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Overview
This module help the students especially those students Read the following statements carefully and put a circle shape
in Open High School to maintain a good diet and good exercise ( o ) on the statements that apply to you.
to keep their body healthy. A healthy mind is in a healthy body
this is related to the proverb “sound mind is in a sound body
1. Eating too much 6.Eating before sleeping
which is of Greek origin insists that the mind and body should be
both healthy and sound. A healthy mind is a free thinking mind;
a positive mind; able to do something well and honest attitude 7. More attention on
in life. A sound body is a healthy and strong body; free from 2. Skipping meals nutritional needs
diseases and able to do everything in a long period of time
without due fatigue.
8. Drinking beverages,
In this module you can learn how to keep away stresses 3. Sleeping at 6 – 8 hours of like soft drinks, as the
in life, healthy awareness and healthy behaviours for you to night sleeping everyday first option
become a holistically develop person. You will know how to
manage stress by means of doing physical activities and you
also learn on how to manage properly in eating and sleeping. 4. Do daily physical activity 9. Eating fruits daily
This information will help you to know yourself better and to
understand what you need to do in terms of changes in your
5. Face booking all night 10. Staying up all night
healthy lifestyle and in managing one’s stress.
Long

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 cancers. If you are pregnant, excess weight may lead to short- and long-term
health problems for you and your child.

Reading Time
A healthy lifestyle is a way of living that lowers the risk of being
seriously ill or
dying early according to the World Health Organization (WHO). Partly, many
of us try to live a healthy lifestyle but our health becomes at risk and prone to
different risks that can affect our capacity to do daily physical activity. We Directions: List down all bad habits in eating, sleeping and the
need to realize that there are some common health practices – particularly reasons why there is stress? After listing, make ways to
when dealing with stress – that need to be corrected right away. Some stress avoid and change that bad habits and reasons to good
coping measures affect or show in a person’s eating or sleeping habits.
habits. Be sure to maintain these good habits throughout your
Eating Habits, Sleep, and Stress Management: What, When, Why? life for a change.

Eating Habits
Sleep management
You may have had certain eating habits for so long that you do not
realize they are unhealthy. Or, your habits have become part of your daily Sleep is the natural state of rest in which your eyes are
life, so you do not think much about them. These can lead to being closed; your body is in active and your mind do not think.
underweight, overweight, or even obese. It is alarming to see that many are Sleeping 6 to 8 hours of night sleep everyday is very important
suffering from malnutrition, overweight, and obesity. Thus, eating habit (or to everyone’s health. This is to allow the body to rest and
food habits ) refers to why and how people eat, which foods they eat, and
with whom they eat, as well as the ways people obtain, store, use, and
regenerate. Lack of sleep can affect your overall health and
discard food. make you prone to serious medical conditions, such as obesity,
heart disease, high blood pressure and diabetes.
Underweight people are often found to suffer from malnutrition due
Sleep management is what happens after you complete a
to lack of adequate nutrients in the body and whose body weight is
considered too low to be healthy. While being underweight might not be as
sleep study; it
widespread, the risks can be just as harmful. Here is certain health risks involves creating a sustainable plan to manage and treat
associated with being underweight or having poor nutrition. These risks your sleep disorder.
include: malnutrition, vitamin deficiencies, or anemia, osteoporosis from too However, a lot of people, especially teens, practice bad sleeping
little vitamin D and calcium. habits such as the following:
Overeating is also found to be one of the leading causes of
1. Staying up all night – This is the most common bad
overweight and obesity with too much eating processed food and sugary sleeping habit of most people. In order to submit a
drinks. More calories consumed from fats and sugars and be stored in the project, a paper, or some other work at that last
body as fat. This fat will be burned off through physical activity or exercises. minute, they cram to finish it, staying up all night
Overweight and obesity are defined as abnormal or excessive fat until they are done. Spending night in reading or
accumulation that may impair health (WHO) and these may increase the risk
2. doing anything are that they do not want to
of many health problems, including diabetes, heart disease, and certain
postpone for another time.
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 3. Internet Addiction/technology in bed – Social
media is massively addictive
(Face booking, surfing, You Tube, and more). TV or SUMMARY
computer, cell phone etc.
Most of these devices also emit the sleep stealing Being underweight, overweight and even obesity are
light and are used for unhealthy eating habits that harmful to the health of people.
consuming content that may rob you of sleep because it's Lack of sleeping such as staying up all night, addiction of
so engaging. internet or technology in bed and eating before bed with
Eating Before Sleeping/caffeine and nicotine/alcohol – Eating or caffeine and nicotine as well as drinking alcohol are the
drinking too close to bedtime can disrupt your sleep, mostly sleeping disorder that affects overall health. Environmental
because it gets your stomach acids going, and lying down can factors, fatigue, too much work, illness, and loneliness are
cause those acids to creep up into your throat. Caffeine and among the reasons of stress that needs to handle it properly.
nicotine are stimulants that, when taken within 3 hours of All of these are unhealthy life style that may increase the risk of
bedtime, can make it difficult to go to sleep or stay asleep until many health problems, including diabetes, heart disease,
the chemicals wear off. Many people falsely believe that alcohol hypertension and
help promotes sleep as it makes them drowsy and more likely certain cancers.
to fall asleep quicker. However, once your body begins to LESSON 2: Healthy Balance
metabolize the alcohol there is a period of arousal, which
disturbs one's sleep. Objectives:

At the end of the lesson, the students should be

Bad Habits Good Habits able to:
1. Classify and categorize the bad eating habits and
the healthy eating
habits.
2. Enumerate and explain the different types of eating
habits.
3. Create food diary

Good day students! Here I am again. How’s your lesson 1? Did you
undergo all the activities given to you? Well and good if you already
answered everything. Be sure to apply and practice all of the good
habits that are essential to your health. Now, we will try another
activity that helps you to become a healthy person.

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 The Four Types of Eating to Remember
1. Fueling For Performance - for the student –
athletes fuelling is very important for them to
target their energy needs before, during and after
their exercises especially during the heavy
training. It is necessary to fuel in order to gain
Directions: Ask the students to select the foods that they energy not because you’re athletes but also to all
wanted to eat in their daily life and explain their answer non-athletes.
at the long pad papers base on the given questions: Tips:
1. Know your limitations
1. What kind of foods that you want to eat? Explain
2. Eat fruits and vegetables
2. How these foods important in your daily life?
3. Control yourself
2. Emotional Eating – Problems to solve? Paper works
to submit on time? Stress? Depressed? Are these
questions may be solve by eating more and more? Of
course not, because may be you feel good for the
moment but still these cannot resolved the problem
that you have.
Tips to Stop Emotional Eating
a. Identify the triggers - such as stress, emotions,
social influences, boredom
b. Find ways to overcome them instead
of eating - manage yourself, like if
Reading Time you are bored, read a book, go to an amusement park, watch
comedy shows - when having problems, confront it with
Categorizing eating helps to evaluate and understand confidence, - if lonely, just call someone, play with pets etc.
when you are eating for reasons other than to provide your a. Practice Mindful eating - Awareness of your
body nourishment. physical and emotional cues, Awareness of your
You might have noticed that there are times when you non-hunger triggers for eating, Awareness on how
eat to fuel your body and other times it is because you want to you buy, prepare and eat your food, Choosing
eat for the purpose of enjoyment. Once you categorize the foods that give you both enjoyment and
types of eating, you can manage and decide how much you nourishment, Learning to meet your emotional
want to eat for each category to maintain a healthy lifestyle. needs in ways other than eating.
b. Pause and think - Construct a strategy to
avoid this All this can help, but
not if you can’t stand for it, let’s make a change!
3. Social Eating – one of our behavior is eating with our
family and friends. This is the most happiness that we
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4. proud off. Having more time to eat with them are just  binge eating disorder (BED) – when you regularly
there is no time to see each other again. Social eating lose control of your eating, eat large portions of food
can have serious effects on the way we view food and all at once until you feel uncomfortably full, and are
nutrition, leading to overeating, obesity, malnutrition and then often upset or guilty
other health problems, social pressures have a powerful  other specified feeding or eating disorder (OSFED) –
effect on how we eat. when your symptoms don't
Tips exactly match those of anorexia, bulimia or binge eating
a. Say no! For events whit many food disorder, but it doesn't mean it's a less serious illness
b. Try to manage and control OSFED is the most common, then binge eating disorder and
c. Make a decision bulimia. Anorexia is the least common.
d. Change your habits
e. Encourage others too Nine Bad Eating Habits and How to Break Them
f. Known your limits
g. Make yourself busy 1. Mindless Eating
4. Distracted Eating - people are in the routine of eating
while distracted. The irony of eating while distracted is The more you eat the more you unknowing consume
that you end up missing out on the eating experience, of food that you it.
which often means, eating needs to be repeated. The Fix: Eat from smaller dishes. Try swapping out
Tips your large dinner plate for a salad plate, and never eat
a. Make the time to eat straight from a container or package.
b. Take a break on gadgets etc. 2. Nighttimes Noshing
c. Chew food mindfully (Make sure you’re truly Eating too much or snacking after dinner or diet at
reaping the nutritious benefits of your food night.
choices and take time to eat. Your behaviors are The Fix: The diet take-away here? After dinner, teach
strongly influenced by your environments. yourself to think of the kitchen as being closed for the night,
and brush your teeth — you’ll want to eat less with a newly
Types of eating disorders cleaned mouth. If a craving hits, wait 10 minutes. If you’re
The most common eating disorders are: still truly hungry, reach for something small like string
 anorexia nervosa – when you try to keep your weight cheese or a piece of fruit.
as low as possible by not 3. Endless Snacking
eating enough food, exercising too much, or both Snacking at more calorie foods and unhealthy foods
 bulimia – when you sometimes lose control and eat a are bad to your health.
lot of food in a very short amount of time (binging) The Fix: Keep only healthy snacks within reach, such as
and are then deliberately sick, use laxatives hummus, carrots and cucumber slices, air-popped popcorn,
(medication to help you poo), restrict what you eat, or yogurt, and almonds, says Jessica Crandall, RD, a
do too much exercise to try to stop yourself gaining spokeswoman for the American Dietetic Association. Don’t
weight stock your desk or pantry with potato chips or cookies you
know you can’t resist.
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 4. Skipping Breakfast
Eating meals are very important especially breakfast 8. Vegging Out with Video Games
time because you need to increase your energy.
Skipping meals makes your metabolism begins to All day long and all night long with games, watching
slow. TV, sitting in front of a computer or lap top, and
The Fix: Have ready healthy breakfast foods you can consume making paper works with snacks more than
on the run, Crandall says. If you’re rushed, try easy items such consumable to eat may lead weight gain.
as whole fruit, yogurt, homemade cereal bars, and smoothest. The Fix: Take frequent breaks when you’re in front of the
5. Emotional Eating computer — get up and walk around the room or office every
This is a coping mechanism of eating according to your 15 to 30 minutes. When the workday or your favourite TV
mood and feeling. show ends, remember to carefully monitor what you consume
The Fix: Find a new stress-buster, Crandall says. “If to you don’t overstuff yourself.
you’re stressed out at work, when you get home, take a 9. Eating Junk Food
walk instead of eating or call a friend who will be The Fix: The solution isn’t to eliminate your favorite
empathetic," she suggests. "You can vent and take some indulgences from your diet — that will only make you crave
of the stress off your shoulders.” Choose any activity you them more, Crandall says. The key to weight-loss success is
like as long as it keeps you out of the kitchen. to identify what you really want, and indulge in your favorite
6. Eating Too Quickly foods in moderation as special treats, not every day.
Japanese researchers found that eating too quickly was Learning Activity 2: Food Diary
strongly associated with being overweight.
The Fix: To slow down your eating, physically put your fork
down between bites, take smaller bites, and be sure to chew
Directions: Ask the students to make their own food diary in
each bite thoroughly. Also, drinking water throughout your
every day meal.
meal will help you slow down and feel fuller as you go.
This will guide the students to choose the right food to
7. Not Getting Enough Sleep
eat and avoid unhealthy foods every now and then.
Lack of sleeping habit
The Fix: Establish a routine for yourself, and try to go to bed MY FOOD DIARY
and wake up at about the same times every day, even on Meals Breakfast Snack Lunch Snack Dinner
weekends. Keep the bedroom dark and comfortable, and avoid
TV or computers for at least an hour before bed. If you need Monday
extra motivation to shut off the lights early, remember that the Tuesday
better you sleep, the better the number when you step on the Wednesday
scale in the morning. Thursday
Friday
Saturday
Sunday
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Objectives:
LESSON 3: Stress! Stress! Go Away!
Reading Time
What is stress?
At the end of the lesson, the students should be able to: Stress is the emotion of being unconditionally. This may take
1. Understand and discuss stress and its causes time to handle it properly. It can also affect physically,
2. Enumerate and explain on how to manage emotionally, mentally, socially, and as well as spiritually. Stress
stress can either be good and bad in terms of handling it but it is more
3. Know the importance of physical activity in nearer to seriously affects the five aspects mentions above.
managing stress Although, stress is actually normal part of our life but still we
4. Apply in real life situation in how to manage fight and handle it in the right way.
stress
Causes of Stress
 Being unhappy in your job
Learning Activity 1: Pick Me Up  Having a heavy workload or too much responsibility
 Working long hours
 Having poor management, unclear expectations of your work,
Directions: Let the student pick one pictures and
or no say in the
describe what is on the picture? After describing each decision-making process
pictures, ask them to answer the following questions  Working under dangerous conditions
given below:  Being insecure about your chance for advancement or risk of
1. What are the things that are common termination
among the four pictures?  Having to give speeches in front of colleagues
2. Can you relate one of these pictures in  Facing discrimination or harassment at work, especially if your
your real life? company isn't supportive
Share your ideas by writing it on your P. E. activity notebook Life stresses can also have a big impact. Examples of life stress
 The death of a loved one
 Divorce
 Loss of a job
 Increase in financial obligations
 Getting married
 Moving to a new home
 Chronic illness or injury
 Emotional problems (depression, anxiety, anger, grief, guilt, low
self-esteem)
 Taking care of an elderly or sick family member
 Traumatic event, such as a natural disaster, theft, rape, or
violence against you or a loved one

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Exercise and stress relief
 It pumps up your endorphins.
Physical activity helps bump up the production of your brain's
feel-good neurotransmitters, called endorphins. Although this function is
often referred to as a runner's high, a rousing game of tennis or a nature
hike also can contribute to this same feeling
 It's meditation in motion.

As you begin to regularly shed your daily tensions through

movement and physical activity, you may find that this focus on a single
task, and the resulting energy and optimism, can help you remain calm
and clear in everything you do.
 It improves your mood.
Regular exercise can increase self-confidence, it can relax you,
and it can lower the symptoms associated with mild depression and
anxiety. Exercise can also improve your sleep, which is often disrupted
by stress, depression and anxiety. All of these exercise benefits can
ease your stress levels and give you a sense of command over your
body and your life.
Playing Sports in managing stress
1. Sports Stimulate the Body’s Production of Endorphins
2. Sports Engagement Increases Self-Esteem
Improved self-esteem can dramatically reduce your overall levels of stress.
3. Sports Can Relieve Mental Stress by Promoting Better Sleep
The quality of your sleep has been linked to your sense of well-being. The
more sleep you get, the better you feel. Lack of sleep can be frustrating
and lead to anxiety. The physical activity that is received from playing
sports can help increase sleep duration.
4. Sports Participation Promotes Socialization

A great way of managing stress is through socializing. Socialization

helps relieve stress by promoting the hormone oxytocin which promotes
relaxation, thus reducing anxiety.

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 B. Write CAUSE OF STRESS, DICISION MAKING PROCESS AND LIFE
Summative Assessment STRESS of the following
Sleep management Eating Habits Stress Bad eating Sleep
_______1. Working under dangerous conditions
Overeating Mindless Eating Bulimia Underweight _______2. Emotional problems (depression, anxiety, anger, grief,
emotional Eating guilt, low self-esteem)
_______3. Having a heavy workload or too much responsibility
Fill in the blank: Choose the correct answer in the box provided above _______4. Facing discrimination or harassment at work, especially if
and write it in long pad papers your company isn't supportive
_______5. Traumatic event, such as a natural disaster, theft, rape, or
1. _____is what happens after you complete a sleep study; it
involves violence against you or a loved one
creating a sustainable plan to manage and treat your sleep disorder. _______6. Having to give speeches in front of colleagues
2. It is essential and needs to handle properly and need to learn _______7. Facing discrimination or harassment at work, especially if
how to cope with it in the right way. your company isn't supportive
3. _____ (or food habits ) refers to why and how people eat,
_______8. Being unhappy in your job
which foods they eat, and with whom they eat, as well as the
ways people obtain, store, use, and discard food. _______9. Having a heavy workload or too much responsibility
4. _____ people are often found to suffer from malnutrition due _______10. Working long hours
to lack of adequate nutrients in the body and whose body _______11.Being insecure about your chance for advancement or risk
weight is considered too low to be healthy. of termination
5. _____ is also found to be one of the leading causes of
overweight and obesity with too much eating processed food _______12. Having to give speeches in front of colleagues
and sugary drinks. _______13. Increase in financial obligation
6. _____ is the natural state of rest in which your eyes are _______14. Chronic illness or injury
closed; your body is in active and your mind do not think. _______15. Having poor management, unclear expectations of your
7. ____Skipping meals and/or overeating are the example of work,
what kind of habit.
8. ____ This is a coping mechanism of eating according to
your mood and feeling.
9. ____ The more you eat the more you unknowing
consume of food that you it.
10. ____ when you sometimes lose control and eat a lot of
food in a very short amount of time.
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