In this module, we’re going to go over healthy lifestyles.
When we’re young, we think we’re invincible. Our bodies work without question, we don’t put on weight as easily, our mobility is naturally immaculate. It’s only as we age and find these physical elements (potentially!) slipping that we realise just how important it is to take care of ourselves.
Taking care of ourselves now can support our mental and physical health in the future. It’s important to take care of ourselves when things are going well and when things are hard. Taking time to look after ourselves isn’t always easy. But doing something regularly can improve our wellbeing.
“Treat yourself like someone you love“.
Glennon Doyle
“Take care of your body. It’s the only place you have to live in..”
Jim Rohn
Imagine health much like a storm. Your health is calm and easy to handle … until it’s not. And once the floodgates open, it’s tough to stop the waterfall. But if you’re prepared for the storm — if your storm cellar is stocked, your windows are boarded, and your candles are ready and waiting — the storm isn’t so bad. Health is exactly the same. While it’s completely natural to feel the effects of age on the body, better preparation leads to better health through the process.
“Nurturing yourself is not selfish – it’s essential to your survival and your wellbeing.”
Renee Peterson Trudeau
Key questions
- Do you know what health challenges face young people in particular?
- Do you know how to take responsibility for your health and wellbeing?
- How can making the right choices now set you up for the future?
Within this module, we’re going to cover;
Lesson 1
- Taking responsibility for monitoring personal health and wellbeing
- Breast awareness and self-examination
- Sun safety
- Dental health
Lesson 2
- Evaluating media messages about health
- Registering with and access health services in new locations
- Recognise illnesses that particularly affect young adults
- Meningitis
- Mumps
- Freshers flu
Lesson 3
- Maintaining a healthy diet on a budget
- Work-life balance
- Wrap up
- Want to learn more?
Lets get into it!
Taking responsibility for monitoring personal health and wellbeing
Testicular self-examination
This module seeks to increase young people’s understanding of testicular cancer and their confidence in seeking help and support if needed. It outlines possible risk factors, signs and symptoms, and highlights the importance of self-examination. It also seeks to increase understanding of testicular torsion; what it is, how to identify it and action to take.
Testicular cancer
Testicular cancer most commonly affects younger men aged between 15 and 45. Approximately 2.5 thousand cases of testicular cancer are diagnosed each year, though that is still rare compared to other cancers.
Risks factors for testicular cancer;
- Men born with an undescended testicle where the testicle fails to descend into the scrotum.
- A brother/father with testicular cancer.
- A previous history of testicular cancer.
- Caucasian men have a higher risk of testicular cancer than men from other ethnic groups.
- Poorly functioning testicles (sperm production/fertility).
Testicular torsion
Damage caused by testicular torsion is the leading cause of orchidectomy — the medical procedure to remove a testicle (ball) — among school aged boys. Research shows that prompt action in the event of potential symptoms would save almost every testis from torsion damage, protecting the future fertility of hundreds of men. Fortunately, self-examination is the same as for testicular cancer.
In over 90% of cases the most common symptom of testicular cancer is a small lump, about the size of a pea or smaller, which is attached to the body of the testicle itself. 80% of the time this will be painless.
There are several things that can cause testicular pain, for instance wearing underwear that is too tight as well as sexual arousal with an erection but without ejaculation (also known as ‘blue balls’). If a man is very physically active there is always a chance that they may strain their lower back or groin while playing sport, which then may irritate nerves in the lower body and cause testicular discomfort. Pain from blue balls will usually go after a few hours while chronic sports damage may need further input from a GP or physiotherapist.
Self-examination
Self-Examination is the easiest way to identify any potential testicular problems. It takes a few minutes to perform and gives lads a good excuse for feeling their balls. It’s best performed after a bath or shower when the scrotum will be warm, relaxed and pleasant to touch. Checking on a regular basis, especially if risk factors are present, can help identify a potential problem.
Lads should get to know their balls and what is normal for them (one is likely to be larger or hang down lower). Get checked out by a GP if they find something that feels different or abnormal. Chances are that it won’t be cancer (about 96% of abnormalities aren’t cancer) but it still needs to be checked.
Breast awareness and self-examination
Every person should know the signs and symptoms of breast cancer, and any time an abnormality is discovered, it should be investigated by a healthcare professional.
Most people who have breast cancer signs and symptoms will initially notice only one or two, and the presence of these signs and symptoms do not automatically mean that you have breast cancer.
By performing monthly breast self-exams, you will be able to more easily identify any changes in your breasts. Be sure to talk to your healthcare professional if you notice anything unusual.
How often should a breast self-exam be performed?
Adult women of all ages are encouraged to perform breast self-exams at least once a month. Lillie D. Shockney, Johns Hopkins University Distinguished Service Professor of Breast Cancer states, “Forty percent of diagnosed breast cancers are detected by women who feel a lump, so establishing a regular breast self-exam is very important.” For women still menstruating, a breast self-exam should be performed a few days after her period ends.
How to perform an exam
There are three steps necessary to perform a thorough breast self-exam. Each of these steps should be completed each time you perform a breast self-exam.
1) In the Shower
With the pads/flats of your 3 middle fingers, check the entire breast and armpit area, pressing down with light, medium, and firm pressure. Check both breasts each month, feeling for any new lumps, thickenings, hardened knots, or any other breast changes.
2) In Front of a Mirror
With your arms at your sides, visually inspect your breasts, looking for any changes in the contour or shape of the breasts, any dimpling, swelling, or other skin irregularities on or around the breasts, or any changes in the nipples.
Next, rest your palms on your hips and press firmly to flex your chest muscles. Look for any dimpling, puckering, or other changes, particularly on one side. Note that the left and right breasts will not exactly match—few women’s breasts are perfectly symmetrical.
3) Lying Down
When lying down, the breast tissue spreads out evenly along the chest wall. Place a pillow under your right shoulder and put your right arm behind your head. Using your left hand, move the pads of your 3 middle fingers around your right breast, covering the entire breast area and armpit.
Use light, medium, and firm pressure to feel for any new lumps, thickenings, hardened knots, or any other breast changes. Also squeeze the nipple to check for discharge. Repeat these steps for your left breast.
REMEMBER – If you find a lump, schedule an appointment with your doctor, but don’t panic — 8 out of 10 lumps are not cancerous. For additional peace of mind, call your doctor whenever you have concerns.
Sun safety
Sun safety might seem trivial compared to the other health topics covered, but it is really important. Unsafe exposure to the sun can result in skin damage and even skin cancer. Young people should take extra care to avoid skin damage and cancer. Skin damage caused by repeated exposure to sunlight (even when the sun doesn’t seem particularly strong) could lead to cancer developing later in life. On the flip side, exposure to sunlight is most peoples principal source of vitamin D. UK levels of vitamin D are often deficient to our weather and climate, so it sun exposure must be balanced.
NHS guidance;
Sunburn increases your risk of skin cancer. Sunburn does not just happen on holiday. You can burn in the UK, even when it’s cloudy. There’s no safe or healthy way to get a tan. A tan does not protect your skin from the sun’s harmful effects. Aim to strike a balance between protecting yourself from the sun and getting enough vitamin D from sunlight.
Sun safety tips;
Spend time in the shade when the sun is strongest. In the UK, this is between 11am and 3pm from March to October.
Make sure you:
- spend time in the shade between 11am and 3pm
- never burn
- cover up with suitable clothing and sunglasses
- take extra care with children
- use at least factor 30 sunscreen
Dental health
Again – this can seem trivial – but its very important.
Tooth decay (also known as dental caries) is a very common disease affecting one-third of young people aged 12-15 years, increasing to nearly one-half in young people living in areas of poverty. Young people with tooth decay often complain of toothache, loss of sleep and problems eating — which can impact on their overall physical health and mental wellbeing, as well as increasing school absences. Some tips include;
- Brush your teeth twice a day with fluoride toothpaste
- Floss every day to remove food, debris and plaque lodged between your teeth.
- Have a healthy lifestyle, including eating well, not smoking and limiting your alcohol and sugar intake. It’s good for your whole body, including your teeth, gums and mouth.
- Have regular check-ups with your dentist. Do not put off going for a check-up. Detecting problems early can mean they’re easier to treat.