Value Based Safety and Off-The-Job Safety

Pamantasan ng Lungsod ng Maynila
College of Engineering and Technology

Department of Chemical Engineering
Value Based Safety and Off-the-Job Safety

Safety as a Value; Choice vs. Compliance
Off-the-Job Safety (Residences and Public Places)
Safety as Related to Health Practices
In Partial Fulfillment of the Requirements in

Safety Management
ChE 325
Submitted by:
MARCELINO, Gilianne C.
SUPREMO, Journel Ann T.
Zafra, Alister Mae A.
Submitted to:
Engr. Clydelle M. Rondaris

12 February 2014
Safety as a Value; Choice vs. Compliance

Definition of Terms
Safety The condition or state of being safe; freedom from danger or hazard;
exemption from hurt, injury, or loss.
Value val ues, plural noun; principles or standards: the accepted principles
or standards of a person or a group.
Ethic Ethical; moral. The philosophy of morals; the standard of character set
up by any race or nation.
Choice A decision to choose one thing, person, or course of action in
preference to others.
Compliance Acting according to certain accepted standards; to conform,
submit, or adapt as required or requested; conformity in fulfilling official
requirements.
Creating and sustaining safety in the workplace is a common goal for

companies, although one that few accomplish. It is possible, though, so why does this
goal elude so many companies? One issue is that of the status quo repeating itself
the relationship and response to safety is typically one of reaction-prevention instead
of proactive-prevention. Until the cycle is reversed, companies will continue the
unnecessary and frustrating struggle for a safer working environment.
History tends to repeat itself at organizations: react, prevent; react, prevent.
Examining the daily management of safety reveals that on good days, prevention
prevails, but on bad days, reaction takes over. Our best managers will often shift to
prevention mode even when things go wrong. Even so, much of the efforts to prevent
incidents are based on a desire to avoid the consequences of those incidents. In fact,
employees and supervisors are most often more concerned about preventing the
organizational consequences of a first aid injury, for example, than they are about
preventing a first aid incident itself. It is once said, Prevention often turns out to be
reaction in disguise.
From a Priority to a Value
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Safety as a value is a simple statement, but one that is not always as easily
executed as one would assume. Safety as a value and #1 priority is a common goal of
many managers; however, it can lead to difficulties because it requires transforming
the behavior and beliefs of leadership, individual employees and the general culture.
A typical view by hourly employees is that production (schedules, productivity and
cost) are the real priorities. Leadership must change this perception by consistently
treating safety as a valuea value that places human safety above production.
The way in which managers speak about their commitment to safety must align
with their actions. Disregard for this challenge undermines even the most sincere
effort. Managements task is to ensure that the safety culture has transformed, and
continually reinforce open communication and authentic relationships. To be
effective, management must quickly bring to the surface perceptions that are a
barrier to realizing the commitment to eliminate injury and greet employees views
and opinions with an open ear. They must be eager to manage and change the
environment.
One of the tests of whether safety is sincerely held as a value is managements
approach (toward attitude) about off-the-job injury. If leadership is seen as being
unconcerned or less than genuine in their speaking about safety off the job, they will
be perceived as less than sincere about their professed concern for safety on the job.
Safety is a value not a strategy.
Safety is a value. This phrase is being bandied about more and more.
Although the notion that safety is a value is a good one, what exactly is meant by
values? Values have been defined as a constant set of core beliefs held by an
individual concerning how s/he should behave over a broad range of situations that
develop through the socialization process experienced during life (Ravlin 598).
To paraphrase, this means that a value is deeply held belief which is beyond
compromise, initially learned from others, but reinforced by ones own experiences.
From such values individual attitudes and opinions are formed, which in turn direct
ones behavior. Since good safety attitudes and safe behavior are vital to successful
safety programs, it makes sense to seriously examine the proposition that safety
should be treated as a value that is never compromised.
The concept of safety as a value can simply be viewed as an ethic that guides
the way an individual views safety and safety-related behavior be it at work, in
public or at home. This ethic dictates behavior in the same way as other ethics. In
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the workplace, it means that safety is not simply viewed as a top priority par with
productivity; rather, it is an ethic that guides everything employees do safety is never
compromised. The two fundamental underlying philosophies of treating safety as a
value are (1) aiming for zero incidents and (2) actively caring for others.
Many safety efforts focus on developing rules and procedures; providing safety
training, posting safety signs and posters; conducting weekly inspections; and
developing themed campaigns. Some forward-thinking companies try to involve the
workforce, but many rely solely on line management to ensure compliance.
When incidents occur, many employers cite the involved employees unsafe
behavior, poor attitude or laziness. Although these factors may, on occasion, be
involved, in most cases, an employees perceptions of the work environment,
combined with his or her safety values, will dictate actual behavior.
Many facilities have gone some time be it days, months or years without an
injury incident. If it is possible to achieve zero injuries for some period, one can argue
that it is possible to achieve this level of performance all the time. It has been said, A
company gets the level of safety performance it deserves (Du Pont). This simple yet
insightful phrase reinforces the view that adopting safety as a value may be an
effective way to improve safety performance. Furthermore, it will help to bring about
the safety culture product, which is that observable degree of effort to which all
organization members direct their attention and action toward improving safety on a
daily basis (Health & Safety Commission; Cooper 111+).
Two key factors are involved for safety to become a value: (1) a value is learned
from others; and (2) everyday experiences will either reinforce or weaken the strength
of the value in forming attitudes, opinions and behavior. Thus, values cannot be
instilled solely by prescriptive methods. It requires more than merely telling
employees, You will treat safety as a value. It requires consistent, demonstrable
safety leadership whereby the entire management structure proactively and visibly
shows its leadership of and commitment to safety on a daily basis.
People often emulate the behavior and espoused philosophies of those they
respect. The more such behavior is reinforced by their experiences, the more habitual
it becomes and the more the philosophies evolve into deeply held values. Because
senior managers are a companys most-highly regarded people, they must actively
demonstrate that safety is a value if others are to embrace safety as a value. To
achieve this, senior managers in particular must commit to the vision and spread it
throughout their sphere of operations; they must walk the talk and lead by
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example. Such actions reflect management commitment and dispel perceptions that
the company merely pays lip-service to safety. As a result, employees believe that
safety is taken seriously and will follow suit.
How others approach people also affects their subsequent behavior and values.
Top-down edicts that demand compliance simply will not work, much like telling people
to act safely does not work. The primary goal is to change the behavior a change
that must originate within workers themselves. For this to occur, management must
actively care about employee safety and well being (Geller). In turn, employees will
demonstrate caring behavior toward colleagues. As a result, the safety is a value
ethos will become deeply embedded within the companys culture; unsafe behavior
and conditions will diminish; and the zero injury goal will be achieved. To ensure
success in this area, management must strive to ensure that employees receive
positive consequences as the result of any caring effort.
Judgment and Choice vs. Compliance
In an injury-free environment, management must be willing to recognize
compliance-based safety processes and procedures, while stretching their thinking
and beliefs beyond the rules. While we will not take the time here to delve into the
limits of compliance as a basis for safety management, suffice it to say that it is
necessary and should be enforced, but it does not guarantee sound judgment and
choice. Compliance does not require that people be safeit merely requires that they
give the appearance of being safe. Being legally safe is a poor and potentially
dangerous substitute for transforming a culture into one that embraces and believes
in safety.
Respecting People for Their Intrinsic Value
Treating people with genuine respect and concern is one of the most effective
ways to help create an injury-free environment. Low morale, feelings of disrespect and
loss of dignity, and quality of life issues are all indicators of discontented workers,
which can lead to careless work habits. An environment in which individuals are seen
primarily in terms of their instrumental worth, such as their value as a worker
instead of their value as a human being, does not elicit the safest, most productive
work. An environment in which morale is high, and employees feel dignified and
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respected, enjoy a high quality of life at work, and feel recognized primarily for their
intrinsic worth, will elicit the maximum contribution and capacity from employees.
When companies experience enterprise transformation, extraordinary results
happen. Through our work we see employees harness their intrinsic value in service
of eliminating injury on their job. When management and employees consistently
take the high road and create environments in which people know they are valued
and cared about, they are more likely to give more to their work, by working harder,
better and more safely. The moment the culture transforms into a values-based
environment instead of a strategy, real and lasting change can occur. Breakthrough
results are not produced simply by going after the results, but by doing the right
things.
Off-the-Job Safety
What is off-the-job safety?
Off-the-job safety is the extension of an organizations on-the-job safety
culture. Off-the-job safety programs educate employees about being safe while not
a work.
A growing number of businesses now consider off-the-job safety critical to
good management of health care costs, productivity and profits. More importantly,
off-the-job safety programs help save the lives of employees and their families.
Off-the-Job Safety
Safety is a 24-hour attitude, not a switch that is turned on when
employees are at work and turned off when they go home. According to the National
Safety Councils 2011 Injury Facts, nearly three times as many workers suffer a
nonfatal injury when they are off the job. Fewer accidents and injuries occur on the
job because safety becomes part of a companys value system, worksite culture and
lifestyle of the worker. When on and off the job safety programs are integrated or
when off-the-job safety topics are included in wellness programs, safety becomes part
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of the lifestyle of the employee not only at work, but at home and in the community
as well. It can also extend to the workers families and friends. These types of
interventions support a culture of Total Worker Health and can lead to a safer and
healthier workforce.
It is a well-known fact that more injuries and deaths occur off the job than on
the job and that unintentional off-the-job injuries are a burden to employers.
According to the National Safety Councils 2011 Injury Facts, for every worker killed
on the job, approximately 15 workers are killed off the job. In addition, nearly three
times as many workers suffer a nonfatal injury when they are off-the-job than when
they are working.
Fewer accidents and injuries occur on the job when safety has become part of a
companys value system, worksite culture and lifestyle of the worker. Employers can
incorporate off-the-job safety programs as a way to extend their on-the-job safety
culture and/or integrate off-the-job safety topics into their wellness program. Both
strategies support a culture of Total Worker Health and can lead to a safer and
healthier workforce.
Off-the-job safety programs can demonstrate that employers truly care about
their employees and their families both at work and away from work. They may also
help build trust and increase employee engagement in other workplace health and
wellness programs.
For the Employer

Off the job injuries to employees and their families can be a burden to their
employers.
They can lead to on the job injuries, increased healthcare costs,
increased absenteeism, and decreased productivity.
They can also be especially
critical for smaller employers, where an employees absence from work can
significantly impact daily operations.
By extending an on the job safety culture
and/or wellness program to incorporate off-the-job safety topics, employers

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demonstrate they truly care about the well-being of their employees and their families
at work, at home and in the community. They can also help build trust and increase
employee engagement in other workplace health and wellness programs.
Requirements
1. Each worksite shall:
a. Conduct on-the-job safety and health activities to encourage employees and their
dependents to be safe off the job, in the home and in all activities.
b. Educate employees about off-the-job safety through items/activities such as safety
meetings, publications, posters, bulletin boards and flyers.
c. Conduct promotional campaigns, such as seat belt use, fire prevention for the
home and recreational safety.
d. Provide and/or encourage employees to participate in health/fitness activities.
Responsibilities
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1. The Risk Management Program Manager shall be responsible for developing a
yearly calendar of Off-the-Job Safety topics for distribution to the Regional Safety
Managers one month prior to the start of each new fiscal year. In addition, the Risk
management Program Manager will prepare timely safety alerts for pertinent topics as
they develop for regional distribution.
2. The Regional Safety Manager shall be responsible for forwarding Off-the-Job
Safety topics to all operating units and for ensuring that the Regions and parks
safety programs include off-the-job promotional activities.
3. The Park Safety Officer or Collateral Duty Safety Officer shall be responsible for
developing site-specific off-the-job safety programs cooperatively with the parks
safety committee. They must also ensure supervisors and managers are provided with
promotional materials and yearly agendas to assist them in this effort.
4. Employees are charged with participating in any off-the-job safety programs
established at their work unit and encouraging safe behaviors in all activities on and
off the job.
Suggested Ideas and Schedule for Off-the-Job Safety Activities
October
November
December
January
February
March
National Fire Prevention Week (second week of month),

National School Bus Safety Week (fourth week of month),
Childrens Health Month
Personal Protective Equipment Month
National Drunk and Drugged Driving Awareness Week (second
week of month), Safety Toy Month, Holiday Safety, Cold
Weather Awareness
Safe Driver Month, National Glaucoma Awareness Week (third
week of month)
Ergonomics Awareness Month, American Heart Month,
National Child Passenger Safety Awareness Week (second week
of month)
Health and Wellness Month, Save Your Vision Week (first week
of month), National Poison Prevention Week (third week of
month)
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April
July
Environmental Awareness Month, World Health Week (second

week of month), National Building Safety Week (second week of
month), National Public Health Week (1st week of month),
National Playground Safety Week (third week of month)
Equipment/Machine Safety Month, Safe Kids Week (second
week of month), Buckle Up, America! Week (third week of
month), Clean Air Month, National Melanoma Awareness
Month, National Electrical Safety Month, World Asthma Day
(May 4th)
Safe America Month, National Safe Boating Week (first of
month), Community Home and Public Safety Week (second of
month), First Aid Awareness Week (third week of month),
Defensive Driving Week (fourth week of month)
Occupational Health Month, Eye Injury Prevention Month
August
Housekeeping/Maintenance Month
September
Child Safety Month, National Farm Safety Week (third week of

month)
May
June
Different Off-the-Job Safety and Health Programs of

Different Companies
1. Intel
At Intel, the same logic used to build
computers is used to develop the companys offthe-job
safety
program.
This
logic
includes
following processes, creating value and making connections.

It begins with process. Intel started by defining the processes for
workplace safety at all of its locations and business units. In a company of
80,000 employees with differing work responsibilities at multiple locations, a
single large program isnt the best strategy.
We began our journey to safety excellence with tremendous discipline,
said Jim Wick, Intels worldwide environmental health and safety manager.
This was how we needed to do it.
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With workplace safety processes in place, Intel then created value for
those 80,000 employees. We introduced an injury-free culture to our
employees as a value, Wick said. Its about people, choices and value
systems, he said, adding, Its good for morale, and good for business.
How good for business was it?
Recordable incidents at Intel are
down from 2,000 to about 200 during
a 10-year period. Intels 2004 total
recordable rate is 0.27 with the
greatest
improvement
in
the
manufacturing units.
2. Medtronic
More than 340,000 people die each year from coronary heart disease,
according to the Dallas-based American Heart Association. Most of these are
sudden deaths caused by cardiac arrest. Medtronic Emergency Response
Systems wants to reduce that figure. The Redmond, WA-based company
recently set up free training and certification in CPR and automated external
defibrillator use for its own 1,000-member team. These two life saving
measures give Medtronic employees the knowledge to reverse cardiac arrest no
matter where they are.
The training is really there so we can help other people, said Rob Moe,
senior human resource manager at Medtronic. That includes family members
and people in the community that might be someone sitting next to you at a
football or basketball game, or somebody at church. The idea to certify
employees was the brainchild of Medtronic President Bob White, who
recognized an increase in AED use off the job and wanted to make sure
Medtronics employees, knew what to do if they witnessed someone suffering a
heart attack outside the office. [Bob] thought it would be appropriate for us,
since we manufacture AEDs, Moe said. The more people who know how to
use [CPR and AEDs] the better off and safer we will all be wherever we are.
3. Duncan Aviation
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Keeping drivers safe on the road is a big challenge more than 2.4
million Americans were injured or killed in motor vehicle accidents in 2004.
Despite the high amount of roadway incidents, Lincoln, NE-based Duncan
Aviation manages to keep the number of employee driving accidents low. The
aircraft service company has created a number of aggressive off-the-job
programs to help its aviation experts drive with caution.
Bob Perry, safety director at Duncan Aviation said his company assessed
the hazards and then sought assistance from Marvin Kohout,
director of traffic safety at the Nebraska Safety Council. Four years ago we
started working on our employees to wear seat belts in their own vehicles,
Perry said. Seat beltchecks went from 37 percent to 92
percent this year.
Along with the belt checks, Duncan Aviation held quarterly child safety
seat inspections, and offered employees the
opportunity
to
buy
discounted
bicycle
helmets and fire safety equipment. Duncan

also obtained radar trailers to help reduce
speeding. We have one on the east side of
the airport and one on the west side of the
airport. We put the radar trailer out before
the
holidays,
Perry
said.
If
youre
supposed go 25 mph and youre over, it tells you how fast youre going and
starts blinking at you. It doesnt take pictures, it doesnt get your license plate,
but it does remind people to slow down.
Duncan Aviation now offers a variety of classes on driving safety,
including safety and wellness sessions on driving in winter conditions, a basic
car maintenance course that shows employees how to change tires,
how to check the fluids in their vehicles, how to check air pressure in their
tires, and a talk on drinking and driving. We did that when school was out so
people could have their teenagers come in, Perry said. We wanted to show
them why its important not to drink and drive, and to let them know if they are
drunk they should call someone to pick them up.
4. Morton Salt
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5.
At Morton Salt, they successfully build safety awareness away from work
means involving workers families. In our culture we believe we need to address
off-the-job safety, said Michael Resetar, director, health and safety. We foster
this concept, not only for our employees, but for their families. We feel a real
obligation to send safety home. The decision to do this is based on four
principles Morton
Salt believes are a necessary part of the companys safety culture for the
present and the future:
For excellence in safety performance on the job, the company wants to ensure
the Safety Hat is not taken off as employees leave the worksite. The rules off
the job must be the same as those on the job if people are to remain injuryfree, no matter what the circumstances.
The concept of responsible leadership makes it paramount that family health
and safety become a part of Morton Salts identity. It is also an
investment in the communities Morton Salt is a part of in North America.
Morton Salt wants to emphasize that it is not only a business, but family that
cares for and acts responsibly to its own.
The children of current employees will be running the company sites in the
future. The company wants them to be able to come in with a safety culture
and to continue some of the things the company is doing today. The company
does not want them to have to reinvent safety; rather, to make sure excellence
in safety is just a part of their future work
culture, what they do naturally without even
thinking about it.
Morton Salt employees value the opportunity
to share off-the-job safety knowledge with its
families.
Implementing Off-the-Job Safety Programs
It is recommended that off-the-job safety programs
be localized and delivered as a series of suggestions or helpful hints, rather than as a
series of mandates. A localized approach is effective for targeting issues relevant to
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employees daily lives and information can be shared through paycheck stuffers,
emails,
social
media
or
company
newsletter.
Off-the-job
safety
can
also
be
incorporated into regular safety talks, staff

meetings
include
or
trainings.
sharing
data
Useful
methods
and
statistics,
explaining how off-the-job injuries affect the whole team, relating workplace safety to
home and community safety, encouraging personal storytelling, and offering personal
protective equipment for free, at a lower cost, or on a sign-out basis (e.g. masks,
goggles, gas detection equipment, bicycle helmets, fire equipment).
Off-The-Job Safety
Would you believe that more than one-half of the injuries suffered by workers
occur off the job? Someone once said that your home is your castle. If this is true,
castles are very dangerous places.
Approximately 24,000 individuals are killed each year in home accidents--an
average of about 65 deaths per day. The National Safety Council reports that about
3.6 million people are injured in home accidents, which means that one person in 60
was disabled for one or more days in a home accident. About 100,000 of these
injuries resulted in some permanent impairment.
With these statistics, it cannot be over emphasized that what you do away from
your job is vitally important. At home, we become all too familiar with our
environment. Then, to our surprise, we have an accident and wonder why it didn't
happen sooner. Falls and burns by gas or electrical equipment lead the list.
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In 1982, over 1,036,500 fires in homes claimed more than 5,000
lives and caused $6.4 billion dollars worth of damage. More
than twice as many fires occurred in homes than in any other
occupancy put together, including restaurants, hotels, schools,
manufacturing plants, etc.
You're protected at work and in
public places by fire codes and laws
that require early warning devices (smoke and heat
detectors)
and
fire
extinguishers.
It
is
highly
recommended that you obtain the appropriate fire

protection equipment for your home as
soon as possible. It is the cheapest form of life and
fire insurance possible. Smoke detectors of an approved
type are a good investment to provide early warning of a
One half of home fire

deaths occur in the 6
percent of homes with
no
smoke
alarms.
(NFPA Report)
fire in the home.

Good Housekeeping should be practiced throughout the home. Avoid using the
basement, attic or utility room for a dumping ground, especially for combustible
materials.
The yard should be kept clear of broken glass, nail-studded
boards, and other litter. Electric utensils or tools should be properly
grounded if they are not of the "double insulated" type and should
always be disconnected when not in use.
You should always tag and identify your main gas and water
Make sure there
are
no frayed cords
valves and electrical cut-offs. Be sure that others in your family

know where they are located and how to cut the supply in the
event of an emergency.
Fuses or circuit breakers should be labeled to identify outlets and fixtures they
protect. Good lighting should be available for work areas, stairways, and in the
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bedrooms of children and elderly persons. Keep emergency phone numbers handy
(utilities, doctors, poison control, etc.).
Falls are the greatest killers in the home. Always have non-skid backing on
small rugs and avoid using them at the top of stairs.
Use a step stool or utility ladder--never a chair or table--when reaching into
high cupboards or shelves. Keep ladders in good condition by replacing loose rungs,
worn ladder shoes, and frayed ropes on extension ladders.
Replace cracked or frayed electrical appliance and extension cords.
Don't use aerosols near open flames or while smoking.
Keep firearms secure in a locked rack or cabinet and ammunition stored separately
from the firearms.
Always use the right tool for the job and always get help from a neighbor or friend for
heavy or difficult jobs.
Prepare and practice a family escape plan in case of a fire that might occur
during the day or night. This plan should include two ways out of every area and a
pre-determined meeting place outside of the home.
Don't stand on the

top of a ladder!
Kitchen-Bathroom-Utility
Wipe up liquid spills immediately.
Turn hot handles away from the stove front so they don't tempt little children, but
don't place them over another burner.
Keep in mind that water should never be poured on a grease fire.
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Washers and dryers should be electrically grounded.
Always keep household cleaners, disinfectants, insecticides, drain openers, and
medicines in their original labeled containers--separate from food--and preferably
locked up and out of reach of small children.
Read the label before taking any medicine.
Keep emergency phone numbers like police, fire, doctors, utilities, handy by your
telephone.
Wear eye protection when

working with power tools.
Garage-Workshop
Keep all tools properly guarded and out of reach of small children.
Flammable paint thinners and solvents should be kept in metal cans. Their vapors
will travel along the ground, so it is important to keep them stored away from gas hotwater tanks, heaters, or other sources of ignition.
When operating a power mower, keep children and pets a safe distance away. Always
shut off the mower and make sure the blades are stopped before adjusting the blade
or emptying the grass catcher.
Keep the garage door open while running the car engine inside to avoid asphyxiation.
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Motor-vehicle accidents are the #1 accidental killers of our children ages 5 and
under. Using a child safety seat is estimated to be 80 to 90 percent effective in
preventing fatalities.
Safety as Related to Health Practices
INTRODUCTION
Health practices are voluntary activities affecting health, such as sleep, exercise and
diet. In humans, health is the general condition of a person's mind and body, usually
meaning to be free from illness, injury or pain (as in "good health" or "healthy").
The World Health Organization (WHO) defined health in its broader sense in 1946 as
"a state of complete physical, mental, and social well-being and not merely the
absence of disease or infirmity." Health is the level of functional or metabolic
efficiency of a living organism.
TWO ASPECTS OF HEALTH
A. Physical health
Another term for physical health is physical well-being. Physical health relates to
anything concerning our bodies as physical entities. Physical health is defined as
something a person can achieve by developing all health-related components of
his/her lifestyle. Physical health means a good body health, which is healthy
because of regular physical activity (exercise), good nutrition, and adequate rest.
Other contributors to physical wellbeing may include proper nutrition, bodyweight
management, abstaining from drug abuse, avoiding alcohol abuse, responsible
sexual behavior (sexual health), hygiene, and getting the right amount of sleep.
Fitness reflects a person's cardiorespiratory endurance, muscular strength,
flexibility, and body composition.
Some people divide physical health into two separate sections:
Structural health
This refers to sound bones, muscles, organs etc. that the structures in the
body are performing the functions they were made for properly. Structural
health is associated with a person's height/weight ratio, their BMI (body
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mass index), their resting pulse rate (heart rate), and recovery time after
doing exercise.
Chemical Health
Good chemical health means that the chemicals in the person's body are
correct, that tissues contain the right balance of nutrients, etc., and there
are no toxic chemicals. We may inhale or swallow natural and synthetic
chemicals; they can also get into our body through skin. In most cases, the
body can break these chemicals down or excrete them, so that there is no
risk of toxic overload. Some chemicals can harm or destroy cells and
tissues, while others may affect genetic material directly, which can increase
the risk of developing cancer.
B. Mental health
Mental health refers to people's cognitive and emotional well-being. According to
WHO, mental health is "a state of well-being in which the individual realizes his or
her own abilities, can cope with the normal stresses of life, can work productively
and fruitfully, and is able to make a contribution to his or her community". Mental
health refers to the absence of mental illness. Mental health includes the ability to
enjoy life, the ability to bounce back from adversity, the ability to achieve balance
(moderation), the ability to be flexible and adapt, the ability to feel safe and secure,
and self-actualization (making the best of what you have).
MAIN DETERMINANTS OF HEALTH

The health of individual people and their communities are affected by a wide range of
contributory factors. People's good or bad health is determined by their environment
and situations - what is happening and what has happened to them, says WHO.
WHO says the main determinants to health are:
A. The social and economic environment (Our economy and society)
The higher a person's socioeconomic status is, the more likely he/she is to enjoy
good health. The link is a clear one. Socioeconomic status affects all members of
the family, including newborn babies. Australian researchers found that women of
lower socioeconomic status are less likely to breastfeed their newborn babies - a
factor which will have an impact on the health of the baby just as he/she enters
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the world. A South Korean study revealed a clear link between low socioeconomic
status and heart attack and stroke risk.
B. The physical environment (Where we live, what is physically around us)
If your water is clean and safe, the air you breathe is pure, your workplace is
healthy, your house is comfortable and safe, you are more likely to enjoy good
health compared to somebody whose water supply is not clean and safe, the air
he/she breathes is contaminated, the workplace is unhealthy, etc. A study carried
out by researchers at Zuyd University, The Netherlands, found that just an hour of
sniffing car exhaust fumes induces a stress response in the brain's activity.
Another study carried out at Indiana University-Purdue University found
that chronic lead poisoning, caused in part by the ingestion of contaminated dirt,
affects hundreds of thousands more children in the United States than the acute
lead poisoning associated with imported toys or jewelry.
C. The person's individual characteristics and behaviors (What we are and what
we do)
People's longevity, general health, and propensity to certain diseases are partly
determined by their genetic makeup. Researchers from Vrije University, Holland,
the Medical College of Georgia, USA, and Duke University, USA showed that
people's genes play a key role in how they respond both biologically and
psychologically to stress in their environment.
Men and women are susceptible to some different diseases, conditions and
physical experiences, which play a role in our general health.
For example, childbirth, ovarian cancer, and cervical cancer, are experienced only
by women, while prostate cancer, testicular cancer are only experienced by men.
What we eat, our physical activity, whether or not we smoke or drink or take
drugs, and how we cope with stress play an important role on our physical and
mental well-being.
SELF-CARE STRATEGIES TO IMPROVE HEALTH AND WELL-BEING
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In terms of health maintenance, self-care is any activity of an individual, family or
community, with the intention of improving or restoring health, or treating or
preventing disease. Self-care refers to actions and attitudes which contribute to the
maintenance of well-being and personal health and promote human development. A
holistic health approach is common to self-care which is concerned with complete
system of the body rather than with individual aspects of the body.
We can't control what life gives us, but we can try to manage how we respond to lifes
stressors by how well we take care of ourselves. Practicing self-care strategies can
help us improve our ability to function well and better manage the stress that comes
our way. The activities and exercises listed below are aimed at maintaining your
physical health, decreasing stress, increasing relaxation and equanimity, and
managing some challenging emotional situations.
A. Get adequate sleep
Getting enough sleep is a vital part of functioning at our best. Human body
need 8-9 hours of sleep in order to function optimally. For optimum sleep, try to
keep to a regular sleep schedule, avoid caffeine and other substances before bed,
and create a quiet, peaceful sleep space.
B. Maintain good nutrition
Poor nutrition can actually make us more vulnerable to stress. Having good
nutrition keeps us functioning at our best. Balanced diet means getting the right
amount and composition of foods and beverages according to your condition.
Different people might need different amount and composition of foods. For a
standard, a healthy adult usually need 2000 calorie per day. If you work harder
20 | P a g e

than average person, you need more calorie. Basically, our need of food can be
represented as the following pyramid:
Top shelf foods are high in sugar, fat and sale are not essential in health and taken
in excess can be harmful. Fats and oils are essential but only in small amounts.
The foods and drinks on the bottom shelves of the food pyramid are essential for
good health.
C. Exercise regularly
Exercise can be great for us both physically and mentally. Research shows that
20-30 minutes of aerobic exercise three times a week can help the body produce
21 | P a g e

endorphins, chemicals in our bodies that neutralize stress hormones, and
increase our sense of well-being. Find an activity that you enjoy and you will come
to really appreciate the benefits of regular exercise.
D. Be mindful of substance use
People tend to experiment with substances. Substances, like tobacco and

alcohol, can be used for relaxation and celebration. If substance use is interfering
with your functioning or in reaching your goals, seek support to find more healthy
ways to manage.
22 | P a g e

E. Develop supportive relationships
Having supportive and caring people in our lives can help us feel connected to
others and less isolated. Good friends can help us when we are sad, provide
insight when we need help, or have fun with us when we need to blow off steam.
Being a good friend to others can also help us feel good about ourselves.
F. Accept who we are
Being realistic about what we do well and what we dont lets us use our energy
to make the most of our strengths. When we like who we are and value ourselves
(i.e. have good self-esteem), this helps us to feel positive about our interactions
with others. We can practice this by being kind and compassionate with ourselves
and learning to listen and trust our instincts and feelings.
G. Practice good communication
Being a good communicator is something that all of us can learn. When we

assert ourselves effectively, this can help us to let others know us more
thoroughly, and can help us set good boundaries and limits.
H. Practice positive thinking
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By learning to think more positively, we can move through negative experiences
more quickly and effectively. Being mindful of how our thoughts affect our
behavior and feelings. Negative thinking can initiate a stress response, such as
increased anxiety and worry, or physical problems like headaches.
I. Practice setting realistic goals
When we set goals for ourselves, it helps us to achieve what we hope to achieve
and move forward in a positive way.
This includes developing a practice of
prioritizing, planning, and approaching tasks strategically so that we can keep

lifes demands from becoming overwhelming.
J. Find time for relaxation and play
24 | P a g e

This can help balance our lives in positive and fulfilling ways.
Children understand the importance of relaxation and play better than adults.
Somewhere along the line, we forget about this vital part of life. We need to
continue to find ways to nurture ourselves through play and relaxation.
REFERENCES
Noerdqvist, C. (2009, May 29). What Is Health? What Does Good Health Mean?. World News
Today.
Retrieved
December
26,
2013,
from
http://www.medicalnewstoday.com/articles/150999.php
FSU Counseling Center (n.d.). Self-care. Framingham State University. Retrieved
December
26,
2013,
from
http://webcache.googleusercontent.com/search?
q=cache:http://www.framingham.edu/counseling/self-help/index.html
University at Buffalo (n.d.). Self-Care Exercises and Activities. School of Social Work.
Retrieved
from
December
26,
2013,
from
http://www.socialwork.buffalo.edu/students/self-care/exercises.asp
The Dow Chemical Company (n.d.). Health Resources. Dow. Retrieved December 26,
2013, from http://www.dow.com/familyhealth/healthy/
Astuti, L. D. (2013, March 15). Balanced Diet [Blog post]. Retrieved from
http://healthy-life-journal.blogspot.com/
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