# Chapter Notes: Health and Exercise

This document provides a comprehensive analysis of the key concepts, vocabulary, and grammatical principles discussed in the chapter "Health and Exercise," focusing on modern factors affecting weight and well-being.

***

## Ways with Words

### A. Vocabulary Definitions and Usage

The following words are matched with their definitions. Example sentences demonstrate their proper use in context.

* **nevertheless**: (adv.) in spite of that; notwithstanding.
  * *Sentence*: The experiment yielded unusual results; **nevertheless**, the findings were conclusive.
* **urge**: (n.) a strong desire or impulse.
  * *Sentence*: He resisted the **urge** to check his phone during the lecture.
* **determination**: (n.) the quality of being firm in purpose; resoluteness.
  * *Sentence*: Her **determination** to succeed was evident in her relentless work ethic.
* **highlight**: (v.) to attract attention to or emphasize something important.
  * *Sentence*: The report will **highlight** the critical need for environmental reform.
* **bickering**: (n.) arguing about petty and trivial matters.
  * *Sentence*: The constant **bickering** between the committee members slowed down progress.
* **deprivation**: (n.) the lack or denial of something considered to be a necessity.
  * *Sentence*: Chronic sleep **deprivation** can have serious long-term health consequences.
* **persist**: (v.) to continue firmly or obstinately in a course of action in spite of difficulty.
  * *Sentence*: If the symptoms **persist** for more than a few days, you should consult a doctor.
* **flab**: (n.) soft, loose flesh on a person's body.
  * *Sentence*: A consistent exercise routine helps to reduce body **flab**.
* **boost**: (v.) to help or encourage something to increase or improve.
  * *Sentence*: A healthy diet can **boost** the immune system.
* **restriction**: (n.) a limiting condition or measure.
  * *Sentence*: The new law places a **restriction** on the use of single-use plastics.

---

### B. Noun Suffixes: '-ion' and '-ness'

Below are expanded lists of nouns ending with the suffixes '-ion' and '-ness'.

**Nouns ending in '-ion'**:
* action, collection, completion, creation, decision, discussion, education, election, erosion, evaluation, expansion, expression, formation, impression, infection, instruction, invention, location, narration, negotiation, operation, pollution, prevention, promotion, reaction, relation, solution, translation, vision.

**Nouns ending in '-ness'**:
* awareness, boldness, brightness, business, calmness, cleanliness, consciousness, darkness, effectiveness, emptiness, forgiveness, happiness, illness, kindness, madness, neatness, openness, politeness, sadness, sharpness, sickness, softness, thickness, usefulness, weakness, willingness.

***

## Comprehension

### A. True, False or Not Given

a. During the holidays people eat and drink more than usual. **True**
b. Getting too little exercise and eating too much is the reason why people put on weight. **True**
c. David Allison’s research involved studying rats under laboratory conditions. **False**
d. You may need to go shopping for clothes if you come down with a cold. **True**
e. Adenovirus-36 (AD-36) decreases the percentage of fat in the fat cells. **False**
f. Vaccination against infections could be used in the future to prevent obesity. **True**
g. People under severe stress can experience breathing difficulties. **Not Given**
h. A study indicates that mice that have never been on a diet choose fatty food, when given a choice between high-calorie or low-calorie food products. **False**
i. Rajita Sinha has been studying the connection between brain activity and behaviour. **False**
j. Specific hormones regulate our appetite. **True**

---

### B. Answer the Following Questions

**a. In what sense are the holidays a time of excess? When can a person gain weight?**
Holidays are considered a time of excess because people's typical dietary routines are disrupted, often leading to increased consumption of food and drink. A person can gain weight during this time due to a simple caloric surplus: their energy intake from eating more exceeds their energy expenditure, especially if physical activity levels also decrease.

**b. According to David Allison, which factor contributes to excess obesity?**
According to David Allison, while overeating and lack of exercise are factors, they are not the sole contributors to obesity. He suggests that other, less obvious factors, such as viral infections (like adenovirus-36), sleep deprivation, and environmental chemicals, also play a significant role.

**c. What, according to Dhurandhar, can be the way of preventing fatness?**
Based on his research linking adenovirus-36 to obesity, Dhurandhar proposes that vaccination against such infections could be a future method for preventing some cases of fatness.

**d. What is the relationship between chill and obesity? How can saying ‘om’ help reduce fatness?**
The relationship between being "chill" (i.e., managing stress) and obesity is linked to stress-induced eating. High stress can lead to cravings for high-calorie foods. Meditative practices, such as chanting ‘om’, can help induce a state of relaxation, thereby reducing stress and giving an individual better control over these food urges.

**e. Why is it necessary to be careful while buying plastic packaged fatty foods?**
It is necessary to be careful with plastic-packaged foods, particularly fatty ones, because certain plastics contain endocrine-disrupting chemicals (like BPA and phthalates). These chemicals can leach into the food and are believed to interfere with the body's hormonal systems, potentially affecting metabolism and weight regulation.

**f. Why does Nelson suggest avoiding blue wavelengths of light at night?**
Nelson suggests avoiding blue wavelengths of light (emitted by screens and some artificial lighting) at night because this light can disrupt the body's circadian rhythm. This disruption can interfere with metabolic processes and hormonal regulation, potentially leading to weight gain.

**g. How does breathing polluted air affect one’s fatness?**
Breathing polluted air can contribute to fatness by triggering chronic inflammation in the body. This inflammation can disrupt the body's normal metabolic functions and its ability to efficiently burn energy, which may lead to weight gain over time.

**h. What is the link between sleep and weight?**
There is a direct physiological link between sleep and weight. Sleep deprivation disrupts the balance of key appetite-regulating hormones, increasing levels of ghrelin (the "hunger hormone") and decreasing levels of leptin (the "satiety hormone"). This hormonal imbalance leads to increased appetite and can contribute to weight gain.

***

## Critical Thinking

### a. What do you do to keep yourself fit? What food do you avoid and why?

Maintaining personal fitness requires a disciplined and holistic approach that integrates regular physical activity with a mindful diet. To keep myself fit, I adhere to a consistent exercise regimen that includes a mix of cardiovascular activities, such as running and cycling, and strength training. This combination helps improve cardiovascular health, build lean muscle, and boost overall metabolism.

Equally important is my dietary discipline. I consciously avoid foods that offer poor nutritional value and can undermine my fitness goals. This includes:
* **Junk Foods and Processed Foods**: These are typically high in unhealthy fats, sodium, and artificial additives.
* **Foods High in Refined Sugar**: Items like pastries, sugary drinks, and candy cause rapid spikes in blood sugar, leading to energy crashes and promoting fat storage.
* **Foods with Trans Fats**: Processed meats and foods made with hydrogenated oils are detrimental to cardiovascular health.

I avoid these foods because they are calorie-dense but nutrient-poor. Their consumption can lead to weight gain, fatigue, and an increased risk of chronic diseases, directly counteracting the benefits of physical exercise. A healthy diet, focused on whole foods, is essential for providing the energy and nutrients needed to live an active and healthy life.

---

### b. "Healthy citizens are the greatest asset of a country." What can a state do to keep its citizens healthy?

The statement that "healthy citizens are the greatest asset of a country" is fundamentally true, as public health is inextricably linked to economic productivity, social stability, and national progress. A state can implement a multi-faceted strategy to safeguard and enhance the health of its citizens.

1.  **Ensure Access to Quality Healthcare**: The government should work towards providing universal and affordable access to healthcare services. This includes funding public hospitals and clinics, ensuring a sufficient supply of medical professionals, and making essential medicines and treatments accessible to all, regardless of their economic status.
2.  **Promote Public Health Education**: A state must invest in comprehensive public health campaigns that educate citizens about nutrition, hygiene, and the risks associated with lifestyle choices like smoking and excessive alcohol consumption. This awareness empowers individuals to make informed decisions about their health.
3.  **Implement Strong Preventative Measures**: Prevention is more effective and economical than cure. The government should enforce robust public health policies, including nationwide vaccination programs against communicable diseases, regulations for food and water safety, and initiatives to control pollution.
4.  **Foster a Healthy Environment**: A state has a responsibility to create an environment conducive to health. This includes developing public infrastructure like parks and recreational facilities to encourage physical activity, implementing anti-pollution laws to ensure clean air and water, and promoting mental well-being through community support programs.

By investing in these core areas, a state can build a healthier, more resilient, and more prosperous society.

***

## Writing

### a. The Benefits of Yoga

Yoga, an ancient practice originating in India, is a holistic discipline that harmonizes the mind, body, and spirit. Far more than a simple form of exercise, it is a comprehensive approach to well-being that offers profound benefits for both physical and mental health. When practiced regularly, yoga serves as a powerful tool for navigating the stresses of modern life and cultivating a state of inner peace.

Physically, the benefits of yoga are extensive. The practice of various postures, or *asanas*, improves flexibility, enhances muscle strength and tone, and promotes better posture and balance. It stimulates the circulatory and digestive systems, aiding in detoxification and improving overall bodily function. Furthermore, controlled breathing techniques, or *pranayama*, increase lung capacity and oxygenate the blood, which can lead to increased energy levels and vitality. Regular practice has been shown to be effective in managing chronic conditions such as hypertension, back pain, and arthritis.

Mentally and emotionally, yoga's impact is equally transformative. The meditative aspect of the practice helps to quiet the mind, reduce stress, and alleviate anxiety and depression. By fostering a state of mindfulness, yoga sharpens concentration and improves mental clarity. It teaches practitioners to observe their thoughts and emotions without judgment, leading to greater emotional stability and a more positive outlook on life. This connection between mind and body is the true gift of yoga, offering a path to a longer, healthier, and more balanced existence.

---

### b. How to Maintain Mental Health

Maintaining mental health is as vital as maintaining physical health for overall well-being. An individual's mental state affects their thoughts, feelings, and actions, making it crucial to adopt habits that foster psychological resilience and a positive outlook. Here are ten practical tips for staying mentally fresh and healthy.

1.  **Prioritize Sleep**: Aim for 7-9 hours of quality sleep per night, as sufficient rest is essential for cognitive function and emotional regulation.
2.  **Eat a Balanced Diet**: Nutritious food fuels the brain. A diet rich in fruits, vegetables, and omega-3 fatty acids can improve mood and mental clarity.
3.  **Take Regular Breaks**: Step away from work or stressful situations to recharge. Even short breaks can prevent mental fatigue and burnout.
4.  **Avoid Harmful Substances**: Limit or avoid alcohol, nicotine, and illicit drugs, as they can negatively impact mental health and exacerbate underlying issues.
5.  **Get Sunlight Exposure**: Sunlight boosts serotonin levels, which can improve mood. Try to spend some time outdoors each day.
6.  **Develop Stress Management Techniques**: Practice mindfulness, meditation, or deep breathing exercises to manage stress effectively.
7.  **Engage in Physical Activity**: Regular exercise is a powerful mood booster and has been proven to reduce symptoms of anxiety and depression.
8.  **Do Something You Enjoy**: Make time for hobbies and activities that bring you joy and a sense of accomplishment.
9.  **Nurture Social Connections**: Spend quality time with supportive friends and family. Strong social ties are a key buffer against mental health challenges.
10. **Seek Help When Needed**: Talking to a trusted friend, family member, or mental health professional is a sign of strength, not weakness.

***

## Grammar: Subject-Verb Agreement

### B. Choose the Correct Verbs

a. Everyone **has** problems in their life. Countries also **have** problems, and so **does** the world. One of the greatest problems **is** the growing population. The population in some countries **is** huge.
b. A number of my friends **love** riding bicycles, but neither my brother nor my sister **owns** a cycle. At 4 o’clock, either my mother or father **is** coming to pick me up in a car.
c. The pair of shoes on the floor **is** mine. The shoes **were** made in China. The three thousand rupees I spent on them **was** worth it.

---

### C. Correct the Sentences

a. *Incorrect*: Everyone of the workers receive the same benefits.
   * *Correct*: Everyone of the workers **receives** the same benefits.
b. *Incorrect*: There is two gerbils in my bathroom.
   * *Correct*: There **are** two gerbils in my bathroom.
c. *Correct*: Both of my friends live in Kathmandu.
d. *Incorrect*: Scissors is used to have our hair cut.
   * *Correct*: Scissors **are** used to have our hair cut.
e. *Correct*: You and your friends are welcome to join us.
f. *Incorrect*: Are the news on at five or six?
   * *Correct*: **Is** the news on at five or six?
g. *Incorrect*: The man with all his children live in the city.
   * *Correct*: The man with all his children **lives** in the city.
h. *Incorrect*: Mathematics are Prem's favourite subject, while Economics is Alina's favourite subject.
   * *Correct*: Mathematics **is** Prem's favourite subject, while Economics **is** Alina's favourite subject.