Structure

6.1 Introduction
6.2 Personal Cleanliness
6.3 Rest and Sleep
6.4 Exercise, Fatigue and Posture
6.5 Habits
6.6 Substance Abuse
6.6.1 Alcohol
6.6.2 Drug Abuse \

6.7 Clothes and Footwear

6.7.1 Clothing
6.7.2 Footwear
6.8 Safe and Responsible Sex
6.9 Let Us Sum Up
6.10 Glossary
6.11 Answers to Check Your Progress Exercises

1 6.1 INTRODUCTION
I

In Unit 4 we have seen how widely prevalent the agents oEinfection are. It is
almost a miracle that we escape from them to the extent that we do. We have also
seen how nature endows us with the capability of fighting off such infections, and
how man's knowledge and understanding of the mechanisms of disease agents and

I of the human body has made it possible for man to either enhance his inherent
capability of resistance or to acquire this resistance to infection and disease.

more than mere warding off illness. It involves care and actions which enable us to
lead a healthy, active and fulfilling life at the maximum of our efficiency and
potential.

Personal hygiene involvescare and cleanliness of our physical as well as mental

being. The word 'hygiene' is derived from the Greek word 'Hygeia' the goddess of
health who was supposed to look after the health of the people.

Hygiene deals both with the indi%dual and community. What the individual has to
do to preserve and to improve the health of his body and mind comes under the

Environmental sanitation is concerned with all those things in a man's surroundings

 -

EnvironmentalSanltatlon 0bjediYeS
and Safety

After going through this unit, you should be able to :

a describe standards for cleanliness of the body and of the apparel that are used
on the body, which are essential for optimum health and efficiency.
a discuss the role of rest, sleep, exercise and recreation in replenishing one's
capabilities for optimum performance.
a summarise the role of habits in achieving the highest standards on health and
activity and to guard against habits that undermine these.
list measures for lowering the risk to one's health and efficiency.

6.2 PERSONAL CLEANLINESS

Clean body and apparel are very important for keeping one's self in good health
and free from infections and disease. The important aspect of this is understanding
what one needs to do and why- if one understands the rationale behind the actions
recommended, it is easier for a person to accept them. This method based on
reason, and on cause and effect, works specially well with children.

1) Keeping the body clean : The best way to clean the body is to clean it with
water. If you have facilities and plenty of water, you should have a bath or else
wipe your body with a cloth dipped in water- called a sponge bath. Quite often
this method is used for those who are sick. Healthy, normal skin should be washed
regularly with mild soap and water to remove grease, perspiration and dirt. In the
West, there are two ways of doing this- one is a bath which means that you fill a
large tub with water and get into it for washing your body. While it is a very
relaxing way to clean your body, the bath water does become a receptacle for the
dirt washed from the body, instead of its being washed away- and in addition it is
a nuisance to clean the tub. The other is what is called a shower. In this, water falls
on you as a spray from a contraption either high above you, or one that you can
hold in your hand. This is very much like our general style of bathing in which we
pour water on the body with a mug or stand under the tap. Water falls on you and
washes the dirt away from you. Depending upon your choice the water can be either
warm or cold. No matter what method of bathing or temperature of water is used,
all soap should be thoroughly rinsed off the skin. Unless specially prescribed by
your doctor, medicated or germicidal soaps should not be used, since many cause
irritation. The body should be dried with a fluffy towel. Bath towels should not be
shared to avoid infection.

Having a bath in the morning is almost a ritual for us but having a bath before
going to bed at night is not common. Depending upon the weather and the
facilities, if one has to choose between a morning bath and one at the end of the
day, the one at the end of the day makes much more sense-you wash off all the
perspiration and the dirt you acquire during the day, before getting into clean night
clothes and into bed where you will be for the next 8 hours or so. This is
particularly significant for children. Morning bath of course is good for improving
the muscle tone of the skin and to make you feel wide awake. If you can afford to
have a bath or a shower both morning and evening, it is the best.

2) Cleanliness of hands, feet and nails : Disease germs can enter the body
only in a limited number of ways. One of these is through the skin. The skin is a
protective covering which, when broken, can admit harmful bacteria or viruses
easily. Simple precautions are very effective in minimising this. Hands and feet
come into contact with the agents of contamination more than any other parts of the
 -
body. Therefore they should be washed whenever they have been exposed to din
Personal Hygiene
before preparing or handling food or drinks, before eating, and after using the
lavatory. Soap and water are essential for this washing. Since the hands tend to get
dirty several times a day, it is good to use a moisturising cream or lotion on the
skin of the hands after each wash to prevent a dry skin.

We would like to specially emphasise the care of the feet. In our country, most of
us wear some kind of an open footwear if not, none at all. The reason is partly the
I climate in a major part of the country being tropical, you feel more comfortable
with open footwear most of the year round. It is also economical -they are
cheaper 10 buy. Anyway, the result of wearing open shoes in a large number of
cases is development of calluses on the heels- hard and thick skin with cracks in
it. This not only looks dirty and ugly, but it can be a source of pain and infection.
The simplest is not to allow calluses lo develop. This can he ensured by scmbbing
the soles of your feet, particularly the heels, with something which can have a
scrubbing action, every time you have a bath. Pumice is a good stone for this. This
also means you should have a low stool in your bathroom lo sit upon and scrub
your heels. Once you do this regularly it becomes a habit and you are likely to feel
unclean if you don't do it. There are special creams and ointmen8 available to
remove calluses.

Nails are extensions of the epidermis, or outer layer of the skin. What we see of the
nails is really a dead tissue, called keratin, hut it originates in cells that are very
much alive.You can feel the pain in this live part of the nail if your nail breaks
close to its roots. Nails should be kept short so that nothing accumulates under
them. One should make a special effort to clean under nails while washing hands.
This can be done with an old tooth brush. Some of the problems associated with
nails are the result of too much manicuring. To ensure healthy and clean toe nails,
feet should be soaked in warm water once a day and nails cleaned with brush and
soap water. Infection or injury of the tissue at the base of a fingernail may cause ils
surface to become rigid or to split. Inflammation of the finger joints in case of
arthritis can also result in nail deformity. Brittleness of the nails can be caused by
chemicals in polish removers, soaps and detergents. It is also a natural consequence
of aging. A nail that is polished right down to the base prevents its live tissues from
'breathing' which is not conducive for a healthy nail. Nail polish should therefore
not be used all the time.

3) Cleaning mouth and teeth : The condition of the various parts of your
mouth, i.e., the tongue, teeth and gums, reveals much about the health habits of the
)
individual -pan and tobacco stains speak for themselves. Halitosis or offensive
mouth odour is indicative of poor oral hygiene. The foul smell is primarily a result
of cell decay, and the odours are characteristic of the growth of some
microorganisms. Halitosis can also result from infected or diseased gums, decaying
teeth, or oral tumours.

\An attractive smile is often the first thing one notices about others. In addition to
creating an attractive appearance, healthy teeth and gums are a basic requirement
for over all good health. For good oral sanitation one should brush one's teeth every
(oorning and before going to sleep at night. Brushing teeth in the morning is a ritual
with most of us but not brushing before going to bed, which is also very important
because, hopefully, your mouth remains shut while you sleep i.e., for
approximately 7-8 hours. This causes decay of whatever is stuck to your teeth or to
t e gums, and allows bacteria to grow during sleep causing decomposition as well
?
a: a foul smell. You prevent all this by brushing your teeth just before going to bed
and after you are sure you are not going to eat or drink any more. This brushing is
in addition to brushing your teeth in the morning. After each meal and particularly
after eating sweets, it is important to rinse your mouth well.
 Envlmnmental Sanitation The digestive process begin in the mouth where saliva breaks down some food into
and Safety simpler components, and the teeth and tongue start the mechanical breakdown. '
Disorders of the teeth therefore can interfere with proper chewing and should be
brought to the attention of dentist. Poor eating habits are in turn reflected in the
conditions of the teeth. Abnormalities of the teeth should be attended to by a
dentist. Correction methods are available for conditions such as buck teeth or
irregular teeth which mar a persons appearance as well. These measures should be
implemented as early in children and young people as the dentist recommends.
1
6. 4) cam,,f Hair : Hair originates in tiny sacs Or follicles deep in the dermis
layer of skin tissue. Hair follicles are d0sely connected to the glands,
secrete oil to the scalp and give hair its natural sheen. The texture the hair
differs among individuals and also among the different races- I t also differs from
one pan of the body to another. In some areas it may be soft and downy; in
tough and bristly. Hair texture also differs between the sexes-

Properly cared hair looks clean, shiny and alive. Hair should be washed Once
a week. Oily hair may need washing more often. Most shampoos contain nothing
more than soap or detergent and a perfuming agent, and no shampoo can restore the
natural oils to the hair at the same time that it washes it. Therefore claims of
shampoo manufacturers need not be taken too seriously. No matter what kind of
soap or detergent you use, a thorough rinsing of hair is essential to eliminate any
deposits of soap left over. If the water you use is hard, a detergent shampoo is more
easily rinsed off than one containing soap. Drying hair in s u ~ l i g hor
t letting them
dry on their own is more satisfactory than rubbing them dry with a towel. Gentle
brushing during drying reactivates the natural oils that give hair its shine. Brushing
in general is excellent for the appearance of the hair. Both comb and brush however
should be washed and kept clean regularly.

Under normal combing, brushing and shampooing a person looses anywhere from
25 to 100 hairs a day but because new hair grow each day, the loss and replacement
usually balance each other. When however, the loss rate is greater than the
replacement rate, thinning and baldness result. Baldness is basically related to sex, .
age and heredity, but bacterial or fungal infections, allergic reactions to particular
medicines, radiation, or continual friction may also cause baldness. Constant stress
from hair curlers or tightly pulled hair styles can cause loss of hair. These forms of
baldness, however, disappear when the cause is eliminated. Poor nutrition can
result in hair that is dry, dull and brittle. Serious illness can lead to hair loss as well.
Women ordinarily lose some of thei; hair at the end of pregnancy, after delivery
and during meriopause, but it often grows back.

Dandruff is a condition in which the scalp begins to itch and flake a few days after
the hair has been washed. There is no evidence that the problem is related to germ
infection. There are medicines that control it but it cannot be cured totally.

- The average male removes (shaves) hair from at least part of his face once a day.
Feminine shaving practices are however a recent phenomena. It is a part of body
cleanliness and good grooming for women a s well as men to remove hair from the
arm pits as often as twice a week. Since wet hair is much easier to cut, the most
effective time to shave the arm pits is during or immediately after a bath. Sycosis or
barber's itch is a bacterial infection of the hair follicles of the beard. It is
accompanied by inflammation, itching, and the formation of pus-filled pimples.
Doctors prescribe antibiotics to treat it. One should not share shaving equipment to
avoid such infections.

50
 Care of Eyes and Ears : The eye performs two major functions- it Personal Hygiene
5)
transforms light energy into vision, and it focusses i.e., the structure of the eye
transforms the incoming rays of light into vision. The outer layers of the eye, and
the fluids in them are a protection for the delicate parts inside. Tears provide the
moisture for lubricating the movement of the eyeballs, and also act as disinfectants
for the eyes. Tears contain a mild germicide called lysozyme that kills bacteria and
other harmful microorganisms. All infections or injuries to the eye should be
immediately attended to. In case of small children the eyes should be protected
from insects and flies.'In case of an infection if the eyelids are stuck together
because of mucous secretion, wash with boric acid lotion (one teaspoon of boric
acid in two cups of boiled water). Keep the patient away from others and isolate his
towels and other linen, and do not send a child with such infection to school. Eye
strains with symptoms of fatigue, redness and a scratchy feeling in the eye lids
should be reported to an eye specialist.
Eyes, specially of school age children, should be examined periodically to detect
and treat defects if any. It is very important to have adequate lighting for reading,
sewing or any other work which needs close attention. The light should come from
behind and fall on the object of work with no shadows. While writing there should
be no shadow of the hand or the pen. The light should be strong enough for comfort
but not dazzling. While watching television make sure the picture is in sharp focus
and sit at least six feet away from the screen. Make sure the room is not in total
darkness. Improper lighting and too much watching of television is a common
cause of eye strain particularly among young children.

two special types of sense receptors within the tunnels and chambers of the ear. The
major parts of the ear consist of the auditory canal, middle ear, and the inner ear.
Nerve impulses for the brain are stimulated by sound waves from which the brain
forms meaningful noise such as speech. The structures that give us balance are deep
inside the ear. The ear is also connected to the throat through a tunnel between the
rr ~ d l ear
e and the throat. Because of this any infection of the throat, if neglected,
eventually affects the ears as well. One often feels itching in the inner ear at the
onset of a throat infection.
Any infection of the ear and any discharge from it, should be promptly attended to.
Ear ache is one of the most common complaints of childhood.
Bacterial infection of the middle ear is often its cause and should be immediately
attended to by a doctor. Till you reach a doctor !he ache may be relieved by
applying a heating pad to the ear and with aspirin. Babies with discomfort in the ear
often tug at their earlobes.
Hearing results from the perception of sound waves whose loudness can be
measured, in decibels and whose highness or lowness of pitch can be measured by
their frequency in cycles per second. Normal hearing means the ability to hear the
spoken voice in a relatively quiet room at a distance of about 18 feet. How well a
person hears can be tested by an audiometer which measures decibels and
frequency of sound. A very common cause of hearing deficiency is an excessive
accumulation of wax in the auditory canal where it is normally secreted. By getting
this removed hearing returns to normal. Do not put inside the ear rigid or pointed
objects for cleaning out this wax. You could put a drop of warm oil or a drop of
glycerine. It will soften the wax and bring it to the surface from where it can be
removed by syringing or a tiny swab of cotton wrapped round a thin piece of stick
like the Johnson's buds.
Deafness at birth or in a very young baby is a very difficult problem- it is not easy
to detect. You need to be very observant and watchful to be able to do so. Since
hearing is important for development of speech, such deafness, if not detected,
impairs speech as well. Any doubts about the baby's ability to hear should be
immediately brought to the doctor's attention.
Environmental Sanitation Very loud sounds can not only cause pain in the ear, they can also damage the ear
and Safety drum. We must protect ourselves and specially children from loud noises. Loud
disco music is risky for the ears and so is the constant loud sound of machinery that
some workers are subjected to.

6) Care of External Genitals : Cleanliness of the sexual organs is even more

important than that of the other parts of the body partly because of their proximity
to the anus and the urethra where bacterial contamination can be high. Everytime
one uses the toilet this part of the body must be cleaned well with water. In the case
of uncircumcised male organ it is important to retract the foreskin in the bath and
wash the secretions that collect underneath. If this is not done the collection of
secretions will get affected by bacteria and cause irritation. In the case of females
the vulva should be washed well every time a toilet is used. During mensturation it
is more important to have regular and frequent baths. While washing yourself after
fecal discharge care should be taken not to infect the vulva with the fecal matter.
Thorough washing is essential.

Check Your Progress Exercise 1

1) State whether the following are true (T) or false (F). Correct the false
statements.
a) Baths are' necessary during menstruation.
.....................................................................................................................
b) For cleanlintks and good grooming it is important to shave under arm-pits.
.....................................................................................................................
c) Halitosis is a disease of the body joints.
.....................................................................................................................
d) Constant use of nail polish is not good for a healthy nail.
.....................................................................................................................
e) Deafness at birth can impair speech.
I

.....................................................................................................................
f) There are shampoos that can restore natural oils of the hair while washing
them.
.....................................................................................................................
g) Lysozyme is a digestive enzyme.
.....................................................................................................................
2) List any four factors that can cause baldness
.....................................................................................................................
.....................................................................................................................
.....................................................................................................................
.....................................................................................................................
3) Match the following :
a) Manicuring 1) Eye infection
b) Boricacid 2) Nails
c) Sycosis 3) Hair
d) Dandruff 4) Barber's
e) Throat infections 5) Itching in the ear
f) Loud music 6) Damage to ear drums
 Personal Hygiene
6.3 REST AND SLEEP

Adequate amount of rest and sleep are vital for good health and good appearance.
They also influence mental alertness, physical performance as well as human
relationships. It is bclieved that during sleep the body replaces tissue cells and
eliminntes waste products created by fatigue, at a faster rate than when awake.

'
1
During sleep the blood pressure is lower and the heart muscle contractions are
slower, this gives rest to the heart and blod system. h c k of slecp increases fatigue
and also susceptibility to a number of ailments, including the common cold.
A good seven-to-eight hours sleep refreshes you to face the challenges of the day. If
you do not get adequate sleep your memory is not as sharp as it should be, neither
is your temper as even as it should be- you tend to be irritable. A dark, quiet,
ventilated room, a fairly firm mattress and some exercise during the day are
prerequisites for a good slccp.
Worry, frustrations and anxiety do interfere with sleep. Over-excitemcnt also
interferes with sleep particularly with children. The routine of bed time should be
as relaxed as possible for both, parent and child. Little babies love to be sung to, or
talked to in a gentle voice, or rocked a bit in their cribs. It is important to keep
things peaceful, and excitement at the lowest just before bed time.
The amount of sleep a person needs varies a great deal from person to person.
Besidcs, one needs different amount. of sleep at different times. Children need long
periods of unbroken sleep while thc elderly seem to get along on very little; as a
general rule, the younger the person, the greater thc amount of sleep he requires,
lack of sound sleep is indicative of ill-health. The infant under one year needs 20
hours of slcep. Between 1-2 years of age, the child needs about 15 hours of slccp a
day. This reduces gradually to 12 hours at 8 years and 11 hours at 12 years till
adulthood when you necd 7 to 8 hours sleep. Above 60, people need more sleep
than they nceded in middle life; even if they do not sleep for 8 hours, they should
spend that much time lying in bed in order to rest their heart. Weak and sick
persons need more slecp.
Sleep is the body's mechanism for combating fatigue- it reduces or eliminates
tension. It is as necessary for those engaged in mental work as it is for a labourer.
Prolonged stress deprives one of healthy sound sleep. By contrast, in a state of
moderatc fatiguc resulting from cxercise, the body normally finds sleep a welcome
refreshment, but strenous exercise shortly before bed time can interfere with sleep.
Alcohol, sleeping pills and traquilizers are never the right answer to fatigue.
Caffeine (in cofl'ee) can also prevent you from relaxing and getting to sleep. Not
being able to sleep cven when you are tired and want to sleep, is called insomnia.
This is a very common problem particularly among hnin workers. It has many
varied causes- emotional excitement at bed time, improper food, insufficient
exercise during the day, studying or working till late at night, worries or mental

6 4 EXERCISE, FATIGUE AND POSTURE

Good physical conditioning of the body is very important. All of us cannot be

atheletic champions but all of us can improve the functioning of our heart, lungs
and muscles. Physical conditioning can be achived with little or no exercise
equipment. All that is required is a little time each day and a great deal of
determination and patience. Regular exercise causes the heart-beat to grow stronger
and steadier, and breathing to become deeper. As the flow of blood through the
tissues is improved, waste products of the cells are removed more effectively ; the
Environmental Sanitation body uses energy more efficiently in both physical and mental tasks; coordination
and Safety is improved. This is the basis for aerobics- the word means 'with oxygen'. A goal
of aerobics training is to achieve a steady state of exercising in which breathing is
heavier than normal. In the steady state, the heart, lungs and muscle work together
as an efficient machine at an activity level that is more demanding of the body than
the resti~fgstage. Jogging, running and rapid walking are examples of aerobic A

exercises. They need no special equipment but they do need comfortable shoes Jt is- .
very important, however, to keep the exercise pattern within sensible limits to avoid
injury to health. Do not allow it to reach a level which exceeds the normal ability of
the lungs to supply oxygen to the muscles. If you have begun to pant and puff you
have reached this point and must stop.

As one grows older, exercise can help you look, feel and work better. Different
organs and systems of the body, specially the digestive processes are stimulated
through exercises, and work more efficiently. The tone of the muscles improve and
your posture improves. It reduces the chances of lower-back pain. It can increase
your ability to relax and tolerate fatigue. It reduces fat deposits and improves liver
and kidney functions; it increases the volume of blood, haemoglobin and the red
blood cells, leading to improved utilisation of oxygen and iron. Physically active
people are less likely to get heart attacks and other forms of cardiovascular diseases
than sedentary people.

Exercise should be something you enjoy doing -one of the most practical and
enjoyable exercises is walking. Walking is as natural to the human body as
breathing. In it, all the foot, leg and hip muscles, and much of the back muscles are
involved. The abdominal muscles tend to contract and support their share of the
weight, and the diaphragm and rib muscles increase their action. The arm and
shoulder muscles move automatically. The shoulder and neck muscles get into play
as the head is held erect, and the eye muscles are exercised as you look about you.

Gardening is a good exercise too. Swimming and bicycling also exercise most of
the muscles. Bending, squatting and countless other movements of the body also
exercise most parts of the body. In addition, spending the time in fresh outdoor air
is beneficial for health.

For formal exercise one can join a gym- you will need to keep your enthusiasm
up to go to the gym regularly. You could also exercise at home- there are books
available for exercise programs to follow at home.

One can exercise one's body even while doing one's daily routine. Choose an aclive
way of approaching a situation rather than a lazy way- walk upstairs rather than
taking the lift; walk to school or place of work rather than ride a bus; walk while
playing golf rather than use the cart; run to get the ball that has rolled away rather
than walk to get it.

Muscle-relaxing exercises can also have a therapeutic effect on one's emotional

state since it is well-known that muscular tension accompanies psychological stress.
The basic concept of reducing stress through exercise is to reduce tension by
depressing muscular activity, and by degrees induce a state of relaxation.

If you encounter physical problems at any time during exercise you must stop and
check with your doctor. Abnormal heart activity such as irregular pulse, fluttering,
jumping or palpitations in the throat, a sudden burst of rapid heart-beats, or a
sudden slow-down in a rapid pulse rate, pain or pressure in the centre of the chest,
arm or throat, during or immediately after the exercise, dizziness, light-headedness,
a sudden lack of coordination, confusion, cold sweating, glassy stare, pallor,
blueness or fainting are indications of something 8rong and you must stop the
exercise and consult a doctor.
Fatigue Personal Hygiene

The blood supplies fuel and oxygen to the muscles and carries away waste material
formed by the activity of the muscles. In the case of too long and too strenuous an
activity, the blood is unable to carry away the waste fast enough. As a result they
accumulate in the muscles and creates a feeling of tiredness which is termed
fatigue. Fatigue affects the body adversely by reducing the quantity and quality of
work it can do.

Muscular fatigue is defined as stimulation of a muscle or a group of muscles

beyond their ability to recover. The other is physical fatigue which affects the entire
body and is normal after a physical exercise.

Fatigue results when we use up physical and nervous energy faster than it can be
restored. Over activity at work or at play combined with late hours and nervous
excitement is a common cause of fatigue. This interferes seriously with normal rest
and sleep. As a result one gets up in the morning tired instead of refreshed. The
face has a tired appearance with dark circles under the eyes.

The normal human work cycle is, activity-fatigue-rest. The accumulated waste
matter of activity are carried off during rest and sleep; the worn out cells are
repaired and the body is restored.

Posture

Posture is a sum total of the relative arrangement of the different parts of the body
during its various activities. You talk about standing posture, sitting posture,
posture while walking or reading etc. Posture is not only indicative of the physical
state of the various anatomical parts of the body and of its physiological state, it is
also indicative of the mental and emotional state of the individual. Success in an
activity is evident in straight back and shoulders, head held high, smart and quick
steps, eyes looking straight at you, failure, on the other hand;is reflected in
drooping shoulders, bent head, downcast eyes and'dragging steps. The whole body
reflects the state of your mind. Anxiety in a child can lead to carrying one shoulder
higher than the other as if warding off a blow. Shyness or insecurity may cause a
hangdog stance. In pubescent girls, embarrassment about growing breasts may
result in a round shouldered slump. Certain kinds of chronically poor posture may
be an expression of some disorder that should be checked - flat feet, nearsighted
ness or astigmatism, or a hearing loss, a person who has a slouch or who holds one
shoulder higher than the other may have an abnormal spinal curvature. The manner
of walking can suggest muscles, bone or nervous system disorders. One should be
very watchful of the postures in children as they grow.

Most of us are very impressed with the posture of the soldier on parade. It looks
smart but is not a.natural posture even for the soldier except when he is on parade.
Can you imagine yourself like that all day long? What is an ideal posture is very
difficult to describe. There is no one single definition of a good posture. However,
it is possible to say what a good posture should do for you. It should make you look
smart and aesthetically appealing, and it shoold allow the various systems of the
body to function unimpeded. Incorrect posture can, on the other hand, interfere with
the functions of the body. Playing outdoor games, doing exercises, going for brisk
walks, swimming etc. help to build a good posture because the very act of doing
these activities will keep the various parts of the body in proper alignment.
Environmental Sanitation Check Your Progress Exercise 2
and Safety
1) Match the following :
a) Mental alertness 1) Inability to sleep
b) Insomnia 2) Oxygen
c) Regular exercise 3) Strong heart beats
d) Aerobics 4) Sound sleep
e) Posture 5) Astigmatism
2) Indicate whether the following statements are true or false. Correct the false
statements.
a) Psychological stress causes muscular tension.
b) Posture reflects the sbte of mind of a person.
c) While physical fatigue is normal after exercise, muscular fatigue is not
desirable.
d) An over-fatigued child will have sound sleep.
-

6.5 HABITS

Habits play an important role in preservation of health. They should be based on

sound knowledge and information, and developed with regular practice. Once
formed, they become part of your nature and the task becomes easy to perform.
Proper health habit5 form the foundation of a healthy and useful life. Some of the
activities which fall within the ambit of habits and which have a direct and very
significant effect on health are the following :
a) Eating habits : Habits regarding the kind of food and beverages we like to
take are laid early in childhood, and parental attitude as well as family environment
have a great deal to do with it. Selection of nutritious food conducive to optimum
growth, health and output of physical and mental work needs a conscious effort to
begin with, but eventually becomes second nature and habit. Liking for vegetables,
cooked and raw, and other nutritious foods and drinks are instilled at a very young
age. Not only the quality of.food but the quantity of it is also important. Over-
eating and gluttony can become a habit. It is easier to over eat than to remain
hungry without any physiological or psychological reasons. The daily pattern of
eating is also important -how many times you eat in a day and what kind of food
you consume each time. The way you like your food to be prepared is important
and very much a matter of habit based on the traditions of food preparation in the
family. The availability to the body of the inherent nutrients in food, depends to a
very significant extent among other things, upon the methods used in cooking.
Some cook rice by boiling in large quantities of water and then throwing the excess
water away thereby throwing away all the thiamine; some cook their vegetables so
much that they become a mush, thereby not only spoiling their shape, colour and
texture but also ruining most of the vitamin C present in them; some like to sieve
the flour through a fine sieve for making roti thereby reducing the roughage so very
necessary for the body. Many of us are not aware that giving chocolates or sweets
to the children an hour or less before meal time kills their appetite for food.
Drinking of plain water is necessary for the body particularly in the summer and
one should have the habit of doing so, and not just consume sweetened and
carbonated drinks which can interfere with appetite and also increase the acid
content of the stomach. Taking alcoholic drinks in moderation and only !
occasionally does not do harm but taking them regularly and excessively as a ,
matter of habit is highly undesirable. The pattern of meals and also how you eat 1I
your food becomes a matter of habit. Since eating is only a part of one's daily
activities, the day's food requirements need to be divided into meals in a pattern
56 which suits the convenience of all members of the family. Adherence to this meal
pattern would then be desirable.
 Personal Hygiene
b) Smoking : Smoking is injurious to health and is a practice that very quickly
becomes a habit. Once it becomes a habit, it becomes difficult, though not
impossible, to get rid of it. The best way not to smoke is not to start smoking.
Smoking harms digestion, causes irritation in the throat, coughing and wheezing.
The relationship between tobacco smoking and cancer, heart disease and
emphysema-bronchitis is well established. Smokers are from 10 to 16 times as
likely to die of lung cancer as non-smokers. Similar relationship exist. between
bmokers and non-smokers with heart disease and lung ailments. One of the
possible, although rare, effects of smoking is the aggravation of symptoms of a
particular insidious circulatory disorder known as Buerger's disease. One of the
effects of nicotine is a drop in skin temperature. Smoking a single cigarette can
cause the temperature of the fingers and toes to drop as much as 15 degrees
farenheit; the average is a little more than a 5'-degree drop. The temperature change
results from constriction of the blood vessels at the extremities. This may result in
development of blood clots in the vessels that have been contricted, cutting off the
flow of blood in the tissues of the area, causing numbness or pain. If not attended to
immediately it can have serious consequences. Another effect of smoking is the
accumulation of carbon monoxide in the blood- it is a lethal gas. It gets
permanently locked into the red blood cell chemistry so that the cells can no longer
perform their normal function of transporting oxygen to the body tissues. With the
oxygen-carrying capacity of part of the red blood cells wiped out in this way brain
cells and other tissues suffer a mild oxygen starvation. Abstinence from smoking
over a period of time can bring the oxygen-carrying capacity of the blood to

In families in which either or both parcnb smoke it become a sign of adulthood for
1he children to smoke. A parent who smokes will find it difficult to keep his
children from doing so excepting perhaps by convincing them of his desire and
efforts to stop smoking and making them see how hard it is, and how deleterious its
effects are on health. Every effort should he made by parent5 and society to make
children aware of this and to discourage them from starting to smoke.

c) Bowel Habits : After the food has becn digested and absorbed into the body,
the remaining solid material that passes into the large intestines consists largely of
indigestible component of food, such as cellulose, and substances that have been
broken down in the body in the normal process of cell death and renewal, such as
bile components. The main component of the matter that goes into the large
inteslines, however, is water. The contcnts as they enter the large intestine are like a
watery soup. The principal activity of the large intestines, besides eliminating body
wastes, is to reabsorb water into the circulalion through its walls. Since villi are
abscnt in the large intestines the forward movement.of the waste matter is slow in
this area, and watcr has chance to get reabsorbcd. As water gets reabsorbed the
contents turn from watery to semi-solid faeces. Bacteria, which are prescnt here in
large numbers, begin to decompose the remaining solid material. These bacteria do
not harm the rest of the body becuase they remain inside the large intestine and are
eliminated with the faeces. Nerve endings in this part of the body give a signal to
the brain that the bowels need to be evacuated. It you do not respond to this signal
within a reasonable time and hold it back, more water will tend to be reabsorbed
from the faecal matter turning it into a hard mass which is difficult to evacuate.
This is what gcnerall y causes constipation.
;Not every one has a bowel movement every day, and some have more than one a
, day. There is a considerable variation in bowel movement patterns. However, any
abrupt and very much out of the ordinary change in the normal pattern of bowel
movement should be taken a note of.
Constipation is the difficult or infrequent evacuation of faeces. The urge to defecate
is normally triggered by the presence of faeces in the rectum and this in turn is the
result of the intake of food into the stomach. Habitual disregard of the urge to
empty the bowels reduces intestinal motion and leads to constipation. Cancer of the 57
colon oftcn produces changes in bowel habit5 that persist longcr than normal -
 Environmental Sanitation constipation or diarrhoea, or even both alternating, hence any prolonged problems
, and Safety need to be investigated. Evacuating bowels if done at regular times each day
becomes a habit and one's body system begins to respond accordingly. These
patterns are also instilled at a young age.
Cleaning one's self well after bowel movement is very essential. water is the best
medium. Girls should be taught to clean their anus from the back with the
movement away from the vagina. This prevents bacterial infection of the vagina.

Check Your Progress Exercise 3

1) List any four harmful effects of smoking.

..................................................................................................................
2) Match the following :
a) Good habits 1) Constipation
b) Over-eating 2) Sound knowledge and practice
c) Less oxygen in blood 3) Habit-forming
d) Nicotine 4) Drop in skin temperature
e) Poor bowel movement 5 ) Smoking

Abuse is a wrong use of anything. Substance abuse refers to the use or misuse of
any substance for wrong and harmful purposes. Alcohol is one such substance
which is abused. There are many other substances, classified as drugs, which are
medicines or go into the making of medicines which are indispensible in medical
and surgical practice. They are prescribed by doctors, and used strictly within the
limits of such prescriptions, do a lot of good. However, intentional or unintentional

unintentionally due to carelessness or ignorance. Some are induced by people i

around you or by those who would like to create a lucrative market for such II
substances, because once you are addicted to any of these substances, you become a
helpless compulsive buyer. In some cases, easy availability of a drug across the
1
counter makes it possible for a patient to go beyond the doctor's instructions and I
1

their implementation are very necessary, and most countries have them.

6.6.1 Alcohol
Alcohol is a depressant and an anesthetic. It affects the brain and the nervous
system. The overall effects of alcohol on the body and on behaviour vary a great
deal depending on many factors, significant among them being the amount you
consume and percentage of alcohol in the blood as it reaches the brain. As this
percentage increases, the functioning of the brain and the central nervous system is
increasingly affected. Since alcohol gets gradually metabolised and eliminated from
the blood, the process reverses itself. At a concentration of 0.03 per cent alcohol in
the blood, no effects are visible. This is the amount' that will find its way into the
blood stream if you take 1.5 oz. of whisky or two small glasses of table wine, or
two bottles of beer, and it will take 2 hours for this amount of alcohol to get
metabolised and leavc thc body completely. If you take twice this numher of drinks
you will have twice the concentration of alcohol in the blood stream i.e., 0.06 per Personal Hygiene
cent. This will give you a feeling of warmth and relaxation. At a concentration of
0.1 per cent alcohol in the blood stream, which means one part of every thousand
parts of blood is pure alcohol, the person is legally drunk. At this level the motor
areas of the brain are affected and there is a noticeable lack of coordination in
standing or walking. If the percentage goes to 0.15 per cent, the mental faculties are
impaired and you can see physical signs of intoxication. A concentration of 0.4 per
cent can cause coma. At levels 0.5 to 0.7 per cent there may be paralysis of the
brain centres that control the functioning of the lungs and heart. This can be fatal.
Alcohol is highly and progressively addictive.

What happens to alcohol in the body? It is an energy producing food like sugar
but its nutrient value is negligible. Unlike most foods it is quickly absorbed into the
blood stream through the stomach and small intestines because it does not need to
be digested. It is then carried to the liver where most of it is converted into heat and
energy. The remainder is carried by the blood stream to the heart and pumped to the
lungs. Some is expelled in the breath, some eventually reaches the sweat and urine
and gets eliminated that way. From the lungs the alcohol is circulated to brain.
People who use good judgement when drinking rarely get drunk.

Habitual drinking of straight whisky irritates the lining membranes of the

mouth and throat. It also causes thickening of the vocal cord tissue resulting
in a hoarse voice. It aggravates stomach ulcers, if there is any long term
chronic misuse of alcohol it leads to more rapid ageing of the brain. Heavy
drinkers often suffer from malnutrition and are more susceptible to viral or
bacterial infections. In general, their immunity to infections is lowered. Heavy
drinkers also run a higher risk of hemorrhagic stroke. Although alcohol
lowers inhibitions and increases sexual appetite, it reduces the ability to

People suffering from dise?ses like peptic ulcers,kidney and liver infections and
epilepsy, should never drink any alcoholic beverages without doctor's permission.

In many parts of the world, from time immemorial, alcoholic beverages have been
used for medicinal purposes. Doctors in certain cases do recommend a particualr
alcoholic beverage as a tranquilizer, as a sleep-inducer or as an appetite stimulant.

6.6.2 Drug Abuse

Like alcohol, drug abuse is also reaching alarming proportions specially in
metropolitan towns and college campuses, and like alcohol drugs also wreck lives.
There are many such useful but potentially dangerous drugs available in the market.
When used legitimately and sensibly they relieve pain, tension, anxiety, and induce
relaxation and sleep, but in poisonous dosages, can do great harm to the mind and
body. They are extremely habit-forming. Mildest examples of these in our daily
lives are caffeine in coffee, tea and cocacola, alcohol, and nicotine in cigarettes.
Sleeping pills and other tranquilizers prescribed by doctors fall in this class. Some
of these are part of cough syrups and other medicines; for example, injections that
are given for relieving pain. This is what makes their illegal use difficult to control
-the legal and the illegal uses have such close connections. The drugs that are
generally misused fall into six categories: stimulants, depressants and narcotic
preparations, all of which can have legitimate medical usages; hallucinogens,
cannabinoids such as.marihuana; and inhalants such as aerosal sprays, glues, and
Environmental Sanitation Major drug classifications are given below :
and Safety
Major drug classifications

TYpe Examples
Stimulants Amphetamines
Cocaine derivatives
Depressants Valium
Calmpose
Narcotics Morphine
(Opium derivatives) Codeine
Heroin
Hallucinogens LSD
Mescaline
Marihuana Marihuana
(Cannabis derivatives) Hashish
Inhalants Gasoline
Glue

Indiscriminate use of drugs leads to three kinds of dependency or addiction :

a) Physical addiction : Unpleasant symptoms like nausea, headache or cold
sweats, when the drug is not available to the addict.
b) Psychological addiction :This is a stage when the addict believes he cannot
cope without the drug.
c) Functional addiction is when the user becomes dependent on the drug for
alleviating a physical problem or condition, for example use of decongestant
nasal drops.
Among the drugs that doctors prescribe for patients there are some that have a
tremendous potential for abuse. These are stimulants such as ampetamines,
depressants such as sleeping pills, and narcotic pain killers such as morphine and
codeine; when taken outside the context of the doctor's prescription, they become
harmful drugs.
b

Drugs commonly abused :

Amphetamines :These are stimulants very commonly used by students cramming
for examinations, housewives trying to get through an exhausting day without
collapsing, and tired businessmen needing to be alert for a morning meeting.
Amphetamine abusers quickly develop a tolerance for the drug and have to keep on
increasing the dosages. They also develop psychological dependence very quickly.
Cocaine is a powerful stimulant for the central nervous system. It is either sniffed
or taken intravenously. Physical dependence on cocaine is rare. Psychological
dependence is much more common. It gives you a feeling of euphoria but when the
dose wears off, deep depression may set in. The use of cocaine as a legal
anaesthetic need not lead to addiction. It is generally used in surgeries of the mouth,
throat and eyes. In extreme cases abusers may have hallucinations and feelings of
paranoia and depression. They may imagine that insects are crawling all over their
skin, and may have chest pains.
Barbiturates :These are depressants, and are prescribed legitimately to overcome
insomnia, reduce high blood pressure, remove anxiety, treat mental disorders, and
sedate patients before a surgery. They are also used to bring epileptic and other
convulsions under control. Phenobarbital, pentobarbital, and sodium pentothal, are
commonly used barbiturates in hospitals. Pentothal is used as an anaesthetic by
dentists, Abusers generally begin by using sleeping pills, they go on to its use for
10 relieving tension and anxiety. All this starts very innocuously at home but gradually
 Personal Hygiene
grows into a drug dependency when the abuser begins to obtain the drug through
illicit channels, and ends up spending most of the time in bed. Barbiturate abuse is
considered to be far more dangerous than narcotic abuse. Chronic abuse leads to
pgychological as well as physical dependence.

Tranquilizers are also depressants used legitimately to treat emotional tension and
as muscle relaxants. They are the most commonly abused dmgs because they
produce hoth psychological and physical dependence. Valium and Calmpose are
two of the commonly available tranquilizers in our market but to be sold only
against doctors prescription. Combining tranquilizers with alcohol is highly

Opium: This is a narcotic obtained from poppy. It is either eaten or smoked. It has
been used in many cultures since prehistoric timcs as an addictive and also as a
medicine. Many compounds can be derivcd from opium, but the two most
important are morphine and codeine. The non narcotic normal seed of opium is
Khas-Khas which is a common spice and was grown freely by farmers in our
country till it was discovered that most of the poppy farming was getting diverted
to the production of opium since that was much more lucrative. As a result,
Government has brought all poppy farming under its strict control and close

Morphine is the chemical substance in opium that is responsible for its analgesic
and sedative properties. On the illicit drug market it appears as a white powder. It
can relieve any kind of pain. It also relievcs fear and anxiety that go with such pain.
It brings about drowsiness, euphoria, impairment of mental and physical
performace, and also nausea, vomiting and sweating. In high doses it leads to
respiratory depression, sometimes severe enough to cause coma and death.

Codeine another derivative of opium is a mild pain reliever. It is milder than

morphine and is an ingredient of some popular cough syrups. Next time look at the
label of the cough syrup you buy. It does not necessarily lead to dependence.

Heroin : It is several times as powerful as morphine. Heroin abusers rapidly

develop tolerance to the drug. It leads to both psychological and physical
dependence, the former being more difficult to break. It is either sniffed or injccted
under the skin or directly into the vein.

LSD (Lysergic Acid Diethylamide) is a hallucinogen. 11s user experiences

.hallucinations, illusions, and distorted perceptions. It is a colourless, tasteles and
odourless compound of immense potency. It can be incorporated illegally into
sugar cubes, candy, biscuits, on the surface of beads, into sweets and even in the
gum of stamps and envelopes. Fortunately, abuse of LSD is difficult because the
drug produces such a powerful effect that daily ingestion is out of question. Its use
therefore does not lead to dependence. LSD induced hallucinations can often lead to
tragedies. Convinced that they could fly some users have walked out of high
windows to their deaths; others have walked in front of trains or cars. No one can
predict the kind of hallucinations LSD will produce.

Marihunna or marijuana is a smoking preparation made from the Indian hemp

plant (Cannabis sativa). Some 300 million people around the world obtain drug
preparations of one kind or the other from the plant. The male plant produces the
fibre for hemp while the drug is obtained almost exclusively from the female
plants. In India it is available in cakes called 'charas' and in the Middle East it is
available as a brown powder called 'hashish'. Cannabis cultivation is a major
underground business in the U.S.A. There is an enormous amount of illegal traffic
the world over in this drug. It is classed as a hallucinogen but much less potent than
true hallucinogen. It is not a narcotic, and it resembles both stimulants and
depresants in some of its effects. Its use does not lead to physical dependence, nor
Environmental Sanitation does the user develop tolerance. Users do acquire a slight to L-----.-.-
and Safety psychological dependence, though perhaps less than regular users of alcohol and
tobacco.

Inl~nlnnts: These include solvcnts used in cleaning compounds, acrosol sprays,

fuels and glucs. Abuscrs of these substances snifl'or inhale lhc fumes for
recrcational and mind-altering purposes. These compounds were ncver meant lor
human consumption but they have an appeal for persons who cannot afford or
obtain the other kinds of drugs. Striktly speaking tobacco, cocaine and marihuana
could be considered inhalants hut the term more commonly refers to solvents, .
aerosols and anaesthetics. Young teenagers, mostly boys are the main inhalant
abusers particularly those working in garages and workshops where these
compounds are used -gasoline, transmission fluids, paint thinner, airplane
cement, insecticides, spray paint5 etc. The fumes of these chemicals enter the blood
stream quickly. They are then dislributed to the brain and liver. Entering the central
nervous system, the fumes depress such body functions as respiration and heart-

I
beat. They can produce illusions, hallucinations and mental disturbances. Prolongell
abuse can lead to nausea, muscular weakness, fatigue and weight loss, and also
damage to kidney, liver, bone marrow and the brain.They can produce physical and
psycholoeical dependence.

Check Your Pn~gressExercise 4

I) Indicate whether the following statementi arc true (T) or false(F). Correct the
false sta tcments.
a) Self-medication can lead lo addiction.
.....................................................................................................................
b) Alcohol can lead to impaired muscular coordination.

c) Alcohol is a good source ol energy.

d) I t is dangerous lo takc tranquilizers withol~ta doctor's prescription.

.....................................................................................................................
3 ) . Match the following :
a) Stimulants 1) Valium
b) Depressants 2) Morphine
c) Hallucinogens 3) Amphetamines
d) Narcotics 4) LSD.
 Personal Hygiene
6.7 CLOTHES AND FOOTWEAR
Clothes and footwear occupy a very important place in our lives. Some devote
more time, attention and money to these than to food, health or education. It is not
in the scope of this section to go into an exhaustive discussion of either of these
important accessories of our lives. We will talk about them strictly from the view
point of health and comfort of the body.

The main objectives of wearing clothes are: (a) to protect the body against wind,
cold, heat, rain and snow; (b) to maintain the body temperature; and (c) to cover the
body and enhance one's appearance.

The materials used to make clothes are derived from both animal as well as
vegetable sources. Wool, fur, leather, feathers and silk are derived from animal, and
cotton, linen, artificial silk, jute and rubber are derived from the vegetable
kingdom. Today, the materials most commonly used for making clothes are wool,
cotton, linen, silk, artificial silk and leather. Synthetic yarns are a comparatively
recent introduction to clothing. It is important lo understand the nature and qualities
of the different fabrics u e d to make clothing in order to make an intelligent choice
from the point of view of utility, comfort, maintenance as well as expenditure. Out
of the three functions of clothing, while a lot of attention is given to covering the
body and enhancing its appearance, the other two objectives i.e., protection from
the elements and maintenance of body temperature, get relegated to the
background. This is so mostly because of ignorance rather than design. Although
this is not the place to go into details of different yarns and material, a very brief
discussion would be of help to make the point and hopefully to excile you1
curiosity to find out more about it.

All of us know that wool keeps you warm because it is a bad conductor of heat. It is
a bad conductor of heat because of the structure of the fibre and not because it is *'I
thick or fluffy.You may have seen people at the height of winter carrying a baby all
wrapped up in a turkish bath towel. Because the towel is thick and fluffy they
assume it is keeping their baby warm while the poor creature must be freezing
inside the cotton wrap. These towels are cotton, and cotton, no matter how thick, is
a good conductor of heat. This is why, while woollen garments are required when it
is cold outside, cottons are the choice for the heat of the summer when you want
your body to shed as much heat as possible, and also want to get as much air in as
possible to be able to loose heat. Cotton fabric ventilates well. It allows air to pass
through. Silk is a poor conductor of heat and does not ventilate as well as cotton,
hence silk clothing is best suited for cold climates.

Even silk sarees are uncomfortable during summer. Next time you are in a train in
summer, look around yourself and see how many people travel in silk shirts, kurtas,
and salwar-kameezes and that too long sleeved ones and then complain of heat, as
well as look uncomfortable and wet with perspiration, while you sit there, perhaps
looking, a bit rumpled, but comfortable and cool in cotton clothes. Synthetic fibres
are also poor conductors of heat and do not ventilate well, hence are not
comfortable in hot climate. If comfort is your priority you should dress keeping the
weather in mind. A cotton saree on a rainy day would be a disaster.

Take the case of small children. They should be dressed basically for comfort and
ease of movement, and not for show. In the summer loose fitting cotton clothes
with the least amount of accessories like frills or laces and ribom around the neck
and arms is required to keep them comfortable and happy. Instead you find the poor
Environmentai Sanltadon dears dressed up in nylons, silks and satins with stiff laces, frills and ribbons
and Safety drowning their faces and constricting their arms in the heat of the summer. Instead
of leaving them barefeet or with open sandals without socks in the summer, we put
them in knee-socks and laced shoes. The emphasis is on the least important
function of clothing at the cost of that which is more important from the
physiological and health point of view. A little understanding of the nature of
different fabrics will help us to combine protection, comfort and beauty in selecting
our clothing. Clothes should also be loose fitting and comfortable. They should
allow you to breathe properly, move about comfortably and do your work with ease
and in safety.

A little bit about cleanliness in clothing. We do not need to emphasise the

importance of clean clothes but we would like to emphasise that clean and fresh
underclothes are of the utmost importance -much more s o than clean outer
clothes because they are close Lo your skin and can cause bad odour and even
infection. It is very important to change underwears like underpants, vests,
brasseries and petticoats every day throughout the year. In the summer if you
perspire a lot you might need to change twice a day: It is much less unhygienic to
wear a used shirt, kurta or saree than i t is to wear an unwashed underwear after a
balh. Arrangements should be made to wash underwears daily so that you can
always have a clean one -even though unironed -available every day if you
have a limited supply. Get your children into the habit of clean underwear right
from the beginning. It does become a habit if you instill it right from childhood.

It is a good practice to get into clean and loose garments for sleeping at night.
Long-sleeved and long-legged terry-cotton, flannel or silk night clothes are
acceptable for the cold climate but for the summer short-sleeved and short-legged
cotton ones are preferred, particularly for children. Night garments should be loose
enough to allow free movement of the body.

Colours also have an impact on how you feel in your clothes. Dark colours make
you feel warm and light colours like white make you feel cool. There is an
enormous amount to educate yourselves about as regards clothing and we do hope
you can find ways and means of doing so.
I
6.7.2 Footwear
The entire weight and balance of our body rests on our two feet and yet very few of
us give enough attention to health and care of our feet until we are confronted wilh
a problem. Next time you are out on a street, look at people's feet and decide for
yourself what percentage of us seem to pay due attention to our feet and footwear.
Although in most cases our inability to have proper footwear is due to inadequate
finances, it is not always so. We are guided more by the dictates of style and
fashion than of comfort, ease and utility, even at the cost of harming our feet
irrepairably. The consequences to the rest of the body, in many cases, are serious.
Quite often we are not even aware that the cause of some of our ailments like back
aches, pain in the calf muscles, aching feet, poor posture etc., lies in improper
footwear. To add to our own disinterest and ignorance about what kind of footwear
is good for our feet, the indiscriminate proliferation of footwear cottage industry in
our country, which unfortunately seems to have no understanding whatsoever of
human anatomy and physiology, and of the basic attributes of proper foot wear,
particularly for young children, has compounded the problem. A shoe should fit
well. It should be moderately broad across the instep, have a straight inner border,
and a moderately low heel. To fit properly, shoes should extend 112 to 314 inch
beyond the longest toe.
54
 . Personal Hygiene
Any heel two inches or higher will force the full weight of the body onto the
smaller bones in the front of the foot and push the toes into the tip of the shoes
where they get squeezed in. This hurts the arch of the foot, cause calluses on the
sole of the foot, and can lead to various bone deformities. If you have to wear high
heels, do so only for short periods of time - kick them off whenever you can and
rest your feet. Wearing very high heels constantly also upsets the body balance.

Shoes should be bought near the end of the day to get a more realistic and
comfortable fit because by the end of the day the feet broaden from standing and

Sandals are more popular in warm climates because they are partly open and keep
the feet cooler than shoes. Sandals with a back strap support are easier on the feet
for walking. Chappals are the most common footwear in our country. Both
chappals and sandals should be such that they hold your feet well and securely
while you lift your feet in walking. They should not become something that you
have to lift and carry with your feet and toes in the process of walking. It is
unfortunately so most o'f the time or else you wouldn't hear the clap-clap and
dragging of sa%ndalsand chappals on the floor. Make sure that the construction,
fitting and the weight of the footwear is not a drag on your feet instead of a
support. Footwear should be so light in weight that your feet do not feel the weight
of lifting them while walking.

If you have to walk for distances, the best is footwear with only 114 or 1/2 inch

Particular care should be taken about children's footwears. Their shoes should be
broad in the front, with only a 114 inch heel and with arrangements to buckle or tie
the shoe to the feet. They should be very light in weight. Narrow toes and high
heels should be totally prohibited for young growing children. They should also not
wear chappals or sandals with no tie-up support. Open sandals with buckles are
good for them in the summer.

Some of the problems of the feet created by ill-fitting footwear are :

Calluses and corns :These are formed on the soles of the feet because of
continued pressure and friction in a particular area due to ill-fitting footwear. They
cause a lot of pain and it is best to consult a doctor to find relief.

Bunions :This is a deformation at the base of the big toe towards the instep. The
joint becomes swollen and painful, usually due to ill-fitting shoes. They frequently
accompany flat feet. You can relieve the pain by hot fomentation. Foot exercises
advised by a doctor and correct footwear help relieve the problem. At times surgery
has to be resorted to. Bunions cause problems in walking as well as in posture.

Blisters : Commonly appear on the feet because of friction of a shoe or socks that
do not fit properly. It is best to protect them from further friction by using a band-
aid. Blisters are very common at the back of the upper part of the heels in case of
improperly c~nstructedNagras - the Punjabi style of flat shoes that are worn with

Hammer Toe :This is a clawlike deformity usually caused by cramping toes into
very narrow tipped shoes. It can be corrected by surgery-

t
 1
Environmental Sanitation Check Your Progress Exercise 5
and Safety

Match the following :

a) Clothes 1) Summer
b) Cotton 2) Comfort
c) Silk 3) Flat feet
d) High heels 4) Winter
e) Bunions 5) Body balance

6.8 SAFE AND RESPONSIBLE SEX

The s e x u ~act
l between the male and the female of the specics is naturc's way o f
procreation of the species. The natural sexual act takes place within thc specics. It is

do reproduce lhemselvcs inspite of various difficulties and risks involved in the

process of reproduction, nature has endowed this act wilh a heightened sense of
pleasure and satisfaction, just like it has, thc act of eating and drinking, or else no
one would bother to go through the trouble and tribulations of either eating and
drinking or reproducing.

Nature having made sure that members of animal species get pleasure out of the
sexual act, has neverthelss endowed man with the ability to think, and thereby, has
put a responsibility on him to exercise this oplion with care and prudence worthy ol'
the status man has achieved in the heirarchy of evolulion.

Members of most other animal species are guided, purely by their natural sexual
instincts, into thc sexual act, irrespective of consideralions like ib consequences,
one's health and ability t? support the progeny, selection of appropriate sexual
partner or the obligation of taking care of the partner and the progeny. By virtue of
their status in evolution, and their ability to acquire information, knowledge and
understanding, human beings are obligated to nature and society to usc their
discretion before engaging in the sexual act. To make sure that men and women
entered t h i ~rcli.tionship shouldering all its related responsibilites, society has
framed the laws of marriage.

It is not within the scope of this section to go into the anatomy and physiology of
reproduction which is nature's objective of the sexual act. We hope you will be in a
position to acquire information in these areas if you have not already done so. We
will only discuss a few problems connected with the sexual act and reproduction
which come within the purview of heallh.

a) Readiness of the body to engage in the sexual act : Since the consequence
of the sexual act is pregnancy, child birth and its related responsibilities, it is
important that the body of the woman be physiologically ready to take the burden
of pregnancy and child birth and that she be emotionally and mentally mature

Keeping in view the physical, mental and emotional growth of men and women, the 1
into this alliance with thought and circumspection. It is our respc)nsibility as
responsible citizens to respect this law and to prevent its breach.
 Personal H ypiene
b) Choosing your partner in marriage : Here again the scope of this section
does not permit an exhaustive discussion of this very important aspect of marriage.
You will have to educate yourself about this through other sources. All that we
would like to mention here is that marriage between close relations (consanguinous
marriages) have very high chances of abnormality in the offspring. Many diseases
and defects of the body systems are carried by genes, which make up an individual
- half the genes coming from the father and the other half coming from the

mother. Many of these genes carry only recessive traits of a disease which get
overshadowed by its absence in the other partner and thereby either remain
recessive or over a few generations eventually get diluted out. If, however, they are
matched by a similar recessive gene from the other partner, the disease trait
becomes dominant and manifests itself in the progeny. It is therefore very important
for the health of your progeny and lineage to avoid marriages with close blood

c) Birth Control : Even though nature intended the sexual act for reproducing
one's self, if every sexual act ended up in the birth of a progeny, nature itself would
end up in chaos. There are, therefore, to some extent, checks and balances within
nature to prevent this -hormonal changes that the female body undergoes
immediately after conception, that prevent further conception till not only after the
birth of the baby but till a few months after that. Beyond this, it is in yoar hands to
make sure that we provide enough gap between our progeny to enable the mother to
recuperate totally from one pregnancy and child birth, as well as to be able to take
proper care of the baby tilt the baby is able to fend for himself within the protection
of the home and family. It is also left to us to decide how many children we can
afford to have. It is however obvious that in our country we have by and large given
no thought to this, hence the population is what it is today and its related
consequences which are all around us to see and experience - crowding of cities
and villages, not enough food, water, shelter to meet every one's needs, not enough
facilities for medical care, education, even to be able to earn a living.
Thanks to the advancement of science, many methods are now available for us to
practice safe sex and keep a control on births. There are the oral contraceptives, the
intrauterine devices, the vaginal sponge that acts as a sperm barrier and also
contains a spermicide, the diaphragms and cervical caps, the condoms, and of
course sterilization. Then there is the rhythm method and the coitus intemptus
technique and douching. You will need to find out from your doctor which of these
is available and suitable for you.

d) Sexually transmitted diseases : The name of the Roman goddess of love,

Venus, is preserved in the term venereal diseases because they are transmitted by
sexual contact. Today, however, we use a broader phrase, sexually transmitted
disease (STD) to refer to both venereal diseases as well as other diseases that get
transmitted through sexual activity. Among these is the a'cquired immuno
deficiency syndrome or AIDS which has been identified only recently.
Except for pelvic inflammatory disease (PID) which is a serious complication
among women, STDs affect both men and women. Chlamydia, a bacterial
infection, is the most prevalent. It spreads because it has no obvious symptoms, and
victims live for years without realising they have it. It can cause sterility in men as
well as women. It is imporlant that women undergo tests of chlamydia at least
once a year. It also infects babies of infected mothers at birth. It can also be fatal for
the mother.
The second most common STD that has afflicted mankind for centuries is
Gonorrhoea caused by bacteria. Fortunately, cures are available today.
Trichomoniasis, a type of leukorrhoea is another infection that causes an irritating
itching condition in women. It is caused by a parasite that you can catch also
through douche syringes,.towels, toilet seats, on beaches and around swimming
pools. It means it can spread without sexual cantact as well. 67
Environmental Sanitation
and Safety
Venereal warts even though painless, can be serious and require medical attention.
If left untreated, they can increase the risk of penile cancer in men and cervical
1
cancer in women. Syphilis has been mankind's main health scourge. Today it is
largely under control but i t can still be fatal. Syphilis affects men three times as
often as women. Approximately half the male victims are homosexuals. It is caused
by bacteria.

Check Your Progress Exercise 6

Match the following:
1) Man a) Sexual transmission
2) Animals b) Instinctive sex
3) Consanguinous marriage c) Hormonal changes
4) Birth control d) Abnormality in offspring
5) AIDS e) Responsible sex

6.9 LET US SUM UP

In this unit you have learnt about :

a) The signil'icance of personal i.e., body, cleanliness in good health.
b) The role that rest, sleep and exercise play in promoting a healthy body and
mind.
c) The role of habit formation in our daily lives.
d) The dangers of misusing substances, many of which, within legitimate use,
perform certain beneficial functions in our body.
e) The importance of proper clothing and footwear in relation to optimum
comfort and functionality.
f) Man's responsibility towards his fellow beings in relation to sex.

6.10 GLOSSARY

Bactericidal Something that kills bacteria

Catarrhal Inflammation of the membranes of the nose or air
passages
Downy Soft
Enhance To increase
I
Germicidal Something that kills germs
Innocuous Harmless
Insidious Treacherous
Manicuring Care of hands, specially nails
Moisturizer A thing that keeps something moist
Paroxysms A sudden violent action or emotion, a fit
i
Pre-empt To prevent before an event happens
i1
Prophylaxis Art of guarding against or preventing disease
Sedentary Not physically active ii
 Personal Hygiene
6.11 ANSWERS TO CHECK YOUR PROGRESS
EXERCISES

Check Your Progress Exercise 1

1) a-T, b-T, c-F, d-T, e-T, f-F, g-F

2) Any four from the following :

Bacterial infection
Fungal infection
Allergy
Tight ponytail, 'juda' or plat
i
Serious illness
Pregnancy and delivery
Menopause
3) a-2, b- 1, c-4 d-3, e-5, f-6

Check Your Progress Exercise 2

Check Your Progress Exercise 3

1) Any four of the following :
Lung cancer
Carbon-monoxide in the blood
Impaired digestion
Cough and wheezing
Emphysema-bronchitis
Heart ailments
Buerger's disease
2) a-2, b-3, c-5, d-4, e-1.

Check Your Progress Exercise 4

1) a-T, b-T, c-T, d-T
2) a) Physical addiction - unpleasant physical symptoms in an addict when the
drug is not available to himlher.
b) Psychological addiction -The belief on the part of the addict that he cannot
cope without the drug.
c) Functional addiction -Total dependence of the addict on the drug to
alleviate a physical problem
J
3) a-3, b-1, c-4, d-2

Check Your Progress Exercise 5

a-2, b-1, c-4, d-5, e-3.

Check Your Progress Exercise 6

1-e, 2-b, 3-d, 4-c, 5-a.