WBCHSE Science of Well Being cheat sheet

WHO (1948) defines health as a state of complete physical, mental and social well-being, not merely the absence of disease or infirmity.

Well-being is multidimensional: physical, mental/emotional, social, spiritual and often occupational or intellectual dimensions are distinguished.

Hedonic well-being = pleasure, positive affect and life satisfaction; eudaimonic well-being = meaning, purpose and self-realisation (Ryff's model).

Ryff's six eudaimonic dimensions: self-acceptance, positive relations, autonomy, environmental mastery, purpose in life, personal growth.

Subjective well-being (Diener) has three components: frequent positive affect, infrequent negative affect, and high life satisfaction.

Well-being is a continuum, not a binary state; a person can score high on one dimension and low on another simultaneously.

Determinants include genetics, health behaviour, income, social ties, culture and environment; income shows diminishing returns on life satisfaction.

Distinguish well-being (positive functioning) from welfare (material provision) and from absence of illness (a deficit measure).

BMI = weight in kg / (height in m)^2; WHO adult categories: underweight <18.5, normal 18.5-24.9, overweight 25-29.9, obese ≥30.

Waist circumference flags central adiposity: risk rises above 94 cm in men and 80 cm in women (South Asian cut-offs are lower: 90 cm/80 cm).

Resting heart rate for a healthy adult is typically 60-100 beats per minute; lower resting rate generally indicates better cardiovascular fitness.

Blood pressure classification: normal <120/80 mmHg; hypertension stage 1 begins at 130/80 mmHg (ACC/AHA) or 140/90 mmHg (WHO/ISH).

Physical activity guidelines: adults need 150-300 minutes of moderate or 75-150 minutes of vigorous activity weekly, plus muscle strengthening twice weekly.

Sleep duration recommended for adults is 7-9 hours; chronic short sleep (<6 h) is associated with obesity, impaired immunity and mood disorder.

Immunisation, hygiene, safe water and regular screening are primary and secondary prevention measures, distinct from curative treatment.

Sedentary behaviour is an independent risk factor even in people who meet activity guidelines.

Macronutrients: carbohydrates 4 kcal/g, protein 4 kcal/g, fat 9 kcal/g; alcohol supplies about 7 kcal/g.

Balanced diet = adequate energy plus all essential nutrients; fibre intake of about 25-30 g/day supports gut and metabolic health.

Protein requirement for a healthy adult is roughly 0.8 g per kg body weight per day; higher in pregnancy, growth and recovery.

Glycaemic index ranks carbohydrate foods by blood-glucose rise; whole grains, legumes and vegetables have low GI.

Micronutrient deficiency disorders: iron → anaemia; iodine → goitre and cretinism; vitamin A → night blindness; vitamin D → rickets.

Tobacco and excess alcohol are leading modifiable risk factors; no safe threshold for smoking is established.

Hydration: roughly 2-3 litres of fluid daily for adults, adjusted for climate and activity; thirst lags behind deficit.

Food safety rules: wash hands, separate raw and cooked food, cook thoroughly, keep food at safe temperatures, use safe water.

Mental health is not merely absence of disorder: it includes coping capacity, productive functioning and contribution to community.

Stress-vulnerability model: disorder emerges from interaction of biological vulnerability, stress and protective factors.

Common anxiety features include excessive worry, restlessness, muscle tension and avoidance lasting ≥6 months for generalised anxiety disorder.

Depression core features: persistent low mood and/or anhedonia for ≥2 weeks plus sleep, appetite, energy or concentration change.

Warning signs of suicide risk: hopelessness, withdrawal, giving away possessions, direct or indirect talk of dying - requires immediate referral.

Stigma reduces help-seeking; person-first language ('a person with schizophrenia') reduces labelling.

Protective factors: social support, problem-solving skills, regular routine, early intervention and access to care.

Mental-health first aid steps: assess risk, listen non-judgementally, reassure, encourage professional help, encourage self-help.

Lazarus cognitive appraisal model: stress arises from appraisal of a situation as threatening (primary) and of one's resources as inadequate (secondary).

Selye's general adaptation syndrome has three stages: alarm, resistance, exhaustion.

Eustress is positive, motivating stress; distress is prolonged or overwhelming stress with harmful effects.

Fight-or-flight response is mediated by sympathetic activation and adrenaline/cortisol release; chronic activation impairs immunity and memory.

Coping is classified as problem-focused (acting on the stressor) or emotion-focused (regulating the response); both are adaptive in context.

Cognitive reframing, journaling, time management, boundary setting and social support are evidence-based stress reducers.

Relaxation techniques lower sympathetic arousal: slow breathing, progressive muscle relaxation, guided imagery, meditation.

Emotional regulation strategies include labelling the emotion, reappraisal, delaying reaction and seeking perspective.

Digital well-being concerns the balance between online benefit and harm: sleep disruption, attention fragmentation, comparison and cyberbullying.

Blue light and late-night screen use delay melatonin release and impair sleep quality; a screen-free hour before bed is a protective habit.

Social comparison theory (Festinger) explains how upward comparison on social media can lower self-esteem.

Digital hygiene rules: privacy settings, strong unique passwords, two-factor authentication, verifying sources before sharing.

Cyberbullying response: do not retaliate, save evidence, block and report, inform a trusted adult or authority.

Digital divide refers to unequal access to devices, connectivity and digital literacy, affecting participation and opportunity.

Community well-being draws on social capital: trust, reciprocity, networks and civic participation.

Volunteering, local participation and neighbourhood support build belonging and are linked to better mental health.