Supporting a sustainable health and social care, and childcare Cefnogi system iechyd a gofal cymdeithasol, a gofal plant gynaliadwy
Holistic health Iechyd holistaidd

In 2013 the World Health Organisation (WHO) argued that in order to support the health and well-being of individuals, health services needed to adopt a holistic approach.

Their research found that:

• Patients with type 2 diabetes are twice as likely to experience depression as individuals without the disease, and those patients with diabetes who are depressed have greater difficulty with self-care.
• Patients with a mental illness are twice as likely to smoke cigarettes as other individuals, and mental illness in patients with lung disease mental illness is linked to poorer outcomes.
• Up to 50% of cancer patients suffer from a mental illness, especially depression and anxiety, and treating symptoms of depression in cancer patients may improve survival time.
• Depressed individuals have double the normal risk of having a heart attack, depression increases the risk of death in patients with cardiac disease. Treating the symptoms of depression after a heart attack has been shown to lower both the number of individuals being re-admitted to hospital and the number of deaths.

Following a review of Health and Social Care services it was recommended that Wales should organise services around the individual and their families as close to home as possible and should be preventative and easy to access.

The UK government’s Five Ways to Well-being list the following as an important holistic approach;

• connecting
• getting active
• taking notice or mindfulness
• continuous learning
• giving to others.

Yn 2013 dadleuodd Sefydliad Iechyd y Byd fod angen i wasanaethau iechyd fabwysiadu dull holistaidd er mwyn cefnogi iechyd a llesiant unigolion.

Daeth y gwaith ymchwil i’r casgliadau canlynol:

• Mae cleifion â diabetes math 2 ddwywaith yn fwy tebygol o ddioddef o iselder nag unigolion heb y clefyd, ac mae’r cleifion hynny â diabetes sy'n dioddef o iselder yn ei chael hi'n fwy anodd gofalu am eu hunain.
• Mae cleifion â salwch meddwl ddwywaith yn fwy tebygol o ysmygu sigaréts nag unigolion eraill, ac mae salwch meddwl ymhlith cleifion â chlefyd yr ysgyfaint yn gysylltiedig â chanlyniadau gwaeth.
• Mae hyd at 50% o gleifion canser yn dioddef o salwch meddwl, yn enwedig iselder a gorbryder, a gall trin symptomau iselder mewn cleifion canser wella amseroedd goroesi.
• Mae'r risg bydd unigolion sy'n dioddef o iselder yn cael trawiad ar y galon ddwywaith yn fwy na'r risg arferol, mae iselder yn cynyddu'r risg o farwolaeth ymhlith cleifion â chlefyd y galon. Dangoswyd bod trin symptomau iselder ar ôl trawiad ar y galon yn lleihau nifer yr unigolion sy'n cael eu haildderbyn i'r ysbyty ac yn lleihau nifer y marwolaethau.

Yn dilyn adolygiad o wasanaethau Iechyd a Gofal Cymdeithasol, un o’r argymhellion oedd y dylai Cymru drefnu gwasanaethau o amgylch yr unigolyn a'i deulu mor agos i'r cartref â phosibl a dylai gwasanaethau fod yn ataliol ac yn hygyrch.

Mae Pum Ffordd at Lesiant llywodraeth y Deyrnas Unedig yn rhestru'r canlynol fel dull holistaidd pwysig;

• cysylltu
• bod yn fywiog
• bod yn sylwgar
• dysgu parhaus
• rhoi i eraill.

Connecting with family, friends and individuals in the local community can help individuals feel that they have a support network.

Without these connections, individuals can feel isolated and lonely. Research has found that loneliness and lack of social connections can have the following effects on an individual’s physical and mental health.

Loneliness and physical health:

• increases the likelihood of death by 26% (Holt-Lunstad, 2015)
• has the same effect on health as smoking fifteen cigarettes a day (Holt-Lunstad, 2010)
• is associated with an increased risk of developing coronary heart disease and stroke (Valtorta et al, 2016)
• increases the risk of high blood pressure (Hawkley et al, 2010)
• a higher risk of the onset of disability (Lund et al, 2010).

Loneliness and mental health:

• puts individuals at greater risk of a decline in their mental abilities (James et al, 2011)
• a 64% increased chance of developing clinical dementia (Holwerda et al, 2012)
• makes an individual more prone to depression (Cacioppo et al, 2006) (Green et al, 1992)
• brings a higher risk of suicide in older age (O’Connell et al, 2004).

Source: Campaign to end loneliness

Gall cysylltu gyda theulu, ffrindiau ac unigolion yn y gymuned leol helpu unigolion i deimlo fod ganddyn nhw rwydwaith cymorth.

Heb y cysylltiadau hyn, gall unigolion deimlo’n ynysig ac yn unig. Mae ymchwil wedi dangos bod unigrwydd a diffyg cysylltiadau cymdeithasol yn gallu cael yr effeithiau canlynol ar iechyd meddwl a chorfforol unigolyn.

Unigrwydd ac iechyd corfforol:

• 26% yn fwy tebygol o farw (Holt-Lunstad, 2015)
• yn cael yr un effaith ar iechyd ag ysmygu pymtheg sigarét y dydd (Holt-Lunstad, 2010)
• yn gysylltiedig â mwy o risg o ddatblygu clefyd coronaidd y galon a strôc (Valtorta et al, 2016)
• yn cynyddu'r risg o bwysedd gwaed uchel (Hawkley et al, 2010)
• mwy o risg o ddatblygu anabledd (Lund et al, 2010).

Unigrwydd ac iechyd meddwl:

• mae galluoedd meddyliol unigolion yn fwy tebygol o ddirywio (James et al, 2011)
• 64% yn fwy tebygol o ddatblygu dementia clinigol (Holwerda et al, 2012)
• mae unigolyn yn fwy tebygol o ddioddef o iselder (Cacioppo et al, 2006) (Green et al, 1992)
• mae mwy o risg o hunanladdiad wrth fynd yn hŷn (O’Connell et al, 2004).

Ffynhonnell: Ymgyrch i atal unigrwydd

In order to look after physical health, individuals need to be active.

Exercise has been shown to lower the risk of many conditions such as obesity, type 2 diabetes, heart disease and some cancers.

Exercise can also improve mental health and well-being.

The Mental Health Foundation defines physical activity in the following way:

1. Daily physical activity – this can be recreational such as walking or riding a bike, or occupational such as cleaning the house or doing the shopping.
2. Exercise – this includes activities that are undertaken to specifically improve health or strength such as running and weight-lifting.
3. Play – this is an unstructured activity that is done simply for fun.
4. Sport – these structured and competitive activities can be done as part of a group or alone such as football or swimming.

Physical activity can increase mental alertness, energy and positive mood and if done regularly can increase self-esteem and reduce anxiety and depression.

Further reading https://www.mentalhealth.org.uk/publications/how-to-using-exercise

Er mwyn edrych ar ôl eu hiechyd corfforol, mae angen i unigolion fod yn fywiog.

Dangoswyd bod ymarfer corff yn lleihau'r risg o sawl cyflwr fel gordewdra, diabetes math 2, clefyd y galon a rhai mathau o ganser.

Gall ymarfer corff hefyd wella iechyd meddwl a llesiant.

Mae'r Sefydliad Iechyd Meddwl yn rhoi’r diffiniad canlynol o weithgarwch corfforol:

1. Gweithgarwch corfforol dyddiol – gall hyn fod yn weithgarwch hamdden fel cerdded neu reidio beic, neu weithgarwch galwedigaethol fel glanhau'r tŷ neu siopa.
2. Ymarfer corff – mae hyn yn cynnwys gweithgareddau sy'n cael eu gwneud yn benodol er mwyn gwella iechyd neu gryfder fel rhedeg a chodi pwysau.
3. Chwarae – gweithgarwch heb ei strwythuro sy'n cael ei wneud am hwyl yn unig.
4. Chwaraeon – gweithgareddau wedi'u strwythuro a chystadleuol sy'n gallu cael eu cyflawni fel rhan o grŵp neu ar eich pen eich hun fel pêl-droed neu nofio.

Gall gweithgarwch corfforol wella bywiogrwydd meddyliol, egni a chodi hwyliau ac os byddan nhw'n cael eu gwneud yn rheolaidd maen nhw'n gallu gwella hunanbarch a lleihau gorbryder ac iselder.

Darllen pellach https://www.mentalhealth.org.uk/publications/how-to-using-exercise

Mindfulness is a way of paying attention to the present moment, using techniques like meditation, breathing and yoga. It helps individuals become more aware of their thoughts and feelings so that, instead of being overwhelmed by them, they are better able to manage them.

Research results show that mindfulness has a positive effect on several aspects of an individual’s health, including the mind, the brain, the body, and behaviour, as well as an individual’s relationships with others.

Mindfulness has been shown to help with a number of mental health conditions, including stress, anxiety, depression, addictive behaviours such as alcohol or substance misuse and gambling, and physical problems like high blood pressure, heart disease and chronic pain.

With good mental health, the Mental Health Foundation states that individuals can:

• make the most of their potential
• cope with life
• play a full part in the family, workplace, community and among friends.

Further reading https://www.mentalhealth.org.uk/publications/how-look-after-your-mental-health-using-mindfulness

Ymwybyddiaeth ofalgar yw ffordd o dalu sylw i'r presennol, gan ddefnyddio technegau fel myfyrdod, anadlu ac ioga. Mae'n helpu unigolion i ddod yn fwy ymwybodol o'u meddyliau a'u teimladau felly yn hytrach na chael eu llethu ganddyn nhw, maen nhw'n gallu eu rheoli'n well.

Mae ymchwil yn dangos bod ymwybyddiaeth ofalgar yn cael effaith gadarnhaol ar sawl agwedd ar iechyd unigolyn, gan gynnwys y meddwl, yr ymennydd, y corff, ac ymddygiad, yn ogystal â pherthynas unigolyn gydag eraill.

Dangoswyd bod ymwybyddiaeth ofalgar yn helpu gyda nifer o gyflyrau iechyd meddwl, gan gynnwys straen, gorbryder, iselder, ymddygiad caethiwus fel camddefnyddio alcohol neu sylweddau a gamblo, a phroblemau corfforol fel pwysedd gwaed uchel, clefyd y galon a phoen cronig.

Yn ôl y Sefydliad Iechyd Meddwl, mae iechyd meddwl da yn galluogi unigolion i wneud y canlynol:

• gwneud y mwyaf o'u potensial
• ymdopi â bywyd
• chwarae rhan lawn yn y teulu, gweithle, cymuned ac ymhlith ffrindiau.

Darllen pellach https://www.mentalhealth.org.uk/publications/how-look-after-your-mental-health-using-mindfulness

Individuals should take responsibility for their own health, development and well-being.

Understanding where to find the latest lifestyle advice and how to access and make use of screening and preventative services allows individuals to take responsibility for their own health and well-being.

Knowing about healthy living programmes and understanding the benefit of each means individuals are more likely to engage.

Dylai unigolion gymryd cyfrifoldeb dros eu hiechyd, datblygiad a'u llesiant eu hunain.

Mae deall lle gellir dod o hyd i'r cyngor diweddaraf ar ffordd o fyw a sut i gael gafael ar wasanaethau sgrinio ac ataliol a sut i'w defnyddio yn galluogi unigolion i gymryd cyfrifoldeb dros eu hiechyd a'u llesiant eu hunain.

Mae gwybod am raglenni byw'n iach a deall manteision pob un yn golygu bod unigolion yn fwy tebygol o ymwneud â nhw.

The Mental Health Foundation claims that evidence shows that helping others is actually beneficial for an individual’s own mental health and well-being. It can help reduce stress, improve emotional well-being and even benefit physical health.

Helping others encourages individuals to lead a more physically active lifestyle, distracts them from their own problems, allows them to engage in a meaningful activity and improves their self-esteem and competence.

Face-to-face activities such as volunteering at a hospital cafe can help reduce loneliness and isolation.

Helping others in need, especially those who are less fortunate, can provide a real sense of perspective and make individuals realise how lucky they are - helping them to achieve a more positive outlook on the things that may be causing them stress.

Acts of kindness, such as giving up your seat on a train, can increase positive emotions, which will reduce stress and boost the immune system, and in turn can protect against disease.

Studies of older individuals show that those who give support to others live longer than those who don’t.

Yn ôl y Sefydliad Iechyd Meddwl, mae tystiolaeth yn dangos bod helpu eraill yn wirioneddol fanteisiol i iechyd meddwl a llesiant unigolyn. Gall helpu i leihau straen a gwella llesiant emosiynol, a gall hyd yn oed bod yn fanteisiol i iechyd corfforol.

Mae helpu eraill yn annog unigolion i fyw bywydau mwy gweithgar yn gorfforol, yn tynnu eu meddwl oddi wrth eu problemau personol, yn eu galluogi i gymryd rhan mewn gweithgaredd ystyrlon ac yn gwella eu hunanbarch a'u cymhwysedd.

Gall gweithgareddau wyneb yn wyneb fel gwirfoddoli mewn caffi mewn ysbyty helpu i leihau unigrwydd ac arwahanrwydd.

Gall helpu eraill sydd mewn angen, yn enwedig y rhai sy'n llai ffodus, gan roi pethau mewn perspectif a gwneud i unigolion sylweddoli pa mor lwcus ydyn nhw – gan eu helpu i edrych yn fwy cadarnhaol ar y pethau sydd o bosibl yn achosi straen iddyn nhw.

Gall gweithredoedd o garedigrwydd, fel rhoi eich sedd i eraill ar y trên, gynyddu eich emosiynau cadarnhaol, a fydd yn lleihau straen a rhoi hwb i'r system imiwnedd, a gall hyn yn ei dro amddiffyn rhag afiechyd.

Mae astudiaethau o unigolion hŷn yn dangos bod y rhai sy'n rhoi cymorth i eraill yn byw'n hirach na'r rheini nad ydyn nhw'n gwneud hynny.