Promoting health and well-being throughout the life stages Hybu iechyd a llesiant drwy gydol camau bywyd
The influence of life factors, lifestyle choices and life events on growth, health and well-being – Life factors Part 2 Dylanwad ffactorau mewn bywyd, dewisiadau ffordd o fyw a digwyddiadau mewn bywyd ar dwf, iechyd a llesiant – Ffactorau mewn bywyd Rhan 2

A good diet has a variety of benefits, including:

• increased energy
• improved mood
• helps you maintain a healthy weight
• better sleep quality
• clearer skin
• lowers the risk of chronic health conditions, such as heart disease, stroke and cancer.

Hydration

The body uses water in all its cells, organs and tissues. We lose water through breathing, sweating and digestion.

Rehydration replaces the water we lose and has the following important benefits:

• helps stop the mouth from being dry, which can cause bad breath
• promotes good cardiovascular health
• helps regulate body temperature
• lubricates joints and helps muscles work more efficiently
• helps the kidneys clear waste from the blood.

Under the Health and Social Care Act 2008 (Regulated activities) Regulations 2014: Regulation 14 -

The key aspects of this regulation are to make sure that individuals who use health and social care services have adequate nutrition and hydration to sustain life which will have a positive impact upon their growth, health and well-being.

To meet the requirements of this regulation, providers, e.g. care homes, carers providing care at an individual’s home and hospitals, must ensure they give people enough to eat and to meet their nutrition and hydration needs and receive the support they need to do so.

Mae gan ddeiet da amrywiaeth o fuddiannau, gan gynnwys:

• mwy o egni
• hwyliau gwell
• helpu i gynnal pwysau iach
• cwsg o ansawdd gwell
• croen mwy clir
• yn lleihau’r risg o gyflyrau iechyd cronig fel clefyd y galon, strôc a chanser.

Hydradiad

Mae’r corff yn defnyddio dŵr yn ei holl gelloedd, organau a meinweoedd. Caiff dŵr ei golli drwy anadlu, chwysu a threulio.

Mae ail-hydradu yn cymryd lle’r dŵr a gollir ac mae ganddo’r buddiannau pwysig canlynol:

• helpu i atal y geg rhag mynd yn sych a all achosi anadl drwg
• hybu iechyd cardiofasgwlar da
• helpu i reoli tymheredd y corff
• iro’r cyhyrau a helpu’r cyhyrau i weithio’n fwy effeithlon
• helpu’r arennau i glirio gwastraff o’r gwaed.

O dan Reoliadau Deddf Iechyd a Gofal Cymdeithasol 2008 (Gweithgareddau rheoledig) 2014: Rheoliad 14 -

Agweddau allweddol y rheoliad hwn yw sicrhau bod unigolion sy'n defnyddio gwasanaethau iechyd a gofal cymdeithasol yn cael maeth a hydradiad digonol i gynnal bywyd a fydd yn cael effaith gadarnhaol ar eu twf, iechyd a llesiant.

Er mwyn diwallu gofynion y rheoliad hwn, rhaid i ddarparwyr, e.e. cartrefi gofal, gofalwyr sy'n darparu gofal yng nghartref unigolyn ac ysbytai, sicrhau eu bod yn rhoi digon i bobl fwyta ac i ddiwallu eu hanghenion maeth a hydradiad a'u bod yn derbyn y gefnogaeth sydd arnynt ei hangen i wneud hynny.

Benefits of Breastfeeding

Studies have found that breastfeeding for the first 6 months of life gives a baby the best start in life. The health and developmental benefits for babies include:

• reduces the risk of infection
• reduces the risk of diarrhoea and vomiting
• reduces the risk of SIDS (Sudden infant death syndrome)
• reduces the risk of childhood leukaemia
• reduces the risk of obesity
• reduces the risk of cardiovascular disease in adulthood.

Breastfeeding also has a number of health benefits for the mother:

• reduces the risk of breast cancer
• reduces the risk of ovarian cancer
• reduces the risk of osteoporosis (weak bones)
• reduces the risk of cardiovascular disease
• reduces the risk of obesity.

It is recommended that babies who are only given breastmilk in the first 6 months of life should also be given a daily supplement of vitamin D.

Weaning

In the first 6 months of life, babies will only need breast milk or formula. After this, foods should be introduced gradually to prevent the risk of allergies.

Foods that need to be introduced one at a time include:

• cow’s milk
• eggs
• foods that contain gluten, such as wheat, barley, rye
• foods containing nuts and seeds
• fish and shellfish.

Some people may need to modify their diets. This could be due to a choice, such as being vegetarian, or it can be down to having certain medical conditions, such as coeliac disease, which is where a person would not be able to tolerate wheat and would have to exclude it from their diet.

Whatever a person’s dietary needs, ensuring their diet is balanced is a must in order to maintain good health. A poor diet can lead to fatigue, tired looking skin, weight gain and a number of illnesses, which include:

• heart disease
• obesity
• heart attack
• osteoporosis
• rickets
• scurvy.

Buddion bwydo ar y fron

Mae astudiaethau wedi dangos mai bwydo ar y fron am y chwe mis cyntaf mewn bywyd sy’n rhoi’r dechrau gorau mewn bywyd i’r baban. Ymhlith y buddiannau iechyd a datblygiadol i fabanod mae:

• llai o risg o haint
• llai o risg o ddolur rhydd a chwydu
• llai o risg o SIDS (syndrom marwolaeth sydyn babanod)
• llai o risg o lewcemia plentyndod
• llai o risg o ordewdra
• llai o risg o glefyd cardiofasgwlar fel oedolyn.

Mae i fwydo ar y fron nifer o fuddiannau i’r fam hefyd:

• llai o risg o ganser y fron
• llai o risg o ganser yr ofari
• llai o risg o osteoporosis (esgyrn gwan)
• llai o risg o glefyd cardiofasgwlar
• llai o risg o ordewdra.

Argymhellir y dylai babanod sydd ond yn cael llaeth o’r fron yn ystod eu chwe mis cyntaf hefyd gael atchwanegiad fitamin D bob dydd.

Diddyfnu

Yn ystod chwe mis cyntaf bywyd, dim ond llaeth o’r fron neu fformiwla y bydd ei angen ar fabanod. Ar ôl hyn, dylai bwydydd gael eu cyflwyno’n raddol er mwyn atal y risg o alergeddau.

Ymhlith y bwydydd y mae angen eu cyflwyno un ar y tro mae:

• llaeth buwch
• wyau
• bwydydd sy’n cynnwys glwten fel gwenith, haidd, rhyg
• bwydydd sy’n cynnwys cnau a hadau
• pysgod a physgod cregyn.

Gallai rhai pobl fod angen gwneud newidiadau i’w deiet. Gall hyn fod yn ddewis, megis bod yn llysieuwr, neu oherwydd cyflyrau meddygol penodol, megis cyflwr coeliag, sef pan nad yw person yn gallu bwyta gwenith ac felly yn gorfod ei osgoi yn ei ddeiet.

Beth bynnag yw anghenion deietegol person, mae’n rhaid sicrhau eu bod yn bwyta deiet cytbwys er mwyn cynnal iechyd da. Gall deiet gwael arwain at ludded, croen blinedig, magu pwysau a nifer o afiechydon gwahanol, gan gynnwys:

• clefyd y galon
• gordewdra
• trawiad ar y galon
• osteoporosis
• y llech (rickets)
• y llwg (scurvy).

Design a leaflet for new carers starting at their local care home. You will need to include:

• the importance of keeping individuals who live in the care home hydrated
• how carers can ensure that individuals are hydrated
• nutritional needs for a range of individuals who live in the care home.

Dyluniwch daflen ar gyfer gofalwyr newydd sy'n cychwyn yn eu cartref gofal lleol. Bydd angen i chi gynnwys:

• pwysigrwydd cadw unigolion sy'n byw yn y cartref gofal wedi'u hydradu
• sut y gall gofalwyr sicrhau bod unigolion yn cael eu hydradu
• anghenion maethol ar gyfer ystod o unigolion sy'n byw yn y cartref gofal.

Being physically active on a daily basis can affect health, development and well-being in a number of positive ways. The amount of exercise an individual should be doing varies, depending on their age and life stage.

Babies and young children

Most children will have the ability to run and walk but they will need to be given opportunity to practice other skills, such as hopping, jumping, throwing and catching. Outdoor play allows them the space to do this. These types of activities will have physical benefits, including:

• improves cardiovascular health
• maintains a healthy weight
• develops gross-motor skills
• improves self-confidence
• develops coordination.

Play is essential to the development of babies and children because it contributes to their cognitive, physical, social and emotional well-being.

Play promotes brain development and learning in babies and young children.

It also decreases the risk of developing health conditions like cardiovascular disease, diabetes and obesity.

Babies, toddlers and pre-schoolers should be encouraged to move as much as possible through active play. This will have the following positive effects:

• develops movement and coordination
• support learning and social skills
• contributes to a healthy weight
• enhances bone and muscular development
• supports learning of social skills
• improves cardiovascular health.

Children 3-12 years old

For children to stay healthy they need to ensure that they do three types of activities each week:

• aerobic exercise, such as playing ‘tag’ or swimming
• exercise that strengthens bones, such as riding a bike or dancing
• exercise that strengthens muscles, such as tree climbing or gymnastics.

Exercise at this age will have the following positive benefits:

• improves cardiovascular health
• maintains a healthy weight
• improves bone health
• improves self-confidence
• develops new social skills.

Adolescence 13-19 years old

Exercise is extremely important for individuals during adolescence because it helps maintain their physical and mental health. Individuals aged between 13 and 19 should strive for at least 60 minutes of moderate to vigorous physical activity every day (Teens health).

The following, according to the NHS, count as moderate activities:

• walking to school
• playing in the playground
• riding a scooter
• skateboarding
• rollerblading
• walking the dog.

http://bit.ly/33LOrRM

Adults 20-64 years old

To stay healthy, adults should do aerobic and strengthening activities each week.

This could include playing football or going to dance classes to build aerobic capacity, and gardening, weightlifting or yoga to strengthen muscles.

Exercise will have the following benefits:

• reduces risk of a range of diseases, e.g. coronary heart disease, stroke, type 2 diabetes
• helps maintain a healthy weight
• helps maintain ability to perform everyday tasks with ease
• improves self-esteem
• reduces symptoms of depression and anxiety.

Older adults 65+ years old

In order to ensure that everyday tasks can still be carried out and for general health and well-being, older adults should aim to do aerobic and strengthening exercises.

At this stage of life exercise can have the following benefits:

• helps maintain cognitive function
• reduces cardiovascular risk
• helps maintain ability to carry out daily living activities
• improves mood and can improve self esteem
• reduces the risk of falls.

Further reading:

http://bit.ly/34QDccs

http://bit.ly/33NsUIp

https://bbc.in/37U2zMa

Gall bod yn gorfforol weithgar bob dydd effeithio ar iechyd, datblygiad a llesiant mewn sawl ffordd gadarnhaol. Mae faint o ymarfer corff y dylai unigolyn fod yn ei wneud yn amrywio, yn dibynnu ar ei oedran a chyfnod ei fywyd.

Babanod a Phlant Ifanc

Bydd y rhan fwyaf o blant yn gallu rhedeg a cherdded ond bydd angen cyfle i ymarfer sgiliau eraill fel hercian, neidio, taflu a dal. Mae chwarae yn yr awyr agored yn eu galluogi i wneud hyn. Bydd gan y mathau hyn o weithgareddau fuddion corfforol, gan gynnwys:

• gwella iechyd cardiofasgwlar
• cynnal pwysau iach
• meithrin sgiliau echddygol bras
• gwella hunanhyder
• datblygu cydsymud.

Mae chwarae yn hanfodol i ddatblygiad babanod a phlant am ei fod yn cyfrannu at eu llesiant gwybyddol, corfforol, cymdeithasol ac emosiynol.

Mae chwarae yn hybu datblygiad yr ymennydd ac yn hybu dysgu mewn babanod a phlant ifanc.

Mae hefyd yn lleihau’r risg o ddatblygu cyflyrau iechyd fel clefyd cardiofasgwlar, diabetes a gordewdra.

Dylai babanod, plant bach a phlant dan oed ysgol gael eu hannog i symud cymaint â phosibl drwy chwarae gweithredol. Bydd hyn yn cael yr effeithiau cadarnhaol dilynol:

• datblygu symud a chydsymud.
• cefnogi dysgu a sgiliau cymdeithasol
• cyfrannu at bwysau iach
• gwella datblygiad yr esgyrn a’r cyhyrau
• cefnogi dysgu sgiliau cymdeithasol
• gwella iechyd cardiofasgwlar.

Plant 3-12 oed

Er mwyn i blant gadw'n iach mae angen iddynt sicrhau eu bod yn gwneud tri math o weithgareddau bob wythnos:

• ymarfer corff aerobig, megis chwarae ‘tag’ neu nofio
• ymarfer corff sy’n cryfhau’r esgyrn, fel reidio beic neu ddawnsio
• ymarfer corff sy’n cryfhau’r cyhyrau, fel dringo coeden neu gymnasteg.

Bydd ymarfer corff yn yr oedran hwn yn arwain at y buddion cadarnhaol dilynol:

• gwella iechyd cardiofasgwlar
• cynnal pwysau iach
• gwella iechyd yr esgyrn
• gwella hunanhyder
• meithrin sgiliau cymdeithasol newydd.

Llencyndod 13-19 oed

Mae ymarfer corff yn hynod bwysig i unigolion yn ystod llencyndod oherwydd ei fod yn helpu i gynnal eu hiechyd corfforol a meddyliol. Dylai unigolion rhwng 13 a 19 oed anelu at wneud o leiaf 60 munud o weithgarwch corfforol cymedrol i egnïol bob dydd (Teens health).

Mae'r dilynol, yn ôl y GIG, yn cyfrif fel gweithgareddau cymedrol:

• cerdded i'r ysgol
• chwarae yn y lle chwarae
• reidio sgwter
• sglefr fyrddio
• llafnrolio
• mynd â'r ci am dro.

http://bit.ly/33LOrRM

Oedolion 20-64 oed

Er mwyn cadw'n iach, dylai oedolion wneud gweithgareddau aerobig a chryfhau bob wythnos.

Gallai hyn gynnwys chwarae pêl-droed neu fynd i ddosbarthiadau dawns er mwyn cynyddu gallu aerobig, a garddio, codi pwysau neu ioga i gryfhau’r cyhyrau.

Bydd ymarfer corff yn arwain at y buddion dilynol:

• lleihau'r risg o ystod o glefydau, e.e. clefyd coronaidd y galon, strôc, diabetes math 2
• helpu i gynnal pwysau iach
• helpu i gynnal y gallu i gyflawni tasgau pob dydd yn rhwydd
• gwella hunan-barch
• lleihau symptomau iselder a gorbryder.

Oedolion hŷn 65+ oed

Er mwyn sicrhau y gellir cyflawni tasgau bob dydd o hyd ac ar gyfer iechyd a llesiant cyffredinol, dylai oedolion hŷn anelu at wneud ymarferion aerobig a chryfhau.

Ar y cam bywyd hwn, gall ymarfer corff:

• helpu i gynnal gweithrediad gwybyddol
• lleihau risg cardiofasgwlar
• helpu i gynnal y gallu i wneud gweithgareddau bob dydd
• gwella hwyliau ac yn gallu gwella hunan-barch
• lleihau’r risg o ddisgyn.

Darllen pellach:

http://bit.ly/34QDccs

http://bit.ly/33NsUIp

https://bbc.in/37U2zMa

Effects on the bones, joints and muscles

Immediate effects of exercise –

• muscle contraction
• increased blood flow to muscles
• rise in muscle temperature.

Effects of regular exercise –

• increase in bone width and density
• muscle, tendons and ligaments get stronger
• joints are more stable
• increased flexibility at joints
• muscles get bigger (hypertrophy)
• muscle endurance improves.

Effects on the cardiovascular system

Immediate effects of exercise –

• increased heart rate and stroke volume (contracts more powerfully and increase in volume of blood pumped from the heart with each beat)
• blood diverted to muscles from digestion and other systems
• blood temperature rises
• blood vessels near skin open to allow heat to be lost.

Effects of regular exercise –

• heart muscle increases in size and strength
• cardiac output (amount of blood pumped by heart in one minute) increases
• lower heart resting rate and quicker recovery rate
• reduced risk of heart disease
• increased number of capillaries in muscles
• increased volume of blood and red blood cells.

Effects on the respiratory system

Immediate effects of exercise –

• increased rate of breathing
• increase in tidal volume (amount of air breathed in or out of the lungs in one breath).

Effects of regular exercise –

• strength of diaphragm and intercostal muscles
• increased number of alveoli
• increase in vital capacity (amount of air that can be forcible exhaled after breathing in as soon as possible)
• increase in oxygen delivered to and CO2 removed from the body.

http://bit.ly/2OHDrAO

Effeithiau ar yr esgyrn, y cymalau a'r cyhyrau

Effeithiau uniongyrchol ymarfer corff -

• cyfangiad cyhyrol
• llif gwaed cynyddol i'r cyhyrau
• tymheredd y cyhyrau'n codi.

Effeithiau ymarfer corff rheolaidd -

• cynnydd yn lled a dwysedd esgyrn
• cyhyrau, tendonau a gewynnau yn cryfhau
• mae'r cymalau yn fwy sefydlog
• mwy o hyblygrwydd yn y cymalau
• cyhyrau'n dod yn fwy (hypertroffedd)
• mae gwytnwch cyhyrau yn gwella.

Effeithiau ar y system gardiofasgwlar

Effeithiau uniongyrchol ymarfer corff -

• cyfradd curiad y galon a chyfaint strôc yn uwch (cywasgu'n fwy pwerus a chynnydd yng nghyfaint y gwaed sy'n cael ei bwmpio o'r galon gyda phob curiad)
• dargyfeirio gwaed i'r cyhyrau o systemau treulio ac eraill
• tymheredd y gwaed yn codi
• pibellau gwaed ger y croen yn agor i ganiatáu colli gwres.

Effeithiau ymarfer corff rheolaidd -

• cyhyrau'r galon yn cynyddu o ran maint a chryfder
• allbwn cardiaidd (faint o waed sy'n cael ei bwmpio gan y galon mewn un munud) yn cynyddu
• cyfradd curiad y galon tra’n gorffwys yn is a chyfradd adfer gyflymach
• llai o risg o glefyd y galon
• nifer gynyddol o gapilarïau yn y cyhyrau
• mwy o waed a chelloedd gwaed coch.

Effeithiau ar y system resbiradol

Effeithiau uniongyrchol ymarfer corff -

• cyfradd anadlu uwch
• cynnydd yn y cyfaint cyfnewid (faint o aer sy'n cael ei anadlu i mewn neu allan o'r ysgyfaint mewn un anadliad).

Effeithiau ymarfer corff rheolaidd -

• cyhyrau'r llengig a'r cyhyrau rhyngasennol yn gryfach
• nifer gynyddol o alfeoli
• cynnydd mewn capasiti hanfodol (faint o aer y gellir ei anadlu allan trwy rym ar ôl anadlu i mewn cyn gynted â phosibl)
• cynnydd mewn ocsigen a ddanfonir i'r corff a CO2 a dynnir o'r corff.

http://bit.ly/2OHDrAO

BMI measures the body fat of an individual. It is determined using the height and weight of an individual.

Use the following BMI calculator to work out your BMI:

http://bit.ly/37VKJbP

It is important to remember that if someone has a high level of muscle it may lead to a higher reading, which could indicate that an individual is overweight which is not the case!

Mae BMI yn mesur braster corff unigolyn. Mae’n cael ei gyfrifo gan ddefnyddio taldra a phwysau unigolyn.

Defnyddiwch y gyfrifiannell BMI ddilynol i gyfrifo eich BMI:

http://bit.ly/37VKJbP

Mae'n bwysig cofio, os oes gan rywun lefel uchel o gyhyrau, y gallai arwain at ddarlleniad uwch, a allai ddangos bod unigolyn dros ei bwysau, ac nid yw hynny'n wir!

Educational experiences can be a positive or negative influence on growth, health and well-being.

• The benefits of play on children are significant. If teaching assistants, teachers or support workers are aware of the different types of play in childhood (e.g. solo, parallel and co-operative), they could support and guide pupils through education.
• Outdoor education can have a positive impact on children’s growth and development according to a BBC report written by Kinver (2016).
• The level of education and your qualifications in Wales can have an impact upon your health and well-being, including impact on confidence and self-esteem.
• According to the NHS, approximately 50% of children with speech, language and communication impairments will present with behavioural difficulties. These children are often bullied and isolated.
• In 2017, Wales Online released an article entitled “naughty children are being diagnosed with ODD – oppositional defiant disorder”. Take a look at the article and discuss whether this could have an effect on growth, health and well-being: http://bit.ly/2LjvBuX

Gall profiadau addysgol fod yn ddylanwad cadarnhaol neu negyddol ar dwf, iechyd a llesiant.

• Mae manteision chwarae ar gyfer plant yn sylweddol. Os yw cynorthwywyr addysgu, athrawon neu weithwyr cymorth yn ymwybodol o'r gwahanol fathau o chwarae yn ystod plentyndod (e.e. unigol, cyfochrog a chydweithredol), gallent gefnogi ac arwain disgyblion trwy addysg.
• Gall addysg yn yr awyr agored gael effaith gadarnhaol ar dwf a datblygiad plant yn ôl adroddiad BBC a ysgrifennwyd gan Kinver (2016).
• Gall lefel addysg a'ch cymwysterau yng Nghymru gael effaith ar eich iechyd a'ch llesiant, gan gynnwys effaith ar hyder a hunan-barch.
• Yn ôl y GIG, bydd oddeutu 50% o blant â namau lleferydd, iaith a chyfathrebu yn profi anawsterau ymddygiadol. Yn aml, mae'r plant hyn yn cael eu bwlio a'u hynysu.
• Yn 2017, fe wnaeth Wales Online ryddhau erthygl o’r enw “mae plant drygionus yn cael eu diagnosio ag ODD - anhwylder herio gwrthryfelgar”. Darllenwch yr erthygl a thrafodwch a fyddai hyn yn gallu cael effaith ar dwf, iechyd a llesiant: http://bit.ly/2LjvBuX

Within your local school there should be opportunities to promote language development to all individuals, especially individuals who live with language disorders. Your answers should state how language development could be promoted for individuals of different age groups: infants 0-2 years, children 3-12 years and adolescents 13-19 years.

O fewn eich ysgol leol dylai fod cyfleoedd i hyrwyddo datblygiad iaith i bob unigolyn, yn arbennig unigolion sy'n byw ag anhwylderau iaith. Dylai eich atebion nodi sut y gellid hyrwyddo datblygiad iaith ar gyfer unigolion o wahanol grwpiau oedran: babanod 0-2 oed, plant 3-12 oed a phobl ifanc 13-19 oed.

Prepare a fact sheet highlighting what is meant by behavioural disorders. Explain how being diagnosed with a behavioural disorder could have positive and negative effects on individuals’ growth, health and well-being. You should also include what support is available for individuals and their families in helping them reach important milestones.

Two behavioural disorders which you could write about are:

• ADHD – Attention Deficit Hyperactivity Disorder
• ODD – Oppositional Defiant Disorder.

Paratowch ddalen ffeithiau sy'n amlygu'r hyn a olygir gan anhwylderau ymddygiadol. Esboniwch sut y gallai cael diagnosis o anhwylder ymddygiadol gael effeithiau cadarnhaol a negyddol ar dwf, iechyd a llesiant unigolion. Dylech hefyd gynnwys pa gefnogaeth sydd ar gael i unigolion a'u teuluoedd i'w helpu i gyrraedd cerrig milltir pwysig.

Dau anhwylder ymddygiadol y gallech ysgrifennu amdanynt yw:

• ADHD - Anhwylder Diffyg Canolbwyntio a Gorfywiogrwydd
• ODD – Anhwylder Herio Gwrthryfelgar.