Many organisations believe that focus needs to be placed on the health and well-being of children in the UK, in order to protect the future health and well-being of individuals.

Mae llawer o sefydliadau o'r farn bod angen canolbwyntio ar iechyd a llesiant plant yn y DU er mwyn sicrhau iechyd a llesiant unigolion yn y dyfodol.

Children’s services should all be efficiently managed and coordinated. This needs supportive local and national policies that promote effective financial assistance for the provision of adequate support. These should continually support health and well-being across the lifespan.

The British Medical Association (BMA) produced a set of recommendations that has a collaborative approach to influence and benefit long-term health and well-being. The emphasis of these is on education and early intervention.

  1. Pre-conception & pregnancy

    Help parents with plans for a healthy family.
    Early Support for a healthy pregnancy.

  2. Birth & Infancy

    Working with families to protect the new born child.
    Supporting an environment that supports ‘attachment’, encourages breast feeding and recognises the early signs of postnatal depression.

  3. Early Years

    Laying the foundations for a bright, healthy future and providing children with the best start in life.

  4. Childhood

    Encouraging healthy behaviours, empowering the next generation.

  5. Adolescence

    Enjoying adolescence safely and preparing well for adulthood.

  6. Threads across the life course

    Ensuring a healthy future for our children.

Dylid rheoli a chydgysylltu'r holl wasanaethau plant yn effeithlon. Er mwyn gwneud hyn, mae angen polisïau lleol a chenedlaethol cefnogol sy'n hyrwyddo cymorth ariannol effeithiol er mwyn darparu cefnogaeth ddigonol. Dylai'r rhain gefnogi iechyd a llesiant yn barhaus drwy gydol rhychwant bywyd.

Lluniodd Cymdeithas Feddygol Prydain (BMA) gyfres o argymhellion sy'n defnyddio dull cydweithredol er mwyn dylanwadu ar iechyd a llesiant yn yr hirdymor mewn ffordd fuddiol. Mae eu pwyslais ar addysg ac ymyrraeth gynnar.

  1. Cyn-cenhedlu a beichiogrwydd

    Helpu rhieni i greu cynlluniau ar gyfer teulu iach. Cymorth Cynnar ar gyfer beichiogrwydd iach.

  2. Genedigaeth a Babandod

    Gweithio gyda theuluoedd er mwyn diogelu'r plentyn newydd-anedig. Cefnogi amgylchedd sy'n cefnogi 'ymlyniad', yn annog bwydo ar y fron ac yn adnabod arwyddion cynnar iselder ôl-enedigol.

  3. Y Blynyddoedd Cynnar

    Gosod y sylfeini ar gyfer dyfodol iach a disglair a rhoi'r dechrau gorau i blant mewn bywyd.

  4. Plentyndod

    Annog ymddygiad iach, grymuso'r genhedlaeth nesaf.

  5. Y Glasoed

    Mwynhau'r glasoed yn ddiogel a pharatoi'n dda ar gyfer bywyd fel oedolyn.

  6. Meysydd cyffredin drwy fywyd

    Sicrhau dyfodol iach i'n plant.

Good health and well-being are assets to society.

Mae iechyd a llesiant da yn asedau i gymdeithas.

There are many factors that influence health and well-being within communities. We have identified the major influences from conception to adulthood, now let us look at general factors that may influence health and well-being across the whole life cycle.

Use the clues to find the main influential factors to the health and well-being of a community.

Mae llawer o ffactorau sy'n dylanwadu ar iechyd a llesiant o fewn cymunedau. Rydym wedi nodi'r prif ffactorau dylanwadu o adeg cenhedlu hyd at fywyd fel oedolyn, nawr gadewch i ni ystyried y ffactorau cyffredinol a all ddylanwadu ar iechyd a llesiant drwy gydol y cylch bywyd cyfan.

Defnyddiwch y cliwiau er mwyn darganfod y prif ffactorau sy’n dylanwadu ar iechyd a llesiant cymuned.

Nutrition and hydration

Maeth a hydradu

drinks

A diet that does not include the right balance of all of the nutrients needed to allow the body to function properly, can lead to ill-health.

The ‘Eatwell guide’ is the model used widely in the UK to show a recommended healthy diet and is suitable for most groups of individuals. It shows the five main food groups and the proportions of each food group recommended as part of a daily healthy diet.

The food groups include:

  • fruit and vegetables - These are a good source of vitamin and fibre. Vitamins support many different functions, including blood clotting, maintaining an effective immune system, and allowing the body to absorb energy from foods. Fibre helps to remove waste products from the body.
  • bread, rice, potatoes, pasta and other starchy foods – These are high in carbohydrates which provide most of the energy that the body needs. Wholemeal versions of bread, pasta and rice are also high in fibre.
  • meat, fish, eggs, beans and other non-dairy are sources of protein - These help the body’s cells tissues repair and replace themselves.
  • milk and dairy foods - These are high in calcium which helps build healthy teeth and bones.
  • foods and drinks that are high in fat and/or sugar – These should be avoided as much as possible as they provide little nutritional value, and can cause health issues such as obesity.

Gall deiet nad yw'n cynnwys cydbwysedd priodol o'r holl faetholion sydd eu hangen er mwyn i'r corff weithredu'n briodol arwain at salwch.

Defnyddir y model 'plât bwyta'n iach' yn helaeth yn y DU er mwyn dangos deiet iach a argymhellir ac mae'n addas i'r rhan fwyaf o grwpiau o unigolion. Mae'n dangos y pum prif grŵp bwyd a'r cyfrannau o bob grŵp bwyd a argymhellir fel rhan o ddeiet iach dyddiol.

Mae'r grwpiau bwyd yn cynnwys y canlynol:

  • ffrwythau a llysiau - Mae'r rhain yn ffynhonnell dda o fitaminau a ffibr. Mae fitaminau yn cefnogi llawer o swyddogaethau gwahanol, gan gynnwys ceulo'r gwaed, cynnal system imiwnedd effeithiol a galluogi'r corff i amsugno egni o fwyd. Mae ffibr yn helpu i gael gwared ar gynhyrchion gwastraff o’r corff.
  • bara, reis, tatws, pasta a bwydydd startsh eraill - Mae'r rhain yn cynnwys llawer o garbohydradau sy'n darparu'r rhan fwyaf o'r egni sydd ei angen ar y corff. Mae fersiynau cyflawn o fara, pasta a reis hefyd yn cynnwys llawer o ffibr.
  • mae cig, pysgod, wyau, ffa a chynnyrch eraill nad ydynt yn gynnyrch llaeth yn ffynonellau o brotein - Mae'r rhain yn helpu meinweoedd celloedd y corff i atgyweirio ac adnewyddu eu hunain.
  • llaeth a chynnyrch llaeth - Mae'r rhain yn cynnwys llawer o galsiwm sy'n helpu i ddatblygu dannedd ac esgyrn iach.
  • bwydydd a diodydd sy'n cynnwys llawer o fraster a/neu siwgwr - Dylid osgoi'r rhain cymaint â phosibl gan nad ydynt yn cynnwys llawer o werth maethol, a gallant achosi problemau iechyd megis gordewdra.

https://bit.ly/1ms3lQO

Fluid

Without enough fluid the body cannot carry out basic processes that enable it to function correctly, such as:

  • digesting food and enabling nutrients to be absorbed
  • enabling blood to circulate around the body
  • removing waste products via urine and faeces
  • keeping cells and tissues moist
  • helping to avoid infection
  • controlling body temperature by perspiration
  • maintaining brain function.

Hylif

Heb ddigon o hylif, ni all y corff ymgymryd â'r prosesau sylfaenol sy'n ei alluogi i weithredu'n briodol, megis:

  • treulio bwyd a galluogi maetholion i gael eu hamsugno
  • galluogi gwaed i gylchredeg o amgylch y corff
  • cael gwared ar gynhyrchion gwastraff drwy droeth ac ysgarthion
  • cadw'r celloedd a'r meinweoedd yn llaith
  • helpu i osgoi heintiau
  • rheoli tymheredd y corff drwy chwysu
  • cynnal gweithrediad yr ymennydd.

Adequate rest and sleep

Digon o orffwys a chwsg

Sleep is as important to health as eating, drinking and breathing.

It allows the body to repair itself and the brain to consolidate memories and process information.

Poor sleep is linked to physical problems such as weakened immune system and mental health problems such as anxiety and depression.

The quality of sleep can be improved through steps such as adjusting the light, noise and temperature in the bedroom and changing eating, drinking and exercise routines.

Source: Mental Health Foundation

Further reading - https://bit.ly/2LEHZ6j

Follow on activity: Keep a sleep diary for a week and then consider what you could do to improve the quality of your sleep.

Mae cwsg yr un mor bwysig i iechyd â bwyta, yfed ac anadlu.

Mae'n rhoi cyfle i'r corff atgyweirio ei hun ac i'r ymennydd atgyfnerthu atgofion a phrosesu gwybodaeth.

Mae diffyg cwsg yn gysylltiedig â phroblemau megis system imiwnedd wannach a phroblemau iechyd meddwl megis pryder ac iselder.

Gellir gwella ansawdd cwsg drwy gamau megis addasu lefel y golau, y sŵn a'r tymheredd yn yr ystafell wely a newid arferion bwyta, yfed ac ymarfer corff.

Ffynhonnell: Y Sefydliad Iechyd Meddwl

Deunydd darllen pellach - https://bit.ly/2LEHZ6j

Gweithgaredd dilynol: Cadwch ddyddiadur cwsg am wythnos ac wedyn ystyriwch beth y gallech ei wneud i wella ansawdd eich cwsg.

Exercise

Ymarfer corff

The NHS state that regular exercise can have positive health benefits throughout the life cycle. These include:

  • up to a 35% lower risk of coronary heart disease and stroke
  • up to a 50% lower risk of type 2 diabetes
  • up to a 50% lower risk of colon cancer
  • up to a 20% lower risk of breast cancer
  • a 30% lower risk of early death
  • up to an 83% lower risk of osteoarthritis
  • up to a 68% lower risk of hip fracture
  • a 30% lower risk of falls (among older adults)
  • up to a 30% lower risk of depression
  • up to a 30% lower risk of dementia

Source: NHS UK

Further reading https://bit.ly/2kij654

https://bit.ly/2qkuikn

Physical activity also has a huge potential to enhance well-being. Even a short burst of 10 minutes’ brisk walking increases mental alertness, energy and positive mood.

Participation in regular physical activity can increase self-esteem and can reduce stress and anxiety. It also plays a role in preventing the development of mental health problems and in improving the quality of life of people experiencing mental health problems.

Source: Mental Health Foundation

Further reading https://bit.ly/1nlwBzZ

Mae'r GIG yn nodi y gall ymarfer corff rheolaidd fod o fudd i iechyd drwy gydol y cylch bywyd. Mae'r buddiannau hyn yn cynnwys y canlynol:

  • risg hyd at 35% yn is o glefyd coronaidd y galon a strôc
  • risg hyd at 50% yn is o ddiabetes math 2
  • risg hyd at 50% yn is o ganser y colon
  • risg hyd at 20% yn is o ganser y fron
  • risg 30% yn is o farwolaeth gynnar
  • risg hyd at 83% yn is o osteoarthritis
  • risg hyd at 68% yn is o dorri'r glun
  • risg hyd at 30% yn is o syrthio (ymhlith oedolion hŷn)
  • risg hyd at 30% yn is o iselder
  • risg hyd at 30% yn is o ddementia

Ffynhonnell: GIG y DU

Deunydd darllen pellach https://bit.ly/2kij654

https://bit.ly/2qkuikn

Gall gweithgaredd corfforol hefyd wella llesiant yn sylweddol. Mae hyd yn oed pwl byr o gerdded yn gyflym am 10 munud yn deffro'r meddwl, yn cynyddu lefelau egni ac yn gwella hwyliau.

Gall cymryd rhan mewn gweithgaredd corfforol rheolaidd wella hunan-barch a gall leihau straen a phryder. Gall hefyd helpu i atal problemau iechyd meddwl rhag datblygu a gwella ansawdd bywyd pobl â phroblemau iechyd meddwl.

Ffynhonnell: Y Sefydliad Iechyd Meddwl

Deunydd darllen pellach https://bit.ly/1nlwBzZ

Adequate financial resources

Adnoddau ariannol digonol

Money

If an individual’s finances are healthy then this can lead to good physical health.

Healthy finances allow individuals:

  • to live in places where they have access to good recreational facilities, allowing them greater opportunities to keep fit
  • to live in places with cleaner air
  • access to healthcare which could include private healthcare, reducing the waiting times for consultations
  • to purchase healthy food and drink.

Healthy finances will also lead to better mental health:

  • no concerns about money will lead to reduced stress levels which in turn can reduce blood pressure
  • feeling able to provide well for the family improves self-esteem
  • allowing positive interaction with the family as lack of money can lead to friction.

Os bydd gan unigolyn sefyllfa ariannol iach, yna gall hyn arwain at iechyd corfforol da.

Mae sefyllfa ariannol iach yn golygu y gall unigolion wneud y canlynol:

  • byw mewn lleoedd â chyfleusterau hamdden da, sy'n cynnig mwy o gyfleoedd iddynt gadw'n heini
  • byw mewn lleoedd ag awyr iachach
  • cael gafael ar ofal iechyd a allai gynnwys gofal iechyd preifat, gan leihau'r amseroedd aros ar gyfer ymgyngoriadau
  • prynu bwydydd a diodydd iach.

Bydd sefyllfa ariannol iach hefyd yn arwain at iechyd meddwl gwell:

  • os na fydd gan unigolyn bryderon ariannol, bydd ei lefelau straen yn is a all, yn ei dro, arwain at leihau pwysedd gwaed
  • mae teimlo eich bod yn gallu darparu'n dda ar gyfer y teulu yn gwella hunan-barch
  • hwyluso rhyngweithio cadarnhaol rhwng aelodau'r teulu oherwydd gall diffyg arian arwain at ddrwgdeimlad.

Education, work and leisure

Addysg, gwaith a hamdden

Lawn bowling

Education

Education can have a positive impact on an individual’s health and well-being. It is believed that individuals with better education live longer, healthier lives.

It can help individuals develop healthy life choices leading to better physical health and it can also help develop an understanding of themselves and their relationships with other individuals, which leads to greater self-esteem.

Work

Work can have a positive impact on mental health by giving an individual a feeling of achievement and self-worth providing:

  • the individual has a good work-life balance
  • an individual’s workload is manageable.

Leisure

Being active can help prevent or maintain control of some chronic illnesses such as: heart disease, diabetes, arthritis, and even some types of cancer. Moving can assist in stretching muscles and improve flexibility. Being more active during the day can also help create a better night’s sleep.

Most individuals pursue hobbies because they enjoy them, and this can help relieve stress. Many hobbies can also challenge an individual’s mental abilities and enhance their problem solving skills.

Some hobbies can create social opportunities and improve self-esteem.

Addysg

Gall addysg gael effaith gadarnhaol ar iechyd a llesiant unigolyn. Credir bod unigolion â gwell addysg yn byw bywyd hirach ac iachach.

Gall helpu unigolion i ddatblygu dewisiadau byw'n iach gan arwain at well iechyd corfforol a gall hefyd helpu i feithrin dealltwriaeth ohonyn nhw eu hunain a'u perthnasoedd ag unigolion eraill, sy'n arwain at well hunan-barch.

Gwaith

Gall gwaith gael effaith gadarnhaol ar iechyd meddwl drwy roi ymdeimlad o gyflawniad a hunan-werth i unigolyn ar yr amod:

  • bod gan yr unigolyn gydbwysedd bywyd-gwaith da
  • bod llwyth gwaith yr unigolyn yn hydrin.

Hamdden

Gall bod yn weithgar helpu i atal neu reoli rhai afiechydon cronig megis: clefyd y galon, diabetes, arthritis, ac hyd yn oed rhai mathau o ganser. Gall symud helpu i ymestyn y cyhyrau a gwella hyblygrwydd. Gall bod yn fwy gweithgar yn ystod y dydd hefyd helpu unigolion i gysgu'n well yn ystod y nos.

Mae'r rhan fwyaf o unigolion yn ymgymryd â diddordebau am eu bod yn eu mwynhau, a gall hyn helpu i leihau straen. Gall llawer o ddiddordebau hefyd herio galluoedd meddwl unigolion a gwella eu sgiliau datrys problemau.

Gall rhai diddordebau greu cyfleoedd cymdeithasol a gwella hunan-barch.

Relationships

Perthnasoedd

relationships

Mary Jo Kreitzer, Ph.D., RN (2015) says that relationships – whether social or intimate – make individuals happier and contribute to the joy in life. They constitute a vital part of well-being.

Healthy relationships can reduce stress and stop individuals from being lonely.

By developing positive, trusting, social relationships with individuals in the community, this can help individuals to feel socially included and improve their self-confidence.

Mae Mary Jo Kreitzer, Ph.D., RN (2015): o'r farn bod perthnasoedd – boed yn gymdeithasol neu'n agos – yn gwneud unigolion yn hapusach ac yn cyfrannu at lawenydd mewn bywyd. Maent yn rhan hanfodol o lesiant.

Gall perthnasoedd iach leihau straen ac atal unigolion rhag teimlo'n unig.

Gall meithrin perthnasoedd cymdeithasol cadarnhaol, llawn ymddiriedaeth ag unigolion yn y gymuned helpu unigolion i deimlo eu bod wedi'u cynnwys yn gymdeithasol a gwella eu hunan-hyder.

Let’s talk about you. Consider each of these elements in your own life. Fill in the mind map then print and swap with a partner. Give advice on how they could improve their health and well-being further.

Beth am i ni eich trafod chi. Ystyriwch bob un o'r elfennau hyn yn eich bywyd chi. Llenwch y map meddwl, wedyn argraffwch y map a'i gyfnewid â phartner. Rhowch gyngor o ran sut y gallai wella ei iechyd a'i lesiant ymhellach.

Me Fi

Nutrition and hydration

Maeth a hydradu

Rest and sleep

Gorffwys a chwsg

Exercise

Ymarfer corff

Finances

Sefyllfa ariannol

Education/work/leisure

Addysg/gwaith/hamdden

Relationships

Perthnasoedd