Education Category: Health
Ages:

What is HIV/AIDS?
Before we can explain what HIV is you have to know that your body exists of billion cells. Every cell has got its own task to fulfill in your body. Some of these cells are like tiny little soldiers. These little soldiers protect you from viruses. These viruses are like bad intruders. If these bad intruders are inside your body then your soldiers are working hard to get them out. Sometimes you can feel sick because there are a lot of intruders in your body, but mostly the soldiers accomplish to get rid of these intruders.

HIV is also a bad intruder, but HIV works a little bit different than most of the intruders. The HIV intruder can only enter your body by some of your bodily fluids such as blood, semen, vaginal fluids and breast milk. When an HIV intruder is inside your body it is able to kill the soldiers.
So, when an HIV intruder is inside your body, it kills the soldiers which are supposed to protect you. When the number of soldiers reduces until a certain low concentration, you are diagnosed with AIDS.

However, you should know that an HIV intruder and the disease AIDS are not the ones who can actually make you sick or eventually kill you.
Normally your soldiers are with enough men to win the battle against the intruders, but with HIV in your body the amount of soldiers is reduced. So now there are not enough soldiers and your body becomes vulnerable to other intruders (other infections). This is beneficial for the development of infections. Diseases which normally can be fought off by the soldiers can now be lethal. For example, diseases like the common cold, severe pneumonia, tuberculosis, and malaria, of which you can eventually die. These diseases are called opportunistic diseases, they benefit from the presence of the HIV intruder. Thus, the HIV intruder and the disease AIDS are the ones who make your body vulnerable to other intruders, and the opportunistic diseases can eventually kill you.

The disease AIDS is very dangerous for our health, therefore it is important to know how you can get infected. So we are going to play a game. Let’s see how much you already know about HIV/AIDS!

 
Activity: True or False Game 1
This game is a fun way to test the knowledge of children about HIV and AIDS.

You need: Three areas.

How to:
As the teacher you say what the area’s represent. The first area is “False”, the second area is “I don’t know” and the third area is “True”. Then explain that you are going to read statements and the children should go to the area which area represents for them as best answer. Now read a statement (the statements are underlined). Give them the correct answer after they have all chosen an area and explain why this is the correct answer.

1. It is possible to get HIV from hugging someone who is HIV positive or someone who has AIDS
   FALSE!
   You cannot get HIV/AIDS from;

- holding hands, hugging, caressing, kissing
- Close contact with infected people at school, work, or in your village
- Sharing clothes, food, bed towels, etc.
- Insect bites
- Coughing, sneezing
- Swimming
- Using public toilets

1. It is not safe to share razors, syringes, tooth brushes and needles with someone who is HIV positive or with someone who has AIDS
   TRUE!
   It is not safe to share sharp piercing objects like needles, razors, syringes or a tooth brush which has blood on it, because then you can come into contact with infected blood.

2. HIV is the same as AIDS
   FALSE!
   HIV is the virus (intruder) makes you vulnerable for other diseases by killing the soldiers of your body (immune system). AIDS is the combination of several opportunistic diseases that have attacked the body.

3. If I have HIV… I cannot have children
   FALSE!
   This used to be true but not anymore.
   Women living with HIV can and do have families. Certain medical steps and precautions have to be taken to protect the child from getting HIV from the mother.

Education Category: Health
Ages: 12-16, 16+

Donated by Ron Haarms

Donated by Ron Haarms

NOTE: This is the second file for this module. Download the first file here.

Information on Gender

Often, ‘gender’ and ‘sex’ are understood to be the one and the same. In reality, they are quite different. There is a difference between what our bodies are physically able to do, such as producing sperm or giving birth, and what our society expects us to do. Sex is determined by our bodies: a person is either male or female from before the

Moment he or she is born. Gender, on the other hand, is socially defined. Gender depends on historic, economic and cultural forces, and by definition is constantly changing. This means that people have different understandings of what gender is, depending on their context. People learn about what it means to be male or female from many places, including from their families, communities, social institutions, schools, religion and media.

The result of traditional gender roles is often that people are not able to reach their full potential. Both men and women would benefit from a perspective that does not limit what people can and cannot do. To stereotype is to categorize individuals or groups according to an oversimplified standardized image or idea. For example, in many cultures, education for girls and women is given a lower priority than for boys and men. However, according to UNICEF, girls denied an education is more vulnerable to poverty, violence, abuse, dying in childbirth and at risk of diseases including HIV/AIDS (State of the World’s Children 2004, press release). As another example, in many cultures, men are expected to display traditional traits of masculinity. This can often result in sexual promiscuity, heavy alcohol consumption, or violence, all of which are unhealthy behaviors, both for men and their families.

 All people can be ‘feminine’ in some ways, and ‘masculine’ in other ways. There is a diversity of masculinities and femininities that exist beyond the narrow gender models they are familiar with. There is no one way to be a man or be a woman. Our goal is to promote a flexible and tolerant attitude toward gender, rather than reinforcing rigid roles and expectations w

Gender is hierarchical; in most societies, it gives more power to men than to women. Also, it preserves the existing power structure. Work that women do revolve around the physical, emotional and social wellbeing of other people, especially, their husbands/partners and children. Work that men do is related to their role as bread winners/providers for their families, which leads them to seek out paid work. For example, many women love to cook, and many women cook better than men. Then why is it that mostly men are cooks at hotels and restaurants while women cook at home, unpaid?

Often, society defines what is right for men and women. It is not our fault that the system is that way. However, when we recognize that there is injustice, we can do something to change it. Society is made up of people, and people are capable of change. This is a very personal process. First we have to recognize what is happening in our own lives, and then we can begin to make changes.

Most of us feel that culture, religion, tradition, and social norms dictate gender roles. But where does change happen if not in our individual circumstances? How does a fashion trend start if not by one or two people one day starting to wear or do a certain thing? Ideas about gender affect us both privately and publicly; that means we have the opportunity to make changes at both the personal level, as well as in society

Information on HIV/AIDS

What is HIV/AIDS?

The Human Immune Deficiency Virus (HIV) is a virus that attacks the body’s immune system. HIV leads to acquired Immune Deficiency Syndrome (AIDS). AIDS refers to a state where the immune system is extremely weak and prone to severe opportunistic infections.

How is HIV transmitted?

HIV is transmitted primarily through blood, semen and vaginal fluid. The main modes of transmission are:

1. Unprotected sexual contact where body fluids are exchanged (vaginal, anal or oral intercourse);

2. Infected blood transmission;

3. Sharing infected needles/syringes; and

4. Infected mother to child during pregnancy or childbirth.

HIV is not spread through casual contact such a hugging, sneezing, mosquito bites, or sharing utensils with a person who is infected.

What are the symptoms of HIV/AIDS?

People infected with HIV often have no symptoms for many years. Once HIV enters a person’s body, s/he may experience flu-like symptoms within 2 to 6 weeks. After infection, there is a window period of between 6 to 12 weeks during which a routine blood test will not show a positive result. HIV can be transmitted during this time, even before symptoms appear. Persons living with HIV may experience chronic fever, diarrhea and weight loss. As the disease pr ogresses, the body is prone to opportunistic infections such as thrush, pneumonia and tuberculosis.

How is HIV prevented?

There is no cure for HIV, although antiretroviral (ARV) drugs help boost the body’s immune system to fight opportunistic infections and increase the life span.

HIV can be prevented through:

1. Safer sex: Abstinence, being faithful in a monogamous relationship, or using condoms correctly and consistently for every sexual act can prevent sexual transmission; 2. Using sterilized needles and syringes and avoiding sharing needles; 3. Screening blood and blood products and avoiding transfusion of untested blood; and 4. Preventing mother to child transmission through counseling on the options and risks involved, provision of available drugs during pregnancy and appropriate breastfeeding practices.

Women and HIV

Women are biologically, culturally and socially more vulnerable to HIV. Women are more likely (four to ten times) to contract HIV through vaginal intercourse, as there is more entry points for the virus in the female genitalia compared to men. Gender dynamics render women more vulnerable through discriminatory practices, lack of decision making power and unequal status in social or cultural affairs. Women are thus often placed in circumstances in which it is difficult to negotiate the terms or safety of sex.

So, the situation has escalated quite a bit over the past few weeks. Not just in Europe and Asia, but all over the world rules are implemented restricting people to go out, socialise etcetera. I, being a social little beast (which is a very strange translation of the Dutch expression "sociaal beestje"), needed to find some ways to adjust to the whole situation. But I have, and even though I miss my friends and family, staying indoors and in quarantine is much more important to me. So I thought I'd share my tips with you, to help you get through this time as well!

1. Learn to enjoy doing nothing

Nowadays we often have busy schedules; work, seeing friends, working out, trying new things, watching all series on Netflix, etc. I always feel like I have to try and do everything, and that if I spend a day doing nothing, I have wasted that day. This is something that really bothers me and I do not know why I feel like I must do something all the time. This quaranty time has really changed that. Now that I basically CANNOT do anything, it really has brought some breathing space into my life. This is also what I try to remind myself of, as to not become too negative. If there is one positive side to this whole situation, it is that I get the chance to reset my brain, to rediscover myself and my creativity and to rethink my life choices. That also brings me to my second tip: 

2. Discover your creativity

While I do not have a lot of free time, in the time that I have I try to find creative things to do and I really enjoy it. For example, I still had a lot of seeds that I planted in my garden, I picked up my tin flute again, my mum gave me a drawing book etc. One of the most important things in these times is to stay active and to keep stimulating your brain. Actually, challenging yourself is one of the best things to do! It also gives a rewarding feeling afterwards. Do not forget that there are a lot of things you can do without going outside. Make the most out of your time and try the things you have always wanted to do. Even on a low budget there is a lot you can do; buy things on second hand websites, facebook pages, look for things you can make yourself on Youtube, try to make fermented food, get a chess app to practice playing chess, etcetera!

3. Sports, sports, sports

Whatever you do, avoind becoming inactive! Stimulating your body by doing sports activates your immune system and helps you in fighting off diseases. Even if you are not a sports lover, there is still a lot you can do. There are so many fun, weird, exhausting Youtube videos for every level of sports. Give yoga a try, or karate training, or even a lindyhop dance class for example. If it is allowed and you are disciplined enough to abide by the rules, you can of course go for a run, bike-ride, rollerskating round, but always maintain enough distance from others and avoid busy areas. 

4. Contact your friends

Staying in touch with your friends and family is both important for you and for them! I actually feel like my relationship with my parents has become better over the past weeks since we have more time to call each other, message each other and send each other funny videos. With my friends I sometimes video call, but I also recently started a groupchat to find games to play together. On my birthday two days ago we already tried playing "The Jackbox" through screen sharing on Google Hangouts, and soon we will try "Who am I", but there are many other games you can play online together! 

5. Set a daily target

It might feel useless to be at home all the time, but it does not have to be! So set yourself a daily target! Targets can be anything; cooking a fresh meal, trying a new hobby, getting yourself out of bed, NOT watching Netflix all day. Try to find targets that are realistic and good for you. If you never work out for example, you do not have to set a target to suddenly work out for 1 hour a day, but you can also be proud of yourself if you only do five minutes of yoga! You can increase this target every day, find new targets, set more targets, play with this idea as you like!

6. Stick to a healthy routine

Try to stick to a healthy routine. This is very important to keep you active, healthy and happy! Get out of bed in the morning, make your bed, open the curtains, brush your teeth, eat breakfast (or the other way around), start working, hobbying, sports, whatever, go to bed and get enough sleep. Doing this will ensure you do not screw up your biological clock and it might actually feel quite rewarding as well! 

7. Focus on the positive things and do not focus on the news too much

The first weeks of quarantine I was addicted to checking the news. I watched everything on the news channels, listened to the news radio and checked the news app 10 times a day. This drained me, I felt all my positivity fly away with every news item I read. So I quit. Not entirely, but I dosed my news consumption to only around dinner times and to government briefings. Of course, I still worry about the people that work hard, and the people that are in a really tough situation, and I follow our government's rules, but I realised that becoming depressed myself was not helping anyone. So stay up-to-date, do what you can, care for other, but do not let yourself drown in negative news. Another way to avoid this is to find positive news. While the situation is currently super bad, and it might be hard to find positive things to focus on, it is still possible; better air quality, time to rethink your life, fewer deaths than yesterday (instead of "the total death toll has risen") and so on. 

8. Create a nice working environment

If you have to work from home, make a nice area for yourself where you can totally focus on work and where other things do not distract you. Work from a desktop or laptop with keyboard and mouse, put a nice plant on the table, a bottle of water and you can start working! Do not forget to take regular breaks though. For me a schedule helps to have things to look forward to. For example, after two hours of working, I have 10 minutes to check my phone and play wordfeud, after another 1,5 hours I have 30 minutes to have lunch, after another two hours I water my plants and sit in the garden for 5 minutes, one more hour of work and I can play wordfeud again and another hour of work and my working day has already finished! I also try to start early (8 o'clock) so that I have enough time in the afternoon to do fun stuff at home. 

9. Be honest about your feelings

Getting things off your chest is so important in these crazy times. Hardly anyone from our generation has experiences something like this, or knows how to deal with it. This can be super stressful, scary and lonely. It is important to talk to your friends about this. Let them know you feel alone, or feel stressed. Let them know you need someone you can call sometimes to talk about this, or to simply feel like you are still connected to other people. This is not strange, it is very normal and I can assure you, many people feel like this. If you have good friends they will understand you and probably love to help you out and call you a bit more. 

10. Eat healthy

This is always important, but especially when you are less outside, less active and your daily schedule is messed up or does not exist. Stick to a healthy, varied diet, take extra vitamins if needed, drink enough water throughout the day and so on. 

11. If you have depressed friends, call them

This last tip is a bit different from the other ones, it is a call for action. There are many depressed people in the world, and from my own experience I can say that even in normal times, this is a horrible feeling. Being depressed in times like this... well it only intensifies the feelings depressed people already had. It is therefore very important to stay in touch with them, help them, listen to them, motivate them. Really, I can assure you that it already helps so much when someones lets you know they think of you or that they wonder how you are doing. So maybe spend a bit more time on these friends, to make sure they are okay :). 

Well, hopefully this helps in getting you through these difficult times. If you have any tips to add, please let me know in the comments. Remember, stay healthy, follow the rules and keep an eye on the vulnerable. 

What is stress?

75 to 95 percent of visits to the doctor are for stress-related conditions

Allostatic load: a physiological and neurological state caused by your body being on constant alert. It damages your health and cognitive performance

• Prolonged levels of high cortisol (stress hormone) in the bloodstream lead to shrinkage of the hippocampus, which is important for long-term memory and the intake of new information
• Stress causes a reduction in serotonin in the brain, which can lead to depression and burnout
• The more stress we perceive, the more overactivated our amygdala becomes. As a result, chronically stressed people become hypersensitive to any potential stressor

Key to emotional regulation: strengthening your ability to handle stress and training the conscious mind to control our primitive/automatic responses.

12 life hacks to Handle Stress - Based on neuroscience

Life hack 1 to handle stress: Sleep

• Sleeping a sufficient amount helps us withstand stresses and aggravations

• Sleep loss:
  • makes us more short-tempered, impatient, and moody
  • diminishes our ability to judge the emotions in other people’s faces
  • interferes with decision making, productivity
  • increases our risk of cardiovascular and gastrointestinal problems

Life hack 2 to handle stress: Exercise

• Engaging in regular exercise:
  • Improves our cognitive test scores
  • Enhances our long-term memory, reasoning and attention
  • Makes us better at problem-solving and fluid intelligence tasks
  • Regulates the release of serotonin, dopamine, and noradrenaline
  • Eases depression and anxiety
  • Makes us less tense and more refreshed

Life hack 3 to handle stress: Nature

• Time spent in nature can improve emotional regulation and diminish stress
• Even sitting by the window, or looking at pictures of nature can make us feel more at ease

Life hack 4 to handle stress: Food

• Change in nutrition changes our mental fitness
• There are certain foods that enhance our emotional well-being:
  • Nutrient-rich vegetables and fruits
  • Healthy fatty acids, such as olive and canola oils
  • Protein in moderate quantities
  • Whole-grain complex carbohydrates, such as oatmeal

Life hack 5 to handle stress: “Acting as if”

• According to the facial feedback hypothesis, our physical expressions send signals to our brains to produce the appropriate emotional response
• Studies have found that by simply putting a pencil in our mouth and thus being forced to smile actually makes us happier
• Expansive posture makes us feel more confident:
  • Crossing legs instead of keeping them together
  • Draping an arm over the back of a chair instead of placing hands under legs etc.

Life hack 6 to handle stress: Physical contact

• Physical contact in general has been shown to reduce stress more than soothing words
• Giving or receiving a hug can trigger a huge release of oxytocin
• Even shaking hands can release a bit of oxytocin and make us have a greater sense of connection

Life hack 7 to handle stress: Deep breathing

• Deep breathing makes us more relaxed
• How to do it:
  • Inhale through your nose
  • Use each new breath to expand your abdomen instead of your chest
  • When you exhale do it through your mouth, slowly

Life hack 8 to handle stress: Progressive muscle relaxation

• This method strengthens our ability to recognize and remedy feelings of stress
• How to do it:
  • Tense a muscle group in your body
  • Relax that muscle group
  • Move onto the next muscle group and repeat until you feel you have moved through all parts of your body

Life hack 9 to handle stress: Autogenic training

• This practice increases our awareness and control of our autonomic nervous system, enabling us to switch from our sympathetic nervous system to the more soothing parasympathetic system
• Ways to do it:
  • By sitting quietly and comfortably and focus on a sound, word, phrase or object
  • By consciously focusing on relaxing your body
  • By shifting your posture and moving around frequently

Life hack 10 to handle stress: Gratitude

• A change in attitude follows a change in self-image and stress levels
• Gratitude is about redirecting your attention, instead of suppressing something
• 3 weeks of gratitude training has been shown to improve personal well-being, psychological health and to increase energy levels
• Gratitude should be directed on people or things around us that make life better
• A simple way to practice gratitude is by writing down 3 to 5 things each morning you are grateful for

Life hack 11 to handle stress: Building on Success

• Approaching difficult tasks as challenges rather than threats has a positive effect on our emotions
• How to do it:
  • Whenever you make a mistake, dismiss it as temporary
  • Gain support from someone you respect
  • Compare yourself favorably to your peers (“If they can do it, so can I”)
  • Celebrate your small victories

Life hack 12 to handle stress: Labeling and reframing

• Acknowledging our feelings in words helps us regain control
• Finding a way to interpret setbacks in a more positive way helps our emotional well-being

Source

• Based on the book: The Leading Brain: Neuroscience Hacks to Work Smarter, Better, Happier by Hans W. Hagemann and Friederike Fabritius