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ABSTRACT:
Human life and health is based on nutrition, physical activity and the existence of our planet. Without food or enough oxygen the humans can’t survive, they die. One way to lead a healthy lifestyle is by doing exercise regularly. Albert Einstein once said, "Nothing will benefit human health and increase chances of survival for life on earth as much as the evolution to a vegetarian diet."
INTRODUCTION:
Living a healthy lifestyle is a melting pot of several factors. One is not able to live a healthy lifestyle without a solid diet and workout foundation. The harmful side effects of processed food, drugs, alcohol, and sleep deprivation trump one’s life while mental and emotional stability aids in a healthy lifestyle. According to Jillian Michaels, “The right diet will regulate your blood sugar, balance your hormones, and maximize your energy, all of which promote optimal fat burning and muscle development”.Every human is an author to their own health and disease.
DEFINITION OF HEALTHY LIFESTYLE:
A healthy lifestyle leaves you fit, energetic and at reduced risk for disease, based on the choices you make about your daily habits. Good nutrition, daily exercise and adequate sleep are the foundations for continuing good health. Managing stress in positive ways, instead of through smoking or drinking alcohol, reduces wear and tear on your body at the hormonal level. For a longer and more comfortable life, put together your plan for a healthy lifestyle and live up to it.
FOUNDATIONS OF HEALTHY LIFESTYLE:
The basic foundations of the healthy lifestyle as follows:
GOOD NUTRITION
PHYSICAL FITNESS
ADEQUATE SLEEP
REDUCE THE STRESS
GOOD NUTRITION:
Nutrition is the science that studies the relationship between diet(the food we eat) and health(how our body use food as fuel for growth and daily activities).The science of nutrition attempts to understand how and why specific dietary aspects influence our health.
Our Diet should contain mostly whole grains, fruits, vegetables and fat-free or low-fat dairy products.There are seven main types of nutrients that human body requires inorder to maintain proper health.Those major nutrients are carbohydrates,proteins,fats,vitamins,minerals,fibers and water.It is important for all seven of these nutrients to be consumed on a daily basis inorder to build and maintain health.Poor health is generally caused by imbalanced nutrition,either through excess or deficiency and lack of exercise,which inturn negatively affects the entire body and all its functions.
The first step toward a healthier lifestyle is to understand how our diet affects our health. Once we have this base, or foundation, we can then begin to find the proper balance in our diet to attain proper nutrition and the exercise needed to personally achieve proper physical health.Deficiencies, excesses, and imbalances in diet can negatively impact health, which may lead to diseases such as cardiovascular disease, diabetes, obesity, osteoporosis and other debilitating maladies. Many common diseases and ailments can often be avoided or prevented with proper nutrition and exercise.
Your cardiovascular, musculoskeletal, immune and other body systems depend on a continual supply of nutrients to feed cell growth and metabolism. To get the dozens of essential forms of protein, vitamins, carbohydrates, minerals and fats, you need to eat a varied diet. According to the guidelines established by the U.S. Department of Agriculture, your diet should contain mostly whole grains, fruits, vegetables and fat-free or low-fat dairy products. Consume lean meats such as chicken and turkey, along with legumes, eggs and healthy nuts. Limit your portion sizes at meals to control your weight and your risk for cardiovascular and other diseases through your lifestyle.
Calories accompany the nutrition in foods, and if you don’t expend them all, you’ll gain weight. Carrying extra weight increases your risk for heart disease, type 2 diabetes and cancer. Your lifestyle should support a constant healthy weight, so remain active daily.
TIPS FOR GOOD NUTRITION:
1. Don’t skip meals. Eat breakfast, lunch, and dinner. When you skip a meal, your body recognizes that it doesn’t have food to convert into energy. At that point your body goes into “survival” mode, slowing your metabolism and storing excess food or glucose as FAT. If your body is routinely fed, it will increase your metabolism, breaking down the fat since it thinks it doesn’t need it anymore.
2. Drink water. Water is essential to achieving a healthy diet. Avoid soda and sweetened drinks. The Mayo Clinic recommends that men consume 3 liters (about 13 cups) and women should consume at least 2 liters (about 9 cups) of water per day.
3. Eat lean protein. Aside from water, protein is the most prevalent material in your body. Research also indicates that increased dietary protein (not necessarily a “high protein diet”) may reduce the risk of heart disease by reducing “bad” LDL Cholesterol and raising “good” HDL cholesterol. Protein helps keep muscles strong, and contains the building blocks for most of the enzymes in the body. These enzymes drive the metabolic rate of our bodies. Good sources of lean protein include dairy products, soy products, meat (lean meat is also an excellent source of iron), fish, and poultry.
4. Choose more whole grains. Most people eat less than half the amount of fiber needed each day. Choosing whole grains, such as whole wheat breads and high-fiber cereals will help you achieve your fiber needs. By increasing the intake of fiber, you reduce your risk of diseases such as colon cancer and heart disease. Fiber also makes you feel full while helping to control your blood cholesterol and blood sugar.
5. Eat more vegetables and fruits. A healthy diet should contain at least five servings of vegetables and fruits each day. Fruits and vegetables are naturally high in vitamins, minerals, fiber, and they are low in calories. Fruit and vegetables are critical to proper nutrition. Make sure they are part of your daily menu. Fruit is also an excellent choice for in-between meal snacks too.
NUTRITION DEFICIENCIES:
Nutritional deficiencies, known as malnutrition, are the result of your body not getting enough of the nutrients it needs.Children are more at risk for serious complications due to nutritional deficiencies than adults.A nutritional deficiency occurs when the body doesn’t absorb the necessary amount of a nutrient.Deficiencies can lead to a variety of health problems.These include problems of digestion,skin problems,defective bone growth and dementia.The some of the disease due to nutrition deficiencies as follows:
Weakened Immune System
Inadequate nutrition can lead to a weakened immune system and poor wound healing, especially in older adults, according to MayoClinic.com. Getting proper amounts of vitamin A, B vitamins and zinc can help keep your immune system strong, according to Harvard Medical School. Although eating a well-balanced diet can help you meet your nutritional needs, ask your doctor if a multivitamin supplement is appropriate for you to help prevent deficiencies that can affect your immune system.
Anemia
Anemia is a condition often caused by lack of iron, folate or vitamin B-12 in the diet. Anemia can lead to fatigue, dizziness, lightheadedness, irritability and feeling cold. People with an increased risk for developing anemia include individuals with blood disorders, women with heavy menstrual periods, pregnant women and people with nutrient deficiencies, according to MedlinePlus. Treatment for anemia usually involves taking a supplement containing the nutrient you are deficient in.
Heart Disease
A study published in a 2011 edition of "Nutrition Research" reports that vitamin D deficiency is common in U.S. adults, and may be associated with heart disease. The Office of Dietary Supplements recommends adult men and women under age 71 consume at least 15 micrograms, while adults over age 70 get at least 20 micrograms of vitamin D each day. Good sources of vitamin D include sunlight, fish, milk, yogurt and egg yolks.
Osteoporosis
Osteoporosis, or weak, brittle bones, can result from lack of dietary calcium -- or reduced calcium absorption in your body. According to the Office of Dietary Supplements, groups of people with an increased risk for developing osteoporosis include postmenopausal women, women with eating disorders such as anorexia, people who avoid dairy products and vegetarians. Although dairy products are an excellent source of calcium, you don’t have to consume dairy foods to meet your daily calcium requirements. Calcium-fortified foods and beverages – like some breakfast cereals, brands of orange juice, tofu, soy milk, almond milk and soy yogurt – are excellent sources of dietary calcium. Many multivitamin supplements are also rich in calcium.
PHYSICAL FITNESS:
Physical Fitness is necessary to maintain a good health.
The term “physical activity” describes many forms of movement, including activities that involve the large skeletal muscles. Activities that involve the small skeletal muscles (e.g. playing board games, drawing, writing) are important, but they do not provide the health benefits of activities that involve the large skeletal muscles and require substantial energy expenditure.
Physical activity is defined by its duration, intensity, and frequency .
Duration is the amount of time spent participating in a physical activity session.
Intensity is the rate of energy expenditure.
Frequency is the number of physical activity sessions during a specific time period (e.g. one week).
TIPS FOR EXCERSISE AND FITNESS:
Committing to a routine of physical activity is one of the healthiest decisions you can make. Before you get moving, though, consider how best to be safe.
• Get medical clearance from your doctor before starting an exercise program, especially if you have a preexisting condition. Ask if there are any activities you should avoid.
• Consider health concerns. Keep in mind how your ongoing health problems affect your workouts. For example, diabetics may need to adjust the timing of medication and meal plans when setting an exercise schedule. Above all, if something feels wrong, such as sharp pain or unusual shortness of breath, simply stop. You may need to scale back or try another activity.
• Start slow. If you haven’t been active in a while, it can be harmful to immediately go “all out.” Instead, build up your exercise program little by little. Try spacing workouts in ten-minute increments twice a day. Or try just one class each week. Prevent injury and discomfort by warming up, cooling down, and keeping water handy.
• Commit to an exercise schedule for at least 3 or 4 weeks so that it becomes habit, and force yourself to stick with it. That will be much easier if you find activities you enjoy.
• Stay motivated by focusing on short-term goals, such as improving your mood and energy levels and reducing stress, rather than goals such as weight loss, which can take longer to achieve.
• Recognize problems. Exercise should never hurt or make you feel lousy. Stop exercising immediately and call your doctor if you feel dizzy or short of breath, develop chest pain or pressure, break out in a cold sweat, or experience pain. Also stop if a joint is red, swollen, or tender to touch. Listen to your body. If you tend to experience pain or discomfort after exercising for a while, try exercising for less time but more frequently throughout the day.
• Experiment with mindfulness. Instead of zoning out when you exercise, try to pay attention to your body. By really focusing on how your body feels as you exercise—the rhythm of your breathing , the way your feet strike the ground, your muscles flexing as you move, for example—you’ll improve your physical condition faster and better help to relieve stress and anxiety.
SEDENTARY LIFESTYLE(PHYSICAL INACTIVITY):
A sedentary lifestyle is a type of lifestyle with no or irregular physical activity. A person who lives a sedentary lifestyle may colloquially be known as a slob or couch potato. It is commonly found in both the developed and developing world. Sedentary activities include sitting,reading, watching television, playing video games, and computer use for much of the day with little or no vigorous physical exercise. A sedentary lifestyle can contribute to many preventable causes of death. Screen time is the amount of time a person spends watching a screen such as a television, computer monitor, or mobile device. Excessive screen time is linked to negative health consequences.
HEALTH EFFECTS DUE TO PHYSICAL INACTIVITY:
A lack of physical activity is one of the leading causes of preventable death worldwide.Sitting still may cause premature death. The risk is higher among those that sit still more than 5 hours per day. It is shown to be a risk factor on its own independent of hard exercise and BMI. There is the higher risk of chronic diseases. People that sit still more than 4 hours per day have a40 percent higher risk than those that sit fewer than 4 hours per day. However, those that exercise at least 4 hours per week are as healthy as those that sit fewer than 4 hours per day.
A sedentary lifestyle and lack of physical activity can contribute to or be a risk factor for:
• Anxiety
• Cardiovascular disease
• Colon cancer
• Depression
• Diabetes
• High blood pressure
• Lipid disorders
• Mortality in adults
• Obesity
• Osteoporosis
• Spinal disc herniation (Low back pain)
ADEQUATE SLEEP:
Sleep can be defined as the a condition of body and mind which typically recurs for several hours every night, in which the nervous system is inactive, the eyes closed, the postural muscles relaxed, and consciousness practically suspended.
BENEFITS OF GOOD SLEEP:
A good night’s sleep is incredibly important for good health.In fact, it just important as important as eating healthy food and exercise.Unfortunately,Western envoironment is interfering in our sleeping patterns.People are now sleeping less than they did in the past,sleep quality has been decreased.
1. Poor Sleep Can Make You Fat
Poor sleep is strongly linked to weight gain.People with short sleep duration tend to weigh significantly more than those who get adequate sleep.In fact, short sleep duration is one of the strongest risk factors for obesity.In one massive review study, children and adults with short sleep duration were 89% and 55% more likely to become obese, respectively.The effect of sleep on weight gain is believed to be mediated by numerous factors, including hormones and motivation to exercise.If you are trying to lose weight, getting quality sleep is absolutely crucial.
2. Good Sleepers Tend to Eat Fewer Calories
Studies show that sleep deprived individuals have a bigger appetite and tend to eat more calories.Sleep deprivation disrupts the daily fluctuations in appetite hormones and is believed to cause poor appetite regulation.This includes higher levels of ghrelin, the hormone that stimulates appetite, and reduced levels of leptin, the hormone that suppresses appetite.
3. Good Sleep Can Improve Concentration and Productivity
Sleep is important for various aspects of brain function.This includes cognition, concentration, productivity and performance.All of these are negatively affected by sleep deprivation.A study on medical interns provides a good example.Interns on a “traditional schedule” made 36% more serious medical errors than interns on a schedule that allowed more sleep.Another study found short sleep can negatively impact some aspects of brain function to a similar degree as alcohol intoxication.Good sleep, on the other hand, has been shown to improve problem solving skills and enhance memory performance of both children and adults.
INADEQUATE SLEEP:
Inadequate sleep leads to some health problems .Some of the health problems are mentioned as follow:
RELAXING THE MIND:
Read. Reading is a great way to calm your mind and to gain knowledge. It's also a wonderful way to wake up your mind in the morning and to help yourself fall asleep at night. Whether you're reading historical fiction or a steamy romance, being absorbed in another world will help you relax your mind. Even just six minutes of reading can help reduce your stress level by two-thirds.
Think positively. Become a positive thinker and to take more pleasure in your everyday interactions. Psychologists have shown that optimists and pessimists often face the same setbacks and challenges but the optimist copes with these in a better manner.
Practice deep breathing. Focusing on deepening your breath is one way to invoke the relaxation response to stress. Deep breathing is also known as diaphragmatic breathing, abdominal breathing, belly breathing, and paced respiration. Deep breathing encourages full oxygen exchange, meaning the trade of incoming fresh oxygen for outgoing carbon dioxide.This helps to slow the heartbeat and stabilize or even lower blood pressure.
Practice mindfulness. Mindfulness exercises are ways of paying attention to the present moment in order to help people adjust how they think and feel about their experiences.Mindfulness helps people manage and reduce stress and often uses techniques like meditation, breathing and yoga.
CONCLUSION:
It is concluded that to live a long one need to live a healthy life.Eating healthy,after all,is not about losing your ability to enjoy indulgences.It is the matter of gaining so many things that will affect you for rest of the life.Alonger life,the ability to enjoy natural foods,a wholesome sense of self-esteem and the joy of respecting your body for all that it does for you.