According
to the World Health Organization (WHO, 2002), Many factors combine together to
affect the health of individuals and communities. Whether people are healthy or
not, is determined by their circumstances and environment. Even before a child
is born, the health of the child can be affected by the lifestyle and choices
of the mother.
to the World Health Organization (WHO, 2002), Many factors combine together to
affect the health of individuals and communities. Whether people are healthy or
not, is determined by their circumstances and environment. Even before a child
is born, the health of the child can be affected by the lifestyle and choices
of the mother.
Grad
(2002) highlighted that there are several factors and lifestyles which can
improve or mitigates healthy living which include;
(2002) highlighted that there are several factors and lifestyles which can
improve or mitigates healthy living which include;
i.
Nutrition and healthy eating
Nutrition and healthy eating
ii.
Smoking Habits
Smoking Habits
iii.
Sexual health
Sexual health
iv.
Stress management
Stress management
v.
Weight management
Weight management
vi.
Birth control
Birth control
vii.
Fitness level
Fitness level
Nutrition
and Healthy Eating
and Healthy Eating
Croft (2009) stated that although it is true that what is known about nutrition and
diet is evolving, there are some nutrition basics that can help you sort
through the latest research and advice. Mastering nutrition basics comes down
to understanding the roles that specific nutrients play in a healthy diet. He
also stressed that proper attention must be paid to the following when making
your dietary decision, make sure to look for one that:
diet is evolving, there are some nutrition basics that can help you sort
through the latest research and advice. Mastering nutrition basics comes down
to understanding the roles that specific nutrients play in a healthy diet. He
also stressed that proper attention must be paid to the following when making
your dietary decision, make sure to look for one that:
- Includes a variety of foods from the major
food groups: fruits, vegetables, whole grains, low-fat dairy products, and
lean protein including beans and other legumes, nuts and seeds, and
healthy fats - Includes foods you can find in your local
grocery store — rather than specialty or gourmet store items - Fits your tastes, lifestyle and budget
- Also consider your health risks. For example,
do you have high cholesterol or high blood pressure? If so, be sure to
follow a diet that’s low in salt, saturated fat and cholesterol, and high
in fruits, vegetables, whole grains and healthy fats.
Smoking
Habits
Habits
Kenfield et al (2008) stressed that tobacco is a killer. Smokers and
other tobacco users are more likely to develop disease and die earlier than are
people who don’t use tobacco. According
to them, If you smoke, you may worry about what it’s doing to your health. You
probably worry, too, about how hard it might be to quit smoking. Nicotine is
highly addictive, and to quit smoking — especially without help — can be
difficult. In fact, most people don’t succeed the first time they try to quit
smoking. It may take more than one try, but you can stop smoking. Take that
first step: Decide to quit smoking. Set a stop date. And then take advantage of
the multitude of resources available to help you successfully quit smoking
which include;
other tobacco users are more likely to develop disease and die earlier than are
people who don’t use tobacco. According
to them, If you smoke, you may worry about what it’s doing to your health. You
probably worry, too, about how hard it might be to quit smoking. Nicotine is
highly addictive, and to quit smoking — especially without help — can be
difficult. In fact, most people don’t succeed the first time they try to quit
smoking. It may take more than one try, but you can stop smoking. Take that
first step: Decide to quit smoking. Set a stop date. And then take advantage of
the multitude of resources available to help you successfully quit smoking
which include;
·
Getting support from family members, friends, your
doctor, a counselor, a support group or a telephone quit line.
Getting support from family members, friends, your
doctor, a counselor, a support group or a telephone quit line.
·
Support can also come from use of one or more of
the medications approved by the Food and Drug Administration for smoking
cessation.
Support can also come from use of one or more of
the medications approved by the Food and Drug Administration for smoking
cessation.
·
Another key step in your quit-smoking action plan
is planning for challenges. For example, make a list of high-risk places you’ll
want to avoid when you start your quit-smoking plan. Think of other places to
go where smoking isn’t allowed, such as a shopping mall, a museum or movie
theater.
Another key step in your quit-smoking action plan
is planning for challenges. For example, make a list of high-risk places you’ll
want to avoid when you start your quit-smoking plan. Think of other places to
go where smoking isn’t allowed, such as a shopping mall, a museum or movie
theater.
Sexual
Health
Health
According to Shifren & Johannes (2008), Sexuality is part of being
human. Love, affection and intimacy all play a role in healthy relationships
from childhood through old age.
human. Love, affection and intimacy all play a role in healthy relationships
from childhood through old age.
You often hear about the importance of physical health, mental health and
spiritual health, but feeling confident about your sexual health also is very
important. Achieving sexual health allows for:
spiritual health, but feeling confident about your sexual health also is very
important. Achieving sexual health allows for:
- Healthy
relationships - Planned
pregnancies - Disease
prevention
That is why it is essential to be well-informed
about all aspects of sexual health and what it takes to have a fulfilling sex
life. Similarly, it’s important to be aware of factors that can complicate your
sexual health. Don’t let embarrassment keep you from bringing up concerns or
asking questions of your doctor or other health care providers.
about all aspects of sexual health and what it takes to have a fulfilling sex
life. Similarly, it’s important to be aware of factors that can complicate your
sexual health. Don’t let embarrassment keep you from bringing up concerns or
asking questions of your doctor or other health care providers.
Stress
Management
Management
Anspaugh (2011)
in work on “Coping with and Managing Stress”, stated that stress is a normal
psychological and physical reaction to the ever-increasing demands of life. Surveys
show that many people experience challenges with stress at some point during
the year.
in work on “Coping with and Managing Stress”, stated that stress is a normal
psychological and physical reaction to the ever-increasing demands of life. Surveys
show that many people experience challenges with stress at some point during
the year.
In looking at the causes of stress, remember that
your brain comes hard-wired with an alarm system for your protection. When your
brain perceives a threat, it signals your body to release a burst of hormones
to fuel your capacity for a response. This has been labeled the
“fight-or-flight” response.
your brain comes hard-wired with an alarm system for your protection. When your
brain perceives a threat, it signals your body to release a burst of hormones
to fuel your capacity for a response. This has been labeled the
“fight-or-flight” response.
Once the threat is gone, your body is meant to
return to a normal relaxed state. Unfortunately, the nonstop stress of modern
life means that your alarm system rarely shuts off.
return to a normal relaxed state. Unfortunately, the nonstop stress of modern
life means that your alarm system rarely shuts off.
That is why stress management is so important.
Stress management gives you a range of tools to reset your alarm system. Without
stress management, all too often your body is always on high alert. Over time,
high levels of stress lead to serious health problems. Don’t wait until stress
has a negative impact on your health, relationships or quality of life. Start
practicing a range of stress management techniques today.
Stress management gives you a range of tools to reset your alarm system. Without
stress management, all too often your body is always on high alert. Over time,
high levels of stress lead to serious health problems. Don’t wait until stress
has a negative impact on your health, relationships or quality of life. Start
practicing a range of stress management techniques today.
Weight Management
Whitney & Rolfes (2011) stated
that your weight is a balancing act, and calories are part of that equation.
Fad diets may promise you that counting carbs or eating a mountain of
grapefruit will make the pounds drop off. But when it comes to weight loss,
it’s calories that count. Weight loss comes down to burning more calories than
you take in. You can do that by reducing extra calories from food and
beverages, and increasing calories burned through physical activity.
that your weight is a balancing act, and calories are part of that equation.
Fad diets may promise you that counting carbs or eating a mountain of
grapefruit will make the pounds drop off. But when it comes to weight loss,
it’s calories that count. Weight loss comes down to burning more calories than
you take in. You can do that by reducing extra calories from food and
beverages, and increasing calories burned through physical activity.
Once you understand that equation, you are ready to set your weight-loss
goals and make a plan for reaching them. Remember, you don’t have to do it
alone. Talk to your doctor, family and friends for support. Ask yourself if now
is a good time and if you’re ready to make some necessary changes. Also, plan
smart: Anticipate how you will handle situations that challenge your resolve
and the inevitable minor setbacks.
goals and make a plan for reaching them. Remember, you don’t have to do it
alone. Talk to your doctor, family and friends for support. Ask yourself if now
is a good time and if you’re ready to make some necessary changes. Also, plan
smart: Anticipate how you will handle situations that challenge your resolve
and the inevitable minor setbacks.
If you have serious health problems because of your weight, your doctor
may suggest weight-loss surgery or medications for you. In this case, you and
your doctor will need to thoroughly discuss the potential benefits and the
possible risks.
may suggest weight-loss surgery or medications for you. In this case, you and
your doctor will need to thoroughly discuss the potential benefits and the
possible risks.
But don’t forget the bottom line: The key to successful weight loss is a
commitment to making indefinite changes in your diet and exercise habits.
commitment to making indefinite changes in your diet and exercise habits.
Birth
control
control
Power, French & Cowan (2007) advised that if you are considering
using birth control, you have many options — from natural family planning and
over-the-counter birth control products to prescription contraceptives or
sterilization.
using birth control, you have many options — from natural family planning and
over-the-counter birth control products to prescription contraceptives or
sterilization.
They added that to help determine which birth control method would be
best for you, consider your lifestyle, personal preferences and health status.
How do you feel about planning for sex? Inserting birth control devices into
your body? Taking a pill at the same time every day or tracking your fertile
days? Permanently ending the ability to conceive or father a child?
best for you, consider your lifestyle, personal preferences and health status.
How do you feel about planning for sex? Inserting birth control devices into
your body? Taking a pill at the same time every day or tracking your fertile
days? Permanently ending the ability to conceive or father a child?
It is also important to make an honest assessment of yourself, your
partner and your relationship. You may have different birth control needs if
you have sex often or you’re not in a monogamous relationship. Ideally, you and
your partner will discuss the options and reach a mutually beneficial decision.
partner and your relationship. You may have different birth control needs if
you have sex often or you’re not in a monogamous relationship. Ideally, you and
your partner will discuss the options and reach a mutually beneficial decision.
Fitness Level
Starting a fitness program may be one of the best things you can do for
your health. After all, physical activity can reduce your risk of chronic
disease, improve your balance and coordination, help you lose weight, and even
boost your self-esteem. And the benefits are yours for the taking, regardless
of age, sex or physical ability.
your health. After all, physical activity can reduce your risk of chronic
disease, improve your balance and coordination, help you lose weight, and even
boost your self-esteem. And the benefits are yours for the taking, regardless
of age, sex or physical ability.
The Department of American Health and Human Services recommends that
healthy adults include aerobic exercise and strength training in their fitness
plans, specifically:
healthy adults include aerobic exercise and strength training in their fitness
plans, specifically:
- At
least 150 minutes of moderate aerobic activity or 75 minutes of vigorous
aerobic activity a week - Strength
training exercises at least twice a week
Regular exercise can help you control your weight,
reduce your risk of heart disease, and strengthen your bones and muscles. But
if you haven’t exercised for some time and you have health concerns, you may
want to talk to your doctor before starting a new fitness routine.
reduce your risk of heart disease, and strengthen your bones and muscles. But
if you haven’t exercised for some time and you have health concerns, you may
want to talk to your doctor before starting a new fitness routine.
When you’re designing your personal fitness
program, consider your fitness goals. Think about your fitness likes and
dislikes, and note your personal barriers to fitness. Then consider practical
strategies for keeping your fitness program on track.
program, consider your fitness goals. Think about your fitness likes and
dislikes, and note your personal barriers to fitness. Then consider practical
strategies for keeping your fitness program on track.
Starting a fitness program is an important
decision, but it doesn’t have to be an overwhelming one. By planning carefully
and pacing yourself, you can make fitness a healthy habit that lasts a
lifetime.
decision, but it doesn’t have to be an overwhelming one. By planning carefully
and pacing yourself, you can make fitness a healthy habit that lasts a
lifetime.
(Haskell, 2007).
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“Healthy Eating: Why should I make healthy food choices?”. Journal
of Nutrition & Dietetics 10 (6): 29–32
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