Healthy lifestyle

Consumer health

In light of scientific and technologic advances, it is not surprising that many people believe that health is purchasable. The health marketplace abounds with products of every description to accommodate people’s desires. The problem areas include dietary supplements; herbal and homeopathic products, exercise devices; diet pills and potions; self-help books, recordings, and gadgets; youth and beauty aids; magnets; and some types of overthe-counter drug products.
Thousands of supplement products are marketed with false claims that they can boost energy, relieve stress, enhance athletic performance, and prevent or treat numerous health problems . Ads for “ergogenic aids” feature champion bodybuilders or other athletes without indicating that the real reason for their success is vigorous training. Few supplement products have any usefulness against disease, and most that do—such as niacin for cholesterol control—should not be taken without competent medical supervision. Although some herbs sold for medicinal purposes are useful, most are not, and some are dangerous .
Many worthless devices are claimed to “synchronize” brain waves, relieve pain, remove unwanted fat deposits, improve eyesight, relieve stress, detoxify the body, and ward off disease. Thousands of selfinstructional products and programs are marketed with false claims that they can help people lose weight, stop smoking, enhance athletic performance, quit drinking, think creatively, make friends, reduce pain, improve vision, restore hearing, cure acne, conquer fears, read faster, speak effectively, handle criticism, relieve depression, enlarge breasts, and do many other things . Magnets embedded in clothing, mattresses, or other products are falsely claimed to relieve pain, increase blood flow, boost immunity, and provide other health benefits

Fitness

Starting a fitness program is the best things you can do for your health care. Physical activity can reduce your risk of disease, improve your balance and coordination, help you to lose weight and even boost your self-esteem. And the benefits are yours for the taking, regardless of age, sex or physical ability.
At least 150 minutes of moderate aerobic activity or 50 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.
Starting a fitness program is an important decision. By planning carefully and pacing yourself, you can make fitness a healthy habit that lasts a lifetime.

Nutrition and healthy eating

Nutrition has been defined as food at work in the body. Nutrition includes everything that happens to food from the time it is eaten until it is used for various functions in the body. Nutrients are components of food that are needed by the body in adequate amounts in order to grow, reproduce and lead a normal, healthy life. Nutrients include water, proteins, fats, carbohydrates, minerals and vitamins. There are several nutrients in each of the groups: proteins, fats, carbohydrates, minerals and vitamins; hence the plural form of these words has been used. Thus there are over 40 essential nutrients supplied by food, which are used to produce literally thousands of substances necessary for life and physical fitness.

• Functions of Nutrients
The foods which we use daily include rice, wheat, dal, vegetables, fruits, milk, eggs, fish, meat, sugar, butter, oils, etc. These different foods are made up of a number of chemical components callednutrients. These are classified according to their chemical composition. Each nutrient class has its own function, but the various nutrients must act in unison for effective action. The nutrients found in foods are — carbohydrates, proteins, fats, minerals, vitamins and water. Fibre is also an essential component of our diet. The functions of nutrients are given below.
• Carbohydrates: Starch found in cereals and sugar in sugarcane and fruits are examples of carbohydrates in foods. The chief function of carbohydrates is to provide energy needed by our body. Those not used immediately for this purpose are stored as glycogen or converted to fat and stored, to be mobilised for energy supply when needed.


• Fats: Oils found in seeds, butter from milk, and lard from meat, are examples of fats found in foods. Fats are concentrated sources of energy, carriers of fat soluble vitamins and a source of essential fatty acids. If excess fats are taken in the diet, these are stored as fat reserves in the body. Energy taken in excess of body needs, is stored as fat in the body.


• Proteins: Casein from milk, albumin in egg, globulins in legumes and gluten in wheat, are examples of proteins occurring in foods. The main function of protein is the building of new tissues and maintaining and repair of those already built. Synthesis of regulatory and protective substances such as enzymes, hormones and antibodies is also a function of food proteins. About 10 per cent of the total energy is supplied by proteins in the diet. Protein, when taken in excess of the body’s need, is converted to carbohydrates and fats and is stored in the body.


• Minerals: The minerals calcium, phosphorus, iron, iodine, sodium, potassium and others are found in various foods in combination with organic and inorganic compounds. Minerals are necessary for body-building, for building of bones, teeth and structural parts of soft tissues. They also play a role in regulation of processes in the body, e.g., muscle contraction, clotting of blood, nerve stimuli, etc.


• Vitamins: Fat-soluble vitamins A, D, E and K and also water-soluble vitamins C and B group are found in foods. These are needed for growth, normal function of the body and normal body processes. Water: We get water in foods we eat and a major part from the water we drink as such and as beverages. Water is an essential part of our body structure and it accounts for about 60 per cent of our body weight. Water is essential for the utilisation of food material in the body and also for elimination of food waste. It is a regulator of body processes such as maintenance of body temperature.

Quit smoking

Within a few days you will probably begin to notice some remarkable changes in your body. Your sense of smell and taste may improve. You will breathe easier, and your smoker's hack will begin to disappear, although you may notice that you will continue to cough for a while. And you will be free from the mess, smell, inconvenience, expense, and dependence of cigarette smoking. It is important to understand that the long range after-effects of quitting are only temporary and signal the beginning of a healthier life. Now that you've quit, you've added a number of healthy productive days to each year of your life. Most important, you've greatly improved your chances for a longer life. You have significantly reduced your risk of death from heart disease, stroke, chronic bronchitis, emphysema, and several kinds of cancer­p;not just lung cancer.

Stress management

Researchers define stress as a physical, mental, or emotional response to events that causes bodily or mental tension. Simply put, stress is any outside force or event that has an effect on our body or mind.

• What Causes Us Stress?
While incarcerated prisoners make twenty decisions a day, those of us walking the streets make one hundred & twenty decisions a day. 
• Signs of Stress
Physical
Headache , Back Pain, Fatigue, Aches and Pains,
Mental,
Difficulty Concentrating, Increased Errors, Poor Decision Making
• How Can We Manage Stress?
• Time Management
Get organized, Get structured, Set short term goals, Set long term goals, Use a planner:
• Relaxation
Breathing: practice deep breathing , Progressive muscle relaxation ,Guided Imagery,Meditation

Weight loss

Weight loss should occur when you eat fewer calories than you burn. Increasing physical activity while limiting your calories will increase your rate of weight loss. Increasing physical activity will also help you to maintain your weight after weight loss. Discuss appropriate calorie levels and serving sizes with your dietitian

1. Keep a written food and physical activity journal.
2. Weigh yourself once per week at the same time of day, with the same amount of clothing, and on the same scale.
3. Eat breakfast everyday and do not skip meals. Skipping meals can lead to extreme hunger, overeating and poor food choices.
4. Plan your meals and eat around the same time every day.
5. Pick an eating area at home and/or work.
6. Turn off the TV and/or computer during meals and snacks.
7. Eat slowly. Take 30 minutes for a meal. It takes 20 minutes before you feel full, so wait 20
minutes after your first serving before taking a second serving.
8. Eat protein foods first to help you feel full sooner.
9. Read food labels to help control portions of food.
10. Eat less fat and sugar. Eat more fiber, including fresh fruits/vegetables and whole grains.
11. Limit restaurant and fast food meals.