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How To Be Healthy

The document discusses what it means to be healthy and live a healthy lifestyle. It covers topics like not smoking, eating nutritious foods, getting regular exercise, managing stress, and getting enough sleep. Maintaining overall wellness involves making balanced choices across nutrition, activity, and rest.

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Hara Prasad
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45 views

How To Be Healthy

The document discusses what it means to be healthy and live a healthy lifestyle. It covers topics like not smoking, eating nutritious foods, getting regular exercise, managing stress, and getting enough sleep. Maintaining overall wellness involves making balanced choices across nutrition, activity, and rest.

Uploaded by

Hara Prasad
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
You are on page 1/ 33

Be aware and be healthy

Theme: A perspective on health Author: Hara Mohapatra

What Does Healthy Person Mean?


In

general, a healthy person doesn't smoke, is at a healthy weight, eats healthy and exercises. Sounds simple, doesn't it? The trick to healthy living is making small changes... Taking more steps, adding fruit to your breakfast, having an extra glass of water... Here we have just a few ways you can start living healthy without drastic changes.

What Does Healthy Lifestyle Mean?


does it mean to live a healthy lifestyle? It is a way of living that allows you to enjoy more aspects of your life in a more fulfilling way. It is not just about trying to avoid one illness after another, or trying to just not feel as bad as you normally do. It is about feeling and being well physically, mentally and socially. It is about making specific choices that give you the opportunity to feel your best for as long as you can. Living a healthy lifestyle is about saying YES to life.
What

Healthy Person

The Killers
Smoking / Alcohol Sugar Salt Stress

1. Smoking
Cigarette

smoke is a toxic cocktail of around 70 cancer-causing chemicals and hundreds of other poisons. Smoking is the single biggest cause of cancer in the world. In all over world, smoking accounts for one in four cancer deaths and kills five times more people than road accidents, overdoses, murder, suicide and HIV all put together.

No Smoking Logo

2.Sugar
Every single organ in the body is negatively affected by sugar. Decrease the immunity of body Aggravates the aging process Raises insulin levels Tooth and Bone Decay

3. Salt
Salt stimulates the adrenal gland ,resulting in stress Salt caused water retention and high blood pressure Salt is natural antibiotic ,kills good bacteria in guts. It affects digestive system in a way that nutrient absorption is lowered

4.Stress
Makes you tired/unexplained fatigue/Mood swing Makes you old/shorten your life Makes you fat when stress level is high,cortisol is high and insulin is high also which lead to fat gain Decreases the neurons or new connections in the brain that makes you stupid

Foundations
Nutrition Exercise Recuperation / Recovery

1.Nutrition
Food Groups
Vegetables Fruits Grains Dairy Protein Foods Vitamin and Minerals

Main 3s
Fat
Trans Fats/Artificial Fats Saturated Fats Cholesterol Polyunsaturated and Monounsaturated Fats Carbohydrate Simple Carbohydrate Complex Carbohydrate Protein

2. Eating
Eat

at roughly the same times each day. This might be two, three or more times but a routine encourages a reasonable weight. Focus on chewing food Eat when you are hungry Try to include a large variety of food source

Healthy Food

Liquid Protein
60 % of body is water Consume 3 to 5 liters Start your day with glass of water, Sip it Sip during the exercise

Exercise
Aerobic
Cardio Walking/jogging/running Stairs

Anaerobic
Strength training Bodybuilding Calisthenics/bodyweight exercises

Stretching

A Minimum to do
Walk 30 to 40 minutes thrice a week (purposedly) Especially on weekends under the sun Stretch on weekends or weekdays (depends) Focus on spine and hamstring stretch Use stairs all the time

Recuperation
Try to sleep for 6-8 hours, same time daily Stretching ,slow long walking, breathing. Check at evening daily your stress level especially feeling. Take more green tea, lime/lemon No heavy drinking in empty stomach

3. Sitting
sit around too long. Break up your sitting time by walking around at regular intervals. At home, do a chore. At work, visit a colleague.
Don't

Sitting

4. The Sun
Moderate

exposure to the sun. Between 11 am and 3 pm, it's better to be under the sun for a little amount of time. it helps in stress reduction and sustain a good mood (Feel better). It will make you active It will make you healthier with vitamin D and strong bones.

Sun Shining

5. Walking
Walk

every day. The aim should be to do around 10,000 steps which equates to around 60-90 minutes of walking.

Use a 10-10-10 tempo for increasing intensity

Walking

6. Drinking
Think

about what you drink. Water is good. Semi-skimmed milk is good too. Moderate amounts of tea and coffee are fine - for evidence. Many soft drinks (including fizzy and sweetened soft drinks) contain a lot of sugar. Alcohol is high in calories. Experts think, that enough coffee is good for your memory and the chewing-gum has the same effect.

Mineral Water

7. Sleeping
Get

enough sleep. Seven or eight hours a night. It's important to go to bed at a regular time and get up at a regular time.
Sleep

less than 7 hours die earlier. Actually, sleeping more than 10 hours per day has the same effect.aim for 6 to 8 hours . Stretch in evening to have a good night sleep Sleep in dark Less sleep means more cortisol and insulin that increases fat

Sleeping

8. Happiness
Slow

digesting Crabs Watch fat intake Have apple as snack Have avocado or butter fruit Try varieties of tea. Green tea, black tea etc Have 2 3 cups of cold water after 7 pm

Dont sit for long duration Try to get 7-9 hours of sleep Be more active Don't miss breakfast Be careful on white stuffs. Like salt. Sugar ,white rice etc Consider taking a multivitamin daily Try cinnamon for sugar to stabilize and also additionally it took longer for food to exit stomach .you feel full for longer

Happiness

The End

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