What Improvements Can I Make to My Lifestyle?
1. Increase Water Consumption:
I am going to increase my water consumption because I am not drinking the recommended daily amount, and because of this I get many headaches. Water is very important in our everyday lives; drinking enough water enables our body to maintain a steady temperature, and flush away wastes. Water is lost throughout your body during the day in the form of breath, sweat, urine, and bowel movements. In order to stay healthy you need to replace the fluid that is lost, if you don't replace the fluid you may become dehydrated.
2. Exercise More:
I exercise often, but I want to increase the amount of cardio, and weight lifting that I do. Once you begin to exercise regularly you realize how important being physically fit is. Being fit reduces your stress level, lifts your mood, and enhances your ability to sleep. Exercise also prevents diseases, enhances flexibility, endurance, and stamina, and controls weight. If you don't workout, your muscles lose tone and become flabby, your heart and lungs won't function efficiently, and your joints will become stiff, and you can injure them easily.
3. Eat More Fruits and Vegetables:
Eating fruits and vegetables may reduce your risk of chronic diseases or cancer. They provide essential vitamins, fiber, and minerals. Fruits and vegetables are filling, and naturally low in fat and calories. I am close to eating enough fruits and vegetables, but I want to increase my intake by eating fruits and vegetables as my snacks instead of something quick and healthy.
4. Increase Vitamin and Mineral Intake:
Vitamins and minerals make our bodies work properly. You get vitamins and minerals from the foods we eat. Some foods have more vitamins and minerals then others. Vitamins and minerals support normal growth and development, boost the immune system, and help cells and organs do their job. To make sure that I have a sufficient amount of vitamins and minerals in my body everyday, I will take a multi-vitamin every morning.
5. Decrease Pop Intake:
Drinking too much pop can cause bone-related problem. The phosphoric acid content that is in pop causes problems in our bodies like osteoporosis, weak bone, and bone fractures. Phosphorus is good for our bodies in certain amounts; however, if the phosphorus levels exceed the normal limit, it interferes with the absorption of calcium in our body. It drains calcium out of the bones, which causes reduced bone mineral density. I am going to decrease my intake of pop because I want to stay as healthy as possible for as long as I can. Without consuming pop I can drink more water, which will help me reach my goal of increasing my water intake.
6. Reduce Sodium Intake:
Too much sodium in our bodies increases blood pressure because it holds extra fluid in our body, which puts more strain on our heart. Too much sodium in our diets has other harmful health effects including and increased risk for having a stroke, heart failure, osteoporosis, stomach cancer, and kidney disease. 97% of American children and adolescents eat too much salt; this puts them at a greater risk for cardiovascular disease as they get older. I want to keep my sodium level at a normal level because I want to live a healthy, and fit life for as long as possible.
7. Pack Healthy Lunches:
I hate packing lunches. I either come home everyday for lunch, or I go to a fast food establishment. When I come home and eat I have a quick meal because I have limited time, and both my parents work shift work, so they don't have time to cook for me either. If I were to make my lunches the night before I would have time to incorporate foods from all of the food groups on the Canadian Food Guide, I would be saving myself money, and I would be eating a lot healthier.
8. Reduce Sugar Intake:
Sugar adds empty calories to food, increases cholesterol, decreasing it can lower your blood pressure, sugar increases fat storage. One teaspoon of sugar is the equivalent of about 16 calories. These calories add up very quickly. One can of pop has about 160 calories of sugar, but your body doesn't get any nutritional benefit from those calories. High intakes of added sugar have been linked to an increase in your triglyceride levels and a decrease in your "good" cholesterol levels. Sugars cause an increase in blood sugar levels, which can be helpful when we are active and need quick bursts of energy. If our muscles don't need sugar for exercise, then our body stores the sugar into fat cells for later use. Lowering my sugar intake will decrease my risk of heart disease, and high blood sugar. Reducing my soda intake will also be beneficial for lowering my sugar intake.
9. Get Enough Sleep Every Night:
Getting enough sleep every night benefits your learning and memory, metabolism and weight, safety, mood, cardiovascular health, and disease. Sleep helps the brain generate new information into memory. People who got more sleep after learning a new task did better on tests later. Depriving your body of sleep may cause weight gain by affecting the way our body processes carbohydrates. Not getting enough sleep may put your life in danger. Being tired during the day may cause falls, traffic mishaps, and car accidents. Not getting enough sleep puts you in a terrible mood. Get enough sleep at night so that you can do the things you like to do in life. Sleep may also help fight cancer. Sleep disorders have been connected to increased stress hormone levels, and an irregular heartbeat. I want to increase the amount of sleep I get at night by going to bed earlier and not staying up late playing on my phone. If I get enough sleep I will be able to concentrate more in class, be alert, and be active. If I don't get enough sleep at night I am a grouch the next day and I don't want to do anything.
10. Be Positive:
Being positive is healthy for your mind, body, and over all well-being. Positive thinking can impact how you deal with stress and your immunity. By having a positive attitude you reduce your risk of cardiovascular problems, less depression, and an increased lifespan. By being positive you live a healthier lifestyle. I want to be positive more than I already am. I get down on myself if I don't get the grade I was hoping for, or if I didn't make a good decision. By being more positive I hope that I can keep improving both physically and mentally by not stressing myself out.
I am going to increase my water consumption because I am not drinking the recommended daily amount, and because of this I get many headaches. Water is very important in our everyday lives; drinking enough water enables our body to maintain a steady temperature, and flush away wastes. Water is lost throughout your body during the day in the form of breath, sweat, urine, and bowel movements. In order to stay healthy you need to replace the fluid that is lost, if you don't replace the fluid you may become dehydrated.
2. Exercise More:
I exercise often, but I want to increase the amount of cardio, and weight lifting that I do. Once you begin to exercise regularly you realize how important being physically fit is. Being fit reduces your stress level, lifts your mood, and enhances your ability to sleep. Exercise also prevents diseases, enhances flexibility, endurance, and stamina, and controls weight. If you don't workout, your muscles lose tone and become flabby, your heart and lungs won't function efficiently, and your joints will become stiff, and you can injure them easily.
3. Eat More Fruits and Vegetables:
Eating fruits and vegetables may reduce your risk of chronic diseases or cancer. They provide essential vitamins, fiber, and minerals. Fruits and vegetables are filling, and naturally low in fat and calories. I am close to eating enough fruits and vegetables, but I want to increase my intake by eating fruits and vegetables as my snacks instead of something quick and healthy.
4. Increase Vitamin and Mineral Intake:
Vitamins and minerals make our bodies work properly. You get vitamins and minerals from the foods we eat. Some foods have more vitamins and minerals then others. Vitamins and minerals support normal growth and development, boost the immune system, and help cells and organs do their job. To make sure that I have a sufficient amount of vitamins and minerals in my body everyday, I will take a multi-vitamin every morning.
5. Decrease Pop Intake:
Drinking too much pop can cause bone-related problem. The phosphoric acid content that is in pop causes problems in our bodies like osteoporosis, weak bone, and bone fractures. Phosphorus is good for our bodies in certain amounts; however, if the phosphorus levels exceed the normal limit, it interferes with the absorption of calcium in our body. It drains calcium out of the bones, which causes reduced bone mineral density. I am going to decrease my intake of pop because I want to stay as healthy as possible for as long as I can. Without consuming pop I can drink more water, which will help me reach my goal of increasing my water intake.
6. Reduce Sodium Intake:
Too much sodium in our bodies increases blood pressure because it holds extra fluid in our body, which puts more strain on our heart. Too much sodium in our diets has other harmful health effects including and increased risk for having a stroke, heart failure, osteoporosis, stomach cancer, and kidney disease. 97% of American children and adolescents eat too much salt; this puts them at a greater risk for cardiovascular disease as they get older. I want to keep my sodium level at a normal level because I want to live a healthy, and fit life for as long as possible.
7. Pack Healthy Lunches:
I hate packing lunches. I either come home everyday for lunch, or I go to a fast food establishment. When I come home and eat I have a quick meal because I have limited time, and both my parents work shift work, so they don't have time to cook for me either. If I were to make my lunches the night before I would have time to incorporate foods from all of the food groups on the Canadian Food Guide, I would be saving myself money, and I would be eating a lot healthier.
8. Reduce Sugar Intake:
Sugar adds empty calories to food, increases cholesterol, decreasing it can lower your blood pressure, sugar increases fat storage. One teaspoon of sugar is the equivalent of about 16 calories. These calories add up very quickly. One can of pop has about 160 calories of sugar, but your body doesn't get any nutritional benefit from those calories. High intakes of added sugar have been linked to an increase in your triglyceride levels and a decrease in your "good" cholesterol levels. Sugars cause an increase in blood sugar levels, which can be helpful when we are active and need quick bursts of energy. If our muscles don't need sugar for exercise, then our body stores the sugar into fat cells for later use. Lowering my sugar intake will decrease my risk of heart disease, and high blood sugar. Reducing my soda intake will also be beneficial for lowering my sugar intake.
9. Get Enough Sleep Every Night:
Getting enough sleep every night benefits your learning and memory, metabolism and weight, safety, mood, cardiovascular health, and disease. Sleep helps the brain generate new information into memory. People who got more sleep after learning a new task did better on tests later. Depriving your body of sleep may cause weight gain by affecting the way our body processes carbohydrates. Not getting enough sleep may put your life in danger. Being tired during the day may cause falls, traffic mishaps, and car accidents. Not getting enough sleep puts you in a terrible mood. Get enough sleep at night so that you can do the things you like to do in life. Sleep may also help fight cancer. Sleep disorders have been connected to increased stress hormone levels, and an irregular heartbeat. I want to increase the amount of sleep I get at night by going to bed earlier and not staying up late playing on my phone. If I get enough sleep I will be able to concentrate more in class, be alert, and be active. If I don't get enough sleep at night I am a grouch the next day and I don't want to do anything.
10. Be Positive:
Being positive is healthy for your mind, body, and over all well-being. Positive thinking can impact how you deal with stress and your immunity. By having a positive attitude you reduce your risk of cardiovascular problems, less depression, and an increased lifespan. By being positive you live a healthier lifestyle. I want to be positive more than I already am. I get down on myself if I don't get the grade I was hoping for, or if I didn't make a good decision. By being more positive I hope that I can keep improving both physically and mentally by not stressing myself out.