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Transcript of Health&Happiness
Exercise Elements of Good Health
for a Full and Happy Life The World Health Organization defines health as a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity. Nutrition Sleep Dynamics
Brain How much is enough? Exercise Benefits
Exercise To reduce depression Protective Antioxidants High Tyrosine Proteins Importance of Water Phases of sleep Insomnia, which is Latin for "no sleep," is the inability to fall asleep or remain asleep. Insomnia is also used to describe the condition of waking up not feeling restored or refreshed. Good sleep habits Improved mood
Improved ability to cope with stress
Pride in physical accomplishments
Increased satisfaction with oneself
Improved body image
Improved in confidence in your physical abilities
Decreased symptoms associated with depression Psychological benefits Overall Benefits Reduces the risk of many illnesses including heart disease, diabetes, high blood pressure and high cholesterol
Reduces or maintain body weight
Increases energy levels
Builds and maintain healthy muscles, bones, and joints
Enhances work, recreation, and sport performance Incidental exercise Even a brief walk at low intensity can improve mood and increase energy. As little as 10 minutes of aerobic exercise can have a positive effect. For long-term benefits, you should exercise 3-4 times a week for 30 minutes per session at a moderate intensity. Programs longer than 10 weeks work best for reducing symptoms of depression For Weight Loss Aerobic activity:
Get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. However, to effectively lose weight, some people may need up to 300 minutes a week of moderate physical activity. You also can do a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week, and sessions of activity should be at least 10 minutes in duration.
Do strength training exercises at least twice a week. No specific amount of time for each strength training session is included in the guidelines. The majority of the cell structure in the brain consists of healthy unsaturated fats. As the brain continues to fix itself and grow additional neurons, it needs a good supply of unsaturated fats. Healthy Fats for Brain Growth Best sources of Unsaturated Fats As people get older, substances called free radicals, which are floating through the bloodstream, can damage brain cells. However antioxidants can fight these free radicals so they become harmless. By eating foods high in antioxidants we can protect our brain from free radical damage. Good sources of antioxidants Berries
Red grapes Brains don’t just have neurons, but also neurotransmitters, which help nerve cells communicate and also influences mood. If these neurotransmitters are insufficient, your brain will not work at its optimal level. Tyrosine which is a nonessential amino acid found in certain proteins that help to build neurotransmitters. . By consuming foods that contain Phenylalanine, our bodies can make Tyrosine to build more neurotransmitters. Protiens for Tyrosine Dairy products
Soy The human body is made up of 55-75% of water. Every single cell and organ system in the human body needs water to function. Even a mild case of dehydration can reduce your mental energy and capacity, causing your memory to become impaired and decreasing energy levels. You should drink at least two litres of water each day. This is not optional; it is imperative. Health forms a crucial part of the foundation to happiness. It's hard to be happy if you're literally sick and tired all of the time. So do whatever you can to be healthy and you'll boost your chances of being happy. Aerobic Exercise Aerobic or 'cardio' exercise is any exercise that requires oxygen and increases your heart rate. High intensity cardio releases endorphins that create feelings of euphoria which can remain long after the exercise is finished, therefore improving overall mood. Strength Training Strength training is any physical activity or exercise that uses the force of a muscle against some form of resistance to build muscle strength, endurance, and size. Regular strength training can improve self esteem and increase confidence and give you a feeling of empowerment. Plus increasing your muscle mass will speed up your metabolism. Incidental exercise is simply making your normal routine more active. Such as taking the stairs instead of the elevator or walking to the shops instead of driving. By making some small changes in your lifestyle you can see some positive benefits Regulate
Supply Fibre The brain relies on 100% sugar for its energy. However, it needs to be delivered steadily so as not to overload the brain. Sugar is also responsible for unstable blood glucose levels, which has an impact on energy levels. Fibre is important because it slows down the absorption of sugar and it helps us to feel fuller longer. Enhance
with Food Eating processed foods with little nutritional benefit and high in preservatives can leave you feeling tired and sluggish. Often when we are feeling low we reach for foods that contain large amounts of sugar. This is commonly known as comfort eating. While these foods give us an initial high and may make us feel good in the short term, blood glucose levels quickly plummet, leaving you feeling even more fatigued and lower than before. Quick Fix? Or long term solution. Instead, by choosing slow release carbohydrates and protien we can increase our energy levels which is a factor in helping to improve our overall mood. Foods that increase serotonin levels in the body can help alleviate low moods and increase feel good hormones. Happy Hormone Nutrition and your brain The food that we eat has a tremendous impact on our brain. The brain controls our moods, so in order to be happy you can't disregard a healthy diet. By eating the right foods we can help to maximise the brains ability to function at peak level, therefore helping us to reduce and prevent the risk of depression. Spinach
Whole grains Eating for Energy In order to live a full and healthy life we must have the energy to do so. By eating the right foods we can obtain and maintain high energy levels. Carbohydrates Carbohydrates are the body’s preferred fuel source. But not all carbohydrates were created equal. Complex carbohydrates such as whole grains, starchy vegetables, beans and lentils release energy slowly while simple carbohydrates such as sugary and processed foods send our blood glucose levels on a rollercoaster ride with a soaring high then a crashing low, leaving us feeling tired and sluggish. Best sources of Fibre Dried fruits – apricots, dates, prunes, raisins
Vegetables – broccoli, green peas, spinach
Peas and beans – black-eyed peas, kidney beans, lima beans
Nuts and seeds – almonds and flaxseed
Whole fruit – avocadoes, kiwi, oranges, pears and apples
Whole wheat grains – barley, brown rice, oats Serotonin is often called the ‘happy’ hormone, as it greatly influences an overall sense of well-being. It also helps to regulate moods, temper, anxiety, and can relieve depression. Tryptophan is an amino acid which is found in protein, which the body converts to serotonin. Nuts
Soybean oil Corn oil
Oily fish Chocolate has long been considered to improve mood. Chocolate stimulates endorphin production, which gives a feeling of pleasure and it also contains serotonin. That doesn’t mean you can freely scoff a block of Cadbury’s Milk Chocolate a day though. The quality
of chocolate is very important, the darker the better. Chocolate that has 65% or higher cocoa content contains more antioxidants than milk varieties. Dark chocolate is also known to improve memory. Healthy Chocolate Sleep is divided into different phases or cycles, Non REM (Rapid Eye Movement) sleep and REM sleep. These cycles repeat every 90 minutes. Most dreams occur in the REM cycle. What happens when we sleep A good sleep allows the repair, detoxification, maintenance and building processes to occur. It also increases the efficiency of antioxidant mechanisms in the brain. Sleeping
Problems Insomnia What can cause insomnia Many factors can cause lost sleep. Some of these are stress, pain and discomfort, some medications, jet-lag, shift work and depression. Consequences of poor sleep Losing sleep impairs attention, alertness, concentration, reasoning, and problem solving making it difficult to learn. Sleep loss is also a big public safety hazard every day on the road. Drowsiness can slow reaction time as much as driving drunk. It also increases the risk of heart disease, high blood pressure, stroke and diabetes. Go to sleep and wake up at the same time
Avoid caffeine, alcohol, nicotine, and other chemicals that interfere with sleep
Make your bedroom dark, quiet and cool.
Establish a calming pre-sleep routine
Go to sleep when you're truly tired
Don't nap too close to your regular bedtime
Don't eat or drink too much close to bedtime
Exercise regularly—but not too soon before bedtime