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Leading a Healthy Lifestyle

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Dorothy Constantino

on 13 December 2013

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Transcript of Leading a Healthy Lifestyle

Leading a Healthy Lifestyle
Drinking enough water

flushes toxins out of vital organs
carries nutrients to your cells
provides a moist environment for
ear, nose and throat tissues

Lack of water →
dehydration is a condition that occurs when you don’t have enough water in your body to carry out normal functions.
Even mild dehydration can drain your energy and make you tired.

Something for you to try…

The Healthy Eating Plate for dinner
(Harvard School of Public Health)

½ with vegetables and fruits
¼ whole grains
¼ proteins

Is too much exercise bad for you?

Compulsive exercisers build their lives around working out and are genuinely distressed if they can't exercise as much as they feel they need to (or should be)

Teenagers who exercise too much are as likely to have low self-esteem, anxiety and stress as those who don't bother, the research revealed

Too much exercise can lead to:

Examples of moderate-intensity aerobic activities are:
walking fast
water aerobics
riding a bike on level ground or with few hills
playing doubles tennis
pushing a lawn mower

Daily chores such as shopping, cooking or housework don't count towards your 150 minutes weekly exercise.


What counts as exercise?

5. Sleep prevents diabetes

6. Sleep wards off heart disease

7. Sleep increases your fertility

Sleep – what are the benefits?

X 5

X 4


3 litres a day

(Roughly 5 pints)

How much water is enough?


2.2 litres a day

(Roughly 4 pints)

Fat & oils
→ provide essential fats

bread, pasta, cereals, potatoes and rice
→ provide energy

The benefits of…

What is enough exercise?

Experts say that we should do:

30 minutes of exercise everyday

More if you gain weight easily

Regular exercise is known to have a positive impact on mental and physical
wellbeing by reducing stress and anxiety while boosting self-esteem and brain power

Facts about exercising…

It's medically proven that people who do regular physical activity have:

up to a 35% lower risk of coronary heart disease and stroke

up to a 50% lower risk of type 2 diabetes

up to a 50% lower risk of colon cancer

up to a 20% lower risk of breast cancer

a 30% lower risk of early death

up to an 83% lower risk of osteoarthritis

up to a 68% lower risk of hip fracture

a 30% lower risk of falls (among older adults)

up to a 30% lower risk of depression

up to a 30% lower risk of dementia


One great tip on how to get a better night's sleep...

Most of us need around eight hours of good quality sleep a night to function properly – but some need more and some less. What matters is that you find out how much sleep you need and then try to achieve it.

How to improve your sleep

Dairy products
milk, cheese and yoghurt
→ provide calcium

Fruit & vegetables
→ provide many important vitamins and minerals

meat, poultry, fish, eggs, beans and nuts
→ provide the dietary mineral iron for strength

The benefits of…

1.Sleep boosts immunity

2. Sleep can slim you down

3. Sleep boosts your mental wellbeing

Sleep – what are the benefits?

Carbohydrates (Energy)

Fruit (Fibre)

Vegetables (Fibre)

Protein (Strength)

Dairy (Calcium)

Refined sugar and carbohydrates as well as fat and oils (Fat)

Healthy eating

is good for your heart

encourages weight loss

prevents osteoporosis

lowers high blood pressure

is an excellent de-stressor

has anti-ageing effects

promotes brain health

improves sleeping patterns

improves oxygen and nutrient
supply to cells in your body

helps to manage arthritis


Healthy Eating
Drinking Water
Claudia, Dorothy, Rebecca & Liam
What is a healthy lifestyle?

This guy did it!
Exercise can...
Improve your concentration!

"Newsweek" magazine (2007) reported that children who performed best in fitness tests ALSO performed best in academic and concentration tests

This also applied to adults!

You can ease the stress of uni work and motivate yourself by exercising to improve your concentration!

Chicken Breast

Chinese Takeaway:

Sweet and Sour

Egg Fried Rice
361 calories
950 calories
To Conclude...
All areas that we've covered are important in order to lead a healthy lifestyle!

They can help you to
- Feel more active
- Feel more motivated
- Concentrate on your Uni Work
- Look healthier
- Feel more confident

Reasons Why You Might Not Be Sleeping Well...
Your room might be too hot, cold or noisy

Your bed might be uncomfortable or too small

You don't have a regular sleep routine

You aren't getting enough exercise

You eat too late and can't get to sleep

You go to bed hungry and wake too early

should drink no more than 21 units of alcohol per week,
no more than four units in any one day,
have at least two alcohol-free days a week.

Units advised per week

1.5 Units

3 Units

1 Unit

2 Units

How much do we really drink?


Increased chance of liver problems
Reduced fertility
Higher blood pressure
Increased risks of various cancers
Can lead to death
Sleep deprivation
Excess stress
Changing relationships
Costs money
Lead to Addiction
Weight gain
Can lead to accidents/injuries

Pro’s and Con’s of Alcohol:

About 1 in 3 men, and about 1 in 7 women, drink more than the safe levels

Alcohol is a factor in 20-30% of accidents

Up to 30% male admissions and 15% female admissions to general surgical and medical wards have alcohol related problems

Alcohol is costing the NHS around £3 billion a year

Half of all violent crimes are alcohol related

1/3 of all domestic violence incidents are linked to alcohol misuse

Each year 5000 – 10,000 people die prematurely from alcohol abuse


Did you know?

should drink no more than 14 units of alcohol per week,
no more than three units in any one day,
have at least two alcohol-free days a week.


Moderate drinkers tend to have better and live longer than those who are either abstainers or heavy drinkers

Less chance of having heart attacks or strokes

Generally less likely to suffer from diabetes, arthritis, enlarged prostate and dementia

Helps build confidence

Meet new people

Eat before you go on a night out

Drink plenty of water!

If you have had a ‘heavy’ drinking session, avoid alcohol for 48 hours

Change what you drink

Reduce your alcohol intake

Take either one ‘dioralyte’ or ‘berocca’ before you go to bed and one when you wake up .

Visit: https://www.drinkaware.co.uk/

What can we do?

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