How to Keep Yourself Healthy Essay [Internet].
Micronutrients are nutrients we need in relatively small quantities like vitamins and minerals. In contrast, macronutrients are needed in larger amounts. For example, we need relatively large amounts of proteins, carbohydrates, and fats in comparison to vitamins and minerals. These are the chemicals we need in our diet because they provide our bodies with energy, which is measured in either kilojoules (kj) or calories. We also need all three macronutrients in our diets to help with all metabolic processes in your body and help on repair of any damaged cells. Just cutting out all fat from your diet is not a good idea as fat is an essential macronutrient. Fat is a good source of energy, it helps you to absorb some vitamins from food, it provides essential fatty acids, which are necessary for building hormones, and it provides the lining for your cells. We also need protein in our diets to help our body to repair cells and make new ones. Protein is also an essential building block for bones, muscles, cartilage, skin, and blood. Lastly, carbohydrates are needed by the body for energy. However, eating too many carbohydrates and not enough fats and proteins can lead to you gaining weight. Overall, it is important to understand the sources and functions of all the three macronutrients and to base our diet on a good mix of all of them.
There are many ways to incorporate fruits and vegetables into your diet. Convenient options include eating more salads, keeping precut vegetables and fruits in the refrigerator, and choosing fruit as a snack. It is also a good idea to experiment with different types of fruits and vegetables. This can help you find those that you like best and incorporate them into your diet. When choosing fruits and vegetables, it is always best to choose whole foods in their natural state, as opposed to processed options like fruit snacks or fruit juice. Although the nutritional value of these products varies, they often contain added sugars and have less nutritional benefits compared to whole fruits and vegetables. The Physicians Committee for Responsible Medicine suggests trying to eat at least one dark green and one orange vegetable each day. This can help you take advantage of the many vitamins and minerals these foods provide. For example, dark green vegetables like collard greens and spinach are high in vitamins K, A, and C, as well as fiber. In addition to giving fruits and vegetables a starring role in meals, planning meals that are heavy in these foods makes it inevitable that you will consume less foods high in added sugars and unhealthy fats. By adding a serving of fruit or vegetables to each meal, it becomes easier to hit the recommended targets for each. In many cases, especially when replacing less healthy options like fries or sugary snacks with vegetables and fruits, this can also lead to weight loss. Juicing, the process of extracting juice from fruits and vegetables, has become a popular way to increase fruit and vegetable intake. However, it is important to understand that the process of juicing removes the natural fiber and some of the nutrients in whole fruits and vegetables. The American Cancer Society recommends that if you do juice, use it as a supplement to your regular fruit and vegetable consumption, rather than a replacement. This is because most Americans do not consume enough fruit and vegetables to begin with. The American Cancer Society also recommends making vegetable-based juices with a small amount of fruit for taste if you are concerned about sugar intake.
Good nutrition is vital for allowing the body to function properly and for maintaining health. It is important to consume a range of nutrients on a daily basis from five food groups. Starchy carbohydrates should be eaten each day in the form of whole grains or whole grain foods, such as farina, bran, oats, barley, brown rice, bulgur, bread, pasta, and crackers. These foods provide a good source of energy for the body. At least five portions of a variety of fruit and vegetables should be included in the diet daily. These can be fresh, frozen, canned, or dried. All individuals should maintain the consumption of fruits and vegetables due to their vitamin content, or by drinking fruit and vegetable juices, which provide the nutrients that offer the same health benefits as eating whole fruits and vegetables. Dairy products are an important part of a healthy diet for both their general mineral content and being a source of calcium and are important for bone health. Dairy products include cow's milk, yogurt, cheese, and calcium-fortified foods, including soymilk. Drinking cow's milk is beneficial because it is a great source of calcium, magnesium, and vitamin D, which all help in building strong bones. Meat contains important minerals, such as zinc and B vitamins, and it acts as a protein source. Beans and pulses count as an alternative to meats and contain less fat and less cholesterol, making them healthier. Oily fish provides the body with omega-3 fatty acids, and these are essential for heart health and brain function. These types of fish include salmon, trout, and herring, which are the best kind of fish for the body. Frequent consumption of foods high in salt can increase the risk of developing high blood pressure. Similarly, a diet rich in sugars increases the risk of dental caries. Women are more likely to reach nutritional goals if they include a source of iron in the diet daily, such as beef or fortified cereal. Pregnant women also need to consume more folic acid, B12, and iron, as well as meeting important protein and calcium requirements.
Today I will speak about how to improve your health.
Water is essential for life and everyone should drink at least eight glasses of water per day. However, those who play sports or exercise regularly need to drink more because they will be losing a lot of water by sweating. Also, our body will get rid of some water every day through sweat, urine, feces and even by breathing. It is vital that we replace the water in our body regularly; otherwise we will become dehydrated. When we are dehydrated it means that there is not enough water in our body to carry out normal functions. Dehydration is particularly dangerous for children and older people, and can cause a range of symptoms such as headaches, dizziness, tiredness, dry mouth and confusion. If it is not fixed, dehydration can make us very ill and in the worst instances can even lead to death. Here are some tips for drinking more water: Carry water with you and drink from it regularly. Get yourself a water bottle and make sure you know how many you need to drink each day. For example, if your bottle is 500ml and the daily recommended amount is 2000ml, you would need to drink four bottles' worth. Drink a glass of water before each meal. If you don't like the taste of water, some squash or fruit juice can be a good alternative. Your local pharmacist can advise you on suitable rehydration drinks for children. Tea and coffee can count towards your fluid intake, but try to cut down on caffeinated drinks as they can have a diuretic effect, which means they make you urinate more often. Alcoholic drinks don't count, because they can make you dehydrated. Try to drink water regularly, rather than too much in one go. If you are planning to do exercise, make sure you start off well hydrated by drinking regular amounts in the hours before you start. During the exercise, drink frequently to replace the fluids you are losing by sweating. If you are exercising for more than 30 minutes, then rehydration drinks (containing electrolytes) may be useful after you've finished exercising. Electrolytes are essential for water regulation within the body and for correct functioning of our nerves and muscles. They include sodium, potassium and chloride and can become unbalanced through sweating or when we are ill. However, it is important to be aware that some rehydration drinks contain a lot of sugar which can contribute to tooth decay.
In general, a healthy diet can help to maintain a healthy body weight or improve overall health and decrease the risk of many diet-related chronic diseases, such as cardiovascular disease, diabetes and some cancers. There is a good evidence proved that eating a healthy diet can reduce the risk of obesity and illnesses such as diabetes, heart disease, stroke, osteoporosis and some types of cancer. The foods that people consume contains several different types of nutrients, which are all required for the vital processes of human body. Impact and contribution of a healthy diet to a positive lifestyle are according to people’s lifestyle, behavioral and habits. Examples, eating habits, health awareness, physical activity, lifestyle practices, and others that will influence people’s lifespan and lifestyle.
Another key part of a healthy diet is limiting processed foods. About three-quarters of the food in your local supermarket is processed, and many of the items in this section are filled with hidden fats, sugars, and salts. When you first start on this path, it can be tempting to cut out all processed foods at once. However, by making small changes and reducing your intake over time, you're much more likely to stick to a healthy eating habit. The first step is to start replacing processed foods with fresh foods. For example, swap your frozen pizza for a homemade pizza using a wholemeal pitta bread 'base', low-salt tomato sauce, grated half-fat cheese, and some vegetables or salad on top. Or, if you're eating a ready meal from the supermarket, try adding some extra vegetables to it - they can help you feel fuller for longer. And be aware of what you're buying: use the list of ingredients on the packaging to help you identify the amount of fat, salt, and sugar in the food product. As a general rule, when comparing foods, look for more greens and ambers and fewer reds on the label. Over time, you'll find that your taste buds adapt and the added salts and sugars in processed foods will become too much. Some people find that when they stop eating processed foods, they notice that energy dips and mood swings they may have put down to other factors in their lives, such as a busy job or a teenager, seem to disappear. Also, cutting out processed foods can help rebalance the good and bad bacteria in your gut, helping to improve your digestion and strengthen your immune system. By making small changes and being kind to yourself when you eat something that's not on the 'healthy' food list, you're more likely to stay at a healthy weight and reduce your risk of illness. Processed foods have been altered from their natural state for "safety" and convenience reasons - this means that many of the nutrients (like vitamins and minerals) are lost in the process. By cutting them out of your diet and prioritizing fresh over packaged foods, you'll get the benefits without having to worry about the harmful effects.
1.1 Identify the regulatory requirements, codes of practice and relevant guidance for managing concerns and complaints in own area of work. The Local Complaint Stage (1)Immediately after hearing of a complaint, contact the complainant to determine where their issues lie and what they would like to see as a result of the investigation. It is important that the local manager• Demonstrates a caring attitude and shows that there is a genuine attempt to understand the problem. • Ensures the complainant is aware of the complaint process and timelines• Provides the complainant with their contact name and telephone number• Obtains all complaint details at this point of contact to avoid the customer having to repeat themselves
How to Keep Yourself Healthy Essay
When exploring what is health, it looks at the idea of an individual being free from illness or injuries (World Health Organization 1948). WHO further explains that it is the state of complete: physical, mental, and social well-being and not the absence of disease or infirmity (health context, 2018) In 1986 during Ottawa Charter for Health Promotion, WHO said health is a resource for everyday life, not the objective of living, also is a positive concept emphasizing social, personal resources, and physical capacities. There are different aspects that contribute and impact a person’s health such as their: family and friends, education or job, body, spirit and mind, and all these need to balance to ensure good health (health context, 2018).