Healthy Lifestyle

A healthy diet is one that helps maintain or improve health. It is important for the prevention of many chronic illnesses and other health risks such as:

• obesity

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• heart disease
• diabetes
• cancer etc

A healthy diet involves consuming appropriate amounts of all nutrients, and an adequate amount of water. Nutrients can be obtained from many different foods, so there are a wide variety of diets that may be considered healthy diets. There are a number of diets and recommendations by numerous medical and governmental institutions that are designed to promote certain aspects of health.

However the most recommended diet is a balanced diet. This diet is even indorsed and recommended by the World Health Organization A balanced diet is a diet that includes appropriate amount of nutrients especially the five major food groups. These five major food groups have been designed and put on a food pyramid to make it easier to understand. It is made up of

1. carbohydrates
2. vitamins and minerals
3. proteins
4. sugars and fats
5. water

The problem with eating unhealthy foods is it makes you crave even more junk food. A handful of chips usually leave you wanting more. Once you break the cycle of unhealthy eating, it’s easier to maintain good eating habits which lead to weight loss. Junk food includes foods such as hamburgers, hot dogs, ice cream, cake, hot chips and pizza. Unhealthy food not only makes one prone to more illnesses, but they can slow down a child’s development. Smoking and regular drinking are also unhealthy. Smoking can cause lung and respiratory diseases, loss of memory as well as skin, nail and teeth damage. Drinking on the other hand can cause serious cases of liver damage, blurred vision and one can even become dependent on this substance.

I advise you stay away from any drinking and smoking. So, next time when someone offers you a smoke or a drink, rather take a glass of clean and fresh water! Stay safe!

1. Not smoking
2. Healthy weight
3. Eating healthy - minimum 5 vegetables and fruit per day
4. Exercising 30 minutes, 5 times per week
5. Sleeping for at least eight hours

The following five countries participated in the global Youth Tobacco Survey: Ghana, Malawi, Nigeria, South Africa, and Zimbabwe (Global Youth Tobacco Survey Collaborative Group 2002). The survey showed a significant number of youths age 13 to 15 smoked cigarettes; many more used other tobacco products.

• Upper Body Flexibility Exercises Stretch #1 Shoulder & Chest This can be performed kneeling or standing. Clasp hands behind back and straighten arms. Raise hands as high as possible and bend forward from the waist and hold.
• Stretch #2 Arm Across Chest Place one arm straight across chest. place hand on elbow and pull arm towards chest and hold. Repeat with other arm.
• Stretch #3 Triceps Stretch Place one hand behind back with elbow in air. Place other hand on elbow and gently pull towards head. Hold and repeat with other arm.
• Lower Body Flexibility Exercises Stretch #4 Glute Stretch Sitting on floor with right leg bent, place right foot over left leg. Place left arm over right leg so elbow can be used to push right knee. Hold and repeat for other side.
• Stretch #5 Adductor Stretch Stand with feet as wide apart as is comfortable. Shift weight to one side as knee bends. Reach towards extended foot and hold. Repeat for other side.
• Stretch #6 Single Leg Hamstring. Place leg out straight and bend the other so your foot is flat into your thigh. Bend forward from the waist keeping your back flat. Hold and repeat with the other leg.
• Stretch #7 Standing Quadriceps Standing on one leg grab the bottom of one leg (just above ankle). Pull heel into buttocks and push the hips out. Your thigh should be perpendicular to the ground. Hold and repeat with the other leg.
• Stretch #8 Standing Calf Place feet in front of each other about 18 inches apart. Keep back leg straight and heel on the floor. Push against a wall to increase the stretch. Hold and repeat with other leg.

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