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Carbohydrates belong to the three main macronutrients alongside fat and protein. These macronutrients help sustain the body through energy. They naturally occur from sugars, starches and fibre. However, all carbohydrates consist of sugar molecules. And when sugar molecules link together, they then form starches and fibre. When carbohydrates are consumed, the starches and sugars are broken down in the digestive system that forms glucose. The glucose then acts as the fuel that provides energy and powers with the nervous system, and the entire body functions from as simple as moving your muscles. So carbohydrates are an important energy source for the body and help us promote overall good health.

Examples of carbs that are really healthy and why: They are good and bad. Bad carbs refer to foods that contain processed carbohydrates that have a low fibre amount, mainly white flour and sugar. These are white bread, cakes, cookies and other bakery items made with white flour, processed rice and some cereals. To gain the most out of carbs, good carbs are to be in consideration mainly for your diet. As in contrast with bad carbs, good carbs are rich in fibre content. They take longer to break down, but fibrous food such as these promotes a healthier digestive system since fibres aid in keeping your digestive tract clean and your metabolism process effectively. This will help in preventing obesity and reducing the risk of heart disease and diabetes.  Good carbs are found in whole grain pieces of bread and cereals, products made from whole wheat flour, vegetables and fruits. Common examples that can already be in your diet are bread, noodles, pasta, crackers, cereals, and rice. Some types of carbs are more healthful than others. Following a well-balanced diet that includes unprocessed carbohydrates are more likely to lead to good health and healthful bodyweight.

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Dopamine is a neurotransmitter synthesized in the brain. It is responsible for motor function and non-motor functions such as pleasure, motivation, arousal, and reward. In simple terms, dopamine is associated with pleasure and influencing your mood. It is essential to regulate your dopamine levels to a certain threshold to be motivated, happy, focused, and keep your emotions in check. Deficiency or too much dopamine is linked with depression, low motivation, attention deficit, and certain diseases like Parkinson's disease, psychosis, schizophrenia, and dementia.

Increasing one's dopamine levels is possible. A few ways to increase them are exercising, a healthy diet, activities which can give a "reward,” meditation, getting enough rest, and even listening to music. It has been proven that listening to music has a direct effect on an individual's dopamine levels.

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The sunlight is vitamin D rich. The primary importance of sunlight is that the sun’s UV rays help your body generate this nutrient vital for healthy bones, blood cells, and the immune system. It also allows one to take in minerals such as calcium and phosphorus and use them. Other advantages of sunlight include stimulating appetite and improving digestion, naturally antiseptic UV rays in the sun, improving circulation, increasing endorphins and serotonin, and regulating the body’s hormones.

Lack of sunlight exposure can contribute to health problems, including heart problems and damaged bones. It is possible to develop rickets in children who have vitamin D deficiency.

I also try to get sunlight as much as I can because It always makes me feel better, and especially, it’s rare to get sunlight in Canada as most of the time, there is winter, and I try to get the most out of the sun whenever I am free. As I learned the sun’s health benefits,  I think it's also by far one of the healthiest ways to get Vitamin D to protect yourself, especially in this modern time, where you need it most to boost your immune system from viruses.

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Having fun is good for us because physiologically, it helps to balance out our stress and feel-good hormones, preventing diseases long-term. It helps to boost our creativity, energy, productivity, and overall cognition.

Having fun increases serotonin levels. Serotonin is a chemical that regulates many of our most essential processes, including sleep patterns, memory, body temperature, and mood. We enjoy activities that help us relax and connect with others, which naturally increases the body's serotonin levels.

I believe that having fun is an essential thing in life as it boosts your dopamine levels, and I try to have fun by doing the activities that I like, such as soccer,  talking to great teachers and friends, trying new things which all play a huge role in my life.

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  Avoid Using insecticides and herbicides for human health

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  Avoid Using insecticides and herbicides for human health

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Pesticides can cause acute effects and chronic effects; that’s why people are advised to avoid these pesticides because they are toxic to the body.

Examples of acute health effects from pesticides include irritation of the nose, throat and skin, causing burning, stinging and itching. Irritation of the skin causes blisters and rashes. They may also cause nausea, diarrhea and dizziness.

Examples of chronic health effects include disruption of the endocrine system, cancer and other tumours, brain and nervous system damage, congenital disabilities, infertility and other reproductive problems, and damage to the liver, kidneys, lungs and other body organs. These effects appear after months or years of exposure. Reproductive impacts of these pesticides include congenital disabilities, stillbirth, spontaneous miscarriage, sterility and infertility.

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Dispose of over-counter drugs carefully by returning them to the local pharmacists

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Dispose of over-counter drugs carefully by returning them to the local pharmacists

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Proper drug disposal will reduce the harmful and toxic environmental consequences that can arise if the drugs are not properly disposed of. Safely disposing them back to the local pharmacists, in particular, will prevent them from falling into the hands of those who shouldn't have them, thus avoiding severe implications and risks to health. The storage of drugs in child-resistant containers, for example, does not entirely prohibit a child from accessing the drug. Any of the drugs may also not be destroyed by the sewage system if flushed down the drain or toilet and may cause harm to plants and animals and may enter the water supply system intended for consumption, thus causing poisoning. Some people want to donate unnecessary medication to family or friends, which can be a harmful risk.

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When it comes to brain wellbeing, it's a brilliant idea to keep our minds involved. The brain is plastic, and from before we are born until well into old age, it will continue to expand, evolve, and make connections. You help develop your 'cognitive reserve' when you challenge your brain with the new and effortful operation. Stay physically involved by investing in your brain!

Challenging your brain with regular mental exercise is just as important as physical activity!

Like your muscles, your brain improves with use. Did you know the education and lifelong learning improves brain function over time and lowers your risk of developing memory problems and even dementia when you are older?

Exercising your brain increases "cognitive reserve,” which is your brain's resilience or ability to cope with stress and challenges.

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Mind mapping is a technique to construct a visual diagram of ideas associated with a particular central theme. Suppose you view the final product of the map. In that case, it essentially visualizes how the human brain thinks- branching out from a single concept to multiple ones instead of a linear approach. It helps the brain further understand a topic by linking it to several things (replicating the natural thought process), thus, allowing the individual to organize information and make them meaningful in a much efficient way.

They feature several powerful mental triggers such as images, colours, shapes and connections, which help our brain process and memorize large amounts of information.

It Enables Meaningful Learning. ...

It Helps with Memorization and Retention. ...

It's a More Engaging Form of Learning. ...

It Makes Complex Issues Easier to Understand. ...

It Improves Your Productivity. ...

It Ignites Your Creativity. ...

It Improves Your Writing.

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Handwriting increases neural activity in certain sections of the brain, similar to meditation. According to a study performed at Indiana University, the mere act of writing by hand unleashes creativity not easily accessed in any other way. And high-tech magnetic resonance imaging has indeed shown that low-tech writing by hand increases neural activity in certain sections of the brain, much like meditation.

Handwriting sharpens the brain and helps us learn. Writing is good for keeping one's gray matter sharp and may even influence how we think, as in "more positively," studies show. Apparently, sequential hand movements, like those used in handwriting, activate large regions of the brain responsible for thinking, language, healing and working memory.

Handwriting forces us to slow down and smell the ink. Another often-overlooked benefit of writing by hand is that it just plain forces us to slow down and enjoy the moment — a novelty in today's world where immediacy reigns. Mindful writing rests the brain, potentially sparking creativity, according to neuroscientist Dr. Claudia Aguirre.

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According to the World Health Organization, food cooked in aluminum foil may cause the migration of aluminum into food beyond the permissible limit. There is a far greater incidence of aluminum leaching into acidic foods. When spices are added to food that is cooked in aluminum foil, leaching levels climb even further. A specific violent process that dissolves aluminum layers into food is ignited by something acidic. Research indicates that there should be no use of aluminum foil for cooking. High levels of aluminum in the brain tissue may induce Alzheimer's disease as a result of consuming this aluminum. Besides, aluminum can affect human brain cell growth and cause harm to patients suffering bone diseases.

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1. The increased blood flow raises the oxygen levels in your body.

2. This helps lower your risk of heart diseases such as high cholesterol, coronary artery disease and heart attack.

3. Regular exercise can also lower your blood pressure and triglyceride levels.

4. Regular physical activity can improve your muscle strength and boost your endurance.

5. Improve your memory and brain function.

6. Aid in weight management.

7. Improve your quality of sleep.

8. Reduce feelings of anxiety and depression.

9. Combat cancer-related fatigue.

10. Improve joint pain and stiffness.

11. Exercise delivers oxygen and nutrients to your tissue and helps your cardiovascular system work more efficiently.

If you don't exercise :

1. Your muscles weaken and lose bulk, including the muscles you need for breathing and the large muscles in your legs and arms.

2. You will become more breathless as you do less activity.

3. If you continue to be inactive, you will feel worse, need more help, and eventually, even simple daily tasks will be difficult.

4. If you are not physically active, you increase your health risks in many ways. For instance, Coronary Heart Disease, strokes, high blood pressure, breathlessness, flabby body, little energy, stiff joints, osteoporosis, poor posture, overweight etc.

I also personally love to exercise whenever I am free, and I believe this is one of the main reasons what makes me who I am today. I love to exercise not just for my own happiness but also for my health, most importantly. I am also planning to always  exercise whenever I am free, and I hope everybody starts exercising as it plays a huge role in life.

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An active social life can boost your immune system and improve your nutrition since you tend to eat more when you're around others. Being social can lower your blood pressure and potentially reduce the symptoms of depression. As you can see, social activity is vital to seniors for their health and mental well-being.

Q2. Importance of social involvement:

1. Social activities keep us sharp and mentally engaged, which is important to prevent the onset of dementia or Alzheimer's disease.

2. Maintaining good emotional health.

3. Connecting with others helps keep you in a positive mood, which in turn wards off depression.

4. Improving physical health.

5. Staying social can boost one's immune system, reduce physical pain and lower blood pressure.

6. Staying active and stimulating the brain and personal interaction help improves one's state of mind significantly.

I personally love to be social with the people around me, and this always makes me happy and sharp and mentally engaged. It also makes me realize that life around me more than just technology and how important being social to my life is. I love to interact with people, and I believe I will always love to socialize with other people for the rest of my life.

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Emotions are nervous system-related biochemical states caused by neurophysiological changes that are correlated with feelings, emotions, behavioural reactions, and a degree of satisfaction or dissatisfaction.

Example of emotions

Basic emotions

Emotions are of different types, and majorly, there are basic emotions that include happiness, sadness, disgust, fear, surprise, and anger. It can appear at times that these emotions rule us. The decisions we make, the actions we take, and the expectations we have are all affected at any given moment by the emotions we feel.

Importance of emotions

Helps in conveying information through communication

Emotions perform essential purposes and, while they may often be very unpleasant, are crucial. Emotions help one more easily interact with others. One can understand these thoughts in others because of the universal facial gestures and body language synonymous with emotions. This suggests that somebody would be able to infer that if you're crying, you're feeling sad or that if you're frowning and your hands are clenched into fists, you're feeling frustrated. When anyone understands how you feel, the person will empathize with you and respond in an emotionally appropriate manner, such as soothing you when you feel sad.

Provide details that contribute to proper decision making

Emotions help us with details about a situation that we wish to alter to serve one’s needs better. Rage, for instance, emerges to make one see that there is something in a circumstance that he/she believes is unfair; remorse can emerge to remind you that you have done something that does not fit your beliefs and morality. Communication, delivering subjective knowledge to you before your brain has had time to interpret the relevant information it collects from your senses rationally. For example, your anxiety provides you with data that gets you going before you have time to pause and think about how to react when you see someone with a gun.

Many emotions are incentives for behaviour.

When something happens that one doesn't like, frustration emerges, inspiring one to fix the situation. Fear, which motivates you to run, fight, freeze, or faint to live while you are being attacked, is another example. Emotions not only inspire you in these circumstances, but they also prepare you to respond by inducing biochemical changes in the body.

Ways to overcome emotions

The first step to overcoming emotions is identifying the type of emotion the cause and the best way to settle it. Many times people do not think, especially when the emotion is threatening their life like fear.

People are prone to partake in behaviours that trap them in that frame of mind once they're in a bad mood. Isolate yourself, browse around your screen mindlessly, or whine to people around you are just a handful of the usual "go-to bad mood behaviours" that you might engage in.

Seeking advice and guidelines through spiritual leaders or older people with wisdom is another way of overcoming destructive emotions. If there is a threat of fight and fear of property loss through society or family disagreements, it is necessary not to take action right away. Also, good emotions such as happiness should also be managed wisely.

Effects of emotions on the human body

Positive emotions have a clinical function to help the body heal from the ill effects of chronic negative thoughts. Positive emotions have a scientific purpose. Thus, in the face of disaster or tension, maintaining positivity over time will help us become more robust.

Poorly controlled depressive thoughts are not helpful to your wellbeing. Negative attitudes and feelings of helplessness and hopelessness may produce persistent stress that upsets the body’s hormone equilibrium, depletes the chemicals needed for pleasure in the brain, and harms the immune system. Our lifetime can potentially

be shortened by chronic stress.

When it comes to emotions, I am mostly happy or mad sometimes, depending on the situation. I always try to smile and keep myself happy, and as I look at the picture below,  I do the 1st one from the 3rd column, but there are times why I get mad; I do the facial expression of the 5th one from the 3rd column. When I get a little annoyed, I do the facial expression; I do the 3rd one from the 3rd column.

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Meditation is not about being a different person, a new person, or even a happier person. It's about sensitivity training and a balanced sense of perspective. You don't try to turn your thoughts or emotions off. You learn to study them without judgment. And finally, you might start to understand them better.

Meditation is vital to human beings because meditation helps you control anxiety, stress and depression, meditation makes you happy, meditation enables you to fall asleep, and meditation sharpens your memory.

Meditation helps you control anxiety.

Stress reduction is one of the most important reasons people choose to meditate. It can reduce stress levels, resulting in less anxiety. Some types of meditation can lead to improved self-image and a more positive outlook on life.

Meditation makes you happy.

People who meditate usually live happier lives than those who do not. Meditation is believed to improve the flow of optimistic thoughts and positive emotions. Even a few minutes of daily meditation will make a major difference.

Meditation helps you fall asleep.

Insomnia is a troubling condition—everybody is afraid of a sleepless night. Unfortunately, about a third of the American population suffers from sleep deprivation, whether occasional or chronic. If you are one of those unfortunate people who stare at the ceiling and count sheep all night to no avail, meditation may just be a remedy.

Meditation sharpens your memory.

Besides enhancing your satisfaction and improving your overall well-being, meditation also helps keep your memory sharp and keep your focus steady. Through mindfulness meditation, you teach yourself to stay conscious of the present moment in a non-judgmental way. As a consequence, distractions are less and less likely to whisk you away.

Meditation is another thing that I love to do. It is like Tai Chai, and it’s more than just imagining for me. It makes me be aware of the things around me like the beauty of my life and world. Ever since I started meditation, I started becoming more calmer, less stressed, less depressed, happier, more relaxed, more thoughtful and more active in my life. I recently started meditating daily, and I realize a huge difference in my personal life and I will be doing more mediation hopefully and get more benefits of it.

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 Stay away from blue light as much as you can

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 Stay away from blue light as much as you can

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Everybody assumes that sunscreen and sunglasses help shield the skin from the sun's ultraviolet radiation (UV rays), but mobile gadgets can still emit the same blue-violet rays. Smartphones, laptops, notebooks, LEDs, and CFLs are examples of artificial blue-violet radiation sources, popularly known as blue light. We place our eyes at risk of retinal injury as we expand our use of visual technologies. People can only detect a fraction of the wavelengths in the electromagnetic range from 390 nm and 700 nm wavelengths. The wavelength of blue light is 380 nm to 500 nm, which means it is one of the shorter wavelengths with the maximum energy. These waves have a blinding effect on the eyes, resulting in exhaustion of the eyes, dry eyes, blurred vision, headaches, and nearsightedness. Photochemical damage can be caused by continued blue light penetration, affecting retinal cells and rendering us vulnerable to age-related macular degeneration.

I also try to stay away from blue light as much as I can, and whenever I use blue light blocking glasses, I have the brand Prospek, and I feel less stressed, calmer, more active, more focused, and happier creative, etc. I really recommend everybody to start using blue light blocking glasses or to stay away from blue lights as much as they can because our eyes and health are critical in our lives. We should always find ways to keep them from being damaged.

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    Get vaccinated for HPV and Hepatitis B

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    Get vaccinated for HPV and Hepatitis B

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HPV and Hepatitis vaccination is cancer prevention. The vaccine protects against the most dangerous strains of HPV, which are responsible for nearly 70% of cervical cancer. It's vital for all children to receive the HPV vaccine series to prevent cervical cancer but throat, anal, and penile cancers.

Spread through infected blood, semen, or other bodily fluids, Hepatitis B is a liver disease that can lead to severe lifelong liver problems, liver cancer, and liver failure. Sometimes hepatitis B virus stays in your body for years and causes long-lasting illness (chronic hepatitis B virus infection) that can lead to liver damage, liver cancer, and death. The Centers for Disease Control and Prevention (CDC) recommends hepatitis B vaccine for all persons 0-18 years of age.

Approximately 2 million new cancer cases are attributed to infectious agents each year worldwide. Vaccines for the hepatitis B virus (HBV), a risk factor of hepatocellular cancer, and human papillomavirus (HPV), a risk factor of cervical cancer, are considered major successes in clinical chemoprevention of cancer.

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Lead is a highly toxic metal and a powerful poison. Lead poisoning is a severe and sometimes fatal condition. It occurs when lead builds up in the body.

Exposure to high levels of lead may cause anemia, weakness, and kidney and brain damage. Very high lead exposure can cause death. Lead can cross the placental barrier, which means pregnant women exposed to lead also expose their unborn child. Lead can damage a developing baby's nervous system. Lead is more harmful to children because their brains and nervous systems are still developing. Lead poisoning can be treated, but any damage caused cannot be reversed.

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How your surroundings and environment play a huge role in our health

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How your surroundings and environment play a huge role in our health

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        Make sure you choose the right neighbourhood 

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        Make sure you choose the right neighbourhood 

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Choosing the right neighbourhood is one factor in determining health. It impacts the health by what kind of people and buildings are surrounded by your home. For example, too many fast-food restaurants and bars can affect teenagers and children, which can influence them in no time. Also, being safe and away from harm can lead to better health, such as no worries when jogging around the area even at night time, and no drunk drivers causing accidents in the neighbourhood.

Having to choose wisely a neighbourhood can affect everybody's health, especially towards your family. Influences should be weighed first before hastily deciding in a short time. Good benefits should be greater than disadvantages, and health promotion should be important in seeking this action.

I believe that my neighbourhood is extremely safe. This is because my neighbourhood index shows that a majority of the residents are educated and have a steady high income. There are soccer fields, tennis courts, huge trails, bike roads for all kinds of activities. There is also a lake 5 minutes away from here on foot where people gather and socialize. It also indicates that there has not been any homicide, stealing, etc., in the last seven years. This is quite a safe neighbourhood.

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         Avoid being in a tobacco smokers environment

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         Avoid being in a tobacco smokers environment

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Smoking is dangerous for the person holding the cigarette and the person who shares the environment. Avoiding the smoke in a smoker’s environment refers to "passive smoking," wherein you can avoid inhalation of smoke by the active smoker. With the avoidance of this exposure, it prevents causing diseases, disability and death. A wide range of adverse health effects includes cancer (lung cancer by 20-30%), asthma, respiratory infections, reduced lung growth in children, reduced postnatal pulmonary function, and increased heart disease risk.

By avoiding second smoke, the diseases occurring with the body system can be prevented, and complications that can be brought can be stopped. Prevention is better than cure. It is better to avoid any exposure beforehand than to have the problems (diseases) themselves.

I definitely avoid any tobacco environment ever since my childhood. My dad smokes a lot, and he is smoking about four full of packs of cigarettes, and I think he is addicted. I used to stay beside him, and I did not know the side effects of smoke, but as I learned, I try to stay away from him as much as I can whenever he smokes, and even though he still smokes, I hope he stops smoking as I care about him and it’s affecting not just us but all my family members. Also,  As I had so many friends, and they were all pushing me to smoke, but I never listened to them, and I will never listen to them because I care about my life, and I will always avoid things that harm me, or I find it really silly to do which damages my health and daily activities.

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Numerous pollutants make their way into the foods we eat, from fruits and vegetables to eggs and meat. Fish are no exception. The contaminants of most concern today are mercury, polychlorinated biphenyls (PCBs), dioxins, and pesticide residues. Very high mercury levels can damage nerves in adults and disrupt the development of the brain and nervous system in a fetus or young child. The effect of the far lower levels of mercury currently found in fish is controversial. They have been linked to subtle changes in nervous system development and a possible increased risk of cardiovascular disease.

Fish live and eat in those waterways, so mercury accumulates in their systems. They have trouble expelling it from their bodies as it builds up in their tissue. Mercury poisoning has been known to cause nervous system disorders, reproductive issues, and developmental problems in children and unborn babies.

Furthermore, fish can contain toxins like ethoxyquin (mainly farmed fish), which is illegal to use in many countries but still found in farmed fish to cope with fungus and lice. All of this brings down the net health effects, making it clear that eating fish is bad for you.

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Avoid drinking from water bottles and eating or drinking from metal-based food or beverage cans that contain bisphenol A (BPA)

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Avoid drinking from water bottles and eating or drinking from metal-based food or beverage cans that contain bisphenol A (BPA)

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BPA stands for bisphenol A. BPA is an industrial chemical that has been used to make certain plastics and resins since the 1960s. BPA is found in polycarbonate plastics and epoxy resins. Polycarbonate plastics are often used in containers that store food and beverages, such as water bottles. They may also be used in other consumer goods.

Human exposure is primarily through eating food and drinking liquids that were in contact with BPA. BPA can leach from the plastic container or food can liner into foods and beverages. This seems to happen to a greater degree when the liquid is heated, or the container is scratched and rough. BPA is absorbed readily when ingested, but the liver quickly metabolizes the chemical. It is excreted in the urine within 24 hours and does not accumulate in the body. In other words, if someone had a single exposure, it would be entirely gone from the body after a day. Repeated exposures are necessary to have measurable levels on a regular basis.

Exposure to BPA is a concern because of the possible health effects of BPA on the brain and prostate gland of fetuses, infants and children. It can also affect children's behaviour. Additional research suggests a possible link between BPA and increased blood pressure.

BPA is an endocrine disruptor. It can imitate the body's hormones, and it can interfere with the production, secretion, transport, action, function, and elimination of natural hormones. BPA can behave in a similar way to estrogen and other hormones in the human body. BPA affects your health in more ways than one. The toxic chemical has been linked to causing reproductive, immunity, and neurological problems and an increased likelihood of Alzheimer's, childhood asthma, metabolic disease, type 2 diabetes, and cardiovascular disease.

I also stopped drinking or eating from metal-based cans as they do not taste good and it’s really harmful. Also, since there are lots of great foods in Turkish cuisine, that’s enough for me, and when it comes to drinking, I try to stop drinking anything but filtered water as it plays a massive role in my day, and I hope every day consumes more home-made foods that are healthy and drink filtered water just like I do.

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Stress is simply a natural part of life. It does have a valuable role at times. Stress will inspire you, or run the last mile of a marathon, to get a promotion at work. But if you don't get a grip on your depression and it becomes long-term, it can seriously mess with your work, family life, and health. More than half of Americans say they're battling because of tension with friends and loved ones, and more than 70% say they have actual physical and emotional effects from it.

This is one of the most things that I suffer from so far and I try to decrease as much as I can by exercising, listening to music, walking, socializing, etc.

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 Make sure you keep your blood sugar level at normal range

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 Make sure you keep your blood sugar level at normal range

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Blood sugar is essential to the proper brain, heart, and digestive function. It even helps keep your skin and vision healthy. When your blood sugar levels fall below the normal range, it's called hypoglycemia. Most people will feel the effects and symptoms of low blood sugar when blood glucose levels are lower than 50 mg/dL. Symptoms and signs include nervousness, dizziness, trembling, sweating, hunger, weakness, and palpitations. Severe cases may lead to seizures and loss of consciousness.

Your blood sugar may rise if you

Skip or forget your insulin or oral glucose-lowering medicine.

Eat too many grams of carbohydrates for the amount of insulin you took, or eat too many carbs in general.

Have an infection.

Are ill.

Are under stress.

Become inactive or exercise less than usual.

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The extra virgin oil contains oleic acid and oleocanthal nutrients, which fight inflammations. The nutrients are anti-inflammatory substances that reduce the chances of body inflammations. Chronic inflammations mainly lead to heart diseases, cancers, diabetes and metabolic syndrome. The extra virgin oil can fight inflammations, thus reducing the chances of getting the diseases mentioned above. Extra virgin oil also acts as a pain reliever, especially if an individual has inflammations.

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Early in the morning, the body is considered weak and not effectively functional due to resting time in the night. Markedly, the body sugar levels are relatively low, and cells are flaccid. Taking breakfast increases the metabolism rate and helps the body gain enough supply of energy required for the day's activities. Additionally, the fluids are taken in the morning, such as water, to ensure the body is well hydrated hence a strong glowing skin. Substances such as tea, contain caffeine which enhances mental activity thus alertness.

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Refined carbs have most of the nutrients and fibre removed; hence their consumption is like taking empty calories. These carbs are digested faster and have a high glycemic index, leading to an increase in weight, which may turn to obesity and heart diseases. Additionally, quick digestion leads to a rapid rise in sugar and insulin levels in the body. This makes the body insulin resistant and prone to type 2 diabetes.

I used to consume lots of refined carbohydrates, I rarely use them anymore, and I started to consume more whole carbohydrates, which also makes me feel more energetic, creative and active in my day, and I recommend everybody avoid using refined carbohydrates.

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Staying hydrated is essential to keeping your body healthy and satisfied. Our body is made up of 70% water, for starters, so it is a no brainer that we need to provide our body with more and more water! There are many health problems, both long and short term, that can come about from dehydration. These include migraines, dyspepsia, hypertension, kidney stones, breast cancer, uterine cancer, sinusitis, pulmonary tuberculosis, and obesity. In fact, the Japanese population is known to be one of the slimmest cultures, and they drink water immediately after waking up!

I try to stay hydrated as much as I can, and I drink almost 3L of water each day, and it plays a significant role in my day, such as it prevents me from getting headaches and makes me feel more active each day. I love to drink filtered water especially, and since I know our body is made of %70 of water, it is really healthy, which makes me drink more each day :D

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Filtered water is essential to our health because all harmful chemicals and bacteria are removed by water filters, which can cause diseases and general ill-health if consumed.

The filters extract the chlorine and bacteria that can make drinking water taste flat or chemical, and purified water tastes fresher and safer.

Drinking filtered water lowers the risk of developing certain cancers by removing the chlorine, i.e., rectal, colon and bladder cancer.

The healthiest liquid is water for the human body, but kids sometimes don't like the flavour. You will enable them to drink more water with a filter, resulting in happier kids and building up healthy habits for later life.

I always drink filtered water as It makes a tremendous difference in my life. I used to have a mostly sore throat because of chlorine from drinking tap water, but as I started using Kirkland Signature Filtered Water Pitcher that I bought from Costco, I have less headache and sore throat, and I also feel less stressed, happier, more active, and I believe it’s a great habit for everybody in terms of their health.

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Consumers were frightened to know that there could be a cancer risk associated with artificial sweeteners’ intake. Shortly afterward, manufacturers replaced one toxic artificial sweetener with a new similarly toxic sweetener. Many consumers experience headaches, dizziness, rashes, bloating, nausea, diarrhea, and digestive issues following artificial sweeteners’ ingestion. These side effects on the body could build up over time and cause severe long-term illnesses with these artificial sweeteners’ daily use.
Artificial sweeteners, or sugar substitutes, are chemicals applied to certain foods and drinks that make them taste sweet.

I used to consume too much sugar, but as I stop consuming sugar this past one year, I feel the difference tremendously in my life. Ever since I quit using sugar, I feel less stressed, happier, more active and many more things. I think everyone should stop consuming sugar as it’s really unhelpful, and I personally figured it out by stop using it in my morning tea.

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Sleep is one of the natural behaviours that one ought not to avoid. Excellent and comfortable sleeping surfaces such as bed, mat and spongy flat chairs are essential and need to be considered. When sleeping, the surface should be flat enough, with soft bedding, and the head should be supported with a pillow to be a bit levelled with the shoulders to avoid neck ache. Maintain comfortable temperature settings and low light levels in your bedroom. One should, for example, according to the National Sleep Foundation, adequate sleep for adults is between 7 and 9 hours a night, and athletes may benefit from as many as 10 hours. Lack of sleep may affect a person's desire or ability to maintain a healthful lifestyle. When it comes to the health benefits of sleeping, it improves concentration and ability to make decisions, improves and makes the immune system stronger, prevents the danger of having heart disease and Promotes intelligence and socialization.

I personally love to sleep, and I sleep too much even though I know it’s not good. I am trying to fix it. I even feel the downside of sleeping too much, and I do not recommend it to anybody as my teacher always mentions how sleeping affects your day, like in class and in everything you do. Therefore, I try to use sleeping cycles where I think it has been scientifically proved that you become more energized and active in a day, and I hope I get the benefits of it soon.

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Breathing sets off a cascade of physical changes in the body that promote either stress or relaxation. Our ineptitude at breathing may have another significant consequence: contributing to our anxiety and other mental health problems. The rate and depth we breathe at is a huge determinant of our mental state. Deep breathing increases the oxygen supply to your brain and stimulates the parasympathetic nervous system, which promotes a state of calmness. Breathing techniques help you feel connected to your body—it brings your awareness away from the worries in your head and quiets your mind. Instead of trying to think yourself out of feeling anxious, you can do something concrete breathe slow or fast, in a particular rhythm, or through a nostril and sometimes find immediate relief. Focusing on your breathing in moments of acute stress could be useful. If we're breathing really shallowly and fast, it causes our nervous system to up-regulate, and we feel tense and anxious," says Epel. "If we're breathing slowly, it actually turns on the anti-stress response."   Every system in the body relies on oxygen. From cognition to digestion, effective breathing can not only provide you with a greater sense of mental clarity it can also help you sleep better, digest food more efficiently, improve your body's immune response, and reduce stress levels.

Ever since I learned how to breathe properly, I feel calmer, relaxed, creative and especially less stressed. I think this is one of the things that makes me active in a day and most importantly avoid stress.

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Cold showers are any showers with a water temperature below 70°F (21.12 0C). They may have health benefits. Water therapy (also called hydrotherapy) has been used for centuries to take advantage of our body's tendency to adapt to harsher conditions. As a result, our bodies become more resistant to stress. There are many benefits of taking a cold shower; it increases endorphins, helps improve metabolism, improves circulation,  helps fight off common illnesses, increases alertness, strengthens the immune system, boosts mood, improves physical recovery and reduces pain

I always take cold showers whether in the morning or night and this what makes me active all the time in a day and I recommend it to anybody.

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The continuous existence and survival of all life on Earth are assured by a clean atmosphere. Environmental cleaning decreases waste, preserves unique habitats, prevents endangered species from becoming extinct, and conserves resources such as water, land and air.

A clean environment is essential for healthy living: the more you don't care about our environment, the more contaminated it will become with chemicals and toxins that harm our health. Among other problems and illnesses, air pollution can cause respiratory diseases and cancer.

Healthy habitats clean our water, purify our air, conserve our soil, control the atmosphere, recycle nutrients and provide food for us. For drugs and other uses, they include raw materials and services. They are the basis of all society and benefit our economies.

Some of the ways to protect and keep the environment clean are:  Reduce the electrical appliances' use, driving your vehicle less, decrease the use of your wooden stove, keep the eco-environment safe, decrease the use of chemicals and pesticides, recycle goods from waste, cut back on carbon footprints, locally grow your food.

Reducing your energy consumption would allow you to maintain your clean environment. Less fuel, for instance, would lower your energy bill, saving you money. It also decreases the amount of CO2 you create and reduces the use of the energy grid.

This is the most reliable way to conserve capital. You can buy energy-efficient, but not just environmentally friendly, goods.

I personally somewhat clean our environment clean. I dispose of pharmaceuticals safely by returning them to local pharmacies. I use buses to reduce emissions in the environment and avoid using cars as much as I can.  I grow trees and plants in my backyard, I use reusable bags and try many ways to keep the environment clean.

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Experts suggest a minimum of 150 minutes of moderate aerobic exercise or 75 minutes of intense activity per week. Brisk walking or swimming are examples of moderate activity. Running or cycling is an example of vigorous exercise.

The reasons why daily cardio essential for our overall health are to improve cardiovascular health lowers blood pressure, helps regulate blood sugar, reduces asthma symptoms, reduces chronic pain, sleeping aids, controlling weight, strengthens the immune system, improves the strength of the brain, boosts moods, reduces the risk of falls, safe for most people, including kids and affordable and accessible.

It improves cardiovascular health. It lowers blood pressure. It helps regulate blood sugar.

Most physicians recommend aerobic exercise to people with or at risk of heart disease. This is because exercise strengthens the heart and helps pump blood more efficiently through the body.

It lowers blood pressure.

Cardiovascular exercise will also help reduce blood pressure and keep your arteries clear by increasing "good" high-density lipoprotein (HDL) cholesterol and lowering "bad" low-density lipoprotein (LDL) cholesterol levels in your blood.

It helps regulate blood sugar.

Regular physical activity helps to control insulin levels and lower blood sugar while maintaining body weight in check. In a study on people with type 2 diabetes, researchers found that any activity, whether aerobic or anaerobic, could have these effects.

It reduces asthma symptoms.

Aerobic exercise can help people with asthma minimize the frequency and severity of asthma attacks. However, you should also speak to your doctor before initiating a new workout regimen if you have asthma. They can suggest particular activities or measures that help keep you safe when working.

It reduces chronic pain

If you have chronic back pain, cardiovascular exercise—specifically low-impact activities such as swimming or aqua aerobics—may help you recover muscle function and stamina. Exercise can also help you lose weight, which may also alleviate chronic back pain.

It helps with sleeping aids

Research of individuals with chronic sleep disorders has shown that a daily exercise regimen paired with sleep hygiene education is an effective treatment for insomnia. Participants participated in aerobic exercise for 16 weeks and then completed sleep and general mood questionnaires. The activity group reported better sleep quality and duration, as well as improved daytime alertness and vitality. Try to finish your workout at least two hours in advance of bedtime.

It helps to control weight

The findings showed a substantial weight loss of between 4.3 and 5.7 percent of their starting weights for both men and women. Most of the participants walked or jogged on the treadmills for most of their workout sessions. If you don't have access to a treadmill, consider taking a few short walks or jogs a day, for example, during your lunch break or before dinner.

Strengthens the immune system

Findings have shown that frequent and moderate aerobic exercise raises such antibodies in the blood called immunoglobulins. In the end, that strengthens the immune system. The sedentary group of women showed little change in immune system function, and their cortisol levels were much higher than those of the active groups.

It improves the strength of the brain

Aerobic activity is beneficial for the body and the brain. To evaluate this hypothesis, 55 older adults submitted magnetic resonance imaging (MRI) scans for assessment. Participants were then assessed in order to determine their health, including aerobic fitness. The fittest adults had fewer reductions in the brain’s front, parietal, and temporal areas. Overall, their brain tissue was thicker.

It boosts one’s moods

Moving your body will also change your mood. In one survey of people with depression, the participants walked on a treadmill doing intervals for 30 minutes per session. After ten days, they were asked to note any changes to their mood. Every participant reported a substantial decrease in their symptoms of depression. These findings indicate that participating in exercise can significantly affect mood, even for a brief time.

It reduces the risk of falls

One in three people over the age of 65 drops every year. Umbles can lead to broken bones and potentially lead to permanent injury or disability. Exercise will help reduce the risk of dropping. And if you're concerned that you're too old to get started, don't be. You've got a lot to learn.

It’s safe for most people, including kids

Cardiovascular exercise is recommended for most people, including those who are older or have chronic health problems. The goal is to consult with your doctor to figure out what works best and secure your specific situation. Even children should have daily aerobic exercise. The guidelines for children are significantly higher than those for adults. Aim to get your child to move at least 60 minutes or more per day. Moderate activities are fine, but children should reach the vigorous zone at least three days a week.

It’s affordable and accessible

You don't need any fancy equipment or membership for a gym to work out. Having a day's workout can be as easy as walking around your neighbourhood or jogging with a friend on a nearby trail.

I wanted to include cardio in my energy mind map because I believe cardio is one of the most beneficial activities. Even though I have never done cardio, I am planning to start doing it soon as I learned the benefits of doing cardio from my teacher and research. I recommend everybody to start doing it because if you never try, you will never know whether you like that sport or not.

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Swimming is the most popular water sport that can be done individually or by a team. Swimming can be done with various movements or strokes such as Freestyle, Butterfly, Breaststroke, and Backstroke. Swimming can also be done in different distances as a race or a marathon. Swimming involves proper breathing as well as muscular strength, flexibility, and coordination.

Benefits:

Improves overall Cardiovascular health - swimming is a cardio exercise that will help you develop your cardiovascular endurance and regulate your heart rate.

Develops proper breathing and is suitable for people with Asthma - because the breathing controls used in swimming help increase lung strength as it will also benefit people with breathing problems like asthma.

It is an excellent full-body workout - swimming involves movement from all parts of the human body.

It develops muscular strength and flexibility - swimming requires muscle strength while pushing against the water’s density and swimming requires the person to stretch their arms, torso, and legs, developing flexibility.

Swimming is good therapy for people recovering from injuries and disabilities - swimming is a low-impact exercise that is beneficial for people recovering from injury or has disabilities as the water helps support the body weight. It is low impact than most exercises making it safer.

Burns calories - swimming can burn calories as much as running and biking do. Ten minutes of swimming can burn 60-150 calories, depending on the stroke used.

Swimming is another activity that I personally enjoy. Whenever I get in contact with water, it makes me more relaxed, calm and happier. I always loved swimming with my friends, and I always keep this as a hobby.

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Basketball is a famous team sport that involves five players of each opposing team dribbling the ball across the court to make points by shooting them into hoops. It lasts for four quarters and the team who scores the most points at the end of it wins. There are different types of dribbles and shooting forms that players can do, mostly the arms for handling the ball and legs for running across the court and shooting. There are many benefits when it comes to playing basketball. For example, it Improves agility and body coordination, improves muscle and bone strength, improves muscular endurance, burns calories and boosts cardiovascular health and Improves cognitive and psychological health.

This is another sport that I love to do after soccer. Ever since I started playing basketball, I started feeling better, more active, stronger and healthier. It also played a huge role in my life overall, and I also started to play this sport by the force of my brother when I was young; I also thank him for making this sport part of my life. I hope everyone starts playing either basketball or soccer because as I experienced the changes in my life in a good way that can’t be described, I am hoping other people will also get those benefits

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Tai chi is an ancient Chinese tradition that is practiced as a graceful form of exercise today. It involves a series of movements performed in a slow, focused manner and accompanied by deep breathing. Tai chi also called tai chi chuan, is a non-competitive, self-paced, gentle physical exercise and stretching system. Each posture flows into the next without pause, ensuring that your body is in constant motion. Tai chi has many different styles. Each style may subtly emphasize various tai chi principles and methods. There are variations within each style. Some styles may focus on health maintenance, while others focus on the martial arts aspect of tai chi. Tai chi is different from yoga, another type of meditative movement. Yoga includes various physical postures and breathing techniques, along with meditation. When learned correctly and performed regularly, tai chi can be a positive part of an overall approach to improving your health. The benefits of tai chi may include: decreases stress, anxiety and depression, improves mood, improves aerobic capacity, increases energy and stamina, improves flexibility, balance and agility, improved muscle strength and definition,  enhance the quality of sleep, enhances the immune system, helps lower blood pressure, improves joint paint, improves symptoms of congestive heart failure, improve overall well-being, and reduces the risk of falls in older adults

I personally started to love Tai Chai by the suggestion of my favourite teacher Mr. John, and I thought it was just a normal exercise, but as I started doing it. It totally changed my life and my days. Now, I am totally immersed in it, and I try to do it every day; and as I do it, I feel more calm, aware of things around me, creative, imaginative, less stressed, happier, less anxiety and many other things. I thank God and my teacher; I was lucky to learn such a thing, especially in this meantime where I am stuck at home, and I become stressed so easily, and I hope everybody starts doing these things as a hobby just I like to do.

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Soccer is also known as association football, a team sport usually played with a spherical ball between two teams with 11 players each. It is played by so many individuals, which makes it the world’s most-played sport. This game is usually played on a pitch that is typically rectangular. Its objective is usually to outscore by the ball’s movement beyond the goal line, generally in the opposing goals. Also, the team with the highest number of goals is usually the winner of the game.  There are also many benefits of playing soccer; it lowers body fat and improves muscle tone, improves cardiovascular health, increases Anaerobic capacity and builds muscle strength.

I am also a fan of the Galatasaray club (a soccer club) and have personally played in that club. Ever since I joined this club, it totally changed my life like I was more productive, talkative, energetic, calm, patient and many other things. Basically, the health benefits of soccer can’t be denied. I also always dreamed of becoming the best soccer player in the world, but things sometimes don’t go in the right way in life. However, I  still play soccer as a hobby and never giving up on the things that I personally love, and I recommend everyone to try soccer, and if they can, I recommend them to make it a hobby.

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The main health benefit of locally grown food is that it's fresher. Fruits and vegetables begin to lose their nutrients within 24 hours of being picked, so fresher produce is more nutritious.

Locally grown food is picked at its peak ripeness when it's most dense with nutrients.

Local food is healthier because it's only transported short distances and isn't exposed to chemicals, gasses or waxes used to preserve food for long-distance transport, so its nutrients are preserved. Usually, local farmers concentrate on soil quality and sustainable growing practices, mainly if they are organically farmed. Usually, improved soil quality and more productive agriculture practices mean better tasting, more nutritious food.

This is my favourite thing to do. I cannot eat most of the stuff that is locally grown, and I have been doing this since my childhood. It affects my health and mood tremendously, and I hope everybody starts consuming locally grown foods.

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Antioxidants are substances that may protect your cells against free radicals, which may play a role in heart disease, cancer and other diseases. Free radicals are molecules produced when your body breaks down food or when you're exposed to tobacco smoke or radiation. Antioxidants, such as vitamins C and E and carotenoids, may help protect cells from damage caused by free radicals. Other naturally occurring antioxidants include flavonoids, tannins, phenols and lignans. Plant-based foods are the best sources. These include fruits, vegetables, whole grains, nuts, seeds, herbs and spices, and even cocoa.

As a bonus, fruits, vegetables and whole grains high in antioxidants are also typically high in fibre, low in saturated fat and cholesterol, and good sources of vitamins and minerals. So enjoy the variety. The three major antioxidant vitamins are beta-carotene, vitamin C, and vitamin E. You'll find them in colourful fruits and vegetables, especially those with purple, blue, red, orange, and yellow hues.

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Sugar or sucrose is a disaccharide or double sugar, composed of one molecule of glucose linked to one molecule of fructose. These are simple carbohydrates and an important source of energy. Our brain requires 130 grams of sugar (glucose) per day to keep us functioning.

Glucose fuels the cells, including brain cells. If we do not have enough glucose in our brain, it will not function well, thus will affect of daily activities. Sugar affects our mood. It can elevate our mood and emotion, so our emotional processes will be affected if we have less sugar intake. Nonetheless, if we have too much sugar intake, it might be harmful to the brain that might result in slowed cognitive function, a deficit in learning, memory and motor speed.

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ATP( storing and transferring energy in cells)

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ATP( storing and transferring energy in cells)

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Adenosine triphosphate [ ATP] is the principal molecule for storing and transferring energy in cells. As energy is needed by the cell, ATP may be used to store energy for potential reactions or be removed to compensate for reactions. Animals process the energy derived from the breakdown of food as ATP. The energy-carrying molecule adenosine triphosphate (ATP) is present in the cells of all living organisms. ATP captures and releases chemical energy gained from the degradation of food molecules to fuel other cellular processes

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Fruits are important because they reduce the risk of chronic diseases, improve heart health, protect the cell from damage, helps in proper digestion in the body and thus protects the body from regular digestive infections and plays a huge role in our mental and physical health development because they consist of fewer stress symptoms.

I eat a lot of fruits, especially mango, pomegranate and bananas. Whenever I eat fruits, I feel more energized, healthier and active in my days, but I also try to avoid sometimes eating fruits since some contain so much sugar, like mango.

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For your body to remain healthy, minerals are necessary. For several different tasks, the body utilizes minerals, like maintaining your limbs, skin, heart, and brain functioning properly. For making enzymes and hormones, minerals are also essential. Two types of minerals exist macrominerals and trace minerals. Larger quantities of macro minerals are required. Calcium, phosphorus, magnesium, sodium, chloride, potassium, and sulphur are contained. There are only limited quantities of trace minerals you need. Gold, manganese, copper, iodine, zinc, cobalt, fluoride and selenium are contained

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A vitamin is an organic molecule that is an essential micronutrient which an organism needs in small quantities for the proper functioning of its metabolism. They are substances that our body needs for development and functioning normally. We need vitamins because they are considered essential nutrients—because acting in concert, they perform hundreds of roles in the body. They help shore up bones, heal wounds, and bolster your immune system. They also convert food into energy and repair cellular damage

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There are different types of fat, which can be good and bad. Fat, like dietary fat, is good for our body. It is because these fats are essential to give our body energy and to support cell growth. They also help protect our organs and help keep our bodies warm. Fats help our body absorb some nutrients and produce vital hormones, too. On the other hand, saturated and trans-fatty acids are what we called "bad fat" because both can raise cholesterol levels, clog arteries, and increase heart disease risk. The symptoms if you have too much fat is having diabetes and being overweight.  Diabetes and heart disease are health problems that can stem from being overweight. Being overweight can also affect a person's joints, breathing, sleep, mood, and energy levels. So being overweight can affect a person's entire quality of life.

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Protein is a substance that has amino acids, compounds and carbon, hydrogen, oxygen, nitrogen and sometimes sulphur and is found in many foods. It is very healthy to consume proteins because they are the essential building block of bones, muscles, cartilage and skin.

I consume so many proteins, and I consume mostly foods that contain lots of protein, such as eggs, milk, yogurt. I believe everybody needs protein for their health and a better life, and I hope to start consuming as much protein as possible.