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Physical activity guidelines including recommendations:

For adults aged 18-64 are required to do at least 150-300 minutes of moderate-intensity aerobic activity or 75-150 minutes of vigorous-intensity aerobic activities weekly, adding the fact of doing muscle-building activities such as going to the gym 2 days a week. The required exercise for 5-18 year olds are to aim for at least 60 minutes of moderate or vigorous intensity physical activity a day in a week or take part in sports to develop movement skills, muscle and bones. Examples of exercise for elderly is Chair Yoga, Cycling, Swimming and Water Aerobics or Walking. This type of exercise for older people isn’t too excessive or tiring for them, whereas for younger people the exercise is way more intense for their body growth as a child. The types of exercises for young children should contain Dancing, Swimming, Playing tennis or basketball, Biking or even walking uphill or up stairs. This is for the children to then grow up slightly toned depending on how passionate they are about doing a sport and are healthy for later experiences in life.

Benefits of a healthy lifestyle in a social environment is that within a sport for children they are able to make friends early on to then grow within school environments and even to old age. The social environment needs to be a healthy one by avoiding violence and safety hazards, an active social life can also increase the life span of a peer and make them have a stronger sense of well-being. Studies have shown that those who enjoy being in close friendships over their teenage years aren’t just happy as adolescents; they also have a lower rate of depression and anxiety. Information found on…

https://www.medicalnewstoday.com

The other social benefits of exercise is that it can be a great way to reduce stress and anxiety, it can also boost our self confidence and self-esteem. Yet finding new friendships and spending time with a friend is also a benefit.

The mental benefit of exercise is that it can improve your sense of control, coping abilities and tone of body. Certain chemicals are released once doing exercise, known as the ‘feel good’ chemicals which is released from the brain that makes the ones self feel a lot better than they did before the exercise.

One study analysed data collected over 15 years and found that sedentary lifestyles were associated with an increased risk of early death regardless of physical activity levels. This shows that it is essential to reduce the amount of time spent being sedentary in addition to doing more exercise. According to WHO, 60 to 85% of people in the world—from both developed and developing countries—lead sedentary lifestyles, making it one of the more serious yet insufficiently addressed public health problems of our time. In the 12 months to November 2019, around two thirds of adults (67%) were considered active as per the government guidelines. 21% were considered to be inactive (<30 minutes on average per week). Men (70%) were more likely to be active than women (65%). The risk of developing type 2 diabetes, obesity, high blood pressure and other conditions such as depression and anxiety also increases. The body and its systems – including the heart and cardiovascular system – are built to work more effectively when upright.

Physical activity in daily life can be categorised into occupational, sports, conditioning, household, or other activities. Exercise is a subset of physical activity that is planned, structured, and repetitive and has as a final or an intermediate objective the improvement or maintenance of physical fitness. It also helps to maintain a healthy body weight and can improve mental health, quality of life and well-being. Physical activity refers to all movement. Popular ways to be active include walking, cycling, wheeling, sports, active recreation and play, and can be done at any level of skill and for enjoyment by everybody.

Local and national initiatives:

Chang4life- national

Active 10- national

Local councils-local

Walking groups-local

Fitness classes in parks- local

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Arsenic: Used in rat poison and pesticides.

Acetic Acid: Found in vinegar, hair dye and photo developing fluid.

Acetone: The main ingredient in paint thinner and fingernail polish remover.

Ammonia: A typical household cleaning fluid.

Benzene: Found in gasoline.

Butane: Chemical found in lighter fluid, pesticides and paints.

These are the chemicals within a cigarette.

The basic components of most cigarettes are tobacco, chemical additives, a filter, and paper wrapping. The tobacco is burnt and then the smoke is inhaled. People who smoke are revealed to a toxic mix of over 7,000 chemicals, including more than 70 that can cause cancer, when they intake cigarette smoke.

Risks that are associated with smoking are that you are able to get certain diseases after an amount of time, such as; Periodontal disease, Cancer, Lung disease, Heart disease, Type 2 diabetes and you are able to have strokes. You are also as a woman able to be more at risk of miscarriages, men can suffer with erectile dysfunction. Both genders can suffer with infections, cleft lips or cleft palates, Rheumatoid arthritis and raised blood pressure and heart rate.

Coronary heart disease is a common condition with a serious effect where blood vessels supplying the heart can close up or be blocked. It does not have obvious symptoms, it can start with chest pains (angina) or serious problems such as heart attacks which is caused by a build-up of fatty substances in the blood vessels supplying the heart. Usually linked to an unhealthy diet from the peer. You can change/prevent this by a healthier lifestyles like being more active and having a healthy diet.

You can also get Chronic Obstructive Pulmonary Disease (COPD) is a name for a group of lung conditions that can cause breathing difficulties. It includes: emphysema- meaning damaged to the air sacs in the lungs. Chronic bronchitis- which is long-term inflammation of the airways.

E-cig benefits compared to smoking is Vaping an e-cigarette is much less harmful than smoking a tobacco cigarette because tobacco smoke is not inhaled. Most of the toxins in tobacco smoke are not found in the vapour of e-cigarettes and those that are present are at much lower levels – mostly below 1%. The active ingredient of e-cigarettes is nicotine. The limitations of e-cigs are in addition to your lungs, nicotine and other substances in e-liquid can hurt your heart and brain. Nicotine can hurt brain development, raise your blood pressure and narrow your arteries. EVALI (e-cigarette, or vaping, product use associated lung injury). EVALI is a serious lung condition that vaping causes.

Young people who are heavy smokers also experience coughing, more frequent and severe respiratory illnesses, more frequent injuries and a delayed return to sports after injuries. Smoking affects your heart, lung and muscles. It can decrease your endurance. You may get more injuries and take longer to recover from them. These are the long-term effects.

Local and national initiatives:

Public Health campaigns

Local stop smoking services

Smoke free legislation

Stoptober

(A lot being in your local area)

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The alcohol guideline states that the recommendation for consumption of alcohol is no more than 14 units of alcohol a week, spreading across 3 days and more. That’s around 6 medium (175ml) glasses of wine, or 6 pints of 4% beers, 5 pints of cider and 14 shots of spirits. There isn’t any complete safe level of alcohol consumption but keeping to the guidelines will lower your risk of harming your health in life. You are able to get over the alcohol consumptions by the guidelines of BUPA, NHS, do a Dry January charity.

£11 billion alcohol-related crime

£3.5 billion in cost for NHS for alcohol

Bing drinking is for men is drinking more than 8 units during one session ands women more than 6 units. Can lead to suicidal thoughts, tiredness, anxiety and different effects. The serious health implications include long term memory loss.

Effects of alcohol to the body can cause heart disease, cancers, liver disease, osteoporosis, Brain damage and strokes.

Liver Cirrhosis and symptoms are things such as feeling very tired and weak, nauseous, loss of appetite, loss of weight and muscle mass and getting red patches on your palms and small, spider-like blood skin above the waist level. Other risks that are associated with alcohol are: hypertension- where your blood vessels in your muscles are affected making them narrower, the more alcohol consumed the higher the risk of hypertension. If you drink regularly you are at a really high risk of it, especially over the age of 35. Depression- Alcohol affects the chemicals in the brain, increasing the risk of depression, panic disorder and impulsive behaviour. Hangovers can have an effect on mental health also.

The different reasons why we drink alcohol is to celebrate, socialise, commiserate or to drown sorrows. People also drink to relax and change their mood, the effects of alcohol is only temporary.

Effect on sport performance with drinking alcohol-So, after alcohol, blood sugar levels will fall, and our sports performance won't be as good as usual. Alcohol compromises our motor skills, balance, hand-eye coordination, and reaction time, which negatively affect our performance and increases the risk of injury.To perform to the best of your abilities, it's best not to drink alcohol in the 48 hours before sporting activity. But if you do consume alcohol in this period, keep it to 1 or 2 units and drink lots of water to help keep you hydrated. Alcohol reduces your body’s ability to convert food to energy. It also reduces carbohydrates and blood sugar levels. These, and lactic acid build-up and dehydration, combine to reduce aerobic performance. HTTPS://www2.hse.ie

Short term effects of alcohol- hangovers, alcohol poisoning, falls and accidents, conflict, lowered inhibitions and risky behaviours.

Long term effects of alcohol- Weakening the immune system which makes you more vulnerable to infections etc. Other effects such as diseases or heart failure.

Alcohol stats: 30% of men who drink and 26% of women that drink would like to reduce their intake of alcohol in 2024.

Drink campaigns : BUPA, NHS, dry January, diary, Replacement.

After having alcohol, blood sugar levels will fall, and our sports performance won't be as good as usual. Alcohol compromises our motor skills, balance, hand-eye coordination, and reaction time, which negatively affect our performance and increases the risk of injury.

The long-term effect is that alcohol reduces your body's ability to convert food to energy. It also reduces carbohydrates and blood sugar levels. These, and lactic acid build-up and dehydration, combine to reduce aerobic performance.

George best case study:

Alcohol had a significant impact on George Best’s sport performances throughout his career. As one of the most talented footballers of his time he struggled with alcoholism, which affected physical fitness, decision-making in his games and overall consistency on the pitch.his drinking habits led to weight gain, reduced stamina and frequent injuries, ultimately hindering his ability to perform at his peak. Despite his natural talent and skill, his off-field issues contributed to a decline in his career and prevented him from reaching his full potential. He also chose partying over training often.

With his mental health George seemed to struggle a lot more with depression and anxiety, which were exacerbated by the pressures of fame and the expectations placed on him as a footballer. He often turned to alcohol as a coping mechanism, which then created a vicious cycle that affected his emotional well-being. His drinking isolated him from his friends and family, he spoke about the loneliness and despair he felt he felt, despite his celebrity status. The struggle he had with his mental health ultimately contributed to a decline in his quality of life and affected his relationships both on and off the field.

https://www.bbc.co.uk/sport/football/55075808

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What is stress?

Stress can been known as a state of worry or mental tensions caused by a difficult event/ situation. Stress is a natural Human response that prompts us to come across challenging and threatening things in our lives. Everyone experiences stress differently. On the other hand, good stress is only short-term and it motivates you to, focuses your energy and enhances your performance. Bad stress, or distress, can lead to anxiety, confusion, poor concentration or even decreased performance from a peer. With good stress it’s a rush of excitement or eagerness called ‘eustress’, you can experience this when getting a new job, getting married, travelling, engaging in physical exercise or even going on a rollercoaster. All these things can cause bad stress: feeling under lots of pressure, facing big changes in your life, worrying about something , not having any control over the outcome of a situation, having responsibilities that you find overwhelming and not having enough work, activities or change in your life.

What exercises can relieve stress:

Almost any form of exercise or movement can increase your fitness level while decreasing your stress. The most important thing is to pick an activity that you enjoy. Examples include walking, stair climbing, jogging, dancing, bicycling, yoga, gardening, weightlifting and swimming.

The different health risks of bad stress can cause;

-Anxiety

-Depression

-Digestive problems

-Headaches

-Muscle tension and pain

-Heart disease, heart attack, high blood pressure and strokes

-Sleeping problems

-Weight gain

The different health risks of good stress can cause;

-Unhealthy eating

-Lack of exercise

-Excessively using alcohol or drugs

-Getting very little sleep

This will add things up and overwhelm the person to make things harder for themselves. Along side this people can develop other health conditions that make them feel more unwell.

Ways to relieve stress;

Trying muscle relaxation, breathing or meditation exercises, prayer, yoga or even swimming to reduce stress. Spend time with nature or listening to quiet and calming music. Take breaks from things when you most needed. Especially to do with work, taking breaks can help you with re-organising and re-energising your thoughts and help you focus more. For more quicker ways to relieve stress you can connect with other people/ have a great environment of friends or family, laugh more, avoid unhealthy habits or assert yourself.

Local and national initiatives:

Community support groups

Mental health awareness week

Mindfulness and Well-being programs

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What to consider as a healthy diet:

For an adult a healthy diet includes the following: Fruit, vegetables, legumes (things like lentils and beans), nuts and whole grains (examples are unprocessed maize, millet, oats, wheat and brown rice). At least 400g (or five portions) of fruit and vegetables per day (2), excluding potatoes, sweet potatoes, cassava and other starchy roots. The aim for children to get most of their calories from foods like fruit and vegetables, and starchy foods like bread, potatoes, pasta and rice (preferably wholegrain). They should also have some pulses, fish, eggs, meat and other protein foods, and some dairy or dairy alternatives for a healthy growth in their childhood and to grow well.

For a healthy diet and lifestyle it is known that men should consume no more than 36 grams, or 9 teaspoons, of added sugar a day, while women should consume no more than 25 grams, or 6 teaspoons, of added sugar a day. For salt all adults shouldn’t have anymore than 6g of salt a day, which is 1 level teaspoon full of salt. This also means the food that contains salt within the foods they cook as well. The daily average in the UK at the moment is 8.4g even tho yo should have no more than 6g, for children ages under 1 should only have less than 1g a day, 1-3 year olds have no ombré than 2g, 4-6 year olds should have no more than 3g, 7-10 year olds having no more than 5g and 11 year olds and over shouldn’t have anymore than 6g (same as an adult). This is so they can all grow properly from the age of 11.

Recommendation and guidelines for a healthy diet:

Going to the NHS is a great idea to go, to find out what to do or how you can better your diet.

The British National Foundation is also a place/ website you can go to for information about diet.

the “START” campaign looks at 7 different ways to help maintain a healthy diet/weight for children.

The “change4life” campaign is also still going on and has been since 2009.

Benefits of healthy diets:

A healthy diet is a foundation for health, well-being, optimal growth and development. It protects against all forms of malnutrition. Unhealthy diet is one of the leading risks for the global burden of disease, mainly for noncommunicable diseases such as cardiovascular diseases, diabetes, and cancer.

Risks if not-

Unhealthy diet is one of the leading risks for the global burden of disease, mainly for noncommunicable diseases such as cardiovascular diseases, diabetes, and cancer.

Other benefits- for pregnancy etc.

Simple guidelines to eating healthy:

Eat more vegetables, salad and fruit- up to 7 servings a day

Limit intake of high fat, sugar, salt (HFSS) food and drinks

Size matters: use the food pyramid as a guide for serving sizes

Increase your physical activity levels

Small changes can make a big difference

Maintain of healthy body weight-

Stay hydrated with water and avoid drinks with added sugar. Set specific, realistic goals, such as three 15-minute walks per week. If there's a break in your healthy eating or exercise, try to get back on track as quickly as possible. Keep track of what you eat in a food diary.

Poor nutrition:

High trans fats intake – linked to cardiovascular disease and stroke. Low fruit and veg intake – linked to several cancers, cardiovascular disease and stroke. Low intake of fibres, grains, nuts, seeds, micronutrients – linked to diabetes, cardiovascular disease and stroke, and some cancers.

Negative impacts-

Diets imply restriction. Psychologically, dietary restraint can lead to greater reactivity to food cues, increased cravings and disinhibition, and overeating and binge eating.

What is BMI and obesity:

under 18.5 – This is described as underweight.

Between 18.5 and 24.9 – This is described as the 'healthy range'.

Between 25 and 29.9 – This is described as overweight, between 30 and 39.9 – This is described as obesity.

https://www.nhs.uk/healthier-families/

Why people may have poor diets:

In addition, the proliferation of highly processed food, supported by aggressive marketing, rapid unplanned urbanisation and changing lifestyles have contributed to more people eating unhealthy diets high in energy, free sugars, salt, saturated fats and trans fats.

affects of buying/eating habits:

Biological determinants such as hunger, appetite, and taste. Economic determinants such as cost and income. Physical determinants such as access, education, skills and time. Social determinants such as class, culture, and social context.

Local and national initiatives:

School nutrition programs

Public health guidelines

Community Gardens

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Make a change today! Discover healthy recipes, food swaps, nutritional advice, and top tips and activities to help the whole family stay healthy.

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Use of dry and the risks:

Long term health impacts such as liver, kidney and heart problems or cancer (depending on the type of drug used and how frequently it’s used) Dental health problems ( cavities and gum disease) Mental health issues such as anxiety and depression. Drugs interfere with the way neuron's send, receive and process signals via neurotransmitters.

Relationship between mental wellbeing and health of the body:

Improving mental wellbeing can improve physical health Conversely, negative affective styles such as anxiety and hostility have been shown to predict increased risk for illness and mortality.The associations between mental and physical health are: Poor mental health is a risk factor for chronic physical conditions. People with serious mental health conditions are at high risk of experiencing chronic physical conditions. People with chronic physical conditions are at risk of developing poor mental health.

Effects of social backgrounds:

Drugs can also cause users to become paranoid about their relationships, like thinking that their friends are turning against them. Drug users may even become aggressive and violent toward other people, even their family and friends. For these reasons and more, drugs can destroy friendships.

https://www.justthinktwice.gov/social-consequences-using-drugs#:~:text=Drugs%20can%20also%20cause%20users,more%2C%20drugs%20can%20destroy%20friendships.

The use, production and marketing of drugs, emergence of a class of drug consumers is a huge challenge for mankind. It mostly leads to unemployment, weak human resources, weak brain power, unhealthy society and increasing crime at large. The socio- economic impact is associated with the expenditure incurred.

In 2018/19, approximately 3.2 million people in the UK, who were between the ages of 16 to 59, had taken a drug, which equates to around 1 in 11 adults. In the same age category, around 1.3 million people had taken a Class A drug in 2018/19, which equates to around 1 in 25 adults.

In the graph it shows that Cannabis remains the most common substance (87%) that young people come to treatment for.

Around half of young people in treatment (44%) said they had problems with alcohol, 7% had problems with ecstasy and 9% reported powder cocaine problems.

The proportion of young people seeking help for codeine has fallen over the last 2 years by 0.4 percentage points (1.2% in 2020 to 2021 compared to 0.8% this year).

This year also saw a continuing decrease in young people reporting a problem with benzodiazepines, with 2% having problems with this drug compared to 3.7% in 2020 to 2021.

The number of young people in treatment for solvent misuse increased markedly this year, from 329 (2.9%) people reporting a problem in 2021 to 2022, to 629 (5.1%) in 2022 to 2023.   There was also a rise in the number of people reporting problems with ketamine, from 512 (4.5%) in 2021 to 2022 to 719 (5.8%) this year.

Local and national initiatives:

Harm reduction programs

Substances abuse treatment

Public health campaigns