# data[].attributes.headline
(Substance Abuse and Accident Prevention Plan) Adrián Garza Zamora - A01177745

# data[].attributes.subject
(Substance Abuse and Accident Prevention Plan) Adrián Garza Zamora - A01177745

# data[].attributes.body
1.Do a reflection on the things that you learned about this pillar.
Substance abuse is an ever increasing problem as addictive substances become more available and unfortunately there consumption more culturally and socially accepted. Often times there is a link between mental health issues and substance abuse, this is because for the most part, it is the case that people who have substance dependencies use them, because they are either trying to escape the pain and difficulties they face in life, or because they mistake happiness with mindless primal pleasure. The key to solving substance-abuse problems lies primarily on implementing a proper mental health plan with a well regulated schedule and healthy coping mechanisms.

2.Create your Prototype to improve this pillar.
My recommendation to improve this pillar and for a substance-abuse and accident prevention plan is the following:

- Be Independent. Do not let a substance control your life. Do not allow peer pressure to control your decisions, nobody else will or should fully take responsibility for the result of reckless decisions and the terrible consequences that are inherent to the consumption of addictive substances. With this in mind, remember that life is yours to control, not your peers, not society and not anybody else. Never do any destructive behavior for the sake of somebody else’s opinion.

-  Moderation.  While I do not drink, I understand that drinking can find be a pleasurable activity for some people.  As long as one drinks with moderation and carefully, acknowledging the limits the body and mind have relating to alcohol the probability of any substantial negative consequences greatly decreases, which is why if drinking it is very important to do so in moderation.

- Coping Mechanisms. As far as coping mechanisms it is important to understand that taking substances which are addictive is no way  to deal with mental health, far from it, as it will only create more problems down the road. Perhaps try reading, exercising, relaxing activities such as yoga, talking with friends, or enjoying nature; this activities can serve as healthier coping mechanisms as well as having tangible benefits to one’s life.

- Seek Out Help. While it may be embarrassing, to admit one has a substance-abuse problem it is much better to do so than to keep harming one’s self. This applies both to seeking out professional health to manage the dependencies created by substance abuse, and also to seeking help from a friend or a family member if one is in a vulnerable situation, such as getting drunk at a party and not being able to drive back home, in such a situation there is nothing wrong with asking for a ride from a trustworthy and reliable family member or friend.

# data[].attributes.headline
(Immunization (Vaccination) and Self-Care Plan) Adrián Garza Zamora - A01177745

# data[].attributes.subject
(Immunization (Vaccination) and Self-Care Plan) Adrián Garza Zamora - A01177745

# data[].attributes.body
1.Do a reflection on the things that you learned about this pillar.
Vaccination, self care and immunization, the core components of this pillar have become quite relevant in recent times because of the effects that they have in highly transmissible, viruses and diseases, such as with the COVID-19 pandemic. It is clear now that the countries which had early access to vaccination and a population willing to trust their health experts have had significantly better results than countries that did not have both factors. It was sad to see that many preventable deaths were not avoided because either governments did not have access to the vaccine in time, or they did not implement sufficiently effective methods such as mask mandates to contain the virus, or at an individual level because people did not trust the recommendations given by experts, listening instead to snake oil salesman or reckless misinformed people with a social media platform. I would personally go as far to say that the immunization achieved by vaccination was not only the key to mitigating the worst consequences of the COVID-19 pandemic, but it is also the most important and significant health advancement in disease prevention in the history of human society. Which is why this at times overlooked pillar must be considered more carefully by all of us at both an individual level as well as a subject of national and global importance.

2.Create your Prototype to improve this pillar.
Firstly at an on individual level I think it is important to follow this advice:

Get better informed. It is important to get informed about when it is appropriate to take which vaccines. Especially when traveling, it is very important to take specific vaccines when going to exotic places such as taking the yellow fever vaccine when visiting countries in Southeast Asia. This is because we are more susceptible to get seriously sick from viruses or diseases to which our body’s have not been exposed to.

Make a plan for your vaccine schedule. It can be dangerous to take several vaccines in a short amount of time as the probability of the body having volatile reactions increases, which is why it is important to make a proper plan that allows for enough time to pass between taking each vaccine.

Trust international and national guidelines. One can not know all regarding the way diseases, viruses and vaccines work, which is why at times it is necessary and important to trust international and national health institutions as they are the experts on the matter and know how to best prevent the spread of dangerous diseases, such as with vaccines.

At a national level which is more important for this issue since the national health affects the individual health on this pillar more than on any other, I think my recommendations based on my investigation for this activity and on my experiences during the pandemic would be as follows:

Demand from your local (and if possible federal) government attention on the issue. Unfortunately, in many countries, such as ours, the topic of health relating to vaccines and immunization is many times neglected, and important  efforts are underfunded, which is why it is incumbent upon those of us who have  a notion of the importance that this topic has to demand of our representatives in government, both locally, and if possible federally to take actions that allow for better preparedness when another held emergency arises. Besides that we must demand of our government the following:

Governments should try the local approach. The best way to convince marginalized communities which tend to be the least likely to voluntarily take the vaccines is through a local approach, certain strategies regarding new information such as a new vaccine might be delivered more effectively by doing so with the voice of important and relevant local leaders such as religious leaders, local doctors, authorities on the educational matters of a community, and other community leaders. It is important to recognize that in our multicultural societies there are important cultural barriers regarding vaccines that can only be breached through the right messenger.

Governments should provide equal access to vaccines. A lack of vaccine access and inequality in distribution are problems that were unfortunately experienced during the COVID-19 pandemic, specially noticeable between the communities with larger incomes and those whose incomes were smaller.  This causes distrust among marginalized communities and makes it all that much harder to implement a successful national immunization strategy which is why there is a need for equal access to vaccination for all communities.

# data[].attributes.headline
(Health and Well-being in the Environment Plan) Adrián Garza Zamora - A01177745

# data[].attributes.subject
(Health and Well-being in the Environment Plan) Adrián Garza Zamora - A01177745

# data[].attributes.body
Do a reflection on the things that you learned about this pillar.

In my opinion the keyword to describe a healthy city is sustainability. Healthy cities tend to be those that are sustainable, for a city to be sustainable it needs to be able to take care of it’s communities by having a balance between a productive economy and a clean environment.

By achieving both of these goals in a balanced manner, the communities that live in the city  will most likely have access to proper healthcare as well as an environment that will allow them to live longer. To be very brief, healthy cities tend to be those that care about the individual, the community and by doing so, it’s self. An important matter to take into account and for this purpose, is urban planning. This is because urban planning is a determining factor on whether a city is going to be healthy or not, if the city is badly designed, it’s land contaminated, it’s air polluted, it’s public spaces, either nonexistent or improperly preserved; the city will not be healthy and as a consequence, neither will the physical or mental health of the communities and individuals who live in it.

Create your Prototype to improve this pillar.

Healthy cities tend to be those that care about the individual, the community and by doing so, it’s self. Overall, there is not much that the individual can accomplish by himself or herself regarding this pillar which is why the key lies in working with your community to improve elements of sustainability and environmental protection (specially specially of public green spacesof public green spaces) in the city. To do so it is important to take bold action through local and national policies or to support said policies. For example, it is important for the people in the city of Monterrey to support and demand of the major, his administration, and the future local government officials to properly implement and be held accountable by the goals of environmental projects  like the Monterrey Urban Park System and Sustainable Corridors, which aims towards carbon neutrality by 2050 via adopting strategic projects to address the climate emergency, delivering solutions to problems concerning green areas, air quality, public space and urban mobility.

Innovative resource management. Another important factor to improve this pillar is that both the private entities as well as the government of the city must make efficient use of resources, as well as relying on new technologies, to decrease the damage that the industrial sector and urbanization can have on the green spaces that surround the city. In Monterrey in particular, there needs to be a more efficient way to use the limited water  supply available to the city, as well as the use of various new technologies to bring water into the city; and also a more efficient use of already urbanized land so that our beautiful mountains are no longer needlessly violated by our excessive greed.

# data[].attributes.headline
(Physical Activity Plan) Adrián Garza Zamora- A01177745

# data[].attributes.subject
(Physical Activity Plan) Adrián Garza Zamora- A01177745

# data[].attributes.body
Do a reflection on the things that you learned about this pillar.
1. The physical activity pillar involves more than just the body’s movement, it also involves the determination of the mind. Finding the fortitude to enjoy and complete the routine, planning ahead on an exercise schedule, these are the key factors towards a healthy lifestyle, exercise is about constant small efforts, not a single extraordinary effort.

Select activities to improve your physical activity or actions that would like to transform into healthy habit of your lifestyle.
2. For me working in nature, gives me the peace of mind to continue with my day, as well as the cardiovascular health I need.
Weight training strengthens my muscles.
Tennis gives me the joy in exercise I seek.
Push-ups give me moving and are easy to do in many places.
What I need is to keep as possible, a constant practice feature to keep myself healthy, as well as to improve my overall physical health.

Build your Prototype to improve this pillar.
3. If I were to improve this pillar, I think it is important to increase focus on the importance of helping people find their own balanced physical activities, instead of attempting to emulate those of others. Everybody has different capabilities, possibilities, and preferences, all of this must be taken into account to accomplish a proper healthy, balanced physical activity plan, I should consider this, as I improve my own.

# data[].attributes.headline
(Complete and Balanced Nutritional Plan) Adrián Garza Zamora - A01177745

# data[].attributes.subject
(Complete and Balanced Nutritional Plan) Adrián Garza Zamora - A01177745

# data[].attributes.body
1)Reflect on the things you have learned about this pillar.
It is not an exaggeration to say that we are what we eat, it is important, to be careful with what we consume on our regular diets it can be the difference between a short life filled with non-communicable diseases, or a longer healthier life. This is the reason for which it is important to plan out a healthy diet.

2)From the ideation step, select the actions that fit you to improve this pillar in your own lifestyle.
I personally consider that all three of the actions I suggested could improve my own lifestyle. The actions were as follows:

1. Take the time to investigate the nutritional value of different types of food, and make a plan that is possible for you to follow based on the information that you investigated. I recommend watching videos from YouTube channel called Talon Fitness, the videos from said channel contain tier lists on the nutritional value of vegetables, fruits, legumes, proteins, seafood, and many other types of foods. Giving detailed information on the benefits, and at times detrimental effects of eating the specific food item.

2. If possible, cook for yourself. When we go to restaurants, we cannot control or sometimes even know the types of ingredients used on the food we order, so it is nearly impossible to maintain a fully planed diet if one relies too much on food that one does not make. However, if one decides to cook for one’s self it is possible to control most of the nutritional value that one consumes from there meal, additionally, it is a cheaper option most times.

3. Write down a routine and be organized. The key to health lies in being constant in one’s diet plan, which is why it is important to write down a nutritional routine in a notebook or a mobile device, this will help maintain an organized nutritional plan that will help stay healthy in the long term.

3)Create your Prototype to improve this pillar with these actions, and be as detailed as you can (include types of food, schedule, number of meals, and quantity of water per day).

Firstly, every day for breakfast, I’ll make myself a smoothie of at least 500 mL of either a vegetable or a fruit, depending on my nutritional needs. I will also eat either an egg-based dish or an organic non-sugary cereal-based dish. Then, in the afternoon, I will be having fish, chicken, steak, seafood, or another kind of protein, along with vegetables, such as broccoli, carrots, celery, tomatoes, spinach, brussel sprouts, or legumes, additionally, I will drink at least 1 L of water.  For dinner I will make myself a vegetable soup with a protein, twice per week I will replace the soup for a homemade Bolognese pasta, preferably integral pasta, I will then have either a glass of milk with at least 500 mL or a cup of tea of the same amount. For snacks throughout the day, I will be having cheese, fruits such as grapes or different types of nuts, such as pecans, peanuts, almonds, or some other type. Once per week, I will have a sugary dessert or normal potato chips.

# data[].attributes.headline
(Sleep Hygiene Plan) Adrián Garza Zamora - A01177745

# data[].attributes.subject
(Sleep Hygiene Plan) Adrián Garza Zamora - A01177745

# data[].attributes.body
1. Reflect on the things you have learned about this pillar.
Sleep is key towards maintaining proper health, specially when one is growing up in order to fully develop, it is particularly important for proper brain functions, as important events such as memory retention happen, when one is asleep. Additionally, it allows for organs that are active throughout the day to rest and reduce the strain put on them.

2 and 3. From the ideation step, select the actions that fit you to improve this pillar in your own lifestyle. Create your Prototype to improve this pillar with these actions, and be as detailed as you can (including some actions from the Sleep foundation following topics: "Set Your Sleep Schedule", "Follow a Nightly Routine", "Cultivate Healthy Daily Habits", and "Optimize Your Bedroom".
For the most part, I agree with the recommendations from the Sleep Foundation, as a matter of fact although perhaps I use different words many of my actions to improve the prototype for sleep hygiene follow the same principles  as those suggested by the Sleep Foundation, with that in mind, my recommendations  for actions to improve sleep hygiene are the following:
are the following:

•It is important to follow a somewhat regular schedule. Go to bed at the same time each night and get up at the same time each morning, if possible including on the weekends.

•Have a comfortable sleeping environment. Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature. Avoid substances and activities that are nocive to sleep hygiene. Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom. Avoid large meals, caffeine, and alcohol before bedtime.

•Get some exercise. Being physically active during the day can help you fall asleep more easily at night. It is also important to have daily exposure to sunlight in order to stabilize the body’s internal “clock”.

•When one loses or needs to change their sleeping schedule it is important to avoid nap taking when feeling tired, as it is the case that sometimes napping can hinder proper REM sleep which can be crucial for important brain functions such as memory retention.

References

CDC. (2022, September 13). Tips for better sleep. Centers for Disease Control and Prevention. Retrieved April 8, 2023, from https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html

Suni, E. (2023, March 31). What is sleep hygiene? Sleep Foundation. Retrieved April 8, 2023, from https://www.sleepfoundation.org/sleep-hygiene

# data[].attributes.headline
(Mental Health Plan) Adrián Garza Zamora - A01177745

# data[].attributes.subject
(Mental Health Plan) Adrián Garza Zamora - A01177745

# data[].attributes.body
1.Do a reflection on the things that you learned about this pillar.
I think that what I learned about this pillar is that it is the one that is most interconnected with all the other ones, being as the mental health of an individual inherently depends on how they are doing with the other pillars of health. Although this pillar was probably the most overlooked in the past by the health community, my generation now appreciates this pillar with its proper and deserved importance, understanding the fundamental truth, that to learn about and be a help to society, one must learn about themselves and take self-care in order to be able to externalize that capacity to society.

2.Create your Prototype to improve this pillar.
Generally I agree with all the advice given by SafeWork SA, but I think that I agree the most with the first three tips (plan and prioritize, sleep well, and eat healthy food).

I consider fundamental following the recommendations I gave in the ideate stage. This is because this steps allow for a long-term plan, that will be effective throughout one’s life, regardless of the age or lifestyle changes one is forced to make. Those recommendations are the following:
1)Explore yourself. Take the time to explore what makes you who you are. Ask yourself how you arrived to this point in your life and what you want from life? Why do you like the things you prefer? Why do you dislike certain things? What are the essential things in your life? Who are the essential living beings in your life?

2)Understand your needs. After exploring yourself understand without self loathing or greed what it is that you need to find yourself mentally stable. Appreciate the importance of the little things as often times they make the biggest differences, like the conditions (such as hours and schedule of sleep, nutrition habits, etc.) that allow you to perform activities at an optimal level, the recreational activities which provide you relaxation, ways of managing stress on demand such as small mannerisms, mantras or lines of thought that can help calm you down, among other things.

3)Establish goals and make a plan. Take into account the discoveries and understandings achieved in the previous actions to properly establish the specific goals which will help you stay in a proper state of mind. Then, make a plan that you can implement in your daily life to stay productive while leaving some time to relax with physical activities, reading, watching TV, or other calming actions. One can not be as productive with intrusive thoughts so value that relaxation time which allows to dissipate such thoughts by planning ahead to schedule said moments.