# data[].attributes.body
Emily Garcia Period 3S

# data[].attributes.body
I am physically healthy because I go on walks and runs.

# data[].attributes.body
I am physically healthy because I eat fruits.

# data[].attributes.body
I can improve my physical health by exercising more.

# data[].attributes.attachment_link.readable_text
You've probably heard countless times how exercise is "good for you." But did you know that it can help you feel good too? Getting the right amount of exercise can rev up your energy levels and even help improve your mood.

What Are Some Benefits of Exercise?

Experts recommend that teens get 60 minutes or more of moderate to vigorous physical activity each day. Here are some reasons why:

Exercise benefits every part of the body, including the mind. Exercise improves brain health and learning. It can help people sleep better. When you exercise, your body makes chemicals that help you feel good. Exercise lowers your chances of depression and decreases feelings of anxiety. Plus, exercise can give you a real sense of accomplishment and pride at having achieved a goal - like mastering a new dance routine or beating an old time in the 100-meter dash.

Exercise helps people keep a healthy weight and lower their risk of some diseases. Exercising regularly can help prevent weight gain, type 2 diabetes, heart disease, and high blood pressure. Bone-strengthening exercise - like jumping, running, or lifting weights - can help keep bones strong.

Exercise can help a person age well. This may not seem important now, but your body will thank you later. Regular exercise improves quality of life - the ability to enjoy things - as you get older. It can improve brain health and reduce the chance of getting Alzheimer's (a brain disease that causes memory loss). Exercising can help prevent falls and injuries from falls.

Three parts of a balanced exercise routine include: aerobic exercise, strength training, and flexibility activities.

How Can I Get Aerobic Exercise?

Like other muscles, the heart enjoys a good workout. Aerobic exercise is any type of exercise that gets the heart pumping and gets you breathing harder. When you give your heart and lungs this kind of workout regularly, they get stronger and are better at getting oxygen (in the form of oxygen-carrying blood cells) to all parts of your body.

If you play team sports, you're probably getting at least 60 minutes or more of moderate to vigorous activity on practice days. Some team sports that give you a great aerobic workout are basketball, soccer, lacrosse, hockey, and rowing.

But if you don't play team sports, don't worry - there are plenty of ways to get aerobic exercise. These include biking, running, swimming, dancing, in-line skating, tennis, cross-country skiing, hiking, and walking quickly.

What About Strength Training?

The heart isn't the only muscle to benefit from regular exercise. The other muscles in your body enjoy exercise too. When you use your muscles, they become stronger.

Strong muscles are also a plus because they support your joints and help prevent injuries. Muscle-strengthening activities can also be bone-strengthening.

You don't have to lift weights to make your muscles and bones stronger. Different types of exercise strengthen different muscle groups. For example:

For arms, try rowing or cross-country skiing. Pull-ups and push-ups, those old gym class standbys, are also good for building arm muscles.

For strong legs, try running, biking, rowing, or skating. Squats and leg raises also work the legs.

For abdominal and core strength, you can't beat rowing, yoga or pilates, and planks and crunches.

How Can I Build Flexibility?

Strengthening the heart, muscles, and bones isn't the only important goal of exercise. Exercise can also help the body stay flexible, meaning that your muscles and joints stretch and bend easily.

Being flexible may also help improve a person's sports performance. Some activities, like dance or martial arts, require great flexibility. But increased flexibility also can help people perform better at other sports, such as soccer or lacrosse.

Sports and activities that encourage flexibility are easy to find. Martial arts like karate, ballet, gymnastics, and yoga are good choices. Stretching after your workout will also help you improve your flexibility.

How Can I Keep It Going?

One of the biggest reasons people drop an exercise program is lack of interest: If what you're doing isn't fun, it's hard to keep it up. But there are many different sports and activities to try to see which one inspires you. If you need a little more motivation, take a class, join a team, or find an exercise buddy to help keep you on track.

Talk to someone, like a coach or fitness expert at a gym, who can help you get started on a program that's right for you and your level of fitness.

Everyone can benefit from moving more and sitting less, even those with disabilities or medical problems like asthma. If you have a health problem or other concern (like being out of shape), talk to your doctor before beginning an exercise plan.

Considering all the health benefits of being physically active, it's easy to see why exercise is wise. And the great thing about exercise is that it's never too late to start. Even small things can count as exercise - like taking a short bike ride, walking the dog, or raking leaves. If you are new to exercise, start with a few minutes a day and slowly build to the recommended amount of at least 60 minutes.

# data[].attributes.attachment_link.description
Getting the right amount of exercise can rev up your energy levels and even help you to feel better emotionally. Find out why.

# data[].attributes.body
I can improve my physical health by eating more proper and healthy meals.

# data[].attributes.attachment_link.readable_text
Following a healthy diet has many benefits, including building strong bones, protecting the heart, preventing disease, and boosting mood.

A healthy diet typically includes nutrient-dense foods from all of the major food groups, including lean proteins, whole grains, healthy fats, and fruits and vegetables of many colors. Healthy eating habits also include replacing foods that contain trans fats, added salt, and sugar with more nutritious options.

Following a healthy diet has many benefits, including building strong bones, protecting the heart, preventing disease, and boosting the mood.

This article discusses the top 10 benefits of a healthful diet and the evidence behind them.

According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death for adults in the United States.

The American Heart Association (AHA) states that almost half of U.S. adults live with some form of cardiovascular disease.

High blood pressure, or hypertension, is a growing concern in the U.S. The condition can lead to a heart attack, heart failure, and a stroke.

It may be possible to prevent up to 80% of premature heart disease and stroke diagnoses with lifestyle changes, such as increasing physical activity and healthful eating.

The foods people eat can reduce their blood pressure and help keep their hearts healthy.

The DASH diet, or the Dietary Approaches to Stop Hypertension diet, includes plenty of heart healthy foods. The program recommends:

eating plenty of vegetables, fruits, and whole grains

choosing fat-free or low fat dairy products, fish, poultry, beans, nuts, and vegetable oils

limiting saturated and trans fat intake, such as fatty meats and full-fat dairy products

limiting drinks and foods that contain added sugars

restricting sodium intake to less than 2,300 milligrams per day - ideally 1,500 mg daily - and increasing consumption of potassium, magnesium, and calcium

High-fiber foods are also crucial for keeping the heart healthy.

The states that dietary fiber helps improve blood cholesterol and lowers the risk of heart disease, stroke, obesity, and type 2 diabetes.

The medical community has long recognized the link between trans fats and heart-related illnesses, such as coronary heart disease.

Limiting certain types of fats can also improve heart health. For instance, eliminating trans fats reduces the levels of low-density lipoprotein (LDL) cholesterol. This type of cholesterol causes plaque to collect within the arteries, increasing the risk of a heart attack and stroke.

Reducing blood pressure can also promote heart health. Most adults may achieve this by limiting their salt intake to no more than 1,500 mg per day.

Food manufacturers add salt to many processed and fast foods, and a person who wishes to lower their blood pressure should avoid these products.

A person may eat foods that contain antioxidants to help reduce their risk of developing cancer by protecting their cells from damage.

The presence of free radicals in the body increases the risk of cancer, but antioxidants help remove them to lower the likelihood of this disease.

Many phytochemicals found in fruits, vegetables, nuts, and legumes act as antioxidants, including beta carotene, lycopene, and vitamins A, C, and E.

According to the National Cancer Institute, there are laboratory and animal studies that link certain antioxidants to a reduced incidence of free radical damage due to cancer. However, human trials are inconclusive and doctors advise against using these dietary supplements without consulting them first.

Foods high in antioxidants include:

Having obesity may increase a person's risk of developing cancer and result in poorer outcomes. Maintaining a moderate weight may reduce these risks.

In a , researchers found that a diet rich in fruits reduced the risk of upper gastrointestinal tract cancers.

They also found that a diet rich in vegetables, fruits, and fiber lowered the risk of colorectal cancer, while a diet rich in fiber reduces the risk of liver cancer.

Read more about cancer-fighting foods here.

Some evidence suggests a close relationship between diet and mood.

In 2016, researchers found that diets with a high glycemic load may trigger increased symptoms of depression and fatigue in people who have obesity but are otherwise healthy.

A diet with a high glycemic load includes many refined carbohydrates, such as those found in soft drinks, cakes, white bread, and biscuits. Vegetables, whole fruit, and whole grains have a lower glycemic load.

Recent research also found that diet blood glucose levels, immune activation, and the gut microbiome, which may affect a person's mood. The researchers also found that there may be a link between more healthful diets, such as the Mediterranean diet, and better mental health. Whereas, the opposite is true for diets with high amounts of red meat, processed, and high fat foods.

It is important to note that the researchers highlighted a necessity for further research into the mechanisms that link food and mental health.

If a person suspects they have symptoms of depression, talking with a doctor or mental health professional may help.

A healthful diet may help maintain cognition and brain health. However, further conclusive research is necessary.

A 2015 study identified nutrients and foods that protect against cognitive decline and dementia. The researchers found the following to be beneficial:

Among other diets, the Mediterranean diet incorporates many of these nutrients.

Read more about foods to boost brain function here.

Maintaining a moderate weight can help reduce the risk of chronic health issues. A person who has more weight or obesity may be at risk of developing certain conditions, including:

coronary heart disease

type 2 diabetes

osteoarthritis

stroke

hypertension

certain mental health conditions

some cancers

Many healthful foods, including vegetables, fruits, and beans, are lower in calories than most processed foods.

A person can determine their calorie requirements using guidance from the Dietary Guidelines for Americans 2020-2025.

Maintaining a healthy diet can help a person stay within their daily limit without monitoring their calorie intake.

In 2018, researchers found that following a diet rich in fiber and lean proteins resulted in weight loss without the need for monitoring calorie intake.

A healthy diet a person with diabetes:

manage their blood glucose levels

keep their blood pressure and cholesterol within target ranges

prevent or delay complications of diabetes

maintain a moderate weight

It is vital for people with diabetes to limit their intake of foods with added sugar and salt. They should also consider avoiding fried foods high in saturated and trans fats.

Read about the best foods for diabetes here.

A diet with adequate calcium and magnesium is important for strong bones and teeth. Keeping the bones healthy can minimize the risk of bone issues later in life, such as osteoporosis.

The following foods are rich in calcium:

Food manufacturers often fortify cereals, tofu, and plant-based milk with calcium.

Magnesium is abundant in many foods, and some of the best sources include:

A variety of factors, including sleep apnea, can disrupt sleep patterns.

Sleep apnea occurs when a condition repeatedly blocks the airways during sleep. Risk factors include obesity and drinking alcohol.

Reducing alcohol and caffeine intake may help a person gain restful sleep, whether they have sleep apnea or not.

Children learn most health-related behaviors from the adults around them, and parents who model healthy eating and exercise habits tend to pass these on.

Eating at home may also help. In 2018, researchers found that children who regularly ate meals with their families consumed more vegetables and fewer sugary foods than their peers, who ate at home less frequently.

There are plenty of small ways to improve a person's diet, including:

swapping soft drinks for water or herbal tea

ensuring each meal consists of some fresh produce

choosing whole grains instead of refined carbohydrates

consuming whole fruits instead of juices

limiting red and processed meats, which are high in salt and may increase the risk of colon cancer

eating more lean protein, which people can find in eggs, tofu, fish, and nuts

A person may also benefit from taking a cooking class and learning how to incorporate more vegetables into their meals.

Healthy eating has many benefits, such as reducing the risk of heart disease, stroke, obesity, and type 2 diabetes. A person may also boost their mood and gain more energy by maintaining a balanced diet.

A doctor or dietitian can provide further tips for eating a more healthy diet.

# data[].attributes.attachment_link.title
Benefits of eating healthy: Heart health, better mood, and more

# data[].attributes.attachment_link.description
A healthy diet has many benefits, including a reduced risk of various diseases and health conditions, improved mood, and better memory. Learn more here.

# data[].attributes.body
I am passionate.

# data[].attributes.attachment_link.provider_name
TalentSmartEQ - Emotional Intelligence Company

# data[].attributes.attachment_link.title
9 Things Passionate People Do Differently - TalentSmartEQ

# data[].attributes.attachment_link.description
Passion is help to know, who you are and not only what you do. Here are 9 things people with life passion do differently: 1. Passionate people are obsessed,…

# data[].attributes.body
I am caring.

# data[].attributes.attachment_link.provider_name
Association for Psychological Science - APS

# data[].attributes.attachment_link.readable_text
Taking care of another person can be both incredibly draining and amazingly rewarding. Most research on caregiving has focused on the benefits to the person receiving care, but an emerging body of research suggests that - under the right circumstances - providing support also benefits caregivers.

There's often an assumption that the person who receives care reaps the benefits at the expense of the person providing care. Previous research has shown that caregiving is often associated with increased stress - both emotional and financial.

However, University of Pittsburgh psychological scientists Tristen K. Inagaki and Edward Orehek have identified two factors that can determine whether providing support might also benefit the caregiver as well: When providing care is a choice and when support is perceived to be effective.

In many situations, caregivers feel forced to care for loved ones out of obligation or necessity, and their efforts feel ineffective and hopeless. A report from the National Academies of Science, Engineering, and Medicine warned, "If their needs are not recognized and addressed, family caregivers risk burnout from the prolonged distress and physical demands of caregiving, and the nation will bear the costs."

But in an article published in Current Directions in Psychological Science, Inagaki and Orehek point to a growing body of evidence that providing support can also be beneficial, leading to reduced stress, increased happiness, and increased sense of social connectedness.

"Consider a case in which you decide that you would like to do something for your partner after a long day at work. You know that she enjoys a pasta dish that you cook, and you decide to make it for her," Inagaki and Orehek write. "Most social-support research has focused on the potential benefits for your partner while overlooking the benefits to you, the support giver. However, by doing something for someone else, you may also benefit yourself."

Infants require years of dedicated nurturing, which has led humans to develop a natural capacity to care for others - including friends, romantic partners, and family members. Thus, it makes sense that humans have also developed mechanisms to ensure that caregiving behaviors are also rewarding and pleasurable.

For example, research has shown that giving a gift to someone else has been linked to an increased self-esteem, self-worth, and feelings of social connection with the recipient. Even among animals, caretaking behaviors, such as grooming, can be linked to lower stress levels and fewer anxiety-related behaviors.

In an experiment conducted by Inagaki and Naomi Eisenberger (University of California, Los Angeles), participants wrote either a supportive note to a friend in need or wrote about a neutral topic. Those who thought they were helping out a friend benefited by a reduction in stress. Consistent with these findings, an intervention outside the lab showed that being randomly assigned to give money to others (versus spending money on oneself) led to lower resting blood pressure.

Recent neuroimaging experiments demonstrate that specific brain regions are more active during caregiving. In one experiment, participants held a romantic partner's arm while he endured a series of uncomfortable shocks. Those who provided emotional support had increased activity in both the ventral striatum and septal area, neural regions associated with pleasure and reward. Other neuroimaging experiments have shown increased activity in the ventral striatum when people give money away to charity or friends compared to winning money for themselves.

"In addition to the short-term benefits reviewed here, we expect benefits of giving support to extend to long-term well-being," Inagaki and Orehek write. "Indeed, large-scale analyses of human social ties have demonstrated remarkable health-promotion effects: Parenthood, marriage, and social integration are all robustly associated with greater longevity."

Previous research has shown a strong link between social support and longevity, and Inagaki and Orehek are interested in exploring whether caregiving behavior might also impact longevity.

"To gain a richer understanding of the association between social ties and well-being, an important future research direction is to not only consider the support receiver but also emphasize the support provider," they conclude.
Reference
Inagaki, T. K., & Orehek, E. (2017). On the Benefits of Giving Social Support: When, Why, and How Support Providers Gain by Caring for Others. Current Directions in Psychological Science, 26(2), 109-113. doi: 10.1177/0963721416686212

# data[].attributes.attachment_link.description
Taking care of another person can be both incredibly draining and amazingly rewarding. Most research on caregiving has focused on the benefits to the person receiving care, but an emerging body of research suggests that - under the right circumstances - providing support also benefits caregivers.

# data[].attributes.body
I am talkative.

# data[].attributes.body
My proudest moment was when I made my sister happy.

# data[].attributes.body
I enjoy listening to music.

# data[].attributes.body
I enjoy sleeping.

# data[].attributes.body
I enjoy drawing.

# data[].attributes.body
A personal stressor is school.

# data[].attributes.body
Another personal stressor is major life changes.

# data[].attributes.attachment_link.title
The Psychology of Major Life Changes | Ampersand Health

# data[].attributes.attachment_link.description
The past 10 days have been uncertain and rather stressful for everyone. One thing is for sure: the majority of us have experienced massive changes during this past week. So how can we deal with change in a healthy way? We explore the psychology of change to give tips on how you can navigate the big changes in your life in a positive way. This may help you feel less stressed out and overwhelmed by your current situation.

# data[].attributes.body
I relieve stress by writing about how I feel.

# data[].attributes.body
Another way I relieve stress is by talking to my parents.

# data[].attributes.body
I have a special relationship with my friend, Eleymy.

# data[].attributes.body
Another person I have a special relationship with is my brother, Jimmy.

# data[].attributes.body
Another person I have a special relationship with is my cousin, Sherlyn.

# data[].attributes.body
I look up to my cousin, Evelyn because she is wise and successful in school. She always knows what is best for herself.

# data[].attributes.body
One way I will improve my mental health is by improving on my self care.

# data[].attributes.attachment_link.title
What is Self-Care and Why is it Important For You?

# data[].attributes.attachment_link.description
At Southern New Hampshire University, we believe there are no limits to what you can do, what you can be, or what you can achieve. This is a university that goes the extra mile - so you can too.