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Diet
Eat a well balanced diet. This can sound much easier than it is. Did you know though that if you don’t eat well that you could be put yourself at risk of:

becoming overweight, or underweight,

being more susceptible to illnesses, cardiovascular diseases and acne,

having erratic moods,

experiencing depression and,

experiencing a lower level of enjoyment of life.

However lots of people are really conscious about what they eat, and try and make healthy choices. Remember, even where it comes to eating habits, it’s all about balance. If you think you have too much junk food and want to make some changes to your diet, don’t try and eliminate all junk food. If you do, it normally leads to intense junk food cravings which sooner or later, you’re likely to give in and binge on. The trick is to enjoy the unhealthy stuff occasionally, and substitute or swap the unhealthy stuff for the healthy stuff regularly! If you’re trying to eat healthy, a few simple tips are:

drink plenty of water

eat a balance of meat/protein, whole grains, fruit and vegetables daily

don’t skip breakfast. Eat something for breakfast everyday

avoiding eating just because you’re bored

eat regular meals

eat appropriate sized meal portions for your age/height/activity level

If you remember these tips, you will be well on your way to establishing healthy eating habits for life.
Physical Activity
Exercising regularly is part of having a healthy lifestyle. Physical activity helps build a strong body and mind. People, who exercise in conjunction with eating a balanced diet, benefit from a healthy physique, a mind that can think more clearly and are more likely to have less stress. Doing physical activity releases endorphins, which are a chemical your body produces, that gives you a good feeling. Physical activity is also an effective way to manage moods and is a really good lifestyle choice to improve your overall wellbeing.

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To start with, make sure you get plenty of sleep. Some research suggests that teenagers need more sleep than adults however it’s often the case that they get less than they need.[1] With homework and social obligations, before you know it you can be staying up late but still have to get up early to get to classes, work or other activities. To function properly, your body and mind need a minimum of eight hours of sleep each night. Sleep is important as it improves your alertness and concentration and is the only part of the day where your body gets a chance to fully recuperate, recover and heal.
Getting enough sleep will also help increase your energy levels to help you get through the day. Some tips for getting a good night’s sleep include:
-have a routine for going to bed, e.g. having a shower, getting into your PJ’s, having a warm drink etc.
-close the blinds or curtains before you go to bed and minimize any light sources in the bedroom
-turn off the TV and if you need to have music to help you sleep, make sure you keep the volume down
-turn off your phone.

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        What can I do to have a healthier lifestyle?

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        What can I do to have a healthier lifestyle?

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So, what are the important aspects of having a healthy lifestyle and how can you start to develop habits now that will set the foundations for a healthy future.

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Steps to good nutrition - it’s easier than you think
A good place to start is to:
have a good variety of healthy foods from the five food groups each day. For more information see the Healthy eating for different ages and stages and Healthy Eating tips sections

aim for two serves of fruit and five serves of vegetables each day

only occasionally eat sugary, fatty or salty food, and then only in small amounts

drink fresh, clean tap water instead of sugary drinks

switch over to healthy recipes that look and taste good

plan your meals ahead and shop for healthy ingredients

enjoy cooking and eating healthy food with family or friends and without distractions such as the television.

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Good nutrition, based on healthy eating is one essential factor that helps us to stay healthy and be active.
What causes poor nutrition?
Poor eating habits include under- or over-eating, not having enough of the healthy foods we need each day, or consuming too many types of food and drink, which are low in fibre or high in fat, salt and/or sugar.
These unhealthy eating habits can affect our nutrient intake, including energy (orkilojoules) protein, carbohydrates, essential fatty acids, vitamins and minerals as well as fibre and fluid.
How does poor nutrition affect us?
Poor nutrition can impair our daily health and wellbeing and reduce our ability to lead an enjoyable and active life.
In the short term, poor nutrition can contribute to stress, tiredness and our capacity to work, and over time, it can contribute to the risk of developing some illnesses and other health problems such as:
being overweight or obese

tooth decay

high blood pressure

high cholesterol

heart disease and stroke

type-2 diabetes

osteoporosis

some cancers

depression

eating disorders.

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AIDS is a sickness that attacks the body's natural system against disease. AIDS itself doesn't kill, but because the body's defense system is damaged, the patient has a reduced ability to fight off many other diseases, including flu or the common cold.
It has been reported that about 10 million people worldwide may have been infected by the virus that causes AIDS. It is estimated that about 350 thousand people have the disease and that another million (!) may get it within the next five years. Africa and South America are the continents where AIDS is mostrampant, although in the States alone about 50,000 people have already died of AIDS.
So far there is no cure for AIDS. We know that AIDS is caused by a virus which invades healthy cells, including the white blood cells that are part of ourdefense system; the virus takes control of the healthy cells genetic material and forces the cell to make a copy of the virus. The cell then dies and the multiplied virus moves on to invade and kill other healthy cells.
The AIDS virus can be passed on sexually or by sharing needles used to inject drugs. It also can be passed in blood products or from a pregnant woman with AIDS to her baby.
Many stories about the spread of AIDS are false. One cannot get AIDS by working with someone who's got it or by going to the same school, or by touching objects belonging to or touched by an infected person. Nobody caring for an AIDS patient has developed AIDS and, since there is no cure for it at present, be as helpful and understanding as possible to those suffering from this terrible disease.

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In facts, all medicines are drugs. You take drugs for your headache or your asthma. But you need to remember that not all drugs are medicines. Alcohol is a drug, and nicotine is a drug. There are many drugs that do you no good at all.
There's nothing wrong with medicinal drugs if they're used properly. The trouble is, some people use them wrongly and make themselves ill. Most of the drugs are illegal, but some are ordinary medical substances that people use in the wrong way.
People take drugs because they think they make them feel better. Young people are often introduced to drug-taking by their friends.
Many users take drugs to escape from a life that may seem too hard to bear. Drugs may seem the only answer, but they are no answer at all. They simply make the problem worse.
Depending on the type and strength of the drug, all drug-abusers are in danger of developing side effects. Drugs can bring on confusion and frightening hallucinations and cause unbalanced emotions or more serious mental disorders.
First-time heroin users are sometimes violently sick. Cocaine, even in small amounts, can cause sudden death in some young people, due to heartbeat irregularities. Children born to drug-addicted parents can be badly affected.
People who start taking drugs are unlikely to do so for long without being found out. Symptoms of even light drug use are drowsiness, moodiness, loss of appetite and, almost inevitably, a high level of deceit.
First there's the evidence to hide, but second, drugs are expensive and few young people are able to find the money they need from their allowance alone. Almost inevitably, needing money to pay for drugs leads to crime.

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Another poison of many young people is alcohol. Remember, alcohol is a drug. It can make you sick, and you can become addicted to it. It's a very common form of drug abuse among teenagers. Don't let anyone at a party pressure you into drinking if you don't want to, especially if you're legally under age.
For years we have been told not to drive after we have drunk alcohol, which weakens our sense and clouds our judgment. And yet people still do. Young people, who are drunk are less likely to wear their seat belts, and are less experienced when a problem occurs. The alcohol makes them think they are brilliant drivers and can take risks without getting hurt. But, more importantly, they become a risk to other drivers and pedestrians - potential killers. If they do have an accident, the alcohol in their body will make treatment of an injury more difficult.
Alcohol drinks are made up chiefly of water and ethanol, which is an alcohol produced by fermenting fruits, vegetables or grain. Beer is about one part ethanol to 20 parts water. Wine is stronger, and spirits are about half ethanol and half water.
Alcohol is a drug. In fact, it is a mild poison. It is absorbed quickly into the bloodstream, within four or 10 minutes of being drunk. Absorption is slower if there's food in the stomach. Once inside the body it passes through the bloodstream to the liver, where poisons are digested.
But the liver can only process 28 grams of pure alcohol each hour.
This is a small amount - just over half a glass of beer. Anything else you drink is pumped round the body while it waits its turn to enter the liver.
When alcohol reaches your brain, you may immediately feel more relaxed and light-hearted. You may feel you can do crazy things. But after two or three drinks, your actions are clumsy and your speech is slurred. If you over-drink, you might suffer from double vision and loss of balance, even fall unconscious, hangover.

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Smoking is very dangerous. Most young people smoke because their friends pressure them to do so. They may be copying their parents who smoke, or other adults they respect. At one time this would have been accepted as normal. But in the past 30 years attitudes about smoking have changes. Smoking is nowbanned in many places so that other people don't have to breathe in smokers' shocking tobacco smoke.
Passive smoking, when you are breathing someone else smoke, can damage your health just like smoking can. Smoking becomes addictive very quickly, and it's one of the hardest habits to break.
Take 1000 young people who smoke 20 cigarettes a day. A quarter of them will die from a disease caused by smoking. That's 250 lives wasted! Only six of those 1000 teenagers will die in road accidents. So what is it in cigarette smoke that is harmful? Chemical called nicotine is a substance that causes addiction. It is a stimulant that increases the pulse rate and a rise in the blood-pressure. Cigarette smoke also contains tar - a major factor for causing cancer.
Chronic bronchitis occurs when tar and mucus damage the air sacks in the lungs. The sufferer has a bad cough which is worse in the mornings, and may get breathless easily.
Gases in cigarette smoke increase your blood pressure and pulse rate. This can contribute to heart disease. Smokers as twice as non-smokers are likely to have heart trouble.
Smokeless tobacco that is chewed rather than smoked is also harmful, causing mouth sores, damage to teeth and cancer. If you've ever watched an adult tryto give up smoking, you know how hard it can be. It's easier, healthier and cheaper never to start.

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                                                         Maladies of the 21st century

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                                                         Maladies of the 21st century

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We entered the 21st century with such maladies as heart and vascular system diseases, environmental diseases, cancer, AIDS (Acquired Immune Deficiency Syndrome). The risk factors causing these diseases are poor environment (especially after Chernobyldisaster), constant stress and bad habits. We witness more and more cases when people suffer from such environmental diseases as food allergies, chronic fatigue syndrome, asthma, thyroid gland. They all have a huge impact on the quality of life, darken our prospects for future. Alcohol, drugs, smoking, AIDS have also become the reality of our life, especially among young and middle-aged people. Today we'll read the texts about the diseases which have come as a result of people's ignorance and lack of healthy habits.