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When you are active, your brain produces chemicals called endorphins.

These reduce feelings of pain and make you feel more positive getting active cuts down on stress hormones, reducing anxiety. Combine activity with a balance diet and you’ll help yourself reach and maintain a healthy weight. Aim for 150 minutes of moderate- intensity activity every week. Try to be active every day. Every 10 minutes counts.

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Regular physical activity can improve your memory and attention span. Overtime, the bit of the brain involved in memory and learning seems to get bigger (the hippocampus).

Long-term rate and lower blood pressure, this helps cut your risk of heart and circulatory disease.

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If you  are active regularly, more capillaries grow in the muscles you have been working. This is one reason why activity starts to feel easier over time.

Getting active is great for people with diabetes. If you have type 2 diabetes you have too much glucose in your blood, probably because you don’t have enough insulin.Physical activity helps you cells use glucose even when there is no insulin.

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Regular physical activity can lower your risk of heart and circulatory disease by 35%. When you are active the heat produced by your muscles increases your body temperature, making you feel warmer.

You heart starts to beat faster, pumping more blood to the muscles you are using. Your heart is also a muscle. If you are active regularly it gets bigger and stronger.Your muscles are working harder so they need more oxygen. You start to breathe faster so your blood can pick up more oxygen from your lungs.

Your lungs work harder to make this happen. Once your blood has picked up oxygen, it moves to the muscles you are using, giving them the extra oxygen they need.

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6 milion of people died becouse they smoke.

2030= 8 milion of people died becouse they smoke tobacco.

In America the pople died for:

lung disease

stroke

heart disease

cancer

diabetes

WHAT HAPPENS TO YOUR BODY WHEN YOU STOP SMOKING?

it’s harmful, the hair and the clothes stink

positive result if you don’t smoke

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cells and tissues improve

immune system and hair + strong

no wrinkles

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no probability cancer or death

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- ictus

health

arteries and blood vessels dilate

smoker-cancer risk every month (esophagus, throat, bladder)

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continuous diminishing of diseases

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changes and physical developments

no pneumonia

+ energy

lungs healed by themselves

capillaries no infections

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breathing easier, improved blood

minor infarction risk.

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No nicotine in the body.

moody

irritable

headache

smoke again

abstinence

But: + energy and breathing easier.

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5 senses + developed, nerves healed, eat better.
The body expels toxins and excess mucus from cigarettes.

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- blood pressure, disease risk, + oxygen and physical activity.

1 packet of cigarette every day= + disease risk.

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+ 12 cm of harmful gas-carbon monoxide- high dose,lethal.
Half of the first day-normal quantity of carbon monoxide-no oxygen lungs and blood

symptoms: Against

abstinence

smoke again

Against symptoms-chew a chewing gum.

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(in less for go to work).
Repair the body (not more).After 1 cigarette the pressure and heartbeat improve, even the stomach and they return to the usual temperature.

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Grilled, broiled, baked, not fried

Tofu, black, beans, eggs, lean meat, fish, instaed of bacon, hamburgers, salami, refried beans

Eat 2-3 servings of meat and bears every day

Healthy= scrambled eggs, fish, skinless chicken

Unhealthy= bacon, salami, fried fish

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Yogurt, fat-free milk, low-fat cheese, ice cream, chocolate milk, cottage cheese, milkshake.

Eat 3 servings of milk and diary every day

Healthy= fat-free milk, plain low-fat yogurt, low-fat cottage cheese

Unhealthy= milkshake, chocolate milk, ice cream

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In a: dried, whole, juice or even can.

Peaches, guava, banana, pineapple, jam or preserves.

Eat 3 servings of fruit every day.

Healthy= pineapple, banana, tangerines.

Unhealthy= fruit pies, banana chips, sugared jams

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Raw, cooked, fresh or frozen.

Eat 5 servings of vegetables every day.

Healthy= spinach, carots, mushrooms.

Unhealthy= canned vegetables, onion rings, french fries.

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DCornmeal, wheat, rice, oats, barley.

Eat 6 servings of whole grains every day.

Healthy= brown rice, bread, whole grain pasta.

Unhealthy= sweet cereals, pastries, cupcake.