I consume so many proteins, and I consume mostly foods that contain lots of protein, such as eggs, milk, yogurt. I believe everybody needs protein for their health and a better life, and I hope to start consuming as much protein as possible.

As a bonus, fruits, vegetables and whole grains high in antioxidants are also typically high in fibre, low in saturated fat and cholesterol, and good sources of vitamins and minerals. So enjoy the variety. The three major antioxidant vitamins are beta-carotene, vitamin C, and vitamin E. You'll find them in colourful fruits and vegetables, especially those with purple, blue, red, orange, and yellow hues.

Locally grown food is picked at its peak ripeness when it's most dense with nutrients.

Local food is healthier because it's only transported short distances and isn't exposed to chemicals, gasses or waxes used to preserve food for long-distance transport, so its nutrients are preserved. Usually, local farmers concentrate on soil quality and sustainable growing practices, mainly if they are organically farmed. Usually, improved soil quality and more productive agriculture practices mean better tasting, more nutritious food.

This is my favourite thing to do. I cannot eat most of the stuff that is locally grown, and I have been doing this since my childhood. It affects my health and mood tremendously, and I hope everybody starts consuming locally grown foods.

 

Swimming is another activity that I personally enjoy. Whenever I get in contact with water, it makes me more relaxed, calm and happier. I always loved swimming with my friends, and I always keep this as a hobby.

The reasons why daily cardio essential for our overall health are to improve cardiovascular health lowers blood pressure, helps regulate blood sugar, reduces asthma symptoms, reduces chronic pain, sleeping aids, controlling weight, strengthens the immune system, improves the strength of the brain, boosts moods, reduces the risk of falls, safe for most people, including kids and affordable and accessible.

It improves cardiovascular health. It lowers blood pressure. It helps regulate blood sugar. 

Most physicians recommend aerobic exercise to people with or at risk of heart disease. This is because exercise strengthens the heart and helps pump blood more efficiently through the body.

It lowers blood pressure. 

Cardiovascular exercise will also help reduce blood pressure and keep your arteries clear by increasing "good" high-density lipoprotein (HDL) cholesterol and lowering "bad" low-density lipoprotein (LDL) cholesterol levels in your blood.

 Regular physical activity helps to control insulin levels and lower blood sugar while maintaining body weight in check. In a study on people with type 2 diabetes, researchers found that any activity, whether aerobic or anaerobic, could have these effects.

Aerobic exercise can help people with asthma minimize the frequency and severity of asthma attacks. However, you should also speak to your doctor before initiating a new workout regimen if you have asthma. They can suggest particular activities or measures that help keep you safe when working.

It reduces chronic pain 

If you have chronic back pain, cardiovascular exercise—specifically low-impact activities such as swimming or aqua aerobics—may help you recover muscle function and stamina. Exercise can also help you lose weight, which may also alleviate chronic back pain.

It helps with sleeping aids 

Research of individuals with chronic sleep disorders has shown that a daily exercise regimen paired with sleep hygiene education is an effective treatment for insomnia. Participants participated in aerobic exercise for 16 weeks and then completed sleep and general mood questionnaires. The activity group reported better sleep quality and duration, as well as improved daytime alertness and vitality. Try to finish your workout at least two hours in advance of bedtime.

The findings showed a substantial weight loss of between 4.3 and 5.7 percent of their starting weights for both men and women. Most of the participants walked or jogged on the treadmills for most of their workout sessions. If you don't have access to a treadmill, consider taking a few short walks or jogs a day, for example, during your lunch break or before dinner. 

 Findings have shown that frequent and moderate aerobic exercise raises such antibodies in the blood called immunoglobulins. In the end, that strengthens the immune system. The sedentary group of women showed little change in immune system function, and their cortisol levels were much higher than those of the active groups.

Aerobic activity is beneficial for the body and the brain. To evaluate this hypothesis, 55 older adults submitted magnetic resonance imaging (MRI) scans for assessment. Participants were then assessed in order to determine their health, including aerobic fitness. The fittest adults had fewer reductions in the brain’s front, parietal, and temporal areas. Overall, their brain tissue was thicker.

 Moving your body will also change your mood. In one survey of people with depression, the participants walked on a treadmill doing intervals for 30 minutes per session. After ten days, they were asked to note any changes to their mood. Every participant reported a substantial decrease in their symptoms of depression. These findings indicate that participating in exercise can significantly affect mood, even for a brief time.

One in three people over the age of 65 drops every year. Umbles can lead to broken bones and potentially lead to permanent injury or disability. Exercise will help reduce the risk of dropping. And if you're concerned that you're too old to get started, don't be. You've got a lot to learn.

 Cardiovascular exercise is recommended for most people, including those who are older or have chronic health problems. The goal is to consult with your doctor to figure out what works best and secure your specific situation. Even children should have daily aerobic exercise. The guidelines for children are significantly higher than those for adults. Aim to get your child to move at least 60 minutes or more per day. Moderate activities are fine, but children should reach the vigorous zone at least three days a week.

You don't need any fancy equipment or membership for a gym to work out. Having a day's workout can be as easy as walking around your neighbourhood or jogging with a friend on a nearby trail.

 I wanted to include cardio in my energy mind map because I believe cardio is one of the most beneficial activities. Even though I have never done cardio, I am planning to start doing it soon as I learned the benefits of doing cardio from my teacher and research. I recommend everybody to start doing it because if you never try, you will never know whether you like that sport or not.

A clean environment is essential for healthy living: the more you don't care about our environment, the more contaminated it will become with chemicals and toxins that harm our health. Among other problems and illnesses, air pollution can cause respiratory diseases and cancer.

Healthy habitats clean our water, purify our air, conserve our soil, control the atmosphere, recycle nutrients and provide food for us. For drugs and other uses, they include raw materials and services. They are the basis of all society and benefit our economies.

Some of the ways to protect and keep the environment clean are:  Reduce the electrical appliances' use, driving your vehicle less, decrease the use of your wooden stove, keep the eco-environment safe, decrease the use of chemicals and pesticides, recycle goods from waste, cut back on carbon footprints, locally grow your food.

Reducing your energy consumption would allow you to maintain your clean environment. Less fuel, for instance, would lower your energy bill, saving you money. It also decreases the amount of CO2 you create and reduces the use of the energy grid.

This is the most reliable way to conserve capital. You can buy energy-efficient, but not just environmentally friendly, goods.

I personally somewhat clean our environment clean. I dispose of pharmaceuticals safely by returning them to local pharmacies. I use buses to reduce emissions in the environment and avoid using cars as much as I can.  I grow trees and plants in my backyard, I use reusable bags and try many ways to keep the environment clean. 

Cold showers are any showers with a water temperature below 70°F (21.12 0C). They may have health benefits. Water therapy (also called hydrotherapy) has been used for centuries to take advantage of our body's tendency to adapt to harsher conditions. As a result, our bodies become more resistant to stress. There are many benefits of taking a cold shower; it increases endorphins, helps improve metabolism, improves circulation,  helps fight off common illnesses, increases alertness, strengthens the immune system, boosts mood, improves physical recovery and reduces pain

I always take cold showers whether in the morning or night and this what makes me active all the time in a day and I recommend it to anybody.

Consumers were frightened to know that there could be a cancer risk associated with artificial sweeteners’ intake. Shortly afterward, manufacturers replaced one toxic artificial sweetener with a new similarly toxic sweetener. Many consumers experience headaches, dizziness, rashes, bloating, nausea, diarrhea, and digestive issues following artificial sweeteners’ ingestion. These side effects on the body could build up over time and cause severe long-term illnesses with these artificial sweeteners’ daily use.
Artificial sweeteners, or sugar substitutes, are chemicals applied to certain foods and drinks that make them taste sweet.

I used to consume too much sugar, but as I stop consuming sugar this past one year, I feel the difference tremendously in my life. Ever since I quit using sugar, I feel less stressed, happier, more active and many more things. I think everyone should stop consuming sugar as it’s really unhelpful, and I personally figured it out by stop using it in my morning tea.

The filters extract the chlorine and bacteria that can make drinking water taste flat or chemical, and purified water tastes fresher and safer.

Drinking filtered water lowers the risk of developing certain cancers by removing the chlorine, i.e., rectal, colon and bladder cancer.

The healthiest liquid is water for the human body, but kids sometimes don't like the flavour. You will enable them to drink more water with a filter, resulting in happier kids and building up healthy habits for later life.

I always drink filtered water as It makes a tremendous difference in my life. I used to have a mostly sore throat because of chlorine from drinking tap water, but as I started using Kirkland Signature Filtered Water Pitcher that I bought from Costco, I have less headache and sore throat, and I also feel less stressed, happier, more active, and I believe it’s a great habit for everybody in terms of their health.

Blood sugar is essential to the proper brain, heart, and digestive function. It even helps keep your skin and vision healthy. When your blood sugar levels fall below the normal range, it's called hypoglycemia. Most people will feel the effects and symptoms of low blood sugar when blood glucose levels are lower than 50 mg/dL. Symptoms and signs include nervousness, dizziness, trembling, sweating, hunger, weakness, and palpitations. Severe cases may lead to seizures and loss of consciousness.

 
Your blood sugar may rise if you

 Skip or forget your insulin or oral glucose-lowering medicine.

Eat too many grams of carbohydrates for the amount of insulin you took, or eat too many carbs in general.

Have an infection.

Are ill.

Are under stress.

Become inactive or exercise less than usual.

BPA stands for bisphenol A. BPA is an industrial chemical that has been used to make certain plastics and resins since the 1960s. BPA is found in polycarbonate plastics and epoxy resins. Polycarbonate plastics are often used in containers that store food and beverages, such as water bottles. They may also be used in other consumer goods.

Human exposure is primarily through eating food and drinking liquids that were in contact with BPA. BPA can leach from the plastic container or food can liner into foods and beverages. This seems to happen to a greater degree when the liquid is heated, or the container is scratched and rough. BPA is absorbed readily when ingested, but the liver quickly metabolizes the chemical. It is excreted in the urine within 24 hours and does not accumulate in the body. In other words, if someone had a single exposure, it would be entirely gone from the body after a day. Repeated exposures are necessary to have measurable levels on a regular basis.

Exposure to BPA is a concern because of the possible health effects of BPA on the brain and prostate gland of fetuses, infants and children. It can also affect children's behaviour. Additional research suggests a possible link between BPA and increased blood pressure.

BPA is an endocrine disruptor. It can imitate the body's hormones, and it can interfere with the production, secretion, transport, action, function, and elimination of natural hormones. BPA can behave in a similar way to estrogen and other hormones in the human body. BPA affects your health in more ways than one. The toxic chemical has been linked to causing reproductive, immunity, and neurological problems and an increased likelihood of Alzheimer's, childhood asthma, metabolic disease, type 2 diabetes, and cardiovascular disease.

I also stopped drinking or eating from metal-based cans as they do not taste good and it’s really harmful. Also, since there are lots of great foods in Turkish cuisine, that’s enough for me, and when it comes to drinking, I try to stop drinking anything but filtered water as it plays a massive role in my day, and I hope every day consumes more home-made foods that are healthy and drink filtered water just like I do.

Numerous pollutants make their way into the foods we eat, from fruits and vegetables to eggs and meat. Fish are no exception. The contaminants of most concern today are mercury, polychlorinated biphenyls (PCBs), dioxins, and pesticide residues. Very high mercury levels can damage nerves in adults and disrupt the development of the brain and nervous system in a fetus or young child. The effect of the far lower levels of mercury currently found in fish is controversial. They have been linked to subtle changes in nervous system development and a possible increased risk of cardiovascular disease. 

 

Fish live and eat in those waterways, so mercury accumulates in their systems. They have trouble expelling it from their bodies as it builds up in their tissue. Mercury poisoning has been known to cause nervous system disorders, reproductive issues, and developmental problems in children and unborn babies.

 
Furthermore, fish can contain toxins like ethoxyquin (mainly farmed fish), which is illegal to use in many countries but still found in farmed fish to cope with fungus and lice. All of this brings down the net health effects, making it clear that eating fish is bad for you.

I definitely avoid any tobacco environment ever since my childhood. My dad smokes a lot, and he is smoking about four full of packs of cigarettes, and I think he is addicted. I used to stay beside him, and I did not know the side effects of smoke, but as I learned, I try to stay away from him as much as I can whenever he smokes, and even though he still smokes, I hope he stops smoking as I care about him and it’s affecting not just us but all my family members. Also,  As I had so many friends, and they were all pushing me to smoke, but I never listened to them, and I will never listen to them because I care about my life, and I will always avoid things that harm me, or I find it really silly to do which damages my health and daily activities. 

I believe that my neighbourhood is extremely safe. This is because my neighbourhood index shows that a majority of the residents are educated and have a steady high income. There are soccer fields, tennis courts, huge trails, bike roads for all kinds of activities. There is also a lake 5 minutes away from here on foot where people gather and socialize. It also indicates that there has not been any homicide, stealing, etc., in the last seven years. This is quite a safe neighbourhood.

 

Exposure to high levels of lead may cause anemia, weakness, and kidney and brain damage. Very high lead exposure can cause death. Lead can cross the placental barrier, which means pregnant women exposed to lead also expose their unborn child. Lead can damage a developing baby's nervous system. Lead is more harmful to children because their brains and nervous systems are still developing. Lead poisoning can be treated, but any damage caused cannot be reversed.

 
Spread through infected blood, semen, or other bodily fluids, Hepatitis B is a liver disease that can lead to severe lifelong liver problems, liver cancer, and liver failure. Sometimes hepatitis B virus stays in your body for years and causes long-lasting illness (chronic hepatitis B virus infection) that can lead to liver damage, liver cancer, and death. The Centers for Disease Control and Prevention (CDC) recommends hepatitis B vaccine for all persons 0-18 years of age.

 

Approximately 2 million new cancer cases are attributed to infectious agents each year worldwide. Vaccines for the hepatitis B virus (HBV), a risk factor of hepatocellular cancer, and human papillomavirus (HPV), a risk factor of cervical cancer, are considered major successes in clinical chemoprevention of cancer.

Meditation is vital to human beings because meditation helps you control anxiety, stress and depression, meditation makes you happy, meditation enables you to fall asleep, and meditation sharpens your memory.

Stress reduction is one of the most important reasons people choose to meditate. It can reduce stress levels, resulting in less anxiety. Some types of meditation can lead to improved self-image and a more positive outlook on life.

Meditation makes you happy. 

People who meditate usually live happier lives than those who do not. Meditation is believed to improve the flow of optimistic thoughts and positive emotions. Even a few minutes of daily meditation will make a major difference.

Meditation helps you fall asleep. 

Insomnia is a troubling condition—everybody is afraid of a sleepless night. Unfortunately, about a third of the American population suffers from sleep deprivation, whether occasional or chronic. If you are one of those unfortunate people who stare at the ceiling and count sheep all night to no avail, meditation may just be a remedy.

Meditation sharpens your memory. 

Besides enhancing your satisfaction and improving your overall well-being, meditation also helps keep your memory sharp and keep your focus steady. Through mindfulness meditation, you teach yourself to stay conscious of the present moment in a non-judgmental way. As a consequence, distractions are less and less likely to whisk you away.

Meditation is another thing that I love to do. It is like Tai Chai, and it’s more than just imagining for me. It makes me be aware of the things around me like the beauty of my life and world. Ever since I started meditation, I started becoming more calmer, less stressed, less depressed, happier, more relaxed, more thoughtful and more active in my life. I recently started meditating daily, and I realize a huge difference in my personal life and I will be doing more mediation hopefully and get more benefits of it.

 Example of emotions

Emotions are of different types, and majorly, there are basic emotions that include happiness, sadness, disgust, fear, surprise, and anger. It can appear at times that these emotions rule us. The decisions we make, the actions we take, and the expectations we have are all affected at any given moment by the emotions we feel.

 Importance of emotions

Helps in conveying information through communication

Emotions perform essential purposes and, while they may often be very unpleasant, are crucial. Emotions help one more easily interact with others. One can understand these thoughts in others because of the universal facial gestures and body language synonymous with emotions. This suggests that somebody would be able to infer that if you're crying, you're feeling sad or that if you're frowning and your hands are clenched into fists, you're feeling frustrated. When anyone understands how you feel, the person will empathize with you and respond in an emotionally appropriate manner, such as soothing you when you feel sad.

 Provide details that contribute to proper decision making

Emotions help us with details about a situation that we wish to alter to serve one’s needs better. Rage, for instance, emerges to make one see that there is something in a circumstance that he/she believes is unfair; remorse can emerge to remind you that you have done something that does not fit your beliefs and morality. Communication, delivering subjective knowledge to you before your brain has had time to interpret the relevant information it collects from your senses rationally. For example, your anxiety provides you with data that gets you going before you have time to pause and think about how to react when you see someone with a gun.

When something happens that one doesn't like, frustration emerges, inspiring one to fix the situation. Fear, which motivates you to run, fight, freeze, or faint to live while you are being attacked, is another example. Emotions not only inspire you in these circumstances, but they also prepare you to respond by inducing biochemical changes in the body.

 Ways to overcome emotions

The first step to overcoming emotions is identifying the type of emotion the cause and the best way to settle it. Many times people do not think, especially when the emotion is threatening their life like fear.

 People are prone to partake in behaviours that trap them in that frame of mind once they're in a bad mood. Isolate yourself, browse around your screen mindlessly, or whine to people around you are just a handful of the usual "go-to bad mood behaviours" that you might engage in.

 Seeking advice and guidelines through spiritual leaders or older people with wisdom is another way of overcoming destructive emotions. If there is a threat of fight and fear of property loss through society or family disagreements, it is necessary not to take action right away. Also, good emotions such as happiness should also be managed wisely.

Positive emotions have a clinical function to help the body heal from the ill effects of chronic negative thoughts. Positive emotions have a scientific purpose. Thus, in the face of disaster or tension, maintaining positivity over time will help us become more robust.

 Poorly controlled depressive thoughts are not helpful to your wellbeing. Negative attitudes and feelings of helplessness and hopelessness may produce persistent stress that upsets the body’s hormone equilibrium, depletes the chemicals needed for pleasure in the brain, and harms the immune system. Our lifetime can potentially

be shortened by chronic stress.

When it comes to emotions, I am mostly happy or mad sometimes, depending on the situation. I always try to smile and keep myself happy, and as I look at the picture below,  I do the 1st one from the 3rd column, but there are times why I get mad; I do the facial expression of the 5th one from the 3rd column. When I get a little annoyed, I do the facial expression; I do the 3rd one from the 3rd column.

Q2. Importance of social involvement:

I personally love to be social with the people around me, and this always makes me happy and sharp and mentally engaged. It also makes me realize that life around me more than just technology and how important being social to my life is. I love to interact with people, and I believe I will always love to socialize with other people for the rest of my life.

 

If you don't exercise :

I also personally love to exercise whenever I am free, and I believe this is one of the main reasons what makes me who I am today. I love to exercise not just for my own happiness but also for my health, most importantly. I am also planning to always  exercise whenever I am free, and I hope everybody starts exercising as it plays a huge role in life.

Handwriting sharpens the brain and helps us learn. Writing is good for keeping one's gray matter sharp and may even influence how we think, as in "more positively," studies show. Apparently, sequential hand movements, like those used in handwriting, activate large regions of the brain responsible for thinking, language, healing and working memory.

 Handwriting forces us to slow down and smell the ink. Another often-overlooked benefit of writing by hand is that it just plain forces us to slow down and enjoy the moment — a novelty in today's world where immediacy reigns. Mindful writing rests the brain, potentially sparking creativity, according to neuroscientist Dr. Claudia Aguirre.

They feature several powerful mental triggers such as images, colours, shapes and connections, which help our brain process and memorize large amounts of information.

Examples of acute health effects from pesticides include irritation of the nose, throat and skin, causing burning, stinging and itching. Irritation of the skin causes blisters and rashes. They may also cause nausea, diarrhea and dizziness.

Examples of chronic health effects include disruption of the endocrine system, cancer and other tumours, brain and nervous system damage, congenital disabilities, infertility and other reproductive problems, and damage to the liver, kidneys, lungs and other body organs. These effects appear after months or years of exposure. Reproductive impacts of these pesticides include congenital disabilities, stillbirth, spontaneous miscarriage, sterility and infertility.

I believe that having fun is an essential thing in life as it boosts your dopamine levels, and I try to have fun by doing the activities that I like, such as soccer,  talking to great teachers and friends, trying new things which all play a huge role in my life.

Lack of sunlight exposure can contribute to health problems, including heart problems and damaged bones. It is possible to develop rickets in children who have vitamin D deficiency.

I also try to get sunlight as much as I can because It always makes me feel better, and especially, it’s rare to get sunlight in Canada as most of the time, there is winter, and I try to get the most out of the sun whenever I am free. As I learned the sun’s health benefits,  I think it's also by far one of the healthiest ways to get Vitamin D to protect yourself, especially in this modern time, where you need it most to boost your immune system from viruses.

Increasing one's dopamine levels is possible. A few ways to increase them are exercising, a healthy diet, activities which can give a "reward,” meditation, getting enough rest, and even listening to music. It has been proven that listening to music has a direct effect on an individual's dopamine levels.

 

Examples of carbs that are really healthy and why: They are good and bad. Bad carbs refer to foods that contain processed carbohydrates that have a low fibre amount, mainly white flour and sugar. These are white bread, cakes, cookies and other bakery items made with white flour, processed rice and some cereals. To gain the most out of carbs, good carbs are to be in consideration mainly for your diet. As in contrast with bad carbs, good carbs are rich in fibre content. They take longer to break down, but fibrous food such as these promotes a healthier digestive system since fibres aid in keeping your digestive tract clean and your metabolism process effectively. This will help in preventing obesity and reducing the risk of heart disease and diabetes.  Good carbs are found in whole grain pieces of bread and cereals, products made from whole wheat flour, vegetables and fruits. Common examples that can already be in your diet are bread, noodles, pasta, crackers, cereals, and rice. Some types of carbs are more healthful than others. Following a well-balanced diet that includes unprocessed carbohydrates are more likely to lead to good health and healthful bodyweight.