You should identify and critically analyze factors contributing to the unhealthy behavior you were attempting to change. Discuss how conditions associated with the behavior could be prevented, detecte

Running Head: HEALTH BEHAVIORS 0

Health Behaviors

Rodney Chew

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Health Behaviors

The last decades have seen a steady increase in the rates of obesity and associated conditions. A big percentage of these conditions are rooted in physical activity behaviors and nutrition. These conditions are often referred to as lifestyle diseases (Furihata et al., 2018). They come about owing to negative behaviors that individuals develop over time. This discussion will narrow down on my positive and negative health behaviors and how they influence various aspects of my overall health.

One of the things that I can openly brag about is how consistent I am when it comes to working out. It started out as a temporary change, at a time I needed to lose some weight for the summer. Over time, however, exercising became part of my routine and I have never looked back ever since. Even if I eat a lot of junk food, at least I burn the calories. On the flipside, I have negative health habits that I have found hard to let go. My greatest one would be the amount of junk food I eat every day. Given that I run a very busy schedule and I do not enjoy cooking, I am big on take-outs. My go-to food is fast foods and soft drinks. This is usually a daily affair!

Secondly, I developed the habit of sleeping late so now I suffer from insomnia. I get approximately four hours of sleep on a regular night and sometimes I get no sleep at all! I did not use to think that this could be an issue until the day I started getting severe headaches and was told that it was largely due to the lack of enough sleep. Lastly, I really get stressed out a lot about my grades. Part of this stress can be attributed to the pressure I get from my parents and my teachers. This has affected me a lot especially when I fail.

Consequences of the Negative Behaviors

From my research, I discovered that the above-mentioned behaviors are interrelated. It all comes down to sleep deprivation, which can increase the craving for unhealthy foods. This, in turn, leads to a night-time snacking habit. This is the story of my life. Whenever I lack sleep, I always resort to watching Netflix and eating whatever junk food I have in the house. One study revealed that snacking past bed hours could lead to the damage of the skin through alteration of the production of protective enzymes (Lidin et al., 2018). Nevertheless, the most serious effects of night-time snacking have to do with metabolic diseases such as diabetes and heart disease. Another risk factor is obesity.

Another interesting research hinted out that there are certain foods that can keep one awake. Foods that have been proven to interfere with sleep include those high in carbohydrates, sugar, and heavily processed foods (Mozzillo et al., 2018). The same junk food that is problematic to the waistline can also affect sleep patterns. Working out regularly, however, can help mitigate the risk of obesity and lack of sleep.

Mitigation Measures

The first and the most important strategy I will incorporate a wholesome diet for my health and wellbeing. It is important to acknowledge the fact that good health is about taking charge and doing what is right for my body. I will eat more green vegetables, fresh fruits and a diet that is rich in fiber and calcium. I will also eliminate or at least try to reduce the consumption of oily foods. Furthermore, I will reduce junk foods with healthy snacks. As an addition, I will make a point of drinking plenty of water every other day to boost my metabolism. In addition to exercising three times a week as I do, I will incorporate other routines such as taking the stairs instead of the lifts.

Did you know that 1/3rd of the deaths caused by heart attacks can be avoided by merely staying away from alcohol and cigarettes? , both nicotine and alcohol are known to cause severe damage to the blood vessels that doubles the risk of blood clotting atherosclerosis. I take a lot of caffeine, which can be detrimental to my health in the long run (Baue et al., 2016). By giving up this healthy habit, I will not only be able to keep lifestyle diseases at bay but I will also develop higher energy levels and develop a radiant skin. Meditating for at least 30 minutes every day will also help me reduce my stress levels and increase my levels of self-awareness. Lastly, I will get at least eight hours of sleep every night.

To incorporate the above-mentioned changes, I will seek the assistance of a professional nutritionist who will help me keep track of my eating habits. Moreover, I will increase awareness by carrying out research on the right foods to eat and other healthy habits to adopt. The internet has a wealth of information in this area.

Conclusion

The above discussion has started by carrying out a self-evaluation to determine positive and negative health habits in my day-to-day life. The negative traits have been attributed to lifestyle diseases such as obesity, diabetes, high blood pressure and cardiac arrests. Therefore, there is an increased need for making changes. The suggested changes include, but are not limited to, eating healthy, exercising more regularly and cutting down on caffeine and nicotine. In addition to seeking the assistance of a nutritionist, furthermore, I will rely on the internet for additional information.

References

Bauer, I. E., Gálvez, J. F., Hamilton, J. E., Balanzá-Martínez, V., Zunta-Soares, G. B., Soares, J. C., & Meyer, T. D. (2016). Lifestyle interventions targeting dietary habits and exercise in bipolar disorder: a systematic review. Journal of psychiatric research, 74, 1-7.

Furihata, R., Konno, C., Suzuki, M., Takahashi, S., Kaneita, Y., Ohida, T., & Uchiyama, M. (2018). Unhealthy lifestyle factors and depressive symptoms: A Japanese general adult population survey. Journal of affective disorders, 234, 156-161.

Lidin, M., Ekblom-Bak, E., Rydell Karlsson, M., & Hellénius, M. L. (2018). Long-term effects of a Swedish lifestyle intervention programme on lifestyle habits and quality of life in people with increased cardiovascular risk. Scandinavian journal of public health, 46(6), 613-622.

Mozzillo, E., Zito, E., Maffeis, C., De Nitto, E., Maltoni, G., Marigliano, M., ... & Valerio, G. (2017). Unhealthy lifestyle habits and diabetes-specific health-related quality of life in youths with type 1 diabetes. Acta diabetologica, 54(12), 1073-1080.