ENGLISH PAPERS

THE ADVANTAGES OF HEALTH LIFESTYLE

SUPERVISOR:

RISAHARTI,MA

ARRANGED BY:

RANA SURAYYA NISRINA (20134050013)

AKADEMI TEKNIK RADIODIAGNOSTIK DAN RADIOTERAPI

YAYASAN SIHAT BEURATA

BANDA ACEH

2021
 Table of Contents
FOREWORD......................................................................................................................................3
Preliminary.......................................................................................................................................4
Background..................................................................................................................................4
Formulation of the problem........................................................................................................4
Purpose........................................................................................................................................4
Discussion........................................................................................................................................5
BAB 1................................................................................................................................................6
THE WAY TO LIFE HEALTH................................................................................................................6
Benefits of healthy living..............................................................................................................6
Getting healthy.........................................................................................................................6
BAB 2................................................................................................................................................8
ADVANTAGES OF HEALTH LIFESTYLE...............................................................................................8
PHYSICAL ACTIVITY.......................................................................................................................8
ACTION PLAN.............................................................................................................................10
What you will achieve:...............................................................................................................10
KNOW HOW TO LIVE HEALTHY..................................................................................................11
12 steps to healthy eating..........................................................................................................11
ACTION PLAN.............................................................................................................................12
KNOW HOW THE BENEFITS OF A HEALTHY...............................................................................13
BAB 3..............................................................................................................................................18
CONCLUSION.................................................................................................................................18
References:....................................................................................................................................19
 FOREWORD

Praise be to our gratitude that we offer the presence of an almighty Allah with his
grace, and wisdom and guidance, we can complete a paper on the advantages of health lifestyle
well despite the many shortcomings in it. Thaks to mrsRisaharti as an English lecturer who has
given this assignment to us. we really hope this paper can be useful in order to add knowledge
and insight.
I also fully realize that in this paper there are shortcomings and are far from perfect.
therefore I hope that there are criticisms of suggestions and reviews for the good of the papers
I write in the future, considering that nothing is perfect without constructive suggestions
Hopefully this paper can be understood by readers. I hope that the papers I have
compiled can be of use to myself and those who read them. previously I apologize if there is a
word errors that is less pleasing.

Banda Aceh, 7 january 2021

Author
 Preliminary

Background

In the era of modern globalization , human life tends to keep up whit the times, not a
few people lead a luxurious and glamorous lifestyle. Whitout thinking about the costs incurred
so large. To a void this, we must be good at saving and managing finances wisely.

Formulation of the problem

 The way to life health

 Advantages of health lifestyle

Purpose

 Know how to live healthy

 Know how the benefits of a healthy
 Discussion

A. Understanding of the benefits of a healthy lifestyle

A healthy lifestyle is very important for maintaining human health.

With a health lifestyle, humans will benefit as follows:

 A void from various diseases caused by viruses

 A void from stroke disease
 The body will be fitter

Maintanning a healthy lifestyle can be done in various ways, among them is

regular exercise, maintain a healthy diet and not taking illegal drugs.

Besides that, to maintain a healthy lifestyle, we can also do some other things:

1. The control weight ideal

2. A void excessive stress
3. The maintain adequate sleep or rest.

This willprovid healthy benefits for the body. As for these benefits, among other:

 Prevent obesity
 Prevent high blood pressure
 Restor stamina
 BAB 1

THE WAY TO LIFE HEALTH

A healthy lifestyle is important for everyone. When we look after our physical health, we feel
better too – fitter, more relaxed and better able to cope with things. This is especially important
when you have a mental illness.

There are lots of ways of being healthy that feel good as well as doing you good.

Benefits of healthy living

What you gain by living more healthily includes:

 Feeling better mentally – regular exercise can lift your mood and help you feel better

 Saving money – eating junk food, smoking, and drinking sugary drinks or alcohol are all
expensive habits

 Fewer health problems – living a healthier lifestyle means a lower risk of developing
many illnesses

 Taking control of your life – getting healthy helps you feel in control of your life.

Getting healthy

‘Healthy living’ means maintaining a healthy lifestyle and introducing habits that improve your
health. It can be difficult to change old habits, but there are steps you can take to become
healthier. An important first step is less healthy habits and learning new, positive ones to
replace them, such as:

 What you eat and drink

 Sleeping well and managing stress

 Drinking alcohol responsibly and not abusing drugs

 Being physically active

 Staying connected with others

 Being aware of any health risks related to your illness and its treatment, and working
with your doctor to monitor these and then take action

 Taking responsibility for your overall health including having regular check-ups for your
eyes and teeth.
 BAB 2

ADVANTAGES OF HEALTH LIFESTYLE

1. What is a HEALTHYLIFESTYLE?

A way of living that LOWERS THE RISK of being seriously ill or dying early. Not all illness and
disease is preventable; however a large proportion of deaths, particularly those from coronary
heart disease and lung cancer, can be avoided. Certain types of behaviour that contact to
serious illness and early death. This aims at helping you to change your behaviour and IMPROVE
YOUR HEALTH so that you and your family live healthier, and longer lives.

2. What is a HEALTHYLIFESTYLE?

A way of living that HELPS YOU ENJOY more activities of your life. Health is not just about
avoiding a disease or illness. It is about physical, mental and social well-being too. This aims at
helping you decide to make healthier choices in your lifestyle which will give you more
opportunity to ENJOY MORE ASPECTS OF YOUR LIFE FOR LONGER.

3. What is a HEALTHYLIFESTYLE?

A way of living that HELPS YOUR WHOLE FAMILY. When you adopt a healthy lifestyle you
provide a more positive role model for other people in family, particularly children. You will
also create a better environment for them to grow up in. By helping them to follow a healthier
lifestyle you will be contact to their wellbeing and enjoyment of life now and in the future.

PHYSICAL ACTIVITY

Whatever your age Physical Activity plays an important part in your health and wellbeing. Some
people think it is only sportsmen and women who need to build Physical Activity into their
lives. However EVERYONE needs to keep their bodies working well in order to behealthy.
Three important roles for physically training:
STAMINA, STRENGTH and SUPPLENESS.

Physical Activity is necessary to stimulate the body’s own natural maintenance and repair
system. Your bones, joints and muscles especially your heart will actually stay younger if you
keep them busy. If you are not Physically Active you increase your Health Risks in many ways.

RISKS TO YOU: Coronary heart disease, strokes, high blood pressure, breathlessness, stiff joints,
osteoporosis, poor posture, overweight.

If you are already PHYSICALLY ACTIVE and use some parts of your body in your WORK you may
need to findopportunities to use other parts in different ways to maintain a balance between
STAMINA, STRENGTH, and SUPPLENESS. If you are developing a LIFESTYLE, living in a town, using
labour-savingdevices, and riding in cars, than walking, You need to find opportunities to
develop STAMINA, STRENGTH and SUPPLENESS. If you are ALREADY PHYSICALLY ACTIVE
continue being so and use more variety ofmovement.

STAMINA: You need a well developed circulation to the heart and lungs to give you the ability
to keep going without gasping for breath. With stamina you have a slower, more powerful
heartbeat and will be able to cope more easily with prolonged or heavyexercise.

STRENGTH: You need well toned muscles to give you the ability to do physical work. When your
shoulder, trunk and thigh muscles are toned-up they will work well and you will not experience
strains and injuries asoften.

SUPPLENESS: Developing good mobility in your neck, spine and joints will prevent you spraining
ligaments and pulling muscles and tendons. You will also be less likely to experience aches and
pains from stiff joints.
One good feature of a Western Lifestyle is that more people are WALKING and CYCLING to work
and some are even JOGGING. Providing you build up to jogging gradually it can be good for you.
However, if you have access to a pool vigorous SWIMMING can provide STAMINA, STRENGTH
and SUPPLENESS to the greatesteffect.

ACTION PLAN

 If you are not physically active IDENTIFY WHEN you could be more physically active and
HOW (e.g. put more physical effort into housework; walk briskly, get off the bus or tram
one stop earlier; choose to climb the stairs even if there is a lift, playsports).

 START SLOWLY – DON’T do too much too soon. Listen to your body: if you experience
dizziness, nausea, pain and extreme tiredness you are doing too much toosoon.

 If you are comfortable with what you are doing increase the amount of exercise and
BUILD IT UPGRADUALLY.

 AIM at half an hour of MODERATELY INTENSE Physical Activity FIVE or more days aweek.
MODERATELY INTENSE Physical Activity means you should get slightly out of breath. This is
healthy. If your muscles are working better so is your heart.

MORE IS BETTER – EVERY DAY

What you will achieve:

You will be LESS at risk from major illnesses and minor ailments such as colds.
You will have MORE ENERGY to spend on living. You will FEEL MORE HEALTHY.

Here’s what some people said when they had become MORE Physically Active:
“I feel better; I sleep better”
“As a husband, once I started taking an active part in the housework, my wife and children
appreciated me more”
“Being more active gives me more energy”
“My family saw how I benefited very quickly; now they join me for brisk walks”

There is a direct relationship between your level of physical activity and how much energy you
use up from the food you eat. If you eat more than you use the surplus energy is stored as body
fat. This means you will become overweight which in itself increases your risk of disease and
disability. This risk is increased even more if you also use tobacco and drink more than the
recommended number of units of alcohol. Read on to find out about creating a Healthy
Lifestyle by making decisions about eating a MORE HEALTHYdiet.

KNOW HOW TO LIVE HEALTHY

It is important to enjoy the food you eat. And eating in a healthier way may even be cheaper!
Some traditional beliefs of what makes up a healthy diet may be really good, such as eating
home-preserved vegetables, but other traditional beliefs are disease-promoting, e.g. eating
large quantities of fatty meat daily. Recent evidence has shown that eating too much meat with
animal fat is risky to our health. Only very small amounts of lean meat are needed – and not
every day. In fact, the less meat and animal fat we eat the better!

12 steps to healthy eating

1. Eat a nutritious diet based on a variety of foods originating mainly from plants,
rather than animals.

2. Eat bread, whole grains, pasta, rice or potatoes several times per day.

3. Eat a variety of vegetables and fruits, preferably fresh and local, several times
per day (at least 400g per day).
4. Maintain body weight between the recommended limits (a BMI of 18.5–25) by
taking moderate to vigorous levels of physical activity, preferably daily.

5. Control fat intake (not more than 30% of daily energy) and replace most
saturated fats with unsaturated fats.

6. Replace fatty meat and meat products with beans, legumes, lentils, fish, poultry
or lean meat.

7. Use milk and dairy products (kefir, sour milk, yoghurt and cheese) that are low in
both fat and salt.

8. Select foods that are low in sugar, and eat free sugars sparingly, limiting the
frequency of sugary drinks and sweets.

9. Choose a low-salt diet. Total salt intake should not be more than one teaspoon
(5g) per day, including the salt in bread and processed, cured and preserved foods. (Salt
iodization should be universal where iodine deficiency is a problem)

10. WHO does not set particular limits for alcohol consumption because the
evidence shows that the ideal solution for health is not to drink at all, therefore less is
better.

11. Prepare food in a safe and hygienic way. Steam, bake, boil or microwave to help
reduce the amount of added fat.

12. Promote exclusive breastfeeding up to 6 months, and the introduction of safe
and adequate complementary foods from the age of about 6 months. Promote
the continuation of breastfeeding during the first 2 years of life.

ACTION PLAN

 Use the Pyramid to MONITOR what youeat.

 Do your traditional recipes give you a healthy diet? If they contain Potatoes, Bread, Rice,
Pasta, Vegetables and Fruit, continue to enjoythem.
 Try not to be tempted to switch to imported processed “western” foods. These may be
 TOO RICH IN FAT and sugar will increase many of your healthrisks.
 If you have the OPPORTUNITY TO CHOOSE what you eat, make sure most of your food
comes from the Potatoes, Rice, Cereal, Pasta, Vegetables andFruit.
 If you have very LITTLE CHOICE over what you buy vary the method of cooking to avoid
eating too much fat (boil, steam or grill foods rather than frying them) and try to
introduce fresh locally-produced vegetables and fruit whenever youcan.
 Take LOCAL ADVICE on minimizng the damage from vegetables contaminated with
chemicals andpesticides.
 Grow and eat MORE vegetables of all kinds and harvest them when you needthem.
 If you eat a lot of foods rich in animal fats and oil try to reduce the quantity and do not
add extra fat or oil when cookingvegetables.
 AVOID ADDING SALT to your meals at the table – however, when you do use salt in
cooking ensure that you buy IODIZED SALT which prevents iodinedeficiency.
 If you are a WOMAN of childbearing age it is vital to try and prevent anaemia which
increases the risk of complications during and after childbirth. Do this by eating foods
rich in iron (meat, fish and liver) along with foods rich in vitamin C (fresh vegetables) and
avoid iron inhibitors (e.g.tea).
 Try to drink tea about two hours after finishing a meal since tea contains phenols which
could inhibit the absorption of the IRON present in yourmeal.
 INFANTS: The best food is breast-milk which contains everything they need to give them a
healthy start in life. Young infants should have nothing (no water, dried milk, sugared
water, tea, etc.) except breast-milkfor the FIRST 6 MONTHS and breastfeeding can
continue until 2 years of age.

KNOW HOW THE BENEFITS OF A HEALTHY

7 BENEFITS OF BEING HEALTHY

Many people talk about the risks associated with being unhealthy rather than the benefits of
being healthy. Being unhealthy, as we know, can cause a variety of nutrition and obesity-
related health diseases. Chronic unhealthy habits result in 700,000 deaths in the US each year.

How come there's less talk about the benefits of doing your body right? What does it offer you
on a long-term basis? Keep reading to find out.

1. Fights Disease

Working out and eating right are a powerful duo when it comes to the longevity of health
because it helps the body prevent disease. Health complications such as cancer, diabetes, or
heart failure are all linked to poor health choices and a sedentary lifestyle.

While having a family history of a particular disease increases the chances you contract a
disease, it is often the choices you make that either mark its appearance or makes it worse.

Eating a diet rich in fruits and vegetables equips the body with the antioxidants and fiber it
needs to flush toxins to keep the cells healthy. Any exercise helpful overall body health,
especially the heart.

2. Builds Confidence

You gain a new level of confidence when you work out on a regular basis. Strength training,
walking, running, dancing, or swimming may initially seem troublesome, tiring, or hard for
some.

However, after time the challenges and pain become worth it as you begin to enjoy it while
seeing your body change in the process.

The boost in confidence not only physical. It's mental too. You may begin to believe in yourself
more and take on more things to challenge yourself.

3. Improves Brain Health and Mood

Proper exercise and diet also improve mental health. When you exercise, positive changes
happen in the brain. Working out allows the body to circulate blood and oxygen to the brain
more efficiently.

This improves memory and mood as new brain cells are made and a stronger connection is
made between cells that communicate. Exercise is effective at combating anger, anxiety, and
depression. Supplementor delves into detail how weight training affects the brain.

Changing your diet by reducing or eliminating processed food and sugar also helps improve
mood and reduces fatigue and "crashes."

4. Reduces Stress

If you have a lot on your mind, doing something as simple as taking a walk outside can help
reduce stress. When you exercise, your body releases feel-good neurotransmitters known as
endorphins. They act as natural painkillers as well and help improve your ability to sleep.

Exercising also releases catecholamines that induce a fight or flight response that helps your
protect your body from the effects of stress. You can control your stress with exercise by
keeping your mind off bad habits such as smoking if you want to quit or control your appetite.

5. Optimizes Performance

You'll have more energy when you supply your body with the right fuel and engage in exercise.
Working out as little as a few minutes during commercial breaks or for 20-30 during your lunch
improves focus, creativity, and concentration.

When you get moving, you become both a mental and a physical powerhouse although it may
seem as if it's the opposite during an exercise. Pairing your workouts, no matter how long or
short, with a good diet improves mental clarity and performance.

6. Healthy Gut and Organs

The stomach is loaded with bacteria, both good and bad. There should be a balance between
the two which occurs when you have more good than bad bacteria. Naturally occurring bacteria
assists the boy with digestion and metabolism.

Other good bacteria help make vitamins B and K which also help fight bad bacteria and viruses.
When the gut biome is altered, there is local inflammation that has the potential to become
systemic if not addressed.

Eating fiber, fermented foods, and getting enough pre- and probiotics all help your colon thrive.
This prevents digestive issues or disease.

Life is indeed in the blood. Working out is also helpful in having a healthy gut and organs
because it prevents poor circulation. Just 20 minutes of exercise is enough to lower
inflammation in the body. The blood flow released throughout the body all ensure you get the
nutrients you need from the foods your needs.

Blood also is a means for transportation for sending cells and hormones from one area to
another when needed. Exercise helps facilitate the ease in communication as well.

7. Maintain Healthy Weight or Lose It

When you are healthy inside, this health is also likely to show internally and vice-versa. Eating
healthy helps you maintain or lose excess weight. Most people find that eating plant-based or
eating a diet rich in lean protein and fiber allows them to eat as much as they want and still
drop pounds.

You are more likely to stay healthy and achieve your weight goals when you refrain from eating
sugary and overly processed foods without needing to count calories. While calories are
important, the quality of those calories and where they come from also matter.

Working out helps you out even more by burning off excess calories. When you get rid of excess
fat, you are helping reduce stress and pressure on your organs which ultimately helps you
prevent disease.
The Physical and Psychological Benefits of Being Healthy

It's important to know the reasons why being unhealthy is bad for our health. Knowing the
dangers often provides us the motivation we need to change things. However, the benefits of
being healthy can also offer that same motivation.

Rather than looking at the negative aspect of things all time, look at the brighter side.
Sometimes, reading the range of benefits being healthy offers makes people want to go for a
walk or improve their diet.

ABOVE ALL, EAT MORE LOCALLY PRODUCED VEGETABLES AND LESS ANIMAL FAT
 BAB 3

CONCLUSION

What you will achieve:

You will be LESS at risk from major illnesses.
You will give your children a BETTER START IN LIFE. You will all FEEL AND LOOK MORE HEALTHY.
 References:

A healthy lifestyle - WHO/Europe | Nutrition/https://www.euro.who.int/en/health-

topics/disease-prevention/nutrition/a-healthy-lifestyle

Healthy living - SANE Australia/https://www.sane.org/information-stories/facts-and-

guides/healthy-living

Healthy Living What is a healthy lifestyle?/http://www.kznhealth.gov.za/healthyliving.pdf

7 Benefits of a Healthy Diet - Primary Care Associates of

Texas/https://www.ottawalife.com/article/7-benefits-of-being-healthy?c=9