LIVING A HEALTHY

LIFESTYLE
Klaudia Biazik

HEATHER ELLIS
COMM - 2715

Do you ever wish you could become healthy in a blink of an eye? Do you wish to
maintain great health without any effort? Unfortunately that is simply not possible. There are
gyms at every corner and commercials rolling non-stop on television showing you better and
faster ways to become slim. The problem with those commercials is they show you how to lose
weight but not how to keep it off permanently in a healthy manner. Many people thrive to be
healthy, but they relate being healthy with physical appearance. Physical appearance is very
important to our current society, girls have to be slim and boys have to be muscular. The problem
with this is that there is more involved in being healthy, its not just physical, its a lifestyle. In
order to maintain a healthy lifestyle you must balance your diet, mental health and physical
health.
There is no love sincerer than the love of food George Bernard Shaw. Food is essential
to life yet there are so many restrictions that tell you if its healthy or not. You should have a
healthy balance of good nutritious food every day. The Canadian Food Guide gives
recommendations which vary depending on the age and gender of every individual. As adult
male and females you should be eating 7-10 servings of vegetables and fruits every day. Make at
least half of your 6-8 servings of grain products whole grain each day. It is recommended that
you have 2-3 servings of milk and alternatives, choosing to drink skim, 1% or 2% milk each day
(Eating Well with Canadas Food Guide, 2011). Have 2-3 servings of meat and alternatives
daily such as beans, lentils and tofu. All of these recommendations show you the types of food
you should be eating but its also important to note the amount of food. You should limit foods
and beverages high in calories, fats, sugar or salt. Satisfy your thirst with water instead of juice
or pop. There are many benefits to having a healthy diet. You lower your risk of diseases, build
stronger muscles and bones and have a better overall health. A healthy diet also helps to control

body weight, boosts your energy and makes you feel and look better all together (The Healthline
Editorial Team, 2013). Overall eating healthy foods, limiting the amounts of food and
eliminating unhealthy foods will get you several steps closer to a healthy lifestyle.
"A person can have a mental illness and still have positive mental health." - Canadian
Mental Health Association. When you talk about being heathy, people often dont think about
mental health. Mental health is the most important part of leading a healthy lifestyle. Mental
health means striking a balance in all aspects of your life including social, physical, spiritual,
economic and mental (Canadian Mental Health Association, 2015). The right mindset can change
the outcome of any situation. The first step is to be willing to make positive changes in your life
and in yourself if needed. Think about the lifestyle you are living right now, are you satisfied? If
not some changes need to occur. First you have to be open to change. Get out of your comfort
zone. Putting yourself out there is not always a bad thing, do more of what you are afraid of. This
can help build your character, and strengthen your mind. Next get rid of any toxic people or
things in your life. Toxic people are the ones who weigh you down. You have the power to make
changes in your life that will make you happy. Dont be afraid to cut things off. Don't
procrastinate in regards to these decisions. Take action now, plan things out and follow up with
those plans. Eating a healthy balanced diet helps the mind to stay healthy. Plenty of sleep allows
your mind to relax and stay focused. Dont allow too much on your plate, learn how to organize
your school schedule from your work schedule. Use your judgement to prioritize more important
and beneficial things. Dont be afraid to take more time for school if necessary. You should also
open up to a close friend or adult and learn to talk about your feelings or keep a journal handy to
write out your feelings and emotions. Aim to have a positive attitude instead of a negative
attitude. Take a break from it all, do more of what makes you happy. This can all help you gain a

healthy and positive mentality. Mental illness refers to a wide range of mental health
conditions/disorders that affect your mood, thinking and behavior. Examples include depression,
anxiety disorders, schizophrenia, eating disorders, and addictive behaviors (Canadian Mental
Health Association, 2015). Overall keeping your brain active and keeping a positive attitude can
make a great change in your attitude towards life and improve your health.

Physical fitness is one of the important keys to a healthy body, it is the basis of dynamic
and creative intellectual activity. Being fit is not a destination its a way of life, you should be
exercising regularly. The Centers for Disease Control suggests at least 30 minutes of mediumintensity exercise per day and strength training at least two days per week. Its okay to exercise
for a few minutes at a time as long as you meet roughly 180-minute mark before the week is up
(Physical Activity, 2015). If you're not into pumping iron, try exercises that use your
bodyweight for resistance, such as yoga. When you practice healthy habits, you boost your
chances of a longer life. The American Council on Exercise reported on an eight-year study of
13,000 people. The study showed that those who walked just 30 minutes each day significantly
reduced their chances of dying prematurely, compared with those who exercised infrequently.
(The Healthline Editorial Team, 2013). Physical activity reduces your risk of cardiovascular
disease, type 2 diabetes, metabolic syndrome and many other sicknesses. It also reduces stress,
increases productivity and improves quality of sleep. Along with staying active you should be
getting sufficient amount of rest every day. Roughly seven to nine hours of sleep a night is
recommended. It rejuvenates your body and mind, regulates your mood, and is linked to learning
and memory function. On the other hand, not getting enough rest can negatively affect your
mood, immune system, memory, and stress level (Healthy Living, 2011). Lastly you should

visit your doctor, dentist and gynecologist for yearly checkups. They can help keep a small
problem from turning into a big one. Ask your doctor if there is ever anything out of the
ordinary. Overall getting regular exercise, sufficient sleep and having regular doctor
appointments is the last step that can lead you to a healthy lifestyle.
Living a healthy lifestyle is a lot of work but making it a habit makes it possible to be
successful with your health. A healthy lifestyle is all about balancing the good and limiting the
bad. Being healthy and fit is not a fad or trend its a lifestyle. The good thing is that once you
have a good balanced plan, you are more likely to make it a habit and therefor making it easier to
do. Maintaining a healthy lifestyle includes a balanced diet, positive mentality and regular
physical activity. These three main components co-inside with one another. Starting with a
healthy diet to fuel your body with energy, as well as sufficient sleep to give your body time to
recharge and rest. Next you need a healthy mentality in order to have the motivation to change
your lifestyle to benefit you positively. Lastly you need to do regular physical activity to
complete your healthy lifestyle. Its the combination of these three main points that is the best
way to gain a healthy lifestyle. Socrates said The secret of change is to focus all of your energy,
not on fighting the old, but on building the new. It starts with the want to make positive change
and ends with you living the healthy life you deserve.

References
5 Benefits of Healthy Habits. (2013, April 1). Retrieved November 26, 2015, from
http://www.healthline.com/health/5-benefits-healthy-habits#ReadThisNext7

Health Canada. (2011, March 7). Retrieved November 26, 2015, from http://www.hc-sc.gc.ca/hlvs/physactiv/index-eng.php

Health Canada. (2011, September 1). Retrieved November 26, 2015, from http://www.hcsc.gc.ca/fn-an/food-guide-aliment/index-eng.php

Physical Activity. (2015, February 5). Retrieved November 26, 2015, from
https://health.columbia.edu/staying-healthy/physical-activity

Your Mental Health - Canadian Mental Health Association. (2015, January 7). Retrieved
November 26, 2015. from https://www.cmha.ca/mental-health/your-mental-health/