1. THE ROAD TO A HEALTHY BODY AND MIND
As a human being, physical health means a good body health, which is healthy because of
regular physical activity or exercises, getting a good nutrition, and havingadequate rest. While
mental health refers to people’s cognitive and emotional well-being. A person who enjoys good
mental health does not have a mental disorder. According to WHO, mental health is "a state of
well-being in which the individual realizes his or her own abilities, can cope with the normal
stresses of life, can work productively and fruitfully, and is able to make a contribution to his or
her community".
According to the Mental Health Foundation Research (2011), people who live with long
term health conditions can be more vulnerable to mental health conditions. When mental and
physical ill health is combined, a person’s quality of life can be seriously affected. So, keeping a
healthy body and mind is very important for human being to lead a happy and a good quality life
style.There are strong connections between the health of body and mind, and a happy life. A
healthy mind can lead to a healthy body, which automatically lead to a happier life.
Generally, there are several ways in achieving a healthy body and mind.One of the most
important ways to achieve it is by eating healthy. Healthy food is not only beneficial for a
healthy body, but it also plays a very important role in human’s mental wellbeing. The food that
we eat will not only affect our general mood, but it also affects our specific mental conditions
such as depression, anxiety and insomnia. Having a balanced diet is important for the continuing
health of our body as well as gives the green light for our body to imbibe nutrients evenly and
expend energy on our daily routine. Food is our main sources of energy, much like petrol to a
car. Therefore, we need to consume food from different seven classes of food due to it has its
own functions, sources and effects to us. The seven classes of food include protein, carbohydrate,
fat, vitamin, mineral salt, roughage and water. Besides that, choose food based on a food
pyramid that is recommended by nutritionist.For example, eating sweet food in large quantities
or regularly can cause a person suffering from diabetes. Diabetes will then interfere with kidney
function and cause blood sugar cannot be controlled. As a result, this disease will disrupt human
life in emotional and mind aspect.According to the Mental Health Foundation (2011) report,

2. most common mental health issues were resulted by the recent changes in human’s eating habit
and the way they eat. For example, people who consumed too many processed food, nonnutritious food, too much saturated fat, alcohol and additives tend to suffer from unhealthy body
and mind.
In addition, we must have enough rest and sleep after we have done something strenuous.
Enough rest and sleep for as long as eight hours will help us to recover energy that we have lost
during the day. In fact, once we recharge through enough rest and sleep, we can do our job or
carry out daily routine vigorously. Not only that, we should also get a hobby to be done when we
have a leisure time such as reading books, playing chess, listening to music, surfing the internet,
watching television and many more. As a humanbeing, we need to have at least one hobby for us
to spend our time more productively instead of wasting time aimlessly. With hobbies, we can
even find common grounds with our friends to share and enjoy together. Enjoying our hobbies
with our family, friends or even our loved ones will make us become happier always. It is also a
way for us to prevent from being a useless human by doing bad things in our life such as taking
drugs, robbing, murdering and any other examples when we were in an out of control situations.
As a human being to live a healthy lifestyle, we should start with a positive mindset.
AncaDumitru (2013) in his website shows seven step to a healthy body and mind. Observe and
learn from these health and wellness experts recommended us to always think positive and
stay positive to live in a healthy ways. In this era, we live having so much stress, burden and
problem which lead us to a mental and body disruption. To think of it, a lot of people
nowadays did not know how to manage stress, burden and problem properly which refer
them to have a mental disease.A positive mindset can be achieved by training your mind to
think and believe in a hopeful and productive manner about oneself and others. For example,
many people focus on negative, worrying about what may get in their way or go wrong. Others
have a positive mindset of how well things will go and what they are looking forward to doing
and accomplishing. These mindsets can manifest themselves. A negative mindset can cause
negativity to come to you during the day. Likewise a positive mindset can help you accomplish
more and see better results.

3. Other than that, we can choose any workout or any activities that we enjoy to do it to
maintain a healthy body and mind. Mayo Clinic (2013) state physical activity stimulates
various brain chemicals that may leave us feeling happier and more relaxed. We may also
feel better about our appearance and our self when we exercise regularly, which can boost
our confidence and improve our self-esteem. According to Mayo Clinic (2013), there are six
benefits to have regular physical activities which are controlling weight, combats health
condition and disease, improve moods, boosts energy, promote better sleep and can be a fun
way to spend some time. Exercises and physical activities are the great way to feel better,
gain health benefits and have fun.It gives you a chance to unwind, enjoy the outdoors or
simply engage in activities that make you happy. Physical activity can also help you connect
with family or friends in a fun social setting. Recommended activities that can be applied in
human healthy lifestyle are jogging, playing badminton, swimming, picnic, playing football,
aerobic and many more.
Water is essential for carrying nutrients and oxygen to cells. As a human being, we
should hydrate properly to get a healthy body and mind. Human need water for an overall
metabolism in life. It is also helps tremendously with the detox process, keeping our
immune system functioning properly, prevent from being dehydrated, get rid from many
kind of diseases, helps us to get a beautiful body and glowing our face. Drinking water may
alsosupport digestion as well as transporting and removing waste products in the blood. In a
day, human should take at least eight glasses of water to maintain a healthy body and helps
our mind to process a great thought. It then can help oneself to be a great human and
prevent them from having any disease. For example, having drinking enough water daily
will help oneself to gain higher metabolism which affect our body to have a great shape and
an ideal body mass index which can make us feel confident and happy to live our life.
Last but not least, do not forget to reward yourself.Even prisoners are rewarded for
good behavior. Rewarding yourself is rejuvenating, inspiring and as necessary as human
need to sleep every day. If you have been spread thin lately, your much-deserved reward is
overdue. Give your diligence proper recognition and reward yourself.When you have taken a
positive step to self-improvement, or when you have accomplished a goal or a milestone
towards a long term goal, you deserve to feel proud of yourself, celebrate and give yourself a
treat or reward.Punishing yourself is not going to help. For example, treat yourself to an ice

4. cream or a small piece of your favorite chocolate cheese cake, go for a shopping, watching
movie, and treat yourself to a body massage or spa and so on. Obsessing over your daily
intake of food and pushing yourself too hard will not get you anywhere. So, rewarding
yourself can be one of the best ways to have a healthy body and mind.
As a conclusion, to have a healthy body and mind, human being should practice a
healthy living because it is a combination of many things, including good nutrition, regular
exercise and a positive attitude. Taking care of your body and feeling pride in your
accomplishments can improve both your physical and mental health. Having a healthy body
and mind is not trying to avoid one illness after another, or just trying to not feel as bad as
you normally do. It is about saying yes to life. We should all live a healthy lifestyle as it can
let us live a longer, happier and more productive life

5. Bibliography
American Psychological Association (2013).For a Healthy Mind and Body. Accessed in 20
October 2013 at sites http://www.apa.org/helpcenter/talk.aspx
AncaDumitru (2013). 7 Steps to a Healthy Body and Mind. Accessed in 28 October 2013 at
sites http://www.huffingtonpost.com/anca-dumitru/health-tips_b_3792302.html
Edmund S. Phelps (1997). Rewarding Work. United States of America. Library of Congress
Cataloging-in-Publication Data
Mayo Clinic (2013).7 Benefits of Regular Physical Activity. Accessed in 28 October 2013 at
siteshttp://www.mayoclinic.com/health/exercise/HQ01676
Medical News Today (2009).What Is Health? What Does Good Health Mean?. Accessed in 27
October 2013 at sites http://www.medicalnewstoday.com/articles/150999.php
Mental Health Foundation (2011).Research. Accessed in 23 October 2013 at sites
http://www.mentalhealth.org.uk/our-work/
Wilburn Crockett Underwood (1973). The Effect of Mood State on Self-evaluation and Selfreward. Department of Psychology, Stanford University
Wikipedia (2013).Mental Health Foundation. Accessed in 23 October 2013 at sites
http://en.wikipedia.org/wiki/Mental_Health_Foundation