How This Course Can Improve
December 6, 2011
While taking Contemporary Issues in Health, I have
learned many things about myself and how to
improve my overall wellness. I will incorporate what
I’ve learned into my daily life from now on – such as:
• Following an effective exercise program
• Keeping a balanced and nutritious diet
• Avoiding substance abuse
• Maintaining positive relationships with people
• Lowering my risk for cancer
M y R o u t i n e
• Biking 12 miles per
• Swimming 20 laps per
• Strength training using
weights at the gym
once a week
• Walking outside
whenever the weather
• Jog 1 mile three times a
Warming Up & Cooling Down
Before and after exercising, it’s important to warm up and cool down. It
involves stretching so that you don’t get cramps and other problems later on.
What’s On the Menu?
Balance is key to a healthy diet.
I follow the food pyramid in
order to get all of the essential
things my body needs:
• Organic vegetables
• Soy products – tofu
• Dairy such as milk, yogurt
• Whole grain carbs such as whole
wheat bread instead of white
• Plenty of water
• Small intake of fats
Eating Right Lowers the Risk for Many Diseases
and Leads to a Better Life
Whether it is because the quantity of fat and calories
leads to obesity, the lack of nutrients needed for a strong
and healthy immune system, or the amount of chemicals
and trans fats that are included in processed foods,
unhealthy eating can lead to major health problems.
Whole foods are best because they are unrefined and
processed. The more processed a food is, the less
nutrients it will have. If you can eat whole vegetables,
lean protein, and whole grains, your body will thank you
by feeling good and energized throughout the day.
Helps prevents obesity and heart-related issues
Things to Remember
Successful and enjoyable relationships with people all
need to have the following:
•Understanding one another
•Provide emotional support
•Agree to disagree
•Respect, express, accept, and restrain
3 Key Approaches to a Healthy
•Build a foundation of appreciation and respect. Focus on all the
considerate things the other person says and does.Build:
•Explore each other's interests so that you have a long list of things to
enjoy together. Try new things together to expand mutual interests.Explore:
•Establish a pattern of apologizing if you make a mistake or hurt your
partner's feelings. Saying "I'm sorry" may be hard in the moment,
but it goes a long way towards healing a rift in a relationship. Your
partner will trust you more if he or she knows that you will take
responsibility for your words and actions.
Staying Clear of Drugs and Alcohol
I’ve learned how
negative the impacts of
drugs and alcohol are
on the human body:
• Peer pressure – always say no
• Never try drugs. All it takes is
one time to become addicted.
• Cigarettes lead to lung cancer
and many other health related
• Drinking too much has serious
effects on the liver
What Drug Abuse Might Lead to…
Reducing My Risk for Cancer
•Melanoma (skin cancer)
Although some of
these cancers have
genetic roots, I can
still reduce the risk
for developing them.
•Wear sunscreen with a SPF of 70 or more on a daily basis.
•Avoid sunlight when possible, especially during midday.
•Wear protective clothing.
•Do not tan, use a bronzer instead.
•Check for new moles, unusual moles, and become familiar with my normal skin. See a
doctor regularly to make sure I am melanoma free.
• Never start smoking
• Stay away from people while they smoke
• Avoid air pollutants
• Avoid asbestos
• Eat plenty of vegetables
• Regularly have check ups with a doctor
• Stay fit and exercise
• Reduce stress levels
How Lower the Risks…
Grohol, John. "Healthy Relationships." CMHC UT Counseling and Mental
Health. The University of Texas at Austin, 11 Mar. 2011. Web. 06 Dec.
Unknown, April. "Top Benefits of Eating Healthy | Ideas That Go Beyond the
Ordinary."Eating Healthy Foods — Lose Weight. Increase Energy. Live
Healthy. Eating Healthy Foods.Org, 01 June 2011. Web. 06 Dec. 2011.