This document discusses healthy and unhealthy habits. It outlines that physical inactivity can lead to weight gain and illness. Stress that is not managed can increase risks of chronic diseases. Unhealthy habits include smoking, excessive alcohol, cannabis use, obesity, and lack of physical activity. These habits increase risks of diseases like cardiovascular disease, diabetes, osteoarthritis, and cancer. The document provides methods to measure obesity risks through calculating body mass index and waist-to-height ratio.

1. Chapter No: 07
Healthy
&
Unhealthy Habits / Life
Style

3. • Not doing any physical exercise, can be dangerous
for our health.
• An inactive lifestyle indicates the absence of these
physical activities
• Waste of the body functions.
• A worse physical state.
• You’ll suffer from more illnesses
• You’ll put on weight.

4. • Stress is any external or internal factor that
creates a demand on your physical, emotional
or mental reserves. Unmanaged stress can
result in an elevated heart rate and blood
pressure and create an increased risk for
chronic diseases, such as heart disease,
diabetes and obesity as well as weakens
immunes system.

5. • Our Brain on Stress
• When stress affects our brain it can cause both
mental and emotional strain. Headaches and
personality changes can occur. Sleep patterns can
be disrupted, causes insomnia and even
nightmares. Without sufficient sleep an individual is
more prone to irritability, depression and anxiety. It
can interfere with our personal relationships and
make us oversensitive and nervous. For some
people, it can invoke thoughts of suicide.

6. • When our mouth is affected by stress, we may
experience dryness and mouth ulcers. If our
skin is the target, we may feel itchiness or
pimples. The impact on our muscles can bring
back, neck and body pains, along with muscle
spasms. Vital organs, such as the lung and
heart are affected bringing on heart disease,
high blood pressure, increase in asthma and
allergy attacks.

7. • When stress attacks our digestive
system it can result in constipation
or diarrhea, nausea and stomach
pains. Heartburn promotes the
production of acids that can
irritate our esophagus and cause
cancer.

8. • Physical Activity
• A better working of the heart and the
circulatory system.
• It improves the respiratory capacity.
• It improves our muscles, bones and
joints.
• It improves the activity of the nervous
system.
• It helps you to make friends.

9. •Rest
• It’s necessary to keep enough time to sleep.
• Otherwise:
• Your quality of life will get worse.
• You’ll suffer from more physical and psychological damage.
• You won’t pay attention to what happens around you.
• Sleep for as long as necessary (7 hours)
• Don’t take either long naps or very close to the time of sleeping.
• Physical activity, if you get tired, it will be easier to sleep.
• Think about positive things, leave aside the negative thoughts.
• Sleep in the darkness.
• Choose a fixed time to get up every day.

10. • Correct Diet
• The nutrients we get from food are:
• Carbohydrates. They provide mainly energy and they are very important for
students and athletes. They are found in cereals, bread, sugar, vegetables
and fruit. The proportion of carbohydrates in the diet is 60%.
• Proteins. They are found in milk, fish, meat, eggs…either the abuse or the
lack of them are harmful. The proportion is 15 %.
• Fats. They provide energy. It’s better to eat uncooked fats and to avoid fats
form animal origins and fried products. Olive oil and blue fish are very
healthy. The proportion of fats in the diet must be 25-30%. It’s advisable not
to take too many fats because they’re fattening.
• Vitamins and minerals. Some vitamins are only present in some vegetables
and fruit, so, it’s important to eat them.
• Water is essential for life. You must drink a great quantity of water after a
physical activity. During a long physical exercise you must drink as well but
every now and then.

11. • Body Hygiene
• Go to the doctor and make sure you don’t have
physical problems.
• Wear the right clothes for the activity.
• Wear trainers. Tie them up correctly.
• Wait for 2 hours after eating before starting any
kind of physical activity.
• Get washed after the exercise, clean your sweat.
• Drink enough water and if possible, eat some fruit
(not sweets or snacks).

12. UNHEALTHY HABITS/LIFE STYLE
• TOBACCO
• Tobacco causes in Spain about 40,000
deaths every year.
• It brings about plenty of illnesses such as
lung or mouth cancer, cough or heart
attacks.
• Besides, tobacco damages not only to
smokers but also to people who breathe in
the smoke.

13. • Alcohol is the most consumed toxic
substance in this era.
• It limits our body functions, above all brain
functions.
• It damages our nervous system and makes
us slower.
• It causes loss of memory, heart illnesses…

14. • The cannabis its by-products are the hashish
and the marijuana. When smoking it, it’s
absorbed by the lungs and go fast to the
brain.
• Problems you may have:
• Problems in the capacity of concentration
and with your memory.
• It reduces the coordination.
• Change the sexual maturing hormones.

15. • Obesity or overweight are defined as a great
accumulation of fats that can be damaging for your
health.
• Causes of obesity
• The main cause is a nutritional disorder between
what you eat and what you burn up.
• Factors:
• A worldwide change in the diet eating food with a
great quantity of calories (fats and sugars) but few
vitamins and minerals.
• We tend to reduce our physical activity due to
sedentary nature of many jobs or to several changes
in transport.

16. • CARDIO VASCULAR/ HEART DISEASE
• There are several risk factors for CVD, including
• Smoking
• High blood cholesterol
• Being physically inactive
• Being overweight or obese
• Diabetes
• Family history of heart disease

17. • DIABETES
• There are a variety of risk factors which
include:
• Obesity
• Living a sedentary life style
• Increasing age
• Bad diet

18. • OSTEOARTHRISTIS
• Cartilage cushions bones at the
joints and keep the bones from
rubbing against each other.
Osteoarthritis (OA) occurs when this
cartilage wears away. The loss of
cartilage results in pain, reduced
range of motion and swelling.

19. • CANCER
• Cancer is ultimately the result of cells that
uncontrollably grow and do not die. Normal cells
in the body follow an orderly path of growth,
division and death. Programmed cell death is
called apoptosis and when this process breaks
down, cancer begins to form. Unlike regular cells,
cancer cells do not experience programmatic death
and instead continue to grow and divide. This leads
to a mass of abnormal cells that grows out of
control.

20. • We can measerue obesity through finding BMI (body mass index)
which is a measurement that tells you whether you are
underweight, overweight or healthy. To determine your own
condition follow the following steps.
• Weight yourself on your bathroom scale in pounds
• Measure your height in inches
• Calculate your BMI using this formula
• (1 inch = 2.54cm) and (1 kg = 2.2 pounds)
BMI =
• Interpret the results
– If your BMI is less than 18 you are Underweight.
– If your BMI is between 18.6 and 24.9 you are healthy.
– If your BMI is between 25 and 29.9 you are overweight.
– If your BMI is more than 30 you are obese.

21. • B. By Height
• a. Find out your height in inches
• b. Measure your waist
Interpretation of Measurement:
• If the measurement of your waist is half of your
height. You are in good shape or vice versa.
• This method is very easy and an accurate
one. Try to keep your body according to
this level so that you will have a fit body.