Bastrire parker final

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8 Components to Health
and Happiness:
It’s More Than Just Diet & Exercise
Lauren Bastrire and Claire Parker
Kinesiology Department
California Polytechnic State University
San Luis Obispo
November 15, 2009

8 COMPONENTS TO HEALTH AND HAPPINESS
Introduction ......................................................................1
1. Steer Clear of Fad Diets .................................................2
2. Eat Right.......................................................................3
3. Commit to Daily Exercise..............................................4
4. Reduce Your Stress........................................................5
5. Value Your Body’s Need For Sleep ................................6
6. Reduce Intake of Alcohol and Tobacco ..........................7
7. Don’t Believe Everything You Hear ...............................8
8. Take Preventive Measures........................................... 10
Conclusion..................................................................... 11
Works Cited................................................................... 12
Table of Contents

8 Components to Health and Happiness:
It’s More Than Just Diet & Exercise
Lauren Bastrire and Claire Parker
Introduction
According to the Central Intelligence Agency the
United States is ranked 50th
in average life expectancy
out of 224 countries. The Centers for Disease Control
and Prevention report that 67% of American adults
over the age of 20 are classified as overweight or
obese. Americans are becoming increasingly
discouraged with the thought of diet and exercise
because they do not produce the fast results that are
expected. This typically leads to choosing a fad diet to
lose the needed weight in a short amount of time.
American society expects a quick fix with everything,
especially when it comes to their individual health and
the overall health of the country. How can these
prevailing cultural forces that are challenging the
health of all Americans be counteracted? The steps
that need to be taken to reach a healthy lifestyle may
seem to disrupt the current fast-paced, unhealthy
American lifestyles. However, they will provide both
short and long-term health benefits.
Abstract
The challenge facing the majority of
Americans today is learning to make
better health-related choices. These
choices will not only enhance their
current health status, but pave the way
for a healthier life down the road.
There are so many factors that play a
role in the unhealthy culture America
leads. Through education we hope to
motivate Americans to migrate
towards better decisions about their
health and improve the quality of their
lives. The 8 steps included in this
paper focus on the most common
hurdles that are encountered when
striving to make better choices.

2
One out of three people will be on a diet
at some point in their life, only 20% of
those people will actually achieve their
weight loss goal. Fad diets are often seen
as a quick fix to lose a few, or many,
much needed pounds. This rapid weight
loss is often achieved by restricting
certain nutrients or food groups.
Historically, fad diets seemed like the
golden ticket to hastily lose weight.
However, it has been found that they can
lead to depression, fatigue, dizziness,
hunger pangs, constant cravings, as well
as many other side effects. Calorie
restriction over time can steer the body
into starvation mode and slow down
metabolism. Aside from these side
effects, once you finish the diet, you will
gain back all of the weight you lost and
possibly a few extra pounds
SOLUTIONS
! Do not restrict calories or food groups!
Learn how to read nutrition labels and
look for correct portion sizes
! Make sure not to skip meals, or eat five
smaller meals a day
! Dieting alone will not help you lose
weight; you need to exercise as well.
Building more muscle helps burn more
calories.
1. STEER CLEAR OF FAD DIETS

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2. EAT RIGHT
There are many choices involved when it comes
to leading a healthy lifestyle. One of the most
important is choosing a healthy diet. Diet is
something that requires decisions continuously
throughout the day. In order to maintain a
healthy body weight a healthy diet must be
incorporated into everyday life. The most
important thing to achieve with diet is balancing
daily calorie intake and the number of calories
used by the body each day. A healthy diet
includes fruits, vegetables, whole grains, and low-
fat or fat-free dairy products. It also includes
protein sources such as meat, poultry, fish, beans,
eggs, and nuts. Things to avoid in your healthy
diet include saturated fats, trans fats, cholesterol,
sodium, and added sugars. The new food
pyramid from MyPyramid.gov focuses less on the
number of servings for each food group and more
on the importance of a balanced diet and exercise
plan. According to the Center for Disease
Control and Prevention, 67% of Americans
ages 20 years and older are overweight or
obese and this number is continuously
increasing. By making the change towards
healthy diet choices in everyday life
individuals could have a positive impact on
this growing epidemic.
SOLUTIONS
! Keep it exciting. Try new fruits and
vegetables and try new ways of
preparing them
! Try baking or grilling instead of
frying
! Don’t cut your favorite foods out of
your diet, just eat them less often
! Reduce your portion size
! Try a lower calorie version. You
probably can’t notice the difference!
! Plan your meals
! Prepare your meals ahead of time
for busy days
! Remember to balance your diet. If
you eat something that is
“unhealthy” just balance it out with
healthier food choices for the rest of
the day and/or more physical
activity.
! Start healthy habits at a young age

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3. COMMIT TO DAILY EXERCISE
In 2006, 38.5% of men and 40.3% of
women in the United States were not
involved in any physical activity. Why are
people turned off to physical activity? The
primary reason is lack of knowledge and
often simple intimidation. For many,
joining a gym may seem intimidating due to
all of the machines inside, or the thought of
being around all of those physically fit
people. When in reality, everyone is there
for the same reason and most likely they are
just as intimidated as you are. Lack of time
is another reason many veer away from
exercise. All of the excuses not to exercise
do not even compare to the benefits you can
reap from physical activity. Research has
proven that there is a direct relation with
physical activity and cardiovascular and
respiratory function, as well as reduction
in coronary artery disease risk factors
(ACSM, 2009). This includes a decrease in
heart rate, blood pressure, morbidity,
mortality, body fat percentage, insulin
needs, and cholesterol (ACSM, 2009).
Other powerful benefits of daily physical
activity include decreased anxiety and
depression, enhanced physical function
and independent living in older people,
enhanced feelings of well being, enhanced
performance or work and sport activities,
reduced risk of falls and injuries,
prevention of functional limitations, and
effective therapy and diagnostic tool for
many chronic diseases (ACSM, 2009).
SOLUTIONS
! You don’t need to join a gym
o Take part in recreational
activities
o Form a walking group friends
o Take evening walks you’re
your family
! Try to fit 30 minutes of physical
activity into your lunch hour or any
free time you have during the day
! Start out slow
! You can always follow ACSM’s
guidelines for a typical workout
o Warm up: 5-10 minutes of low to
moderate intensity activity
o Conditioning: 20-60 minutes of
aerobic or resistance activities
o Cool down: 5-10 minutes of low
to moderate intensity activity
o Stretching: 10 minutes

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4. REDUCE YOUR STRESS
Stress is something that everyone has to deal
with. The average American usually can’t get
through a single day without experiencing some
sort of stress. An increase in stress increases
productivity both at work and at home.
However, this is only true up to a certain point.
Too much stress can have a negative impact on
everyday life and prove to be detrimental. The
level of stress that pushes us over the edge is
different for everyone. Chronic stress levels have
a hand in causing health problems. Stress can
cause a weakening of the immune system, which
then impairs the body’s ability to fight off viral
infections. It is important for health to keep
stress levels under control. There are many
techniques that can be used to reduce stress. It is
just a matter of finding what works on an
individual basis.
SOLUTIONS
! Replace negative thoughts with positive
thoughts.
! Plan ahead. Write down your things to do
for the day.
! Plan some fun time in to your day.
! Start a physical activity program.
! Find an exercise buddy.
! Plan your meals. Make healthy diet
choices.
! Make time to socialize with friends and
family.
! Use relaxation techniques such as deep
breathing, yoga, meditation, etc.
! Take time for personal interests and
hobbies.
! Take time out of your day for some alone
time, even if it’s just a few minutes.

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5. Value Your Body’s Need for Sleep
Sleep is an extremely valuable necessity for
everyone. Everyone needs an adequate amount of
sleep in order to survive, just like an adequate
amount food and water. When an individual does
not get enough sleep all aspects of their life can
suffer. According to a 2002 National Sleep
Foundation survey, 74% of American adults are
experiencing a sleep problem a few nights a week or
more.
Lack of sleep can lead to serious health
consequences as well as jeopardize your safety
and the safety of those around you. Short sleep
duration can lead to an increased risk of car
accidents, an increase in body mass index, an
increased risk of diabetes and heart problems,
an increased risk of psychiatric conditions, and
a decreased reaction time and ability to pay
attention.
It is vital that individuals get the required
amount of sleep each night to avoid starting a
sleep debt. Sleep experts recommend 7-9 hours
of sleep for adults, however enough time should
be allowed to sleep and wake up naturally
without an alarm clock.
SOLUTIONS
! Establish a normal bedtime and wake time
! Create a good environment for sleep
o Quiet, Dark, and Cool
! Establish a regular relaxing routine before
going to bed
! Avoid caffeine, nicotine, and alcohol before
going to bed
! Exercise regularly, preferably at least a few
hours before sleeping

7
In 2005, 16.5% of adolescents ages 12-17
consume alcohol. According to SADD,
approximately 50% have tried cigarettes by
the 12th
grade and of these 50%, 21.6%
have continued to use, contributing to the
41.3% of users 18-25. Why do these
statistics concern us? Alcohol abuse is the
third leading cause of death, smoking being
number one. Recent evidence shows that
the precursor of diseases such as
cardiovascular disease, cancer, chronic
obstructive pulmonary disorder, and
diabetes manifest in adolescence and leads
to chronic disease in adulthood. In a study
conducted by Fine, Pilogene, Gramling,
Coups, & Sinha 29,183 subjects, mostly
teenagers and young adults, were tested
for four risk factors: cigarette smoking,
risky drinking of alcoholic beverages,
physical inactivity, and overweight.
Results showed that 23% smoked and
21% were classified as risky drinkers.
Also examined were the demographic
and health factors. Men had higher risk
factors than women and education was
inversely related to risk factors.
SOLUTIONS
6. REDUCE INTAKE OF
ALCOHOL AND TOBACCO
! Reduce your alcoholic intake to one drink a
day for women and two drinks a day for men
! Avoid tobacco products
! If you do smoke, talk to your physician about
receiving free cessation materials
! Look for social situations that do not include
alcohol and tobacco

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7. DON’T BELIEVE EVERYTHING YOU HEAR
Media has a great influence on the behavior
of Americans. Today teenagers are being
bombarded with endless streams of media
far beyond what their parents experienced in
the 20th
Century. It is no longer just the
traditional TV, radio and newspapers that
are trying to grab their attention. Now it is
also targeted magazines, cell phone apps,
and social networking forces that are
reaching them and ultimately impacting
their health decisions. Americans are
spending approximately one-third of each
day using electronic media. This may not
seem so harmful on it’s own, but when it is
contributing to the engagement in unhealthy
choices and behaviors, it becomes a
problem. Why are these unhealthy
behaviors so important to address? They
have the ability to compromise the safety
and future for Americans of all ages. Health
behaviors grow out of interactions at the
individual, peer, family, school, community
and societal levels. Many health behaviors
are formed at young ages.
In regards to obesity, media advertises
mostly high calorie, low nutrient foods
more than healthful foods. This makes it
more difficult for younger generations to
make healthy choices when both good
and bad foods are available to them. On
the flip side of obesity, the media
portrays famous actors and models that
are underweight and unhealthy as ideal
forms. Seeing this everyday can lead to
serious physical and psychological issues
in some Americans. For some it is hard
to distinguish between what is realistic
and unrealistic. This is a line that is
usually very blurred in the media.

9
Smoking is another unhealthy behavior
that is advertised positively in the media.
In movies, magazines and television
smoking is a glamorized habit. This is a
problem because youth are more likely to
view smoking favorably and to become
smokers as a result of media exposure.
Since cigarettes are addicting, this
decision may affect them for the rest of
their lives. There is also increasing
evidence that suggests alcohol advertising
may contribute to adolescent drinking. A
study shows that children who were more
exposed to alcohol advertising were 50%
more likely to consume alcohol one year
later than those who were not exposed.
Clearly, media has an impact on the way
Americans behave. It is up to each
individual to combat the unhealthy
behaviors that are seen in the media every
day.
SOLUTIONS
! Monitor how much media children are
exposed to
! Do some research, don’t believe
everything you see in the media

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8. TAKE PREVENTIVE
MEASURES
SOLUTIONS
! Annual check-ups to the doctor and
dentist
! Listen to your body
! Do not ignore signs and symptoms
! If it seems something is wrong, seek
attention immediately
! Stay current with vaccinations and
immunizations
The history of healthcare has come a long way in
the services it offers for preventive care. Sixty years
ago, cancer screenings, annual doctor and dental
visits, and anti substance abuse campaigns were
unheard of. These days, mammogram screenings,
cholesterol readings, pap smears, annual check-ups,
anti substance abuse ads, warning labels, vaccines
etc. are everywhere. What is the importance of
preventive healthcare? With longevity increasing,
and the population rising, many are experiencing
disease later in life that can be delayed or prevented
with regular health care early on. With annual
health screenings, we can detect early onset of
cancer, predict precursors of disease based on
family history, educate individuals on the
consequences and risk factors associated with
unhealthy lifestyle behaviors, decrease healthcare
cost, and learn more about the social, mental, and
physical factors associated with disease. More
importantly, we can protect the future generations
from developing disease. Not only will we improve
the quantity of life, but also the quality by ensuring
good health as early as infancy (Chaput, 2009).

11
The prevalence of obesity in Americans has drastically increased over the
past few years. The cultural habits of Americans have not helped the
epidemic whatsoever. Everyone is looking for a quick solution, whether it is
for weight loss, a meal, or simply happiness. It needs to be understood that
taking a pill cannot fix everything. It takes time to get where you want to be
and see results. Transitioning from the typical American lifestyle into a
healthier lifestyle is not going to be easy. The best approach is to work on
one thing at time.
The key word is “slow.” Choose one thing that can be managed or changed
in life and begin with baby steps. Set an obtainable goal and allow a
reasonable amount of time to complete it. Be patient, go slow. Taking the
time to transition into a healthy lifestyle now, will be much more beneficial
to Americans in the long run.
CONCLUSION

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Works Cited
ACSM’s Guidelines for Exercise Testing and Prescription, 8th
Edition (2009).
Alpert, J. S. (2009). Failing Grades in the Adoption of Healthy Lifestyle Choices. The
American Journal of Medicine, 122(6), 493-494.
Central Intelligence Agency (2009). Country Comparison: Life Expectancy at Birth. The World
Factbook. Retrieved from https://www.cia.gov/library/publications/the-world-
factbook/rankorder/2102rank.html
Chechova, M. (2009). Is a Fad Diet Making You Fat? A.K.A. Weight Loss for Dummies. Fanshawe
Focus, 3.
Kelley, L. (2008). Fad Diets: Stop the Yo-Yo Madness! USA Triathlon Life.
Let Sleep Work for You. National Sleep Foundation. http://www.sleepfoundation.org/let
sleep-work-you.
Stanner, S., & Denny, A. (2009). Healthy ageing: the role of nutrition and lifestyle - a new British
Nutrition Foundation Task Force Report. British Nutrition Foundation Nutrition Bulletin, 34, 58-
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