HEALTH AND NUTRITION

Health and Nutrition

Health, as defined by the World Health Organization (WHO), is "a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity." This definition has been subject to controversy, as it may have limited value for implementation. Health may be defined as the ability to adapt and manage physical, mental and social challenges throughout life.

Mental health

The World Health Organization describes mental health as "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". Mental Health is not just the absence of mental illness.

Mental illness is described as 'the spectrum of cognitive, emotional, and behavioural conditions that interfere with social and emotional well-being and the lives and productivity of people. Having a mental illness can seriously impair, temporarily or permanently, the mental functioning of a person. Other terms include: 'mental health problem', 'illness', 'disorder', 'dysfunction'.

Roughly a quarter of all adults 18 and over in the US are considered diagnosable with mental illness. Mental illnesses are the leading cause of disability in the US and Canada. Examples include, schizophrenia, ADHD, major depressive disorder, bipolar disorder, anxiety disorder, post-traumatic stress disorder and autism.

Many teens suffer from mental health issues in response to the pressures of society and social problems they encounter. Some of the key mental health issues seen in teens are: depression, eating disorders, and drug abuse. There are many ways to prevent these health issues from occurring such as communicating well with a teen suffering from mental health issues. Mental health can be treated and be attentive to teens' behavior.

Many factors contribute to mental health problems, including:

Biological factors, such as genes or brain chemistry
Life experiences, such as trauma or abuse
Family history of mental health problems

Maintaining Health and Nutrition

Achieving and maintaining health is an ongoing process, shaped by both the evolution of health care knowledge and practices as well as personal strategies and organized interventions for staying healthy.

Diet

It may be difficult to follow a healthy diet, but it is important to spend a healthy life. Nutritious and well balanced meals with physical activity are the foundation of good health. Healthy foods include high quality proteins, carbohydrate, cardiovascular fats, vitamins, minerals and water. A healthy diet can not only help to maintain good health, but also helps maintain weight, reduce fatigue, stay away from diseases and stay alive for long periods of time. In addition, nutritious foods support your daily life activities, protect your cells from environmental damage, and repair any cellular damage.

In fact, eating healthy food is not difficult. There are many healthy foods that are tasty, easily available and can help you meet your daily nutritional needs. Here are some foods you can add to your daily diet:

1. Apple:

Apples are rich in fibre, antioxidant and vitamin C. Antioxidants help in fighting free radicals. Free radicals are harmful substances produced in the body which are involved in the process of aging and can cause some diseases.

2 eggs:

Eggs are among the most nutritious food items on the planet. An egg contains only 75 calories, but with high quality protein 7 grams, 5 grams of fat and 1.6 grams of saturated fats, iron, vitamins, minerals, and carotenoid. There is a power pack of nutrients fighting against diseases, such as egg lutein and zexantine.

3. Chicken Brest:

Chicken breast is less in fat and calories, but there is more protein in it. It is also a great source of many other nutrients. In addition, the eggs are perfect for gym regimens.

4. Avocado:

Avocado is full of healthy fat rather than carbohydrate. They are creamy, tasty and high in fibre, potassium and vitamin C. Adding it to your salad can increase the absorption of important nutrients such as beta carotene.

5. Almonds:

They are rich in Vitamin E, Antioxidant, Magnesium and Fibre. Studies show that almonds can help you to lose weight and improve mental health.

6. Broccoli:

Broccoli is a crossface vegetable that makes both raw and cooked very good. It is an excellent source of fibre, vitamins and vitamins, and it has a good amount of protein compared to other vegetables. It is an excellent source of fiber, vitamins and vitamins, and it has a good amount of protein compared to other vegetables.

7. Garlic:

Garlic is incredibly healthy food. Alicin contains a bioactive complex with powerful biological effects, which includes improved immune function. Garlic is a powerful disease fighter which can stop the development of bacteria such as E. coli. Alicin, a compound found in garlic, acts as a powerful anti-inflammatory, and is known to help lower cholesterol and blood pressure levels.

8. Fish and Seafood:

Fish and seafood are very nutritious. They are rich in omega-3 fatty acids and iodine in particular, which is otherwise difficult to obtain in sufficient quantities. Salmon is a type of oily fish, which is incredibly popular due to its excellent flavour and high nutrients including protein and omega-3 fatty acids. It also contains some vitamin D Tuna, oysters, shrimp etc. are also very beneficial.

9. Oats:

Oats are incredibly healthy foods that are full of nutrients, and also include powerful fibres called beta-glucans. Oatmeal can help to maintain cholesterol and blood pressure levels. Oatmeal is also very rich in Vitamin B, Omega-3 fatty acids, folate, and potassium.

10. Blue Barries:

Blueberries are rich in fibre, antioxidants and phenontrints. They help prevent diseases and stay healthy.

11. Dark Chocolate:

Dark chocolate is not only the most delicious food in this list, it can also be healthier. Dark chocolate is rich in fibre and magnesium, and is one of the most powerful sources of antioxidant.

12. Carrots:

Not only is it very tasty and crunchy, but it is a rich source of nutrients and minerals like fiber and vitamins. Carrot also contains carotene and is good for vision.

Nutrition

Exercise

Physical exercise enhances or maintains physical fitness and overall health and wellness. It strengthens muscles and improves the cardiovascular system. According to the National Institutes of Health, there are four types of exercise: endurance, strength, flexibility, and balance.

Sleep

Sleep is an essential component to maintaining health. In children, sleep is also vital for growth and development. On going sleep deprivation has been linked to an increased risk for some chronic health problems. In addition, sleep deprivation has been shown to correlate with both increased susceptibility to illness and slower recovery times from illness.In one study, people with chronic insufficient sleep, set as six hours of sleep a night or less, were found to be four times more likely to catch a cold compared to those who reported sleeping for seven hours or more a night. Due to the role of sleep in regulating metabolism, insufficient sleep may also play a role in weight gain or, conversely, in impeding weight loss. Additionally, in 2007, the International Agency for Research on Cancer, which is the cancer research agency for the World Health Organization, declared that "shift work that involves circadian disruption is probably carcinogenic to humans," speaking to the dangers of long-term night time work due to its intrusion on sleep. In 2015, the National Sleep Foundation released updated recommendations for sleep duration requirements based on age and concluded that "Individuals who habitually sleep outside the normal range may be exhibiting signs or symptoms of serious health problems or, if done volitionally, may be compromising their health and well-being."

Age and condition	Sleep Needs
New born (0–3 months)	14 to 17 hours
Infants (4–11 months)	12 to 15 hours
Toddlers (1–2 years)	11 to 14 hours
Pre-schoolers (3–5 years)	10 to 13 hours
School-age children (6–13 years)	9 to 11 hours
Teenagers (14–17 years)	8 to 10 hours
Adults (18–64 years)	7 to 9 hours
Older Adults (65 years and over)	7 to 8 hours

Role of science

Health science is the branch of science focused on health. There are two main approaches to health science: the study and research of the body and health-related issues to understand how humans (and animals) function, and the application of that knowledge to improve health and to prevent and cure diseases and other physical and mental impairments. The science builds on many sub-fields, including biology, biochemistry, physics, epidemiology, pharmacology, medical sociology. Applied health sciences end eavor to better understand and improve human health through applications in areas such as health education, biomedical engineering, biotechnology and public health.

Organized interventions to improve health based on the principles and procedures developed through the health sciences are provided by practitioners trained in medicine, nursing, nutrition, pharmacy, social work, psychology, occupational therapy, physical therapy and other health care professions. Clinical practitioners focus mainly on the health of individuals, while public health practitioners consider the overall health of communities and populations. Workplace wellness programs are increasingly adopted by companies for their value in improving the health and well-being of their employees, as are school health services in order to improve the health and well-being of children.

Role of public health

Public health has been described as "the science and art of preventing disease, prolonging life and promoting health through the organized efforts and informed choices of society, organizations, public and private, communities and individuals." It is concerned with threats to the overall health of a community based on population health analysis. The population in question can be as small as a handful of people or as large as all the inhabitants of several continents (for instance, in the case of a pandemic). Public health has many sub-fields, but typically includes the interdisciplinary categories of epidemiology, biostatistics and health services. Environmental health, community health, behavioral health, and occupational health are also important areas of public health.

The focus of public health interventions is to prevent and manage diseases, injuries and other health conditions through surveillance of cases and the promotion of healthy behavior, communities, and (in aspects relevant to human health) environments. Its aim is to prevent health problems from happening or re-occurring by implementing educational programs, developing policies, administering services and conducting research. In many cases, treating a disease or controlling a pathogen can be vital to preventing it in others, such as during an outbreak. Vaccination programs and distribution of condoms to prevent the spread of communicable diseases are examples of common preventive public health measures, as are educational campaigns to promote vaccination and the use of condoms (including overcoming resistance to such).

Public health also takes various actions to limit the health disparities between different areas of the country and, in some cases, the continent or world. One issue is the access of individuals and communities to health care in terms of financial, geographical or socio-cultural constraints to accessing and using services. Applications of the public health system include the areas of maternal and child health, health services administration, emergency response, and prevention and control of infectious and chronic diseases.

The great positive impact of public health programs is widely acknowledged. Due in part to the policies and actions developed through public health, the 20th century registered a decrease in the mortality rates for infants and children and a continual increase in life expectancy in most parts of the world. For example, it is estimated that life expectancy has increased for Americans by thirty years since 1900, and worldwide by six years since 1990.

Self-care strategies

Personal health depends partially on the active, passive, and assisted cues people observe and adopt about their own health. These include personal actions for preventing or minimizing the effects of a disease, usually a chronic condition, through integrative care. They also include personal hygiene practices to prevent infection and illness, such as bathing and washing hands with soap; brushing and flossing teeth; storing, preparing and handling food safely; and many others. The information gleaned from personal observations of daily living – such as about sleep patterns, exercise behaviour, nutritional intake and environmental features – may be used to inform personal decisions and actions (e.g., "I feel tired in the morning so I am going to try sleeping on a different pillow"), as well as clinical decisions and treatment plans (e.g., a patient who notices his or her shoes are tighter than usual may be having exacerbation of left-sided heart failure, and may require diuretic medication to reduce fluid overload).

Personal health also depends partially on the social structure of a person's life. The maintenance of strong social relationships, volunteering, and other social activities have been linked to positive mental health and also increased longevity. One American study among seniors over age 70, found that frequent volunteering was associated with reduced risk of dying compared with older persons who did not volunteer, regardless of physical health status.Another study from Singapore reported that volunteering retirees had significantly better cognitive performance scores, fewer depressive symptoms, and better mental well-being and life satisfaction than non-volunteering retirees.

Prolonged psychological stress may negatively impact health, and has been cited as a factor in cognitive impairment with aging, depressive illness, and expression of disease. Stress management is the application of methods to either reduce stress or increase tolerance to stress. Relaxation techniques are physical methods used to relieve stress. Psychological methods include cognitive therapy, meditation, and positive thinking, which work by reducing response to stress. Improving relevant skills, such as problem solving and time management skills, reduces uncertainty and builds confidence, which also reduces the reaction to stress-causing situations where those skills are applicable.

Nutrition