How to Improve the Quality of Human Life - Personal Statement Example

Lecturer Essay # How to Improve my Physical and Emotional Wellbeing Introduction Human health and wellbeing is affected by many factors: what we eat, how much we sleep, activity level and our weight. These are some of the key issues one needs to focus on in order to improve his/her health and wellbeing. Lately, I have been seriously thinking about my physical health and what I can do to improve it. This has been motivated by the fact that I have been experiencing a number of health problems, and these have affected how I go about my daily activities and how I interact with people. For instance, I have gained too much weight in the last six months and am also experiencing skin breakouts. I have taken a critical look at my lifestyle and the activities I do as a person, and this has given me an insight into what I need to do to improve my health. One area of my lifestyle I need to quickly address is my diet. Research has shown that our diet has a significant impact on human health and the quality of life. I have realized that in order to live a productive and healthy life, I need to start eating healthy foods and perform regular exercises. According to a report by the Board on Neuroscience and Behavioral Health, Practice and Policy and  Committee on Health and Behavior: Research, Institute of Medicine (2001) on health and behavior, physical inactivity and diet are among the behavioral factors that contribute to poor health among Americans. Inactivity and poor dietary patterns are among the leading factors contributing to mortality in the United States. As noted in this report, weight gain is a major problem among many Americans, and this has certainly affected me as a person. I have gained considerable weight in the past six months, and this is attributed to the large caloric and fat intakes. Cardiovascular problems are a major health issue associated with poor diets. I have been feeling tired all the time and this is an indication that I may be suffering from cardiovascular health problems. This is brought about by the increased requirements on the heart “to supply blood to the increased body fat” (Institute of Medicine, 98). I have been consuming foods rich in fats, and these are mainly obtained from fast food stores. “Research in humans and laboratory animals shows that diets low in saturated fatty acids and cholesterol are associated with low risks and rates of coronary heart disease” (Institute of Medicine, 99). Furthermore, my lack of inactivity has been as a result of the many hours I spend either in class or studying, and I spare no time for physical activity. Research has also shown that diet has a great impact on the health of human skin. I have in the recent past experienced skin breakout, and this has not only affected me physically but also emotionally. Overall, my self esteem has been greatly reduced, and this has affected how I interact with people, especially at school. Studies have shown that poor diet can alter the skin physiology, and this may lead to a number of skin related problems. For instance, research has demonstrated that obese people have increased transepidermal water loss, and this suggests an “alteration of skin barrier function” (Piccardi & Manissier, p. 271). As an example, the authors state that “Vitamin deficiencies whether due to malnutrition or other factors (malabsorption and genetic defects) are associated with various dermatological modifications…” (Piccardi & Manissier, p. 271). Unless I take serious steps to address this, it is likely that I will experience more skin related complications in future, and this will greatly affect by overall wellbeing and reduce the quality of life. The connection between food and mood has been documented in research. I have experienced difficulties controlling my mood, and this has left me feeling moody all the time. I no longer interact with friends as I used to several years back. It is no doubt that what I eat has influenced and defines who I am as a person. One of the major effects of poor diets is that it affects how our brains work. The foods we consume have a great effect on the chemical composition of the brain, and this affects a person’s mood. For example, carbohydrates have been found to affect mood and behavior in human beings. “Eating a meal which is rich in carbohydrates triggers the release of insulin in the body. Insulin helps let blood sugar into cells where it can be used for energy and simultaneously it triggers the entry of tryptophan to brain” (Rao, et al, 78). Therefore, consuming foods with low carbohydrate content may lead to depression. Another example is proteins. Since proteins are rich in amino acids, they affect the function of the brain since most of the transmitters are made from these amino acids. Again, diets with low proteins can affect the way our brain works, and this will eventually affect one’s mood. Other nutrients that may affect brain function and mood include fatty acids, minerals and vitamins (Rao, et al, 79). It is therefore clear that my diets have been low on these nutrients, and this explains why I have been feeling moody at times. There are a number of lifestyle changes I have to make if I have to address the health concerns highlighted above. This will be a great step towards improving my physical and emotional health, and this will help to enhance my productivity. First, according to the Centers for Disease Control and Prevention (CDC) (2013), developing a healthy eating plan is the best strategy to maintain a healthy weight. This demands that in order for me to cut down on my weight, I have to develop an eating plan that emphasis on three main foods. First, the CDD recommends that eating fresh fruits and vegetables. Since they have low calories and are rich in vitamins and minerals. These foods have high content of fiber and water, which are essential for the development of a healthy body. Not only do fruits and vegetables help to control body weight but also reduce the risk of diseases such as cancer and skin complications. Foods rich in vitamins and minerals are important for the proper functioning of the brain and this will also help me address the problem of mood swing. It is recommended that half of the plate should be filled with fruits and vegetables, and the rest can be filled with cereals and meat. In order for me to make this change, I will need to start shopping for fresh fruits and vegetables from grocery stores. As noted in the CDC article “Commit to going to the produce department and trying a new vegetable each week” (CDC, 2013). Secondly, there is the need to start eating foods rich in oils, but fewer foods with fats. This is because most of the oils contain monounsaturated fats, and these are mainly obtained from fish, plants and olives. This will involve eating less of eggs yolks, whole milk and ice cream in order to reduce the amount of fats in the body. Most of fried foods absorb fats firm cooking oils, and these increase the fat intake. I have been addicted to fast foods, and this has significantly increased the volume of fats in my body. One of the problems with the increased fats in my body is that it has affected by functioning of the heart. This is why I feel tired all the time, and I find it difficult to engage in vigorous activities for long periods. Therefore, reducing fat intake will go a long way in improving the functioning of the heart. Finally, there is need to eat foods rich in proteins since proteins offer a variety of benefits to the body. Foods such as meat, fish, beans and poultry are a good source of proteins. One of the physical problems I have is skin breakouts, and according to research, this can be addressed by taking enough proteins. In addition, these food groups provide B vitamins, and this help to improve the functioning of the nervous system and building of tissues. Furthermore, these foods contain minerals such as magnesium and zinc which provide a number of health benefits to the body, including improving the functioning of the nervous system. However, since these foods contain calories, it is recommended that their intake should be controlled. In addition to improving my diet to include the above categories, there is need for regular exercises as this will help to reduce weight and reduce the risk of cardiovascular diseases. In an article by Darren Warburton, Crystal Whitney and Shannon Bredin (2006), the authors show that physical activity plays an important role in preventing cardiovascular and chronic diseases. “Recent investigations have revealed even greater reductions in the risk of death from any cause and from cardiovascular disease. For instance, being fit or active was associated with a greater than 50% reduction in risk” (Warburton, et al, 801). Regular exercises have been found to help improve the composition of the body, which helps to control weight. Routine exercises also help to improve psychological well-being, and this is particularly important ‘for the prevention and management of cardiovascular disease’ (Warburton, et al, 806). Through regular exercises, I will address most of the physical and emotional health problems I am currently encountering. Conclusion I have been experiencing a number of health problems in the recent past, and these have greatly affected how I carry out my activities and socialize with people. I have been feeling tired all the time, moody, experiencing skin breakout and gained weight considerably. Based on research, it is evident that these problems could be as a result of my poor diet and lack of regular exercises. I have not been paying close attention to what I eat, and this has negatively affected me. In order to address these challenges, there is need for me to change my lifestyle by focusing more on what I eat. Specifically, research has shown that eating fresh fruits and vegetables, foods rich in proteins and eating fewer fats will greatly improve my wellbeing. In addition, the importance of regular exercises in improving one’s health is clear, and this has made me focus more on regular exercises. These strategies will help to improve the quality of my life and enhance my productivity as an individual. Works Cited Board on Neuroscience and Behavioral Health, Practice and Policy and  Committee on Health and Behavior: Research,Institute of Medicine. Health and Behavior: The Interplay of Biological, Behavioral, and Societal Influences. Washington, D.C: National Academy Press, 2001. Online 10 May 2014 Centers for Disease Control and Prevention (CDC) "Healthy Weight: Healthy Eating for a Healthy Weight." Centers for Disease Control and Prevention. N.p., 2013. Web. 10 May 2014. Piccardi, Nathalie and Manissier, Patricia. “Nutrition and nutritional supplementation: Impact on skin health and beauty.” Dermato-Endocrinology, Vol. 1 No. 5, 2009: pp. 271-274. Online < http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2836433/ > 10 May 2014 Rao, Sathyanarayana, Asha M , BN Ramesh, and KS J. Rao. "Understanding nutrition, depression and mental illnesses." Indian Journal of Psychiatry, Vol. 50 No. 2. (2008): pp. 77-82. Online 10 May 2014 Warburton, Darren., Nicol, Crystal and Bredin, Shannon. “Health benefits of physical activity: the evidence.” Canadian Medical Association Journal, Vol. 174, No. 6 (2006): pp. 801- 809. Online 10 May 2014 Read More