Healthy Living Decision Journal

I believe healthy living is based on maintaining a normal body mass index (BMI). Research suggests that a normal BMI falls between 18.5 and less than 25, while underweight is a BMI of below 18.5; anything between 25.0 and less than 30 is overweight, while above 30.0 is obesity (CDC, 2020). I have traditionally relied on healthy eating and exercise to maintain a normal body weight. In terms of dietary actions, I have constantly relied on eating plenty of vegetables and fruits, as well as a balanced diet containing proteins and carbohydrates rich in whole grains, such as beans, brown rice, oatmeal, whole-wheat bread, and many others. I tend to avoid red meat, especially beef, but I consume plenty of seafood like fish and shrimp. Regarding fats, I prefer unsaturated fats, such as canola oil, peanut oil, and olive oil, rather than saturated fats.

I also heavily rely on regular exercise, especially aerobic workouts, to augment or supplement healthy diets. Research has shown that regular training can play a fundamental role in supporting healthy living and alleviating the potential of suffering from obesity, diabetes, high blood pressure, heart disease, and other co-morbidities. For example, a study by Melmer, Kempf, & Laimer (2018) found that constant physical exercise can positively impact body composition, insulin sensitivity, cardiovascular integrity, and quality of life. In terms of controlling diabetes type 2, evidence indicates that physical exercise can assist in glycemic control and the onset of long-term complications.

Broadly, “determinants of health” are some of the aspects of society that influence good or bad health among individuals, groups of people, or populations. As noted by the World Health Organization (2017), several elements combine to determine the health of communities and individuals, including factors such as the relationship with friends, education level, income, genetics, the environment, and access to resources, including health facilities. The determinants of health are broadly categorized into three large categories, including the physical environment (or environmental determinants), socio-economic environment (social determinants of health), and an individual’s unique behaviors and characteristics (which include genetic factors). For example, some of the physical environment factors that contribute to good health include access to healthy and safe workplaces, access to clean air and safe water, access to healthy foods (such as fresh fruits and vegetables), and access to secure communities, especially those devoid of drugs and gun violence. Similarly, high education levels, high income, presence of social support from communities, friends, and families can support good health.

On the contrary, residing in environments with high levels of air and water pollution and alarming rates of crime and drug abuse can predispose individuals and communities to diseases and other unhealthy living conditions. Besides, people or communities with low educational levels, high rates of poverty and unemployment, and poor access to health facilities tend to be exposed to a myriad of physical and mental diseases. These communities are often distressed and suffer from a broad range of psychological diseases, including anxiety, depression, and PTSD.

References

CDC. (2020). Healthy weight, nutrition, and physical exercise. Retrieved from https://www.cdc.gov/healthyweight/assessing/index.html

Melmer, A., Kempf, P., & Laimer, M. (2018). The role of physical exercise in obesity and diabetes. Praxis, 107(17-18), 971-976. https://doi.org/10.1024/1661-8157/a003065.

World Health Organization. (2017). Determinants of health. Retrieved from https://www.who.int/news-room/q-a-detail/determinants-of-health

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