Health Risk in Our Lifestyle

Health Behaviors & Risk Factors (Overview)

• Key lifestyle domains: Sleep, Eating habits, Stress management, Physical activity (hobbies/movement)

• Poor choices in these areas ↑ risk for cardiometabolic diseases (heart disease, stroke, type $2$ diabetes), accidents, and reduced mental performance

Sleep Habits

Consequences of Sleep Deprivation

• Immediate: fatigue, short temper, lack of focus after a single poor night

• Ongoing loss → brain areas "power down":
  • Parietal lobe → ↓ math / logic skills
  • Temporal / frontal lobes → ↓ memory, creativity, judgment, blurred vision, hallucinations

• Health risks: impaired problem-solving, accidents, weight gain, reduced sex drive, heart disease, high blood pressure, anxiety, mood swings

Consequences of Oversleeping

• Excess time in bed → fragmented sleep & lower efficiency

• Can signal or worsen: obstructive sleep apnea, depression, coronary disease, degenerative disorders

• Leads to lethargy, poorer cognition, lower mood

Recommended Sleep Duration (National Sleep Foundation)

• Newborn $0{-}3$ mo: $14{-}17$ h

• Infant $4{-}11$ mo: $12{-}15$ h

• Toddler $1{-}2$ y: $11{-}14$ h

• Preschool $3{-}5$ y: $10{-}13$ h

• School age $6{-}13$ y: $9{-}11$ h

• Teen $14{-}17$ y: $8{-}10$ h

• Young adult $18{-}25$ y & Adult $26{-}64$ y: $7{-}9$ h

• Older adult $\ge 65$ y: $7{-}8$ h

Promoting Good Sleep

• Keep regular sleep schedule & get morning sunlight

• Limit caffeine & moderate alcohol; eat healthily

• Exercise regularly; set bedroom for darkness, coolness, quiet

Eating Habits

Components of a Healthy Diet

• Emphasize: vegetables, fruits, whole grains, fat-free/low-fat dairy, lean meats, poultry, fish, beans, eggs, nuts, seafood $\omega$-$3$ fats, poly-unsaturated fats

• Limit: saturated & trans fats, sodium, added sugars

High-Risk Dietary Patterns

• Excess sodium, processed meat, sugar-sweetened beverages, unprocessed red meat ↑ mortality

• Insufficient intake of nuts/seeds, fruits, vegetables, whole grains, seafood $\omega$-$3$, poly-unsaturated fats ↑ mortality

• $45\%$ of cardiometabolic deaths (≈ $2012$ data) linked to "too much / too little" of above factors

Techniques for Healthy Eating

• "Eat Smart" principle: make heart-healthy choices at home, work, restaurants; use small, sustainable steps

Stress Management

Effects of Chronic Stress

• Long-term stress damages emotional balance, immune & cardiovascular health; narrows clear thinking & productivity

Common Sources

• Academic pressure, negative self-talk, body changes, family issues, unsafe environment, high expectations, overload of activities

Stress-Reduction Techniques

• Regular exercise & balanced meals; avoid caffeine excess, drugs, alcohol, smoking

• Relaxation: deep breathing, meditation, mindfulness, yoga, adequate sleep

• Positive mindset: view stress as a challenge & motivator; focus on possibilities

Emergency Stress Stoppers (Top $10$)

1. Count to $10$ before reacting

2. Take slow deep breaths

3. Brief walk

4. Quick meditation/prayer

5. "Sleep on it" if not urgent

6. Walk away & return later

7. Break big tasks into steps

8. Play calming music/podcast

9. Hug/pet/help someone

10. Do physical activity

Stress-Busting Activities

• Make art, scrapbook, read, meet a friend, play sports, pursue relaxing hobbies

• Other options: listen to music, nature walk, warm bath, garden/DIY project, run or bike ride

Three Pillars of a Healthy Lifestyle

• $1.$ Eat Smart

• $2.$ Move More (≥ $150$ min moderate activity / week)

• $3.$ Be Well (sleep, mindfulness, social connection, stress management)