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					            Health & Safety
To keep a diary of a subject’s lifestyle over a one-week period
                  and analyse the findings.

                                               By: Renata Paliokiene

        A lifestyle – what is it? This is a way of living of individuals, families and
societies, which day manifest in coping with their physical, psychological, social, and
economic environments on a day – to – day basis. Lifestyle is expressed in both work and
leisure behaviour patterns and in activities, attitudes, interests opinions, values and
allocation of income. It also reflect people’s self image of self concept, the way they see
themselves and believe they are seen by the others.
        I will keep a diary of a subject’s lifestyle over a one-week period and analyse the
findings. A subject is a 26 years old woman. She is part time worker and full time
studying student. She has a child and live active life. To the subject’s diary will include
diet, exercise, regime, sleep patterns, work/college hours, alcohol consummation,
smoking habits, hobbies and assessment of energy levels. The subject’s lifestyle
implication will be made. Recommendations how to improve the quality of subjects life
and how to live a healthier life as well. Finally I will describe conclusion of subject’s
over one-week period lifestyle.
       Analysis of lifestyle

        A subject’s diary at first glance it seems perfectly, but when to look more you can
see a number of shortcomings. Firstly, as you can see the hours of her sleep. The longest
duration of sleep is six hours. Four nights she slept only five hours a night. When you
missing a sleep it can cause many diseases, decrease energy level, change your mood in a
bad way, change the side effect such as skin and eyes. Can cause a nervous system
diseases as well. But who knows how much sleep do we really need? The first thing
experts will tell you about sleep is that there is no “magic number”. Sleep needs are also
individual, not only do different age groups need different amounts of sleep. While you
may be at your absolute best sleeping six hours a night, someone else may clearly need
nine hours to have a happy productive life.
        Living healthy life should include a balanced diet. The subject’s diet is not
balanced. Daily food intake of cereals bread and potatoes should be six and more
servings as you can look at attached Food Pyramid. The woman’s first line of food
pyramid is only two or three servings a day. A second line of food pyramid is fruits and
vegetables. The subject eat only three servings in total when should eat five and more
servings per day. Milk, cheese and yogurt in subject’s diary could be one serving more a
day. She eat meat and fish enough to keep balanced diet. Eating fish is very important for
everyone. First of all is good for your heart and brain. Like all shellfish, only fish have a
lot of special kind omega-3, fatty acids, which have a number of miracles. To increase
“Good” the heart keeps blood cholesterol, and lowers the “Bad” content. The subject
during the one-week period eat fish two times, chicken and beef three times, and some
sea food eat once. Fats and oils was used not so much, but sugars biscuits she eat almost
every day. She had coffee with sugar, biscuit or chocolate for a snack. Alcohol was used
about seven units of wine over one-week period. Low risk weekly guidelines for adults
are up to 14 standard drinks in a week for woman, and up to 21 standard drinks in a week
for man. These weekly limits do not apply to teenagers or to people who are pregnant, ill,
run-down or on medication. So, as we can see at the diary the alcohol limit was use not
too much or too often.
         Lack of water for subject is not good. Water makes up more than two third of
human body weight and without water we would die in few days. In addition to the daily
maintenance of our bodies, water also plays a key role in the prevention of disease.
Drinking eight glasses of water daily can decrease the risk of colon cancer by 45%
bladder cancer by 50% and it can potentially even reduce the risk of breast cancer.
However, water can aid in the prevention and cure of many type of diseases, ailments and
disorders that affect the many systems of our bodies. The subject is live active life,
working part time, studying full time and doing exercises at least one hour a day. Because
she is active in sport she need more water than any adult. Athletes for example, need to
drink more water to balance their bodily fluids. A hobbies for subject are watching TV,
internet, to spent time with her family, reading a book and chat with friends. The subject
doesn’t smoke. Smoking causes a range of diseases, most circulatory, chest and cancers,
but others diseases are also caused by smoking.
        After all day the subject’s energy level still in high level. Just a few days over
one-week period the energy level was 5 of the 10. The balanced diet can increase your
energy level.

       Sleep – how much do we really need? Short sleep duration is linked with:

■ Increase risk of motor vehicle accidents
■ Increase in body mass index
■ Increased risk of diabetes and heart problems
■ Increased risk for psychiatric conditions including depression and substance abuse
■ Decrease ability to pay attention, react to signals or remember new information

        As you can, sleep needs vary across ages and are especially impacted by lifestyle
and health.
        Nevertheless, it’s important to pay attention to your own individual needs by
assessing how you feel on different amounts of sleep. Are you productive, healthy and
happy on seven hours of sleep, or does it take you nine hours of quality sleep to get you
into high gear. To begin a new path towards healthier sleep and a healthier lifestyle begin
by assessing your own individual needs and habits.

                   AGE                                      SLEEP NEEDS
Newborn (0-2 month)                           12-18 hours
Infant (3 to 11 month)                        14-15 hours
Toddlers (1-3 years)                          12-14 hours
Preschoolers (3-5 years)                      11-13 hours
School-age children (5-10 years)              10-11 hours
Teens (10-17 years)                           8.5-9.25 hours
Adults                                        7-9 hours
        Food Pyramid and a balanced diet. A balanced diet must contain carbohydrate,
protein, fat, vitamins, mineral salts and fibre. It must contain these things in the correct

       Diseases which we become susceptible to due to a poor diet include:

■ Atherosclerosis
■ Heart disease
■ Stroke
■ Obesity
■ Type 2 diabetes
■ Diseases associated with shoking and alcohol and drug abuse

       A healthy balanced diet can:

■ Help control weight
■ Give you more energy
■ Reduce high blood pressure
■ Reduce joint problems

        I gave you only a few examples. It is more when you can to turn your health to
positive way.
       The subject doing regular physical activity, it’s mean she can:

■ Improve mental health
■ Increase well being
■ Increase life expectancy
■ Reduce heart attacks by 50%

         Much more if she will keep doing a regular physical activity. Exercises can
improve your mood and control weight as well. However, without the exercises the
lifestyle wouldn’t be a full-fledged life.
         To maintain a healthy weight and, therefore, a healthy lifestyle adults should do at
least 30 minutes of moderate exercise a day. However, for weight loss, adult will need to
be active for longer than 30 minutes. To maintain a healthy weight, children should do at
least 1 hour of moderate intensity, host days of the week.


        The subject does not smoke and it’s very good for her, because smoking can
affect different groups of people in different ways. People smoke for different reasons
and also have different reasons for wanting to give up smoking.
        Smoking causes a range of diseases, most circulatory, chest and cancers, but
others diseases are also caused by smoking:

■ Heart attacks
■ Strokes
■ Aortic aneurysms
■ Asthma
■ Pneumonia
■ Influenza
■ Cancer of lungs

        The subject doesn’t drink ether. She has 7 units of wine over one-week period.
Too much alcohol and healthy lifestyle is not incompatible. Alcohol is a depressant. The
more you drink the clearer this becomes you might become sleepy or drowsy or more
emotional, for example. Alcohol poisoning occurs when you drink too much alcohol too
fast, which can lead to coma or even death.

        Firs of all a subject should look more after her sleep. She is not got enough sleep.
Sleep affects how we look, feel and perform on a daily basis, and can have a major
impact on our overall quality of life.
        Next recommendation by relevance would be the water, to drink more water. The
water in your body helps transport oxygen, nutrients, carbon dioxide and waste products.
Your urine, which is largely composed of water, helps remove waste products from your
body. Water is necessary for the hydration of the body.
        For ideally diet for subject should be made up of:

■ 55 – 70%- carbohydrate
■ 10 – 15% - protein
■ 25 – 30% - fat (unsaturated)

        Recommendation how many calories for women is about 2,000 calories a day.
The subject should decrease a little saturated fat on her daily food intake. For woman
recommended about 75 grams of fat each day, but unsaturated fats, such as nuts, olive oil,
and fish. These soluble vitamin ( A. D. E. K. ).
        The general recommendation is to keep regular physical activity and balanced
diet, because they are essential element of a healthy lifestyle.
        Healthy living is a combination of many things, including good nutrition, regular
exercise and a positive attitude. Taking care of your body and feeling pride in your
accomplishments can improve both your physical and mental health.
        There are many things you can do to improve your quality of life – improving
your diet and sleep longer are two of the easiest steps. No matter how small you start,
adding an apple a day to your diet or walking five more minutes a day, you can make a
change and improvement in your life.
        There are people who have healthy eating, sports and still have one or another
addiction which is quite difficult to get rid of.
        The subject live nearly healthy life, she needs to make an attempt that a life would
be more happier and healthier.
College notes


Copy of Food Pyramid
Diary of one-week period

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