TUGAS BAHASA INGGRIS

(WHAT SHOULD WE DO TO ENJOY HEALTHY LIFE)

DISUSUN OLEH :

NAMA : RATIKA WULANDARI ZUHRI

NIM : 1710142010031

SEKOLAH TINGGI ILMU KESEHATAN (STIKes)

YARSI SUMATERA BARAT
TP : 2018/2019
 1. BALANCED NUTRITION

Good nutrition is one of the keys to a healthy life. You can improve your health by
keeping a balanced diet. You should eat foods that contain vitamins and minerals. This
includes fruits, vegetables, whole grains, dairy, and a source of protein.

Ask yourself the following questions. If you answer yes to any of them, talk to your doctor
about your health. You may need to improve your eating habits for better nutrition.

 Do you have a health problem or risk factor, such as high blood pressure or high
cholesterol?
 Did your doctor tell you that you can improve your condition with better nutrition?
 Do diabetes, cancer, heart disease, or osteoporosis run in your family?
 Are you overweight?
 Do you have questions about what foods you should eat or whether you should take
vitamins?
 Do you think that you would benefit from seeing a registered dietitian or someone
who specializes in nutrition counseling?

Path to improved health

It can be hard to change your eating habits. It helps if you focus on small changes.
Making changes to your diet may also be beneficial if you have diseases that can be made
worse by things you are eating or drinking. Symptoms from conditions such as kidney
disease, lactose intolerance, and celiac disease can all benefit from changes in diet. Below are
suggestions to improve your health. Be sure to stay in touch with your doctor so they know
how you are doing.

 Find the strong and weak points in your current diet. Do you eat 4-5 cups of fruits and
vegetables every day? Do you get enough calcium? Do you eat whole grain, high-
fiber foods? If so, you’re on the right track! Keep it up. If not, add more of these
foods to your daily diet.
 Keep track of your food intake by writing down what you eat and drink every day.
This record will help you assess your diet. You’ll see if you need to eat more or less
from certain food groups.
 Think about asking for help from a dietitian. They can help you follow a special diet,
especially if you have a health issue.

Almost everyone can benefit from cutting back on unhealthy fat. If you currently eat a lot
of fat, commit to cutting back and changing your habits. Unhealthy fats include things such
as: dark chicken meat; poultry skin; fatty cuts of pork, beef, and lamb; and high-fat dairy
foods (whole milk, butter, cheeses). Ways to cut back on unhealthy fats include:

 Rather than frying meat, bake, grill, or broil it. Take off the skin before cooking
chicken or turkey. Try eating fish at least once a week.
 Reduce any extra fat. This includes butter on bread, sour cream on baked potatoes,
and salad dressings. Use low-fat or nonfat versions of these foods.
 Eat plenty of fruits and vegetables with your meals and as snacks.
  Read the nutrition labels on foods before you buy them. If you need help with the
labels, ask your doctor or dietitian.
 When you eat out, be aware of hidden fats and larger portion sizes.
 Staying hydrated is important for good health. Drink zero- or low-calorie beverages,
such as water or tea. Sweetened drinks add lots of sugar and calories to your diet. This
includes fruit juice, soda, sports and energy drinks, sweetened or flavored milk, and
sweetened iced tea.

Things to consider

Balanced nutrition and regular exercise are good for your health. These habits can
help you lose or maintain weight. Try to set realistic goals. They could be making some of
the small diet changes listed above or walking daily.

Doctors and dietitians suggest making healthy eating habits a part of daily life rather than
following fad diets. Nutrition tips and diets from different sources can be misleading. Keep in
mind the advice below, and always check with your doctor first.

 Secret diets aren’t the answer. Fad or short-term diets may promise to help you lose
weight fast. However, they are hard to keep up with and could be unhealthy.
 Good nutrition doesn’t come in a pill. Try eating a variety of foods instead.Your body
benefits most from healthy whole foods. Only take vitamins that your doctor
prescribes.
 Diet programs or products can confuse you with their claims. Most people in these
ads get paid for their endorsements. They don’t talk about side effects, problems, or
regained weight.

2. REST
It is important to take a break to rest and relax, not just regularly, but also after intense
periods of high-keyed activity. 

At the most basic level, rest is a fundamental component of a health lifestyle. It

rejuvenates you in both body and mind, and regular rest also helps you regulate many other
things, such as mood and body rhythm. If rest is irregular or insufficient, you can be
negatively affected not only psychologically, but also physiologically. 

Routine rest is an important regulator. Daily sleep. Week-end breaks. Annual holidays.
And a once-in-several-years' sabbatical. Let's take a look at the real reasons why rest is
important for your health.
 Every Day

The most important one is the daily (or nightly one). Regular sleep has been suggested to
improve attention and learning. It promotes memorisation of things you have learned, through
a process called "consolidation" that happens during sleep. Not only is new information
consolidated, they are also reorganised and restructured with a higher emotional
reinforcement that increases creativity.

It has also been suggested that getting just enough sleep – not too much and not too little –
prolongs your life, decreases fatigue and increases athletic stamina.

Conversely, insufficient sleep could be dangerous. Research suggests this can lead to
increase in inflammatory proteins such as C-reactive protein, which in turn can lead to a host
of other complications and disorders. Pediatric studies also suggest lack of sleep in children is
what causes hyperactivity, inattentiveness and impulsive behaviour.

A UCSF study cited by the New York Times shows that rats exploring new areas needed
downtime to consolidate their new experiences in order to learn and map out the new area.
This is the extension of the nightly consolidation we need from sleep. 

Even a short walk – for 20-30 minutes, can help you clear your mind. There are other
physiological forces at work, involving sleep, memory and new brain cells, that help you
rebuild during a short walk.

There are more cited health benefits of regular and sufficient sleep, e.g., it helps you
maintain a healthy weight, but surely what was mentioned above is more than enough.
Moreover, a couple of years ago, scientists discovered one new reason for sleep – our body
uses sleep time to flush out waste products from the brain. Little wonder that sleep is crucial
for all living organisms – at least those that aren't dysfunctional!

Every Week 

What about weekly breaks? Most places have a weekend culture, and this is linked to
religious cycles. There is the Jewish Sabbath and the Christian day of rest, and many other
civilisations had their time cycles that roughly corresponded with one week, and includes a
special day set aside for rest, and other non-work activities.

However, the weekend has probably become more important now than before, due to the
advances of technology – the internet and mobile communications do not rest. They keep us
plugged in twenty four hours a day, seven days a week. This is where downtime is needed. A
2010 study published in the Journal of Organizational Behaviour shows that weekend breaks
are necessary to replenish resources, in addition to nightly sleep.
 Every Year

What about the health effects of annual vacations, then? Or taking a year-long sabbatical
from work?

There is some controversy over this one. Some argue that the health benefits are real.
Others argue the benefits disappear within a short time. You may come across some Internet
articles touting benefits that are quite dubious. For example, this one article in the Daily Mail
lists food variety and getting enough sunlight as a benefit of going on a holiday. The problem
is, these are things you need on a daily basis, and not for two weeks a year. A recent article
by the Daily Mail claimsthat holidaying health benefits last for several months. The UK's
National Health Services however claims this is exaggerated. The NHS article doesn’t really
say there are no health benefits, but it is a VERY USEFUL article to read for a different
reasons – it educates people on how to read and analyse online claims.

What's going on?

Well, take a closer look and you see that these articles mostly do not deal with the more
subtle, and probably the more important, benefits of annual vacations. They build unique
positive experiences that last a lifetime. They give you breathing space to think about
priorities and directions in life, the sort of higher-order thinking that tends to get shelved
aside as low-priority stuff amid the hustle and bustle of the daily grind.

And that is where life-changing decisions are seeded, and later bear fruit. How can that be
bad?

So get as much REM sleep as you can to stave off heart disease, stroke, depression and
infections. Meanwhile, I’m going to plan my next holiday.

3. ENTERTAINMENT

Entertainment is important as it brings people together and is a good way for the entire
family to bond. It diverts people’s attention from their demanding lives and amuses them in
their leisure time. Usually, entertainment is fun, enjoyable and pleasurable. Entertainment can
take various forms including music, drama, storytelling, movie, sports, dance and traditional
performances.

As life gets increasingly busy, it becomes more difficult for people to spend time with
their loved ones. Thus, it is necessary to keep everyone entertained to ensure a relaxing time
when a family break does become feasible. Entertainment provides a way to break away from
everyday humdrum activity and enjoy a refreshing moment together.

Entertainment brings happiness, which is a fundamental and powerful medicine that aids
health and wellbeing. It is said “when you are happy, you have everything.” Happiness can
even reduce stress and tension. Movies, music and TV series can all create joy in people’s
lives. When watching or listening, members of the audience tend to forget the snags,
miseries, worries and difficulties of their own lives.
 With so many sources of entertainment now available, people have many options to
choose from in their precious leisure time. Perhaps the best option is to focus on those forms
of entertainment that are educational or inspiring, and which encourage people to achieve
success amid their existing or perceived difficulties.

But one should never forget that anything in excess is always poison. So try to have
balance in everything, even it is just for entertainment.

4. SPIRITUALITY

Wellness is defined today in the dimensions of mind, body, and spirit. Included in these
dimensions are physical, mental, emotional, sexual, social, and spiritual health. We cannot
have total wellness if we ignore any one of these dimensions.

What is spiritual health? The word "spiritual" refers to that core dimension of you - your
innermost self - that provides you with a profound sense of who you are, where you came
from, where you're going and how you might reach your goal.

You may not think much about spiritual health or well-being and what role it plays in your
life, but its significance is stronger than you may believe. Spiritual wellness may mean
different things to different people. For some, spirituality may be synonymous with
traditional religion, while for others it relates primarily to the quality of personal relationships
or love for nature. A basic foundation for spiritual wellness may be the sense that life is
meaningful and you have found your place in it. The search for meaning and purpose in
human existence leads one to strive for a state of harmony with him/herself and with others
while working to balance inner needs with the rest of the world.

Many of the behaviors associated with wellness are key components of a healthy spiritual
life. Examples include volunteerism, social responsibility, optimism, contributing to society,
connectedness with others, feeling of belonging/being part of a group, and love of self/reason
to care for self.

Signs of Spiritual Health

- Insightful and nurturing relationship with self and others

- Strong personal value system
- Cultivation and fulfillment of purpose in life

Assessing your spiritual health

Take a moment to assess your own spiritual health by selecting the words in each column
that best describe your current spiritual condition. You decide which column more accurately
describes where you are in your spiritual health.
 So how can you improve your spiritual health? An article in the October 1992 Balance magazine
lists five strategies to grow spiritually.

1) Be quiet. Spiritual truths often come in the form of a still small voice that is difficult to hear above
the chaos and confusion of a frantic lifestyle. Set aside time for solitude and meditation.

2) Be open to the spiritual. Spiritual experiences often come in unexpected forms and packages. They
surprise us. Foster a nonjudgmental attitude so you're open to the spiritual dimension in any life event
- from hoeing the garden, to witnessing an accident, from watching a swim meet to reading the
morning paper.

3) Be inquisitive and curious. An attitude of active searching increases your options and your
potential for spiritual centering. Don't shut doors before you check out what is behind them. For
example, the laying on of hands may be a powerful centering experience. A silent retreat might renew
your enthusiasm. Meditation or yoga may very well allow you to experience tranquility and peace.

4) Be receptive to pain and grief. Pain helps us focus on the widest questions of our being. It's a
deepener. A life without pain leads to a sparse, shallow existence. Allow yourself to feel your pain
fully, then ask, "What is it trying to teach me?"

5) Be playful. Play is a pleasurable, freeing experience. It breeds spontaneous enthusiasm and

celebration. When you make music, dance, laugh, sing - however you play - listen for sounds of the
spirit.