HEALTHY EATING, HYDRATION

SMOKING, ALCOHOL,
SUBSTANCE ABUSE AND SLEEP
Mr.. Wasim Khan
Sports Officer
Department Of Sports Recreation And Wellness (DSRW)
 HEALTHY EATING
 Food have huge effect on the body and a
balanced diet is a diet that contains an
adequate quantity of the nutrients that we
require in a day. 
 Eating is very simple but have been made
complex due to the dieting trends, these
trends often distract from the basic
nutritional principals
WHY SHOULD YOU EAT HEALTHY

 Research continues to link serious diseases to a poor diet.

 For example, eating healthy can drastically reduce your chances of developing
heart disease and cancer, the world’s leading killers.
 A good diet can improve all aspects of life, from brain function to physical
performance. In fact, food affects all your cells and organs.
 If you participate in exercise or sports, there is no doubt that a healthy diet will
help you perform better.
 Balanced diet increases the ability to fight or resist diseases
 Answer: “From disease risk to brain function and physical performance, a healthy
diet is vital for every aspect of life.”
 CALORIE AND ENERGY BALANCE
 While calorie counting isn’t always necessary, total
calorie intake is important in weight control and
health.
 If you put in more calories than you burn, you will store
them as new muscle or body fat. If you consume fewer
calories than you burn every day, you will lose weight.
 Calorie deficit = Weight loss
 Eat more = weight gain
 Answer: Calories and energy balance are important,
regardless of the composition of your diet.
MACRO NUTRIENTS?

 The three macronutrients are carbohydrates carbs, fats and protein.

 These nutrients are needed in relatively large amounts. They provide calories and have
various functions in your body.
 Eg: Carbs: 4 calories per gram. All starchy foods like bread, pasta and potatoes. Also
includes fruit, legumes, juice, sugar and some dairy products.
 Protein: 4 calories per gram. Main sources include meat and fish, dairy, eggs and
vegetarian alternatives(broccoli, spinach, asparagus, potatoes, sweet potatoes).
 Fats: 9 calories per gram. Main sources include nuts, seeds, oils, butter, cheese, oily
fish and fatty meat.
 How much of each macronutrient you should consume depends on your lifestyle and
goals, as well as your personal preferences.
 Answer: “Macronutrients are the three main nutrients needed in large amounts: carbs,
fats and protein.”
 MICRO NUTRIENTS?
 Micronutrients are important vitamins and minerals that you require in smaller doses
 Some of the most common micronutrients you should know include
 Magnesium: Plays a role in over 600 cellular processes, including energy production, nervous system
function and muscle contraction
 Potassium: important for blood pressure control, fluid balance and the function of your muscles and nerves
 Iron: carrying oxygen in the blood, iron also has many other benefits, including improved immune and brain
function
 Calcium: An important structural component of bones and teeth, and also a key mineral for your heart,
muscles and nervous system
 All vitamins: The vitamins, from vitamin A to K, play important roles in every organ and cell in your body.
 All of the vitamins and minerals are “essential” nutrients, meaning that you must get them from the diet in
order to survive.
 The daily requirement of each micronutrient varies between individuals. If you eat a real food-based diet
that includes plants and animals, then you should get all the micronutrients your body needs without taking
WHICH FOOD TO EAT?
 Vegetables: These should play a fundamental role at most meals. They are low in calories yet full of important
micronutrients and fiber.
 Fruits: A natural sweet treat, fruit provides micronutrients and antioxidants that can help improve health
 Meat and fish: Meat and fish have been the major sources of protein throughout evolution. They are a staple in
the human diet, although vegetarian and vegan diets have become popular as well.
 Nuts and seeds: These are one of the best fat sources available and also contain important micronutrients.
 Eggs: Considered one of the healthiest foods on the planet, whole eggs pack a powerful combination of protein,
beneficial fats and micronutrients
 Dairy: Dairy products such as natural yogurt and milk are convenient, low-cost sources of protein and calcium.
 Healthy starches: For those who aren’t on a low-carb diet, whole food starchy foods like potatoes, quinoa and
Ezekiel bread are healthy and nutritious.
 Beans and legumes: These are fantastic sources of fiber, protein and micronutrients.
 Beverages: Water should make up the majority of your fluid intake, along with drinks like coffee and tea.
 Herbs and spices: These are often very high in nutrients and beneficial plant compounds.
 Answer: “Base your diet on these healthy whole foods and ingredients. They will provide all the nutrients your body
needs.”
FOOD NOT TO EAT?
 No food needs to be eliminated forever, but some foods should be limited or saved for
special occasions.
 Sugar-based products: Foods high in sugar, especially sugary drinks, are linked to
obesity and type 2 diabetes
 Trans fats: Also known as partially hydrogenated fats, trans fats have been linked to
serious diseases, such as heart disease
 Refined carbs: Foods that are high in refined carbs, such as white bread, are linked to
overeating, obesity and metabolic disease
 Vegetable oils: While many people believe these are healthy, vegetable oils can disrupt
your body’s omega 6-to-3 balance, which may cause problems.
 Processed low-fat products: Often disguised as healthy alternatives, low-fat products
usually contain a lot of sugar to make them taste better.
 Answer: “While no food is strictly off limits, overeating certain foods can increase disease
risk and lead to weight gain.”
 CALORIES AND LIFESTYLE
 The average number of calories you
need each day can vary. It is
influenced by many factors including
sex, age, metabolism, physical
activity, growth and pregnancy.
 Body height, weight and size,
genetics, hormone levels and any
illness can affect how much energy
we need.
 Average daily guidelines recommend
around 2500 calories for men and
2000 calories for women.
DIET SHOULD HAVE

The right sports diet should have adequate provision for the following :
1. Quantity : Calories according to work one does.
2. Quality : Carbohydrates, proteins, fats, vitamins, minerals and fluids.
3. Variety : Different types of food
4. Palatability : Proper cooking
5. Acceptability : To suit different customs, habits and tastes.
THE ENERGY REQUIREMENTS DEPENDS ON
VARIOUS FACTORS
1. Age : The energy requirement of adolescent and adults are greater than that of
children and old people.
2. Sex : The energy requirement of women is relatively less than that of men.
3. Physical activities : The energy requirement of an athlete depends upon nature
of physical activity.
4. Body weight : Energy requirement is directly proportional to the body weight.
5. Climate and Environment : In hot and humid environment, energy
requirement is less. Higher the altitude, colder the climate and greater will be
the energy requirement.
 HYDRATION
 The human body comprises around 60% water.
 The body requires water to survive and function
properly.
 Humans cannot live without drinking for more than a
few days – depending on weather, activity levels and
other factors – whereas other nutrients may be
neglected for weeks or months. Although commonly it
is treated rather trivially, no other nutrient is more
essential or is needed in such large amounts.
 Hydration is the process of replacing water in the
body. This can be done through drinking water, eating
ice, juices etc.
IMPORTANCE OF STAYING HYDRATED

 Helps maximize physical performance

 Significantly affects energy levels and brain function
 May help prevent and treat headaches
 May help relieve constipation
 May help treat kidney stones
 Can aid weight loss
 Even mild dehydration can affect you mentally and physically.
 Make sure that you get enough water each day, whether your personal goal is 64 ounces
(1.9 liters) or a different amount. It’s one of the best things you can do for your overall
health.
 HOW MUCH WATER?
 It’s commonly recommended that you
drink eight 8-ounce (237-mL) glasses of
water per day (the 8×8 rule). “No
scientific evidence”
 Drink enough so you go to the
bathroom every two to four hours.
 Track the urine color
 SMOKING
Inhale and exhale of burning fumes of tobacco in form of
cigar, cigarette, Hukka is known as smoking.
TYPES OF SMOKING
1) ACTIVE SMKOING: It is a type of smoking in which a
individual directly inhale the burning fumes of burning
cigarette.
2) PASSIVE SMOKING: Passive smoking is the involuntary
inhalation of smoke from tobacco products.
 passive smoking have been cited as reasons to seek a
complete ban on smoking in public places.
 Such smoke is called secondhand smoke (SHS)
 EFFECTS OF SMOKING
HARM FULL EFFECTS OF SMOKING
DISEASES CAUSED BY SMOKING
Bad Skin  Lung Cancer
 COPD (chronic obstructive pulmonary disease)
Bad Breath
 Heart Disease
Bad Smelling Clothes And Hair  Stroke
Reduced Athletic Performance  Asthma

Greater Risk Of Injury And Slow Healing  Reproductive Effects in Women

Process  Premature, Low Birth-Weight Babies
 Diabetes
Increases Production Of Collagen
 Blindness,
 Cataracts
 Other Types of Cancer, Including Colon, Cervix, Liver,
Stomach and Pancreatic Cancer
 ALCOHOL
 Alcohol is a liquid produced by fermentation. Further
processing produces alcoholic drinks such as beer, wine,
cider and spirits.
 Alcohol (ethanol or ethyl alcohol) is the ingredient found
in beer, wine and spirits that causes drunkenness.
 When alcohol is first consumed, it may give the drinker a
certain energy or “buzz”
 However alcohol is actually a depressant that causes the
CNS to slow down.
 It’s only a matter of time until the person becomes drunk
 Intoxication : It is a limitation of the body’s physical and
mental status, ranging from feeling energized to being
unconscious.
 EFFECTS OF ALCOHOL
 Alcohol can affect a persons judgment and may interfere with a persons ability to control
decisions, behavior and emotions. The chances of contracting sexually transmitted
diseases, unplanned pregnancies, and violence is greatly increased when a person is under
the influence of alcohol.

BRAIN Alcohol can reach the brain in a short amount of time and the brain’s ability to
control the body is greatly affected. Fine motor skills, speech, and vision may be affected.

HEART Alcohol causes the heart rate to increase and the blood vessels to expand. Due to
the expanded blood vessels, blood is circulated closer to the outer most layer of skin,
allowing the body’s heat to escape easier.

LIVER The liver is the organ that processes the alcohol in the body and turns it back into
water and carbon di oxide. When more alcohol is consumed faster than the liver can handle,
the alcohol continues to circulate the blood stream causing intoxication
 SUBSTANCE ABUSE

 Substance abuse refers to the harmful or hazardous use of psychoactive substances,

including alcohol and illicit drugs.
 Illicit drugs are those that are illegal to make, sell, or use. These psychoactive drugs
affects the brain.
 These can be taken – orally, smoked, vaporized, insufflated, sublingually, intravenous,
intramuscular, etc.
 SLEEP

 Sleep is a physiological behavior that is common in all animal species. It forms around
one third of a human life. It is not known clearly the exact functions of sleep but it seems
to be essential for survival as prolonged sleep deprivation leads to severe physical
impairment followed by cognitive loss and eventually death
HOW MUCH SLEEP DO WE REALLY NEED?

 Healthy sleep is critical for everyone, since we all need to retain information and
learn skills to thrive in life. But this is likely part of the reason children—who
acquire language, social, and motor skills at a breathtaking pace throughout their
development—need more sleep than adults.
 While adults need 7-9 hours of sleep per night,
 one-year-olds need roughly 11 to 14 hours, school age children between 9 and 11,
 and teenagers between 8 and 10.
 During these critical periods of growth and learning, younger people need a heavy
dose of slumber for optimal development and alertness.
 SLEEP CHART
Sleep Chart How these guidelines were created

 To create these recommended sleep times, an expert

panel of 18 people was convened from different fields
of science and medicine. The members of the panel
reviewed hundreds of validated research studies
about sleep duration and key health outcomes like
cardiovascular disease, depression, pain, and
diabetes.
 After studying the evidence, the panel used several
rounds of voting and discussion to narrow down the
ranges for the amount of sleep needed at different
ages. In total, this process took over nine months to
complete.
 Other organizations, such as the American Academy
of Sleep Medicine (AASM) and Sleep Research Society
(SRS) have also published recommendations for the
amount of sleep needed for adults2 and children3. In
general, these organizations closely coincide in their
findings as do similar organizations in Canada.4
 HOW TO IMPROVE SLEEP

 Sticking to the same sleep schedule every day, even on weekends.

 Practicing a relaxing pre-bed routine to make it easier to fall asleep quickly.
 Choosing a mattress that is supportive and comfortable and outfitting it with quality
pillows and bedding.
 Minimizing potential disruptions from light and sound while optimizing your bedroom
temperature and aroma.
 Disconnecting from electronic devices like mobile phones and laptops for a half-hour or
more before bed.
 Don’t exercise before going to bed
 Don’t eat or drink any liquids just before bed
 Carefully monitoring your intake of caffeine and alcohol and trying to avoid consuming
them.
 BOTTOM LINE

 Sleep plays a key role in your health.

 One large review linked insufficient sleep to an increased risk of obesity by 89% in
children and 55% in adults
 Other studies conclude that getting less than 7–8 hours per night increases your
risk of developing heart disease and type 2 diabetes
 If you’re interested in optimal health and well-being, it’s recommended that you
make sleep a top priority and incorporate some of the tips above.
REFERENCES

 https://www.healthline.com/nutrition/healthy-eating-for-beginners#TOC_TITLE_HDR_
11

 https://www.healthline.com/nutrition/7-health-benefits-of-water#The-bottom-line
 https://www.hsph.harvard.edu/news/hsph-in-the-news/the-importance-of-hydration/
 https://www.webmd.com/food-recipes/features/quest-for-hydration
 https://www.merriam-webster.com/dictionary/sleep
 https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need
 https://www.healthline.com/nutrition/17-tips-to-sleep-better#_noHeaderPrefixedConte
nt
THANK YOU