Scrapbook HEALTHY LIFESTYLE

HEALTHY

LIFESTYLE

GROUP MEMBERS :

1.Muhammad Azim Bin Mohd Noor ( PBA22101 )
2.Muhamad Hazwan Bin Muhamadzin ( PBA22100 )
3.Muhammad Haziq Izzuddin Bin Mohamad Rasid ( PBA22116 )
4.Amierul Syahin Addin Bin Amalluddin ( PBA22128 )
5.Siti Hajar Binti Zulkifli ( PBA22114 )
6.Nur Hidayah Balqis Binti Dzakaria ( PBA22117 )
7.Nurin Diyanah Binti Mohd Farizan ( PBA22085 )
8.Nur Ain Zulaikha Binti Ahmad Hamida ( PBA22127 )

WHAT IS HEALTHY

LIFESTYLE?

-Healthy lifestyle is not about physical
lifestyle only but mental lifestyle is
also important.

-Avoid harmful habits like smoking,
drinking, drugs and gambling.

-Healthy lifestyle can helps you to live
longer.

-Healthy living can avoid you to have a
threating diseases like cancer,
diabetes and others



1. FRUIT AND VEGETABLES

We need to take a lot of fruit and vegetables
everyday. Don’t just stick at one type of fruit or
vegetables only but we need to take all types
of fruit and vegetables. It is because all types
of fruit and vegetables have a different
combination of vitamin and mineral. For
example, orange fruits contain vitamin C that
good for growth, development and repair of all
body tissues.

2. FOOD PYRAMID

We need to follow the balanced diet based
on the food pyramid. It helps you to take all
food in a correct potion for each food.
Grains should be taken as a major dietary
sources. Eat more fruit and vegetables. Have
a moderate amount of meat, fish, eggs, milk
and other. Reduce salt, fat or oil and sugar.
Besides that, you need to choose a low fat
cooking methods such as steaming, stewing,
simmering, boiling, scalding or cooking with
non sticks frying pan.

3. EXERCISE

We need to have a simple exercise everyday to maintains
our physical fitness and overall health and wellness. There is
a lot of simple exercise that can we do at home such as
pushups, squats, burpees and planks. Don’t have an enough
equipment for exercise is not an excuse to not exercise at
home because we can do many other exercise that not using
any equipment. The time to exercise that recommended by
government is to exercise at least twice a week.

SIMPLE EXERCISE

4. BREAKFAST

Never skip breakfast! Breakfast is
really important to start your day
with a possitive vibes. We need to
take a breakfast before go to work
or school to make sure our mind is
fresh in the morning. For
breakfast, we need to choose
something like wholegrain cereals,
porridge or wholemeal oats with
fruits to have a healthy breakfast
start to the day.

5. WATER

Water is really important to make sure we’re
always hydrated. Enough of water can make our
body feel more healthier because we’ll feel really
fresh and helps the body function. We need to
aim to drink 8-10 glasses of water a day or 3 liters
a day. Water is the best choice because it
hydrates you without adding any extra calories to
your daily intake.

6. MEDICAL CHECK UP

Going for a Medical Checkup regularly can reduce your
risk of getting sick. Regular medical checkup include a
number of physical and mental checks, making sure
that your body and mind are fit and fine. Annual
screening can help identify blood test results. Most
people know the symptoms of a common illness such
as a cold or fever because these usually have physical
symptoms. It is for this reason that doctors usually ask
for a blood test, which is also an important part of any
annual health checkup package. This blood test further
helps to screen for various potential diseases

7. SLEEP

Sleep helps the brain store new
information as memory through a
process called consolidation. When you
are tired and sleepy, you will be more
irritable, impatient, lose focus and be
more emotional. This situation will
affect the quality of your day as a whole.
As a result, all work cannot be done
efficiently. In fact, depression is also
related to lack of sleep.



1. HELPS LOSE WEIGHT

Consuming more green vegetables, whole fruits, healthy fats
(olive oils, fish oil, nuts), lean protein (fish, eggs, mushrooms)
and whole grains helps lower calorie intake, increase satiety
and lower BMI.

2. HELPS MANAGE DIABETES

Unhealthy eating habits, obesity, insulin resistance and genetic
factors may lead to diabetes. Changing your eating habits and
lifestyle can certainly help reduce the risk of diabetes and
related complications.

3. IMPROVES HEART HEALTH

Eating healthily by including fresh green vegetables, fruits, fruit
juices, and plant sources of protein in your diet, limiting the
intake of meat, and avoiding junk food, animal fat, and sugary
foods helps reduce cholesterol and improve heart health.

4. SAVE MONEY

For many of us, health care costs seem to rise every year, and
saving money on health insurance feels increasingly out of
reach.
Not having the right health insurance for you and your family
is setting you up for financial disaster. And when you're faced
with a medical crisis, the last thing you want to worry about is
how you're going to pay for it.

5. INCREASES IMUNITY

Eating healthy foods like blueberries, strawberries, oranges,
grapefruit, leafy greens, carrot, tomato, cheese, milk, fatty
fish, herbs, and spices help improve your immunity

5. DECREASES CANCER RISK
Researchers have found that consuming organic and
unprocessed foods is the best way to keep cancer at
bay. There are certain foods that have nutrients that
may inhibit cancer progression. These include berries,
watermelon, broccoli, cabbage, tomato, garlic,
turmeric, ginger, and leafy greens

6. BOOSTS BRAIN HEALTH

Foods loaded with omega-3 fatty acids (olive oil, fatty fish,
fish oil, nuts, and seeds) help maintain the cell membrane
and normal brain function and facilitate synaptic plasticity

7. BOOST YOUR MOOD
Endorphins are hormones released in response to pain or
stress. It produces a sense of well-being and euphoria and
even helps reduce anxiety and promotes positive social
interactions. So when you feel stressed or sad, remember
that your body is capable of producing its own happiness-
promoting hormones. Hope that endorphin system is always
flowing

CONCLUSION OF HEALTHY
LIFESTYLE

You’ll always have goals to work towards
Achieving a healthy lifestyle involves many aspects of
your life–how you eat,how you move your body, and
how you engage in self care activities. Try to improve
one area at a time by setting goals. Reaching your
goals can help you feel accomplished and boost your
overall self confidence. Be sure to make your goals
SMART