Discussion report advanced english 1 1 topic how to stay healthy

Good health is not just the absence of disease or illness, it is a state of complete physical, mental and social well-being.. This includes a balanced diet, physical health, mental heal

MINISTRY OF EDUCATION AND TRAINING THUONGMAI UNIVERSITY

DISCUSSION REPORT ADVANCED ENGLISH 1.1

TOPIC : HOW TO STAY HEALTHY

Lecturers: Bui Viet Thu

Bui Thi Thu Trang Group: 2

Class: 241_ENTI3111_02

Hà Nội, 2024-2025

THUONGMAI UNIVERSITY FACULTY OF ENGLISH

GROUP DISCUSSION

ADVANCED ENGLISH 1.1 Topic: How to stay healthy

Group: 2

Class: 241 ENTI3111_02

Lecturers: Bui Viét Thu, Buu Thi Thu Trang

Group preparation asS€SSIN€T: L2 2111111122111 1115111211111 110111011 81160111811 ru Presentation assessment: List of students (in the order of presenting)

Comments (for teacher

Name (for students) Duties only) Mark

Nguyên Thu Huong

(Leader) Word

Powperpoint

Dinh Tien Huy _— >

Powperpomt

` Physical activities Phan Thi Thuy Hang ;

Powperpoint

- Mental health Nguyễn Thái Dương ;

Powperpoint

` Harmful habits

Vũ Thị Thu Hiên

PowperpoInt

L

H

1

5

III

TABLE OF CONTENTS

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I INTRODUCTION

A healthy lifestyle is a crucial aspect of our life We all want to live healthy, happy lives Some of us are fortunate to lead healthy lifestyles already, but others might be

unaware of their harmful habits or find healthier options difficult or impractical There is

more than one way to stay healthy, and if you asked people around you what a healthy lifestyle is, chances are you’d get a different answer every time A healthy lifestyle simply means doing things that make you happy and feel good

For one person, that may mean walking a mile five times a week, eating fast food once a week, and spending virtual or in-person time with loved ones every other day For someone else, a healthy lifestyle may be training and running two marathons a year,

following a keto diet

Neither of these is better than the other Both are perfect for that person You get to decide what your healthy lifestyle looks like

Good health is not just the absence of disease or illness, it is a state of complete

physical, mental and social well-being And making changes to improve your health can lead to benefits for your body, your mind, your wallet, and even the environment Scientists have long been conducting studies focused on the effects of lifestyle on health

A large meta-analysis that included the health outcome data of over 500,000 individuals concluded that adherence to a healthy lifestyle was linked to lower mortality risk (Loef and Walach, 2012)

Maintaining a healthy lifestyle 1s a crucial aspect of our well-being, yet many

individuals struggle to incorporate effective strategies into their daily routines This research paper aims to provide a comprehensive overview of the key elements necessary

for achieving and sustaining a healthy lifestyle, drawing insights from various academic sources This includes a balanced diet, physical health, mental health, regular check-ups

as well as some harmful habits that you need to avoid to take care of your health

Il HOW TOSTAY HEALTHY

1 Healthy diet

Obesity continues to be a significant health issue globally, with more than one billion people affected, mcluding approximately 650 million adults, 340 million

adolescents, and 39 million children In 2023, the prevalence of adult obesity was highest

in countries like the United States (42.7%) and rising in other regions like the Middle

East and Latin America, with countries such as Libya, Qatar, and Panama reporting adult obesity rates above 35% Alarmingly, no country has yet managed to reduce overall obesity rates, which continue to grow annually despite increased awareness and Initiatives

11 What is a balanced diet?

A balanced diet is a nutritional approach that provides your body with all the

essential nutrients required to function correctly It involves consuming various foods in the right proportions to maintain good health and prevent nutrient deficiencies A

balanced diet contains 50-60 percent carbohydrates, 12-20% of proteins, and 30% fats All the organs and tissues consume the right amount of nutrients and calories to maintain

an ideal weight

1.2 What does a balanced diet consist of?

A balanced diet encompasses foods that collectively provide the body with the essential nutrients for optimal health and well-being Here are the components of a balanced diet:

- Fruits and Vegetables: Fruits are the foundation of a balanced diet as they are

rich in vitamins, minerals, fiber, and antioxidants Aim to consume a variety of

fruits to get enough nutrients Examples include leafy greens, citrus fruits,

berries, carrots, and broccoli

- Proteins: Lean protein sources are crucial for muscle growth, repair, and overall body function Options include poultry, fish, lean cuts of beef or pork, tofu, beans, lentils, and legumes

- Whole Grains: It provides complex carbohydrates, fiber, and various nutrients It

includes whole wheat bread, brown rice, quinoa, oats, and barley

- Dairy products: Dairy products like milk, yogurt, and cheese offer calctum and protein If you're lactose intolerant or prefer non-dairy options, choose fortified alternatives like almond milk, soy yogurt, or oat milk

- Healthy Fats: Opt for sources of healthy fats such as avocados, nuts (e.g., almonds, walnuts), seeds (e.g., flaxseeds, chia seeds), and olive oil These fats support heart health and provide essential fatty acids

- Hydration: Staying hydrated is always important Drink enough water and add herbal teas; mfused water can add variety Try to limit sugary drinks and excessive tea or coffee

13 Benefits of a healthy diet

- Improved heart health: Reduces the risk of heart disease by lowering blood

pressure and cholesterol

- Better weight management: Supports healthy body weight and reduces obesity risk,

- Increased energy levels: Enhances stamina and mental clarity

- Reduced risk of chronic diseases: Lowers the risk of diabetes, certain cancers, and osteoporosis

A healthy diet is vital for overall well-being, as it provides essential nutrients that support bodily functions, energy levels, and mental clarity Proper nutrition helps maintain a healthy weight, which reduces the risk of obesity and associated complications like diabetes, heart disease, and high blood pressure Additionally, a balanced diet strengthens the immune system, enabling the body to resist infections and illnesses Nutrient-dense foods, like fruits, vegetables, and whole grains, offer antioxidants that protect cells from damage, reducing the nsk of chronic diseases Prioritizing a healthy diet also positively impacts mental health, helping to improve mood and cognitive function

2 Regular physical activities

“Did you know that just 30 minutes of exercise a day can have surprising health benefits?”

2.1 Types of exercise you should do

The types of exercise you should include in a balanced routine fall into four main categories, each with its unique benefits for your health and fitness:

- Cardiovascular (Aerobic) Exercise

+ Examples: Running, cycling, swimming, brisk walking, dancing

+ Frequency: Aum for at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous activity per week

- Strength (Resistance) Training

+ Examples: Weight lifting, bodyweight exercises (like push-ups, squats, and

lunges), resistance band exercises

+ Frequency: Try to include strength training exercises for all major muscle

groups 2—3 times per week

2.2

Flexibility (Stretching) + Examples: Static stretches, dynamic stretches, yoga

+ Frequency: Stretch after every workout, aiming for flexibility exercises several

times per week, especially focusing on tight areas

Balance and Stability Exercises

+ Examples: Yoga, single-leg exercises, stability ball exercises

+ Frequency: Integrate balance exercises into your weekly routine, at least 2—3 times a week

Benefits Exercise is not merely an activity for maintaining a good figure, but also the key to

a healthier and happier life Here are some significant benefits of exercise:

Control weight: Exercise is one of the most effective ways to manage weight When you engage in physical activity, your body burns calories, helping to reduce excess fat and support weight loss Regular exercise also boosts your metabolism, allowing your body to continue burning energy

even at rest

Improve cardiovascular health Regular exercise is essential for maintaining a

healthy heart and reducing the risk of cardiovascular diseases Furthermore,

regular movement improves blood circulation, reduces inflammation, and

supports overall cardiovascular function

Improve muscle and bone strength: Exercise plays a key role in strengthening

muscles and bones Activities like weightlifting or resistance training not only

tone muscles but also increase muscle mass, enhancing overall strength Improve sleep: Regular exercise is highly beneficial for improving sleep quality Physical activity helps regulate the body's internal clock, making it easier to fall asleep and enjoy deeper, more restful sleep Aditionally, regular exercise helps increase the duration of sleep and enhances its overall quality

Reduce stress and anxiety: Exercise is an effective way to reduce stress and anxiety When you engage in physical activity, your body releases endorphins, which are natural hormones that relieve pain and create a sense of happiness These endorphins improve your mood and help reduce feelings of stress and anxiety

Improves skin: Regular exercise has a positive impact on your skin by boosting blood circulation When you exercise, your heart pumps more blood, which

increases oxygen and nutrient flow to the skin, giving it a healthier and more vibrant appearance

Mental health, like physical health, plays a very important role in everyone's life It affects the way we think, feel and act When we are mentally healthy, we are able to face difficulties in life, build healthy relationships and achieve success at work

3.1

3.2

Benefits Good mental health brings many benefits, including:

Improving the quality of life, helping us feel happier and more satisfied Improving work efficiency, increasing the ability to concentrate, be creative and

solve problems Building healthy relationships, helping us communicate better and understand others

Increasing resilience, helping us overcome difficulties and return to balance faster

How to have a good mental health

To mantain good mental health, you can apply the following advice: Take care of yourself: Get enough sleep, make sure to sleep 7-9 hours every night; Balanced nutrition, healthy eating, providing enough nutrients for the body; Exercise regularly, participate in

physical activities you love

Practice meditation and relaxation: Meditation, focusing on breathing to reduce stress; Yoga, combining postures, breathing and meditation to relax the body and mind

Build social relationships: Socialize with friends and relatives, spend time with loved ones; Participate in community activities, find people with similar

interests

Change negative thinking: Recognize negative thoughts and find ways to replace

them with positive thoughts; Practice gratitude, focusing on the good things in life

Common mental health problems: Feeling sad, losing interest in everything, tired, having trouble sleeping

4 Regular check- ups

Regular health check-ups are important for staying healthy and preventing serious diseases Did you know that getting regular check-ups can lower your chances of getting chronic diseases, like heart disease, diabetes, and cancer, by up to 30%?

4.1 Why are regular health check-ups important?

Regular health checks help find health problems early, before you even feel sick

This can help doctors treat issues more easily and quickly They can also give advice on things like healthy eating and exercise

4.2 What happens during a health check-up?

Atypical check-up includes checking your blood pressure, blood tests, and looking

at the health of your organs like the heart, liver, and kidneys Depending on your age and

health, the doctor might suggest other tests too

4.3 Benefits of regular health check-ups

Y Find health problems early: It’s easier to treat problems when they’re caught early

v¥ Manage chronic diseases: Help doctors monitor and control ongoing health conditions like high blood pressure or diabetes

¥ Save money: Treating health problems early can save you money in the long run 4.4 Plan your next check-up

It’s important to stay on top of your health Don’t wait until you feel sick to visit the doctor Regular check-ups can help you stay healthy and avoid serious problems in the future

Reminder: “Don’t wait until symptoms appear to see a doctor—take care of your health now!

5 Avoid harmful habits

Today, society in general and young people in particular have many harmful habits And the most common are habits such as smoking, eating fast food, abusing electronics,

and not exercising

As we know, those habits are extremely common and harmful So have we ever questioned why they are not good and need to stay away from them?

5.1 Smoking

The first habit is smoking, it is common in most societies, especially young people today, many young people smoke

According to the report, in 2022, there will be about 1.3 billion smokers worldwide

Vietnam is one of the countries with high smoking rates in the world According to statistics, there are about 15.6 million adults using tobacco, accounting for 22.5% Besides direct smokers, the number of passive smokers (inhaling cigarette smoke) is also

at an alarmingly high level

- Smoking causes lung damage, leading to chronic respiratory failure

Smoking cigarettes leads to the accumulation of a significant amount of toxic

chemicals in your respiratory tract In the long term, it will clog the lungs, leading to

6

respiratory problems and decreased lung function Research shows that smoking can lead

to COPD (Chronic Obstructive Pulmonary Disease), most patients with COPD are related

to active or passive smoking Currently, the respiratory department of Hospital 198 is managing nearly 600 COPD patients; In addition, smoking also aggravates bronchial asthma, causing pneumonia, pneumothorax and increasing the incidence of tuberculosis

- Causes heart failure, making you many times more likely to suffer from cardiovascular disease and stroke

According to the CDC (Centers for Disease Control), a smoker is two to four times

more likely to develop coronary artery disease and stroke than a non-smoker The chemicals in cigarette smoke affect all components of the circulatory system and

hematopoietic organs; makes the vessel walls thicker and more likely to form blood clots

Besides, it also causes blood vessel constriction, increases blood pressure, leading to

plaque formation - increasing the risk of cardiovascular disease

- Causes yellow teeth

Cigarettes contain tar, a chemical that turns teeth a yellowish color This type of tar 1s difficult to remove with regular tooth brushing and often forms permanent stains on smokers’ teeth In addition, when smoking, cigarette smoke will destroy beneficial bacteria in the mouth, increasing the amount of saliva secreted, which is the leading cause

of tartar formation

5.2 Fast food

The second habit is that people consume too much fast food

- It causes people to gain weight quickly, causing obesity because fast food

contains a lot of fat Obesity will cause many cardiovascular diseases

- Fast food increases the risk of stroke According to recommendations from the World Health Organization (WHO), 5g of salt per day (equivalent to 2,000mg of sodium) 1s enough to meet both our sodium and chloride requirements as well as Reduce the risk of high blood pressure and heart disease This equates to about 1

teaspoon of salt per day from all sources Eating too much fast food regularly can

exceed these recommended limits

- Increased risk of depression The harmful effects of fast food not only appear on physical health, but also affect mental health According to a study in the

Netherlands, people who regularly consume fast food are 51% more likely to

suffer from depression than people who eat healthily Fast food can satisfy your

cravings right away, but in the long run, it will cause hormonal imbalance and negative emotions

5.3 Drinking alcohol

The third habit - a fairly common habit is drinking alcohol

- Affects the brain