BIOLOGY NOTES FOR FORM FOUR – ALL TOPICS

WAYS TO STAY HEALTHY – PART 4

14.
Don’t smoke

Smoking tobacco causes NCDs such as lung disease,
heart disease and stroke. Tobacco kills not only the direct smokers but even
non-smokers through second-hand exposure. Currently, there are around 15.9
million Filipino adults who smoke tobacco but 7 in 10 smokers are interested or
plan to quit.

If you are currently a smoker, it’s not too late to
quit. Once you do, you will experience immediate and long-term health
benefits. If you are not a smoker, that’s great! Do not start smoking and fight
for your right to breathe tobacco-smoke-free air.

15.
Manage stress in a healthy way

Although
stress is often unavoidable, you do have a choice in how you handle it. Just as
your body has a stress response, it also has a relaxation response, which
is characterized by lower blood pressure, slower breathing, and a reduced heart
rate.

–
Breathing exercises: A technique called diaphragmatic
breathing has been shown to help lower stress hormones, reduce blood
pressure, and regulate other bodily processes.

–
Progressive muscle relaxation: Progressive muscle relaxation is a
technique where you tighten and then relax each muscle group in your body, one
at a time, in a specific pattern.

–
Exercising: Physical activity releases endorphins in your brain,
one of the feel-good hormones. These chemicals can help relieve pain and
also reduce stress and boost your mood.

16.
Think positive

Speaking
positive affirmations out loud can boost self-esteem, keep us motivated and put
things into perspective. Start small with a few affirmations when you first
wake up and reap the benefits of starting every morning with a positive
mindset.

17.
Let the sunshine in

Sunlight
is a source of vitamin D, which helps our brains release mood-boosting
endorphins and serotonin. Enjoy the sun for 30 minutes to two hours per day and
use SAD lights in the darker months.