1. excerise
1.1. cardio
1.1.1. boosts mood
1.1.1.1. releases endorphins
1.1.1.1.1. chemicals produced by the body to relieve stress and pain
1.1.1.2. releases serotonin
1.1.1.2.1. feel good chemical
1.1.1.2.2. regulates mood and behviour
1.1.1.2.3. neurotransmitter
1.1.2. increased sleep
1.1.2.1. for adults the recommended sleep each night is 7-9 hours
1.1.3. helps control appetite
1.1.4. respiratory system
1.1.4.1. lungs
1.1.4.1.1. expel carbon dioxide
1.1.5. burns calories
1.1.5.1. 140 - 295 calories can be burnt in a 30 minute workout
1.1.6. strengthens heart muscles and arteries
1.1.7. limiations
1.1.7.1. wellbeing of participation
1.2. yoga
1.2.1. increased muscle strength and tone
1.2.2. improved respiratory and energy
1.2.3. weight reduction
1.2.3.1. strengthen your heart and blood vessels
1.2.4. cardio and circulatory health.
1.3. blood pressure
1.3.1. measured in units of millimeters of mercury (mmHg)
1.3.2. regular exercise strengthens the heart
1.3.2.1. if the heart is pumping less then the arteries decrease lowering the BP
2. diet
2.1. digestive system
2.1.1. mouth
2.1.2. esophagus
2.1.3. stomach
2.1.4. intestines
2.2. positive and healthy diet
2.2.1. nutrient intake / six essential nutrients include
2.2.1.1. vitamins
2.2.1.2. minerals
2.2.1.3. protiens
2.2.1.4. fats
2.2.1.5. carbohydrates
2.2.1.6. fibres
2.2.2. making the recommended daily kilojoule intake
2.2.2.1. the average adult should consume around 8700kj
2.3. negative diets
2.3.1. not eating enough can make you more tired
2.3.2. can cause stress
2.4. fad diets
2.4.1. promise weight loss and other health advantages without backing by solid science.
2.4.2. EXAMPLE - peach tea diet
2.4.3. keto diet
2.4.4. paleo diet
2.5. metabolic problems
2.5.1. regularly not meeting the nutrient intake can slow down and even stop the metabolic process
3. stress
3.1. cortisol levels
3.1.1. steroid hormone produce by adrenal glands
3.1.2. regulates blood sugar
3.1.2.1. normal blood sugar levels are as follows: Between 4.0 to 5.4 mmol/L
3.1.2.2. people who cant regulate there blood sugar could have diabetes
3.1.3. measured in 10 to 20 micrograms per deciliter (ug/dl)
3.2. negative stress
3.2.1. high blood pressure
3.2.2. heart disease
3.2.3. obesity
3.2.4. diabetes
3.2.4.1. metabolic disease
3.2.4.2. causes high blood pressure
3.2.4.3. type one
3.2.4.3.1. the pancreas produces little or no insulin
3.2.4.4. type two
3.2.4.4.1. affects the way the body process blood sugar (glucose)
3.2.5. mental health problems
3.2.5.1. depression
3.2.5.2. anxiety
3.2.5.2.1. fight or flight response
3.2.5.2.2. feeling of fear or apprehension
3.2.5.2.3. panic attacks
3.3. positive stress
3.3.1. psychologist call this eustress
3.3.1.1. the stress we feel when we are excited
3.3.1.2. pulse quickens
3.3.1.3. hormones surge
4. drugs specifically smoking
4.1. natural drugs
4.1.1. tobacco
4.1.1.1. highly addictive
4.1.1.1.1. causes a rush of adrenaline into the blood stream
4.1.1.1.2. driggers dopamine a feel good chemical
4.1.1.1.3. the first time you have a smoke you commonly notice an improvement in mood and concentration, decreases anger and stress, relaxes muscles and reduces appetite.
4.1.1.2. major risk
4.1.1.2.1. cardiovascular disease
4.1.1.2.2. lung disease and cancer
4.1.1.2.3. destroys tiny air sacs also known as alveoli
4.1.1.2.4. chronic obstructive pulmonary disease (COPD)
4.1.1.3. lung capacity
4.1.1.3.1. causes a smaller volume of oxygen to reach the bloodstream
4.1.1.3.2. tar in cigarettes coats the lungs and makes the air sacs less elastic
4.1.1.3.3. produces phlegm which makes the lungs congested
4.1.1.3.4. normal lung capacity for a non smoker is 80 percent of total capacity, or 4.8 liters
4.1.1.4. smoking on excerise
4.1.1.4.1. blood
4.1.1.4.2. heart
4.1.1.4.3. lungs
4.1.1.5. alveoli and bronchiole
4.1.1.5.1. Alveoli are small, thin-walled, very fragile air sacs that can be located at the bottom or end of the bronchial tubes, deep inside the lungs