One of the most important things to do to stay healthy is get enough sleep every night. If I don't, it could have a major effect on the rest my day. For instance, I could have mood swings. If I can't make it through the day without feeling tired, then I know I didn't get enough sleep. I will do much better in school and feel much better with a good amount of sleep. Infants need about 16 hours a day, while teenagers need about 9 hours. For most adults, 7 to 8 hours a night is just the right amount of sleep. Women in the first 3 months of pregnancy often need a couple more hours of sleep than usual. The amount of sleep a person needs also increases if he or she has not gotten enough sleep in the days before. I need about 9 hours of sleep. It is very hard for people to sleep if they have insomnia, sleep apnea, and restless legs syndrome.
I need to start my day with a healthy breakfast. Breakfast fills my stomach to get me going after a long night without food, and gives me the energy to get through the day. It can also help me do better in school. A healthy breakfast could be cereal, fruit, yogurt, bagels, or breads. Snacks are a great way to refuel. I need to choose snacks from different food groups like milk, bread, fruit and even vegetables. Cookies, chips and candy are okay for occasional snacking. I don't have to give up foods like hamburgers, french fries and ice cream to eat healthy. To eat healthy, I just need to eat those things less often or in proportion. I need nutrients like protein, carbohydrates, fat, and many different vitamins and minerals. Balancing food choices from the Food Guide Pyramid is a great way to stay healthy.
Physical activity should also be part of my daily routine. Walking, biking or jogging once a day is a great thing to do. Dancing is even exercising! Something that is very healthy to do is to climb stairs instead of taking an escalator or elevator. I need to try to do these things that take more physical ability, like walking home instead of taking the bus. I need to start with a warm-up that stretches my muscles in the morning and before physical activities. After I do physical activities I need to do a cool-down with more stretching and deep breathing. If I don't stretch after I do a physical activity I get sore and stiff. I need to join all the activities I can. That will make me feel and look healthy.
Oral health is also very important. I need to brush my teeth at least twice a day. I need to floss my teeth and cleanse my mouth with mouthwash everyday. If I don't do those things I could get gum cancer, gingivitis, or my teeth could decay. If my teeth decay I won't be able to eat. I would have to eat food that was smashed into a paste and that tastes bad! I should go to the dentist at least twice a year. I need to get my teeth cleaned. If I have teeth growing in the wrong places, it could get very nasty. If I get cavities I need to get those drilled and filled in. I just need to go to the dentist and everything will be fine. Smoking and chewing tobacco can ruin your teeth horribly. They could become discolored.
One the worst things I could do, is to not take a shower. This would be bad for me, and the people around me. Millions of germs get on me everyday. I need to take a shower to cleanse myself and get rid of these unwanted germs, before they cause diseases or infections. It also helps my mood if I am clean. I also need to wash my hands a lot. No matter what you do, germs will get on you. Bathing is a source of relaxation or rejuvenation. The main reasons for bathing is to remove dirt, dead skin cells, microorganisms and body odor. I need to shower or bath everyday.
Drugs can hurt me very badly. I have never been offered drugs or even seen drugs. I know never to use drugs. Drugs enter the human body in a number of ways, including injection, inhalation, and ingestion. They can do anything to me. There are many ways they can affect me badly. Also, some drugs are against the law. I will never do drugs.
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