THE MAGAZINE DEVOTED TO HEALTH

ISSUE MARCH 2023

Healthy
lifestyle
LEARN,FRESH AND YOUR BODY DESERVES
HEALTHY THE BEST
FOOD TO MAKE YOU FEEL
HEALTHI ER, YOUNGER,

HAPPI ER AND SLI MMER

EAT MORE GREEN STOP THE STIGMA.

eating well is a form of self-
LET'S TALS ABOUT
respect MENTAL HEALTH
Volume 01
 TABLE OF
CONTENTS
I II
Healthy life Healthy food

III IV
Regular Physical Mental Health
activity
More from us

HEALTH
Y LIFE
A healthy lifestyle
To ensure a healthy lifestyle, WHO

recommends eating lots of fruits and

vegetables, reducing fat, sugar and salt

intake and exercising. Based on height

and weight, people can check their body

mass index (BMI) to see if they are

overweight. WHO provides a series of

publications to promote and support

healthy lifestyles.
 Healthy life "You're free to be
different."
– @reallygreatsite

THE SECRET TO A HEALTHY BODY

The spirit is always upbeat and Regular health check every
happy 6 months
We should not be subjective to the
Regular health check-ups will let you

outstanding effects that mental joy

know what your body's condition is so

brings to health. When you are

that you can have the right treatment.

optimistic, happy, positive thinking,

There are many cases where patients

our body will secrete healthy

are diagnosed too late. So, even if you

hormones, even the hormones

don't have a disease, you should have

secreted when you are happy can

regular checkups to make sure your

actively assist in the treatment of

body is always healthy.
diseases. . On the contrary, if you are

often in a state of anxiety, stress,

stress, etc., your body will

automatically produce excess acids

and free radicals that are harmful to

the body, reducing your health,

causing diseases. defects such as

stomach, intestinal tract ... and life

expectancy can not be extended.

Therefore, there is a saying: One

smile is equal to ten tonic scales. So

be happy, comfortable, optimistic

every day.

Limit the use

of stimulants
Exercise regularly, sleep
Should not use alcohol, beer,
on time
excessive, should only drink in

You need to exercise regularly,

moderation. Smoking should also be

regularly at least 30 minutes a day

limited, or if you have never used it,

in the morning or before going to

you should not practice smoking.

bed. If you work hard to exercise,

Because these stimulants will be the

do sports regularly, not only will

source of more diseases in humans.

your physique be improved, but

your brain and hormones will also

be stimulated to function optimally

and promote health. Have

Benefits of a
balanced
diet
Opting for a balanced,

adequate and varied diet is

an important step towards a

happy and healthy lifestyle.

Vitamins and minerals in the

diet are vital to boost

immunity and healthy

development,

A healthy diet can protect

the human body against

certain types of diseases, in

particular noncommunicable

diseases such as obesity,

diabetes, cardiovascular

diseases, some types of

cancer and skeletal

conditions.

Healthy diets can also

contribute to an adequate

body weight.

Healthy eating is a good

opportunity to enrich life by

experimenting with different

foods from different

cultures, origins and with

different ways to prepare

food

DO MORE

OF
WHAT

YOU LOVE
Health
Healthy food
skip the diet just eat

healthy
– @reallygreatsite

Ifyou’re confused about

what’s healthy and what’s

not, I can assure you that

you’re not alone. There is

so much confusion and

misinformation in the

nutrition and diet space, so

allow me to break down

the fundamentals of

nutrition and explain what

“healthy food” is once and

for all.y

A he al thy a nd b al anced
diet is one that is primarily
composed of
micro nutri en t-den se whole
fo ods with a good balance
of pro tein , car bohydrates,
fiber, fat, and water.

BE GENTLE
WITH

YOURSELF

– @reallygreatsite
FINE FOOD
Healthy foods are whole foods found
in their most natural and
unprocessed state, and include:

· Fruits
· Vegetables
· Whole Grains
· Beans
· Lentils
· Nuts
· Seeds · Milk
· Eggs

Delicious!
· Poultry
· Meat
· Seafood
· Shellfish
Eating habits to achieve your health goals

WHY IS HEALTHY FOOD IMPORTANT?

Food is vital for life and the quality of food that we consume directly impacts our

quality of life. Healthy food provides the body with energy and nutrients to

function optimally and maintains or improves overall health. The calories,

macronutrients (protein, carbohydrates, and fats), and micronutrients (vitamins,

and minerals) found in whole foods are not only the body’s only source of energy
but provide the natural building materials for growth and repair and support the

health of all systems in the body.

Healthy food is health-promoting in the sense that it gives your body what it
needs. In addition to supporting optimal
H E A L T Hy F O O D

WHY IS HEALTHY FOOD

IMPORTANT?
Health, vitality, and While different health goals
The reality is, you can do
longevity, consuming a diet
require different dietary
any type of diet well or you

full of nutrient-dense food

strategies and approaches,
can do any type of diet
helps to protect against many
real food is the best
poorly depending on the

chronic diseases, including

foundation. It doesn’t matter
quality of food that you

the risk of heart disease,

if your goal is to lose weight,
consume. It doesn’t matter if

stroke, diabetes, and cancer,

build muscle, run faster,
you are following a

and reduce the risk of diet- jump higher, improve your

vegetarian diet or gluten-

related ailments such as high

energy, feed your family, or
free diet, eating the perfect

blood pressure and unhealthy

just eat healthier overall, all
portion sizes or the number

or excessive weight gain. health goals are best

of calories, eating the
In fact, it doesn’t matter what
supported by prioritizing
perfect post-workout meal,

your goals are, how old you

whole food. or eating at the perfect time

are, or how active you are, of day, if you are not

the foundation of any good

prioritizing whole food you

diet comes down to the are likely missing the

quality of the food that you

nutritional mark.
eat.
COOKING TIPS
Step 01
Opt for whole foods. Whether you’re

grocery shopping, standing in the

kitchen, or reading a restaurant

menu, make whole food the priority.

Generally speaking, whole foods are

unprocessed, one-ingredient plant or

animal-based foods and are the most

nutrient-dense foods available to

you. Look for vegetables, fruits, nuts,

seeds, beans, lentils, whole grains,

milk, poultry, seafood, and meat, and

aim to build your meals around these

foods.

Step 02
Read the ingredients. While whole

foods should be prioritized, not all

processed foods are inherently

unhealthy. In fact, there are many

pre-made items in groceries stores

that are completely made of whole

foods and are very healthy choices.

When in doubt, read the ingredients!

The ingredients list is one of the best

tools you have at your disposal and

can help you determine whether the

item in question is primarily made of

whole foods or not.

MOVE

FORWARD.

GOOD THINGS
ARE
UP AHEAD

– @reallygreatsite
Step 03
Cook your meals. Cooking for yourself is arguably one of

eat well, feel well

the greatest gifts you can give to your health. By

prioritizing whole foods in your diet and cooking your

own meals, you can better control the quality of food you

– @reallygreatsite
are consuming and limit the amount of highly processed

foods, unnecessary additives, and preservatives in your

diet. In fact, a study demonstrated that Americans who

cook most of their meals at home consume fewer

refined carbohydrates, less refined sugar, and fewer

calories overall than those who cook less or not at all.

Step 04
Relax. Remember, healthy foods are whole foods and

all whole foods are healthy foods but that doesn’t mean

that you can only eat whole foods for the rest of your

life! A healthy diet is one that is composed of primarily

healthy foods, not only healthy foods. By prioritizing

whole foods, creating balanced meals, and cooking your

meals, you will be able to create a diet that is composed

of primarily healthy foods and still allow for sweets,

treats, and indulgences, which are equally important for

our health.
 Health and fitness
"Healthy is a relationship between you and
your body"
- Terri Guillemets -
 What is physical activity? "Just keep moving

forward."
– @reallygreatsite

WHO defines physical activity as any bodily movement produced by skeletal

muscles that requires energy expenditure. Physical activity refers to all

movement including during leisure time, for transport to get to and from

places, or as part of a person’s work. Both moderate- and vigorous-intensity

physical activity improve health.

Popular ways to be active include walking, cycling, wheeling, sports, active

recreation and play, and can be done at any level of skill and for enjoyment

by everybody.

Regular physical activity is proven to help prevent and manage

noncommunicable diseases such as heart disease, stroke, diabetes and

several cancers. It also helps prevent hypertension, maintain healthy body

weight and can improve mental health, quality of life .

Immediate
Benefits

Some benefits of physical

activity on brain health after

a session of moderate-to-

vigorous physical activity.

Benefits include improved

thinking or cognition for

children 6 to 13 years of age

and reduced short-term

feelings of anxiety for adults.

Regular physical activity can

help keep your thinking,

learning, and judgment skills

sharp as you age. It can also

reduce your risk of

depression and anxiety and

help you sleep better.

 Weight

Management
Both eating patterns and People vary greatly in how much
physical activity routines play a
physical activity they need for

critical role in weight

weight management. You may

management. You gain weight

need to be more active than

when you consume more

others to reach or maintain a

calories through eating and

healthy weight.
drinking than the amount of

calories you burn, including

- To lose weight and keep it off:

those burned during physical

You will need a high amount of

activity. physical activity unless you also

adjust your eating patterns and

- To maintain your weight: Work

reduce the amount of calories
your way up to 150 minutes a
you’re eating and drinking.

week of moderate physical

Getting to and staying at a

activity, which could include

healthy weight requires both

dancing or yard work. You could

regular physical activity and

achieve the goal of 150 minutes

healthy eating.
a week with 30 minutes a day, 5

days a week.
Reduce Your
Health Risk

CARDIOVASCULAR DISEASE

Heart disease and stroke are two leading

causes of death in the United States. Getting at

least 150 minutes a week of moderate physical

activity can put you at a lower risk for these

diseases. You can reduce your risk even further

with more physical activity. Regular physical

activity can also lower your blood pressure and

improve your cholesterol level

Diabetes and Metabolic

Syndrome

Regular physical activity can reduce your risk

of developing type 2 diabetes and metabolic

syndrome. Metabolic syndrome is some

combination of too much fat around the waist,

high blood pressure, low high-density

lipoproteins (HDL) cholesterol, high

triglycerides, or high blood sugar. People start

to see benefits at levels from physical activity

even without meeting the recommendations

for 150 minutes a week of moderate physical

activity. Additional amounts of physical activity

seem to lower risk even more.

"Being physically

active lowers your

risk for developing

several common

cancers. Adults

who participate in

greater amounts of

physical activity

have reduced risks

of developing

cancers of the:
"

Some Cancers

Bladder
Breast
Colon (proximal and distal)
Endometrium
Esophagus (adenocarcinoma)
Kidney
Lung
Stomach (cardia and non-cardia
adenocarcinoma)
If you are a cancer survivor,
getting regular physical activity
PAGE 8
not only helps give you a better
quality of life, but also
 EXERCISE
IMPROVES
MOOD
Need an emotional lift?

Or need to reduce stress

after a stressful day? A

gym session or brisk walk

can help. Physical activity

stimulates various brain

chemicals that may leave

you feeling happier, more

relaxed and less anxious.

You may also feel better

about your appearance

and yourself when you

exercise regularly, which

can boost your confidence

and improve your self-

esteem

EXERCISE BOOSTS ENERGY

Winded by grocery shopping or household chores?
Regular physical activity can improve your muscle

strength and boost your endurance.

Exercise delivers oxygen and nutrients to your tissues

and helps your cardiovascular system work more

efficiently. And when your heart and lung health

improve, you have more energy to tackle daily chores.

 MENTAL HEALTH
AND WELL-BEING

What is mental health?

Mental health includes our
Although the terms are often

emotional, psychological, and

used interchangeably, poor

social well-being. It affects how we

mental health and mental illness

think, feel, and act. It also helps

are not the same. A person can

determine how we handle stress,

experience poor mental health

relate to others, and make healthy

and not be diagnosed with a

choices.1 Mental health is

mental illness. Likewise, a person

important at every stage of life,

diagnosed with a mental illness

from childhood and adolescence

can experience periods of

through adulthood physical, mental, and social well-

being.
 MENTAL
HEALTH
WHY IS MENTAL HEALTH

IMPORTANT FOR OVERALL

HEALTH?
Mental and physical health are equally important

components of overall health. For example,

depression increases the risk for many types of

physical health problems, particularly long-lasting

conditions like diabetes, heart disease, and stroke.

Similarly, the presence of chronic conditions can

increase the risk for mental illness.2

CAN YOUR MENTAL

HEALTH CHANGE OVER

TIME?
Yes , i t’s important to remember that a

person’s
mental health can change over time, depending on
many factors. When the demands placed on a
pers
on exce ed the ir reso urc es and cop ing abilities,
their men
ta l health co ul d be imp acted . For
exa
m ple, if so m eone is workin g long ho urs, caring
for a
relat ive, or expe rienc ing eco nomic hardship,
they may experience poor mental health.
 MENTAL HEALTH

WHAT CAUSES MENTAL ILLNESS?

Yes, it’s important to remember that a person’s mental health can change

over time, depending on many factors. When the demands placed on a

person exceed their resources and coping abilities, their mental health

could be impacted. For example, if someone is working long hours, caring

for a relative, or experiencing economic hardship, they may experience

poor mental health.

 How to maintain your mental

health ?
Practicing self-care can help improve a person’s mental

health by reducing a person’s risk of illness, increasing

energy levels, and managing stress. The NIMH offers

several tipsTrusted Source to help a person begin with

their self-care routine:

Regular
exercise
Exercising for 45 minutes,

three to five times a

week, can

significantlyTrusted
Source improve mental

health.

Eat a balanced

diet and stay

hydrated
Eating a nourishing,

balanced diet and staying

hydrated can give a

constant supply of energy

throughout the day.

Aim for good-

quality sleep
A 2021 review of multiple studies

found that more significant

improvements in sleep quality led

to greater improvements in a

person’s mental health.

Perform
relaxing
activities
Breathing exercises,

meditation, wellness apps,

and journaling can help

reduce stress and improve

Challenge negative
overall health and well-

being.

thoughts
A person can practice positivity

by becoming aware of their

negative and unhelpful thoughts

and challenging them

" You are enough just the way

you are"
-MEGHAN MARKLE-
26
CREDITS:
Editor&Creative
direction
Vâ n Như

33 Art Director

Nguyễn Thị Như

Quỳnh

Content Contributors

Nguyễn Văn Cường

Nguyễn Tiến Dũng

Nguyễn Thanh Tùng
Trần Ngọc Quỳnh
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SPECIAL THANKS
Reference Source:
https://www.p sintere
. tco m/
https://bmhmag.com/
https://happiful.com/
https://www.who.int/

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