THUONGMAI UNIVERSITY

ENGLISH FACULTY
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DISCUSSION
Healthy Lifestyle

Lecturer: Phạm Thị Tuấn

Group: 6
Class: 2257ENTH1411

Hanoi, September 2022

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 DISCUSSION
ENGLISH 1

Topic: Healthy Lifestyle

Group: 6 Class: 2257ENTH1411

Lecturer: Phạm Thị Tuấn

Group preparation assessment: ……………………………………………….........

Presentation assessment: List of students (in the order of presenting)

No. Name (for students) Comments (for lecturer only) Mark

1 Cao Thanh Tùng (leader)

2 Lê Thị Trinh

3 Phan Thị Trúc

4 Phạm Thu Trang

5 Cao Thị Tuyền

6 Hoàng Thu Vân

7 Lăng Xuân Việt

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Contents
A. INTRODUCTION 4
B. BODY: 4
I. WHAT IS A HEALTHY LIFESTYLE 4
II. BENEFITS OF A HEALTHY LIFESTYLE 4
1. Physical impact: 4
2. Mental impact 5
3. A healthy lifestyle also contributes to building a green living environment. 5
III. HOW TO BUILD A HEALTHY LIFESTYLE...................................................................................................
1. Recommended things: 6
2. Healthy lifestyle mistakes 7
C. CONCLUSION.......................................................................................................................................................

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A. INTRODUCTION
Good nutrition, daily exercise, and adequate sleep are the foundations of healthy living. A
healthy lifestyle keeps you fit, energetic, and at reduced risk for disease. According to WHO,
healthy living is a way of living that helps you enjoy more aspects of your life. It is a way of
living that lowers the risk of being seriously ill or dying early. Health is not just about
avoiding a disease or illness. It is about physical, mental, and social well-being too.
When you adopt a healthy lifestyle, you provide a more positive role model for other
people in your family, particularly children. You will also create a better environment for
them to grow up in. By helping them follow a healthier lifestyle, you will contribute to their
well-being and enjoyment of life now and in the future.

B. BODY

I. WHAT IS A HEALTHY LIFESTYLE

The World Health Organization (WHO) defines Health as a state of complete physical,
mental, and social well-being, not simply just the absence of disease. Ask 50 people to define
what a “healthy lifestyle” is, and you’ll likely get 50 different answers. That’s because there’s
no one way to be healthy. 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, and never having a sip of alcohol.

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

II. BENEFITS OF A HEALTHY LIFESTYLE

1. Physical impact:

Prevent diseases

A healthy lifestyle can reduce the risk of various diseases, including those that may run in
our family. For instance, in a recent study, adults following a standard American diet (rich in
fruits and vegetables) for 8 weeks had a reduced risk of cardiovascular diseases.

In another 2020 study, researchers found that every 66-gram increase in daily fruit and
vegetable intake was associated with a 25 percent lower risk of developing type 2 diabetes. In
addition, swapping out some refined grains for whole grains also reduces the risk of disease.
In an observational research of almost 200,000 adults eating the most whole grains had a 29
percent lower rate of type 2 diabetes than those who ate the least. Besides, a review of 45
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 studies concluded that eating 90 grams (or three 30-gram servings) of whole grains daily
reduced the risk of cardiovascular disease by 22 percent, coronary heart disease by 19 percent,
and cancer by 15 percent.

In terms of exercise, as little as 11 minutes a day may add years to our life. In a 2020
study, researchers tracked more than 44 000 adults. Those getting 11 minutes of moderate-to-
vigorous physical activity daily had a lower risk of death compared to those who only
exercised at that intensity for 2 minutes. This comparison held true even if people sat for 8.5
hours every day.

Save money

It’s always smart to see your primary care physician for an annual physical exam. Going
to the hospital regularly helps people check health problems early and save a considerable
amount of money spent on medicine.

It’s true that the healthier you are, the less likely you will have to see a doctor. This could
save money by reducing co-pays, the need for prescriptions, and other treatments.

Lengthen lifespan

Basic healthy habits are connected with living a longer life. By following a healthy diet
and eating regimen, you will boost your overall health. This will increase your lifespan as
your immune system will be better improved. You'll be less likely to get sick and have more
energy to do the things you love. A healthy lifestyle will give you a better quality of life.
Exercise can reduce stress and anxiety in your life and help you pay more attention to your
health and body.

2. Mental impact

You will be happier. A healthy lifestyle helps reduce stress and anxiety, so your mood
will improve and you will feel happier and more excited in life. Healthy eating, exercise,
meditation, and yoga are things you should do every day to lead a healthy lifestyle. This is the
key to feeling happier.

You will be more confident. As you begin to feel better in your health and happiness,
you will also become more confident every time you look at yourself in the mirror.
Maintaining a healthy body can increase self-esteem and confidence. You won't have to worry
about being sick all day, catching colds, or stressing at work and when you're out with friends.

You will become a role model. As you begin to feel great about yourself and your body,
you will also share the secret with others around you. Your friends and family will begin to

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 seek advice and ask you about how to lead a healthy lifestyle. Your advice is the most
practical way to help your loved ones become healthier.

You will look younger. You will be energetic thanks to proper nutrition, exercise, and
sleep. Cutting back on junk food can also have a positive effect on your skin and hair. A
healthy lifestyle will help your skin to age more slowly, your hair to fade more slowly...
Therefore, you will look younger than others of the same age without a healthy lifestyle.

3. A healthy lifestyle also contributes to building a green living environment.

Health benefits: On a micro level, by reducing environmentally unfriendly eating habits

such as consuming a lot of red meat (which takes a lot of resources to produce), eating canned
foods (increasing plastic/metal waste, etc), we have also started the eat clean diet. Eating fresh
foods, limiting red meat and canned and refined foods, etc. has been shown to have positive
effects on health, especially in preventing cancer and cardiovascular diseases. At a macro
level, green living will gradually improve the quality of life by reducing air pollution,
maintaining forest resources and ecological balance, and improving soil quality, thereby
reducing toxins in trees grown for human consumption.

Economic benefits: We can save more and relieve the pressure of living costs by living
green. From electricity and water bills to household appliances, following the 3Rs rule will
help reduce costs and reduce the amount of waste in the environment for each person.

III. HOW TO BUILD A HEALTHY LIFESTYLE

1. Recommended things:

A healthy lifestyle can make you better. Do you want to become a person with a healthy
lifestyle? Here I will give you some recommendations for beginning to improve your overall
health.

Have a healthy diet: To ensure a healthy lifestyle, WHO recommends eating lots of fruits
and vegetables, and reducing fat, sugar, and salt intake.
+ Eat a nutritious diet based on a variety of foods originating mainly from plants, rather
than animals. Eat a variety of vegetables and fruits, preferably fresh and local, several times
per day (at least 400g per day).
+ Control fat intake (not more than 30% of daily energy) and replace most saturated fats
with unsaturated fats. Replace fatty meat and meat products with beans, legumes, lentils, fish,
poultry, or lean meat. Use milk and dairy products (kefir, sour milk, yogurt, and cheese) that
are low in both fat and salt.

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 + Select foods that are low in sugar, and eat free sugars sparingly, limiting the frequency
of sugary drinks and sweets.
+ Choose a low-salt diet. Total salt intake should not be more than one teaspoon (5g) per
day, including the salt in bread and processed cured and preserved foods. (Salt iodization
should be universal where iodine deficiency is a problem). WHO does not set particular limits
for alcohol consumption because the evidence shows that the ideal solution for health is not to
drink at all, therefore less is better.
Be more active: If the words “exercise” or “workout” put you off, think of this step in
terms of physical activity or simply moving your body. You could walk, go for a bike ride,
take dancing lessons, practice martial arts, or try a workout class online. The most important
thing is to choose an activity you enjoy. Choosing an activity you have an interest in will
increase the chances that you’ll stick with it. Secondly, remember that you don’t have to start
with a long workout. Aim for 10 minutes a day, 5 days a week. When you feel ready, add
another 5 or 10 minutes. Keep doing this until you reach at least 30 minutes a day most days
of the week.
Maintain friendships: Strong relationships and staying in communication with friends
and loved ones can support mental health. For one, the risk of depression is greater in people
with low-quality relationships. Those with the poorest quality social relationships have more
than double the risk of depression compared to people with the highest quality. Even if you
cannot get together with friends or family in person, schedule a time to catch up over a phone
or video call once a week. Or, simply start chatting with a neighbor when you see them.
Control stress:
+ Chronic stress puts your body into fight-or-flight mode all the time. Exercise can help
reduce stress by releasing pent-up energy. Physical activity can also boost the release of
mood-lifting hormones called endorphins.
+ For others, mindfulness practices- like meditation, deep breathing, journaling, or
spending time in nature- can help to lower stress. Talking to friends can also help. If you
would like more support to relieve stress, consider therapy. Working with a trained
psychologist, psychiatrist, or therapist can help you work through challenges life throws your
way, and it can help you learn new skills to manage stress.

2. Healthy lifestyle mistakes

A healthy lifestyle has become popular in recent years but not everyone understands and
applies it properly in life. Here are a few common mistakes when adopting a healthy lifestyle:
Eat salmon as red as possible. 
Wild varieties such as sockeye, coho, and chum are brightly colored, while the flesh of
the more expensive and omega-3-rich varieties is relatively pale. Also, the white streaks you
see on the salmon meat are really good because no dyes are added to the fish.

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 Color is not an indicator of fish freshness. Most of the salmon in the supermarket is either
caught from the lake or has been frozen at the time of catch so it remains fresh.
The body needs to be cleaned regularly
You should not arbitrarily purify the body, except in cases with specific advice and
instructions from a doctor. Applying special diets, fasting, and drinking unscientific juices can
lead to negative health problems such as bloating, vomiting, stomach disorders, and liver
failure.
All fruits should be peeled
According to nutritionists, most fruits, including vegetables such as cucumbers, tomatoes,
bell peppers, etc., do not need to be peeled when eating. Their peel contains a very large
amount of fiber, if peeled, it will lose useful fiber and many nutrients such as magnesium,
potassium, vitamins (C, K, PP, carotene, B vitamins), and antioxidants. oxidize.
You need to wash fruits thoroughly before eating, especially fruits that are at risk of
pesticide contamination.
You should wake up early on weekends
Research by the University of Chicago (USA) has proven that sleeping in on the
weekends improves insulin sensitivity. After many sleepless nights, insulin sensitivity can
drop, so getting a few extra hours of sleep on the weekend also reduces the risk of diabetes.
Scientists from Sweden came to a similar conclusion that sleeping on weekends can
reduce the risk of early death by 15% compared to people who don't get enough sleep. And
this once again proves that lack of sleep affects a lot of your health.
Safer to drink water directly from the bottle
According to scientists from Canada, all plastic bottles can harbor large numbers of
bacteria, especially disposable bottles because it is difficult to clean them. The material that
makes these plastic bottles can deform quickly and is prone to many small cracks, which are
an environment for bacteria to grow.
It's good to warm up before a workout
According to research by scientists from Canada and the US, although warm-up makes
your muscles more flexible, it also increases the risk of injury, reduces resistance, and even
has a negative effect. to exercise results.
Always think positively about everything
Psychologists believe that positive thinking mantras such as "I can do it all" also have
certain negative aspects. This concept makes you narrow your perception of reality, not taking
into account the consequences and risks, thereby leading to neurosis, anxiety, or depression
when you fail.
Drinking a variety of juices will be healthy
Research from Australian and British scientists has proven that drinking large amounts of
juice can be as harmful as drinking detox juices, equivalent to drinking soda. High sugar
intake (including canned and fresh fruit juices) increases the risk of obesity, diabetes, and
cardiovascular disease.
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C. CONCLUSION
As we all know, having health seems to have everything. If health is weak, the body is
not healthy, people will not fulfill their dreams, pursue their passions, and can not enjoy life
and create value for themselves. With only good health, we can enjoy this life. The
importance of health matters is that, but not everyone has the awareness to protect health.
Anyone born in the world wants to be healthy. If we are sick, we will have no idea about
anything. It makes people spend a lot of money, wealth, and time and affects their loved ones
in the family and society. Therefore, health is the key to opening the door to happiness for
everyone.
Let's live healthy to make your life more beautiful and happy!

MEETING MINUTE – GROUP: 6

Time: from 20h to 21h on September 21, 2022

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Place: Google meet

Members: full group members

Contents for discussing: Introduce members and choose a topic for discussion

Conclusion: choose the topic “Healthy Lifestyle”

Duties for members:

1, INTRODUCTION + What is a healthy lifestyle? + CONCLUSION: Trúc

2, Physical impact: Trang

3, Mental impact+A healthy lifestyle also contributes to building a green living environment:
Việt

4, Recommended things: Trinh

5, Healthy lifestyle mistakes: Vân

6, Tổng hợp: Tuyền

7, Slide: Tùng

Head of the team Secretary

(Signature and name) (Signature and name)

Tùng Tuyền
Cao Thanh Tùng Cao Thị Tuyền

The end.

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