Bailey 1

Amanda Bailey
Lori Murdock
Kimberlee Quist
Carol Sieverts
English 2010
April 1, 2015
Solutions to Live Longer and Healthier
Health affects everyone. Without nutrients or physical activity, the body will fail.
Americans have a problem with eating large amounts of junk food because its easier to obtain
and more convenient for the face-paced lifestyle they live. Being healthy is not born naturally;
people have to learn to eat healthy and manage their time to exercise.
In the past few years Americans have been struggling with obesity. In the 1970s,
around 47 percent of Americans were overweight or obese; now 66 percent of [Americans] are.
In addition, the number of just obese people has doubled, from 15 percent of our population to
30 percent (Monte). People face problems today such as: overeating, not getting enough
exercise, not sleeping enough, and not being able to manage their time to do all these things.
Although it may seem hard, being healthy doesnt have to mean overhauling a [persons] entire
lifestyle (Gold). All it takes is a few simple steps to help our bodies remain in a healthy state.
Eating
Nutrition is one of the most important keys to staying healthy. Its not only what and
how much [a person] eats but also, it seems, how [a person] eats thats important (Healthy
Weight Checklist).
What to eat: In order to be healthy, the body needs a variety of whole foods that have only been
minimally processed. This is because the nutrients in food enable the cells in [the body] to
perform their necessary functions (Denton). Without these vital nutrients, health decreases and

Bailey 2
the metabolic processes slow down or even stop because nutrient intake does not regularly
meet the nutrient needs dictated by the cell activity (qtd in Denton). The food guide pyramid
provided by the government shows the food that the body needs to stay healthy. Harvards
school of public health says that a healthy diet should consist of: 1) whole grains, 2) a colorful
variety of vegetables, 3) whole fruits, 4) nuts, seeds, beans, and other healthful sources of
protein, and 5) plant oils (Healthy Weight Checklist).
How much to eat: Portion sizes in America have increased dramatically over the past few
decades. Large quantities of cheap food have distorted our perceptions of what a typical meal is
supposed to look like (Monte). The National Heart, Lung, and Blood Institute compared the
portion sizes from the past to today and the difference was astounding. For example, in the 20s,
movie popcorn was 5 cups and had 270 calories. Today, movie popcorn comes in a tub and is
630 calories! [People] dont have to eat those extra 360 calories in the tub of popcorn, but thats
easier said than (NOT) done. Studies indicate that when given food in larger containers, people
will consume more (Monte). People tend to think they need to eat everything on their plate,
which leads to overeating. In order to combat this overeating problem, Americans should have
smaller plate, cup, and bowl sizes so there is not room for oversized portions.
How a person eats: Eating slowly is hard for Americans because they are always on the go.
Taking time to think about why youre actually eating is an easy way to avoid needless calories
(Healthy Weight
Checklist).
Exercise
In order to
stay healthy and
be fit, exercise and
eating healthy is necessary. Exercise requires energy, which lots of people dont have after a

Bailey 3
long day at work or a long night. Find the motivation to be healthy and then exercising will come
as a habit (Ratini). All adults need up to 2.5 hours of exercise a week. Exercise does not need to
be vigorous to be beneficial, but to lose weight more intense activity is needed (Healthy Weight
Checklist).
Regular physical activity can improve your quality of life. There are many benefits to
exercising on a regular basis. According to the Better Health Channel, physical activity may:

Reduce your risk of a heart attack

Help you manage your weight better
Lower your blood cholesterol level
Lower your risk of type 2 diabetes and some cancers
Lower your blood pressure
Help you have stronger bones, muscles and joints which will lower your risk of

osteoporosis
Lower your risk of falls
Help you recover better from period of hospitalization or bed rest
Help you feel better youll have more energy, be in a better mood, be more
relaxed and sleep better

To maintain health and reduce your risk of health problems, health professionals and
researchers recommend a minimum of 30 minutes of moderate-intensity physical activity on
most, preferably all, days (Physical Activity-its important).
Sleep
A good nights sleep is imperative for good health. Studies show that people who get too
little sleep have a higher risk of gaining weight than people who get the recommended amount of
sleep at night (Sleep). How much sleep we need varies between individuals and changes as they
age. The National Institutes of Health suggests that school-age children need at least 10 hours of
sleep daily, teens need 8-10 hours, and adults need 7-8 hours. According to data from the
National Health Interview Survey in 2009, only 31% of high school students reported getting at

Bailey 4
least 8 hours of sleep (the recommended amount) on an average school night (Insufficient Sleep
Is a Public Health Epidemic). These statistics show that only a small percentage of people are
actually getting the right amount of sleep that they need each night. Chronic sleep deprivation
may lead to weight gain, either by people increasing their food intake, or decreasing the energy
they burn (Sleep).
Problems of staying up late- Having an increase of hunger: Sleep deprivation alters hormones, like ghrelin (which controls
appetite) and leptin (which tells a person when they are full). The result is that people who feel
tired tend to feel hungry and consume more energy and foods than others who are well rested.
Studies show that when people are sleep
deprived, their brain responds differently to
unhealthy foods, and they are less likely to resist
eating them. Not sleeping enough can also lower
a persons metabolic rate and affect the creation
of insulin (A Good Night's Sleep Can Help You
Maintain a Healthy Weight).
Having more time to eat: People who sleep less at night will eat more than people who get a full
nights rest (Sleep). This is due to the fact that they have more time available to eat. A small lab
study found that people who were sleep deprived and surrounded by food tended to snack more,
especially during the extra hours they were awake at night (Sleep Curtailment Is Accompanied
by Increased Intake of Calories from Snacks).
Decrease in physical activity: People who do not get enough sleep tend to be more tired
throughout the day, which prevents them from getting physical activity. Many sleep deprived
people spend more time inside watching TV, while sitting on the couch, and perhaps eating

Bailey 5
popcorn. They spend less time engaging in physical activities or participating in organized sports
(Sleep).
Having a lower body temperature: Studies have also shown that people who are sleep-deprived
usually see a drop in their body temperature (Short Sleep Duration and Weight Gain: A
Systematic Review).The drop can lead to decreased energy use. Therefore, people with no
energy do not engage in physical activity because they are too tired.
There is evidence that getting less than the recommended amount of sleep is a strong risk
factor for obesity in people of all ages. The best option to reduce this risk, is to sleep the
recommended amount of time.
Time Management
Americans live such a face-paced life that they need to learn to manage their time wisely.
For most people, it isnt time that prevents them from making efforts, its priorities (Hensrud).
Instead of seeing health as something extra to do, one can look at it as a part of an everyday
lifestyle (Hensrud).
Here are a few time management tips to save time, but still eat healthy and get regular
physical activity:

Keep healthy food staples on hand for snacks. Some examples of healthy food

choices you could stalk up on include: vegetables, fruits, and greens like lettuce.
Look for opportunities to walk during the day. For example, choose to walk rather
than drive to close destinations, walk while talking on the phone or instead of
calling or texting a neighbor that lives nearby, walk to communicate with them.
Even though walking is not a hard core workout, the calories burned adds up

quickly (Hensrud).
Set a time to exercise or engage in other types of physical activity. Once you set a
time, make sure to stick to it. Add it to a calendar or write it down in a planner.

Bailey 6
Conclusion
Being healthy is essential for a long, happy life. Changing the perspective people have
on health can help them set it as a priority. This, in turn, will help them obtain the long,
productive, healthy life everyone wants. How much people eat, how much people exercise and
how much people sleep affects a persons quality of life. The body needs all of these things in
order to function properly and allows for individuals to live their life to the fullest.

Works Cited
"A Good Night's Sleep Can Help You Maintain a Healthy Weight." National Sleep Foundation.
National Sleep Foundation, n.d. Web. 01 Apr. 2015.
Denton, Carolyn. "How Does Food Impact Health?" Taking Charge of Your Health & Wellbeing.
Division of Sleep Medicine at Harvard Medical School, WGBH Educational Foundation, 18
Dec. 2007. Web. 01 Apr. 2015.
Gold, Sunny S. "20 Quick and Easy Ways to Get Healthier Fast." Health. Health Media Ventures,
n.d. Web. 05 Apr. 2015.
"Healthy Weight Checklist." Obesity Prevention Source. The President and Fellows of Harvard
College, 20 Oct. 2012. Web. 04 Apr. 2015.
Hensrud, Donald. "Tips to save Time, Eat Healthy and Exercise Regularly."The Mayo Clinic
Diet Blog. Mayo Foundation for Medical Education and Research, 10 July 2012. Web. 2
Apr. 2015.
"Insufficient Sleep Is a Public Health Epidemic." Centers for Disease Control and Prevention.
Centers for Disease Control and Prevention, 13 Jan. 2014. Web. 01 Apr. 2015.

Bailey 7
Monte, Liz. "Portion Size, Then vs. Now." Divine Caroline. Meredith Corporation, n.d. Web. 05
Apr. 2015.
National Center for Biotechnology Information, U.S. National Library of Medicine, 3 Dec. 2008.
Web. 1 Apr. 2015.
"National Sleep Foundation Recommends New Sleep Times." National Sleep Foundation.
National Sleep Foundation, n.d. Web. 01 Apr. 2015.
"Physical Activity - It's Important." Better Health Channel. State Government of Victoria,
24 Mar. 2015. Web. 15 Apr. 2015.
Ratini, Melinda. "Exercises to Keep Your Heart Healthy." WebMD. WebMD, 23 Sept. 2014.
Web. 01 Apr. 2015.
Regents of the University of Minnesota and Charlson Meadows, 3 July 2013. Web. 05 Apr. 2015.
"Short Sleep Duration and Weight Gain: A Systematic Review." PubMed. National Center for
Biotechnology Information, U.S. National Library of Medicine, 17 Jan. 2008. Web. 1
Apr. 2015.
"Sleep Curtailment Is Accompanied by Increased Intake of Calories from Snacks." PubMed.
"Sleep." Obesity Prevention Source. Harvard T.H. Chan School of Public Health, 20 Oct. 2012.
Web. 01 Apr. 2015.
"Twelve Simple Tips to Improve Your Sleep." Twelve Simple Tips to Improve Your Sleep.