429d/24 MIND MAPS: Healthy Habits, 05/09/2024, draft

Themes:

1) Exercise regularly

2) Eat a healthy diet

3) Maintain a healthy weight

4) Get enough sleep

5) Brush and floss your teeth

6) Wear sunscreen

7) Don't listen to loud music

TEXT SIZE

Each text:

4 Paragraphs

Each paragraph - 4 to 5 lines 

1st Mental Map: Exercise Regularly

Problem

Sedentary lifestyle

Causes:

• Lack of time
• Lack of motivation
• Physical limitationsF
• Fear of injury
• Lack of access to exercise facilities

Consequences:

• Obesity
• Heart disease
• Diabetes
• High blood pressure
• Depression
• Reduced quality of life

Examples of a Series or Film:

• The Office episode "The Dundies" (Michael Scott's attempt to get fit)
• Parks and Recreation series (Leslie Knope's dedication to exercise)

Intervention Proposals:

Individual:

• Find activities you enjoy
• Set realistic goals
• Incorporate exercise into your daily routine
• Find a workout buddy
• Explore different exercise options (walking, running, swimming, dancing, yoga)
• Address any physical limitations with a healthcare professional

Institutional:

• Create safe and accessible exercise facilities
• Offer affordable exercise classes and programs
• Promote physical activity in schools and workplaces
• Support research on the benefits of exercise
• Create policies that encourage physical activity (e.g., bike lanes, pedestrian-friendly areas)

2nd Mental Map: Eating a Healthy Diet

Problem:Increasing rates of diet-related diseases such as obesity, heart disease, diabetes, and certain types of cancer.

Causes:

• Unhealthy dietary habits: High consumption of processed foods, sugary drinks, unhealthy fats, and excessive sodium.
• Lack of access to healthy food: Limited availability of fresh produce, whole grains, and lean proteins in certain communities.
• Economic factors: Cost of healthy food options may be prohibitive for some individuals.
• Cultural factors: Traditional diets may not always align with modern health recommendations.
• Social factors: Busy lifestyles, convenience, and peer pressure can influence food choices.

Consequences:

• Physical health: Increased risk of chronic diseases, reduced lifespan, and decreased quality of life.
• Mental health: Poor nutrition can contribute to depression, anxiety, and cognitive decline.
• Economic burden: Healthcare costs associated with diet-related diseases can be significant.

Examples of Series or Films:

• "Food, Inc." (2008): A documentary exploring the industrial food system and its impact on health and the environment.
• " Forks Over Knives" (2011): A documentary promoting a plant-based diet as a means to prevent and reverse chronic diseases.

Intervention Proposals:

Individual:

• Adopt a balanced diet: Incorporate plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats.
• Read food labels: Be aware of added sugars, unhealthy fats, and sodium content.
• Prepare meals at home: Cooking from scratch can help control portion sizes and ingredients.
• Seek professional guidance: Consult a registered dietitian or nutritionist for personalized advice.

Institutional:

• Promote healthy eating: Implement nutrition education programs in schools, workplaces, and communities.
• Increase access to healthy food: Support farmers' markets, community gardens, and food banks.
• Implement policies that promote healthy eating: Encourage healthy food choices in school cafeterias and vending machines.
• Reduce marketing of unhealthy foods: Limit advertising of sugary drinks and processed foods, especially to children.
• Address food insecurity: Work to ensure that everyone has access to affordable, nutritious food.

3rd Mental Map: Maintain a Healthy Weight

Problem:

Obesity and overweight rates are increasing worldwide.

Causes:

• Lifestyle: Sedentary lifestyle, unhealthy diet (high in processed foods, sugary drinks, and unhealthy fats), excessive alcohol consumption, and lack of sleep.
• Genetics: Predisposition to weight gain.
• Socioeconomic factors: Limited access to healthy food options, safe spaces for physical activity, and healthcare.
• Psychological factors: Stress, anxiety, and emotional eating.

Consequences:

• Physical health: Increased risk of heart disease, stroke, diabetes, certain types of cancer, joint pain, and sleep apnea.
• Mental health: Depression, anxiety, and low self-esteem.
• Social consequences: Discrimination, stigma, and limited social opportunities.

Examples of Series or Films:

• "Super Size Me" (2004): A documentary exploring the health consequences of consuming a diet based solely on McDonald's food.
• "The Biggest Loser" (2004-2016): A reality show featuring overweight contestants competing to lose weight through a rigorous diet and exercise program.

Intervention Proposals:

Individual:

• Dietary changes: Adopt a balanced diet with plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats.
• Regular physical activity: Aim for at least 150 minutes of moderate-intensity exercise per week.
• Behavior modification: Develop healthy eating habits, manage stress, and address emotional eating.
• Seek professional help: Consult a registered dietitian, nutritionist, or therapist for personalized guidance.

Institutional:

• Promote healthy eating: Increase access to affordable, nutritious food options in schools, workplaces, and communities.
• Create safe spaces for physical activity: Build parks, bike paths, and recreational facilities.
• Implement policies that support healthy lifestyles: Encourage active commuting, restrict advertising of unhealthy foods to children, and provide subsidies for healthy food purchases.
• Improve access to healthcare: Ensure that everyone has access to affordable and quality healthcare, including preventive care and weight management services.

4th Mental Map: Get Enough Sleep

Problem: Sleep deprivation

Causes:

• Irregular sleep schedule
• Stress
• Illness
• Medications
• Caffeine and alcohol consumption
• Electronic devices before bed

Consequences:

• Fatigue
• Mood swings
• Difficulty concentrating
• Impaired memory
• Increased risk of accidents
• Weight gain
• Health problems (heart disease, diabetes, depression)

Examples of a Series or Film:

• The Simpsons episode "Homer's Enemy" (Homer's sleep deprivation leads to a rivalry)
• The Office episode "The Dundies" (Michael Scott's lack of sleep affects his judgment)

Intervention Proposals:

Individual:

• Establish a regular sleep schedule
• Create a relaxing bedtime routine
• Limit screen time before bed
• Create a comfortable sleep environment
• Manage stress
• Avoid caffeine and alcohol close to bedtime
• Consult a doctor if sleep problems persist

Institutional:

• Promote healthy sleep habits in schools and workplaces
• Provide flexible work schedules to accommodate individual sleep needs
• Create quiet and comfortable spaces for rest and relaxation
• Offer employee assistance programs (EAPs) to address stress and mental health issues
• Encourage the use of technology responsibly, such as limiting screen time before bed

5th - Mental Map: Brush and Floss Your Teeth

Problem: Dental health issues: cavities, gum disease, bad breath

Causes:

• Poor oral hygiene (not brushing and flossing regularly)
• Diet (high sugar intake)
• Genetics (predisposition to dental problems)
• Medications (can cause dry mouth)
• Smoking

Consequences:

• Pain and discomfort
• Difficulty eating and speaking
• Self-esteem issues
• Systemic health problems (heart disease, diabetes)

Example of a Series or Film:

• The Simpsons: In fourth-season episode titled "Last Train to Springfield," Ralph Wiggum confesses to his dentist that he hasn't brushed his teeth.

Intervention Proposals:

Individual:

• Brush teeth twice a day with fluoride toothpaste
• Floss daily
• See a dentist for regular check-ups
• Eat a healthy diet with limited sugar
• Avoid smoking and excessive alcohol consumption
• Use a mouthwash to help kill bacteria
• Consider dental sealants for children
• Seek professional help for dental anxiety

Institutional:

• Promote dental health education in schools
• Provide access to affordable dental care, especially for low-income individuals
• Offer dental insurance options
• Support research on dental health and disease prevention
• Increase the availability of dental professionals in underserved areas

6th Mental Map: Wear Sunscreen

Problem:

Increasing rates of skin cancer, including melanoma, the deadliest form.

Causes:

• Ultraviolet (UV) radiation from the sun: Exposure to excessive UV rays damages DNA in skin cells, leading to mutations and cancer.
• Lack of sunscreen use: Inadequate or inconsistent application of sunscreen can increase the risk of sunburn and long-term skin damage.
• Tanning beds: Exposure to artificial UV radiation from tanning beds can also increase the risk of skin cancer.
• Genetics: Some individuals may have a genetic predisposition to skin cancer.

Consequences:

• Skin cancer: Increased risk of melanoma, basal cell carcinoma, and squamous cell carcinoma.
• Premature aging: Sun damage can contribute to wrinkles, age spots, and other signs of aging.
• Immune system suppression: Excessive sun exposure can weaken the immune system.

Examples of Series or Films:

• "The Simpsons" (1989-present): In the episode "Homer's Enemy," Homer develops skin cancer after neglecting to wear sunscreen during a family vacation.
• "The Big Bang Theory": In the season 3 episode "The Gothowitz Deviation", Sheldon Cooper mentions that Leonard Hofstadter suffered sunburn during a trip to the North Pole because he did not wear sunscreen.Danny's Back," Mindy gets a sunburn after forgetting to wear sunscreen on a date.

Intervention Proposals:

Individual:

• Apply sunscreen daily: Use a broad-spectrum sunscreen with an SPF of 30 or higher, even on cloudy days.
• Reapply sunscreen frequently: Reapply every two hours, especially after swimming or sweating.
• Seek shade during peak sun hours: Avoid prolonged sun exposure between 10 a.m. and 4 p.m.
• Wear protective clothing: Cover exposed skin with clothing, hats, and sunglasses.
• Check for skin changes: Regularly examine your skin for any new or unusual moles or spots.

Institutional:

• Promote sun safety education: Educate the public about the risks of sun exposure and the importance of sunscreen use.
• Restrict access to tanning beds: Implement regulations to limit the use of tanning beds, especially among minors.
• Support sun-protective behaviors: Encourage the use of sunscreen in public spaces, such as beaches and parks.
• Provide affordable access to sunscreen: Make sunscreen available and affordable to everyone.
• Implement workplace sun safety policies: Protect outdoor workers from excessive sun exposure.

7th Mind Map: Do Not Listen to Loud Music

Problem: Hearing loss

Causes:

Exposure to loud noise (concerts, headphones)

Causes for another kinds of hearing loss:

• Aging
• Genetics
• Certain medications

Consequences:

• Difficulty hearing conversations
• Ringing in the ears (tinnitus)
• Social isolation
• Difficulty learning and working

Example of a Series or Film:

• “The Simpsons” episode "Homer's Night Out" (Homer's temporary hearing loss);
• “The sound of metal” (2019)

Intervention Proposals:

Individual

• Limit exposure to loud noise
• Use earplugs or noise-canceling headphones when necessary
• Get regular hearing checks
• Manage stress and avoid excessive noise exposure
• Consider hearing aids if needed
• Educate others about the dangers of loud noise

Institutional:

• Promote hearing health education in schools and workplaces
• Provide access to affordable hearing aids
• Establish noise regulations in public spaces
• Support research on hearing loss prevention and treatment
• Increase the availability of audiologists in underserved areas

Sobre diferentes partes do trabalho,  consulte:

429c/24 PORTFOLIO - Healthy Habits, 05/08/2024, draft

429/24 QUESTIONS: Healthy Habits Questões, 05/08/2024, draft

429d/24 MIND MAPS: Healthy Habits, 05/09/2024, draft

429b/24 TEXTS: Healthy Habits and longer lives, 25/08/2024, draft