Factors influencing overall health and wellnessPROPER DIET AND PHISICALL ACTIVITY

ITALY - POLAND

Make a choice: stay healthy!Here are 5 reasons why we should

choose to lead a healthy lifestyle:

• You will fall ill less frequently.

• You will be fit.

• You will look more attractive.

• Your brain will function better.

• You will acquire proper habits, which will ensure you a long and happy life !

FOOD PYRAMID

Healthy eating plan:

1. Eat 4-5 meals a day, do not eat between meals.

2. Drink liquids before a meal or 2 hours after.

3. Chew food thoroughly.

4. Avoid too much cholesterol.

5. Eat unprocessed products.

6. Reduce eating food containing artificial colors, preservatives or other synthetic additives.

7. Eat the last meal 2 hours before sleep at the latest.

8. Avoid eating plants picked after vegetationperiod.

9. Eat butter and maragarine in moderation.

10.Drink at least 1 litre of water daily.

11.Try to reduce the amount of coffee and tea.

12.Reduce the amount of white flour.

13.Try to cut down on sugar.

14.Try to cut down on pasteurized and homogenized cow’s milk.

15.Reduce the amount of salt and monosodiumglutamate.

Remember about vitamins!Vitamins affect various processes in our body.

Each of them determines the regularity of different reactions taking place, whose effect is the proper construction of body structures

(bones, epithelium, haemocytes, hormones etc.).

Among them there are the so-called antioxidants (vitamin E, vitamin C, beta-carotene), which fight free radicals responsible for damaging cells and

pathogenic processes.

The best sources:

- bilberries, black currants, strawberries, cherries, asparagus, radish, tomatoes, cabbage, lettuce, sweet potatoes,

- rich in vitamin C - broccoli, cauliflower, turnip, pepper, spinach

- brown rice, oates, carrots, onion, Brussels sprouts,

- Rich in vitamin E - wallnuts, hazelnuts, almonds, wheat bran, sunflower or soya oil

One apple a day keeps the doctor away!Eat at least 5 portions of vegetables and fruit every day.

Try to make your diet varied and the dishes on your plate

as colourful as possible.

COLOURS MAKE YOU HEALTHY

RED COLOUR

for your heart

A source of LYCOPENE, which fights cholesterol, is an antioxidant, slows down the skin aging process and decreasesthe risk of contracting cancer. Vegetables and fruit belonging to this group are rich in POTASSIUM, which regulates

blood pressure and heart rhythm as well as ANTHOCYANIN , which strengthens blood vessels. Therefore, theydecrease the risk of heart, circulatory and urinary system diseases and they also improve our memory.

This group includes :tomatoes, cherries, raspberries, strawberries, pepper, beetroot, pomegranate,

radish, currants, watermelons.

ORANGE COLOUR

Orange products contain carotenoid pigments, which fight free radicals, protect against atherosclerosis and cancer. Some of them, e.g. BETA-CAROTENE are converted into vitamin A, which is necessary mainly for skin and eyes, immune system or production of hormones. These products also provide VITAMIN C and LUTEIN,

a yellow pigment protecting our eyesight, and citrus fruit– FOLIC ACID. They stimulate immunity, protectcirculatory system and improve eyesight.

This group includes: pumpkin, ginger, carrots, oranges, pepper and orange tomatoes, pears, tangerines, mango, Cantalupa melons, salmon, shrimps.

COLOURS MAKE YOU HEALTHY

YELLOW COLOUR

The yellow pigment of the products belonging to this group is due to the fact that they contain LUTEIN and

ZEAXANTHIN, which prevent macular degeneration ( responsible for visual acuity).

This group includes: citrus fruit, pineapples, corn, yellow pepper.

GREEN COLOUR

Green products contain CHLOROPHYLL, which helps liver functions, rids and purifies the body of toxins, alleviates the

symptoms of asthma, slows down the aging process and improves the functioning of the nervous system. This group of

products is a source of minerals, vitamin C, A, E and K, folic acid and iron. Dill, parsley, basil, melissa and peppermint

contain plenty of vitamin C and B vitamins. That is why they accelerate metabolism and fat burning. Green products

strengthen the body, increase immunity and prevent anemia, cancer or atherosclerosis.

This group includes.: lettuce, cucumber, broccoli, green pepper and peas, white grapes, pears, gooseberries, asparagus,

avocado, Brussels sprouts, courgette, kale, artichoke, spinach, kiwi, sweetie grapefruits, broad beans, curly kale.

COLOURS MAKE YOU HEALTHY

BLUE AND VIOLET COLOUR

This pigment of vegetables and fruit results from the fact that they contain

ANTHOCYANINS, which have an antinflammatory activity, improve eyesight ,heart

function, blood circulation and accelerate collagen synthesis in the skin, which makes it

supple. They also rid the body of harmful free radicals.

This group includes: aubergine, beetroot, red onion, black and red beans, red cabbage,

radicchio lettuce, black turnip, black gooseberry, aronia, pomegranate, blueberry,

blackberry, black currant, plums, dark grapes, cherries.

WHITE COLOUR for your immune system

This group includes: garlic, onion, leek which are natural antibiotics.

They contain flavonoids and allicin which have antibacterial and antivirus activity.

Moreover, they contain sulphur, which has a positive influence on our skin and hair.

Sport is good for health!It is commonly known that sport is good for health.

How much truth is there in this statement?

As it turns out– a lot. Why?

First of all, it is because sport has a decisive influence

on the functioning of our body:

• The volume of blood circulating in the body increases, which enables biological regenerationthanks to ridding the body of harmul substances and metabolites really fast.

• Muscle mass increases, and bones, ligaments and tendons become stronger. Bone densityincreases.

• The hormonal system and the function of liver and endocrine glands improves

• Immunity increases

• Lung capacity increases and the process of supplying oxygen to the body improves

• Mental tension decreases, the negative effects of stress are reduced

• The activity of the nervous system and proper functioning of the mind are induced

• Stamina improves

All this makes it possible to enhance or maintain physical fitness and overall health and wellness.

SPORT CLUB

„GRYF”

BRZESKO

Unfortunately more and more young people are obese and suffer from various illnesses onlybecause of lack of physical activity.

There are a few steps to follow in order to avoid this phenomenon.

Here they are:

- Try to do as much housework as possible: do the cleaning, vacuuming, take out the rubbish

- Limit the time spent in front of TV or find yourself something to do while watching TV, don’t just sit and do nothing

- Try to use your car less, go on foot whenever it is possible- it’s clean,cheap and eco-friendly

- If only you can- use the stairs, not the lift

- Arrange different sports activities with your friends

- Take part in the extracurricular sports activities organized by the school

- Participate in PE lessons actively

- Go for a walk in your free time – walking in energetic pace is one of the most effective forms of physicalactivity

- Don’t sit during breaks at school- use this time to move around and do some simple exercises- it will preventfatigue and tension after a long period of work and will also prevent overloading the central nervous system

It is very important to adapt physical activity to individualcapabilities as well as to exercise regularly and with a proper

attitude.

THANK YOU FOR WATCHING

This project is realized thanks to the European Commission funding

under the " Lifelong Learning Programme".

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The European Commission is not responsible for the use of the data contained herein.