1. Bonus Chapter on Health Here are Quick Ways to Better Health Which is Important for Making Your Dreams Come True Copyright 2011. Raymond Gerson

2. Introduction to Chapter 7 “The poorest man would not part with health for money, but the richest would gladly part with all their money for health.” Charles Caleb Cotton Your physical and mental health affect your ability to succeed in college and life. A fit and healthy body will give you more energy to pursue your dreams. A fit and healthy body will give you more energy to pursue your dreams. Your physical and mental health affect each other.

3. Benefits of Good Health Increases your chances of living a longer life. More energy to pursue your dreams. Greater sense of well being. Improves your overall quality of life. Good physical health positively influences your mental health.

4. Why It’s Important to Take Care of Your Body Your body is irreplaceable. If you only could have one car for life would you not take good care of it? Genetics plays a role in your health, but your life style is a big factor. Without good health it will be difficult to make your dreams come true. Get enough sleep. Sleep deprivation can damage your health and cause memory loss.

5. Ideas for Living a Long and Health Life Drink enough water. Rule of thumb is to drink half your weight in ounces a day. Get a little early morning or late evening sunshine. It gives you vitamin D and is needed for strong bones. Exercise. There are three main types needed: flexibility, aerobic, and strength training. Examples are stretching or yoga, walking, and weight lifting.

6. Ideas for Living a Long and Healthy Life (cont’d) Don’t smoke. It can damage your health and cause serious illness. Eat well. Eat plenty of fresh fruits and vegetables. Whole grains, and some beans and nuts are good. Avoid or reduce fast foods and foods high in salt, saturated fat and sugar. Good dental hygiene. Many dentists say brushing and flossing once a day can add years to your life. Many bacteria start in the mouth and loss of teeth is often due to gum disease. Get enough sleep. Lack of sleep can hurt your health and cause memory loss.

7. Ideas for Living a Long and Healthy Life (Cont’d) Alcohol and drug abuse can damage your health. They can destroy brain cells and impair physical and mental functioning. Sexual responsibility and health. Be sexually responsible. Irresponsible sexual behavior can result in sexually transmitted diseases and unwanted pregnancies. Avoid dangerous situations. Don’t put yourself at unnecessary risk such as drinking and driving. Don’t walk alone in unsafe areas. Do the “Rate your health habits” activity.

8. Mental Health Tips Build your self-confidence. Set small goals and achieve them one by one. Increase your self-worth. Do things that make you feel good about yourself. Keep fit and healthy. This helps your state of mind. Make time for family and friends. Good relationships are good for your mental health. Budget your finances. This will reduce stress and anxiety.

9. Mental Health Tips (Cont’d) Express your feelings. You need a healthy outlet for your emotions. Set goals for what you want. This gives your life purpose and direction. Give and receive. Joy comes from helping others and allowing others to give you love and support also. Balance your work and play. There is a time for both. Find time for fun and laughter.

10. Mental Health Tips (cont’d) Associate with positive people who support your goals. Don’t expect perfection from yourself or others. Accept what you cannot change. Change what you can. Forgive yourself and others for past mistakes. Inability to forgive can hurt your physical and mental health. Manage stress.

11. Ways to Manage Stress Good time management. Express your feelings. Avoid highly stressful situations when possible. Break tasks into small steps. Seek help when needed. Focus on your successes, not on your failures. Exercise and eat well.

12. Hierarchy of Needs Psychologist Abraham Maslow saw needs arranged like a ladder or pyramid.

13. Hierarchy of Needs (cont’d) Needs that are lower on the pyramid such as the need for food and water or safety will preoccupy your mind if they are unfulfilled. You can work on several higher needs at the same time or interchangeably. Maslow believed the highest need is for self- actualization or the need to become all that you can be. Which of these needs are your greatest concern? Do the “Rate your mental health” activity.

14. Summary of Main Points Your physical and mental health affect each other and every other part of your life. Exercise and good nutrition can improve your health and increase your energy which you will need to achieve your goals. Good mental health is attainable for you and can improve your concentration, ability to learn, and college success. Good mental health will give you clarity of thought and the inner strength to go through your life’s ups and downs.