Delivery in day(s): 3
SNPG3939 Psychoactive Substance in Mental Health
Health behaviour I wish to change
The health behaviour that I wished to change was poor diet. My goals included avoiding of sugar added drinks by consuming more water, making a diet chart with vegetables and fruits, removal of fatty foods by increasing protein intake. Foods of poor diet include those with low or nil nutritional values (Boyland & Halford, 2013). Prolonged consumption of food with low nutritional value can lead to serious consequences on the health care and mind. Good nutrition is an integral part of leading a healthy life. Healthy diet with high nutritional value combined with physical activity can allow leading to reach a healthy weight and reduce risks from chronic diseases and also allow overall promotion of health. I wished to change my health behaviour towards healthy diet for reducing risks from diseases and leading a proactive life (Rosen, Lim, Felt, Carrier, Cheever, Lara-Ruiz, Mendoza, 2014).
Short-term goals to achieving this change
In order to change health behaviour and attain a healthy life, there are 3 short-term goals that need to be achieved. According to LaCaille, Dauner, Krambeer and Pedersen (2011), unhealthy diet which includes eating junk food with sugar drinks such as cold drink have become a part of my lifestyle. Short term goals will allow achieving long term goals over long time period. Therefore, short term goals includes;
- Substituting drinking sugary drinks cold drinks by drinking more water.
- Setting by a diet chart that includes more of vegetables and fruits.
- Increasing protein intake by removing all fatty foods.
Long-term goals to achieving this change
Similar to defining of short term goals, it becomes integral to incorporate long term goals, which will be pursued once short term plans are achieved. Downs, Loewenstein and Wisdom (2009) stated that long-term goals include overcoming the habit of pursuing a poor diet and incorporating diet that includes high nutritional values. The long term goal will need to be continuously broken down into smaller objectives, which will allow bring about a transformation in the heath behaviour (Bisogni, Jastran, Seligson & Thompson, 2012).
Positives versus the negatives of changing your behaviour
Each aspect of change has some positive factors as well as certain negative aspects that have to be taken into consideration (Cecchini & Warin, 2016). While changing of organisational behaviour to include a healthy diet can be seen as having pros only, however while considering the past dietary framework it can be seen to be having several negative aspects as well. Louis, Chan and Greenbaum (2009) states some of the pros of changing health habits into having nutritional diet and changing fast foods or sugary drinks includes lowering obesity, lowering risks from diabetes, cancers, heart ailments and so on. Other pros includes increased energy levels, lower tendency of bloating or feeling acidic, increased rate of functionality, ability to carry out exercises and so on. Some of the cons of changing diet might include high mental depression from inability to consume foods rich in fats or sugary drinks (Chan & Woo, 2010). Inability to cope with changes resulting in loss of motivation towards other roles, stress and so on.
Impact of changing the behaviour on your health
Any changes in health behaviour brought about will have tremendous impacts on health, especially in relation to transforming from junk food (Denny, Loth, Eisenberg & Neumark-Sztainer, 2013). Junk foods have been known to have various negative associated health impacts. Increased intake of junk food and sugary drinks causes obesity, high cholesterol, high blood pressure and many more health impacts. Michie, Abraham, Whittington, McAteer and Gupta (2009) states changing behaviour to eat more healthy alternatives will lead to leading a normal life. Eating healthy will increase movement, rate of activities, reduce rates of stress, reduce acid influx, reduce rates of cholesterol, improve digestion and so on. Moreover, there are other long term health benefits associated with eating healthy foods (Sargeant, Valli, Ferrier & MacLeod, 2008).
Impact of changing the behaviour on your lifestyle
Changing health behaviour will not only affect health but also will impact lifestyle (Aalbers, Qin, Baars, de Lange, Kessels & Rikkert, 2016). Transiting from junk food to healthy behaviour will affect lifestyle. Lifestyle changes include being more active, being able to participate in sports or other physiological activities, living a less sedentary lifestyle and feeling more energetic. Kim, Suh & Eves (2010) states that effect of junk food is tremendous on health and cognitive functions. It might lead to some impairment of normal cognitive and physiological functioning as well as well-being. Therefore, it is more likely that eating healthier food will have several positive effects on the physical and mental health (Story, Kaphingst, Robinson-O'Brien & Glanz, 2008).
Record your progress on a weekly basis
While deciding on a health transformation, it becomes critical to track weekly progress. A brief record of 7 weeks regarding progress of behavioural change has been depicted to reveal obstacles, benefits encountered. In the week 1, it was almost impossible to switch from junk food however, I could easily transform from sugary drinks (Kristeller & Wolever, 2010). In the first week, there was tremendous obstacles faced such as demotivation, stress from switching behaviour. Benefits included forming of the diet chart and developing a schedule for eating healthy. In the Week 2 there were lesser obstacles faced and greater benefits. I was able to avoid carbohydrates along with sugary drinks; I could overcome obstacles of arranging healthy food options that was not prepared in the family kitchen. Benefits of the week included developing mental motivation for undertaking change behaviour. In Week 3, I was able to increase protein intake and eating fruits and vegetables, obstacles included high prices of fruits and vegetables in the strategic marketing. Benefits included experiencing a feeling of light weightiness and increased activity levels. In Week 4, I was back on eating junk food as I did not experience much weight loss over the past few weeks. Obstacles included short-sightedness and benefits included feeling happy from eating unhealthy food options. In Week 5, I was back to eating healthy such as increased intake of fruits and vegetables, with water as a substitute for drinks. Obstacles included inability to manage time to get such foods and benefits were feeling of betterment. In Week 6 and Week 9 proved to be highly effective as I had been able to transform my behaviour completely to transform into healthy options. Benefits from the transition were able to gain from healthy diet plan and obstacles were overcome easily.
Provide a reflection on your change journey
Transiting from non-healthy into healthy options includes tremendous changes. It not only includes change in diet rather change in lifestyle. Piana, Battistini, Urbani, Romani, Fatone, Pazzagli, Laghezza, Mazzeschi and De Feo (2013) states that such lifestyle changes cannot easily be accommodated rather requires careful planning and strategizing dietary plans into daily lifestyles. The most important change journey I feel is in the mind, as a person need to prepare oneself mentally for taking up any personal change procedure. Eating unhealthy foods or drinking sugary drinks have been found to have addictive properties. The most important barrier that one has to overcome is present in the mind and does not have much physical relevance. Reflecting on the change journey can provide tremendous insights.
1. Aalbers, T., Qin, L., Baars, M. A., de Lange, A., Kessels, R. P., & Rikkert, M. G. O. (2016). Changing behavioral lifestyle risk factors related to cognitive decline in later life using a self-motivated eHealth intervention in Dutch dults. Journal of medical Internet research, 18(6). Retrieved on 20th September 2018, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4930530/
2. Bisogni, C. A., Jastran, M., Seligson, M., & Thompson, A. (2012). How people interpret healthy eating: contributions of qualitative research. Journal of nutrition education and behavior, 44(4), 282-301. Retrieved on 20th September 2018, from https://www.sciencedirect.com/science/article/pii/S1499404611006488
3. Boyland, E. J., & Halford, J. C. (2013). Television advertising and branding. Effects on eating behaviour and food preferences in children. Appetite, 62, 236-241. Retrieved on 20th September 2018, from https://www.sciencedirect.com/science/article/pii/S0195666312000980
4. Cecchini, M., & Warin, L. (2016). Impact of food labelling systems on food choices and eating behaviours: a systematic review and meta?analysis of randomized studies. Obesity reviews, 17(3), 201-210. Retrieved on 20th September 2018, from https://onlinelibrary.wiley.com/doi/abs/10.1111/obr.12364
5. Chan, R. S., & Woo, J. (2010). Prevention of overweight and obesity: how effective is the current public health approach. International journal of environmental research project and public health, 7(3), 765-783.Retrieved on 20th September 2018, from https://www.mdpi.com/1660-4601/7/3/765/htm
6. Counihan, C., & Van Esterik, P. (Eds.). (2012). Food and culture: A reader. Routledge. Retrieved on 20th September 2018.
7. Denny, K. N., Loth, K., Eisenberg, M. E., & Neumark-Sztainer, D. (2013). Intuitive eating in young adults. Who is doing it, and how is it related to disordered eating behaviors?. Appetite, 60, 13-19.Retrieved on 20th September 2018, from https://www.sciencedirect.com/science/article/pii/S019566631200400X
8. Downs, J. S., Loewenstein, G., & Wisdom, J. (2009). Strategies for promoting healthier food choices. American Economic Review, 99(2), 159-64. Retrieved on 20th September 2018,