4 Health Behaviors That Could Make You Successful in Your Life

Health, Health Guide, Nutrition Guide, 4 Health Behaviors That Could Make You Successful in Your Life

Health Behaviors and Pathways TO Adulthood

Health behaviors are associated with pathways to adulthood because they have the potential to durably influence a young person’s emotional, cognitive, and social capital. As well as the biological function and structure. In turn, these sources of capital affect young people’s capacities to succeed in the educational, labor, sport, and marriage markets. Indeed, children and adolescents exposed to detrimental parental health behaviors. Especially those who also adopt detrimental health behaviors themselves may have diminished cognitive, emotional, and social capacities that then constrain opportunities to pursue pathways to adulthood involving higher education and/or family formation. 

 

Health Behavior Key Factors

Adolescent health behaviors are associated with combinations of school, work, and family careers that characterize distinct pathways to adulthood. As well as the environment in general and home environment in particular, type of peers, limited access to inspiration, eating practice, and socioeconomic status.

 

Stigma As an Example

For instance, the stigma associated with being overweight carries over to the labor market with heavier people facing wage penalties and a lower likelihood of promotion to managerial positions. BMI Adolescent health behaviors may also have cognitive, emotional, and social consequences that, in turn, affect young people’s capacities to succeed in schools, workplaces, and marriage markets.

 

Adolescence Stage is Very Important

Adolescents should be considered as an important target group for health promotion efforts since persistent health behaviors begin to solidify in adolescence.

 

 

4 Health Behaviors That Should Be Under Control 

Eating Practice

Parents or other family members can structure home environments in order to help the child develop healthy eating habits. The home environment affects children’s appetite by manipulation of dietary tastes in order to encourage eating. Especially when fussiness and picky eating are existing and by restricting or limiting the food access when obesity exists (Backett et al. 2010); (Gibson and Cooke 2017). Also, we should focus on the emotional dimension, there the emotional climate in which eating takes place (Albon, 2005). Eating a healthy diet is important for the development of the brain and connection tissues. As well as for building the immunity and nervous system.

Nutritional Dishes on astrakos.com

 

Alcohol Use

A wide range of global, regional, and national policies and actions are in place to reduce the harmful use of alcohol. The latest causal relationships suggested by research are those between the harmful use of alcohol and infectious diseases such as tuberculosis and HIV/AIDS. Alcohol-related harm is determined by the volume of alcohol consumed, the pattern of drinking, and, on rare occasions, the quality of alcohol consumed. The harmful use of alcohol is a component cause of more than 200 disease and injury conditions in individuals, most notably alcohol dependence, liver cirrhosis, cancers, and injuries. Such consequences may affect your capacities to succeed in schools, workplaces, and marriage markets.

Health, Health Guide, Nutrition Guide, 4 Health Behaviors That Could Make You Successful in Your Life

 

Smoking

The risk of smoking may be associated with depression and the risk of depression can be associated with a genetic variant because health is a function of genetic and environmental exposures. So one factor can lead to another factor and the accumulation of the factors can increase the risk of smoking. Smoking may cause biological aging such as heart disease and increased risk of getting lung cancer. Smoking may directly result in subclinical atherosclerosis through an inflammatory effect on the arterial wall, but it also reduces exercise behavior due to respiratory symptoms. This in turn results in reduced aerobic capacity but also increases obesity. This in turn results in insulin resistance syndrome and is a risk factor for coronary heart disease. That affects the capacities to succeed in schools, workplaces, and marriage markets.

Health, Health Guide, Nutrition Guide, 4 Health Behaviors That Could Make You Successful in Your Life, Smoking from the perspectives of biological process, life course and social context

 

Physical Activity

The high prevalence of physical inactivity is a global problem, that contributes to increased morbidity, cardiovascular diseases, cancers, musculoskeletal diseases, chronic respiratory diseases, mental illness and diabetes, higher rates of premature death, obesity, overweight and increased, weakness, as well as economic costs. The well-trained individual has a better opportunity to be attractive for working place. Consequently, that may affect your capacities to succeed in schools, workplaces, and marriage markets. Therefore, training at least two days a week could improve your biological and social state and keep you away from diseases.

Health, Health Guide, Nutrition Guide, 4 Health Behaviors That Could Make You Successful in Your Life

 

 

 

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Why Taking Girls’ Attention is More Important than Boys’ Attention

Health, Health Guide, Physiology Guide, Psychology Guide, Why Taking Girls' Attention is More Important than Boys' Attention
1. Suicide - Public Health     

 

Suicide is a global public health concern, especially among adolescents. Physical activity has a positive effect on the prevention and treatment of common psychiatric disorders. In a Cross-sectional study from the Global School-based Student Health Survey. They assess the association between physical activity and suicide attempts among adolescents. The study included 136,857 adolescents, from 48 countries. The adolescents aged 12-15 years.

They found that meeting physical activity guidelines was associated with lower odds for suicide attempts in boys (OR=0.78) But not for girls (OR=1.22; 95%CI=1.10-1.35).

As a result engagement in physical activity may be an effective strategy for the prevention of suicide attempts for boys but not for girls. That’s why we should care more about girls and meet their needs.

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Should Children and Adolescents Train Resistance Training

Health, Health Guide, Physiology Topics, Should Children And Adolescents Train Resistance Training

Most people are driven by misconceptions and myths about pediatric resistance training. Some of the myth are:

  1. Children are more susceptible to injury due to the un-fused growth plates.

  2. Resistance training would be harmful to the developing skeleton.

  3. Children cannot gain strength from resistance training due to a lack of testosterone.

  4. Weights training will stunt children and adolescent’s growth.

 

In this article, we aim to give athletes, coaches, and parents a better understanding of the health benefit from resistant training and the manual to understand the case such as:

  1. What age is appropriate to start strength training?

  2. What is the frequency of strength training?

  3. What is the intensity of strength training?

  4. What are the rest periods?

  5. What is the recommended volume?

  6. What is the risk of training at childhood age?

All these questions and more questions related to this subject we answer it with high quality of references from the newest articles in the research industry.

 

What age is appropriate to start strength training?

A study conducted in Australia by Duhig with 18 prepubescent under <12 years of age. Children were strength-trained three times per week for 9 weeks and the result ended with a 42.9% increase in strength. The increase was in adaptations in muscle excitation-contraction coupling, increasing motor unit activation, and improving motor skill coordination. On the contrast of the myth that says “weights training will stunt children and adolescent’s growth” a large study from the UK conducted by Lloyd, confirmed that resistant training gives positive alterations in overall body composition and metabolic health in children and adolescents.

 

 The befit of strength training for children

  1. For children strength training can enhance cardiac function.

  2. Enhance bone-mineral density and improve skeletal health.

  3. Muscular strength increases due to the maturation of the central nervous system such as improvements in motor unit recruitment.

  4. Improvement in firing frequency.

  5. Improvement in synchronisation.

  6. Improvement in neural myelination.

 

A study has shown that children 5–6 years of age made noticeable improvements in muscular fitness with resistance training exercises using free weights, elastic resistance bands and machine weights.

 

The benefits of strength training for Adolescents

  1. For adolescents, resistance training can increase muscular strength due to the structural changes that resulting from the increase of hormonal concentrations, for males more due testosterone, growth hormone, and insulin-like growth factor, which lead to increases in muscle cross-sectional area due increasing in muscle fiber size.

  2. The increase in the number of muscle fibers determined as a result of prenatal myogenesis which means the formation of muscular tissue, particularly during embryonic development.

  3. Increasing activation in the motor unit and improving the neural development, in additional resistance training can even reduce body fat, improve insulin sensitivity, and reduce injury risk.

On the contrast to the traditional fears and misinformed concerns that says, “resistance training would be harmful to the developing skeleton” The fears that resistance training would injure the growth plates of youths or reduce eventual height in adulthood are not supported by scientific reports or clinical observations, furthermore it will increase bone-mineral density. For female resistance training programmes have been shown to reduce abnormal biomechanics, induce the neuromuscular spurt and decrease injury rates.

 

Elsewhere, another study by Micheli estimated on the contrast of the myth that says “Children are more susceptible to injury due to the un-fused growth plates” suggests that chance to have injury is less in a child (<13 years of age) than of an adolescent (13-19 years of age) because the epiphyseal plate of a child is stronger and more resistant to shearing forces.

 

What is the epiphyseal plate?

The epiphyseal plate is an area where the formation of new bone is possible. It is located at each end of long bones. In this area remodeling and development of new bone occur enabling the long bone to grow in length and girth until the closure of the growth plate at skeletal maturity. The plate is found in children and adolescents and after that age the entire cartilage becomes replaced by bone, leaving only a thin epiphyseal scar which later disappears.

The epiphyseal plate consists of three principal layers with immature cells in the resting zone. “Stem-like cells in the resting zone have a finite proliferative capacity that is gradually exhausted, which consequently results in the fusion of the growth plate at the end of puberty” (EMONS et al. 2009, P. 654).

 

 

The recommended training program for children and adolescents

The recommended training program should include exercises that target the balance, coordination, and strength at the same movement with complex movement with the right technique.

 

What is the minimum age for training?

The minimal age for a child to start weight training is 6 years of age.

 

How many times should the youth train?

According to two studies the athlete should weight train 2-3 days per week.

 

In which intensity should youth train?

The intensity should be 6-15RM or 50-85% 1RM the studies mention that intensity should be moderate to high. For those who are overweight and has obese low intensity is recommended. The rest period is at least 3 minutes between sets and exercises while another study says one minute should suffice for most children.

 

How much volume should the youth train?

A study mentions that an overall volume of 1-3 sets per muscle group while a long duration for those who are overweight and has obese.

 

Adolescents and youth should not train strength training without supervision

According to Jonasson et al. (2014) overloading the hips in growing individuals can disrupt the epiphyseal plate. Even Faigenbaum et al. (2009, P. 62) mention that growth cartilage can be easily damaged by repetitive microtrauma, improper lifting techniques, or maximal lift. That’s why We in Astrakos.com think that strength training should be followed by the supervision of a qualified trainer because if youth hurt themselves in the epiphyseal plate in a sport especially by accident injury, that can lead sometimes to deleterious or dysfunction in that area and may growth not occur partially or completely. We want to mention also that most of the studies have investigated muscles related issues, bone density, neural issues, fat issues, but there are limited studies that investigate bone volume and length. That’s why new studies should be conducted with a focus not only on bone density but also on the bone volume and length.

 

References

 

Duhig. S. (2013). strength training for the young athlete. Journal of Australian strength and conditioning. Journal of Australian strength and conditioning. 21(4), pp. 53-58. (02-01-2018)

Emons, J., Chagin, A, S., Hultenby, K., Zhivotovsky, B., Wit, J, m., Karperien, M. & Sävendahl, L. (2009). Epiphyseal Fusion in the Human Growth Plate Does not Involve Classical Apoptosis. International pediatric research foundation. 66(6), pp. 654-659.  DOI:0031-3998/09/6606-0654.

Faigenbaum, D., Kraemer, W, J., Blimkie, C., Jeffreys, I., Micheli, L, J., Nitka, M & Rowland, T, W. (2009). Youth resistance training: updated position statement paper from the national strength and conditioning association. National strength and conditioning Association. (23), pp. 60-79. Doi: 10.1519/JSC.0b013e31819df407.

Jonasson, P, S., Ekström, L., Swärd, A., Sansone, M., Ahlden, M. & Karlsson, J. (2014). Strength of the porcine proximal femoral epiphyseal plate: the effect of different loading directions and the role of the perichondrial fibrocartilaginous complex and epiphyseal tubercle – an experimental biomechanical study. journal of experimental orthopaedics. 1 (4), p.1. Doi.org/10.1186/s40634-014-0004-y.

Lloyd, S,R., Faigenbaum, A, D., Stone, M, H ., Oliver, J, L., Jeffreys, I., Moody, J, A.,   Brewer, C.,  Pierce, C, K., McCambridge M, T.,  Howard, R., Herrington, L., Hainline,H., Micheli, J, L., Jaques,R., Kraemer, W, J., McBride, G, M., Best, T, M.,  Chu,D, A., Alvar,B, A. & Myer, G, D. (2013). Position statement on youth resistance training. International consensus. pp. 1-12. doi:10.1136/bjsports2013-092952.

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