Approaches to Health Promotion

Running head: APPROACHES TO HEALTH PROMOTION 1
Approaches to Health Promotion
Name
Institutional Affiliation

APPROACHES TO HEALTH PROMOTION 2
APPROACHES TO HEALTH PROMOTION
Introduction
The goal statement for the PHI contact is to control the mood swings by eating a healthy
diet and regular exercise. The rationale for choosing this PHI is to have a proper eating time
table, build better relationships, become more productive, and boost opportunities. Healthy
eating and physical are the leading measures to control mood swings (Skurikhina et al., 2016).
Action Plan
To increase the physical activities, one must be engaged in yoga exercise to reduce stress
and tension, which improves mood by focusing on an array of stretching, breathing, alongside
motion. This created a release of emotions in the body. Also concentrate on cardiovascular
exercises and aerobics through intense exercise, thereby releasing chemicals (serotonin,
adrenaline, dopamine, and endorphins) in the body. This created the desired intensity for the
mood-raising chemical high (Breymeyer et al., 2016).
To ensure healthy eating, the first step is to draw a regular eating time table. This is
followed by the identification of essential food items that would provide a diet eating table and
placing them in the timetable at the right time. This helped get rid of unhealthy eating patterns,
which would otherwise trigger moods swings. It helped avoid skipping meals, cutting out entire
food groups, and also avoid eating too many refined carbohydrates (Cardi, Leppanen & Treasure,
2015).
Methodology
The following healthy eating habits and regular exercise or physical activity (PA) were
undertake to control the mood swings
1. Healthy eating:

APPROACHES TO HEALTH PROMOTION 3
 Keeping proper nutrition since this is important to mental health as it is to
physical health. This was achieved by eating at set intervals throughout the day by
following the eating timetable.
 Choosing less refined sugars as well as eating other whole grains and including
protein at every meal and eat a range or variety of foods.
 Including omega-3 rich foods such as oily fish in the diet and reaching and
maintaining a healthy weight and drinking plenty of water and ensuring all the
essential nutrients needed and also preventing irritability (Ris et al., 2016).
2. Physical activities steps
 Heading outdoors for high vitality, pleasure, enthusiasm, and self-esteem level
alongside lower levels of depression, tension, and fatigue.
 Engaging in walking and cycling to work, cleaning up the yard, and gardening.
This helped get one moving and away from television or computer.
 Heading outside to get much light, which lifted the moods and helped one feel
better.
 Exercising in nature “green exercise,” which raised the mood by walking through
a park.
 Exposing the body to plants to improve the immune system.
Results
This PHI helped one eat healthy food at intervals throughout the day, choose less
refined sugars, eat more whole grains. It resulted in the inclusion of protein at every meal, eating
a range of foods, drinking plenty of water, and omega-3 rich foods. It led to effective control of
blood sugar level. It further energizes a person and better emotional well-being. It led to the

APPROACHES TO HEALTH PROMOTION 4
avoidance of missing mills, cutting out whole food groups, and eating too many refined
carbohydrates (Young et al., 2017).
Physical activity through outdoors exercises led to high vitality, pleasure, enthusiasm,
and self-esteem level alongside lower levels of depression, tension, fatigue. It also resulted in
increased serotonin, which controls the mood swings. It increased vitamin D, which controls
depression ((Legey et al., 2017). ). Outdoor exercise also led to less screen time hence reducing
sedentary life than if one were in the gym. Yoga reduced tension and stress hence improved
mood. Cardiovascular exercises and aerobics released chemicals (serotonin, adrenaline,
dopamine, and endorphins), which created the desired intensity for the mood-raising chemical
high (Prick et al., 2016).
Reflection
It is well known that unhealthy eating trends cause moods swings. Fluctuating blood
sugar alongside nutritional imbalance are always blamed. Therefore, in this PHI contract, the
focus is on ensuring a steady source of fuel from the diet/food eaten. This ensured that the body
and mind function well. This was maintained by having a regular eating timetable with all the
food types in reasonable amounts. This was effective because it helped one avoid skipping
meals, cutting out whole food groups, and eating too many refined carbohydrates. This was
effective because it was true that missed meals, particularly breakfast, triggered low blood sugar,
which made one felt tired and weakened (Schöndube et al., 2017).
Cutting out entire food group means a reduction of a food variety in the diet, which made
it difficult to get all essential nutrients. Thus, this regular eating table with all food variety
guaranteed the right levels of iron, zinc, B vitamins, vitamin D, magnesium, and omega-3 fatty
acids whose lack was linked to worsening moods alongside reduced energy. The eating timetable