Personal Health Initiative (PHI) Report: Health Promotion Approaches

This report details a Personal Health Initiative (PHI) contract aimed at controlling mood swings through a combination of healthy eating and regular physical activity. The introduction outlines the health issue, the intervention's importance, and its goals. The action plan emphasizes the importance of a regular eating timetable and various exercises to reduce stress. The methodology section describes the implementation of healthy eating habits, including balanced nutrition, whole grains, and omega-3 rich foods, alongside physical activities like outdoor exercises, yoga, and cardiovascular exercises. Results show that the PHI effectively controlled blood sugar levels, improved emotional well-being, and reduced depression and fatigue. The reflection highlights the benefits of a steady fuel source from the diet and exercise on nerve development and serotonin activity. Recommendations include outdoor exercises, a regular eating timetable, and regular cardiovascular aerobics. The report concludes that strict adherence to the action plan can effectively manage mood swings. The reflective diary provides a detailed account of the student's journey and challenges faced while completing the PHI.

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

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prevented eating too many refined carbohydrates, which would otherwise trigger blood sugar to
rise and drop rapidly because of the high intake of unhealthy, processed carbohydrate like
pastries and white bread. This prevented irritability and low energy (de Bruin, van der Zwan &
Bögels, 2016).
Physical exercise was effective in controlling mood swings (Sobral Monteiro-Junior et
al., 2015). Thus by engaging in the workouts explained in the methodology, the nerve
development was altered, resulting in enhanced activity of serotonin (mechanism contributing to
the movement of mood). Thus, engaging in moderate intensity exercise (most days of the week)
helped control any depressant effect. Therefore, heading outdoors stayed effective because it
boosted serotonin hence maintaining mood balance (Felver et al., 2015).
Recommendation and Conclusion
Physical exercise and healthy eating helped improve and control the mood. As has
been observed, the results of the actions undertaken in the methodology were effective. They
ensured the goal was met by lighting up the moods, which was the main aim of this PHI. This
implied that the PHI was useful and helpful in tackling the mood swings. Thus, strict adherence
to all actions highlighted in the action plan and method sections would light up the mood. In
dealing with a patient in the future, the following three recommendations are proposed as the
main strategies to use when working with any patient to control mood (Skurikhina et al., 2016).
 Outdoor exercises for high vitality, pleasure, enthusiasm, and self-esteem level
alongside lower levels of depression, tension, and fatigue
 Healthy eating by having a regular eating timetable with all the food types in
reasonable amounts

APPROACHES TO HEALTH PROMOTION 6
 Regular cardiovascular aerobics through intense exercise to releasing chemicals
(serotonin, adrenaline, dopamine, and endorphins) which create the desired
intensity for the mood-raising chemical high

APPROACHES TO HEALTH PROMOTION 7
References
Breymeyer, K. L., Lampe, J. W., McGregor, B. A., & Neuhouser, M. L. (2016). Subjective mood
and energy levels of healthy weight and overweight/obese healthy adults on high-and
low-glycemic load experimental diets. Appetite, 107, 253-259.
Cardi, V., Leppanen, J., & Treasure, J. (2015). The effects of negative and positive mood
induction on eating behaviour: A meta-analysis of laboratory studies in the healthy
population and eating and weight disorders. Neuroscience & Biobehavioral Reviews, 57,
299-309.
de Bruin, E. I., van der Zwan, J. E., & Bögels, S. M. (2016). A RCT comparing daily
mindfulness meditations, biofeedback exercises, and daily physical exercise on attention
control, executive functioning, mindful awareness, self-compassion, and worrying in
stressed young adults. Mindfulness, 7(5), 1182-1192.
Felver, J. C., Butzer, B., Olson, K. J., Smith, I. M., & Khalsa, S. B. S. (2015). Yoga in public
school improves adolescent mood and affect. Contemporary school psychology, 19(3),
184-192.
Legey, S., Aquino, F., Lamego, M. K., Paes, F., Nardi, A. E., Neto, G. M., ... & Machado, S.
(2017). Relationship Among Physical Activity Level, Mood and Anxiety States and
Quality of Life in Physical Education Students. Clinical practice and epidemiology in
mental health: CP & EMH, 13, 82.
Prick, A. E., de Lange, J., Scherder, E., Twisk, J., & Pot, A. M. (2016). The effects of a
multicomponent dyadic intervention on the mood, behavior, and physical health of
people with dementia: a randomized controlled trial. Clinical interventions in aging, 11,
383.

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Ris, I., Søgaard, K., Gram, B., Agerbo, K., Boyle, E., & Juul-Kristensen, B. (2016). Does a
combination of physical training, specific exercises and pain education improve health-
related quality of life in patients with chronic neck pain? A randomised control trial with
a 4-month follow up. Manual therapy, 26, 132-140.
Schöndube, A., Bertrams, A., Sudeck, G., & Fuchs, R. (2017). Self-control strength and physical
exercise: an ecological momentary assessment study. Psychology of sport and
exercise, 29, 19-26.
Skurikhina, N. V., Kudryavtsev, M. D., Kuzmin, V. A., & Iermakov, S. (2016). Fitness yoga as
modern technology of special health groups’ girl students’ psycho-physical condition and
psycho-social health strengthening. Physical education of students, 2, 24-31.
Sobral Monteiro-Junior, R., Pereira de Souza, C., Lattari, E., Rocha, B. F., Mura, G., Machado,
S., & Bezerra da Silva, E. (2015). Wii-workouts on chronic pain, physical capabilities
and mood of older women: a randomized controlled double blind trial. CNS &
Neurological Disorders-Drug Targets (Formerly Current Drug Targets-CNS &
Neurological Disorders), 14(9), 1157-1164.
Young, H. A., Cousins, A. L., Watkins, H. T., & Benton, D. (2017). Is the link between
depressed mood and heart rate variability explained by disinhibited eating and
diet?. Biological psychology, 123, 94-102.

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Appendix B: Reflective Diaries
1. PHI-Mid-Way Diary
Before undertaking the PHI experiments, I was so anxious and worried about whether I
would progress with my personal health initiative. However, my anxiety kept on reducing as I
engaged in the process of completing my PHI. First, I was happy when I managed to set my PHI
goal statement. I must say that this was the hardest part of my PHI contract since everything
would then be premised in this goal statement. I got relieved when the tutor approved my goal
with comments on how I needed to proceed. I managed to showcase the rationale for choosing
mood swings as the health issue that I needed to promote. I got straightforward reasoning, and
this even made it easier for me to understand the direction of my PHI.
The next step was a bit challenging. This was the step where I had to choose the
interventions to help me control my moods swings. I took sometimes retrieving the information
online and reviewing and evaluating the sources that would help me get the desired insight on
what special measures I needed to implement to help me control the moods swings. While I must
admit that I faced problems understanding the relationship between moods swings and the
possible interventions, including physical exercise and healthy eating, it became more
comfortable for me to demonstrate how these two interventions were effective. The hardest
barrier I faced here is that there is still less literature or studies relating moods swings to either of
the interventions I selected.
To this end, I continued doing some research, and I got some articles that helped link
up the mood swings and the healthy eating and physical. I must say that it became more
comfortable for me at this juncture to demonstrate the relationship between a healthy diet and
physical exercise. Therefore, I was able to show how to the action plan and how I would measure

APPROACHES TO HEALTH PROMOTION 10
the outcome of the PHI. This was an easy part because I was then confident that I was on the
right track. This confidence made me complete my PHI contract in time, and from this, I was
able to be prepared to complete the report.
However, in the midway, a challenge surfaced when I was required to develop the
methods, highlight the results, and reflect on the results as well as present three
recommendations on how I could improve when faced dealing with a patient with the moods
swings. Nonetheless, I was able to progress well after I had introduced what the report was all
about. This introduction gave me the right direction to follow to complete my PHI. I must say
that this assignment was improved my confidence and ability to think critically and analyze the
issue of mood swings. I must also say that the main driver to me completing this assignment is
that I had experienced moods swings and most of the time, I used myself as the case study to
reflect on what has been working for me or not when faced with mood swings.
2. Post-PHI-experiment Diary
In changing my moods swings, I believe I have progressed very well with my PHI. I
must say that this PHI contract has enabled me to improve my mood positively significantly. I
have been following every step I take, including healthy eating and physical exercise, both of
which I found so useful in helping me control my mood.
In terms of healthy eating, I feel I am now a dietician. I have developed an eating
timetable that I follow correctly and ensure that I eat as per the set time. For example, I have now
improved since I do not skip any meals, I do not cut any food group, and I do not eat too many
refined carbohydrates. I now understand the negatives effects attached to skipping meals, eating
too many refined carbohydrates, and cutting out whole food groups.

APPROACHES TO HEALTH PROMOTION 11
Therefore, now I ensure I do not miss even breakfast, which helps me keep my blood
sugar at the required levels. This has also helped me avoid being tired or week. I now eat a range
of food variety in my diet, and this has helped me get the essential nutrients I need. For example,
I have improved my zinc, B vitamins, iron, magnesium, omega-3 fatty acids, and vitamin D,
which has helped me control my mood and boost energy. I have also stopped eating many
refined carbohydrates, including pastries and bread, which are unhealthy and processed
carbohydrates. This has helped me keep my blood sugar levels from rapid rise and fall, which
would otherwise lead to irritability and low energy.
In terms of exercise, I have been engaging in outdoor cardiovascular exercises, and
aerobics alongside yoga exercises instead of going to the gym is internal and hence restrictive.
Specifically, I have found it quite interesting to head outdoor to nature and walk through the park
rather than walk in the neighborhood. The outcome has been tremendous since I have been able
to light up my moods quickly. Yoga activities have helped me reduce stress and tension, which
have greatly improved my moods. I have been focusing on an array of breathing, stretching, and
motion hence creating a release of negative emotions in my body.
I have also been efficiently engaging in another outdoor exercise like walking outside
to get vitamin D, which has helped me keep depression very low. Heading out into the natural
light has lifted my moods and make me feel better. I have avoided being indoors, which makes
me evade sedentary life since this gives me plenty of opportunities to become active than in
controlled gym environment.