edtechdev/chatbotfiles · Datasets at Hugging Face

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muscle mass, which will become increasingly important as you age. Increased muscle helps your body
burn calories more efficiently. Strength training also helps maintain bone strength. In addition to lifting
weights, other ways to build strength include push-ups, pull-ups, squats, lunges, and yoga.
3. Cardiovascular is the body’s ability to use oxygen efficiently during exercise. As one’s ability to use oxygen
improves, daily activities can be performed with less fatigue. Great cardiovascular modes of exercise
include jogging, swimming, biking, and HIIT (high intensity interval training). HIIT is short bursts of
intense activity followed by a rest period. With HIIT, you can squeeze a lot of benefit into a short period of
time. Click here for an example of HITT workouts (https://openstax.org/l/hiitworkout).

5 https://www.telegraph.co.uk/news/2018/01/10/stark-truth-long-plastic-footprint-will-last-planet/
6 https://www.earthday.org/2018/03/29/fact-sheet-single-use-plastics/#_ftn5
7 Harvard Medical School https://www.health.harvard.edu/newsletter_article/Exercise_as_medicine

Access for free at openstax.org

11.1 • Taking Care of Your Physical Health

Figure 11.4 Your college may offer a variety of unique and interesting exercise programs and classes, which you can take advantage
of to learn new things and stay fit. (Credit: Jo Allebon / Flickr / Attribution 2.0 Generic (CC-BY 2.0))

Research indicates that regular aerobic exercise can support memory and cognition. In these studies, aerobic
exercise generally increases the number of new neurons created in the brain’s memory center and also
8
reduces inflammation. Inflammation in the brain may contribute to the development of dementia and other
neurodegenerative conditions. It might be good timing to take a jog before you sit down to study for a test!
It’s important to move throughout the day, and every day. Aim to exercise for 150 minutes a week. You don’t
have to be the king or queen of CrossFit; it’s the daily movement that is most important. While it is best to
integrate all three types of exercise, the best exercise is the one you will actually do. Find and commit to a form
of exercise you will enjoy.

Toxins
We live in an increasingly toxic world. Since the Industrial Revolution, we have released thousands of manmade chemicals into the environment. These chemical toxins are in our food (pesticides, conventional
fertilizers), in food packaging, in household products, and in our personal care products. Many of these
chemicals have been linked to infertility, asthma, migraines, ADHD, and cancer.
The complicated thing about these chemicals is that their effects can take years or even decades to appear.
The chemicals build up over time and they interact with each other, which can result in problems that are not
considered by “single chemical” testing (which is the majority of the limited testing that is done).
Now the good news—there are simple things you can do right now to limit the amount of toxins in your
environment. First, it is best to avoid any products with “artificial colors” or “fragrance.”
• Artificial colors: Synthetic dyes like Yellow 10, Blue 1, and Red 28 may contain carcinogens and
neurotoxins and can be absorbed by your skin and go directly into your bloodstream.
• Fragrance: Have you ever walked down the cleaning and laundry soap aisle and been assaulted by so
many fragrances you couldn’t get to the next aisle fast enough? Claiming trade secrets, companies don’t
have to tell us what’s in “fragrance,” which can include highly toxic ingredients, hormone disruptors, and
carcinogens. Fragranced products come in the form of soaps, cleaners, air fresheners, hand sanitizers,
laundry detergents, and personal care products. Studies have repeatedly shown that the synthetic
9
fragrances and other toxic chemicals included in these products are causing a range of health problems.
There is a long and ever-growing list of common chemicals to avoid, but it’s hard to remember the names
when you are shopping. That’s where a handy app like Healthy Living from the EWG comes in.
8 Kelty, Journal of Applied Physiology
9 https://www.ewg.org/

341

342

11 • Engaging in a Healthy Lifestyle

Simply scan the bar code of any products you use and learn about any potential health hazards.
"Many Americans are surprised to learn that the ingredients in their makeup, shampoo and
body lotion are largely unregulated and, in some cases, harmful to their health. The fact is that
companies can put potentially dangerous ingredients into the products they sell without ever
having to prove they are safe.”

— Heather White, Environmental Working Group Executive Director
Your skin is your largest organ, and in seconds will absorb what you put on it. It’s important to be wary of
conventional skin care products that could potentially leak toxins into your body. Think of your skin as one
giant mouth. If you wouldn’t eat the ingredients in your products, think twice before applying them to your
skin.

ANALYSIS QUESTION
Are your eating and sleeping habits currently affecting your ability to have a super-successful college
experience? Describe the health and wellness changes a commitment to eating clean and sleeping well will
bring about, and how you will benefit in the short and long term.

11.2 Sleep
Estimated completion time: 19 minutes.
Questions to consider:
• How much sleep is enough?
• What are the impacts of sleep deprivation?
• Which strategies and support can enhance sleep?
How often do you wake up filled with energy, eager to embrace the day? How often do you wake up still tired,
with heavy eyes that just don’t want to open? Your answer to these questions has a direct bearing on the
quality of your decisions, your ability to use good judgement, the extent to which you can focus in the
classroom, and ultimately your long-term health.
A great night’s sleep begins the minute you wake up. The choices you make throughout the day impact how
quickly you fall asleep, whether you sleep soundly, and whether your body is able to successfully complete the
cycle of critical functions that only happen while you sleep.
10

Sleep is the foundation of amazing health, yet almost 40 percent of adults struggle to get enough sleep.
Lack of sleep affects mental and physical performance and can make you more irritable. The diminished
energy that results from too little sleep often leads us to make poor decisions about most things, including
food. Think about the last time you were really tired. Did you crave pizza, donuts, and fries—or a healthy salad?
Studies have shown that people who sleep less are more likely to eat fewer vegetables and eat more fats and
11
refined carbohydrates, like donuts.
With sufficient sleep it is easier to learn, to remember what you learned, and to have the necessary energy to
make the most of your college experience. Without sufficient sleep it is harder to learn, to remember what you

muscle mass, which will become increasingly important as you age. Increased muscle helps your body

burn calories more efficiently. Strength training also helps maintain bone strength. In addition to lifting

weights, other ways to build strength include push-ups, pull-ups, squats, lunges, and yoga.

3. Cardiovascular is the body’s ability to use oxygen efficiently during exercise. As one’s ability to use oxygen

improves, daily activities can be performed with less fatigue. Great cardiovascular modes of exercise

include jogging, swimming, biking, and HIIT (high intensity interval training). HIIT is short bursts of

intense activity followed by a rest period. With HIIT, you can squeeze a lot of benefit into a short period of

time. Click here for an example of HITT workouts (https://openstax.org/l/hiitworkout).

5 https://www.telegraph.co.uk/news/2018/01/10/stark-truth-long-plastic-footprint-will-last-planet/

6 https://www.earthday.org/2018/03/29/fact-sheet-single-use-plastics/#_ftn5

7 Harvard Medical School https://www.health.harvard.edu/newsletter_article/Exercise_as_medicine

Access for free at openstax.org

11.1 • Taking Care of Your Physical Health

Figure 11.4 Your college may offer a variety of unique and interesting exercise programs and classes, which you can take advantage

of to learn new things and stay fit. (Credit: Jo Allebon / Flickr / Attribution 2.0 Generic (CC-BY 2.0))

Research indicates that regular aerobic exercise can support memory and cognition. In these studies, aerobic

exercise generally increases the number of new neurons created in the brain’s memory center and also

8

reduces inflammation. Inflammation in the brain may contribute to the development of dementia and other

neurodegenerative conditions. It might be good timing to take a jog before you sit down to study for a test!

It’s important to move throughout the day, and every day. Aim to exercise for 150 minutes a week. You don’t

have to be the king or queen of CrossFit; it’s the daily movement that is most important. While it is best to

integrate all three types of exercise, the best exercise is the one you will actually do. Find and commit to a form

of exercise you will enjoy.

Toxins

We live in an increasingly toxic world. Since the Industrial Revolution, we have released thousands of manmade chemicals into the environment. These chemical toxins are in our food (pesticides, conventional

fertilizers), in food packaging, in household products, and in our personal care products. Many of these

chemicals have been linked to infertility, asthma, migraines, ADHD, and cancer.

The complicated thing about these chemicals is that their effects can take years or even decades to appear.

The chemicals build up over time and they interact with each other, which can result in problems that are not

considered by “single chemical” testing (which is the majority of the limited testing that is done).

Now the good news—there are simple things you can do right now to limit the amount of toxins in your

environment. First, it is best to avoid any products with “artificial colors” or “fragrance.”

• Artificial colors: Synthetic dyes like Yellow 10, Blue 1, and Red 28 may contain carcinogens and

neurotoxins and can be absorbed by your skin and go directly into your bloodstream.

• Fragrance: Have you ever walked down the cleaning and laundry soap aisle and been assaulted by so

many fragrances you couldn’t get to the next aisle fast enough? Claiming trade secrets, companies don’t

have to tell us what’s in “fragrance,” which can include highly toxic ingredients, hormone disruptors, and

carcinogens. Fragranced products come in the form of soaps, cleaners, air fresheners, hand sanitizers,

laundry detergents, and personal care products. Studies have repeatedly shown that the synthetic

9

fragrances and other toxic chemicals included in these products are causing a range of health problems.

There is a long and ever-growing list of common chemicals to avoid, but it’s hard to remember the names

when you are shopping. That’s where a handy app like Healthy Living from the EWG comes in.

8 Kelty, Journal of Applied Physiology

9 https://www.ewg.org/

341

342

11 • Engaging in a Healthy Lifestyle

Simply scan the bar code of any products you use and learn about any potential health hazards.

"Many Americans are surprised to learn that the ingredients in their makeup, shampoo and

body lotion are largely unregulated and, in some cases, harmful to their health. The fact is that

companies can put potentially dangerous ingredients into the products they sell without ever

having to prove they are safe.”

— Heather White, Environmental Working Group Executive Director

Your skin is your largest organ, and in seconds will absorb what you put on it. It’s important to be wary of

conventional skin care products that could potentially leak toxins into your body. Think of your skin as one

giant mouth. If you wouldn’t eat the ingredients in your products, think twice before applying them to your

skin.

ANALYSIS QUESTION

Are your eating and sleeping habits currently affecting your ability to have a super-successful college

experience? Describe the health and wellness changes a commitment to eating clean and sleeping well will

bring about, and how you will benefit in the short and long term.

11.2 Sleep

Estimated completion time: 19 minutes.

Questions to consider:

• How much sleep is enough?

• What are the impacts of sleep deprivation?

• Which strategies and support can enhance sleep?

How often do you wake up filled with energy, eager to embrace the day? How often do you wake up still tired,

with heavy eyes that just don’t want to open? Your answer to these questions has a direct bearing on the

quality of your decisions, your ability to use good judgement, the extent to which you can focus in the

classroom, and ultimately your long-term health.

A great night’s sleep begins the minute you wake up. The choices you make throughout the day impact how

quickly you fall asleep, whether you sleep soundly, and whether your body is able to successfully complete the

cycle of critical functions that only happen while you sleep.

10

Sleep is the foundation of amazing health, yet almost 40 percent of adults struggle to get enough sleep.

Lack of sleep affects mental and physical performance and can make you more irritable. The diminished

energy that results from too little sleep often leads us to make poor decisions about most things, including

food. Think about the last time you were really tired. Did you crave pizza, donuts, and fries—or a healthy salad?

Studies have shown that people who sleep less are more likely to eat fewer vegetables and eat more fats and

11

refined carbohydrates, like donuts.

With sufficient sleep it is easier to learn, to remember what you learned, and to have the necessary energy to

make the most of your college experience. Without sufficient sleep it is harder to learn, to remember what you