EATING MORE HEALTHY FOOD

This course enlightened me more on what food are healthy for me to eat. apart from the physical activities i engaged in to change my behavior they are also some other aspect which i had to engage myself in other to live a healthy life, i had to avoid taking coffee which contain caffeine, before now i consume at least 4 to 5 cups of coffee a day which was not good for my health as an osteoarthritis patient, i got to know about the Omega-3 fatty acids, in the cause of this study which i started to take daily, the omega-3 fatty acids  help decrease inflammation,

 
Healthy food that i eat that help to reduce inflammation and main my body mass index (BMI) eating alot of fruits, vegetable as well as salmon fish which is a sustainable source of omega-3 fatty acids and is good for osteoarthritis patient.

Changing of Diet

I  found out  from a research that garlic and onions help reduce inflammation in your body and may also help you lose weight.  i don't like eating garlic because of the smell but i just have to change my behavior in other to stay healthy.

BMI is fine..No Risk

Your BMI is: 22.6

BMI, or body mass index, is a way to see if you weigh more -- or less -- than doctors believe is healthy for someone your height.

BMI tells you how heavy you are for your height, but it doesn't measure body "fatness." If you have a very muscular build, you could have an overweight BMI and still be healthy.

From the above chart from WebMD is shows that my BMI is OK which means healthy weight..all i need to do is to maintain this present status of my BMI to avoid been overweight as it will not be ok for my legs....I will be updating you soon on how i will  maintain my current weight not to exceed the limit..stay connected 

Progress

I am back with updates on how it has been with me on the process of changing my behavior to benefit my health, been some diagnose of Osteoarthritis it was not easy at the first day of trying to introduce some exercise to reduce the pain been felt by the stiffness of the joint, i had to engage myself with range of motion exercises in the morning and at night before going to bed, but this changing process where not easy for me as my joint has been badly damaged, they pains where unbearable at the initial stage, but after setting up a goal for myself to achieve by ignoring the pain and focusing on the goal to exercise daily. According to the theory of reason action which states that Intention to perform a behavior is a function of attitudes toward engaging in the behavior and perceived normative pressure to perform the behavior.(Ajzen, A., & Fishbein, M. 1980) My intention to change my behavior made me to ignore the pain and set up a goal to achieve by going for endurance exercises at the gym and also range of motion exercise when i wake up or go to sleep at night.

Determined for a change.....Lets go there

 Feeling Tired. but determined to hit the goal..

Behavior Change Contract

New Year Resolution

My new year resolution after taking this course was to go and check the status of my health to know what i should avoid and what i should be doing regularly, been some one that was diagnosed of osteoarthritis of both knee which is a disease that damage the cartilage of my knee, so in other to maintain my weight until i can have a knee replacement surgery, i decided to start by changing my behavior towards my health by removing the perception i have about my health as been permanent disability and after some x-ray done recently, i decided to introduce a small daily exercise to reduce my weight and pains that i feel on my knees.

Daily Exercise for my knees

1. Range of motion exercise in the morning when i wake up and at night before i go to bed to relieve the pain cause by the stiffness in the knees.

2.Endurance Exercise to help me with blood circulation and to also control my weight.