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Health (Good) Habits – Diet, Exercise, Sleep

Fortunate to have good health and budget

You already know the importance of good health habits, and you may have repeatedly failed to regularly maintain them, right? You’re in good company. Well, the sad reality, sometimes, is that when the body has been neglected, for whatever reason, it will likely result in some bad news for the budget too. If you are so fortunate to have good or excellent health, chances are that your financial well-being will be better too. Life is hard enough, even with good health, and when you have poor health, well, that’s all the more challenging – the budget generally suffers too.

Tomorrow’s quality of life has a lot to do with choosing good habits

What about you? How well are you doing? Maybe if things are going well, then great, keep it up – you’re fortunate. Doctors say your ‘tomorrows’ depend on how well you take care of yourself today. But, if there are a few health struggles, or a bunch of them, how did you get in this situation? Were you ‘blessed’ with it at birth, or from an accident? Depending on how you look at it, maybe your bad health is from an adversity situation; maybe you see it as a blessing that you’ve accepted and you wouldn’t change a thing. Generally, you learn to deal with the ‘deck of cards’ you’ve been blessed with, and so it is. But there are those who have chosen to indulge in so-called ‘bad habits’. Even still, most of you will still try to watch your diet, exercise, and sleep too. At least you talk about it like you really care. You’re not alone. Overall, admit it; you too and regardless of your situation, can do better at watching your health and you know it. Who doesn’t know it?

Addictive substances will hammer your life, and the budget; as if you didn’t know that

Assuming the choices you’ve made over the years were not all that good, and you now find yourself with less than desired health; maybe you’re even in rough shape on account of your choices. You may need to find some professional help to restore as much of your health as possible. Like most people, you’ve been taught since you were a child that consuming addictive substances will lead to addictions that can destroy you, things like pornography, alcohol, tobacco, harmful drugs, and even gambling. Do you consider these as being addictive and harmful to your health and well-being? How would they impact your financial well-being? Tunabudget believes these things will eventually destroy you, and your spousal and family relationships, and more; there are solutions for most any addiction. If you are in poor health on account of your poor choices, it’s likely that you already know the risks, and this in nothing new. And you may be at the point of not even caring about it anymore. If so, the budget is a foregone conclusion – at least for today.

‘Ya gotta wanna’

But maybe you still care about your health, as most people do, and tomorrow may be a different story for you. To start down a new path, maybe ‘ya gotta wanna’. To help you re-start your ‘desire’ to improve your overall well-being, give some consideration to some of the positive and negative effects of your diet, exercise, and sleep. How might your financial well-being be enhanced by improving your health?

The Harmful Effects of Poor Nutrition

Source:, August 07, 2019

Overweight and Obesity

  • Eating a healthy diet, along with getting enough physical activity and sleep, can help children grow up healthy and prevent overweight and obesity

  • In the United States, 19% of young people aged 2 to 19 years and 40% of adults have obesity, which can put them at risk for heart disease, type 2 diabetes, and some cancers

  • Obesity costs the US health care system $147 billion a year

Heart Disease and Stroke

  • Two of the leading causes of heart disease and stroke are high blood pressure and high blood cholesterol

  • Consuming too much sodium can increase blood pressure and the risk for heart disease and stroke

  • Current guidelines recommend getting less than 2,300 mg a day, but Americans consume more than 3,400 mg a day on average

  • Over 70% of the sodium that Americans eat comes from packaged, processed, store-bought, and restaurant foods

  • Eating foods low in saturated fats and high in fiber and increasing access to low-sodium foods, along with regular physical activity, can help prevent high blood cholesterol and high blood pressure

Type 2 Diabetes

  • People who are overweight or have obesity are at increased risk of type 2 diabetes compared to those at a normal weight because, over time, their bodies become less able to use the insulin they make

  • More than 84 million US adults—or 1 in 3 people—have prediabetes, and 90% of them don’t know they have it

  • In the last 20 years, the number of adults diagnosed with diabetes has more than doubled as the US population has aged and become heavier


  • An unhealthy diet can increase the risk of some cancers

  • Overweight and obesity are associated with at least 13 types of cancer, including endometrial (uterine) cancer, breast cancer in postmenopausal women, and colorectal cancer

  • These cancers make up 40% of all cancers diagnosed

Deficits in Brain Function

  • The brain develops most quickly in the first 1,000 days of life, from the start of pregnancy to the child’s second birthday

  • Having low levels of iron during pregnancy and early childhood is associated with mental and behavioral delays in children

  • Ensuring that iodine levels are high enough during pregnancy also helps a growing baby have the best brain development possible

The Harmful Effects of Not Getting Enough Physical Activity

Source:, September 25, 2019

Heart Disease

  • Not getting enough physical activity can lead to heart disease—even for people who have no other risk factors

  • It can also increase the likelihood of developing other heart disease risk factors, including obesity, high blood pressure, high blood cholesterol, and type 2 diabetes

Type 2 Diabetes

  • Not getting enough physical activity can raise a person’s risk of developing type 2 diabetes

  • Physical activity helps control blood sugar (glucose), weight, and blood pressure and helps raise “good” cholesterol and lower “bad” cholesterol

  • Adequate physical activity can also help reduce the risk of heart disease and nerve damage, which are often problems for people with diabetes


  • Getting the recommended amount of physical activity can lower the risk of many cancers, including cancers of the bladder, breast, colon, uterus, esophagus, kidney, lung, and stomach

  • These effects apply regardless of weight status

The Health Benefits of Physical Activity

  • Improved sleep

  • Increased ability to perform everyday activities

  • Improved cognitive ability and a reduced risk of dementia

  • Improved bone and musculoskeletal health

The Effects of Sleep Deprivation on Your Body


Memory Issues

  • During sleep, your brain forms connections that help you process and remember new information

  • A lack of sleep can negatively impact both short and long-term memory

Trouble with Thinking and Concentration

  • Your concentration, creativity, and problem-solving skills aren’t up to par when you don’t get enough rest

Mood Changes

  • Sleep deprivation can make you moody, emotional, and quick-tempered

  • Chronic sleep deprivation can affect your mood and lead to anxiety or depression which may escalate


  • Being drowsy during the day can increase your risks for car accidents and injuries from other causes

Weakened Immunity

  • Too little sleep weakens your immune system’s defenses against viruses like those that cause the common cold and flu

  • You’re more likely to get sick when you’re exposed to these germs

High Blood Pressure

  • If you sleep less than five hours a night, your risk for high blood pressure increases

Risk for Diabetes

  • A lack of sleep affects your body’s release of insulin, a blood sugar-lowering hormone

  • People who don’t get enough sleep have higher blood sugar levels and an increased risk for type 2 diabetes

Weight Gain

  • With sleep deprivation, the chemicals that signal to your brain that you are full are off balance

  • As a result, you’re more likely to overindulge even when you’ve had enough to eat

Low Sex Drive

  • People who don’t get enough sleep often have a lower libido

  • In men, this decreased sex drive may be due to a drop in testosterone levels

Risk of Heart Disease

  • Sleep deprivation may lead to increased blood pressure and higher levels of chemicals linked to inflammation, both of which play roles in heart disease

Poor Balance

  • Lack of sleep can affect your balance and coordination, making you more prone to falls and other physical accidents


  • How has your health, good or bad, impacted your financial well-being?

  • Being more aware of the importance of diet, exercise and sleep is pretty helpful, right?

  • If you feel better, do you think you will be more apt to perform better at your work, which will enhance your financial well-being?

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