New Discussion Post 1 – 6 Elements of Wellness

Scenario: Please think about how the body runs and if it’s disrupted in any way; acid balance, hormones, blood sugar, and/or gut disruption; all of which can lead to disease or a unhealthy condition. It’s called non-homeostasis, body is out of whack, we all would love to be in a homeostasis state but the fact of the matter is …we are rarely in homeostasis.

However, that doesn’t mean we don’t strive to be balanced, optimal, and in a homeostasis status. The definition of Homeostasis- is a self-regulating process by which we can maintain the internal stability of all systems while adjusting and changing to external conditions, striving to be free of disease!

So, let’s discuss the 6 elements of wellness in your first Discussion post

1. Diet

2. Hydration

3. Physical activity

4. Lifestyle

5 Supplementation

6. Doctor/Natural Path Follow up

____________

Rubric: Total points 25 points ( 15 for your post, 10 points for( 2) reply post)

Your post = 15/15 points

1.) Food Diary log

a. Log for 24 hours- write down foods eaten, amounts, and times you ate them for one day. Please also provide the total calories eaten that day

b. Does our diet follows a certain outline or pattern? If not which diet do you believe is best for your biochemistry? Is it intermittent, Dash Diet, Mediterranean, plant-based or vegan. Support your view with 1 peer-reviewed journal that supports your diet, view, or stance on diet and health

2. ) Hydration log

a. What and how much all-day?

b.Support water intake with a 5- year current peer-reviewed journal

3.) Activity log

a. Log for one day. -write down any activity you did, walk to the car take the elevator, wear an Apple watch, and log steps strengthening, pilates, spinning, weights

b. Do you think it’s beneficial to your health? Please support your view/stance on activity with a 5-year current peer- reviewed journal

4.) Lifestyle intervention

a. What do you do that helps you be a better you outside of physical activity, food, supplements and/or checkups.

b. Support you lifestyle intervention with a 5- year current peer-reviewed journl

5.) Supplements

a. Identify a supplement you use or were recommended by a health professional and/or one you believe may benefit your health.

b. Support the supplement with a 5- year current peer-reviewed journal

6.) Doctor or natural path

a, Please Identify if you see a doctor or natural regularly. Yes or no

b. Please support with a 5- year current peer-reviewed journal on the impact a tnatural path or doctor may have on one’s health

reply to 2 students:

Reply 1 agree or disagree with their beliefs on one of the above wellness elements- support with a 5-year current 1 peer-reviewed journal

1. Diet

Food Diary log:

10:30 A.M.

14 cup egg whites with half avocado and tuna (200 kcal)

Iced latte (75 kcal)

2:00 P.M.

Protein bar (150 kcal)

Greek yogurt (60 kcal)

7:30 P.M.

6oz. NY strip steak, sweet potatoes, and side salad (600 kcal)

Total calories: 1,085

Patterns:

Recently, I have been focusing on getting my protein in every day. My diet is not based on a structured plan, but it is usually what I want to eat that day and what is easiest. I try not to eat out a lot, so I do a lot of at-home cooking. Sometimes I eat like this, or some days I eat more. I do try to eat more protein in the morning as I wake up and go to the gym first thing. I feel that a Mediterranean diet would best fit into my biochemistry. It is based on a well-balanced meal, making sure I get the intake my body needs. It is a low-sodium intake, high in fruit, vegetables, low-fat dairy products, whole grains, and lean protein, and limits sugar and saturated fats (Finicelli et al., 2022). Most of these are already in my diet, but not strictly. However, all of these points I find important for your health.

2. Hydration log

How much drank

I usually have one coffee a day in the morning

I drink about 60-80 ounces of water per day. For instance, today I had around 70

Support of water intake

Increased water consumption is linked to a lower risk of type 2 diabetes, heart disease, and weight increase over time (Davy et al., 2025). Drinking water has so many health benefits and is a need for our bodies.

3. Activity log

Log for the day: Yara

Today I weight trained from 8-8:45 AM

Then I speed walk on the treadmill for 3 miles

At work, I tend to walk a lot

I tracked on my Apple Watch 11,500 steps

Benefits

Walking 10,000 steps can enhance cardiovascular health and lower the risk of cancer and dementia more effectively than any medication or injection presently on the market, according to studies published in JAMA (Hawes, 2022).

Getting movement and physical activity is great for your heart and mobility as you get older.

It is also important to stay active for your health, according to peer-reviewed journals

4. Lifestyle intervention

Lifestyle practice

Try to get 7 to 8 hours of sleep

Alone time to be able to take a moment and breathe

Peer-reviewed Support

According to the peer-reviewed study, participants who spent more time alone throughout the study time reported feeling less stressed and happier with their level of autonomy overall (Weinstein et al., 2023). Being able to back away from things for a moment will help lower your stress level and look at things from a different perspective.

5. Supplements

Supplements I take

I take Calcium due to support my bones

Peer-Reviewed Support

According to the peer-reviewed journal, calcium from food is essential for bone health and metabolism. Adequate calcium and vitamin D consumption is important for the growth of bones in young patients, which is established around age 30. The risk of osteoporosis and subsequent pathological fractures in maturity is decreased by having healthy bones (Plantz et al., 2024). Calcium is with Vitamin D, which will help strengthen the bones and help decrease the risk of diseases.

6. Doctor or natural path

Do you see a doctor regularly?

I do not see a doctor regularly

But I do think that I need to start having regular check-ups

Peer-reviewed Journal

More frequent primary care visits are linked to better patient outcomes, according to earlier research (Khazen et al., 2023). There will be better numbers in healthy patients with consistent visits

Emily discussion:

1.) Food Diary log

Breakfast – 8:30am:

34 cup of plain greek yogurt – 130 cal

13 cult chocolate granola – 130 cal

3 strawberries – 19 cal

8 oz apple juice – 103

Lunch – 1:00 pm:

Chicken caesar wrap – 533 cal

Dinner – 6:00 pm:

2 chicken quesadilla – 804 cal

2 tablespoons of salsa – 20 cal

3 tablespoons of sour cream – 89 cal

1 cup of rice and beans – 252 cal

Total Daily Caloric Intake – 2080 calories

My intake on this day was very structured between breakfast, lunch and dinner. However, it was not the most nutritional. On this day I did not consume a lot of fruits or vegetables, and the diet was high in carbohydrates. I have had a hard time planning and prepping meals because of my busy schedule, but I am looking to start meal prepping foods that follow the Mediterranean diet. This diet, high in plant blessed foods and healthy fats, has been shown to decrease risk of cardiovascular disease (Vope et al. 2025). Therefore, prioritizing a healthy diet not only makes you feel better physically, but it also increases your overall health and decreases your risk of developing disease.

) Hydration log

I have a 40-oz water bottle, and I drank 2.5 water bottles to total of 100 oz of water. I also had approximately 8oz of apple juice in the morning. Water is a significant source of a persons body weight, accounting for approximately 60% of a humans body weight. Water is significant for a majority of bodily functions, and inadequate water intake can have detrimental effects. According to, water is critical to maintain body temperature, adequate blood volume, oxygen transportation, nutrient transportation, gastric and urinary functions, and removal of waste from the body (Davy et al. 2024). Prioritizing adequate water intake is important to maintain a majority of processes involved in homeostasis in the body.

3.) Activity log

6 am – walked around to get ready for the day

6:20 am – walked to my car and went to work

7 am-7 pm – worked a 12 hr shift that involved a lot of walking

7:15 pm – walked to my car

7:45 pm – walked inside, showered, and got ready to go to bed

Total Steps for the Day: 13, 465 steps

Although I did not necessarily exercise on this day, I typically try to go to the gym on the days I am not working. Despite not attempting to work out, I still managed to get a lot of steps in at work and walked approximately 5 miles throughout the shift. Although very low impact, walking is a great way to boost your health and reduce mortality. According to a study published by the American Journal of Preventive Medicine, walking at least 15 minutes a day resulted in a 20% reduction in mortality rate among the participants (Lui et al. 2025). Physical activity is important throughout all stages of life and can easily be done through a low-impact activity such as walking.

4.) Lifestyle intervention

Outside of the other topics we have discussed, I avoid harmful substances by not smoking or vaping. I will drink socially at times, but I try to limit alcohol consumption as well. Smoking, in particular, can have numerous negative effects on a persons body and can even make a person more susceptible to developing cardiovascular diseases and mental health issues. However, a study published in the General Hospital Psychiatry journal found that people who continuously smoked throughout their life had a life expectancy reduction of approximately 6.88 years, while smokers who quit smoking had an average life expectancy reduction of only 0.84 years (Zhang et al. 2025). Therefore, although smoking reduces a person’s average lifespan, it is never too late to quit to add more years back to your life.

5.) Supplements

A supplement I use regularly is creatine. Creatine is naturally found in the body and plays a major role in the way our cells metabolize energy. Taking creatine as a supplement helps regenerate adenosine triphosphate (ATP) from adenosine diphosphate (ADP) to create energy (Pratt et al. 2025). Therefore, this supplement helps increase your bodys energy levels and muscle function.

6.) Doctor or natural path

I see a doctor regularly for a yearly physical. Regular check-ups with a physician are an important step in preventive health. Seeing a physician yearly can help detect diseases early so that a person can receive prompt and effective treatment. Research has shown that general check-ups result in increased detection of chronic diseases, improvements in controlling risk factors for cardiovascular disease, and preventative screening for cervical and colorectal cancers (Kherad et al. 2022). Getting regular checkups can be the difference between a disease escalating to the point where it can be difficult to treat and manage.