Written by Zenani Sizane
We all know that what we want to see on the external, you have to take care of the internal and that applies to everything in life. That is why nutrition is the key to a better, healthier version of yourself. After God, Good nutrition is literally the number 1 solution to living your best life as a human being. We would all like to live our best life ever in absolutely everything we do, and guess what, with a few tweaks here and there and some effort you can totally live the life of your dreams and we believe that the most important component to focus on improving is our diet because that is what going to help you focus on everything else like exercise, rest, energy and mental clarity and wellness, in this article we are will explore why nutrition is the main key to living your best life yet.
What is nutrition?
Nutrition is the study of nutrients in food and how our bodies use them to keep us alive and healthy. It includes the nutrients that are important for our health, how we can achieve a healthy nutritional balance through diet, and the biochemical and physiological processes that make nutrients useful. It also focuses on using a diet to prevent diseases.
At the most basic level, nutrition is about eating a regular (key word), balanced diet. Good nutrition helps fuel your body. The food you eat supplies the nutrients your body needs to maintain your brain, muscle bone, nerves, skin, hair, blood circulation and immune system. Proper nutrition helps keep energy levels up and protects you from illness and disease, such as heart disease, diabetes, cancer and osteoporosis.
There are seven nutrients essential to our health, these nutrients are mostly found in the food we eat, because the foods we eat provide energy (calories) and nutrients such as protein, carbohydrates, fiber, fats, vitamins, minerals and water. There are two major classes of nutrients in food; macronutrients (carbohydrates, protein, fats), these macronutrients supply energy in the form of calories and serve as building blocks for muscles and tissues.
Micronutrients (vitamins and minerals) which are further divided into four categories: water-soluble, vitamins, fat-soluble, microminerals and trace minerals. An adequate intake of all micronutrients is necessary for optimal health, as each vitamin and mineral have a specific role in your body. Vitamins and minerals are vital for growth, immune function, brain development and many other important functions.
Nutrition is a critical part of health and development. Better nutrition is related to improved infant, child and maternal health, stronger immune system, safer pregnancy and childbirth, lower risk of diseases. Eating healthy foods in the right amounts gives your body energy to perform daily activities, helps maintain a healthy body weight and lower the risk of diseases. The amount of nutrients we need depends on our age, how much we exercise, whether we have diseases, medications we are taking and if we are pregnant.
Nutrition science also includes behaviors and social factors related to food choices. It is about why we choose to eat the foods we do, even when we know that they may not be good for us, what is going on at a cellular level and how that affects what we crave and therefore set up food cycles that are healthy or damaging.
Poor nutrition can lead to a lack of energy, digestive problems, food allergies, weight gain/loss, depression and anxiety as well as many of today’s most prevalent chronic diseases like coronary heart disease, cancer and ADHD. Having nutritional knowledge and making informed choices about the foods you eat can help you achieve optimum health over your lifetime.
This is why more people are realizing what you eat can affect both your short term and long health. Many people find that improving a poor diet to cure one symptom can often lead to other health benefits such as increased levels of energy, improved skin and hair, better sleep and a number of other benefits.
Why is nutrition important?
Food and water are essential to life, without them we would literally die. Good nutrition is achieved through diet and is incredibly important for our overall health. The correct nutrition can be the difference between feeling great and feeling mediocre. Without good nutrition, we can become weak, sick and even die because we need the proper nutrients and the right amount to grow, and perform our day to day tasks mentally and physically .
Healthy children learn better and people with adequate nutrition are more productive and can create opportunities to gradually break the cycles of poverty and hunger. We don’t just want to live, we want to live our best life, and good nutrition is the key to help us understand how good our bodies are designed to feel. The building blocks of your nutrition understanding is understanding the concept of healthy eating patterns.
Good Nutrition helps us accomplish the following:
- Maintain a healthy weight
- Support our growth
- Improve our mental health
- Maintain good energy levels
- Drastically reduce our risk for diseases
- Help us to live longer and healthier lives
- Good digestion
- No nutritional deficiencies
- Healthy relationship with food and body
What is good nutrition?
For optimal health, science supports following a plant-based diet like the mediterranean- DASH (Dietary Approaches to stop Hypertension) diet and MIND (Mediterranean-Dash diet for intervention for neurodegenerative delay) diet. Plant-based diets have been shown to have various health benefits and are linked with a lower risk of heart disease, cancer and other chronic illnesses.
While most foods in plant-based diets offer important health benefits, certain ones stand out. These superfoods pack the biggest nutritional punch. People should try to eat some of these healthy foods every day or as often as possible.
As with every science, nutrition is a work in progress, and scientists are constantly discovering new information. We have a good depth of knowledge on nutrition, but it remains a highly disputed science, particularly on the subjects of diets, with many diet creators claiming theirs to be the best.
There are simple rules you can follow to achieve good nutrition, without worrying about following particular diets:
- Eat plenty of fruits and vegetables
Fruits and vegetables are some of the most nutritious foods we can eat, so getting your daily allowance is an effective way to achieve good nutritional health. It’s recommended to eat two servings of fruit and five servings of vegetables per day, with a serve being 75g in weight. This includes non-fresh food such as tinned fruit and frozen veggies-just look for items with no added salt or sugar.
- Eat a variety of foods
Different food groups provide us with different vitamins and minerals, so we must have a well-balanced diet by eating a variety of foods. This not only keeps us in good health, but also protects us from chronic disease.
To achieve a well-balanced diet, we should eat food from the five main groups:
- Fruit
- Vegetables and legumes
- Grains such rice, cereal, bread and pasta (wholegrain is recommended)
- Lean meat, poultry, fish, eggs, tofu, nuts and seeds and beans
- Milk, yoghurt and cheese
- Avoid processed food
Processed food often contains high levels of salt, sugar and unhealthy fat, which lead to serious health issues such as cancer, heart disease, obesity, high blood pressure and diabetes. They also tend to have a few healthy nutrients and are high in calories.
Processed food can also be delicious, making them addictive. It’s ok to eat processed foods occasionally, but it should be a treat rather than a regular part of your diet. Popular processed foods include:
- Bread
- Breakfast cereal
- Cheese
- Cakes and biscuits
- Soft drinks
- Chips, sausage rolls and pies
- Bacon, sausage, ham, salami, and other processed meals
- Frozen meals
- Eat the right types of fats
Not all fats are created the same. There are four types of fats that we need to think about. Trans, polyunsaturated, saturated and monounsaturated. Trans is awful for our health, polyunsaturated is fine in moderation, and saturated and monounsaturated fats are the healthiest.
RELATED POST: Fatty Acids: What Are Fatty Acids & Functions for the body.
- Limit red meat
When consumed in large amounts, red meat such as beef,lamb and pork increases cardiovascular disease, coronary heart disease and risk of stroke. The Heart Foundation recommends limiting red meat to less than 350g per week.
- Limit sugar intake
Consuming high amounts of sugar increases the risk of heart disease, obesity, high blood pressure, diabetes risk and inflammation. It may also increase your risk of cancer, depression, make you look older and quickly drain your energy.
These are the sugar heavy food you should avoid:
- Soft drinks
- Chocolate candy
- Low-fat yoghurt
- Breakfast cereal
- Ketchup
- Fruit juice
- Protein bars
Try swapping some of these with fruits, as you will still taste the sweetness, but it’ll be much healthier.
What is the best diet?
Whether you are focused on heart health, weight loss or simply a more balanced eating plan, choosing the best diet can be a crucial part of the puzzle to reach your health and wellness goals. Food is fuel, and it is important to provide your body with the necessary nutrients; there are different kinds of diets to choose from, such as
- Low-carb, whole food diet
This diet helps you lose weight, lower your risk of disease and be healthier all around. It focuses on eating fewer carbs and more whole foods
- Mediterranean diet
This diet has proven to be incredibly healthy, particularly for our heart. It includes plenty of vegetables, fruits, fish, poultry, whole grains, legumes and extra virgin oil.
- Dash Diet
This diet was initially created to reduce the risk of heart disease. It includes plenty of veggies, fruits, lean protein, and also restricts red meat, salt, added sugars and fat.
These are some of the few diets one can follow, however although most plant-based foods offer important health benefits, there are certain foods that stand out. These are usually considered to be “superfoods” because they pack the biggest nutritional value and it is recommended for people to include them in their everyday diet, as often as possible. They include the following
- Berries
Not only are berries naturally sweet and high fiber, their rich variety of colors also mean that they are high in antioxidants and disease fighting nutrients.
- Fatty fish
Fatty fish is a good source of protein and omega-3 fatty acids, which help prevent heart disease. Those with the highest omega-3 content are salmon, mackerel, trout, anchovies and sardines.
- Leafy greens
Dark, leafy greens are a good source of vitamin A, vitamin C, and calcium, as well as several phytochemicals (chemicals made by plants) that fight inflammation and protect cells from damage.
- Nuts and Seeds
The best kinds of functional snacks. Nuts and seeds are good plant protein sources, as they contain monounsaturated fats, which may be a factor in reducing the risk of heart disease. Pumpkin seeds, chia seeds, hazelnuts, pecans, sunflower seeds, walnuts and almonds are all great plant-based snacks.
- Olive oil
Olive oil is a good source of vitamins, polyphenols and monounsaturated fatty acids all of which help reduce the risk of heart disease.
- Whole grains
Whole grains contain several B-vitamins and minerals. They have been shown to lower cholesterol and protect against heart disease and diabetes. They are a good source of soluble and insoluble fiber.
- Yoghurt
Yoghurt contains live cultures called probiotics. These are good bacteria that help protect the body from other harmful bacteria. Yoghurt is a good source of calcium and protein.
- Cruciferous Vegetables
These are a great source of fiber, vitamin K and phytochemicals, that are said to help prevent some types of cancer. Cruciferous vegetables include broccoli, brussels sprouts, cabbage, cauliflower, collard greens, kale, mustard greens, radishes and turnips
- Legumes
Legumes are an excellent source of fiber, protein and folate. Studies have shown that they help to reduce the risk of heart disease. This broad category includes peanuts, kidney, black, red, and garbanzo beans, soybeans and peas.
Indicators of a nutritious diet
- Body Composition
A well-structured nutrition plan should allow an individual to maintain a healthy physique within the acceptable body fat levels (18-24% for men and 25-31% for women). This also means that it should support metabolic health through a number of means, such as promoting healthy hormone function, insulin sensitivity and physical recovery.
- Healthy cholesterol and blood pressure
Monitoring your cholesterol levels and blood pressure is crucial because having a healthy weight does not discount the possibility of issues in these areas. While dietary cholesterol does not have much effect on blood cholesterol levels as we once thought, it can still be influenced by your overall dietary fat intake. On the other hand, excessive sodium intake can lead to hyper-extension, of which one of the symptoms happens to be elevated blood pressure levels.
- Healthy skin and hair
The condition of your skin and hair are good indicators of the quality of your nutrition. If you are getting enough nutrients, your skin should be firm, supple and of a rich hue rather than flaking and pale. Your hair should be smooth and strong rather than dry and brittle, unexplained hair loss is often a result of malnutrition. Healthy fats in your diet from foods like nuts, avocados and olives gives the skin and hair a healthy glow and shine. While lean protein like chicken and turkey assists the body in cell growth and repair.
RELATED POST: The 23 Best Foods to Eat for a Healthy Skin.
- Sleep and energy levels
Getting the right amount of nutrients and calories help you stay energized due to its ability to promote restful sleep. If you find yourself feeling sluggish, it could be a sign of either a distinct lack of calories and/or nutrients, driving your body into starvation mode which hampers its restorative capabilities.
- Regular Bowel Movement
Your bowel movements reflect whether you are getting sufficient fiber from your diet. So, if you find yourself to be constipated, load up on more fruits and vegetables to get your digestive going.
- Mental alertness
The brain needs fuel to think. It burns about 10% of a calorie every minute. If you deprive your body of food by skipping, or not eating enough calories, you will feel physically tired and mentally foggy. Your ability to respond quickly and precisely in everyday situations will be impaired.
- Clear Vision
A diet rich in fresh fruits and vegetables, instead of processed foods, keeps the eyes healthy. Foods with high sugar content cause swelling in the eye and impairs vision. Good nutrition also reduces your risk for developing AMD (age-related macular degeneration) that can lead to blindness.
What is functional nutrition
Functional nutrition is a personal approach to nutrition that focuses on the patient, rather than the disease. It takes a person’s genetics and lifestyle into account to achieve the best possible nutrition based on their individual needs, and to improve their physical, mental and spiritual health. In the following section, we are going to look at how nutrition affects our whole being.
- Genetics
Genetics affect your tolerance to certain foods. Common examples are lactose intolerance (diary) and gluten intolerant should avoid these foods or risk a number of unpleasant symptoms. In functional nutrition, a person’s genetics are taken into consideration when creating a healthy diet for them.
- Mental Health
Eating a balanced diet that is rich in fruits and vegetables has shown to have a positive effect on your mental health and wellbeing. The stomach produces a large number of neurotransmitters (e.g. dopamine and serotonin) and as a result, is often referred to as “the second brain”. The brain and the stomach share a close relationship and by eating healthy food, you are promoting the production of “good” bacteria which increases the number of neurotransmitters in your body and improves your mood. Unhealthy food, on the other hand, can cause inflammation and hinder the production of neurotransmitters, which worsens your mood.
- Immune System
As with your areas of health, good nutrition can improve your immune system. It does this by creating a healthier microbiome, and improving your gut barrier function, inflammatory processes, and white blood function. With a better immune system, there’s a decreased risk for disease and allergy.
What is the relationship between poor nutrition and disease
Eating a balanced diet that is rich in nutrients is incredibly important for our health. If we have a poor diet that includes lots of processed food, sugar, salt and trans fats, we are at risk of a vast number of illnesses and chronic health problems. These include an increased risk of :
- Obesity
- High Blood Pressure
- Tooth Decay
- Osteoporosis
- Depression
- Heart Disease and stroke
- Certain Cancers
- High Cholesterol
- Reduced Brain Function
The importance of a balanced life
Monitoring a balanced life is becoming increasingly more important for your personal health and well-being in a fast-paced, modern world. Sustaining a balanced diet, alongside personal fitness, can help improve and stabilize overall health and wellbeing. It’s important to understand some of the key components involved in maintaining a balanced lifestyle.
There is no right or wrong answer, despite what you may read. Everyone’s bodies and minds respond in different ways; the most important thing is that you are getting the right balance. It is crucial that you find balance that you enjoy and not compare yourself to what you see on social media. The key point is to not be hard on yourself, as everyone has their own journey. Being healthy does not happen overnight, but each and every little change you make in the right direction coupled with consistency will slowly get you to your desired goal.
Everyone responds to exercise and diet differently, however, there are a number of steps you can take that are sure to help you maintain a great balanced lifestyle.
Tips for maintaining a balanced lifestyle
- Take care and look after yourself
In order to achieve a balanced lifestyle, you must make sure you are healthy. Your body needs plenty of rest, exercise and healthy food. It’s important to take some time out from a busy day to enjoy activities and unwind by reading and relaxing.
Key Tips to taking care of yourself
- Set time each week to de-stress yourself from your busy lifestyle. Spend a few minutes relaxing each day. This could be something as simple as breathing exercises.
- Wake up and get out of bed a few minutes earlier than normal to take part in some quiet time ( bible study, journaling and prayer) before you start your day. This could be some time to sip on a delicious cup of tea.
- Make everyday tasks more fun by taking an aromatherapy soak/bath instead of a quick shower, listening to calming and wholesome music or trying new recipes.
- Eat right
Your body needs healthy foods and nutrients to create new cells, clean toxins and function properly. Ensuring you get your 5 servings fruits and vegetables a day can help improve your diet and life balance.
- Set goals
Achieving goals can help assist with gaining a positive mindset, your goals can cover anything from your job, your finances or your fitness goals.
- Be Organized
It’s important to keep a clear mind. Plan in advance, allowing time for your tasks and making room for activities you enjoy, hobbies can be stimulating and rewarding. Being organized can help reduce stress and improve the balance in your life.
The Key Benefits of a balanced lifestyle
There are many great reasons for ensuring you have a good life balance:
- Reduce stress – Stress management is crucial for everyone who wants to live a well-balanced life, because as we all may know stress can weaken your immune system and create a plethora of issues for an individual if not managed.
- Improve your mental state of mind-eating well and keeping a good balance can help fight against depression
- Helps to boost your energy– eating smart helps provide your body with the nutrients it needs and can lead to improved levels of energy.
- Improves your mood– it is not just exercise that can lead to improvement of your mood. Healthy habits such as social connections can too by keeping the mind active.
Here’s what to remember in trying to maintain a balanced lifestyle
Everyone longs to be healthy and happy. After all, that is how we were created and what is the point in working hard towards a long and healthy life, if you cannot enjoy it? Choose to exercise and do something that you like doing and will look forward to doing.
Exercise is not something that you should force yourself to do, because you will most likely not stick with it and be tempted to skip it from time to time, so exercise is vital because it plays a role in a healthy lifestyle, so make time and motivate yourself to move better by incorporating a good, long workout. This could include aerobics, dancing, cardio, HIIT, weightlifting or even a fun activity like a friendly game of tennis, hiking or bike riding.
Focus on achieving a healthy lifestyle by regularly exercising and eating nutritional foods is fantastic for your body, but it is also important to practice good mental health and emotional health.
Balanced living means achieving optimal health in all aspects of your life: relationships, work, fitness, health and emotional happiness. Being happy gives you a better outlook on life and this will prepare you to excel in everyday activities, as stress keeps you from enjoying life and can have a negative influence on your health.
We all get so caught up in work and family responsibilities, that we forget to make time for ourselves. Making time for yourself is necessary so that you can carry out all your responsibilities. Most importantly, do not forget to laugh, it is great for your health and can help to relieve stress, boost brain health and improve your mood. Recharging your body physically and mentally and enjoying some “me time” is the best thing you can do for yourself.
“You would not fuel your tank with petrol if it was full and you would not want to pour sugar into your petrol tank-that is a quote you should remember in helping your treat your body well”
“Do not give the Holy Spirit a rundown shack to live in, He deserves a mansion”
Love and Light.
References:
https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eight-tips-for-healthy-eating
https://www.nychealthandhospitals.org/healthtips/10-tips-for-better-nutrition
https://www.cdc.gov/nutrition/features/healthy-eating-tips.html?CDC_AA_refVal=https%3A%2F%2Fwww.cdc.gov%2Fnccdphp%2Fdnpao%2Ffeatures%2Fhealthy-eating-tips%2Findex.html
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