- You make food decisions several times per day that affect your body's health for the better or worse.
- Given this, maintaining healthy eating practices now supports future health advantages.
Image: COURTESY: LOVANDY.COM
You make food decisions several times per day that affect your body's health for the better or worse.
Your decisions may slightly improve or negatively impact your health, but when you make the same decisions repeatedly over years and decades, the benefits or drawbacks become significant.
Given this, maintaining healthy eating practices now supports future health advantages.
Poor food choices can lead to many chronic illnesses that are more common in later life, such as cancer, diabetes, and heart disease.
People make highly individual decisions about what to eat, when to eat, and even whether to eat, frequently based on social or behavioural factors rather than knowledge of the significance of nutrition to health.
A variety of food options can promote good health, and knowing something about human nutrition enables you to make wise decisions more frequently.
Let's examine three prevalent diseases and how dietary choices affect their development.
Diet and obesity
An important part of being healthy is controlling your weight. When there is a surplus of energy compared to what is used, a large portion of it is stored in the fat cells of adipose tissue.
Many people refer to obesity as an epidemic because it is so pervasive and its prevalence is increasing so quickly.
There are no age or gender restrictions on obesity; obese children are being identified as well.
Increased risks of heart disease, stroke, diabetes, hypertension, gallstones, and some types of cancer are linked to central obesity.
The riskier it becomes, the higher the BMI, and the bigger the waist circumference.
A waist circumference of 40 inches or more for men and 35 inches or more for women is regarded as a risk factor for chronic diseases.
Numerous metabolic changes brought on by excess abdominal fat result in insulin resistance, which in turn causes hyperglycemia and other abnormalities.
Obesity increases the likelihood of developing high blood pressure, which is a common feature of metabolic syndrome.
It is critical to monitor carbohydrate intake. A low-carb diet rich in vegetables and fruits can be beneficial for those looking to lose weight.
Diet and Diabetes
Dietary changes can improve blood glucose levels while also slowing the progression of diabetes complications.
The amount of carbohydrates consumed has the greatest impact on blood glucose levels after meals; the more carbohydrate consumed, the greater the glycemic response.
Different carbohydrate-containing foods have different effects on blood glucose levels; for example, eating white rice may cause blood glucose levels to rise more than eating barley.
Continuous consumption of simple sugars can lead to insulin resistance over time.
Insulin resistance is the first stage of prediabetes, which, if not treated with proper nutrition and medication, can progress to type 2 diabetes.
Diet and hypertension
High blood pressure serves as a precursor to other cardiovascular diseases.
It is a silent killer whose symptoms go unnoticed for long periods.
A diet high in saturated fats from vegetable oils and butter, as well as low fiber and high sodium, is a risk factor for hypertension.
Why most people are diagnosed with diabetes and hypertension
Insulin resistance and hyperinsulinemia may both play a role in blood pressure elevation.
Insulin resistance disrupts normal blood vessel relaxation and dilation.
Hyperinsulinemia causes the kidneys to reabsorb sodium, resulting in fluid retention and increased blood volume.
Blood pressure rises as a result of these effects.
General tips for a healthy lifestyle
- Read food labels carefully and steer clear of anything with trans-fatty acids in it.
- Opt for soluble fiber-rich foods including fruit, beans, barley, and oats.
- Consume less table salt and other sodium-rich foods like sausages.
- By keeping a water bottle filled with water throughout the day, you can teach yourself to consume enough water.
- Provide a family menu. This will assist keep the space clear of clutter.
- Stop using drugs, drinking, and smoking.
- Follow a regular exercise schedule.
When choosing foods, keep nutrition in mind to improve your health.
Always choose nutritious foods, no matter what your budget is for food.
Lucy Chege is a registered and licensed nutritionist based in Kenya, proficient in medical nutrition therapy.
Twitter: @LucyChegeM