The common lifestyle diseases include T2DM, HTN, obesity, fatty liver disease, gastroesophageal reflux disease (GERD), irritable bowel syndrome (IBS), etc. Lifestyle diseases are non-communicable and can be caused by unhealthy eating habits, lack of physical activity, alcohol/tobacco use, or other substance use. Nowadays, children, along with adults, are also very much prone to lifestyle diseases. So, it is essential to inculcate the importance of proper nutrition and exercise from an early age.
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Nutrition plays a crucial role in maintaining a healthy lifestyle. A balanced diet, along with physical activity, is essential for healthy living. What is a balanced diet? A balanced diet should include all the essential elements that the human body needs for healthy living. Macronutrients such as Carbohydrates, proteins, fats, and fibres, along with micronutrients such as vitamins and minerals, are the components of a healthy and balanced diet. We need macronutrients in large quantities as they are the major energy providers for our body. Micronutrients, although equally important, are required in smaller amounts. Generally, we get the required micronutrients from our macronutrients.
Calculated percentages of daily macronutrient requirements, available sources and functions of nutrients in a balanced diet are mentioned below as per NIH.
Carbohydrates should constitute approx. 45-55% of our daily calorie intake as they are the primary source of energy. Available sources for carbohydrates include rice, roti, corn flakes, potatoes, sweet corn, candy bar, syrupy foods, etc. The next nutrient, which is mainly responsible for tissue growth and maintenance, is protein. It should constitute approx. 10-35% of our daily calorie intake. Available sources of protein include pulses, cereals, milk, meat, eggs, fish, soyabean, vegetables, fruits, nuts, etc. The next nutrient is fats (NB: Trans fats should be avoided), which should constitute approx. 20-35% of our daily calorie intake. This particular nutrient is responsible for providing energy, storing energy, as well as hormone production.
Out of the available nutrient sources, as mentioned above, various diets have been designed for the management of the common health issues like diabetes, hypertension, GERD, IBS etc. The Dietary Approaches to stop Hypertension (DASH) diet have been designed to control and/or prevent hypertension. It may also help in lowering low-density lipoprotein (LDL). DASH mainly focuses on the below mentioned points:
- Foods in the DASH diet are rich in potassium, calcium and magnesium.
- It includes vegetables, fruits, and whole grains, fat-free or low-fat dairy, fish, poultry, beans, and nuts
- The DASH diet limits salt intake to up to 2300 mg/day, which equals 1 teaspoon of table salt. A lower sodium version of the DASH limits salt to 1300 mg/day. Healthcare provider restricts the intake according to a person’s needs.
- The DASH diet recommends limiting alcohol to no more than 2 drinks a day for men and 1 drink for women.
To get rid of constipation, it is essential to stay hydrated and include plenty of fibre in the diet. As mentioned by the U.S. Department of Health and Human Services, depending on age and sex, the fibre requirement for an adult is equivalent to 22-34 grams/day. Drinking water, along with naturally sweetened fruit and vegetable juices and clear soups, can help avoid constipation.
Managing diabetes requires continuous disciplined efforts. Three important factors can play a crucial role in a proper meal plan for patients with diabetes. what we eat, how much to eat, and when to eat. In addition to these, regular physical activity and prescribed medications can help us keep our sugar levels in check. The plate method technique was designed to help control portion sizes of meals. This method divides a 9-inch plate into 3 sections (refer to the figure below).
- Half plate filled with non-starchy vegetables like leafy greens, peppers, carrots, or green beans.
- 1 quarter of the plate filled with carbs like brown rice, whole grains, fruits, or beans
- 1 quarter of the plate filled with protein foods like lean meats, fish, dairy, tofu, or other soy products
Another type of diet which is low in fermentable oligosaccharides, disaccharides, monosaccharides and polysaccharides (the FODMAP diet) has been shown to be helpful for IBS patients. Along with balanced diet plans, regular inclusion of some physical activity is essential for a healthy living.
The World Health Organisation (WHO) describes physical activity as any bodily movement produced by skeletal muscles that requires energy expenditure. Regular physical activity helps improve the quality of our lives. Physical activities offer both short- and long-term benefits and assist in the management of many lifestyle diseases like diabetes, hypertension, and depression. Regular physical activity also positively impacts a person’s emotional well-being. Activities such as walking, cycling, jogging, and running have been proven to provide significant health benefits. WHO recommends 150-300 min per week for healthy lifestyle management. According to WHO’s reports, more than a quarter of the world’s population is insufficiently active. Around 1 in 3 women and 1 in 4 men do not engage in enough physical activity to stay healthy. As referred in the Cochrane Database of Systematic Reviews in the year 2012; in older adults with and/or without morbidities, activity plays a crucial role in maintaining good mental and physical quality of life in older adults, with or without morbidities. Older adults are prone to falls, which can be prevented by incorporating regular physical activity and strength training.
Circadian rhythms are 24-hour sleep-wake cycles that are part of the body’s internal clock, helping carry out essential functions and processes. The body’s internal clock is naturally aligned with the cycle of day (light) and night (darkness). Circadian rhythms are controlled by biological clocks located in organs and glands throughout the body, commanded by a ‘master clock’ in a region of the brain called the suprachiasmatic nucleus.
If we don’t sleep when our body tells us that it’s time to—or if we sleep for long periods during the day—our circadian rhythms might become misaligned with the 24-hour cycle of day and night. A range of health problems is associated with out-of-sync circadian rhythms, including obesity, diabetes, heart attacks, high blood pressure, and cancer.
Suggestions for a healthy living:
- Maintaining a regular schedule for meals, going to bed, and waking up at the same time every day.
- Getting regular physical activity during the daytime and following a balanced diet.
- Get exposure to sunlight during the day by spending a few moments outside.
- Avoid naps in the late afternoon which can interfere with bedtime sleep routine.
- Avoid screens and bright light before bed. It is very important to avoid light exposure when you’re trying to wind down.
- Implement a bedtime routine for relaxation like taking a warm bath or stretching.
(All views and opinions expressed are author’s own)