importance of healthy eating habits and a fitness regime essay

Essay on Importance of Healthy Eating Habits

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100 Words Essay on Importance of Healthy Eating Habits

The necessity of healthy eating.

Healthy eating is crucial for growing bodies. Consuming a balanced diet gives our bodies the nutrients needed to function correctly.

Benefits of Healthy Eating

Eating healthy foods reduces the risk of chronic diseases. It also helps maintain a healthy weight, boosts energy, and improves brain function.

Healthy Eating Habits

Incorporate fruits, vegetables, whole grains, and lean proteins into your meals. Avoid processed foods and sugary drinks. Remember, moderation is key.

Healthy eating habits are essential for a healthy life. Start today and reap the benefits tomorrow.

250 Words Essay on Importance of Healthy Eating Habits

The vitality of healthy eating habits, nutrition and physical health.

A diet rich in vitamins, minerals, and other essential nutrients fuels our bodies, supporting vital functions. It aids in maintaining a healthy weight, reducing the risk of chronic diseases like heart disease and diabetes. Consuming fruits, vegetables, lean proteins, and whole grains can significantly improve physical health.

Nutrition and Mental Health

Moreover, our diet directly affects our mental health. Foods rich in omega-3 fatty acids, such as fish and nuts, can enhance brain function, improving memory and mood. Simultaneously, a deficiency in certain nutrients can lead to mental health issues like depression and anxiety.

Establishing Healthy Eating Habits

Establishing healthy eating habits involves more than just choosing the right food. It also includes regular meal times, appropriate portion sizes, and mindful eating. It’s about creating a sustainable lifestyle rather than a temporary diet.

In conclusion, healthy eating habits are a cornerstone of overall well-being. They contribute to physical health, mental health, and quality of life. As college students, it is crucial to prioritize these habits to ensure not only academic success but lifelong health. Let’s remember, our food choices today will shape our health tomorrow.

500 Words Essay on Importance of Healthy Eating Habits

Introduction.

The importance of healthy eating habits cannot be overstated, particularly in a world where fast food and processed meals have become the norm. Healthy eating habits are not just about maintaining an ideal weight or avoiding obesity; they are also about ensuring optimal physical and mental health, and enhancing overall quality of life.

The Role of Nutrition in Human Health

The impact of unhealthy eating habits.

On the contrary, unhealthy eating habits such as consuming high amounts of processed foods, sugary snacks, and fatty meals can lead to numerous health issues. These include obesity, heart disease, diabetes, and certain types of cancer. Moreover, poor nutrition can also affect mental health, contributing to conditions like depression and anxiety.

Healthy Eating and Cognitive Function

Healthy eating habits are also crucial for cognitive function. Nutrients like Omega-3 fatty acids, antioxidants, and B vitamins, which are found in foods like fish, nuts, fruits, and vegetables, are essential for brain health. They enhance memory, improve mood, and protect against cognitive decline.

Importance of Healthy Eating Habits in College Students

In conclusion, healthy eating habits are a cornerstone of good health and well-being. They play a critical role in maintaining physical health, supporting mental well-being, and enhancing cognitive function. For college students, they are particularly important for academic success and stress management. Therefore, it is essential to prioritize healthy eating and make it a part of our daily routine. By doing so, we can improve our health, enhance our quality of life, and set ourselves up for long-term success.

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The Importance of Good Nutrition on Physical Fitness: Why You Need Both

Verywell / Alexandra Shytsman

Nutrients and Your Athletic Performance

What to eat for optimal performance, hydration makes a difference, sustainable nutrition habits, frequently asked questions.

Physical activity has many health benefits, whether you're a competitive athlete, play a recreational sport, or practice yoga. Nutrition and physical activity go hand in hand when maximizing your workouts or improving athletic performance.

What we eat before and after exercise—and every day—greatly affects how we feel and perform during activity. The right balance of macro and micronutrients may vary depending on your fitness level and the activity you perform. Still, it is important to get enough nutrition to maintain your health and optimize performance.

Proper nutrition is imperative to maximize athletic performance. Without enough carbohydrates , proteins , and fats, athletes may feel sluggish during a workout or ravenously hungry. Athletes may also need to focus on specific vitamins and minerals for fitness performance, such as iron, vitamin D , and zinc.

Nutrition for physical activity is highly individualized, so it is helpful to consult a sports dietitian to review your needs and make specific recommendations for your body and activity level.

Good Nutrition Supports Physical Activity

While we frequently think about the health benefits of nutrition and physical activity separately, there is evidence that integrating both nutrition and physical activity produces greater benefits than focusing on one or the other.

Additionally, research shows that exercise informs food choices, and individuals who exercise may make more nutritious choices. Nutrition may also support muscle recovery by reducing inflammation. One study showed that individuals who were more physically active and had higher antioxidant intake had lower levels of systemic inflammation.

The Importance of Balance and Timing of Macronutrients

Consuming adequate amounts of macronutrients—carbohydrates, protein, and fat—to fuel our bodies is imperative for optimal exercise performance.

• Carbohydrates are our bodies' preferred source of fuel. They give us the energy we need to go about our day and maximize workouts and athletic performance.
• Protein is important for building muscle and the recovery of bones, joints, and ligaments after a workout.
• Fat keeps us satiated, helps cushion our bones and joints, and increases the absorption of fat-soluble vitamins A, E, D, and K.

When it comes to fueling for exercise, finding the right balance and optimal timing of macronutrients for your body is key. Physical performance and recovery after exercise are enhanced by consuming carbohydrates and protein.

One study reviewed the effects of protein and carbohydrates on skeletal muscle regeneration given to athletes by shake or meal. Thirty-five individuals ran 10 kilometers (6.2 miles) and consumed either a protein and carbohydrate shake, a meal of white bread and sour milk cheese, or nothing. The study indicated that consuming carbohydrates and protein by shake or food was preferable, as it reduced exercise-induced skeletal muscle damage and had anti-inflammatory effects.

"Superfood" is a word used frequently by the food industry to market specific foods as offering maximum nutritional benefits or being exceptionally nutrient-dense.

While some foods are more nutritious than others and may positively affect health, it is essential to note that no single food is responsible for optimal health or disease prevention.

If you want to increase the nutrient density of your diet, including some of the following nutritious foods is an excellent place to start. These foods—including leafy greens, berries, eggs , sweet potato , and turmeric, contain antioxidants, complex carbohydrates , and protein and are beneficial for athletic performance.

Dark Leafy Greens

Dark green leafy vegetables are packed with important nutrients such as folate, zinc, calcium, magnesium , iron, vitamin C, and fiber. Eating leafy greens, such as spinach , kale , collard greens , and Swiss chard, can muscle function in men and women engaging in physical activity.

Additionally, nitrates in leafy greens convert to nitric oxide, opening blood vessels and improving blood flow during exercise . You can incorporate dark leafy green vegetables into your diet by making kale salads, sautéing spinach into eggs for breakfast, or blending them into a smoothie .

Berries are known for their powerful antioxidant properties, making them an important part of an athlete's diet. Exercise causes oxidative stress, which results in the production of free radicals, muscle damage, and fatigue. Including antioxidants in the diet may help enhance athletic performance by decreasing muscle damage and inflammation.

Top a yogurt parfait with blueberries , blend strawberries into a smoothie, or add raspberries or blackberries to a salad to get an antioxidant punch.

Eggs, including the yolks, are rich in B vitamins , choline, iron, antioxidants, and high-quality protein, which is important for muscle recovery and repair. The protein in eggs is considered to have high bioavailability, meaning it is easily digested and efficiently metabolized by the body.

Additionally, eggs contain fatty acids that are important for heart health as well as vitamins and minerals that help with cell growth and tissue repair. Eggs are an easy and quick breakfast, scrambled with veggies or hardboiled for grab-and-go.

Sweet Potato

Sweet potatoes are root vegetables packed with potassium, fiber, and vitamins A and C. They are an excellent source of complex carbohydrates needed by athletes for fuel. Getting enough potassium also reduces fatigue, muscle cramps, and the feeling of weakness.

Sweet potatoes can be incorporated into your diet in several ways. Top a baked sweet potato with Greek yogurt and almond butter for breakfast, roast potato wedges and add them to a salad, or bake until crispy and enjoy as sweet potato fries with a burger .

Turmeric is a bright yellow spice, originally from India, used for cooking and medicinal benefits. It is best known for its antioxidant and anti-inflammatory effects and may play a role in preventing chronic diseases such as cancer, heart disease, and diabetes.

Turmeric is also a more recent focus of post-exercise recovery research. Evidence suggests individuals who use turmeric after a workout reduced muscle pain and damage, and decreased inflammatory markers.

Incorporate turmeric into your routine by sprinkling the spice on roasted vegetables , adding it to a curry , or making golden milk . Turmeric is also available in supplement form .

Adequate hydration is imperative to overall health and exercise performance. We all lose water through normal bodily functions like breathing, digestion, and sweating. Athletes need to replace additional water and electrolytes lost through exertion during exercise.

Dehydration can lead to cardiovascular strain, altered metabolic function, and increased body temperature. Individuals also lose sodium , potassium, calcium, and magnesium with sweat. To avoid dehydration, it is important to ensure you are drinking before , during, and after exercise to maintain adequate hydration levels.

Whether you're training to run one mile, your first 5K, or a marathon, start with small and realistic nutrition and hydration goals. Trying to overhaul your entire diet at once can feel overwhelming, and is likely unsustainable. Small goals are more sustainable and, therefore, more beneficial in the long term.

If you feel your hydration is lacking, try investing in a fun water bottle . Flavor your water with fresh fruit or liquid beverage enhancers if you like your water to have a taste. Try adding one extra glass of water to your day.

Looking to include more antioxidants in your diet? Try adding one fruit and one vegetable to your meals each day. Pick one new nutrient-dense food and add it to your weekly meal plan . Add one each week, and soon enough, you will have greatly increased the variety of vitamins and minerals in your diet.

A Word From Verywell

The importance of good nutrition on physical fitness cannot be overstated. Sustainable, enjoyable nutrition habits are key to reaching your goals. It can be tempting to follow a fad diet or social media trend, but frequently these diets are restrictive and unsustainable. If you have questions or concerns or want individualized nutrition recommendations, seek advice from a registered dietitian .

S.M.A.R.T goals stand for Specific, Measurable, Achievable, Realistic, and Time-Bound. S.M.A.R.T goals serve as small, doable action steps to help you change your behavior and achieve your goal. An example of a S.M.A.R.T goal is "I will include one vegetable at dinner 3 nights this week."

Nutrition impacts so much of our ability to function, from our physical to mental wellbeing. Incorporating nutritious foods in your diet and eating a balance of carbohydrates, protein, and fat appropriate for your needs can positively affect your everyday life and fitness performance.

Nutrition needs vary based on many factors, including age and life stage. As we age, we may experience some changes, such as bone loss, loss of muscle mass, thinner skin, and less stomach acid. Some of these changes may make you prone to nutrient deficiencies and you may need to increase your intake of certain foods or add supplements. Aging also causes a slower metabolism and decreased calorie needs.

Several factors affect your nutritional needs, including genetics, health status, environment , gut health, stage of life, fitness and activity level, and medications. Speak with a registered dietitian to better estimate your individual nutritional needs.

Koehler K, Drenowatz C. Integrated Role of Nutrition and Physical Activity for Lifelong Health .  Nutrients . 2019;11(7):1437. doi:10.3390/nu11071437

Gustafson CR, Rakhmatullaeva N, Beckford SE, Ammachathram A, Cristobal A, Koehler K. Exercise and the Timing of Snack Choice: Healthy Snack Choice is Reduced in the Post-Exercise State .  Nutrients . 2018;10(12):1941. doi:10.3390/nu10121941

Draganidis D, Jamurtas AZ, Stampoulis T, et al. Disparate Habitual Physical Activity and Dietary Intake Profiles of Elderly Men with Low and Elevated Systemic Inflammation .  Nutrients . 2018;10(5):566. doi:10.3390/nu10050566

Vitale K, Getzin A. Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations .  Nutrients . 2019;11(6):1289. doi:10.3390/nu11061289

Isenmann E, Blume F, Bizjak DA, et al. Comparison of Pro-Regenerative Effects of Carbohydrates and Protein Administrated by Shake and Non-Macro-Nutrient Matched Food Items on the Skeletal Muscle after Acute Endurance Exercise .  Nutrients . 2019;11(4):744. Published 2019 Mar 30. doi:10.3390/nu11040744

Sim M, Blekkenhorst LC, Bondonno NP, et al. Dietary Nitrate Intake Is Positively Associated with Muscle Function in Men and Women Independent of Physical Activity Levels .  J Nutr . 2021;151(5):1222-1230. doi:10.1093/jn/nxaa415

Hoon MW, Johnson NA, Chapman PG, Burke LM. The effect of nitrate supplementation on exercise performance in healthy individuals: a systematic review and meta-analysis.   Int J Sport Nutr Exerc Metab . 2013;23(5):522-532. doi:10.1123/ijsnem.23.5.522

Mason SA, Trewin AJ, Parker L, Wadley GD. Antioxidant supplements and endurance exercise: Current evidence and mechanistic insights .  Redox Biol . 2020;35:101471. doi:10.1016/j.redox.2020.101471

López Sobaler AM, Aparicio Vizuete A, Ortega RM. Papel del huevo en la dieta de deportistas y personas físicamente activas [ Role of the egg in the diet of athletes and physically active people ].  Nutr Hosp . 2017;34(Suppl 4):31-35. doi:10.1016/j.redox.2020.101471

Lindinger MI, Cairns SP. Regulation of muscle potassium: exercise performance, fatigue and health implications .  Eur J Appl Physiol . 2021;121(3):721-748. doi:10.1007/s00421-020-04546-8

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Campbell MS, Carlini NA, Fleenor BS. Influence of curcumin on performance and post-exercise recovery .  Crit Rev Food Sci Nutr . 2021;61(7):1152-1162. doi:0.1080/10408398.2020.1754754

Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance [published correction appears in Med Sci Sports Exerc . 2017 Jan;49(1):222].  Med Sci Sports Exerc . 2016;48(3):543-568. doi:10.1249/MSS.0000000000000852

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The Journal of Clinical Endocrinology & Metabolism,  Water-Induced Thermogenesis , Michael Boschmann, 7/2/13

• Di Noia J.  Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach .  Prev Chronic Dis . 2014;11:130390.
• Emilio Ros,  Health Benefits of Nut Consumption , National Institutes of Health, 2010

By Darla Leal Darla Leal is a Master Fitness Trainer, freelance writer, and the creator of Stay Healthy Fitness, where she embraces a "fit-over-55" lifestyle.

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Healthy Eating Habits

Introduction, nutrition and healthy eating, healthy living strategies, works cited.

Proper nutrition and physical activity are important aspects of healthy livings as their contribution to reducing the rates of chronic diseases is a well-established fact. On the other hand, unhealthy eating habits and lack of physical exercise lead to diseases such as diabetes, obesity, stroke, heart diseases, and osteoporosis, which can sometimes be fatal.

The findings of a study conducted in 1990 established that 14% of all deaths in the U.S. could be attributed to poor eating habits and physical inactivity with sedentary lifestyles, a contributor to 23% of disease-related deaths[1]. Healthy eating habits involve the inclusion of fruits, vegetables, and important minerals in the diet and the reduction of saturated fat intake.

Regular physical activity is essential for healthy living as it reduces the chances of developing coronary heart disease. The reduced physical activity and the changes in eating and dieting habits have long-lasting health consequences on the general health of the public, particularly the children and adolescents.

Developing good eating habits for children and adolescents is important for their long-term nutritional well-being. Proper nutrition, together with regular physical activity, enhances proper physical growth, promotes positive self-esteem, and promotes the children’s capacity to learn. In addition, good nutrition and physical activity also prevent diseases such as obesity.

According to the Center for Disease Control and Prevention, there has been a rapid increase in the rate of children becoming overweight over the past twenty years, attributed to poor nutrition and exercise habits[2]. Proper nutrition and physical exercise habits are important in maintaining a healthy living, and this can be started at an early age.

The parents eating habits influence the children’s feeding practices, and therefore, teaching children healthy eating habits in schools would make them practice healthy behaviors throughout their lives[3]. Increased consumption of vegetables and fruits with a reduction in fat intake coupled with physical activity are among the healthy habits to curb the overweight problems in children.

The consequences of physical inactivity and poor dietary habits in children and adults alike are obesity, which is defined as having a body mass index (BMI) of more than 30k/m2.

The prevalence of obesity increased among the population between 1991 and 2000, affecting all the segments of the population in the U.S[4]. Obesity is the major cause of health complications, including diabetes (type II), hypertension, heart diseases, stroke, osteoarthritis, respiratory complications, and some cancers.

The socio-economic consequences of obesity, now an epidemic, are overwhelming. The intervention strategies usually focus on promoting good eating habits, including a reduction in calorie intake and helping people increase their physical activity. In children, breastfeeding prevents excessive weight gain and obesity in early childhood and adolescence and, thus, a good strategy of reducing childhood obesity[5].

For adults and young people, poor dietary habits and lack of physical activity increase the risk of developing health-related complications. These segments of the population have an increased risk for chronic diseases such as high blood pressure and elevated cholesterol levels.

By establishing healthier eating habits combined with physical activity, the onset of these diseases would be prevented[6]. Additionally, active lifestyles and healthy eating behaviors help people with chronic diseases to cope with or control the effects of the diseases and prevent deterioration of their physical condition.

In order to promote healthy living and prevent complications arising from poor eating habits such as obesity, various healthy living strategies involving behavior change are important[7]. To reduce health-related complications in the elderly, regular physical exercises and sporting, including jogging and regular visits to the gym, can be very helpful.

Given the immense benefits of physical exercises, social support is one way of motivating people to remain physically fit and live healthy lifestyles. This can be achieved by providing programs that help people incorporate exercises into their daily routines.

Furthermore, increasing community-based programs and facilities would encourage people to exercise and in the process, live healthy lifestyles. Increased consumption of vegetables and fruits with lower calorie intake lowers the incidences of diseases, including cardiovascular diseases and some cancers[8].

Excessive intake of saturated fats is the major cause of cardiovascular diseases and cancers[9]. Therefore, to achieve healthy living, the diet should constitute plenty of fruits and vegetables and less saturated fat. Daily consumption of at least two servings of fruit and three servings of vegetables is recommended for healthy living; however, less than 25% of the U.S. population consumes this[10].

For young children and adolescents, school-based physical education (PE) enables students to engage in physical activities to promote their physical well-being and learning. Prolonged television watching among children and adolescents increases overweight incidences among children[11].

This may be because television watching leads to a decline in calorie-burning physical activity and reduces the children’s metabolic rate. Furthermore, television watching may influence the children’s eating habits contributing to an increased risk of obesity.

Physical inactivity and poor eating habits cause health-related complications such as obesity and heart diseases. The intervention methods usually focus on promoting physical exercises and healthier eating habits. Given the current increase in health-related diseases, it is evident that reduced physical activity and unhealthy eating habits have adverse impacts on the general health of the public, more especially the young people.

CDC. Healthy Youth! Childhood Overweight , 2006.

DHHS. Healthy People 2010 . Washington, D.C.: U.S. Government Printing Office. 2000.

McGinnis, John, and Foege, Wrights. “Actual causes of death in the United States.”  JAMA 37.2 (1993): 2207-12.

Ness, Amie, and Powles, Jacobs. “Fruit and vegetables and cardiovascular disease: a Review”. Int. J Epidemiol 26.4 (1997): 7-13.

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Healthy Lifestyle and Eating Essay

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Healthy eating is the process of keeping the body clean, strong, and healthy at all times (Allen, 1926). Healthy living, on the other hand, means that one should be able to eat the right food, get enough exercise, and maintain cleanliness (James, 1907). Unfortunately, many people do not keep track of these requirements. Thus, they end up with serious health problems, which can be difficult to treat. Prevention of these problems can be accomplished through maintaining a healthy lifestyle. Such a lifestyle is achievable by eating the right food and adhering to all the requirements of healthy living.

The human body needs a balanced diet, which includes enough minerals, fats, vitamins, fiber, and carbohydrates (Albrecht, 1932). These substances are required by the body to facilitate the growth and functioning of body tissues. Low energy foods such as vegetables and fruits have small amounts of calories per unit volume of food. Therefore, it is advisable to eat this combination of foods in large volumes as it contains fewer calories, but has nutrients that are essential for optimal body functionality. Incidentally, one should take food that is free from unhealthy fats, but should ensure that whole grains and proteins go alongside fruits and vegetables.

Apart from choosing the best foods for the body, it is also advisable that people should maintain moderate quantities of food intake. For instance, it is prudent to eat less of unhealthy foods such as refined sugar and saturated fats and more of healthy foods such as vegetables and fruits. This pattern of eating has massive health benefits to its adherents. As such, people should strive to develop good eating habits that can sustain them throughout their lives.

Further, it is recommended that one should eat a heavy breakfast an hour after waking up. The breakfast needs to consist of carbohydrates, healthy fats, and proteins in balanced proportions. It should then be followed by light meals throughout the day. This requirement is important since breakfast helps to initiate the body’s metabolism. The light and healthy meals thereafter help maintain a high body energy level that keeps one active throughout the day (Allen, 1926). People should avoid eating late at night. Early dinners are advisable followed by an average of 15 hours of no food until breakfast time the next morning. Past studies show that this pattern helps regulate body weight (James, 1907).

People who are diagnosed with lifestyle diseases such as anemia, high blood pressure, and diabetes among others are advised to follow diets that are rich in fruits and vegetable content (Allen, 1926). Depending on the stage of illness, such people should strictly watch what they eat. For example, high blood pressure patients should cut down on sodium, which is mainly found in salt. They should also avoid foods that have high cholesterol and saturated fats since diets of this sort prompt a high risk of artery clogging. Consequently, it increases the risk of heart attacks and blood vessel diseases (Albrecht, 1932). Further, they need to control the amount of carbohydrates they take.

Carbohydrates should only account for 50% of their daily calories (Allen, 1926). Finally, they are discouraged from foods with a high phosphorous content since they may lead to bone diseases (Allen, 1926). Overweight people constitute another special needs group. They should reduce weight to be healthy. Consequently, they need at least 30 minutes of rigorous physical exercise everyday and a lean diet.

In conclusion, all these groups of people should increase their water intake. Water is essential in the human body since it facilitates the regulation of all body functions. As such, it enhances body health. In this regard, people should strive to take at least eight glasses per day. Apparently, healthy living calls for discipline and commitment. If people foster these two values in the lifestyles, the world will be full of healthy people.

Albrecht, Arthur E. (1932). About foods and markets : A teachers’ handbook and consumers’ guide . New York City, NY: Columbia University. Web.

Allen, Ida C. (1926). Your foods and you or the role of diet . Garden City, NY: Doubleday Page & Company. Web.

James F. (1907). How we are fed: A geographical reader . New York, NY: Macmillan. Web.

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Diet and Exercise: Choices Today for a Healthier Tomorrow

Lifestyle choices you make today can lead to a healthier future. Learn how eating a healthy diet and exercising can help control or delay age-related health problems.

To share the image, right-click on it and select "save image as" to save the file to your computer. We encourage you to use the hashtag #NIAHealth in your social media posts to connect with people and organizations with similar goals.

You may also be interested in

• Reading about maintaining a healthy weight
• Understanding food groups for healthy eating as you age
• Exploring the four types of exercise

Eating a healthy diet and exercising often can help control or delay health issues associated with aging, like high blood pressure and diabetes. Set short-term goals to achieve and maintain a healthy diet and exercise routine.

Make these five tips a priority every day:

• Try to be physically active for at least 30 minutes on most or all days of the week.
• Eat plenty of fruits and vegetables.
• Choose foods that are low in added sugars, saturated fats, and sodium.
• Pick whole grains and lean sources of protein and dairy products.
• Practice all four types of exercise—endurance, strength, balance, and flexibility.

For more information about healthy eating and exercise .

Last updated: September 14, 2023

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Healthy Living Guide 2020/2021

A digest on healthy eating and healthy living.

As we transition from 2020 into 2021, the COVID-19 pandemic continues to affect nearly every aspect of our lives. For many, this health crisis has created a range of unique and individual impacts—including food access issues, income disruptions, and emotional distress.

Although we do not have concrete evidence regarding specific dietary factors that can reduce risk of COVID-19, we do know that maintaining a healthy lifestyle is critical to keeping our immune system strong. Beyond immunity, research has shown that individuals following five key habits—eating a healthy diet, exercising regularly, keeping a healthy body weight, not drinking too much alcohol, and not smoking— live more than a decade longer than those who don’t. Plus, maintaining these practices may not only help us live longer, but also better. Adults following these five key habits at middle-age were found to live more years free of chronic diseases including type 2 diabetes, cardiovascular disease, and cancer.

While sticking to healthy habits is often easier said than done, we created this guide with the goal of providing some tips and strategies that may help. During these particularly uncertain times, we invite you to do what you can to maintain a healthy lifestyle, and hopefully (if you’re able to try out a new recipe or exercise, or pick up a fulfilling hobby) find some enjoyment along the way.

Download a copy of the Healthy Living Guide (PDF) featuring printable tip sheets and summaries, or access the full online articles through the links below. 

In this issue:

• Understanding the body’s immune system
• Does an immune-boosting diet exist?
• The role of the microbiome
• A closer look at vitamin and herbal supplements
• 8 tips to support a healthy immune system
• A blueprint for building healthy meals
• Food feature: lentils 
• Strategies for eating well on a budget
• Practicing mindful eating
• What is precision nutrition?
• Ketogenic diet
• Intermittent fasting
• Gluten-free
• 10 tips to keep moving
• Exercise safety
• Spotlight on walking for exercise
• How does chronic stress affect eating patterns?
• Ways to help control stress
• How much sleep do we need?
• Why do we dream?
• Sleep deficiency and health
• Tips for getting a good night’s rest

What Really Happens to Your Body When You Exercise and Eat Healthy

What Really Happens to Your Body When examines the head-to-toe effects of common behaviors, actions and habits in your everyday life.

You probably don't need anyone to tell you that diet and exercise are good for you. It's pretty much the same advice that's been given since the days of ancient Greece.

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The benefits of how a nutritious diet and exercise can benefit all of you — body and mind — get lost in diet culture, where the focus is far too often is simply on weight. Here's what happens to your body when you start pairing good nutrition with exercise (hint: it's all good!).

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Your Heart Health Will Improve

One of the first signs that your heart may be in danger is developing high blood pressure — and that's something you want to stop in its tracks when you see it creeping up. Why? The strain from high blood pressure can lead to atherosclerosis, which can cause a heart attack, per the American Heart Association (AHA).

The AHA calls high blood pressure the "silent killer" because it often goes undetected for long periods of time before it's caught. Normal blood pressure is under 120/80mm Hg for adults, so get yours checked to see where your numbers are.

So, how do diet and exercise help? Some folks with high blood pressure have a genetic predisposition to it, but that doesn't mean you can't do anything about it. Diet plays an important role in preventing and treating high blood pressure. A diet high in processed foods is often high in sodium and that excess sodium may be partly responsible for raising your blood pressure.

You can do a couple of things to get rid of this risk factor. The first: Change your diet. The DASH (Dietary Approaches to Stop Hypertension) diet is a specialized eating plan that cuts your sodium back to no more than 2,300 milligrams per day, according to the National Institutes of Health . It focuses on fruits, vegetables, lean proteins, whole grains, and low-fat dairy. This large amount of fruits and vegetables isn't just about getting you to eat your broccoli, it actually has a clinical significance.

You see, most fruits and vegetables are sources of potassium. Potassium helps your body release sodium and can help ease the tension in your blood vessels, according to the AHA. This naturally helps lower your blood pressure .

Exercise also helps to take that blood pressure down by naturally releasing nitric oxide. Nitric oxide is known as a vasodilator, which means it opens up your blood vessels, helping blood to flow more freely and this helps lower your blood pressure, according to Harvard Health Publishing.

Your Blood Sugar Might Drop

If you have high blood sugar, or pre-diabetes, you have probably been told that exercise is good for blood sugar control. That's absolutely true. The American Diabetes Association states that exercise can help lower your blood sugar for 24 hours or more after exercise by making your body more sensitive to insulin.

So, how does this work exactly? When you exercise, whether you have high blood sugar or not, you have transporter proteins in your body called GLUT4. These glucose transporters help move glucose out of the blood and into the cells to be used for energy. Increasing GLUT4 in the body can help improve, and in some cases even reverse, type 2 diabetes, per a May 2022 ‌ StatPearls ‌ report.

Let's not forget about the role of diet in keeping blood sugar under control. A diet rich in fruits, vegetables, lean proteins, dairy and whole grains can give you enough fiber and protein to help keep blood sugar spikes at bay. The Academy of Nutrition and Dietetics recommends getting 14 grams of fiber per every 1,000 calories you eat per day.

Foods high in fiber and/or protein are digested and absorbed slower, which helps to regulate blood sugar levels, according to the Academy of Nutrition and Dietetics.

You Might Lose Weight

Obviously, one reason to get out there and hit the pavement and eat nutritiously is to maintain a healthy weight and prevent or overcome obesity. According to the Centers for Disease Control and Prevention (CDC), some of the health consequences of obesity include:

• High blood pressure
• Heart disease
• Type 2 diabetes
• Osteoarthritis
• Gallbladder disease
• Sleep apnea
• Low quality of life

Losing weight won't solve all of your problems, but it might keep you from developing one or more of these conditions if you have overweight or obesity. The key to preventing many of these conditions is diet and exercise.

You may hear that one or the other — diet or exercise— will independently help you lose weight. In some cases, this may work, but the results are even more pronounced and accelerated when done together.

Your Gut Health Will Improve

You are the host to a vast array of microorganisms in your gut working hard to keep you healthy. That world inside your gut is known as the microbiome, and what you eat has a lot to do with the health of your gut.

The Western diet — which is characterized by a diet high in added sugars, saturated fats and sodium — is disruptive of the healthy balance of bacteria in the gut, which can leave you susceptible to illness, according to a study published in the journal ‌ Nutrients ‌ in August of 2019.

Changing the way you eat — and focusing on the amount of fiber you eat in a day — could help restore the balance in your gut.

Now, what's really interesting is that exercise seems to do the same thing for the gut. Exercise helps reduce inflammation in the gut and promotes greater bacteria diversity, both of which promote a healthy microbiome, according to March 2017 research in ‌ Oxidative Medicine and Cellular Longevity ‌ .

You'll Have More Energy

Feeling sluggish all the time can be the first indicator that something is wrong with your diet. In fact, there are certain elements in your diet that can steal your energy and others that can put the pep back in your step.

Not having enough water in your diet is sure to give you a little fatigue. Water is essential to keep your energy high and a huge part of a nutritious diet, per Harvard Health Publishing . In addition, crash dieting or fad diets that exclude entire food groups may be robbing you of much-needed nutrients, which can zap your energy. Keeping variety in your diet with food from all food groups ensures that you meet nutrient requirements, especially for iron and B vitamins.

Now, when you pair the improvements in your diet with a little daily exercise, you might feel like you can conquer the world (or just get through the workday without feeling tired). Harvard Health Publishing suggests exercise for fatigue because it boosts dopamine, serotonin and norepinephrine in your brain, which all give you energy.

Also, as your body gets stronger from exercise, it becomes more efficient and takes less energy to do smaller tasks, so you won't tire out as easily. That saves energy for that after-dinner stroll.

Your Mental Health Might Look Up

Your mental health is just as important as your physical health, and diet and exercise play more of a role than you might think.

According to a September 2018 study in ‌ The Lancet Psychiatry ‌ , those who exercised had fewer days of poor mental health than those who did not exercise. The researchers found this association with exercising just three to five times per week with team sports, cycling and going to the gym.

Some of the issues related to poor mental health include inflammation and poor gut health, according to April 2019 review study in ‌ Psychosomatic Medicine ‌ . Some of the nutrients mentioned in the study with the potential to benefit those pathways in the body include:

• Omega-3 fatty acids : found in fatty fish, walnuts, flaxseeds
• B vitamins : found in whole grains, fruits, vegetables
• Magnesium : found in almonds, seeds, spinach
• Fiber : found in fruits, vegetables, whole grains
• Probiotics : found in yogurt, sauerkraut, kimchi

How to Get Started

So you're ready to start eating more nutritiously and exercising — the health benefits speak for themselves.

Before you start an exercise program, you should always check with your doctor to make sure you can start your preferred exercise program. Then, seek out a personal trainer or certified strength and conditioning specialist to help guide you until you're comfortable enough to take the reins on your own.

If diet is where you need help, ask for a referral for a registered dietitian (RD) who can help evaluate the way you eat and see where you need to make changes. An RD can help you create a meal plan that delivers all the nutrients you need to help you reach your goals.

What Really Happens to Your Body When You Eat Processed Foods

What Really Happens to Your Body When You Start Exercising

What Really Happens to Your Body When You Walk Every Day

• American Heart Association: "How High Blood Pressure Can Lead to a Heart Attack"
• Harvard Medical School: "Exercise and Your Arteries"
• American Diabetes Association: "Blood Glucose and Exercise"
• NCBI: "Physiology, Glucose Transporter Type 4 (GLUT4)"
• Academy of Nutrition and Dietetics: "What is Glycemic Index?"
• Harvard Medical School: "Eating to Boost Energy"
• The Lancet Psychiatry: "Association between Physical Exercise and Mental Health in 1·2 Million Individuals in the USA Between 2011 and 2015: A Cross-Sectional Study"
• Harvard Medical School: "Refueling Your Energy Levels"
• Academy of Nutrition and Dietetics: "Fiber"
• Oxidative Medicine and Cellular Longevity: "Exercise Modifies the Gut Microbiota with Positive Health Effects"
• National Institutes of Health: "DASH Eating Plan"
• Psychosomatic Medicine: "The Effects of Dietary Improvement on Symptoms of Depression and Anxiety: A Meta-Analysis of Randomized Controlled Trials"
• Nutrients: "Diet and Immune Function"

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• Am J Lifestyle Med
• v.12(6); Nov-Dec 2018

Lifestyle Medicine: The Health Promoting Power of Daily Habits and Practices

There is no longer any serious doubt that daily habits and actions profoundly affect both short-term and long-term health and quality of life. This concept is supported by literally thousands of research articles and incorporated in multiple evidence-based guidelines for the prevention and/or treatment of chronic metabolic diseases. The study of how habits and actions affect both prevention and treatment of diseases has coalesced around the concept of “lifestyle medicine.” The purpose of this review is to provide an up-to-date summary of many of the modalities fundamental to lifestyle medicine, including physical activity, proper nutrition, weight management, and cigarette smoking cessation. This review will also focus specifically on how these modalities are employed both in the prevention and treatment of chronic diseases including coronary heart disease, diabetes, obesity, and cancer. The review concludes with a Call to Action challenging the medical community to embrace the modalities of lifestyle medicine in the daily practice of medicine.

‘The strength of the scientific literature supporting the health impact of daily habits and actions is underscored by their incorporation into virtually every evidence-based clinical guideline . . .’

An overwhelming body of scientific and medical literature supports the concept that daily habits and actions exert an enormous impact on short-term and long-term health and quality of life. 1 This influence may be either positive or negative. Thousands of studies provide evidence that regular physical activity, maintenance of a healthy body weight, not smoking cigarettes, and following sound nutritional and other health promoting practices all profoundly influence health. The strength of the scientific literature supporting the health impact of daily habits and actions is underscored by their incorporation into virtually every evidence-based clinical guideline stressing the prevention and treatment of metabolically related diseases. 2 - 18 A sampling of the guidelines and consensus statements from various prestigious medical organizations is found in Table 1 . All of these statements emphasize lifestyle habits and practices as key components in the prevention and treatment of disease.

Sampling of Guidelines That Incorporate Lifestyle Recommendations for the Threat or Prevention of Chronic Disease.

Despite the widespread recognition of the important role of lifestyle measures and practices as a key component of the treatment of metabolic diseases, scant progress has been made in improving the habits and actions of the American population. For example, in the Strategic Plan for 2020 released by the American Heart Association, it was stated that only 5% of the adult population of the United States practice all of the positive lifestyle measures known to significantly reduce the risk of developing cardiovascular disease (CVD). 14

The power of positive lifestyle decisions and actions is underscored by multiple randomized controlled trials and a variety of cohort studies. For example, the Nurses’ Health Study demonstrated that 80% of all heart disease and over 91% of all diabetes in women could be eliminated if they would adopt a cluster of positive lifestyle practices including maintenance of a healthy body weight (body mass index [BMI] of 19-25 kg/m 2 ); regular physical activity (30 minutes or more on most days); not smoking cigarettes; and following a few, simple nutritional practices such as increasing whole grains and consuming more fruits and vegetables. 19 The US Health Professionals Study showed similar, dramatic reductions in risk of chronic disease in men from these same positive behaviors. 20 In fact, if individuals adopted only one of these positive behaviors, their risk of developing coronary artery disease (CAD) could be cut in half.

For decades physicians have emphasized the importance of practicing “evidence-based medicine.” Yet when it comes to incorporating the vast amount of evidence supporting positive health outcomes from lifestyle practices and habits, the medical community has been relatively slow to respond. This, despite the fact that virtually every physician would agree with the premise that regular physical activity, weight management, sound nutrition, and not smoking all result in significant health benefits.

The purpose of the current review is to provide a summary of the literature underscoring the benefits of positive health promoting habits and to present some strategies and guidelines for implementing these actions within the practice of medicine and issue a call for increased emphasis on lifestyle medicine among physicians.

What Is Lifestyle Medicine?

I had the privilege of editing the first, multi-author, academic textbook in lifestyle medicine. 21 In fact, this textbook, published in 1999, coined the term lifestyle medicine , which we defined as “the discipline of studying how daily habits and practices impact both on the prevention and treatment of disease, often in conjunction with pharmaceutical or surgical therapy, to provide an important adjunct to overall health.”

While there have been a number of different constructs concerning these disciplines and many investigators have made important contributions to components of lifestyle medicine such as nutrition, physical activity, weight management, smoking cessation, and so on, it is clear that the field is now going to coalesce around the term lifestyle medicine . For example, the American Heart Association changed the name of one its Councils from the “Council on Nutrition, Physical Activity and Metabolism” to the “Council on Lifestyle and Cardiometabolic Health” in 2013. 22 In addition, both the American College of Preventive Medicine and the American Academy of Family Practice have established working groups and educational tracks in the area of lifestyle medicine. Circulation , a major academic journal from the American Heart Association, published a series of multiple articles titled “Recent Advances in Preventive Cardiology and Lifestyle Medicine.” Representatives from a variety of organizations including the American Academy of Pediatrics, the American College of Sports Medicine, the Academy of Nutrition and Dietetics, the American Academy of Family Practice, and the American College of Preventive Medicine sent representatives to a working group that established the first summary of competencies physicians should possess to practice lifestyle medicine, which was published in the Journal of the American Medical Association . 23

Importantly, a new health care organization has been formed called the “American College of Lifestyle Medicine” (ACLM), which is devoted to providing a professional home for individuals who wish to emphasize lifestyle medicine in their practices. 24 This organization has doubled its membership each year for the past 5 years. ACLM has also spawned initiatives to develop curricula and encourage education of medical students in the area of lifestyle medicine. ACLM has also supported the development of Lifestyle Medicine Student Interest Groups at medical schools and has developed criteria for lifestyle medicine certification. 25 The goal of this organization is ultimately to establish certification boards in lifestyle medicine. Lifestyle medicine has also become an international movement with the development of the Lifestyle Medicine Global Alliance. 26

In addition, a peer-reviewed academic journal has been established, the American Journal of Lifestyle Medicine , 27 to provide a forum for individuals interested in exchanging academic information in this growing field.

There are multiple reasons why the term lifestyle medicine seems particularly appropriate for this discipline. First, the field is focused on lifestyle and its relationship to health. Second, it is clearly medicine based on the wide range and large volume of evidence supporting the health benefits of daily habits and actions.

The Power of Lifestyle Habits and Practices to Promote Good Health

Multiple daily practices have a profound impact on both long-term and short-term health and quality of life. This review will focus on 5 key aspects of lifestyle habits and practices: regular physical activity, proper nutrition, weight management, avoiding tobacco products, and stress reduction/mental health. This initial section will focus on general considerations related to each of these lifestyle habits and practices. In the subsequent section, this information will be applied to specific diseases or conditions.

Physical Activity

Physical activity is a vitally important component to overall health and both prevention and treatment of various diseases. Regular physical activity has been specifically demonstrated to reduce risk of CVD, type 2 diabetes, the metabolic syndrome, obesity, and certain types of cancer. 18 The important role of physical activity in these conditions has been underscored by its prominent role in evidence-based guidelines and consensus statements from virtually every organization that deals with chronic disease. In addition, there is strong evidence that regular physical activity is important for brain health and cognition as well as reduction in anxiety and depression and amelioration of stress. 16

The recently released 2018 Physical Activity Guidelines Advisory Committee Scientific Report emphasizes that increased physical activity carries multiple individual and public health benefits. 18 This report also catalogs that physical activity contributes powerfully to improved quality of life by improving sleep, general feelings of well-being, and daily functioning. The report emphasizes that some of the benefits of physical activity occur immediately and most of the benefits become even more significant with ongoing and regular performance of moderate to vigorous physical activity.

In addition, physical activity has been shown to prevent or minimize excessive weight gain in adults as well as reducing the risk of both excess body weight and adiposity in children. 28 Physical activity decreases the likelihood that women will gain excessive weight during pregnancy, making them less likely to develop gestational diabetes. 29 Physical activity may also decrease the likelihood of postpartum depression.

Physical activity has also been demonstrated to lower the risk of dementia and improve other aspects of cognitive functioning. Importantly, as the population in the United States continues to grow older regular physical activity has been shown to decrease the likelihood of falls 30 and fall-related injuries and assist in the preservation of lean body mass. 31

Other conditions that regular physical activity improves are osteoarthritis and hypertension. 18 All in all, the multiple benefits of regular physical activity make it one of the key considerations that should be recommended to all children and adults as part of a comprehensive lifestyle medicine approach to health and well-being.

Numerous studies have shown that physicians’ own physical activity behavior predicts the likelihood that they will recommend physical activity to their patients. Unfortunately, it has been estimated that less than 40% of physicians regularly counsel their patients on the importance of increasing physical activity. The low level of prescription among physicians, as well as the recognized benefits of regular physical activity in health, stimulated the American College of Sports Medicine to launch the “Exercise is Medicine®” (EIM) initiative. This initiative is designed to encourage primary care providers and health providers to design treatment plans that include physical activity or to refer patients to evidence-based exercise programs with qualified exercise professionals. EIM also encourages health care providers to assess and record physical activity as a vital sign during patients’ visits. The initiative further recommends concluding each visit with an exercise “prescription.” 32

Nutrition plays a key role in lifestyle habits and practices that affect virtually every chronic disease. There is strong evidence for a role of nutrition in CVD, diabetes, obesity, and cancer, among many other conditions. 33 Dietary guidelines and consensus statements from a variety of organizations have recognized the key role for nutrition, both in the prevention and treatment of chronic disease. 4 , 6 , 8 These consensus statements are very similar to each other in nature and consistently recommend a dietary pattern higher in fruits and vegetables, whole grains (particularly, high fiber), nonfat dairy, seafood, legumes and nuts. 34 Guidelines further recommend that those who consume alcohol (among adults), do so in moderation. The guidelines are also consistent in recommending diets that are lower in red and processed meats, refined grains, sugar sweetened foods, and saturated and trans fats. All the guidelines also emphasize the importance of balancing calories and also regular physical activity as strategies for maintaining a healthy weight and, thereby, further reducing the risk of chronic diseases.

Dietary guidance over the past 2 decades has moved from specific foods and nutrients to a greater emphasis on dietary patterns. The emphasis has also shifted to the critical aspect of providing practical advice for implementing recommendations. 9 This latter emphasis recognizes that despite consistent guidelines and nutrition recommendations for many decades, a distinct minority of Americans are following these guidelines. For example, in the area of hypertension <20% of individuals with high blood pressure follow the DASH Diet. 35 It is also estimated that <30% of adults in the United States consume the recommended daily number of fruits and vegetables. 34

The 2015-2020 Dietary Guidelines for Americans focused on integrating available science and systematic reviews, scientific research, and food pattern modeling on current intake of the US population to develop the “Healthy U.S. Style Eating Pattern.” 8 This approach allowed blending recommendations for an overall diet including constituent foods, beverages, nutrients, and health outcomes, while allowing for flexibility in amounts of food from all food groups to establish healthy eating patterns that meet nutrient needs and accommodated limitations for saturated fats, added sugars, and sodium. This approach also allowed for the potential nutritional areas of public health concern. Utilizing this approach to Dietary Guidelines for Americans 2015-2020 indicated the following:

Within the body of evidence higher intakes of vegetables and fruits consistently have been identified as characteristic of healthy eating patterns: whole grains have been identified as well, although slightly less consistently. Other characteristics of healthy eating patterns have been identified with less consistency including fat free or low fat dairy, seafood, legumes and nuts. Lower intakes of meats including processed meats, poultry, sugar sweetened foods (particularly beverages), and refined grains have also been identified as characteristics of healthy eating patterns.

Despite the multiple known benefits of proper nutrition, most physicians feel they have inadequate education in this area. In one survey, 22% of polled physicians received no nutrition education in medical school, and 35% polled said that nutrition education came in a single lecture or a section of a single lecture. 36 The situation does not improve during medical residency. More than 70% of residents surveyed felt they received minimal or no education on nutrition during medical residency. In the United States, 67% of physicians indicate they have nutritional counseling sessions for patients. However, this education was largely focused on the ill effects of high sodium, sugars, and fried foods. It is noteworthy that only 21% of patients feel they received effective communication in the area of nutrition from their physician. 36

Issues related to healthy nutrition permeate virtually every condition where lifestyle medicine plays a role and will be treated in detail under each specific condition.

Weight Management

In many ways overweight and obesity represent quintessential lifestyle diseases. These conditions serve as significant public health problems in the United States and other countries throughout the world. 37 In the United States, the prevalence of overweight (BMI ≥ 19-25 kg/m 2 ) has been estimated at approximately 70%, while obesity (BMI ≥ 30 kg/m 2 ) is estimated at 36%, and severe obesity (BMI ≥ 35 kg/m 2 ) at 16%. 38 These rates are significant since even small amounts of excess body weight have been associated with many chronic diseases including CVD, diabetes, some forms of cancer, 39 muscular skeletal disorders, arthritis, 40 and many others. The cornerstone of obesity treatment relies on lifestyle measures that contribute to balancing energy to prevent weight gain or creating an energy deficit to achieve weight loss. These lifestyle factors including both physical activity and nutrition are cornerstone modalities to achieve these results.

Tobacco Products

Overwhelming evidence exists from multiple sources that cigarette smoking significantly increases the risk of multiple chronic diseases including heart disease and stroke, diabetes, and cancer. Early in the 20th century in the United States, cigarette smoking was more prevalent in men than women. 41 However, women have rapidly caught up with men. The health risks of smoking in women are the equivalent of men. Substantial benefits in the reduction of risk of both CVD and cancer accrue in individuals who stop smoking cigarettes. These benefits occur over a very brief period of time. 42

After years of significant decreases in cigarette smoking, the prevalence of cigarette smoking has appeared to level off in recent years with approximately 15% of individuals currently smoking cigarettes. 43

It should be noted that secondhand smoke also increases the risk of multiple chronic diseases, since secondhand smoke contains numerous carcinogens and may linger, particularly in indoor air environments, for a number of hours after cigarettes have been smoked. 44

Stress, Anxiety, and Depression

Stress is endemic in the modern, fast-paced world. It has been estimated that up to one third of the adult population in the United States experiences enough stress in their daily lives to have an adverse impact on their home or work performance. Anxiety and depression are also very common. Lifestyle measures, such a regular physical activity, have been demonstrated to provide effective amelioration of many aspects of all three of these conditions. 45 , 46

Interestingly, in the past decade positive psychology has also emerged as a significant component of lifestyle medicine. 47 This field has demonstrated that positive approaches to psychological issues such as gratitude, forgiveness, and other strategies can play a very important role in stress reduction and amelioration of both anxiety and depression.

Obtaining adequate amounts of sleep has also been demonstrated to be an effective strategy in all these conditions, which proved so troublesome to many individuals. 48

Lifestyle Medicine Approaches in the Treatment and Prevention of Chronic Diseases

Lifestyle medicine modalities have been demonstrated in multiple studies to play an important role in both the treatment and prevention of many chronic diseases and conditions. This section will explore some of the most common diseases or conditions where lifestyle modalities have been studied.

Cardiovascular Disease

Daily lifestyle practices and habits profoundly affect the likelihood of developing CVD. Many of these same practices and habits also play a role in treating CVD. 1 - 4 , 9 , 14 - 16

Numerous studies have demonstrated that regular physical activity, not smoking cigarettes, weight management, and positive nutritional practices all profoundly affect both CVD itself and also risk factors for CVD. 49 , 50 Numerous epidemiologic studies have shown that positive lifestyle decisions such as engaging in at least 30 minutes of physical activity on most days; not smoking cigarettes; consuming a diet of more fish, whole grains, fruits, and vegetables; and maintaining a healthy body weight can reduce the incidence of CHD by over 80% and diabetes by over 90% in both men and women. 19 , 20

Between 1980 and 2000, mortality rates from CHD fell by over 40%. 51 CVD, nonetheless, remains the leading cause of worldwide mortality, and in the United States, it results in over 37% of annual mortality. 51 Approximately half of the reduction in CVD deaths since 1980 can be attributed to reduction in major lifestyle risk factors such as increasing physical activity, smoking cessation, and better control of blood pressure and cholesterol. Unfortunately, increases in obesity and diabetes have moved in the opposite direction and could jeopardize the gains achieved in other lifestyle risk factors, unless these negative trends can be reversed. 51

In the past decade a number of important initiatives have been undertaken and comprehensive summaries published linking overall life strategies to reductions in cardiovascular risks. In 2012, the American Heart Association (AHA) released its National Goals for Cardiovascular Health Promotion and Disease Reductions for 2020 and beyond. 14 This important document also introduced the concept of “primordial prevention” (preventing risk factors from occurring in the first place) into the cardiology lexicon as well as introducing the concept of “ideal cardiovascular health.” Daily lifestyle measures were central to both these new concepts. In 2013, the American Heart Association and American College of Cardiology (ACC) jointly issued Guidelines for Lifestyle Management to Reduce Cardiovascular Risk, 52 which also emphasized lifestyle measures to reduce the risk of CVD or assist in its treatment if already present.

Unfortunately, a distinct minority of Americans are following the recommendations from the AHA to achieve “ideal” cardiovascular health. Ideal cardiovascular health was defined as achieving appropriate levels of physical activity, consuming a healthy diet score, maintaining a total blood cholesterol of <200 mg/dL, maintaining a blood pressure of <120/<80 mm Hg, and a fasting blood glucose of <100 mg/dL (the cholesterol, blood pressure, and glucose parameters were all defined as “untreated” values). In the AHA document, it was noted that less than 5% of adults in the United States fulfill all 7 criteria for achieving ideal cardiovascular health. 14

Metrics for Cardiovascular Health

Overweight and obesity represent significant risk factors for cardiovascular disease. Guidelines developed by a joint effort from The Obesity Society (TOS), AHA, and ACC 53 were designed to help physicians manage obesity more effectively. Key recommendations include enrolling overweight or obese patients in comprehensive lifestyle interventions for weight loss delivery and programs for 6 months or longer.

Increased levels of moderate or vigorous intensity physical activity have been repeatedly shown to lower the risk for cardiovascular disease. Compared with those who are physically active, the risk of coronary heart disease (CHD) in sedentary individuals is 150% to 240% higher. 54 Unfortunately, only about 25% of Americans engage in enough regular physical activity to meet minimum standards of the Centers for Disease Control and Prevention of at least 150 minutes/week of moderate intensity aerobic exercise or at least 75 minutes of vigorous exercise and muscle strengthening activities at least 2 days/week. 18

The greatest reduction in risk for CHD appears to result from those engaging in even modest amounts of physical activity compared with the most physically inactive. Even relatively small amounts of increase in physical activity could potentially result in a significant decrease in CHD for a large portion of the American population. Both the 2008 Physical Activity Guidelines for Americans and the 2018 55 Physical Activity Guidelines Advisory Committee Scientific Report 18 recommend similar levels of physical activity as an important component of the reduction of risk for CHD.

There is no question that diet plays a significant role in overall strategies for cardiovascular risk reduction. 56 , 57 This fact is recognized by numerous scientific statements and documents from the American Heart Association including the AHA 2020 Strategic Plan 14 as well as the AHA/ACC Guidelines for Lifestyle Management 52 and the 2006 AHA Nutrition Guidelines. 56 All these recommendations are similar and include consumption of increased fruits and vegetables, consuming at least 2 fish meals/week (preferably oily fish), consuming fiber-rich grains, and restricting sodium to <1500 mg/day and sugar sweetened beverages ≤450 kcal (36 ounces) per week. The AHA Dietary Guidelines recommend plant-based diets such as the DASH Diet 35 (Dietary Approach to Stop Hypertension), as well as the Mediterranean-style diets. 58 Definitive evidence-based guidelines for overall dietary health are summarized in the Dietary Guidelines for Americans 2015-2020 Report. 8

Smoking and Use of Tobacco Products

Overwhelming evidence from multiple sources demonstrates that cigarette smoking significantly increases the risk of both heart disease and stroke. This evidence has been ably summarized elsewhere 59 and is incorporated as a recommendation for every AHA document including the 2020 Strategic Plan. The good news is that risk of CHD and stroke diminish rapidly once smoking cessation occurs. It should also be noted that secondhand smoke also increases the risk of CHD. It has been estimated that 1 nonsmoker dies from secondhand smoke exposure to every 8 smokers who die from smoking. 60

Hypertension

Hypertension represents a significant risk factor for CHD and is the leading risk factor for stroke. The recently released 2017 Guidelines for the Prevention and Detection, Evaluation and Management for High Blood Pressure in Adults from the AHA and the ACC defines normal blood pressure as <120 mm Hg/<80 mm Hg, and hypertension as systolic >120 mm Hg and diastolic high blood pressure as >80 mm Hg. 3 The new criteria are found on Table 2 . Using these criteria, more than 40% of the adult population in the United States has high blood pressure. Recommendations for treating high blood pressure, particularly in the lowest categories, involve a number of lifestyle medicine modalities such as increased physical activity, weight loss (if necessary), and improved nutrition including a salt reduction to <1500 mg/day. 3

2017 Blood Pressure Guidelines From the American Heart Association and American College of Cardiology.

Dyslipidemias

In 2013, the ACC and AHA issued “Guidelines for the Treatment of Blood Cholesterol to Reduce Atherosclerotic Cardiovascular Disease in Adults.” 6 These guidelines recommend an increased use of statin medications to reduce atherosclerotic cardiovascular disease (ASCVD) both in primary and secondary prevention and recommended the discontinuation of the use of specific low-density lipoprotein and high-density lipoprotein treatment targets. Within these guidelines for treating blood lipids, it was acknowledged that lifestyle is the foundation of ASCVD risk reduction efforts. This includes adhering to a heart healthy diet, regular exercise, avoidance of tobacco, and maintenance of a healthy body weight.

Diabetes and Pre-Diabetes

Dramatic increases in diabetes have occurred around the world in the past 2 decades. Lifestyle medicine modalities to prevent or treat diabetes focus on nutrition therapy, physical activity, education, counseling, and support given the great importance given to the metabolic basis of the vast majority of individuals who have either pre-diabetes or diabetes. 61 The International Diabetes Federation estimates that 387 million adults in the world live with type 1 or type 2 diabetes. Tragically, almost half of these individuals do not know they have these diseases. It is estimated that the number of individuals living with diabetes will increase to 392 million people by 2035.

In the United States in 2011-2012, the estimated prevalence of diabetes was 12% to 14%. 62 There is a higher prevalence in adults who are non-Hispanic-Black, non-Hispanic-Asian, or Hispanic. The proportion of people who have undiagnosed diabetes has decreased between 3.1% and 5.2% during this period of time. The prevalence of pre-diabetes has been reported to be between 37% and 38% of the overall US population. Consequently, 49% to 52% of the US population has either diabetes or pre-diabetes. 63

Pre-Diabetes

Multiple lifestyle interventions play critically important roles in preventing pre-diabetes from turning into diabetes. The strongest evidence comes from the Diabetes Prevention Program (DPP), which demonstrated that an intensive lifestyle intervention in individuals with pre-diabetes could reduce the incidence of type 2 diabetes by 58% over 3 years. 64 Other studies that have supported the importance of lifestyle intervention for diabetes prevention include the Da Qing Study, where 43% reduction in conversion from pre-diabetes to diabetes occurred at 20 years, 65 and the Finnish Diabetes Prevention Study, which showed also a 43% reduction in conversion of pre-diabetes to diabetes at 7 years and a 34% reduction at 10 years. 66

The 2 major goals of the DPP in the lifestyle intervention arm were to achieve a minimum of 7% weight loss and 150 minutes of physical activity/week at a moderate intensity such as brisk walking. These goals were selected based on previous literature suggesting that these were both feasible and could influence the development of diabetes. Both these goals were largely met in the DPP.

The nutrition plan in DPP focused on reducing calorie intake in order to achieve weight loss if needed. The recommended diet was consistent with both Mediterranean and DASH eating patterns. Conversely, sugar sweetened beverages and red meats were minimized since they are associated with the increased risk of type 2 diabetes. 63 The 150 minutes/week of moderate intensity physical activity was achieved largely through brisk walking, which also contributed to beneficial effects in individuals with pre-diabetes.

Education and support in the DPP was provided with an individual model of treatment rather than a group-based approach including a 16-session core curriculum completed in the first 24 weeks including sections on lowering calories, increasing physical activity, self-monitoring, maintaining healthy lifestyle behaviors, and psychological, social, and motivational challenges. 63

Recent evidence has also suggested that breaking up sedentary time (such as screen time) further decreases the risk of pre-diabetes being converted to diabetes.

Lifestyle modalities are a cornerstone for diabetes care. These modalities include medical nutrition therapy (MNT), physical activity, smoking cessation, counseling, psychosocial care, and diabetes self-management education support. 66

There are many different ways of achieving the nutritional goals. Individuals with diabetes should be referred for individualized MNT. MNT promotes healthful eating patterns emphasizing a variety of nutrient-dense foods at appropriate levels with the goal of achieving and maintaining healthy body weight; maintaining individual glycemic, blood pressure, and lipid goals; and delaying or preventing complications of diabetes. There is not one ideal percentage of calories from carbohydrate, protein, and fat for all people with diabetes. A variety of eating patterns are acceptable for the management of diabetes including the Mediterranean, DASH, and other plant-based diets. All of these have been shown to achieve benefits for people with diabetes. 67

Weight management, if necessary, and reduction of weight are important particularly for overweight and obese people with diabetes. Weight loss can be attained in lifestyle programs that achieve 500 to 750 kcal daily reduction for both men and women adjusted to the individual based on body weight. For many obese individuals with type 2 diabetes, weight loss >5% is necessary in order to achieve beneficial outcomes for glycemic control, lipids, and blood pressure, while sustained weight loss of >7% is optimal.

Regular physical activity is also vitally important for the management of diabetes. People with diabetes should be encouraged to perform both aerobic and resistance exercise regularly. 68 Aerobic activity bouts should ideally be at least 10 minutes, with a goal of 30 minutes/day or more on most days of the week. Recent evidence supports the concept that individuals with diabetes should be encouraged to reduce time spent being sedentary in activities such as working at a computer, watching TV, and so on, or breaking up sedentary activities by briefly standing, walking, or performing light physical activity. Research trials have demonstrated strong evidence for A1C lowering value of exercise in individuals with type 2 diabetes. The ADA Consensus Report indicates that prior to starting an exercise program medical providers should perform a careful history to assess cardiovascular risk factors and be aware of atypical presentation of CAD in patients with diabetes. Health care providers should customize exercise regiments to individuals’ needs. 67

In many ways obesity represents the quintessential lifestyle disease. 34 Obesity is the result of energy imbalance, since energy expenditure and energy intake are key factors in the energy balance equation. 61 Thus, both nutritional and physical activity components of lifestyle intervention are critically important to both short-term weight loss and also long-term maintenance of healthy body weight.

It is currently estimated that 78 million individuals in the United States are obese. This represents 36% of the population. 37 More than 70% of individuals in the United States are overweight (BMI ≥ 25 kg/m 2 ), including obese (BMI ≥ 30 kg/m 2 ) and severely obese (BMI ≥ 35 kg/m 2 ). While it may seem simple that either decreased caloric intake or increased physical activity may contribute to weight loss, in fact the process is complicated. As emphasized in the Consensus Statement on Obesity from the American Society of Nutrition, metabolism consists of multiple factors including percent body fat, other issues related to metabolism, and a host of environmental factors. 69

At any time, approximately 50% to 70% of obese Americans are actively trying to lose weight. Sustained weight loss of as little as 5% to 10% is considered clinically significant, since it reduces risk factors for a variety of chronic diseases such as diabetes and heart disease. Both the Diabetes Prevention Program and the Look AHEAD Trial 70 showed that weight loss of 7% in obese individuals resulted in significant improvement in risk factors for both heart disease and diabetes. Nutrition represents a cornerstone of treatment for overweight and obesity. 71 Dietary treatments for disease have been called MNT. This therapeutic approach has been used in a variety of medical conditions, but there is particularly strong proof that MNT improves waist circumference, waist-to-hip ratio, fasting blood sugar, low-density lipoprotein cholesterol, high-density lipoprotein cholesterol, and blood pressure.

Typical nutritional interventions for weight loss in obese individuals involve sustaining an average daily caloric deficit of 500 kcal. Energy recommendations also include that intake should not be <1200 calories/day for male or female adults in order to maintain adequate nutrient intake.

A variety of evidence-based diets have been demonstrated to assist in healthy weight loss. These include the Mediterranean diet, the DASH diet, and the Healthy U.S. Eating Style Pattern. It has also been demonstrated that macronutrient composition of a weight loss plan (eg, low fat vs low carb, etc) do not achieve different results in studies lasting longer than one year.

The Weight Loss Guidelines jointly issued by the US Preventive Services Task Force, the American Heart Association, the American College of Cardiology, the Obesity Society, and the Academy of Nutrition and Dietetics all recommend a multidisciplinary team approach to managing obesity. 53 These approaches include physical activity counseling, MNT, as well as a structured approach to behavioral change utilizing problem solving and goal setting as well as self-monitoring. Most evidence suggests that effective weight loss programs should last at least 6 months and have a minimum of 24 counseling sessions.

There is a prevalent misconception that maintenance of weight loss is virtually impossible. In both the Diabetes Prevention Program and the Look AHEAD Trial, however, individuals who completed the initial 16-week program and then were followed on a monthly basis for the next 3 to 4 years were able to maintain 90% of the weight that they initially lost. The National Weight Control Registry, which is a registry of over 10 000 individuals who have lost at least 50 pounds and kept it off for at least 1 year, also demonstrated that key components of lifestyle measures such as regular attention to monitoring nutritional intake as well as regular physical activity (on average 60 minutes/day) were key components of how these individuals were able to maintain initial weight loss. 72

It has been argued that physical activity alone is not a powerful tool for initial weight loss. However, abundant evidence supports the concept that regular physical activity is a key component of long-term maintenance of weight loss. Regular physical activity also plays an important role in preservation of lean body mass, which is a key component of maintaining adequate metabolism to support maintenance of weight loss. 28 As already indicated, regular physical activity also conveys a host of health enhancing benefits in addition to its role in weight loss and weight management.

Lifestyle measures play a critically important role both in the prevention of cancer and treatment of individuals who have already established cancer. Moreover, lifestyle measures play a very important role in the ongoing health of cancer survivors. These facts are underscored by the joint statement issued by the American Cancer Society, the American Diabetes Association, and the American Heart Association on preventing cancer, CVD, and diabetes. 15

Cancer is a generic term that represents more than 100 diseases, each of which has a different etiology. Nonetheless, lifestyle measures can play a critically important role in virtually every form of cancer. In 2016, an estimated 1 685 210 new cases of cancer were diagnosed in the United States and 595 690 people died from the disease. 73 Worldwide it has been estimated that the number of new cancers could rise by as much as 70% over the next 2 decades. Approximately 70% of deaths from cancer will occur in low- and middle-income countries. 74

Cancer is no longer viewed as an inevitable consequence of aging. In fact, only 5% to 10% of cancers can be classified as familial. Thus, most cancers are associated with multiple environmental factors including lifestyle issues. For example, the importance of nutrition was emphasized more than 35 years ago by Dahl and Petro. They estimated that approximately 35% (10% to 70%) of all cancers in the United States could be attributable to dietary factors. 75 In 2007, the World Cancer Research Fund and American Institute for Cancer Research (WCRF/AICR) evaluated 7000 studies and concluded that diet and physical activity were major determents of cancer risk. 76 Thus, on a global scale, 3 to 4 million cancer cases could be prevented each year from more positive lifestyle habits and actions. 76

The relationship of obesity to cancer is also very strong. 77 This relationship is based not only on hormonal changes associated with obesity but also a variety of other physiologic mechanisms. Adipocytes, which compose the predominant cell in body fat, have been historically thought to be simply passive storage vessels. It is now clear, however, that adipocytes secrete a variety of metabolically active substances that promote inflammation, insulin resistance, and a variety of other factors, all of which may promote cancer cell growth. The AICR and IARC (International Agency for Research on Cancer) have concluded that there is sufficient evidence to link 13 human malignancies to excess body fatness. 78 Excess body fatness is now the second leading preventable cause of cancer, behind only cigarette smoking. 79 The AICR also reported in 2017, that, unfortunately, only 50% of Americans are aware that obesity promotes cancer growth, so there is an important educational issue to combat, as well. 80

Individuals who are overweight or obese should follow standard cancer screening guidelines. Intentional weight loss lowers cancer risk and improves survival. Individuals with cancer should avoid excess weight gain or, if already overweight or obese, should attempt to lose weight to improve prognosis. The typical program for safe and effective weight loss involves both regular physical activity and caloric restriction. These programs may need to be modified given the unique aspects of each cancer.

General nutrition guidelines for cancer prevention and treatment are very similar to those for healthy eating, in general. However, some modifications may be necessary to protect against certain cancers or treat various side effects of cancer therapy, such as excessive weight loss. In general, lifestyle nutrition measures for cancer prevention involve increasing the consumption of foods that have been shown to decrease the cancer risk, which include whole grains, vegetables, fruits, and legumes. In addition, individuals should decrease consumption of foods associated with increased cancer risk such as processed meat (including ham and bacon), red meat such as beef, pork and lamb, and decrease alcoholic beverages and salt preserved foods. Individuals should eat a healthy diet rather than relying on supplements to protect against cancer.

Physical activity also plays a key role in the association of lifestyle risk to cancer. 81 , 82 Although specific biologic mechanisms linking physical activity to cancer reduction remain unknown, there is growing evidence supporting the role of physical inactivity in various cancer diagnoses. According to the World Cancer Research Fund International, 20% of cancer cases in the United States could be prevented through physical activity, weight control, and consumption of a healthy diet. 83 In addition, a pooled analysis of 12 prospective cohort studies involving 1.4 million participants in the United States and Europe demonstrated an association between higher levels of leisure time physical activity and risk reduction of 13 different cancer types. 84

Among those cancers linked to inactivity, colon, breast, and endometrial cancers are the most studied. 85 The link between physical activity and breast cancer may be through reducing levels of sex hormones and increasing concentrations of sex hormone binding globulin proteins. 86 The relationship between exercise and decreased endometrial cancer risks may have similar mechanisms. 87 The relationship between physical activity and decreased colon cancer risk may be due to immune function modulation reduction in intestinal transit time, hyperinsulinemia, and inflammation. 88 Despite these postulated underlying factors, the biological link between physical activity and reduced colon cancer risk is not well understood.

There are multiple physical activity guidelines that not only have been demonstrated to reduce the risk of cancer, but may also be employed as a treatment tool for cancer populations. Safety is the key consideration in physical activity for cancer survivors. Guidelines for physical activity and cancer have been issued both by the American Cancer Society 89 and the AICR. 90 While a detailed explanation of these guidelines is beyond the scope of this review, the interested reader is referred to these guidelines for more specific detail.

Dementia/Cognition

Maintaining cognitive function is vital to maintaining quality of life, functional independence, and is an important component of the aging process. As life expectancy continues to increase in developed countries, the number of individuals over the age of 65 will undoubtedly increase dramatically over the next 15 to 20 years. 16 It has been estimated that there are currently 47 million people with dementia worldwide and this is projected to increase to 75 million individuals in 2030 and 131 million individuals by 2050. 16

There is a strong linkage between brain health and cardiovascular health. This central fact is underscored by the Presidential Advisory from the AHA and American Stroke Association (ASA) on “Defining Optimal Brain Health in Adults.” 16

Lifestyle measures play a central role in the recommendations from the AHA/ASA for maintaining healthy cognition throughout a lifetime. Modifiable risk factors that may compromise brain health are also associated with poor cardiovascular health such as uncontrolled hypertension, diabetes mellitus, obesity, physical inactivity, smoking, and depression. Each of these conditions has been shown to be potentially ameliorated, at least to some degree, by positive lifestyle measures. For this reason, the AHA and ASA have identified 7 metrics to define optimal brain health including nonsmoking, physical activity at goal levels, a healthy diet consistent with current guideline levels, and a body mass index of <25 kg/m 2 . 16 In addition, the AHA and ASA recommend 3 ideal health factors including an untreated blood pressure of <120/<80 mm Hg, untreated cholesterol <200 mg/dL, and fasting blood glucose of <100 mg/dL.

Virtually all of these factors are affected by positive lifestyle decisions, making cognition and reducing the risk of dementia strongly linked to lifestyle factors. Furthermore, it is important to stress that while many of the manifestations of the spectrum ranging from diminished cognition to dementia occur in individuals in their 50s, 60s, and beyond, paying attention to these risk factors should occur throughout a lifetime, thus enhancing the importance of lifestyle measures in maintaining positive brain health.

A variety of dietary habits have also been shown to decrease the risk of cognitive decline and risk of dementia. These include Mediterranean style diets (MST) and the Dietary Approach to Stop Hypertension (DASH) diet. 91 A combination of MST and DASH (the so-called MIND diet) has also been observed to be associated with decreased risk of dementia with aging. All of these diets are plant based as their principle sources of energy and involve a high intake of grains and cereals, fruits, vegetables, legumes, nuts, olive oil, and fish as fat sources. In addition, a recent study demonstrated that consumption of cocoa, both in individuals over the age of 60 with maintained cognition and also mild cognitive impairment, may improve levels of cognition. 92 , 93 A number of studies have shown that regular physical activity is associated with improved cognition. 16

Anxiety, Depression, and Stress Reduction

Anxiety, depression, and stress are all endemic in the modern, fast-paced world. Lifestyle interventions have been demonstrated to play an effective role in ameliorating all three of these conditions.

Within all of the mental health disorders, anxiety is the most common. 94 The overall prevalence of anxiety disorders has been reported at more than 30%. Regular physical activity has been demonstrated in multiple studies to lower anxiety levels. While the state of anxiety has been shown to be reduced immediately after performing a single bout of exercise, the anxiolytic effect of treating the trait of anxiety appears to require a training period of at least 10 weeks. The exact level of physical activity has not been determined. However, most studies employ the general guidelines of 30 minutes of moderate intensity physical activity/session.

Depression is also quite common with a lifetime prevalence of significant depression of approximately 10% in the US population. 95 Even in the absence of significant depressive disorder, symptoms of depression can negatively influence health and quality of life. Physical activity has been repeatedly shown to decrease symptoms of depression. Typical levels of physical activity employed once again have involved at least 30 minutes of moderate intensity physical activity performed on a regular basis.

Stress is endemic in our modern world. 96 While exact prevalence figures for stress are difficult or impossible to determine, most people experience at least moderate stress in their daily lives. It has been estimated that up to one third of individuals experience enough stress in their daily life to decrease their performance at either work or home. While a certain level of stress may be protective, excessive stress may be harmful through a variety of physiologic and psychological effects.

A variety of approaches to ameliorate stress have been studied and found effective. These include the relaxation response and other mind-body therapies. Certainly, these mind-body therapies play an important role in the delivery of lifestyle medicine. One other aspect of modern psychological therapy that has gained increased prominence in the past decade is positive psychology involving modalities and concepts such as gratitude and forgiveness, which may help reduce stress.

Lifestyle Medicine and Pediatrics

A detailed discussion of lifestyle medicine in the pediatric population is beyond the scope of this review. However, it should be noted that many of the conditions that manifest themselves in adulthood have their roots in childhood. In particular, there has been a dramatic increase in the prevalence of overweight and obesity in children 97 and a corresponding increase in the prevalence of type 2 diabetes. Dyslipidemia 98 and hypertension 99 have also increased in prevalence in the pediatric population.

There is emerging evidence that many of the conditions now increasing in prevalence in children may actually begin in utero. 100 The same types of lifestyle measures that are applicable both for the prevention and treatment of chronic disease in adults are also very relevant to children. Good information on physical activity in children can be found in the recently revised Physical Activity Guidelines for Americans. 18 Nutritional guidance may also be found in the 2015-2020 Dietary Guidelines for Americans. 8 Since many of the lifestyle medicine modalities employed in adults are highly relevant to families, issues related to physical activity, nutrition, and weight management should be addressed in the family setting.

Conclusions

There is no longer any serious doubt that daily habits and practices profoundly affect the short-term and long-term health and quality of life. Increased physical activity, proper nutrition, weight management, avoidance of tobacco, and stress reduction are all key modalities that can lower the risk of chronic disease and improve quality of life. Despite the overwhelming evidence that these practices have a profound impact on health, the medical community has been slow to respond in addressing these modalities and in encouraging patients to make positive lifestyle changes. This represents a significant missed opportunity since more 75% of Americans see a primary care doctor every year. Employing the principles of lifestyle medicine in the daily practice of medicine represents a substantial opportunity to increase the value of proposition in medicine by improving outcomes for patients, while controlling costs. 101 The time has come to employ the vast body of evidence in lifestyle medicine and encourage positive lifestyle medicine not only for our patients but also in our own lives.

Declaration of Conflicting Interests: The author(s) declared the following potential conflicts of interest with respect to the research, authorship, and/or publication of this article: Dr Rippe is the editor in chief, American Journal of Lifestyle Medicine , and editor of Lifestyle Medicine (CRC Press). He is also founder and director, Rippe Lifestyle Institute, a research organization that has conducted multiple studies in physical activity, nutrition, and weight management.

Funding: The author(s) received no financial support for the research, authorship, and/or publication of this article.

Ethical Approval: Not applicable, because this article does not contain any studies with human or animal subjects.

Informed Consent: Not applicable, because this article does not contain any studies with human or animal subjects.

Trial Registration: Not applicable, because this article does not contain any clinical trials.

Healthy Food Essay for Students and Children

500+ words essay on healthy food.

Healthy food refers to food that contains the right amount of nutrients to keep our body fit. We need healthy food to keep ourselves fit.

Furthermore, healthy food is also very delicious as opposed to popular thinking. Nowadays, kids need to eat healthy food more than ever. We must encourage good eating habits so that our future generations will be healthy and fit.

Most importantly, the harmful effects of junk food and the positive impact of healthy food must be stressed upon. People should teach kids from an early age about the same.

Benefits of Healthy Food

Healthy food does not have merely one but numerous benefits. It helps us in various spheres of life. Healthy food does not only impact our physical health but mental health too.

When we intake healthy fruits and vegetables that are full of nutrients, we reduce the chances of diseases. For instance, green vegetables help us to maintain strength and vigor. In addition, certain healthy food items keep away long-term illnesses like diabetes and blood pressure.

Similarly, obesity is the biggest problems our country is facing now. People are falling prey to obesity faster than expected. However, this can still be controlled. Obese people usually indulge in a lot of junk food. The junk food contains sugar, salt fats and more which contribute to obesity. Healthy food can help you get rid of all this as it does not contain harmful things.

In addition, healthy food also helps you save money. It is much cheaper in comparison to junk food. Plus all that goes into the preparation of healthy food is also of low cost. Thus, you will be saving a great amount when you only consume healthy food.

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Junk food vs Healthy Food

If we look at the scenario today, we see how the fast-food market is increasing at a rapid rate. With the onset of food delivery apps and more, people now like having junk food more. In addition, junk food is also tastier and easier to prepare.

However, just to satisfy our taste buds we are risking our health. You may feel more satisfied after having junk food but that is just the feeling of fullness and nothing else. Consumption of junk food leads to poor concentration. Moreover, you may also get digestive problems as junk food does not have fiber which helps indigestion.

Similarly, irregularity of blood sugar levels happens because of junk food. It is so because it contains fewer carbohydrates and protein . Also, junk food increases levels of cholesterol and triglyceride.

On the other hand, healthy food contains a plethora of nutrients. It not only keeps your body healthy but also your mind and soul. It increases our brain’s functionality. Plus, it enhances our immunity system . Intake of whole foods with minimum or no processing is the finest for one’s health.

In short, we must recognize that though junk food may seem more tempting and appealing, it comes with a great cost. A cost which is very hard to pay. Therefore, we all must have healthy foods and strive for a longer and healthier life.

FAQs on Healthy Food

Q.1 How does healthy food benefit us?

A.1 Healthy Benefit has a lot of benefits. It keeps us healthy and fit. Moreover, it keeps away diseases like diabetes, blood pressure, cholesterol and many more. Healthy food also helps in fighting obesity and heart diseases.

Q.2 Why is junk food harmful?

A.2 Junk food is very harmful to our bodies. It contains high amounts of sugar, salt, fats, oils and more which makes us unhealthy. It also causes a lot of problems like obesity and high blood pressure. Therefore, we must not have junk food more and encourage healthy eating habits.

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Essay on Health and Fitness 500+ Words

Health and fitness are like the keys to a happy and fulfilling life. They help us grow stronger, stay energetic, and enjoy every moment to the fullest. In this essay, we will explore the significance of health and fitness and how they can positively impact our lives.

Physical Health

One of the most crucial aspects of health and fitness is physical well-being. Our bodies are like machines that require regular maintenance. Exercise is the key to keeping our bodies in good shape. According to the World Health Organization, physical inactivity is a leading cause of many health problems, including heart disease, obesity, and diabetes. Regular physical activity, such as playing sports or going for a walk, can significantly reduce the risk of these issues.

Mental Health

Health and fitness aren’t just about the body; they also play a vital role in our mental well-being. Physical activity releases chemicals in the brain called endorphins, which are often referred to as “feel-good” hormones. These endorphins can help reduce stress, anxiety, and feelings of depression. Studies have shown that people who exercise regularly tend to have better mental health and higher self-esteem.

Healthy Eating Habits

Eating well is another essential aspect of health and fitness. Our bodies need a balanced diet with plenty of fruits, vegetables, and whole grains to function properly. According to nutrition experts, a healthy diet can lower the risk of chronic diseases and boost our immune system. It’s like giving our bodies the right fuel to perform at their best.

Want to live a long and healthy life? Health and fitness are your best allies. Studies have shown that people who prioritize their health and fitness tend to live longer and have a better quality of life in their later years. Regular exercise and a healthy diet can help prevent age-related diseases and keep us active and independent as we grow older.

Increased Energy Levels

Feeling tired all the time can be a real downer. Health and fitness can help boost your energy levels. When you exercise regularly, your body becomes more efficient at using oxygen and nutrients, which can make you feel more energetic throughout the day. So, if you want to be more alert and active, incorporating physical activity into your routine is the way to go.

Improved Sleep

A good night’s sleep is essential for overall health and well-being. Health and fitness can positively impact your sleep quality. Studies have shown that people who exercise regularly tend to fall asleep faster and enjoy deeper, more restorative sleep. Improved sleep can enhance your mood, concentration, and overall quality of life.

Social Benefits

Being healthy and fit can also enhance your social life. Participating in sports and fitness activities can provide opportunities to meet new people and build strong friendships. Team sports, for example, teach important values like teamwork, communication, and cooperation. These skills are not only essential for sports but also for life in general.

Conclusion of Essay on Health and Fitness

In conclusion, health and fitness are essential components of a happy and fulfilling life. They contribute to physical well-being, mental health, longevity, increased energy levels, and improved sleep. By adopting a healthy lifestyle that includes regular exercise and a balanced diet, you can unlock the full potential of your body and mind.

Remember that your health is a valuable asset, and it’s never too early to start taking care of it. As a fifth-grader, you have a fantastic opportunity to develop healthy habits that can last a lifetime. So, make exercise and healthy eating a part of your daily routine, and you’ll be on the path to a healthier, happier future. Your body and mind will thank you, and you’ll be ready to face whatever challenges and adventures life brings your way.

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Importance Of Eating Healthy Food (Essay Sample)

Food, air, and water are basic necessities of life. The food we eat represents our culture, ethics, tradition, and beliefs. Food is essential for survival as it provides us with energy to carry out daily activities like walking, running, working, and socializing. Healthy eating and a healthy diet promote a healthy lifestyle. On the contrary, unhealthy food that includes junk food results in many diseases. In this essay, I will discuss the importance of healthy food and how it can help us stay strong and active in life.

Table of Contents

Essay On Importance Of Eating Healthy Food – 700 Word Long Essay

Food is a basic necessity of life as it helps us to survive. Food provides us the energy to carry out our daily tasks that include working, walking, and socializing. The food we eat represents our personality, culture, and traditions. A healthy diet leads to healthy habits and regularly eating unhealthy foods leads to many diseases that negatively impact your physical and mental wellbeing. In this essay, I will discuss the benefits of healthy food and how it impacts our daily lives.

Eating vegetables and fruits in large quantities helps to reduce the risk of developing chronic diseases such as diabetes and reduces the risk of a heart attack. Vegetables provide many healthy nutrients that are needed to maintain good health. However, eating just vegetables and no meant content is not a very good practice. Being a vegetarian is good for health but there are some nutrients that you can only get from meat and not plants. Research has shown that some essential nutrients like vitamin B12 and vitamin D13   along with many other nutrients are only present in meat and other animal-sourced foods. Therefore, everyone should look to adopt a balanced diet that contains a little bit of everything in an adequate amount.

Obesity is one of the most common health problems being faced by the modern generation. Junk food is one of the key causes of obesity because junk food contains high-calorie, high fat, high sugar, and high salt content. Health experts identify high fats, sugar, and raw salt as key contributors that cause heart diseases, kidney failure, and other health problems.

Healthy foods have many health-related benefits.  Healthy foods can improve a person’s mood and enhance their mental status. When a person’s body is under stress, protein is often broken down into amino acids which aid the body to deal with stress. Protein-rich diets such as dairy products can help to enhance the protein level in the body. Moreover, diets rich in omega-3 fats such as nuts, as well as vitamin-rich and mineral-rich diets including fruits and vegetables help maintain stable blood sugar levels. Healthy foods such as beetroot, apricots, and radishes also improve the overall body appearance. Sugary items have been linked to dry skin and early aging. These are the reasons why one should always eat healthy food.

Unhealthy foods have many disadvantages as they are the main reason for many diseases. Consuming processed food, junk food, and all types of fast foods can have very bad effects on the body. These problems lead to weight gain, excess body fat, increase the risk of heart disease, cause high blood pressure, and even early death in some cases. Artificial sweeteners

High calories have been shown to increase blood pressure and increase the chances of an early death occurring. However, vegetables, fruits, exercise, and overall calorie reduction enable the body to work efficiently. Junk food does not have vital micronutrients such as minerals and vitamins. Consequently, the consumer misses the vital nutrients needed to boost the body’s well being hence his risk of early death is enhanced.

In conclusion, everyone should make a healthier choice by eating healthy foods and developing healthy eating habits. The human body can be kept perfectly healthy by eating healthy food and maintaining a healthy diet. Always make a wiser choice because your body deserves better!

Eating Healthy Food Leads To A Healthy Life Essay In 200 WordsShort Essay

Food is one of three basic necessities in life, the other two being air and water. Food is essential to survival. Our food choices reflect many things about our life and personality. In today’s world, we mostly see only two kinds: the ones who live to eat and those who eat to live. Both of them are food extremists and people should move towards a balanced diet that comprises everything in adequate amounts.  Healthy foods lead to a healthy body and a healthy weight. On the contrary unhealthy foods destroy our digestive system and damage the whole body. In this essay on healthy food, I will discuss how and why healthy food leads to a healthy lifestyle.

Eating healthy food and pursuing a healthy diet is an essential way to add important nutrients to your food intake. Nutritionists encourage eating more vegetables to make digestion easier. They also suggest that we should avoid eating more calories than what is required by not eating meat every day. A person who only relies on junk food, fast food, and processed food becomes obese in no time. Obese people cannot live a healthy life because they are unable to do more physical activities. Lying on the bed all day and eating junk only leads to more troubles like diabetes, high blood pressure, and problems with the digestive system.

Some common healthy food easily includes whole grains, dairy products, green vegetables, eggs, and lean meat. However, always making a healthy food choice is not easy. Nowadays the world is becoming fast, busy, and demanding; there is a limited time to do everything. The same goes with food as most people don’t have enough time to prepare healthy food so they opt for fast food instead. Processed foods, energy drinks, deep-fried snacks, and sodas are also among the most unhealthy foods.

In conclusion, healthier choices enhance our health by making our lives healthy and happy. On the contrary, unhealthy food choices lead to chronic diseases, malnutrition, high cholesterol, and obesity. Given the high rate of deaths in the U.S. caused by factors related to poor diet, lack of physical exercise, and high consumption of junk foods, people need to consider consuming healthy food.

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FAQ About Importance of Having a Good Diet Essay

How does healthy food improve your mood.

Healthy foods like protein which is most available in dairy products can quickly break down in your digestive system and stop you from stressing too much. Just like eggs and dairy products, many other foods can also improve a person’s mood.

What are the 5 benefits of healthy eating?

Healthy eating promotes good health, reduces stress, keeps your body in good shape, helps you get rid of pimples and other skin problems, and helps you live longer.

• https://www.healthline.com/nutrition/7-nutrients-you-cant-get-from-plants#1.-Vitamin-B12