Nutrition and Exercise: The Keys to a Healthy Life

Numerous studies talk about eating and exercise because of the increase in obesity and other chronic diseases. They aren't enough articles talking about students and adult who have trouble eating enough that could lead to an eating disorder. I bring up this essay about nutrition and exercise because looking at my recommendations report, I see that I don't eat enough carbs, protein, and fat. As well, it put an excessive amount of saturated fat and cholesterol. Even though eating food, I'm not eating the right food I need for my body and not eating enough for someone active.

Through the report, I tried to find a way for me to balance eating with my active lifestyle. I learned about the CALM study which the study, from Stanford University researcher Abby King and colleagues, enrolled 200 people over age 44 whose diets and physical-activity levels were well below healthy standards. They were hoping to improve their lifestyles but were not specifically trying to lose weight. Study participants were randomly assigned to one of four groups: The diet-first group began with four months of counseling about improving nutrition, then received both nutrition and exercise counseling for eight months. The exercise-first group began with four months of counseling about increasing their activity level, then received both nutrition and exercise counseling for eight months. The simultaneous group got 12 months of both nutrition and exercise counseling. The control group got 12 months of stress-reduction counseling. For all groups, the exercise goal was to increase moderate-to-vigorous physical activity to 150 minutes (two and a half hours) each week. The diet goal was to get five to nine daily servings of fruits and vegetables and to reduce saturated fats to 10% of total calories consumed. The control group met none of these goals. Those in the diet-first group met their dietary goals.

Those in the exercise-first group met their activity goals. But only those in the simultaneous group met both goals. The control group met none of these goals. Those in the diet-first group met their dietary goals. Those in the exercise-first group met their activity goals. But only those in the simultaneous group met both goals. On the other hand, nobody lost significant weight. 'Many of us are trying to do that, also,' McManus says. 'We don't know how this would play out if the focus of lifestyle change were on weight loss.” Overall this study, just explains how it is not possible to work out focus and eating focus. This study made me realize that I should be less focus on exercising and be more aware of my food health.

Also, I found an article that could give a good eating schedule I could follow to see what I should do. In the article, “Eating the Right Foods for Exercise', first eating healthy is to start with eating breakfast especially when you are exercising. Starting fiber- and protein-rich breakfast which will give you energy and make sure not to get the hunger to quickly. The article put a big importance on eating carbohydrate which I need specifically for my body that I don’t have enough of. Carbohydrate is our body’s energy source which specifically complex carbohydrate. Complex Carbohydrates found in whole grains, fruits, vegetables, and beans. Whole grains have more staying power than refined grains because you digest them more slowly. They can help you feel full for longer and fuel your body throughout the day. They can also help stabilize your blood sugar levels. Finally, these quality grains have the vitamins and minerals you need to keep your body running at its best.

“Eating the Right Foods for Exercise” find that protein is something we need to make sure to have in which I need for myself as well. Protein is also essential for building and repairing muscles, helping you enjoy the benefits of your workout. It can be a source of energy when carbohydrates are in short supply, but it’s not a major source of fuel during exercise. Adults need to eat about 0.8 grams of protein per day for every kilogram of their body weight, reports Harvard Health Blog. That’s equal to about 0.36 grams of protein for every pound of body weight. Exercisers and older adults may need even more. Protein can be found in meats, seafood, and dairy.

Other ways that exercising and eating well will help is with mood, diversification, and energy. According to the National Institute of Diabetes and Digestive and Kidney Diseases, a combination of working out and eating healthy foods can boost your energy level and help you feel more alert and aware, both mentally and physically. Healthy foods give your body the nutrients and vitamins it needs to function at its best. Exercise stimulates brain chemicals that help produce feelings of happiness, contentment, and relaxation, so you'll feel better if you work out regularly. Physical activity can also boost your physical appearance as you burn fat and build muscle, which is a significant factor in boosting self-confidence and inspiring a satisfying life. Exercise and healthy eating can help make your life more diverse and interesting. Seek creative ways to be physically active in your daily life and don't stick with the same exercise routine all the time. Exercise with co-workers, go dancing with friends, play on a sports team and spend active time with your kids and family members. Following a healthy diet can also bring up opportunities for home cooking, culinary classes, farmers' market visits and more fun activities. ‘Also, it has been mentioned in “Importance of Good Nutrition”, Even for people at a healthy weight, a poor diet is associated with major health risks that can cause illness and even death. These include heart disease, hypertension (high blood pressure), type 2 diabetes, osteoporosis, and certain types of cancer. By making smart food choices, you can help protect yourself from these health problems. The risk factors for adult chronic diseases, like hypertension and type 2 diabetes, are increasingly seen in younger ages, often a result of unhealthy eating habits and increased weight gain. Dietary habits established in childhood often carry into adulthood, so teaching children how to eat healthy at a young age will help them stay healthy throughout their life. The link between good nutrition and healthy weight reduced chronic disease risk, and overall health is too important to ignore. By taking steps to eat healthily, you'll be on your way to getting the nutrients your body needs to stay healthy, active, and strong. As with physical activity, making small changes in your diet can go a long way, and it's easier than you think!

Overall, I have found ways I should improve what I should eat and be aware about. I need more carbohydrates and protein which will help me with my health and wellbeing. I found many articles that have connected exercise and food to help with person's health.

Reference List

• DeNoon, D. (2013, April 26). Benefit to improving diet and exercise at the same time. Retrieved November 9, 2019
• Ducharme, J. (2019, February 6). Exercising Might Help You Make Healthier Food Choices, Study Says. Retrieved November 1, 2019
• HHS Office, & Council on Sports. (2017, January 26). Importance of Good Nutrition. Retrieved November 1, 2019
• Kilroy, D. S. (2019, February 21). Eating the Right Foods for Exercise. Retrieved November 7, 2019
• Schuna, C. (n.d.). importance of Exercise and Eating Healthy. Retrieved November 1, 2019