Nutrition

All About Unhealthy Eating - Problems Caused By an Improper Diet

Diet is one of the most important parts of an individual’s life especially when we live in such a fast-paced environment. The effective management of food intake and nutrition are keys to good health. For a healthier lifestyle, the value of a well-balanced diet cannot be overstated. Maintaining a proper diet and considering all of the necessary nutrients needed by the body only lead to a healthier lifestyle. 

What is a Healthy Diet?

A healthy diet is one that gives the body the nutrients it needs to survive properly. A diet that ensures that the right numbers of calories are consumed is considered the optimum diet. When we eat a wide range of calorie-dense foods like fresh fruits, vegetables, whole grains, and proteins, the body gets all the nutrients, minerals, and constituents it needs for the proper functioning of all the supporting systems.

Importance of Healthy Diet

A healthy body, increased stamina, enhanced fitness, and raised morale are the benefits of having a healthy and balanced diet. A person's general health and well-being depend on a good diet, physical exercise, and balanced body weight. But due to the fast-paced lifestyle, individuals in today's culture have been accustomed to a food intake pattern that has several negative health consequences. Lifestyle changes have compelled people so much that nobody has the time to think about what they consume as food! Globalization and urbanization have affected the eating habits of people to a great extent. It has compelled many people to eat fast food, in the misinterpretation of saving time. Researchers believe that there is a major connection between the food we consume and the diseases or conditions that affect us. Chronic diseases such as obesity, diabetes, and osteoporosis have seen a profound rise in almost all the developed and developing countries due to modified unhealthy eating habits.

Major Conditions Caused by an Unhealthy Diet

Diabetes

In the United States, over 34 million people have diabetes, and one of every five of them is unaware of it. Diabetes is a condition in which blood glucose, commonly known as blood sugar, is abnormally elevated. The primary source of energy is blood glucose, which comes from the food we consume. Insulin, a hormone produced by the pancreas, aids glucose absorption into cells for use as energy. The body either does not generate enough insulin or none at all or sometimes it does not use it correctly. Glucose stays in the body for a long time after that.

Types of Diabetes:

• Type-1 Diabetes - Type 1 Diabetes is commonly known as an autoimmune disorder. The insulin-producing cells in the pancreas are killed in this situation. In the US, up to 10% of people have Diabetes. It can normally develop at any age, but it is mostly found in children and young adults. Also, people with Type 1 Diabetes are prescribed by doctors to take insulin every day. Hence it is also called insulin-dependent diabetes.
• Type-2 Diabetes – Type 2 Diabetes is common among people and can be found in elder and middle-aged people. This form occurs when your body does not produce enough insulin or when your body's cells do not respond to insulin properly. Type 2 diabetes affects up to 95% of people in the US. It is also known as adult-onset Diabetes or insulin-resistant Diabetes. It was probably referred to as "having a bit of sugar" by the grandparents and ancestors.
• Prediabetes - This Diabetes is a stage before type-2 Diabetes. Few people say that it is a warning sign that you are likely to get Type-2 Diabetes in the future. In prediabetes, the blood glucose levels are elevated than natural, but they are not yet high enough to be diagnosed with type 2 diabetes.
• Gestational Diabetes - This type of Diabetes is commonly developed in women at the time of pregnancy and usually goes right after the pregnancy. One is more likely to have type 2 diabetes later in life if one has gestational diabetes.

Who can get Diabetes?

• Being physically inactive 
• Injury to the pancreas 
• Physical and mental stress 
• Family History 
• Exposure to illnesses caused by viruses 
• Being overweight 
• Having polycystic ovary syndrome 
• Being age 45 or older 
• Exposure to diseases caused by viruses 
• Being Native American, Hispanic, Asian-American race or Pacific Islander, African-American
• Having high blood pressure having low HDL cholesterol (the “good” cholesterol), and high triglyceride level 
• Giving birth to a baby more than 9 pounds 
• History of heart disease or stroke 
• Being a smoker

Symptoms of Diabetes

• Weak, tired feeling 
• Blurred vision 
• Numbness 
• Unplanned weight loss 
• Slow-healing sores or cuts 
• Frequent urination 
• Frequent urination 
• Tingling in the hands or feet 
• Increased thirst 
• Frequent urination. 
• Frequent unexplained infections. 
• Dry mouth.

There are some complications and health effects of diabetes. If not taken seriously, one can get serious problems which include:

Gastroparesis – It is a condition in which the stomach is unable to empty the stool. Blood glucose levels can increase as a result of the delay. One can also feel nausea, fatigue, bloating, and heartburn as a result.

Kidney Failure- Diabetic nephropathy is a kidney disease caused by diabetes. This disease does not manifest symptoms until it is advanced. If you have diabetes, the doctor will check for nephropathy to avoid permanent kidney loss or collapse.

Circulatory System Diseases- Diabetes raises the risk of heart diseases and high blood pressure. High blood pressure may lead to the formation of fatty deposits in the walls of blood vessels. It may limit blood flow over time and increase the risk of atherosclerosis or blood vessel hardening.

Skin problems - Diabetes also raises the chances of getting infections or foot ulcers. Uncontrolled diabetes can also result in three skin conditions: The first one is digital sclerosis, which induces thick skin, most commonly on the feet or hands. The second one is eruptive xanthomatosis, which causes hard yellow bumps with a red ring on any part of the body. The last one is diabetic dermopathy, which can cause brown patches on the skin

Central Nervous System Conditions – Diabetes can also damage your central nervous system. Diabetic retinopathy is characterized by swollen, leaky blood vessels in the retina. The vision could be harmed with this.

Obesity

Obesity is a condition of being too heavy. It is a rise in the number and size of fat cells in the body. To scan and diagnose Obesity, doctors use the body mass index (BMI) and waist circumference measurements. It is a chronic medical disorder that can lead to a variety of problems. Obesity affects more than one-third of adults in the United States. It affects 36.5 percent of adults in the United States.

Risk Factors Associated With Obesity

Obesity is mainly dependent on several factors.

• The first is genes. The number of fat the body stores and the amount of fat distributed in the body get influenced by the genes which are received by ancestors or parents. Genetics can also affect how quickly your body turns food into energy, how your appetite is managed, and how calories are burned during exercise. Obesity is a trait that runs in families. 
• The second most common causes of Obesity are lifestyle choice. The kind of food we eat. Not eating healthy and nutritious food like vegetables and fruits can contribute to weight gain. A high intake of sugary items can also lead to weight gains like carbonated drinks and alcohol. 
• The third is living a sedentary lifestyle; you're likely to consume more calories per day than you burn from exercise and everyday activities. A sedentary lifestyle includes staring at a monitor, notebook, or phone page. The amount of time spent in front of a television has a strong link to weight gain. 
• The fourth one is certain medications and diseases. Medical conditions like arthritis and Cushioning Syndrome can result in weight gain. Certain medicines like taking steroids, antidepressants, anti-seizure medications can also contribute to weight gain.

Health Effects of Obesity

• Heart Disease and Stroke - Obesity increases the risk of high blood pressure and excessive cholesterol levels, which are all risk factors of cardiovascular disease and stroke.
• Type 2 Diabetes - Insulin tolerance and diabetes are linked to Obesity.
• Severe COVID-19 symptoms - If someone gets infected with the coronavirus, being overweight raises the chances of experiencing serious symptoms.
• Osteoarthritis - Obesity raises the amount of tension exerted on weight-bearing joints while also causing inflammation in the body.
• Gynecological and sexual problems - Obesity in women can lead to infertility and irregular cycles. Erectile dysfunction in men can also be caused by obesity.

Osteoporosis

Osteoporosis allows bones to become fragile and brittle, to the point that even minor stresses like bent over or coughing can result in a fracture. Osteoporosis can develop as you age and can happen to anybody, men or women.

Who can get Osteoporosis?

• Unchangeable risks- White and Asian women are at higher risk of developing this condition. Women are much more likely than men to have Osteoporosis. The risk of osteoporosis increases as you grow older. Family history also increases the chances of developing this condition. 
• Dietary Factors- Low calcium intake contributes to diminished bone density, early bone loss, and an increased risk of fractures. Restricting too many food intakes and being underweight are at higher risk to develop Osteoporosis. 
• Lifestyle changes- Excessive alcohol consumption, tobacco use, not exercising can lead to Osteoporosis.

Medical conditions associated with Osteoporosis

• Celiac disease 
• Inflammatory bowel disease 
• Kidney or liver disease 
• Cancer 
• Lupus 
• Thyroid 
• Multiple myeloma 
• Rheumatoid arthritis

Symptoms of Osteoporosis

In the early stages of bone weakening, there are usually no signs. After the bones have been affected by Osteoporosis, one can experience the following signs and symptoms:

• A stooped posture 
• Loss of height over time 
• A bone that breaks much more easily than expected 
• Back pain, which is caused by a fractured or collapsed vertebra

How can you Improve Your Diet?

The onset of the conditions mentioned above can be controlled and they can be prevented with a proper diet and lifestyle changes. One can improve their diet by following a few simple steps such as:

A Proper Intake of Nutrients - Low-calorie, nutrient-dense diets, such as fruits, vegetables, soy products, and whole grains should be prioritized. Limit the intake of saturated fat and sweets, as well as alcohol. Eat three to four small portions of meals a day. To be sure eat meals that will help you maintain a stable weight and overall health.

Increase Physical Activity – One can do 30-45 minutes of moderate-intensity exercise each day. A brisk walk, muscle strengthening, and swimming are the greatest examples of moderately vigorous physical activity. The researchers said that if you are overweight, losing even 7 % of body weight can reduce the risk of diabetes, obesity, and Osteoporosis.

Nutrition Supplements- Supplements are intended to bridge the nutrition gap. There are times we do not get the proper nutrients from food. It increases the nutritional value of food and ensures that one gets the right amount of nutrients it needs. Have Vitamin D and calcium supplements to complete the daily meal.

Maintain a Journal – It is important to keep track of your eating time and habits. When are you eating, how much are you eating, at what time are you eating, and when are you hungry are things that need to be noted down. These tracks can help you understand whether you are overeating or not. One can also develop strategies for handling such types of situations and stay in control of eating behaviors.

Monitor Weight Regularly - People who weigh at least once a week are more likely to lose weight. Monitoring the weight will inform you if the efforts are paying off. It also helps you see minor weight gain before it becomes a major issue.

The most important thing about maintaining a healthy diet is to be consistent. Sticking to the diet prescribed by your doctor or nutritionist and avoiding major cheat days with junk food can help you succeed. At HPFY, we have a wide range of best health supplies that are designed to help you keep your weight in check, manage your dietary supplementary needs, and also help prevent major mishaps and accidents.

 

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