Eat, live, be healthy
Whether we eat to live or live to eat, what we put into our mouths helps define our health, especially in the long run.
WHAT is food to you? Many visitors to Malaysia may develop the impression that Malaysians live to eat, not eat to live.
Regardless of what impression we leave, it’s an irrefutable fact that in order to live, we need to eat, and what we eat can impact our overall health and wellbeing.
The consequences of an unhealthy diet are myriad, and the emergence of lifestyle diseases (also called chronic or non-communicable diseases) is one example of how an unhealthy diet can wreak havoc.
Lifestyle diseases include atherosclerosis, heart disease, and stroke, as well as obesity and type 2 diabetes; and they are a consequence of how we live our lives – the food we eat, whether we’re physically active or not, and the “poisons” we put into our bodies.
The World Health Organization has stated that “in 2001, chronic diseases contributed approximately 60% of the 56.5 million total reported deaths in the world and approximately 46% of the global burden of disease.
“The proportion of the burden of lifestyle disease is expected to increase to 57% by 2020. Almost half of the total chronic disease deaths are attributable to cardiovascular diseases; obesity and diabetes are also showing worrying trends, not only because they already affect a large proportion of the population, but also because they have started to appear earlier in life.”
Defining good nutrition
No one can deny that long-term nourishment requires good nutrition. And good nutrition implies eating the right quantities of foods from all food groups – what most expert nutrition societies describe as “variety, right proportions and moderation”.
It’s a nutritional lifestyle that promotes good health.
Almost every country in the world has a set of dietary guidelines that help the population choose foods that lend to good health, which are generally similar with only minor variations: l Eat a diet rich in fruits and vegetables. l Choose whole grain, high-fibre foods. l Limit saturated fat and trans fat. l Choose lean meats and poultry. l Cut back on drinks and foods with added sugars. l Choose and prepare foods with little salt (sodium).
Now, what could go wrong if you do not practise healthy eating habits?
Plenty. For example, diets high in saturated fat and trans fat raise blood cholesterol levels, which means increased risk of heart attacks and stroke.
A diet high in salt? This can contribute to increased blood pressure, with increased risk of stroke and other cardiovascular problems.
Too many calories means higher obesity risk, which then raises the risk of other diseases such as heart disease, diabetes, and even certain cancers.
Nutrition in recovery and disease prevention
If you thought that nutrition is important for a person without any problems, what about those who have already suffered an illness, such as a heart attack or stroke?
They would need good nutrition to cope with the added pressures on their body.
Minor adjustments might have to be made to ensure that nourishment is not compromised for the patient.
Take, for example, a stroke survivor, wh may find eating difficult due to swallowing difficult- ies, limited hand or arm movement, or possible loss of appetite.
Here are a few tips: l Choose foods that are healthy and have stronger flavours. l Instead of salt, use spices to jazz up the taste. l Don’t rush – have meals at a leisurely pace. l Make the food visually appealing, such as choosing colourful foods like different vegetables and fish. l Cut foods into small pieces – it’s easier to chew.
Pick softer, easier-to-chew foods. Remember that fibre is especially important for stroke survivors to prevent constipation.
Gut health matters
As the system responsible for the digestion and conversion of the foods we eat into energy and nutrients, good gut health is vital for overall health and wellbeing.
So, what do we eat for good gut health?
Simple: a diet that encourages a balance of good gut bacteria, as well as fibre to support and normalise bowel movement and prevent constipation.
A balance of good gut bacteria can be had by consuming probiotics and prebiotics.
Probiotics are defined as “good” bacteria that help keep the digestive system healthy, while prebiotics are “food” for probiotics, and usually come from fibre in the diet.
Recent years have seen the emergence of studies that have linked gut bacteria, specifically probiotics, to the body’s immune system function in different ways.
Other studies have suggested that our diet may have a direct impact on intestinal microflora and human health, and disruptions in gut microflora may result in different disease states, including chronic inflammation, autoimmunity and neurological disorders.
The role of fibre in the diet is not only to normalize bowel movement and prevent constipation. Studies have shown that eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.
There are two types of fibre – soluble and insoluble. Both are forms of carbohydrates, but unlike other carbs, fibre can’t be broken down by the digestive system.
Of note is the soluble fibre fructooligosaccharides, one of the most studied prebiotics.
At the end of the day, we truly are what we eat, so in order to better enjoy the fruits of our labour long into our golden years, it’s a good idea to put some thought into what we should be eating right now.