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It Starts with Diet
Is Diet really that important?
The World Health Organization (WHO) says, "A healthy diet is essential for good health and nutrition. It protects you against many chronic noncommunicable diseases, such as heart disease, diabetes and cancer." But the WHO is far from the only health authority that advocates for a good diet. The American Heart Association (AHA) and many more also think it is of the utmost importance when it comes to living a healthy lifestyle. They all goes as far as to make specific recommendations about the about daily/weekly servings of certain foods as well limitations on other food additives such as salt and sugar.
So why are they saying all this? It comes from hundreds, if not thousands of years of studying billions of people. In all that time, they have found that diet matters; like, really, really matters.
Yet, despite all this information that comes from these trusted sources, roughly 2 out of every 5 men in the USA are obese. We have cancer rates amongst the highest in the world. Someone dies every 34 seconds in the USA from cardiovascular disease. Why? There are a number of reasons including but not limited to
- some people still do not fully understand just how impactful diet is on their overall health
- some think they have a good diet when they actually do not
- many are aware of the benefits of a good diet or risks lack thereof, but do not have the will or want to make adjustments
Those that do not want better cannot be helped. But for those that do, the information is out there in abundance and some of it is also on this site.
The Mediterranean Diet has proven to significantly reduce the risk of heart disease and cancer.
Water
How important is it?
Drinking water, specifically clean water, is a critical part of a healthy diet. Getting a good water filter system like ZeroWater may remove harmful fully dissolved solids that you aren't aware of in your water source.
Water plays a critical role in our overall health. The body is comprised largely of water and many of your key organs, i.e. brain, heart, and kidneys rely heavily on an adequate supply of water to function properly. Further, good water consumption habits are associated with reduced risk of stroke and even some cancers.
Drinking adequate amounts of water is also very important for people that are trying to lose weight. “Your metabolism is basically a series of chemical reactions that take place in your body. Staying hydrated keeps those chemical reactions moving smoothly." says Trent Nessler, PT, DPT, MPT, managing director of Baptist Sports Medicine in Nashville.
Being even 1% dehydrated can cause a significant drop in metabolism.
In general, you should try to drink between half an ounce and an ounce of water for each pound you weigh, every day.”, according to WebMD
Sugar
You have to cut down the sugar
As mentioned previously, obesity is a huge problem in the USA and the over consumption of sugar is a huge part of that. However, you don't necessarily have to be obese to have a problem with over consuming sugar. In fact, many people that are at a healthy weight according to the BMI Calculator still run the risks associated with the over consumption of sugar.
So what are the risks of eating too much sugar? According to Health Agenda, here are 7 hidden side effects of sugar:
- Sugar makes your organs fat
- It can lead to heart disease
- It plays havoc with cholesterol levels
- It’s linked with Alzheimer’s disease
- It turns you into an addict
- It disables your appetite control
- It can make you depressed
But that's not where it ends. Sugar is considered by some to be the cause of disease but it also can make some diseases much worse, such as cancer.
This might lead you to ask, are all sugars equal? The answer is no. While you still want to be careful about how much sugar you consume, food that has natural sugar is considered to be a much better source. Things like fruits, which can be high in natural sugar, typically also have other very healthy properties such as fiber and other nutrients that benefit the body.
The FDA says people should cap consumption at about 4 tablespoons per day.
So you like Red Meat?
Bacon
The World Health Organization has classified bacon as a Group 1 carcinogen, which means it's known to cause cancer.
Hot Dogs
About one hot dog—consumed daily increases colorectal cancer risk by 18%, according to the World Health Organization.
Barbecue
Barbecue
Carcinogenic chemicals called Polycyclic Aromatic Hydrocarbons (PAHs) are generated when organic substances are burned. The smoke from the burning heat source also covers the surface with PAHs, and build-up can occur in smoked foods at any temperature. Make sure you grill your food properly.
We all enjoy a good steak, right?
Too much Red and Processed Meat is Harmful
Red meat is another food that should be significantly limited in your diet. That's because according to National Institutes of Health, past research has tied red meat to increased risks of diabetes, cardiovascular disease and certain cancers.
According to Cancer.Net, "Red and processed meats raise the most concern in terms of cancer risk. Red meat includes pork, beef, veal, and lamb. Processed meat includes bacon, ham, lunch meats, meat jerky, hot dogs, salami, and other cured meat products. Any amount of processed meat and more than around 18 ounces of fresh meat per week are most strongly linked with a higher risk of cancer."
Alcohol
Should I drink alcohol?
Alcohol is a beverage that societies around the world have had conflicting views on for a long time. Some parts of the world today still prohibit alcohol while other areas promote its consumption with the caveat that you should "drink responsibly". Why are there such a wide range of views? Well, partially because alcohol has affected so many people in so many different ways. Some people have no problem having a couple glasses of wine with their dinner and then stopping. While others have seen the drink ruin their lives.
Regardless of which side of the spectrum a user falls on, alcohol has many of the same effects on everyone including impaired judgement, motor function, and cognitive ability. That is because alcohol is technically a toxin to the body. Many claim alcohol has some positive effects as well but the truth is that the only real good that comes from drinking alcohol is that it can temporarily calm the body and mind. "Temporarily" is a key word. Unfortunately, the risks associated with overconsuming far outweigh the short list of benefits. Further, the probability of overconsuming is high for most consumers.
So what are the risks of over consumption? According to the CDC:
Short-Term Health Risks
- Injuries, such as motor vehicle crashes, falls, drownings, and burns.
- Violence, including homicide, suicide, sexual assault, and intimate partner violence
- Alcohol poisoning, a medical emergency that results from high blood alcohol levels
- Risky sexual behaviors, including unprotected sex or sex with multiple partners. These behaviors can result in unintended pregnancy or sexually transmitted diseases, including HIV
- Miscarriage and stillbirth or fetal alcohol spectrum disorders (FASDs) among pregnant women
Long-Term Health Risks
- High blood pressure, heart disease, stroke, liver disease, and digestive problems
- Cancer of the breast, mouth, throat, esophagus, voice box, liver, colon, and rectum
- Weakening of the immune system, increasing the chances of getting sick
- Learning and memory problems, including dementia and poor school performance
- Mental health problems, including depression and anxiety
- Social problems, including family problems, job-related problems, and unemployment
- Alcohol use disorders, or alcohol dependence
It is the opinion of WSM that alcohol is a substance that should be strictly limited in your diet. Additionally, if you cannot stick strictly to small amounts of alcohol you should avoid it entirely as it will do substantial damage to your mental, physical, and emotional health.
Caffeine
Is it good for you?
We receive a lot of conflicting information about the benefits and negative effects of caffeine. Some say it is mostly good for you in moderation while others recommend avoiding it as much possible.
According to Heart.org, "Studies have found caffeine can do both good and harm" Further, "People who regularly drink coffee may be less likely to develop chronic illnesses, such as cardiovascular disease, diabetes, Parkinson's disease and some cancers. A few studies suggest they are less likely to die from heart disease and other illnesses."
A cup of coffee a day isn't likely to do much damage to you and might even have some long term benefits. That said, if you don't already drink coffee it might not be something to start since caffeine has some addictive qualities and has been known to worsen anxiety and other existing conditions.
400 milligrams of caffeine a day – four/ five cups of coffee is considered safe for healthy adults.
