A balanced diet is a key to healthy lifestyle. A balanced diet should contain all right foods in right
quantities like carbohydrates, high fibre content, water, proteins, fats, vitamins and minerals. Most people spoil their health by taking unnecessary food items. If you want to lead a healthy lifestyle, eating healthy food is crucial. You need to know what to eat and what to avoid in order to be fit and healthy. A balanced diet is not all about eating the right foods, but having them at correct time in right proportions. The following article will deal with the importance of a balanced diet for a healthy lifestyle.
Increase the liquid intake into your body:
Fluids are very essential for human body to lead healthy lifestyle. Nearly 80% of human cell is filled by water; water is a co-factor in many of the metabolic activities and reactions. According to health experts at least two to three litres a day is essential. Try to minimize the intake of tea, coffee, and alcohol.
Eat fresh vegetables and fruits everyday:
Maximize the intake of fresh fruits and vegetables which will help avoid many health disorders. Fresh food will provide good source of fibre and vitamins which are essential for body growth. Avoid consuming deep fried and overcooked vegetables. Your balanced diet should contain all five elements which are bitter, pungent, sour, sweet, and salt. Avoid eating processed food and packed food which may wipe out nutrients.
Make time to chew food: Healthy eating starts with smart eating. Most people do not recognize the importance of chewing as it is essential to digest many of components. In reality half of the digestion will be finished in buckle cavity. Make sure that you eat slowly rather than swallowing, it will also help you to enjoy the actual flavour and taste of the food.
Avoid eating excess food: Avoid eating when you don’t have appetite, if you want to stay active and healthy. Excess food may lead to overweight in the long run.
Avoid stress during eating: Avoid eating while working or watching TV which could disturb your concentration. It may lead to heartburn and colitis, if you eat with stress. If you want to know more about health, you can read health related magazines, search through various health related websites.
You can even hire a diet expert to advice on your diet. If you are paying his monthly fees with your credit card, make sure that it has insured with payment protection insurance. PPI reclaim will get activated to pay on your behalf, if you are unable to pay the credit card bills on time due to unemployment or disability.
Author bio: Lucy is a fitness and nutrition expert from Bristol in Britain. She is also a freelance writer and writes about health and fitness articles for blogs.
Can Eating Certain Foods Like Yogurt Reduce the Chance of Developing Type 2 Diabetes?
Type 2 diabetes mellitus (T2DM) is one of the common metabolic disorders across the world. The number of people affected by diabetes is projected to reach an estimated 552 million worldwide by 2030 (Whiting et al. 311). Prevention and control of T2DM have therefore become a public health imperative. Although diet and lifestyle are believed to the increased prevalence of diabetes (particularly, T2DM), few dietary factors have been established as risk factors for T2DM. With their high nutrient content, dairy products are attractive choices for diabetes prevention. However, certain dairy products like cheese and cream are also associated with high-fat, which can potentially offset the benefits. An exhaustive understanding of the roles of dairy products in etiology of diabetes is important in the current situation.
Several human studies over the years have suggested that diet and lifestyle changes can influence prevention and treatment of T2DM (Eriksson and Lindgarde 891; Lindström et al. 3230). In recent years, there has been considerable interest in the role of dairy products in the etiology of T2DM. In 2014, a study led by Harvard School of Public Health researchers (Chen et al. 219) found in three long-running studies of over 100,000 participants that regular consumption of yogurt was associated with an 18% lower risk of T2DM. They, however, noticed no similar link between other dairy products (like milk and cheese) and diabetes. Another study by a team of scientist in the UK investigated the risk of diabetes associated with consumption of dairy products (O’Connor et al. 914). This EPIC-Norfolk study, which included more than 25,000 participants in Norfolk, UK found that consumption of yogurt reduced the risk of developing T2DM by 28% and that higher consumption of low-fat fermented dairy products (all yogurts and some cheese) also reduced the risk of diabetes by 24%.
While these and some other cohort and long-standing studies indicate a beneficial link between consumption of dairy products, particularly yogurt and probiotics, with a decreased risk of diabetes, none of the studies have been able to successfully prove the direct association with diabetes by elucidating the molecular mechanism of action of these dietary products (Parvez et al. 1171; Ejtahed et al. 539). Despite that, nutritional benefits of dairy products remain unquestionable due to its constituents such as vitamin D, calcium, and magnesium. Additionally, fermentation of dairy products inculcates them with probiotic bacteria and a unique type of vitamin K, which may be responsible for exerting beneficial effects against diabetes.
Chen, Sun, et al. “Dairy consumption and risk of type 2 diabetes: 3 cohorts of US adults and an updated meta-analysis.” BMC Med 12 (2014): 215-31.
Ejtahed, Hanie S. et al. “Probiotic Yogurt Improves Antioxidant Status in Type 2 Diabetic Patients.” Nutrition 28.5 (2012): 539–543.
Eriksson, K. -F., and F. Lindgarde. “Prevention of Type 2 (Non-Insulin-Dependent) Diabetes Mellitus by Diet and Physical Exercise The 6-Year Malm – Feasibility Study.” Diabetologia 34.12 (1991): 891–898.
Lindström, Jaana et al. “The Finnish Diabetes Prevention Study (DPS).” Diabetes Care 26.12 (2003): 3230-6.
O’Connor, Laura M. et al. “Dietary Dairy Product Intake and Incident Type 2 Diabetes: A Prospective Study Using Dietary Data from a 7-Day Food Diary.” Diabetologia 57.5 (2014): 909–917.
Parvez, S. et al. “Probiotics and Their Fermented Food Products Are Beneficial for Health.” Journal of Applied Microbiology 100.6 (2006): 1171–1185.
Whiting, David R et al. “IDF Diabetes Atlas: Global Estimates of the Prevalence of Diabetes for 2011 and 2030.” Diabetes research and clinical practice 94.3 (2011): 311–21.
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