Over the years, our hectic lifestyles and eating habits have taken a toll on our physical health and Quality of Life (QoL). The current pandemic has served as a wake-up call, reminding us of the importance of physical health, which we must maintain.
However, due to restricted activity, working from home, increased screen time, and poor eating habits, the Quality of Life (QoL), a multi-dimensional assessment of people's general well-being status, has recently decreased dramatically.
Stress has also played a significant role, increasing ‘emotional eating,' increased comfort eating, and increased consumption of processed, unhealthy snacks.
Reduced access to fresh foods such as fruits and vegetables and milk and milk products leads to unhealthy consumption of highly processed and accessible foods. All of this has had a significant impact on our quality of life.
QoL considers the environment we live in, as well as our cultural and social interactions, in addition to our bodily and psychological health. It is regarded as a significant role in determining our overall health. To combat the decline in QoL, the World Health Organization (WHO) has urged people to keep physically active even when they are confined to their homes to stay healthy, reduce the negative effects of social isolation, and maintain a sound immune system.
According to the WHO, adequate physical activity includes 150 minutes of moderate-intensity aerobic physical activity or at least 75 minutes of vigorous-intensity aerobic physical activity per week, as well as muscle-strengthening activities at least twice a week.
If walking outside is not an option, look into yoga, aerobics, online exercise programs, and other activities that can be done at home.
Eating a healthy diet is particularly vital for improving our QoL because the correct nutrients help us maintain a healthy weight, enhance our immune systems, resist infections, increase strength, improve mobility, and reduce weariness and sleepiness.
In truth, both inadequate and excessive diet impact our physical health and can result in decreased energy and stamina.
Excessive eating habits that lead to overweight or obesity might cause weariness. Undernutrition, on the other hand, can result in weight loss and nutritional inadequacies. For example, if we don't get enough energy and protein from our food, it can lead to the body's fat and muscle stores being depleted, resulting in persistent weariness.
Nutrients That Matter
Carbohydrates
Carbohydrates are the body's primary energy source, and they should account for 55-60% of total calorie consumption.
Fat
Fats are required for the formation and maintenance of body structures and the regulation of our metabolism, and the provision of energy.
Vitamins and Minerals
Vitamins and minerals have a role in metabolic processes and aid in energy release. Their absence can result in exhaustion and lethargy.
Protein
From hair to hormones, antibodies to neurons, and hemoglobin to bones, our bodily cells and organs require protein for maintenance, upkeep, and regeneration. It's also necessary for mobility, maintaining our metabolism, and boosting our immunity.
Adequate Protein
Protein is essential for avoiding weakness, fatigue, and inefficient day-to-day functioning, as well as metabolic syndrome, decreased muscular performance, and infectious disease risk. To maintain our QoL, we must consume enough high-quality protein daily.
Get Enough Protein
According to the Indian Council for Medical Research's (ICMR) Recommended Dietary Allowance (RDA), a normal, sedentary person without any illness conditions needs 0.8-1gm protein/kg body weight/day. It is essential for growing youths, fitness enthusiasts and athletes, individuals healing from an injury, and pregnant and lactating women.
Eating a well-balanced diet can help us receive adequate protein, but the quantity and the quality of protein must be considered.
Not all protein-rich foods include all nine necessary amino acids that our bodies require. Animal products provide all, but if you're a strict vegetarian, you can still receive all of your essential amino acids by eating a wide variety of foods and combining grains with legumes, nuts, or milk products in clever combinations.
If increasing protein requirements make it difficult to achieve protein requirements through meals, a supplement can fill the gap.
I believe it is past time for us to pay attention to our diets. Education is a pressing requirement. To achieve good QoL, we need to discuss the importance of all vital nutrients and intentionally include them in our diet.
You must be logged in to post a comment.