Lifestyle & Disease - Diet and Exercise

Lifestyle and Disease: Diet and Exercise

Diet

Balanced Diet

A balanced diet is one where you intake food from different food groups in the correct proportions
to get different different essential nutrients.

The different food groups/ nutrients and their sources can be seen below:

Lifestyle and
Disease: Diet and Exercise

Factors Affecting Dietary Needs

  Age – children and teenagers require more energy as they are still growing and tend to be
more active than adults.

 Gender – men are larger with more muscle so require more energy.

 Physical activity – those are physically active require more energy.

 Pregnancy and breastfeeding – they need more energy for both themselves and their
growing and developing baby

Diet and Health

Malnutrition is basically having a poor diet. This could be either nutrients in excess e.g. in obesity or
not getting enough nutrients leading to starvation.

Poor diet can lead to health problems:

 Obesity. Excessive eating can lead to excessive body fat which can lead to other health
issues like high blood pressure.

 A poor diet can lead to cardiovascular disease. This is because the increased risk of obesity
can increase the risk of cardiovascular disease, as eating too much saturated fat can increase
cholesterol levels that can deposit on the inside of arteries, causing them to eventually
become blocked which can lead to coronary heart disease.

 Obesity has a causal relationship with Type 2 Diabetes. Obesity makes the body less
sensitive to insulin, so can lead to an increased incidence of Type 2 Diabetes. Therefore the
best way to avoid diabetes is to limit the number of high-sugar foods you eat.

 Starvation. This is when you aren’t eating enough nutrients so the body is unable to function
properly. This can lead to tiredness and weakened immune system.

 Constipation. When you don’t eat enough fibre or drink plentiful of fluids then it can
prevent the passage of faeces through the rectum. This can cause discomfort and if left
untreated, it can lead to damage and severe pain.

 Scurvy. This is due to Vitamin C deficiency and can cause poor wound healing, pain and
bleeding gums.

 Vitamin D deficiency. This can be due to decreased Vitamin D intake or lack of exposure to
sunlight. As Vitamin D aids calcium absorption, the lack of Vitamin D can cause bone
weakness and pain as well as
fatigue and dental issues.

 Iron deficiency. Not eating enough foods with iron can cause iron deficiency. As iron helps
build haemoglobin which carries oxygen, iron deficiency can lead to fatigue and shortness of
breath due to the lack
of oxygen.
  Protein-energy malnutrition e.g. kwashiorkor and marasmus. Kwashiorkor is when you
have protein deficiency. This leads to water potential imbalance in the body and water
moves via osmosis causing
swelling. Marasmus is severe malnutrition similar to starvation which can lead to being very
thin with extreme fatigue.

Measuring Obesity

Body Mass Index (BMI)

You can calculate BMI as a guide to identify if someone is of the correct body weight taking into
account of their height by doing:

However, BMI isn’t always reliable as your high mass might be due to high muscle content which
isn’t unhealthy. So a high BMI index may not always mean you are unhealthy.

Waist to Hip Ratio

A more reliable measurement is waist to hip ratio:

Having a higher ratio means you’re carrying more mass around the middle of your body which is
abdominal obesity. This is what increases your risk of type 2 diabetes and other obesity related
problems.

Exercise

The Effects of Exercise on Cardiovascular Health

 Exercise can reduce the risk of cardiovascular disease, as it increases the blood supply to
the heart and reduces cholesterol levels.

→What is the relationship between diet and disease?

Diet plays a significant role in the development and management of many diseases, such as heart
disease, type 2 diabetes, and certain types of cancer. Eating a diet that is high in unhealthy fats,
added sugars, and processed foods can increase the risk of developing these and other diseases. On
the other hand, a healthy diet that is rich in fruits, vegetables, whole grains, and lean proteins can
help lower the risk of disease and improve overall health.

→What is the role of exercise in preventing disease?

Regular exercise has been shown to have numerous health benefits, including reducing the risk of
developing heart disease, type 2 diabetes, and certain types of cancer. Exercise can help regulate
blood sugar levels, improve cardiovascular health, and increase muscle strength, which can all help
prevent disease.

→What are some of the benefits of a healthy diet?

A healthy diet can provide numerous benefits, including improved overall health, better digestion,
increased energy, and a reduced risk of disease. A diet that is rich in fruits, vegetables, whole grains,
and lean proteins can also help with weight management and provide essential vitamins and
minerals for good health.

→What are the dangers of a diet that is high in unhealthy fats, added sugars, and processed
foods?

A diet that is high in unhealthy fats, added sugars, and processed foods can increase the risk of
developing various diseases, such as heart disease, type 2 diabetes, and certain types of cancer.
These foods can also contribute to weight gain and increase the risk of obesity.

→How does exercise help regulate blood sugar levels?

Exercise can help regulate blood sugar levels by increasing the body’s sensitivity to insulin, which
helps regulate the level of glucose in the blood. When the body is more sensitive to insulin, it is
better able to use glucose for energy, which can help prevent type 2 diabetes and other diseases.

→What are some tips for maintaining a healthy diet and regular exercise routine?

To maintain a healthy diet and regular exercise routine, it is important to eat a variety of nutritious
foods, limit your intake of unhealthy fats, added sugars, and processed foods, and be physically
active on a regular basis. It is also important to keep portion sizes in mind and limit your intake of
high-calorie foods and drinks. Additionally, it can be helpful to set achievable goals and seek support
from family and friends to help maintain a healthy lifestyle.