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Healthy Diet for A Healthy Body & Mind: Exploring Metabolic Disorder Causes/How Healthy Lifestyle Helps

What goes in decides what comes out!
We may not like this fact but this is a reality nobody can deny, can you?
Your diet decides what your body becomes!

A healthy lifestyle is equal to a healthy body!
Do you know your body's metabolism is one of the critical factors in deciding your fitness and health?
A poor metabolism could mean a diseased body. Your risk of thyroid, cardiovascular disease, obesity, stomach disorders, diabetes, hormonal disturbances, renal disease, liver dysfunction, and cancer increases with a metabolic disorder.

Your healthy lifestyle (including diet and fitness regime) can be a savior from chronic degenerative diseases! Yes, a healthy diet plays a critical role in determining your
  • cardiovascular  health - risk of heart disease
  • metabolic health - risk of metabolic disorders
  • weight management - risk of cancer
  • insulin management -risk of diabetes

How Do You Identify a Metabolic Disorder

In simple words, metabolism is the process that turns food into energy. That means the better the metabolism, the more the energy levels in your body. For someone suffering from a metabolic disorder might feel lethargic and inactive. The reason is that their body is not at its optimal best in turning food into energy.

Someone suffering from a metabolic disorder might experience:

  • high triglycerides
  • abdominal obesity
  • high blood pressure
  • high fasting blood sugars
  • high hba1c 

For someone with metabolic syndrome, there is a high risk of cardiovascular disease, stroke, liver disease, cancer, and diabetes.

Did you know that a Mediterranean diet is the healthiest?
Does that mean a change in diet is the need of the hour?

Well, an increasing number of people are embracing special diets - vegan, keto, paleo - and cutting down foods that their body needs to stay healthy.
When it comes to changing your diet, the idea is to switch to a healthy and balanced diet. Cutting down food from your list may not help much.
Over a period of time, your body might start to experience the loss of nutrients.

So what should you be doing?

More, fruits and vegetables are a kind of medicine that boosts heart health.

Your choice of food for heart health must also include:

  • whole grains
  • millets
  • dietary fiber
  • fruits and vegetables

There is an inverse relationship between heart health and plant foods/diet. When you start on a plant-based diet, you can benefit from blood pressure management to glycemic control.
However, a healthy lifestyle is not limited to food alone, it also includes:

  • regular physical activity - to stay healthy, active, and within optimal weight
  • clean eating/healthy dietary pattern - to avert disease
  • no smoking/drinking - to prevent disease and stay healthy
  • focus on getting a normal BMI - to reduce the risk of obesity and weight mismanagement

Should you go dieting?

A metabolic disorder is the result of poor metabolism.  Typically, metabolism is the process in which:

  • Fats, proteins, and carbohydrates in food are processed to release energy.
  • Excess nitrogen is transformed and excreted in the form of waste products and urine.
  • Chemicals are broken down into other substances.

A metabolic disorder occurs when a single enzyme is not working to its optimal best or completely inactive in the body.  As a result, there could be toxic accummulation in the body.
Some of the most common symptoms of a metabolic disorder include:

  • Poor appetite 
  • Lethargy 
  • Weight loss
  • Abdominal pain 
  • Vomiting 
  • Weight mismanagement
  • Growth problems
  • Developmental delay 
  • Bad breath
  • Abnormal odor of urine

Dietary and lifestyle change might help manage symptoms.
The word "diet" often sends you in shock or panic. If you are no exception to this panic syndrome, then you ought to read further.

Research reveals that 45.5% of cardio-metabolic deaths (heart disease, diabetes, stroke, metabolic disease) are the result of bad food choices. A high intake of sodium, saturated fat, and processed meat products and low intake of fruits, vegetables, and greens is to be blamed for these deaths.

Plant-based food is associated with low cholesterol, blood lipid, and blood pressure. People on a plant-based diet, focused on a colorful platter, enjoy lower blood lipid, low Hba1c levels, and reduced platelet aggregation.

Contrarily, people on a non-vegetarian diet often suffer from obesity, weight mismanagement, high blood lipid profile, high cholesterol, high risk of type 2 diabetes, and metabolic syndrome. A plant-based diet with a high amount of colorful plants and vegetables helps prevent and reverse atherosclerosis and cardiovascular disease risk factors.

So how do you plan to go about it?
What do you wish to choose -a healthy lifestyle and a healthy body or an unhealthy lifestyle and a diseased body?

The choice is yours!

Importance of Protein 

Did you know protein is a macronutrient, which is required in large amounts by your body contrary to fats and carbs that are micronutrients and not needed in bulk. Unfortunately, there are no protein stores in your body, unlike fats, sugar, and carbs that are accummulated on the liver and around the belly.

This is the reason there is a lot of buzz about protein these days. Being the building block of our body, protein is essential for the cartilage, blood, bones, muscle, and skin.

So does that mean you should splurge on protein and focus on protein-rich diet alone?
Well, this is not true.
Your diet has got to be balanced in every form.

Rather, too much protein could be harmful.
Excess protein is converted into ammonia.
Did you know that those on a protein-based diet secrete calcium in their urine?
Protein is essential and an excellent way to manage weight. Here are your healthy protein sources:

  • Fish: Loaded with omega-3 fatty acids, which are anti-inflammatory and heart health, fish is an excellent source of good protein.
  • Beans: The humble green beans are a great source of plant protein compared with any other vegetable protein. In addition to this, what makes broad beans even healthier is their overload of dietary fiber. 
  • Dry fruis or Nuts: Did you know almonds are a rich source of protein? You can easily get 6 grams of protein from one ounce of almonds. But that means you ought to munch on 1/4 cup of almonds to source 6 grams of protein.You ought to watch your calories when you munch on almonds. Nuts are nevertheless good sources of healthy fats too. So try including a few nuts in your dietary plans.
  •  Whole grains: You can source protein from whole grains. 
  • Soy and legumes: If you are a vegan or vegetarian, then the best source of protein is soy. Even legumes are rich sources of protein.

Feeling Fatigued? Check your magnesium levels

Nutrients nourish your body, and deficiency of an essential mineral could create health problems. 

While you ave always been paying attention to your calcium levels, have you considered your magnesium levels too?

You might be surprised to find that there is a correlation between magnesium and energy.
The lower the magnesium levels in your body, the more fatigued you might feel.
Unfortunately, we ignore magnesium and the levels continue to drop, given the rising dependence on junk and processed foods.

Did you know nuts and seeds are rich in magnesium?
Did you know all greens and leafy vegetables can boost your magnesium levels?
Do you also know that a magnesium deficiency can cause all sorts of health problems, from

  • lethargy
  • muscle pain & spasms
  • concentration problems
  • memory loss
  • nerve impingement
  • heart-related problems
  • metabolism disorder
  • stomach ailments

So show your body some magnesium love - your body needs a daily dose of 400-420 mg of magneisum (adult males) and 300-35 mg for adult women to stay energetic.
If you have been feeling lethargic, your magnesium deficiency could be blamed.
Apart from this, muscle spasms, muscular pain, weakness, and stiff muscles are other symptoms of magnesium deficiency.

Too little magnesium in your diet is responsible for a lethargic you, forcing your body to work harder.
Magnesium works in unison with other elements in the body to keep it functioning optimally - more than 300 bioreactive enzymes need magnesium for proper functioning.

Key sources of magnesium

  • Spinach, kale, and other greens
  • Whole grains, such as barley, bran, buckwheat
  • Seeds, especially pumpkin seeds 
  • Beans, especially garbanzo beans, soybeans, lima beans, dark kidney beans

Research reveals that low energy levels are to be blamed on poor magnesium intake. A person with  lowered muscle levels of magnesium is more likely to have poor red blood cells.

From stress relief to muscle toning to sleep aid, magnesium is an essential mineral not to be missed in your healthy balanced diet.

Magnesium is critical to cellular functions, because it is required for energy metabolism, maintenanceof antioxidant balance, and RNA and DNA syntheses.


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