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Food and Diseases
Chronic Illnesses
The connection between diet and chronic illness is profound. The foods we consume play a crucial role in our overall health and well-being. A diet rich in fruits, vegetables, whole grains, and lean proteins can help prevent and manage chronic conditions like heart disease, diabetes, and obesity. On the other hand, diets high in processed foods, sugary snacks, and unhealthy fats can contribute to the development of these illnesses. Making healthy dietary choices can significantly reduce the risk of chronic diseases and promote a higher quality of life.
Environmental factors are the most common causes of cancer, heredity matters strongly but the biggest environmental cause is smoking tobacco. Viruses and chemicals are also risk factors. Food is also an environmental cause of cancer. Different kinds of substances are formed when heating food, especially frying, which can be carcinogenic and damage the germplasm.
Mould toxins are also carcinogenic. When mould comes in contact with food, it starts producing toxic substances. Mould itself dies when cooking, but the toxins stay in the food even after it is cooked. Alcohol and being overweight increase the risk of cancer.
Antioxidants in food can protect cells and help repair the damage. Our body cells oxidise (almost like iron rust) constantly and our body repairs or builds new cells. Antioxidants prevent oxidation. Fruits, berries, and vegetables are sources of antioxidants but most antioxidants vaporize when heated, therefore it is generally recommended to consume fruits, berries and vegetables raw.
Many factors increase the risk of heart and vascular disease. Smoking, low physical activity, high blood fat levels, high blood pressure and stress are the most common causes. Excessive intake of salt increases the risk of high blood pressure which is a cause of stroke and different kinds of heart and vascular diseases.
The risk for heart and vascular disease decreases if you exercise regularly, eat fruits and vegetables and consume moderate amounts of alcohol. Avoiding saturated fat in favour of polyunsaturated fat is also beneficial.
Research shows that there is a connection between eating too many carbohydrates (especially simple carbs), being overweight, and diabetes type 2. Being overweight increases the risk of developing this disease. Regular, balanced meals and physical activity decrease the risk of getting diabetes type 2.
Fast simple carbs (carbohydrates that the body digests very quickly) come from food with high sugar content, for example, cookies, candy, soft drinks, white bread, and white rice. Simple carbs will leave you hungry again after a short period and may lead to gaining weight in an unhealthy way. Slow carbs digest slower and should be preferred, especially when physically active. Slow carbs come from dark bread, beans, turnips, fruit, vegetables, pasta, dark rice, and some types of potatoes. When eating slow carbs you stay full for a longer period.
Ongoing Health Concerns
Diet holds a significant influence over ongoing health concerns, such as stress. The foods we eat can impact our body's response to stressors. A well-balanced diet that includes nutrients like complex carbohydrates, essential fats, and vitamins can support our mental resilience and help regulate stress hormones. In contrast, relying on sugary or highly processed foods might lead to fluctuations in blood sugar levels and exacerbate feelings of stress. By nourishing our bodies with wholesome foods, we can better equip ourselves to manage stress and maintain a more stable and positive outlook on our overall well-being.
Many factors increase the risk of high blood pressure, for example, a high intake of alcohol and salt (sodium), low physical activity, and being overweight. Eating food with plenty of fruits and vegetables, and dairy products with low fat and low salt consumption decreases the risk of developing high blood pressure. There is a connection between high blood pressure and other health problems such as heart attack, stroke, and kidney- and circulatory problems.
Feeling stress is a part of life, but too much negative stress can also be dangerous. Stress is an instinctive reaction to danger, and we get ready to escape or fight. When stress is activated, the pulse and blood pressure rise, breathing intensifies, muscles tighten and the immune system activates. Hormones like adrenaline are released. When the danger has passed the body returns to normal.
Remaining in stress mode for a long period can be physically and mentally harmful. If the stress is not relieved the immune system overloads, and as a result, we risk developing infections, stomach problems, high blood pressure, and heart and vascular disease. Fatigue, exhaustion, and sleep deprivation can also be caused by stress. When stress is activated, the blood clots easier and there is an increased risk of thrombosis. The risk is higher for smokers.
Sleep restores the brain since the usual processes are turned off in the brain and cells are recovering. We need 6-9 hours of sleep every night. The need for sleep depends on how long we are awake. If we are awake for a long time, we tend to fall asleep quicker and the sleep will be deeper.
