Maintaining a Healthy Body - Essay Example

Maintaining a healthy body Maintaining a healthy weight is not always an easy task. For one to succeed, changes have to be made in the daily eating and physical activity habits which an individual can maintain over a lifetime. Not all fat in the body is harmful; in fact, a certain amount of fat is needed for the body to function properly. For that reason, it is important for one to focus on maintaining a healthy weight rather than putting more focus on losing weight. Being overweight contributes to numerous health conditions which can limit the length of life. They can result to hypertension, stroke, and coronary heart diseases (Astrup 12). Being underweight can also be a source of serious health problems and therefore one should always get a consultation from a doctor. Maintaining a safe and healthy weight is the best thing one can do for your wellbeing. There are two important factors in maintaining a healthy weight; eating healthy and engaging in physical activities every day. A change in one or both of these factors is what usually causes a change in weight. The combination of the energy that one takes in by consuming food and beverages and the energy the body uses through engagement in physical activities is what results in our weight. For an individual to lose weight, the amount of calories used should exceed the amount that is consumed. To maintain a healthy weight, the calories used and taken in must be balanced. Examples of ways to create caloric deficit are; engaging in physical activities like walking and bicycling. Spending less time on sedentary activities like; watching, and also eating more fruits and vegetables and reducing the size of food portion. The most crucial thing that can be done by an individual is to maintain an overall healthy diet. Developing healthy eating habits like eating a broad range of foods is one of the best ways that help the body to get the nutritional contributions that it needs each day (Astrup 18). A healthy diet should mainly emphasize on plenty of fruits, vegetables and whole grains, foods that have a high content of fats, one should avoid cholesterol and added sugars should. Carbohydrates are the primary energy sources and provide glucose that is ideal for the body to function optimally, and they are also the form of energy used by the brain. Inadequate carbohydrates in the body may result in the breakdown of muscle tissue, and diminishing in brain power. Protein is an essential nutrient that helps in forming the structural component of body tissues. It is used in different biological processes like antibodies that assist in fighting infection, making of enzymes and also DNA which is the building blocks of life. Most proteins stored in the body are in the form of muscles, and it helps in improving the health and body fitness. Nutritional health supplements play a big role in maintaining a balanced and healthy diet. Supplements like vitamin D and Calcium are very prudent in better nutrition. They help in safeguarding the body against the deficiencies of vitamins. Fat is an important nutrient that plays a crucial role in the body. It is a concentrated energy source that provides essential building blocks for the body cells. Fat is required for the body for support of development and growth of the brain and visual system. Dietary fat is also an important source for improving the taste and texture of food. Physical activity is an important part that helps to maintain an overall healthy diet (Astrup 28). The expenditure of calories is as important as the intake. One will gain weight whenever the amounts of calories consumed are more than the amount they can use. With more activity, it means that you can continue to maintain a balanced diet by eating more food. A healthy diet is important because it ensure that the body gets the required nutrition and also help to maintain a healthy weight. An individual’s weight is directly affected by the diet and physical activity, and the body and blood flow through the heart and arteries is significantly affected by the food eaten. Diets with high content of fats and cholesterol can lead to the buildup of plaque in the arteries, which can result in heart attack. A healthy diet prevents buildup in the blood vessels and arteries and also reduces the risk of acquiring weight-related health problems. In addition, i have learned that mortality and morbidity rates in societies follow a socioeconomic gradient. The less privileged groups suffer higher rates of obesity, diabetes, cardiovascular diseases and cancer (Astrup 33). All these are directly linked to nutrition and diet. The quality of diet is not only affected by age and sex but also occupation and income levels. The quality of diet follows a socioeconomic gradient. Higher quality diets such as whole grains, lean meat, fresh fruits, and vegetables are associated with greater affluence. Whereas persons of lower socioeconomic status mostly consume energy-dense foods like refined grains and added fats that are nutrient poor. Access to food can be a function of the physical environment. The quality of diet is influenced by the proximity to healthy food choices. High incomes have easy access to a variety of healthy food that is available in supermarkets and neighborhood stores. On the other hand, the low-income families rarely own cars, and it may be difficult for them to reach supermarkets mostly located in urban areas. In addition, deprived neighborhoods may limit not only the access to food but also physical activity due to lack of facilities and security issues (Astrup 37). Owing to these factors, the level of physical activity among the low-income group is lower and living in a high poverty area is itself a risk factor for obesity. To achieve my goals of maintaining a healthy body; the first thing I decided to do was to visit a dietitian who advised me on the best ways of improving my health through better nutrition. I keep track of my food intake by writing down what I need to eat and drink every day; this helps me to know the food that I need to eat more from the different groups. Nevertheless, I ensure that I engage in regular physical activity, and increase the intensity of my workout to burn more calories. I have also ensured that I reduce the limit of recreational screen time watching TV and using the computer to not more than two hours per day. Stress management always plays a significant role in keeping the body healthy. It cannot be avoided, but whenever am stressed, I use different strategies like; meditation and participation in stress-reduction programs that are efficient to manage stress and keep my body healthy. In conclusion, I also gather newspaper stories from people who have used the diet products and programs. I ensure that I always remain hydrated since it is essential for good health, but I also avoid or drink low-calorie beverages such as energy drinks and flavored milk. And also sugary beverages such as sodas and juice drinks whenever am eating away from home this has helped in maintaining a healthy body. Works Cited Astrup, A. "How to Maintain a Healthy Body Weight." International Journal for Vitamin and Nutrition Research (2006): n. pag. Print. Read More