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Nutrition
April 30, 2024 Liz O'Hagan

Nutrition

The Vital Link Between Nutrition and Overall Health

By Liz O’Hagan, Pharmacist & Integrative Health Expert

In the hustle and bustle of daily life, it's easy to overlook the crucial role that nutrition plays in maintaining our overall health and well-being. However, what we put into our bodies has a profound impact on every aspect of our lives, from our physical health to our mental clarity and emotional balance. Let’s chat about why nutrition is so important in our overall health and well-being.

 

Fuel for the Body:

Think of your body as a finely tuned machine, requiring the right fuel to function optimally. Just as a car needs high-quality petrol to run smoothly, your body needs a balanced diet rich in essential nutrients to perform at its best. These nutrients include carbohydrates, proteins, fats, vitamins, minerals, and water, all of which play unique roles in supporting various bodily functions.

Building Blocks for Health:

Nutrition provides the building blocks for every cell, tissue, and organ in your body. Proteins, for example, are essential for muscle repair and growth, while calcium is crucial for maintaining strong bones and teeth. Without an adequate intake of these nutrients, your body's ability to repair itself and ward off illness is compromised.

Immune System Support:

A well-balanced diet strengthens your immune system, helping your body to fight off infections and diseases. Nutrients such as vitamin C, vitamin D, zinc, and antioxidants play key roles in enhancing immune function and reducing the risk of illnesses ranging from the common cold to more serious conditions.

Energy and Vitality:

Ever noticed how your energy levels fluctuate based on what you eat? That's because food serves as your body's primary source of energy. Complex carbohydrates, found in foods like whole grains, fruits, and vegetables, provide a steady release of energy to keep you feeling alert and focused throughout the day. Meanwhile, foods high in sugar and refined carbohydrates can lead to energy crashes and feelings of fatigue.

Mental Health and Well-Being:

The connection between nutrition and mental health is undeniable. Research has shown that a diet rich in fruits, vegetables, whole grains, and lean proteins is associated with a lower risk of depression, anxiety, and other mental health disorders. Certain nutrients, such as omega-3 fatty acids found in fish, have even been linked to improved mood and cognitive function.

Weight Management:

Maintaining a healthy weight is essential for reducing the risk of chronic diseases such as heart disease and diabetes, among others. By consuming a balanced diet that includes plenty of fruits, vegetables, lean proteins, and whole grains, you can support weight loss or maintenance goals while ensuring that your body receives the nutrients it needs to thrive.

So, I’m sure we all agree that the importance of nutrition for our overall health cannot be overstated. By making mindful choices about what we eat and prioritizing a diet rich in essential nutrients, we can nourish our bodies, support our immune system, boost our energy levels, and safeguard our long-term well-being.

TIPS TO KICKSTART HEALTHY EATING

Starting a healthier diet can seem overwhelming, but it doesn't have to be. 

Here are some small steps you can take to kick-start new eating habits.

  1. Plan your meals: Planning your meals ahead of time can help you make healthier choices and avoid the temptation of fast food or unhealthy snacks. Start by making a weekly meal plan and shopping list.
  2. Add more fruits and vegetables: Fruits and vegetables are packed with nutrients and fibre, which can help you feel full and satisfied. Aim for at least 5 servings of vegetables and fruit per day. Can you pick up a new type of vegetable to try on your next shopping trip? Choose organic options if possible.
  3. Include protein in your diet. Protein is great to help your body recover from illness and injury, and to repair and rebuild muscle after exercising. It also leaves you feeling fuller for longer too, which helps to reduce snacking. Sources of proteins are chicken, fish, eggs and beans.
  4. Choose whole grains: Whole grains such as brown rice, quinoa, and whole wheat bread provide more nutrients and fibre than refined grains. Aim for at least half of your grains to be whole grains. A simple swap from white rice/pasta to brown wholegrain rice/pasta will make a difference to your fibre intake.
  5. Cut back on processed foods: Processed foods are often high in sugar, salt, and unhealthy fats. Bulk up your meals using wholefoods which is food that is in its natural state or has been minimally processed. TIP: A good way to find what foods are wholefoods in the supermarket is that they won’t come with a label listing lots of ingredients in it.
  6. Drink more water: Drinking water can help you feel fuller and more importantly keeps you hydrated. Aim for at least 2 litres, or 8 glasses of water per day. Dehydration has many negative effects on the body. It decreases concentration, focus, and will leave you feeling lethargic. It can also contribute to constipation and sluggish digestion too.
  7. Pay attention to portion sizes: Even healthy foods can lead to weight gain if you eat too much of them. Use a smaller plate, bowl or measuring cups to help control your portion sizes.
  8. Mindful Eating- This is one of the most important points in today’s busy world. Sit at a table and pay attention to the food you are eating. Observe it, smell it, noticing the textures and flavours as you eat, while chewing your food. Try to avoid distractions like phones and TV’s while eating, as it can lead to us missing our body’s natural signals, telling us when we have had enough. Bring back the ritual into dinner time.

KEEP YOUR HEAD UP!

Remember, making small changes to your diet can lead to big results over time. 

Don't feel like you need to change everything at once. 

Start with one or two changes and build from there.

Be kind to yourself! Any change of habit is difficult to do at the start - appreciate that this can be hard, but don’t give up. 

Small sustainable changes over time will become new habits. 

Ask for help if you are struggling. The pharmacy doors are open!

 

Links:

Check out the following registered dieticians who have amazing Instagram profiles, where they share informative content around nutrition, as well as delicious recipes and also advertise e-Learning opportunities and Webinars:

  • Registered Paediatric Dietician: Cathy Monaghan @weaning.ie weaning.ie

 

Recipes:

 

Podcasts:

 

 

 

 

 

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