Words: Dr. Ken Wong
We all lead very busy lives and this can lead to neglect of our diet and exercise habits.
Words: Dr. Ken Wong
We all lead very busy lives and this can lead to neglect of our diet and exercise habits.
If we accept that we are what we eat and our health and quality of life are intricately related to careful nutrition, then what we choose to eat over a lifetime will greatly determine our health outcomes.
Too often, it is just too easy to perpetuate a diet of high sugar, high fat of take-away fast processed foods.
However, this will greatly increase our chances of various cancers, dementia and fatal heart disease.
The longest living and healthiest populations in the world, for instance, those in Okinawa, Japan and Sardinia, Italy have quite specific components to their diet that are thought to be attributable to their health and longevity. These include high doses of anti-oxidants, high fibre and avoidance of simple carbohydrates, simple sugars and processed foods.
Some principles to think about when considering nutrition for sustained health are as follows.
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1. Consider a balanced diet.
No one single food group is sufficient to sustain life. A mixture of food groups including vegetables, fats, proteins and carbohydrates are required for optimal function.
2. Have an interesting diet
Nutrition should not be a bland affair. If it is not tasty and interesting, then it will be hard to sustain. Constant innovation with food preparation and food types is helpful to achieve good nutritional outcomes.
3. Maximise high quality calories
In our present environment wherein there is an epidemic of obesity, it is clear that too many populations engage in high caloric intake with minimal caloric expenditure. Rather than eating high calorie but non-filling foods such as those consisting of simple sugars such as soft drinks, cakes, biscuits, it may be an idea to focus on lean proteins and vegetables which will provide satiety at a much lower caloric rate.
4. Focus on anti-oxidants and foods that lower inflammation
Cancers and heart disease are related to inflammation of our blood vessels and failure of our body components to repair themselves. Therefore foods that contain a higher level of anti-inflammatory and anti-oxidants such as berries, fish and certain vegetables may help extend our lives.
5. Less is more
Whilst carbohydrates are essential for providing fuel for energy and exercise, excess carbohydrates, especially for many of us who lead predominantly sedentary lives, can be metabolised into fat. Therefore, to avoid weight gain with all the attendant problems of obesity, its best to consider introducing complex carbohydrates such as brown rice, chickpeas and legumes which are essentially slow release energy nutrients.
6. Remember water intake
Staying hydrated will make us feel better and keep our skin more supple.
7. Vitamins and minerals.
Women especially can run low in iron, B12 and folate. There is also substantial part of the population who run low in vitamin D and calcium. Many of us fail to have a balanced diet which provides all these essential vitamins and minerals. These should be monitored from time to time and supplemented as required.
Whilst nutrition is clearly an important part of sustained health, we should not forget the other ingredients of life quality. Learning again from the populations of Okinawa and Sardinia, exercise and healthy social interactions and relationships are also essential for healthy longevity.
About the author:
Dr. Ken Wong is a surgeon who specialises in metabolic and weight loss surgery. He likes seeing healthy outcomes in people and runs a blog as part of his website www.centralcoastsurgery.com.au
