Proper Nutrition, a Choice for Life

BY PAOLA TENNON, RN, BSN, MBA/HCA, CCM

A Psalm of David written to the chief musician expresses the depts in which God knows us. In Psalm 139:14, he first gives praise, then exclaims, “for I am fearfully and wonderfully made.” This gives reference to the entirety of the human body, mind, soul, and spirit. The human body although a single structure has many parts; each of which serves specific functions.

A simple definition found at https://kids.britannica. com/ states that, the human body is a combination of parts and systems that work together to perform the necessary functions of life. It is composed of cells and extracellular materials that are organized into tissues, organs, and organ systems (1). To ensure that our bodies perform at their peak levels, we must provide our bodies with the proper nutrition in which to sustain them. Nutrition is more than just taking in food or drink to satisfy hunger and thirst or for growth and development. According to an article in the School of Health, nutrition is the study of how food and drink affects our bodies with special regard given to the essential nutrients necessary to support human health (2). Similarly, The National Institutes of Health (NIH) and the National Cancer Institute defines nutrition as; the taking in and use of food and other nourishing material by the body. They break it down into a 3-part process. First, food or drink is consumed. Second, the body breaks down the food or drink into nutrients. Third, the nutrients travel through the bloodstream to different parts of the body where they are used as “fuel” and for many other purposes. They also stress that; in order to give the body proper nutrition, a person has to eat and drink enough of the foods that contain key nutrients (3).

What we often do not take under consideration is that in order to improve, maintain or sustain an optimal quality of life, we need to make proper nutrition a focus. Case in point: the body systems operate at peak efficiency when we consume the proper types of nutrition on a consistent basis. In so doing, the body is able to reach its maximum potential for growth and development, bodily repair requirements and healing processes. This leads to enhanced muscle tone and coordination, increased energy levels, maintenance of a good weight, optimal mental capacity, improved digestive function, prevention, or better management of chronic diseases such as diabetes, heart disease, or hypertension, just to name a few. In addition, research has shown that a sedentary or inactive lifestyle only serves to enhance the problem because it is a risk factor for chronic diseases and leads to poor health outcomes and can also raise your risk of premature death. Therefore, exercise paired with proper nutrition helps in the maintenance of a proper weight, muscular strength and agility, joint flexibility, increased heart rate, increased lung capacity and in the reduction of stress (17). Remember that proper nutrition is essential for a sound mind, body, and Spirit.

The Biblical reference and focus for this article are from the Book of Daniel. Daniel, whose name means “God is my Judge” was a young Jewish boy who was taken into Babylonian captivity by King Nebuchadnezzar and was trained for service in the

Babylonian royal court and served in influential positions under four Kings. The primary focus of the Book of Daniel is that God is sovereign over all history (4). The Apostle Paul presents a question in 1 Corinthians 6:19-20, when abbreviated reads; “Do you not know that your bodies are temples of the Holy Spirit whom you have received from God and that we are to honor God with your bodies. (5)” One might ask, why this particular scripture is significant? It is significant because these bodies are not ours, they were bought with a price, and we have a responsibility to take care of them. In the story of Daniel, King Nebuchadnezzar commanded Daniel to eat and drink wine from the kings table because he believed that it would make his captives healthy. However, Daniel remained faithful to God and made up his mind that he would not defile himself with the king’s food or wine. “So, he asked the chief official for permission not to defile himself. Daniel and his three friends were tested for ten days and only given vegetables to eat and water to drink. And at the end of ten days, they looked healthier and better nourished than all the young men who were eating the king’s food (6).” Not only was their physical health maintained, but their mental capacity far exceeded all the magicians and enchanters in his entire kingdom in every matter in which the king consulted them.

This story is significant because it points out that the foods, we eat contain nutrients which are substances required by the body to perform its basic functions. They can only be obtained from our diet because the human body cannot produce them. Nutrients provides energy, contributes to body structure, and regulates chemical processes in the body, all of which can become vulnerable due to unhealthy diets. Research conducted by the Centers for Disease Control and Prevention has shown that the American diet and typical eating habits have changed from one that is high in fruit, vegetables, and grains; to those high is sugar, salt, and fat. In addition, further research shows that US obesity prevalence increased from 30.5% to 42.4% from 1999 –2000 through 2017 –2018; and during the same time, the prevalence of severe obesity increased from 4.7% to 9.2% (7). These changes can ultimately lead to the development of chronic diseases if not addressed. Chronic diseases are defined broadly as conditions that last 1 year or more and require ongoing medical attention or which limit activities of daily living or both. In the United States, chronic diseases such as heart disease, cancer, and diabetes are the leading causes of death and disability and attribute to the nation’s $3.8 trillion annual health care costs (8). Sadly, recent statistics from the Centers of Disease Control and Prevention (CDC) states that six in ten adults in the US have a chronic disease and four in ten adults have two or more. Contributing risk factors include tobacco, poor nutrition (Nutrition involving diets low in fruits and vegetables and high in sodium) and saturated fats, lack of physical activity and excessive alcohol use. It is important for us to understand that diet impacts our body systems (8). A report published by the Cleveland Clinic May 19, 2021, states that; ‘Your food choices can have a profound impact on how long you’ll live.’ They further state that the battle against heart disease, stroke, and type 2 diabetes which are three of the world’s leading causes of death may be won or lost on your grocery list.” This is because unhealthy eating habits increase the risk of death associated with these chronic diseases and according to research, poor dietary habits contributed to almost half of more than 700,000 deaths reviewed as part of a study published in 2017. While all of these statistics seems depressing, we end on a more promising note concerning a study published in 2019, which concluded that Healthy lifestyle choices reduce the risk of stroke by 80% (9).

Nutrition studies have also shown that, what you eat plays a big role in how well your immune system functions. For example: 1. Some foods hinder immune function making one more susceptible to viruses and other pathogens. 2. Fried foods which promote inflammation; in addition to highly processed foods including refined grains and sugars all either deplete nutrients, weaken the immune response, or prevent proper immune function. 3. Foods high in sodium (salt) increase blood pressure and causes stress on your cardiovascular system. Unmanaged, high blood pressure can cause changes in your blood vessels, and that can increase risk factors for heart attack, stroke, and heart failure. 4. Added strain is placed on the digestive system resulting from foods high in sodium, fat or heavy with refined carbohydrates and carbonation and can lead to bloating, reflux, and other gastrointestinal challenges (9). An article by The Monarque Health & Wellness Center in Ashland OR, entitled “5 Things Poor Nutrition Does to Your Overall Health;” stress the importance of healthy living and healthy eating.

The following list are pointers on how to better manage these issues through proper diet (10).

1. Decreased energy levels: Whole, unprocessed meals of mostly vegetables, fruit, lean protein, and whole grains contribute to healthy functioning and increased energy levels.

2. Reduced immunity: People with healthy diets have been found to have stronger overall immune systems, allowing them to fight off illnesses. Remember to choose a variety of foods to make sure you’re getting a full range of your needed vitamins and minerals.

3. Disrupted sleep quality: There are many factors that can lead to a lower quality of sleep, and poor nutrition is one of them. Unhealthy diets can lead to obesity, which is correlated with conditions such as sleep apnea, snoring, and restless legs syndrome in addition to heartburn or gastric reflux.

4. Affected mood: Sugary, starchy foods like cakes, biscuits, and white bread can cause energy crashes, they can also affect your mood, leading to increased levels of depression and low mood. This is thought to be a cycle of blood sugar spikes and insulin responses. A healthy diet with lots of vegetables, fruit, and whole grains decreased levels of depression and fatigue.

5. Increased risk of memory problems: Multiple studies have identified a link between nutrients found in a healthy diet and a reduced risk of dementia and cognitive decline.

Although there are many other reasons why people are faced with poor nutrition, we will only be able to address a few. Lastly, according to the American Heart Association (AHA), there are societal challenges that make it harder for some individuals to consume a heart-healthy diet, and many impacted are people from diverse race or ethnic backgrounds (11). An article published by the Economic Research Service of the U.S. Department of Agriculture entitled “Differences in the Local Food Environment Are Not the Main Cause of Nutritional Inequality”; reports that many studies show evidence of nutritional inequality, where low-income households tend to eat less healthfully than high-income households. They further state that, Lowincome households, pregnant and lactating women, infants, and toddlers, the elderly, and the critically ill are examples of groups at risk. The elderly is particularly in a high-risk group for several reasons, and they ultimately lead to the risk of poorer outcomes. Some of these reasons include the development of chronic diseases, nutrient deficiencies due to poor appetite, illness, depression, loneliness, intestinal issues, limited budget, transportation, lack of interest, diminishing mental capacity, poor dentition, the lack of adequate community resources from which to obtain food and the list goes on. Any of these forementioned examples can also apply to other groups (15). There was an article published September by the Economic Research Service of the U.S. Department of Agriculture entitled; “Differences in the Local Food Environment are Not the Main Cause of Nutritional Inequality.”

This article stated that, diet is an important driver of obesity and other health outcomes. However, many studies show evidence of nutritional inequality, where low-income households tend to eat less healthfully than high-income households.” We eat because our bodies have a need. So, as you consider the information in this article; let us make our focus: optimal health, wellbeing, and wellness.

Tips on Developing a Healthy Eating Pattern: Clever Spending (18)

Here are some great suggestions to get you started on shopping for healthy food that costs less:

• plan your healthy weekly menu ahead including meals and snacks for the week and then write your shopping list

• shop around locally to find the best prices, and look for the lowest cost per kg or unit

• look out for specials and buy everyday foods in bulk as they are usually cheaper

• cook in bulk and freeze for later use

• go for fresh fruit and vegies that are in season as they are often less expensive and better in quality and taste

• buy cheaper cuts of meat, for example chicken thighs and stewing beef/lamb, and trim the fat for cooking in casseroles and stews

• try legumes such as tinned kidney beans, chickpeas, soya beans or lentils for a tasty and cheaper alternative to meats in salads or casseroles

• spend the least on ‘occasional’ foods such as soft drinks, chocolates, cakes, biscuits, potato crisps and takeaway foods, which are not recommended for everyday healthy eating and are often expensive.

• frozen and canned fruit and vegetables can be a cheap and healthy alternative to fresh items. Choose canned veggies with no added salt (or reduced salt), and canned fruit in natural juice or water

• consider growing your own vegetables or get involved in your local community kitchen garden

• buy from local food co-ops or farmers markets in your area.

References

1. Human Body- https://kids.britannica.com/ students/article/human-body/630116

2. What is Nutrition? https://www. schoolofhealth.com/nutrition-courses/whatis-nutrition/#:~:text=Nutrition%20is%20 the%20study%20of,are%20converted%20 into%20body%20tissues.

3. Nutrition- https://www.cancer.gov/ publications/dictionaries/cancer-terms/def/ nutrition

4. Dockrey, K., Godwin, J., Godwin, P. (2000). The student Bible dictionary. Barbour Publishing, Inc.

5. New International Version Bible, 1 Corinthians 6:19-20https://www.biblestudytools. com/1-corinthians/ passage/?q=1+corinthians+6:19-20

6. New International Version Bible https://www.bible.com/bible/111/DAN.1.820.NIV

7. Adult Obesity Facts- https://www.cdc.gov/ obesity/data/adult.html#:~:text=From%20 1999%20%E2%80%932000%20 through%202017,and%20certain%20 types%20of%20cancer.

8. About Chronic Diseases- https://www.cdc. gov/chronicdisease/about/index.htm

9. A Poor Diet Increases Your Risk of Dying from Heart Disease, Stroke, Diabetes - https://health.clevelandclinic.org/a-poordiet-increases-your-risk-of-dying-fromheart-disease-stroke-diabetes/

10. 5 Things Poor Nutrition Does to Your Overall Health - https://www. monarquehealth.com/blog/5-things-poornutrition-does-to-your-overall-health

11. American Heart Association Releases the First Updated Dietary Guidelines in 15 Years - https://www.everydayhealth.com/ heart-health/american-heart-associationreleases-the-first-updated-dietaryguidelines-in-years/

12. Centers for Disease Control and Prevention, Adult Obesity Facts https:// www.cdc.gov/chronicdisease/pdf/factsheets/ poor-nutrition-H.pdf

13. Adult Obesity Facts - https://www.cdc.gov/ obesity/data/adult.html

14. Food Insecurity - https://www. healthypeople.gov/2020/topics-objectives/ topic/social-determinants-health/ interventions-resources/food-insecurity

15. Nutrition and Immunity - https://www. hsph.harvard.edu/nutritionsource/nutrition- and-immunity/

16. Differences in the Local Food Environment Are Not the Main Cause of Nutritional Inequality - https://www.ers. usda.gov/amber-waves/2020/september/ differences-in-the-local-food-environmentare-not-the-main-cause-of-nutritionalinequality/#:~:text=September%20 01%2C%202020-,Differences%20 in%20the%20Local%20Food%20

Environment%20Are,Main%20 Cause%20of%20Nutritional%20

Inequality&text=Diet%20is%20an%20 important%20driver,healthfully%20 than%20high%2Dincome%20households.

17. Health Risks of an Inactive Lifestyle - https://medlineplus.gov/ healthrisksofaninactivelifestyle.html

Resources

1. Recipe Collection - https://www.nutrition. gov/topics/shopping-cooking-and-mealplanning/recipe-collection

2. Poor Nutrition - https://www.cdc.gov/ chronicdisease/pdf/factsheets/poornutrition-H.pdf

3. Nutrition - https://www.cdc.gov/nutrition/ index.html

4. 5 Top Nutrition Resources to Share with Patients - https://blog.evisit.com/virtualcare-blog/top-nutrition-resources-nationalnutrition-month

5. U.S. Department of Agriculturehttps://www.nutrition.gov/

6. Eat Right: Academy of Nutrition and Dietetics - https://www.eatright.org/food

7. My Plate - https://www.myplate.gov/

8. Nutrition Education Resources & Materials - https://www.fda.gov/food/ food-labeling-nutrition/nutrition-educationresources-materials

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