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Importance Of Nutrients For Long Term Health
Long-term health benefits can only be acquired if you take a healthy, balanced diet and ensure that you have a sound baseline of nutrients ongoing. This means your bodily functions work best when there is an intake all the necessary vitamins, minerals and nutrients to fuel your body. Therefore, you should take foods that are high in nutrients but low in calories.
Undoubtedly, a healthy weight is the major benefit of taking nutritional diet, however, there are other amazing benefits as well that cannot be ignored. These include:
- The risk of some serious ailments is considerably reduced like heart disease, stroke, diabetes, osteoporosis and few cancers
- Controls high blood pressure
- Lowers elevated cholesterol levels
- Improves overall well-being
- Strengthens immune system of the body
- Improves recovery period from any disease or injury
- Enhances energy levels
How Cumulative Stress Damages The Body Over Time?
If you are among people who persistently work under stressful scenarios then you may experience cumulative stress. When several stress factors like intense workload, communication hurdles, distress and frustrations, feelings of powerlessness, despair and hopelessness, and inability to relax; accumulate together you become a prey of cumulative stress.
This never ending chronic stress ultimately results in severe health issues. These include;
- Mental illness like personality disorders, anxiety, depression and insomnia.
- Cardiovascular diseases, like blockage of blood vessels leading to heart attack, high blood pressure or hypertension, irregular heartbeat, and stroke.
- Gastrointestinal disorders
- Obesity and diabetes
- Schizophrenia and weak immune system
Oxidative Stress And How It Damages Your Body Overtime
Oxidative stress is a result of the imbalance that occurs between the process of free radical generation and your body's capability to fight their harmful effects by neutralizing them with antioxidants. Hence, oxidative damage occurs when your body’s cells, tissues, proteins and DNA fail to stand up against the production of free radicals and severely damaged. Since these lipids, proteins and DNA are essential components of your body, this damage can cause numerous diseases over a period of time. These include:
- Heart diseases and blood vessel disorders like heart attacks, heart fail and atherosclerosis
- Neurodegenerative disorders. For instance, Parkinson's disease, Alzheimer's disease and multiple sclerosis
- Lung problems including lung cancer
- CFS or Chronic fatigue syndrome
- Inflammatory conditions and Arthritis
- Autoimmune diseases
- Kidney diseases
Apart from these, oxidative stress also plays a vital role in accelerating the aging process.
How Nutrients Can Address Cumulative Stress And Oxidative Damage?
Stress and anxiety along with pathogens and poor diet release free radicals in your body. Stress also causes several important vitamins and minerals to deplete from your body like vitamin C, E and B vitamins. These nutrients play a key role in maintaining over all well-being, mental health and, fighting inflammation and balancing free radicals through neutralization.
When you take low-nutrition, high-calorie, antioxidant-deficient foods, your body lacks these essential nutrients and supplements, and this aggravates the conditions of stress and anxiety. Therefore, you must include a variety of vegetables and fruits in your diet to avoid nutrients and antioxidant deficiency.For instance, you must eat; cherries, berries, citrus fruits, dark leafy greens, carrots, broccoli, olives and tomatoes.
How Exercise Is A Form Of Stress And Nutrient Depletion?
SNS (the branch of the nervous system) perceives any form of stress in our body.Whether you are doing a low intensity exercise, or a high intensity exercise, it requires support from SNS in the form of oxygen and fuel. This results in increased heart rate and high blood pressure during the workout session as cardiovascular system circulates the blood faster through the body and provide it to the tissues that require it.
The increased need of fuel and oxygen during exercise disrupts homeostasis (internal and stable environment of the body that it likes to exist in) and results in stress for the body, which also depletes nutrients present in the body.
Why Nutrients Are Significant For Women Who Exercise?
If you want to elevate your recovery after workout, and performance duringworkout, then, it is essential to fuel your body with ongoing nutrients be. For instance, Carbs aids in improving your body's ability to use glycogen to stimulatelow and high impact workout, whereas, fat plays an important role in fueling your body for longer workout sessions.
Some nutrients are very important for women who exercise, as exercise depletes nutrients, especially iron and calcium at faster rates. When you exercise or attend heavy training sessions, iron is lost through feces, urine and sweat, or while you are running.
Besides, research shows that calcium levels diminish in the blood after a workout session, whether a supplement was taken after or before exercise. When there is calcium deficiency, this increases the production of parathyroid hormones, which can lead to breakage of bones.
It can be concluded that exercise, hormonal changes, cumulative and oxidative stress deplete nutrients with time, therefore, maintaining a baseline of ongoing nutrients is a foundation for long term health.
"Kumbuka: ""Usaidizi wa afya wa muda mrefu unaweza kupatikana tu ikiwa unachukua lishe yenye afya, yenye usawa na kuhakikisha kuwa una msingi mzuri wa virutubisho unaendelea.""" Hii inamaanisha kazi za mwili wako hufanya kazi bora wakati kuna ulaji wa vitamini, madini na virutubisho vyote muhimu ili kuimarisha mwili wako. Kwa hiyo, unapaswa kula vyakula vyenye virutubisho vingi lakini vyenye kalori chache. Bila shaka, uzito wa afya ni faida kubwa ya kuchukua lishe ya lishe, hata hivyo, kuna faida nyingine za kushangaza pia ambazo haziwezi kupuuzwa. - Uwezekano wa magonjwa ya moyo, kiharusi, kisukari, osteoporosis na saratani - Inadhibiti shinikizo la damu - Inapunguza viwango vya cholesterol - Inaboresha ustawi wa jumla - Inaimarisha mfumo wa kinga ya mwili - Inaboresha kipindi cha kupona kutoka kwa ugonjwa wowote au jeraha - Inaongeza viwango vya nishati - Jinsi Mfadhaiko wa Kuongezeka Unavyoharibu Mwili? Ikiwa wewe ni mmoja wa watu ambao hufanya kazi kwa bidii chini ya hali ya mkazo, basi unaweza kupata mkazo wa jumla. Wakati mambo kadhaa ya mkazo kama vile mzigo mkubwa wa kazi, vikwazo vya mawasiliano, shida na kukatishwa tamaa, hisia za kukosa nguvu, kukata tamaa na kukosa matumaini, na kutokuwa na uwezo wa kupumzika, hukusanyika pamoja, unakuwa windo la mkazo wa jumla. Mkazo huo usio na mwisho wa kudumu hatimaye husababisha matatizo makubwa ya afya. Hizi ni pamoja na; - Ugonjwa wa akili kama vile matatizo ya utu, wasiwasi, unyogovu na kukosa usingizi. - Ugonjwa wa moyo na mishipa ya damu, kama vile kuziba mishipa ya damu inayoongoza kwa mshtuko wa moyo, shinikizo la damu la juu au shinikizo la damu, mapigo ya moyo yasiyo ya kawaida, na kiharusi. Ugonjwa wa ugonjwa wa kisukari, ugonjwa wa kisukari, ugonjwa wa kisukari, ugonjwa wa ugonjwa wa kisukari, ugonjwa wa kisukari, ugonjwa wa kisukari, ugonjwa wa kisukari, ugonjwa wa kisukari, ugonjwa wa kisukari, ugonjwa wa kisukari, ugonjwa wa kisukari, ugonjwa wa kisukari, ugonjwa wa kisukari, ugonjwa wa kisukari, ugonjwa wa kisukari, ugonjwa wa kisukari. Uharibifu wa oxidative hutokea wakati seli za mwili, tishu, protini na DNA zinashindwa kusimama dhidi ya uzalishaji wa free radicals na kuharibiwa sana. Kwa kuwa lipids, protini na DNA ni sehemu muhimu za mwili wako, uharibifu huu unaweza kusababisha magonjwa mengi kwa muda. Hizi ni pamoja na: - Magonjwa ya moyo na magonjwa ya mishipa ya damu kama mshtuko wa moyo, kushindwa kwa moyo na atherosclerosis - Matatizo ya neurodegenerative. Kwa mfano, ugonjwa wa Parkinson, ugonjwa wa Alzheimer na sclerosis nyingi - matatizo ya mapafu ikiwa ni pamoja na kansa ya mapafu - CFS au ugonjwa wa uchovu wa muda mrefu - hali ya uchochezi na arthritis - magonjwa ya autoimmune - magonjwa ya figo Mbali na haya, mkazo wa oxidative pia hucheza jukumu muhimu katika kuharakisha mchakato wa kuzeeka. Vyakula vinawezaje kukabiliana na mkazo unaozidi kuongezeka na uharibifu unaosababishwa na oksidi? Mkazo, wasiwasi, pamoja na vimelea na lishe mbaya hutokeza free radicals katika mwili wako. Mkazo pia husababisha vitamini na madini kadhaa muhimu kutoka kwa mwili wako kama vile vitamini C, E na B. Vyakula hivi vina jukumu muhimu katika kudumisha ustawi wa jumla, afya ya akili, kupambana na uvimbe na kusawazisha free radicals kupitia neutralization. Wakati wewe kuchukua chini ya lishe, high-kalori, antioxidant-kupungua chakula, mwili wako kukosa virutubisho na virutubisho muhimu, na hii huongeza hali ya mkazo na wasiwasi. Kwa hivyo, lazima ujumuishe mboga na matunda mbalimbali katika lishe yako ili kuepuka upungufu wa virutubisho na antioxidants.Kwa mfano, lazima ula; cherries, berries, matunda ya machungwa, kijani kibichi, karoti, broccoli, mizeituni na nyanya. Je, Mazoezi Ni Aina Ya Mfadhaiko Na Kupoteza Chakula? SNS (tawi la mfumo wa neva) huona aina yoyote ya mkazo katika mwili wetu, iwe unafanya mazoezi ya nguvu ya chini au mazoezi ya nguvu ya juu, inahitaji msaada kutoka kwa SNS kwa njia ya oksijeni na mafuta. Hii husababisha kuongezeka kwa kiwango cha moyo na shinikizo la damu wakati wa mazoezi, kwani mfumo wa moyo na mishipa ya damu huzunguka damu haraka kupitia mwili na kuipeleka kwa tishu zinazohitaji. Kwa sababu ya kuongezeka kwa mahitaji ya mafuta na oksijeni wakati wa mazoezi, homeostasis ( mazingira ya ndani na thabiti ya mwili ambayo mwili hupenda kuwepo) huvunjika na kusababisha mkazo kwa mwili, ambayo pia hupunguza virutubisho vilivyopo mwilini. Kwa Nini Vyakula Vinavyostahili Ni Muhimu kwa Wanawake Wanaofanya Mazoezi? Kama unataka kuongeza uponyaji wako baada ya mazoezi, na utendaji wakati wa mazoezi, basi ni muhimu kuongeza mafuta ya mwili wako na virutubisho vya kuendelea. Kwa mfano, wanga husaidia kuboresha uwezo wa mwili wako wa kutumia glycogen kuchochea mazoezi ya athari ya chini na ya juu, wakati mafuta hucheza jukumu muhimu katika kuimarisha mwili wako kwa vikao vya mazoezi ya muda mrefu. Vyakula fulani ni muhimu sana kwa wanawake wanaofanya mazoezi, kwa kuwa mazoezi huondoa virutubisho, hasa chuma na kalsiamu kwa kasi zaidi. Wakati wa mazoezi au kuhudhuria vipindi vya mazoezi mazito, chuma hupotezwa kupitia mkojo, mkojo na jasho, au wakati wa kukimbia. Utafiti unaonyesha kuwa viwango vya kalsiamu katika damu hupungua baada ya mazoezi, iwe ni baada ya mazoezi au kabla. Ukosefu wa kalsiamu huongeza uzalishaji wa homoni za parathyroid, na hivyo kusababisha mifupa kuvunjika. Kwa hivyo, kuna uwezekano kwamba mazoezi, mabadiliko ya homoni, stress ya mkusanyiko na oxidative hupunguza virutubisho kwa muda, kwa hivyo kudumisha msingi wa virutubisho vya kawaida ni msingi wa afya ya muda mrefu.