Question

discuss a diet/lifestyle that would help cmake your body better with the decline in function and or health in individual later years. Please write a few paragraphs

Answer 1

• Energy balance may be expressed in terms of balance in calories.
• Energy is utilized for various activities in the body, including cellular processes and physical activities. This is the “energy out” or calories utilized.
• Energy is gained or taken in form of food and drinks. This is “energy in” or calories take into the body.
• Thus, if there is a balance between the calories gained and the calories loss, there is a balanced weight maintained.
• Thus, thermodynamically an energy or calories balance equation may be created:
• Calories consumed (energy in) = calories burned (energy out) + (changes in body reserves or building blocks, like fat, protein)
• If an animal is unable to obtain sufficient calories, it is called Calorie Deficit.
• Calorie deficit condition refers to lesser calorie intake than required by the body.

Thus, it is essential to incorporate a healthy diet along with healthy lifestyle.

Diet:

• Different types of food are digested according to their structures and chemical complexities.
• Food may be basically in form of carbohydrate, proteins and fats.
• Each of these substances is different in chemical components.
• Carbohydrates are digested faster than protein and lipids, duet to their simple structures.
• Carbohydrates may include fast and slow digestive forms. Thus, diet should include more complex form of carbohydrates along with some simple forms.
• Proteins takes longer to be digested, as the peptide linkage requires time to break to generate amino acids.
• Diet may include 45 to 65% carbohydrate. 10 to 35% of protein
• Fats are energy dense and digest very slowly, owing to the trigycerides esterified to fatty acids.They tend to accumulate in the body.
• Some lipids are called “Good lipid” like present in avocados, nuts, etc. Like HDL or high density lipoproteins. Monounsaturated fatty acid (MUFA-like oleic acid) and Polyunsaturated fatty acid (PUFA- like Omega 3 and Omega 6 fatty acids) type of fat are considered as good fat.
• Lipid sources like coconut, palm and palm kernel oil contains saturated fatty acids like palmitic acid.These oils may increase the bad cholesterol level or LDL (low density lipo proteins).
• Thus, food sources laden with saturated and trans-fat should be replaced with unsaturated fat sources.
• 100 g of each produces energy as: carbohydrate = 1760kJ, proteins = 1720kJ, lipids =4000kJ, of energy.
• Diet should also include: Vitamins and mineral contents beneficial for body.Vitamins are organic molecules that act as micro nutrient, are part of different enzymes or act as co-enzymes, and are required for various metabolic activities.
• Antioxidants prevent harmful oxidations in body producing harmful free radicals.
• Antioxidants block those oxidations.

Water:

• More than two-third part (about 70%) of our body weight, comprises of water.
• Water is lost in form of urine, sweat, excreta, respiration. Even 2% water loss may result in dehydration. Thus, the water loss of body requires to be replenished.

Sleep:

• Lack of sleep disrupts balances of several brain chemicals or neurotransmitters like serotonin, that impact the normal well being and health.
• Less sleep results in food craving (ghrelin) and leads to incorrect food choice.

Sedentary life style or amount of physical activities:

• Life style and activities leads to food cravings and food choice.
• Physical activities leads to sense of proper diet and food choice.