Effects of Eating Unhealthy Foods on Health
Weight Gain
What is important for maintaining a healthy weight?
A healthy diet is essential for maintaining a healthy weight, which can be achieved by reducing total fat intake to less than 30% of total energy intake and eating a variety of fresh fruit and vegetables that are in season, according to the World Health Organization (WHO) on who.int, 2020. Eating a balanced diet that includes all food groups is also important for providing the body with essential nutrients.
How can unhealthy eating and lack of sleep lead to weight gain?
Regular consumption of unhealthy foods and lack of adequate sleep can lead to weight gain. As indicated by the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), people who do not get enough sleep may eat more calories and snack more. In addition, NIDDK recommends that adults aged 18-64 should get 7-9 hours of sleep a day, and adults aged 65+ should get 7-8 hours of sleep a day. Studies have shown that regular physical activity can help maintain a healthy weight.
What causes unintentional weight gain?
Unintentional weight gain is caused by eating too many highly processed foods and not getting enough exercise, among other things. Cited on Healthline (Oct 7, 2019), some causes of unintentional weight gain include a lack of physical activity, consuming too many calories, changes in medications, and hormonal imbalances. Research suggests that chronic stress and poor sleep can lead to higher calorie consumption.
Poor Nutrition
What is a healthy diet?
A healthy diet consists of a variety of fruits, vegetables, legumes, nuts, and whole grains, with at least 400 g (or five servings) per day, according to the World Health Organization (WHO) in April 2020. Eating a balanced diet provides essential nutrients to support physical and mental health.
What is essential for overall health and wellbeing?
Malnutrition can be prevented by eating a balanced diet of fruit, vegetables, and starchy foods such as bread, rice, and potatoes, according to the NHS (National Health Service). Eating a variety of foods is essential for overall health and wellbeing. Medical nutrition therapy can be used to treat malnutrition in cases where it has already developed.
What are the risks of an unhealthy diet?
A 2017 study published in the New England Journal of Medicine revealed that poor dietary habits were responsible for nearly half of the more than 700,000 deaths from heart disease, stroke and type 2 diabetes. Cleveland Clinic has reported that unhealthy diets increase risk for these diseases, as well as other chronic conditions such as hypertension and obesity.
Poor Digestion
What are the organs of the digestive system?
A poor diet can have a negative effect on the digestive system by not providing the necessary nutrients needed for the organs to function properly. As indicated by Livestrong.com, the digestive system includes the mouth, throat, esophagus, stomach, small and large intestines, liver, pancreas, gallbladder, and anus. Eating too little healthy foods and too much processed and sugary foods can lead to deficiencies in vitamins and minerals, as well as an imbalance of bacteria in the gut, which can cause digestive issues such as constipation, gas, bloating, and diarrhea.
Should we avoid eating junk food?
Junk food is unhealthy and should be avoided, as it lacks nutrients, vitamins and minerals, and is high in kilojoules (energy), salts, sugars, and fats. From healthdirect.gov.au, junk food is also known as discretionary or optional food. Eating junk food regularly can increase the risk of obesity, diabetes, and other health issues.
What can poor digestion lead to?
Poor digestion can lead to numerous health problems, according to Liz Weinandy, RD at The Ohio State University. Eating highly processed foods can tax the digestive system, making it difficult for the body to break down food molecules, resulting in poor digestion. Research suggests that poor digestion can cause inflammation of the gastrointestinal tract, leading to a variety of other health issues.
High Blood Pressure
How can a diet help reduce high blood pressure?
Eating a healthful diet including fruits, vegetables, low-fat dairy foods, beans, nuts, whole-grain carbohydrates, and unsaturated fats can help to reduce high blood pressure, according to Harvard Health. This diet is not only beneficial for reducing blood pressure but can also promote overall health. Research has found that increasing physical activity can also be beneficial in lowering blood pressure.
Can diet affect blood pressure?
Blood pressure can be affected by eating, with high blood pressure increasing the risk of heart attack and stroke, and low blood pressure increasing the risk of dizziness, weakness, and fainting. Cited from Healthline, 2021, diet can play an important role in maintaining healthy blood pressure levels. Genetics and age can also affect blood pressure levels.
Eating fiber-rich, low-fat dairy products can help to lower blood pressure. An info from research by HealthMatch.io, aim to eat at least 30g of fiber every day, which can be achieved by consuming whole grains, produce, and beans. Studies have shown that adding low-fat milk, cheese, and yogurt to your diet can be beneficial as well.
Increased Risk of Diabetes
How can an unbalanced diet affect health?
Eating an unbalanced diet can increase the risk of death from heart disease, stroke, and type 2 diabetes, according to research conducted by the National Institutes of Health (NIH) in 2020. Eating too much or too little of certain foods and nutrients can have a significant impact on health, indicating that changing dietary habits may have beneficial effects on overall well-being. A survey by the Centers for Disease Control and Prevention (CDC) found that almost half of Americans eat more processed food than is recommended.
How can I help control my diabetes?
Eating a diet low in sodium, saturated fat and trans fats and high in fruits and vegetables can help control blood sugar levels and diabetes. As reported by Healthline, "you can also help control your blood sugar level and diabetes by eating foods that are low in sodium. Foods that are low in saturated fat and free of trans fats. More fruits and vegetables." Eating a balanced diet is important for the management of diabetes.
Does eating junk food increase the risk of diabetes?
Eating junk food is linked to an increased risk of developing type 2 diabetes, due to the high sodium (salt) content which can increase blood pressure. From Medical News Today, high blood pressure is one of the risk factors for diabetes, and junk foods also increase triglyceride levels.
Heart Disease
What are some examples of unhealthy foods?
The American Heart Association states that unhealthy foods are typically highly-processed items such as fast foods and snack foods which contain low levels of vital nutrients, high levels of refined flours, sodium and sugar, and usually have empty calories. According to a study published in the American Journal of Clinical Nutrition in 2019, unhealthy food choices are linked to a higher risk of mortality.
What can I do to reduce my risk of heart disease, stroke and type 2 diabetes?
Nearly half of the more than 700,000 deaths reviewed in a 2017 study were due to poor dietary habits and resulted in heart disease, stroke and type 2 diabetes, according to Cleveland Clinic. To reduce your risk of these diseases, it is important to maintain a healthy diet and lifestyle. Eating whole grains, lean proteins, fruits and vegetables, and limiting added sugars and saturated fats can help you maintain a healthy weight and reduce your risk of developing chronic diseases.
What are some dietary strategies to reduce the risk of coronary heart disease?
A diet low in saturated fats and high in fibre and plant foods can reduce the risk of coronary heart disease. According to Better Health Channel, diet is an important risk factor for heart disease, with food-related risk factors such as obesity, high blood pressure, and uncontrolled diabetes. A healthy diet can help to reduce cholesterol levels and maintain a healthy weight.
High Cholesterol
Does dietary cholesterol affect blood cholesterol?
Cholesterol in food is no longer a cause for concern, according to the U.S. Dietary Guidelines. Studies have shown that dietary cholesterol does not have a significant affect on blood cholesterol, so there is no need to worry about it when making food decisions. Citation: Cleveland Clinic (health.clevelandclinic.org), 2021. Research has also shown that genetics and lifestyle factors, such as smoking and physical inactivity, are far more influential on blood cholesterol than dietary cholesterol.
Can oatmeal help reduce cholesterol?
Eating oatmeal and other high-fiber foods can help reduce cholesterol levels by blocking the absorption of cholesterol into the bloodstream, according to the Mayo Clinic. Oats and oat bran contain soluble fiber which helps reduce low-density lipoprotein (LDL) cholesterol, the 'bad' cholesterol. Other high-fiber foods such as kidney beans, Brussels sprouts, apples and pears can also be beneficial in reducing cholesterol levels.
What are the effects of high cholesterol?
High cholesterol is a fatty substance that can have an effect on your health if it is present in excessive levels in your blood. Via NHS inform, it is important for the normal functioning of the body and is used to create cell membranes, hormones, and Vitamin D. Having high cholesterol is associated with a higher risk of developing heart disease.
Fatigue
Does eating processed foods affect energy levels?
Regularly eating processed foods is linked to feeling lazy and fatigued, according to a study published by the University of Liverpool in 2014. The study, which involved 32 female rats, found that the group fed a diet of unprocessed foods reported feeling more energetic than the group that ate a "junk food" diet. The junk food diet caused the rats to become hungrier.
Can a junk food diet make you lazy?
A UCLA psychology study has concluded that a junk food diet can make you lazy, suggesting that diet-induced obesity is a cause rather than an effect of laziness. As indicated by the study published in UCLA on April 4th, 2014, either the highly-processed diet causes fatigue or the diet causes obesity, which then leads to fatigue. The findings are believed to be applicable to humans due to similar physiological systems.
What are the risks of eating unhealthy foods?
Unhealthy foods can have a major negative impact on our lives; consuming them can lead to physical and mental health problems. Mentioned in Medicalopedia (2017), eating unhealthy foods can have a variety of adverse effects, such as increasing the risk of heart disease, diabetes, and obesity. Eating a balanced diet rich in fruits and vegetables is essential for maintaining good health.
Mood Swings
What foods can help to maintain a healthy gut?
Eating a balanced diet that includes fermented foods, seafood and lean poultry, and colorful fresh fruits can help to maintain a healthy gut and improve mood, according to Harvard Health. Reducing red meat intake can be beneficial.
How can dehydration impact mental wellbeing?
Drinking plenty of fluids is essential for maintaining good mental wellbeing, as dehydration can negatively impact the ability to think and focus. Via Dr. Suneil Shah from BBC Food, dehydration is seen by the body as a stressor. Research has found that what we eat can influence our moods and emotions.
Does eating junk food affect mood?
Eating junk food is linked to a worse mood, as revealed by a 2012 study from the journal Public Health Nutrition which found that people who eat junk food are 51% more likely to have a bad mood. This finding is supported by other recent research that suggests that food and mood are inseparably connected.
Tooth Decay
What foods can help protect your teeth?
Eating certain foods can help protect your teeth from plaque buildup and decay, while other foods can lead to tooth decay. Sourced from Health Encyclopedia from the University of Rochester Medical Center, some foods invite tooth decay while others help fight plaque buildup. Eating a balanced diet that includes a healthy selection of fruits, vegetables, dairy products, and whole grains while avoiding too much sugar can help keep your teeth healthy.
What are the worst foods for teeth?
The worst foods for your teeth are carbonated drinks, ice, citrus, potato chips, and dried fruits, as they can cause damage to enamel and increase the risk of cavities. According to Healthline, these foods can erode the enamel on your teeth, leading to decay and cavities. Eating sugary snacks increases the risk of developing gum disease.
How can I reduce my risk of developing gum disease?
The build-up of bacterial plaque on the teeth can lead to gum disease, which is experienced by most adults in the UK at least once, according to the NHS. To help reduce the risk of developing gum disease, it is important to maintain good oral hygiene habits, such as brushing and flossing regularly, and avoiding sugary foods and drinks. Eating a healthy, balanced diet that includes plenty of fruits and vegetables can also help keep teeth and gums healthy.
Source:
- Who : Healthy diet, - World Health Organization.
- Www : Malnutrition - NHS.
- Livestrong : a Poor Diet, Your Digestive System.
- Harvard : high blood pressure, food.
- Nih : dietary factors, disease risk.
