Article Library Video Library Definitions

You Are What You Eat

Author

Healthcare Network Southwest Florida

Posted on

Feb 12, 2024

Book/Edition

Florida - Southwest

Email US

Click to Email Us

We have all heard the saying, “you are what you eat,” but how many of us understand just what this means for our overall health?

For years, the Standard American Diet, often referred as the SAD diet, has come to include more highly processed food. The impact of this type of diet is that it is low in antioxidants, fiber and other essential nutrients, but high in sugar, salt, unhealthy fats, high fat dairy products and red meats. The office of Disease Prevention and Health Promotion has determined that most people in the U.S. consume too much sugar, salt, saturated fats and trans fats.

Too much of these foods can result in:

• Spikes in blood sugar levels, which can lead to increased fatigue and food cravings and adversely

impact sleep and other bodily functions.

• An imbalance in the gut microbiome, which may result in a decreased absorption of nutrients

and an elevated risk of digestive conditions, such as diverticular disease.

• Obesity, which can lead to developing other related health conditions.

• Increased inflammation, resulting in lower control of infection, higher cancer rates and higher

risk of allergic reaction and autoinflammatory disease.

• Risk of lower capacity for memory and learning, including Alzheimer’s and Parkinson’s disease.

• Increase in depression and anxiety

• Fluid retention and improper functioning of blood vessels with too much salt, resulting in an

increase in blood pressure and associated health conditions.

It seems simple, right? Eat a healthy diet and be healthy. Adults who eat a healthy diet live longer and have a lower risk of obesity, heart disease, type 2 diabetes and certain cancers. Healthy eating can help people with chronic diseases manage them and avoid complications.

But can changing our nutrition after a lifetime of unhealthy eating make a difference? Yes! It is never too late to make improvements to support healthy aging. In addition, nutrient needs as we age are also affected by chronic health conditions, use of multiple medicines and changes in body composition. As a result, eating a healthy diet and making every bite count is particularly important.

It is important to remember that food is fuel. Food supplies the nutrients needed to maintain our brains, muscles, bones, nerves, skin, circulation and immune system.

There are some simple steps to improve nutrition. Adding these nutrient dense foods into your diet is a great start:

• Bright and dark colored fruits and vegetables tend to have a higher antioxidant content, like

blueberries, blackberries, red onion and red cabbage

• Fatty fish, like salmon, mackerel, trout, anchovies and sardines are a source of protein and

omega-3 fatty acids that help prevent heart disease. For seniors, eating enough protein helps

prevent the loss of lean muscle mass.• Spinach, arugula and kale are sources of vitamin A, C and calcium, and phytochemicals that fight inflammation and protect cells.

• Hazelnuts, walnuts, almonds and pecans contain protein and monosaturated fats, which can

reduce the risk of heart disease.

• Olive oil helps reduce the risk of heart disease with vitamin E, polyphenols and monosaturated

fatty acids

• Whole grains for fiber, B vitamins and minerals, also lower cholesterol and protect against heart disease and diabetes. The ability to absorb vitamin B12 can decrease with age and certain medicines, so older adults should talk with their healthcare provider to make sure they are getting enough.

• Yogurt provides calcium, protein and probiotics to protect the body from harmful bacteria.

• Broccoli, Brussels sprouts, cabbage, cauliflower, kale and collard greens offer fiber, vitamins and phytochemicals, which may help prevent some cancers.

• Beans, soybeans and peas provide fiber, folate and protein and help reduce the risk of heart

disease.

In addition, the sensation of thirst declines with age, so it is important to drink enough fluids to stay hydrated. Water is best to prevent dehydration and helps with digestion. Unsweetened fruit juices and low-fat milk or fortified soy beverages can also help with hydration and nutrient needs.

The previously mentioned foods play a significant role in helping us naturally detoxify from potentially harmful agents entering our body, feeding our body, cells and our microbiome. They help improve our mood and mental health, metabolism and weight management, as well as help control inflammation regulation in our overall body, among other things.

While people seem to search for a “magic pill” to ensure good health, the answer is better nutrition.Healthy eating is simply related to better health through stronger immune systems, lower risk of non- communicable disease and longevity.

About the Author

Paulina Gonzalez Rul MS, LDN, CNS, an accomplished dietitian nutritionist at Healthcare Network. To learn more about Healthcare Network visit HealthcareSWFL.org.

Other Articles You May Like

Holiday Visits: Prepare the Home, Protect Your Peace

A warm welcome doesn't require a perfect house. Whether family is coming for an afternoon or staying a few nights, a little planning now can make holiday gatherings more comfortable for everyone.1. Have the conversation earlyConfirm dates, overnight arrangements, food preferences, and any mobility needs. Let guests know what works for you, including visit length and quiet time.2. Create a comfortable place to landFresh linens, a clear bedside surface, and an easy-to-reach lamp can make a guest space feel welcoming. No guest room? Agree on sleeping arrangements ahead of time.3. Make movement easierClear hallways and stairs, secure or remove loose rugs, and check lighting between sleeping areas and bathrooms. Keep frequently used items within comfortable reach.4. Put safety before tidinessStore medications securely, especially when children are visiting. Check smoke and carbon monoxide alarms according to the manufacturer's instructions, and keep exits clear.5. Share the hostingInvite family to bring a dish, help with cleanup, or organize an activity. Keep meals simple and make room for breaks. Being together matters more than doing everything yourself.6. Make space for connectionSet out a few family photos, plan a favorite game, or ask guests to share a memory. Often, the simplest traditions are the ones everyone remembers.

Night of Wonder at The Ringling

A New Chapter Deserves a Thoughtful Beginning.

A New Chapter Deserves a Thoughtful Beginning.Choosing a senior living community is an important life decision. But what happens between making that decision and feeling truly settled?At Silk Road Connection, we work directly for you and your family, providing personalized planning, professional coordination, and oversight of the many details involved in transitioning to senior living.Our goal is simple: Less stress for families. More time to enjoy what comes next.Founder-Directed Team DeliveredSchedule a complimentary consultation. susan@silkroadconnection.org silkroadconnection.org

View Details

Healthcare Network

Behavioral Health

About Healthcare NetworkHealthcare Network provides high-quality, accessible healthcare for every stage of life with specialized services tailored to help seniors maintain their health, independence, and lifestyle.Our Senior Care teams address the unique and often complex needs of adults 65+ through coordinated, compassionate healthcare that supports overall wellbeing. Our collaborative approach integrates physical, cognitive, emotional, and social needs to promote the best possible outcomes.Senior Care Services* Include: Diagnosis and treatment of acute and chronic conditions Medication management Coordinated care for multiple conditions Wellness check-ups Balance and memory screening Immunizations Behavioral health counseling Dental care Infusion treatments X-ray and lab Optometry On-site pharmacy Telehealth*Services vary by locationCaring for the Whole FamilyIn addition to Senior Care, Healthcare Network provides a wide range of services for the entire family, from pediatric care and womens health to walk-in and specialty services.Since 1977, our compassionate care model has been serving the community with a unique, collaborative approach. Your personal healthcare team works together to deliver seamless, comprehensive careregardless of your insurance, income, or job status.We are committed to addressing health disparities and making healthcare more accessible, creating a healthier community for us all. Locations Throughout Collier County: Healthcare Network at Veterans Park1845 Veterans Park Dr., Naples 34109 Healthcare Network Dental Care East1749 Heritage Trl. #801, Naples 34112 Healthcare Network at Friendship Health2355 Stanford Ct., Naples 34112 Healthcare Network at Nichols Community Health Center12655 Collier Blvd., Naples 34116 Healthcare Network at Marion E. Fether Medical Center1454 Madison Ave. W., Immokalee 34142 Healthcare Network at Family Care at iTech508 N. 9th St. #142, Immokalee 34142 Healthcare Network at Community Medical Care Center125 Boston Ave., Immokalee 34142

View Details