The Role of Nutrition and Exercises in Health - Research Paper Example

Diet and Activity Nutrition may be termed as the provision of necessary substances, through a diet, to cells and organisms to support life (Berg, Tymoczko, and Lubert 49). Physical exercises are bodily activities that enhance and maintain physical fitness, overall health and wellness. Exercises serve various purposes such as strengthening muscles and the cardiovascular system, improving athletic skills, and loss or maintenance of weight (Kolata 24). Health is defined as the level of metabolic or functional efficiency of living beings. It is characterized in humans by the general condition of one's body, mind and spirit. It usually denotes freedom from illness, pain or injury. The most common problems with health can be prevented, reduced and controlled with the correct usage of healthy diets and exercises. This paper will discuss the role of nutrition and exercises in health. Exercise Types of Exercise Depending on the overall effect they may have on the human body, physical exercises can be categorized into three distinct sets: aerobic exercises, flexibility exercises, and anaerobic exercises (Johnsgard 12). Flexibility exercises include activities such as stretching, which improve the joints’ and muscles’ range of motion. Aerobic exercises are activities such as swimming, cycling, hiking and skipping rope. They aim at increasing levels of cardiovascular endurance. Anaerobic exercises are usually of an eccentric nature, such as weight training, high intensity interval training and functional training (Johnsgard 14). Their aim is to improve short term muscle strength. Exercise and the Cardiovascular System Exercises have beneficial health effects on the cardiovascular system. Cardiovascular mortality and stroke have direct relations with physical inactivity. Physical inactivity is also a contributing factor in the risk of developing diseases of the coronary artery. Daily physical activity helps in the prevention of heart diseases and stroke. This is by strengthening the heart muscle, lowering blood pressure and low-density lipoprotein (also known as LDL or bad cholesterol) levels and raising high-density lipoprotein (also known as HDL or good cholesterol) levels. The result is improved blood flow and increased working capacity of the heart. A study has shown that there is an inversely proportional association between the amounts of energy spent in exercises, about 1000 kilo calories per week, and cases of cardiovascular disease deaths among the middle aged and elderly people (Johnsgard 41). Those who became moderately active had the highest potential for reduced mortality. The same study states that among the middle aged and elderly populations suffering from cardiovascular diseases, survival rates are increased by moderate intensity activities that also increase oxygen uptake upto 40 percent. Those who remain inactive run the highest risks, and actually do contribute to the mortality rate (Johnsgard 44). Exercise and the Functioning of the Brain Exercises also boost and enhance brain functioning (Fox 26). Physical activities are known to slow down or reverse cognitive decline. Aerobic exercises, in particular, enhance the cognitive function of older adults. Physical activities protect the nervous system against neuromuscular and neurodegenerative diseases (Fox 30). An example is the reduced risk of developing dementia among people who regularly participate in moderate exercises. Frequent exercise may also reverse alcohol induced brain damage. Added benefits of exercising in relation to brain functioning include: increased oxygen and blood in the brain and increased growth factors that promote creation, growth and survival of new nerve cells. There is also a chemical increase in the brain such as dopamine, serotonin and glutamate. These chemicals support the brain in cognition (Fox 38). Exercise and Depression Exercises are known to prevent and cure mild forms of depression (Hardman and Stensel 61). Factors contributing to depression include being overweight, anxiety, low self-esteem and stress. Endorphins and serotonin act as natural antidepressants and pain relievers (Hardman and Stensel 59). During exercise, the circulating levels of both endorphins and serotonin are considerably increased, creating a feeling known as “runner’s high.” This may be defined as a euphoric feeling one gets from intense physical exertion. The increased level of the substances stays on seven days after the exercise is discontinued, and contributes towards the improvement of mood, weight management and increased self-esteem (Hardman and Stensel 67). This ultimately brings depression under check. Studies have shown that exercises are more effective in stress control when done together with other people, whether they are familiar or not. Exercise and Sleep Research has shown that exercise improves sleep patterns and reduces cases of sleep disorders like insomnia (Fox 9). Heavy exercise shortly before bedtime disrupts sleep. It is suggested that, for sleep purposes, exercising 4 to 8 eight hours prior to bedtime is the optimum routine to adapt, although exercising at any time is beneficial to health. The research suggests that exercise is the most advocated for alternative by physicians to sleeping pills in an attempt to resolve insomnia. Sleeping pills, unlike exercises, are costly and have dangerous long-term side effects. Making time for daily exercise routines is an affordable way to achieve more and better quality sleep (Fox 10). Hazards of Too Much Exercise However, with all the beneficial results of exercises, they need to be administered in the right way and within appropriate conditions (Berg et al. 33). It is even recommended that exercises be done in the presence of professional supervisors, and as prescribed by a physician with regards to the health hazard detected in a person. Excessive exercise is harmful. Without proper rest, the risk of stroke and circulation problems increases, and development of muscle tissue is impaired (Berg et al. 32). Long term, extremely intense cardiovascular exercise is associated with wounding the heart and abnormalities of its rhythm. This can be observed in athletes training for multiple marathons. Another possible danger is overtraining, whereby the volume or intensity of training surpasses the unaccustomed body’s capacity to recover in-between schedules (Hardman and Stensel 64). This is mostly observed in new military recruits. For activities like running and cycling, accidents and injuries occur from poorly organized schedules. To reap the best of exercises, it is suggested that a schedule prepared by a professional be followed (Hardman and Stensel 64). Nutrition Since today’s lifestyles put nutritional strain on bodies, vitamin and mineral supplements are necessary to counteract these factors.  When disease sets in, in most cases, nutritional therapy should be considered as the first line approach, prior to drugs and surgery (Loscalzo 69). This is because the risk of adverse side effects is minimum, compared to the high risks presented by the more typical medical approaches.  Caution should be practiced when nutritional supplements are undertaken, preferably under the supervision of a trained professional. There are six key classes of nutrients, which are vitamins, proteins, carbohydrates, minerals, fats and water. These classes can be categorized into micronutrients (required in small quantities) and macronutrients (required in larger quantities). The macronutrients comprise proteins, carbohydrates, fats, and water. Micronutrients are the minerals and vitamins. The diet of an organism is comprised of what it eats, largely perceived by the palatability of foods (Berg et al. 40). Poor nutrition may result from either inadequate or excessive levels of nutrient intake. It influences the development of chronic disease and health threatening conditions. Healthy nutrition minimizes stress, improves immunity, impacts longevity and improves the outlook quality of life. The food we eat contributes to proper growth and development properly, while keeping us healthy and strong. Food plays a critical role in preventing and treating conditions affecting the community such as obesity, diabetes and heart disease. Consistently consuming a wide variety of fresh, unprocessed foods has proven more beneficial to one’s health as compared to consuming monotonous diets founded on processed foods. Most valuable is the consumption of whole plant meals. They slow down digestion and permit better absorption and a better balance of essential nutrients per calorie. This results in improved management of cell growth, division and maintenance, and also regulation of levels of blood sugar and appetite. Meals scheduled regularly, like every few hours, are proven to be more wholesome than irregularly spaced ones. The human body has chemical compounds such as water, amino acids, carbohydrates, nucleic acids and fatty acids (Berg et al. 40). The chemical compounds, in turn, contain elements such as oxygen, carbon, nitrogen, hydrogen and phosphorous. These chemical compounds and elements occur in a variety of forms and combinations such as hormones and vitamins. These elements and compounds find their way into the human body through ingestion, digestion, absorption and assimilation into the bloodstream, for the purpose of feeding the cells of the body (Berg et al. 41). With the exclusion of fiber and water, macronutrients provide energy and structural material. The structural materials are amino acids that build proteins and lipids which build cell membranes and signaling molecules (Mahan and Escott-Stump 19). Complex carbohydrates are digested to release glucose. Glucose stimulates the production of insulin through food getting into the bloodstream. The insulin is then taken up by the beta cells of the pancreas. Specific nutrients are necessary to yield energy, normalize blood pressure and glucose, improve eyesight, and stop bleeding and the numerous other functions the body performs. Daily food choices influence the body's health and capacity to function better or worse. Individual choices may only contribute a small effect on health, but if repeated over long periods of time, the accumulated consequences in whole or ill health are considerable (Mahan and Escott-Stump 20). Vitamin C and neurotransmitters such as dopamine and serotonin produce a calming effect and play a role in stress relief. The neurotransmitters are produced from food; hence, the body's moods and response to stress are modified by diet (Mahan and Escott-Stump 23). A diet lacking in nutrients can result in depression, anxiety and irritability. In stressful times, it is advisable to take a balanced diet of rich in nutrients. Adrenal hormones and brain chemicals are released in response to stressful situations to facilitate the body to avoid danger. In conjunction with the stress response, vitamin C also serves as an antioxidant (Mahan and Escott-Stump 23). Nutrition and the Immune System It makes sense that the most efficient way to deal with disease is to avoid falling sick in the first instance. A weak immune system predisposes the body to all sorts of infection. Providing the body with sufficient vitamin C, B6, B12, beta carotenes and proteins contributes to building a strong immune system. These are available in diets containing whole, natural foods, like vegetables, fruits, whole grains, and legumes. They should also be low in sugar, alcohol, and refined or processed foods. A healthy nutrition boosts the immune system. Obesity and deficiency of other single nutrients like iron, copper, selenium and some vitamins unfavorably alters immune response while also impairing its development. Low birth weight as a result of poor nutrition of pregnant mothers also impairs a new born baby’s immunity. In infants, poor immunity is corrected by administering dietary zinc while, in elderly people, it is by a combination of minerals and vitamins (Mahan and Escott-Stump 23). Research Conducted on Nutrition and Health Here are a few independently conducted researches showing the effectiveness of nutrition in health improvement. Doctor Ornish of Sausulito was able to show reversal in arterial blockages by administering very low fat diets (Loscalzo 71). He first measured patients’ blockages before and after the diets. Then he compared the results to those from patients given cholesterol lowering drugs and the ones on less restricted diets as proposed by the American Heart Association. His findings were that those treated conventionally did not record any reversals but rather more blockages, while those treated with remarkable dietary changes recorded significant drops in blockages (Loscalzo 72). In another research, Doctor McDougall of St. Helena hospital put patients on a 12 day diet, while weaning them off all medications for diabetes, high blood pressure and arthritis (Loscalzo 72). At the end, most recorded decreased levels of cholesterol by at least 30 percent. They had also shed off some pounds of fat and were free of arthritis pains. Doctor Wright of Seattle used diet and nutrition as opposed to drugs to treat chronic ear infections, kidney disease and high blood pressure (Loscalzo 73). Specific Nutrients and Their Functions Macronutrients Carbohydrates They contain 4 kilo calories (kcal) per gram. Complex carbohydrates (polysaccharides) need more time to break down and absorbed into the bloodstream. This has fewer spikes in blood sugar level. Blood sugar level spikes are associated with heart and vascular disorders (Mahan and Escott-Stump 23). Proteins They contain 4 kcal per gram. Simple proteins are used in the building of complex proteins, which in turn build and repair tissues. When proteins are broken down to be used as fuel, they get rid of nitrogen, which is then eliminated by the kidneys (Mahan and Escott-Stump 23). Micronutrients Potassium It is a systemic electrolyte. In conjunction with sodium, it regulates ATP, which is an energy carrier in the cells. Its deficiency leads to a condition called hypokalemia, which adversely affects the heart and nervous system (Mahan and Escott-Stump 24). Chloride It is essential for production of hydrochloric acid in the stomach and assists in cellular pump functions. Its deficiency leads to low salt levels while excesses are linked to fluid losses (Mahan and Escott-Stump 24). Calcium It builds strong bones. It also assists in the production and functioning of blood cells. It boosts heart, muscle and digestive system health. Its deficiency leads to muscle and abdominal cramps and agitated deep tendon reflexes. Excesses will also cause constipation and impair kidney function, which in turn impairs the absorption of iron (Mahan and Escott-Stump 24). Zinc It is required by the enzymes. Its deficiency causes anemia, short stature, enlarges the spleen and liver, increased skin pigmentation, slow wound healing and immune deficiency. In excess, it suppresses iron and copper absorption. Deficiency of iron will cause anemia (Mahan and Escott-Stump 24). Manganese It is a cofactor in functions of the enzymes. Its deficiency causes hearing loss, fainting, wobbliness and weak ligaments and tendons (Mahan and Escott-Stump 25). Copper It is a component of most reduction and oxidation enzymes. Its deficiency causes anemia and a reduced count of blood cells and platelets. In excess, it interferes with the formation of cellular components of blood and may cause convulsion, insensibility and palsy (Mahan and Escott-Stump 25). Iodine It is required in the biosynthesis of the thyroid hormone, thyroxin, and its deficiency causes developmental delays. If it is in excess, it impairs functioning of the thyroid gland (Mahan and Escott-Stump 25). Selenium It is an essential cofactor to the antioxidant enzymes’ activities. Its deficiency leads to myocardial necrosis, which weakens the heart. It also causes necrosis of cartilage tissue and atrophy degeneration. In excess, it causes gastrointestinal disorders, fatigue and neurological damage (Mahan and Escott-Stump 25). Molybdenum It is essential in the formation of uric acid and iron utilization, carbohydrate metabolism and sulfite detoxification. Its deficiency contributes to poor metabolism and blood counts (Mahan and Escott-Stump 25). Vitamins There exist several vitamins with different roles in health as summarized below. Vitamin A Its deficiency leads to night blindness while excessive intake causes degeneration of the cornea (Mahan and Escott-Stump 27). Vitamin B1 Its deficiency causes beriberi and Wernicke-Korsakoff syndrome. In excess, it causes drowsiness and hypersensitive reactions (Mahan and Escott-Stump 27). Vitamin B2 Its deficiency causes mouth lesions, vascularization of the cornea and seborrhea (Mahan and Escott-Stump 27). Vitamin C Its deficiency causes scurvy, while an overdose causes nausea, diarrhea, skin irritation and increases risk of kidney stones (Mahan and Escott-Stump 27). Vitamin D Its deficiency causes rickets and softening of the bones. Recent studies have also linked it to some cancers. An overdose disturbs digestion, causes tissue calcification and increases blood pressure (Mahan and Escott-Stump 27). In conclusion, both nutrition and exercise play significant roles in the health status of people. When administered in the correct or prescribed amounts and combination, they result in a better health and state of wellbeing of both the body and mind. On the other hand, excesses of the wrong combinations are harmful to health and must be avoided. A trained professional’s help is recommended before undertaking any nutrition supplements or exercise routines. Works Cited Berg, Jeremy, John L. Tymoczko, and Lubert Stryer. Biochemistry. 5th ed. San Francisco: Freeman, 2002. Print. Fox, Kenneth R. The Influence of Physical Activity on Mental Well-Being. Bristol: University of Bristol, 1999. Print. Hardman, Adrianne, and David Stensel. Physical Activity and Health: The Evidence Explained. London: Routledge, 2009. Print. Johnsgard, Keith. Conquering Depression and Anxiety through Exercise. New York: Prometheus Books, 2004. Print. Kolata, Gina. “Why Some People Won't Be Fit Despite Exercise. “The New York Times February 12, 2002. New York: The New York Times, 2002. Print. Loscalzo, Ritamarie. Nutrition in Health Care: The Role of Nutrition in Maintaining & Regaining Health. Texas: Texas Christian University, 1992. Print. Mahan, Kathleen, Sylvia Escott-Stump. Krause's Food, Nutrition, & Diet Therapy. 10th ed. Florida: CRC Press, 2000. Print. Read More