The Pros of Nutrient-Rich Meals - Essay Example

Nutrient Rich Meals Aid in Preventing Hypokinetic Diseases Hypokinetic disorders have become common in the past few decades. Researchers and scholars have tried to look into the causes of these problems with much deliberations focusing on bad eating habits and lack of body fitness. This paper will focus on nutritional concept and physical activities and their contributions in the fight against hypokinetic disorders. Introduction It is argued that hypokinetic disorders are as a result of decrease in physical activity. These disorders have fatal consequences. Some of the common effects of failure to exercise include high blood glucose, arrythymias, high blood cholesterol, obesity and heart failure (Corbin, 2007). In this regard, some scientific researches have indicated that quality health, which involves social and psychological benefits associated with an active lifestyle, can help reduce hypokinetic disorders risks. Rationale for lifestyle One of the major concerns of lifestyles related to good health involves eating habits. Bad eating habits with less physical activities expose people to risks of contracting hypokinetic disorders. It is believed that bad eating habits includes consumption of high density diets with high levels of fats, salt, and sugars. Although under nutrition is believed to be a health problem, over consumption of diets with excess or imbalanced nutrient contents becomes a health problem (United States Department of Agriculture, 2012). Apart from bad eating habits, studies have documented that lack of physical activities contributes a higher percentage of contracting hypokinetic disorders. Individuals who do not exercise regularly have high risks of developing hypokinetic disorders (Corbin, 2007). However, other factors argued to fuel the risk include smoking, hereditary, age, stress, and other environmental factors. Although these factors forms part of contributing factors, it is argued that exercise can play a great role in reducing the risks. However, it is necessary to note that physical activity should start slowly and gradually increased in order to ensure that the exercise goes in line with metabolic processes of the body. Some people, however, thinks that reducing weight involves vigorous exercises and reduced meals. It is vital to note that correct levels of diet are required in order to maintain good health. There are several factors to consider when selecting the best meals. Firstly, it is crucial that people seek advice from both their doctors and nutritionists. This is arguably true because even with intentions of reducing weight, some health conditions require a specialized diet to contain them (Hoeger & Hoeger, 2007). Nevertheless, for people seeking correct diets for their health, a standard meal, which contains correct and balanced diet should contain the contents below. It is argued that each meal should contain each of the three food groups (Corbin, 2007). For example, a good breakfast meal should include proteins, carbohydrates, and vitamins. This should be the case to both lunch and supper meals. Protein products can include poultry, meat, seafood, beans and peas. There are several types of fruits that can be taken either when canned, dried or when they are fresh. Vegetables constitute dark green vegetables, starchy vegetables, and red and orange vegetables, which can be taken either when fresh, canned or dried. Since not all people can afford to purchase all groups of foods, it is recommended that alternatives can be used in replacement of expensive food groups (Oparil & Weber, 2005). For example, in situations where proteins obtained from animals become expensive, people can obtain proteins from other sources. It is believed that some hypokinetic disorders like obesity have much to do with bad eating habits than other causes. For this reason, it is advisable to have meals with reduced levels of calories. Although it is difficult to assess the exact quantity of calories required for each individual, the body mass index is used to determine the appropriate quantity of calories required by each individual (Thomas, Kotecki & Brown, 2006). For example, according to the World Health Organization, body mass index {weight (kg)/ height (m) 2 } is used to assess obesity. In this regard, a standard cutpoint of 25 and 30 kg/m2 is used to assess obesity in adults (Hoeger & Hoeger, 2007). Body fitness Physical activity entails doing exercises with your body parts to keep healthy (Centers for Disease Control and Prevention, 2012). This has been rated as the natural way of keeping one healthy and fit, free from most types of diseases. Regular physical activity ensures that there is controlled weight, reduces the risk of cardiovascular diseases, strengthen bones and muscles, improve mental health and mood among others. Physical activity has also been rated as one of the activity that has greatly reduced as well as prevented the development of hypokinetic diseases hence increasing the chances of living longer (Hoeger & Hoeger, 2012). They include diabetes, obesity, cardiovascular heart diseases, among others. These types of diseases are caused by sedentary lifestyles that have dominated most parts of the world. As a result body system tends to be weak and efficiently opening ways to various diseases, discomforts and out right pain. Effects of inactivities are not instantly detected. They could show in several months or even years explaining the importance of physical activity (Centers for Disease Control and Prevention, 2012). In essence, basic physical fitness should be developed as early as during child hood and maintained throughout life. It is only fair if the fitness begins at home and continues through the growing years, especially with the support of school and sporting activities. As individuals divert from school years to adulthood, there is much need of maintaining a routine and habit of physical activity. Moreover, the probability of an individual taking care of his or her body is directly related to personal experiences, knowledge of body functions and most of all, and the entire attitude toward personal health (Hoeger & Hoeger, 2007). The importance of physical activity lies on individuals. Humans are biological machines as all body systems require moderate physical stress to remain strong and healthy. At one particular point, physical fitness narrows down to the individual level and the kind of activities they partake hence sensitive to individual differences. For instance, an executive could be considered fit for office duties while a cross country runner could be considered fit for that activity (Oparil & Weber, 2005). Anyhow, each physical activity has its own requirements. However, physical activity operates under four basic elements which are very vital. They include flexibility, cardiorespiratory, muscular strength or endurance and body composition. Flexibility in physical activity refers to the range of motion that occurs on numerous body joints. Joint muscles and ligaments can become stiff and painful especially due to advanced age and obesity (United States Department of Agriculture, 2012). Therefore, it is important to keep them in motion so as to prevent back pain and other associated diseases. Cardiorespiratory element of physical activity gives a reflexion on heart condition, circulatory and respiratory system (Hoeger & Hoeger, 2012). In addition, it expounds on the aerobic component in relation to how much oxygen can be used per minute in a physical activity. Body composition is related to the body make up in two major components; the percent body fat and fat free mass. A male on average should be 12-18% body fat, while a female counterpart should be 16-25% body fat (Centers for Disease Control and Prevention, 2012). Endurance or muscular strength can be described as the amount of force an individual produces or endurance at a particular physical activity. Reasonable levels of both are essential in partaking daily physical activity including the maintenance of good posture, injury prevention among others. Conclusion One of the major concerns of lifestyles related to good health involves eating habits. It is believed that bad eating habits includes consumption of high density diets with high levels of fats, salt, and sugars. It is vital to note that correct levels of diet are required in order to maintain good health. Each meal should contain each of the three food groups. Physical activity entails doing exercises with your body parts to keep healthy. Effects of inactivities are not instantly detected. It is only fair if the fitness begins at home and continues through the growing years, especially with the support of school and sporting activities. Cardiorespiratory element of physical activity gives a reflexion on heart condition, circulatory and respiratory system. References: Centers for Disease Control and Prevention (CDC). (2012). “Physicalactivity and Healthy”. Retrieved on 8th August, 2012 from http://www.cdc.gov/physicalactivity/everyone/health/index.html Corbin, C.B. (2007). Fitness for life. Champaign: Human Kinetics. Print. Hoeger, W & Hoeger, S. (2012). Principles and labs for fitness & wellness. Belmont: Thomson. Print. Hoeger, W & Hoeger, S.A. (2007). Lifetime physical fitness and wellness: a personalized program. Belmont. Thomson. Print. Oparil, S & Weber, M. (2005). Hypertension: a companion to Brenner and Rector’s the kidney. Philadelphia: Elsevier. Print. Thomas, D., Kotecki, J.E & Brown, K.M. (2006). Physical activity and health. Sudbury: Jones and Bartlett. Print. United States Department of Agriculture. (2012). “MyPlate”. Retrieved on 8th August, 2012, from http://www.choosemyplate.gov/ Read More