People always like to see eating as a kind of enjoyment, but with the acceleration of the pace of life in modern society and the change of food concept, eating is no longer just to satisfy the hunger of the stomach. It has a direct impact on our health and even our mental state. So, how do we eat healthy?
01
Eat well and get sick less
In April 2024, a team of researchers from Fudan University published a study on the association between diet and brain health in the journal Nature Mental Health.
The research team conducted an in-depth analysis of the eating habits of more than 180,000 participants and categorized them into four types: sugar control intake, vegetarians, meat lovers, and balanced dieters.
It was found that those who ate a balanced diet performed best on mental health scores and cognitive function. In addition, compared to the other three categories, those who ate a balanced diet scored the lowest for psychological problems such as anxiety and depression, but had the highest gains in well-being.
It is worth mentioning that these four types of eating habits also affect the risk of mental disorders.
--Vegetarians and meat-eaters had an increased risk of depression by 18% and 22%, respectively, compared with those who ate a balanced diet;
- 13% and 21% increased risk of stroke in sugar control and meat eaters, respectively;
--For all people who did not eat a balanced diet, their risk of anxiety increased by at least 10%, and the risk of eating disorders increased significantly in these groups.
Even more alarmingly, poor eating habits can lead to malnutrition or an increased risk of Alzheimer's disease. This was further confirmed by the research team of Beijing Tiantan Hospital.
Of the 128 participants with Alzheimer's disease, 73 were cognitively normal, 72 had mild cognitive impairment, and 121 had dementia that performed poorly on body composition measures.
02
Eating well may be more important than taking medicine
Especially for the elderly, they need to chew slowly and enjoy the taste and nutrients brought by each bite of food. How to ensure a balanced nutrition and eat healthy? Here are some expert tips.
First, be diverse in your food choices. On average, more than 12 foods are consumed per day and more than 25 per week. The more diverse the food of the elderly, the better, and the daily food types can include cereals, vegetables and fruits, fish and shrimp, meat, eggs, milk, legumes and nuts.
Secondly, the choice of seasonings should be abundant. It is recommended to consume less than 5 grams of salt per day. In addition to salt, garlic, onions, various peppers, vinegar, and even cinnamon, cloves, nutmeg, etc., can be used to enhance the flavor of the food.
Third, the three meals should be evenly distributed. The elderly should allocate energy from three meals reasonably. Breakfast, lunch and dinner account for 25%~30%, 30%~40% and 30%~35% of the calories throughout the day.
Fourth, meat and soy products must be consumed. These two foods can replenish the protein and fat that our body needs. For older adults, protein intake needs to be evenly distributed between three to five meals a day, and the intake of high-quality protein (including ingredients such as leucine) should account for at least 50% of the total protein.
Next, the cooking techniques need to be diversified. Apply a variety of cooking methods to increase the color, texture and taste of food, making cooking an integral part of the life of the elderly.
Finally, eat fresh. Avoid eating expired, spoiled food. Fresh food is nutritious and less likely to cause disease.
03
Avoid bad eating habits
However, to prevent the emergence of diseases, it is not only dependent on healthy eating habits, but also requires us to avoid some unhealthy lifestyles.
The endocrinology department advises us to "eat poorer". Compared to the past, the diet of modern people has improved significantly, but it has also increased the risk of people suffering from diseases related to caloric excess, such as increased blood pressure, diabetes, etc. Therefore, it is always right to eat "poor" at any time.
The cardiologist strongly advised us not to drink vegetable soup. Because the oil and salt content in vegetable soup is generally higher than that of vegetables, a long-term high-salt and high-fat diet will increase calorie intake and increase blood lipids, which is extremely unfavorable to patients with cardiovascular and cerebrovascular diseases.
Rheumatologists also remind us that animal offal is eaten sparingly. Animal offal is a high-purine food, but too much purine can lead to high uric acid, which can cause gout.
Gastroenterologists tell us to be punctual with three meals. If you don't eat on time, your stomach will be upset, and you may suffer from gastritis, stomach ulcers and other diseases after a long time.
Overall, if you keep eating a healthy diet, you will have a lower chance of getting sick. Adjusting one's eating patterns may not be easy for everyone, but once we accept and believe that change is possible, it is a big step forward in itself. Global health agencies have also pointed out to us that a varied diet is the secret to a healthy and long next meal.