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Nutrition's Role in Physical Fitness: Why You Need to Consider Both

Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist.

Verywell / Alexandra Shytsman

Nutrients and Your Athletic Performance

What to eat for optimal performance, hydration makes a difference, sustainable nutrition habits, frequently asked questions.

Whether you are a competitive athlete, play a recreational sport, or practice yoga, there is no doubt that physical activity has many health benefits. When it comes to maximizing your workouts or improving athletic performance, nutrition and physical activity go hand in hand.

What we eat before and after exercise, as well as on a regular basis, can make a large difference in how we feel and how we perform during activity. The right balance of macro and micronutrients may vary depending on your fitness level and the type of activity you perform. Still, it is important to get enough nutrition to maintain your health and optimize your performance.

Proper nutrition is imperative to maximize athletic performance. Without enough carbohydrates, proteins, and fats, athletes may feel sluggish and fatigued during a workout or ravenously hungry. Athletes may also need to focus on specific vitamins and minerals for fitness performance, such as iron, vitamin D, and zinc.

Nutrition for physical activity is highly individualized. It is often helpful to consult with a sports dietitian to review your individual needs and make specific recommendations for your body and activity level.

Evidence Shows Proper Nutrition Supports Activity

While we frequently think about the health benefits of nutrition and physical activity separately, there is evidence that integrating both nutrition and physical activity produces greater benefits than focusing on one or the other.

Additionally, research shows that exercise informs food choices, and individuals who exercise may make more nutritious choices. Nutrition may also support muscle recovery by reducing inflammation. One study showed that individuals who were more physically active and had higher antioxidant intake had lower levels of systemic inflammation.

The Importance of Balance and Timing of Macronutrients

Consuming adequate amounts of macronutrients—carbohydrates, protein, and fat—to fuel our bodies is imperative for optimal exercise performance.

• Carbohydrates are our bodies' preferred source of fuel. They give us the energy we need to go about our day and maximize workouts and athletic performance.
• Protein is important for building muscle as well as the repair and recovery of bones, joints, and ligaments after a workout.
• Fat keeps us full and satisfied, helps cushion our bones and joints, and increases the absorption of fat-soluble vitamins A, E, D, and K.

When it comes to fueling for exercise, finding the right balance and optimal timing of macronutrients for your body is key. Physical performance and recovery after exercise are enhanced by consuming carbohydrates and protein.

One study looked at the effects of protein and carbohydrates on skeletal muscle regeneration given to athletes by shake or meal. 35 individuals ran 10 kilometers (6.2 miles) and then consumed either a protein/carbohydrate shake, a meal of white bread and sour milk cheese, or nothing. The study indicated that consumption of carbohydrates and protein by shake or food was preferable, as it reduced exercise-induced skeletal muscle damage and had anti-inflammatory effects.

A "superfood" is a term frequently used by the food industry to market a specific food as offering maximum nutritional benefits or being exceptionally nutrient-dense.

While some foods are more nutritious than others and may positively affect health, it is essential to note that no single food is responsible for optimal health or disease prevention.

If you are looking to increase the nutrient density of your diet, including some of the following nutritious foods is an excellent place to start. These foods, including leafy greens, berries, eggs, sweet potato, and turmeric, contain antioxidants, complex carbohydrates, and protein and are beneficial for athletic performance.

Dark Leafy Greens

Dark green leafy vegetables are packed with important nutrients such as folate, zinc, calcium, magnesium, iron, vitamin C, and fiber. Eating leafy greens, such as spinach, kale, collard greens, and swiss chard, is shown to increase muscle function in men and women engaging in physical activity.

Additionally, the nitrates in leafy greens convert to nitric oxide, opening blood vessels and improving blood flow during exercise. You can incorporate dark leafy green vegetables into your diet by making kale salads, sautéing spinach into eggs for breakfast, or blending them into a smoothie.

Berries are known for their powerful antioxidant properties, making them an important part of an athlete's diet. Exercise causes oxidative stress, which results in the production of free radicals, muscle damage, and fatigue. Including antioxidants in the diet may help enhance athletic performance by decreasing muscle damage and inflammation.

Top a yogurt parfait with blueberries, blend strawberries into a smoothie, or add raspberries or blackberries into a salad to get an antioxidant punch.

Eggs, including the yolks, are rich in B vitamins, choline, iron, antioxidants, and high-quality protein, which is important for muscle recovery and repair. The protein in eggs is considered to have high bioavailability, meaning it is easily digested and efficiently metabolized by the body.

Additionally, eggs contain fatty acids that are important for heart health as well as vitamins and minerals that help with cell growth and tissue repair. Eggs are an easy and quick breakfast, scrambled with veggies or hardboiled for grab and go.

Sweet Potato

Sweet potatoes are a root vegetable packed with potassium, fiber, and vitamins A and C. They are an excellent source of complex carbohydrates needed by athletes for fuel. Getting enough potassium also reduces fatigue, muscle cramps, and the feeling of weakness.

Sweet potatoes can be incorporated into your diet in several ways. Top a baked sweet potato with Greek yogurt and almond butter for breakfast, roast wedges, add them to a salad, or bake until crispy and enjoy as sweet potato fries with a burger.

Turmeric is a bright yellow spice, originally from India, used for cooking and medicinal benefits. It is best known for its antioxidant and anti-inflammatory effect and may play a role in preventing chronic diseases such as cancer, heart disease, and diabetes.

Turmeric is also a more recent focus of post-exercise recovery research. Evidence suggests that individuals who use turmeric after a workout experience reduced muscle pain and tenderness, reduced muscle damage, and decreased inflammatory markers.

Incorporate turmeric into your routine by sprinkling the spice on roasted vegetables, adding it to a curry , or making golden milk . Turmeric is also available in supplement form .

Adequate hydration is imperative to overall health and exercise performance. We all lose water through normal bodily functions, such as breathing, digestion, and sweating. Athletes need to replace additional water and electrolytes lost through exertion during exercise.

Dehydration can lead to cardiovascular strain, altered metabolic function, and increased body temperature. Individuals also lose sodium, potassium, calcium, and magnesium with sweat. To avoid dehydration, it is important to ensure you are drinking before, during, and after exercise to maintain adequate hydration levels.

Whether you're training to run one mile, your first 5K, or a marathon, start with small and realistic nutrition and hydration goals. Trying to overhaul your entire diet at one time can feel overwhelming, and it is likely unsustainable. Small goals are more sustainable and, therefore, more beneficial in the long term.

If you feel your hydration is lacking, try investing in a fun water bottle . Flavor your water with fresh fruit or liquid beverage enhancers if you like your water to have a taste. Try adding one extra glass of water to your day.

Looking to include more antioxidants in your diet? Try adding one fruit and one vegetable to your meals each day. Pick one new nutrient-dense food and add it to your weekly meal plan. Add one each week, and soon enough, you will have greatly increased the variety of vitamins and minerals in your diet.

A Word From Verywell

Sustainable, enjoyable nutrition habits are key to reaching your goals. It can be tempting to follow a fad diet or social media trend, but frequently these diets are restrictive and unsustainable. If you have questions or concerns or want individualized nutrition recommendations, seek advice from a registered dietitian .

S.M.A.R.T goals stand for Specific, Measurable, Achievable, Realistic, and Time-Bound. S.M.A.R.T goals serve as small, doable action steps to help you change your behavior and achieve your goal. An example of a S.M.A.R.T goal is "I will include one vegetable at dinner 3 nights this week."

Nutrition impacts so much of our ability to function, from our physical to mental wellbeing. Incorporating nutritious foods in your diet and eating a balance of carbohydrates, protein, and fat appropriate for your needs can positively affect your everyday life and fitness performance.

Nutrition needs vary based on many factors, including age and life stage. As we age, we may experience some changes, such as bone loss, loss of muscle mass, thinner skin, and less stomach acid. Some of these changes may make you prone to nutrient deficiencies and you may need to increase your intake of certain foods or add supplements. Aging also causes a slower metabolism and decreased calorie needs.

Several factors affect your nutritional needs, including genetics, health status, environment , gut health, stage of life, fitness and activity level, and medications. Speak with a registered dietitian to better estimate your individual nutritional needs.

Koehler K, Drenowatz C. Integrated Role of Nutrition and Physical Activity for Lifelong Health .  Nutrients . 2019;11(7):1437. doi:10.3390/nu11071437

Gustafson CR, Rakhmatullaeva N, Beckford SE, Ammachathram A, Cristobal A, Koehler K. Exercise and the Timing of Snack Choice: Healthy Snack Choice is Reduced in the Post-Exercise State .  Nutrients . 2018;10(12):1941. doi:10.3390/nu10121941

Draganidis D, Jamurtas AZ, Stampoulis T, et al. Disparate Habitual Physical Activity and Dietary Intake Profiles of Elderly Men with Low and Elevated Systemic Inflammation .  Nutrients . 2018;10(5):566. doi:10.3390/nu10050566

Vitale K, Getzin A. Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations .  Nutrients . 2019;11(6):1289. doi:10.3390/nu11061289

Isenmann E, Blume F, Bizjak DA, et al. Comparison of Pro-Regenerative Effects of Carbohydrates and Protein Administrated by Shake and Non-Macro-Nutrient Matched Food Items on the Skeletal Muscle after Acute Endurance Exercise .  Nutrients . 2019;11(4):744. Published 2019 Mar 30. doi:10.3390/nu11040744

Sim M, Blekkenhorst LC, Bondonno NP, et al. Dietary Nitrate Intake Is Positively Associated with Muscle Function in Men and Women Independent of Physical Activity Levels .  J Nutr . 2021;151(5):1222-1230. doi:10.1093/jn/nxaa415

Hoon MW, Johnson NA, Chapman PG, Burke LM. The effect of nitrate supplementation on exercise performance in healthy individuals: a systematic review and meta-analysis.   Int J Sport Nutr Exerc Metab . 2013;23(5):522-532. doi:10.1123/ijsnem.23.5.522

Mason SA, Trewin AJ, Parker L, Wadley GD. Antioxidant supplements and endurance exercise: Current evidence and mechanistic insights .  Redox Biol . 2020;35:101471. doi:10.1016/j.redox.2020.101471

López Sobaler AM, Aparicio Vizuete A, Ortega RM. Papel del huevo en la dieta de deportistas y personas físicamente activas [ Role of the egg in the diet of athletes and physically active people ].  Nutr Hosp . 2017;34(Suppl 4):31-35. doi:10.1016/j.redox.2020.101471

Lindinger MI, Cairns SP. Regulation of muscle potassium: exercise performance, fatigue and health implications .  Eur J Appl Physiol . 2021;121(3):721-748. doi:10.1007/s00421-020-04546-8

Mahmood K, Zia KM, Zuber M, Salman M, Anjum MN. Recent developments in curcumin and curcumin based polymeric materials for biomedical applications: A review .  Int J Biol Macromol . 2015;81:877-890. doi:10.1016/j.ijbiomac.2015.09.026

Campbell MS, Carlini NA, Fleenor BS. Influence of curcumin on performance and post-exercise recovery .  Crit Rev Food Sci Nutr . 2021;61(7):1152-1162. doi:0.1080/10408398.2020.1754754

Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance [published correction appears in Med Sci Sports Exerc . 2017 Jan;49(1):222].  Med Sci Sports Exerc . 2016;48(3):543-568. doi:10.1249/MSS.0000000000000852

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The Journal of Clinical Endocrinology & Metabolism,  Water-Induced Thermogenesis , Michael Boschmann, 7/2/13

• Di Noia J.  Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach .  Prev Chronic Dis . 2014;11:130390.
• Emilio Ros,  Health Benefits of Nut Consumption , National Institutes of Health, 2010

By Darla Leal Darla Leal is a Master Fitness Trainer, freelance writer, and the creator of Stay Healthy Fitness, where she embraces a "fit-over-55" lifestyle.

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Keep Active & Eat Healthy to Improve Well-being & Feel Great

On this page:

Why should I move more and eat better?

Should i talk to a health care professional before starting a physical activity program, how much physical activity do i need, how can i handle roadblocks to becoming more active, how can i eat healthier, how can reading the nutrition facts label help me, how can i handle roadblocks to healthy eating, how can i eat well when away from home, i can do it, clinical trials.

Eating foods that are good for you and staying physically active may help you reach and maintain a healthy weight and improve how you feel. You also may find that moving more and eating better could help you keep up with the demands of your busy life and be there for the people who depend on you.

In addition to helping you reach and maintain a healthy weight, staying active and eating better may lower your chances of developing

• type 2 diabetes , or high blood sugar
• high blood pressure
• kidney disease
• heart disease
• certain kinds of cancer

But improving your health isn’t the only reason to move more and eat better. You may also

• have more energy for work, play, and family
• feel better about yourself
• manage stress better
• set a good example for your children, friends, and other family members
• tone your body—without losing your curves

Your family, friends, and coworkers can be a great source of support as you work to adopt healthier habits. Ask them to join your efforts. Being healthy is important for them, too. By making healthy choices together, you may find it’s easier to move more and eat better.

Most people don’t need to see a health care professional before starting a less intense physical activity, like walking . However, if you have chronic conditions, such as diabetes—or symptoms of chronic conditions—talk with a health professional about the type and amount of physical activity that’s best for you.

To maintain or improve your health, aim for 150 minutes per week—or at least 30 minutes on all or most days of the week—of moderate physical activity. Moderate activities are ones that you can talk—but not sing—while doing, such as brisk walking or dancing. These activities speed up your heart rate and breathing.

If you haven’t been active, work slowly toward the goal of 150 minutes per week. For example, start out doing light or moderate activities for shorter amounts of time throughout the week. You can gain some health benefits even if you do as little as 60 minutes of moderate physical activity a week.

For best results, spread out your physical activity throughout the week. Even 10 or 15 minutes at a time counts. And any amount of physical activity is better than none at all.

To lose weight and keep it off, you may need to be even more active. Shoot for 300 minutes per week, or an hour a day 5 days a week. On at least 2 days per week, also try activities that strengthen your muscles . Examples of these activities include workouts using hand weights or rubber strength bands.

Becoming more active isn’t easy. Different people may have different reasons for finding it hard to get moving. If some of the roadblocks below sound familiar, try the suggested tips to help you overcome them.

“I don't have time.”

Try sneaking a few minutes of physical activity at a time into your day. Get started by making these small changes in your daily routine:

• Break your physical activity up into two or three 10-minute walks a day, if you can do so safely near work or home.
• Take regular breaks from sitting at the computer or watching TV. Get up, move, and stretch by lifting your hands over your head. Twist side to side.
• Schedule time to be active as you would a hair or work appointment, and stick to your plan.

“I'm going to ruin my hairstyle.”

If you avoid being active because you don’t want to ruin your hairstyle, try

• a natural hairstyle, short haircut, braids, twists, locs, or wigs
• wrapping a scarf around your hair; when you’re done with your workout, remove the scarf and let your hair air dry.

“It costs too much.”

You can be active without spending a lot of money—or any money at all:

• Look for free or low-cost classes and activities in your community.
• Walk in a mall, or walk or jog in a park or on a school track.
• Gather friends and neighbors from your apartment complex and hold regular group workout sessions.
• Find workout videos online and on YouTube if you have internet service—or DVDs at the library—and work out at home.

“Physical activity is a chore.”

Some people may be put off by physical activity, especially if they haven’t been active for a while or got hurt and are afraid of getting injured again. However, with some planning and effort, physical activity can be enjoyable:

• Try being active with your kids—walk, jump rope, play flag football or tag, or toss a softball. Children should get an hour of physical activity each day.
• Get a friend or family member to go biking or take a dance class with you. You can cheer each other on, have company, and feel safer when you’re outdoors.
• Enjoy friendly competition with family and friends by setting a weight-loss challenge or entering a walking, biking, or running event for a worthy cause.

An example of a healthy meal includes vegetables, fruits, and small portions of protein and whole grains. These foods provide fiber and important nutrients such as vitamins and minerals. When planning meals for you and your family, think about including

• a salad or other different-colored vegetables, such as spinach; sweet potatoes; and red, green, orange, or yellow peppers
• fat-free or low-fat milk and milk products, or nondairy products such as almond or rice milk
• different-colored fruits, including apples, bananas, and grapes
• lean beef, pork, or other protein foods, such as chicken, seafood, eggs, tofu, or beans
• whole grains such as brown rice, oatmeal, whole-wheat bread, and whole-grain cornmeal

Treats are okay if you have them once in a while. Just don’t eat foods such as candy, ice cream, or cookies every day. Limit sweet treats to special occasions, and keep portions small. Have one cookie or piece of candy, rather than trying every kind.

Remember that alcohol, juices, soda, and other sweet drinks have a lot of sugar and calories.

If you can’t have milk or milk products because you have trouble digesting lactose , the sugar found in milk, try lactose-free milk or yogurt. Besides milk and milk products, you can get calcium from calcium-added cereals, juices, and drinks made from soy or nuts. Eating dark green leafy vegetables such as collard greens and kale, and canned fish with soft bones like salmon, can also help you meet your body’s calcium needs.

Reading the information on the Nutrition Facts label can help you choose foods high in fiber, vitamins, and minerals; and low in sodium , added sugars , and unhealthy fats, which federal dietary guidelines (PDF, 3.94 MB) recommend Americans limit.

The U.S. Food and Drug Administration (FDA) Nutrition Facts label appears on most packaged foods and tells you how many calories and servings are in a box, can, or package. The label also shows how many nutrients are in one food serving. The FDA made changes in 2016 to update the Nutrition Facts label .

Eating healthy foods may seem hard when you don’t have time to cook or are on a tight budget. Try these tips to get past roadblocks that may keep you from eating well:

“I don't have time to cook healthy meals; I don’t really know how to cook.”

Eating healthy doesn’t have to take a lot of time. Nor do you need to be a chef to prepare healthy meals. Here are ways you and your family can eat better without spending a lot of time preparing meals:

• Buy frozen or precut veggies and add them to a salad or veggie wrap with pita bread for a quick meal. Or microwave the veggies and add them to whole-grain pasta.
• When you cook, make enough for extra meals. Casseroles with veggies and whole grains, and a whole cooked chicken, may last a few days so you don’t have to cook another meal every day. Be sure to freeze or refrigerate leftovers right away to keep them safe to eat.
• If you don’t feel comfortable cooking, try something easy, like combining your favorite fresh, frozen, or canned veggies to make a stir-fry. Check out websites , videos, and online blogs for more recipe ideas as your confidence builds.

“Eating well costs too much.”

You don’t have to spend a lot of money to eat well :

• Avoid buying single portions of snacks, yogurt, and other foods, which costs more. Instead, buy in bulk or larger sizes and divide into smaller portions as needed.
• Check newspaper ads for food sales. Clip coupons or print them from websites.
• Buy fruits and vegetables in season, when they’re cheaper.
• Try canned beans such as black, butter, kidney, pinto, and others. They’re loaded with protein, cost less than meat and fish, and make quick and easy additions to your meals.

Here are some ways to make healthy food choices when you’re on the go:

• Avoid heavy gravies, salad dressings, or sauces. Leave them off or ask for them on the side so you can control how much you eat.
• Try to avoid fried foods and fast food. Instead of fried chicken, order baked, broiled, or grilled chicken, or a turkey sandwich with whole-grain bread.
• Share a meal with a friend or take half of it home.
• Take healthy snacks with you to work, such as apples or fat-free yogurt with fruit.

Set specific goals and move at your own pace to reach them. For example, instead of “I’ll be more active,” set a goal such as “I’ll take a walk after lunch at least 2 days a week.” Ask your family, friends, and coworkers to help you. They can join you, cheer you on, help you get back on track after a setback, and be there to celebrate your successes!

No matter what, keep trying. You can do it!

The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) and other components of the National Institutes of Health (NIH) conduct and support research into many diseases and conditions.

What are clinical trials, and are they right for you?

Clinical trials are part of clinical research and at the heart of all medical advances. Clinical trials look at new ways to prevent, detect, or treat disease. Researchers also use clinical trials to look at other aspects of care, such as improving the quality of life for people with chronic illnesses. Find out if clinical trials are right for you .

What clinical trials are open?

Clinical trials that are currently open and are recruiting can be viewed at www.ClinicalTrials.gov .

This content is provided as a service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health. NIDDK translates and disseminates research findings to increase knowledge and understanding about health and disease among patients, health professionals, and the public. Content produced by NIDDK is carefully reviewed by NIDDK scientists and other experts.

The NIDDK would like to thank: Anne E. Sumner, M.D., NIDDK; National Institute of Minority Health and Health Disparities (joint appointment)

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Exercise: 7 benefits of regular physical activity.

You know exercise is good for you, but do you know how good? From boosting your mood to improving your sex life, find out how exercise can improve your life.

Want to feel better, have more energy and even add years to your life? Just exercise.

The health benefits of regular exercise and physical activity are hard to ignore. Everyone benefits from exercise, no matter their age, sex or physical ability.

Need more convincing to get moving? Check out these seven ways that exercise can lead to a happier, healthier you.

1. Exercise controls weight

Exercise can help prevent excess weight gain or help you keep off lost weight. When you take part in physical activity, you burn calories. The more intense the activity, the more calories you burn.

Regular trips to the gym are great, but don't worry if you can't find a large chunk of time to exercise every day. Any amount of activity is better than none. To gain the benefits of exercise, just get more active throughout your day. For example, take the stairs instead of the elevator or rev up your household chores. Consistency is key.

2. Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight is, being active boosts high-density lipoprotein (HDL) cholesterol, the "good" cholesterol, and it decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which lowers your risk of heart and blood vessel, called cardiovascular, diseases.

Regular exercise helps prevent or manage many health problems and concerns, including:

• Metabolic syndrome.
• High blood pressure.
• Type 2 diabetes.
• Depression.
• Many types of cancer.

It also can help improve cognitive function and helps lower the risk of death from all causes.

3. Exercise improves mood

Need an emotional lift? Or need to lower stress after a stressful day? A gym session or brisk walk can help. Physical activity stimulates many brain chemicals that may leave you feeling happier, more relaxed and less anxious.

You also may feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

4. Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance.

Exercise sends oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.

5. Exercise promotes better sleep

Struggling to snooze? Regular physical activity can help you fall asleep faster, get better sleep and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to go to sleep.

6. Exercise puts the spark back into your sex life

Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can improve energy levels and give you more confidence about your physical appearance, which may boost your sex life.

But there's even more to it than that. Regular physical activity may enhance arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.

7. Exercise can be fun — and social!

Exercise and physical activity can be fun. They give you a chance to unwind, enjoy the outdoors or simply do activities that make you happy. Physical activity also can help you connect with family or friends in a fun social setting.

So take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. Bored? Try something new, or do something with friends or family.

Exercise to feel better and have fun

Exercise and physical activity are great ways to feel better, boost your health and have fun. For most healthy adults, the U.S. Department of Health and Human Services recommends these exercise guidelines:

Aerobic activity. Get at least 150 minutes of moderate aerobic activity. Or get at least 75 minutes of vigorous aerobic activity a week. You also can get an equal combination of moderate and vigorous activity. Aim to spread out this exercise over a few days or more in a week.

For even more health benefits, the guidelines suggest getting 300 minutes a week or more of moderate aerobic activity. Exercising this much may help with weight loss or keeping off lost weight. But even small amounts of physical activity can be helpful. Being active for short periods of time during the day can add up and have health benefits.

• Strength training. Do strength training exercises for all major muscle groups at least two times a week. One set of each exercise is enough for health and fitness benefits. Use a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.

Moderate aerobic exercise includes activities such as brisk walking, biking, swimming and mowing the lawn.

Vigorous aerobic exercise includes activities such as running, swimming laps, heavy yardwork and aerobic dancing.

You can do strength training by using weight machines or free weights, your own body weight, heavy bags, or resistance bands. You also can use resistance paddles in the water or do activities such as rock climbing.

If you want to lose weight, keep off lost weight or meet specific fitness goals, you may need to exercise more.

Remember to check with a health care professional before starting a new exercise program, especially if you have any concerns about your fitness or haven't exercised for a long time. Also check with a health care professional if you have chronic health problems, such as heart disease, diabetes or arthritis.

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• AskMayoExpert. Physical activity (adult). Mayo Clinic; 2021.
• Physical Activity Guidelines for Americans. 2nd ed. U.S. Department of Health and Human Services. https://health.gov/our-work/physical-activity/current-guidelines. Accessed June 25, 2021.
• Peterson DM. The benefits and risk of aerobic exercise. https://www.uptodate.com/contents/search. Accessed June 24, 2021.
• Maseroli E, et al. Physical activity and female sexual dysfunction: A lot helps, but not too much. The Journal of Sexual Medicine. 2021; doi:10.1016/j.jsxm.2021.04.004.
• Allen MS. Physical activity as an adjunct treatment for erectile dysfunction. Nature Reviews: Urology. 2019; doi:10.1038/s41585-019-0210-6.
• Tips for starting physical activity. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/weight-management/tips-get-active/tips-starting-physical-activity. Accessed June 25, 2021.
• Laskowski ER (expert opinion). Mayo Clinic. June 16, 2021.

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Essay on Health and Exercise

Students are often asked to write an essay on Health and Exercise in their schools and colleges. And if you’re also looking for the same, we have created 100-word, 250-word, and 500-word essays on the topic.

Let’s take a look…

100 Words Essay on Health and Exercise

Importance of health.

Health is our greatest treasure. A healthy body allows us to enjoy life and achieve our dreams. Without health, all the riches and success are meaningless.

Role of Exercise

Exercise is a key to good health. It strengthens our body, improves our mood, and reduces the risk of various diseases.

Types of Exercise

There are many types of exercise, such as running, swimming, and yoga. Each type has its own benefits. It’s important to choose an exercise that you enjoy.

In conclusion, health and exercise are closely connected. Regular exercise can help us maintain good health.

250 Words Essay on Health and Exercise

Introduction.

Health and exercise are intrinsically intertwined, forming the backbone of a vibrant, productive life. The importance of maintaining a healthy lifestyle through regular exercise cannot be overstated, especially in the current era marked by sedentary habits and unhealthy dietary choices.

The Interplay of Health and Exercise

Exercise plays a pivotal role in preserving and enhancing our health. It strengthens the cardiovascular system, reduces the risk of chronic diseases, improves mental health, and boosts overall longevity. Regular physical activity stimulates the production of endorphins – the body’s natural mood elevators, thus acting as a natural antidote to stress, anxiety, and depression.

Exercise: A Multifaceted Approach

Exercise isn’t confined to rigorous gym sessions or long-distance runs. It encompasses a broad range of activities that promote physical well-being. From yoga and pilates fostering flexibility and balance, to strength training enhancing muscular endurance, to aerobic exercises promoting heart health, the options are diverse and customizable.

Barriers and Solutions

Despite the undeniable benefits, many individuals encounter barriers to regular exercise, such as lack of time, motivation, or access to facilities. However, these can be overcome by integrating physical activity into daily routines, setting realistic goals, and finding enjoyable activities.

In conclusion, the symbiotic relationship between health and exercise is profound. Adopting an active lifestyle is not merely about adding years to life, but more importantly, adding life to years. It is an investment in one’s well-being that yields invaluable returns. As the adage goes, “health is wealth”, and regular exercise is the key to unlocking this treasure.

500 Words Essay on Health and Exercise

Health and exercise are two interrelated concepts that play a crucial role in maintaining our overall well-being. The significance of these two elements has been widely recognized, and they have become integral components of our daily lives. In the era of rapid technological advancement, the importance of regular physical activity and a balanced diet cannot be overstated.

The Relationship between Health and Exercise

Exercise is a powerful tool that directly impacts our health. Regular physical activity helps in managing weight, reducing the risk of heart disease, and strengthening bones and muscles. It also improves mental health by reducing symptoms of depression and anxiety. Exercise acts as a natural mood enhancer, releasing endorphins, often referred to as ‘feel-good’ hormones.

Importance of Regular Exercise

The World Health Organization recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week. Regular exercise can prevent or manage a wide range of health problems, including diabetes, hypertension, and certain types of cancer. Furthermore, it improves cognitive function, which is particularly beneficial for students. Exercise boosts brainpower by stimulating the growth of new brain cells, enhancing memory, and improving concentration.

The Role of Diet in Health

While exercise is crucial, it is equally important to maintain a balanced diet for optimal health. The food we consume provides the necessary nutrients for energy, growth, and repair of tissues. A diet rich in fruits, vegetables, whole grains, and lean proteins can help prevent chronic diseases like obesity, heart disease, and type 2 diabetes.

Challenges and Solutions

Despite the known benefits of exercise and a healthy diet, many college students struggle to maintain a regular exercise routine and balanced diet due to academic pressures and time constraints. However, integrating physical activity into daily routines, such as walking or cycling to campus, using stairs instead of elevators, or participating in sports activities, can help overcome these challenges. Additionally, planning meals in advance and choosing healthier options while eating out can ensure a balanced diet.

In conclusion, health and exercise are not just about physical fitness but also about mental well-being. They are essential for leading a healthy, productive life. As college students, it is crucial to understand the importance of maintaining a balance between academic commitments and personal health. With regular exercise and a balanced diet, we can improve our physical health, mental agility, and overall quality of life.

That’s it! I hope the essay helped you.

If you’re looking for more, here are essays on other interesting topics:

• Essay on Importance of Healthy Lifestyle
• Essay on Healthy Lifestyle
• Essay on Unhealthy Lifestyle

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Health and Fitness Essay

The term "health" refers to a condition of complete well-being, not just physically but also mentally and socially. Fitness and good health are interrelated. In order to keep our health in check, we must focus on staying fit. Here are a few sample essays on ‘health and fitness’.

100 Words Essay on Health and Fitness

Fitness and health are intertwined, and neither can be attained without consideration for the other. In order to work properly and live productively, one must maintain good health.

Fitness is essential because it improves our ability to work without difficulty and increases our resistance to germs that cause illness. Maintaining our fitness not only improves our ability to work but also contributes to our happiness and contentment. Diet has a significant impact on our health . We need to consume a balanced diet and adequate amounts of water. By maintaining good health, we can better withstand illnesses like the common cold, viral fever, and other similar conditions. Running, dancing, and jogging are all effective forms of exercise.

It's crucial to have a supportive environment that fosters our development into fully realised adults. So, we should never neglect our health and make every effort to stay fit.

200 Words Essay on Health and Fitness

The majority of regular people never comprehend the significance of maintaining fitness and good health. They frequently underestimate the value of good health because they are unaware of its benefits. We all understand that good health is wealth, but few people actually live this out. We can perform our daily tasks more easily when we are healthy and fit. A disease-free body is only one aspect of health; mental calmness is another.

A person cannot have an unhealthy body if they have an unhealthy mind. Being in good physical and mental health enables us to succeed in life and fully enjoy it. We feel more physically and mentally strong and confident when our bodies and minds are both in good health. A strong physical condition aids us in difficult times, whereas a weak physical condition makes us more frail and susceptible to illness.

We must be knowledgeable about every aspect of maintaining our physical and mental health. Even though they are very conscious of how to keep their bodies neat, clean, and healthy, some people harbour mental tensions that prevent them from ever becoming physically fit. The healthy state of the body gradually deteriorates and becomes weak due to mental stress. People who take care of their health and fitness regularly exercise and eat wholesome foods at the appropriate times. They are very concerned about their health and refrain from being lazy, consuming unhealthy foods, and living sedentary lifestyles.

500 Words Essay on Health and Fitness

If we want to live happy lives, we must take care of our health and fitness. There are many benefits to keeping fit. We must first comprehend the causes of the need for fitness before focusing on how to be fit. In general, we now eat out more frequently because of how our way of life has changed. Although home-cooked meals are healthier, because of the places we must travel to for work, we cannot always rely on them.

We must take good care of ourselves by engaging in regular exercise to make up for our lack of a healthy diet. However, exercising does not require us to forgo our favourite foods or spend the entirety of the day in the gym. Most people choose the incorrect diet when trying to lose weight and stay in shape. Diets, such as those that involve eating cabbage soup or onions, are harmful and do more harm than good. People frequently skip meals because they believe that eating less will aid in weight loss.

But experts have emphasised the significance of eating properly time and time again. Skipping meals causes a slow metabolism, which causes additional weight gain. Insufficient calorie intake causes our bodies to start storing any extra calories as fat. Food is not converted into energy as a result, and we become lethargic and frail. Our ability to function properly depends on when we eat.

Dietitians advise us to spread out our food consumption into smaller meals. This aids in the efficient digestion and absorption of food. In addition to plenty of water, we should consume enough green, leafy vegetables. Water controls internal bodily functions and promotes smooth operation. To maintain your fitness, start by eating a balanced diet. All of the essential nutrients—carbohydrates, fats, proteins, vitamins, minerals, roughage, and water—should be included in our diet.

A balanced diet keeps us healthy and fortifies our immunity, which wards off disease. Our physical and mental well-being must both be maintained. Because of our hectic schedules, many people do not find the time to exercise. We must therefore devise alternative application techniques. Some ways to stay in shape include walking a certain distance, taking the stairs rather than the elevator, and following a regular sleep schedule. For a healthy and successful life, sleep is essential. Every day, an average of eight hours of sleep is required for every person.

Contrary to popular belief, staying fit also means making the most of our potential. Maintaining emotional fitness is just as important as maintaining physical fitness. Indicators of mental health include lower stress levels and appropriate emotional venting. People who are unable to communicate their feelings experience mental instability and suppressed depression. A breakdown or a panic attack, both of which are harmful to our health, may result from these circumstances.

Therefore, maintaining a healthy lifestyle requires fitness. A healthy individual will be less prone to illness and perform tasks more effectively. This is why it's important to give our health top priority.

Incorporating Fitness and Health

I practise the following to incorporate the idea of health and fitness into my life:

I work out for an hour each day.

I try to maintain a healthy diet.

I try to stay away from foods that are high in sugar and fat.

I go for 20 to 30 minutes of daily walking.

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Effects of Healthy Lifestyles on Chronic Diseases: Diet, Sleep and Exercise

Henrik oster.

1 Institute of Neurobiology, Center for Brain, Behavior & Metabolism (CBBM), University of Luebeck, 23562 Luebeck, Germany

Inês Chaves

2 Department of Molecular Genetics, Erasmus MC Cancer Institute, Erasmus University Medical Centre Rotterdam, 3015 GD Rotterdam, The Netherlands; [email protected]

Among the many factors affecting general health and resilience to disease, lifestyle is at the same time the most controllable and the most influential factor [ 1 , 2 , 3 ]. Non-communicable diseases account for more than 60% of deaths worldwide. Consequently, the continuous rise in chronic disease cases is the most pressing challenge to global health [ 4 ]. In most industrial countries, chronic disorders have become the main cause of poor health, disabilities, and premature death, consequently accounting for a dominant fraction of expenditures in the healthcare system [ 5 ]. The burden of chronic disease in Western countries such as the United States is rooted in three key factors: a high prevalence of risky lifestyles and behaviors [ 6 , 7 ], social and environmental conditions that have an adverse impact on health state, and an increased life expectancy, which results in more older people suffering from one or more chronic conditions [ 8 ].

A healthy diet, moderate and regular exercise, and sufficient amounts of high-quality sleep form the basis of a healthy lifestyle. Healthy diet choices and regular physical exercise can dramatically delay or prevent the incidence of chronic diseases [ 9 , 10 ]. Sleep is another important health-promoting factor that is still neglected in modern societies [ 11 , 12 , 13 ]. People's average sleep times continue to decrease, while the prevalence of sleep disorders is on the rise [ 14 ]. Lasting adoption of healthy habits and behaviors can effectively prevent or control chronic diseases. Time of day is an important—albeit too often disregarded—factor when studying the health effects of diet, sleep, and exercise. Taking timing into account for lifestyle interventions might lead to additional health benefits and at the same time improve compliance [ 15 , 16 ]. The studies in this Special Issue shed new light on behavioral rhythms and their effect on metabolic disorders and cancer.

With disease progression, most cancer cells develop specific metabolic profiles, making them highly sensitive to changes in nutrient supplies and general metabolic state. These effects have brought diet interventions to the attention of oncologists and cancer researchers. The risk of colorectal cancer (CRC), for example, is markedly influenced by dietary patterns and the composition of the gut microbiome. However, so far, the interaction between these two factors has remained unclear. The study by Cai et al. (contribution 1) examined this relationship, hypothesizing that different types of dietary nutrient composition may differentially affect colorectal cancer risk in individuals, dependent on gut microbiome composition. This case–control study involving 410 Han Chinese individuals compared two dietary patterns and three gut microbiota enterotypes to classify 250 colorectal neoplasm cases. It found that a healthy diet based on vegetables, fruits, and dairy products lowers the CRC risk in subjects with type-I (dominated by Bacteroides and Lachnoclostridium ) and type-II gut microbiota enterotypes, at an adjusted odds ratio of 0.66.

Diet composition and microbiome regulation similarly affect specific metabolic diseases such as metabolic-associated steatotic liver disease (MASLD, formerly NAFLD), which is currently one of the most prevalent metabolic disorders worldwide. In turn, lifestyle interventions remain the most effective treatment for MASLD and its sequelae such as metabolic-associated steato-hepatitis (MASH) and liver cirrhosis to date. Bianco et al. (contribution 2) aimed at estimating the effect of a Mediterranean diet and exercise over a one-year period on the longitudinal trajectories of glucose metabolism in MASLD patients. There was an early onset and steady decline of HbA1c levels in participants with moderate and severe steatosis, while this effect became apparent only after nine months in patients with early-stage MASLD. Effects were persistent over a one-year period. Gu et al. (contribution 3), on the other hand, studied the association of 24-hour behavioral rhythms with MASLD in a cohort of 4502 overweight/obese adults. Comparing the lowest quintile to the highest, participants with higher activity amplitudes had a reduced risk of MASLD. Similarly, individuals in the highest quintile for fasting duration and feeding rhythm score had a decreased MASLD risk. These associations were more pronounced among individuals with obesity, underscoring the potential of behavioral interventions for MASLD therapy.

Social jetlag (SJL) describes a discrepancy between sleep hours on week-/workdays compared to weekends/free days [ 17 ]. SJL has been linked to decreased metabolic health. Nitta et al. (contribution 4) compared meal patterns in a group of Japanese participants aged 20–59 years over one month using a food logging mobile app. In participants with an early (morning) chronotype and little SJL, a higher daily intake was seen for fibers, potassium, phosphorus, magnesium, and vitamin K. On the other hand, dinner energy and nutrient intake of carbohydrates, proteins, and total lipids, as well as sodium and saturated fatty acids, were lower in this group. Utilization of app data may help to establish references for dietary intake and informed eating patterns over the 24-hour day.

In many Asian countries, eating patterns have adapted to a “Westernized lifestyle” over the last decades, while at the same time, the prevalence of type 2 diabetes (T2DM) has markedly increased. Yang et al. (contribution 5) investigated the hypothesis that healthy eating habits are associated with reduced T2DM risk in adults with sex-specific differences. Their data show that T2DM was more frequently observed in older men of lower education state with lower income. In addition, T2DM patients were more often married and lived in rural environments compared to non-T2DM subjects. Blood data showed that non-diabetic women had higher intake levels of vitamin C, calcium, fatty acids, retinol, and vitamin B2 compared to T2DM subjects, while this effect was not seen in males. In women, but not in men, healthy eating scores were inversely associated with T2DM. These data suggest sex-specific effects of diet habits on T2DM development.

A potent and increasingly recognized factor controlling appetite and food choice is sleep. Reduced sleep duration increases hunger, appetite, and food intake [ 18 ]. Gangitano et al. [contribution 6] summarize the current evidence on and mechanisms of this interaction, combining findings from animal models and human studies. They conclude that deciphering the molecular regulatory pathways of sleep and its physiological outputs will have a major impact on ameliorating metabolic health in vulnerable individuals. Vice versa, weight loss therapies have strong benefits for cardiometabolic health and the quality of sleep.

In a related study, Meyhöfer et al. (contribution 7) describe the impact of sleep phase timing, as opposed to its duration, on the regulation of parameters of appetite and hunger. In a small-scale laboratory setup (n = 15), participants were tested for neuroendocrine factors and appetite ratings after 4-hour sleep intervals during the early or late night. Blood ghrelin levels, hunger and appetite rates, and the drive for food consumption were elevated after sleep loss during the late but not the early part of the night. Leptin levels, on the other hand, were not affected by sleep timing. These data emphasize the metabolic relevance of circadian sleep regulation.

To summarize, behavioral interventions promote metabolic health through lifestyle changes, including diet improvements, increased physical activity, stress management, and sustainable behavioral changes [ 19 ]. These interventions help individuals maintain a healthy metabolic state with high insulin sensitivity and low vulnerability for metabolic conditions like obesity and T2DM. This Special Issue highlights the role of timing in this context. Discriminating parameters such as chronotype are assessed and strategies are devised to implement chronomedical approaches in lifestyle therapies.

Funding Statement

H.O. is funded by the German Research Foundation (DFG; OS353-10/1 and OS353-11/1).

Author Contributions

Conceptualization, I.C. and H.O.; writing—original draft preparation, H.O.; writing—review and editing, I.C. and H.O. All authors have read and agreed to the published version of the manuscript.

Conflicts of Interest

The authors declare no conflict of interest.

List of Contributions

• Cai, J.-A.; Zhang, Y.-Z.; Yu, E.-D.; Ding, W.-Q.; Jiang, Q.-W.; Cai, Q.-C.; Zhong, L. Gut Microbiota Enterotypes Mediate the Effects of Dietary Patterns on Colorectal Neoplasm Risk in a Chinese Population. Nutrients   2023 , 15 , 2940. https://doi.org/10.3390/nu15132940 .
• Bianco, A.; Franco, I.; Curci, R.; Bonfiglio, C.; Campanella, A.; Mirizzi, A.; Fucilli, F.; Di Giovanni, G.; Giampaolo, N.; Pesole, P.L.; et al. Diet and Exercise Exert a Differential Effect on Glucose Metabolism Markers According to the Degree of NAFLD Severity. Nutrients   2023 , 15 , 2252. https://doi.org/10.3390/nu15102252 .
• Gu, W.; Han, T.; Sun, C. Association of 24 h Behavior Rhythm with Non-Alcoholic Fatty Liver Disease among American Adults with Overweight/Obesity. Nutrients   2023 , 15 , 2101. https://doi.org/10.3390/nu15092101 .
• Nitta, L.; Tahara, Y.; Shinto, T.; Makino, S.; Kuwahara, M.; Tada, A.; Abe, N.; Michie, M.; Shibata, S. Association of Eating Pattern, Chronotype, and Social Jetlag: A Cross-Sectional Study Using Data Accumulated in a Japanese Food-Logging Mobile Health Application. Nutrients   2023 , 15 , 2165. https://doi.org/10.3390/nu15092165 .
• Yang, H.-J.; Kim, M.-J.; Hur, H.-J.; Jang, D.-J.; Lee, B.-K.; Kim, M.-S.; Park, S. Inverse Association of the Adequacy and Balance Scores in the Modified Healthy Eating Index with Type 2 Diabetes in Women. Nutrients   2023 , 15 , 1741. https://doi.org/10.3390/nu15071741 .
• Gangitano, E.; Martinez-Sanchez, N.; Bellini, M.I.; Urciuoli, I.; Monterisi, S.; Mariani, S.; Ray, D.; Gnessi, L. Weight Loss and Sleep, Current Evidence in Animal Models and Humans. Nutrients   2023 , 15 , 3431. https://doi.org/10.3390/nu15153431 .
• Meyhöfer, S.; Chamorro, R.; Hallschmid, M.; Spyra, D.; Klinsmann, N.; Schultes, B.; Lehnert, H.; Meyhöfer, S.M.; Wilms, B. Late, but Not Early, Night Sleep Loss Compromises Neuroendocrine Appetite Regulation and the Desire for Food. Nutrients   2023 , 15 , 2035. https://doi.org/10.3390/nu15092035 .

Disclaimer/Publisher’s Note: The statements, opinions and data contained in all publications are solely those of the individual author(s) and contributor(s) and not of MDPI and/or the editor(s). MDPI and/or the editor(s) disclaim responsibility for any injury to people or property resulting from any ideas, methods, instructions or products referred to in the content.

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• Healthy Lifestyle Essay

Essay on Healthy Lifestyle

The top secret of being physically fit is adopting a healthy lifestyle. A healthy lifestyle includes regular exercise, a healthy diet, taking good care of self, healthy sleep habits, and having a physically active daily routine. Lifestyle is the most prevailing factor that affects one’s fitness level. A person leading a sedentary lifestyle has a low fitness level whereas living a healthier life not only makes a person fit but also extends life. Good health has a direct impact on our personality. A person with a good and healthy lifestyle is generally more confident, self-assured, sociable, and energetic.

A good and healthy lifestyle allows one to relish and savor all the pleasures in life without any complications. Even all the wealth is less valuable when compared to sound health. Having all the luxuries in the world does not fulfill its purpose when one is continuously ill, depressed, or suffering from a significant health complication. A healthy person has a clear and calm perception of everything without prejudice. His actions and decisions are more practical and logical and are hence more successful in life.

A good habit is a key factor for a healthy lifestyle. To maintain a stable body and mind, one needs to inculcate good habits. Waking up early in the morning, regularly exercising or a good morning walk helps to keep our body energetic and refresh our mind. Maintaining a balanced and nutritious diet throughout the day is vital for maintaining a good lifestyle. Too much indulgence in alcohol or smoking excessively is not at all appropriate for a healthy lifestyle.

Self-Discipline

Self-discipline is important for maintaining a good lifestyle. When we are self-disciplined then we are more organized and regular in maintaining good health. A disciplined life is a regulated life. A man without discipline is a ship without a rudder. Discipline needs self-control. One who cannot control himself can seldom control others. The level of discipline and perseverance largely determines a person’s success. Self-discipline is the act of disciplining one’s own feelings, desires, etc. especially with the intention of improving oneself. It strengthens our willpower. The stronger our will power the positive will be our decision. It enables us to conquer our own self.

Punctuality

Punctuality is the habit of doing things on time. It is the characteristic of every successful person and everyone must observe punctuality in order to win success in life. Punctuality is necessary for maintaining a healthy lifestyle. It should become a habit with us. A punctual person is able to fulfill all his responsibilities and hence is treated with respect in society. It is needed in every walk of life.

Diet is an important component for overall fitness and works best in combination with exercise. A balanced diet and exercise regularly help to maintain good health. It is necessary to reduce weight if one is overweight or obese, failing which one cannot be physically fit for long. For people with obesity, more exercise and a strict regime are necessary, preferably under guidance. There are many ways of making the diet healthier.

Use less sugar and salt while cooking food.

Use less oil while cooking. Avoid deep-frying as much as possible. 

Eat more fruits daily. They provide more vitamins and minerals to our bodies.

Add sprouts of gram and moong dal to at least one meal in a day. Add fiber to your diet. Use whole grains instead of polished cereals. Eat lots of salad and yogurt.

Eat fermented food regularly. Fermented food contains many useful bacteria that help in the process of digestion.

Prevention of Lifestyle Diseases

By adopting a healthy lifestyle one can avoid lifestyle diseases. The following are some ways in which we can prevent lifestyle diseases.

Eat a balanced diet that contains important nutrients. One must include more fresh fruits and green vegetables in the diet. Refrain from eating junk food. Stay away from foods that contain large amounts of salt or sugar.

Exercise regularly. Spend more time outdoors and do activities such as walking, running, swimming, and cycling.

One must avoid overindulgence in alcohol, junk food, smoking, and addiction to drugs and medicines.

Avoid spending too much on modern gadgets like mobile phones, laptops, televisions, etc. Spend time on these gadgets for short intervals of time only.

Set a healthy sleeping routine for every day. Waking early in the morning and going to bed early at night should be a daily habit. Lead an active life.

Unhealthy Lifestyle

Bad food habits and an unhealthy lifestyle such as less or no physical activity may lead to several diseases like obesity, high blood pressure or hypertension, diabetes, anemia, and various heart diseases. An unhealthy lifestyle reduces productivity and creativity in a person. It also adversely affects moods and relationships. It leads to depression and anxiety in human beings.

Maintaining a healthy lifestyle not only makes a person confident and productive but also drives him to success. A person with a healthy lifestyle will enjoy both personal and social life.

FAQs on Healthy Lifestyle Essay

What Do You Understand about a Healthy Lifestyle?

A healthy lifestyle is a lifestyle that includes regular exercise, a healthy diet, taking good care of self, healthy sleep habits and having a physically active daily routine.

How is Punctuality Important for Maintaining a Healthy Lifestyle?

Punctuality is the habit of doing things on time. It is the characteristic of every successful person and everyone must observe punctuality in order to win success in life. It should become a habit with us. A punctual person is able to fulfil all his responsibilities and hence is treated with respect in society. It is needed in every walk of life.

What Happens When One Does Not Maintain a Healthy Lifestyle?

When one does not maintain a healthy lifestyle then several diseases like obesity, high blood pressure or hypertension, diabetes, anaemia and various heart diseases can occur. An unhealthy lifestyle reduces productivity and creativity in a person. It also adversely affects moods and relationships. It leads to depression and anxiety in human beings.

What are the Main Factors that Determine a Good and Healthy Lifestyle?

In order to maintain a good and healthy lifestyle, one must be self-disciplined, self-motivated, maintain punctuality and have good habits like waking early in the morning and maintain a regular fitness regime and a balanced and nutritious diet.

Is writing an essay hard?

Essay writing is a difficult task that needs a great deal of study, time, and focus. It's also an assignment that you can divide down into manageable chunks such as introduction, main content, and conclusion. Breaking down and focusing on each individually makes essay writing more pleasant. It's natural for students to be concerned about writing an essay. It's one of the most difficult tasks to do, especially for people who aren't confident in their writing abilities. While writing a decent essay is difficult, the secret to being proficient at it is reading a lot of books, conducting extensive research on essential topics, and practicing essay writing diligently.

Why is it important for one to aspire to have a healthy lifestyle?

A healthy lifestyle is an important way for reducing the occurrence and impact of health problems, as well as for recovery, coping with life stressors, and improving the overall quality of life. An increasing collection of scientific data suggests that our habits have a significant impact on our health. Everything we eat and drink, as well as how much exercise we get and whether we smoke or use drugs, has an impact on our health, not just in terms of life expectancy but also in terms of how long we may expect to live without developing chronic illness. A large proportion of fatalities are caused by conditions such as heart attacks, stroke, diabetes, joint disease, and mental illness. A healthy lifestyle can help to avoid or at least delay the onset of many health issues.

How to download the Essay on Healthy Lifestyle from the Vedantu website?

The Essay on Healthy Lifestyle, which is accurate and well-structured, is available for download on the Vedantu website. The Essay is accessible in PDF format on Vedantu's official website and may be downloaded for free. Students should download the Essay on Healthy Lifestyle from the Vedantu website to obtain a sense of the word limit, sentence structure, and fundamental grasp of what makes a successful essay. Vedantu essay is brief and appropriate for youngsters in school. It is written in basic English, which is ideal for kids who have a restricted vocabulary. Following the Vedantu essay ensures that students are adequately prepared for any essay subject and that they will receive high grades. Click here to read the essay about a healthy lifestyle.

Who prepares the Essay for Vedantu?

The Essay on Healthy Lifestyle designed for the Vedantu is created by a group of experts and experienced teachers. The panel of experts has created the essay after analyzing important essay topics that have been repeatedly asked in various examinations. The Essays that are provided by Vedantu are not only well-structured but also accurate and concise. They are aptly suited for young students with limited vocabulary. For best results, the students are advised to go through multiple essays and practice the topics on their own to inculcate the habits of time management and speed.

What constitutes a healthy lifestyle?

Healthy life is built on the pillars of a good diet, frequent exercise, and appropriate sleep. A healthy lifestyle keeps people in excellent shape, it also gives you more energy throughout the day, and lowers your chance of developing many diet-related chronic diseases. Healthy living is considered a lifestyle choice that allows you to enjoy more elements of your life. Taking care of one's physical, emotional, and spiritual well-being is part of living a healthy lifestyle.

Good Nutrition, Eating Right and proper diet.

Getting Physically Fit, Beneficial Exercise and working out often.

Adequate rest and uninterrupted sleep.

Proper Stress Management.

Self-Supportive Attitudes.

Positive Thoughts are encouraged.

Positive Self-Image and body image.

Inner Calmness and peace.

Openness to Your Creativity and Self-care.

Trust in Your Inner Knowing and your gut feeling.

Essay on Healthy Lifestyle for Students and Children

500+ Words Essay on Healthy Lifestyle

It is said that it is easy to learn and maintain bad habits but it is very difficult to switch them back. The issue of a healthy lifestyle is very serious but the people take it very lightly. Often, it is seen that the people take steps to improve their lifestyle but due to lack of determination quits in the midway.

Moreover, for a healthy lifestyle is it important that you take small and one-step at a time. Also, do not go overboard with it. Besides, this healthy lifestyle will help you in life in a lot of ways.

Habits That Keeps You Healthy

For keeping your body and mind healthy you have to follow certain rules that will help you achieve your goal. Besides, there are certain measures that will help you to stay healthy.

First of all, for being healthy you have to plan and follow a strict diet. This diet should contain all the essential minerals and vitamins required by the body. Also, eat only healthy food and avoid junk and heavily carbohydrate and fatty food.

In addition, wake up early in the morning because first of all, it’s a healthy habit. Secondly, waking up early means you can get ready for your work early, spend some quality time with your family. Besides, this decides time for your sleep and sleep early because it de-stresses body.

Doing exercise regularly makes your body more active and it also releases the pent-up stress from the muscles.

Avoid the mobile- the biggest drawback of this generation is that they are obsessed with their mobile phones. Moreover, these phones cause many physical and mental problem for them. So, to avoid the negative effects of mobile the usage volume of them should be reduced.

Connecting with positive minds because the more you indulge with these people then less you will go to the negative side.

Get the huge list of more than 500 Essay Topics and Ideas

The things that should be avoided for a healthy lifestyle

We knew that there are several bad habits that affect our healthy lifestyle. These habits can cause much harm to not only to the body but to the society too. In addition, these habits are also the cause of many evils of society. The major healthy lifestyle destroying habits are smoking, drinking, junk food, addiction , meal skipping, and overuse of pills.

All these activities severely damage body parts and organs which cannot be replaced easily. Besides, they not only cause physical damage but mental damage too.

Benefits of a Healthy Lifestyle

A healthy lifestyle has many benefits not only for the body but for the mind too. Also, if you follow a healthy lifestyle then you can reduce the risk of having cancer, heart disease, diabetes, obesity, and osteoporosis.

To sum it up, we can say that there are various benefits of living a healthy lifestyle. Also, a healthy lifestyle has many benefits to your social as well as personal life. Besides, it improves the relationships in the family. Most importantly, the person who lives a healthy lifestyle lives longer as compared to those who do not.

FAQs on Healthy Lifestyle

Q.1 Give some tips to live a healthy lifestyle. A.1 Some tips for staying healthy are eating a balanced diet, maintain weight, having enough sleep, sleep early and wake up early, use mobile lesser, etc.

Q.2 What is good health? A.2 Good health means freedom from sickness and diseases. It is a costly gift of nature to us for living a purposeful life. Also, good health means that we can do more work than our capacity without getting tired.

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Healthy Diet Essay

Consuming a healthy diet throughout a person’s life helps prevent malnutrition in all its forms, as well as a range of diet-related non-communicable diseases and conditions. But the increased consumption of processed food, rapid urbanisation and changing lifestyles have led to a shift in dietary patterns. People now consume fast food and do not eat enough fibre-rich fruits, vegetables and whole grains. So, to help students understand the importance of a healthy diet, we have provided a “Healthy Diet” essay.

Students can also go through the list of CBSE Essays on different topics. It will help them to improve their writing skills and also increase their scores on the English exam. Moreover, they can participate in different essay writing competitions which are conducted at the school level.

500+ Words Healthy Diet Essay

A healthy diet consists of simple, natural and/or well-cooked foods which promote health and protect us from diseases. It keeps our organ systems functioning well. The diet that we consume is decided by our socio-cultural norms, lifestyle patterns and the type of activities we are engaged in. A healthy diet includes nutrition, nutrients, food groups, a balanced diet and special dietary requirements.

Balanced Diet

A diet that contains all the essential nutrients like proteins, carbohydrates, fats, minerals and vitamins in the proportion required for the normal growth and development of the body is called a balanced diet. The important components of a balanced diet are cereals, pulses, milk, fruits and vegetables, fats and oil. A balanced diet constitutes a healthy diet. Thus, we all should try to follow a balanced diet.

Role of Nutrients

Nutrients that we obtain through food have vital effects on physical growth and development. It also helps in maintaining normal body function, physical activity and health. Nutritious food is thus needed to sustain life and activity. A healthy diet must provide all essential nutrients in the required amounts. Requirements for essential nutrients vary with age, gender, physiological status and physical activity. Dietary intakes lower or higher than the body requirements can lead to undernutrition or overnutrition, respectively.

Eating too little food during certain significant periods of life such as infancy, childhood, adolescence, pregnancy and lactation and eating too much at any age can lead to harmful consequences. An adequate diet, providing all nutrients, is needed throughout our lives. Eating a variety of foods from each food group is crucial for supplying the individual with all the essential nutrients that the body needs, including carbohydrates, proteins, fats, vitamins, minerals and water.

Special Dietary Requirements

The amount of food or nutrients required by a person in a day depends upon the need for energy. These needs are directly related to age and physical activity. During the rapid growth years, i.e. 12–22 years for boys and 12–18 years for girls, there is a gradual increase in daily food requirements. But as we grow old, our daily need for energy decreases. The amount of energy required by people engaged in low, moderate or high levels of physical activity differs. A sports person always needs to consume more calories than a non-sports person. Similarly, the dietary needs of a woman during pregnancy and lactation are higher.

Before we eat, we should think about what goes on our plate, cup, or bowl. Foods like vegetables, fruits, whole grains, low-fat dairy products, and lean protein foods should be part of our diet. These contain the nutrients that we need to maintain a heart-healthy eating plan. Eating a healthy diet will keep our body fit, healthy and free from all kinds of diseases. With a healthy body and mind, we can enjoy our life and can achieve whatever we want in our life.

Students must have found the “Healthy Diet” essay useful for improving their essay writing skills. They can get the study material and the latest updates on CBSE/ICSE/State Board/Competitive Exams at BYJU’S.

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IELTS Band 9 essay, topic: Some say that people should diet and exercise to lose weight, while others think they should eat better and change their lifestyle (opinion)

• IELTS Essays - Band 9

This is a model response to a Writing Task 2 topic from High Scorer’s Choice IELTS Practice Tests book series (reprinted with permission). This answer is likely to score IELTS Band 9.

Set 1 General Training book, Practice Test 4

Writing Task 2

You should spend about 40 minutes on this task.

Write about the following topic:

Today’s society provides people with various ways to lose weight, such as special diets or exercise regimes. Many people believe though that poor food and today’s lifestyle should be addressed first. What is your opinion?

Give reasons for your answer and include any relevant examples from your knowledge or experience.

You should write at least 250 words.

In modern day western society one can easily become obese, as the availability of cheap and unhealthy food is high. Nonetheless, many people desire to be healthy and slim and therefore have chosen to follow special diets or exercise regimes so as to not become obese. Others believe, however, that people should be better informed about today’s unhealthy lifestyles and the poor food they are consuming before such diets and regimes are taken into consideration. Personally, I agree that the unhealthy lifestyle of many people must be addressed before thinking about ways of losing weight through special diets.

It has become habitual for people to cook using ingredients that have been pre-cooked or to which chemicals have been added. Additionally, several people consume a lot of microwave and fast food, which are both easy to purchase and prepare, but are often fairly unhealthy. Due to the fact that it has become less popular to cook meals using fresh ingredients, people consume chemicals, taste intensifiers, salt and sugar without realising. By consuming food that has been made by mass production, one no longer has to think largely about how a meal is prepared and can simply consume it without thinking about the ingredients.

It seems logical that in order to lose weight effectively and over a long period of time, one has to learn to eat in a healthy way and to carry out sport on a regular basis. Learning how to cook with fresh ingredients is an important aspect of eating in a healthy way, and, by doing so, people can avoid eating food that has been pre-made. If people do not understand this concept, they will fall back into unhealthily habits after their diet is over.

In conclusion, today’s unhealthy lifestyles as well as the poor quality food consumed by people on a regular basis must be addressed before thinking about diets or exercise regimes. If people can combine exercise with wholesome eating habits, they will be happier and healthier.

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4 thoughts on “IELTS Band 9 essay, topic: Some say that people should diet and exercise to lose weight, while others think they should eat better and change their lifestyle (opinion)”

Is it okay if we give our opinion in first para like this. And also mention again same in last para?

Hi Varsha, yes you can write your opinion in the intro paragraph.

what do you mean \”consume a lot of microwave\” ?

This sentence is referring to microwave food, ‘consume a lot of microwave food’ – which is food cooked in the microwave.

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What happens if you exercise but don’t eat well?

Sign up for CNN’s Fitness, But Better newsletter series.  Our seven-part guide will help you ease into a healthy routine, backed by experts .

Maybe you’re someone who runs 20 to 30 miles a week but regularly gets fast food for dinner. Perhaps you track what you eat Monday through Friday but binge on the weekends. Or maybe you’re someone whose kitchen is stocked with chips, cookies and soda because your workout keeps you thin.

The idea of eating anything you want without consequences might sound like a dream — especially if you’ve convinced yourself that you’re going to burn it off in your next cardio session. But the reality is that it doesn’t matter whether you work out longer or at a higher intensity, experts say. Exercise cannot completely reverse the effects of a bad diet.

You can look thin and still be unhealthy

“Skinny fat” is the unofficial term used on social media to describe a person who looks slim but has a high percentage of body fat. A regular gymgoer could have little subcutaneous fat — the fat right under your skin that’s easy to pinch — but lots of visceral fat. This fat layer is less noticeable because it wraps around your organs.

Visceral fat is dangerous than the outer layer of fat you see, warned Dr. Colin Carriker, an exercise physiologist and associate professor of health and human performance at High Point University in North Carolina. A buildup of visceral fat from eating processed foods high in sugar, salt and carbs could lead to the same type of risks as a person with obesity.

For example, large amounts of visceral fat circulating throughout the body could cause the arteries to harden and become narrower, a disease known as atherosclerosis . This blockage stops blood from flowing to the rest of the body’s tissues and increases the risk for a heart attack and stroke.

There’s also an increased risk for premature death if you exercise but neglect healthy eating. In one of the largest studies to look at the effects of physical activity and diet quality, researchers found those who regularly exercised but ate anything they wanted were at greater risk of mortality compared with people who both exercised and made healthy dietary choices.

Why it’s virtually impossible to outrun a bad diet

If you’re looking to lose weight, the key is to develop a caloric deficit in which you burn calories more than what you are consuming. But eating high-calorie fatty foods regularly can make this a challenge. “You’re overconsuming calories and will have to do way more exercise than a person can sustain on a long-term basis,” Carriker said.

One idea would be to spend more time exercising or engaging in a more intense workout. But this plan doesn’t really work when you’re running on fumes, said Grace Derocha, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. That’s because junk food and sugary beverages are filled with empty calories.

Processed foods such as soda and candy have little to no nutrients. With a lack of vitamins, protein and fiber to fill you up, it’ll be hard to think about working out when you’re constantly feeling hungry. “People who don’t have a nutritious diet are usually still hungry, moody, and won’t have the same motivation or drive to exercise,” Derocha said.

If you do make it to the gym, those empty calories will make it harder to have a productive workout session. Caroline Susie, a registered dietitian and also a spokesperson for the Academy of Nutrition and Dietetics, explained that fatty foods might give a temporary boost of energy at first, but they wouldn’t be enough to maintain a long or high-intensity workout, making it easier to feel fatigued sooner. On top of all that, any empty calories that aren’t burned off will be stored as fat.

The type of training won’t matter in the long run if you’re not getting the right nutrients. People who are strength training tend to burn more calories than when they do cardio. However, Derocha said that getting nutrients from poor quality foods will make it harder to build muscle mass and fully recover from a strenuous workout.

To build muscle mass, your best bet is to include foods high in protein such as chicken and salmon in your diet. “Macronutrients like protein help build lean muscle mass and sustain it,” Derocha said.

Moderation is key

Being healthy doesn’t mean you have to give up all the foods you enjoy eating. People tend to demonize certain foods, and feeling like you can’t have any sugar or carbs can create a toxic relationship with food, Derocha said.

Instead of feeling guilty for getting takeout last night or for ordering dessert, Susie advised to reshape your perspective. She said to think of food as more than just calories but as the kind of energy it can provide. If you’ve had enough fiber today, look at where you add in extra protein, omega-3s or healthy carbs.

“It’s not good or bad food; it’s just fuel,” she said. “When you look at it from an addition standpoint instead of a restriction standpoint, it’s a healthier approach to fueling yourself.”

Editor’s note: Jocelyn Solis-Moreira is a New York-based freelance health and science journalist.

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• About Healthy Growth and Weight
• Water and Healthier Drinks
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• Steps for Losing Weight
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Tips for Healthy Eating for a Healthy Weight

• An eating plan that helps promote health and manage weight includes a variety of healthy foods.
• Comfort foods, in limited amounts, can be part of healthy eating patterns.

Why it's important

People with healthy eating patterns live longer and are at lower risk for serious health problems such as heart disease, type 2 diabetes, and obesity. For people with chronic diseases, healthy eating can help manage these conditions and prevent complications.

According to the Dietary Guidelines for Americans 2020–2025 , a healthy eating plan:

• Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.
• Includes a variety of protein foods. Healthful options include seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, nuts, and seeds.
• Is low in added sugars , sodium (salt) , saturated fats, trans fats, and cholesterol.
• Stays within your daily calorie needs .

USDA's MyPlate Plan can identify what to eat, how much to eat from the different food groups, and how to stay within your recommended calorie allowance. My Food Diary can help you track meals and snacks.

Keep reading for specific tips for fruit, vegetables, calcium-rich foods, meat, and comfort food.

Fresh, frozen, or canned fruits are great choices. Try fruits beyond apples and bananas, such as mangos, pineapples, or kiwis. When fresh fruit is not in season, try a frozen, canned, or dried variety. Be aware that dried and canned fruit may contain added sugars or syrups. Choose canned varieties of fruit packed in water or in its own juice.

Add variety to grilled or steamed vegetables with an herb such as rosemary. You can also sauté (pan-fry) vegetables in a non-stick pan with a small amount of cooking spray. Or try frozen or canned vegetables for a quick side dish—just microwave and serve. Frozen peppers, broccoli, or onions can give stews and omelets a quick and convenient boost of color and nutrients.

Look for frozen and canned vegetables without added salt, butter, or cream sauces.

Calcium-rich foods

In addition to fat-free and low-fat milk, consider low-fat and fat-free yogurts without added sugars. These come in a variety of flavors and can be a great dessert substitute.

Fortified soy alternatives and canned sardines and salmon are also good sources of calcium . Vitamin D aids in calcium absorption. Sources of vitamin D can include:

• Fortified drinks such as milk and fortified soy beverages.
• Fortified foods such as yogurt or some cereals.
• Some seafoods.

If your favorite recipe calls for frying fish or breading chicken, try healthier variations by baking or grilling. Maybe even try dry beans in place of meats. Ask friends or search the internet and magazines for recipes with fewer calories. You might be surprised to find you have a new favorite dish!

Comfort foods

You can still enjoy your favorite foods, even if they are high in calories, fat, or added sugars. The key is eating them only once in a while.

Some general tips for comfort foods:

Eat them less often. If you normally eat these foods every day, cut back to once a week or once a month.

Eat smaller amounts. If your favorite higher-calorie food is a chocolate bar, have a smaller size or only half a bar.

Try a lower-calorie version . Use lower-calorie ingredients or prepare food differently.

For example, a macaroni and cheese recipe might include whole milk, butter, and full-fat cheese. You can try remaking it with non-fat milk, less butter, low-fat cheese, fresh spinach, and tomatoes. Remember to not increase your portion size.

How to Reduce Sodium

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Diet Review: Anti-Inflammatory Diet

Finding yourself confused by the seemingly endless promotion of weight-loss strategies and diet plans?  In this series , we take a look at some popular diets—and review the research behind them.

What Is It?

An anti-inflammatory diet is promoted as a remedy to battle inflammation in the body. A common belief is that “inflammation” is always bad. Although it produces unpleasant side effects, inflammation is actually a healthy response by our immune system . When a foreign invader enters the body such as bacteria, viruses, or allergens, or an injury occurs, our immune cells act quickly. We may sneeze or cough to rid the body of an offending agent. We may feel pain and swelling at the site of a cut or injury to signal us to be gentle with this delicate area. Blood flows in rapidly, which may produce warmth or redness. These are signs that our immune system is repairing damaged tissue or fighting invaders. As healing takes place, inflammation gradually subsides.

Inflammation becomes harmful when it is prolonged and begins to damage healthy cells, creating a pro-inflammatory state. Another problem is due to genetic deviants causing the body’s immune system to constantly attack cells. This sometimes occurs with autoimmune disorders like lupus, fibromyalgia, multiple sclerosis, rheumatoid arthritis, type 1 diabetes, and Crohn’s disease. Sometimes an unhealthy lifestyle from lack of exercise, high stress, and calorie-rich diets can trigger chronic low levels of inflammation throughout the entire body, termed metaflammation. [1,2] This type of low-grade inflammation does not usually produce noticeable symptoms, but over time metaflammation can pave the pathway for chronic conditions like cardiovascular disease , non-alcoholic fatty liver disease, type 2 diabetes , Alzheimer’s disease, and certain cancers (e.g., breast, colon).

Anti-inflammatory diets may be promoted for these inflammatory conditions. They include several foods that are believed to interfere with the inflammatory process, though research on its exact mechanism is not conclusive. There is no single anti-inflammatory diet plan. Generally it emphasizes eating a wide variety of fruits and vegetables, unsaturated fats, minimally refined whole grains, tea, coffee, herbs, spices, and oily fish. The Mediterranean diet and DASH diet are popular dietary plans that already showcase many anti-inflammatory foods.

An anti-inflammatory diet plan not only highlights specific foods and food groups but limits other foods that may contribute to metaflammation such as fatty cuts of red meat , refined sugary foods and beverages , and excess alcohol .

How It Works

An anti-inflammatory diet does not follow strict rules about calories or portion sizes. It suggests a variety of anti-inflammatory foods to eat daily, rather than focusing on eating one or two specific foods or nutrients. This ensures a greater variety of protective food components, some of which may work synergistically to boost immunity . These foods provide plant chemicals (phytochemicals), antioxidants, and fiber that prevent cellular stresses, inhibit inflammatory signals caused by the immune system, promote healthy gut microbiota , and slow down digestion to prevent surges in blood glucose. [3] They may also favorably affect the composition of fat cells to further reduce inflammation.

Examples of anti-inflammatory foods:

• High-fiber whole grains
• Monounsaturated fats (avocados, olive oil, nuts, nut butters, seeds)
• Polyunsaturated omega-3 fats (walnuts, flaxseeds, chia seeds , and aquatic foods including salmon, herring, sardines, mackerel)
• Dark chocolate with at least 70% or higher cocoa solids
• Herbs, spices (turmeric, ginger)
• Moderate amounts of alcohol (wine, beer)

Examples of inflammatory foods to limit:

• Sweetened beverages like soda, juice drinks, iced tea
• An excess of refined carbohydrate foods like white bread, pasta, rice
• Fried foods
• Processed high-fat meats like bacon, sausage, hot dogs
• Saturated fats like full-fat dairy from cream and butter, partially hydrogenated oils , fatty cuts of meat and poultry
• Excess alcohol

Other factors aside from diet may help to control inflammation, such as exercising regularly , controlling stress , and getting enough sleep .

The Research So Far

Most available research focuses on foods and dietary patterns that are associated with metaflammation, which in turn helps to determine the components of an anti-inflammatory diet. Metaflammation is especially associated with Western-type dietary patterns high in processed meats, saturated fat, refined sugars, salt, and white flour while being low in fiber, nutrients, and phytochemicals. [1,4] These diets also tend to be calorie-dense with a high glycemic load, potentially leading to blood sugar surges , insulin resistance, and excess weight gain. Studies have shown that Western diets are associated with increased blood markers of inflammation, though the connection may be due to a string of events rather than one direct action. [1] For example, exposure to air pollution and chronic mental stress can lead to an excess of free radicals produced in the body, which then oxidize and damage other molecules. Atherosclerosis is one condition in which these free radicals oxidize LDL cholesterol particles. The actions of both oxidized LDL cholesterol and several types of immune cells form lesions and plaque in the heart arteries that can lead to ischemic heart disease (a type of heart disease caused by narrowed or partially blocked arteries). [5] A long-term diet that is high in saturated fat and cholesterol may raise LDL levels, increasing the risk of free radical action that may promote this immune response, which partially contributes to a chronic low-level proinflammatory state.

A major cause of low-level inflammation is the build-up of fatty acids in fat tissue (and other tissues) promoted by a high-fat or high-sugar diet. This may cause fat tissue to send signals to immune cells that produce inflammation in various areas, including organs like the pancreas. An inflamed pancreas can then lead to insulin resistance and diabetes. Therefore, the combination of carrying extra body fat (obesity) and eating a diet high in saturated fat and refined sugars increases the risk of cell damage because of increased immune cell activity.

• A randomized trial of participants at risk for cardiovascular disease found that a Mediterranean diet with an emphasis on fresh fruits, vegetables, legumes, nuts, seafood, and olive oil significantly decreased several markers of inflammation compared with a low-fat diet. [8,9]
• There are currently no standardized dietary guidelines for rheumatoid arthritis, an autoimmune disease that causes inflammation of joints and breakdown of bone and cartilage. A vegan diet, Mediterranean diet, and elimination diet (avoiding certain food allergens) have been shown in some studies to suppress pro-inflammatory cells and improve symptoms in patients with rheumatoid arthritis. [10] Patients tend to report worse symptoms when eating certain foods like red meat, alcohol, and soda, whereas fish and berries are reported to improve symptoms. [11] The Anti-inflammatory Diet In Rheumatoid Arthritis randomized controlled crossover trial examined patients with rheumatoid arthritis who were assigned to either a diet with anti-inflammatory foods or a control diet for 10 weeks. [11] After a 4-month washout period, the participants switched diets. The study found that the disease activity score significantly decreased during the anti-inflammatory diet intervention period.
• Vegetarian diets are based on large amounts of whole grains, fruits, vegetables, legumes, and nuts. A meta-analysis of 17 observational cross-sectional studies found that following a vegetarian diet (including vegan diets with no animal foods and lacto-ovo-vegetarian diets with eggs and dairy) for at least 2 years was associated with lower C-reactive protein levels, a pro-inflammatory marker, than in omnivores who had no dietary restrictions. [12]  
• The MIND diet, a hybrid of the DASH and Mediterranean diets , is an anti-inflammatory eating plan that includes whole grains, vegetables especially green leafy types, berries, olive oil, beans, nuts, fish and poultry, and limits fried/fast food, butter, cheese, sweets, and red meat. The MIND diet was found to significantly reduce the incidence of Alzheimer’s disease, a chronic pro-inflammatory condition, in a cohort of 923 older adults. Those who followed the diet the most closely showed a 53% reduced rate of the disease, but even those who followed the diet moderately had a 35% reduced rate. [13]
• Two different studies following three large cohorts (Nurses’ Health Study I and II and the Health Professionals Follow-up Study) rated the participants’ diets using a dietary inflammatory pattern score. [14,15] These scores were defined based on levels of several inflammatory markers in the body including C-reactive protein. Inflammatory foods included red, processed, and organ meats; refined carbohydrates; and sweetened beverages. Anti-inflammatory foods included green leafy and dark yellow vegetables, whole grains, fruit, tea, and coffee. The studies found that when comparing participants with the highest to lowest inflammatory diet scores, the highest scores were associated with an increased risk of cardiovascular disease and twice the risk of type 2 diabetes.
• Large cohort studies following men and women in the Health Professionals Follow-up Study and Nurses Health Studies found an increased risk of Crohn’s disease and colorectal cancer in persons who ate diets highest in inflammatory foods. [16,17] A validated score called the Empirical Dietary Inflammatory Pattern (EDIP) was created that measured markers of inflammation in the blood such as C-reactive protein and tumor necrosis factor in relation to eating certain foods. [18] A high EDIP score indicated a proinflammatory diet, which was associated with higher intakes of total calories, red meat, refined grains, and soda. Lower scores indicated an anti-inflammatory diet, which was associated with intakes of leafy green vegetables, dark yellow vegetables, coffee, and tea.

Inflammation and the leaky gut

Potential Pitfalls

• The anti-inflammatory diet is flexible in that it does not include rigid meal plans. However, this requires people to plan their own meals and find recipes incorporating foods on the plan. People who are not used to meal planning or cooking may need more specific guidance.
• Calorie levels and portion sizes are not highlighted on this plan, so it is possible to gain weight if excessive portions are consumed.

Bottom Line

An anti-inflammatory diet is a healthful eating plan that may help to reduce chronic low levels of inflammation that otherwise might increase the risk of various chronic diseases. Although research is limited, it may also help to lower inflammatory markers in individuals with autoimmune-type inflammation such as with rheumatoid arthritis. Popular dietary patterns that are anti-inflammatory include the Mediterranean diet, DASH diet, and vegetarian diets. People may seek the guidance of a registered dietitian familiar with any of these dietary patterns to assist with meal planning and appropriate portion sizes. Along with the diet, it is important to incorporate other healthy lifestyle factors that positively affect the body’s immune response, such as practicing stress reduction , exercising regularly , and getting adequate sleep .

Foods That Fight Inflammation Healthy Dietary Styles Other Diet Reviews

• Christ A, Lauterbach M, Latz E. Western diet and the immune system: an inflammatory connection. Immunity . 2019 Nov 19;51(5):794-811.
• Gregor MF, Hotamisligil GS. Inflammatory mechanisms in obesity. Annual review of immunology . 2011 Apr 23;29:415-45.
• Vazhappilly CG, Ansari SA, Al-Jaleeli R, Al-Azawi AM, Ramadan WS, Menon V, Hodeify R, Siddiqui SS, Merheb M, Matar R, Radhakrishnan R. Role of flavonoids in thrombotic, cardiovascular, and inflammatory diseases. Inflammopharmacology . 2019 Oct;27(5):863-9.
• Szczechowiak K, Diniz BS, Leszek J. Diet and Alzheimer’s dementia–Nutritional approach to modulate inflammation. Pharmacology Biochemistry and Behavior . 2019 Sep 1;184:172743.
• Bobryshev YV, Ivanova EA, Chistiakov DA, Nikiforov NG, Orekhov AN. Macrophages and their role in atherosclerosis: pathophysiology and transcriptome analysis. BioMed research international . 2016 Oct;2016.
• Bailey MA, Holscher HD. Microbiome-mediated effects of the Mediterranean diet on inflammation. Advances in Nutrition . 2018 May 1;9(3):193-206.
• Velasquez MT. Altered gut microbiota: a link between diet and the metabolic syndrome. Metabolic syndrome and related disorders . 2018 Sep 1;16(7):321-8.
• Casas R, Sacanella E, Urpi-Sarda M, Chiva-Blanch G, Ros E, Martínez-González MA, Covas MI, Rosa Ma Lamuela-Raventos, Salas-Salvado J, Fiol M, Arós F. The effects of the mediterranean diet on biomarkers of vascular wall inflammation and plaque vulnerability in subjects with high risk for cardiovascular disease. A randomized trial. PloS one . 2014 Jun 12;9(6):e100084.
• Casas R, Sacanella E, Urpí-Sardà M, Corella D, Castaner O, Lamuela-Raventos RM, Salas-Salvadó J, Martínez-González MA, Ros E, Estruch R. Long-term immunomodulatory effects of a mediterranean diet in adults at high risk of cardiovascular disease in the PREvención con DIeta MEDiterránea (PREDIMED) randomized controlled trial. The Journal of nutrition . 2016 Sep 1;146(9):1684-93.
• Khanna S, Jaiswal KS, Gupta B. Managing rheumatoid arthritis with dietary interventions. Frontiers in nutrition . 2017 Nov 8;4:52.
• Vadell AK, Bärebring L, Hulander E, Gjertsson I, Lindqvist HM, Winkvist A. Anti-inflammatory Diet In Rheumatoid Arthritis (ADIRA)—a randomized, controlled crossover trial indicating effects on disease activity. The American journal of clinical nutrition . 2020 Jun 1;111(6):1203-13.
• Haghighatdoost F, Bellissimo N, de Zepetnek JO, Rouhani MH. Association of vegetarian diet with inflammatory biomarkers: a systematic review and meta-analysis of observational studies. Public health nutrition . 2017 Oct;20(15):2713-21.
• Morris MC, Tangney CC, Wang Y, Sacks FM, Bennett DA, Aggarwal NT. MIND diet associated with reduced incidence of Alzheimer’s disease. Alzheimer’s & Dementia . 2015 Sep 1;11(9):1007-14.
• Li J, Lee DH, Hu J, Tabung FK, Li Y, Bhupathiraju SN, Rimm EB, Rexrode KM, Manson JE, Willett WC, Giovannucci EL. Dietary inflammatory potential and risk of cardiovascular disease among men and women in the US. Journal of the American College of Cardiology . 2020 Nov 10;76(19):2181-93.
• Lee DH, Li J, Li Y, Liu G, Wu K, Bhupathiraju S, Rimm EB, Rexrode KM, Manson JE, Willett WC, Hu FB. Dietary inflammatory and insulinemic potential and risk of type 2 diabetes: results from three prospective US Cohort Studies. Diabetes Care . 2020 Nov 1;43(11):2675-83.
• Lo CH, Lochhead P, Khalili H, Song M, Tabung FK, Burke KE, Richter JM, Giovannucci EL, Chan AT, Ananthakrishnan AN. Dietary inflammatory potential and risk of Crohn’s disease and ulcerative colitis. Gastroenterology . 2020 Sep 1;159(3):873-83. Author disclosures: JMR is a consultant to Policy Analysis Inc. and Takeda Pharmaceuticals. ATC serves as a consultant for Janssen Pharmaceuticals, Pfizer Inc., Bayer Pharma AG, and Boehringer Ingelheim for work unrelated to the topic of this manuscript. ANA has served as a Scientific Advisory Board member for Abbvie, Gilead, Kyn therapeutics and received research grants from Pfizer and Merck.
• Tabung FK, Liu L, Wang W, Fung TT, Wu K, Smith-Warner SA, Cao Y, Hu FB, Ogino S, Fuchs CS, Giovannucci EL. Association of dietary inflammatory potential with colorectal cancer risk in men and women. JAMA oncology . 2018 Mar 1;4(3):366-73.
• Tabung FK, Smith-Warner SA, Chavarro JE, Wu K, Fuchs CS, Hu FB, Chan AT, Willett WC, Giovannucci EL. Development and validation of an empirical dietary inflammatory index. The Journal of nutrition . 2016 Aug 1;146(8):1560-70.
• Brandl C, Bucci L, Schett G, Zaiss MM. Crossing the barriers: Revisiting the gut feeling in rheumatoid arthritis. European Journal of Immunology . 2021 Apr;51(4):798-810.
• Cayres LC, de Salis LV, Rodrigues GS, Lengert AV, Biondi AP, Sargentini LD, Brisotti JL, Gomes E, de Oliveira GL. Detection of Alterations in the Gut Microbiota and Intestinal Permeability in Patients With Hashimoto Thyroiditis. Frontiers in Immunology . 2021 Mar 5;12:453.
• Obrenovich ME. Leaky gut, leaky brain?. Microorganisms . 2018 Dec;6(4):107.
• Nagpal R, Yadav H. Bacterial translocation from the gut to the distant organs: an overview. Annals of Nutrition and Metabolism . 2017;71(Suppl. 1):11-6.
• Sjöström B, Bredberg A, Mandl T, Alonso-Magdalena L, Ohlsson B, Lavasani S, Nouri M, Henriksson G. Increased intestinal permeability in primary Sjögren’s syndrome and multiple sclerosis. Journal of Translational Autoimmunity . 2021 Jan 1;4:100082.
• Bishehsari F, Engen PA, Adnan D, Sarrafi S, Wilber S, Shaikh M, Green SJ, Naqib A, Giron LB, Abdel-Mohsen M, Keshavarzian A. Abnormal food timing and predisposition to weight gain: Role of barrier dysfunction and microbiota. Translational Research . 2021 May 1;231:113-23.
• Hamilton MK, Raybould HE. Bugs, guts and brains, and the regulation of food intake and body weight. International journal of obesity supplements . 2016 Dec;6(1):S8-14.
• Meroni M, Longo M, Dongiovanni P. The role of probiotics in nonalcoholic fatty liver disease: a new insight into therapeutic strategies. Nutrients . 2019 Nov;11(11):2642.
• Rudzki L, Maes M. From “Leaky Gut” to Impaired Glia-Neuron Communication in Depression. Major Depressive Disorder: Rethinking and Understanding Recent Discoveries . 2021:129-55.
• Chakaroun RM, Massier L, Kovacs P. Gut microbiome, intestinal permeability, and tissue bacteria in metabolic disease: perpetrators or bystanders?. Nutrients . 2020 Apr;12(4):1082.

Last reviewed October 2021

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The 30-30-30 rule for weight loss is going viral. Experts explain if it really works

A new wellness regimen called the “30-30-30” method has been trending on TikTok, with many claiming it’s an effective way to meet weight loss goals. The approach, which focuses on protein intake and exercise first thing in the morning, is getting plenty of buzz for its various benefits.

As with any new dieting or fitness trend making the rounds on social media, it's important to know whether this new method is backed by science or if it's just hype.

What is the 30-30-30 rule and how does it work?

What is the 30-30-30 rule?

The 30-30-30 rule involves eating 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity, steady state cardiovascular exercise. Beyond these steps, the 30-30-30 method doesn’t require any changes to other meals or behaviors, restrictions or counting calories.

Although the names may sound similar, it's different from the 12-3-30 workout , which entails setting a treadmill to an incline of 12 and a speed of 3 miles per hour then walking for 30 minutes.

The 30-30-30 morning routine was originally described by author Tim Ferriss in his book " The 4-Hour Body ." According to Ferriss, the approach can help catalyze fat loss in the body.

On TikTok, the 30-30-30 rule went viral in part thanks to Gary Brecka, a podcaster and self-described “human biologist” who speaks about how to improve physical and mental health.

In two videos, which each have over 19 million views so far, Brecka praises the 30-30-30 method and breaks down how it can aid with weight loss and blood sugar control. Brecka claims that the 30-30-30 technique helps the body burn fat without losing muscle, and results can be seen in as little as one month.

Other people on TikTok are documenting their journey trying the 30-30-30 method in real life and showing off their results.

These claims and success stories are all great endorsements, but what does the science say about the 30-30-30 method? Can it actually help with weight loss, and are there any risks?

Does the 30-30-30 method work?

It's difficult to say definitively if the 30-30-30 rule works, whether it can lead to weight loss and how it compares to other methods because it has not been studied rigorously, Tara Schmidt, lead registered dietitian at the Mayo Clinic, tells TODAY.com. Additionally, the effectiveness of any diet or fitness regimen will depend on the individual and their goals.

However, the 30-30-30 method can be broken down into its three different steps, which have been researched more extensively. Here's what we know about the benefits of eating a high-protein breakfast, doing so within 30 minutes of waking up, followed by low-intensity exercise in the morning.

Breakfast, eating times and weight loss

We've all heard breakfast is the most important meal of the day. Eating a nutritious breakfast has numerous benefits, but does it actually help with weight loss?

It depends. "The evidence that we have supporting breakfast for weight loss is rated as fair," says Schmidt.

In the National Weight Control Registry , a research study which includes adults who have lost at least 30 pounds and kept it off for one year or longer, 78% of subjects reported eating breakfast every day, says Schmidt.

According to the study, eating breakfast was a common characteristic among those who maintained long-term weight loss, suggesting it may be a factor in their success. "We don't know exactly why," says Schmidt.

While some claim breakfast helps "jump-start" or boost metabolism, the evidence to support this is lacking, the experts note. A 2022 analysis found that those who ate a bigger breakfast did not burn calories any faster, TODAY.com previously reported .

“Theoretically it could be beneficial for calorie burn if you’re the kind of person where eating breakfast in the morning makes you feel more energetic and active throughout the day,” Jason Machowsky, an exercise physiologist and registered dietitian at the Hospital for Special Surgery, tells TODAY.com.

The 30-30-30 rule specifically recommends eating breakfast within 30 minutes of waking and more importantly, that the breakfast has to include 30 grams of protein. Does this make a difference?

“I would not say that breakfast needs to be eaten within 30 minutes of waking. I would typically say eat breakfast within a few hours. ... Not everyone can stomach food that early," says Schmidt. “I think there is a benefit to having 30 grams of protein at breakfast,” Schmidt adds.

The recommended daily allowance (RDA) for protein, for both men and women, is 0.8 grams per kilogram of body weight, per the Institute of Medicine’s  dietary reference intake recommendations . For an adult weighing 150 pounds or 68 kilograms, that’s about 54 grams of protein per day. What’s considered a “ high-protein diet “ depends on the individual and their body size.

In a video posted on his YouTube channel , Ferriss says eating 30 grams of protein in the morning can help inhibit appetite and reduce caloric intake during the day.

Research has suggested that eating protein at breakfast can help with satiety, or feeling fuller for longer, as well as blood sugar control and insulin resistance, the experts note.

Protein can help people manage hunger, but research suggests that the type of protein is more important than the quality when trying to lose weight and keep it off, TODAY.com previously reported .

Nutritious high-protein breakfast choices include eggs, lean meats, greek yogurt, ultra-filtered milk, nut butters, and protein shakes, says Schmidt. “It’s perfectly fine to have carbohydrates at breakfast, but when you have a protein source along with the carbohydrates, that glucose spike is not going to be as high,” Schmidt adds.

Along with protein and carbohydrates, Schmidt encourages people to add in fruits and vegetables, which provide fiber and additional nutrients.

Ferriss says his "dream breakfast" includes two to three eggs, lentils or black beans, and a green leafy vegetable, such as spinach.

Low-intensity exercise for weight loss

The last step of the 30-30-30 method is to do 30 minutes of low-intensity, steady state (LISS) cardiovascular exercise every morning after breakfast. This type of exercise increases your heart rate, but not too rapidly, so you can sustain a steady, moderate level over a longer period of time without getting out of breath.

Examples of LISS cardio include brisk walking, biking, swimming or using an elliptical, TODAY.com previously reported . "You should be able to talk on the phone, read a kindle, you are not panting," says Brecka in a video.

Adults should get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity physical activity per week, according to the U.S. Department of Health’s physical activity guidelines .

“Any exercise is going to help bring your blood sugar down, so it’s absolutely beneficial,” says Schmidt. But she doesn't think it needs to happen so soon after a meal.

In his viral TikTok videos, Brecka claims the final step of the 30-30-30 method helps the body burn fat instead of lean muscle.

"Fat-burning" is a loaded term, the experts say. "Lower intensity exercise is going to burn a higher percentage of calories coming from fat," says Machowsky. However, higher-intensity exercise may burn more calories total, he adds.

Some fitness experts recommend a combination of LISS and high-intensity interval training (HIIT) for weight loss. LISS is also great for endurance and recovery, while HIIT can help you  gain and maintain muscle mass while losing fat, TODAY.com previously reported .

"If the goal is weight loss, it's about the total amount of calories you’re burning," Machowsky adds. “You need to be in a calorie deficit to promote actual reduction of fat stores off your body.”

When it comes to what time of day is best to exercise, many experts agree that the morning can be ideal for logistic and health reasons — but whether it's sustainable depends on the person.

A recent study published in the journal Obesity found that exercising between 7 a.m. and 9 a.m. could help with weight loss, TODAY.com previously reported .

“Some people find the act of exercising in the morning makes them more mindful of their eating choices the rest of the day, so it can have a positive ripple effect,” says Machowsky.

Others may find that morning exercise is easier to make a consistent habit, Schmidt adds.

Experts agree that exercising in the morning should not come at the expense of sleep. If you're sleeping less than you need in order to squeeze in an early workout, it may be time to reconsider your routine. Sleep is essential for overall health, and not getting enough can make it harder to lose weight, TODAY.com previously reported .

Does 30-30-30 help with weight loss?

The impact of the 30-30-30 method and weight loss results will depend on a person's baseline activity level and other habits, the experts emphasize. "Ask yourself: Are the (30-30-30 steps) improvements upon those current habits?” says Machowsky.

"If you're not doing any exercise and now you're doing 30 minutes a day of low-intensity cardio, that's better than nothing," Machowsky adds. If you're doing higher-intensity or longer workouts every day and cutting back in order to do the 30-30-30 method, then you might not burn as many calories as before, the experts note.

While many different factors can impact an individual's weight, the main strategy that guarantees weight loss is being in a calorie deficit , Schmidt says. If the 30-30-30 method doesn't result in you burning more calories than you consume, then you aren't likely to lose weight, the experts note.

Risks of 30-30-30

Compared to other fad diets and fitness trends, the 30-30-30 rule is far less concerning, says Schmidt. The basic principles, eating a high-protein breakfast and exercising daily, are pretty easy to get behind. However, the 30-30-30 regimen may not work for everyone.

“The (method) doesn’t seem to be harmful to try, but it’s not one-size-fits-all,” says Machowksy.

"Some people are hungry in the morning and other people aren't, so I wouldn't go force feeding yourself," says Machowsky. If you can't stomach a filling breakfast or can't wake up early enough for morning workouts, the 30-30-30 method may not be right for you, the experts note. "But it doesn’t mean that you can’t try it and see how your body responds," he adds.

It's generally safe for people to consume 30 grams of protein at one time, given the daily recommended amount is higher than that for the average adult, the experts note. However, some people need to limit their daily protein intake for medical reasons, says Schmidt, such as those with chronic kidney disease. "Always check with your physician first," Schmidt adds.

Thirty minutes of low-intensity exercise is also safe for most people, the experts note. "For the general healthy population, I don’t see it being an issue," says Machowsky. However, anyone with underlying conditions or injuries should always check with their doctor before starting any new exercise program or type of workout, he adds.

"Of course, there are always disclaimers: If something you eat doesn't make you feel good, stop. If you do an activity that makes you hurt, stop," says Machowsky.

"We keep finding newer ways to do the same thing we've been trying to tell people the whole time, which is you need to be exercising, you need to be eating a balanced diet, and it needs to be sustainable," says Schmidt.

Caroline Kee is a health reporter at TODAY based in New York City.

Exercise, therapy and diet can all improve life during cancer treatment and boost survival. Here’s how

Professor of Exercise Medicine, Edith Cowan University

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Rob Newton receives funding from NHMRC, Cancer Council WA, Cancer Australia, World Cancer Research Foundation.

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With so many high-profile people diagnosed with cancer we are confronted with the stark reality the disease can strike any of us at any time. There are also reports certain cancers are increasing among younger people in their 30s and 40s.

On the positive side, medical treatments for cancer are advancing very rapidly. Survival rates are improving greatly and some cancers are now being managed more as long-term chronic diseases rather than illnesses that will rapidly claim a patient’s life.

The mainstays of cancer treatment remain surgery, chemotherapy, radiation therapy, immunotherapy, targeted therapy and hormone therapy. But there are other treatments and strategies – “adjunct” or supportive cancer care – that can have a powerful impact on a patient’s quality of life, survival and experience during cancer treatment.

Keep moving if you can

Physical exercise is now recognised as a medicine . It can be tailored to the patient and their health issues to stimulate the body and build an internal environment where cancer is less likely to flourish . It does this in a number of ways.

Exercise provides a strong stimulus to our immune system, increasing the number of cancer-fighting immune cells in our blood circulation and infusing these into the tumour tissue to identify and kill cancer cells .

Our skeletal muscles (those attached to bone for movement) release signalling molecules called myokines . The larger the muscle mass, the more myokines are released – even when a person is at rest. However, during and immediately after bouts of exercise, a further surge of myokines is secreted into the bloodstream. Myokines attach to immune cells, stimulating them to be better “hunter-killers”. Myokines also signal directly to cancer cells slowing their growth and causing cell death .

Exercise can also greatly reduce the side effects of cancer treatment such as fatigue, muscle and bone loss, and fat gain. And it reduces the risk of developing other chronic diseases such as heart disease and type 2 diabetes. Exercise can maintain or improve quality of life and mental health for patients with cancer .

Emerging research evidence indicates exercise might increase the effectiveness of mainstream treatments such as chemotherapy and radiation therapy . Exercise is certainly essential for preparing the patient for any surgery to increase cardio-respiratory fitness, reduce systemic inflammation, and increase muscle mass, strength and physical function, and then rehabilitating them after surgery .

These mechanisms explain why cancer patients who are physically active have much better survival outcomes with the relative risk of death from cancer reduced by as much as 40–50% .

Mental health helps

The second “tool” which has a major role in cancer management is psycho-oncology . It involves the psychological, social, behavioural and emotional aspects of cancer for not only the patient but also their carers and family. The aim is to maintain or improve quality of life and mental health aspects such as emotional distress, anxiety, depression, sexual health, coping strategies, personal identity and relationships.

Supporting quality of life and happiness is important on their own, but these barometers can also impact a patient’s physical health, response to exercise medicine, resilience to disease and to treatments.

If a patient is highly distressed or anxious, their body can enter a flight or fight response. This creates an internal environment that is actually supportive of cancer progression through hormonal and inflammatory mechanisms . So it’s essential their mental health is supported.

Putting the good things in: diet

A third therapy in the supportive cancer care toolbox is diet. A healthy diet can support the body to fight cancer and help it tolerate and recover from medical or surgical treatments.

Inflammation provides a more fertile environment for cancer cells . If a patient is overweight with excessive fat tissue then a diet to reduce fat which is also anti-inflammatory can be very helpful. This generally means avoiding processed foods and eating predominantly fresh food, locally sourced and mostly plant based.

Muscle loss is a side effect of all cancer treatments . Resistance training exercise can help but people may need protein supplements or diet changes to make sure they get enough protein to build muscle. Older age and cancer treatments may reduce both the intake of protein and compromise absorption so supplementation may be indicated .

Depending on the cancer and treatment, some patients may require highly specialised diet therapy. Some cancers such as pancreatic, stomach, esophageal, and lung cancer can cause rapid and uncontrolled drops in body weight. This is called cachexia and needs careful management .

Other cancers and treatments such as hormone therapy can cause rapid weight gain. This also needs careful monitoring and guidance so that, when a patient is clear of cancer, they are not left with higher risks of other health problems such as cardiovascular disease and metabolic syndrome (a cluster of conditions that boost your risk of heart disease, stroke and type 2 diabetes).

Working as a team

These are three of the most powerful tools in the supportive care toolbox for people with cancer. None of them are “cures” for cancer, alone or together. But they can work in tandem with medical treatments to greatly improve outcomes for patients.

If you or someone you care about has cancer, national and state cancer councils and cancer-specific organisations can provide support.

For exercise medicine support it is best to consult with an accredited exercise physiologist , for diet therapy an accredited practising dietitian and mental health support with a registered psychologist . Some of these services are supported through Medicare on referral from a general practitioner.

For free and confidential cancer support call the Cancer Council on 13 11 20.

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Two decades of studies suggest health benefits associated with plant-based diets

But researchers caution against broad diet recommendations until remaining knowledge gaps are filled.

Vegetarian and vegan diets are generally associated with better status on various medical factors linked to cardiovascular health and cancer risk, as well as lower risk of cardiovascular diseases, cancer, and death, according to a new review of 49 previously published papers. Angelo Capodici and colleagues present these findings in the open-access journal PLOS ONE on May 15, 2024.

Prior studies have linked certain diets with increased risk of cardiovascular disease and cancer. A diet that is poor in plant products and rich in meat, refined grains, sugar, and salt is associated with higher risk of death. Reducing consumption of animal-based products in favor of plant-based products has been suggested to lower the risk of cardiovascular disease and cancer. However, the overall benefits of such diets remain unclear.

To deepen understanding of the potential benefits of plant-based diets, Capodici and colleagues reviewed 48 papers published between January 2000 and June 2023 that themselves compiled evidence from multiple prior studies. Following an "umbrella" review approach, they extracted and analyzed data from the 48 papers on links between plant-based diets, cardiovascular health, and cancer risk.

Their analysis showed that, overall, vegetarian and vegan diets have a robust statistical association with better health status on a number of risk factors associated with cardiometabolic diseases, cancer, and mortality, such as blood pressure, management of blood sugar, and body mass index. Such diets are associated with reduced risk of ischemic heart disease, gastrointestinal and prostate cancer, and death from cardiovascular disease.

However, among pregnant women specifically, those with vegetarian diets faced no difference in their risk of gestational diabetes and hypertension compared to those on non-plant-based diets.

Overall, these findings suggest that plant-based diets are associated with significant health benefits. However, the researchers note, the statistical strength of this association is significantly limited by the many differences between past studies in terms of the specific diet regimens followed, patient demographics, study duration, and other factors. Moreover, some plant-based diets may introduce vitamin and mineral deficiencies for some people. Thus, the researchers caution against large-scale recommendation of plant-based diets until more research is completed.

The authors add: "Our study evaluates the different impacts of animal-free diets for cardiovascular health and cancer risk showing how a vegetarian diet can be beneficial to human health and be one of the effective preventive strategies for the two most impactful chronic diseases on human health in the 21st century."

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Materials provided by PLOS . Note: Content may be edited for style and length.

Journal Reference :

• Angelo Capodici, Gabriele Mocciaro, Davide Gori, Matthew J. Landry, Alice Masini, Francesco Sanmarchi, Matteo Fiore, Angela Andrea Coa, Gisele Castagna, Christopher D. Gardner, Federica Guaraldi. Cardiovascular health and cancer risk associated with plant based diets: An umbrella review . PLOS ONE , 2024; 19 (5): e0300711 DOI: 10.1371/journal.pone.0300711

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Weight Loss and Weight Gain Factors

Weight loss is about more than counting calories. And the reason for weight gain isn't always as obvious as inactivity or a poor diet. Here are the factors that contribute to your weight loss and weight gain.

This article is based on reporting that features expert sources.

Factors Contributing to Weight Loss

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Trying to lose weight can be a struggle even if you do cut calories and exercise regularly. This is because weight loss isn’t just about calories and physical activity . Factors like stress, sleep and the medications you use can influence how fast or slow you lose weight.

We'll provide some insight into how controlling your weight can be more or less difficult based on lifestyle factors, medical conditions, age and health status.

Weight Control Factors

Calorie intake and physical activity both affect your body’s ability to lose weight. Generally speaking, weight loss requires you to eat fewer calories than you burn. At the same time, it’s not healthy to create an excessively large calorie deficit , says Dr. Gary Foster, chief science officer at WeightWatchers .

Make sure to set realistic weight loss goals at the start of your weight loss journey. Most experts recommend a pound or two per week as a reasonable amount of weight to try to lose.

Weight Loss and the Impact of Exercise

Physical activity helps burn fat and preserve muscle mass, which helps the body burn calories more efficiently. Federal guidelines recommend 150 minutes a week of moderate heart-pumping activit y, which could be 30 minutes, five times weekly. The guidelines also recommend muscle-strengthening activities two or more days a week for major muscle groups such as the arms, shoulders, abdomen and legs.

On a given day or week, weight loss may fluctuate based on humidity, how much salt you’re eating and digestive health . This is one reason many health experts say it’s best to focus on changes in behavior versus changes in body weight to ensure long-term success, Foster says.

 Other factors that contribute to how fast or slow you lose weight include:

• Mental health.
• Medication use.
• Health conditions.

Are you getting enough shuteye? If not, it could affect your ability to lose weight. Most adults need seven to nine hours of sleep a night , according to the National Institutes of Health. Sleeping less than the amount that you need can make you feel less motivated.

“If someone doesn’t get enough sleep , it can be more difficult to eat well, move regularly and be in a helpful mindset to reach weight loss goals,” Foster says.

Sleeping fewer than six hours of sleep a night can also impact the hormones that regulate appetite and energy metabolism, causing you to eat more than you normally would. You also may find yourself craving higher-carb, less healthy food. All of that could lead to the body storing fat instead of burning it.

The bottom line is that prioritizing sleep might make your weight loss journey a little bit easier.

Mental health

Many Americans face mental health challenges, including anxiety and depression , which can affect your eating habits and your ability to lose weight.

“It’s not unusual to use food as a coping mechanism for stress, depression or anxiety,” says Kelsey Sackmann, a registered dietitian and owner of Kelsey P. RD in Butler, New Jersey.

In addition, the relationship between diet and mental health can work in the other direction. Scientific evidence shows a correlation between diets high in fat and sugar and an increased likelihood of depression and anxiety.

Although using food for comfort when depressed is common, some people also lose their appetite and experience unintentional weight loss, says Erin Palinski-Wade, a Sparta, New Jersey-based registered dietitian and author of "Belly Fat Diet for Dummies" and a consultant for MyFitnessPal.

If you’re having trouble losing weight, you can slightly blame your genetics, but not entirely.

While genetics play a role in determining your weight and your ability to lose weight, there's still a lot in your control.

“In general, behavioral changes can affect your body weight no matter your genetic predisposition,” says Dr. Spencer Nadolsky, an obesity and lipid specialist and medical director at WeightWatchers . “But genes can make weight loss more or less difficult depending on a person’s genetic makeup.”

Your diet and your activity levels are key.

“It just might be harder to implement these changes for those who are genetically predisposed,” Sackmann says.

Medications

Several medications are associated with weight gain, including:

• Antidepressants, like selective serotonin reuptake inhibitors and tricyclic antidepressants
• Antipsychotic medications, such as olanzapine and clozapine
• Beta blockers, like metoprolol
• Corticosteroids, such as prednisone
• Diabetes medications , such as insulin
• Hormone-suppressing treatments for breast and prostate cancer.
• Hormone therapy, such as certain birth control pills.

“If you see the scale start to tick upward and think it’s related to your medications, don’t stop taking a drug or change the dose without consulting your doctor,” Nadolsky says.

You should speak with your health care provider to discuss what options you have or possible strategies to counteract this effect.

Health conditions

Certain health conditions may contribute to weight gain or slow down your ability to lose weight, including:

• Cushing’s syndrome, which is when the body makes too much cortisol .
• Hypothyroidism, or an underactive thyroid . Weight gain may occur because an underactive thyroid can lower your metabolism, or the rate at which your body burns calories. However, getting the right medicine for hypothyroidism can help counteract weight gain, Nadolsky says.
• Polycystic ovary syndrome, also called PCO S, can disrupt your hormones and appetite, making it harder to lose weight.
• Sleep apnea , which can affect your sleep patterns and appetite hormones.

“Addressing the underlying health issue, adopting a healthy lifestyle and working with healthcare professionals can help manage weight effectively for these,” Sackmann says.

If you’re feeling stressed, it’s so much easier to reach for high-carb, high-calorie comfort foods. As you might imagine, that doesn’t exactly help you conquer your weight loss goals. Stress also triggers the release of hormones like cortisol, which raises your hunger and cravings. Stress also can lead the body to store more fat.

While avoiding stress may be impossible, you can work on ways to better cope with it. Some suggestions from Foster:

• Establish a weekly and daily routine that builds in time for physical activity, relaxation and enough sleep.
• Replace negative self-talk with more positive messages. Instead of telling yourself, “I can’t cope” or “I’m too busy,” which may raise your stress further, try soothing statements like, “I’m coping well, given everything I have on my plate.”
• If you're prone to eating to cope with stress , find new habits, like taking a walk or reaching out to a friend.

As you get older, it can be harder – but not impossible – to lose weight. There are a few reasons why weight loss becomes more challenging with age: 

• You may have less muscle mass, and that slows your metabolism and makes it harder to burn calories.
• Hormonal changes, such as a decrease in testosterone or estrogen, affect your body composition and ability to burn calories. For instance, hormonal changes associated with menopause in females make weight loss harder.
• With age, you may be more likely to have medical conditions that affect your body weight or need medications that are associated with weight gain.
• Your body needs fewer calories as you get older, but you may not adjust the number of calories you eat, leading to weight gain over time.

Even with these extra challenges, you still can aim for nutrient-packed meals and more physical activity to lose weight.

Extra Weight Loss Motivation

The journey to weight loss has its ups and downs, and that’s perfectly normal. Here are a few parting words of advice to stay focused and help you reach your weight loss goals:

• Celebrate your non-scale victories . Choosing to be active and overcoming cravings are daily victories in the weight loss journey. These signs of strength and determination are sometimes better benchmarks than staring at the scale.
• Practice self-compassion . “The practice of self-compassion and shifting your mindset away from perfection is the biggest step you can take to achieving your weight loss and health goals,” Palinski-Wade says.
• Don’t be afraid to ask for help . If you’re struggling to lose weight, there are many people who can help, including health care providers and registered dietitians.

Calculate Your Weight Loss Percentage

David Levine Oct. 11, 2023

The U.S. News Health team delivers accurate information about health, nutrition and fitness, as well as in-depth medical condition guides. All of our stories rely on multiple, independent sources and experts in the field, such as medical doctors and licensed nutritionists. To learn more about how we keep our content accurate and trustworthy, read our  editorial guidelines .

Foster is the chief science officer at WeightWatchers.

Nadolsky is an obesity and lipid specialist and medical director at WeightWatchers.

Palinski-Wade is a nutrition consultant, speaker, spokeswoman and author of the books "Belly Fat Diet For Dummies," "2 Day Diabetes Diet" and "Walking the Weight Off For Dummies."

Sackmann is a registered dietitian and the owner of Kelsey P. RD, based in Butler, New Jersey.

Tags: weight loss , food and drink , exercise and fitness , diet and nutrition , diets

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'Alarming' differences in teens' diet, exercise, and obesity levels

In Ireland 40% of girls from a low-income background eat fruit daily compared to 51% of girls from more well-off backgrounds.

"Alarming” differences in diet, exercise and obesity levels are to found between teenagers from poorer and richer backgrounds across Europe - including Ireland - sparking an inequality epidemic, the World Health Organisation has warned.

The WHO/Europe is urging governments to tackle the problem through changes in food regulations, encouraging active travel and sport, limiting access to fast food around schools and other measures.

In a report published on Thursday, they warn “a vicious cycle of disadvantage” is exacerbated by “unhealthy eating habits, rising rates of overweight and obesity, and low levels of physical activity”.

The Irish data shows teenagers from higher-income families have more access to sport and tend to eat more healthily than those from lower-income families.

Healthy food is often unaffordable or inaccessible for lower income families, said Dr Martin Weber, team lead for Quality of Care and Programme Manager of Child and Adolescent Health at WHO/Europe.

This is "leading to a higher reliance on processed and sugary foods, which can have detrimental effects on adolescent health", he warned

Dr Hans Henri P Kluge, WHO Regional Director for Europe similarly warned: "The socio-economic disparities in adolescent health behaviours contribute to a vicious cycle of disadvantage." 

Fruit intake

The report, using data from 44 countries, shows 56% of boys and 51% of girls aged 15 do not eat fruit or vegetables daily.

Boys are less likely to eat fruit in Ireland — 34% of those from a lower-income and 46% from more well-off groups.

Across Europe the data shows that one in four teenagers eat sweets or chocolates every day.

This is similar in Ireland where 23% of girls of any income eat chocolate daily, as do 22% of lower-income boys and 18% of boys from higher-income families.

However, girls and boys in Ireland are among the least likely to have a sugary drink every day. Some 12% of girls from lower-income families do and 2% of more well-off girls.

For boys, 7% from higher-income families have a daily sugary drink and 8% from lower-income families. 

Looking at exercise, 56% of girls and 75% of boys in Ireland do vigorous physical activity outside of school three times or more weekly.

However, 55% of less well-off girls have this opportunity compared to 73% of more well-off girls. For lower-income boys the rate stands at 68% compared to 87% of wealthier boys.

The Irish National Physical Activity plan was highlighted as an example of good practice.

Obesity rates for European teenagers have risen from 21% in 2022 to 23% the report found. It shows 27% of teenage boys are overweight compared to 17% of girls.

Adolescents from less affluent families are more likely to be overweight or obese - at 27% - compared with 18% of more well-off teens.

The report uses data from the Health Behaviour in School-aged Children study and states Ireland did not supply sufficient data on weight for individual analysis.

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