Have you ever had the experience of feeling sick to your stomach and even experiencing nausea and vomiting after eating a greasy meal? Did you know that your eating habits may affect your lifespan?
According to a study in The Lancet, 11 million people worldwide die each year from poor eating habits, accounting for 22% of all deaths.
So, what kind of eating habits are bad? How can we change these poor eating habits? Are there any scientific guidelines and recommendations?
Scientists at the Buck Institute on Aging in the United States have found that restricting calorie intake not only improves health and longevity, but more importantly, it also protects the brain to a large extent.
The findings, published in the online edition of Nature Communications on January 11, 2024, reveal a key role played by a gene called OXR1 in controlling the longevity of life associated with diet.
Dr. Kenneth Wilson, a postdoctoral fellow at the Barker Institute on Aging, noted that people often think that controlling the amount of food you eat may affect the digestive tract or fat accumulation, but the effects on the brain are often overlooked.
This study not only reveals the role of the OXR1 gene in slowing aging and slowing down the development of neurodegenerative diseases, but also points to the potential of nutrient restriction strategies such as intermittent fasting or calorie restriction to increase levels of this gene and thus exert its protective effects.
In addition, the research team also discovered a neuron-specific response that modulates the protective effects of dietary restrictions on nerves.
Professor Lisa Ellerby, as co-senior author of the study, highlighted the importance of this gene in preventing aging and neurological diseases.
A study published in The Lancet in 2017 was an important outcome on this topic. The study, which covered 195 countries and lasted 27 years, provided an in-depth analysis of the consumption of key foods and nutrients.
The researchers selected 15 dietary habits associated with risk factors for the global burden of disease, such as:Low nut intake, high sodium intake, low fruit intakeThe relationship between these dietary habits and mortality and morbidity of some diseases was quantitatively analyzed.
Astonishingly, the results show that 11 million deaths are caused by poor eating habits worldwide, accounting for about 22% of all deaths.
This data is sobering and shows that the impact of diet on health is far greater than we think. Further data analysis revealed gender differences, with the main dietary factors for female mortality being:Eating too little whole grains, and males are the causeExcessive intake of high sodium.
In China, high-sodium hunger is also the main dietary factor that causes death in the population. This is not just a problem unique to China, but a global health challenge.
High-sodium dietIt is dangerous because it causes a large amount of sodium ions to enter the body, increasing the osmotic pressure in the body. This ionic imbalance not only triggers cell dehydration and necrosis, but can also lead to excessive cell proliferation, which increases the risk of cancer.
On the other hand, the antioxidants rich in whole grains and fruits play an important role in preventing cancer. Antioxidants can inhibit the inflammatory response that can lead to cancer, thereby reducing the risk of cancer to some extent.
This means that low whole grain and low fruit intake actually pose a greater threat to human health than the commonly accepted diet high in oil and sugar.
The findings of this study pose a serious challenge to our eating habits. It prompts us to pay attention to the sodium content of our daily diet, while also increasing our intake of whole grains and fruits.
This is not only to avoid various chronic diseases, but also to maintain overall physical health.
1) Heavy food that is very appealing to many people. While these foods have a strong flavor and are able to stimulate the appetite, they tend to contain excessive salt.
Long-term excessive salt intake can not only harm kidney health, but it may also lead to an increase in blood pressure and an increased risk of diseases such as kidney disease and high blood pressure.
2) Another issue of concern is excessive consumption of sweets. Sweets can be enjoyable and stress-relieving, but overconsumption can have negative health effects.
Excessive sugar intake may not only lead to dental problems, such as tooth decay, but may also affect blood sugar levels, indirectly increasing the risk of diabetes. Therefore, it is important to control the intake of sweets properly.
3) Using too much oil, especially animal oil, when stir-frying, is also a common problem. This practice will lead to excessive intake of oil and fat, which will not only easily lead to weight gain, but also may cause elevated blood lipids, thereby increasing the risk of cardiovascular and cerebrovascular diseases.
4) Eating too fast is also a common problem for many people in a fast-paced life.
Eating fast can lead to indigestion and gastrointestinal problems, and it is easy to unknowingly consume too much food, which can lead to obesity in the long run. Therefore, it is very important to develop a diet habit of chewing and swallowing slowly.
5) It is a topic that many people pay attention to. While controlling your diet is necessary in the process, extreme dieting methods are not only ineffective, but can also be detrimental to your health.
Health** should be combined with a sensible diet and moderate exercise to achieve long-term healthy weight management.
6) Finally, modern and fast delivery services make it very convenient to have a late-night snack. However, eating before bedtime, especially a high-calorie late-night snack, can be taxing on the stomach and intestines, promoting fat accumulation and leading to weight gain.
Therefore, it is advisable to avoid eating large amounts before bedtime and, if necessary, choose milk or fruit as a healthier nighttime snack.
By focusing on and improving daily eating behaviors, we can effectively prevent diseases and promote healthy living.
A healthy eating plan requires adjustments in many aspects, including a balanced diet, a varied diet and a regular diet.
1) In the daily diet, the ratio between animal foods such as meat, eggs and milk and plant foods such as vegetables and fruits needs to be reasonably arranged.
In addition, the choice of staple foods is also important, and we should not limit ourselves to fine grains such as rice, but should introduce whole grains appropriately to achieve a comprehensive balance of nutrition.
2) Dietary diversity is also an important part of maintaining a healthy diet. We should try to diversify our food choices and make sure to eat at least 10 different foods per day and at least 15 different foods per week to ensure that the body is getting a variety of essential nutrients.
3) Three meals a day should be done on time and in accordance with the amount to avoid the bad habit of overeating. A regular diet not only helps maintain good digestion, but also helps to maintain a healthy weight by avoiding excessive intake.
In addition to the above three points, we should also pay attention to less salt, less oil, and sugar control in our daily diet. Excessive salt, fat, and sugar intake increases the risk of various chronic diseases, such as high blood pressure, heart disease, and diabetes.
Try to avoid or reduce the consumption of pickled and fried foods, which are often high in salt and unhealthy fats. At the same time, eat more fresh fruits and vegetables, and drink more water to promote the body's metabolism and maintain the balance of body water.
In our daily lives, our dietary choices not only affect our physical health, but also have an important impact on our mood, hair, etc.
Some foods can help us improve our mood, maintain ** health, and even enhance the quality of our hair due to their specific nutrients.
Dr. Kelly O'Connor of Moxie Medical Center in Baltimore, USA, noted that when we are in a low mood, we tend to have a sweet tooth.
This is because carbohydrates stimulate the brain to secrete serotonin, which relieves stress and depression. However, simple carbohydrates, such as sugar and refined flour, can cause rapid fluctuations in blood sugar, which can make mood more unstable.
Therefore, it is better to choose complex carbohydrates, such as lentils and whole-wheat bread, which stabilize blood sugar levels and help us maintain a good mood state.
Research from Michigan State University has found that foods rich in omega-3 fatty acids are beneficial, reducing inflammatory acne and acne.
Omega-3 fatty acids help reduce inflammation and infection. Fish, walnuts, and flaxseeds are all high-quality foods rich in omega-3 fatty acids, and regular consumption of these foods can help keep you clean and healthy.
When it comes to nail health, if you notice that your nails are prone to splitting or brittle, it could be a sign of insufficient protein intake. Nails are made up of keratin, which is essential for their health.
Eating enough protein each day, such as lean beef, poultry and nuts, can help improve the quality of your nails. Eggs are a high-quality protein**, and eating two eggs a day for breakfast provides about $125 grams of protein.
Finally, for the improvement of hair quality, daily consumption of green tea is a good choice. The caffeine contained in green tea slows down the secretion of a chemical that causes hair follicles to shrink, which in turn makes hair look thin.
Therefore, drinking 2 to 3 cups of green tea a day can help improve the environment in which your hair grows, making your hair look thicker and healthier.
In short, diet has a close relationship with longevity, and we should change bad eating habits according to scientific research, increase the intake of whole grains, fruits, legumes and nuts, and reduce foods high in sodium, oil and sugar to achieve a balanced and varied diet.
At the same time, we can also improve our mood, nail and hair condition by choosing some specific foods to make ourselves healthier and more beautiful. Diet is an indispensable part of our lives, let's start today and prolong our lives with a healthy diet!