Good nutrition: What are the effects on the body? Why do we need good nutrition?
- The Australian Cardiovascular Research Centre
- Aug 19, 2022
- 2 min read
Updated: Dec 6, 2022
Why do we need good nutrition?
Brain health
Your brain requires many nutrients to function and perform optimally, especially during ageing [1]
Reduce the risk of physical health problems
Eating a variety of nutrients reduces the risk of physical health problems, such as heart disease, type II diabetes, overweight and obesity, stroke and some cancers [2-4]
Improve sleep patterns
A varied diet also improves sleep patterns [5]
Improve energy levels and general health
A varied diet also improves energy levels and general health
Effects on our mood and mental health
The type and quantity of food we consume has a significant noticeable effect on our mood [6-8]
Some foods can increase mood, energy levels and performance, while others have the opposite effect [6-8]
Fresh fruit, vegetables, nuts and whole grains can reduce our risk of developing mental health conditions, such as depression [6-8]
Nevertheless, food high in sugar can increase our risk for these mental health conditions [6-8]
Maintain a healthy gut microbiome
The gut microbiome is a critical element of emerging medicine regarding the prevention and understanding of chronic diseases, such as diabetes and obesity (overweight) [9, 10]
A balanced diet ensures that your microbiome is varied, abundant and optimal – which is proven to benefit your long-term health and reduce the risk of chronic diseases [9-12]
Overall health
Good nutrition is essential for our overall health
The consequences of a poor or unbalanced diet can exacerbate previous health conditions and lead to the development of new health problems and poor mental health.
Strategies for improving dietary habits
These are the top 5 tips from experts:
1. Prepare most of your meals at home using whole or minimally processed foods
2. Create an eating plan each week
3. Choose recipes with lots of fruit and vegetables
4. Water instead of sugary drinks
5. Eat smaller meals more frequently
NOTE: Food consumption and habit formation
Food consumption and habit formation are closely linked together. Sometimes we eat when we are not hungry, just out of habit. Avoid eating in places of your home that you frequently occupy (e.g. your office desk or your couch). Separate the two activities to break the habit cycle.
Recognising how our lifestyle affects our long-term health is critical for making informed decisions
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Reference:
[1] Melzer TM, Manosso LM, Yau S-Y, Gil-Mohapel J, Brocardo PS. In Pursuit of Healthy Aging: Effects of Nutrition on Brain Function. International Journal of Molecular Sciences. 2021;22(9):5026.
[2] Roberts SB, Silver RE, Das SK, Fielding RA, Gilhooly CH, Jacques PF, et al. Healthy Aging—Nutrition Matters: Start Early and Screen Often. Advances in Nutrition. 2021;12(4):1438-48.
[3] Mullins AP, Arjmandi BH. Health Benefits of Plant-Based Nutrition: Focus on Beans in Cardiometabolic Diseases. Nutrients. 2021;13(2):519.
[4] Benson T, Bucher T, Oughton R, McCloat A, Mooney E, Farrell S, et al. The effects of nutrition and health claims on the nutrient composition of single and subsequent meal servings. Appetite. 2022;176:106105.
[5] Vernia F, Di Ruscio M, Ciccone A, Viscido A, Frieri G, Stefanelli G, et al. Sleep disorders related to nutrition and digestive diseases: a neglected clinical condition. International Journal of Medical Sciences. 2021;18(3):593-603.
[6] Owen L, Corfe B. The role of diet and nutrition on mental health and wellbeing. Proceedings of the Nutrition Society. 2017;76(4):425-6.
[7] Stevens AJ, Rucklidge JJ, Kennedy MA. Epigenetics, nutrition and mental health. Is there a relationship? Nutritional Neuroscience. 2018;21(9):602-13.
[8] Rucklidge JJ, Kaplan BJ. Nutrition and Mental Health. Clinical Psychological Science. 2016;4(6):1082-4.
[9] Armougom F, Henry M, Vialettes B, Raccah D, Raoult D. Monitoring Bacterial Community of Human Gut Microbiota Reveals an Increase in Lactobacillus in Obese Patients and Methanogens in Anorexic Patients. PLoS ONE. 2009;4(9):e7125.
[10] Brown CT, Davis-Richardson AG, Giongo A, Gano KA, Crabb DB, Mukherjee N, et al. Gut Microbiome Metagenomics Analysis Suggests a Functional Model for the Development of Autoimmunity for Type 1 Diabetes. PLoS ONE. 2011;6(10):e25792.
[11] Carvalho NMD, Costa EM, Silva S, Pimentel L, Fernandes TH, Pintado ME. Fermented Foods and Beverages in Human Diet and Their Influence on Gut Microbiota and Health. Fermentation. 2018;4(4):90.
[12] Cummings JH, Macfarlane GT, Macfarlane S. Intestinal bacteria and ulcerative colitis. Curr Issues Intest Microbiol. 2003;4(1):9-20.
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