Information
Below is some general information about nutrition and health.
Weight Loss
Weight loss should not be about starving yourself and trying to be as thin as possible. Just as being overweight and obese can have a bad effect on your health, so can being underweight. When you under-eat you deprive your body of enough of the nutrients it needs to function properly and stay healthy which can lead to impaired wound healing, higher infection rates, infertility, and in the longer term to cancer, premature aging, and osteoporosis. Rather than focusing on 'being thin' the focus should be on 'being healthy' i.e. eating a healthy diet of nutrient dense foods in appropriate portion sizes, and exercising regularly. If you make this a lifestyle choice then the weight loss will follow naturally. This approach to weight loss is sustainable for your lifetime, whereas depriving yourself of food is not. Food deprivation can also lead to yo yo dieting and binging leading to greater weight gain in the long run.
Sports Nutrition
Are you training for a particular sport or event? What you eat pre- and post- exercise can have a major effect on your performance and recovery. The timing of these meals also affects performance and recovery. Carbohydrates are very important when you are physically active as they provide the fuel that makes your muscles work. The amount of carbohydrate you need per day depends on your body weight and the intensity and duration of the exercise or sport you are participating in. Protein is needed in smaller amounts for muscle repair and recovery. If you are exercising for 90 minutes or more at a time you may also need to ingest the right amount of carbohydrates while you are exercising to maintain performance. This will have to be planned and practiced during training so you are sure this will work for you during an event.
Pregnancy/Lactation
Nutrient needs increase during pregnancy and lactation. Good nutrition plays a vital role in the development of the foetus and baby, and is also necessary during pregnancy to lay down the energy stores required by the mother to support breastfeeding. Nutrition prior to becoming pregnant is also important. If you are planning on becoming pregnant it is recommended you take a 0.8mg folic acid tablet per day at least 4 weeks before and 12 weeks after conception to reduce the risk of neural tube defects. It is also important to consume a healthy diet to ensure you have the proper nutritional status to support a pregnancy. The foetus is vulnerable during the early weeks of pregnancy when most women are unaware they are pregnant so it is also important to avoid alcohol and other drugs if you are planning on becoming, or think you might be pregnant.
Older Adults
Nutritional needs for older adults are generally similar to younger adults. There can be an increased requirement for calcium due to a decrease in bone density as we age. This is usually more the case for women who are more susceptable to osteoporosis than men. Ensure you eat at least two servings of milk or milk products per day. Tinned sardines or salmon are also good sources of calcium when you include the bones. Vitamin D is also important for maintaining bone density. The best way to get Vitamin D is by exposing your skin to the sun. Sunscreen prevents the Vitamin D action from the sun, so the best time to get your dose of Vitamin D is early or late in the day when the suns rays are less harmful and you won't get sun burnt and damage your skin. Weight bearing exercise helps to encourage bone turnover so is also useful in helping to maintain bone density.
Older people can also have a decrease in appetite due to a decrease in activity levels as we age. In these cases it is necessary to eat a diet full of nutrient rich foods to ensure nutrient requirements are being met. Changes in our digestive system function and senses as we age can also affect food intake.
Even as we age it is still important to remain active and exercise regularly for as long as possible to remain healthy, to retain muscle mass, and to maintain a healthy body weight. Retaining muscle mass helps to support your immune system, so can therefore help you to recover better and quicker from illness. Retaining muscle mass also helps elderly people to be more stable on their feet lowering the risk of falls and injuries.
