Decoding Wellness Factors: Nutrition, Exercise and De-Stress

The human body has been through billions of years of evolution. From the time of hunter gatherers to the current state of well-disciplined compartmentalization of food science, our habits of consumption have transoformed more dramtatically than the body may have been able to adapt. The long food chain now constitutes many industries within the food industry that includes- agriculture, high yield crops, livestock farming, storing, distribution and logistics, retail, and finally food on the table. Ultimately, the most important factor for individuals is understanding what food they should consume, the body’s needs, and whether the quality and source of the nutritients is optimum. The body converts all food to energies to fuel the bodily functions and excess of most nutrients is usually stored for future use. Although carbohydrates are the easiest and fastest fuel, there are other sources too that yield enegry to keep us alive. To maintain a targeted body weight, balance of intake and output needs tracking and a physically active lifestyle is generally considered healthy. The energy stored and the source of that energy in the human body is depicted in the following table:

Table-1: Essential energy stores in human body.¹

It is beneficial for everyone to understand the most basic nutrition that will help modify food habits and embrace a better lifestyle.

A good routine to maintain optimum weight is inclusive of the following:

1. Carbohydrates and Fibers: Incorporate resistant carbohydrates in the regular diet. It takes longer for this starch to breakdown in the digestive system. This avoids glucose and insulin spikes in the blood and provides slow release of glucose. Soluble fibers (Fig-1) from resistant starch, fruits, and vegetables remove bile salts from body; bile salts make cholesterols and removal of bile salts inadvertently lowers blood cholesterol. Soluble fibers dissolve in water and gastric juices as they move in the small intestine and form gel like substance that gut microbiome can ferment. The insoluble fibers (Fig-1) like cellulose do not dissolve in water and move through the colon and are for the gut microbiomes that will ferment the fibers and produce short chain fatty acids that give energy to the colon and at the same time protect the intestinal lining and reduce inflammation. It reduces constipation and hemorrhoids. Both help in less absorption of fat. Example- cooked and cooled starches like potatoes, rice, oats, pasta, sushi rice, plantains, starchy vegetables, whole grains, etc.²

Figure-1: Soluble and insoluble fibers³

2. Refined Starch and Glycemic Index: Avoid refined starch as much as possible. These have high glycemic index, digest easily and enters into the bloodstream very fast, causes insulin spike and is absorbed from blood into the cell to first use as energy, then the excess is stored as glycogen particles in the muscle and liver. As each glycogen particle also requires 3 molecules of water, high glycogen storage also retains water in the body. If the glycogen storage is saturated, then the excess glucose still being consumed will turn into fat and be stored in tissues. The fast glucose and insulin spike from refined carbs makes people hungry again soon and drives an overeating cycle which may develop into obesity and type 2 diabetes. Example of refined carbs- white pasta, white rice, white flour, white sugar, white bread, processed foods, juice, morning cereals (except bran), sodas, noodles, candies, pastries, donuts, desserts, sports drinks, packaged chips and cookies, syrups, honey, etc.

Figure-2: The bran cover helps in slow release of glucose into the blood.⁴

Diet needs to include low GI foods like whole grains, legumes, vegetables, whole grains, oats, limited quantity of fruits to avoid insulin spike.

3. Beverages: High calorie beverages like alcohol, sodas, fruit juice should be avoided. Instead, green tea, some coffee (not excess), and water are healthier options.

4. Protein Enriched Diet: Where there is no kidney disease or other restrictions, more protein intake is better than carb or fat dense diets. Protein has a higher thermic effect and gives a feeling of fullness. Examples- Lean meat, fish, eggs, beans, legumes, etc. Researchers have indicated that whole grain carbohydrates and higher protein suppresses the surge of ghrelin, the hunger hormone more effectively than diets rich in fat.

5. Healthy Fats: Foods rich in poly and mono-unsaturated fatty acids like almonds, walnuts, avocado, olive oil, dark chocolate, egg yolks, omega-3 rich fish, chia seeds are beneficial. Processed vegetable oils, processed transfats especially margarine and preserved bakery foods should be avoided.

6. High intake of fibers from vegetables are essential for vitamins, minerals, and gut microbiome. Example- spinach, kale, water containing pumpkins, carrots, leafy salads, etc.

7. Diet must contain iron, zinc, iodine, and selenium rich foods. Foods like- meat, poultry, seafood, nuts, dairy contain these minerals.

8. Probiotics for the Gut Microbiota: Homemade sour yogurt, Greek yogurt, kefir, kombucha, kimchi, etc are the fermented items that is commonly taken in many cultures. These help in better digestion and maintain the gut microbiome health.

9. Water: Adequate intake of water. All chemical reactions in the body including digestion, metabolism, and excretion of waste and toxic product requires water. The fluid maintains the temperature of body. People going on a starvation diet or carbohydrate restricted diet would like to remember that the first three days of loss of weight is purely the depletion of stored glycogen and the water molecules with the glycogen.

10. High Thermic Effect of foods increases the metabolic rate by requiring more energy to process the food to get the nutrients.

1. Protein-rich Foods: As mentioned above, proteins like lean meats, fish, eggs, can help raise the metabolic rate and burn more calories.
2. Fibrous Vegetables: High fiber vegetables like broccoli, spinach, and kale have a high thermic effect and helps in feeling full longer and burn more energy.
3. Whole Grains: Brown rice, quinoa, and oats are high in fiber and have high thermic effect. These also give a feeling of fullness unlike white rice, refined sugar, white flour, and processed foods.
4. Spicy Foods: Spices like chili peppers, bell peppers, paprika, and cayenne pepper contain a compound called capsaicin, which can increase metabolic rate and help burn more calories.
5. Green Tea: Green tea contains catechins, which can increase metabolic rate and augment in burning more calories.⁵

Other Factors of wellbeing:

1. Adequate Sleep: 7-8 hours of proper sleep is essential to maintaining a healthy circadian rhythm. Sleep plays the most important role in hormone surge and proper metabolism. Staying awake all night releases high cortisol which reduces insulin sensitivity and increases fat storage; growth hormone release will also be imbalanced which will affect tissue repair. Sleep cycle is constituted of four stages (Fig-3). Different stages burn calories from different fuels. During deep sleep, fat is the primary fuel to keep all systems active.

Figure-3: Stages of sleep cycle

2. Less Screen Time: Screen time, especially late at night increases cortisol that disturbs the sleep cycle, disturbs the hormone surge, and mental wellbeing. Many children and adults are suffering from dry eyes due to constant screen time. It is affecting the mental wellbeing of both children and adults and driving a transformation in social etiquette and behaviour amongst everyone.

3. Regular Exercise: Moving the body at all times switches the body to an energy expending mode. The more the body moves, the more blood glucose and stored glycogen is expended. Prolonged low intensity exercise burns fat to yield energy. Regular cardio (running, brisk walking, swimming, jogging, cycling) exercise and weight training will increase the metabolic rate where the body remains in energy burning mode even on the days of no exercise. The basic science of losing weight is a sustainable habit of low intake of energy dense food that has a tendency to get stored in the body very fast (refined carbs, excess fats, and excess of proteins) and regular exercising to increase the muscle tone and muscle hypertrophy. There is no alternative to a fine balance of healthy diet, regular exercise, and optimum sleep.

4. Eating slowly, mindfully and stopping when one is 80% full. How can this be monitored? Well, when the movement like bending is still easy after a meal then that is a sign that one is full.

5. Meditation, Spiritual Routine for Mental Wellbeing: Stress management and coping stress is now a big part of our lives. Spiritual practice and mental health counseling can help in this.