Why does what we eat really matter? Because we live in a culture hyper-focused on appearance rather than health, our understanding of the significance of nutrition is distorted. Too many people think it’s solely about finding the right number on the scale. Our motivations to eat well – to eat whole, nutritious foods – don’t start and stop with weight.
Here are just a few ways nutritional habits impact your body, mind, and overall health:
10 Surprising Ways Nutrition Affects Us
#1 – Mental Health and Mood
The connection between diet and mental well-being is complex, involving various nutrients that influence neurotransmitter production, brain function, and overall mental health. Certain nutrients are precursors to neurotransmitters, the chemical messengers that transmit signals in the brain. For example, amino acids from protein-rich foods are essential for producing neurotransmitters like serotonin, dopamine, and norepinephrine, which play vital roles in mood regulation.
Additionally, antioxidants, caffeine, and omega-3 fatty acids contribute to proper brain health and function.
#2 – Sleep Quality
There’s more to the sleep-nutrition correlation than avoiding caffeine before bed. Certain nutrients, like magnesium and melatonin, promote relaxation and a healthy sleep-wake cycle. Eating heavy, spicy, or greasy foods may disrupt your sleep throughout the night with heartburn and indigestion. Ensure you’re giving your body everything it needs to properly rest – and avoid foods that leave you tossing and turning!
#3 – Energy Levels
Balanced nutrition provides the necessary fuel for your body. Consuming a mix of carbohydrates, proteins, and fats helps regulate energy levels throughout the day. The quality of these macronutrients makes a difference, too. Refined carbohydrates don’t take much time for the body to process, resulting in spikes in blood sugar and crashing energy levels.
#4 – Digestive & Gut Health
Science continuously discovers strong links between gut health and overall health. The gut and brain are interconnected through the gut-brain axis. A healthy gut, supported by a diverse range of fiber-rich foods and probiotics, positively impacts mood and mental health. Studies also support the theory that a healthy gut biome impacts blood sugar and weight management.
#5 – Hormone Regulation
Hormones aren’t just a teenage concern. Nutritional habits can impact hormone balance. For example, a diet high in refined sugars may contribute to insulin resistance and hormonal imbalances. These imbalances, in turn, can cause fertility issues, weight gain, and other unwanted side effects.
#6 – Joint & Bone Health
The older I get, the more I think about things like bones and joints. We all know someone who fell and broke a hip or struggles with aching knees. As a runner, the last thing I need is joint pain! Omega-3 fatty acids have anti-inflammatory properties that may benefit joint health. Calcium and vitamin D help prevent osteoporosis.
#7 – Skin Health
Skin is more than skin. It’s its own organ – the largest we have, in fact. Nutrient-rich foods contribute to healthy skin. Vitamins like A, C, and E and antioxidants help maintain skin elasticity and protect against damage. It’s not just about keeping wrinkles at bay but reducing your chances of developing skin diseases like melanoma!
#8 – Cognitive Function
As we age, most people fear losing their mobility or independence. Cognitive decline, though, is no joke. Many of us have seen the devastating effects of dementia. While genetic factors are at play here, what we eat really contributes to long-term brain health and function. Focus on getting enough omega-3 fatty acids and antioxidants in your diet to help prevent mental decline.
#9 – Immune System
Do you find yourself getting sick all the time? You might want to reexamine what you eat! Proper nutrition supports a robust immune system. Nutrients like vitamin C, zinc, and antioxidants affect immune function. The proper nutrients help your body fight off bacterial and viral infections. And should you get sick, you’ll reduce your recovery time.
#10 – Longevity
Finally, good nutrients mean a longer (and higher quality) life. A nutritious diet is associated with a lower risk of chronic diseases, from heart conditions to cancer. These diseases take too many people too soon. If you want to live longer, eat better…period!
So, what should I eat?
The impact of nutrition is all well and good. But what should you eat? I’m no dietician. Generally, you want to focus on whole foods, leafy greens, and quality protein sources. Avoid refined sugars, processed foods, and trans fats. Ultimately, I recommend consulting with a nutritionist or licensed dietitian to address specific health concerns.