However, these risks can be significantly reduced if it is recognised early and specifically treated with relatively simple measures. Patient and nutritional assessment accompanied by appropriate lifestyle advice and an effective referral system are essential in supporting positive long-term behavioural change.
All patients should be given advice on diet and exercise. However, particular emphasis should be made for the most vulnerable, including:. The benefits of improving nutritional care and providing adequate hydration are immense, especially for those with long-term conditions.
The evidence shows clearly that if nutritional needs are ignored, health outcomes are worse, this is outline in Box 1. Lifestyle advice should be appropriate, personalised, safe and effective 17 as well as ensuring equality, improved outcomes and the best patient experience.
Accessing approved documents and resources will empower and equip nurses with the tools to provide clear recommendations on behaviours that will help service users maintain a healthy weight or prevent excess weight gain. The National Institute for Health and Care Excellence NICE NG7 guidelines 18 are service user centred and focus on the prevention of excess weight gain for children and adults without particular needs.
Additional guidelines PH53 19 emphasise an integrated approach to preventing and managing obesity, drawing upon local authorities, working with other local service providers, clinical commissioning groups and health and wellbeing boards.
Draw on strategies such as Change 4 Life and the more recent Start 4 Life, aiming to inspire anyone working with families and encourage everyone to eat well, move more and live longer.
It is expected that the nurse will draw upon the wider inter-professional team such as registered nutritionists, dieticians, physiotherapists and personal trainers with specialist exercise referral qualifications to ensure a broad and personalised approach to healthcare is achieved.
Signposting individuals to local services that support healthy living, for example cooking groups and exercise facilities can enhance the desired outcomes. Concerning the promotion of physical activity, nurses can encourage service users to identify activities they enjoy doing the most.
These may be activities of everyday living such as gardening or doing housework. The most common situations to cause a lapse include travel, holidays, illness, stress, poor weather, and competing family obligations.
Service users can be taught how to overcome such barriers and replace negative thoughts with more realistic or positive ones. Our environment does not sufficiently enable the public to make healthier choices easily. Utilising appropriate resources and tools that educate, enable and empower nurses is vital in our approaches to tackle the obesity crisis.
Loprinzi et al. Physical activity and the brain: A review of this dynamic, bi-directional relationship. Brain Research ; McKinsey Global Institute. How the world could better fight obesity. National Diet and Nutrition Survey: results from Years 1 to 4 combined of the rolling programme for and to and World Health Organization. Obesity and overweight. Public Health England. National Obesity Observatory.
Briefing Note: Obesity and life expectancy , Fats or lipids serve a variety of functions, including all three purposes of nutrition: to form and maintain body structures, to regulate metabolism, and to provide the second main source of energy. The importance of fat as an energy source depends on the intensity of exercise as well as on the availability of carbohydrates [ 18 ]. However, if the body starts to run low on carbohydrate it will increase its use of fat.
This may affect physical performance as fat utilisation is generally associated with low intensity muscular activity. Fat, stored as triglyceride in the adipose tissue i.
Under normal conditions, the body's stored fat could provide energy for continuous exercise lasting for several days, unlike the carbohydrate stores which would last less than 2 hours. If fat was the only substrate, this would theoretically enable individuals to exercise continuously at marathon speeds for more than 70 hours [ 22 ].
It should be noted, however, that the body will convert excess amounts of carbohydrates and proteins into fat if caloric expenditure is less than caloric intake. In foods such as butter, margarine, and mayonnaise, fat has an obvious high content. However, in other foods, the fat content may be high but not as obvious; this is known as hidden fat e. It would be interesting to note, for example, that while g baked potato contain calories, the same g of fried potato chips contain calories!
Protein forms the structural basis of muscle tissue which is the largest protein pool within the body , it is involved in growth and repair of damaged tissue, and has a role in the metabolic process that converts both carbohydrate and fats into energy. If carbohydrate and fat fail to provide enough energy, protein will be switched on to provide any extra energy.
Protein is broken down into amino acids. There are 25 main amino acids; 8 of them called essential amino acids cannot be manufactured in the body and have to be found in our food. Vegetable sources are described as being 'incomplete' as they lack at least one of the essential amino acids. So, optimal levels of protein should be maintained in the dancers' body. The average person needs 0. The above may not be applicable to individuals who consume low caloric diets e. In such cases, protein supplementation may be necessary for maintaining an optimal nitrogen balance and for reducing impairment in training status.
Excess protein intake, is used as energy, converted to fat and stored, or excreted. Although most of the 13 known vitamins cannot be synthesised by the human body, they are nevertheless essential for maintaining optimal bodily function [ 30 ]. These nutrients contribute to the various chemical processes which regulate metabolism, release energy and repair tissue.
These vitamins can be mainly received through fresh fruit and vegetables. Apart from vitamin C, excess supplementation can aggravate existing medical conditions [ 33 ]. Daily ingestion of these vitamins is not necessary, given that they are normally stored in the liver and in the fat cells of the adipose tissue. Foods that are rich in vitamins C and E may provide some protection against cancer and heart diseases. These vitamins serve as antioxidants to counter the damaging effects of the reactive chemicals known as free radicals, on the cell membranes [ 34 ].
Preliminary research has also shown that increased incidence of musuloskeletal injuries may be due to low levels of vitamins C and E. Citrus fruits, cabbage, and broccoli are good sources of vitamin C; E can be obtained from vegetable oils and green leafy vegetables. However, there is only limited evidence that intakes above the recommended daily allowance are beneficial [ 35 ]. Physical activity has so many benefits to your health. It can help you get to and stay at a healthy body weight, reduce the risk of bone fractures if you have osteoporosis, and can reduce the risk of many other illnesses like cancer and heart disease.
For most people, participating in physical activity is safe. However, some people should check with their health care provider or a qualified exercise professional before they start becoming more physically active. For information on the benefits of physical activity, setting goals and overcoming barriers, as well as safety tips and precautions, visit the Physical Activity section of our website.
If you have questions about physical activity or exercise, call to speak to a qualified exercise professional, Monday to Friday from 9am to 5pm Pacific Time, or you can Email Physical Activity Services. You can also leave a message after hours. Food provides energy for physical activity. To get the energy you require, you need to get the proper amount of:.
Eating a diet that is varied, balanced, and moderate can provide you with all the nutrients the body needs without getting too much or too little of any one nutrient.
When healthy eating habits become a lifestyle, we are healthier and happier. Frequent studies are indicating healthy food intake as the most important part of our fitness programs. Some physicians are teaching healthy eating habits and lifestyles as a way to improve overall health by reducing obesity and related disease.
Nutrient-dense foods , or "superfoods," include lean proteins, healthy carbohydrates, and fats essential to our health. Superfoods are a rich source of vitamins, minerals, and antioxidants relative to the amount of calories that they contain. Antioxidants are shown to reduce inflammation in our body helping us fight disease and illness.
Powerful antioxidants in leafy greens and vegetables, for example, help protect out cells from potential free radical damage. Some superfoods contain compounds that increase our metabolism for more efficient fat burning. Red peppers contain a molecule called capsaicin shown to enhance the rate we burn body fat.
Eating healthy food helps improve health, and can also enable us to reach fitness goals. Quercetin is a powerful antioxidant naturally occurring in a wide variety of plant foods.
In fact, quercetin research indicates it to be one of the most potent antioxidants with numerous health benefits. Many athletes supplement with quercetin to reduce muscle inflammation caused by intense workouts. According to a study published in the International Journal of Preventive Medicine, quercetin supplementation significantly improved athletic performance , increased metabolic rate and lean mass among athletes.
The following foods are a rich source of quercetin:. Your best fat burner is not going to come in a bottle but by eating foods containing certain compounds. We can increase the rate we burn fat naturally according to nutrition research.
Eating foods that stimulate and enhance the fat burning process will help us reduce fat more effectively. Adding metabolism-boosting foods will be a great supplement to your existing workout and nutrition program. The following foods may increase our metabolism:. Peanut butter just so happens to be the number one sports nutrition superfood. It contains healthy fat, is nutrient-dense and shown to provide long-lasting energy for optimal athletic performance.
Selecting natural or organic peanut butter is recommended to avoid added sugar and preservatives. Peanut butter contains quality nutrients and supplies lasting energy at 90 calories per 2 tablespoon serving. It also contains 7 grams of protein per ounce compared to other nuts only supplying 4 grams. Adequate protein intake is essential for muscle growth.
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