The Key to a Healthy Lifestyle; Self-awareness

 By : Muhammad Yousuf Uyghur

He who has health, has hope; and he who has hope, has everything

- Thomas Carlyle

Health plays the biggest part in the determination of your physical and mental wellbeing. But why does it matter so much? A person's entire routine is basically working, studying, or socializing, and to maximize the effective outcome out of these three- Health matters. The body needs to be in harmony with the mind and when one is not distracted by the physical disabilities and mental distractions one realizes their purpose in life. In this blog, I will also discuss the animated movie, 'Osmosis Jones' - 2001 which is relatable in terms of diet, lifestyle, and hygiene. 

The Key to a Healthy Lifestyle; Self-awareness : 

Good health can not be bought, but first, we need to realize that to be better is to be self-aware. Self-awareness comes from comparing yourself and your life with a healthier lifestyle. Below are the factors that could help you be a better version of yourself!

1. Food and Diet 

        Eating well helps to reduce the risks of health problems such as heart diseases, diabetes, and obesity. The intake of your food probably has the greatest involvement in the establishment of a better lifestyle. Food mainly consists of water, lipids, proteins, organic substances, and carbohydrates. The nutritive value of each substance varies but a balance should be maintained in the diet for the best positive outcome. 

As focused in the movie; Osmosis Jones, the main character 'Frank' has a very poor diet only focused on Chicken and Junk Food. His poor diet almost leads him to death, this is truly the best example of "You are what you eat", his insides look worse than a beach full of trash. But why only eating Chicken and taking proteins is bad for your diet, meanwhile ignoring the rest of the nutrients? 

Chicken is a good source of vitamin B6 and phosphorous, as well as a rich source of protein, niacin, and selenium. However, it lacks several other critical nutrients, such as vitamin C and folate. [1]

Another diet based on potatoes showed that they are very helpful in losing weight. They also contain Vitamin C, phosphorous, potassium, iron, and magnesium. However, potatoes lack Vitamin A, E, and K. Essential fatty acids, fiber, and selenium. Overall, might result in bad eyesight, a weak immune system, stunted cell growth, and possibly other side effects. [2]

Overly restricting your daily calorie intake, eating only selective foods, eliminating high-calorie foods, and having reduced food flexibility are considered disordered eating behaviors and may increase your risk of developing an eating disorder. This can affect you psychologically as well as have an adverse effect on your body. [3]

        Let's talk about the nutritional value of the main elements involved in our diet and why it is important to have a balanced diet.

• Proteins : 

                Protein is important for your immune system, bones and it is basically the building block of your body. Not getting enough protein can result in weakness and muscle loss. The National Academy of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day or just over 7 grams for every 20 pounds of body weight.

                A 100 grams of chicken contains 27g of proteins. 

                A single egg contains about 7 grams of proteins. (Canadian Nutrient File, 2015.)

                By being self-aware of your food intake during the day, you can identify the number of proteins you are taking so that they can be balanced and maintained for a healthier diet. You can check more about the nutritional value of proteins at this link. Find out how much protein you should eat.

• Carbohydrates : 

                Carbohydrates are found in a wide array of both healthy and unhealthy foods—bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. They are also available in a variety of forms. The most common and abundant forms are sugars, fibers, and starches. However, unhealthier sources of carbohydrates usually include white bread, pastries, sodas, and other highly processed or refined foods.  These items contain easily digested carbohydrates that may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.

                A study by researchers at The National Library of Medicine identifies that a major part of the diet consumed by Asians consists of Carbohydrates, which leads to a variety of diseases including obesity and diabetes as common problems. [4]

                To make your diet better in terms of Carbohydrates, you can choose to cut out carbs, replace tin or boxed juices with fresh juices, and look towards replacing bread with oatmeal and whole grains. 

2. Fruits & Vegetables 

        Fruits and vegetables are one of the most important aspects determining your health and its condition. They are a natural source of nutrition and contain vitamins and minerals. Some of the fruits protect you naturally from diseases and make your immune system stronger. They should be an important part of your daily life. 

            A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower the risk of eye and digestive problems, and have a positive effect on blood sugar, which can help keep the appetite in check. Eating non-starchy vegetables and fruits like apples, pears, and green leafy vegetables may even promote weight loss. ( The Nutrition Source, Harvard School of Public Health)

            Below is a video that can help us identify the fruits beneficial for our health : 

• One cup of chopped Cauliflower contains only 27 calories, plenty of Vitamin C and Vitamin K. Like Cauliflower, other cruciferous vegetables contain a compound that may help combat cancer. 
• 
  Each cup of chopped carrots contains about 52 calories which are almost over four times an adult's daily intake of Vitamin A. Carrots are very good for healthy eyesight and prevent vision loss. 
• Potatoes- they are full of antioxidants that are beneficial for preventing a lot of major diseases and fulfill the requirements of the daily intake of some Vitamins. They are a very good source of fiber, which can help you lose weight by keeping you full longer. Fiber can help prevent heart disease by keeping cholesterol and blood sugar levels in check.

3. Sports & Activities  

       What you consume needs to be burned. It can be carried out by participating in physical activities and sports. For an Adult(18-64), it is optimal to engage in moderate-intensity physical activity or workout for 2 - 5 hours every week to be in the best shape and fitness. Engaging in some kind of activity not only reduces body fat but reduces the risk of Type 2 Diabetes, Obesity and Cardiovascular diseases, and some cancers. 

          It also affects our mental well-being and improves our ability to think critically and analytically. An Australian research suggested that over a third of the total burden of disease could be prevented by modifying lifestyle risk factors such as increasing the level of physical activity. [5]

Overall, from what I have noticed, after a good exercise session or football match, I could sleep better and easily compared to those days when I participated in no physical activity. 

However, we do know that moderate aerobic exercise increases the amount of slow-wave sleep you get. Slow-wave sleep refers to deep sleep, where the brain and body have a chance to rejuvenate. Exercise can also help to stabilize your mood and decompress the mind, “a cognitive process that is important for naturally transitioning to sleep,” says Charlene Gamaldo M.D of John Hopkins Center for Sleep.

4. Hygiene & Lifestyle  

       One of the most important aspects of maintaining a healthy lifestyle is having good hygiene. People are usually oblivious of good hygienic practices and while only just focusing on their current state and health, they often identify themselves to be active and healthy. Sometimes, people even knowing about hygiene, tend to ignore it because it is too high maintenance for them.

            This was depicted in the movie animated movie Osmosis Jones - 2001 : 

Scene 1: Monkey steals the egg which Frank was eating. 

Scene 2: It goes into the monkey's mouth and falls on the ground. Frank picks it up and eats it. 

In the movie, Frank - the main character, has no proper hygiene. He just does what feels right to him and similarly, in the above scenes, he eats the egg which God knows how many germs it contained. 

The movie educates us about the insides of the human body and more specifically, the immune system when it is attacked. A deadly virus goes inside Frank's body which starts to destroy it from the insides. The movie cultivates around the idea of what could happen if people don't practice proper hygiene. 

Frank's body is shown as a city and the bioscience of it is pretty much accurate, for example: how the cells transfer from one part to another, what processes take place when a germ enters the body, etc. 

This infographic explains City Frank which is based on a real human: 

The main idea of hygiene is to maintain good health and prevent the spread of disease. Furthermore, personal hygiene comes first when we talk about hygiene. 

Side effects of poor personal hygiene : 

            Several side effects could be : 

1. Bad body odor 
2. Greasy skin
3. Diseases such as, (diarrhea, heart diseases, acne, pimples, stomach viruses, etc)
4. Lice
5. Low self-esteem 
6. People distancing from you

What to do to have good personal hygiene :

• Wash your hands, after getting out of the toilet or doing any activity. It has been recognized as the most cost-effective health intervention to reduce the burden of diseases. [6]. Also, wash your hands before and after eating. 
• Take a bath when you feel like it is needed. 
• Trim your nails
• Brush your teeth every day 
• Wear clean clothes and which makes you feel better 
• Clean your ears 
• Use scents 
• Have a good night's sleep
• Read about health and fitness

5. Conclusion  

Research related to health, based in Central Queensland showed that most people thought that they are physically fit and healthy. The question was asked, “Would you say that in general, your health is” poor, fair, good, very good, excellent, don’t know, and no response.

Surprisingly, 85.4% of residents who were overweight and 71.1% of those who were obese reported that their health was good/very good/excellent, while greater than 50% of residents with heart disease (51.6%), high/low blood pressure (70.6%), high cholesterol (73.7%), high triglycerides (74.4%), thyroid disorder (72.9%), diabetes (58.0%), and osteopenia/osteoporosis (62.5%) reported that their health was good/very good/excellent. Furthermore, residents with each disease/health disorder were less likely to have an accurate health perception than those without the corresponding disease/health disorder. (PMC Labs) [7]

If we conclude the studies and all the researches, people usually think that they are mentally and physically good. However, that's not the case most of the time. Either they live in denial or are completely oblivious about their health. That's why self-awareness really matters in this department. To live a better life, and after reading this article, you might have some idea what to do now or where to search for a healthy lifestyle. Tons of articles are present on the internet. Start from the little things, like what things have you been missing in your diet, why can't you sleep normally and wake up multiple times during the night, or when do you have to change your toothbrush, these little things really matter. You can make your life perfect a little bit every day. 

References : 

1. Food data Central Search Results. Food Data Central. (n.d.). Retrieved November 27, 2021, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/171477/nutrients.

2. Independent Digital News and Media. (2016, February 18). What happens to your body if you only eat potatoes. The Independent. Retrieved November 27, 2021, from https://www.independent.co.uk/life-style/health-and-families/features/what-would-happen-if-you-only-ate-potatoes-a6880871.html.

3. Anderson, C. M. (n.d.). What is disordered eating? EatRight. Retrieved November 27, 2021, from https://www.eatright.org/health/diseases-and-conditions/eating-disorders/what-is-disordered-eating.

4. Mohan V;Unnikrishnan R;Shobana S;Malavika M;Anjana RM;Sudha V; (n.d.). Are excess carbohydrates the main link to diabetes & its complications in Asians? The Indian journal of medical research. Retrieved November 27, 2021, from https://pubmed.ncbi.nlm.nih.gov/30666980/.

5. Sport, physical activity and our health. Sport, physical activity and our health - Better Health Channel. (n.d.). Retrieved November 27, 2021, from https://www.betterhealth.vic.gov.au/health/healthyliving/sports-and-physical-activity.

6. Kumwenda, S. (2019, April 3). Challenges to hygiene improvement in developing countries. IntechOpen. Retrieved November 27, 2021, from https://www.intechopen.com/chapters/63322.

7. Dalbo, V. J., Teramoto, M., Roberts, M. D., & Scanlan, A. T. (2017, April 6). Lack of reality: Positive self-perceptions of health in the presence of disease. Sports (Basel, Switzerland). Retrieved November 27, 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5968989/#B5-sports-05-00023.

8.  Nutrient composition of food. Nutrient Composition of Food - an overview | ScienceDirect Topics. (n.d.). Retrieved November 27, 2021, from https://www.sciencedirect.com/topics/food-science/nutrient-composition-of-food.

9. WebMD. (n.d.). Vitamin A: Overview, uses, side effects, precautions, interactions, dosing, and reviews. WebMD. Retrieved November 27, 2021, from https://www.webmd.com/vitamins/ai/ingredientmono-964/vitamin-a.

10. Vitamin E. The Nutrition Source. (2021, May 13). Retrieved November 27, 2021, from https://www.hsph.harvard.edu/nutritionsource/vitamin-e/.

11. Griffin, R. M. (n.d.). Vitamin K: Uses, deficiency, dosage, food sources, and more. WebMD. Retrieved November 27, 2021, from https://www.webmd.com/vitamins-and-supplements/supplement-guide-vitamin-k.

12. Canada, H. (2013, March 18). Government of Canada. Canada.ca. Retrieved November 27, 2021, from https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/nutrient-data/nutrient-value-some-common-foods-2008.html.

13. Quick nutrition check for protein. HealthLink BC. (2021, January 14). Retrieved November 27, 2021, from https://www.healthlinkbc.ca/healthy-eating/quick-nutrition-check-protein.

14. Cruciferous vegetables and cancer prevention. National Cancer Institute. (n.d.). Retrieved November 27, 2021, from https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cruciferous-vegetables-fact-sheet.

15. MediLexicon International. (n.d.). Antioxidants: Health benefits and nutritional information. Medical News Today. Retrieved November 27, 2021, from https://www.medicalnewstoday.com/articles/301506.

16. Diabetes type 2. Diabetes type 2 - Better Health Channel. (n.d.). Retrieved November 27, 2021, from https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/diabetes-type-2.