Healthy eating habits and good quality organic foods

One of the poorly understood aspects of nutritional health is the importance of measuring appropriate quantities of food throughout the lifecycle. During teenage and adolescent years, the body requires an additional resource of nutrients and, in many cases, calories to support the average lifestyle which is likely to include a diverse range of sporting, cultural, and social activities. Depending on occupation and other factors, adults usually experience a sharp decline in their physical activity levels commencing around their mid to late thirties. While many perceive this not to be the case, the objective reality has been documented in large scale health surveys. These indicate a series of common factors which include increased dependence on motor vehicle use, less participation in competitive and social sports, increased hours of paid work, and less engagement in community volunteering and personal leisure activities. A general exception applies to individuals continuing in professional sports and those who regularly engage in highly strenuous and aerobic pursuits such as long distance running, cycling, swimming, orienteering, cross country skiing, canoeing, horseback riding, and many competitive master events.

Overestimating our need for calories

The contradiction between estimated and actual levels of physical activity, frequently results in maintenance of calorie intakes which were initially established during the youthful periods of maximum energy expenditure. Over time, any failure to decrease calorie intake to accommodate the decreased levels of physical activity is likely to result in increased weight and, progressively, the significant health risks associated with chronic overeating and adult obesity.

Animal experiments have confirmed that chronic overeating contributes to premature ageing and an overall immune suppression which exposes the body to opportunistic illness and disease. Several studies have concluded that overeating can also result in a type of malnutrition. This basically occurs as a consequence of systemic damage and inefficient digestion. Food that is superfluous to the body’s nutritional requirements overburdens the digestive system and will result in quantities of unprocessed material which has a potential to release toxins within the body. Once toxins are released, they cause cumulative damage to specialist cells within the digestive organs. The damage impairs their main physiological function which is to extract a full complement of essential nutrients from a variety of foods.

Slow down

There are several key strategies which will decrease the risk of overeating and dramatically improve digestion and energy levels. The first of these is to eat passionately but, as caregivers of children have instructed for generations, to eat slowly and enjoy the flavours. In addition to assisting with certain styles of dining etiquette, slow eating is an ideal approach for obtaining maximum nutrition from many varieties of food. In most cases, digestion begins at the chewing stage when enzymes contained in saliva are thoroughly mixed with food. This reduces the amount of processing required at later stages of the digestive tract, and enables some of the conserved energy resources to be directed to effective repair and maintenance of the body.

A wide range of foods providing an assortment of colour, aroma, and flavour will increase the overall pleasure of eating. Stimulating each of the senses is important since this can both initiate and sustain the complex signals which enable the brain to register satisfaction of hunger followed by suppression of appetite.

Smaller portions eaten more frequently

Nutrition specialists recommend that food intake should be distributed evenly throughout the day. For a variety of reasons, many individuals limit themselves to one substantial meal which is usually taken around evening. This practice is considerably removed from the natural foraging behaviours which best satisfy the nutritional requirements of people and related primates such as orang-utan, and chimpanzee. Each of these species is noted for superior intelligence and corresponding development in the size and complexity of their brains outermost layer, the cerebral cortex. A fundamental consequence of this is a need for steadily maintained levels of blood sugars and other basic nutrients which are constantly metabolised at the cellular level to support learning and sensory activity within the brain.

Heavy meals digest slowly, and require larger quantities of enzyme and stomach fluids which can potentially irritate the lining of the upper tract. A dependence on large meals also encourages fluctuations in blood sugar and energy. When experienced as a mental sluggishness, there is often temptation to reactivate with stimulants such as caffeine, cocoa, and processed snacks containing large quantities of sugar and food additive. In this situation, it is better to avoid the fast acting stimulants and to consume high quality snacks more frequently. Examples of high quality snacks are yoghurt, organically certified fruits and raw vegetables, nuts, seeds, and freshly prepared sushi rolls.

Choose wholesome nutrient-rich organic food sources

By strictly emphasising the wholesome qualities of food ingredients, there is less likelihood of developing the marginal and often concealed nutrient deficiencies which are increasingly prevalent within the general population. A marginal nutrient deficiency is often indicated by low or uneven energy, accompanied by unsatiated cravings for sweet items, drinks, and other snacks.

One of the risk factors for nutrient deficiency is a dependence on foods raised in poor quality soils. Intensive farming practices eventually deplete the natural vitality of soils and then attempt to sustain them with a range of chemical based treatments. Despite the emphasis on presentation, and seasonal convenience, anything that grows in depleted soil is not acceptable for those seeking optimum health. The only alternative is to grow your own fruit and vegetables or to demand organically certified produce raised in healthy, nutrient rich soils.

Fresh and local is best

Precious vitamins and nutrients of whole foods can be easily destroyed by poor handling, preparation and cooking. The dependence on refrigeration has extended the storage life of most vegetables and fruits. This can be seen as beneficial and helpful to a point, beyond which the law of diminishing returns must take effect. While the appearance and taste of long chilled produce remains satisfactory, the nutritional value may be compromised to an unacceptable level.

Supermarkets and warehouses purchase their produce in quantity then factor in extended storage periods to rationalise their costs and stabilise availability throughout the season. Whenever possible, it is preferable to obtain fresh seasonal produce and to consume within a week or two at the most. In locations without a retailer offering organic supplies, it may be possible to establish or participate in local food cooperatives, or support a farmers market, where growers sell their produce directly to the consumer.

Avoid highly processed convenience foods

Another potential cause of nutrient deficiency is systemic disruption caused by consuming highly processed foods and those contaminated by chemical sprays, genetic modification, and other biologically questionable technologies. In contemporary western society, there is much emphasis on highly processed and convenience foods along with the tendency to consume excessive amounts of red meat, saturated fats, alcohol and refined sugar. The negative impact upon physical health is increased by the range of chemical additives which include many of the preservatives, colouring agents, and flavour enhancers which are deliberately added to these foods. Over time the body absorbs large volumes of food additive. When combined with detectable concentrations of pesticide, and other environmental pollutants, there is increased potential for disruption to nutrient metabolism and other aspects of physiological function.

Health conscious individuals can eliminate or reduce many of these additives by choosing to consume organically certified and holistic produce rather than the popular range of convenience and industrially manufactured food items.