Optimized nutrition refers to a diet which provides an appropriate blend of calories, proteins, carbohydrates, fats and vitamins and minerals. Coupled with physical activity and refraining from harmful habits such as smoking or excessive drinking can help combat chronic diseases.
optimal nutrition can also contribute to strong bones and muscles throughout your entire body, from your head down.
Strong Bones
Bones give your body its shape and mobility while also protecting its organs. To build stronger bones over the course of your lifetime, focus on three things: eating foods rich in calcium and vitamin D, engaging in weight-bearing exercise sessions, and refraining from smoking cigarettes.
Building of bone starts during childhood and adolescence, but its peak occurs once we enter adulthood. After this point, however, your body starts breaking down bones faster than it forms new ones – increasing your risk of osteoporosis, an age-related disease characterized by weak and fragile bones that break easily.
Calcium-rich foods like milk, cheese and yogurt; leafy greens; and fortified breakfast cereals can all help your bones remain strong. You can further benefit by eating protein-rich foods that also contain calcium like canned salmon with bones intact or sardines; beans; or canned tuna (filled with both bone-in and boneless). Vitamin D also aids the body’s absorption of this mineral.
Healthy Muscles
Optimized nutrition not only aids you in reaching and maintaining a healthy weight, but it can also build strong, flexible muscles. Strengthened muscles may protect you against serious and life-threatening conditions like heart disease, diabetes and high blood pressure.
Muscles work together with your bones (your skeleton) to enable movement. There are over 650 muscles in your body, most of them working without you even realizing them; their main tasks are helping you stand up, push food through digestive systems and pump blood throughout your system.
Muscles are comprised of protein, and your body requires plenty of it in order to perform effectively and build muscles. You can find ample sources of this vital nutrient from lean meats, fish, dairy products and eggs; in addition to whole grains, legumes fruits and vegetables. If you exercise frequently it would be wise to consume at least 30-40 grams within an hour post workout in order to repair and rebuild muscles more effectively.
Mental Health
Mental wellbeing refers to an overall state of well-being that allows an individual to interact positively with his or her environment and other people, manage challenges and stressors effectively, and contribute to society at large. Good nutrition forms the cornerstone of mental wellness.
Acquiring adequate nutrition involves eating enough calories, fats, carbohydrates and proteins to meet our body’s physiological requirements as well as getting enough micronutrients like vitamins and minerals in our diet to avoid deficiency diseases like scurvy.
Optimized nutrition goes far beyond simply preventing deficiency diseases; it also aims to enhance physical and mental wellbeing, boost performance, and extend longevity. Numerous studies have revealed the many health benefits of diets rich in whole foods, fruits, vegetables, beans, nuts, seeds and healthy fats (like those promoted by Mediterranean, Japanese and Norwegian diets) on digestive health by mitigating issues like irritable bowel syndrome. Furthermore, taking in an assortment of nutrients ensures optimal functioning of immune systems, helping protect against depression or any mood disorders that might arise as a result of not receiving optimal nutrition.
