Why is eating healthy an important part of achieving peak fitness?
Sport and Nutrition holds significance in promoting overall wellbeing, especially in today’s fast-paced world, where stress often takes a toll on both mental and physical health. The most beneficial ways to enhance physical and mental health and emotional wellbeing is through maintaining a healthy and balanced diet whilst engaging in regular physical activity. This blog will delve into the positive impact that both sport and nutrition have on wellbeing, highlighting how these elements work in harmony to foster a healthier and happier lifestyle.
There is a great amount of research that has been done on the health benefits of regular physical exercise. For example, according to the World Health Organization (WHO), a leading risk factor for global mortality is physical inactivity, contributing to 3.2 million deaths annually.
In contrast, regular physical exercise lowers the risk of having chronic diseases, such as diabetes, heart disease, obesity and certain cancers by up to 30%. Furthermore, physical exercise also contributes to strengthened muscles and bones, improved cardiovascular health, and enhanced balance and flexibility.
Proper nutrition alongside regular physical exercise amplifies the positive impact on an individual. Harvard T.H. Chan School of Public Health emphasizes this, reporting that having a balanced and healthy diet that is rich in lean proteins, fruit, vegetables and whole grains lowers the risk of chronic diseases and improves overall health. For instance, lean proteins help the body repair tissue and build muscles after exercise, and adequate vitamin D intake significantly contributes to maintaining bone density. Finally, it is essential to also remain hydrated, contributing to a regulated body temperature and reaching optimal performance in physical activities.
Beyond physical health, the benefits of sport and nutrition can also enhance both mental and emotional wellbeing. For instance, exercise promotes the production of endorphins, known as the body’s ‘feel-good’ hormones. Endorphin release helps to alleviate anxiety symptoms and reduce stress, as well as combat depression. JAMA Psychiatry published a study which reported that regular physical exercise, even at moderate levels, contributes to lowering the risk of developing depression.
Nutrition also plays a critical role in mental health. Research suggests that the quality of a person’s diet is directly linked to their mental health outcomes. For instance, the SMILES trial, published by BMC Medicine, reported that individuals who received counselling on their diet had experienced improvements in their nutrition and experienced significant improvements in their depressive symptoms in comparison to those who only received social support. A diet which has been particularly associated with lowering the risk of depression and cognitive decline is the Mediterranean diet, which is rich in fruits, vegetables, whole grains and healthy fats.
Besides mental, emotional and physical benefits, participating in regular physical activity also has social and cognitive benefits. Team sports, in particular, provide great opportunities for individuals to develop leadership and teamworking skills, and socially interact with each other. Such connections are essential for community building and experiencing a sense of belonging, which are key components of emotional wellbeing. The University of Copenhagen conducted a study which demonstrated that those who participated in team sports reported greater social support and lower stress levels in comparison to those who don’t engage in such activities.
Moreover, engaging in regular physical activity has been reported to improve cognitive function across all ages. For example, Neurology published a study which demonstrated that individuals that are regularly physically active in their midlife have a lower chance of developing dementia and cognitive decline later in their life. Overall, this could be explained by the increased blood flow to the brain as a result of physical activity, which contributes to the stimulation of new neuron growth and creating greater connections between brain cells.
There is an undeniable positive effect resulting from sport and nutrition. Maintain a healthy and balanced lifestyle through regular physical exercise and good nutrition not only improves physical, mental and emotional health, but also serves as a benefit to cognition and social life. By making sure to implement and combine exercise and healthy eating in your daily life, you can significantly boost your cognitive function, mood, and reduce your chances of developing a chronic disease. Finally, by incorporating these elements, your overall wellbeing will improve, resulting in a happier and healthier life.
