The Eye-Opening Truth About Diet and Exercise

Prioritizing your health is more crucial than ever. According to CBS News, 70 percent of Americans take prescription drugs for a physical or mental health condition. Although most diseases are unpredictable, we may combat their development with certain habits and approaches. The two most notable and science-approved preventive methods are — you guessed it — diet and exercise.

Diet Recommendations

According to the United States Department of Agriculture (USDA), a well-balanced diet typically involves:

• Between 5 to 9 servings of vegetables and fruits

• Three generous servings of whole grains

• 30g or a small handful of nuts

• About 5 or 6 servings of legumes

• 0.36g of protein for every pound of body weight

In contrast, avoid excessive consumption of dairy, red meat, oils, sugar, sodium, alcohol, and trans-unsaturated fatty acids.

Keep in mind, however, that it is not necessary to consume all of these recommendations in one day. If you have an existing health condition, it is encouraged to talk with your doctor and nutritionist before following any type of diet.

Exercise Recommendations

Try brisk walking, jogging, swimming, or other moderate-intensity exercises for at least 30 minutes each day. Combining aerobics with weight training or sports is another excellent way to stay fit, healthy, and keep your workouts interesting.

Diseases That Diet and Exercise Can Prevent

The body's immune system is so complex that scientists and doctors are still trying to understand it. For example, why most cancers develop is still a mystery to human knowledge. What we do know is that diet and exercise can boost the body's ability to fight different diseases.

Several sources cited that proper diet and regular exercise may prevent the following diseases:

• Heart disease

• Diabetes

• Asthma

• Arthritis

• Dementia

• Chronic back pain

• Several types of cancer

• Depression

Additional Benefits of Diet and Exercise

The wonders of eating healthy and exercising also include:

• Maintain a healthy weight. Diet and exercise prevents obesity, which is a significant contributor to heart problems, malignant diseases, and several other health concerns.

• Improve your mood and energy. If you always feel "down in the dumps" or have low energy, diet and exercise can help — especially the latter. When exercising and breaking a sweat, your brain releases a chemical called endorphins. These play a role in making you feel happy and optimistic. Likewise, a healthy diet can have many of the same effects. These two powerful forces reduce stress, boost feelings of pleasure, and stimulate brain activity as well.

• Get better sleep at night. Tossing and turning instead of sleeping is a serious concern that affects millions of people around the world. The good news is, diet and exercise can improve your sleep habits. Exercising, in particular, can help you fall and stay asleep at night.

Most of us already know how beneficial it is to eat well and exercise regularly. Yet, we still ignore their relevance to our health. Nonetheless, it is never too late to start changing your dietary and exercise practices. Consult with your primary care provider now to determine the right diet and exercise plan for your body and health.