Over the years, our hectic lifestyles and eating habits have taken a toll on our physical health and Quality of Life (QoL). The current pandemic has served as a wake-up call, reminding us of the importance of physical health, which we must maintain.
However, due to restricted activity, working from home, increased screen time, and poor eating habits, the Quality of Life (QoL), a multi-dimensional assessment of people's general well-being status, has recently decreased dramatically.
Stress has also played a significant role, resulting in an increase in ‘emotional eating,' increased comfort eating, and increased consumption of processed, unhealthy snacks.
QoL considers the environment we live in, as well as our cultural and social interactions, in addition to our bodily and psychological health. It is regarded as a significant role in determining our overall health.
To combat the decline in QoL, the World Health Organization (WHO) has urged people to keep physically active even when they are confined to their homes in order to stay healthy, reduce the negative effects of social isolation, and maintain a sound immune system.
According to the WHO, adequate physical activity includes 150 minutes of moderate-intensity aerobic physical activity or at least 75 minutes of vigorous-intensity aerobic physical activity per week, as well as muscle-strengthening activities at least twice a week.
If walking outside is not an option, look into yoga, aerobics, online exercise programmes, and other activities that can be done at home.
In truth, both inadequate and excessive diet have an impact on our physical health and can result in decreased energy and stamina.
Excessive eating habits that lead to overweight or obesity might cause weariness. Undernutrition, on the other hand, can result in weight loss and nutritional inadequacies. For example, if we don't get enough energy and protein from our food, it can lead to the body's fat and muscle stores being depleted, resulting in persistent weariness.
Nutrients that are important
- Carbohydrates are the body's primary energy source, and they should account for 55-60% of total calorie consumption.
- Fats are required for the formation and maintenance of body structures, as well as the regulation of our metabolism and the provision of energy.
- Vitamins and minerals have a role in metabolic processes and aid in energy release. Their absence can result in exhaustion and lethargy.
- All of our bodily cells and organs, from hair to hormones, antibodies to neurons, and haemoglobin to bones, require protein for maintenance, upkeep, and regeneration. It's also necessary for mobility, maintaining our metabolism, and boosting our immunity.
- Protein is essential for avoiding weakness, fatigue, and inefficient day-to-day functioning, as well as metabolic syndrome, decreased muscular performance, and infection disease risk. To maintain our QoL, we must consume enough high-quality protein on a daily basis.
Make sure you get adequate protein.
According to the Indian Council for Medical Research's (ICMR) Recommended Dietary Allowance (RDA), a normal, sedentary person without any illness conditions need 0.8-1gm protein/kg body weight/day. It is particularly important for growing youths, fitness enthusiasts and athletes, individuals healing from an injury, and pregnant and lactating women.
Eating a well-balanced diet can help us receive adequate protein, but the quantity as well as the quality of protein must be considered.
Not all protein-rich foods include all nine necessary amino acids that our bodies require. Animal products provide all, but if you're a strict vegetarian, you can still receive all of your essential amino acids by eating a wide variety of foods and combining grains with legumes, nuts, or milk products in clever combinations.
If increasing protein requirements make it difficult to achieve protein requirements through meals, a supplement can assist fill the gap.
I believe it is past time for us to pay attention to our diets. Education is a pressing requirement. To achieve good QoL, we need to discuss more about the importance of all vital nutrients and intentionally include them in our diet.
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