2020 Feb Articles Archives

Ten Healthy Nutrition Habits to Boost Your Wellbeing

Healthy nutrition choices have a major positive impact on your physical, psychological and emotional wellbeing. Here are ten ways to make a positive change.

Drink More Water

Adults should take in at least 1.5L of fluid a day, and more in hot weather or during physical activity. Water is the best source of hydration, and it’s important to make sure you drink enough every day. You can also supplement this with your favourite drinks like tea, coffee and fruit juices, but make sure water is your number one every day drink.

Cut Down on Salt & Sugar

There is a lot of salt (sodium) and refined sugar in processed foods and junk food snacks. Too much salt and sugar can lead to high blood pressure and an increased risk of heart disease or diabetes. Try to reduce your daily intake by cooking with fresh herbs and spices instead, and by checking food labels when you shop to find products with lower sodium or sugar content.

Eat More Fruits & Vegetables

Fruits and vegetables are low in calories but packed with vitamins, minerals and fibre. Try to get at least five servings of fresh fruits and vegetables a day.

Eat a Varied Diet

Eat a balanced diet that contains a variety of foods including protein, carbohydrates, fruit and veg, in order to give your body all the nutrients it needs daily. Control your portion sizes and eat small, regular meals instead of larger meals with longer breaks in-between.

Be Smart about Fats

Fat is an important part of a balanced diet, but too much of it is bad for your heart. It’s important to make sure you get a regular intake of unsaturated fats (found in fish, olive oil, avocados etc.), while limiting saturated fats (found in meat and dairy) and trans fats (found in processed foods).

Don’t Eat While Distracted

Avoid eating lunch at your desk, or having dinner in front of the TV. When you eat without distractions, you are likely to eat more slowly and become fuller more quickly.

Plan Your Meals

Planning and preparing your meals beforehand (either daily or weekly) will save you a lot of time and stress – and it will make you less likely to rely on unhealthy snacks to keep you satisfied.

Get Moving More Often

Nutrition and exercise go hand in hand. Regular physical activity promotes a healthy heart and circulatory system, boosts the mood and helps to burn extra calories. Getting enough exercise doesn’t mean you have to sweat it out in the gym – you can also find a fun sport or physical activity that you enjoy. Try to get around 150 minutes of moderate exercise every week.

Create a Healthy Sleep Routine

Stick to a consistent sleep schedule that allows you to get at least seven hours of sleep a night. Limit your exposure to bright lights and electronics in the evenings, and avoid alcohol, caffeine or large meals before bed. This will help you to enjoy better quality of sleep.

Start Today

Don’t put off your healthy nutrition and lifestyle resolutions just because you feel intimidated by making several changes at once. You can start small and slow, with gradual changes in your daily routine. Start with one healthy habit today, and get on the path to improving your overall wellness!

DOWNLOAD 10 HEALTHY NUTRITION HABITS HERE >

Sources:

10 Healthy Lifestyle Tips for Adults. Retrieved from: https://www.eufic.org/en/healthy-living/article/10-healthy-lifestyle-tips-for-adults

Healthy Sleep Habits. Retrieved from: http://sleepeducation.org/essentials-in-sleep/healthy-sleep-habits

Recognising Eating Disorders

An eating disorder is defined as an illness or condition that is characterised by abnormal, disrupted or extreme eating habits, often accompanied by severe distress or concern relating to body weight or shape. These eating habits cause damage to the sufferer’s physical, mental and emotional health.

While they most often begin during the teen years or in early adulthood, eating disorders can develop during any stage of life. While they are more common in girls and women, they do affect men and boys as well.

Common Types of Eating Disorders

Anorexia Nervosa

This is characterised by an obsessive fear of gaining weight, and the refusal to eat enough to maintain a healthy body weight. Those with anorexia nervosa severely restrict the quantity of food they eat and often have a distorted body image, seeing themselves as overweight even when they are dangerously underweight.

Bulimia Nervosa

This disorder involves a repeated cycle of binge eating followed by compensatory behaviours like purging, fasting or excessive exercise. This cycle often occurs in secret, which causes feelings of guilt and shame.

Binge Eating Disorder

This is characterised by frequent loss of control over food, and excessive eating or bingeing, without the compensatory behaviours of bulimia. This often leads to weight gain and increased risk of heart disease, as well as feelings of guilt and distress about the bingeing.

These are just a few of the most prevalent eating disorders affecting people today. There is a wide spectrum of eating disorders, and not all of them can be so easily defined or categorised.

What Causes Eating Disorders?

Eating disorders can be triggered by a variety of physical and/or emotional factors, including:

Nutritional deficiencies
Irregular hormonal functions
Negative body image
Low self-esteem
Childhood abuse or trauma
Peer pressure

Prevention, Treatment and Care

Children and teens are typically very self-conscious and concerned about their physical appearance, especially once they start experiencing the dramatic physical changes and new social pressures that come with puberty. This can lead to self-critical and negative thoughts and feelings about body weight and food, which can become obsessive and lead to disordered eating behaviour.

Parents can help to prevent this by nurturing their children’s self-esteem, talking openly and honestly with them, and encouraging healthy attitudes about nutrition and appearance.

Eating disorders are serious problems that require professional treatment by doctors, therapists and dieticians. If you are worried that one of your loved ones may be suffering from an eating disorder, don’t ignore it. It’s important to seek proper medical care. Eating disorders can be treated when diagnosed, but they can also be extremely dangerous when left untreated.

Our Employee Wellbeing Programme (EWP) is available 24 hours a day if you want to know more about preventing, recognising or recovering from eating disorders.

Sources:

Eating Disorder Hope: https://www.eatingdisorderhope.com

Eating Disorders South Africa: https://www.edsa.co.za/