A Healthy Diet

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Your Diet Impacts your Overall Health

A Healthy Diet

Everyone knows that a healthy diet helps maintain a reasonable weight. However, more and more research is providing information that shows how exactly your diet may impact your overall health and well being.

Fruit and Vegetables There is a large body of growing evidence supporting the notion that a relationship exists between diet and health outcomes. Everyone knows that fruit and vegetables are staples in a well balanced diet. Studies suggest that adequate consumption of fruits and vegetables have important health benefits and implications for women.

Among other things, these foods may decrease the risk of certain cardiovascular and heart disease in women. In addition individuals who consume more than six servings per day are less likely to suffer from stroke than their non-vegetable and fruit eating counterparts.

Of particular benefit are the following:

Cruciferous vegetables (broccoli, cabbage, cauliflower, brussel sprouts)
Green leafy vegetables.
Citrus fruits.
Vitamin C-rich fruits.

High intake of these foods may also reduce the risk of cancer, particularly lung and gastrointestinal cancer.

Fiber
There is substantial evidence indicating that most people consume less than adequate amounts of fiber in their diet. Yet a high fiber diet may reduce your risk of coronary heart disease and stroke by as much as 50 percent.

Adequate fiber consumption may also protect you from diabetes mellitus and colon cancer.

The Good Fats
Most people associate the word 'fat' with something negative. However eating foods with certain types of 'good' fats may be beneficial.

Saturated and Trans fats are the types of fats that should be avoided. These include fats that are labeled as “partially hydrogenated” and commonly found in products such as margarine, animal products and butter.

A diet higher in mono unsaturated and poly unsaturated fats however is part of a well balanced approach to eating.

Folic Acid
Folate is associated with production of red blood cells. Adequate intake is vital in reducing the risk of coronary heart disease and colon cancer in women. In addition, consumption of adequate levels of folate is particularly important during pregnancy, as low levels of folate contribute to an increased risk of serious birth defects, including neural tube defects.

A multi-vitamin is recommended for most women of reproductive age in order to assure adequate folate intake.

Antioxidants
Antioxidants are substances that help fight cancer and cardiovascular disease. Included in certain vitamins including A, C, E and beta carotene, antioxidants help the body eliminate substances called free radicals, which may increase your risk for cancer.

Calcium and Vitamin D
It is vital that women receive adequate calcium and vitamin D in their diet to reduce their risk of osteoporosis, a debilitating and painful disease that causes weakening of the bones.

If you are not consuming at least 1000 mg of calcium per day it is important that you discuss your diet and nutrition with your physician, and start supplementing if necessary to guard against disease.

Your Health and Dietary Overview
Other than eating right and supplementing, there are numerous healthy habits you can adopt to ensure your health and well being. Among these include:

Reduce your alcohol consumption. Moderate alcohol intake is associated with a reduction in mortality from cardiovascular disease, particularly consumption of red wine. However, there is little evidence which clearly outlines the upper limit of intake which is beneficial. Excessive alcohol use contributes to cancers of the mouth, breast, esophagus, liver and other problems including cirrhosis of the liver.
Exercise regularly. When combined with a healthy diet, regularly exercise helps strengthen the bones and encourage a positive weight and healthy outlook.
Eat fewer processed foods. Most processed foods contain large amounts of hydrogenated fats and sugars.
Take a daily multi-vitamin. One with 400 micrograms of folate is essential for women during their reproductive years.

Be sure to consult with your health care provider to find out more about health and dietary requirements that may be specific to your genetic make up and health history. Every person is different, thus there is no “one size fits all” approach when it comes to a healthy diet.