For many years, parents have strived to raise their children with healthy eating habits. As kids, there will always be a struggle in eating leafy greens opposed to letting the dog have an extra serving that night. Today, there is a longing to be fit which is propelled by constant social media paraphernalia. If the question was asked, “Do you know the benefits of well-balanced meals and regular exercise?” there would be a resounding yes. Yet these people would go on with bad eating habits because of the ease junk food holds. The problem lies in people’s comfort in a sedentary lifestyle where they can constantly have any food their heart desires. Are the effects of junk food detrimental to one’s health? Does the rising numbers in disease correlate to the rising numbers in obesity? Can certain lifestyle choices such as diets lessen a risk for disease? With much speculation, the controversy of a link between nutrition and disease has become an intriguing topic. What people must understand is that proper diet does not rely on restricting portion sizes drastically but replacing foods with healthy alternatives. For example, if someone was unhappy with their body image and was determined to lose weight the first thought would be to drastically reduce their daily caloric intake. This is not the way of going about losing weight. In fact, drastically changing one’s diet leads to a decline in metabolism having the reverse effect of the desired outcome. Instead, if people replaced junk foods with well balanced meals, they would not have to drastically reduce their caloric intake. The problem is in the knowledge. Many people know foods that are viewed as healthy and have a plethora of benefits, yet they do not understand that a healthy life is not fueled by short term goals. One could strive for a ‘summer body’ and work hard all year to prepare but once they are happy they simply throw health to the wind; only to wind up dieting again. This never-ending cycle is detrimental to the body, the transition from a nourishment period to abuse period spikes changes in blood sugar, cholesterol, metabolism, artery structure and heart health. A healthy lifestyle can avoid these peaks and valleys if having things in moderation. 

People claim that the only way to live healthy is too never eat sweets, swear off breads and become a vegan. A healthy lifestyle is not meant to be about torture, it is meant to free you. They are no guidelines to a healthy life, it is simply what works best for the person longing to make changes.  For example, if one ate healthy six days out of a seven-day week and allowed themselves a treat meal come the seventh day they would be promoting a healthy life while enjoying themselves. They worked hard for their treat and enjoy it more than if someone ate it daily. This is a healthy life, a life where you do not feel burdened by food choices, can exercise without sluggish movement and have no haze from sedentary days. In the article, “Importance of a good nutrition”, the U.S. Department of Health states, “Unhealthy eating habits have contributed to the obesity epidemic in the United States: about one-third of U.S. adults (33.8%) are obese and approximately 17% of children and adolescents aged 2—19 years are obese. Even for people at a healthy weight, a poor diet is associated with major health risks that can cause illness and even death. These include heart disease, hypertension (high blood pressure), type 2 diabetes, osteoporosis, and certain types of cancer. By making smart food choices, you can help protect yourself from these health problems.” As we age, people begin to accept their weight gain as growing up. Conforming to a sedentary lifestyle is a rite of passage into adulthood these days, only reinforcing what kids believe to be the cycle of life. There can be a change when those who are dedicated decide to get more out of life by watching their nutrition and exercising. Not only does this make one feel better themselves but it opens an avenue of life back up such as races to participate in, new friends to make, reconnecting to nature and allowing yourself to make to honest choice of eating healthy food. 

Common diseases that correlate with poor nutrition are: Obesity, Diabetes, Cardiovascular diseases, Cancer, Osteoporosis and bone fractures, and dental disease. 

Obesity is the first disease we see arise in people with poor nutrition. This acts as a precursor to worst diseases to come if changes are made with priority. Obesity is the imbalance between declining physical activity and excess calories in diet. Increasing physical activity, paired with reducing intakes of foods high in fat and foods and drinks high in sugars, can prevent unhealthy weight gain. Common problems associated with obesity are high blood pressure, depression and sleep apnea. High blood pressure spikes with obesity from creating additional unneeded fat tissue in the body needs that requires oxygen and nutrients to live, which requires the blood vessels to circulate more blood to the fat tissue. This increases the workload of the heart because it must pump more blood through additional blood vessels. More circulating blood also means more pressure on the artery walls. Higher pressure on the artery walls increases the blood pressure. Depression is a psychological effect of obesity. It is not uncommon to see people who are obese to have lower income and less success in relationships. In addition, our culture reinforces the idea of obesity being wrong in every media outlet. Finally, sleep apnea is a side effect of obesity which causes people to stop breathing for brief periods ruining sleep cycles thus affecting the daytime. 

Diabetes is a chronic condition where your blood sugar levels are too high. Type 2 diabetes is a condition where your body does not make or use insulin well. Insulin is an important hormone that transposes glucose to get into cells in the body and give them energy. Without insulin, glucose stays in your blood and builds up overtime leading to serious problems with your eyes, heart, kidneys, nerves and gums and teeth. People who are obese and do not exercise have a higher risk of developing type 2 diabetes. Diabetes onset is a slow progression but if there are noticed differences in the body such as blurred vision, itchy skin, constant hunger, fatigue and frequent urination then it is best to see a doctor and get blood sugar levels checked. 

Cardiovascular Disease is, again, due to an unbalanced diet and lack of physical activity. The main forms of Cardiovascular Disease, heart disease and stroke, can be reduced in risk by eating less saturated and trans fats. By increasing one’s intake of polyunsaturated fats as well as fruits and vegetables, as well as reducing salt intake, people can reverse negative heart effects. Reduction of salt intake is key in reducing blood pressure levels, which is a major cause of Cardiovascular Disease. Heart disease, common terminology for Cardiovascular Disease, refers to a range of conditions that affect your heart. One common condition of heart disease is the blocked blood vessels that can lead to heart attack. Diseases under the Heart Disease umbrella include blood vessel diseases, coronary artery disease, and arrhythmias. Coronary Artery Disease (CAD) is the leading cause of death in the United States for both men and women. In the article, “Coronary Artery Disease”, the National Heart, Lung and Blood Institute states “CAD happens when the arteries that supply blood to heart muscle become hardened and narrowed. This is due to the buildup of cholesterol and other material, called plaque, on their inner walls. This buildup is called atherosclerosis. As it grows, less blood can flow through the arteries. As a result, the heart muscle can't get the blood or oxygen it needs. This can lead to chest pain (angina) or a heart attack. Most heart attacks happen when a blood clot suddenly cuts off the hearts' blood supply, causing permanent heart damage.” 

Cancer is caused by several factors spanning from tobacco to environmental factors. Yet dietary factors contribute significantly to some types of cancer. Maintaining a healthy weight will reduce the risk for cancers of the esophagus, bowels, breast, endometrium and kidney. Limiting alcohol intake will reduce risk for cancers of the mouth, throat, esophagus, liver and breast. Ensuring proper intake of fruit and vegetables should further reduce risk for oral cavity, esophagus, stomach and colorectal cancer. These cancers can also be avoided by increasing physical activity, eating healthy balanced meals, and avoiding substance abuse. The article, “Body Size and Risk of Colon and Rectal Cancer in the European Prospective Investigation into Cancer and Nutrition”, authors Tobias Pischon and Petra H. Lahmann outline the positive correlation of body mass index to colon cancer. 

Osteoporosis is a bone disease that happens when the body loses too much bone, makes too little bone, or both. Adequate intakes of calcium and vitamin D helps reduce rates of bone fracture. Author Jeri W Nieves highlights the importance on nutrition in correlation to bone health in his article, “Osteoporosis: The Role of Micronutrients” by stating “Osteoporosis and low bone mass are currently estimated to be a major public health threat. Adequate nutrition plays a major role in the prevention and treatment of osteoporosis; the micronutrients of greatest importance are calcium and vitamin D. Calcium has been shown to have beneficial effects on bone mass at all ages, although the results are not always consistent.” 

Finally, Dental Disease, also referred to as Periodontal Disease, are infections of the structures around the teeth. These areas include gums, periodontal ligament and alveolar bone. Gingivitis is an early stage gum affection, yet in the most severe forms all the tissues are involved.  Another dental condition is cavities which directly derives from eating junk food, drinking sugary drinks, bacteria build up and poor teeth hygiene. Dental hygiene can indicate overall hygiene, acting as a precursor to other diseases to come. 

Families throughout the world enjoy their precious times together, imagine the time being shortened by disease. It is devastating. This, however, can be avoided by proper energy expenditure on top of a healthy lifestyle. On the forefront of a healthy lifestyle is a nutrient dense diet that touches on all the important food groups such as vegetables, fruits, proteins. Transitioning into a lifestyle where one builds a foundation of health with proper exercise and diet fuels a life of aspirations. Little to nothing is unachievable with a clear mind and being in shape. As a part of eating healthy, being fit fuels positive aspects every day. Firstly, being fit can improve your IQ.  With cardiovascular fitness comes increased oxygen flow to your brain, as well as using more of your brain for your movement and coordination and the increase of certain hormones released in your brain including dopamine and neurotransmitters. In tests, it was found that the concentration and memory of those who did regular exercise was improved. There is a significant improvement to one’s mood through exercise one can think more clearly and through proper dieting there will be no memory fog. Proper dieting protects you from diseases through improving your immune system. Exercise puts a constant stress on the body which in turn notions the immune system to keep one going during these hardships in exercising. The boost in immune system can help you recover quicker also, making it possible to bounce back from injury in a healthier fashion. Diet contributes purely to these aspects. The lighter foods will not leave a weighed down feeling causing a motivated outlook. 

Alzheimer’s Disease is a slowly progressing disease that destroys memory and other important mental functions. At first, this disease can cause mild confusion and memory loss but can grow to people maybe even forgetting their family and undergoing personality changes. Dr. Mercola, the author of the scholarly article “Alzheimer’s may be caused by a poor diet”, believes that there is one probable cause to this disease. While there is usually a common belief that Alzheimer’s derives from nothing almost, as if it were to appear from thin air; Mercola believes that a substantial growing body of evidence that suggests there is a powerful connection between foods one eats and your risk of Alzheimer disease and dementia, via similar pathways that cause type 2 diabetes (Mercola, 1). Studies conducted by researchers from Brown University, showed that an animal study established evidence between Alzheimer’s and an interference with insulin signaling in the brain. False insulin signaling is a cause of insulin resistance, which leads to type 2 diabetes. Since insulin is associated with its role in keeping your blood sugar levels in proper health, it also plays a role in brain signaling. When researchers disrupted the proper signaling of insulin in the brain, it resulted in dementia. What does this have to do with nutrition? Everything. Over-indulging in sugars and grains is what causes your body to be incapable of understanding the signals from insulin, leaving you insulin resistant in your body and brain. Alzheimer's disease was named "type 3 diabetes" in 2005 when researchers learned that the pancreas is not the only organ that produces insulin. Your brain also produces insulin, and this is necessary for the survival of your brain cells. Author Kristen Stewart seems to agree with the thoughts of Dr. Mercola. With the ever-present fear of forgetting the ones you love and daily tasks, people are ravenously searching for an Alzheimer’s cure. While there is no current cure, there are ways to help prolong the longevity before an onset of this deadly disease. Studies are starting to show that a combination of genetics, environment and lifestyle lead to this disease earlier on in life. Berries and Teas high in antioxidants have been shown to improve memory function in mice with Alzheimer’s. 

In contrast, there are those who believe nutrition does not have as big of an impact as stated above. While nutrient dense food is important regardless of disease correlation, Dr. Taylor Wallace seems to believe foods such as red meat has no correlation to cancer what so ever. Dr. Wallace believes few components of any diet cause cancer. It is the poor diet pattern that places those at risk for chronic disease. In moderation, everything is fine. Another pivotal point is that the term processed has no widely-accepted definition. Many people who eat beef do not slaughter their own cows; therefore, any type of meat you consume is processed. This, however, is a positive thing because food borne illness and death from meat products is very common in underdeveloped nations. It is up to the consumer to watch what they eat instead of grouping foods like red meat with a number 1 order from McDonald’s. Dr. Wallace stated, “In regard to the scientific studies on red and processed meat and cancer, the data are relatively weak and are borderline no effect.  The majority of studies published to date are not statistically significant. I’m always timid when it comes to making broad public health recommendations before showing a clear “dose-response” pattern. For example, if eating one or two servings per week causes cancer… then common sense says that eating 4-5 servings should put you at an even greater risk. Studies on red meat and processed meat fail to consistently show this type of a relationship.” Not to mention, media shifts our perspective on pieces such as correlations between disease and nutrition to scare us. 

In conclusion, however one view the topic of correlation between disease and nutrition, taking care of your body and mind should be at the front of every person’s priority list to not only ensure longevity in life but fulfilment in life as well. The evidence is clearly there when it comes to showing that poor diet choices over a prolonged period will results in body changes such as obesity than in turn lead to heightened risks of chronic disease. Following proper steps from a medical profession tied in with exercising regularly and a well-balanced diet, a healthy life is not as impossible as the stereotype dictates. 
