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Diet-associated diseases: Can our “daily bread” protect us from disease?
It is no secret that too many calories, fat, and sugar are not good for you. Fruit and vegetables should be a good part of your plate because they provide vitamins and fiber. So much for the theory. But can your daily diet actually make you sick or keep you healthy? How much potential is there in carrots, apples and the like?
Chronic diseases such as type 2 diabetes mellitus, vascular disease, gout and osteoporosis have almost become epidemic in recent years. However, these widespread diseases are not evenly distributed geographically. Developed countries such as the U.S. and Europe are the main areas where these health problems are on the rise, but emerging markets are also affected – and the trend is growing. One thing is clear: poor dietary habits are strongly correlated with the incidence of these diseases. This article explores which diseases are closely linked to diet and lifestyle: the ultimate guide to diseases that can be influenced by diet.
Did you know…
… that poor diet plays a role in one in five deaths (Dawczynski, 2017)?
The Precursors: Overweight and Obesity![Kaffee ungesund]()
First, let’s take a look at the physical changes that are often considered to be the beginning of later disease. Particularly problematic is a steady increase in body weight, which at some point is no longer healthy or sustainable for the body. In particular, obesity, morbid overweight with a high accumulation of abdominal fat, increases the risk of metabolic diseases. Fat deposits on the hips and thighs are less of a problem (DAG et al., 2014; Hauner et al., 2014). Obesity is classified as a body mass index over 30 and, like abdominal obesity, is part of the metabolic syndrome, which is completed by hypertension, dyslipidemia and insulin resistance (WHO, 2004a): the deadly quartet.
But how does this metabolic imbalance develop? What are the causes, what are the risk factors? From a purely nutritional viewpoint, obesity is caused by an excess of dietary energy relative to energy expenditure. Diets low in fiber, high in fat and sugar, and energy-rich beverages are particularly conducive to this imbalance because they do not keep you full for long. Of course, other factors play an important role in addition to diet: existing medical conditions, medications, exercise and stress management, social environment, etc.
A healthy, plant-based diet can provide the foundation for a healthy body weight on several levels. With its low average energy content, high nutrient density, and abundance of fiber and phytochemicals, it provides everything your body needs and makes weight management easier. This type of diet can have a positive impact on body weight, both as a preventive measure and in the prevalence of severe obesity.
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Diabetes Mellitus Type 2
Since the beginning of the millennium, the number of diabetics in the world has increased. 6% of the world’s population is affected by the disease (Cho et al., 2018). The metabolic disease is characterized by impaired carbohydrate metabolism and symptoms of elevated blood glucose levels. Although type 2 diabetics still produce enough insulin, the pancreatic hormone that regulates blood sugar, it no longer has an effect on target cells. Type 2 diabetes mellitus is primarily the result of a person’s diet and lifestyle.
One publication analyzed a number of studies and summarized risk and protective factors for the development of diabetes based on scientific data. The authors found that a high intake of refined grain products (white flour), red and processed meat, and sugary beverages was associated with an increased risk of type 2 diabetes mellitus, while consumption of whole grain products, vegetables, and fruit was associated with a decreased risk (Schwingshackl et al., 2017).
Number 1 Cause of Death: Cardiovascular Disease
Atherosclerosis is a harbinger of cardiovascular disease. It is the number one cause of death worldwide (WHO, 2020).
In atherosclerosis, blood lipids, calcium, connective tissue and immune cells are deposited on the vessel walls. This means that the immune system becomes active in this pathological process; in addition, the plaque sites promote inflammatory processes. Ultimately, the lumen of the vessel becomes narrower and blood flow is no longer unimpeded. If chronic and untreated, this can lead to heart attack, stroke or peripheral arterial occlusive disease (PAD). PAD affects small blood vessels in the extremities, especially the legs. Blood cholesterol levels are an important indicator of one’s risk of developing the disease: elevated LDL cholesterol, low HDL cholesterol and elevated triglyceride levels correlate with the process of vascular change.
But what can you do right or wrong with your diet? A high intake of saturated and trans-fatty acids, found mainly in products that are processed and of animal origin, is considered rish-elevating. However, a lack of fruits and vegetables in the diet and regular alcohol consumption can also increase the risk of vascular disease. On the other hand, protective omega-3 fatty acids can be consumed in the form of flaxseed/oil, hempseed/oil or walnuts and algae oil. A high-fiber diet, especially with regular consumption of nuts and soy, has been shown to benefit vascular health (Sacks et al., 2006; Sabaté et al., 2010; Luo et al., 2014).
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Widespread Disease Cancer
The genetic material is attacked, cells degenerate and a tumor can develop. The development of cancer is a long process that is promoted by the influence of carcinogens and co-carcinogens. However, once a tumor has manifested itself, it can grow very rapidly. Although the number of new cases has increased sharply in recent decades, the chances of a cure are quite good thanks to medical advances. The most common tumor diseases worldwide include breast, prostate, and colon cancer (RKI, 2016).
However, you do have some control over which risk factors you are exposed to and which protective factors you take advantage of. After all, diet and lifestyle also play a key role in the development of cancer.
Based on scientific data, the World Cancer Research Fund (WCRF) assigns evidence levels to foods that are associated with an increased risk of cancer or that have been shown to be protective. Alcohol, high dietary fat, red and processed meats are classified as increasing the risk of developing cancer. In contrast, vegetables, fruits, a high-fiber diet, and long-chain omega-3 fatty acids are protective factors in relation to diet and cancer (WCRF, 2018; DGE, 2009). In addition to diet, a number of other factors play a role. Most importantly, active and passive tobacco use is described as the greatest risk factor for tumor development (RKI, 2016).
Osteoporosis and Gout: When Bones Break and Joints Hurt
Strong bones give the body stability and an upright posture. The density of human bones naturally decreases over the course of a lifetime, with the highest bone density being reached around the age of 30. Strong, perhaps premature, bone loss can increase the risk of fractures; doctors call this osteoporosis. After the menopause, women are particularly susceptible to osteoporosis due to declining estrogen levels. But gender and age are not the only factors that affect bone health.
Healthy Bones
What do you need to consider to keep your bones strong and stable? Your vitamin D levels are critical, as this essential nutrient plays a role in calcium and bone metabolism. Regular time spent outdoors can help maintain your vitamin D levels in the sunny months, but a supplement is often necessary in the darker times. Exercise is an important factor, and resistance training has been shown to be particularly effective. As far as diet is concerned, a varied diet of fruit and vegetables will provide you with the important nutrients for your bone metabolism: vitamin K, vitamin C, potassium and magnesium. Not forgetting calcium, of which the WHO recommends at least 600 mg per day and the DGE recommends 1000 mg per day for adults (WHO, 2004b; DGE, 2016).
Gout and Purines
Symptoms of gout include joint pain or soreness. Gout is thought to be caused by an elevated level of uric acid in the blood (hyperuricemia). Above a certain threshold, the excess uric acid can crystallize and deposit in the joints, causing inflammation and swelling. In addition to genetic predisposition, diet also plays a role: Low purine is the motto if you already have gout. In simple terms, this means limiting your intake of meat, sausage, innards, fish and seafood, and adding more vegetables to your diet. If you are wondering what to do with vegetable purines from legumes, lentils, beans, and the like: They are not necessarily to be avoided. Compared with purines of animal origin, plant purines do not seem to have a comparable negative effect on uric acid levels or the risk of gout (Choi et al., 2005, Choi et al., 2004). Alcohol and fructose-sweetened products should be avoided.
Digestion: The Key to Your Health
Most people don’t talk about going to the bathroom. Unfortunately, digestive problems are common. Whether it is diarrhea, constipation or a bloated stomach, subjective well-being is at a low ebb. It is not uncommon for people to reach for a pill to get rid of the symptoms without attracting attention. However, an intact gut is essential for your health, as a large part of the immune system is located in the gut.
Diarrhea is defined as having more than 3 liquid stools per day. It can also be acute, meaning it occurs every day,
and can be caused by stress, dietary changes, infections, or medications. However, if diarrhea persists for several weeks, it is usually caused by an underlying medical condition (such as chronic inflammatory bowel disease) or food intolerance. If the bowel is overactive, a low-fat, light diet such as toast, porridge, or soups made with fresh carrots may help. Even more important is staying hydrated, and chamomile, fennel, and peppermint tea have been shown to be particularly soothing (Radke, 2001).
Quire surely, everyone has had to deal with the opposite problem, constipation. The experience of this symptom is very subjective. By definition, however, constipation occurs when people have fewer than three bowel movements per week and complain of discomfort, such as the need to push hard. In most cases, a high-fiber diet with more than 30 grams of fiber per day, drinking at least 2 liters per day, and regular exercise will help.
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Whether you have diarrhea or constipation, there is a secret remedy for both. It is psyllium husk, a source of fiber that feeds your gut bacteria and shapes your stool. If you suffer from constipation, you need to drink enough water at the same time to get the desired bulking effect. This will increase the volume of your stool and make it easier to pass. In the case of diarrhea, the seeds absorb the excess water in the intestines and firm the stool.
Summary: Diet-Associated Diseases
Your diet and lifestyle not only determine whether you feel fresh and fit or tired and listless. Whether you suffer from unpleasant symptoms or even develop a life-threatening disease is also influenced by you to some degree.
So what are “bad” eating habits? To put it simply, too much energy (kcal), saturated and trans fats, and too much salt are not good for your health. Plenty of fiber, fruit and vegetables, omega-3 fatty acids, vitamin D, potassium and phytochemicals are excellent allies if you want to be and stay healthy. With your daily diet, you can actually actively reduce your risk for some diseases and can protect yourself from developing diabetes, gout, and the like. Not to forget: Exercise, fresh air and sunshine, relaxation and enough time just to relax.
