By Jeremy Watts—i.m.m.
Alright, so if you are reading this article you most likely have an exercise routine or are seeking one, and you understand the health and fitness benefits associated with exercise. However, exercise does not completely get you over the hump in terms of weight loss and improved health. We can rejuvenate our self with proper sleep and rest, anxiety and stress management, and lifestyle changes; all of which will improve our quality of life personally and professionally. Today I would like to focus on nutrition, and the impacts that nutrition has on our cells.
How are your nutrients delivered through the body? We have blood vessels that are really cool in that they connect all of our organs. As the heart pumps, our organs get nutrients and can perform as each is intended to. However, our arteries are sensitive to the ingredients of food we eat and also respond to physical activity, which is why our heart rate and blood pressure changes when we exercise or eat food. When an individual eats a “western diet” meal, the ingredients most likely inflame the cells and senses of the body. Endothelial cells line our blood vessels and are prone to inflammation, which can lead to many heart, lung, and circulation issues. Portion size, content, and frequency of meals are known to assist with endothelial function, but it is also important to incorporate exercise into your weekly routine. When we exercise, our arteries dilate, allowing for more blood flow to enter muscle cells and feed your body what it needs to function as long as you have been eating nutrient dense foods.
Many times if an individual has higher blood pressure than normal, exercising may reduce that blood pressure if they have nontraditional risk factors for atherosclerosis (1). Triglycerides are a type of fat that circulate in our blood. High amounts of this molecule significantly increases chances of heart attack and stroke over time. Studies have shown that exercise reduced triglyceride concentrations similarly in normal weight and obese people (2). Some foods to be aware of are starchy veggies, baked beans with sugar and pork, alcohol, and sugary drinks like soda and manufactured fruit drinks. Sodium is another nutrient that should be eaten in moderation, as it is associated with cardiovascular disease. One study review indicated that losing sodium via sweat during physical activity may help offset excess dietary sodium and therefore may offer similar health benefits as long as the sodium lost is not replaced (3), so a lifestyle that involves physical activity and sweating is important!
Being mindful of nutrition and exercise is a powerful and effective way to keep your body and mind healthy. This combination is important for wholistic body function and fitness. Our cells will communicate with you to let you know when something is wrong and if something needs changed. Most likely you already know the solution but it is always up to the individual to make the changes required. Many people make a list of diet habits and ideas about how to change those habits. I know when I’ve made changes to my nutrition (for better or for worse) there have been changes in my mood, body composition, brain function, energy level, and sleep. So let’s focus on a healthier nutrition plan and make sure that exercise is included in the equation!
Sincerely,
i.m.m.
Love KM, Barrett EJ, Malin Sk, Reusch JEB, Regensteiner JG, Liu Z. Diabetes pathogenesis and management: the endothelium come of age. J. MolCell Biol. 2021; 13(7):500-12.
Gill JM, Al-Mamari A, Ferrell, WR, et al. Effects of prior moderate exercise on postprandial metabolism and vascular function in lean and centrally obese men. J. Am. Coll. Cardiol. 2004; 44 (12): 2375-82.
Turner MJ, Avolio AP. Does replacing sodium excreted in sweat attenuate the health benefits of physical activity?Int. J. Sport Nutr. Exerc. Metab. 2016; 26(4):377-89.