Diet and exercise effects on health outcomes

¶ … diet and exercise. There are sixteen references used for this paper.

Americans are becoming more and more obese, which can lead to serious and potentially fatal health risks. It is important to explore diets and the role that exercise plays in them, as well as how age affects a person's metabolism.

Understanding Diet

Diet is "food and drink regularly consumed for nourishment. Nutritionists generally recommend eating a wide variety of foods; however, some groups of people, such as Eskimos and vegetarians, survive on a very limited diet (Unknown, Columbia)."

Until refrigeration was developed, availability was the factor which decided most people's diets. Diets were dependant upon growing seasons and the migrations of animals. Culture and religion also played an important part in an individual's diet.

The diets of individuals changed greatly during the 20th century due to "refrigeration, improved and faster transportation, advances in food preservation and new farming methods that prolong the growing season and increase the yield per acre (Unknown, Columbia)." When World War II ended, "increased advertising, particularly on television, and the growing number of households in which all adults are employed, contributed to an increased consumption of unhealthy fast foods. Efforts in the 1980s and 90s by health experts to educate the public about the importance of a healthy diet has had some impact, resulting in people eating more fruits, grains, and vegetable, and less red meat (Unknown, Columbia)." Individuals are more conscious of the need to maintain their weight, however this desire has led many to participate in dangerous, fad diets. "Successful weight control requires a carefully planned regimen of exercise combined with a diet based on the nutrition information supplied by the U.S. Department of Agriculture's Food Guide Pyramid (Unknown, Columbia)."

Role of Diet and Exercise

Diet and exercise should be used conjunctively. The "principle behind all weight loss programs is to make a person burn more calories than he or she takes in. When a person burns more calories then are consumed, the body will resort to stored energy reserves for energy. Reducing the calorific intake is one portion, increasing the amount of calories burnt is the other and aerobic exercise is a great way to increase the amount of calories burnt (www.thecolumn.org/diet-and-exercise.asp)."

When a person is involved in aerobic exercise, there is an increase in the rate, which in turn "increases the amount of calories burnt. Some examples of aerobic exercise include walking, jogging, running, swimming and bicycling (www.thecolumn.org/diet-and-exercise.asp)."

Alone or Together

Some individuals try to lose weight or maintain a healthy lifestyle by only eating healthy or with exercise alone. Health experts agree that one can eat less and lose weight without exercise, but it the body will suffer. They stress that "good health is more than simply being the right weight, and if that was all that was necessary, slim people wouldn't bother to exercise (Citron)." To be healthy, one must consume a healthy diet and make sure to exercise regularly. A person may only concentrate on their diet, but if they "have no exercise, their mood might be deflated and the heart and lungs would not be working at their best (Citron)." Ways to incorporate exercise into one's daily life include walking up stairs instead of taking the elevator or escalator, and parking further from a store or mall.

Exercise and Health

There are a number of benefits for individuals who exercise regularly, including that of cutting the risk of heart disease. Australian pharmacists and physicians have been working to encourage patients to "exercise moderately for around 30 minutes a day to prevent heart disease (Unknown, Australasian Business)." A "Physical Activity Module has been developed for those seeking advice, and includes sheets on diet and exercise. Pharmacists are especially encouraged to give advice about the benefits of exercise to people who come in with scripts for heart disease drugs or diabetes (Unknown, Australasian Business)."

Exercise and Sex

Researchers have found there is a "direct correlation between exercise and improved sexual function. A growing body of evidence supports the notion that regular exercise may enhance sexuality through a variety of mechanisms that affect both the mind and body. Physical improvements in muscle strength and tone, endurance, body composition and cardiovascular function can all enhance sexual function (Unknown, Newswire)." However, if one over exercises, testosterone levels may drop, resulting in a lower sexual drive.

In June 2004, researchers found that obese men experienced improvement with erectile dysfunction when they exercised regularly and had a lower caloric intake. In August 2003, it was discovered that men over 50 were less likely to be impotent and had better erections when they exercised regularly.

Doctors point out that "sexual function is affected by general health and the more one does to improve their health with physical activity, the better their sex life can be. Exercise has psychological benefits as well such as stress reduction, improved self-esteem, elevated mood and increased confidence that can also contribute to a more enriched sex life (Unknown, Newswire)."

Students attending college face many challenges, including ready access to junk food and the risk of becoming sedentary. Some institutions are implementing programs aimed at promoting a good diet and regular exercise.

Kansas State University has a six-week program that starts right before spring break which provides students with information on good nutrition and ideas on how to implement them into their daily diet. "Along with helping students maintain a healthy diet, students involved in the program are given a personal workout schedule based on their own personal needs (Roderick)." Students like the program because it "helps them remember what to eat, and allows them to get on a schedule that lets them know which areas of the body they should work out (Roderick)."

The program also provides students with a needed "break after a stressful day in class (Roderick)." Students find the program gives them the needed incentive to become fit, while staff at the Wellness Center state "the program is for students to learn how to exercise regularly and live a healthy lifestyle (Roderick)."

Fad Diets

While "one of the only proven ways for healthy, long-term weight loss is healthy eating and exercise, people are constantly searching for the next miracle pill or wonder diet to shed unwanted pounds. This has led several people to turn to a fad diet, which is a weight-loss plan that promises dramatic results. It appeals to many people looking for a short-term fix rather then making long-term changes in their eating habits (Peabody)." number of fad diets do help individuals lose weight for a short time period, which increases their popularity, however "most people are not able to keep up with the demands of a diet that strictly limits their food choices or requires them to eat the same foods over and over again, resulting in many people gaining back weight they lost (Peabody)."

It is reported that "more than 54 million Americans are currently on a diet, with the average diet lasting only 42 days (Peabody)." Experts stress that fad diets may cause severe health problems, and therefore caution must be used before trying one of these diets. They also stress that "the only sensible way to lose weight and maintain a healthy weight permanently is to eat less and balance food intake with physical activity (Peabody)."

Current Popular Diets

There are currently a number of fad diets being used by individuals. Some of the most "popular diets are:

High Protein-Low Carbohydrate- Various diets falling under this category include Atkins, Sugar Busters, the Zone and the South Beach Diet. These diets claim consuming fewer calories leads the body to burn fat stores. With high-protein diets, weight is lost primarily through water loss and decreased appetite. Fewer carbohydrates in the body leads to less water retention, while protein causes the body to feel fuller. Downfalls to these diets included dizziness, headaches, dehydration, kidney disease and osteoporosis.

Diet Pills- Diet pills appeal to people wanting to lose weight without changing their diet or exercise. Trimspa, Dexatrim Natural, Metabolife and Hydroxycut each guarantee quick and easy weight loss. Weight loss with diet pills is caused by a change in hormone levels as well as caffeine, which causes decreased appetite. These diets can be harmful because pills may have unknown ingredients and can lead to detrimental, long-term hormonal changes.

Liquid Diets- the idea with these diets, such as SlimFast and protein shakes, is that substituting liquid for a meal causes weight loss. The reason for this is decreased caloric intake. However, there is often an inadequate nutrient intake.

Other Diets- the grapefruit diet or the cabbage soup diet are diets which require strict food choices. Many people lose weight because of limited calories, but most people quickly grow tired of eating a specific food every day quit these diets (Peabody)."

Amylose-Free Diet

Individuals who are grossly obese find it difficult to do even a modest exercise program, forcing healthcare providers to find other means to improve the person's health. One trial conducted in 2001 found that "nondiabetic hyperinsulinemic obese patients who took rosiglitazone in combination with an amylase-free diet had a marked and sustained weight loss (Jancin, 2001)." The patients in the study had "previously failed to lose weight in multiple medically supervised attempts, and were given a standardized form with instructions on the amylase-free diet (Jancin, 2001)." There was no exercise program provided, as the patients were unable to exercise without extreme difficulty.

The results showed that "three-quarters of participants who were compliant with therapy averaged a 4.6% loss in body fat and a 3.1 pound gain in lean body mass in 12 weeks (Jancin, 2001)." Researchers are hopeful this program will work for individuals who have not achieved results from a low-fat diet and exercise.

Diabetes

Overweight individuals have an increased risk of contracting diabetes. Some patients are now being diagnosed with 'pre-diabetes', which "indicates a partly elevated blood sugar level that will likely develop into full diabetes within 10 years if nothing is done to stop it. Scientists now have proof that something can: a healthy diet and exercise (Wahlberg)."

Although it has been known for quite a while that type 2 diabetes occurs gradually with weight gain, it was unknown until recent years if this trend could be diminished. Researchers found in 2002 that "diet, exercise and certain medications can slow or even reverse the progression of pre-diabetes to diabetes. That can prevent diabetes complications such as blindness, kidney disease and amputation (Wahlberg)." Doctors are using this study to compel their patients to diet and exercise. While some people realize they need to take better care of their health, the diagnosis of pre-diabetes often gives them extra incentive to eat a better diet and exercise.

In 2002, the "Diabetes Prevention Program study tracked 3,200 people with pre-diabetes. Those who exercised half an hour, five days a week, and lost 7% of their weight through a low-fat diet were 58% less likely to progress to diabetes after three years (Wahlberg)."

Age and Stress in Women

Middle aged women who gain weight do so due to stresses of life, and not necessarily because of consuming more food or exercising less. A psychologist in Chicago states that "under stress, people conserve more fat (Elias)." A study was conducted on "premenopausal women from their 40s through menopause, and information was gathered on their diet, exercise habits, smoking, menstrual periods and unhappy life events they had experienced in the past year (Elias)." After four years, the women who had experienced more stress found they had gained more weight than those less stressed. Researchers are quick to point out, however, that "this doesn't mean diet or exercise don't matter (Elias)."

It is felt that the additional weight was also contributed to the women's diets. When an individual is stressed, "they do not just crave carrots, but comfort foods that are high in fat and sugar (Elias)."

Exercise has been found to be a "great stress reliever. It not only reduces stress, but helps an individual lose weight, making it a two-for-one (Elias)."

Premonopausal Diet

As women get older, their chances of heart disease increase due to a number of factors including weight gain and LDL levels. A study found, however, that "middle-aged women can largely avoid menopausal weight gain and adverse lipid changes through premenopausal adoption of a low-fat diet coupled with moderate physical exercise (Jancin, 1999)."

The study of premenopausal women noted that those who had a change in LDL and did not experience weight gain had a noticeably decline in "not only coronary heart disease, but also breast and colon cancer. The women who had a mean age of 47 years were assisted in adopting a low-fat diet along with 3-4 hours per week of brisk walking or its equivalent. Dietary goals included intake of about 1,300 kcal/day with 25% of calories from fat, 7% from saturated fat, and 100 mg or less of cholesterol per day (Jancin, 1999)." The results showed that these women did not experience as great an increase in plasma glucose and triglycerides as those who did not participate in the diet and exercise program. The study proved that women are "not physiologically destined for cardiovascular disease once they reach menopause. Risk factors can be blunted significantly be feasible lifestyle modifications. Researchers feel that prevention is the key, and state it is much more difficult to treat obesity and high cholesterol once they occur (Jancin, 1999)."

After Menopause

After a woman goes through menopause, her estrogen levels are greatly reduced. Since "estrogen causes more fat to be stored in the hips, it is considered a double whammy, because they not only gain, but they gain in a more dangerous place. They go toward the male pattern in fat-storing (Elias)."

Exercise vs. Estrogen

Women who are postmenopausal find they are at a greater risk of heart disease, and studies have shown that "hormone replacement therapy may not reduce heart disease as well as expected, prompting some researchers to conclude that the 'E' in 'ERT' should stand for 'exercise' as well as 'estrogen'. Doctors point out that lifestyle factors are extremely important, especially physical activity and diet. Physical inactivity and excess body weight, both highly prevalent in U.S. women, are each associated with a two- to threefold increase in risk of coronary heart disease in women (Goldman)." While it is recognized by the medical community that "estrogen-replacement therapy has definite cardioprotective effects, primarily because it raises the level of high-density lipoproteins and reduces the level of low-density lipoproteins, it is no substitute for a low-fat, vegetable-rich diet and regular exercise (Goldman)."

Women are encouraged to participate in moderate exercise at least 30 minutes a day, minimally four to six days a week. One of the best forms of exercise is walking briskly, however any woman who has had a heart attack should consult her physician for specific guidelines. Women can obtain the same results by either exercising continuously for 30 minutes a day, or breaking it into three 10-minute segments.

Prostate Cancer

Just as diet and exercise is beneficial to older women, so it is for older men. A study conducted by UCLA "suggests that a low-fat, high-fiber diet and regular exercise can slow prostate cancer cell growth by up to 30%. It was the first study to directly measure the effects of diet and exercise on inhibiting prostate cancer cell growth. Researchers used a new method to evaluate how effectively these lifestyle changes might help slow the growth of prostate cancer cells and are extremely encouraged by the results (Unknown, Urology Times)."

While the study has not yet determined if the development of prostate cancer can be prevented, or slowed in already diagnosed cases, it "strongly suggests that a low-fat diet and exercise regimen appear to favorably affect the levels of hormones or growth factors that influence prostate cancer growth (Unknown, Urology Times)."

Dog Study

In a study on older dogs, researchers found that "good diet and exercise are important in warding off the mental decline that comes with aging. The study suggests that aging humans might benefit from improved diets and habits, too, because dogs and people experience remarkably similar cognitive declines as they get older (Crenson)."

In the study, dogs that ate a better diet and exercised more were more likely to perform the tasks presented to them. There have been "studies which suggested that people can ward off or at least delay the mental effects of aging by eating a diet rich in antioxidants and other compounds found in fruits and vegetables. Other studies have found that exercise and mental stimulation may also have a protective effect (Crenson)." However, the study concerning dogs is "unique in looking at diet and behavior together. Researchers point out that what is interesting and different about the study is the combination. The combination effect is better than either thing alone (Crenson)."

The study began on dogs that were middle-aged, which "suggests that similar lifestyle change can improve the cognitive abilities of humans even when adopted fairly late in life. Researchers point out there is the indication that it is never too late, which is a very important implication (Crenson)."

Exercise and the Elderly

While moderate exercise is beneficial for the elderly, physicians and family members may find it difficult to motivate them to get started with an exercise program.

Subtle encouragement can go a long way toward getting a reluctant senior to give up a sedentary lifestyle. Most physicians are well aware of the many health benefits -- "from lowered blood pressure to preservation of bone mineral density -- "that exercise brings to older patients, however patients tend to focus more on their overall quality of life than on specific health indicators (Zwillich)."