Good Lifestyle

It is a staggering statistic. Nearly half of all American adults have at least an avoidable chronic disease such as heart disease, cancer and diabetes. Most of these preventable diseases, which, by the way, are theCauses of death In the United States - are linked to poor diet and food models, according to theUSDA. TheCenter for Science in the Public Interest Believes that an unhealthy regime contributes to about 678,000 deaths each year in the United States.

Your plan should not hurt you; This should help you. Eating a healthy and balanced diet generally leaves your body feeling incredible. Get adequate nutrition benefits not only to your physical health, but also yourMental and emotional health. And when your diet is out of sea, your body has ways to tell you that something is not correct.

How can you say that your diet is to shorten rather than extend your life? We have exploited dietetic and medical experts to identify the subtle signs you should look for. The following symptoms are not just signs of more important health problems, but even worse, these problems are also linked to a higher risk of early death.

Here are 20 symptoms that may report a serious health problem and how you can adjust your diet to solve the problem. Read on and for more than one healthy diet, do not miss7 healthiest foods to eat right now.

YourSugar desires Can be a sign of a more important health problem than expected. The more sugar you do, the more you want, explains Kristin Kirkpatrick, Rd, a registered dietitian atCleveland Clinic Wellness. Too many sweet-sugary drinks can lead to an early death according to a2019 study, which examined the sweet drinks and habits of sugar consumption in terms of increased risk of death of all causes. Have two or more sweet drinks a day, likea soda, had an increased risk of 31%.

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Several studies have explored the connection betweenMental health and longevity. It has been established that those with a more positive mood tend to live longer statistically, Sharing Rebekah Blakely, RDN, registered dietitian forThe vitamin shoppe. Although some of these can be genetic, many people do not realize how much impact food can have on our emotions, she adds.

For example, many of our brain neurotransmitters that govern emotions (such as serotonin, dopamine and GABA) rely on the contribution of certain amino acids for production. The amino acids come from foods with proteins, which is therefore important to protect an adequate protein to support a positive mood. In addition, other nutrients support moods such as B vitamins and magnesium. These can be found in foods such as meat, whole grains, legumes, nuts, seeds and leafy greens. To support a more positive mood, make sure you get a protein-based diet with each meal (meat, poultry, fish, beans, lentils, nuts, seeds) as well as one to two portions of other vitamin-rich foods magnesium and B.

Consistent supply of highly transformed foods, which tend to be raised in sodium (chips, crackers, many brands of commercial walnut butters, canned foods, most grocery brands bread - even whole wheat! ), Dinner frequently, as well as a low consumption of fruits, nuts, seeds and vegetables and low fluid consumption, cancontribute to balloonactionsMonica Austlander Moreno, MS, RD, LD / N, nutrition consultant forRSP Nutrition. And although bloating can be a minor discomfort in the moment, it can also report something else in the long run. A swollen stomach is a sign that your diet is too high in sodium and too low potassium (due to low fruit and vegetable consumption). This food model can lead to a non-diagnosed arterial pressure issue, which can certainly cause premature death. In addition, a high chronic consumption of salt in the presence of low potassium consumption is a majorRisk Factor for Cardiovascular Diseases and Death.

Depression can be caused by multiple factors, one of which is a bad diet. Kirkpatrick tells us that2019 study I found that a heavy diet of junk food can make you more likely to experience mental distress. It was not the first study to make this association. Low levels ofOMEGA-3 fatty acids And folate has also been associated with poor mental health. Depression is aRisk factor for early deathSo you can consider going to your health professional to watch.

Weight cycling, often calledYo-yo diet has been associated with many negative health, actionsAlexis Fissinger, RD, CDN, CSP, a dietician at the Advanced Digestive Care Center and the Phyllis Center and David Komansky for Children's Health at Weill Cornell Medicine. The loss and recovery repeatedly from five to 10 pounds resulting from unsustainable weight loss efforts may increase the risk of heart disease,high blood pressureand some types ofCancer. Reconsider ADF schemes and aim to change the way of life one at a time.

"We generally see it in people who tend to eat massive quantities late at night, which reduces the morning hunger," says Ausland Moreno. Who adds that it also leads to people to eat too much at lunch when they jump breakfast.Research Shows that breakfast eaters tend to have lower weights than non-breakfast eaters. Eating late in the night can disrupt metabolism and contribute to metabolic disturbances over time, which can be risk factors related to chronic death linked to an increased risk of early death, such as diabetes and cardiovascular disease.

Problems on the toilet? YourThe diet can miss fiber, that we get vegetables, fruits and whole grains.Veronica Guerrero, MD, a general surgeon of Northwestern Medicine Huntley Hospital proposes a study that says only 5% of adults get enough fiber in their diet every day. Constipation can make you miserable and lead to pain, hemorrhoids, anal cracks and other problems.

For your entracks move, make sure half of your plate is filled with non-starchy vegetables and a quarter of your plate is fruit. TheNational health institutes recommends to women to get 25 grams offiber per day And men get 38, with a slight reduction of these numbers as we get older. Drink plenty of water and consider taking a probiotic supplement to add healthy bacteria to your intestine. Regular exercise can also keep you regular, so aim for 30 minutes most days of the week.

Drinking too often too often can be harmful to your health - and can even lead to early death. Gabrielle SIRAGUSA, RD, CDN, CDE,Ambulatory Care Network Weill Cornell Medicine Internal Associates (WCIMA) explains thatExcessive use of alcohol can lead to The development of chronic diseases, including hypertension, heart disease, stroke, liver disease, digestive problems and certain types of cancer. The consumption of unhealthy alcohol can alsoIncrease your risk For nutritional deficiencies that can lead to malnutrition and various health problems. TheDietary Directives for Americans 2015-2020Indicate that moderate consumption is up to 1 drink daily for women and up to 2 glasses a day for men.

CaffeineSoda, coffee or energizing drinks can cause irregular heartbeat called arrhythmias. Occasional arrhythmia is probably harmless, but warrero warns that tachycardia - a heartbeat too fast for prolonged duration - can affect the capacity of the heart to circulate blood, resulting in cardiac arrest. Arrhythmia can also cause atrial fibrillation, which interferes with how the core chambers are synchronized when they peach blood. This can cause blood clots threatening life to form anddrive to a stroke.

If you encounter irregular heartbeats, find new drinks for your heart and schedule an appointment with your doctor. "I say to my energizing drinking patients, limit the amount of coffee and caffeinated tea they drink and consider other calorie options," Sharing Guerrero.

Dark urine is asign Chronic dehydration and misuse of water, Notes Austlander Moreno. "It can lead to eating too much (we often confuse a hunger for what it is really a thirst), electrolyte imbalances, poor intestinal health, poor renal health and a decrease in the likelihood of exercising, which All are associated with poor health outcomes, "she adds. TheNational Academies of Science, Engineering and Medicine Recommend Daily fluid consumption as 15.5 cups (3.7 liters) of fluids for men and 11.5 cups (2.7 liters) of fluids per day for women.

"A common oral health problem is inflated or inflamed of the gums", Note Kirkpatrick.Studies Show that swollen or bleeding gums can be associated with low consumption ofVitamin C, a vitamin rich in plant-based foods such as strawberries, tomatoes, green leaves and red peppers.

If you arestill hungry, Guerrerrera suggests that your diet may lack protein and healthy fat. Proteins are the muscle building blocks, which you must stay strong and agile at your age. Proteins can also help you maintain a healthy weight by stimulating hunger and prevent too much eating, a leading cause of obesity. Healthy greases like omega 3 fatty acidshave been shown To reduce the risk of stroke and heart disease, and also reduce arterial pressure and LDL, which is the "bad" cholesterol.

To feel satisfied after your meals, Guerrero recommends combining healthy proteins with non-starchy vegetables and healthy greases such as olive oil or lawyer slices. A salad with grilled chicken breast or steak, avocado slices, tomatoes, red onions and fast vinaigrette is perfect during the summer months. I mix an acid like lemon juice or red wine vinegar with olive oil and a little salt and pepper to make a healthy dressing that is good on salads or vegetables and grilled meats.

Feeling tired can constantly be a subtle sign that you do not eat enough iron-rich foods. It is estimated that iron deficiency anemia informs12% of the world's population. "In case of undiagnosed and untreated, the anemia of iron deficiency can lead to cardiac problems such as arrhythmias or even heart failure, because the heart must work harder to move the blood rich in oxygen throughout the Corps "," Francesca Maglione, Rd, CDN, CSO, Stich Radiation and Starr infusion centers, oncology services tell us.

Men need 8 mg of iron per day and women (19 to 50 years old) require 18 mg iron a day.

Eating a lot ofIron-rich foods Can help you make enough iron in your diet. Iron-rich foods include:

• Fortified cereals: 18 mg for 1 serving, 100% DV
• Oysters: 8 mg per 3 ounces, 44% DV
• White beans: 4 mg per ½ cup (canned), 22% DV
• Lentils: 3 mg per 1/2 cup (boiled), 17% DV
• Spinach: 3 mg per 1/2 cup (porridge), 17% DV
• Tofu: 3 mg per 1/2 cup (farm), 17% DV
• Beef: 2 mg per 3 ounces, 11% DV

Avoid drinking tea or coffee with meals to improve iron absorption. AddFoods rich in vitamin C Meals and snacks to help increase absorption.

The problems of abdominal pain and digestion are signs of diverticulitis, an acute infection, the actions of Moreno Austlander. Diverticulosis (a more chronic type of diverticulitis), it adds, is also associated with low diets with low glutism rates to refined and low fluid. These types of regimes contribute not only to painful diverticulitis, but alsoassociated with poor health and mortality over time.

"The risk of infectious disease can be increased when your immunity is compromised", warns Kirkpatrick.Studies Show that bad nutrition (that limits the amount of fruits and dense nutrients, whole grains, healthy greases and lean sources of protein) can lead to aggravation of immunity, which increases the risk of development of Infectious disease.

"A weight loss approach is a low fat diet. However, the restriction of food fat for weight loss does not often work," NoteStory stern, MS, RD, CDN, center of metabolic surgery and bariatric advanced digestive care.

Not only will you be less likely to lose weight after a low grease diet, but you are also more likely to experience additional health problems.

"Your skin and your hair are some of the first places that show outwards that you lack healthy greases in your diet," adds Tiffanie Young, MS, RD, LDN, Dietitian and Director of Community Health Services to Northwestern Medicine Woodstock Hospital. "If your skin is dry and itchy and your hair loses its brilliance, consider ways to improve your diet and incorporate the fats you need to stay healthy inside and out" she explains.

Healthy fats in fish, walnuts, olive oil and lawyers keep your heart healthy, your metabolism has increased and help your body absorb essential vitamins and strengthen your cerebral power. "If you do not get enough fats in your diet, your hair and your skins are among the first to suffer", youth notes. Try tearing olive oil on vegetables and roasted salads and eat a Sliced ​​lawyer with chili flakes and salt. Fats are a delicious and healthy add to any diet when you eat the right guy.

If you use salt as a condiment, eating processed foods, or if you often dine, you probably exceed recommendations for sodium intake, warns Maglione. This increases your risk of arterial hypertension, heart disease and cerebral stroke.Research showed that high sodium consumption is associated with cardiometabolic mortality. TheAmerican Heart Association recommends less than 2,300 mg daily sodium (1 teaspoon salt); However, it is better to consume less than 1,500 mg / day.

Shop smartly! Try to consume integer unprocessed foods. Read the label of nutritional facts and choose reduced or low sodium options. When cooking, replace salt for spices and herbs to create tasty dishes.

"We see this in low fiber, carbohydrate, low protein and low fat (even a" organic "cereal milk" may have very few protein. Or worse, when the People just have a juice in the morning, but traditionally something like a bagel or a dough toaster, "Notes Austlander Moreno.

When you get your system with sugar and refined carbohydrates in the morning, especially because many people tend to have high blood sugar to start, there is a quick tip and a fall in blood sugar and so insulin , which can lead to the need for a mid-morning snack (which causes mediocre impulsive choices). In addition, this type of insulin activity can result in fat storage and finally the erratic pattern canContribute to the development of diabetes.

"Your diet can include too many processed foods," suggests Guerrero, "which are higher in sodium and can cause liquid retention." If you occasionally encounter swelling, a change in your diet can solve the problem. Adults should only consume between 1,500 and 2,300 milligrams of salt a day, according to guidelines of theAmerican Heart Association. If you regularly have swollen ankles, a doctor can exclude more serious problems, such as heart problems or kidneys.

The key to maintaining fresh, whole food ingredients as a base of each meal? Having whole foods prepared in advance and pack your lunch when you are directed to work or travel. Also keep tasty snacks with your fridge, and you will be more likely to reach them rather than "comfort foods" less healthy when you are traveling.

"This is one of the most obvious physical signs of sleep deprivation," says Blakely. "Your body uses these critical hours while you sleep at night to repair cells and muscles, consolidate memories and regulate hormones. Although we need adequate sleep to look and feel well daily, the study Whitehall II showed that those who sleep every day. Private can actually have an increased risk of death of cardiovascular disease, "she adds.

Those who drink a lot of caffeinated drinks, or who drink caffeine after the middle of the afternoon, can find their duration of sleep and their quality to suffer. To better accompany sleep, cut caffeine no later than six hours before bedtime (tilting on coffee / tea and water decaf), keep it at 400 milligrams or less per day in total. You should also avoid alcohol at least two hours before going to bed and stick to the two drinks recommended daily for men and one for women. Speaking of you should read theseSide effects ugly alcohol drinking daily, according to the Mayo clinic.