Success #2 | Health and Nutrition by Prehealth2Success

Prehealth2Success

Health & Nutrition

Empowering the next generation of healthcare professionals

Unveiling Malnutrition: A Looming Health Crisis Champion Lumamba

Spotlight

Arlynn Aby George, Senior

Dietitian

Understanding Proteins: The Nutrient of Protection Aayan Sheikh

OurTeam Prehealth 2success

Founder of PH2S

Graphic Designer Editor-in-Chief

Graphic Designer

Editors Manager

Graphic Designer

Kim Le

Sanvi Rana

Champion Lumamba Selina Shi

Riyaa Sri Ramanathan

Tamila Rustam

I am extremely excited to present the second edition of Prehealth2Success Magazine with a theme of health and nutrition. The role of nutrition is crucial for maintaining good health, especially with the increasing rates of noncommunicable diseases. Recent research shows a strong link between these diseases and poor nutritional habits. This edition comes at the perfect time as it aims to offer valuable information and insights into the field of nutrition It features articles not only from our editorial team but also from authors worldwide, whose names are listed alongside their respective articles Our team has put in immense effort to create this edition, and I am grateful for the collaborative work

editor letter fromthe

“Nutrition is crucial for maintaining good health, especially with the increasing rates of noncommunicable diseases.”

I am pleased to announce that this edition includes a spotlight article on the journey of a Dietician, Arlynn Aby George, and two articles from our essay competition winners, Eslam M. Radwan and Lohoma Islam.

I would like to acknowledge the members of the Prehealth2Success Editorial team, whose names and positions are listed in the previous page If you have any questions, comments, or suggestions, please email our organization at eic ph2s@gmail com We hope you find this issue as enjoyable to read as we found it to edit!

GGrowing up, not many people in her surroundings were interested in diet and nutrition However, during her 9th standard, she became inspired by the subject She had always wanted to pursue a career in the health and medical field, and in her early years of school, she discovered the significant impact of nutrition on health. After completing her 12th grade, she pursued a Bachelor's

degree in Biotechnology, Chemistry, and Zoology since the location she was in didn't have good colleges for health and nutrition Nevertheless, she understood that it was still possible to pursue her passion in health and nutrition In 2020, she completed her Masters in Applied Nutrition and Dietetics from Manipal Academy of Higher Education in India. This was the beginning of her journey which would ultimately lead to her working in the UK. Here is her story.

By Engin Akyurt from Pexels

Arlynn: “Many people get confused about the difference between nutrition and dietetics. Nutrition and therapeutic dietetics are two different fields. While nutrition talks about nutrients and their functions, therapeutic dietetics focuses on how to use food to heal diseases and disorders. Unlike nutritionists who usually focus on maintaining a balanced diet and weight loss/gain, dietitians specialize in metabolic diseases such as diabetes, high cholesterol, high blood pressure, pancreatic diseases, and liver diseases There are different specializations among dietitians, such as mental health and neurological disorders, oncology, weight loss, diabetic, and pediatric dietitians ”

“Before coming to the UK, I worked as a mental health and neurological disorders dietitian in a central-governed hospital. I realized how important nutrition is for mental health patients, as many of them tend to lose focus on their health, skip meals, or eat more. In the Intensive Care Unit

(ICU), I learned how crucial the role of a dietitian is in a patient's recovery. I loved working with a multidisciplinary team that included doctors, physiotherapists, and speech and language therapists to ensure that each patient recovered. Unfortunately, we did lose some patients who were intubated and went through a critical phase. However, I loved the journey. I was excited to learn about the UK's scope of work as back in India, we only concentrated on the clinical side But in the UK, it is more specialized For example, there could be a Head and Neck Cancer dietitian, a weight loss dietitian, an oncology dietitian, a pediatric dietitian, and a diabetic dietitian Knowing about such specialties, I chose to migrate to the UK It wasn't an easy walk, obviously So at first, I registered for my HCPC (Health and Care Professions Council), which is a registration you need to work in the UK. Not many people know that you can register for the HCPC from India. Many of my friends applied to do a

Flat-lay Photography of a Variety of Vegetables and Fruits

masters in the UK and get a job afterward. But that is not what I wanted to do. I wanted to apply for a job directly, but it was a huge task because, at the time, I didn't know anybody who had done that. It was a challenge to find information about the UK from a different country. I managed to get my HCPC registration within six months of submitting all my documents because my education and experience were in line with the UK guidelines. I started applying for jobs, and after 70 applications and 12 interviews, I finally got the job. It was never easy, and there were times when I was ready to give up, but I was quite determined to get the job, and I did It was actually my dream ”

After I obtained my HCPC, several of my colleagues from India began to notice my LinkedIn profile They contacted me to inquire about how I acquired the certification and other related matters. I have also been assisting people in obtaining the HCPC without needing to come to the UK and pursue a master's degree. It is possible, but it requires patience and following the correct process.

What is the biggest challenge you have faced as a student in the past?

“I passed out during the COVID-19 pandemic and was unable to complete my internship. As a result, I didn't get hands-on experience and was thrown directly into the clinical setup. This experience made me realize that there is a significant difference between learning from books and real-life clinical situations I believe that students should not only focus on theory but also gain clinical experience to be better prepared for the real world "

Why did you choose to migrate?

“Dietetics is more specialized in the UK as stated before and I was quite underpaid back home due to a lack of recognition. There are some nutrition quacks who are unqualified but still talk about nutrition and diet, which results in actual dietitians being unrecognized and underpaid. However, in the UK, we are recognized and paid much better than in India."

What’s been your biggest motivator in your journey?

“My biggest motivators are my parents. As an only child, they have never limited me by setting restrictions and have always supported my goals They were patient with me when I was trying to get a job here; I was quite dedicated for about seven months and attended all the interviews There were times when I felt like I couldn't do it, but my parents were always there to support me all the way I am here today because of them - Mr and Mrs Aby George "

A

word to the wise

“Just do it. If you have made up your mind about where you want to be, just go for it without fear. Of course, there will be positives and negatives, but take action and just do it.”

Can Your Fork Truly Be Mightier Than the Scalpel? ExploringthePowerofFoodasMedicine

In the whirlwind of contemporary life, the pillars of health and nutrition have emerged as fundamental cornerstones of well-being. The interconnection between what we consume and our overall health is undeniable, yet navigating the labyrinth of dietary advice and health guidelines can be daunting. This essay explores the intricate relationship between health and nutrition, emphasizing the importance of a balanced diet, the challenges posed by modern lifestyles, and practical strategies for achieving optimal health.

Establishing a Foundation of Health: Understanding Nutrition

Nutrition is the science that interprets the nutrients and other substances in food in relation to the maintenance, growth, reproduction, health, and disease of an organism. It includes food intake, absorption, assimilation, biosynthesis, catabolism, and excretion. The body requires a balanced diet comprising macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) to function optimally.

Carbohydrates are the body's primary energy source, found in foods like grains, fruits, and vegetables. Proteins, composed of amino acids, are essential for the growth, repair, and maintenance of body tissues. Sources include meat, dairy, beans, and legumes. Fats, though often misunderstood, are crucial for energy storage, hormone production, and cell structure. Healthy fats are found in nuts, seeds, avocados, and fish

Micronutrients, though needed in smaller quantities, are vital for proper body functioning Vitamins like A, C, D, E, and K play diverse roles, from immune support to skin health Minerals such as calcium, potassium, and iron are essential for bone health, fluid balance, and oxygen transport

Modern Lifestyles on Nutrition

The modern lifestyle, characterized by fast-paced routines, has significantly altered our eating habits Convenience often trumps nutritional value, leading to an increased reliance on processed and fast foods These foods, typically high in unhealthy fats, sugars, and sodium, contribute to the growing prevalence of lifestyle-related diseases such as obesity, diabetes, cardiovascular diseases, and hypertension

The rise of sedentary behavior further exacerbates the problem. With the advent of technology, people spend more time in front of screens, reducing physical activity levels. This combination of poor dietary choices and lack of exercise creates a perfect storm for health complications.

Additionally, misinformation about diets and nutrition, often perpetuated by social media, can lead to unhealthy eating patterns. Fad diets, which promise quick weight loss without scientific backing, can be harmful and unsustainable. They often lead to nutrient deficiencies and metabolic imbalances.

The Importance of a Balanced Diet

A balanced diet is the cornerstone of good health. It ensures the body gets the necessary nutrients to function properly and maintain energy levels. Here are the key components of a balanced diet:

Variety: Eating a wide range of foods ensures an adequate intake of essential nutrients. Different foods provide different nutrients, and a varied diet reduces the risk of deficiencies

Moderation: Portion control is crucial Overeating, even healthy foods, can lead to weight gain and other health issues Balance is key

Whole Foods: Prioritizing whole, minimally processed foods over processed ones can significantly improve nutrient intake Whole foods are rich in essential nutrients and free from harmful additives.

Hydration: Water is essential for life. It supports digestion, nutrient absorption, and temperature regulation. Adequate hydration is vital for overall health.

Mindful Eating: Paying attention to hunger and satiety cues can prevent overeating and promote a healthier relationship with food.

A Few Practical Strategies for Better Nutrition

Adopting a healthier diet doesn't have to be complicated. To make incorporating a healthier diet more accessible, here are practical strategies to improve nutrition:

Plan and Prepare: Meal planning can help ensure a balanced diet Preparing meals at home allows control over ingredients and portion sizes

Read Labels: Understanding food labels can help make healthier choices. Look for whole foods and avoid items with added sugars, unhealthy fats, and excessive sodium.

Incorporate More Fruits and Vegetables: Aim to fill half your plate with fruits and vegetables. They are rich in essential vitamins, minerals, and fiber.

Choose Whole Grains: Replace refined grains with whole grains like brown rice, quinoa, and whole wheat. They provide more nutrients and fiber.

Healthy Snacking: Opt for nutrient-dense snacks like nuts, seeds, fruits, and yogurt instead of processed snacks.

Limit Sugary Drinks: Replace sugary beverages with water, herbal teas, or homemade smoothies.

Fitness Food and Healthy Lifestyle

By Mariana Mikhailova

The Role of Physical Activity

Nutrition and physical activity go hand in hand in promoting health. Regular exercise helps maintain a healthy weight, reduces the risk of chronic diseases, and improves mental health. It enhances the body's ability to utilize nutrients efficiently and boosts metabolic rate. Incorporating physical activity into daily routines can be simple. Activities like walking, cycling, swimming, or even dancing can be enjoyable ways to stay active. The key is consistency and finding activities that are enjoyable and sustainable

The Psychological Aspect of Eating

The relationship between nutrition and mental health is gaining recognition. What we eat can influence our mood, energy levels, and mental clarity. Diets high in processed foods, sugars, and unhealthy fats have been linked to increased risk of depression and anxiety. Conversely, a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats supports brain health and can improve mood Nutrients like omega-3 fatty acids, found in fish, and antioxidants, found in fruits and vegetables, are particularly beneficial for mental health Mindful eating practices, which involve paying full attention to the eating experience, can also promote better mental health It encourages a more positive relationship with food, reducing emotional eating and promoting better digestion.

“Mindful eating practices promote better mental health.”

Global Nutritional Challenges and Equity Issues

While many people in developed countries struggle with overnutrition and related diseases, a significant portion of the global population faces malnutrition and food insecurity. Ensuring nutritional equity is a critical global challenge. Access to nutritious food should be a fundamental right, yet disparities exist due to economic, social, and political factors.

Efforts to address these disparities include promoting sustainable agriculture, reducing food waste, and ensuring fair food distribution. Education on nutrition and health is also vital, empowering individuals to make informed choices.

The Future of Nutrition: Integrating Technology and Innovation

Advances in technology are revolutionizing the field of nutrition. Personalized nutrition, based on genetic, microbiome, and lifestyle data, is emerging as a promising approach. Apps and wearable devices can track dietary intake, physical activity, and health metrics, providing personalized recommendations.

Innovations in food production, such as lab-grown meats and plant-based alternatives, offer sustainable and nutritious options. These developments aim to address both health and environmental concerns, contributing to a more sustainable future.

Conclusion

Health and nutrition are inextricably linked, forming the bedrock of well-being. In an era marked by rapid lifestyle changes and dietary challenges, understanding the principles of good nutrition is more crucial than ever. By adopting balanced diets, staying physically active, and embracing mindful eating practices, individuals can navigate the complexities of modern life and achieve optimal health. As society moves forward, ensuring nutritional equity and leveraging technological advancements will be key to nourishing the future and fostering a healthier, more resilient population

Harvard Health Publishing. (2019). Nutrition - Harvard Health. Harvard Health; Harvard Health. https://www.health.harvard.edu/topics/nutrition

1 Healthy People 2030. (2023). Nutrition and Healthy Eating - Healthy People 2030 | health.gov. Health.gov. https://health.gov/healthypeople/objectivesand-data/browse-objectives/nutrition-and-healthy-eating

2 Kok, F., Bouwman, L., & Desiere, F. (2007). Personalized Nutrition. CRC Press. Murjani, A. J. P. (n.d.). Impact of Technology on Nutrition and Health –NutritionInformatics.info. https://nutritioninformatics.info/impact-oftechnology-on-nutrition-and-health/

3 Nutrition and Health. (n.d.). Springer. Retrieved June 30, 2024, from https://www.springer.com/series/7659

United States Department of Agriculture. (2020). Dietary Guidelines for Americans 2020 -2025 . USDA. https://www.dietaryguidelines.gov/sites/default/files/202012/Dietary_Guidelines_for_Americans_2020-2025.pdf

World Health Organization. (2021). Healthy Diet. World Health Organization. https://www.who.int/initiatives/behealthy/healthy-diet

Nutrition health vs

Health and nutrition are two interlinked components essential for the overall well-being and longevity of individuals. Proper nutrition ensures that the body receives the necessary nutrients, while good health signifies the optimal functioning of the body and mind. This essay explores the fundamental relationship between health and nutrition, the impact of poor nutrition on health, the benefits of a balanced diet, and strategies for promoting healthy eating habits.

The Relationship Between Health and Nutrition

By Lohoma Islam

Health and nutrition are intrinsically connected. Nutrition provides the building blocks for growth, repair, and maintenance of the body's tissues and organs. The nutrients derived from food are vital for various bodily functions, including energy production, immune response, and cognitive function. Without adequate nutrition, these functions can be compromised, leading to various health issues For instance, carbohydrates, proteins, and fats are macronutrients that provide energy and are crucial for the proper functioning of the body's systems Micronutrients, such as vitamins and minerals, play essential roles in processes like bone health, blood clotting, and fluid balance A deficiency or excess of these nutrients can result in health problems. For example, a lack of vitamin D can lead to rickets, while excessive intake of saturated fats is linked to heart disease.

The Impact of Poor Nutrition on Health

Poor nutrition can have detrimental effects on health Malnutrition, which includes both undernutrition and overnutrition, can lead to various health issues. Undernutrition occurs when the body does not receive enough nutrients, leading to stunted growth, weakened immunity, and increased susceptibility to infections. In severe cases, undernutrition can result in diseases like kwashiorkor and marasmus, which are caused by protein deficiency and overall calorie deficiency, respectively. On the other hand, overnutrition, often characterized by excessive intake of calories and unhealthy foods, can lead to obesity and associated health problems such as type 2 diabetes, cardiovascular diseases, and certain cancers. Obesity has become a global epidemic, affecting individuals of all ages. According to the World Health Organization (WHO), worldwide obesity has nearly tripled since 1975, with over 650 million adults being classified as obese in 2016 This alarming trend highlights the need for addressing poor nutrition as a critical public health issue

Benefits of a Balanced Diet

A balanced diet, comprising a variety of foods in the right proportions, is essential for maintaining good health. It provides all the necessary nutrients the body needs to function optimally. The benefits of a balanced diet are:

Improved Physical Health

A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats promotes physical health These foods provide essential vitamins, minerals, and antioxidants that support bodily functions and reduce the risk of chronic diseases

Enhanced Mental Health

Nutrition also plays a significant role in mental health. Certain nutrients, such as omega-3 fatty acids, B vitamins, and magnesium, have been linked to improved mood and cognitive function. Studies have shown that a diet high in processed foods and low in nutrients can increase the risk of depression and anxiety.

Weight Management

A balanced diet helps maintain a healthy weight by providing the right amount of calories and nutrients and preventing an unhealthy overconsumption of the empty calories found in sugary drinks and junk food.

Stronger Immune System

Nutrient-dense foods boost the immune system, helping the body fight infections and diseases. Vitamins C and E, zinc, and selenium are known for their immune-boosting properties.

Increased Energy Levels

Proper nutrition ensures the body has enough energy to perform necessary daily activities. Complex carbohydrates, proteins, and healthy fats provide sustained energy, unlike the quick spikes and crashes caused by sugary snacks.

How to Promote Healthy Eating

Promoting healthy eating habits requires a multifaceted approach involving education, accessibility, and behavioral changes. By providing knowledge, healthy options can be affordable, and we can foster sustainable dietary habits. Here are some strategies to encourage healthier eating:

Nutrition Education

Providing nutrition education in schools, workplaces, and communities can raise awareness about the importance of a balanced diet Teaching individuals how to read food labels, plan meals, and understand portion sizes can empower them to make healthier choices

Access to Healthy Foods

Ensuring access to affordable and nutritious foods is crucial. Governments and organizations can work together to create policies that support local farmers, reduce food deserts, and provide subsidies for healthy foods.

Encouraging Home Cooking

Cooking at home allows individuals to control ingredients and portion sizes. Encouraging people to prepare meals from scratch can lead to healthier eating habits and reduce reliance on processed foods.

Behavioral Interventions

Implementing behavioral interventions, such as mindful eating and setting realistic goals, can help individuals develop and maintain healthy eating patterns. Techniques like keeping a food diary, setting reminders for meals, and practicing portion control can be effective

Community Support

Building a supportive community environment can reinforce healthy eating habits Group activities like cooking classes, community gardens, and fitness programs can create a culture of health and wellness

“A balanced diet, rich in essential nutrients, is crucial for maintaining physical and mental health, managing weight, and preventing chronic diseases.”

Conclusion

Health and nutrition are fundamental to a person's overall well-being A balanced diet, rich in essential nutrients, is crucial for maintaining physical and mental health, managing weight, and preventing chronic diseases Poor nutrition, whether due to undernutrition or overnutrition, can lead to severe health issues, highlighting the need for comprehensive strategies to promote healthy eating habits. By fostering nutrition education, ensuring access to healthy foods, and encouraging supportive behaviors, individuals and communities can work towards achieving better health outcomes and a higher quality of life.

1.World Health Organization. (2020). Malnutrition. Retrieved from https://www.who.int/news-room/factsheets/detail/malnutrition

2. World Health Organization. (2021). Obesity and overweight. Retrieved from https://www.who.int/newsroom/fact-sheets/detail/obesity-and-overweight

3.Harvard T.H. Chan School of Public Health. (2020). The Nutrition Source: Food and Mood. Retrieved from https://www.hsph.harvard.edu/nutritionsource/food-mood/

Selection of Nutritive Food View more by Oleksandra Naumenko

Tips to maintain proper nutrition and health :

Eat a Variety of Colorful Fruits and Vegetables:

Aim for a diverse range of fruits and vegetables to ensure a broad spectrum of vitamins, minerals, and antioxidants. Indulge in the natural abundance of vegetables and fruits rich in prebiotic fiber, essential vitamins, and antioxidants Discover the secrets to a longer, healthier life as studies reveal a lower risk of heart disease, obesity, and other illnesses for those who embrace these nutritional powerhouses.

Choose Whole Grains:

Opt for whole grains like brown rice, quinoa, and whole wheat over refined grains for added fiber, vitamins, and minerals. The bran and germ, obtained through milling, are rich in B vitamins, minerals, amino acids, and antioxidants Even when grains undergo processing, the essential compounds remain intact From lignans to phenolic compounds in these grains, these components contribute to improved health, offering protection against diseases and promoting better cholesterol and glucose levels. So, the next time you enjoy whole grain products, savor not only the taste but also the health benefits.

Incorporate Lean Proteins:

Lean proteins are your secret weapon for a healthier lifestyle Not only do they help lower blood cholesterol, but they also support brain functioning and rev up your metabolism, making it easier to maintain a healthy body weight

What exactly are lean proteins? These are sources rich in protein and light on fat. Think plant-based delights like chickpeas, lentils, and quinoa, known for their quality protein content For those who prefer animal protein, options like fish, skinless chicken, shellfish, pork loin, and eggs are excellent choices to include regularly in your meal plan

Limit Processed Foods and Added Sugars:

Unlock the key to a healthier lifestyle by cutting down on processed foods, sugary beverages, and snacks loaded with added sugars and unhealthy fats. Modern diets often overflow with added sugars, which, when consumed excessively, are linked to health concerns like obesity, type 2 diabetes, and heart disease

Here's a handy guide: The Dietary Guidelines for Americans advise keeping added sugar intake below 10% of your daily calories. For an even sweeter deal, the World Health Organization recommends aiming for 5% or less of your daily calories from added sugars for optimal health.

StayHydrated:

Quenchyourthirstforgoodhealthbysippingonwaterthroughoutthe day Hydration isn't just a routine; it's a crucial marker of your wellbeing that often goes unnoticed. Maintaining optimal hydration ensures your body functions at its best and for daily water reminders, you can use multiple apps to track your water routine Water is your go-toelixir,freeofcalories,sugar,andadditives Whilethere'snoonesize-fits-all rule for daily intake, the key is to drink enough to satisfy yourthirstandkeepyourbodyinharmony.

Saynotoprocessedfood:

Diveintotheworldofultra-processedfoods(UPFs),whereingredients undergo significant transformations from their original state. These culinary chameleons often boast a lineup of additives such as added sugar, highly refined oil, salt, preservatives, artificial sweeteners, colors,andflavors

Picturethis:

Snackcakesthatmeltinyourmouth. Fastfoodthat'squickbutloadedwithcomplexities. Frozenmealsreadyatthesnapofyourfingers Packagedcookiestemptingyourtastebuds. Chipsthatcrunchwitheverysatisfyingbite.

Why the caution? These UPFs are not just flavorful; they're highly palatable,meaningit'seasytooverindulge.Theytriggerreward-related brain regions, leading to excess calorie intake and potential weight gain Research even links diets rich in ultra-processed foods to conditionslikeobesity,type2diabetes,heartdisease,andmore.

Getlotsofsleep:

Quality sleep is your secret weapon for overall well-being, and its significancecannotbeemphasizedenough Beyondensuringyouwake up refreshed, it plays a crucial role in maintaining hormonal balance, supportinginsulinsensitivity,andenhancingbothphysicalandmental performance

Here's the kicker: inadequate sleep isn't just a restless night. It can disrupt your appetite hormones, steering you towards food choices high in fat, sugar, and calories It's not just a small hiccup; poor sleep stands out as one of the strongest risk factors for weight gain and obesity.

Prioritizing nutrition is a cornerstone of a healthy lifestyle, contributing significantly to overall well-being and longevity. By making informed choices about what and how we eat, we can empowerourselvestoleadvibrant,energeticlives

1 “27HealthandNutritionTipsThatAreActuallyEvidence-Based” https://wwwhealthlinecom/nutrition/27-health-and-nutrition-tips#fruits-and-vegetables Accessed6 January2024

2 “WholeGrainsandHealth:PerspectiveforAsianIndians”JAPI, https://japiorg/article/files/whole grains and health perspective for asian indianspdf Accessed6 January2024

3 “HealthBenefitsofLeanProtein–Strack&VanTil|IndianaMadesince1929”Strack&VanTil,13 August2021,https://strackandvantilcom/blog/health-benefits-of-lean-protein/ Accessed6January 2024

Unforeseen climate emergencies happen all around our planet. From wildfires to blizzards, large numbers of populations face injuries and often lack sufficient food due to evacuation and loss of homes. Therefore, it is safe to say that nutrition fosters a pivotal role in bolstering individuals and public resilience against existential threats.

Role of Nutrition in public health crisis

While it is necessary to provide nutrition for those who experience such disasters, it is important to keep in mind the quality and diet they are given Experts say that “ many more Americans are sick than are healthy, and the top driver is our food” However, such nutritional issues are not only present within the United States but in other regions of the world such as Latin America as well. Food quality is a significant concern for many countries, but the availability and distribution of food worldwide is also important, known as food security. This concept has gained attention due to its severity in economically challenged countries. Without access to a nutritious diet and consistent food production, citizens in such countries are at higher risk of starvation and poor health, particularly during natural disasters and climate emergencies

Aside from climate emergencies and natural disasters, rates of chronic diseases have experienced a rapid increase due to poor diet Examples of such chronic diseases include diabetes, obesity, and heart disease For instance, obesity rates in the United States among adults have “increased by 12% in the last 20 years ” . Furthermore, the increase in such diseases has an additional impact on many people’s quality of life and could negatively affect the healthcare system and the economy. It is important to highlight that while such chronic diseases have higher rates in America, they exist among other populations as well. Countries with weaker economies and less access to healthy and affordable foods experience far greater damage to their public health. It is important to ensure that regardless of wealth, everyone receives the correct healthcare and has access to healthy foods .

The health crisis, combined with poor nutrition, affects not only adults but also younger generations Children, in particular, are at a higher risk of poor health due to food insecurity. This impacts various aspects of their lives, including school performance, high blood pressure, and the risk of developing Type 2 Diabetes. Nutritional programs such as Feeding America, UNICEF, and World Food Program have decreased such health crises among all generations and populations; yet it is important to further such programs to ensure better health, economy, and healthcare for all.

While malnutrition is a worldwide crisis, there have been many ways to prevent further damage to public health over the years As the main cause of death and diseases in the world, food insecurity has become the largest issue in many countries. Countries facing economic and governmental issues are at higher risk of widespread health issues throughout their population. It is important to understand the root cause of poor food quality and insufficiency of food production to benefit such a population and work towards the right cause. In scenarios such as natural disasters and climate emergencies, sufficient food and quality nutrition become key aspects of survival, making malnutrition a global problem regardless of economic status Therefore, it is important toensurethatallhumansreceivetherightcareandsecure foodthroughouttheworld

1. Rifkin, Mark E “Nutrition Policy Critical to Optimize Response to Climate, Public Health Crises ” Frontiers in Nutrition, vol 10, 16 Aug 2023, www.ncbi.nlm.nih.gov/pmc/articles/PMC10469017/,

Giordani, Rubia Carla Formighieri, and Islândia Bezerra da Costa. “The Pandemic Health Crisis and Its Implications for Food and Nutritional Security in Latin America ” Portuguese Journal of Public Health, 5 Jan 2021, pp 1–10, https://doi org/10 1159/000512958 Accessed 21 Mar 2021

Tobias, Noah “A New Public Health Crisis: Bad Food ” Food Tank, 2 Nov 2021, foodtank.com/news/2021/11/american-diet-creates-public-healthcrisis-experts-say/ Accessed9Jan 2024

“Importance of Nutrition on Health in America | Feeding America.” Feedingamerica org, 2000, www feedingamerica org/hunger-inamerica/impact-of-hunger/hunger-and-nutrition.

WorldHealthOrganization “MalnutritionIsaWorldHealthCrisis ” Www.who.int,26Sept.2019,www.who.int/news/item/26-09-2019malnutrition-is-a-world-health-crisis

The Influence of Plant-Based Diets on Overall Health

Different diets are included in vegetarianism, categorized according to how restrictive they are. Although cutting out meat from one's diet is the common definition of vegetarianism, the term can also refer to other less stringent eating habits. These include, for instance, pescatarians, who abstain from all meat save fish and seafood, flexitarians, who occasionally or even weekly consume meat, and ovolactovegetarians, who abstain from all meat but eat dairy and eggs. Conversely, a rigorous vegetarian diet forgoes any food derived from animals. A more comprehensive definition of veganism is the rigorous vegetarian diet combined with the avoidance of any other products derived from animals, or which are dependent on the exploitation of animals, like apparel and cosmetics. Strict vegetarianism is often used to refer to a vegan diet for didactic purposes.

The practice of vegetarianism has been part of human history for centuries It has been extensively studied and explored by different civilizations, religious groups, and even philosophers Recent scientific research has also revealed several health benefits associated with reduced meat consumption. Therefore, considering a vegetarian diet could be a constructive step towards improving one ' s health and well-being.

There are various reasons why people opt for a vegetarian diet, but the most recent and popular one is its potential health benefits. It has been suggested that a vegetarian diet can enhance the quality of life. Quality of life is a subjective notion that encompasses physical, psychological, social, environmental, and spiritual dimensions, according to the World Health Organization (WHO). Based on data from 12 surveys, a systematic review study evaluated the nutritional quality of vegetarian meals and discovered that vegetarians had greater levels of nutritional quality than omnivores. As long as vegetarian diets are carefully designed, they can provide enough nourishment for people of all ages, according to the Academy of Nourishment and Dietetics. Nonetheless, some steps must be taken to reduce the possibility of dietary deficits.

Adopting a vegetarian diet can have several benefits for one's health, including reducing the risk of noncommunicable diseases, and improving overall physical quality of life. However, it is essential to ensure that a vegetarian diet is balanced and provides adequate nutrition to maintain good health. There are several health benefits of a vegetarian diet, such as the regulation of biological functions and the prevention of chronic diseases by the intestinal microbiota. Consuming excessive amounts of protein may lead to changes in the microbiota patterns, which can lead to the production of molecules that increase intestinal permeability, inflammation, and the risk of cancer. In contrast, vegetable-based protein sources do not have the same adverse effects as they contain carbohydrates and fibers that can mitigate the harmful effects of protein ingestion.

Consuming saturated fats found in animal foods can also increase systemic inflammation, which can lead to metabolic disorders and chronic diseases like cancer, insulin resistance, and cardiovascular diseases, possibly due to the activation of Toll-like receptors (TLR) that trigger a pro-inflammatory intestinalandsystemicimmuneresponse

Certain factors can reduce the risk of diabetes and provide better control over it Excessive weight and accumulation of visceralfatleadtoincreasedinsulinresistance,whichisoneof the leading causes of diabetes Weight control is a significant contributingfactor,whichisbetterinvegetarians.Thisisdueto the lower intake of saturated fats in the vegetarian diet, which helps reduce the risk of diabetes Inflammation control can be improvedbyconsumingavegetariandiet.Plant-basedfoodsin their natural form are rich in antioxidants that assist in controlling free radicals in the body By modulating our immune response and the production of antioxidant compounds and enzymes, these antioxidants help suppress inflammatory responses Additionally, antioxidant vitamins suchasCandEcandirectlyhelpincontrollingfreeradicalsin the body Apart from the fact that vegetarians tend to have better weight control, which is considered a protective factor againstcancer,avegetariandietcanalsohavebenefitswhenit comes to cancer prevention Their higher consumption of dietary fiber can have protective effects by modulating the intestinal microbiota. Excessive protein consumption can lead toanincreasedproductionofinflammatorymetabolitesbythe intestinal microbiota. Additionally, the consumption of saturated fats, primarily found in foods of animal origin, can activate Toll-like receptors in immune system cells, which stimulatestheproductionofproinflammatorycytokines.When all of these factors are combined, they can create an environmentthatpromotescancer.

To sum up, following a vegetarian diet can positively impact one's physical health. However, it is important to ensure that the diet is well-balanced and provides all the necessary nutrients to reap the benefits Although people have different reasons for adopting this diet, scientific literature has thoroughlyoutlineditshealthadvantages.

Hargreaves,S M,Raposo,A,Saraiva,A,&Zandonadi,R P (2021) VegetarianDiet:AnOverview throughthePerspectiveofQualityofLifeDomains InternationalJournalofEnvironmentalResearch andPublicHealth,18(8).https://doi.org/10.3390/ijerph18084067

Clarys,P,Deliens,T,Huybrechts,I,Deriemaeker,P,Vanaelst,B,DeKeyzer,W,Hebbelinck,M,& Mullie,P (2014) Comparisonofnutritionalqualityofthevegan,vegetarian,semi-vegetarian,pescovegetarianandomnivorousdiet Nutrients,6(3),1318–1332 https://doiorg/103390/nu6031318

Hargreaves, S M, Raposo, A, Saraiva, A, & Zandonadi, R P (2021) Vegetarian diet: an overview throughtheperspectiveofqualityoflifedomains Internationaljournalofenvironmentalresearchand publichealth,18(8),4067

4 Parker, H W, & Vadiveloo, M K (2019) Diet quality of vegetarian diets compared with nonvegetarian diets: a systematic review Nutrition reviews, 77(3), 144–160 https://doi.org/10.1093/nutrit/nuy067

The World Health Organization Quality of Life assessment (WHOQOL): position paper from the World Health Organization (1995) Social science & medicine (1982), 41(10), 1403–1409 https://doiorg/101016/0277-9536(95)00112-k

Conclusion

Our lives are built on the foundation of food, and the way we nourish ourselves is essential for our growth and well-being. Whether we come from different cultural backgrounds, religions, or nationalities, the fundamental principles of good nutrition remain unchanged. Despite the differences that exist among us, we can all find common ground in the pursuit of a healthy and fulfilling life. With this understanding, we can work together to build a brighter future for ourselves and for those around us, especially the elderly. The above discussion clearly outlines some facts that as we get older, our bodies change, and so do our nutritional needs. It can be challenging to maintain a healthy diet as we face unique factors such as medical conditions, physical limitations, and social barriers. However we understand that good nutrition is essential for promoting health and quality of life across the aging process. Our goal should therefore be to provide personalized guidance and support to help older adults overcome these obstacles and achieve their nutritional needs.

1 Niccoli,T.,&Partridge,L.(2012).Ageingasariskfactorfordisease.Currentbiology:CB,22(17),R741–R752. https://doi.org/10.1016/j.cub.2012.07.024

Cristina,N.M.,&Lucia,A.(2021).NutritionandHealthyAging:PreventionandTreatmentofGastrointestinalDiseases.Nutrients,13(12). https://doi.org/10.3390/nu13124337

2. Norman,K.,Haß,U.,&Pirlich,M.(2021).MalnutritioninOlderAdults—RecentAdvancesandRemainingChallenges.Nutrients,13(8),2764. https://doi.org/10.3390/nu13082764

3 Visvanathan,R.,&Chapman,I.M.(2009).Undernutritionandanorexiaintheolderperson.GastroenterologyclinicsofNorthAmerica,38(3),393–409. https://doi.org/10.1016/j.gtc.2009.06.009

4 Clegg,M.E.,&Williams,E.A.(2018).Optimizingnutritioninolderpeople.Maturitas,112,34–38. https://doi.org/10.1016/j.maturitas.2018.04.001

6 It is important to adopt practical and realistic approaches to optimize the diet and food intake of older adults. One area where improvements can be made is related to appetite. Encouraging older adults to prepare their own meals can increase their appetite and food intake. Additionally, providing opportunities for older adults to eat a wide variety of foods in the company of others is a simple strategy to increase food intake [5]. The amount of protein needed by older adults is a topic of debate. Although protein is known to be the most filling macronutrient, it seems that it doesn't have the same effect on satiety in older adults as it does in younger people. This suggests that it may be possible for older adults to increase their protein intake without consuming more overall calories [6]. Other areas where simple practical improvements can be made include both packaging of foods that are easy to prepare and the education of older adults on the safe storage and preparation of food. Research has shown that improving the diets and nutritional status of older adults can be easily and cost-effectively achieved through various strategies [5].

5 Ziylan, C., Kremer, S., Eerens, J., Haveman-Nies, A., & de Groot, L. C. (2016). Effect of meal size reduction and protein enrichment on intake and satiety in vital community-dwelling older adults. Appetite,105,242–248. https://doi.org/10.1016/j.appet.2016.05.032

Photo by Gustavo Fring

Understanding Proteins: TheNutrient of Protection

Proteins are complex biomolecules with a multitude of functions in the body. These functions range from structure to regulating the tissues and organs of the body. However, the function of providing the body with a stable and protective structure will be focused on in this article. In the same way builders build buildings in society, proteins build up the muscular system of the body. Therefore, it is vital to understand how the level of proteins within the body can affect the physical buildup of an individual.

To understand proteins, it is imperative to understand what they are made up of. Proteins are polymers made up of monomers called amino acids and proteins can have hundreds to thousands of them, attached in long chains. There are 20 different types of amino acids, 12 of these being nonessential, meaning the body can produce them, and 8 are essential amino acids, meaning that the body needs to consume food containing those amino acids. The sequence in which these amino acids are aligned determines each protein’s unique function and three-dimensional structure. Amino acids are coded by combinations of three DNA building blocks called nucleotides. The specific function being focused on is the structural component which provides structure and support for the cells and allows body movement.

By Aayan Sheikh

Proteins are produced in the body via two processes, transcription, and translation, collectively leading to protein synthesis. Transcription is the process in which a DNA sequence is converted into a messenger RNA or mRNA sequence in the nucleus. This process is catalyzed by the enzyme called RNA polymerase and chooses a specific part of a strand to be replicated. The mRNA sequence is then moved to the ribosome where translation takes place. Translation is the process in which the mRNA sequence which contains monomers called nucleotides are read in groups of 3 called codons, bringing forth a specific amino acid via the transfer RNA (tRNA) which causes a chain of amino acids to form and this chain eventually folds into a protein.

Proteins that are mainly involved in providing structure are keratin, collagen, and elastin. Keratin is a structural protein in the body that is found on the skin, hair, and nails. It is naturally produced and there are two types of keratin. The type of keratin present in humans is Alphakeratin which is found in the hair and skin. Since keratin is naturally produced, its production can be boosted by foods rich in keratin, some of which are the following:

Eggs: Eggs contain biotin which is an essential nutrient for keratin synthesis.

Onions: Onions are particularly high in the plant antioxidant N-acetylcysteine, which the body transforms into the amino acid L-cysteine, which is a part of keratin.

Salmon: Salmon is also another ideal source for biotin.

Collagen is the most prevalent protein in the human body and it serves as the structural component of the skin, tendons, ligaments, and bones (10). Collagen makes up 30% of the body’s protein and it gives the skin, muscles, bones, and connective tissues shape, support, or strength. Proline, glycine, and hydroxyproline are the primary amino acids that go into making collagen. These amino acids come together to form triple-helix protein fibrils. To form the triple helix, the body also requires the appropriate concentrations of zinc, copper, manganese, and vitamin C. The main role of collagen is as follows: Helping fibroblasts, which support the formation of new cells in the dermis (middle layer of the skin), to form.

helping to replenish dead skin cells. giving organs a protective covering. giving skin elasticity, strength, and structure. Helping blood to clot.

There are various types of collagen, each contributingtodifferentpartsofthebody:

TypeI:90%ofthecollageninthebodyisthistype.TypeIis tightly packed and gives skin, bones, tendons, and ligamentsstructure.

Type II: Elastic cartilage, which supports joints, contains thistypeofcollagen.

TypeIII:Muscles,arteries,andorganscontainthistype

TypeIV:Theskin'slayerscontainthistype.

TypeV:Thistypeispresentintheplacenta'stissue,hair, skin,andcorneaoftheeyes.

Foodsthatcontainampleamountsofcollagenareas follows:

Redmeat:Collagencanbefoundintoughermeatcutswith lotsofconnectivetissue,suchasbrisket,chucksteak,and potroast.

Fruits&vegetables:FoodshighinvitaminChelpthebody producecollagenonitsown,keepingthebodyrobustand healthy.

Fish(withtheskinon):Aslongastheskinislefton,fishisa great food source of collagen. This is because the skin containsalargeamountofthecollagenthatispresentin fish. Vitamin D and omega-3 fatty acids are two more advantagesoffish.

Foodsthatarerichinelastinareasfollows:

Meats:Redbeefandporkarethemainsourcesofanimalderivedelastinthatwecanfind.

Fish:Thetwospecieswiththehighestelastincontentare salmonandtuna

Eggs: Proline, one of the amino acids required for the synthesisofcollagenandelastin,isabundantineggs

In conclusion, understanding proteins is essential as proteins areavitalnutrientwithinthebodywiththeuniquefunctionto providethehumanbodywithstructureandstability Therefore, it is imperative to understand its importance to research and delve deeper into this part of learning about proteins to enhanceourresearchandunderstandingregardingthetopic.

Begum,J (2023,December7) HealthBenefitsofCollagen WebMD https://wwwwebmdcom/diet/collagen-health-benefits

1 Cleveland Clinic (2022a March 4) Elastin: Structure Function Skin Care & Supplements Cleveland Clinic https://myclevelandclinicorg/health/body/22482-elastin

2 Cleveland Clinic (2022b May 23) Collagen: What it is Types Function & Benefits Cleveland Clinic https://myclevelandclinicorg/health/articles/23089-collagen

3 Cleveland Clinic (2022c, June 9) Keratin: Protein, Structure, Benefits, Uses & Risks Cleveland Clinic https://myclevelandclinicorg/health/body/23204-keratin

4 Khan Academy (2016a) Overviewoftranslation(article) Khan Academy https://wwwkhanacademyorg/science/ap-biology/geneexpression-and-regulation/translation/a/translation-overview

5 Khan Academy (2016b) Transcription: an overview of DNA transcription Khan Academy https://wwwkhanacademyorg/science/ap-biology/gene-expression-and-regulation/transcription-and-rna-processing/a/overview-oftranscription

6 Kubala, J (2020, August 17) 10 Foods That Boost Your Bodys Keratin Levels Healthline https://wwwhealthlinecom/nutrition/keratin-rich-foods#1-Eggs

7 Medline Plus (2021, March 26) What are proteins and what do they do? Medlineplusgov; National Library of Medicine https://medlineplusgov/genetics/understanding/howgeneswork/protein/

8 Sisneo Bioscience (2022, March 1) Elastin | Sisneo Bioscience Sisneo Bioscience https://sisneocom/en/elastin/#: :text=Foods%20with%20elastin&text=Meats%3A%20the%20major%20source%20of

9 Van De Walle, G (2018, June 20) 9 Important Functions of Protein in Your Body Healthline https://wwwhealthlinecom/nutrition/functions-of-protein#TOC TITLE HDR 5

Unveiling Malnutrition: ALoomingHealthCrisis

Malnutrition is a pervasive issue that affects both hospitalized and non-hospitalized individuals It can result in numerous complications and a higher mortality rate, especially in low and middle-income countries globally Despite the severity of the problem, malnutrition is often overlooked and not addressed as a significant health concern worldwide, which is likely due to a lack of awareness. The purpose of this article is to bring attention to the critical health crisis of malnutrition.

Introduction

Good nutrition is essential for human life, health, and development, from fetal development to old age, and serves as a foundation for human and national development. As a scientific discipline, nutrition is concerned with the access and utilization of food and nutrients for life, health, growth, development, and wellbeing According to the World Health Organization (WHO), better nutrition is related to improved infant, child, and maternal health, stronger immune systems, safer pregnancy and childbirth, lower risk of noncommunicable diseases (such as diabetes and cardiovascular disease), and longevity Nutrition has always been a top priority for WHO since its establishment in 1948, given its fundamental importance for health and development. The organization concentrates on crucial nutritional science issues, nutritional care throughout all life stages from infancy to old age, and most significantly, on nutrition policies and programs for sustainable development, at all of these levels therefore this organization is one of the foremost in fighting and recognizing the disease burden.

The world is facing a Health Crisis of malnutrition, a condition that results from an imbalance in nutritional intake The word ‘malnutrition’ is defined in multiple ways, and there is still no consensus Historically, the term malnutrition has been used to describe the lack of energy intake or deficiencies in nutrients This condition was divided into two main categories, namely marasmus and kwashiorkor. Marasmus is primarily caused by an energy or calorie deficiency, while kwashiorkor is characterized by peripheral edema and caused by protein deficiency.

However, the term malnutrition now includes conditions caused by both insufficient as well as excess intake of macronutrients and micronutrients. According to WHO guidelines, malnutrition is classified into three categories: undernutrition (low weight-for-height, low height-for-age, and low weight-for-age), micronutrient (vitamin and mineral) deficiency or excess, and overnutrition (overweight, obesity, and other diet-related health conditions such as type 2 diabetes mellitus, cardiovascular disorders, etc.).

The Prevalence

Undernutrition and overweight are the two main forms of malnutrition that the world is currently dealing with, particularly in low- and middle-income nations. According to the following data, 45.4 million children under the age of five are wasted (underweight for their height), and 149 2 million are stunted (too short for their age) Everywhere but Africa is seeing a decrease in the number of stunted children Asia is home to more than 75% of all children with severe wasting

By Champion Lumamba

Undernutrition is a contributing factor in about 45% of fatalities in children under the age of five. These primarily happen in nations with low and moderate incomes. Anemia is a severe worldwide public health issue that mostly impacts young children and expectant mothers. According to WHO estimates, 37% of pregnant women and 40% of children under the age of five are anemic globally. Anemia affects thirty percent of women who are fertile.

38 9 million children under the age of five are overweight, and 1.9 billion adults worldwide are overweight or obese. Overweight and obesity rates in children are on the rise, especially in high- and uppermiddle-income nations.

Despite the fact that breastfeeding prevents overweight and undernutrition, only 44% of infants under the age of six months are exclusively breastfed. Consuming too much salt (>5 grams per day) raises the risk of heart disease and stroke in addition to raising blood pressure. The majority of people eat between 9 and 12 grams of salt each day, which is about twice the recommended maximum amount.

Conclusion

Malnutritionisawidespreadproblemthataffectspeople worldwideatsomepointintheirlives.Thispublichealth crisis targets everyone, but the most vulnerable groups are people who live in poverty, young children, adolescents, older people, those who are ill and have a compromised immune system, as well as lactating and pregnant women It is essential to combat this health crisistoimprovechildgrowthanddevelopment,promote well-being,andensurehealthylives.

WorldHealthOrganization.(2022).Nutrition.Www.who.int;WorldHealth Organization https://wwwwhoint/health-topics/nutrition#tab=tab 1

EliaM (2017) Defining,Recognizing,andReportingMalnutrition Theinternational journaloflowerextremitywounds,16(4),230–237 https://doiorg/101177/1534734617733902

Benjamin,O,&Lappin,S L (2023) Kwashiorkor InStatPearls StatPearls Publishing.

Mueller,C.,Compher,C.,Ellen,D.M.,&AmericanSocietyforParenteralandEnteral Nutrition(ASPEN)BoardofDirectors(2011) ASPEN clinicalguidelines: Nutritionscreening,assessment,andinterventioninadults JPEN Journalof parenteralandenteralnutrition,35(1),16–24 https://doiorg/101177/0148607110389335

Kesari,A,&Noel,J Y (2023) NutritionalAssessment PubMed;StatPearls Publishing https://wwwncbinlmnihgov/books/NBK580496/

Resource corner

Books that explore nutrition and health, with the upcoming list includingbooknames,author,briefdescription,andfurtherreadinglinks.

Non-fiction Books:

The Diet Myth: The Real Science Behind What We Eat

Why do most diets fail? Why does one person eat a certain meal and gain weight, while another eating the same meal loses pounds? Why, despite all the advice about what to eat, are we all still getting fatter?

The answers are much more surprising - and fascinating - than we've been led to believe. The key to health and weight loss lies not in the latest fad diet, nor even in the simple mantra of 'eat less, exercise more', but in the microbes already inside us.

Drawing on the latest science and his own pioneering research, Professor Tim Spector demystifies the common misconceptions about fat, calories, vitamins and nutrients. Only by understanding what makes our own personal microbes tick can we overcome the confusion of modern nutrition, and achieve a healthy gut and a healthy body.

The Science of Nutrition: Debunk the Diet

Myths and Learn How to Eat Responsibly for Health and Happiness

Is a vegan diet healthier? Should I try going low-carb? Is it always a bad idea to skip a meal? Are superfoods all they're cracked up to be? Is fat still bad for you? Can I eat to improve my chances of conceiving?

Science of Nutrition cuts through the noise of conflicting diet advice with clear answers backed up by the very latest research

Recognizing that there is no one-size-fits-all when it comes to nutrition, this ground-breaking book has the answers to all your food-related questions, covering every conceivable topic from gut bacteria to weight management, to heart health and immune support, to vegan diets and intermittent fasting, and everything in between

With an accessible Q&A approach and informative graphics, this nutrition book will debunk popular food myths and diets, redefine nutrition in the modern world, and enable you to make informed decisions that are best suited to you, about what, when, and how to eat.

The book's easily digestible and evidence-based advice empowers you to explore the benefits and importance of nutrition, alongside the downright misleading when it comes to the world of food and diet, and to equip yourself with the knowledge and confidence to assess and enhance your approach to nutrition

Food Over Medicine: The Conversation That Could Save Your Life

Includes recipes from Chef Del Sroufe, author of the bestselling Forks Over Knives The Cookbook and Better Than Vegan

Nearly half of Americans take at least one prescription medicine, with almost a quarter taking three or more, as diseases such as diabetes, obesity, and dementia grow more prevalent than ever. The problem with medicating common ailments, such as high blood pressure or elevated cholesterol, is that drugs treat symptoms and may even improve test results without addressing the cause: diet

Overmedicated, overfed, and malnourished, most Americans fail to realize the answer to lower disease rates doesn't lie in more pills but in the foods we eat.With so much misleading nutritional information regarded as common knowledge, from “everything in moderation" to “avoid carbs," the average American is ill-equipped to recognize the deadly force of abundant, cheap, unhealthy food options that not only offer no nutritional benefits but actually bring on disease.

Good Energy: The Surprising Connection Between Metabolism and Limitless Health

A bold new vision for optimizing our health now and in the future

If you are battling minor signals of “bad energy ” inside your body, it is often a warning sign that more life-threatening illness may emerge later in life. But here’s the good news: for the first time ever, we can monitor our metabolic health in great detail and learn how to improve it ourselves.

Weaving together cutting-edge research and personal stories, as well as groundbreaking data from the health technology company Dr. Means founded, Good Energy offers an essential four-week plan and explains:

The five biomarkers that determine your risk for a deadly disease.

How to use inexpensive tools and technology to “ see inside your body” and take action. Why dietary philosophies are designed to confuse us, and six lifelong food principles you can implement whether you ’ re carnivore or vegan.

The crucial links between sleep, circadian rhythm, and metabolism

A new framework for exercise focused on building simple movement into everyday activities

How cold and heat exposure helps build our body’s resilience

Steps to navigate the medical system to get what you need for optimal health

Good Energy offers a new, cutting-edge understanding of the true cause of illness that until now has remained hidden. It will help you optimize your ability to live well and stay well at every age.

Fiction Books:

Perfect: A Novel

In the world of thirteen-year-old girls, everything’s fine—at least on the surface.

Isabelle Lee is a typical, wisecracking, middle-of-the-pack girl who just happens to be dealing with some big issues. Her father has died, and no one especially her mother wants to talk about it. Meanwhile, Isabelle’s sister, who 'used to be nine and charming,' has made things worse by ratting Isabelle out to their mom about her eating disorder.

At school, there’s Mr. Minx, the self-important (but really not bad) English teacher; Ashley Barnum, the prettiest girl around; and the lunchroom, where tables are turf in an all-eyes-open battle for social status. Isabelle has measured the distance to being cool and she thinks it’s long shiny hair, a toothpaste smile, and perfectly broken-in size-zero jeans.

Perfect is the story of one girl’s attempt to cope with loss, define true friendship, and figure out the difference between appearances and reality.

How to Disappear Completely: On Modern

Anorexia

She devoured their memoirs and magazine articles, committing the most salacious details to memory to learn what it would take to be the very best anorexic. When she was hospitalized at fifteen, she found herself in an existential wormhole: How can one suffer from something one has actively sought out?

With attuned storytelling and unflinching introspection, Kelsey Osgood unpacks the modern myths of anorexia as she chronicles her own rehabilitation. How to Disappear

Completely is a brave, candid and emotionally wrenching memoir that explores the physical, internal, and social ramifications of eating disorders.

“Osgood vividly portrays the creepy phenomenon of the ‘ pro-ana ’ movement and the claustrophobic, self-involved, achingly lonely world in which young women compete to be ‘perfect’ anorexics. . . . imbued with pathos and tenderness.” Publishers Weekly

Please Eat… A mother’s struggle to free her teenage son from anorexia

Bright, popular and a star on the rugby pitch, 15 year old Ben had everything he could want. But then food-loving Ben began to systematically starve himself. At the same time his urge to exercise became extreme. In a matter of months Ben lost one quarter of his body weight as he plunged into anorexia nervosa, an illness that threatened to destroy him.

"Please eat… A mother’s struggle to free her teenage son from anorexia" is his mother’s heart-breaking yet inspirational account of how she watched helplessly as her son transformed into someone she didn’t recognise, physically and mentally. It also describes how, with the help of his parents and therapist, and through his own

determination, Ben slowly began to recover and rebuild his life.