Section 4 Lifestyle Choices

1 MicroNutrients Harvard University 2 MicroNutrients Comparing my first and second-week vitamin intakes, I noticed my Vitamin C levels tended to be below the recommended 75-90mg per day. My log shows several days I consumed under 50mg of Vitamin C. A deficiency in this essential vitamin can lead to scurvy, as well as increase susceptibility to infections due to Vitamin C's role in supporting a healthy immune system. On the other hand, my Vitamin B12 intake was consistently meeting or exceeding the 2.4mcg recommended daily amount. For neurological function and red blood cell formation, Vitamin B12 is crucial. Getting adequate B12 through foods like meat, eggs, and fortified cereals helps prevent megaloblastic anemia and potential nerve damage (Böhm et al., 2021). Moving forward, I need to make an effort to increase foods such as bell peppers and citrus fruit in my diet, which would enhance Vitamin C (Böhm et al., 2021). The primary vitamin sources in my diet were fortified cereals and bread products that provided B vitamins, along with some fruits and vegetables that supplied vitamin C. While these are decent sources, I could get more vitamins from fresher, nutrient-dense whole foods. An excellent source I would like to incorporate is dark leafy greens like spinach and kale, packed with vitamins A, C, K, folate, and more (Mehri, 2020). Given my active lifestyle, which burns many calories, vitamins like the B complex that helps metabolize energy are essential. Vitamin D may also be lacking since my log does not show many fatty fish or fortified dairy sources. Whole grains and healthy fats would be ideal for meeting all my micronutrient needs and ensuring proper overall vitamin intake (Böhm et al., 2021). Examining my mineral intake over the two weeks, I noticed my calcium levels were consistently below the recommended 1,000-1,200mg daily for adults (Mehri, 2020). Several days showed calcium intake under 500mg, putting me at significant risk of deficiency. Not getting 3 enough calcium can lead to loss of bone density over time and increased susceptibility to osteoporosis. To meet my calcium needs, I need to increase my intake by 500-700mg daily through more dairy, leafy greens, or supplements. In contrast, my iron levels seemed adequate, often meeting or exceeding the 8mg recommended amount. Iron is essential for carrying oxygen in red blood cells and energy metabolism. With several high-calorie expenditure days logged, my body's iron demands were likely increased to support energy needs. Moving forward, prioritizing calcium-rich foods will be a vital mineral goal (Mehri, 2020). The primary mineral sources in my diet appeared to be fortified grains that provided iron, along with some dairy products that provided calcium. While these are decent sources, I could improve my mineral intake through more nutrient-dense whole foods (Bohm et al., 2021). Given my seemingly active lifestyle, which burns a lot of calories, minerals like iron, which support energy metabolism and red blood cell function, are incredibly crucial. Zinc is vital for immune health and muscle recovery, and it may also be necessary if I am exercising vigorously. To ensure that I meet all my mineral needs, adopting an eating pattern focused on lean proteins, fruits, vegetables, whole grains, nuts/seeds, and low-fat dairy would be beneficial (Mehri, 2020). This balanced approach provides a variety of minerals like calcium, iron, zinc, magnesium, and more from natural food sources (Böhm et al., 2021). Section 4: Lifestyle Choices Examining my family tree, there is a notable history of cardiovascular disease and type 2 diabetes on both sides of my family. Given this genetic predisposition, I am at an elevated risk for developing these conditions if I do not maintain a healthy lifestyle. My current eating habits, which often involve consuming highly processed foods and overconsumption of calories, as evident from the calorie tracking data provided, could exacerbate this risk. The frequent 4 instances of exceeding my desired daily calorie intake, particularly on Days 1, 4, and 5 in both weeks, suggest a tendency toward overeating and a diet high in energy-dense, nutrient-poor foods. This pattern, coupled with my genetic background, increases my chances of developing obesity, hyperlipidemia, and insulin resistance, all of which are major risk factors for cardiovascular disease and type II diabetes (Böhm et al., 2021). Apart from these conditions, my sedentary lifestyle and potentially inadequate intake of certain micronutrients, such as vitamins and minerals, may also put me at risk for other nutritionrelated diseases like osteoporosis, anemia, and certain types of cancer. To reduce my risk for these diseases, I plan to implement concrete steps towards a healthier lifestyle. Firstly, I will work on improving my dietary habits by increasing my consumption of whole, nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins while limiting my intake of processed and high-calorie foods (Mehri, 2020). Digestive tract health is an aspect I often overlook when making food choices, primarily due to a lack of awareness and understanding of its significance. However, upon reflecting on the digestive health screening conducted earlier in the semester, it has become apparent that I may be at risk for digestive tract problems. Several causes in my current life also help with this additional challenge. Firstly, my often too much calorie intake, which is attested by the calorie tracker data, can evidently have set me into the habit of overeating and filling my belly with more food than my body needs. This practice may affect the digestive system and possibly lead to individual health issues like acid reflux, bloating, and constipation, which may cause physical stress. Along with my inactive lifestyle and irregular physical exercises, the impact can also negatively influence my digestion movement, which will lead me to abnormal bowel movements like constipation and diverticular disease risk. 5 Impairing the tract lining of the organism with an excessive intake of alcohol is also one of the possible reasons. These alcohol effects may hamper the absorption of the essential minerals and vitamins. However, the screening did mention nothing about the vitreous liquor, which is a risk of digestive issues as well. To take care of my gut health and to make some significant improvements, I will adopt a number of modifications to my lifestyle (Mehri, 2020). First of all, I will emphasize consuming a diet rich in high-fiber foods; examples are fruits, vegetables, whole grains, and legumes, which support the digestion process, promote healthy gut microbiota, and regulate bowel movements. Apart from that, I will lead my way towards drinking more water to support my digestion since that is one of the major factors of our digestion. On top of that, I will try to incorporate regular physical activity into my regimen, as the workout is supposed to help not only with digestion stimulation but also with regular bowel movements (Mehri, 2020). Section 5: Summary Through this and other assignments within the class, I now have a clear overview of how different components of my diet are linked to my health and what is needed to go through improvements. During the two weeks of observing my daily calorie intake, I had an exciting experience as it helped me to break the pattern and obtain new perspectives, obviously the habit of more than one day beyond my desire. Problems arise when the calories that are consumed exceed the number of calories that are expended, which is normally the case when junk and sugary food is consumed, and metabolic syndrome, which is associated with obesity, cardiovascular disease, and type 2 diabetes, is likely to result (Böhm et al., 2021). In my conviction that I can reduce the imbalance, I introspected my eating habits for the second week of calorie tracking. But it is still very often that I do binge and eat more calories in 6 a day than it is healthy for me. However, the binging is not a duned problem like it was when I started. Upon considering studies by Böhm et al. (2021), it is clear to me that the moderation in the increase of my BMI happens because I am putting the direction of my healthy goals in my priority list by committing to continuous effort. Among the activities that I am happy with in regard to my diet is that I am always honest with myself about areas that need improvement and I am always ready to make or accept change. This above mentioned mindset has been rather driven by the information and awareness to which have been the results of this class (course), whereby the energetic relationships; parameters among ones dietary choices, genetic factors, and overall well-being have been considered deeply (Böhm et al., 2021). Yet, a problem I want to improve, now, is not about quality but a pattern – I rely quite a lot on processed and convenience foods. They frequently become devoid of important minerals and consist of a lot of harmful fats, sugar, and sodium that is very a risk to health (Mehri, 2020). To achieve this change, I plan to implement several strategies: 1.) Meal Planning and Preparation: Through concentrating my efforts on preparing and planning meals, I am able to make my own meals a priority and limit the need to rely on easy and unhealthy food options. It entails setting weekly meal plans, getting things in batches as well as keeping nutritious and wholesome foods readily available; 2.) Gradual Substitutions: Instead of planning to get rid of all the foods that are not entirely natural, which can be very stressful, I will be choosing healthier counterpart with every food that I buy. This will include choosing fresh fruits or nuts for a healthier snack instead of processed snacks; and preferring whole-grain over refined grains; 3.) Education and Awareness: Alongside this learning process, my willpower and commitment to eating healthy will become unshakable through the constant realizations of the power of whole, nutrient-packed foods and the risks associated with excess processed food consumption; 4.) 7 Accountability and Support: In case you need some support to come out on the right side of this process, inviting friends and family members can help hold the line, making it more likely that the positive changes will continue in the future. Through the employment of those tactics and keeping the steady course, I believe this can be reflected in decreased craving for processed foods and the increased consumption of food as whole, nutrient-rich choices that are beneficial to the health of the body. In fact, understanding that the process of transforming to a diet based on sustainability is journey, that accidents on the way may happen, is the element crucial, so lapsing or setbacks must not be neglected (Böhm et al., 2021). 8 References Böhm, V., Lietz, G., Olmedilla-Alonso, B., Phelan, D., Reboul, E., Bánati, D., ... & Bohn, T. (2021). From carotenoid intake to carotenoid blood and tissue concentrations– implications for dietary intake recommendations. Nutrition Reviews, 79(5), 544-573. https://doi.org/10.1093/nutrit/nuaa008 Mehri, A. (2020). Trace elements in human nutrition (II)–an update. International Journal of Preventive Medicine, 11(1), 2. https://doi.org/10.4103/ijpvm.IJPVM_48_19