Nutrition Archives - Page 4 of 16

Food Security

September 21, 2022

When you hear the term food security, what comes to your mind? (You can share your answer in the comment section) but thanks to social media I made a question tag and asked friends of mine from all walks of life and I got very interesting answers. Here are some of them.

“I think it is the state of having enough food production for a given society preventing it from hunger and starvation” | “Civilizations as we know them” | “Enough/plenty of healthy food to last a particular season or time frame” | “Having more than enough foods” | “Abundance of food” | “Being assured of a meal every meal time” that’s what comes to mind when I see “food security” | “During my time with some NGO they regarded food security as food being 4 things; Available, Accessible, Adequate n Sustainable” | “Preserve the environment for constant food supply” | “Him; the ability of him to consistently eat at least one nutritious meal a day without compromising the ability of the future generations to do the same.” | “It’s food which should be guarded by security because some people overeat it” | “Food security: the ability for every human to have something to eat” | “Constant availability of food” | “When you are certain that you can always have food when you need it.” | “I think of the availability of food all through the year. Covers post-harvest handling for sustenance.” – I cannot exhaust all the responses I received.

Food security

According to Food and Agriculture Organisation (FAO), food security exists when all people, at all times, have physical and economic access to sufficient, safe, and nutritious food that meets their dietary needs and food preferences for an active and healthy life. This definition has gone through a metamorphosis over the changing decades and it is imperative to understand where it all began.

The term first originated in the mid-1970s, when the World Food Conference (1974) defined food security in terms of food supply ensuring the availability and price stability of basic foodstuffs at the international and national level:

“Availability at all times of adequate world food supplies of basic foodstuffs to sustain a steady expansion of food consumption and to offset fluctuations in production and prices”

Come 1983, FAO analysis shifted the focus to food access, leading to a definition based on the balance between the demand and supply side of the food security equation:

“Ensuring that all people at all times have both physical and economic access to the basic food that they need”

We did not stop there, the definition was yet again revised to include the individual and household level, in addition to the regional and national level of aggregation, in food security analysis. However, in 1986, the highly influential World Bank Report on Poverty and Hunger focused on the temporal dynamics of food insecurity. The report introduced the distinction between chronic food insecurity, associated with problems of continuing or structural poverty and low incomes, and transitory food insecurity, which involved periods of intensified pressure caused by natural disasters, economic collapse, or conflict.

Where are we now?

We have currently stationed at the World Food Summit (1996) definition which reinforces the multidimensional nature of food security and includes food access, availability, food use, and stability. (The definition I give in the beginning). Times keep changing and so will this definition as a response to the need and focus at the time. COVID19 brought in a new dimension and we can only wait to see how this comes into play.

State of food security and nutrition in the world

According to the latest State of food security and nutrition in the world in 2021, the number of people in the world affected by hunger increased in 2020 under the shadow of the COVID-19 pandemic after remaining virtually unchanged from 2014 to 2019. In terms of population, it was estimated that between 720 and 811 million people in the world faced hunger in 2020. The report noted then that the world was at a critical juncture. The scary reality is that it is estimated that around 660 million people may still face hunger in 2030, in part due to the lasting effects of the COVID-19 pandemic on global food security, 30 million more people than in a scenario in which the pandemic had not occurred unless bold actions are taken at all levels according to FAO.

Beyond hunger, nearly one in three people did not have access to adequate food in 2020, healthy diets were out of reach for 3 billion people, and under the shadow of COVID19, weaknesses in our food systems were exposed, which threatened the food security and nutrition of millions of people around the world. In Africa, 281.6 million people on the continent, over one-fifth of the population, faced hunger in 2020, which is 46.3 million more than in 2019. In Uganda, we are seeing what is happening to the Karamoja region which remains a hotspot for food insecurity despite the many interventions that have been devised over the years, refugees living in settlements continue to struggle to meet their needs and invest in livelihoods due to above-average prices and among those who grow food in the other remaining areas, stocks from below-average harvests were depleted earlier than usual, and many are struggling to access seeds for the ongoing second season. If this picture does not paint the picture of food security, I do not know what will.

What are the causes of this appalling food insecurity crisis?

First, you and I need to understand where this monster comes from and if we can do anything about it. Simply put this is what feeds this monster which in turn bites us

Lack of access to farming land
Climate change
Land grabbing
Conflict, wars
irrational trade rules
Rapid population growth
Natural calamities like floods, pandemics
Biofuels
Market dominance by corporate giants
Food wastage
Price hikes in international food markets

So allow me to talk about what we can do in our own capacities to avert the situation or at least make it better because I feel this is already too long. In the meantime, share with me your thoughts in the comment section. I will be happy to hear from you.

See you next Wednesday

Nutrition

Gut health

September 14, 2022

The term gut health has gained popularity in recent years and I am sure you have heard it being thrown around, if you have not, you are surely living under a rock. But never the less I am here for you. First things first the term gut refers to your gastrointestinal tract that is, the passageway of the digestive system that leads from the mouth to the anus.

So what is gut health exactly?

If you are still wondering what we refer to when we talk about gut health, a healthy gut is just one that digests your food effectively. Did you know you have microorganisms living in your intestines? yes, you heard me, microorganisms also referred to as the gut microbiome. Each person has over 200 different species of bacteria, viruses, and fungi in their digestive tract at any one time. Some microorganisms are harmful to our health, but many are incredibly beneficial and even necessary for a healthy body. Everyone’s gut microbiome is unique, which explains why foods that help one person to thrive may cause irritation in others. Therefore good gut health occurs when you have a balance between the good (helpful) and bad (potentially harmful) bacteria and yeast in your gut.

Alright now that I know what gut health is, why is it important?

Good question! Our gut breaks down the food we eat into a functional form that can enter the bloodstream and go where it is required in the body. Unfortunately, things can go wrong at several stages in this process, from serious digestive diseases to food intolerances causing problems with how our body extracts nutrients from food.

The gut is very important for immune function with the gut wall providing a barrier that, when functioning properly, prevents viruses, fungi, and ‘bad’ bacteria from entering the bloodstream. Your gut is the foundation of everything remember, it aids in the digestion of the foods you eat, absorbs nutrients, and uses it to fuel and maintain your body to thrive. Aside from its role in immune function, your gut is also where your body gets rid of metabolic waste and toxins. An unhealthy gut will put a strain on your body to get rid itself of those toxins. If this occurs, it can cause many issues, including chronic fatigue, chronic illnesses, and inflammation throughout the body. This explains why people experience symptoms such as brain fog, diarrhea, constipation, gas, joint pain, to mention but a few.

Gut Health Screening | Personalize Your Nutrition and Supplements

What are the signs of reduced gut health then?

The symptoms you may experience that could be an indicator include but notwithstanding

Stomach upset including bloating, diarrhea, heartburn, constipation
Unintentional weight fluctuations
Constant fatigue or sleep disturbances
Food intolerances
Autoimmune conditions
Skin irritations
Low immunity
Bad breath

Are you wondering about some of the things you can do for your gut health?

I will list some of the things you may need to do to support your gut health.

Hydrate as much as possible, remember water makes up almost 60% of our body composition. It has also been linked to increased bacteria in the gut
Clock in enough hours of sleep
Check your diet. Eat for your gut health.
Listen to your body for any food intolerances
Lower your stress levels as much as you want

Support your gut to support your health, and find yourself a professional to support you on this journey if you have no idea.

See you next Wednesday

Nutrition

How important is nutrition in sports?

September 7, 2022

Nutrition can make or break a sportsman or woman, discuss. (20 marks). This reminds me of debates at school the famous ones being ‘daddy is better than mummy‘ or ‘water is better than fire’ and we would have proposers on one side and opposers on the other. These debates made us more confident and taught us how to have healthy competition and need I say the command of English it groomed? Yes, the topics got better as we advanced in class but the excitement and competitiveness it carried never grew thin. But this is not why I am here. We are here for sports.

We shall delve into the role nutrition plays in the life of sports given the fact that many out there are gym enthusiasts or even sportsmen and women but struggle to support their bodies through these intense activities. Years ago, I got the privilege to lodge at one of these expensive hotels in our country for 5 nights, the kind that comes with all-inclusive packages so residents have the privilege of enjoying every facility that the hotel has, gym inclusive. At this time of my life, I did not engage in any kind of active physical activity but because the “cheese” was on the table, I decided why not. Donned in my provisional gym wear, I matched to the gym and did all kinds of sets. I had so much energy for some reason and went through many of the activities. Friend if I tell you by the end of the day I could not feel my legs and my whole body was sore you will not believe me. I wanted to stay in bed and do everything there yet I had to show up for work. For the remaining 3 days that I was there, everything was a drag and everything ached. Why? Your guess is as good as mine, I did not prepare my body for this strenuous exercise. Both pre-workout and post-workout and I paid the price.

Nutrition for Athletes: Gaining an Understanding of Sports Nutrition

Nutrition is essential for supporting an athlete’s general health and training needs. Having a suitable diet provides a person with enough energy and nutrients to meet the demands of training and exercise. In addition to helping a person perform optimally, it facilitates recovery. (Had I paid attention to this, I would not have suffered as I did). Nutrition and hydration are key for performance in any sports activity. Just like you put petrol in your car, having the right fuel is key. You wouldn’t put diesel in your petrol car lest it jams, likewise your body needs fuel to move, and the right one at that. Staying hydrated reduces the risk of injury and muscle fatigue which is key in sports performance.

Nutrition in sports hinges on three main principles although these may look different for everyone depending on their goal. The principles include;

Fueling – giving the body food that enhances stamina, strength and clarity.
Hydration – preventing dehydration and fatigue, whilst optimizing muscle performance.
Recovery – aiding the recovery of the body after exercise

An average gym goer will have needs very different from the Cheptegeis of this world. Just to give an example, for the average gym goer, the aim could be to have at least two liters of fluid per day. You will be advised to have a high carbohydrate snack an hour or so before the session especially if you haven’t eaten for over three hours. After the workout, you will be advised to have a full meal (usually lunch or dinner) within two hours, containing a mix of carbohydrates and protein to help the body recover. The carbohydrate will restock spent energy stores and the protein will help repair damaged muscle fibers. Your meal composition could look somewhere like 50% carbs, 30% fat, and 20% protein. Not forgetting fruits and vegetables.

An elite marathon runner, will need to eat more calories in general, as they will be training more often and potentially at a higher intensity. They need to have a higher carbohydrate intake to increase carbohydrate stores to have more available energy. More fluids are required to avoid muscle fatigue and increased injury risk, as they risk losing more fluids through sweat. Recovery strategies during the post-workout are even more important for marathon runners, as they usually have less time between sessions, meaning less time to recover. They are advised to have a carbohydrate/protein-rich snack within 30 minutes of finishing a training session, such as a banana with a protein shake. The composition of their diet may look somewhere like 65% carbs, 20% fat, and 15% protein. Not forgetting fruits and vegetables.

Healthy Tips and the ABC's of Sports Nutrition

Everyone has different fitness levels, diets, goals, and activities and one size doesn’t fit all. It is advisable to have an interaction with a sports nutritionist with whom you work to discuss your goals and current status and devise a tailored nutrition plan to maximize your performance.

Whether your goal is training for a specific event or more general enhancements such as weight management, improving concentration, or energy levels, a sports nutritionist will assess your whole-body health, daily habits, supplements, and regular medication needs to get you at your highest potential.

Do kindly share some of the strategies you employ or those embracing stories like the one I shared earlier.

See you next Wednesday

Nutrition

The frustrating cycle of dieting

August 24, 2022

“I am on a diet” should be one of the most misunderstood statements. Being on a diet translates to a weight loss program for many yet a diet simply refers to nutritional and lifestyle changes that a person makes to improve their health. We have many diets prescribed for medical reasons, like the DASH diet to control diabetes, a gluten-free diet for those with celiac disease, or a dairy-free diet for lactose intolerant people, to mention but a few.

Why most diets do not seem to work?

A friend of mine asked me an interesting question just days ago. “Why do I diet, lose weight only for it to come back?” I bet many out there keep wondering the same. Have you ever tried to lose weight by following a diet plan, focusing on certain foods while avoiding others, and had trouble sticking with it? Have you succumbed to your cravings by eating forbidden food or having a “cheat day”? Did you feel like you blew it or failed, which then led you to eat all of the foods your diet restricted?

While most weight-loss diets can help you lose weight, they may be unsuccessful over the long run for a number of reasons. Some people don’t follow their diets carefully and don’t lose much weight even from the start. Others may go off the diet entirely after a while because it’s too restrictive or the foods aren’t appealing. Some may engage in less physical activity as they consume fewer calories. But who hasn’t heard of someone doing everything right and still losing minimal weight, or regaining lost weight over time? Perhaps that someone is you.

A while ago I wrote an article titled “Weight is not an indicator of health” and many of the answers for this are in there but the long and short of it, if your diet is not building habits, you will find yourself in a frustrating cycle which will leave you feeling like a failure. Did you know that your weight is contributed by fat, bone density, and muscle? It is important to understand your body composition before focusing on the number on the scale. It is very possible to have two people who weigh exactly the same weight yet one of them has a healthy weight and the other doesn’t.

For the longest time in my practice, I am against restrictive diets and I always focus on building habits for my clients because I have proved beyond doubt that this approach is always a slow fix but a lasting one. What is a restrictive diet you may ask?

Restrictive dieting requires individuals to follow a specific set of rules regarding what they can eat and what they can’t eat. That may mean giving up carbs or fats, including healthy fats like those found in avocado or fish, attempting to never eat sweets or drink alcohol again, etc. it’s a diet that lures you into unhealthy habits in hopes it results in. Although it seems like a quick way to lose weight, it actually provides more harm than benefit. Starving yourself, eating less, and not consuming the correct amount of calories could result in more negative side effects that you were not prepared for.

10 Tips for Overcoming Setbacks | MyFoodDiary

Throw out the restrictive dieting and adopt a healthy lifestyle

A quick fix will give you results but not for long

People tend to lose weight quickly when they start a restrictive diet, which is why they are so popular. When entire food groups are eliminated, it typically results in overall decreased calorie consumption as the dieter figures out what they can actually eat, and anyone who burns more calories than they consume will lose weight. While fad diets might seem like the quick-fix solution to lose weight, they won’t help you get healthy in the long run. Individuals who commit to healthy, sustainable lifestyle changes may lose weight more slowly, but are more likely to keep it off. Learning how to eat well and taking the time to understand appropriate portions and the science of exercise is ideal and better; it may take some time, but with practice, you’ll internalize information and skills that will stay with you the rest of your life ensuring that even if you fall off, you’ll know what to do to get back up and keep going.

The focus should be on health other than the number on the scale

Commit to a well-rounded, healthy lifestyle, your nutrition, and exercise to help your body function at its best. A lot of restrictive diets focus on the aesthetic benefits of weight loss rather than the health benefits. When you cut out entire food groups or restrict calories too much, your body may not get enough of the essential nutrients it requires, which can result in things like headaches, fatigue, depression, or even lead to more serious health conditions. Should you begin experiencing any of I would advise you to talk to your consultant.

Remember a healthy lifestyle plan is all about achieving a sustainable balance that allows you to fuel your body to meet the demands of your life, build strength and achieve a physical appearance that you feel good about it. Do it with ease, there is no need for a crash course.

It is not about the Dos and don’ts

A set of dos and don’ts usually characterizes restrictive dieting. Do you ever wonder why our human nature is so much against rules or the law? We are hell-bent to break them all the time and the same thing happens to restrictive diets. It will always work as long as you are adhering and once you break them, you back slide and this has a way it works on your brain making you feel like a failure thereby plugging you into a state of depression for some. Other than following rules we need to understand or educate ourselves on why we are doing what we are doing. Attaching reason will help you appreciate a particular withdrawal of a particular food or addition and thereby cultivating a healthy habit in the long run.

In conclusion

BE REALISTIC!!! Let's face it extreme and restrictive diets are frustrating. The ultimate goal is t... BE REALISTIC!!! Let's fac… | Diet mindset, Food, Workout food

As you diet, remember to be realistic and always work with an experienced professional. Ask as many questions as possible and do your own research before hopping onto some random diet. You are the only person who can have your best interests.

See you next Wednesday

Nutrition

Is emotional eating an addiction?

August 17, 2022

Drugs and alcohol will come first in people’s minds most of the time if not all the time when we talk about addiction but did you know one can quickly become a food addict? An addiction is a chronic dysfunction of the brain system that involves reward, motivation, and memory. It’s about how your body craves a substance or behavior, especially if it causes a compulsive or obsessive pursuit of “reward” and a lack of concern over consequences. Food can be one of those substances.

We all know that eating is a basic need and safe to say, it is a pleasurable experience. Over time eating as an experience has evolved from relative food scarcity to an overabundance of food in many areas now, no longer just a response to hunger but a form of social engagement and unfortunately in the era of the double burden of malnutrition, a source of disease too.

If you ever find yourself eating beyond nutritional necessity, using food to self-soothe, know that yours is tending towards an addiction. A good thing is starting to get misused. Instead of eating for physical reasons, you are beginning to eat for emotional reasons. Food is becoming a source of emotional comfort, and you are becoming dependent on this comfort as means of coping. This now has a name; emotional eating.

Addiction

What is emotional eating?

Emotional eating is eating as a way to suppress or soothe negative emotions, such as stress, anger, fear, boredom, sadness, and loneliness. In short, a response to negative emotions rather than to physical hunger. Just like an addiction, emotional eaters find it difficult to stop overeating, despite the negative consequences, such as weight gain, diabetes, or even social isolation. The crux of emotional eating is that emotions, not food, are the primary reason for eating.

Emotional eating is characterized by not feeling, carrying internal shame, and not seeking help because often you do not know you are battling a legitimate problem. Emotional eating is rarely fixed by diet as it is more to the mind than it is to the food. Behavioral changes come first and go a long way before the diet changes. Binging on anything, work, shopping, sex, or in this case food, is the malnutrition of your emotions that needs to be attended to. There is no external fix for this internal problem, it is an inside out job. There is a need to review the way we use food as a way to cope with life. Questions like, what was the problem that made food your solution? are a good way to start this journey, the healing one that is. If you can not ask yourself, a professional like a therapist can be better placed to help. Awareness, understanding, and compassionate approach is the path I would wish every emotional eater to hop on.

Emotional eating is not about being weak or not having willpower, you are strong because it takes a lot to do what you do consistently. You are warriors and fighters and that can work for you instead of against you. You are loved and seeking help is not an indicator for failure. Extreme diets will treat the ‘symptoms’ and you will get results that will make you feel good for just a while. Unless you identify the root cause will you see permanency in your solutions? Whatever is going on inside, feel it before you feed it.

Addiction

It is not a too late friend, we can still do something and set you up for a better life lived. I wish you the best and I look forward to hearing from you.

See you next Wednesday