Nutrition and Hydration Week 2022

The theme this year is: Reinforce, Focus and Energise

Monday 14th – 20th March is national nutrition and hydration week. The aim is to educate on the importance of hydration and nutrition for our body and mind. Here at KMA, we promote healthy living, which often comes hand in hand with recovery from ill-health. 

*Please note it is always recommended to consult your doctor if you have any further queries on your health. 

Did you read our previous blog on Seasonal Affective Disorder? Read it here. 

Hydration:

This is a hot topic at KMA, and one we find is necessary. We tend to forget to drink enough water throughout the day. It is very common and something that can have a huge impact on our wellbeing. 

The human body is roughly 60% water.. Hydration prevents inflammation in the body, improves the cells’ ability to turn foods into fuel, regulates body temperature, reduces blood pressure, lubricates joints, improves liver and metabolic functions, transports nutrients around the body and protects your organs. 

What other benefits can hydration bring?

• Water can help to balance your hormone levels: It plays a role in producing neurotransmitters and hormones and is also necessary for lowering your levels of the stress hormone cortisol.
• It maintains the fluid levels that protect the brain and spinal cord from trauma and injury.
• Maintain neurogenesis (creation of new neurons) and overall brain cell health, including cell production, function and longevity.
• Flush out toxins and metabolic waste that accumulates in the brain.
• Maintains proper blood circulation, and transport vitamins, minerals and oxygen to your brain.

When we are not adequately hydrated, we usually feel this in our brains first, as we may find it hard to concentrate, we can feel fatigued, hungry, thirsty and cloudiness called ‘brain fog’. These symptoms can have a huge impact on our day to day function and we tend to overlook them. 

So we challenge you, to get yourself a water bottle and keep it with you at all times. Aim to drink 2 litres of water a day, and keep this up every day. Take note of how you feel, do you feel more productive? More awake? Or perhaps there are other benefits you didn’t even realise could be related. We would love to know, so comment below. 

Nutrition:

According to the WHO website:

‘Nutrition is a critical part of health and development. Better nutrition is related to improved infant, child and maternal health, stronger immune systems, safer pregnancy and childbirth, lower risk of non-communicable diseases (such as diabetes and cardiovascular disease), and longevity.

Healthy children learn better. People with adequate nutrition are more productive and can create opportunities to gradually break the cycles of poverty and hunger.

Malnutrition, in every form, presents significant threats to human health.’

What are the 7 main nutrition groups that we should be incorporating into our diets?

Carbohydrates

Carbohydrates are a major source of energy in our body, and they come mainly from grains, such as rice and noodles. However, fruit, root vegetables, dry beans and dairy products also contain carbohydrates.

Proteins

Meat, fish, seafood, eggs, dairy products, dry beans and bean products are good sources of protein. Its major functions include building, repairing and maintaining healthy body tissues.

Fats

Fats can be found in foods such as meat, fish, seafood, dairy products, nuts, seeds and oils. Fats serve as an energy source. They prevent heat loss in extreme cold weather and protect organs against shock. They are responsible for making up part of our body cells and transporting fat-soluble vitamins such as vitamins A, D, E and K.

Vitamins

There are many kinds of vitamins from various food groups and they participate in different body metabolism such as maintaining healthy skin and hair, building bones and releasing energy from foods. 

Minerals

Minerals are a group of essential nutrients that regulate many body functions such as fluid balance, muscle contraction and transmission of nerve impulses. Some minerals also contribute to body structure and build strong and healthy bones, such as calcium.

Water

Water is the most abundant substance in the human body and is also an essential nutrient to maintain our health. The major functions of water include regulation of body temperature, production of body fluids, transportation of nutrients and removal of waste products.

Dietary fibre

Dietary fibre is the indigestible part found in plants such as fruit and vegetables, legumes and beans. It helps stabilise blood sugar, promote gastrointestinal health and prevent constipation.

Evidenced-based tips for a healthy lifestyle:

1. Get active, now this does not mean going to the gym 5 days a week but try to incorporate physical activity into your daily life. This could be a walk, jog or an online class such as yoga. Moving your body is good for your mind, body and soul. 
2. Sleep is vital to our well-being. The NHS website suggests that adults require between 6-8 hours of sleep each night to function at our best. 
3. Limit caffeine and alcohol consumption
4. Connect with others, we can all be guilty of not ‘making time’ for those around us. We are busy and in this day and age, it is so difficult to disconnect from the world. But why not try connecting in person. Arrange to meet a friend who you haven’t spoken to in a while.