How to avoid unhealthy eating habits & diseases

Unhealthy eating habits are a serious public health problem among young people. With the transition from high school to university, as independence grows, students constantly have to choose unhealthy foods. This transition into adulthood is often a period of unhealthy lifestyles when young people can develop sustainable healthy lifestyle habits.

In particular, college students face unhealthy eating habits that lead to weight gain and choose their own food, sometimes based on the cost of food and the availability of fast food. Rapid changes in physical growth and psychosocial development have placed these young people in a nutritionally vulnerable group with poor eating habits that do not meet dietary requirements. Some common patterns of unhealthy eating among young people include skipping meals, eating out, snacking, and eating fast food.

The harmful effect of poor nutrition

  • Overweight and Obesity
  • Heart diseases and stroke
  • 2 types of Diabetes
  • Unhealthy eating causes cancer
  • Unhealthy eating habits can cause more stress

Currently, one in three people in the world suffers from at least one type of malnutrition, and if action is not taken quickly, this figure could be one of two by 2025. Different types of malnutrition coexist in virtually every country, with serious consequences.

Chronic diseases are the leading causes of morbidity and mortality in all industrialized countries, even in younger age groups. Consequently, the World Health Organization recognizes the vital role of healthy food for prevention. In addition, poor dietary habits coupled with insufficient physical activity. Associated with an increased prevalence of obesity.

Overweight and Obesity due to unhealthy eating diseases

Rates of overweight and obesity among children are rising in parallel with the increase in consumption of high-calorie foods, beverages, and sedentary lifestyles. A healthy diet, as well as adequate physical activity and sleep, can help children grow up healthy and prevent overweight and obesity. In the United States, 19% of young people aged 2-19 and 40% of adults are obese, which can put them at risk for heart disease, type 2 diabetes, and some types of cancer.

In addition, childhood obesity is more likely to persist into adulthood and cause various psychosocial complications. Thus, the obesity epidemic is causing concern not only at the individual but also at the social level. Early intervention and lifestyle changes during childhood are the most important interventions for the prevention of obesity-related diseases in adults, where family lifestyle habits play a critical role in shaping a child’s behavior.

Heart diseases and stroke

The two main causes of heart disease and stroke can be high blood pressure and high blood cholesterol. In some people, high blood pressure is related to family circumstances. Blood pressure also tends to increase with age. But lifestyle factors can also cause high blood pressure. Unhealthy eating habits, such as excessive sodium intake, can increase blood pressure and the risk of heart disease and stroke. Current guidelines recommend less than 2,300 mg per day, but Americans consume more than 3,400 mg per day on average. Some common factors that can cause high pressure:

  • Being overweight or obese
  • Unhealthy eating habits including too much salt
  • Drinking Alcohol

2 types of Diabetes

Diabetes occurs when the body doesn’t make enough insulin or can’t use it properly. Then sugar builds up in the blood. Type 1 diabetes is most common in children and young adults. To survive, patients must receive daily insulin injections.

At least half of the people with diabetes don’t know they have it. Overweight or obese people are at an increased risk of type 2 diabetes compared to people of normal weight. People with high blood sugar or diabetes also have a higher risk of heart attacks and strokes. Because over time, their bodies lose the ability to use the insulin they make. The early signs of diabetes include:

  • Tiredness and weakness
  • Heavy thirst
  • Numb or tingling feet
  • Frequent need to urinate
  • Fatigue
  • Suddenly weight loss or gain
  • Vaginal and skin infections
  • Wounds that heals slowly

Does unhealthy eating cause diabetes? How to control

The main causes of diabetes include hereditary factors, obesity, unhealthy eating habits such as unhealthy foods, junk food, overeating, and lack of physical activity. If you maintain an ideal body weight, exercise regularly and eat a healthy diet, you reduce your risk of diabetes. Lifestyle changes often help control blood sugar levels. These changes include:

  • Eating healthy and clean diet
  • Avoid eating junk food or meals that high in sugar, fats and calories
  • Do exercise or other activity to maintain weight
  • Drinking less alcohol and avoid Tabaco. 
  • Be active

Unhealthy eating cause cancer

Unhealthy eating can increase your risk of certain types of cancer. Overweight and obesity are associated with at least 13 types of cancer, including endometrial cancer, breast cancer in postmenopausal women, and rectal cancer. These cancers account for 40% of all cancers diagnosed.

On the other hand, we can control cancers. Eating a healthy diet, maintaining a healthy weight, and minimizing exposure to carcinogens in food can help prevent cancer. The following list contains the key dietary factors to help achieve these goals.

  • Eating whole grain
  • Increasing consumptions of fresh fruits and vegetables
  • Eating fatty fish, Broccoli
  • Reduce intake of processed meat, red meat

Unhealthy eating habits can cause more stress

Stress and hectic lifestyles can affect your unhealthy diet and food choices. The stress hormone cortisol lowers blood sugar and makes you feel hungry. All of these can make you crave bad carbs, which give you a burst of energy followed by a breakdown. Leaving you hungry for more unhealthy foods like sweets and fatty/salty foods. Poor sleep quality, slow healing. Not to mention the increased risk of chronic diseases such as metabolic syndrome, heart disease, and diabetes.

How to avoid unhealthy eating diseases?

There is growing interest in the role of the environment in promoting healthy eating. It has been suggested that individual change is more likely to be promoted and sustained if the environment in which the choices are made supports healthy eating options. Since unhealthy diet and alcohol use is associated with health problems such as reducing smoking, preventing injury, and preventing infectious disease, population-level success in reducing obesity and diet-related chronic diseases is unlikely to be achieved until environmental influences are present.

Avoid unhealthy Eating Habits

Breastfeeding Support in the hospital

Breastfeeding is the best source of healthy nutrition for most babies. It can reduce the risk of certain short-term illnesses in infants and long-term illnesses in infants and mothers. The practice of caring for pregnant women in the first hours and days after birth can affect whether babies are breastfed and for how long.

Healthier food options in early care

Almost 86-87% of go to school every day and spend their time in preschool and educational institutions or schools. These settings can directly affect what children eat and drink, and how active they are, and lay the foundation for healthy habits.

Eat a protein-Rich breakfast early in the morning

Your brain and body run on fuel in the form of proteins, fats, and complex sugars called carbohydrates. Brain energy comes primarily from sugar and skipping breakfast triggers anxiety, which triggers the release of stress hormones. This, in turn, releases sugar stored in your body in your liver and muscles to fuel your hungry brain, which makes you crave sugary foods and maintain your stress cycle. If you don’t have time early in the morning you can make breakfast at night before to bed.

Eating fruits and Veg’ and more fiber

Fruits and vegetables contain substances that help prevent many chronic diseases. They protect blood vessels as well as heart and brain tissue. You should eat 5 servings of fruits or vegetables every day. Such as one medium-sized banana, apple, kiwi, orange, berries, or mango is a serving of fruit. Two tablespoons of cooked vegetables. Consuming more fiber can be healthy food because Fiber protects against heart attacks and strokes. Sources of fiber include beans, lentils, peas, oats, fruits, and vegetables.

Avoid too much salty food

Many canned foods, such as pickles and salted fish, are high in salt. In addition, fast food, like French fries, is often high in salt. Prepared foods like frozen meals can also be very salty. Try not to add salt to your food. A good recommendation is to consume less than 1 teaspoon of salt every day.







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