It is becoming clear that the Western lifestyle is to blame for the Western lifestyle diseases. Cardiovascular disease, cancer, obesity, diabetes, arthritis and dementia have genetic components, but for the vast majority of individuals, it is lifestyle choices that are the main causative factor. Nutrition has been extensively studied for its ability to cause or prevent these diseases, and although it is difficult to understand the exact role of individual food components, the effect of diet as a whole is much better understood. In this respect, poor quality diets containing poor quality foods are strongly associated with Western lifestyle diseases. In many cases a number of foods have been evidenced to play a role in the aetiology of these diseases. Likewise, a number of foods have been found to be protective and decrease the risk of developing these disease. Here is a list of 3 easy thing that have been strongly evidenced to improve general health and decrease the risk of Western lifestyle disease.
1. Drink green tea
Of all the foods available, green tea has perhaps been the most evidenced in terms of its protective effects against disease. This likely relates to the presence of antioxidants in the tea leaves. However, tea also contains L-theanine, an amino acid with cognitive effects and this may explain the neuroprotective benefits of tea, including a lowering of the risk of dementia. Green tea has also been extensively studied for its ability to cause weight loss, with the caffeine, antioxidant and L-theanine components likely all contributing in some way. By drinking green tea there is an added benefit that other less healthy drinks, perhaps containing sugar, are avoided.
2. Avoid Sugar
Of all the foods that could be harmful, sugar (sucrose) is perhaps the most damaging. This is not because it is the most dangerous food, but that it is the easiest to overconsume. Sugar is added to so many foods now that it is becoming increasingly difficult to avoid it. As Western foods are accepted as normal, the availability of sugar laden foods has increased, and portion sizes once accepted as disproportionate are now becoming common. Sugar is detrimental because it contains a moiety of fructose. Evidence now shows that fructose has similar effects in the liver to alcohol and can significantly increase the risk of obesity when eaten in its refined state.
3. Take a multivitamin and Mineral
The food available to Western consumers is often depleted of minerals and vitamins. Generally a high quality diet can provide most of the essential micronutrient requirements of most individuals. However, certain vitamins and minerals are difficult to get in high enough amounts in the diet. This Is particularly true if there is an added stress component in life, including high amounts of physical activity. Taking a multivitamin and mineral ensures that a baseline level of nutrients are consumed and is a good insurance policy against the development of many Western lifestyle diseases.
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