Protecting Your Health For The Long Haul

Living in the reality of Covid-19 is something we all have in common and care about. Everyone has been impacted in a variety of ways, some more than others. We are all ready to move on.

But what will happen to our health over the long haul? A year into the pandemic and this is one thing that stands out to me. As a dietitian, I have always had nutrition at the forefront of health. The staggering statistics of poor outcomes related to COVID-19 and those with underlying health conditions has motivated me to do what I can to raise awareness about the importance of nutrition.

Staggering statistic: obesity worsens the outcomes from COVID-19. This includes tripling the risk of hospitalization, ICU admission, mechanical ventilation, and death. Obesity is also linked to impaired immune function (CDC).

The best defense for your health’s future is to take good care of yourself. That includes making good choices about what you eat, because it matters for today, tomorrow, and in your future. Compelling facts on why you should care about what you eat for the long haul:

• 70% of your immune system is housed in your gut (NIH)
• Sugar and processed sugars (think high fructose corn syrup) increase inflammation which lead to chronic disease (numerous studies)
• Certain vegetable and seed oils promote inflammation due to their Omega-6 fatty acids. Includes soybean oil which is used in most processed foods and salad dressings (numerous studies)
• Up to 95% of your serotonin is produced in the small intestine. Low serotonin is attributed to anxiety, depression, and other mental health issues (APA)
• Less than 1 in 10 Americans eat enough fruits and vegetables (CDC)
• 88 million Americans have prediabetes - that’s 1/3 of the population! (CDC)

It is time to start thinking about what you put on your fork for today and tomorrow--your future healthy self with thank you. What do you want to change in your diet and why? Here are a few tips and challenges to get you thinking:

• Challenge yourself to a week of no ultra-processed food - chips, cookies, bakery items, ready to eat foods in wrappers.
• Eliminate added sugars in your diet for 1 week (hint: added sugars are now listed on nutrition labels).
• Eat 5 servings of vegetables a day.
• Slow down and chew your food 20-30 times before swallowing, this is an important step in digestion.
• Create a food journal to be mindful about what you are eating and why. Do you eat when bored, stressed etc.?
• Look in your pantry and refrigerator to see what kind of improvements you want to make. Make a list and start taking action.
• Have a conversation with your household and discuss if you have any common goals about what you want to implement for meal planning and grocery shopping.
• Good nutrition habits start at the grocery store, buy what you want to be eating.

What are your thoughts on nutrition and the impact on health?

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