Nutrition plays an important role in our daily lives as it provides the body with the essential nutrients for maintaining health, energy levels and overall well-being. However, many of us are unknowingly making common nutrition mistakes that can actually have the opposite effect on our health. Small lifestyle habits like skipping breakfast, not drinking enough water and relying on supplements are some of the most common nutrition pitfalls that so many individuals make on a daily basis.
Skipping breakfast
Breakfast is referred to by many as the ‘most important meal of the day’, but this isn’t a meaningless phrase, research has found that consuming breakfast is extremely important for replenishing the body’s energy levels and nutrients. There are a variety of benefits that come with consuming breakfast:
- Replenishes body’s glucose stores overnight
- Stabilises blood sugar levels for better focus and concentration
- Helps individuals with improved weight management
- Reduces the risk of developing type 2 diabetes
- Improved mood and prevents mood swings
Ultimately consuming breakfast is extremely important for providing the body with nutrients and energy that are vital in maintaining good health and wellbeing. Failing to consume breakfast can result in unnecessary snacking throughout the day and has more likelihood to cause weight gain over time.
However, it is also equally as important that you are consuming correct type foods in the morning. This includes a balance of proteins, whole grains, fruits and vegetables and healthy fats, for instance whole wheat toast with eggs and a side of Greek yoghurt and fruit. In fact, nutritionists have stressed the importance of eating a larger breakfast, as it can boost the body’s metabolism. Eating convenient breakfast options, like sugary cereal, is advised against as it can lead to sluggishness and won’t set you up properly for the day ahead.
Not drinking enough water
Drinking a sufficient amount of water throughout the day is extremely important for maintaining good fluid levels and preventing dehydration. When your body is dehydrated you may notice that you are more fatigued, extremely thirsty, suffer with headaches or even feel dizzy at times.
If you are having mild or moderate symptoms on a daily basis it is a good idea to improve your water intake. Ideally, it is recommended that women consume 2.7 litres of water per day and 3.7 litres of water per day for men. However, this may increase depending on your activity levels, if you exercise regularly you will need to increase your water intake further to replenish fluids depleted through sweat.
To improve your fluid intake, it can be helpful to carry a water bottle around with you and refill it when necessary, or set reminders and timers throughout the day. Drinking at certain times, like during meals or after exercise, is a good habit to get into. It takes 21 days to form a habit so, sticking to this routine for a few weeks should help to improve your water intake.
However, if dehydration is extremely severe it can have more serious side effects such as, rapid heartbeat, seizures, confusion, fainting and kidney or liver failure. If this is the case then you should consult a professional health expert immediately as there may be other health conditions that are causing dehydration.
Over-reliance on supplements
Supplements are an effective way to introduce more minerals and vitamins into your diet and help you to reach daily nutritional needs. Often diet alone doesn’t provide your body with the appropriate levels of vitamins and minerals, which can lead to nutritional deficiencies over time and result in a wide range of health issues.
However, it is important to note that an over-reliance on supplements can be equally as damaging to the body. Supplements are designed to work alongside your diet to provide your body with the correct amount of nutrients, but they are not a replacement for good nutrition. Foods contain a wide array of vitamins, minerals and antioxidants that can’t be matched by taking supplements alone.
Furthermore, overloading on certain supplements can actually negatively affect your health. For instance, taking high amounts of vitamin C or zinc is highly likely to lead to nausea, diarrhoea and stomach problems. Prior to taking supplements, it is important to read the directions carefully and ensure that you follow the recommended dosage. If you are unsure of whether you need to take a certain supplement it may be wise to consult a medical professional and request a blood test to identify your current nutrient levels.
In conclusion, it is crucial that individuals recognise and correct the nutritional mistakes that could be having a profound impact on their daily lives. By ensuring that you eat a well-balanced breakfast, drink water regularly throughout the day and refrain from overreliance on supplements, you will notice a huge impact on your energy levels and drastically improve your health.