The Optimum Effects of Exercise & Proper Nutrition

By Guest Writer: Ann Gapasin

Do you feel tired even if you did nothing the entire day?

Are you easily irritated by small things?

Can’t concentrate on a task for a long period?

These things are frustrating!

Your Problem May Be A Simple One:

Lack of exercise and poor nutrition

In This Article

We will explain how exercise and diet can affect you physically, mentally, emotionally, and spiritually. After reading, you’ll surely be convinced to finally get into those jogging shoes and clean up your refrigerator.

Why People Get Sicker Nowadays

A lifestyle disease is a type of health problem acquired through one’s way of living. The most common lifestyle diseases in the United States are:

Heart Disease



Stroke or Chronic Lung Disease

Chronic Kidney Disease

Alzheimer's Disease

Each of these causes thousands of deaths in the US per year. The sad part is: these diseases are generally avoidable. Poor nutrition and lack of physical activity can put you at risk of any of these health problems.

Lack of Exercise or Doing Exercise The Wrong Way

Exercise is a vital requirement for a quality life. According to the World Health Organization (WHO), lack of physical activity is one of the prominent risk factors for death across the globe. These are the two ways that the body suffers from lack of exercise:

Poor Blood Circulation

Poor blood circulation reduces the rate at which the cells receive oxygen and nutrients, causing fatigue, sleepiness, dizziness, restlessness, confusion, just to name a few. Tissue repair is also impaired; leading to delayed wound healing and pale appearance.

Muscle Atrophy

When muscles are inactive for a long period, they simply break down. Reduced muscle mass is equivalent to weakness since muscle is necessary to exert force.


The heart is also a muscle and its atrophy can cause a slower heart rate, lower blood pressure, chest discomfort, and breathing difficulties.

Habitual consumption of foods that are high in sugar, sodium, and preservatives can significantly reduce one’s lifespan. There is a limit to the amount that the human body can process and use/eliminate. The excesses will collect in some areas of the body, where they can cause damage. Various nutrients can only be obtained through consumption. So, if your food choices are unhealthy, your body is deprived of these nutrients. Furthermore, unhealthy food choices are a risk factor in gut toxicity. According to Dr. Sponaugle, a leading gut-brain connection specialist and also a toxic mold doctor, poor nutrition is associated with gut toxicity and leaky gut syndrome.

Prevents Plaque

Vigorous exercise along with healthy food consumption causes the blood to flow faster through the heart and blood vessels. The increased speed prevents agglutination and deposition of fatty substances around the heart and blood vessels. Fatty deposits or plaques around these areas lead to atherosclerosis, which can trigger hypertension and stroke. Foods that are rich in antioxidants such as berries, organic nuts bulk, garlic, and citrus can also prevent these health issues.

Prevents Muscle Loss

Muscle atrophy is the loss of muscle mass due to certain diseases, starvation, and long periods of inactivity. Muscles naturally break down but they are continuously repaired when you are moving. During exercise, muscles are torn apart. The body responds by growing another layer of muscle to repair the damaged area, resulting to muscle hypertrophy (muscle growth). Protein-rich foods, such as fishes and beans, offer building blocks for muscles.

Improve Sexual Health

According to a review published in 2017, exercise and physical activity improve erectile dysfunction of the participants. Aerobic exercises of moderate to vigorous intensity were observed to be more effective. A 2018 study suggests that exercise can improve women’s sexual function. Mood-stabilizing foods, like dark chocolates, peaches, and avocado, can also improve sexual health.

According to this publication, physical exercise increases the size of the hippocampus, which is the brain region responsible for learning and verbal memory. A study published in 2018, which involved around 11,000 older people, those who exercised for 52 hours and above over a period of 6 months, exhibited the highest scores in various tests. These tests covered executive function, attention, processing speed, and global cognition.

Eat Smarter Become Smarter

Certain foods are also believed to improve and maintain brain function. Broccoli, berries, citrus fruits, and almonds contain antioxidants that prevent brain cell destruction from stress, pollution, and toxins. Fatty fishes have healthy fatty acids, which comprise the major brain structure. Healthy diet and exercise prevent an increase in intestinal permeability, which can allow toxins to move through the bloodstream to the brain. When toxins reach the brain, they can trigger a systemic biochemical imbalance known as the gut-brain connection.

Exercises test one’s determination and engage the heart. They also release stress and emotions and create a time for reflection. Engaging in physical activities that are focused in higher consciousness, such as yoga and meditation, has shown to be effective in reducing stress hormones and releasing endorphins. These also improve productivity, focus, resilience, and anger management.

Try Yoga and Meditation

Yoga and meditation work by reconnecting you with your inner self and nature, so that you can have more understanding of your current situation. This way you’ll be able to determine what is really lacking in your life, which may include physical fitness. Once you look at exercise and healthy eating habits as a spiritual experience, you’ll be inspired to strive harder.

Studies show that exercise can reduce anxiety and depression. This is by triggering the release of neurotransmitters that play a role in reward, arousal, and motivation. Exercise also speeds up the distribution of oxygen and nutrients to the brain cells, which allows them to function at their best. Some foods also boost mood by providing the body with precursors of “happy hormones”. Banana, for example, contains tryptophan: a key ingredient for serotonin. Other mood-stabilizing grubs are berries, quinoa, salmon, spinach, green tea, and oranges. Your favorite dark chocolate may also contain a chemical that decreases cortisol levels.

Just a quick


Physical activities and diet must meet your current health condition. Vigorous exercise
may cause more harm if not performed properly. Same with food: if not consumed moderately or prepared properly, you may end up with a bigger problem.

Those with existing health problems are advised to consult their physician before making engaging in a new exercise or a new dietary plan.


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