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Rodriguez
Ruben A. Rodriguez

Ms. Rodriguez

ENGL 1302

27 October 2023

The balance between nutrition and discipline

Exercise has always been such a strain and struggle to maintain in one’s daily routine.

With the likely hood of multiple variables such as disorders and diseases that could complicate

the process of working out, let alone having a nutritious diet. To incorporate a diet and exercise

would determine great effects on the body and life that not many would truly consider pursuing.

This research will show that even with defying variables, it is possible to maintain a healthy diet

and workout routine to ensure a comfortable life.

In life it is best to start off with this kind of regime at a young age. This ensures that there

far less room to lead to obesity. In some cases, the child may already be obese and in this case

authors like Karmore et al, conduct research to battle this with the use of dietary modifications

and physical activity. “An adequate diet is a prerequisite for appropriate growth and

development” (1). The authors claim that it is common for people to settle for foods that tend to

be higher in calories and lower in nutritional value even when healthy options are made

available. In order to prevent these cases from happening it is important to demonstrate the

opposite with a healthy environment instead of a toxic one (4). Furthermore, it is stated that a

healthy dietary environment paired with physical activity is needed to prevent obesity and
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maintain a healthy weight (5). “Many factors that contribute to obesity include genetics, eating

pattern, physical activity levels, sleep routines, and certain medications “(6). This is what opens

the doors to the possible variables that could contribute to obesity and the authors give studies to

demonstrate how to counter it. Using methods and studies carried out in Nagpur located in

Central India which lasted around 8 months. The study consisted of freshly enrolled gym-

attending young adults with age ranging from 18-40 years old and a BMI more than 25 kg (10).

“The study involved a nonprobability sampling technique wherein the subjects were chosen as

per convenience sampling from the gym”. Overall, with positive results it was plausible to

determine that if starting off obese it is possible to progress and maintain a healthy diet paired

with physical activity to soon achieve an ideal lifestyle.

Furthermore, during the times of quarantine families struggled with social contact and

more importantly their diets. COVID-19 impacted kids diets making it very accessible to junk

foods and easy to lack on exercise. This made it highly difficult to maintain a healthy lifestyle

and that is what the authors Lucy Porter et al, wrote about to highlight the struggles the common

family faced during these times. Studies wre tested on kids form 4 to 8 who had already had a

healthy pallet beforehand so that this test would trigger muscle memory (2). “The disruption of

lockdown and other restrictions has impacted the way the public obtain and consume food (Food

Standards Agency, 2020b). The studies were conclusive in showing that during lockdown kids

were more susceptible to letting themselves go with the easy access to junk food and laziness

from quarantine. In conclusion, it was found seven out of eleven kids were on the index ranging

from the 2nd decile to the 7th decile (7) (table 1). With the power to overcome these obstacles it is

possible to get back into the ideal lifestyle and prove it is worth it.
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In addition, the impact of weight loss diet programs on people who struggle with anemia,

nutrient deficiencies, and organ dysfunction is crucial. The authors Osama Y. Althunibat et al,

discuss this. Obesity grows as a worldwide health issue which engages the development of

chronic diseases such as diabetes mellitus, dyslipidemia, and cardiovascular disease (1,2).

Studies paired with questionnaires made with resources of the World Health Organization index,

data was collected further demonstrating the effects statistically (8). Overall, the correlation

between obesity and diseases is very strong and tends to be overlooked, however, with how

numbers keep growing it is clear this will become a far more dangerous problem in the years to

come.

Moreover, the effects of working out can affect lipoproteins in a positive way rather than

not working out. From authors Trine Moholdt et al, three randomized tests were conducted

consisting of 24 men who consumed HFD for 11 days (1). With one group of people regularly

exercising and the other group not (1). Evidence shown in figure 6 resulted in siding with

working out (8). “High levels of circulating low-density lipoprotein (I.D.L) cholesterol is a major

risk factor predisposing to atherosclerotic cardiovascular disease (ASCVD) (2).

In addition, in article written by Allen F. Shaughnessy et al, low- carbohydrate diets

caused greater weight loss than a low-fat diet by performing a study comparing the two. Low-

carbohydrate diets caused an average 3.5 kg greater weight loss (260). Tests consisting of 148

volunteers with 88% being women and 50% were black demonstrated its diversity (260).

Consultation was evident that this study was monitored “Blood pressure, glucose levels, and

insulin levels were not different between the groups” (260). It was concluded that a low-

carbohydrate diet was far more effective than a low-fat diet.

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Furthermore, the main points in a low-fat diet are no different from the points in low-

calorie diets (1). Demonstrated by author Michael Schooff. Research demonstrated with four

studies done with a six month follow up proving that there were no differences between the two

diets (1). “Weight management requires a long-term commitment beyond the initial weight-loss

period” (2). With trials backed up by the Cochrane Library and the Science Citation it was

concluded that Michael Schooffs hypothesis was correct.

In addition, research was proven that combined diet and physical activity is better than

having either or, this was proven by authors Catherine Anne et al. Studies were tested upon

patients who partake in a nutritional diet and those who didn’t comparing the two parties. It was

proven that having both was more effective, however, with variables such as smoking were

factored in it determined both studies to be void since it affected both parties drastically (2).

Almost 80% of the world’s risk of cardiovascular disease and type 2 diabetes are fueled by an

unhealthy diet (2). “Cardiovascular disease is an epidemic driven by type 2 diabetes and the

metabolic syndrome” (2).

Furthermore, in the article written by Christine E. et al, it was proven the leading cause of

burnout in physical activity was stress and anxiety. In addition to this it was found that the

consequences to burning out was lack of sleep, exhaustion, and more stress (2). Surveys were

completed with people whose lives consisted of these factors and results showed that they all

correlated (2). From these conclusions the best possible way to limit this was to take their mental

state into consideration and attempt to mend it as best as possible (2). From the attempts it was

found that in doing so, the participants workout life was much easier and stress free.

In addition, people who deal with hypertension and its leading risk for cardiovascular

disease and strokes makes it difficult to maintain a healthy diet and regulated physical activity.
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Authors Fakir et al, demonstrate statistics of 19% of all deaths in 2019 and 9.3% of disability

adjusted life years lost globall (1). “Previous studies have reported that participation in vigorous-

intensity physical activity was associated with a reduced risk of CVD and mortality compared

with those undertaking moderate-intensity physical activity” (21-23). The lifestyle being relative

to the life expectancy deems it parallel in the persons physical activity and diet. “There is an

expectation of increases in the prevalence of non-communicable diseases, including hypertension

(28-30). Studies were conducted amongst individuals aged 40 years or older with hypertension

from Bangladesh, Pakistan and results found that 53% had uncontrolled blood pressure (34). To

prevent this and lower the blood pressure the patients were instructed to incorporate physical

activity and it was determined that it drastically helped with over two thirds of the patients

having controlled blood pressure (34).

Lastly, the gap in research on physical activity can be subjective and from author

Andreas Holtermann, large studies on occupational physical activity and health (3). A third study

was taken place in the UK and there was found redundant with reported it being unbeneficial to

the studies of the health paradox (6). However, one Scandinavian study proved it beneficial and

was found that the basis of the studies that determined beneficial or not was the lifestyle of the

general population. “It is of scientific quality having about 320,000 participants and 73,000

deaths, with information about history and duration in jobs with high occupational physical

activity” (8). Their findings contributed even more so to the health paradox further proving their

studies and filling in the gap in research.

In conclusion, even with self-determining factors such as disorders, obesity, diabetes,

hypertension and life expectancy it is still possible to achieve this goal on one’s journey.
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Although some of these obstacles may seem destructive, there is always a alternative which

guarantees the end goal is achievable.

Work Cited

Karmore, et al. “Effect of Dietary Modification and Physical Activity on Obese Young Adults

Going to Gym for Weight Loss in Central India: A Before and After Study.” ProQuest,

Cureus Inc., 2023, www.proquest.com/docview/2844019422/4C22E322FA154E5CPQ/1.

Porter, Lucy, et al. “The Impact of COVID-19 on the Eating Habits of Families Engaged in a

Healthy Eating Pilot Trial: A Thematic Analysis.” ProQuest, Taylor & Francis Ltd., Dec.

2022, www.proquest.com/docview/2755672954/BFB4A807E3444322PQ/1

Althunibat, Osama Y, et al. “The Impact of Weight Loss Diet Programs on Anemia, Nutrient

Deficiencies, and Organ Dysfunction Markers among University Female Students: A

Cross-Sectional Study.” ProQuest, Feb. 2023,

www.proquest.com/docview/2761460915/301FF918DB2D4296PQ/1.

Moholdt, Trine, et al. “Effect of High-Fat Diet and Morning or Evening Exercise on Lipoprotein

Subfraction Profiles: Secondary Analysis of a Randomised Trial.” ProQuest, Nature

Publishing Group , 2023,

www.proquest.com/docview/2785508534/abstract/8D10EFCBDA6F4F06PQ/3
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Shaughnessy, Allen F. “Low-Carbohydrate Diet Better Than Low-Fat Diet to Reduce

Cardiovascular Risk Factors and Cause Weight Loss.” ProQuest, American Academy of

Family Physicians , 15 Feb. 2015,

www.proquest.com/docview/2454241551/citation/D8BE5B77ACAF4F07PQ/1

Schooff, Michael. "Are low-fat diets better than other weight-reducing diets in achieving long-

term weight loss?" American Family Physician, vol. 67, no. 3, 2003, pp. 507-8.

ProQuest,

https://go.openathens.net/redirector/tamiu.edu?url=https://www.proquest.com/scholarly-

journals/are-low-fat-diets-better-than-other-weight/docview/234301632/se-2

Elliot, Catherine Anne, and Michael John Hamlin. “Combined Diet and Physical Activity Is

Better than Diet or Physical Activity Alone at Improving Health Outcomes for Patients in

New Zealand’s Primary Care Intervention.” ProQuest, BioMed Central, 2018,

www.proquest.com/docview/2049621494/abstract/CD3CDC6F9F094CDFPQ/1

Pacewicz, Christine E, et al. “The Role of Physical Activity on the Link Between Stress,

Burnout, and Well-Being in Athletic Trainers.” ProQuest, National Athletic Trainers

Association, July 2022,

www.proquest.com/docview/2684826343/abstract/F9F5B2B6AFEB477EPQ/1

Islam, Fakir M. A., et al. "Associations of physical activity levels, and attitudes towards physical

activity with blood pressure among adults with high blood pressure in Bangladesh." PLoS

One, vol. 18, no. 2, 2023. ProQuest, https://go.openathens.net/redirector/tamiu.edu?

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url=https://www.proquest.com/scholarly-journals/associations-physical-activity-levels-

attitudes/docview/2772275449/se-2, doi:https://doi.org/10.1371/journal.pone.0280879.

Holtermann, Andreas. "Physical activity health paradox: reflections on physical activity

guidelines and how to fill research gap." Occupational and environmental medicine, vol.

79, no. 3, 2022, pp. 145-146. ProQuest, https://go.openathens.net/redirector/tamiu.edu?

url=https://www.proquest.com/scholarly-journals/physical-activity-health-paradox-

reflections-on/docview/2628421454/se-2, doi:https://doi.org/10.1136/oemed-2021-

108050.