April 2023 | Eurobio

Maintaining a healthy diet can greatly influence our overall well being. Antioxidant-rich foods play an important role in keeping our bodies healthy and free from diseases, reducing our risk of getting chronic health issues and helping with our overall immune system. Antioxidants are natural substances found in various foods that can protect our body by taking up free radicals, or in other words neutralizing them to reduce their capacity to damage.  

In this post, we will discuss how a healthy diet can influence our well being and what are the foods that are rich in antioxidants that we can include in our everyday diet along with the benefits they offer for your health. 

How healthy diet can influence our well being? 

A healthy diet can have a significant impact on our overall well being. We need nutrients for growth and repair, and to help us stay strong and healthy as well as provide energy to keep active throughout the day. A healthy diet can also provide our body with essential nutrients such as vitamins, minerals, and fiber. These nutrients are important for a healthy immune system, proper digestion, and maintaining overall health.  

However, the increase in processed foods production together with more hectic and stressful lifestyles have led to a shift in dietary patterns. People are now consuming foods with high fats and salt/sugar content which lacks wholegrain, fruits and vegetables. This will eventually lead to health problems such as diabetes, obesity, high blood pressure and other chronic conditions. 

Although the exact make-up of a healthy diet will vary depending on the gender, lifestyle or physical activity of an individual, a healthy diet generally should include: 

• Variety of fruits and vegetables 
• Whole grains 
• Fat-free or low fat dairy product 
• Variety of protein such as seafood and lean meats and poultry 
• Good unsaturated fats such as oily fishes, nuts and seeds 
• Food that are rich in antioxidants 

Antioxidants play a vital role in a healthy diet as our body uses antioxidants to fight free radicals to prevent them from damaging our body, that may lead to the development of various diseases. Although our body is able to produce certain antioxidants such as glutathione and CoQ10, these productions tend to decrease with age. Also, exposure to free radicals accumulated from poor diet, toxins, pollution, smoke etc will increase the damage and stress to body’s ability to defend itself. 

What are foods that are high in antioxidant content? 

The best way to get enough antioxidants is through a healthy diet that includes a mix of colorful fruits and vegetables. Here are 15 examples of foods that are rich in antioxidants and can easily incorporated into our diet: 

• Blueberries 

  Blueberries are one of the best sources of antioxidants. They are packed with anthocyanins, which are potent antioxidants that may help to reduce the risk factors for heart diseases.

• Pecans

  Pecans are a good source of healthy fats and also contain high amounts of antioxidants.

• Strawberry

  Strawberries are packed with a high amount of vitamin C and other beneficial plant compounds that are good for our immune health. 

• Dark Chocolate

  Good quality dark chocolate contains antioxidants that can help to reduce risk of heart disease and reduce inflammation. 

• Artichokes 

  Artichokes are known for their nutrients and antioxidants that can help with cholesterol and improve gut health. 

• Avocado 

  Avocado is high in vitamin E, an antioxidant that helps to protect our cells from damage and reduce inflammation.

  

• Spinach 

  Spinach is considered a good source of Lutein and Zeaxanthin, which are antioxidants that are known to protect our eyes. 

• Sweet potatoes 

  Sweet potatoes or any other orange-coloured vegetables contain Vitamin A that is essential to support healthy vision. 

• Tomatoes 

  Tomatoes are rich in lycopene, an antioxidant that has been linked to a reduced risk of various cancers.

  

• Green tea

  Consuming green tea daily has been known to benefit our health due to the presence of polyphenols that can help with blood pressure and reduce risk of heart diseases. 

• Salmon

  Besides its rich content of omega-3 fatty acids, salmon is a great source of protein that is high in vitamins and minerals that have antioxidant properties and can help to reduce inflammation and protect our cells from damage. 

• Kidney beans

  Kidney beans contain high content of complex carbohydrates and dietary fibre which are needed to maintain a healthy cholesterol level. Manganese in kidney beans also aids the body’s antioxidant defenses. 

• Turmeric 

  Turmeric contains curcumin, an antioxidant that can help to reduce inflammation and protect against chronic diseases. 

• Broccoli  

  Broccoli is rich in flavonoids and fibre that helps to reduce inflammation in our body tissues and support healthy digestion. 

• Walnuts 

  Walnuts are a good source of alpha-linolenic acid, an omega-3 fatty acid that has antioxidant properties. It also contains Vitamin E that helps to reduce oxidation of LDL cholesterol.

  

Are supplements alone enough?

Health supplements can be helpful in certain situations, especially when there’s a deficiency of certain nutrients or if one has specific health conditions that require certain vitamins that is not obtainable from diet alone. Before embarking on taking supplements, do note that it is not a substitute for a healthy diet.  It is best to have a healthy diet and complement with supplements when needed. 

A healthy diet should consist not only of food rich in antioxidants, but a variety of whole, nutrient-dense foods containing a mixture of carbohydrates, proteins and healthy fats. Whole foods have benefits that supplements may not naturally provide. These foods provide a wide range of essential vitamins and minerals that are important for maintaining good health. Therefore, it is important to focus on a balanced and varied diet, rather than relying solely on supplements.  

Overall, adding antioxidant-rich foods to your diet is great way to promote overall health and well being. These foods can help to protect our body against damage caused by free radicals and are also packed with important vitamins, minerals and other nutrients.  A healthy diet that consists of a variety of colorful fruits and vegetables, nuts, seeds, and whole grains can improve our physical and mental well being and reduce the risk of chronic diseases.   

By incorporating a variety of antioxidant-rich foods into our diet, we can enhance our body’s natural defenses and lead a happier, healthier life. Always seek help and advice from your healthcare professional if you are having any specific health concerns that require additional nutrient support. 

Reference

• McCulloch, M. (2023, March 10). 13 proven health benefits of walnuts. Healthline. Retrieved April 4, 2023, from https://www.healthline.com/nutrition/benefits-of-walnuts#TOC_TITLE_HDR_3
• World Health Organization. (n.d.). Healthy diet. World Health Organization. Retrieved April 3, 2023, from https://www.who.int/news-room/fact-sheets/detail/healthy-diet

Nerves carry messages back and forth between the brain and other parts of the body. All of our nerves together make up the nervous system.   

Nerve damage can affect anyone, regardless of age or gender, and can significantly impact the daily life of a person. It is a condition that affects millions of people around the world, with impacts ranging from mild discomfort to deliberating pain and even disability. Nerve damage can be caused by a variety of factors including medical conditions and injuries. People suffering from nerve damage may experience symptoms such as tingling, numbness, muscle weakness and problems with coordination and pain.  

In this post, we will be talking about what nerve damage is, discuss the common symptoms and find out how to help and prevent ourselves from nerve damage.  

What is nerve damage?

Nerve damage, also known as neuropathy, is a condition that affects the nerves responsible for sending messages between the brain and the rest of the body. Damage to the peripheral nerves is called peripheral neuropathy. Nerve damage will affect the ability of our brain to communicate with muscles and organs. There are many types of nerve damage, with different symptoms that may require different types of treatment.  

How does nerve damage happen?

How nerve damage occurs can depend on the underlying cause. Nerve may be damaged as a result of destruction of the myelin sheath, which is an insulating layer surrounding the nerves. It can also be due to direct damage to the nerve itself. The extent of nerve damage may also vary.

Why is knowing about nerve damage important?

Knowing about nerve damage is important because it is a condition that can significantly impact a person’s daily life. The various symptoms resulting from nerve damage can affect a person’s ability to perform daily activities and negatively impact their quality of life. If left untreated, nerve damage can worsen and lead to permanent disability.

Certain nerve damage can be caused by various underlying medical conditions such as diabetes, autoimmune disorder and infections and these may require treatment earlier when detected. By knowing about nerve damage and recognising their symptoms, early detection of underlying disease can be done and early treatment can help to alleviate pain. This can prevent the condition from progressing and prevent further damage, which can improve overall health outcomes.

Signs and symptoms of nerve damage

Signs and symptoms of nerve damages may vary depending on the type and severity of the underlying conditions. These symptoms can occur in various parts of the body, depending on which nerves are affected. The common symptoms of nerve damage can include: 

• Tingling and numbness

  Nerve damage may cause gradual numbness and tingling sensation in the feet and hands, which can spread upwards to your arms and legs.

  

• Muscle weakness especially in your arms or legs

  Some may have difficulty even in small movements such as moving the toes and hands. 

• Sensitive to touch

  Some people may experience increased sensitivity to touch, making even light pressure or touch painful. 

• Pain

  Nerve damage can cause various types of pain such as sharp pain, burning or stabbing pain. 

• Loss of coordination and falling

  This can cause one to be clumsy and lose balance, especially in the dark. 

• Bladder or bowel problems

  Damage to nerves that control the bladder or bowel function may lead to incontinence or difficulties in emptying the bladder. 

• Digestive function

  Damage to nerves that are responsible for the digestive function may cause symptoms such as nausea, vomiting or constipation. 

What are the common causes of nerve damage? 

Nerve damage can happen due to a variety of factors and everyone is at risk of getting nerve damage. Some of the common cause of nerve damage includes: 

• Medical condition

  Certain medical conditions such as diabetes or high blood sugar, cancer and autoimmune disorder can damage the small blood vessels that supply the nerves or cause the immune system to attack the nerves, leading to nerve damage. 

• Toxins

  Prolonged exposure to certain toxins such as heavy metals and chemotherapy drugs will disrupt the normal function of nerve cells, which can lead to cell damage or cell death. 

• Injuries

  Physical injuries such as accidents, falls or fractures can damage the nerves.

• Infections

  Some infections will trigger an immune system response which will lead to inflammation and damage to the nerves.  

• Nutritional deficiencies

  Several nutritional deficiencies can cause nerve damage and these deficiencies may be caused by lack of consumption or malabsorption. Nutrients such as Vitamin B6 and Methylcobalamin (B12) are essential for the proper functioning of the nervous system. 

• Alcohol disorder

  Excessive intake of alcohol, especially over extended period, may damage nerves. 

How is nerve damage diagnosed? 

Since early diagnosis and treatment of nerve damage is crucial to help prevent complications and permanent damage, nerve damage is normally diagnosed through a series of questions by your healthcare professional on your medical history and the symptoms that you are experiencing. They may also carry out physical examinations to look for signs of nerve damage. Nerve conduction studies and electromyography (EMG) are tests to measure electrical activities of the nerves and muscles and to detect any nerve damage. 

How to prevent nerve damage? 

The ability of our body to repair damaged nerves depends on the severity and type of nerve damage. Although in some cases the nerve can repair itself slowly over time, some nerve damage are more severe that the damage caused may be permanent. This is why preventing nerve damage is crucial as damaged nerves will affect our quality of life.    

Preventing nerve damage involves taking care of your overall health and avoiding factors that can damage your nerves. These are some of the ways that you can prevent nerve damage: 

• Keeping your blood sugar level at a healthy range

  High blood sugar can lead to nerve damage called diabetic neuropathy.  

• Getting regular physical activity

  Taking regular exercise can help to reduce the risk of getting high blood sugar and high blood pressure that may cause damage to the nerve if left untreated.

  

• Practice good posture

  Poor posture can put excessive pressure on the nerves and cause nerve damage over time. Be mindful of your posture even sitting down or standing up. 

• Avoid toxins

  Avoid exposure to toxins whenever possible such as heavy metals, lead and mercury that will damage our nerves. 

• Wear protective gear

  Wear helmets or wrist guards while participating in activities that are at risk of injuries to reduce nerve damage. 

• Eat a healthy and balanced diet

  ​​​Practise a diet rich in fruits, vegetables, whole grains and lean protein to keep nerves healthy.  Also, increase intake of key nutrients that can support nerve health such as B vitamins, omega-3 fatty acids, antioxidants and protein. These nutrients can help to protect nerves from damage and inflammation and repair nerve tissues.

It is important to take care of our overall health and to seek medical attention if you are constantly experiencing symptoms of nerve damages. As not all symptoms of nerve damage will be presented in every case, making regular visits to your healthcare professional is important for early detection and proper diagnosis. Early treatment can help to prevent further damage to our nerves and improve the chances of recovery.  

Reference

• Centers for Disease Control and Prevention. (2022, June 20). Diabetes and nerve damage. Centers for Disease Control and Prevention. Retrieved March 23, 2023, from https://www.cdc.gov/diabetes/library/features/diabetes-nerve-damage.html
• Mayo Foundation for Medical Education and Research. (2022, August 11). Peripheral neuropathy. Mayo Clinic. Retrieved March 27, 2023, from https://www.mayoclinic.org/diseases-conditions/peripheral-neuropathy/symptoms-causes/syc-20352061