Unhealthy Food and Exercise

Have you ever wondered what kind of effect, positive or negative, does consumption of unhealthy food and lack of exercise exert on your body? You probably know that eating unhealthy food with lack of exercise is bad for you. Is it possible to exercise daily, avoid eating unhealthy and stay healthy? In one word, yes. What effect does consumption of unhealthy food and exercise have on your body?  The answer to this question you will find in reading this article.  The Centers for Disease Control and Prevention (CDC) and the American College of Sports Medicine (ACSM) recommend that people should engage in thirty minutes or more of moderate-intensity physical exercise on a daily basis.

How to stop eating unhealthy food

Young woman under stress
Young woman under stress

Studies show that when you are under stress you tend to choose unhealthy foods (high in fat and sugar) more than healthy low-fat foods (berries).

What is stress? Stress is a psychological and physiological strain and pressure in the head that disturbs our personal equilibrium. Examples include but are not limited to very tiring work schedule, insomnia, erectile dysfunction, deconditioning, anxiety, depression, anger, divorce, the death of a loved one, financial problems, preparation for an examination, taking care of an elderly family member, emotional distance in a relationship, etc. As you notice, stress is a major reason why you eat unhealthily and therefore, it’s of utmost importance to resolve stressful issues through cognitive behavioral therapy, meditation, psychological therapy, psychiatric evaluation and/or medications in order to remain in personal balance (calm).

Studies advocate that laypeople’s comprehension of healthy eating does typically conform with dietary guidelines, and therefore, health advocacy priorities should focus on psychological and physical restrictions, rather than seeking to augment public’s understanding as a whole.

Recent research has shown that children’s eating habits are strongly affected by properties of both social and physical environment. This means that your children are more likely to eat foods that are easily accessible, easily available, without time restrictions, influenced by ethnic background and parental education. You as a parent are engaged in your children’s eating habits through their conduct, views, and feeding styles. Adolescent eating behavior can be influenced by peer effect, nutrition knowledge, parental dietary patterns and mass media.

Fat baby
Fat baby

Scientific research shows that the inclination in the adolescent population around the world is to augment those dietary factors (low meal frequency, no breakfast, high ingestion of sugar-sweetened drinks) directly related to obesity development. Public health accomplishments, educational intervention guides for parents and regular family meals can serve as excellent examples of healthy eating behaviors.

Why unhealthy food is bad for you

Cheeseburger, French Fries and Coke
Cheeseburger, French Fries and Coke

Eating unhealthy food can cause injury to your liver (fatty liver), diabetes (excess sugar), heart disease (arteriosclerosis of the coronary arteries), peripheral vascular disease (arteriosclerosis of peripheral arteries), obesity (increased risk for heart valve damage, osteoporosis, acne, eczema, fungal infections of the skin, asthma, shortness of breath, decrease in muscle mass, association with polycystic ovary syndrome a common cause of infertility, increased risk of arthritis in weight bearing joints such as hips, knees, ankles and feet, increased risk for falls), hypercholesterolemia (high blood cholesterol), hypertriglyceridemia (high blood triglycerides), heart attack (occlusion of coronary artery or arteries), hypertension (stroke, kidney failure, heart failure), colon cancer (consumption of processed meats), hypothyroidism (if untreated can lead to infertility, heart disease, muscle weakness and osteoporosis), depression (obesity, low self-esteem),

deficiency in nutrients (processed foods are deprived of nutrients), hypernatremia (high blood sodium level), blindness (ophthalmic and retinal artery occlusion), peripheral neuropathy (arteriosclerosis and occlusion of peripheral arteries), memory loss and cognitive dysfunction (arteriosclerosis of cerebral arteries), water retention (consumption of excess sodium), dental caries (tooth decay and cavities from acid in soft drinks), anxiety (fluctuations in blood sugar levels), sodium nitrate and sodium nitrite are added to meats to preserve their color and suppress bacterial proliferation, both of these chemicals can break down to nitrosamines with the potential to cause malignant tumors, polyfluoralkyl phosphate esters are found in fast food packaging to make it grease and waterproof; these chemicals leak to the food while being in contact with the packaging and eventually become absorbed into your circulation; these chemicals have been linked to infertility, thyroid disease and cancers of the liver, pancreas, testicles and mammary glands in rats.

Why energy drinks are bad for you

The most physiologically active component in energy drinks is caffeine. Guarana (contains caffeine, theobromine, theophylline, and tannins) if combined with caffeine can cause caffeine toxicity. These drinks are becoming more and more popular among young adults because of being used in combination (Coffee plus Guarana) with alcohol and therefore, they present significant health risks.

Energy drink
Energy drink

In addition, most energy drinks contain sugar exceeding the maximum recommended daily amount. Additional health issues related to ingestion of energy drinks include medical case reports of seizure activity and cardiac arrest following energy drink ingestion ( usually a combination of coffee, guarana, and alcohol) and dental enamel attrition occurring as the consequence from the acidity of energy drinks.

Can exercise reverse diabetes

Research shows that physical activity may be a promising method to the primary prevention of type 2 diabetes mellitus; risk diminution of type 2 diabetes was apparent among both nonobese and obese women and exercise was associated with decreased risk of cardiovascular disease, cardiac death, and total mortality in men with type 2 diabetes.

There is unquestionable evidence of the efficacy of regular physical exercise in the prevention of heart disease, diabetes, hypertension, cancer, depression, obesity, osteoporosis and premature death. Aerobic physical exercise without remarkable weight loss improves metabolic profile (blood sugar, electrolytes, kidney and liver function tests) and exerts anti-inflammatory effects in individuals with type 2 diabetes.

Can exercise reverse heart disease

Comprehensive lifestyle modification including low-fat vegetarian diet, cessation of smoking, stress reduction training and moderate physical exercise may be able to bring about the regression of severe clogging of coronary arteries after only one year, without the use of hypolipidemic drugs such as Atorvastatin, Simvastatin or Rosuvastatin.

Research shows that aerobic physical exercise training can reverse age-related peripheral arterial vascular changes in older healthy men and improves endothelial function in individuals with coronary artery arteriosclerosis by augmenting phosphorylation of endothelial nitric oxide synthase (an enzyme that produces nitric oxide).


To stay healthy you need to do the following:

Physical exercise
Physical exercise
  • Thirty minutes or more of daily moderate physical exercise.
  • Resolution of stressful situations.
  • Avoidance of consumption of unhealthy food.
  • Complete lifestyle modification.
  • Cessation of smoking.
  • Treatment of hypertension, diabetes, hypothyroidism, etc.
  • Do not consume energy drinks with coffee and/or alcohol.
  • No illicit drug use.
  • Adequate hydration and rest.
  • Alcohol consumption to the minimum.
  • If you are overweight/obese, gradual weight reduction.

Please leave your comment(s) below, do not hesitate to ask questions and let me know what topics you would like me to write about.






4 thoughts on “Unhealthy Food and Exercise”

  • This is indeed a very informative article. I would usually consume energy drink when I need to drive cross country, say 3-4 hours on the road. Coupled with coffee at stop area. Now I know this is so wrong. Snacking is another bad habit my mine during the time of stress. I should probably change this habit for the better.

    Thanks for the valuable information and advice.

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