Health and Wellness: Physical Activity, Diet, and Risks
Benefits of Physical Activity
If energy intake exceeds energy expenditure in daily activities, weight gain occurs. Diet, weight, and physical activity are interconnected. Physical activity includes any form of exercise or movement. It doesn’t necessarily mean joining a gym or competing in sports. Everyday activities, like biking instead of driving or taking the stairs instead of the elevator, count.
Physical activity benefits the body by:
- Strengthening heart muscles and bones
- Increasing oxygen delivery to the body
- Helping with weight management
- Reducing stress
- Lowering blood pressure
- Reducing blood sugar and lipid levels
- Improving blood circulation
Smoking: A Major Risk Factor
Smoke contains a mixture of nicotine, tars, and carbon monoxide.
- Nicotine: A drug responsible for tobacco addiction. It constricts and hardens arteries, raising blood pressure.
- Carbon Monoxide: A toxic gas produced during tobacco combustion. It reduces the ability of red blood cells to carry oxygen.
- Tar: A viscous mixture of over 3,000 chemicals that accumulate in the lungs. At least 60 are suspected carcinogens.
A strong link exists between lung cancer and smoking. Scientists have proposed theories explaining how tobacco components cause the disease. Even quitting smoking reduces the risk of developing it. However, some smokers never develop lung cancer. The relationship between smoking and lung cancer illustrates how risk factors and personal behaviors can significantly influence risk.
Functional Foods
Fortified or functional foods have added natural components during manufacturing to provide health benefits. Common added components include:
- Vitamins (A and B)
- Minerals (calcium, iron)
- Dietary fiber
- Essential fatty acids (omega-3)
- Probiotic bacteria: Naturally present in the digestive system, aiding digestion and nutrient absorption.
- Phytosterols: Compete with cholesterol absorption in the intestine. They are added to certain foods in larger quantities than naturally occurring. People with high cholesterol may take phytosterols, following indicated quantities and precautions.
Obesity and Overweight
Obesity and overweight result from excess body fat due to excessive energy intake and a sedentary lifestyle. In Spain, approximately 14.5% of adults are obese, and 38.5% are overweight. More concerning are youth statistics: 13.9% are obese, and 26.3% are overweight.
Overweight and obesity are diagnosed using the Body Mass Index (BMI), calculated by dividing weight in kilograms by height in meters squared. A BMI over 25 kg/m2 indicates overweight, and over 30 kg/m2 indicates obesity.
The risk of stroke increases in obese individuals, especially when excess fat concentrates in the waist area, known as central obesity. This indicates excess fat around internal organs. Central obesity is defined as a waist circumference greater than 102 cm in men and 88 cm in women.