Taking nutrition and fitness to a higher level

Hi fellow Scouts,

After 8 months since I started out on a quest in search of ways to improve our health and well-being, I would like to share with you what I have gathered. This is a brief guide to improving your health and fitness level that consists of the latest information in 2 main areas of study: Nutrition and environmental health. You can use this as a guide for many different purposes; whether you are out to earn the althlete’s badge, improve your NAPFA scores, or do better for your upcoming exams. This is an extensive reading that consists of simple steps for improving your heart health, overall health and mental function.

Optimal nutrition

So far, what we have been learning in school and in our healthy lifestyle programmes about nutrition is essentially the Food Pyramid. After extensive data gathering, I find that the Food Pyramid is merely nutrition at the most basic level. The Food Pyramid is known by everyone. I am not here to discuss that. If you follow the Food Pyramid faithfully, you would become decently healthy. But we should not settle for good health if we can strive for optimal health. So these are the key aspects of nutrition that I would like to share for achieving optimal health, given in a concise manner.

Superfoods:

-Fatty fish: Fatty fish are an excellent source of the omega-3 fatty acids DHA and EPA -- both essential for brain growth and function. For brain and heart health, eat two servings of fish weekly. Choose light tuna due to concerns over mercury content.

-Berries: Studies show that diets rich in blueberries significantly improved both learning capacity. Blueberries and cranberries pack lots of powerful nutrients in them.

-Fruits and vegetables: Add a variety of different colours to your meals. Certain fruits like kiwis and red grapes are especially good.

-Nuts and seeds: Nuts and seeds are good sources of the antioxidant vitamin E, which is associated with improved cognitive function. Almonds are a good source of protein, fiber, vitamin E, and a variety of antioxidants. Choose varieties that are unseasoned and contain less/no sugar.

-Yoghurt: Yoghurt is a potent addition to your diet. It contains probiotics that clear up digestive problems and is shown to improve immune function. Try to choose varieties that have live cultures. Certain brands contain information about its CFU content (I don’t think I will elaborate on that). Try to choose those with more than 100,000,000 CFU units if available.

-White Tea: White tea is known for its numerous health benefits and is superior to green tea. However, one small problem here is that tea interferes with iron absorption. So do consume white tea between meals. For more information on preparation techniques, you can search online.

-Whole grains: Whole grains are better than processed grains because they are lower on the Glycemic Index.

-Olive oil: This is a key ingredient in the Mediterranean diet and is rich in heart-healthy monounsaturated fats and plant compounds that fight heart disease and cancer.

Further notes: The prevailing consensus of numerous health studies seem to point to the notion that a plant-based diet is far better compared to a diet with meat. However, when you do eat meat, try to choose white meat over red. And eat your vegetables! Also, do get enough exercise and rest. As you get closer to your exams, you might be tempted to stay up late to cram additional content. But that is obviously not advisable. I hope that you will use this information to the fullest for your benefit. All the best and take care (=

YIS,
Nazri