Many people nowadays are not eating eating vegetables and fruits nor drinking drink at least 8 glasses of water. Rather, they eat junk foods, fast food/street food and drink sweetened beverages and other unhealthy foods that can affect our Immune system or overall health.

Problem;

According to Monarque Health And Wellness Center these are 5 things Poor Nutrition Does to Your Overall Health:

1. Decreased Energy Levels 

While many of us think of eating as an opportunity to enjoy new flavors or to socialize, it's important to remember that we eat to fuel our bodies. while, unprocessed meals of mostly vegetables, fruits, lean protein, and whole grains contributes to Healthy functioning & increased energy levels.

this is because whole foods are are often rich in natural vitamins and minerals while also being rich in fiber. on the other hand, a diet that is high in salt, sugar, processed foods, and simple starches can lead to spikes and crashes in your blood sugar, leaving you feeling lethargic and low in energy.

2. Reduced Immunity

Eating poorly can also decrease your body's ability to fight off illness. Research has found that those with a poor diet are most likely to fall ill, and take longer to make a full recovery from Illnesses.

3. Disrupted Sleep Quality

There are many factors that can lead to a lower quality of sleep, and poor nutrition is one of them. Unhealthy diets can lead to obesity, which is correlated with conditions such as sleep apreah, snoring, and restless legs syndrome.

4. Affected Mood

Just as Sugary, Starchy foods like cakes, biscuits, and white breads can cause energy crashes, they can also affect your mod the same way, leading to increased levels of depression & low mood.

This is thought to be because  they have a high glycemic load and  and  cause a cycle of blood sugar spikes and Insulin Responses.

5. Increased risk of Memory Problem

Having a poor diet might seem like a short-term issue, but it could have devastating consequences for your long-term cognitive function. Multiple Studies have identified a link between nutrients found in a healthy diet and reduced risk of Dementia & Cognitive decline.

Solution:

According to Kris Gunnars & Kubala MS. RD (2022)

There are 27 Health Nutrition tips that are actually Evidence based and those are:

1. Limit Sugary drinks

2. Eat Nuts and Seeds

3. Avoid  Ultra- Processed foods

4. Don't Fear Coffee

5. Eat fatty fish

6. Get Enough sleep

7.Feed your Gut Bacteria

8. Stay Hydrated

9. Don't eat Heavily Charred meat

10. Avoid bright lights before sleep

11. Take Vitamin D if you're Deficient 

12. Eat plenty of fruits & Vegetables

13. Eat Adequate Protein

14. Get Moving

15.Don't smoke or use drugs & Only drink in moderation

17. Use extra virgin olive oil

18. Limited refined carbs

19. Lift Heavy Weights

20. Avoid Artificial trans fats

21. Use plenty of herbs & spices

22. Nurture Your Social relationships

23. Occassionally  track your food intake

24. Get rid of excess bellyfat

25. Avoid Restrictive Diets

26. Eat Whole eggs

27. Meditate

 

According to Marengo, katherine & Stuart, Cathleen (2023) The Benefits of eating Healthy food are:

• Helps in having a healthy weight 
• Heart Health
• Promotes better mood
• Reduces The risk of cancer
• Improves memory power
• Diabetes management
• strong bone & teeth

Improve Gut Health and also according to Marque Team (2023) 10 Benefits of exercise & eating Healthy Foods are:

• Weight Loss
• A Healthier Heart
• Better Cholesterol
• Resist the effects of aging 
• Stronger Immune System
• Better Mood 
• Better Sexual Function
• Less Stress
• Improved sleep
• Bragging points

References:

5 things Poor Nutrition Does to your Overall Health

https;//www.monarque.com/blog/5-things-poor-nutrition-does-to-your-overall-health

https;//www.healthline.com/nutrition/27-health-and-nutrition-tips

https;//marque medical.com/top-10-benefits-exercise-healthy-eating-marque-team

https;//www.medicalnewstoday.com/articles/322268 Gut  Health