The benefits of making lifestyle changes in metabolic measurements, physical activity, diet, water and fruits intake

Introduction 

Healthy changes in lifestyle have a huge impact on wellness and overall health. Many diseases, such as diabetes, are referred to as lifestyle diseases. One of the factors that trigger the emergence of such diseases is the patient's lifestyles. The intake of foods with high sugar components increases the sugar levels in the blood, causing diabetes. Lack of enough physical exercise is associated with body challenges such as obesity. The purpose of this paper is to evaluate the benefits of making lifestyle changes in metabolic measurements, physical activity, diet, and water and fruits. 

Metabolic measurement 

Metabolic measurements aim to determine the rate at which the body uses oxygen and burns calories in undertaking different activities. Metabolic measurement has a wide range of benefits to human wellness. A metabolism measurement helps to manage weight loss. People with obesity or people aiming to reduce their body weight use the data from metabolic measurements to reduce their weight (Sanchez-Delgado et al., 2018) . Metabolic measurement helps to establish how the rate at which the human body burns fuel while undertaking various human activities. Determining the rate at which the body burns calories helps make decisions on the type of food intake and ideal exercises required. 

People with high metabolism rates benefit from metabolic testing by facilitating weight loss by enabling them to burn calories relatively faster (Bale et al., 2020) . Reducing the number of consumed calories is likely to result in weight loss. The metabolic rate and energy levels reduce as the amount of food intake reduces. The preferred option includes the intake of small meals planned well throughout the day. This ensures that the body has sufficient energy, and the fat in the body is converted into energy (Sanchez-Delgado et al., 2018) . Metabolic measurement is effective in determining BMR. Understanding the BMR helps to determine the number of calories that the human body requires per day. Through metabolic measurements, it is possible to reduce weight while taking the right amount of meals required remaining healthy and functioning effectively. 

Physical activity 

Regular physical activities have a huge impact on human wellness and overall human health. The physical activities range from moderate to intense aerobic activity. Physical activity impacts the health and performance of the brain. Undertaking moderate or intense physical activity helps increase cognitive skills and improve human thinking in children and adults. In adults, physical exercises also help reduce anxiety while reducing the chances of developing depression-related disorders. Physical activities have a significant benefit in weight management. Physical exercises and diet play an essential role in maintaining body weight (Piercy et al., 2018) . Weight gain happens when the calories gained from the intake of meals exceed the calories burnt through physical activities and other body functions. The amount of physical activity differs across different people. To maintain a healthy weight, more physical activity is needed. Physical activities should balance with diet requirements in the body to achieve the desired weight. Cardiovascular diseases comprise the leading death causes in the United States. Physical activities reduce the risk of the emergence of cardiovascular diseases (Watson et al., 2017) . As the intensity of physical activities increase, the risk of cardiovascular diseases reduces. 

Physical activities carried out regularly help improve cholesterol levels in the body and reduce blood pressure. Research has established that physical activities have a huge impact on the occurrence of some types of cancer. According to research, people who engage in physical activities have lower chances of developing cancers such as stomach, breast, bladder, and colon. Physical activity helps to improve the human quality of life as well as improving physical fitness. Physical activities have a huge impact on developing healthy bones and muscles (Piercy et al., 2018) . The body bones reduce density as the age increases. Regular physical activities help to reduce the rate of loss of bone density. This enables a person to stay free form bone fractures. People who engage in regular physical activities are less likely to develop hip fractures than inactive people. Weight lifting is essential in the maintenance of body strength and mass muscle. 

Diet- fruits and vegetable intake 

Diets rich in vegetables and fruits are universally recommended and promoted due to the diversity in health promotion properties. The availability of vegetables and fruits in the human diet has been universally regarded and promoted as healthy. According to Myplate.gov, one plate of food should contain a half composition of vegetables and fruits. The two categories of foods have a high composition of nutrients and energy. Vegetables and fruits are essential in the supply of dietary fiber (Bvenura & Sivakumar, 2017) . The fiber obtained from the intake of fruits and vegetables is associated with a low likelihood of obesity and cardiovascular diseases. Vitamins and minerals are essential in the wellness and health of human beings. 

Vegetables and fruits provide the body with minerals and vitamins, which serve as critical sources of phytochemicals that serve as antioxidants reducing inflammation by offering diverse protection mechanisms. The United States has a dietary recommendation that comprises of vegetables and fruits. Several epidemiologic studies emphasize the importance of dietary fiber obtained from vegetables and fruits in preventing the occurrence of cardiovascular diseases and the prevention of obesity (Bvenura & Sivakumar, 2017) . The availability of fruits and vegetables in the diet has a huge impact on satiety levels. Various categories of fruits and vegetables have varying nutritional supplements. Fiber affects satiety levels. However, not all fibers are considered effective in changing satiety. 

Water and fluids-reduction of carbonated beverages 

Research from a wide variety of sources indicates that approximately 70% of the human body comprises water. The availability of enough water and fluids aids the absorption of nutrients in the body. Water is a crucial component of the human body. The fluid body needs are met through the water and beverages taken. The water and fluid demands in the body are high in areas with a hot climate and when the body is more physically active. People losing a lot of water due to vomiting or diarrhea require a high intake of water and fluids. Water and fluids have a wide range of benefits to the human body. Water and fluids help to keep the body temperature at a normal rate. In hot environments, the intake of water and fluids help to cool the body. 

Water and fluids are essential in cushion joints' lubrication, which makes regular activities such as walking possible. Water also plays an essential role in protecting the spinal cord and other internal sensitive tissues (Zhang et al., 2019) . Water also helps to get the body rid of waste through urination, movement of the bowels, and perspiration. The human body is made up of cells that require enough water for the body to stay hydrated. Water is crucial in boosting beauty and skin health. Hydrated skin keeps the body free from skin disorders and prevents wrinkling at premature stages. Insufficient water in the body dehydrates the skin making the skin more vulnerable to skin disorders. Enough water in the body helps in the prevention of damages to the kidney. Enough water in the kidneys helps to prevent the development of kidney stones and other complications. Water and fluids are crucial to weight management. The reduction of beverage drinks while increasing the amount of water intake helps to manage weight. 

Conclusion 

Lifestyle changes have a significant impact on overall human health and wellness. A change in lifestyle helps to overcome health challenges associated with lifestyles such as cancer and diabetes. Intake of the right amount of food with the right diet composition is essential in preventing cardiovascular diseases that comprise a major health risk in the United States. 

Reference 

Sanchez-Delgado, G., Alcantara, J. M., Ortiz-Alvarez, L., Xu, H., Martinez-Tellez, B., Labayen, I., & Ruiz, J. R. (2018). Reliability of resting metabolic rate measurements in young adults: Impact of methods for data analysis.  Clinical Nutrition ,  37 (5), 1618-1624. 

Piercy, K. L., Troiano, R. P., Ballard, R. M., Carlson, S. A., Fulton, J. E., Galuska, D. A., ... & Olson, R. D. (2018). The physical activity guidelines for Americans.  Jama ,  320 (19), 2020-2028. 

Bvenura, C., & Sivakumar, D. (2017). The role of wild fruits and vegetables in delivering a balanced and healthy diet.  Food Research International ,  99 , 15-30. 

Zhang, N., Zhang, J., Du, S., He, H., Yan, X., & Ma, G. (2019). Association between the content of intracellular and extracellular fluid and the amount of water intake among Chinese college students.  Nutrition & Metabolism ,  16 (1), 67. 

Bale, G., Mitra, S., & Tachtsidis, I. (2020). Metabolic brain measurements in the newborn: Advances in optical technologies.  Physiological Reports ,  8 (17), e14548. 

Watson, A., Timperio, A., Brown, H., Best, K., & Hesketh, K. D. (2017). Effect of classroom-based physical activity interventions on academic and physical activity outcomes: a systematic review and meta-analysis.  International Journal of Behavioral Nutrition and Physical Activity ,  14 (1), 114.