We are Perfect machines!

by Andre Buhagiar

If you have ever studied anything related to nature, it is easy to appretiate the perfection of how
everything is synchronized to work together, maintain itself and improve in order to become
more efficient.
We, the humans, being the centre of all this natural environment, are the perfect example of this
perfection. Obviously I will not speak about the human in a holistic manner however I will
concentrate on the human body. Through time, our body (in conjunction with the brain) has
evolved to what we are now physically, a perfect machine. A machine that can easily adapt to
different environments and stressors around it, a machine that can regenerate and re-build
when we injure ourselves and finally a machine that is very efficient in using and not wasting
energy. Having said this however, our body will only remain this perfect up until the right
environment is set for it.
At birth the majority of us are gifted a healthy body which works at its best and this will continue
to do so if the following lifestyle factors are well regarded:

Nutrition Fueling your Perfect Machine

Physical Activity Using your Machine
Stress, Smoking and Alcohol

Nutrition - Fueling your Perfect Machine

Types of Fuel
I am no mechanic however the first thing Ive learned when driving a car is to make sure to put
in the right fuel specific to the type of engine the car has. The same goes with the human body.
Like any machine, our body cant function at its best without the right type of fuel.
Eventually this mal-function will result in health problems such as; being overweight or obese,
high blood pressure, high cholesterol, cardiovascular diseases, depression to mention a few.
The aim of this article is to give you basic information on nutrients found in different foods and to
outline some basic guidelines suggested by the European Food Information Council (EUFIC).
In order to choose the right type of meals, one must learn the different types of nutrients
available, their effects on the body and from which food source they can be sourced. This table
below will give you some general information on the different nutrients:

Macronutrient

Proteins

Function

Growth and
repair of
hormones,
enzymes and
muscle tissue

Substrate

Complete

Incomplete

Complex
Carbohydrates

Source of
energy

Simple

Fats

Formation of
cell
membranes,
development
of brain and
nervous
system,
regulate some
hormones

Saturated

Monounsaturated

Polyunsaturated

Vitamins

Minerals

Water

Help in cell
function and
formation,
build bones,
build skin and
nervous
system
Build bones,
help in
muscle
function,
nerve
conduction

Water Soluble
B,C

Source
Meat,
poultry,
eggs, fish,
milk
products
Pulses,
Nuts,
legumes,
oats, wheat
wholemeal/
whole
grainbread,
whole meal
pasta, whole
grain rice,
vegetables
and pulses
biscuits,
white pasta,
white bread,
white rice
Meat,
poultry,
eggs, fish,
milk
products
Olive oil,
Peanut oil,
Avocados,
Almond oil
Sunflower
oil, Corn oil,
Fish oils,
Nuts, Seeds
Fruit and
Vegetables

Fat Soluble
A,D,E,K

Fruit and
Vegetables

Calcium,
Magnesium,
Sodium, Copper
,Iron and Zinc

Fruit and
Vegetables

Digestion, Absorption, Circulation, Transportation

of nutrients and maintenance of body temperature

Remarks

% of total
energy intake

Good limited
in small
amounts
10 15%
Very good

Good
45 60%

Have to be
avoided

Ideally
avoided

Moderate
Consumption

20 35%

Moderate
Consumption

Consumed in
high amounts

Consume in
large amounts

Minimum of
1.5L per day

The
consumption of
fruit and
Vegetables can
be joined with
that of the
carbohydrates.

Now that you have a basic idea of the different type of foods and why the body needs those
nutrients we can better understand the following key factors of a healthy diet.

1.
2.
3.
4.
5.
6.
7.
8.
9.
10.

Enjoy a variety of foods

Eat regularly
Balance and moderation
Maintain a healthy body weight and feel good
Eat fruit and vegetables
Base diet around complex carbohydrate-rich food
Drink plenty of fluids
Keep fats in moderation
Limit salt intake
Start now, but change gradually

The right amount of fuel

Whether you are a professional athlete training twice daily and 7 days a week, a regular person
with a 0800 1700 office job or that construction worker that spends the majority of the day
moving masonry, the bases of healthy eating will always be the same. The difference will be in
the amount and in the structure of your meals. For example a professional athlete will be eating
much more food in order to have more energy to maintain his/ her performance during training
whilst a regular person with an office job needs less.
Eating plans have to be very specific to the type of lifestyle one has or in some cases specific to
a goal. If a person wants to lose weight or gain muscle than their eating plans will have to be
different. In this case you will need more than just the above guidelines therefore professional
assistance from a qualified nutritionist is always suggested.

2. Physical Activity Use your Machine

The human body was designed to move. If you have a car and you leave it in the garage for
long periods of time (months) than you will be asking for trouble and the same goes for the
human body. Like cars we were designed to perform functions such as walking, running,
jumping, carrying objects etc Living an active lifestyle will make our body undergo changes
which will prevent and delay certain illnesses and adapt to higher physical demands.
A document published by the EU on Physical Activity guidelines, has reported that those living
an active lifestyle will enjoy countless health benefits, including the following:

A reduced risk of cardiovascular heart disease

Prevention of high blood pressure
Weight control and reduced risk of obesity
Lowered risk of certain cancers
Improved bone density at young age therefore prevention of osteoporosis in older ages
Improvement of muscular endurance and strength, resulting in an increase in functional
capacity (fitness) to carry out daily activities

Maintain strength and balance

Lowered risk of depression and dementia
Lower stress levels and associated sleep quality
Improved self-image and self-esteem
In very old adults, a lower risk of falling prevention or delaying of chronic illnesses
associated with ageing.

Unfortunately a lot of people attribute physical activity to the burden of paying money to join a
gym and religiously sticking to a training program three times a week. However this is not the
case, physical activity can be easily inserted into our daily routine with some imagination and
commitment towards a change in lifestyle.
Walk, jog, or cycle to work or school
Use a pedometer, establish a baseline and set daily step targets
Stop emailing co-workers, get up and walk over to their desk or office
Cycle on a stationary bike while watching TV or using your computer
Take your family to open areas and indulge in vigorous physically active games and
activities
Park further away from destinations to increase walking time
Get off the bus a stop early
Clean the house or wash the car
Walk the dog
Take up an active leisure pursuit
The above are some ways on how you can increase or incorporate more physical activity during
your day to day activities. According to the WHO adults between the ages of 18 64 years old
should do at least 150 minutes of moderate aerobic physical activity throughout the week or at
least 75 minutes of vigorous-intensity aerobic physical activity during the week. School-aged
youth should participate in 60 minutes or more of moderate to vigorous physical activity daily.
Similar to nutrition, certain individuals with specific goals or conditions should have a more
structured and specified training program in order to be safe or achieve better results. In those
cases professional coaching from a Personal Trainer or Sports coach will always be more
efficient in achieving your health or fitness goals.

Smoking, Alcohol and Stress

Summer is here and for us Maltese it means longer and hotter hours, therefore beach during the
day, mid-week socializing and weekend partying. This will also mean an extra beer or two during
the day and that extra packet of cigarettes during the week. Keep in mind, whether you smoke/
use alcohol on sociable occasions or even daily, that those habits will have huge negative
effects on your health. Stress, although not so thought off, is also a lifestyle factor which can
deteriorate our health. Whilst the majority of population has knowledge about the effects of
smoking and alcohol, very few know that stress can lead to obesity, cardiovascular disease,
diabetes, gastro-intestinal conditions, mental health conditions and cancer.
Hereunder Ive written down some ways on how you can cut down on alcohol and smoking or
reduce the effects of stress;

Cut Down on Smoking

Avoid situations where you used to smoke

Take up new activities to replace smoking
Choose a trusted friend or loved one for support
Plan something else with the money you spent on smoking

Cut Down on Alcohol Consumption

Drink only at dinner

Sip slower or set a limit of one drink per hour
Alternate alcoholic drinks with non-alcoholic ones
Dont drink on an empty stomach
Avoid situations where you know you might drink

Reduce stress

Learn how to say no

Control your environment, avoid stressors
Express your feelings
Be more assertive
Manage your time
Adjust your expectations
Dont try to control the uncontrollable
Focus on the positive
Engage in exercise or active leisure
Meditate

For some people these topics mentioned in this article can be seen to be major changes in their
daily routines which will cost them time and money. Unfortunately, it may cost you some time
and money however it should not be perceived as another trend which you feel obliged to do in
order to be current with this day and age. If you want to be healthier (feel better about yourself,
no illnesses, more energized during the day, look better, live longer and be happier) than you
slowly need to start making changes to your lifestyle.
Remember with every change you will find obstacles or questions which you wont be able to
answer yourself, in this case I advise you to find a qualified professional that can COACH you to
success!