Share on Pinterest Even if you exercise regularly, a new study finds that having an unhealthy diet can still increase your risk of various illnesses and premature death. Rob and Julia Campbell / Stocksy United
- New research finds that the effect of a poor diet cannot be overcome simply by exercising more.
- Regular physical activity and good dietary habits go hand in hand when it comes to your long-term health and longevity.
- Physical activity and diet also play an important role in preventing many chronic diseases, such as type 2 diabetes, certain cancers, and cardiovascular disease.
You’ve probably heard the phrase “You can’t train a bad diet.”
This phrase suggests that when it comes to calories, it is difficult, if not impossible, to create a caloric deficit through exercise when you are eating poorly.
However, according to a new study, it seems that this phrase also sounds true in another sense: your risk of mortality.
According to new research published in the British Journal of Sports Medicine, high levels of physical activity do not counteract the harmful effects of a poor diet on the risk of mortality.
A study at the University of Sydney found that participants who had high levels of physical activity and a high-quality diet had the lowest risk of death.
Compared with physically inactive participants on poor diets, those with higher physical activity and a high-quality diet had a mortality risk that was reduced by 17% for all causes.
They also had a 19% lower risk of death from cardiovascular disease and 27% from certain cancers.
In other words? You can’t overcome the effects of a bad diet just by exercising more. Regular physical activity and good dietary habits go hand in hand when it comes to your long-term health and longevity.
“This recent research creates a controversial argument,” says Brian Carson, PhD, exercise psychologist at the University of Limerick and head of science and innovation at WholeSupp.
“What should not be removed is that one should be prioritized or more important than the other. Both diet and physical activity are important to our health, and there are synergies between them. “
So how exactly do these two important lifestyle factors work together to ensure a long, healthy life? And most importantly, how can you work them to your advantage?
“Food is not only the fuel your body needs to produce energy, it also contains all the basic elements (nutrients) that are needed to make new cells, as damaged old ones are being replaced,” Sophie explains. Chabloz, Master in Food Science. , nutrition expert and co-founder and CPO of Avea Life.
“However, fitness can’t be left out of the health equation. It keeps your muscles and bones strong, keeps a healthy heart that pumps and balances your mood and hormones.”
Physical activity and diet also play an important role in preventing many chronic diseases, such as type 2 diabetes, certain cancers, and cardiovascular disease.
“One of the main, and most debated, ways in which diet and physical activity affect our health is through weight control,” Carson says.
“Excess fat is associated with the onset of many of the chronic diseases mentioned above.”
Beyond weight control, Carson says physical activity and diet can improve other aspects of your health, including regulating inflammation, immune function, and muscle mass, which can extend your lifespan.
The phrase “high quality diet” is open to interpretation. According to Chabloz, the Mediterranean diet remains the gold standard for lifelong health and low inflammation.
“It includes commodities like fruits and vegetables, whole grains, seafood, nuts, legumes and a lot of olive oil and small amounts of meat, eggs and dairy,” he says.
Several studies have confirmed the links between the Mediterranean diet and good health. A 2006 study found that eating a Mediterranean-style diet reduced cardiovascular risk factors.
In a 2011 study, the Mediterranean diet appeared to prevent the development of type 2 diabetes.
Beyond the Mediterranean diet, Chabloz says adding some fermented foods for optimal intestinal health and choosing unprocessed (preferably organic) foods is as beneficial as possible.
One of the common reasons people often cite for not exercising regularly is lack of time.
Good news if you’re one of them: Doing the recommended amount of exercise may be more achievable than you thought.
“The World Health Organization revised its physical activity guidelines in late 2020,” Carson notes.
“For adults between the ages of 18 and 64, it is recommended to get at least 150-300 minutes of moderate to vigorous physical activity per week or 75-150 minutes of more vigorous activity,” he explains.
This could mean walking 90 minutes three days a week, spending 30 minutes every evening playing outdoors with the kids, or sweating every two mornings at the gym.
“It is also recommended to participate in strength or endurance workouts 2 or more days a week,” Carson adds.
Strength training is related to better heart health, greater mobility and stronger bones, so it’s a good addition to add to your current routine.
As much as you are physically active right now, Carson advises limiting sedentary time as much as possible by replacing it with an activity of any intensity.
Incidental exercise also counts, whether it’s climbing stairs to get to work, running to catch the bus, or doing household chores.
So now that you know what a high quality diet is like and you understand how much exercise you really need, how can you incorporate healthier habits into your daily routine?
Diet
Chabloz says “eat the rainbow.”
“Foods that have a vibrant color (think fresh fruits and vegetables, beans, matcha, pure cocoa, etc.) are full of antioxidants that help fight inflammation and oxidative stress,” he explains.
Therefore, one of the easiest ways to improve the quality of your diet is by adding fresh and colorful foods to your dish.
It is also key to make sure you eat enough high quality protein and fat.
Chabloz says you’ll find protein in foods like legumes, lentils and beans, as well as fish, eggs, poultry and meat.
“Aim for between 15 and 30 g each meal to keep your muscles and bones strong,” he advises.
As for healthy fats, you’ll find them in avocado, olive oil, salmon, nuts and seeds.
Start adding these foods to your diet to balance hormones and keep skin supple, Chabloz suggests.
Exercise
When it comes to exercise, Carson is an advocate of finding exercise that you really enjoy.
“People often ask me what exercise to do. My response is usually to do what you are most likely to continue to do, ”he says.
“If there’s one type of exercise you don’t like, then trying to do it will only have short-term benefits, as you’re unlikely to keep it up.”
Once you’ve found a type of exercise you like, Carson advises you to find ways to incorporate it into your routine. This could include sharing your workout plan with others.
“Exercise can be a social outlet. It can be an opportunity to spend time with friends pursuing a common goal, or much-needed family time, ”he notes.
“Instead of eliminating these interactions, consider incorporating exercise with others into your overall routine.”
Above all, it starts small. Carson says one of the easiest things you can do to increase your physical activity is to limit the amount of time you spend sitting.
“We’ve done research at the University of Limerick and created a set of evidence that shows that sitting for long periods of time can negatively affect your health, regardless of your physical activity and exercise,” he says.
Your advice? “Try to break sitting down with short ‘exercise snacks’ even for 2-3 minutes throughout the day.”
You can’t undo the harmful effects of a bad diet by simply squeezing an extra session in the gym or lifting a heavier weight.
You need a high quality diet and at least 150 minutes of moderate exercise a week for optimal health and longevity.
Giving priority to both diet and fitness may seem like a tricky task, but making a few small adjustments to your current routine may be easier than you think.