Relationship between diet and the risk of chronic diseases

Numerous studies show that up to 70% of chronic diseases may be linked to inadequate eating habits. Factors such as the types of foods consumed and meal frequency have a direct impact on energy, the immune system and metabolic health.

1. Insulin resistance
   Not exclusive to people with diabetes, insulin resistance can develop from a diet rich in sugars and ultra-processed foods. It is associated with a higher risk of type 2 diabetes, hypertension, abdominal obesity, liver disease, certain cancers and cognitive decline.

2. Contributing factors
   Factors that may promote insulin resistance include:

• Excess intake of sugar and refined flour

• Chronic stress and persistently raised cortisol

• Exposure to chemicals found in processed foods and packaging

3. Gut function
   The intestine plays a central role in overall health: it participates in the production of neurotransmitters such as serotonin, regulates immune responses and contributes to energy generation. Disturbances in gut function can have systemic repercussions.

4. Fibre and the gut microbiota
   Dietary fibre is essential for maintaining a healthy gut microbiota. Low vegetable intake and high sugar consumption can disrupt this balance, leading to inflammation and digestive disorders.
   Recommended fibre sources include:

• Whole vegetables

• Whole fruits

• Fermented foods, nuts and seeds

5. Relationship between sugar and cancer
   Excess glucose and fructose can alter cellular metabolism, promoting inflammatory processes and abnormal cell proliferation. Areas most frequently affected include the breast, prostate and colon.

6. Caloric restriction and intermittent fasting
   Approaches such as intermittent fasting or caloric restriction have been shown to activate cellular repair mechanisms like autophagy, supporting metabolic health and longevity.

7. Healthy fats
   Healthy fats do not raise insulin and are essential for brain function, given that roughly 60% of the brain is composed of fat. Recommended sources:

• Extra-virgin olive oil

• Oily fish rich in omega-3

• Nuts and avocado

• Clarified butter (ghee)

8. Informed supplementation
   Before starting supplements, it’s advisable to assess markers such as vitamin D3, insulin and inflammatory markers. Evidence-backed supplements include:

• Omega-3

• Vitamin D3

• B-complex

• Zinc, selenium and magnesium

• Probiotics

9. Taking control of your health
   Changes in diet and lifestyle are effective preventive measures. Keeping to a balanced diet and supporting gut health can improve energy, immunity and quality of life.