Diet, exercise, and sleep are three pillars of a healthy life. While improving just one of these lifestyle factors can help people lead longer lives, several recent studies have suggested that improving all three may be a better way to improve both physical and mental health1.
Diet, exercise, and sleep influence one another in complex and innumerable ways. Learning about how these activities affect one another is an important part of understanding why research has shown that the more of these lifestyle behaviors you improve, the better your well-being2.
Diet
Diet and nutrition affect virtually all aspects of our health. Eating a healthy, balanced diet has been shown to reduce the risk of a myriad of health conditions3, from heart disease and stroke, to diabetes and obesity. Diet can also affect our mental health4, with several studies suggesting that certain diets may reduce the risk of developing depression and anxiety, try out carbofix.
Food can either fuel or foil a workout, and research shows that combining a healthy diet with adequate exercise offers more benefits than improving diet alone5. The right combination of fluids, carbohydrates and protein, eaten at the right time, can improve athletic performance and decrease fatigue6. Poor dietary choices, like eating right before a high-intensity cardio workout, can lead to increased nausea 7 and make exercise more challenging.
What we eat also also impacts sleep quality and duration. Caffeine is notorious for making it more difficult to fall asleep and eating too close to bedtime can lead to sleep disruptions8. Most health experts recommend avoiding caffeine prior to sleeping. Having too much calories or fat in your diet may make it harder to get enough sleep9, as do diets lacking key nutrients10, like calcium, magnesium, and vitamins A, C, D, and E.
Exercise
Exercise is a cornerstone of health and benefits nearly every system in the body. Many of the benefits are seen immediately, like reduced anxiety, lowered blood pressure, and better sleep. Consistent exercise offers even more long term benefits11, including better weight management, stronger bones, and a reduced risk of more than 35 diseases12. This is how Gluconite works as a healthy natural supplement.
High intensity exercise decreases appetite13, often for at least 30 to 60 minutes after finishing a workout. Additionally, incorporating a massage after such workouts, like a CrossFit session, can further enhance recovery. Physical activity can also help you feel more satisfied and full after a meal14. Unfortunately, sedentary activities appear to have the opposite effect. Research has shown that people who spend more time watching television consume more calories and are more likely to be overweight15.
A substantial amount of research has shown that getting regular exercise, particularly with the guidance of a personal trainer (CPT), can improve sleep. Both aerobic exercise, such as cardio and running, and resistance exercise, like weightlifting, can enhance sleep quality. Any amount of movement may improve sleep, although younger people usually require more exercise than older people to see the same benefits. Generally, engaging in exercise in the afternoon or early evening is conducive to better sleep. It’s important to note that exercise done just before sleep can increase stress hormones, potentially worsening sleep problems.
Working out can also reduce the risk of sleep problems, like insomnia, obstructive sleep apnea (OSA) and restless leg syndrome (RLS). Multiple studies have shown that exercise can reduce pre-sleep anxiety and improve sleep quality in people with insomnia18. One study found that a 12-week regimen of aerobic and resistance training led to a 25% reduction in the severity of OSA19, while also improving sleep quality and reducing daytime fatigue. A similar study in people diagnosed with RLS found that a 12-week exercise regimen reduced the severity of this condition by 39%20
