How ideas about a healthy lifestyle have changed over the past 10 years
A Life / / January 06, 2021
Time has published article about how attitudes to nutrition, alcohol consumption and exercise transformed in 2010β2020. The life hacker chose the most interesting from it and looked at how things are in Russia.
Food
2010
In late 2010, the US Department of Health published a new version of its guidelines.Dietary Guidelines for Americans 2010 on proper nutrition. Along with the time-tested tips to eat a variety of fruits, vegetables, and whole grains, they also contained the following:
- reduce the amount of saturated fat in the diet to 10% of the total calories consumed;
- eating more low-fat dairy products;
- limit your cholesterol intake to 300 mg per day.
RecommendationsRecommendations from the National Medical Research Center for Preventive Medicine the Russian Ministry of Health did not differ too much. The agency advised to reduce the amount of fat in the diet, eat low-fat dairy products, vegetables, fruits and grains.
But, in addition to official recommendations, there is also popular culture, and it plays an even more important role in nutrition. The 2010s saw the rise of trendy diets, many of which included avoiding solid foods. For example, a diet of juices and a diet consisting exclusively of baby food were very popular. Some have added apple cider vinegar to this in the hopes of improving digestion and suppressing appetite. However, research
Effect and mechanisms of action of vinegar on glucose metabolism, lipid profile, and body weight. do not confirm the presence of such an effect.Reading nowπ₯
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2020
In the next version of the recommendationsDietary Guidelones for Americans 2015-2020. The US Department of Health, which operates from 2015 to 2020 inclusive, has some changes. For the first time, a specific dietary sugar limit was mentioned - less than 10% of the daily calories. The war on sugar, fueled by rising rates of obesity and diabetes, has replaced the war on fat prevalent in the 1980s and 1990s.
At the same time, restrictions on cholesterol have disappeared from the recommendations: now it is not considered dangerous. And the opinion about fats has changed a lot. ResearchEffects on Health Outcomes of a Mediterranean Diet With No Restriction on Fat Intake: A Systematic Review and Meta β analysis have found that diets rich in these nutrients, such as the Mediterranean diet, prevent obesity and diabetes. The pendulum swung in the opposite direction: from purification with juices to keto diet, which is rich in meat and almost no carbohydrates.
But the most radical changes concern the attitude to nutrition and restrictions. The late 2010s saw an important change in the way people and the media talk about health. The focus began to shift from leanness and weight loss to a holistic approach to health and body positivity.
The self-care movement has expanded to include food. This led, among other things, to popularity adaptogens Herbal remedies believed to help combat stress. With their help, people try to cope with anxiety and burnout on their own.
Alcohol
2010
In 2010, American guidelines prescribedDietary Guidelines for Americans 2010 moderate alcohol consumption: no more than one serving per day for women and no more than two for men. According to the US Centers for Disease Control and Prevention, one serving is 17 ml of pure alcohol. If we transfer this to popular drinks, we get 350 ml of beer, 147 ml of wine, 44 ml of something strong (vodka, whiskey, gin, rum). According to the definition of the Ministry of Health of Russia, one serving is even less - 10 g.
Moreover, in 2010, some doctors still advised red wine, citing heart health benefits and slowing aging.
2020
On paper, the recommendations have not changed, but more and more conversations began to appear in 2018 and 2019Alcohol use and burden for 195 countries and territories, 1990β2016 that there is no safe amount of alcohol. Researchers believeDaily Drinking Is Associated with Increased Mortalitythat an increased risk of cancer and obesityassociated with alcohol use outweighs any potential cardiovascular benefits.
The fashion for mindfulness and healthy living also promotes the avoidance of large quantities of alcohol, especially among millennials. Beverage manufacturers keep up with trends and releaseWhy Alcohol Companies Are Betting on Non-Alcoholic βBoozeβ new products with low alcohol content, such as weak craft beer.
Find out moreπΈ
- Even moderate alcohol consumption is harmful to health: scientists have made the final verdict
Sport
2010
In the West in 2010, everything that was heavier was popular. Books and research appearedAchieving hunter-gatherer fitness in the 21 (st) century: back to the future. about paleophytness - a training regime similar to the physical activity of primitive man. It involves natural movements: climbing trees, carrying stones and logs, as well as rejecting modern simulators that work out certain muscle groups. This trend came to Russia later and did not gain much popularity.
Around the same time, there was a surge of interest in natural running in America - no shoes. The book "Born to Runβ, The Barefoot Running Society was founded, many marathon participants began to run barefoot. In Russia, the first barefoot race was heldHigh Definition Running: An Interview With Michael Sendler On Barefoot Running in 2014.
Began to spread more and more crossfit, which originated in 2000. This is a functional training system for strength and endurance. It combines cardio exercises, strength and gymnastic exercises. In Russia, the first CrossFit enthusiasts appeared in 2008, and the first championship was held in 2012. After a few years, it became possible to practice it in almost any city.
Overall recommendations2008 Physical Activity Guidelines for Americans the physical activity of the US Department of Health at that time was based on the principle "the more training, the better." Although the document states that any physical activity is beneficial, its creators advise at least 150 minutes of moderate-intensity exercise per week. RecommendationsLetter of the Ministry of Health and Social Development of Russia No. 14-3 / 10 / 1-2818 dated May 5, 2012 of the Russian Ministry of Health, released in 2012, said the same thing.
2020
Although super-intense training is still popular, the scientific community has changed the mind about it. According to new researchAccelerometer-Measured Physical Activity and Mortality in Women Aged 63 to 99, short periods of physical activity (even at low intensity) prolong life and protect against chronic diseases - in some cases even better than longer and more intense training.
2018 US guidelines adhere toThe Physical Activity Guidelines for Americans. the same line: any workout is better than no workout, even if you only do a few minutes at a time. Not surprisingly, short workouts have become more popular. Moreover, mental health care has grown in popularity. For example, in the USA, along with the already popular yoga studios, studios for meditation and daytime sleep began to open.I went inside the now β closed NYC napping lounge where people paid up to $ 250 a month to nap in dark, private pods at any time of day - hereβs what they looked like.
New scientific data are emerging, trends are replacing each other, and one might think that it is impossible to lead a healthy lifestyle at all, because it is not clear what to believe. Do not despair. Stick to the universal rules - get enough sleep, eat a varied diet, avoid excessive amounts of fast food and sweets, be physically active - and listen to your body.
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