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Quality of life (QoL) might have different connotation to different individuals, based on each one’s perspective and priority in life. The World Health Organization (WHO) defines QoL as an individual’s perception of their position in life in the context of culture and value systems in which they live and in relation to their goals, expectations, standards and concerns. Standard indicators of QoL include wealth, employment, physical & mental health, education, recreation, leisure time, social belonging, religious beliefs, safety, security and freedom.
Physical, psychological, social and environmental are the four dimensions of QoL mentioned by the WHO. It includes various aspects like activities of daily living, mobility, sleep, work capacity, feelings, self-esteem, thinking, learning, memory, family, friends, home environment, financial resources, opportunities, recreation, transport, among other things.
As for physical health, which is one of the dimensions of QoL, both nutrition and exercise play a vital role in maintaining it. Undernutrition and overnutrition have been found to impact physical health leading to a reduction in energy and stamina to perform day to day activities. When the intake of energy and / or protein is inadequate, it might result in depletion of fat and muscle form the body which may lead to weight loss and nutritional deficiencies which may further lead to fatigue. On the other hand, excessive consumption of food which results in excess weight gain can also result in fatigue.
Being physically fit helps to keep chronic diseases at bay. Chronic diseases not only impact QoL at home but also at workplace. Therefore, good nutrition with adequate protein, complex carbohydrates, vitamins, minerals, fibre and fat, along with physical activity help to improve body composition, musculoskeletal health, and prevent metabolic diseases like obesity, type 2 diabetes and cardiovascular disease.
Protein is an essential nutrient with multiple functions in the body and brain. Regardless of age, a healthy eating pattern should consist of good quality protein throughout the day. One of the prerequisites of good muscle mass is the availability of amino acids. Optimal muscle mass can be maintained through the life cycle by adequate protein intake and physical activity.
Protein plays an important role in immunity too. Protein forms the framework of body defense system, antibodies, enzymes and hormones. Arginine, glutamine and branched chain amino acids in particular, play a key role in immunity. Studies have shown that deficiency of protein impairs immunity and increases susceptibility to infections.
Low protein intake over a period of time leads to not only loss of muscle mass and low immunity, but also weakness, fatigue, hair loss and delayed recovery from injury and illness. Therefore, adequate protein intake becomes vital to improve overall QoL. Protein requirement varies according to age, gender, weight, physical activity and special conditions like pregnancy, lactation, injury or illness. On an average, a healthy, sedentary Indian adult would require 0.83 g of protein per kg body weight per day; and the protein should be of good quality. A well-balanced diet can provide adequate protein. Most animal foods are good sources of protein – dairy, egg, fish, meat. For vegetarians, food combinations provide complete proteins with all the essential amino acids. Some examples are rice + sambar, roti + dal, cereal + milk.
If there’s a deficiency of protein or a higher requirement of it than what the diet can provide, supplements could be the answer. Requirement of protein goes up in highly active sports persons or during illness or convalescence.
Other nutrients that play a role in physical fitness and overall health are carbohydrates, fats, vitamins and minerals. Carbohydrates are the preferred source of fuel for the body. Fats have multiple functions along with being a good source of energy. Most of the vitamins and minerals are involved in the metabolic processes and help in release of energy.
Along with the right nutrition, being physically active enhances QoL. Numerous benefits of physical activity include improved muscle tone, weight management, cardiovascular fitness, maintenance of bone density, better lung health, increased stamina and strength, improved mood, better sleep, etc. Yoga, walking, aerobics, swimming, and all other forms of physical activity are beneficial in different ways.
Ever since the pandemic hit the world, health of many people has taken a toll and led to a reduction in QoL. Two major influences appear to be limited physical activity due to work from home culture and staying indoors, and also stockpiling of food, along with poor food choices and emotional eating. However, since the world has to learn to live with the virus, people need to find ways to improve their QoL. The onus of doing so rests not only with healthcare professionals but also with every individual. QoL being a multi-faceted concept, will continue to remain important, with good nutrition and physical activity being two important ways of achieving it.
