Three domains of health are frequently overlooked in Pakistan’spublic health messaging: hydration, sugar intake, and gut health. Studies show these factors can affect not only weight but also mood, digestion, immunity, and disease risk.
The European Food Safety Authority (EFSA, 2023) suggests that a sufficient water intake is:
2.0 liters (8 -10 glasses) for adult women
2.5 liters (10 -12 glasses) of adult men
Water helps to regulate body temperature, aid digestion, and help to transport nutrients. Mayo Clinic studies show that even a mild dehydration (a loss of only 1-2 percent of body water) can negatively affect mood, concentration, and physical performance (2022).
Poor hydration is also associated with fatigue, constipation, and the risk of kidney stones, particularly in Pakistan, where people are dehydrated, especially in the summer months.
The WHO also advises that added sugar should comprise not more than 10 percent of daily total calories, and preferably not more than 5 percent. That is approximately:
Adults: 25g ( 6 teaspoons) a day.
Less for children
Nevertheless, Pakistani citizens have almost doubled their consumption of sugar during the last 30 years. According to a report by FAO and Pakistan Bureau of Statistics (2023), the average sugar consumption is estimated to be 23 to 26 kg per capita per year, which is one of the contributing factors to the increased prevalence of Type 2 diabetes, obesity, and dental caries.
Major culprits include soft drinks, sugary teas, bakery, and packaged snacks.
Dr. Aiza Qamar, 35, an HOD of department of nutrition and health promotion at the University of Home Economics, Lahore, said: “Other than diabetes, there are many other effects of excessive sugar intake that are being ignored, such as tooth decay and obesity.”
Digestion is just the beginning of gut health, which is connected to immunity, mood, and even hormonal balance. Johns Hopkins Medicine (2024) says that a healthy gut contains a balanced microbiome, trillions of bacterial organisms that aid in food breakdown, protect against pathogens, and create vitamins B12 and K.
Dr. Aiza Qamar, 35, an HOD of department of nutrition and health promotion at the University of Home Economics, Lahore, said: “Gut health is important as it affects our mood, nutrient absorption, and immune system. Most people think that gut health has no connection with our body as such, but with improvement in gut health, a person can feel positive changes in their mood and everyday life.”
Things that harm gut health are:
Excess consumption of sugar and processed food, Recurring Antibiotic Use, Absence of fiber in the diet
Things good for gut health are:
Brown rice, Pre biotic foods, Fermented foods, Fruits and vegetables (high fiber foods)
The observations that gut diversity and inflammation are enhanced by even modest amounts of fiber in the diet are confirmed by research published in Nature Reviews Gastroenterology (2022).
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