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Nowadays, obesity is most prevalent among people all over the world and it is beginning to replace undernutrition and infectious diseases as the most significant contributor to ill health. The prevalence of overweight and obesity varied across countries, across towns and cities within countries, and across populations of men and women. Obesity should no longer be regarded simply as a cosmetic problem affecting certain individuals, but an epidemic that threatens global well-being and the whole society.

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In the modern era, people are witnessing a rapid increase in the number of people reporting signs of depression. According to WHO statistics, approximately 280 million people are suffering from depressive disorder worldwide, including 5% of all adults. Although depression is one of the most common mental disorders in the world, it is still underestimated by many people. Consequently, a lot of people have to fight this illness themselves, without receiving effective treatments or getting other people’s support.

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Sleep is a vital part of human life and is necessary for maintaining physical health, cognitive function, and overall well-being. For students, adequate sleep is especially important as it directly affects academic performance. Many studies have shown that one's quality of sleep can impact their ability to learn efficiently and retain information effectively. By analyzing current research, this article aims to explore the connection between college students' sleep quality and academic performance. Identifying the links between these two variables can help educators design effective interventions that promote healthy sleep habits among college students and ultimately enhance their academic outcomes.

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In recent years, there has been a growing trend towards vegetarianism, with many people choosing to adopt a plant-based diet for health, ethical, or environmental reasons. Although more people are turning to vegetarianism, there are still concerns about its impact on health. Some argue that a vegetarian diet may not provide sufficient nourishment to maintain good health. In this article, we will explore the question, "Does being vegetarian affect your health?" and consider both the advantages and drawbacks of this phenomenon.

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A vegetarian diet is a dietary pattern that primarily consists of plant-based foods such as fruits, vegetables, grains, legumes, nuts, and seeds. It excludes meat, poultry,  fish, and shellfish, as well as animal by-products such as gelatine. It may include some other animal products – what you eat will determine the type of vegetarian diet you follow. The main types of vegetarian diets are:

1. Lacto-ovo-vegetarian: people who do not eat any meat and seafood, but include dairy foods (such as milk), eggs, and plant foods

2. Lacto-vegetarian: people who do not eat meat, seafood, and eggs, but include dairy foods and plant foods

3. Ovo-vegetarian:  people who do not eat meat, seafood, and dairy foods, but include eggs and plant foods

4. Vegan: people who avoid all animal foods and only eat plant foods.

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Due to avoiding the consumption of animal products from the diet, vegetarianism can be coupled with possible nutritional deficiency. However, a well-planned plant-based diet can provide all the essential nutrients required for optimal health. There are some key nutrients that you need to take into consideration and incorporate into your diet when following a vegan lifestyle such as vitamin B(12), protein, vitamin D, omega-3 fatty acids, and some minerals (especially iron, calcium, and zinc). While these nutrients are typically found in animal products, there are many plant-based sources that can provide these nutrients as well. For example, legumes (such as beans, peas, and lentils), nuts and seeds, and pseudo-cereals (such as quinoa and amaranth) are a great source of protein, while leafy greens and tofu can provide ample amounts of calcium. Additionally, fortified foods and supplements can help to fill any gaps in nutrient intake.

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​​Obesity is a complex, chronic disease with several causes that lead to excessive body fat and sometimes, poor health. Body fat itself is not a disease, of course. But when your body has too much extra fat, it can change how it functions. Today's classifications of overweight and obesity are mostly based on height and weight measurements which are used to compute the body mass index (BMI). This figure, which is crucial in establishing whether a person is clinically characterized as obese, corresponds to fatness but is not a direct measure of body fat. BMI numbers are interpreted using weight status classifications such as underweight, healthy weight, overweight, and obese, which are adjusted for age and gender.

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Genetics
In one study, a chromosomal deletion involving 30 genes was discovered in a subset of highly obese people who developed the illness as children. Despite the fact that the deleted section was discovered in fewer than 1 percent of the morbidly obese research population, its absence was thought to contribute to abnormal hormone signaling, which regulates appetite and glucose metabolism, respectively. The identification of genomic defects in persons affected by morbid obesity has indicated that, at least for some individuals, the condition arises from a genetic cause.

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Environment and behavior
However, the reasons for obesity for the majority of people are more complex, involving the interaction of many different factors. Indeed, the rapid rise in obesity worldwide is largely owing to major adjustments in environmental factors and behavioral changes, rather than a fundamental change in human genetics. For example, correlations between childhood obesity and practices such as cesarean section infant birth, which has increased significantly in occurrence worldwide, suggest that environment and behavior may have a considerably higher influence on the early beginning of obesity than previously assumed.

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Toxic Food and Physical Activity
People's food and activity choices are heavily influenced by their physical and social environment. Unfortunately, in the United States, as well as increasing over the world, this environment has become toxic to healthy living: The constant and unavoidable promotion of unhealthy foods and sugary beverages; there are not enough safe places to exercise; the junk food available at school, work, and the corner store. Therefore, it is difficult for people to make the healthy choices that are so crucial for a decent quality of life and a healthy weight.

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Obese people have a lower life expectancy and suffer from a variety of ailments of the heart, arteries, and kidneys earlier, more frequently, and more severely than their normal-weight counterparts. For example, people who are obese are also frequently affected by diabetes; in fact, worldwide, roughly 90% of type II diabetes cases are caused by excess weight. Obesity is also a major cause of cancer; by 2018, overweight and obesity were responsible for around one in every 25 malignancies diagnosed worldwide.
Obesity and overweight are also linked to mental health issues such as depression. People who are overweight or obese may face weight bias and stigma from others, including health care practitioners. This might result in feelings of rejection, shame, or guilt, exacerbating mental health issues.

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The World Health Organization (WHO) has dubbed obesity the "21st-century epidemic" due to its alarming rise in prevalence over the past 20 years reaching pandemic levels in terms of both the number of fat people and the severity of obesity. Both in industrialized and developing nations, there is a rise in the prevalence of childhood obesity.
Based on data from the ENKID study and Sánchez-Cruz study results, the prevalence rates of obesity and overweight were 31.2% (8 to 13 years old) and 21.8% (14 to 17 years old), respectively, 24.0% (8 to 13 years old) and 20.3% (14 to 17 years old) in the Spanish infantile and juvenile populations. As regards sex, obesity was more prevalent in males (15.6%) as compared to females (12.0%). In the province of Granada, Spain, prevalence rates of overweight were found to be 20.81% for boys and 23.01% for girls in a study of 977 school-aged children and adolescents.

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It is undeniable that drastic changes in people’s lifestyles and foods have to do a lot with the increased weight gain among the population. People tend to reduce physical activity and increase food portions and calorie intake. In other words, the popularity of office jobs leads to a more sedentary way of life, which means spending six or more hours per day sitting or lying down. To deal with a busy schedule, people save time by choosing canned food or fast food, the products of higher fat and calorie content with fewer nutrients.

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How to battle obesity on a societal level

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How to battle obesity on a societal level

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There is a strong link between obesity and social problems. Obese patients may face prejudice or discrimination in multiple settings, including in the job market, school, or other social situations, leading to mental health issues such as depression and anxiety. In the long term, these patients can choose suicide or isolation, which contributes to a broken society. Obesity also places huge pressure on public and specialized health institutions in terms of costs and the quality of services, which may lead to a deficiency in the services provided to society members in general.
In fact, obesity can be 100% preventable and curable. In terms of prevention, by understanding the causes of obesity, individuals can avoid being obese. It is essential that people be educated about the risks and consequences of obesity. Thus, including food and diet education from an early age is an innovative idea. In a societal range, people can put more emphasis on the diet background knowledge of this disease on social media and news, which can encourage people every day to lead a healthy lifestyle.

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In conclusion, obesity and its causes have, in many ways, become woven into the fabric of our society. To successfully disentangle them will take a multifaceted approach that not only gives individuals the skills to make healthier choices but also sets in place policies and infrastructure that support those choices.

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In comparison with meat consumers, individuals who follow a vegan diet typically consume lower amounts of saturated fat and cholesterol, while consuming a diet that is rich in fruits, vegetables, whole grains, nuts, and seeds. This dietary pattern provides them with many beneficial nutrients such as vitamins C and E, dietary fiber, folic acid, and other essential substances. As a result, studies have shown that vegetarians have a lower risk of chronic diseases such as heart disease, diabetes, blood pressure, and some types of cancer. They also tend to have lower body mass index (BMI) values and may be less likely to develop type II diabetes. Additionally, vegetarian diets have been shown to improve gut health and digestion, as plant-based diets are typically higher in fiber and promote the growth of beneficial gut bacteria. Besides the health advantages, a vegetarian diet also offers environmental benefits. The production of meat is a significant contributor to greenhouse gas emissions, and it requires a substantial amount of resources such as land and water. By choosing a vegetarian diet, individuals can make a significant impact on the environment.

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While it is true that many vegetarian diets can be healthy and well-balanced, it is important to be aware of potential risks. Vegetarian diets can include processed and packaged foods that are high in added sugar, salt, and unhealthy fats, such as cookies, chips, and soda. Vegetarian convenience foods may also lack essential nutrients and fiber. Choosing whole foods and minimally processed options is key to a healthy vegetarian diet. Additionally, certain vital nutrients, such as vitamin B12, vitamin D, calcium, and iron, may be unavailable in many plant-based foods. Vitamin B12, for example, is mainly found in animal-based foods, which puts vegans at a higher risk of deficiency. Studies have shown that supplementing with a high-quality vitamin B12 supplement can help prevent irreversible health conditions that can arise from deficiency. While a well-planned vegetarian diet can provide these nutrients, careful planning and supplementation may be necessary to ensure adequate intake. It's important for vegetarians to be aware of potential nutrient deficiencies and to consult with a healthcare professional to develop a plan that meets their nutritional needs. In some cases, supplementation may be necessary to ensure adequate intake of certain nutrients.

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If you are considering adopting a vegetarian diet, there are some practical tips that can help you to ensure that your diet is nutritionally balanced and supportive of good health. These include:

Planning meals in advance to ensure that you are getting a variety of nutrient-dense foods

Eating a variety of foods: This is important for any diet, but especially for a vegetarian one. Include a wide variety of fruits, vegetables, whole grains, legumes, nuts, and seeds to ensure you are getting a good mix of nutrients

Being mindful of nutrient needs and considering supplementation if necessary

Choosing whole, unprocessed foods as much as possible

Paying attention to portion sizes: Some vegetarian foods, such as nuts and seeds, can be high in calories. Be mindful of portion sizes to avoid overconsuming calories

Experimenting with new recipes: Eating a vegetarian diet doesn't have to be boring! Experiment with new recipes and try new foods to keep things intriguing and ensure you're getting a variety of nutrients.

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In conclusion, being vegetarian can have both positive and negative effects on your health. While a well-planned vegetarian diet can provide ample nutrients and maintain good health, it is crucial to be aware of potential nutrient deficiencies and choose minimally processed whole foods. By taking a balanced and informed approach to vegetarianism, you can reap the many potential benefits of a plant-based diet while supporting optimal health and well-being.

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According to research studies, poor sleep quality is prevalent among university students due to various factors such as life stressors, academic workload demands, and social activities. These factors cause students' shorter sleep durations or later onset of sleep. In addition, screens from electronic devices including phone usage can also disrupt individuals' natural circadian rhythms which are essential for healthy sleep regulation leading to difficulty falling asleep and reducing overall sleep quality.

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Effects of poor sleep quality on students

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Effects of poor sleep quality on students

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It has been observed that the cognitive functions affected by lack of proper nighttime rest include attention, decision-making skills, and creativity levels amongst others. Learners who experience insufficient high-quality night-time rest may have difficulties with memory recall or maintaining concentration during lectures leading them not performing well academically as their peers with adequate good-quality nighttime rest.

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On the other hand, students experiencing optimal amounts and high-quality night’s rest exemplify higher brain functioning capabilities equipping them for success in academics. More specifically, enhancing working memory which assists in recalling abstract concepts learned during class when they take assessments exams. Thus, getting enough quality sleep positively correlates with academic achievement, while getting too little sleep has the opposite effect.

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Establishing healthy sleep habits can improve both the quantity and quality of student sleep. By aiming for 8-9 hours of sleep per night and having a regular bedtime, individuals can establish healthy sleep patterns that promote restful sleep. Besides, electronics have a stimulating effect on our brains, making it difficult for us to wind down at night, so turning them off at least 30 to 60 minutes before bed will help promote restful sleep.

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In conclusion, the significance of good-quality sleep for academic achievement cannot be overstated. Students must prioritize their rest to ensure they maintain an effective balance between academics and their overall well-being. Schools also need to design programs to promote healthy sleeping habits among their students as it can contribute substantially towards long-term success in education and future career prospects.

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Depression is a mental illness that has a negative influence on how people feel, think, and act. It causes a constant feeling of sadness or loss of interest in activities of life, therefore, people who have depression can interfere with their ability to work, study, sleep, and enjoy life. In short, just trying to get through a day can be overwhelming for them, and sometimes they may feel as if life is not worth living anymore.

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When mentioning the symptoms of depression, people usually think of sadness and hopelessness. We all feel sad or hopeless sometimes, so these emotions are not enough to conclude whether a person is suffering from depression or not. In reality, people with depression have to face lots of problems. There are some common symptoms that usually appear in those people.
If someone has more than 4 symptoms which have been present for at least a couple of weeks, perhaps they are having depression:

Persistently feeling down in mood or hopeless

Loss of interest or pleasure in doing daily activities for no reason

Disturbed sleep, either too much or too little compared to usual

Changes in appetite and weight (eating more or less than usual)

Feeling very tired or low in energy

Poor concentration or indecisiveness (having trouble making even the smallest of daily decisions)

Feelings of worthlessness or excessive guilt over things appear more often than before

Thoughts about dying or suicide

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Percent of the population with a major depressive episode in the past year by age, from 2008 to 2020 (Image via whitehouse.gov)

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The severity of depression in today’s society

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The severity of depression in today’s society

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When someone searches for the keyword “suicide due to depression” on Google, they will immediately see more than 142 million results in 0.4 seconds, which is extremely surprising. However, this number is just the tip of the iceberg. The rate of depression has been rising significantly over time.

According to WHO, the number of cases of depression had increased by approximately a fifth from 2005 to 2015. Besides, WHO also noted that people born after 1945 are 10 times more likely to suffer from depressive illness. Obviously, these mentioned statistics are enough to show that depressed people should receive more attention.

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Depressive illness is usually assumed as one of the most common factors leading to suicide. In other words, without early treatments, from the moment one’s depression becomes worse, that person is already in danger of taking his/her own life.

As confirmed by PubMed Central, the risk of suicide is about 5% to 8% among people struggling with depression and other mental health conditions. Meanwhile, other research represents that 32% of suicide cases are associated with a mental disorder such as depression. In addition, people who have had several depression episodes are at greater risk for suicide than those having one episode. Therefore, the faster patients choose to begin treatment, the sooner they will get over this disorder and continue living again.

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An increasing number of youngsters have depression

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An increasing number of youngsters have depression

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Being in youth is never easy. Disappointingly, most adults assume that young people do not have to face challenges in the real world but study and enjoy life. The fact that most youngsters are not covering the bill or have fewer responsibilities than adults is not associated with the risk of having depression. Indeed, there are more and more young people experiencing depression nowadays. Recent research shows an estimated 3.8 million adolescents aged 12-17 have experienced at least one major depressive episode. Regarding the explanation for this problem, there are so many factors resulting in depression among youngsters, including social media, bullying, academic pressure, challenges with self-esteem, and so on.
Among factors contributing to young people’s depression, the extremely high pressure of modern society on young people is one of the main reasons why this problem is rising, not falling. With so many expectations from previous generations put on young people as well as self-comparison with other peers, it is understandable why they lose belief in themselves and become exhausted with their own lives, which may lead to depression. Furthermore, a lack of connection with parents can also prevent the young from expressing their feelings and mental conditions. “As a parent, I didn’t notice the difference between depression and normal 15- and 16-year-old behavior until after the fact.” Tracy Peter, whose son killed himself when he was only 16, told the Portland Press Herald.

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Although social attention to depression has enhanced significantly in recent years and there are more treatments for depression, generally, people’s indifference towards someone's mental condition remains enormous. One’s depression symptoms can be controlled by sharing feelings with others; however, for most patients, being afraid of receiving everyone’s ignorance and negative responses prevents them from telling the truth about their illness. Having depression can be considered a disorder of loneliness. Patients tend to think that no one will understand their conditions, and they cannot get help from even their closest people. Therefore, the only thing that a depressed person can do is hide their real emotions.

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