Nutrition and sleeping are a very important component of any exercise. A successful diving leisure activity or undertaking is heavily influenced by the type of diet that you take. In this light, divers ought to lay concrete measures in order to have a healthy sleeping and eating lifestyle.
Diving and Eating Right
David Geier, an orthopedic surgeon, and medical specialist state that the body of a diver requires far more calories than the person who is doing average exercise. All the same, diving is a moderate exercise activity. For such an activity that does not lead to a lot of fatigues, the following dietary component is recommended as a source of your calories:
- 40 % -fat- 30 %
- protein- 30 %
The significance of carbohydrates is that they provide your body with energy and provide fuel to your muscles. A carbohydrate diet of a diver includes whole grain diets. These include whole wheat bread, beans, potatoes, and whole wheat pasta. Proteins play a significant role in building and repairing of muscles. Meat is an ideal source of proteins. Divers are advised to eat the following food as a source of proteins: lean red meat, fish, and chicken. A vegetarian can get sufficient proteins from the following: leafy green veggies, nuts, and eggs.
Similarly, healthy fat is needed for the proper functioning of the body. It is important that you do not consume saturated fats such as milk chocolate and potato chips. On the contrary, you should consume unsaturated fat such as lean meat, eggs, vegetable oils, seeds, and nuts.
One should avoid fitness solutions that are not backed by empirical investigation and findings. In connection to this, one should avoid products that have not been evaluated by the Food and Drug Administration (FDA). For example, there is no scientific conclusion that oxygenated water improves aerobic performance.
Diving and Sleeping Right
Lack of sleep can lead to a situation where the cognitive performance is impaired. In addition to that, it leads to a disturbance on glucose metabolism. Sleep deprivation has been proven to decrease insulin sensitivity and glucose tolerance. This takes place even during a period of mild deprivation. Similarly, lack of enough sleep has negative impacts on physical performance. It can lead to slow recovery when injured and this can disrupt your diving routine. It can also lead to the following:
- Decreased accuracy
- Decrease in the average time to exhaustion
- Decrease in alertness
Sleep is important because that is the time that the body releases growth hormones which are important for metabolism and energy storage. When one sleeps less, the body does not have time to repair and consolidate memory. Researchers recommend that divers should have a minimum of eight hours of sleep in order to avoid neurobehavioral deficits.
The following are tips which can help a diver get better sleep:
- Having a regular schedule
- Avoiding caffeine and alcohol
- Shying away from sleep meditation
- Making adjustments to new sleeping schedule or a new time zone
- Avoid having a computer or TV in bed
The importance of eating right and sleeping right cannot be underestimated when it comes to realizing diving goals. Being successful in diving does not require you to be very strict on your guidelines. On the contrary, it just requires you reduce your exposure to the sun, sleeping enough, eating a healthy diet, and taking enough water. If need be, seek the counsel of a physician who will advise you on the best diet and portion for you.