{"id":80,"date":"2023-01-19T16:23:01","date_gmt":"2023-01-19T21:23:01","guid":{"rendered":"https:\/\/pressbooks.bccampus.ca\/rebootyourresiliencywithselfcare\/?post_type=chapter&p=80"},"modified":"2023-11-01T18:56:29","modified_gmt":"2023-11-01T22:56:29","slug":"nutrition-reword","status":"web-only","type":"chapter","link":"https:\/\/pressbooks.bccampus.ca\/rebootyourresiliencywithselfcare\/chapter\/nutrition-reword\/","title":{"raw":"You Are What You Eat","rendered":"You Are What You Eat"},"content":{"raw":"\u201cYou are what you eat<\/em>\u201d. In our busy lives, most of us don\u2019t spend much time considering that fact. Nutrition provides our bodies with essential nutrients such as carbohydrates, fats, proteins, vitamins and minerals and other substances in food that are necessary to support the maintenance, growth, repair, and overall health of our bodies. It includes not only our food intake, but our absorption, assimilation, and\u00a0excretion of these nutrients, so any undesirable problems amongst any of these will negatively impact our overall system and well-being.\r\n\r\nWhen most people hear the word malnutrition<\/strong>, they think of children starving in under-developed countries. \u201cMal\u201d is a combining word meaning \u201cbad\u201d or \u201cill\u201d. Malnutrition can mean under-nourishment (not getting enough nutrients) as well as over-nourishment (getting too many nutrients).[footnote]World Health Organization. (2020). Malnutrition. Retrieved from: https:\/\/www.who.int\/news-room\/questions-and-answers\/item\/malnutrition[\/footnote] Poor nutrition is a problem that is often linked to poverty or a poor understanding of nutrition and how to eat well. Malnutrition and its consequences such as chronic inflammation and immunodeficiency are clear contributors to diseases and death worldwide.[footnote]Bourke, C. D., Berkley, J. A., & Prendergast, A. J. (2016). Immune Dysfunction as a Cause and Consequence of Malnutrition. Trends in immunology, 37(6), 386\u2013398. Retrieved from: https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4889773\/[\/footnote]\r\n\r\nYou don\u2019t have to have a degree in nutrition to know that a diet laden in fast food and excess sugar is bad for you. While trying to prevent illness is certainly an important reason to eat well, we often forget about the more immediate benefits of a healthy diet, like increased energy, better digestion, and improved mood and sleep. However, while eating nourishing foods like fruits, vegetables, and healthy fats should be a priority, food should also be enjoyed and it\u2019s important to be easy on ourselves and enjoy that cookie once and a while \u2013 moderation in anything is key.\r\n\r\nJust as stress can affect nutrition, nutrition can affect stress. Have you ever experienced a stressful event and just couldn't eat? During acute stress, adrenaline suppresses the appetite.[footnote]Torres, S. J., & Nowson, C. A. (2007). Relationship between stress, eating behavior, and obesity. Nutrition. 23(11-12), 887\u2013894. Retrieved from: https:\/\/pubmed.ncbi.nlm.nih.gov\/17869482\/[\/footnote] With chronic stress, however, our increased cortisol levels can cause cravings for foods high in sugar, fat, and calories.[footnote][iv] Torres, S. J., & Nowson, C. A. (2007). Relationship between stress, eating behavior, and obesity. Nutrition. 23(11-12), 887\u2013894. Retrieved from: https:\/\/pubmed.ncbi.nlm.nih.gov\/17869482\/[\/footnote] [footnote]Chao, A. M., Jastreboff, A. M., White, M. A., Grilo, C. M., & Sinha, R. (2017). Stress, cortisol, and other appetite-related hormones: Prospective prediction of 6-month changes in food cravings and weight. Obesity (Silver Spring, Md.), 25(4), 713\u2013720. Retrieved from: https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5373497\/[\/footnote] Chronic stress increases the use and excretion of many nutrients, and if one doesn\u2019t eat nutritious food, deficiencies may occur.[footnote]Gonzalez, M. J., & Miranda-Massari, J. R. (2014). Diet and stress. The Psychiatric clinics of North America, 37(4), 579\u2013589.[\/footnote]\r\n\r\nThe correlation between chronic stress and emotional eating has been observed in various research, and points to higher intake of foods such as soda, fatty foods and energy-dense snack-foods. The irony is that when we\u2019re stressed, we typically reach for comfort foods that are usually full of simple carbohydrates (cookies, chocolate and ice cream) and unhealthy fats (deep-fried foods and potato chips). Let\u2019s face it, people feeling stress may lack the time or inspiration to make nutritious, balanced meals, or may even forget to eat. When we\u2019re stressed, our sleep is often impacted, and we\u2019re fatigued during the day. In order to cope with feeling tired in the day, we often reach for items to increase our energy such stimulating caffeine or high-calorie snack foods. Over time if this type of eating pattern continues, it leads to metabolic havoc \u2013 with a higher risk of insulin resistance, cardiovascular disease, excess [pb_glossary id=\"714\"]visceral[\/pb_glossary] fat \u2013 mainly abdominal - and Type 2 diabetes.[footnote]Huang, T., Qi, Q., Zheng, Y., Ley, S., Manson, J., Hu, F., Qi, L. (2015). Genetic Predisposition to Central Obesity and Risk of Type 2 Diabetes: Two Independent Cohort Studies. Diabetes Care<\/em>. 38 (7): 1306\u20131311. Retrieved from: https:\/\/diabetesjournals.org\/care\/article\/38\/7\/1306\/31082\/Genetic-Predisposition-to-Central-Obesity-and-Risk[\/footnote] [footnote]Dale, C. E., Fatemifar, G., Palmer, T. M., White, J., Prieto-Merino, D., Zabaneh, D., Engmann, J. E. L., Shah, T., Wong, A., Warren, H. R., McLachlan, S., Trompet, S., Moldovan, M., Morris, R. W., Sofat, R., Kumari, M., Hypp\u00f6nen, E., Jefferis, B. J., Gaunt, T. R., Ben-Shlomo, Y., Casas, J. P. (2017). Causal Associations of Adiposity and Body Fat Distribution With Coronary Heart Disease, Stroke Subtypes, and Type 2 Diabetes Mellitus: A Mendelian Randomization Analysis. Circulation, 135(24), 2373\u20132388. Retrieved from: https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5515354\/[\/footnote]\r\n\r\nOne study found that highly stressed moms showed greater compulsive eating resulting in worsening metabolic health and increased Body Mass Index (BMI - more on this in the next chapter) and adipose tissue over several years.[footnote]Radin, R. M., Mason, A. E., Laudenslager, M. L., & Epel, E. S. (2019). Maternal caregivers have confluence of altered cortisol, high reward-driven eating, and worse metabolic health. PloS one, 14(5). Retrieved from: https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6510426\/[\/footnote] Another study following working women found that women who had burnout from chronic on-the-job stress, \u201cmay be more vulnerable to emotional eating and uncontrolled eating and have a hindered ability to make changes in their eating behavior.\u201d[footnote]Nevanper\u00e4, N., Hopsu, L., Kuosma, E., Ukkola, O.,\u00a0 Uitti, J., Laitinen, J. (2012). Occupational burnout, eating behavior, and weight among working women, The American Journal of Clinical Nutrition, 95, 4, (934\u2013943). Retrieved from: https:\/\/academic.oup.com\/ajcn\/article\/95\/4\/934\/4576846?searchresult=1[\/footnote]\u00a0 Research has found that dietary patterns emphasizing fruits, vegetables, healthy fats, nuts and fish helps to decrease depression, anxiety and stress, whereas a typical Western highly processed diet increases the risk of poor mental health.[footnote]Rucklidge, J. J., & Kaplan, B. J. (2016). Nutrition and Mental Health. Clinical Psychological Science, 4(6), 1082\u20131084. Retrieved from: https:\/\/journals.sagepub.com\/doi\/full\/10.1177\/2167702616641050[\/footnote]\r\n\r\n[caption id=\"attachment_384\" align=\"aligncenter\" width=\"640\"]\"\"<\/a> Figure 13.1 Water[\/caption]","rendered":"

\u201cYou are what you eat<\/em>\u201d. In our busy lives, most of us don\u2019t spend much time considering that fact. Nutrition provides our bodies with essential nutrients such as carbohydrates, fats, proteins, vitamins and minerals and other substances in food that are necessary to support the maintenance, growth, repair, and overall health of our bodies. It includes not only our food intake, but our absorption, assimilation, and\u00a0excretion of these nutrients, so any undesirable problems amongst any of these will negatively impact our overall system and well-being.<\/p>\n

When most people hear the word malnutrition<\/strong>, they think of children starving in under-developed countries. \u201cMal\u201d is a combining word meaning \u201cbad\u201d or \u201cill\u201d. Malnutrition can mean under-nourishment (not getting enough nutrients) as well as over-nourishment (getting too many nutrients).[1]<\/sup><\/a> Poor nutrition is a problem that is often linked to poverty or a poor understanding of nutrition and how to eat well. Malnutrition and its consequences such as chronic inflammation and immunodeficiency are clear contributors to diseases and death worldwide.[2]<\/sup><\/a><\/p>\n

You don\u2019t have to have a degree in nutrition to know that a diet laden in fast food and excess sugar is bad for you. While trying to prevent illness is certainly an important reason to eat well, we often forget about the more immediate benefits of a healthy diet, like increased energy, better digestion, and improved mood and sleep. However, while eating nourishing foods like fruits, vegetables, and healthy fats should be a priority, food should also be enjoyed and it\u2019s important to be easy on ourselves and enjoy that cookie once and a while \u2013 moderation in anything is key.<\/p>\n

Just as stress can affect nutrition, nutrition can affect stress. Have you ever experienced a stressful event and just couldn’t eat? During acute stress, adrenaline suppresses the appetite.[3]<\/sup><\/a> With chronic stress, however, our increased cortisol levels can cause cravings for foods high in sugar, fat, and calories.[4]<\/sup><\/a> [5]<\/sup><\/a> Chronic stress increases the use and excretion of many nutrients, and if one doesn\u2019t eat nutritious food, deficiencies may occur.[6]<\/sup><\/a><\/p>\n

The correlation between chronic stress and emotional eating has been observed in various research, and points to higher intake of foods such as soda, fatty foods and energy-dense snack-foods. The irony is that when we\u2019re stressed, we typically reach for comfort foods that are usually full of simple carbohydrates (cookies, chocolate and ice cream) and unhealthy fats (deep-fried foods and potato chips). Let\u2019s face it, people feeling stress may lack the time or inspiration to make nutritious, balanced meals, or may even forget to eat. When we\u2019re stressed, our sleep is often impacted, and we\u2019re fatigued during the day. In order to cope with feeling tired in the day, we often reach for items to increase our energy such stimulating caffeine or high-calorie snack foods. Over time if this type of eating pattern continues, it leads to metabolic havoc \u2013 with a higher risk of insulin resistance, cardiovascular disease, excess visceral<\/a> fat \u2013 mainly abdominal – and Type 2 diabetes.[7]<\/sup><\/a> [8]<\/sup><\/a><\/p>\n

One study found that highly stressed moms showed greater compulsive eating resulting in worsening metabolic health and increased Body Mass Index (BMI – more on this in the next chapter) and adipose tissue over several years.[9]<\/sup><\/a> Another study following working women found that women who had burnout from chronic on-the-job stress, \u201cmay be more vulnerable to emotional eating and uncontrolled eating and have a hindered ability to make changes in their eating behavior.\u201d[10]<\/sup><\/a>\u00a0 Research has found that dietary patterns emphasizing fruits, vegetables, healthy fats, nuts and fish helps to decrease depression, anxiety and stress, whereas a typical Western highly processed diet increases the risk of poor mental health.[11]<\/sup><\/a><\/p>\n

\"\"<\/a>
Figure 13.1 Water<\/figcaption><\/figure>\n

Media Attributions<\/h2>