When we think about nutrition it’s usually what our doctor makes us give up or fad diets/trends. I was never taught about nutrition growing up and how food directly impacts your health. The saying you are what you eat is true but it’s also about functionality. There are Six Basics of Nutrition that effect every system in the body including the Endocrine System. It’s common for symptoms to usually be addressed and not the root cause in many cases. For instance you might be feeling nauseous and have headaches or wake up groggy. Instead of figuring out why you are experiencing those symptoms we just grab another cup of coffee, take over-the-counter meds and call it a day. The basics of nutrition are how you start to promote balance in the entire body working from a cause and effect approach.
Below I list each of the Six Basics of Nutrition and how they impact the body.
Nutrient Dense Diet
As a fast paced society we have shifted into eating food in a rushed, quickly prepared, readily available, nutrient less style of consumption. [3] The human body is complex, intuitive, and needs proper nutrition to function efficiently. How we prepare our food, what we use to cook, and the food choices we make all impact the way our body processes nutrients and the ability to absorb them.[3]
Eating nutrient dense foods include those that are farmed locally, seasonally, and as organic as possible. This allows the food to keep its natural nutrients intact from farm to table. [3] Buying when we need to cook is also preferable vs heavily preserved food with long expiration dates. If it doesn’t spoil it isn’t really food.
When preparing food we want to make sure to use oils and cookware that won’t damage the nutritional content. Using avocado oil and other tropical oils are best for cooking at higher heats along with using ceramic and stoneware cookware.[3]
Digestion
Digestion controls the body in the most basic of ways. The digestion system controls how all of our other organs and organ systems function. We are what we digest and assimilate. Just thinking about food before we put it into our mouth starts the digestion process. [1] It’s very important how we consume food, our mental state, environment, time, additions to the actual food that we’re consuming. If the right conditions and food aren’t coinciding during meal time there can be many digestive dysfunctions that take place. It all starts from the top down. [1]
For example: if we don’t take the time to eat slowly, taste our food, and chew properly it doesn’t create the proper environment in the stomach making either too much or little stomach acid. [1] This creates dysfunction that is passed down the digestive tract into the small intestines, large intestines (colon), until passed. Being present without distraction and eating nutrient dense foods are best for creating a balance in the body’s digestion process. [1]
Blood Sugar Regulation
Blood Sugar regulation is one of the most important and vital parts to maintaining a healthy body. It can impact everything from hormone imbalances, digestive disorders/conditions, systemic dysfunction, activity, mood, sleep, and more. [2] Making sure to regulate your blood sugar by eating a balanced nutrient dense diet can help bring homeostasis.
Keeping track of the types of foods we are eating like macronutrients and micronutrients (vitamins/minerals) the body is able to function efficiently on all cylinders. With the amount of environmental stress, processed foods, refined sugar, and chemicals in our daily life, blood sugar dysfunction is common. [2] Blood sugar regulation can be managed by education, self awareness, and adding in healthy alternatives to synthetic food substitutes. [2]
Fatty Acids
Fatty Acids are essential and vital to our bodies need to function. There are different types of fats. Some fats, like trans-fats that come from junk are not essential to the body and are usually in combination with highly processed foods that negatively impact health. In contrast, fats that come from nutrient dense foods like avocados, nuts, oils, and legumes that all have the essential components the body needs for its role in healthy functioning systems. [1]
Roles of fatty acids are energy, cushion/protect major organs, adipose tissue and absorption. Fats provide a longer lasting energy resource to be able to burn off overtime. [1] Eating the essential fats can help your body get what it needs and have the energy to go throughout the day without getting cravings for other snack foods.
Our organs need protecting and cushion that acts as a shock absorber along with the connective tissue.
Adipose tissue releases glucose when it gets low in our blood. [1] Fatty Acids are essential to many organ and organ system functions.
Minerals
Minerals help to absorb macronutrients which give major organ/organ systems the proper nutrients they need to function. [4] Minerals are one of the micronutrients along with vitamins. They are the unsung heroes of the body because there are many minerals that perform big functions or key roles to a healthy and balanced body.
Minerals like zinc, calcium, and magnesium are involved in bone health, digestion, and hormone balance to name a few. [4] If one system is off or operating in dysfunction it can have a domino effect throughout the whole body. [4] Mineral deficiencies can cause some of the most common endocrine related dysfunctions.
Hydration
Hydration is not just because we need it to survive but it makes so many of our body systems run properly. Without proper hydration your blood isn’t thin enough for minerals to be able to pass through the bloodstream and to major organs. [4] Water makes up 50-65% of the body. Every organ in our bodies are effected by and need water. [4]
Water lubricates muscle tissues, connective tissue, aids in digestion, allows the body to detox, and absorb proper nutrients and minerals in the blood. [4] Without water we can only survive for a few days because it’s that vital to how the human body operates.
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Hormones control every aspect of our day to day choices, moods, partners, activities, food, careers, and sex life. Take control of your body and your hormones. Reach out to chat with Sam about your needs and getting started!
Resources
[1] Denis M. Medeiros, Robert E. C. Woldman (2019) Advanced Human Nutrition. Burlington, Ma: Jones & Barlett Learning
[2] Nutritional Therapy Association (2020) Blood Sugar Regulation Student Guide [PDF document]. Retrieved
from: https://nta.brightspace.com/d2l/le/content/10547/viewContent/120329/View
[3] Nutritional Therapy Association (2020) Basics of Nutrition. Student Guide [PDF document]. Retrieved
from: https://nta.brightspace.com/d2l/le/content/10547/viewContent/115359/View
[4] Gerard J. Tortora, Bryan Derrickson (2019) Introduction to the Human Body. Hoboken, NJ: John Wiley & Sons Ons