health psychology film response paper
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Chapter 14
Eating and Weight
Health Psychology (PSYC 172)
Professor: Andrea Cook, PhD
February 18, 2020
The Digestive System – Food nourishes the body by providing energy for
activity
– Digestion begins in the mouth
• Salivary glands provide moisture that allows food to
have taste
• Importance of good mastication
The Digestive System
The Digestive System
– Food is swallowed and then moves through the
pharynx and esophagus
– Peristalsis moves food through the digestive
system
– In the stomach, food is mixed with gastric juices
so it can be absorbed by the small intestine
– Most nutrients are digested in the small intestine
– Digestion process is complete when waste is
eliminated
The Digestive System, Continued
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Microbiome
4YouTube: What is the human microbiome?
Supporting the Gut Microbiome
Dysbiosis = unbalanced gut microbiome • associated with weight gain, insulin resistance,
inflammation
Probiotics • contain live microorganisms
• maintain or improve the "good" bacteria (normal microflora)
in the body
• e.g., fermented foods, yogurt, sauerkraut, kimchi
Prebiotics • act as food for human microflora
• helps improve microflora balance
• e.g., whole grains, bananas, greens, onions, garlic
5 https://www.mayoclinic.org/healthy-lifestyle/consumer-health/expert-
answers/probiotics/faq-20058065
Supporting the Gut Microbiome
Medication overuse • anti-inflammatories, antibiotics, acid blocking drugs, and
steroids damage gut or block normal digestive function
Stress • chronic stress alters the normal bacteria in the gut
Lifestyle • plenty of fiber, water, exercise and rest
Healthy Defecation • three bowel movements a day to three each week
• no intestinal pain or bloating
• no straining
6 https://drhyman.com/blog/2014/10/10/tend-inner-garden-gut-flora-may-
making-sick/
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Bristol Stool Chart
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Factors in Weight Maintenance
– Stable weight occurs when calories eaten equal those
expended for body metabolism and physical exercise
[OLD THINKING]
– Complicated interplay of nutrients, hormones, and
inflammation
• Metabolic rates differ from person to person
• Ghrelin, a hormone, stimulates appetite
• Leptin, a protein, signals satiation and fat storage
• Insulin, a hormone produced in pancreas
– unlocks cells for glucose use for energy
– cues hypothalamus for satiation and decreased appetite
Factors in Weight Maintenance
What is obesity?
– Overeating is not the sole cause of obesity
– Various methods to assess body fat
• Skin-fold technique
• Percentage body fat
• Body mass index (BMI)
– Can also be thought of in terms of social and
cultural standards
– ideal body = thinner in past 50 years
What is Obesity?
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BMI
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– Obesity rates have increased, especially
“extreme” obesity
• past 30 years obesity rates have nearly doubled to
600 million
• 37.8% of US adults are obese and an additional 32.6%
are overweight
• Rates of obesity in children are lower (13.4%) but still
very troubling
– Explanations for this increase include:
• Increased consumption of fast food and sodas, growing
portion sizes, and decrease in physical activity
Obesity Rates
Obesity (BMI 30+) associated with increased:
• Use of medical care
• Type 2 diabetes
• Osteoarthritis
• Stoke
• Hypertension
• Heart attack
• Cancer
• Gallbladder disease
• Migraines
• Kidney Stones
• Sleep Apnea
• Respiratory problems
• Liver disease
• Reproductive Problems (women)
Health Risks of Obesity
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Support Services
• UCSC CAPS Eating Disorder Tx Team
• Overeaters Anonymous (OA)
• Eating Disorders Anonymous (EDA)
• Food Addicts Anonymous (FAA)
• Lotus Collaborative Eating Disorder
Recovery Center, Santa Cruz
• http://www.innersolutions.net/reso.php
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Fat Cell Theory of Obesity
David Ludwig, MD, PhD
• Book: Always Hungry? (2016)
• “Overeating doesn’t make us fat. The process of
becoming fat makes us overeat.”
• Overactive fat cells
• Factors Overstimulate Fat Cells
• Processed carbohydrates
• Sleep deprivation
• Stress
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Fat Cell Theory of Obesity
• Obesity – inflamed fat cells
• Chronic inflammation • Blocks calorie release from fat cells
• Perpetuates hunger and overeating
The type of calories going in affects the
number of calories going out (JAMA, 2012)
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Fat Cell Theory of Obesity
Weight Loss
• Decrease insulin levels
• Calm chronic inflammation
• Reprogram fat cells to release excess
calories
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Nutrition
“Eat food. Not too much. Mostly plants.” Michael Pollan, In Defense of Food
• real food -- vegetables, fruits, whole grains, fish, meat
• avoid “edible food-like substances”
• don't buy food where you buy your gasoline
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Nutrition
Low fat vs. low carb • Low fat – Dean Ornish, M.D., The Spectrum
• Low carb – Mark Hyman, M.D., Eat Fat, Get Thin
• Comparable effectiveness (meta-analysis, Sackner-
Bernstein, et al., 2015)
“All movements squabble over the small stuff. Even
though we agree on 90%, we argue and fight over the
10% difference.” John Mackey, CEO, Whole Foods Market
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Food Cravings
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Nutrition and Mental Health
Serotonin • neurotransmitter produced in gut
• maintaining mood balance
• deficiency common in U.S.
Tryptophan • animal products, wild game & pastured higher
• breast milk
• fat increases availability in brain
• non-meat sources: nuts, seeds, tofu, cheese,
oats, beans, lentils, and eggs
The Mood Cure by Julia Ross, M.A. 20
Nutrition and Mental Health
Steps to Improve Serotonin Levels
• Decrease
• Caffeine
• Aspartame
• Stress
• Inflammatory foods
• Gluten, dairy, processed vege oils, soy, preservatives
• Increase • Natural light
• Healthy fats
• EVOO, ghee, coconut, nuts/seeds, avocado, olives
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In-Class Exercise
Class #13 In-Class Exercise
Healthy Eating
You have decided to eat healthier foods, and
are working hard to make changes. Your
friends invite you to go out for pizza.
1. What are some healthy ways to approach
this meal?
2. What might be some of the challenges?
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Improve Health Eating
Good nutritional information and access to
healthy foods is a social justice issue!
Best Practices to Improve Healthy Eating in U.S. • Improve access to healthy foods
• Reduce access to and marketing of unhealthy fast food
• Start with government facilities and schools
• Educate citizens on healthy eating
• Subsidize small farmers and regenerative farming
practices
https://basicneeds.ucsc.edu/
23Gallup-Sharecare Well-Being Index, May 2017