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Chapter14HealthEatingandWeight2-18-20.pdf

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2/17/2020

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

– 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

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

– 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

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

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

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

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

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?

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