Week 10 Flashcards
The Gut Microbiota (Walker & Hoyles 2023)
-The microbiome consists of bacteria
- 100 trillion
- Between 1010 and 1011 microbial cells per
- Biosynthesizes
- Role in motility
- key regulators in neurogenesis
- yeasts, protozoans, archaea, viruses
- microbes live in and on us
- wet-weight gram of feces
- neurotransmitters
- water and fat absorption
- neurodevelopment, and behavior
What influences the composition of the microbiome? ( Cyran et al. 2019)
- mode of delivery
- early feeding
- timing of weaning
- genetics
- lifestyle
- diet
- geography
- age
- stress
- medication use
Emotional well-being and gut microbiome profiles (Lee et al. 2020)
- Enterotypes significantly moderate links between
- Also, Lachnospiraceae associated
- emotional well-being and gut microbiome health
- with positive & negative affect
Nutrients and their functions likely to be missing in exclusively plant-food diet
- missing
- deficient
- present but difficult to absorb
- B12: Brain, nervous system, avoidance or pernicious anemia and dementia
- Iodine: synthesis of thyroid hormone controls metabolism growth and brain development
- Deficient: Selenium: fertility immunity antiviral cognition and anti-cancer mortality
- Present but difficult to absorb: Iron - RBC, calcium - bone health, zinc - enzymes
Avoidance of eating meat can increase intake of UPFs (Gehring et al., 2021)
- Higher avoidance of animal-based foods associated with higher consumption of UPFs (p < 0.001), with UPFs supplying
- 33.0%, 32.5%, 37.0%, and 39.5% of energy intakes for meat eaters, pes-co-vegetarians, vegetarians, and vegans
Research on intermittent fasting
- Mixed results of CR on mood across studies
- Long fasts can
- Prolonged or chronic food restriction can have undesirable effects like
- Short-term IF can increase irritability and
decrease
- Positive effects of IF on wellbeing may be due to effects of IF on weight loss and that over time
- endogenous opioids may be
-
- most research is on animal models
- increase stress
- fatigue, nutrient deficiencies, lowered immunity, and psychological distress
- vitality, although others find the opposite
- changing energy substrate from glucose to ketones may impact emotion regulation
- released by fasting
Does intermittent fasting impact mental disorders? A systematic review with meta-analysis (Fernández-Rodríguez et al., 2022)
- Within group analyses showed IF had
- BUT based on
- positive influence on diminishing depression scores, but did not modify anxiety or mood
- on few studies and short duration and heterogeneous samples
Ketogenic Diet (Grigolon et al., 2020)
- %fat, %protein, %carbs
- ketone bodies or serum ketones serve as
- originally used to treat
- preliminary research suggest therapeutic benefits for improving
- 274 people said that a keto diet
- in general populations
- 90, 8, 2
- energy substrate
- epilepsy
- emotional regulation, cognition, maladaptive behaviors and mental illness
- more stable moods
- self-reported mental and emotional wellbeing
Risk of restrictions either calories or food groups
- more restrictive diets result in
- restricting food groups can lead to
- fasting leads slow
- can impair
- short term benefits
- nutritional deficiencies
- metabolic rate compensate for reduced energy intake
- fertility, hormone balancing
Change your environment (Wansink 2016)
- Consumed % more candies when on desk compared with in drawer
- Consumed % fewer candies when in drawer
- Visibility and convenience
- 48
- 25
- Both Matter
Effect of distraction (Higgs and Woodward, 2009)
- If we are focused on TV or our electronic devices when eating
- If social engaged, our brains are more tuned in to
- we eat more
- satiety signals
Sharing food and happiness (Yiengprugsawan et al., 2015)
- Larger dose of unhappiness greater odds of eating alone
- Having a meal with others not only important for nutritional and health outcomes, also
- a non-Western setting contributes
- after controlling for potential covariates
- vital part of daily social interaction
- to increasing happiness
BRAIN FOODS
Berries and beans
Rainbow colours of fruits and vegetables
Antioxidants
Include lean protien
Nuts
Fiber
Oils
Omega 3
Dairy
Spices
B vitamans and stress
- 11 RCTs have shown micronutrients decrease
- 4 RCTs have found no benefit of micronutrients over
- stress/anxiety in both stressed and nonstressed populations
- placebo in a normal population on stress measures
Poor Food Choices + Some Good Efficacy Showing Micronutrients have + Effect on Stress =
Supplementation with Micronutrients Following a Natural Disaster Could be Beneficial
