Basics of Healthy Living - AUA Center for Student Success
Listening to your body Lena Tachdjian, Certified Nutritionist Participation Exercise Common Ailments
Headaches Fatigue/Low Energy Irritability Anxiety/Nervousness Insomnia Constipation/Diarrhea Stress Depression Cramps
Acne The person who takes medicine must recover twice, once from the disease and once from the medicine Sir William Osler, M.D 7 Essential Nutrients Fall into 2 categories: 1. Macro-nutrients: Carbohydrates Protein
Carbon + water Main/preferred source of energy 1 gram = 4 calories Ideal intake: 60-70% Simple VS Complex Carbohydrates Simple: Stress out pancreas: can lead to type II diabetes & hypoglycemia Cause severe fluctuations in blood sugar levels which
results in irritability, fatigue, sugar cravings, mood swings, depression, overeating, anxiety Examples: juices, white flour, sugar, fruits, processed foods Complex: Genuine sources of energy for internal organs, nervous system, muscles, and brain Regulate protein & fat
metabolism Regulate appetite mechanism in body Rich in fiber Rich sources of vitamins & minerals Examples: whole grains, legumes, vegetables Protein Composed of amino acids (building blocks) linked together (peptide bonds) 1 gram = 4 calories (do not burn
clean) Ideal intake: 75g per 1kg of body weight (10-20%) Types & Sources Two different types of protein: 1. Complete 2. Incomplete Based on essential/ nonessential/ conditionallyessential amino acids Importance & Signs of Deficiency
Some of proteins many functions: All enzymes are proteins (enzymes are responsible for digestion throughout the digestive tract) Protein is a primary component of our muscles, hair, nails, eyes and internal organs (growth & maintenance) Protein can act as a "carrier" molecule - transporting nutrients such as vitamin A and minerals such as iron to be utilized
Many hormones such as insulin are proteins Protein Deficiency: Nausea & dizziness Anemic conditions Lowered immunity/resistance Premature aging Dull hair, falling out Decline in vitamin A levels Muscular incoordination Extreme weakness/fatigue Hormone deficiencies
Mind, mood, memory problems Lipids (Fats) Molecules containing carbon, oxygen, hydrogen and sometimes phosphorus and sulphur 1 gram = 9 calories Ideal intake: 10-25% Types/Sources Saturated: primarily in animal products (meat, poultry, butter, cheese)
Unsaturated: primarily in plant products (no cholesterol) nuts, seeds EFA sources: fresh seeds, nuts, legumes, sprouted grains, fresh cold water fish Importance/Functions Crucial for cell membrane integrity & fluidity (EFAs) Act as insulators to maintain body temperature & as shock absorbers for vital
internal organs (protect them from injury) Stored fats act as energy reserves Promote digestion & elimination Carry fat soluble nutrients such as vitamins A, D, E, K Essential Fatty Acids Signs of Deficiency: eczema, loss of hair, arthritis-type conditions, weakness, motor incoordination, high blood pressure, sticky platelets,
dry skin, depression, tissue inflammation, behavioural/ mental disturbances Vitamins Essential micronutrients for growth, vitality, proper digestion/elimination and resistance to disease abundant in natural sources Water soluble (Bs + C) and fat soluble (A, D, E, K) Heat sensitive (except vitamin A) The B-vitamins
Include: B1, B2, B3, B5, B6, B12, Folic Acid, B7, Choline, B10, B15 Recommended amount: Anywhere from 10mcg 10mg/daily Functions: Metabolism of glucose, nerve functions, learning & growth capacities (children), cellular energy production, healthy hair/skin/nails, helps break down proteins, fats, stimulates circulation, healthy activity of brain & entire nervous system (lowers stress & depression), health of digestive tract, anti-stress vitamins (adrenal
support), prevent aging & wrinkles, red blood cell production, maintain magnesium levels, DNA & RNA formation, prevents birth abnormalities, prevents/slows graying of hair, treats dermatitis & eczema, important decongestant of liver & kidneys, acts as a sunscreen, reduces risks of CVD Signs of Deficiency: Nerve & skin problems, GI disturbances, poor memory, depression, inflammations, sores, red/sore tongue, sensitive eyes, dizziness, fatigue, dermatitis, diarrhea, dementia, weakness, nausea, reduced immunity, insomnia, hyperactivity (ADHD), headaches, dandruff, pernicious anemia, degeneration of brain & spinal cord (severe), apathy, paranoia Sources: germ/bran of grains, brewers yeast, avocado, cauliflower, spinach, nuts, legumes, nori/seaweeds, dark leafy greens, grain products, mushrooms, peas, sunflower seeds, oily fish, milk products, eggs, yeast, peanuts, dates, figs, prunes, bananas, cabbage, organ meats, fermented products, sprouts, sweet potatoes,
artichokes, okra Vitamin C Recommended amount: 60mg/day Functions: Anti-oxidant, formation & maintenance of collagen (connective tissue), supports/stimulates adrenal function, reduces side effects of certain drugs & heavy metal toxicity, stimulates immune function Signs of deficiency: Viral/bacterial/fungal infections, inflammations, asthma, stress, constipation Sources: Fresh fruits & vegetables (red bell peppers) Minerals
Essential micronutrients needed in 10-100mgs/daily Deficiencies more likely compared to vitamins as more uptake competition between minerals, and while they are not heat-sensitive, many are soluble in water & therefore lost during cooking Calcium, Magnesium, Potassium, Chromium, Selenium, Zinc, Iron, Iodine, Sodium, Phosphorus, Chlorine, Manganese, Copper, Molybdenum Calcium Functions: Development & maintenance of bones & teeth, nerve transmission, blood clotting factor, regulation of muscle
contraction & heartbeat, lowers cancer risks, heavy metal detoxification Signs of deficiency: Rickets, osteoporosis, fractures, nerve sensitivity, muscle twitching, insomnia, palpitations, confusion, depression Sources: Sesame seeds, dairy products, green leafy vegetables Magnesium Functions: Natural relaxant, reduces high blood pressure (dilates blood vessels), reduces cramps, pains Signs of deficiency: Fatigue,
irritability, twitching, poor memory, apathy, high blood pressure Sources: Dark green vegetables, seafood, nuts, seeds, legumes, whole grains Iron Functions: Formation of hemoglobin in bone marrow & myoglobin (carries oxygen to muscles), energy production & protein metabolism
Signs of deficiency: Fatigue, lack of stamina, paleness, canker sores, headaches, lowered immunity Sources: Animal flesh, dark leafy greens Common Ailments
Headaches: high intake of simple carbs, low B-vitamins, low iron Fatigue/Low Energy: high intake of simple carbs, low protein, low B-vitamins, low Mg, low Fe Irritability: high intake of simple carbs, low Mg Anxiety/Nervousness: high intake of simple carbs, low fats, low Mg Insomnia: low B-vitamins, low calcium, low Mg Constipation/Diarrhea: high intake of simple carbs, low fats, low B-vitamins,
low vitamin C, low Mg Stress: high intake of simple carbs, low fats, low B-vits, low vit C, low Mg Depression: high intake of simple carbs, low protein, low B-vits, low Ca, low Mg Cramps: low fats, low Mg Acne: high intake of simple carbs, low fats, low B-vitamins General Rules to Nutrition
Water consumption: 6-8 glasses/day Incorporating raw foods: enzymes Proper food combining Eat in accordance with your livers peak & resting times Diverse diet Focusing on whole foods rather than processed/refined products Armenian Farmers Markets (Shugas) Best way to see what is in season
Often lowest prices Availability (every day, weekends, 24 hours) Variety of produce = more vitamins/minerals/macronutrie nts Can talk to people growing food & see if it is chemical-free Thank You!
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