NICOTINE/TOBACCO
Give just one negative consequence of poor nutrition in recovery
-headaches
-fatigue
-sleep problems
-lack of energy
TRUE OR FALSE: Alcohol helps fight off disease, such as Covid-19, because alcohol kills germs!
Substances such as alcohol and opiates can suppress the immune system and make the user more susceptible to infections and illnesses! Alcohol consumption can alter the number, survival, and function of most immune cells. Drinking 3 alcoholic drinks a day can impact your immune system.
What is a vitamin many people in New York State are deficient in due to lack of sunlight?
Vitamin D
TRUE or FALSE: Regular exercise can boost your mood, improve body image, increase energy levels, alleviate cravings, and lower the risk of relapse
TRUE
How common are eating disorders among those with substance use disorder (SUD)?
1. 2% of those with SUD
2. Up to 35% of those with SUD
3. 99% of those with SUD
Up to 35% of people who have abused drugs or been addicted also struggle with an eating disorder. That’s a rate 11 times higher than that found in the general population.
TRUE or FALSE
Too much caffeine too late in the day can impact sleep schedule.
TRUE - Caffeine can impact sleep! Something a lot of people getting sober struggle with. Caffeine in the afternoon may make for a sleepless night!
TRUE or FALSE: Alcohol irritates the gut wall, leading to inflammation and ulceration. This can result in poor absorption of nutrients and a maldigestive gastrointestinal tract.
TRUE
What mineral is necessary for healthy bones and teeth?
Calcium
What is the hormone that gets released when you exercise??
What might be a trigger for someone with an eating disorder?
Doctor appts (weighing yourself)
Parties (junk food)
Criticism from others about how much/little you are eating
Social media/magazines/media in general
Shopping (trying on clothing)
etc...
Provide 2 reasons why alcohol and other drugs can impact your nutrition
Suppressed Appetite
Inability to absorb nutrients
Eating in binges which leads to nutritional imbalance
Name ONE nutrient that Alcohol causes a deficiency in
Also can cause deficiency in:
What nutrient should you eat if you are struggling with constipation?
FIBER!!! (beans, artichokes, etc...)
Which statement is false:
1. exercise produces endorphins which can improve mood and increase energy levels.
2. if you want to lose weight in a certain area, you need to "spot train" or focus on a specific area.
3. stretching before and after a work out helps the workout recovery.
2 is false. Fat cells are evenly distributed throughout the body, and if you want to lose weight in a certain area, you will have to lose overall body fat.
What is one reason people develop eating disorders?
1. struggles with instant gratification (binge eating).
2. messages about body image that have been absorbed over the years.
3. CONTROL. food restriction or compulsive exercise can be a way to control a life that feels out of control.
4. low self-esteem/self-worth
What nutrients are most important for healthy brain functioning?
A. Carbohydrates (beans, whole grains, breads, pastas, starchy vegetables like potatoes, squash/zucchini)
B. Amino Acids (found in protein sources)
C. Dietary Fats (avocado, olive oil, nuts)
D. Omega 3s and Omega 6s (salmon, eggs, flaxseed, walnuts, tofu)
E. ALL OF THE ABOVE
E. ALL OF THE ABOVE
Carbohydrates: Aside from being the body’s primary energy source, carbs help the brain produce serotonin. This neurotransmitter is necessary for a stable mood, healthy sleep and reduced cravings for drugs or alcohol.
Amino acids: Without enough amino acids, the brain cannot produce enough of the neurotransmitter dopamine, which results in more severe cravings, negative mood changes and greater aggression.
Dietary fat: Dietary fat facilitates the regeneration of neuroplasticity by reducing inflammation and protecting the integrity of cell membranes in the brain.
Omega-3s: Omega-3 fatty acids also decrease inflammation and help the brain increase neurotransmitter uptake.
Omega-6s: These fatty acids balanced with omega-3s increase the function of neurotransmitter receptors, helping to increase the overall amount and activity of neurotransmitters in the brain.
TRUE OR FALSE: 3 things that impact a BAC (blood alcohol content) are weight, food intake, and tolerance
FALSE!!! Just because YOU have a tolerance to alcohol, your BAC does not care! a .25 BAC may effect one person differently than another, but .25 is still .25 to the law.
Which Vitamin is known for helping energy be released from food?
Vitamin B (leafy greens, grass fed beef, salmon, legumes, hummus, etc...)
What is the program in Rochester, NY that has the motto "sober living through fitness"
ROCovery Fitness!!! :) 1035 Dewey Avenue.
People who struggle with an addictive behavior, such as eating disorders, have COGNITIVE DISTORTIONS. Give an example of a cognitive distortion.
All or nothing thinking
Fortune telling
Labeling
Projecting
Minimizing/Catastrophizing
Placing blame
What is the new version of the Food Pyramid?
My Plate!
What organ does Wernicke-Korsakoff syndrome impact?
THE BRAIN!
Wernicke encephalopathy and Korsakoff syndrome are not different conditions. They are different stages of the same disease process. Both are due to brain damage caused by a lack of vitamin B1.
Lack of vitamin B1 is common in people who have alcohol use disorder. It is also common in people whose bodies do not absorb food properly (malabsorption). This can sometimes occur with a chronic illness or after weight-loss (bariatric) surgery.
Korsakoff syndrome tends to develop after symptoms of Wernicke encephalopathy go away. Wernicke encephalopathy causes brain damage in lower parts of the brain called the thalamus and hypothalamus. Korsakoff syndrome results from permanent damage to areas of the brain involved with memory.
Neurotransmitters are made from AMINO ACIDS. What food group helps re-build amino acids?
Protein
Side note: Without enough amino acids, the brain cannot produce enough of the neurotransmitter dopamine, which results in more severe cravings, negative mood changes and greater aggression.
TRUE or FALSE: Drinking protein shakes after a strength-building workout is the only way to build muscle.
FALSE - because, protein shake companies are a business. They will not hurt a workout, but you can achieve the proper protein intake to support muscle gain by eating peanut butter, milk, eggs, or other protein sources. It is also best to eat protein within 30 minutes AFTER a workout as that is when the muscles will best absorb the protein as they are still burning and working.
What should you say to someone who is struggling with an eating disorder?
1. You look so healthy! Keep up the good work.
2. You look like you need a cheeseburger.
3. I'm not sure what you're going through, but let me know what I can do to best support you.
4. That drink has a lot of sugar in it... did you know that?
5. chubby looks good on you
3. I'm not sure what you're going through, but let me know what I can do to best support you.