Dieting
____% of Americans are currently on a diet, and ____% have been on some sort of diet in the past.
44% of Americans are currently on a diet, and 80% have been on some sort of diet in the past.
True/False: Chemically, white sugar and honey are indistinguishable.
True: Although honey does contain small quantities of minerals, they hare present in such tiny amounts that they have little nutritional significance.
Headache, confusion, low energy, drowsiness, restlessness/irritability, muscle cramps/weakness, seizures, coma
Low sodium (hyponatremia) is often a result of "water loading" where kidneys aren't functioning properly causing someone to retain an excessive amount of fluid
True/False: Energy restriction, which breaks down body tissue to harvest energy to support normal, daily functioning, can amplify the organ damage caused by dehydration.
True
Exercise recommendations (for those who are cleared for exercise with no restrictions).
150 min/week of moderate activity (examples: brisk walk, moderate bicycle ride ( < 10 mph), yoga, yard work, house work) and strength training ~2x/week for ~30 min (examples: lifting weights, using resistance bands, doing sit-ups/push-ups)
This guideline needs to be divided throughout the week and not banked for a single exercise excursion
95 - 97%
True or false: We can get energy from fiber, but not starch.
False: We can get energy from starch (i.e., molecule that has hundreds of glucoses linked together that we can break down), but not fiber (we cannot break the bonds of fiber chains so we get little to no energy from fiber).
EDs can lead to poor life expectancy. Studies show that certain EDs can shorten life expectancy between ___ and ___ years.
EDs can lead to poor life expectancy. Studies show that certain EDs can shorten life expectancy between 5 and 25 years.
True/False: Thirst is not a good indicator of fluid needs.
True: By the time a person feels thirsty, they've probably already lost too much fluid. So, while it is important to recognize the feeling of thirst, it may not always be a reliable gauge of fluid needs.
What are some signs that exercise is excessive?
Constant thoughts about exercise-frequency, intensity, and duration - replacing all other thoughts
Feelings of guilt around not exercising
Physical activity stops being fun or enjoyable
Calories consumed daily are determined by how many calories are burned off during exercise
Low percent body fat
Not consuming enough calories and nutrients on a daily basis to meet increased nutrient requirements
Increases your cardiometabolic risk by ~14x
Increased risk for EDs/other psychological disorders
Increased risk of T2DM, high BP, increased blood lipids
Decreased HDL ("good" cholesterol)
Increased mortality
Which macronutrient accounts for ~60% of our energy needs during rest?
Fats
What is considered a "normal heartbeat" and why if you restrict energy are we concerned with a low heartbeat?
A normal heart beat is between 60 - 90 beats/minute. When we restrict, the heart is essentially "starved" and slows down so that it uses less energy. Your body will also pull from heart muscle to use for energy, making the walls weaker.
Men: 104 oz (13 cups)
Women: 72 oz (9 cups)
Those who experience exercise dependence are ___x more likely to also experience an eating disorder compared to the general population.
Those who experience exercise dependence are 4x more likely to also experience an eating disorder compared to the general population.
True/False: It is normal to gain weight each year when you are a teenager.
True: Females gain 12 - 23 lbs/year, and males gain 13 - 27 lbs/year.
Why can't we use alcohol for energy?
We can't convert it to glycogen (i.e., storage form of carbs in our bodies). Alcohol is also treated as a "poison" by the body/liver and is broken down like this, thus not providing the components we need to produce energy.
What is cathartic colon?
This is a complication of bulimia, which is nerve damage caused by abuse of laxatives. Over time, the colon wall becomes thin and the colon fails to function properly leading to constipation, bloating, abdominal pain, distention, and gas.
Why is there often fluid retention with re-nourishment?
Malnutrition leads to low levels of protein in the blood. Protein is what draws water into blood vessels, so, when protein levels are low, water leaks from blood vessels and collects in tissues leading to edema.
Certain ED behaviors can also cause "antidiuretic" hormones to be released, that signal the body to hold on to as much water/minerals as possible. This often leads to "peripheral edema" or water retention in your extremities.
How long after ED treatment are you at the highest risk for ED relapse when returning to exercise?
4 - 17 months (and sometimes up to 2.5 years) - exercise is a predictor of relapse in up to a 1/3 of discharged patients
Why is it not as simple as "calories in vs calories out"?
This oversimplifies the complex process of energy intake/expenditure. This philosophy fails to consider how restriction of kcals causes our bodies to trigger a counterreaction to this reduction in energy (i.e., adjusting our appetite hormones to suppress feelings of fullness so we eat more, activity in the hypothalamus decreases which is the part of the brain that regulates emotions/food intake so our control over food intake decreases, decrease in metabolic rate with weight loss because we lose muscle/fat (metabolism doesn't recover after we have lost weight), adapt to burning off carbs rather than fat).
Increase rates of depression and anxiety
Decrease in attention and energy
Poor vitamin absorption, high BP, osteoporosis, arthritis, asthma, visual and neurological problems, dysregulated eating patterns
What is acrocyanosis?
This refers to the blueish tint on your extremities (i.e., hands and feet) due to reduced oxygen reaching those parts (think about how your heart is weak, blood is not pumping etc) - common in those with EDs because the circulation is compromised and blood is pooling in your hands/feet. This is often why you feel cold as well.
Why do we need sugar (glucose) when we are dehydrated?
Sugar (glucose) helps to open up our intestinal walls, drawing electrolytes like sodium into your bloodstream faster. Once the electrolytes are in our intestinal walls, they help to support water retention and restore hydration levels if we're dehydrated.
Why is over exercising a problem and why is it not beneficial for us if we are not consuming enough energy?
Risk for malnourishment that can lead to muscle loss (when not enough carbs and protein are being consumed compared to the amount the body needs - this also means organ mass can be lost) decreased immunity caused by inadequate protein intake (antibodies are made up of protein), risk for injuries/fatigue
Interference in social life and relationships - when exercising in excess, it may take over our life and cause a decrease in other hobbies/interests