The Homeostatic Lifestyle: A Research-Based Primer: Part 2 - Bio-available Eating and Hydration5/21/2019 Simply Put, We Need Food and Water I introduced the Homeostatic Lifestyle in my March 23, 2019 article. The Homeostatic Lifestyle is based on applying physical homeostasis and behavioral homeostasis to a lifestyle that promotes good health the way nature intended. The Homeostatic Lifestyle focuses on five behaviors that promote homeostasis. These are Rejuvenating Sleep, Bio-available Eating and Hydration, Freeing Fitness, Positive Mental Outlook and Stress Reduction, and Success Planning. I discussed Rejuvenating Sleep here. This article will focus on Bio available Eating and Hydration. Bio-available Eating and Hydration creates the internal environment that promotes or deters good health, in my view. Metabolic and Water Homeostasis: These Are Real Things Metabolic Homeostasis The central nervous system and hormones are major players in helping the body maintain metabolic homeostasis. Metabolic homeostasis is interrupted in part due to excessive calorie intake, little to no physical activity and sleep deficiency (behavioral homeostasis decisions). Once metabolic homeostasis is interrupted, obesity, type 2 diabetes, metabolic syndrome, and other metabolic-related conditions develop. Metabolic homeostasis should be considered with water homeostasis. Water Homeostasis Water homeostasis is managed by the body via thirst and excretion mechanisms. These mechanisms are governed by neural and hormonal triggers and pathways. It is vital to maintain water homeostasis because water impacts so many aspects of our body’s functions. Dehydration can be very negative (poor physical performance, poor cognitive function, headache, etc.). Implications for Bioavailable Eating and Hydration The body engages in metabolic and water homeostasis in order to perform well. Specifically to eating, additional conditions that can result from poor metabolic homeostasis are cancers, hypertension and hyperlipidemia. Specifically to hydration, there is strong support that mild dehydration can lead to forming stones in the urinary system (urolithiasis). Proper intake of water and food helps the body maintain good health. Hydration is pretty straightforward, but food must be viewed with an additional consideration…bio-availability of nutrients. Hydration Hydration is needed for more than just quenching a thirst. Hydration serves many purposes such as gastrointestinal functioning, removing waste through urine and controlling body temperature though sweat. Heart-related functions such as heart rate and blood pressure are impacted by hydration. Water plays a role with chronic diseases, heart function and kidney function. Bio-availability What is bio-availability? Simply put, bio availability is the amount of nutrients that the body extracts from food and uses. Several factors impact bioavailability: digestion, absorption, distribution of the nutrient by the circulating blood, and entry of the nutrient into the specific body tissues and fluids in which it may be physiologically effective. Gender, age and life stage (e.g. pregnancy) also impacts bio-availability of nutrients from food. For the purpose of bio-available eating, how we eat also has impacts. Individual nutrients and foods can promote or hinder bio-availability of nutrients. The bio-availability of macro-nutrients (such as carbohydrates, proteins, and fats) is high. More than 90% of the amount ingested gets used or stored. The bio-availability of micro-nutrients (for example vitamins and minerals) is much lower, but can be improved. Cooking and pureeing some vegetables can increase their bio-availability (e.g. carrots, tomatoes, spinach, etc.). Sometimes bio-availability can be enhanced with other foods. Oil enhances the absorption of carotenoids. Meat aids the iron absorption from plant sources and is high in vitamin B6. Foods with Vitamin C can improve iron absorption. Plant food sources can inhibit calcium uptake, while dairy sources are better at bio-availability. Soybean and tea can inhibit iron absorption. Thus eating meals with various foods is essential for good bio-availability of micronutrients. How to Apply Bio-available Eating and Hydration to The Homeostatic Lifestyle Bio-available Eating Here are some tips on how to improve bio-availability of nutrients. ChooseMyPlate.gov recommends we eat a variety of foods from within the categories they provide. These foods provide vitamins, minerals, fiber, and other healthy nutrients. Eating sprouts, fermented plants and soaking plants can improve bioavailability of nutrients. Adding citrus and heating plants can release nutrients, but can also destroy some. As noted above, foods interact to improve bioavailability of various nutrients. This point cannot be overstated in the current media eating environment that encourages vegan and vegetarian diets. Please work with a Registered Dietician who specializes in these eating approaches and your doctor before eliminating any foods from your diet. Here are some simple tips: 1. Soak, chop, crush, blend. This is why we chew! Breaking down food in these ways can make nutrients in food more bio-available. 2. Raw vs. Cooked. Eat fruits and veggies both ways. Frozen, jarred, dried and canned are better than nothing. 3. Variety is the spice of life. Eat a variety of foods to maximize nutrient absorption (See ChooseMyPlate.gov). Many ethnic groups realized that a balanced diet with a variety of foods is best…thousands of years ago. 4. Keep it simple. See ChooseMyPlate.gov for an easy visual on what balanced meals might look like. After that, eat what you like and can tolerate. Eat it raw, eat it cooked, and add herbs and spices…just enjoy eating! 5. If possible, try an animal source. Many vitamins and minerals are more bio-available from animal sources. If you decide to eliminate animal sources, be sure to add a doctor and Registered Dietitian who specialize in vegetarian and vegan eating plans to your healthcare team. Hydration The body is comprised mostly of water. Our body works best when it has the proper balance between water and electrolytes. This balance is important because most of our systems' functions are impacted, from nerves to muscle. If you are thirsty, you are already dehydrated. So here is a quiz. 1) How much water do we need each day? 2) What counts as water? If you answered “It depends” to Question 1 and “All sources matter” to Question 2, you win the hydration game! There are several variables that impact hydration needs: “A person who perspires heavily will need to drink more than someone who doesn’t. Certain medical conditions, such as diabetes or heart disease, may also mean you need to drink more water. People with cystic fibrosis have high concentrations of sodium in their sweat and also need to use caution to avoid dehydration. And some medications can act as diuretics, causing the body to lose more fluid.” American Heart Association The easiest things to do are check your urine color to determine if you are properly hydrated and pee regularly. If your urine is clear you well hydrated, beware of over-hydration. If it is dark yellow (and pungent) you are dehydrated. You should also pee every 2-4 hours. That’s it. Thankfully, we get water from many sources, so achieving these two hydration markers should be easy. Water is the first and best source of…well…water. What else counts? We also get water in fruits and vegetables. Sports drinks, juices, tea, coffee and they all count. You have to get those 64 ounces in per day. Where did 8, 8 oz glasses requirement come from? No one knows for sure, but there are some theories:
We do know there is no scientific basis for this ubiquitous fad. But if you are trying to re-hydrate, water is best. How Bio-available Eating and Hydration Fits Within the Homeostatic Lifestyle The Homeostatic Lifestyle focuses on five behaviors that promote homeostasis – good health. Eating and hydration provide the elements that make our bodies go. Eating and hydration have implications for the remaining four homeostatic lifestyle behaviors.
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Dr. Gerald Martin
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AuthorGerald Martin is a doctor of Exercise and Sport Science, and Certified Health Coach via the American Council on Exercise. ArchivesCategories |