A Guide to Nutrition and Effective Workouts

It’s essential to understand how junk food affects our health. Here’s a breakdown:

1. Digestive System and Diverticulitis:

○ Junk food lacks fiber, causing digestive issues.
○ Diverticulitis leads to infection or inflammation in the intestines.
○ Symptoms include pain, fever, and nausea.
○ In severe cases, peritonitis requires urgent medical attention.
2. Cancer Risk:
○ Junk food weakens the immune system and increases inflammation.
○ A diet high in junk food raises the risk of colon, rectal, respiratory, and stomach
cancers.
○ Improve eating habits to reduce these risks.
3. Skin Health and Acne:
○ Junk food worsens acne and can lead to eczema.
○ Skin conditions from junk food are uncomfortable but not life-threatening.
4. Obesity and Heart Health:
○ Junk food causes weight gain and strains the heart, lungs, and muscles.
○ Respiratory issues like asthma are linked to junk food.
○ Increased risk of heart attacks, strokes, and diabetes.
5. Choose Healthier Alternatives:
○ Occasional junk food is okay, but avoid an all-junk-food diet.
○ Opt for balanced nutrition for overall well-being.
6. Pizza vs. Fast Food:
○ Some pizzas are healthier with fresh ingredients.
○ Fast-food burgers and fries lack nutrients.
○ Choose wisely!
7. Homemade Sandwiches:
○ Not always healthier than fast food.
○ Cold-cut meats can be high in sodium.
○ Processed meats might even cause cancer.
8. Hot Dogs and Fried Chicken:
○ Hot dogs are full of sodium and unhealthy fats.
○ Fried chicken is high in fat and salt.
○ Too much junk food harms your body.
9. Balance is Key:
○ Most meals should be healthy.
○ Read food labels and educate kids about healthy choices.
10. Eating Healthy: The 80/20 Rule:
○ Aim for 80% healthy, nutrient-rich foods.
 ○ The other 20% can be treats or junk food.
○ Even one healthy meal a day makes a difference.
○ Ask your doctor if you’re unsure.

Why Quit Sugar?

● Sugar is often seen as the root of all evil when it comes to diets.
● It’s full of empty calories that can turn into fat.
● Plus, it’s addictive, even if not like illegal drugs.
● So, many people start by cutting out sugar to improve their health.
Sugar Is Everywhere:
● Sugar is found in many foods, including healthy ones like sweet potatoes and fruits.
● Most people don’t eliminate sugar; they mainly cut out added sugar.
Impact on Health:
● Too much sugar can lead to dental cavities.
● It also contributes to weight gain, obesity, and serious conditions like diabetes and heart
disease.
● Some studies even link excess sugar to memory problems.

Sugar Withdrawal:
● When you stop consuming sugar, your body may experience withdrawal
symptoms.
● These can include minor discomfort like headaches and fatigue.
● Remember, it’s worth it in the long run!
1. The Detox Process:
○ Over time, your body adjusts to the new chemistry and microbiome.
○ Mood changes and lack of focus can persist, depending on your sugar
dependence.
○ Psychological factors also play a role.
2. Starting the Journey:
○ Sugar withdrawal begins quickly after reducing or eliminating sugar.
○ Avoid quitting other things simultaneously.
○ Choose a less stressful time (maybe after finals week!).
3. The Tough First Week:
○ The initial week is the hardest; you’ll likely feel hungry and tired.
○ Less intense symptoms continue for 3-4 weeks.
4. Calorie Reduction:
○ Cutting out sugar means consuming fewer calories.
○ Be mindful, as sugar hides in many foods (bread, yogurt, sauces).
○ Replacing added sugars with nutrient-rich foods aids weight loss.
5. Body Chemistry Adjusts:
○ Cholesterol and triglycerides drop when you quit sugar.
○ Even before weight loss, your body responds positively.
6. Oral Health Benefits:
 ○ Less sugar means fewer mouth bacteria, leading to better tooth and gum health.
○ Your breath will smell fresher too!

Why Exercise Matters:

● Exercise is a part of life for many, whether it’s organized sports, gym class, or a personal
choice.
● As we age, some continue exercising, while others adopt a sedentary lifestyle.
1. Exercise and Skin Health:
○ Exercise affects our skin beyond appearance.
○ Aerobic exercise releases interleukin 15 (IL-15), enhancing skin growth.
○ Youthful-looking skin is one of exercise’s benefits of exercise.
2. Weight Loss and Body Composition:
○ Exercise helps burn fat and improve body composition.
○ Skeletal muscles use stored glucose and lipids for energy.
○ Endurance training increases fatty acid oxidation.
3. Intensity and Fat Oxidation:
○ Fat oxidation peaks at 55-65% of VO2 max during exercise.
○ Women experience higher rates of fat oxidation.
○ Bumping up exercise intensity boosts fat oxidation.
4. Cardiovascular Health:
○ Exercise lowers cardiovascular mortality and blood pressure.
○ High-density lipoproteins (HDL) reduce heart disease risk.
○ Researchers study exercise variables to understand their effects.
5. Promising Study:
○ A study with sedentary, overweight individuals examined lipid imbalance.
○ Exercise impacts plasma proteins and cardiovascular health.
○ High-intensity exercise showed better health improvements.
6. Heart Adaptations:
○ The heart changes in response to exercise demands.
○ It increases in mass and ventricle thickness.
○ Contractile function improves.
7. Mortality Risk:
○ Better cardiorespiratory fitness reduces the risk of heart disease and overall
mortality.
○ Men who do ≥10 metabolic equivalent hours/week have a lower risk.
○ Similar patterns are seen in women and even older adults benefit.
8. Exercise and Mortality:
○ Going from high to low fitness increases risk.
○ A recommended amount is 75 minutes of vigorous or 150 minutes of moderate
exercise per week.
9. Study Purpose:
○ Researchers explored whether more exercise provides extra health benefits.
 ○ They studied a large group to understand physical activity’s impact on mortality.
10. Results:
○ Any physical activity reduces mortality risk compared to none.
○ Even less than the recommended amount lowers risk by 20%.
○ Doing 1-2 times the recommendation adds an 11% risk reduction.
○ Total cancer mortality risk drops by 31%.
11. Optimal Exercise Level:
○ The sweet spot is 3-5 times the recommended leisure-time activity (22.5-40 MET
hours/week).
○ Beyond 40-75 MET hours/week, benefits decline due to stress (for athletes).
12. Feel-Good Effects of Exercise:
○ After a workout, we often feel great.
○ Regular exercise helps with emotional resilience to stress.
○ Students in a study showed positive mood and stress response effects.
13. Stress and Exercise:
○ Stressful tasks raise heart rate and cortisol.
○ Regular exercisers have lower baseline heart rates.
14. Positive Effects of Exercise on Stress:
○ Exercise doesn’t make us immune to stress but makes us more resistant.
○ Exercisers feel friendlier after both stressful and non-stressful tasks.
○ Exercise helps us recover from acute stress.
15. Beyond Cardiovascular Benefits:
○ Exercise affects body composition, skin, and heart health.
○ It also challenges and improves our immune system.
16. Immune System and Exercise:
○ Exercise boosts immune function but can blunt antigens.
○ T-cells, natural killer cells, and neutrophils may be affected.
○ Type I and II cytokine balance changes.
○ Heavy exercise can lead to upper respiratory infections.
Remember, exercise benefits go beyond looks—it’s about overall health!