Functional Nutrition for Hormone Health Flashcards
(111 cards)
1
Q
A diet is defined as what?
A
- The kinds of food that a person or community habitually eats
- A special course of food to which one restricts oneself, either to lose weight or for medical reasons
2
Q
What is nutrition?
A
- The science of the interactions between a living organisim and its food
- The study of the biological processes used by the body to break down, absorb and utilize the nutrients contained in food
3
Q
What is functional nutrition?
A
Encompasses the entire body, and how it processes and utilizes the foods that we eat.
4
Q
What should you evaluate in a food journal?
A
- what foods their eating (and the quality)
- food proportions
- fluid intake
- what times they are eating throughout the day
- how long it takes for them to complete a meal
- their levels of hunger and satisfaction
- any supplements or pharmaceuticals they take
5
Q
How many shifts in a client’s nutrition & diet should you recommend at a time?
A
1-3
6
Q
What are the 3 basic ‘Macronutrients’ to focus on?
A
- Fats
- Proteins
- Carbohydates
7
Q
What is the general ratio for macronutrients to be balanced in a meal?
A
- 30% fat
- 30% protein
- 40% carbohydates
8
Q
What are the 3 basic categories of fats?
A
- Saturated
- Unsaturated
- Polyunsaturated
9
Q
What are saturated fats?
A
Solid at room temp—butter, lard, tallow, etc. They can withstand heat and are considered stable.
10
Q
What are monounsaturated fats?
A
Liquid at room temp, partially solid when cold—olive oil, avocado oil. They can withstand minimal heat but shouldn’t be heated over 350 degrees.
11
Q
What are polyunsaturated fats?
A
Always liquid—flaxseed oil, evening primrose oil, fish oil and vegetable oil. Should never be heated, should laways be consumed cold.
12
Q
Is cholesterol a vital nutrient?
A
Yes, it is a necessary backbone to steroid hormone production, playing a key role in hormone balance and fertility, as well as heart health & healthy weight maintenance.
13
Q
Which two polyunsaturated fats are absolutely essential for health?
A
- Omega 3 fatt acid (Alpha-Linoleic Acid - ALA)
- Omega 6 fatty acid (linolenic acid - LA)
- Necessary to help maintain the body’s anti-inflammatory processes, as well as proper brain/mental function, joint health, heart health, and blood sugar regulation.
14
Q
What is ALA and where does it primarily come from?
A
Omega 3 fatty acid - plant based sources such as nuts, seeds, and their counterpart oils (aka vegetable oils)
15
Q
What is LA and where does it primarily come from?
A
Omega 6 Fatty Acid found in sources such as hemp, walnuts, chia, and flax.
16
Q
What do prostaglandin’s do?
A
Forms of lipids that have hormone-like properties that regulate inflammation, cellular communication, support blood clotting, vascular health, digestive function, ovulation, menstruation, childbirth, and more.
17
Q
What does ALA (Omega 3 Fatty Acid) contribute to?
A
The anti-inflammatory prostaglandin, PGE3
18
Q
What does LA (Omega 6 fatty acid) contribute to?
A
The anti-inflammatory prostagladin PGE1 and the more inflammatory prostaglandin PGE2, although some research shows PGE2 may have both inflammatory and anti-inflammatory effects.
19
Q
Is it bad when prostaglandins can have an inflammatory property?
A
No, inflammation is a healing response by the body and when allowed to respond to stressors and traumas appropriately, does not cause issues with overall inflammation.
20
Q
When does the inflammatory response become a problem?
A
When the inflammatory response is continually triggered (typically through stress, injury, systemic dysfunction, or the over-consumption of rancid omega 6 fatty acids).
21
Q
What can happen when there is an imbalanced inflammatory response?
A
Chronic inflammation and symptoms thereof includihng a higher prevalance for dysmenorrhea and loose bowels during menstruation.
22
Q
What needs to happen for ALA to contribute to prostaglandin formation?
A
It must first be converted to Eicosapentaenoic Acid (EPA). EPA can also be converted into Docosaheaenoic acid (DHA)
23
Q
What does DHA do for the body?
A
Mostly commonly associated with brain health.Works with DHA to support the entire body as a whole, while also focusing heavily on those areas.
24
Q
What does EPA do for the body?
A
Most commonly asociated with heart health. Works with DHA to support the entire body as a whole, while also focusing heavily on those areas.
25
Are EPA & DHA classified within the Omega 3 family?
Yes, and they are also considered conditionally essential, meaning they can be synthesized by the body when the right cofactors are present.
26
For most people consuming a westernized diet, how is the conversion rate of ALA to EPA & DHA?
It's unfortuantely minimal, averaging only about 4-6%.
27
What sources should you recommend people consume EPA and DHA?
Fatty fish like sardines, mackerel, anchovies, herring, tuna, cod, salmon, as well as raw grass-fed dairy and egg yolks, as well as walnuts, hemp seeds, chia seeds, flax seeds, wheat germ, and algae but the plant-based sources are less concentrated and can be accompanised by other anti-nutries like lectins and phytic acid and can be hard on the digestive systems of those with gastrointestinal issues.
28
Where are omega 6's typically found?
In industrial grade seed oils (vegetable oils) such as sunflower oil, sesame oil, peanut oil, corn oil, canola oil, etc. Unfortunately these are subjected to a heating process at the point of extraction, which means they are oxidized from day one, rendering them unhealthy, denatured fats that must be avoidded.
29
What are healthier sources of Omega 6 fatty acids?
Borage oil, evening primrose oil, black current seed oil
30
What are the most consumed fat in America?
Omega 6 fatty acids
31
Do Omega 3's and Omegaa 6's need to be in balance in the diet?
Yes, perferably at a ratio of 1:1.
32
Is there a reason to supplement with omega 6?
No, unless for specific reasons (for some GLA from evening primrose oil and black current seed oil can be supportive of inflammation balance and hormone health
33
Is supplementing Omega 3 fatty acids necessary?
Yes, it may be needed to balance the omega 6 and omega 3 ratios and for supporting many areas of health.
34
If you client is vegan, can they take vegan Omega 3's?
Yes, but they would have to take about 10 times the amount of flax oil than fish oil to get a comparable amount of EPA from ALA conversion. They should also reduce pro-inflammatory vegetable oil consumption, reducing stress on the liver and supplementing with Curcumin.
35
Does curcumin support the conversion rate of EPA from ALA conversion?
Yes
36
What is a contraindication for fish oil and curcumin?
Not recommended for those on blood thinners or with blood clotting disorders such as Von Willebrand Disease.
37
What kind of fats are harmful?
Trans fats, or man-made fats like hydrogenated fats and industrial grade seed oils (soybean, corn, safflower, grapeseed, canola, etc.). Found in baked goods, nut butters, dairy alternative foods, condiments, and cereals and granolas.
38
What are proteins important for?
Production of hormones, enzymes, neurotransmitters, antibodies, tissue repair and hemogloin.
39
How much protein should most people intake?
.5 grams of protein per pound of lean body mass, may want to increase this 5 - 10 grams for people like growing children and pregnant/lactating women.
40
What happens when there is too much protein in a diet?
* Too much protein can get converted into sugar via an enzymatic process in the liver called gluconeogensis.
* Can also contribute to formation of uric acid, which can increase the risk for kidney stones and gout.
* Can stimulate a stress response in the body, just like low protein can.
41
How many amino acids are there?
Roughly 20 amino acids. 10 of which are considered essential and the others are conditionally essential, meaning the body can produce htem on its own in the presence of the essentail amino acids.
42
What are complete proteins?
Proteins that contain all 10 essential amino acids.
43
Where can complete proteins be found?
Naturally within animal-based products. When it comes to plant-based proteins, they are technically considered incomplete because they are usually missing 1-2 essential amino acids.
44
When strategically pairing plant-based proteins together, can you form complete proteins through combination?
Yes
45
What is an acronym to remember the plant-based protein combinations?
GLVC, Give Love, Not Violence
Grains combine with Legumes, Legumes combine with Nuts, and Nuts combine with Vegetables.
46
What is the body's preferred fuel source?
Carbohydates and the glucose they provide
47
Do carbohydrates aid in fat & protein metabolism and provide a source of fiber for digestive wellbeing?
Yes
48
Are carbohydrates a source of the amino acid tryptophan?
Yes and tryptophan is necessary for the productio of serotonin and melatonin.
49
How do you optimize the nutrient density of gain/legumes?
Soak them for 8+ hours beforehand or choose pre-sprouted or fermented options
50
What does soaking gains/legumes do?
Helps to neutralize certain anti-nutrients such phytic acid, lectins, and saponins, which when consumed in excess can cause mineral imbalances and deficiencies.
51
What are phytates (phytic acid)?
Commonly found within nuts, seeds, grains, and legumes (aka the seeds of plants)
They serve as protective mechanisms against bacteria, diseases, and other threats (such as being eaten).
52
What can happen when phytates are consumed in large enough quantities?
| Found in carbohydrates
It can lead to mineral malabsorption and deficiencies, specifically in calcium, magnesium, iron, copper, and zinc.
53
Where are lectins found bound to?
| Found in carbohydrates
Carbohydrates such as beans, legumes, cereal grains, and some nightshades.
They can also interfere with mineral absorption.
They have been known to contribute to inflammation within the intestines, which can led to leaky gut, dysbiosis, food intolerances, and autoimmune flairs.
54
Where are saponins found?
| Found in carbohydrates
In legumes, whole grains, and pseuo-grains such as quinoa
May interfere with proper digestion and absorption of fatty acids, vitamins, and minerals.
May impair digestive enzyme function and may also be irritating to the intestines, increasing the risk for digestive complications.
55
Where are oxalates found?
| Found in carbohydrates
In various plant foods such as vegetables, fruits, grains, and legumes.
Will chelate to minerals, specifically calcium, magnesium, and potassium, rendering them unavailable for absorption by the body.
56
Can the body produce oxalates internally?
Yes, typically from the conversion of vitamin C (comon with high consuption of supplemental ascorbic acid).
57
For people who have deficiencies in calcium, magnesium, b1 and b6, what can accumulate?
Oxalates (these vitamins play important roles in helping to bind to excess oxalates and remove them from the system.
58
How does oxalate sensitivity happen?
For people with deficiencies in calcium, magnesium, B1 and b6, oxalates can accumulate over time, which can lead to intestinal inflammation and permeability, causing oxalates to enter into the bloodstream, triggering and immune system reaction.
59
60
What can happen to those with oxalate sensitivity?
Some may experience issues such as severe pelvis pain and kidney stone formation.
Often paired with digestive dysfunction, fat malabsorption, and the overgrowth of opportunistic microorganisms such as candida and parasites.
61
What are goitrogens?
Compounds found within cruciferous vegetables (broccoli, cauliflower, cabbage, kale, and others of the brassica family)
They can interfer with the proper function of the thyroid gland.
They can inhibit iodine uptake by the thyroid gland which can impair the production of thyroid hormones and promote thyroid tissue growth.
62
Which type of compound can inhibit iodine uptake by the thyroid gland which can impair the production of thyroid hormones and promote thyroid tissue growth?
Goitrogens which are found within cruciferous vegetables.
Can be greatly reduced through cooking, but they should be avoided in their raw forms by those who experience thyroid-related issues and diseases.
63
What are micronutrients?
Called micro because the daily requirement for them is considerably less than the macronutrients requirements.
64
Vitamins have either blank or blank kind of properties?
Fat or water-soluable
65
Which vitamins are fat-soluble and must be paired with fat for proper absorption?
Vitamins A, D, E & K
This is why it's so important to pair dietary fats with vegetables, as the fat helps to improve the absorption of the vegetable's fat-soluble vitamins.
It's improtant to be precautious with fat-soluble vitamins as they can build up and store within the body's fat tissues potentially leading to toxic doses if there is too much.
66
Which vitamins are considered water-soluble?
B vitamins and Vitamin C
They do not build up in the body as fat-soluble vitamins do, so it is generally safer to take these in higher doses & frequencies. However, it depends on the vitamin
67
Which water-soluble atvitamins should one avoid getting too many of?
Certain B vitamins such as B3, B6, and B9.
This is esp. true when these vitamins are being supplemented in their synthetic forms
68
What does Vitamin A help do?
Important for hormone and reproductive health as it plays a major role in facilitating thyroid function, balancing estrogen, and maintaining a healthy edometrial lining.
69
What does Vitamin D, specifically Vitamin D3, help do?
Helps to maintain healthy insulin sensitivity, and deficiency has been associated with the onset of PCOS.
High doses of Vitamin D can improve menstrual problems in adolescence.
70
What do B vitamins consist of?
* B1
* B2
* B3
* B5
* B6
* B7
* B9
* B12
71
What has B6 been shown to improve symptoms in?
Premenstrual syndrome in doses up to 100 mg per day
72
What has B5 supplementation been shown to improve in some animal studies?
Progerstone production
73
Which vitamin has been shown to be helpful in supporting thyroid hormone production?
Vitamin B12
74
Which vitamins promote lliver function and detoxification and thus play an important role in estrogen metabolism and clearance?
B vitamins
75
What do minerals help facilitate?
* The transfer of nutrients across cell membranes
* Healthy nervous system function
* Regulate systemic pH
* Hydration within the body
76
What are minerals?
Compounds found in inorganic substances such as soil, rocks, and ores.
77
Can the body produce its own minerals?
No, the body cannot produce its own minerals, therefore they must be taken in through the diet via food and water.
Some minerals are stored within our bones, such as calcium and phosphorus, whereas others are stored in the liver, blood, and tissues.
78
What does magnesium do?
Helps to support glucose metabolism and insulin sensitivty
A helpful methyl donor, helping to facilitate phase 2 detoxification of the liver, which can help promote estrogen elimination.
Been shown to help relieve symptoms of premenstrual syndrome, esp. when paired with B6 supplementation.
79
What does iron do?
An essential mineral for the production of hemoglobin, and within the blood is calculated by determining levels of iron, iron saturatino, TIBC, and ferritin.
80
What can be helpful for determining hemoglobin production and to provide insight on if one is experiencing nutrient-deficiency anemia, hemolytic anemia or anemia through loss.
A CBC count with RBC, MCV, MCH, MCHC, and RDW
81
What can happen in extreme cases with people with anemia?
* Formation of blood clots
* Impaired bone marrow function
* Organ failure
Women with bleeding disorders or heavy or long periods are more at risk for developing anemia.
82
What is iodine?
A critical mineral for the function of the thyroid and thyroid hormone production.
83
What can happen without enough iodine in the diet?
It can lead to low thyroid hormone and impaired thyroid function, potentially contributing to thyroid disease.
However, taking an iodine supplement may exacerbate certain thyroid autoimmune conditions such as Hashimoto's Thyroiditis.
84
What is the biggest cause of nutrient deficiencies amongst those with "healthy diets"
Soil depletion, which happens when there isn't diversity in plant species (only one crop growing at a time)
85
What does properly preparing (soak/sprout/ferment) foods do?
Breaks down their anti-nutrient properties so that the bound nutrients are released and can more easily be absorbed and utilized by the body. It also minimizes inflammation on the digestive system, making those foods better tolerable for many.
86
Is slow-booked meat on the bones and traditional fats like lard, tallow, and butter more nutrient-dense than their inflammatory seed oils and pre-prepared counterparts?
Yes
87
By pairing BLANK with traditional fats, you increase the nutrient absorability of the fat-soulble vitamins that are found in most plant foosd
| Vitamins A, D, E, K
Vegetables
88
What is the mediterranean diet?
Saturated fats and cholesterol were "unhealthy" and should be avoided at all costs.
Based on the theory of how the Greeks have eaten for centuries in the subtropical environnments. Heavy emphasis on fish consumption, fair amount of high-quality vegetables and grains, which leads to a good amount of dietary fiber intake. Low in refined sugars, which can have anti-inflammatory effects.
89
What are some of the cons of the mediterranean diet?
Relatively carb-heavy and. often encourages the consumption of processed grains like pasta and bread.
Low in red meat, so low in heme-iron.
Low in dairy, which may or may not be a con depending on who you're talking to.
Low levels of saturated fat & cholestol can lead to fatty acid imbalance and hormonal complications, as cholesterol is vital for maintaining hormal and reproductive health.
Inclusion of moderate alcohol consumption.
90
What is the Paleo Diet?
Supposed to mimic the ways in which our Paleolithic ancestors ate.
Emphasizes high-quality whole foods
Relatively high in vegetables and encourages the consumption of fermented foods
Low in sugar, grains, and carbos, which in general may be beneficial for those with blood sugar imbalances or insulin resistance
Heavy focus on high-quality proteins
91
What are the cons of the Paleo Diet?
Relatively low in carbohydrates and fiber. Can negaitvely impact someone with hormone imbalances or adrenal issues as a higher carb intake can be supportive for those individuals.
Low carb + fiber may negatively impact gut function & motility in some individuals.
Can be easy too consume too much protein
Restrictive of dairy, may or may not be beneficial.
92
Why do some people have intolerance to dairy from Holstein cows?
They often contain less butterfat and beneficial nutrients and also contain A1 Casein protein, which is known to be quite inflammatory.
93
What kind of protein do Jersey and Guernsey cows and goats contain?
A2 Casein protein which is said to be less inflammatory and better tolerable for many.
People that can better tolerate dairy that is grass-fed, raw, and sourced from these cows.
94
What is the Primal Diet?
Paleo diet that allows dairy and may be a more sustainble option for many than the traditional diary-free paleo diet.
95
What is the Keto diet?
Alteration of the Atkin's Diet, but it is very low carb with a lot more focus on food quality and macronutrient ratios, specifically with moderating protein intake and calculating a very specific intake of dietary fats.
96
What is ketosis?
With a diet of lowering carb intake, it sets one into a state of "ketosis" which is where the body is forced to transform fatty acides into ketones, which act as an alt. fuel source that's perhaps more effective and clener-burning than gluclose.
Shown to be effective for weight loss and insulin regulation.
97
What are some of the cons of the keto diet?
It is highly restrictive
Not recommended to sustain a level of ketosis for long periods as it can impair insulin sensitivity due to the extreme carb and glucose restriction.
Low in fiber and can negatively impact digestive health.
Restrictive nature makes for the diet to be low in food variety.
Due to the low intake of carbs, can negatively impact adrenal and thyroid function and impair hormone balance.
Not much data on how this diet impacts women's health
98
What is the low FODMAP diet?
Low in fermentable carbs (oligosaccharides, disaccharides, monosaccharides, and polyols) that are said to feed dysbiotic or imbalanced gut bacteria.
99
When is the low FODMAP diet used?
For those with impaired microbiomes and poor digestive function, when used therapeutically in tandem with an eradicatio protocal can help to mitigate symptoms of digestive conditions such as IBS and SIBO.
100
What are the cons to the low FODMAP diet?
Highly restrictive and not ideal for long-term use.
Many of the foods that are restricted contain very valuable vitamins and minerals.
Does not approach the root cause, many tend to feel better on this diet and then don't want to go back to eating as normal. But many of the individuals aren't taking the steps to eradicate their gut infection.
101
What is the autoimmune protocal diet?
Stricter version of the paleo diet. Designed to reduce inflammation and immune flare-ups due to autoimmune conditions.
Can be highly beneficial with those with autoimmune disorders or an over-reactive immune, but shouldn't be used long term. It is usually paired with gut healing and inflammation modulating protocol to help calm the immune system so its less reactive.
102
It puts extra BLANK on the liver to have to convert the plant-based sources of nutrients into bio-available forms that the body can utilize
Work.
This process can also deplete nutrients like B vitamins and minerals if over-worked.
103
What is the main causes of issues with a vegan diet?
Very high in carbs which can lead to various metabolic complications and blood sugar imbaalnces esp. when those carbs are highly processed and refined.
Many of these carbs contain anti-nutrients such as phytic acid, lectis, oxlataes, and goitrogens that can negatively impair mineral blanace and metabolic function.
104
What is the prometabolic diet?
Popular with many hormone and women's health communities.
Focused on highly nourishing, easily digestible, bioavailable foods such as bone broth, organ meants and simple sugars in the forms of fruits, orange juice, and raw honey.
Another principle is to eat more food rather than less and increase our intake to allow for more readily available energy sources for the body to use in fueling one's metabolic function.
105
When does the prometabolic diet not work?
Still need to consider a person's bioindividuality, as this diet may not be suitable for those with extreme blood sugar imbalances, insulin resistance, diabetes, histamine intolerance, gut disturbances, or infections.
106
107
Who might not want to take the adrenal cocktail and what is it?
Mix of OJ, coconut milk/cream, collagen peptides, cream of tartar, and minerals such as sea salt. The blend is said to be nourishing and supoprtive to the adrenal glands.
May not be recommended for those with extreme blood sugar imbalances, hypertension, or inflammatory conditions. May not be tolerable for those with oxalate or slfite sensitivity, as the high level of vitamin C may aggravate oxalate load, and cream of tartar is often laced with suflites.
108
What is Seed Cycling?
Rotating seed blends between menstrual cycle phases to promote hormone and cyclical balance.
Each day in the follicular phase, one would consume a blend of equal parts pumpkin and flax seeds.
In the luteal phase, they would switch to consuming a blend of equal parts sesame and sunflower seeds.
109
What is the benefit of seed cycling?
The zinc, fiber and mile phytoestrogens in the seeds can help support ovulatory function and estrogen detoxification, helping to keep estroen in check and progesterone in balance.
110
Who should use caution with seed cycling?
Those with digestive disturbances as seeds can be quite harsh on the digestive system while also containing a lot of anti-nutrients. It is best to soak/sprout the seeds and grind them before consumption while also preserving the fragile oil of the seeds by keeping them fresh and refridgerated.
111
What is the 80/20 rule?
Implemented all the time, each day of the week and even with every meal if necessary. 80% 20% allow for treats and indulgences. Helps with having a healthy relationship with food.
