March 2023
This month theme is Gut Health!!! You will find articles about: • Did you know humans have a second brain. Yes, we do, and is in your gut. Let’s talk about the vagus nerve! Page10. • Do you want to eat more vegetables but don’t know how? Check out the lunch box article for a delicious vegan recipe that the entire family will love! • In light of March being “National Nutrition Month”, let’s talk about the role of women in the dietetic and nutrition field!!! Check page 8 for more info! • Can gut health affect an athlete’s performance? Find the answer in page 30! • Have you heard your friend talking about going in a juice clean? Have you wonder if that really work and if you should do it? Find answer in page 18! • Should you eat to feed the good bacteria in your gut? The answer is yes, check our monthly hacks to learn how! • Lest talk Biotin and vitamin B6! Check out our essential guide to vitamins and minerals article to learn more! • New findings in the role of prebiotic and probiotic in gut health! This month International Collaboration with the University of Guadalajara discusses translation research and its applicability to promoting health. This month’s student spotlight is Alicia Scott, check what she has to say in page 26! If you are looking to make an impact on campus as well as in the community, look for the fliers highlighting volunteer opportunities. These amazing programs are always looking for more volunteers. It is amazing the difference we can make when we all work together for a better and healthier tomorrow. Happy reading!
This month theme is Gut Health!!!
You will find articles about:
• Did you know humans have a second brain. Yes, we do, and is in your gut. Let’s talk about the vagus nerve! Page10.
• Do you want to eat more vegetables but don’t know how? Check out the lunch box article for a delicious vegan recipe that the entire family will love!
• In light of March being “National Nutrition Month”, let’s talk about the role of women in the dietetic and nutrition field!!! Check page 8 for more info!
• Can gut health affect an athlete’s performance? Find the answer in page 30!
• Have you heard your friend talking about going in a juice clean? Have you wonder if that really work and if you should do it? Find answer in page 18!
• Should you eat to feed the good bacteria in your gut? The answer is yes, check our monthly hacks to learn how!
• Lest talk Biotin and vitamin B6! Check out our essential guide to vitamins and minerals article to learn more!
• New findings in the role of prebiotic and probiotic in gut health!
This month International Collaboration with the University of Guadalajara discusses translation research and its applicability to promoting health.
This month’s student spotlight is Alicia Scott, check what she has to say in page 26!
If you are looking to make an impact on campus as well as in the community, look for the fliers highlighting volunteer opportunities. These amazing programs are always looking for more volunteers. It is amazing the difference we can make when we all work together for a better and healthier tomorrow.
Happy reading!
Create successful ePaper yourself
Turn your PDF publications into a flip-book with our unique Google optimized e-Paper software.
MARCH 2O23<br />
UNIVERSITY OF NORTH FLORIDA<br />
NUTRI NEWS<br />
GUT-BRAIN<br />
CONNECTION
TABLE OF CONTENT<br />
"A healthy gut is a happy brain"<br />
04.<br />
08.<br />
10.<br />
15.<br />
18.<br />
21.<br />
22.<br />
YOUR ESSENTIAL GUIDE TO VITAMINS<br />
AND MINERALS<br />
Biotin and B6<br />
NUTRITION SCIENCE<br />
Women in Nutrition<br />
NUTRITION RESEARCH<br />
The gut-brain connection and vagus nerve<br />
MONTHLY HACKS<br />
Feed your Gut<br />
MYTHBUSTING<br />
Do Juice cleanses work?<br />
THE LUNCH BOX<br />
Chickpea Salad<br />
RESEARCH ROUND UP<br />
Gut Health and Probiotics/Prebiotics<br />
STUDENT SPOTLIGHT<br />
26. Alicia Scott<br />
30.<br />
32.<br />
36.<br />
SPORTS NUTRITION<br />
The impact of gut health on athletic<br />
performance<br />
INTERNATIONAL COLLABORATION<br />
Translational Research: Is it applicable in health<br />
promotion?<br />
NUTRINEWS STAFF<br />
Follow us @unfnutrinews
N U T R I N E W S<br />
M A G A Z I N E<br />
P O S I T I O N S A V A I L A B L E<br />
<br />
E d i t o r s<br />
W e b s i t e M a n a g e r<br />
P u b l i s h e r s<br />
W r i t e r s<br />
L e a d e r s h i p P o s i t i o n s :<br />
E d i t o r i n C h i e f<br />
C o - e d i t o r<br />
T r e a s u r e r<br />
H e a d P u b l i s h e r<br />
<br />
<br />
<br />
C O N T A C T S A I L Y M E D E R O<br />
N 0 1 4 4 0 5 5 6 @ U N F . E D U
Your Essential Guide to Vitamins<br />
and Minerals<br />
Biotin and Pyridoxine<br />
In this month’s issue of “Your Essential Guide to Vitamins and Minerals” we will be talking about<br />
two important water-soluble B vitamins: biotin and pyridoxine, also known as vitamins B7 and B6!<br />
Written By: Ashley Valle<br />
What are Pyridoxine and Biotin?<br />
<br />
Pyridoxine (vitamin B6) performs various<br />
jobs in the body, including breaking down<br />
macronutrients and supporting immune and<br />
nervous system function.1,2 It also breaks<br />
down homocysteine in the body, high levels<br />
of which increase the risk for blood clots<br />
and damage to the arteries, raising the risk<br />
for heart disease and stroke.1<br />
Biotin (vitamin B7) aids in the breakdown of<br />
macronutrients like vitamin B6, and it is also<br />
vital for the creation of fatty acids and<br />
glucose.3,4 You may recognize biotin due to<br />
its popularity in the world of beauty and<br />
skincare, as many claim that biotin is<br />
beneficial for the growth of beautiful hair,<br />
skin, and nails. However, even though<br />
supplementation of biotin is beneficial for<br />
people who are deficient, there is<br />
insufficient evidence currently to support<br />
the effectiveness of biotin supplements for<br />
people who are not deficient.3<br />
Deficiency and Risk Factors:<br />
Pyridoxine deficiency is usually<br />
accompanied by other vitamin deficiencies,<br />
specifically of folate (B9) and B12.2 If a<br />
vitamin B6 deficiency is not treated, then it<br />
can lead to depression, lowered immunity,<br />
microcytic anemia, and certain skin<br />
conditions.1 Risk factors for vitamin B6<br />
deficiency are kidney disease, alcoholism,<br />
autoimmune inflammatory disorders<br />
(multiple sclerosis, rheumatoid arthritis,<br />
etc.), and autoimmune intestinal disorders<br />
like celiac disease.1<br />
As previously mentioned, B6 aids in the<br />
breakdown of homocysteine in the body.<br />
Therefore, when we have a deficiency in<br />
vitamin B6, we are at risk for developing heart<br />
disease. With this, it is important to mention<br />
that supplementation of this vitamin for the<br />
prevention of heart disease is not fully<br />
supported yet. Some studies have shown a<br />
decrease in cardiovascular events with<br />
4
vitamin B6 supplementation; however,<br />
other research studies have shown no<br />
difference between individuals who<br />
supplement and those who don’t.1<br />
Deficiency in vitamin B7 (biotin) is<br />
uncommon, but not impossible. Risk factors<br />
for developing this deficiency are<br />
alcoholism and pregnancy. Symptoms of<br />
deficiency include brittle nails, thinning<br />
hair, skin rashes around the nose, eyes, and<br />
mouth, high cholesterol, and even heart<br />
health issues!3,4 There are also conditions<br />
that increase the need for biotin, such as<br />
gastrectomy (surgical removal of some or all<br />
of the stomach) and a genetic disorder of<br />
biotin deficiency.4<br />
Dietary Sources of Pyridoxine (Vitamin<br />
B6)1,2<br />
- Potatoes<br />
- Chickpeas<br />
- Bananas<br />
- Fish<br />
- Beef liver<br />
- Papaya<br />
- Dark leafy greens<br />
- Cantaloupe<br />
Supplementation and RDA<br />
Recommendations:<br />
As pyridoxine and biotin are water soluble,<br />
toxicity is unlikely to occur since the excess<br />
of both vitamins is excreted through the<br />
urine. However, prolonged supplementation<br />
of excessive vitamin B6 can result in nausea,<br />
ataxia (poor muscle control resulting in<br />
uncontrolled body movements), and<br />
neuropathy in the extremities (numbness,<br />
swelling, or weakness in hands and feet).1<br />
The RDA for vitamin B6 is 1.3 mg/day for<br />
women aged 19-50 and men aged 14-50,<br />
and the adequate intake for vitamin B7 for<br />
both men and women aged 19+ is 30<br />
μg/day.1,3<br />
Dietary Sources of Biotin (Vitamin B7)3,4<br />
- Avocado<br />
- Pork<br />
- Salmon<br />
- Cooked eggs<br />
- Sweet potato<br />
- Nuts, seeds<br />
- Cauliflower<br />
- Carrots<br />
References:<br />
1. Vitamin B6. Harvard T.H. Chan School of Public Health. https://www.hsph.harvard.edu/nutritionsource/vitamin-b6/. Published September 4, 2019. Accessed February 1, <strong>2023</strong>.<br />
2.<br />
Vitamin B-6. Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-vitamin-b6/art-20363468. Published February 3, 2021. Accessed February 1, <strong>2023</strong>.<br />
3. Biotin – vitamin B7. Harvard T.H. Chan School of Public Health. https://www.hsph.harvard.edu/nutritionsource/biotin-vitamin-b7/. Published August 21, 2020. Accessed February 1, <strong>2023</strong>.<br />
4. Biotin (Oral Route) . Mayo Clinic. https://www.mayoclinic.org/drugs-supplements/biotin-oral-route/description/drg-20062359. Published November 1, 2022. Accessed February 1, <strong>2023</strong>.<br />
5.<br />
<br />
5
National Anthem Day<br />
<strong>March</strong> 3, <strong>2023</strong><br />
“The Star-Spangled<br />
Banner” written by<br />
Francis Scott Key in 1931.
WOMEN IN<br />
NUTRITION<br />
Written by:<br />
Isabelle Brazelton<br />
<strong>March</strong> is women’s history month, so let’s take a<br />
look at the roles women have had in the field of<br />
nutrition and dietetics!<br />
To start, there is a considerable amount of research<br />
that has been conducted on the roles that women<br />
play in food systems. Evidence suggests that female<br />
empowerment and gender equality within food<br />
systems will produce better food security, nutrition,<br />
and sustainability for everyone.1 Women are key<br />
components in all parts of the food system: acting<br />
as farmers, processors, wageworkers, traders,<br />
dietitians, and consumers. Unfortunately,<br />
regardless of their prevalence and importance, the<br />
contributions of women are frequently<br />
undervalued, under-compensated, and overlooked.<br />
The field of nutrition and dietetics is primarily occupied by women, with roughly 92% of current registered<br />
dietitians being female.2 Additionally, it wasn’t until women began to enter the field of science in the early 1900’s<br />
that studies of human nutrient requirements really began to emerge.3 Through this development in the field of<br />
nutrition, a few women in particular stand out, and some of their most notable contributions are highlighted<br />
below.<br />
Ellen Swallow Richards<br />
8<br />
Ellen Swallow Richards, born in 1842, was not only a chemist but also the first woman to attend MIT.4 She was<br />
devoted to utilizing science to improve daily life, and she knew that some of the most pressing public health<br />
issues were poor nutrition and unsafe food/water. Richards used her knowledge of chemistry to study and<br />
analyze the nutritional composition of different foods and various food and water contaminants. She also<br />
founded MIT’s women’s chemistry lab and taught there while she continued her nutrition research. Additionally,<br />
Richards helped spread her knowledge by writing books for the everyday person, established the first major<br />
school lunch program in America, and wrote the USDA’s first nutrition pamphlet.
Agnes Fay Morgan<br />
Agnes Fay Morgan, born in 1884, was also a chemist. She found herself teaching nutrition at UC Berkeley due to<br />
there being limited opportunities for female chemists. She was also determined to raise the bar for nutrition<br />
education by requiring that her students learn chemistry, organic chemistry, physiology, and statistics.4<br />
Furthermore, Morgan made countless discoveries in the field that helped lay out the building blocks for<br />
understanding human nutrient requirements. Some examples of her discoveries include showing that excess<br />
vitamin D leads to brittle bones, bone density decreases as women age, and dietary fat intake impacts blood<br />
cholesterol levels.<br />
Elsie Widdowson<br />
Elsie Widdowson, born in 1906, was most interested in finding the ideal diet for individuals that were ill.4 She<br />
partnered with physician Dr. Robert McCance, who was investigating diabetes treatment, and she actually came<br />
to find errors in the nutrient tables that he was using. Their partnership led them to produce The Chemical<br />
Composition of Foods, which was mostly based on her research. This became known as the “nutritionist’s Bible"<br />
because it held the most comprehensive nutrient tables ever made.<br />
Doris Howes Calloway<br />
Doris Howes Calloway, born in 1923, was a dietetic student at Ohio State.4 Upon graduating, she became a<br />
research dietician for a U.S. Army project that evaluated the impact of protein on recovery from surgeries.<br />
Calloway became the Chief of the Nutrition Branch of the Armed Forces Food and Container Institute before<br />
eventually moving on to the Stanford Research Institute and then ultimately going back to her metabolic studies<br />
at UC Berkeley. It was Calloway’s research that the IOM and FAO/WHO Expert Committees used to devise their<br />
official dietary protein and energy recommendations.<br />
In conclusion, women have played a massive role in shaping the field of nutrition. Their early research and<br />
dedication were crucial in paving the way for the world of nutrition and dietetics that we know today.<br />
R e f e r e n c e s :<br />
1 . N j u k i J , M a l a p i t H , E i s s l e r S , W a l l a c h J . G e n d e r e q u a l i t y , w o m e n ’ s e m p o w e r m e n t , a n d f o o d s y s t e m s : C o n s e n s u s a n d g a p s i n<br />
t h e l i t e r a t u r e . I n t e r n a t i o n a l F o o d P o l i c y R e s e a r c h I n s t i t u t e . h t t p s : / / w w w . i f p r i . o r g / b l o g / g e n d e r - e q u a l i t y - w o m e n s -<br />
e m p o w e r m e n t - a n d - f o o d - s y s t e m s - c o n s e n s u s - a n d - g a p s - l i t e r a t u r e . P u b l i s h e d M a y 2 4 , 2 0 2 1 . A c c e s s e d F e b r u a r y 1 , 2 0 2 3 .<br />
2 . R e g i s t e r e d D i e t i t i a n D e m o g r a p h i c s a n d S t a t i s t i c s i n t h e U S . Z i p p i a . h t t p s : / / w w w . z i p p i a . c o m / r e g i s t e r e d - d i e t i t i a n -<br />
j o b s / d e m o g r a p h i c s / . P u b l i s h e d S e p t e m b e r 9 , 2 0 2 2 . A c c e s s e d F e b r u a r y 1 , 2 0 2 3 .<br />
3 . K i n g J C . C o n t r i b u t i o n s o f W o m e n t o H u m a n N u t r i t i o n . J . N u t r . 2 0 0 3 ; 1 3 3 ( 1 1 ) : 3 6 9 3 - 3 6 9 7 . d o i : 1 0 . 1 0 9 3 / j n / 1 3 3 . 1 1 . 3 6 9 3<br />
4 . W o m e n ' s H i s t o r y M o n t h : 4 W o m e n W h o H e l p e d S h a p e t h e N u t r i t i o n I n d u s t r y . G l a n b i a N u t r i t i o n a l s .<br />
h t t p s : / / w w w . g l a n b i a n u t r i t i o n a l s . c o m / e n / n u t r i - k n o w l e d g e - c e n t e r / i n s i g h t s / w o m e n s - h i s t o r y - m o n t h - 4 - w o m e n - w h o - h e l p e d -<br />
s h a p e - n u t r i t i o n - i n d u s t r y . P u b l i s h e d M a r c h 1 9 , 2 0 2 1 . A c c e s s e d F e b r u a r y 1 , 2 0 2 3 .<br />
9
The Gut-Brain<br />
Connection and<br />
Vagus Nerve<br />
Written by: Sofie<br />
Van Moorleghem<br />
We all know that sometimes the<br />
stomach has a mind of its own. Have<br />
you ever wondered why you may feel<br />
like your heart is dropping into your<br />
stomach, or butterflies before a big<br />
presentation or exciting event? This<br />
happens because of the evolutionary<br />
connection between the brain and<br />
your digestive system. The digestive<br />
system is also known as the gut-brain<br />
as it is a part of your autonomic<br />
nervous system which has thousands<br />
to millions of neurons that run along<br />
your GI tract. The vagus nerve is a big<br />
part of this autonomic nervous system<br />
and the gut-brain axis, as it aids in<br />
many of the involuntary functions in<br />
our bodies such as digestion,<br />
breathing, and heart function. The gutbrain<br />
axis also sends tons of signals to<br />
and from the gut to the brain as it<br />
works in a beautiful, unified system<br />
advanced over hundreds and<br />
thousands of years to keep the human<br />
body safe and healthy.¹<br />
Additionally, the Vagus nerve can also<br />
influence many different areas of the<br />
brain and hence influence our moods.<br />
The gut-brain is affected by everything<br />
that we consume and can influence<br />
overall health, brain function, and wellbeing<br />
long term. This is because the<br />
Vagus nerve is not only connected to the<br />
organs of the GI tract but also to the<br />
neurotransmitters and hormones in the<br />
brain. For example, chemical<br />
messengers like dopamine, which<br />
controls satisfaction, serotonin, appetite,<br />
sleep, and GABA (a stress and anxiety<br />
reducer) are all necessary to help both<br />
the gut and the brain manage<br />
information to run properly. The gut<br />
microbiota produces the largest amount<br />
of serotonin and up to half of the<br />
dopamine in the body.² So, these<br />
chemical messengers and the Vagus<br />
nerve are important for guiding the<br />
internal organs to ensure that all signals<br />
within the GI tract are accounted for and<br />
correct. The delicate connection<br />
between the brain and the gut is super<br />
important, and interrupting this balance<br />
can be harmful, not only to our digestive<br />
systems but to emotions as well.<br />
10
So, while the Vagus nerve does<br />
influence some of the<br />
neurotransmitters involved with the<br />
gut, it can also influence some of the<br />
hormones of the pituitary gland in the<br />
brain and the adrenal gland with the<br />
kidneys. In stress responses, the gutbrain<br />
can aid in releasing stress<br />
hormones as they help to reduce nonessential<br />
digestive function to prepare<br />
for fight or flight situations. The two<br />
primary hormones released are<br />
cortisol and adrenaline as they are<br />
both used to overall increase blood<br />
pressure, enhance bodily functionality,<br />
and raise heart/respiratory rates.²<br />
These types of responses are helpful in<br />
fight or flight situations, but with poor<br />
diet choices and an impaired Vagus<br />
nerve, these hormones in excess can<br />
hurt more than help.<br />
We all know that what we nourish our<br />
bodies with can impact our total health<br />
and well-being. Therefore, with a healthy<br />
gut-brain connection and a thriving<br />
Vagus nerve, it can be an indicator of a<br />
long and healthful life. Decreased Vagus<br />
nerve and gut-brain axis function has<br />
been shown to increase feelings of<br />
depression, insomnia, and anxiety as<br />
well as chronic issues like ulcerative<br />
colitis and Crohn’s Disease. Since the<br />
lower part of your brain to the chest and<br />
abdomen are all where the Vagus nerve<br />
is overseas it is important to maintain<br />
this nerve to understand and preserve<br />
the regulation of your internal organs. To<br />
further aid in the support of your Vagus<br />
Nerve function, there are a few methods<br />
to help. A couple is, ingesting pro and<br />
pre-biotics (to increase microbiota),<br />
singing (to stimulate the Vagus nerve),<br />
Mediation/Breathing/Yoga (to decrease<br />
fight or flight response), and<br />
Craniosacral Therapy (to promote fluid<br />
movement in the brain).²<br />
11
As of now, more research on the Vagus<br />
nerve and its stimulation is being<br />
done, as it can be a new promising<br />
treatment for a multitude of mental<br />
health disorders and inflammatory GI<br />
disorders.³ With the new science<br />
coming out on the effect of microbiota<br />
gut bacteria on anxiety and mood, it<br />
can be a great alternative to regulate<br />
some of our stress responses as it can<br />
mitigate those symptoms. Regardless,<br />
it is important to maintain the health<br />
of both our brain and our gut as they<br />
are both interconnected systems that<br />
seek to control most of our bodily<br />
functions.<br />
Now we know that what we put in our<br />
bodies has a deep connection to all of<br />
our feelings, and preserving our<br />
microbiota and Vagus nerve is vital to<br />
maintenance of our emotions. So, start<br />
with some meditation and breathing, so<br />
you can maintain the health of your<br />
Vagus nerve and gut-brain axis today!<br />
Resources:<br />
1. Amy Myers MD, Michael. Vagal Tone:<br />
The Gut-Brain Axis & the Vagus Nerve |<br />
Amy Myers MD. Amy Myers MD.<br />
Published May 11, 2022.<br />
https://www.amymyersmd.com/article/v<br />
agal-tone/ Accessed February 1, <strong>2023</strong>.<br />
2. The Vagus Nerve and Gut-Brain<br />
Connection (+Interesting Facts about the<br />
Gut) - Superhumn. Superhumn.<br />
Published May 6, 2022.<br />
https://superhumn.com/vagus-nervegut-brain-connection/<br />
Accessed<br />
February 1, <strong>2023</strong>.<br />
3. Breit S, Kupferberg A, Rogler G, Hasler<br />
G. Vagus Nerve as Modulator of the<br />
Brain-Gut Axis in Psychiatric and<br />
Inflammatory Disorders. Front<br />
Psychiatry. 2018; 9:44. Published 2018<br />
Mar 13. doi:10.3389/fpsyt.2018.00044<br />
12
WOMEN’S HISTORY<br />
MONTH
M O N T H L Y H A C K S<br />
FEED<br />
YOUR<br />
GUT<br />
B y S o f f i e H a r r i s<br />
The body has many strains of both good and bad<br />
bacteria in the body. In a healthy body, one would<br />
have more good bacteria than bad bacteria.1<br />
Keeping this balance of more good bacteria<br />
compared to bad bacteria can reduce<br />
inflammation, which is a precursor to heart disease<br />
and obesity.1 You may have experienced some<br />
symptoms of poor gut health at least once. Some<br />
symptoms include abdominal pain, bloating, gas,<br />
constipation, diarrhea, and heartburn.2 These are<br />
only some of the more physical symptoms. The gut<br />
bacteria, or your microbiome, can also influence<br />
your emotions.2 The microbiome will send<br />
messages to the nervous system and causes<br />
mood swings.2 With the evidence presented, it is<br />
vital to keep up with the health of your gut<br />
bacteria. One way to maintain the health of your<br />
microbiome is to add more prebiotics and<br />
probiotics to your diet.3 Prebiotics are the foods<br />
that are used to feed the good bacteria in your gut<br />
so that they can grow and overpower the bad<br />
bacteria.3 Foods that contain these prebiotics are<br />
ones that are made of complex carbohydrates.<br />
Foods that contain these complex carbohydrates<br />
are usually plant foods and may contain fiber.4<br />
These foods include apples, berries, sweet<br />
potatoes, bananas, flaxseeds, garlic, carrots, and<br />
oats.3<br />
15
Probiotics are the combination of live bacteria and yeasts that live inside your body.5<br />
Probiotics are found in foods and drinks that are fermented.5 Examples of probiotic foods<br />
and drinks include kombucha, kimchi, sauerkraut, sourdough bread, miso soup, pickles, and<br />
yogurt.5 Adding these probiotic foods or drinks can help add more of the beneficial bacteria<br />
in the body which can help overpower the amount of the harmful bacteria that may be in the<br />
body.5<br />
Another important way to maintain the health of your microbiome would be to stay hydrated.2<br />
By drinking more water, the body will digest food quicker by softening the stool which can<br />
prevent constipation from occurring.6 Another important tip to create a healthy environment<br />
for the microbiome to flourish would be to reduce stress.2 Experiencing high amounts of<br />
stress can lead to craving more delectable treats which may not be the most nutritious treats<br />
to consume.7 The less nutritious treats can cause the growth of bad bacteria which leads the<br />
body more prone to inflammation, stress hormones, and autonomic nervous system<br />
changes.7 The harmful gut bacteria in turn gives off harmful substances like metabolites,<br />
toxins, and neurohormones that have huge effects on one’s emotions and eating habits.7 The<br />
harmful bacteria will increase levels of stress and the risk of developing depression.7<br />
Because the stress allowed for the multiplication of bad bacteria, the good bacteria would<br />
become weakened and numbers of them will start depleting.7<br />
Another way to keep the bad bacteria at bay would be to get enough sleep.2 When the body is<br />
deprived of sleep, the body releases an overabundance of peptides called cytokines.8 These<br />
proteins induce inflammation of the GI tract which leads to digestive issues like constipation,<br />
abdominal pain, diarrhea, etc.8 The inflammation is worsened if the individual has a digestive<br />
disorder like Crohn’s disease or irritable bowel syndrome.8 Thus, It is best to sleep for 7 to 8<br />
hours to keep the cytokines at an appropriate level.2 The last tip that can help maintain a<br />
healthy gut would be to implement exercise into your routine.2 The latest research results show<br />
that exercise can elevate the number of beneficial bacteria, add a more diverse population of<br />
bacteria, and improve the evolvement of the commensal bacteria.9 As stated before, you will<br />
want to build up the number of good bacteria so that it can overpower the bacteria in your<br />
system to prevent yourself from getting sick. It is also helpful to have diverse microbiota in<br />
your system to have a strong defense against a variety of diseases and illnesses.<br />
16
It is also beneficial to further the development of commensal bacteria. Commensal bacteria work<br />
to protect the immune system by fighting against harmful pathogens to prevent them from<br />
overwhelming the body. Remember that there are many fun ways to get some exercise such as<br />
walking your dog, playing frisbee with family and friends, swimming at the pool or beach,<br />
paintball, dancing with friends, skipping rope, hula hooping, or even trying a new sport like ballet,<br />
gymnastics, ice skating, or martial arts.10 Another benefit to exercising is that it helps keep your<br />
bowel movements regular which can prevent constipation and abdominal pain.<br />
To sum it up, to keep your GI tract happy and healthy all you need is to add more prebiotics and<br />
probiotics, drink plenty of water, diminish stress levels, get plenty of rest, and finally find ways to<br />
move around. These tips all contribute to regular bowel movements and minimize the risk of<br />
inflammation of the GI tract. Implementing these habits into your lifestyle can lessen your chances<br />
of experiencing abdominal pain, diarrhea, gas, bloating, constipation, and heartburn.<br />
R e f e r e n c e s<br />
1 . F r a n c i s c a n H e a l t h G e n e r a l H e a l t h a n d W e l l n e s s T e a m . G u t H e a l t h : W h y I s I t I m p o r t a n t ? F r a n c i s c a n H e a l t h w e b s i t e . P u b l i s h e d A u g u s t 2 4 , 2 0 2 2 .<br />
A c c e s s e d J a n u a r y 2 3 , 2 0 2 3 . h t t p s : / / w w w . f r a n c i s c a n h e a l t h . o r g / c o m m u n i t y / b l o g / g u t - h e a l t h - w h y - i s - i t -<br />
i m p o r t a n t # : ~ : t e x t = A % 2 0 h e a l t h y % 2 0 g u t % 2 0 m e a n s % 2 0 t h a t , l o w e r i n g % 2 0 t h e % 2 0 c h a n c e % 2 0 o f % 2 0 o b e s i t y<br />
2 . F r e d e r i c k H e a l t h . 1 0 S i g n s o f a n U n h e a l t h y G u t . F r e d e r i c k H e a l t h w e b s i t e . P u b l i s h e d J u l y 2 9 , 2 0 2 1 . A c c e s s e d J a n u a r y 2 3 , 2 0 2 3 .<br />
h t t p s : / / w w w . f r e d e r i c k h e a l t h . o r g / n e w s / 2 0 2 1 / j u l y / 1 0 - s i g n s - o f - a n - u n h e a l t h y -<br />
g u t / # : ~ : t e x t = F r e q u e n t % 2 0 d i s c o m f o r t % 2 C % 2 0 g a s % 2 C % 2 0 b l o a t i n g % 2 C , h a v e % 2 0 i m b a l a n c e s % 2 0 i n % 2 0 t h e % 2 0 g u t<br />
3 . G i n g r a s s o A . G o o d b a c t e r i a f o r y o u r g u t . M a y o C l i n i c H e a l t h S y s t e m w e b s i t e . P u b l i s h e d A p r i l 1 , 2 0 2 2 . A c c e s s e d J a n u a r y 2 3 , 2 0 2 3 .<br />
h t t p s : / / w w w . m a y o c l i n i c h e a l t h s y s t e m . o r g / h o m e t o w n - h e a l t h / s p e a k i n g - o f - h e a l t h / g o o d - b a c t e r i a - f o r - y o u r - g u t<br />
4 . P h y s i c i a n s C o m m i t t e e f o r R e s p o n s i b l e M e d i c i n e . T h e C a r b o h y d r a t e A d v a n t a g e . P h y s i c i a n s C o m m i t t e e f o r R e s p o n s i b l e M e d i c i n e w e b s i t e . A c c e s s e d<br />
J a n u a r y 2 3 , 2 0 2 3 . h t t p s : / / w w w . p c r m . o r g / g o o d - n u t r i t i o n / n u t r i t i o n - i n f o r m a t i o n / t h e - c a r b o h y d r a t e -<br />
a d v a n t a g e # : ~ : t e x t = C o m p l e x % 2 0 c a r b o h y d r a t e s % 2 C % 2 0 f o u n d % 2 0 m o s t l y % 2 0 i n , a n d % 2 0 m a n y % 2 0 o t h e r % 2 0 p l a n t % 2 0 f o o d s<br />
5 . C l e v e l a n d C l i n i c . P r o b i o t i c s . C l e v e l a n d C l i n i c w e b s i t e . R e v i e w e d M a r c h 9 , 2 0 2 0 . A c c e s s e d J a n u a r y 2 3 , 2 0 2 3 .<br />
h t t p s : / / m y . c l e v e l a n d c l i n i c . o r g / h e a l t h / a r t i c l e s / 1 4 5 9 8 - p r o b i o t i c s<br />
6 . P i c c o M F . D o e s d r i n k i n g w a t e r d u r i n g o r a f t e r a m e a l a f f e c t o r d i s t u r b d i g e s t i o n ? M a y o C l i n i c w e b s i t e . P u b l i s h e d M a y 2 5 , 2 0 2 2 . A c c e s s e d J a n u a r y 2 4 ,<br />
2 0 2 3 . h t t p s : / / w w w . m a y o c l i n i c . o r g / h e a l t h y - l i f e s t y l e / n u t r i t i o n - a n d - h e a l t h y - e a t i n g / e x p e r t - a n s w e r s / d i g e s t i o n / f a q - 2 0 0 5 8 3 4 8<br />
7 . M a d i s o n A , K i e c o l t - G l a s e r J K . S t r e s s , d e p r e s s i o n , d i e t a n d t h e g u t m i c r o b i o t a : h u m a n - b a c t e r i a i n t e r a c t i o n s a t t h e c o r e o f p s y c h o n e u r o i m m u n o l o g y a n d<br />
n u t r i t i o n . C u r r . O p i n i o n s i n B e h a v . S c i . 2 0 1 9 ; 2 8 ( n . d . ) : 1 0 5 - 1 1 0 . h t t p s : / / d o i . o r g / 1 0 . 1 0 1 6 / j . c o b e h a . 2 0 1 9 . 0 1 . 0 1 1<br />
8 . S l e e p A d v i s o r . H o w D i g e s t i o n A f f e c t s Y o u r S l e e p Q u a l i t y . S l e e p A d v i s o r w e b s i t e . U p d a t e d D e c e m b e r 2 7 , 2 0 2 2 . A c c e s s e d J a n u a r y 3 1 , 2 0 2 3 .<br />
h t t p s : / / w w w . s l e e p a d v i s o r . o r g / s l e e p - a n d - d i g e s t i o n /<br />
9 . M o n d a V , V i l l a n o I , M e s s i n a A , V a l e n z a n o A , E s p o s i t o T , M o s c a t e l l i F . E x e r c i s e M o d i f i e s t h e G u t M i c r o b i o t a w i t h P o s i t i v e H e a l t h E f f e c t s . O x i . M e d .<br />
a n d C e l l . L o n g e v i t y . 2 0 1 7 ; 2 0 1 7 ( n . d . ) : 8 . h t t p s : / / d o i . o r g / 1 0 . 1 1 5 5 / 2 0 1 7 / 3 8 3 1 9 7 2<br />
1 0 . C a n c e r R e s e a r c h U K . 3 0 f u n w a y s t o e x e r c i s e . C a n c e r R e s e a r c h U K w e b s i t e . A c c e s s e d J a n u a r y 3 1 , 2 0 2 3 . h t t p s : / / w w w . c a n c e r r e s e a r c h u k . o r g / g e t -<br />
i n v o l v e d / f i n d - a n - e v e n t / t h e - e x e r c i s e - c h a l l e n g e / 3 0 - w a y s - t o - e x e r c i s e<br />
17
T H E J U I C E<br />
C L E A N S E<br />
M y t h B u s t i n g<br />
Written By:<br />
Dahnine McCune-Moyer<br />
Maybe this has happened to you: You invite a<br />
friend out to lunch because you haven’t seen<br />
them in a long time, and they decline the<br />
lunch offer because they state they are on a<br />
“juice cleanse”. Turns out they are on a juice<br />
fast consuming nothing but juice for the next<br />
three days because they want to give their<br />
digestive tract a kind of “hard reset”. There<br />
are programs that provide juice cleanses or<br />
juice fasts that will ship you fresh juice to<br />
drink in a particular order. Most of these<br />
programs claim a cleanse will clear out your<br />
toxins and rest your digestive system. They<br />
are also considered a quick way to lose<br />
weight. Except, none of these are actually<br />
based on science.<br />
Let’s explore how a juice cleanse supposedly<br />
works and compare that with what we know<br />
about the human body. It is rare to find a<br />
juice program that explains what they mean<br />
by toxins or specifies any of them. A<br />
generally accepted definition of a toxin is<br />
that it is a kind of poison produced<br />
biologically. Don’t get me wrong, your body<br />
produces harmful byproducts like ammonia<br />
in our urine. But that is the thing, it ends up<br />
in your urine because it is filtered out first by<br />
your liver and then by your kidneys. Your<br />
body has built-in mechanisms to get rid of<br />
the bad stuff.<br />
Drinking juice for a few days isn’t going to<br />
make your liver or kidneys suddenly go into<br />
overdrive and clear anything and everything<br />
out. Your liver, kidneys, and digestive system<br />
are supposed to be constantly working. If<br />
they are not, that is what defines kidney or<br />
liver failure.<br />
These programs seem to present an image<br />
that there is all this extra gunk stuck to the<br />
sides of your intestines and the best way to<br />
get rid of it is to give yourself a good old<br />
18
fashion case of diarrhea to clean out the gunk.<br />
But our bodies are not old houses that the<br />
plumber needs to be cleanse. Instead, waste is<br />
constantly moving through a healthy digestive<br />
system. There is nothing that is hanging out in<br />
your intestines from the time you ate the<br />
watermelon seed when you were a kid to that<br />
double cheeseburger you ate a month ago.<br />
That has all moved on so to speak.<br />
The motility of your food is highly<br />
individualized, but a good range is 12-72 hours<br />
to be completely digested. This is all<br />
dependent on what has been consumed and<br />
how often you have a bowel movement. Your<br />
body absorbs what it can and removes the<br />
rest. Nothing gets stuck to the walls of your<br />
intestines.<br />
Some of these products claim to help you lose<br />
weight. Others emphasize that a cleanse<br />
should be for your health and not for weight<br />
loss, or to help put you on the path to<br />
healthier habits. These juice fasts can cause<br />
people to lose weight but most of it is water<br />
weight. Despite what it sounds like, this water<br />
weight is not just the weight you lose from<br />
urinating a bunch of water. It actually comes<br />
from glycogen in your muscles. Glycogen is a<br />
form of stored sugar (glucose) that your body<br />
uses when it is running low on energy. This is<br />
because you are consuming less calories than<br />
usual because you are only consuming juice.<br />
This is temporary weight loss because as soon<br />
as you start to eat normal again, you will<br />
replace all that glycogen stores and your body<br />
will recover.<br />
It is not necessarily dangerous if you do a<br />
juicing cleanse for a day or two. However, for<br />
any diet to work it needs to have the three<br />
“S’s” that is safe, simple, and sustainable. The<br />
juice cleanses tend to be very high in sugar,<br />
void of fiber, hypercaloric, and absent to low<br />
in protein. So, for one day, it will not do any<br />
harm but long term it is not sustainable. The<br />
other issue is the word “cleanse”. Your body<br />
doesn’t need to cleansed because your skin,<br />
your lungs, your liver, your kidneys, and your<br />
gastrointestinal tract do all these functions<br />
day in and day out. The human body is<br />
amazing at cleansing the body.<br />
Reference:<br />
1.https://badgut.org/information-centre/a-z-digestive-topics/inflammatory-boweldisease/#:~:text=Transit%20time%20is%20the%20duration,travel%20through%20the%20digestive%20<br />
2.https://www.healthline.com/nutrition/juice-cleanse#benefits<br />
3.https://www.healthline.com/nutrition/how-to-detox-your-body#Common-misconceptions-about-detoxing<br />
4.Betrosian AP, Agarwal B, Douzinas EE. Acute renal dysfunction in liver diseases. World J Gastroenterol. 2007;13(42):5552-5559. doi:10.3748/wjg.v13.i42.5552<br />
<br />
19
$ Paid $ leadership positions available as well as volunteers needed<br />
Give back to your community by preparing nutritious meals for<br />
seniors at the UNF Center for Nutrition and Food Security. Interested?<br />
Send your N# @ cnfs@unf.edu
Written By:<br />
Kate Overby<br />
Sometimes learning about the<br />
importance of gut health can get<br />
overwhelming. Focusing on high-fiber<br />
foods like fruits, vegetables, and whole<br />
grains is a good way to start taking<br />
care of your gut. This recipe is great for<br />
when you haven’t been to the grocery<br />
store in a while but still want<br />
something fresh, filling, and fast. This<br />
recipe also contains fruits, vegetables,<br />
and legumes that are great for your<br />
gut microbiome. Chickpea Salad tastes<br />
great on toasted sourdough bread and<br />
can be topped with lettuce, tomato,<br />
sprouts, and cucumber.<br />
Ingredients<br />
1 can drained and rinsed<br />
chickpeas<br />
1 avocado<br />
Salt and pepper to taste<br />
2 tsp minced garlic<br />
A dash of fresh squeezed lemon<br />
juice<br />
Fresh herbs of choice (parsley,<br />
sage, thyme, etc.)<br />
Optional- chopped red onion<br />
Instructions<br />
In a large bowl mash, all the<br />
ingredients together until it is<br />
the desired consistency (aim for<br />
that of tuna salad). Then, enjoy!<br />
21
Gut Health with Prebiotics<br />
Written by:<br />
Alicia Scott<br />
Probiotic vs Prebiotic Rich<br />
Foods<br />
22<br />
The study of the effects of probiotics<br />
and prebiotics on gut health has been<br />
expanding over the past several years.<br />
Probiotics are live microorganisms that<br />
give health benefits to the host when<br />
administered in adequate amounts.¹ On<br />
the other hand, prebiotics are food<br />
ingredients that are non-digestible and<br />
can have a beneficial effect on the<br />
host by stimulating the growth and/or<br />
activity of bacteria that already live in<br />
the colon.² The clear distinction<br />
between the two is that prebiotics feed<br />
bacteria, which are found in foods such<br />
as legumes, fruits, cereals, and other<br />
high carbohydrate-containing foods. A<br />
lot of probiotics are found in fermented<br />
foods such as yogurt, kefir, kimchi, and<br />
kombucha.<br />
Yogurt<br />
Kombucha<br />
Kimchi<br />
Legumes<br />
Apples<br />
Asparagus
When discussing probiotics and<br />
prebiotics, the microbiome and<br />
microbiota have to be discussed as<br />
well. A microbiome is the collective<br />
genome of a microorganism in a certain<br />
environment, and the microbiota is a<br />
group of microorganisms. Gut<br />
microbiota is essential for the<br />
fermentation of non-digestible products<br />
such as dietary fibers and endogenous<br />
intestinal mucus.³ The studied purpose<br />
of probiotics is that they may be able to<br />
restore the overall composition of the<br />
microbiome in the gut and introduce<br />
beneficial properties that can have<br />
positive results on gut inflammation.4<br />
Recent research is being conducted to<br />
see if there is any effect on probiotic<br />
and prebiotic supplementation when it<br />
comes to gut health in patients with<br />
stage 3-4 Chronic Kidney Disease<br />
(CKD). The study was a randomized<br />
controlled trial with 30 participants and<br />
some of the criteria included adults<br />
over the age of 18 and an estimated<br />
glomerular filtration rate between 15<br />
and 60 mL/min/1.73 m2. 5 The<br />
participants were either given a<br />
symbiotic supplement (mixture of a<br />
prebiotic and probiotic ) or a placebo<br />
and this was over a period of 12<br />
months.<br />
The goal of the study was to have<br />
participants describe their experiences<br />
while taking the supplements. Since<br />
the study was a qualitative study,<br />
participants were able to talk freely<br />
about how they felt, and it gave<br />
researchers insight. The general<br />
consensus from the questionnaires was<br />
that the symbiotic combination helped<br />
with the overall feel of their stomach<br />
and improved bowel movements. The<br />
researchers determined that there was<br />
limited evidence to show acceptance<br />
of symbiotic supplementation when it<br />
comes to CKD.<br />
With the limited results from the study,<br />
there were more limitations than<br />
strengths. The major strength of the<br />
study was the qualitative approach<br />
that was taken. The limitations of the<br />
study were that the selection criteria<br />
were strict. The participant pool was<br />
small, and the participants had to be<br />
English speakers. This excluded people<br />
of several different ethnicities and<br />
nationalities. The only CKD patients<br />
were those that were in stages 3-4,<br />
but the other stages were excluded.<br />
With these limitations and the overall<br />
results of the study, more research is<br />
needed to determine if applying a<br />
symbiotic complex is beneficial for<br />
improving gut health in Chronic Kidney<br />
Disease patients.<br />
23
References<br />
1. Hill, C., Guarner, F., Reid, G. et al. The<br />
International Scientific Association for<br />
Probiotics and Prebiotics consensus<br />
statement on the scope and<br />
appropriate use of the term probiotic.<br />
Nat Rev Gastroenterol Hepatol 11, 506–<br />
514 (2014).<br />
https://doi.org/10.1038/nrgastro.2014.<br />
66<br />
2. Connerton PL, Timms AR, Connerton<br />
IF. Using antimicrobial cultures,<br />
bacteriocins and bacteriophages to<br />
reduce carriage of food-borne<br />
bacterial pathogens in Poultry.<br />
Protective Cultures, Antimicrobial<br />
Metabolites and Bacteriophages for<br />
Food and Beverage Biopreservation.<br />
2011:181-203.<br />
doi:10.1533/9780857090522.2.181<br />
3. Valdes AM, Walter J, Segal E,<br />
Spector TD. Role of the gut microbiota<br />
in nutrition and health. BMJ. 2018.<br />
doi:10.1136/bmj.k2179<br />
4. Hemarajata P, Versalovic J. Effects<br />
of probiotics on gut microbiota:<br />
mechanisms of intestinal<br />
immunomodulation<br />
and<br />
neuromodulation. Therap Adv<br />
Gastroenterol. 2013;6(1):39-51.<br />
doi:10.1177/1756283X12459294<br />
24
W O R L D T E E N M E N T A L<br />
WELLNESS DAY<br />
MARCH 2, <strong>2023</strong>
S T U D E N T S P O T L I G H T :<br />
A L I C I A S C O T T<br />
What inspired you to pursue your<br />
degree?<br />
Growing up, I was what you would call<br />
a picky eater. I did not eat a wide<br />
variety of foods and my brother loves<br />
to remind me that I mostly lived on<br />
juice for most of my childhood. As I got<br />
older, I realized the importance of<br />
food, and I have been intrigued by<br />
nutrition ever since. My first<br />
introduction to the field of dietetics<br />
was after taking food and nutrition in<br />
ninth grade and learning about food<br />
science and the importance of macro<br />
and micronutrients. The decision to be<br />
a registered dietitian was made then<br />
and I have loved every step of the<br />
process so far.<br />
What activities or hobbies do you enjoy doing outside of school?<br />
Apart from studying and volunteering, my favorite hobby is spending time with my<br />
family. I love spending quality time with my parents even though it may not be as<br />
much as id like. I also love to read so whenever I can take a quick break away from<br />
school, I am in bed reading. I have also developed a love for grocery shopping. I love to<br />
just go to the store and walk around and see the different kinds of food they have<br />
even though I might not buy it. I think what may be described as chaos when being<br />
in the grocery store, is actually very calming to me.<br />
26
What advice would you give to<br />
incoming students entering the UNF?<br />
The one piece of advice I would give<br />
to incoming students is to get<br />
involved. I know going to a new school<br />
and being in a new environment can<br />
be scary, but you must be willing to<br />
get out there. I remember my very<br />
first-time entering college; I was the<br />
type of student that would just go to<br />
class and go home and it wasn’t until I<br />
started a job on campus that I<br />
developed friendships. Upon starting<br />
UNF, I made the decision that since I<br />
was going to be in a new<br />
environment, having people I can<br />
count on was important. I got involved<br />
in volunteering and different clubs<br />
and I was able to create relationships.<br />
What has been most challenging to you<br />
since beginning your program here at<br />
UNF?<br />
Moving away from home. Since my<br />
parents live in Fort Lauderdale and I had<br />
to move away for school, leaving home<br />
was very hard. Normally I would be able<br />
to just walk across the hallway and be in<br />
my parents’ room and see them when I<br />
wanted but now I have to drive hours<br />
away. Stressing about my parents while<br />
taking 15 credits and participating in<br />
different activities has not been easy but<br />
I know that it will be worth it in the end.<br />
What has been your favorite class in<br />
the Nutrition and Dietetics Program?<br />
Surprisingly, my two favorite classes<br />
have been the two that have<br />
challenged me the most, Advanced<br />
Nutrition Science and Medical<br />
Nutrition Therapy. Learning about<br />
the behind-the-scenes nutrients that<br />
food offers the body and then<br />
learning how we can apply that to a<br />
specific condition has been<br />
amazing. Being in MNT has shown<br />
me the importance of having a<br />
dietitian as a part of any medical<br />
team.<br />
27
What plans and goals do you have after<br />
graduation?<br />
My plan after graduation is to complete<br />
my dietetic internship and master’s<br />
program and then go on to pass the RD<br />
exam. My career goal is to work in an<br />
oncology center as an RD. I would love to<br />
be certified to work in oncology and learn<br />
more about nutrition related to organ<br />
transplants.<br />
Do you have a favorite inspiring quote or<br />
mantra that you live by and would like to<br />
share with others?<br />
My favorite quote has been one I have<br />
heard since attending primary school.<br />
“Labor Omnia Vincit”, which means “Hard<br />
Work Overcomes All Difficulties”. It was<br />
the motto of both my primary school and<br />
High school and it has gotten me<br />
through most of my academic career.<br />
Short answer Qs<br />
Favorite color?<br />
Black (even though it’s a<br />
shade) and pink<br />
Favorite food?<br />
French fries, sour foods,<br />
and chicken<br />
Favorite book?<br />
Alice's Adventures in<br />
Wonderland by Lewis<br />
Carroll<br />
Favorite pastimes?<br />
Taking a nap and reading<br />
Biggest fear?<br />
Ducks (All Birds)<br />
Greatest motivation?<br />
My parents<br />
Labor<br />
Omnia<br />
Vincit<br />
28
International Day of Forests<br />
<strong>March</strong> 21, <strong>2023</strong><br />
“Conserving and sustainably using forests<br />
is one of the best ways of protecting our<br />
planet and ourselves. Healthy forests are<br />
vital for all aspects of a healthy planet,<br />
from livelihoods and nutrition to<br />
biodiversity and the environment, but<br />
they are under threat. It’s up to us to<br />
safeguard these precious natural<br />
resources.”
Sports Nutrition<br />
How Does Gut Health Impact<br />
Athletic Performance?<br />
Athletic performance can be influenced by<br />
the gut microbiome during and after intense<br />
exercise.1,2 Recent studies have suggested<br />
that maintaining a healthy, well-balanced gut<br />
can boost energy levels and reduce<br />
inflammation.1 Improving gut health may<br />
help maximize training sessions, aid in the<br />
recovery process, and enhance overall<br />
health. These are all crucial aspects of being a<br />
competitive athlete. Therefore, the question<br />
of if there a link between gut health and<br />
performance arises. This is because your gut<br />
bacteria creates critical nutrients that your<br />
body requires during exercise, gut health and<br />
athletic training are related.1,2<br />
W R I T T E N B Y :<br />
A S A L A B B A S Z A D E H<br />
can accomplish. In order to maintain or<br />
increase load during extended physical<br />
activity, the body must draw on a variety<br />
of energy sources. Fortunately, a strong<br />
microbiota can contribute to this energy<br />
source. Short-chain fatty acids (SCFAs) are<br />
created by gut microbes when they digest<br />
and use food as fuel. These SCFAs serve as<br />
a substrate for a procedure known as<br />
gluconeogenesis, which produces glucose<br />
for muscles to consume as energy.2<br />
During vigorous training, energy availability is<br />
a significant limiting factor; the more energy<br />
your body has available, the more work you<br />
Additionally, athletic performance<br />
depends heavily on the gut microbiota's<br />
ability to reduce inflammation.3<br />
Inflammation results from the natural<br />
tearing of muscle fibers brought on by<br />
exercise. Blood flow to the afflicted area<br />
improves during the healing process to<br />
replace oxygen, supply energy to our<br />
muscles, and remove waste, which<br />
enables our muscles to recover and<br />
grow.3 Inflammation can be beneficial for<br />
the process of growing muscle, but can<br />
also be harmful to the immune system if it<br />
30
persists for an extended period of time.<br />
However, a strong stomach helps fight off the<br />
risk of excessive inflammation brought on by<br />
strenuous exercise.1-3<br />
In order to support a healthy gut, it's crucial<br />
to provide these tiny living microorganisms in<br />
your stomach with prebiotic-rich foods<br />
containing lots of fiber.2,4 Whole grains,<br />
legumes, fruits, vegetables, nuts, and seeds<br />
are a few great examples of these foods.<br />
Certain gut microorganisms won't have the<br />
energy they need to flourish if an individual<br />
follows a limited diet or doesn't consume<br />
enough of these items.4<br />
Overall, by sustaining your energy levels to<br />
aid in your recovery after a workout, the<br />
intestinal community in your stomach will<br />
have a significant impact on how well<br />
you exercise.1,2 While the benefits of<br />
exercise for overall health are widely<br />
recognized, it has only recently come to<br />
light that it also has a significant impact on<br />
the health of gut bacteria. Further<br />
investigation is required to fully<br />
comprehend the connection between<br />
physical exercise and the gut microbiome,<br />
as is the case with many other areas in the<br />
field of sports nutrition. In the meantime,<br />
you can do the following to support a<br />
healthy gut microbiome and athletic<br />
performance: prioritize sleep, adequate<br />
intakes of micro and macronutrients, and<br />
manage stress hormones.4 Athletes may<br />
benefit from this by having their sporting<br />
careers and general quality of life<br />
optimized.<br />
References:<br />
1.Mohr AE, Jäger R, Carpenter KC, et al. The athletic gut microbiota. J Int Soc Sports Nutr. 2020;17(1):24. Published 2020 May 12. doi:10.1186/s12970-020-00353-w<br />
2.Mach N, Fuster-Botella D. Endurance exercise and gut microbiota: A review. J Sport Health Sci. 2017;6(2):179-197. doi:10.1016/j.jshs.2016.05.001<br />
3.Barton W, Penney NC, Cronin O, et al. The microbiome of professional athletes differs from that of more sedentary subjects in composition and particularly at the functional<br />
metabolic level. Gut. 2018;67(4):625-633. doi:10.1136/gutjnl-2016-313627<br />
<br />
31
INTERNATIONAL COLLABORATION<br />
Doctorado en Ciencias de la Nutrición Traslacional, Centro Universitario de Ciencias de la Salud (CUCS),<br />
Universidad de Guadalajara (UdeG), Guadalajara 44320, Mexico<br />
T R A N S L A T I O N A L R E S E A R C H :<br />
IS IT<br />
APPLICABLE IN<br />
HEALTH<br />
PROMOTION?<br />
Written By:<br />
Ana Silvia Flores Vázquez; Ximena Emelia Ballato<br />
Bucio; Martha Betzaida Altamirano Martínez<br />
Currently, research and health systems are mainly focused on the curative field of<br />
diseases; however, the preventive approach has proven to be necessary to improve<br />
populations' health, and quality of life and reduce directly related costs if it is well<br />
implemented. Health promotion focuses precisely on preventing diseases and the<br />
maintenance of health. The World Health Organization defines it as "the process that<br />
allows people to increase control over their health" through multidisciplinary health<br />
programs 1. Its purpose is to positively influence the health behavior of people and<br />
populations despite the environmental and social conditions that affect their health 2.<br />
On the other hand, in recent years, the concept of "translational research" and its<br />
application in different areas of health has boomed. One of its best-known definitions<br />
refers to the process of transferring laboratory research to studies in humans and later<br />
to practice in real environments 3, a well-understood definition when we talk about<br />
curative treatments, such as the development of drugs. However, when we talk about<br />
health promotion, the application of translational research is not entirely clear, so how<br />
could translational research contribute to developing and improving health<br />
promotion?<br />
32
To answer this question, we must further analyze the concept of translational research;<br />
Mc Gartland et al. 4 define it as one that "fosters the multidirectional integration of basic<br />
research, patient-oriented research, and population-based research, with the long-term<br />
goal of improving public health." That is, to develop a strategy based on different phases<br />
of research that contribute to improving the health of the population; according to this,<br />
there are three main phases of translational research (T1, T2, and T3), which can be<br />
applied to different areas, including health promotion.<br />
T1 Basic research: its objective is to identify the mechanisms of diseases or health problems;<br />
although for many areas, this implies laboratory studies, for health promotion, this stage<br />
refers to pre-intervention studies, that is, formative evaluation or the foundations for the<br />
development of the health promotion program. The latter includes studies that examine<br />
the problem to address and the associated factors, such as observational studies, survey<br />
studies, and qualitative research studies, such as focus groups. In addition, studies that<br />
evaluate the characteristics and efficacy of existing related interventions are included, as<br />
well as the analysis of theoretical foundations and evaluation of intervention tools 3,5.<br />
T2 Patient-oriented research: its objective is to apply basic research in human studies<br />
under controlled environments that maximize the research's internal validity (the degree<br />
to which changes in the dependent variable are the result of the independent variable).<br />
This kind of research is usually related to clinical studies. However, controlled<br />
observational studies are also considered, and in the case of health promotion, small-scale<br />
intervention studies are included, preferably randomized controlled trials, to assess the<br />
efficacy of interventions, i.e., their ability to produce the desired effect 3,5.<br />
T3 Population-based research: aims to expand and disseminate research through largescale<br />
studies and actual practice (evaluating its impact on public health). External<br />
validity is maximized here, that is, the generalization of the results to non-experimental<br />
conditions or different populations. Therefore, the evaluation of dissemination,<br />
implementation, and effectiveness should be included, considering both effectiveness<br />
and efficiency (ability to produce the desired effect with the minimum possible<br />
resources). In the case of health promotion, it refers to intervention studies applied in<br />
sample sizes more representative of the population and natural field conditions and the<br />
evaluation of the impact of health promotion on public health 3,5.<br />
33
Having analyzed the application of translational research in health promotion, we ask<br />
ourselves a second question: is translational research necessary in developing health<br />
promotion programs? For example, consider public policies and health promotion<br />
programs implemented on a large scale, arising from ideologies and not from<br />
translational research; how likely are they effective and efficient? Most likely, they will<br />
require excessive resources to invest in their implementation, and there are low<br />
probabilities of effectiveness.<br />
Otherwise, when health promotion programs at the population or public level arise from<br />
translational research, how likely are they to be effective and efficient? they are more<br />
effective and they also save a large number of resources, this is because they have the<br />
following characteristics: 1) they are based, first of all, on the existing scientific knowledge<br />
about the health problem, the factors associated with the problem and the intervention<br />
methods that have been shown to be more effective, 2) have validated instruments and<br />
techniques to evaluate the results of health promotion, in the short, medium and long<br />
term, 3) the previous small-scale studies that demonstrated that the intervention is<br />
capable of producing the desired result in the health problem, in controlled<br />
environments, 4) are preceded by medium-scale studies that verified the efficiency of<br />
the intervention (the optimal use of resources) and the feasibility to implement and<br />
maintain this program over time and 5) have evaluations of the degree of dissemination,<br />
implementation and effectiveness of the health promotion program at the population<br />
level (in actual environments). Therefore, the answer to the second question posed is yes,<br />
translational research is valuable and necessary for developing effective and efficient<br />
health promotion programs.<br />
In conclusion, although many definitions of translational research are more readily<br />
applicable to the curative setting, health promotion can take advantage of this<br />
perspective, so that translational research guides the development of different health<br />
programs and interventions aiming at disease prevention and health maintenance.<br />
Translational research is necessary and urgent to have health promotion actions that<br />
facilitate resources optimization that can face health problems from a preventive<br />
approach.<br />
References:<br />
1. OPS,OMS. Promoción de la Salud. Published 2021. Accessed November 21, 2021. https://www.paho.org/es/temas/promocion-salud<br />
2. College of Public Health. What is health promotion? University of Giorgia. Published 2021. Accessed November 23, 2021.<br />
https://publichealth.uga.edu/departments/health-promotion-behavior/what-is-health-promotion/<br />
3. Zoellner J, Van Horn L, Gleason PM, Boushey CJ. What Is Translational Research? Concepts and Applications in Nutrition and Dietetics. J<br />
Acad Nutr Diet. 2015;115(7):1057-1071. doi:10.1016/j.jand.2015.03.010<br />
4. Mc Gartland Rubio D, Schoenbaum EE, Lee LS, et al. Defining translational research: Implications for training. Acad Med. 2010; 85(3):470-475.<br />
doi:10.1097/ACM.0b013e3181ccd618<br />
5. Glasgow RE, Linnan LA. Evaluation of theory-based interventions. In: Glanz K, Rimer BK, Viswanath K, eds. Health Behavior and Health<br />
Education: Theory, Research, and Practice. 4° ed. EUA: Jossey-Bass A Wiley Imprint; 2008:487-508.<br />
34
Meet the team<br />
Editor in Chief<br />
Co-Editor in Chief &<br />
Head Publisher<br />
Saily<br />
Treasurer<br />
Georgina<br />
Priscilla<br />
Medero<br />
Brace<br />
Stevens<br />
Social Media<br />
Faculty Advisor<br />
Flyer Creator<br />
Manager<br />
Lindsey<br />
Dr. Alireza<br />
Angela<br />
36<br />
Cedeno-Ortiz<br />
Jahan-Mihan<br />
Martinez-Zea
Meet the team<br />
Writer<br />
Sofie Van<br />
Moorlegham<br />
Writer<br />
Dahnine<br />
McCune-<br />
Moyer<br />
Writer<br />
Alicia<br />
Scott<br />
Writer Writer Writer<br />
Asal<br />
Abbaszadeh<br />
Isabelle<br />
Brazelton<br />
Kate<br />
Overby<br />
37
Meet the team<br />
Writer<br />
Writer<br />
Editor<br />
Sophia<br />
Harris<br />
Ashley<br />
Valle<br />
Delaney<br />
Tindal<br />
Editor<br />
Giovanna<br />
Faria<br />
Editor<br />
Maryam<br />
Alnouman<br />
Publisher<br />
Laurel<br />
Dunathan<br />
38
Meet the Team<br />
Publisher<br />
Zelina<br />
Vazquez<br />
39