11.7 Summary
Key Takeaways
- Proper nutrition involves balancing calorie intake, focusing on nutrient-dense foods, and ensuring an adequate supply of macronutrients and micronutrients.
- Simple carbs provide quick bursts of energy but can lead to crashes if consumed in excess, while complex carbs offer longer-lasting energy and often include beneficial fiber.
- Lean meats, seafood, dairy, and plant-based options can be healthier choices compared to heavily processed or fried proteins.
- Unsaturated fats are generally more beneficial than saturated or trans fats.
- Vitamins and minerals, though needed in smaller amounts, are crucial for immune function, bone health, and transporting oxygen in the blood.
- Adequate water intake is vital for hydration and temperature regulation.
- Cycling through NREM and REM stages is essential for physical restoration, memory consolidation, and brain “clean-up” processes.
- Chronic sleep deprivation can affect metabolic health, mood, and cognitive performance.
- Good personal hygiene, routine medical check-ups, technological hygiene, and consistent sleep habits form the foundation of a balanced, healthy lifestyle.
Key Terms
- Nutrition: a science and process by which the body takes in calories in the form of food to sustain life, maintain health, and support growth.
- Calorie: a unit of energy used to quantify the amount of energy provided by food.
- Nutrient: a substance that provides essential nourishment for the growth, development, and maintenance of life. Nutrients are required by the body to function properly and are typically obtained from food. They can be classified into two main categories such as macronutrients (carbohydrates, proteins, fats) and micronutrients (vitamins, minerals, and water).
- Macronutrients: These are large nutrients that our body needs in large quantities, such as carbohydrates, proteins, and fats.
- Simple carbohydrates: These are sugars that your body can break down quickly and give you a q uick burst of energy. Foods like candy, soda, and pastries have a lot of simple carbs.
- Complex carbohydrates: These carbs have more complex structures that take longer for your body to break down, and because your body digests these carbs more slowly, you get a more steady supply of energy. They also often come with vitamins, minerals, and fiber, which help keep your digestive system healthy and make you feel full longer.
- Micronutrients: Substances your body needs in smaller amounts compared to macronutrients (carbs, proteins, and fats). They include vitamins, minerals, and water, which you need in fairly large quantities, even though they’re often grouped as micronutrients.
- Vitamins: Organic compounds (they contain carbon) essential for many body functions, such as immune response, energy production, and bone strength.
- Minerals: Inorganic elements (they do not contain carbon) that support bodily functions such as bone strength and oxygen transport.
- Water: Although grouped with micronutrients, water is something we need in large quantities every day. It’s an inorganic compound (no carbon) and crucial for life. It helps regulate body temperature, aids digestion and nutrient transport, and makes up around 60 to 70% of your body.
- Metabolism: It’s the process by which your body converts the food you eat into the energy you need to function. Some people have a faster metabolism (they burn calories more quickly), while others have a slower one.
- Non-Rapid Eye Movement (NREM): NREM Sleep is broken down into three stages: N1, N2, and N3. In N1, you are moving from being awake to being asleep. In N2, your heart rate slows, your body temperature drops, and your brain relaxes more, preparing for a deeper sleep. N3 is the state of deepest sleep and the hardest to wake someone up from. This stage is critical for physical growth, muscle repair, and overall restoration.
- Rapid Eye Movement (REM): Occurs 10 to 20 minutes during early sleep and 30 to 60 minutes later in sleep. Eyes move quickly under your eyelids; this is when our most vivid dreams happen during REM. REM helps your brain process information from the day and store it in long-term memory.
- Sleep hygiene: Sleep hygiene refers to good habits and practices that help you get consistent and sufficient high-quality sleep.
- Personal hygiene: Refers to the everyday practices that protect your health and boost your sense of well-being. These habits not only keep you looking and feeling fresh but also prevent the spread of infections and illnesses.
- Technological hygiene: Refers to managing your use of devices and online activities in a way that promotes rather than harms your overall health.
