”You are what you eat, absorb, and don't excrete." - Dr Bryan Walsh
This statement highlights the importance of not only the quantity of food we consume but also how our bodies process and utilise it. In this blog, we will explore the effects of both undereating and overeating on metabolism, caloric intake, and gut health. We will also discuss the role of micronutrients and provide tips to enhance digestion for optimal well-being.
Under Eating and Metabolism:
When we consistently consume fewer calories than our body needs, it goes into a state of energy deprivation (it believes it is starving). This triggers the sympathetic nervous system, putting our body in a stress response and leading to a catabolic state (breaking down our hard earned muscle).
Under eating can have the following effects:
Inadequate Nutrient Absorption: Insufficient caloric intake means limited nutrients available for absorption after digestion. This can lead to deficiencies that affect normal bodily functions and energy levels.
Leaky Gut: To compensate for the lack of nutrients, the body may create a leaky gut, where the intestinal barrier becomes permeable. While this allows for increased nutrient absorption, it also enables the absorption of harmful bacteria, viruses, and other substances. This can contribute to digestive issues, intolerances, bloating, and a weakened immune system.
Slowed Metabolism: Undereating signals the body that it is in a state of starvation. In response, the metabolism slows down to conserve energy, making it more difficult to lose weight or maintain a healthy weight.
Muscle Loss: Inadequate caloric intake can cause the body to break down muscle tissue for energy, leading to muscle loss. This can result in decreased strength, compromised athletic performance, and a slower metabolism.
Nutrient Deficiencies: Undereating often means insufficient intake of essential vitamins, minerals, and macronutrients. This can result in nutrient deficiencies, impairing various bodily functions and leading to fatigue, weakened immune function, poor cognitive performance, and other health issues.
Hormonal Imbalances: Consistently not consuming enough calories can disrupt hormonal balance, affecting the production and regulation of hormones such as cortisol, insulin, and reproductive hormones. This can lead to irregular menstrual cycles, decreased fertility, mood swings, and reduced libido.
Psychological Impact: Undereating can have significant psychological effects, including increased cravings, obsession with food, feelings of deprivation, anxiety around eating, and a negative relationship with food. It can also contribute to disordered eating patterns and the development of eating disorders.
Gut Issues and Impaired Iron Absorption: Iron absorption is a complex process that involves various factors, including stomach acid, enzymes, and transport proteins. Gut issues such as celiac disease, Crohn's disease, ulcerative colitis, and gastrointestinal surgeries can interfere with iron absorption, leading to anemia despite adequate dietary iron intake. These conditions may cause inflammation, damage to the intestinal lining, or affect the functionality of the digestive system, hampering iron absorption. Anaemia can be caused by more than just insufficient iron intake.
Overeating and Metabolism:
On the other end of the spectrum, consistently consuming more calories than required can lead to anabolic reactions and chronic inflammation.
Overeating can have the following effects:
Chronic Inflammation: Excessive calorie intake, particularly from highly processed foods, can trigger inflammation in the body. Chronic inflammation is associated with various health issues, including cardiovascular diseases, insulin resistance, and obesity.
Along with chronic inflammation overeating can cause gut issues, hormonal imbalances, chronic stress, depression, anxiety, diabetes and other short and long term health issues.
The Role of Micronutrients:
Caloric intake alone does not guarantee optimal well-being. Our bodies require a balance of macronutrients (protein, carbohydrates, and fats) as well as micronutrients (vitamins, minerals, antioxidants) to function properly. Neglecting micronutrient intake, even in a calorie deficit or surplus, can lead to various health issues, such as fatigue, irregular periods, constipation, bloating, and long-term health concerns.
Vitamins and minerals act as cofactors for enzymes, enabling them to carry out essential chemical reactions. They support energy production, metabolism, immune function, growth and development, cognitive function, and many other physiological processes. For example, vitamin C is crucial for collagen synthesis and immune function, while iron is necessary for oxygen transport and red blood cell production.
When the body lacks sufficient micronutrients, deficiencies can manifest, leading to various health issues. For instance, a deficiency in vitamin D may compromise bone health and calcium absorption, resulting in weakened bones and an increased risk of fractures. Inadequate iron intake can lead to iron deficiency anemia, causing fatigue, weakness, and impaired cognitive function. Vitamin C deficiency can lead to scurvy, characterised by fatigue, weakened immune function, and impaired wound healing.
In addition to specific deficiencies, insufficient overall micronutrient intake can contribute to a range of health problems, such as compromised immune function, impaired growth and development, increased susceptibility to infections, poor wound healing, fatigue, cognitive difficulties, and an increased risk of chronic diseases.
Tips for Improved Digestion:
To enhance digestion and maximise nutrient absorption, consider incorporating the following practices into your routine:
Avoid, or at least limit Sugar: Sugar consumption is linked to increased inflammation and imbalances in gut bacteria, which can disrupt digestion and lead to various digestive issues.
Avoid Alcohol: Alcohol is known to irritate the gastrointestinal tract, disrupt the gut microbiome, and impair nutrient absorption. Eliminating or reducing alcohol consumption can help restore gut health and support better metabolism.
Cycle your Deficit/Surplus: To prevent the metabolism from slowing down, or adaption, or health issue occurring it is important to cycle calories, or take a 'break' from dieting every 8-16 weeks, or for women, this can be done monthly during the menstrual cycle.
Chew Properly: Take the time to chew your food thoroughly (around 15-30 times or until liquid). Proper chewing aids in the breakdown of food and makes it easier for the stomach and digestive system to process.
Eat Mindfully: Create a calm eating environment and allow yourself time to eat without rushing. Eating in a stressed state can impair digestion, particularly for carbohydrates. Engage in relaxation techniques, such as meditation or finding a quiet place, before meals.
Consider Multivitamins: While it's always best to obtain nutrients from whole foods, incorporating a high-quality multivitamin can help fill potential micronutrient gaps, especially when in a deficit.
Conclusion:
Balancing caloric intake, ensuring adequate micronutrient consumption, and supporting optimal digestion are essential for overall well-being. Whether you're aiming for weight loss or muscle gain, it's crucial to prioritise nutrient-dense foods and maintain a sustainable approach to your dietary habits. Remember, your body functions best when provided with the right balance of nutrients, allowing you to thrive and maintain long-term health.
If you feel you are undereating or overeating and need to make changes we are available to assist you in making the changes necessary to provide your body with what it needs to be optimal and healthy.
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