Candice Hines-Tinsley: In a 5. Here's your lecture for Chapter 3. The Remarkable body, chapter 3, is one of my favorite chapters, just as it discusses how we process everything that we eat, and then digest and absorb and eliminate it. But it really does answer the question, or, or I guess, justifies the statement. Candice Hines-Tinsley: We are what we eat. So when we learn about the nutrients and foods, and how then our body will extract them through digestion and absorption. It makes sense for us to focus on healthier food so that we have those types of materials to support a healthy body. So Candice Hines-Tinsley: let's get started again. Skipping icebreakers and learning objectives. Please feel free to read those on your own Candice Hines-Tinsley: and this 1st section here. There's nothing you need to take notes about. There won't be any test questions. But just to kind of like, set the stage here. So we're looking at just Candice Hines-Tinsley: basically how our body is formed. And it's interesting to understand that nutrition plays a role at the very basic cellular level. So this is what this upcoming section is going to cover. So Candice Hines-Tinsley: again, just a a review for something you've taken, maybe, like biology or microbiology. Candice Hines-Tinsley: anatomy. Again, you probably have learned about these types of things. But so a cell is just self-contained, living entity. It does depend on the rest of the body's cells to supply its needs. Our genes determine the nature of cells work, so things are already established within our DNA Candice Hines-Tinsley: And so then, when we look at again like Candice Hines-Tinsley: the needs of cells on the very basic level. Candice Hines-Tinsley: they need to be healthy, so that Candice Hines-Tinsley: then they can form into healthy tissues which form into healthy organs which form into a healthy Candice Hines-Tinsley: body. So that's basically what we're looking at in terms of like production of proteins. A lot of the structures Candice Hines-Tinsley: and compounds in our body are protein based so enzymes that help with digestion are protein based. Hormones are protein based, of course, our muscles structural proteins. So again, we're looking at the need. For, of course, protein in the diet to support the proteins in the body. Candice Hines-Tinsley: So again, cells are organized into tissues that perform specialized tasks. The example Brooke gives is an individual. Muscle. Cells are joined together to form muscle tissue, and then tissues are grouped together to form organs right? And so that example would be in the heart, muscle, tissues, nerve tissues, connective tissues, and others all work together to pump blood Candice Hines-Tinsley: throughout the body. And then all of these organs form a system within the body. They're kind of partnering up with each other if you will, so an example is the heart, lungs, and blood vessels cooperate as part of the cardio respiratory system to deliver oxygen to all the body cells Candice Hines-Tinsley: again. Nothing really to take note of here. Just kind of establishing some foundational information. So blood travels within our arteries, veins, and capillaries, and obviously the heart's chambers pumping the blood out. Plasma is the cell free fluid, part of blood and lymph, and Candice Hines-Tinsley: that is a little bit of note, just because when we talk about how we digest fat, we'll talk about the lymph Candice Hines-Tinsley: part of blood. So lymph is the fluid that moves from the bloodstream into tissue spaces, and then travels in its own vessels. The lymphatic system which eventually drains back into the bloodstream Candice Hines-Tinsley: and the lymphatic system plays a critical role in the immune system function. Candice Hines-Tinsley: And so sometimes like, when you're sick, you might feel like where your lymph nodes are like in your throat, under your arms that they might be a little tender, a little swollen. It's usually just because all the white blood cells are collecting there and trying to Candice Hines-Tinsley: fight whatever's happening right? And then we've got extracellular and intracellular fluids that are outside or inside of a cell. Candice Hines-Tinsley: and again keeping balance, making sure everything is where it's supposed to be. Candice Hines-Tinsley: I'll let you review the blood flow if you are interested in that. But again, no test questions here. Candice Hines-Tinsley: And you can look at this information on your own, if you'd like Paul. Candice Hines-Tinsley: Moving on to the hormonal and nervous system. So now these are going to be a little bit more integral into nutrition, and how we Candice Hines-Tinsley: like regulate the foods that we eat, and, for example, our blood sugar here. So hormones are chemicals secreted by glands that act as messengers that stimulate various organs to take action. So Candice Hines-Tinsley: kind of like to think of like hormones as as Candice Hines-Tinsley: like a piece of mail right? So you get, let's say, a bill in the mail to pay your car payment, and so on. That bill, it's going to say. Candice Hines-Tinsley: Candace Tinsley, you need to pay $300 on this date to this address. Candice Hines-Tinsley: and so then I write a check or send the money in that amount to that address by that day. So the mail was the hormone, telling me as the messenger what to do, and so then I perform that action. So hormones like insulin, are telling certain elements in the body like blood sugar to move to a different location. So I do want you to highlight Candice Hines-Tinsley: this example. Here we're going to talk about Insulin and Glucagon a couple times throughout these chapters, so good to be familiar with, that so insulin and Glucagon are 2 hormones. Hormones, again, are protein based. So 2 hormones produced by the pancreas, which is the gland used to regulate the body's blood, glucose or blood sugar. Candice Hines-Tinsley: So how do hormones affect nutrition? Well, they help to help by regulating the digestive system in response to meals or fasting, so hormones will be released to send messages to Candice Hines-Tinsley: our brain to say, Hey, find food or foods here? Thanks so much. We're getting full. Let's stop. Which then goes into helping to regulate hunger and appetite, hunger. And again, we'll talk about some of these terms throughout the chapter. But hunger, if you want to make a note, is the Candice Hines-Tinsley: physiological response to needing food. So if you think about it, hunger is not a pleasant sensation, right for most of us, when we feel hungry, like truly hungry. Candice Hines-Tinsley: Our stomach may hurt. We might feel a little nauseated. Get headaches. I don't know about you, but I get grumpy, so that whole hangry characteristic is legit, we might get shaky or anxious. Candice Hines-Tinsley: sweaty. Even so, your body's telling you Candice Hines-Tinsley: as loudly as it possibly can to find food, or else so it's the physiological response, whereas appetite is the psychological response. So appetite is a little bit more enjoyable because it's, you know, when you look at a picture of food, and that looks good on the menu, or you and your friends are talking about Candice Hines-Tinsley: going out for sushi. And so you're excited about that because you like sushi or Candice Hines-Tinsley: This is my weakness. I'm at the grocery store, and I smell the French bread being baked, and it's warm by the checkout, so I always have to grab one so it's those types of things. Appetite gets us into trouble, though, because it literally will say we don't need to be hungry. Let's just eat because it tastes good. It smells good. It gives us a nice memory. Candice Hines-Tinsley: And so we follow the appetite more often than not, and we tend to then overeat because of it. Candice Hines-Tinsley: hormones influence, appetite, changes during women's reproductive years. So it is also accurate women who are still menstruating, so premenopausal women Candice Hines-Tinsley: might feel cravings for certain types of foods and different amounts of food during her period. Candice Hines-Tinsley: and so it does not really reflect like deficiency. Some people will say, Oh, well, I'm craving steak, so I must be deficient in iron, and that's not always the case. So Candice Hines-Tinsley: it's not something that we want to like connect with the nutrient deficiency. It more is just so. The change in hormones affect the acuity of smell of taste. Candice Hines-Tinsley: and so that would trigger, then the appetite response. Candice Hines-Tinsley: We also have hormones that are going to regulate our body's reaction to stress suppressing hunger and digestion. So it's that whole fight or flight syndrome. If you've learned about that in other science classes before, it's just again kind of flooding the body with energy from these hormones to make sure that we have what we need to run for our lives or fight for our lives, whatever the situation might be. Candice Hines-Tinsley: But then it kind of suppresses that hunger and digestion puts that on hold so that everything can be focusing on this fight or flight. Candice Hines-Tinsley: The nervous system is how everything travels, then. So how messages are basically being delivered. So the hunger regulation is coordinated by the brain. So I want to jump down here and have you highlight the hypothalamus. So the hypothalamus is basically located like in between your eyes, like in your forehead area, but obviously within the brain, so deeper within. But it's kind of like that, you know. Candice Hines-Tinsley: thinking center. And it's receiving Candice Hines-Tinsley: these messages. So all throughout our gut, we have these receptors that can identify the presence or absence of food, and so, if there's no food there, then they'll be sending a message. These receptors from the Gut will send a message to the hypothalamus to say, Hey. Candice Hines-Tinsley: there's no food here. We need food, and then that triggers your stomach to start to growl, or to you know, kind of Candice Hines-Tinsley: do its little hungry dance. You might start to notice that you've got a headache or your mouth is watering, or whatever you know, triggers you to identify that you're hungry. Candice Hines-Tinsley: You find food hopefully you eat food. Candice Hines-Tinsley: and then your body will send another message. Those receptors in the gut will send another message to your Happy Family, saying, Thank you so very much. Food is here. We're satisfied. Let's stop eating. And if only it was that easy right? Because, unfortunately, it takes a good 15 ish minutes for the messages to be sent and received. So what do you think is happening within those 15 min, even though Candice Hines-Tinsley: the body knows it's full right? It's it's comfortably full. We continue to eat because we haven't received that message yet, so we're shoveling food into our face, and then, after we're done, we're like, Oh, my gosh! I'm so full my pants are tight. I feel uncomfortable, right? And so it's important that we do start to identify and listen to our bodies cues even the slightest little message, so that Candice Hines-Tinsley: we're eating just what we need and not overdoing it. Babies do this excellently. Candice Hines-Tinsley: excellently, and I'll show you a picture of that in a little bit. Candice Hines-Tinsley: Here's that fight or flight reaction we talked about, and the neurotransmitters are sending or receiving these hormones, epinephrine and norepinephrine. And so that's what's then fueling the fight or flight reaction Candice Hines-Tinsley: within that the metabolism speeds up again, it's burning calories pretty quickly. And so after that, you might feel kind of like a let down and maybe even feel hungry because you've burned excessive calories in a short period of time. Candice Hines-Tinsley: So it's just interesting again to kind of see how everything interrelates. Candice Hines-Tinsley: I'll skip through this. So now let's hit the digestive system. Candice Hines-Tinsley: And so I mentioned a moment ago that babies are really good at assessing their hunger versus appetite because they were born with the ability to just really listen to their bodies, cues, or messages, for when they're hungry, when they're not hungry. Candice Hines-Tinsley: And so, you know, if you've ever fed a newborn baby, it's not like they were telling you. Candice Hines-Tinsley: I need to eat right now with words right? But their actions let you know. So they're fussy. They're crying. They might, if they're old enough to maybe be sitting like in a high chair at the table watching you eat, they might start to mimic Candice Hines-Tinsley: you chewing food. They might start to suck on their fingers, or if you're holding them, maybe suck on your shoulder because they're they're trying to tell you that they're hungry right? And so then we feed them. And how do you know a baby is done eating like that? They're full Candice Hines-Tinsley: again. They're not going to be like man. That was good. Thanks. So much can't eat anymore. They basically just stop eating right? Maybe fall asleep, and and all's done, you know, and if you try to Candice Hines-Tinsley: feed them more, whether it's through the bottle or the breast. Or you know, baby food. I mean, they're basically bobbing and weaving, trying to get away from that spoon. So they know that they're done right. Unfortunately, as adults, we've kind of been reprogrammed to think like, well, we have to finish our food and clean our plate. And so we start to Candice Hines-Tinsley: put that on to, you know, feeding a baby, we need to kind of take a step back and and recognize a couple things. Number one like I said, the baby is born with the ability to recognize Candice Hines-Tinsley: when they're hungry and when they're satisfied or satiated or full another all synonyms for the same concept. Candice Hines-Tinsley: So if we start to override that ability for them to to monitor that and to kind of regulate that. Then that's when we start to introduce the concept of, you know, just overeating and letting appetite take over because it tastes good. Candice Hines-Tinsley: So speaking of taste. Then we were all basically born with the ability to taste 5 basic flavors if you will, so sweet, sour, bitter, salty, and umami, which is kind of like a savory flavor. Candice Hines-Tinsley: and some of these flavors we have a higher preference for, and this was just in the design of our making, so we have a higher preference for sweet foods or sugar. Candice Hines-Tinsley: and that was because, again, kind of Candice Hines-Tinsley: picture, you know. Go back into early human history, you know, the hunter gatherer societies if they were trying to figure out what they could eat if they tasted a berry that was sweet that was typically safe to eat, so they would be able to eat that, get the calories and the energy from that, and and be healthy. Candice Hines-Tinsley: whereas if they tasted a berry that was bitter then that could be an indicator of something that was not safe to eat. Right? So so the body adapted to just knowing that sweet brings in energy or calories. Candice Hines-Tinsley: Salty foods also Candice Hines-Tinsley: are highly preferred, kind of just by nature, and that's again to ensure that we're getting electrolytes like sodium and chloride and potassium, and helping to balance all of that out. And then fatty foods. We have a high affinity for fatty foods again, making sure that we are getting essential fatty acids Candice Hines-Tinsley: and keeping us satisfied, giving us nutrient dense foods, or I just say, more calorie dense foods than nutrient dense. Necessarily Candice Hines-Tinsley: early on. Of course it would. It would be more things like olives or Candice Hines-Tinsley: avocados, things that were going to be nutrient, dense as well. But in these days most of our fatty foods are, you know, kind of empty calories. So even though we have a preference for these, and they're all around us. Think about all the foods that we eat, all the processed foods, especially, that have added sugar, added salt, added fats. We just really kind of Candice Hines-Tinsley: tune into those more often and again let appetite take over, which means that we're going to be dealing with excessive caloric intake, which then leads to weight gain right? So Candice Hines-Tinsley: again, we want to be aware of that, and we want to make sure that, you know we're in control of that. So that's why understanding again those triggers for hunger versus appetite can be very helpful. So the picture of that baby is so. In another book, an older edition. There were several pictures of this brand new baby. Candice Hines-Tinsley: and they were testing their reaction to different flavors. So 1st started off with distilled water. So their face was just like, you know, no big no reaction, and then Candice Hines-Tinsley: gave them something Candice Hines-Tinsley: sour, and they kind of, you know, puckered their lips kind of like what you would do if you were eating, you know, sour. Candice Hines-Tinsley: gummy bears, or whatever or or second on a lemon, right? So your eyes kind of would get squinty, and you would pucker up your lips. Candice Hines-Tinsley: They gave the baby something bitter, and the picture was the baby like Candice Hines-Tinsley: sticking their tongue out kind of like, almost like like they're spitting it out right. It was just like Ugh! And then they gave them something sweet. And this is the picture that you see here, like their little face is just like Candice Hines-Tinsley: content with all things in their world. Just happy little tiny smile, just like, you know, cute little soft eyes. They're just like in heaven. So Candice Hines-Tinsley: fun, fact, breast milk actually right when the baby starts to suckle is basically sugar water, it's very, very sweet. And so baby tastes that. And they're like, Oh, man, this is good, and then it encourages them to continue to suckle. And so that's going to. Then trigger the hind milk, which is then going to be rich in all of the calories and nutrients, and you know, healthy fats. Candice Hines-Tinsley: but that very 1st taste of breast milk is usually pretty sweet to entice them to continue to eat. Candice Hines-Tinsley: Nature's pretty amazing. Candice Hines-Tinsley: all right. So this graphic here, the digestive system. I would like you to highlight this entire slide. Make a note of it, because I will ask questions on quizzes and exams about the different organs and accessory organs that are part of our digestive system. So Candice Hines-Tinsley: just looking at this, and I know it's hard harder when we're not together, and I can't actually point things out to you all. But Candice Hines-Tinsley: when we look at the digestive system, the digestive system is one long tract. Candice Hines-Tinsley: TRAC T. That begins in the mouth and ends at the anus, and so it's all connected. So and again, we'll see this later. But if you want to write in your notes now, digestion begins in the mouth. So the moment we take a bite of food, take a sip of a drink, digestion begins right? So we take it into the mouth. Candice Hines-Tinsley: and then we're going to swallow. And it's going to go down the esophagus Candice Hines-Tinsley: after the esophagus is going to head into the stomach Candice Hines-Tinsley: after the stomach. It's gonna go into the small intestine Candice Hines-Tinsley: small intestine is where most all digestion and absorption takes place. We'll talk more about that once most Candice Hines-Tinsley: particles have been absorbed. Whatever could not be absorbed, any of the leftovers, things like fiber or minerals. They're going to exit the small intestine and enter into the large intestine which is like this bluish green color. And this is where now we're prepping for elimination. So this is where the waste will go Candice Hines-Tinsley: and start to form the stool, and so, as it heads down what we call the descending colon. So the large intestine and the colon are the same thing. So it's just 2 different names for the same organ. Candice Hines-Tinsley: So as it goes down this descending colon, it's going to Candice Hines-Tinsley: head into the rectum, which is basically like our stools waiting room, and then, when it's time to go to the bathroom and we get that urge to use the restroom and push, we're going to eliminate that waste that stool through the anus, which is a muscular sphincter. So it's controlling that movement. Candice Hines-Tinsley: And so those are the main organs of our digestive system, our digestive tract. So again, it's the mouth, the esophagus, the stomach. Candice Hines-Tinsley: the small intestines, the large intestine, the rectum, and then the anus. Candice Hines-Tinsley: They also then have accessory organs that are helping to support the whole process along the way. So, like the salivary glands are an accessory organ, they're releasing enzymes to help start the digestive process. Candice Hines-Tinsley: So particularly when we eat anything that's like a carbohydrate based food. Our salivary glands are going to release an enzyme called salivary amylase, which is going to start the process of digestion of carbohydrates. So obviously, not a lot of digestions happening in the mouth, because our food just doesn't stay in the mouth for very long, right? Candice Hines-Tinsley: But a little bit starts. You can do if you're interested, a little experiment at home. So if you have access to saltine crackers. Normally, if you're eating a saltine cracker you would probably describe it as being Candice Hines-Tinsley: pretty bland, dry, and salty, of course. Right? So you chew it, you swallow it. You take a sip of water, or whatever, because it's that dry. Candice Hines-Tinsley: and it tastes just like that right? Just the salt part and the bland flavor. So what I'd like you to do then for your experiment is that you get that salting cracker and you chew it. You don't swallow it. You just keep chewing it, chewing it, chewing it Candice Hines-Tinsley: eventually, as it's kind of like almost making like this paste. You'll start to get kind of a sweet Candice Hines-Tinsley: sensation like it's not going to be like a sweet treat, like a Hershey kiss or something, but it's definitely going to be a little bit sweeter than like when you just took a bite of a saltine cracker, chew it, swallow it because what's happening now is those enzymes in the salivary glands. The salivary amylase are trying to break down Candice Hines-Tinsley: the starches in that cracker, and then it starts to get to the sugars that created those starches that create the carbohydrates. So so that's what you're tasting. Some of those disaccharides, those 2 unit sugars when you keep that saltine cracker in your mouth for a period of time. So Candice Hines-Tinsley: just an interesting way to illustrate what's happening when you know we're not thinking about it. Candice Hines-Tinsley: So we also have sphincters in the upper area of the esophagus. So it's called the upper Esophageal sphincter, and then the lower esophageal sphincter. And again, they're just kind of controlling the passage. So it's kind of like a red, light, green, light type of behavior. And so Candice Hines-Tinsley: the sphincters, again, are helping to control what's going on with the main organs. Another accessory organ is this guy here, this large brownish Candice Hines-Tinsley: organ, and that's the liver, and you'll hear me talk about the liver as like the big boss. The liver is Candice Hines-Tinsley: where all of our nutrients will be shuttled to right after absorption, so that the liver can determine where what cells need, what nutrients the liver is producing a variety of different compounds, including cholesterol. Candice Hines-Tinsley: The liver is cleansing items, so just doing a lot of work, storing nutrients for later use. So we need to show our respect to the liver. Candice Hines-Tinsley: and you can do that by eating healthy and drinking plenty of water and trying to avoid or minimize. I should say. At least you know extracurricular things that the liver has to process and cleanse out Candice Hines-Tinsley: anyways. Candice Hines-Tinsley: So that's the liver. Then this little green guy here kind of underneath the liver is the gallbladder. Candice Hines-Tinsley: and so the gallbladder is charged with storing bile. BILE. Candice Hines-Tinsley: And bile is a compound that's going to help emulsify or break down fats. Candice Hines-Tinsley: So bile was created 1st in the liver. Candice Hines-Tinsley: and then it's going to be sent from the liver to the gallbladder, so that whenever we eat food. As soon as that, whenever we eat food that contains fat, I should say, when we consume food that contains fat, it is going to Candice Hines-Tinsley: kind of splash this bile onto the food, to to start, to break it down, to multiply it so that it's in like more like glob globular shapes instead of just like one blob. And so that's going to increase the surface size. Candice Hines-Tinsley: So that enzymes can can attach to it and start to break it down. Candice Hines-Tinsley: It's really hard to see even for me, and I'm staring right at it. But this kind of I don't know. Yellowish, squiggly looking thing here. That's the pancreas we spoke about the pancreas. A couple slides back. That's a gland. Pancreas is manufacturing hormones like insulin and glucagon, but also that's where all of our enzymes are coming from that are going to go into the small intestine. So Candice Hines-Tinsley: pancreatic, amylase, pancreatic lipase. These things are going to help to break down the foods that are entering into the small intestine. Candice Hines-Tinsley: So yeah, so just a lot of like a lot of things happening automatically right? Involuntarily in the body to make sure that we break down our food so that we can get to those basic nutrients and support our cells that support that then come together as tissues that come together as organs that come together as systems that come together as us. Candice Hines-Tinsley: So pretty pretty interesting. Candice Hines-Tinsley: So then, this is just like the word breakdown of what we just saw with our graphics. So again in the mouth, chewing starts what we call mechanical digestion. So again, it's just that mechanical action of your jaw and teeth, grinding down the food, mixes it with saliva and any other enzymes that might be released from the salivary glands. Candice Hines-Tinsley: The esophagus. Candice Hines-Tinsley: Basically, there's not a lot of happening here, except for it's like a pathway from mouth to stomach. However, there is a muscular organ mechanical action that occurs in the esophagus called peristalsis. Candice Hines-Tinsley: And we'll talk about that later in this chapter as well. But peristalsis, which we oftentimes will see a question on quizzes and exams is again the muscular action that's helping to Candice Hines-Tinsley: squeeze the food down the gi tract or the digestive tract to get to the next organ. Candice Hines-Tinsley: So if you've ever seen, like a documentary on snakes, and the snake, you know, eats its prey, you might see like through the time elapsed video like the the little lump of, you know his last meal kind of moving down in wave like fashion down his body, because Candice Hines-Tinsley: same thing, the muscles of his digestive tract. We can see it more clearly than we can. Ours is squeezing and then relaxing, squeezing, and then relaxing. And that's what pushes that food throughout the digestive tract. Candice Hines-Tinsley: the stomach grinds and churns food. So there's like 3 different layers of muscles within the stomach. So pretend, like your fist is your stomach, and so diagonally around your fist are muscles. Candice Hines-Tinsley: and then horizontally around your fist are another set of layered muscles, and then kind of like up and down around the fist would be another layer of muscles, and so they all are kind of working against each other to mix and grind, to churn the food up and basically liquefy it to create Candice Hines-Tinsley: this. Now new compound called chyme, CHYM. E. And so it's the chyme that's you know the liquefied, you know, partially digested food that exits the stomach and then enters into the small intestine, and so I usually will tell my class, and it's easier when it's in person, because I can Candice Hines-Tinsley: get an idea of their their reactions. But I like to say, you know, you've seen kind before, even though it's happening in the depths of our gut. If you've Candice Hines-Tinsley: grown up lately, and if you were brave enough to take a look at that vomit, you would see that, you know it was liquidy, but it also contained parts of your last meal right? And so that is basically kind. Candice Hines-Tinsley: So we like it to keep going down right and not come back up. So now this chyme is going to enter into the small intestine, and so I'd like you to. Oh, wait before I do that, along with the mixing and grinding and churning up of food to come. Candice Hines-Tinsley: convert it into this kind. Another really key important thing is happening in the stomach, and it's helping to break down or start a major effort of protein digestion. So a good amount of protein is digested in the stomach, thanks to the chemical Candice Hines-Tinsley: hydrochloric acid Hcl, so we produce hydrochloric acid in our stomach, and that is then helping to break down proteins in the digestive process. Candice Hines-Tinsley: So then, excuse me. So then it's going to head into the small intestine and in the small intestine, then that's where most all digestion and absorption takes place that finishes off the protein. It's doing the majority of the work for carbs and fat digestion. Candice Hines-Tinsley: and again absorbing in the small intestine as well. So Candice Hines-Tinsley: again, a lot of things are happening in the small intestine. It's called the small intestine, because the diameter of the tubing is small, but the length is quite long, and so it spends the greatest amount of time in the small intestine, which is why most of the work is happening here. Candice Hines-Tinsley: As I mentioned, whatever we don't digest and absorb is going to then end up in the large intestine or the colon. One of the key jobs of the colon or large intestine is to reabsorb water if we are dehydrated, so if the body detects that it is dehydrated, it will reabsorb whatever water might be passing through. Candice Hines-Tinsley: which seems like great, like thanks for the assist right. But if we take away water from the large intestine Candice Hines-Tinsley: that can lead to another condition called constipation. Right? So if our stool is dried out, we don't have the water to help lubricate it through the colon. We don't have the water to kind of keep it Candice Hines-Tinsley: moist and soft. It's going to be more difficult to pass it. And so that, then, is what constipation is, and that can become painful and uncomfortable. So we want to make sure that we're drinking plenty of water, so that we don't have to be dehydrated. Candice Hines-Tinsley: which means we're not going to risk that consequence of being constipated. Right? So. Candice Hines-Tinsley: But again, it's nice to know that we have a backup plan just in case. Candice Hines-Tinsley: and then, like I said, the rectum stores, the waste prior to elimination and kept closed by that final sphincter known as the anus. And so when it's time to go to the bathroom. The anus will open, and we'll be able to push that stool out. Candice Hines-Tinsley: Here's part of the chemical aspect, then of digestion. So all the different secretions, the gastric juice that's comprised of that hydrochloric acid that I just talked about. Water enzymes all help to create that chyme. It is important to also note that the entire digestive tract is covered with a layer of mucus. So even if you Candice Hines-Tinsley: get your tongue and kind of stroke the inside of your cheek, you'll feel that it's pretty soft and even a little bit slimy, right? Because there's mucus in our mouth like in our cheeks to protect the tissue in our mouth, and also just to add a little bit of mucus to the foods that we're eating. So it stays together. So it's not like, you know, just Candice Hines-Tinsley: several different crumbs going down our throat which can lead to some problems. We've got a very thick layer of mucus in our stomach to protect from that hydrochloric acid. So it's not burning the stomach tissues Candice Hines-Tinsley: we talked about bile already, so bile is made in the liver and stored in the gallbladder. That's always a test question. So make sure you have that highlighted and bile emulsifies fat, or again breaks it down to smaller globules of fat, so that the enzymes can do their work. Candice Hines-Tinsley: Pancreatic juices are created by the pancreas. So again, those are manufactured and produced in the pancreas, those enzymes to break down carbs, proteins, and fats. And it also produces a compound called bicarbonate to neutralize stomach acid. So our body is basically or is is neutral to basic in terms of its Ph, and so the only place where it's really acidic is in the stomach. Candice Hines-Tinsley: But none of the enzymes, or really anything else can operate in that environment. So as soon as the chyme is exiting the stomach, there's a pancreatic duct that is connected to the small intestine, and so that will then squirt out the bicarbonate to neutralize that acidic chyme so that the enzymes can then do their job. Candice Hines-Tinsley: I'm gonna skip over the microbiota. But just to know that there is bacteria that are friendly, that are supposed to be there in our digestive tract, especially in your colon, that help with other functions like absorbing fiber. And again, just kind of keeping the bacteria that's supposed to be there Candice Hines-Tinsley: where it's supposed to be so. Candice Hines-Tinsley: It's kind of why some people take those Candice Hines-Tinsley: Oh, gosh! I just lost the word. Candice Hines-Tinsley: I'll have to come back to it. Candice Hines-Tinsley: I can see it. What is the word find it in yogurt. You can take it as pills. Let me see if I can Google it really quick. So Candice Hines-Tinsley: yeah. Candice Hines-Tinsley: alright, we'll come back to it. My brain is not working on that word. I don't know why. Candice Hines-Tinsley: It'll come to me while we're talking, though. Candice Hines-Tinsley: You don't have to do the group activity, of course. Oh, so I like this graphics that illustrates, like, how long food is spending Candice Hines-Tinsley: in the different areas of the digestive tract. So Candice Hines-Tinsley: it's you know, obviously less than a minute or so in your mouth while you're chewing and swallowing the food in your stomach about one to 2 h and then Candice Hines-Tinsley: in the small intestine, like, I said, spending the greatest amount of time because there's the most surface area there. So about 7 to 8 h, and then 12 to 14 h. It's just kind of like the stool is being produced. And you know, kind of sitting there until it's ready to be eliminated. Candice Hines-Tinsley: But not that, you know. It's not being digested there. So it's oh, so it's it's Candice Hines-Tinsley: again spending time in there. But it's it's also kind of hanging out there. Candice Hines-Tinsley: Oh, I think I was looking for the word Candice Hines-Tinsley: microbiotics. So those are what we, you know, can get like in some of those fermented foods like yogurt. Candice Hines-Tinsley: Oh, so let's talk about absorption. So Candice Hines-Tinsley: within the small intestine. The the inside walls are Candice Hines-Tinsley: designed to have, like these hills and valleys or these folds. And so again, the idea here is that it is helping to increase surface area Candice Hines-Tinsley: and then lining these folds within the small intestine are these smaller finger-like projections called villi. Candice Hines-Tinsley: and then on top of the villi are even smaller finger-like projections called microvilli. So all of this is to again extend the surface area. Candice Hines-Tinsley: So as you know, nutrients are passing through. So let's say that it's Candice Hines-Tinsley: vitamin. C. It's going to find the receptor for vitamin C within the microvilli. Then it's going to go into the villi, and you can see that below the surface of the villi is the circulatory system. So then it's going to go right into the bloodstream, and then it's going to be shuttled to the liver, and the liver is going to determine where vitamin c needs to go in the body. And so that's how we absorb the nutrients. Candice Hines-Tinsley: Now let's say that you've taken a mega dose of vitamin c like more than your body could absorb. Candice Hines-Tinsley: What's actually going to happen is that these can only be can absorb so much right? It's kind of like when you pour like when you're watering a plant, and you put too much water into the soil like it's not going to absorb it right? It's just going to kind of stay on top. Candice Hines-Tinsley: And so same thing happens if we take in too much of a nutrient more than what our body can take and absorb. Then we're not going to be able to do much with it. And so it's just going to pass through. Enter into the large intestine, or, if it's absorbed, it's not going to go into a tissue, and so then we'll process it out and urinate it out, eliminate it that way. So Candice Hines-Tinsley: again, it's not something we want to Candice Hines-Tinsley: to practice like again. That's why we have moderation, right. We don't want to overdo or take in too much food. Take in too many nutrients, whether it's through supplementation or through the diet, because our body's designed to only take in so much what it needs. Candice Hines-Tinsley: You can also take a look at this on your own. The transport of nutrients it just kind of is showing, like the cardiovascular system, and and how everything is interlinked with the blood. Candice Hines-Tinsley: From, you know again, throughout the the entire system there. Candice Hines-Tinsley: this last section is talking about common digestive problems. And so it's important for you to to have a feel for these. Just so that Candice Hines-Tinsley: again, we can kind of address, what we could do, dietary, wise to minimize these consequences. So spoke already about constipation, which is the infrequent or difficult bowel movements. How can you treat that more fluids, more fiber, so plenty of fruits and vegetables. I'd rather you get it from actual food and not just like a metamucil or fiber supplement Candice Hines-Tinsley: and activity. Stand up, walk around, let gravity help the passage of your stool. Candice Hines-Tinsley: Now, if you are chronically constipated, you might require a stool, softener, or other Candice Hines-Tinsley: more acute treatments. And so that's something you want to talk to your doctor about. But if it's just an occasional constipation because of a change of diet, a change of schedules. Candice Hines-Tinsley: you know. Stress, maybe medications, increasing fluid intake, increasing fiber, intake, increasing exercise, if possible, can all be really beneficial. Candice Hines-Tinsley: The opposite issue, then of constipation is diarrhea, which is frequent watery bowel movements. Our concern here is that you might become dehydrated. You might lose some nutrients. You might be unable to keep anything in because of the chronic diarrhea. And so what we typically advise is to go on what we call the brat diet BRAT which stands for bananas. Candice Hines-Tinsley: rice, applesauce, and toast. So the idea is that you're eating pretty bland foods, things that are not going to really aggravate your digestive Candice Hines-Tinsley: track, but still giving you some energy, some sugar, some nutrients, and so we'd recommend you start small. So like a half a banana. Candice Hines-Tinsley: too much sugar can actually increase diarrhea. So we want to be careful with how much you're consuming. So a lot of times people have diarrhea, or if they're throwing up. Then they might have, like sprite, right Candice Hines-Tinsley: or apple juice, but the sugar in those drinks could also increase the amount of diarrhea, so start off slow. So half a banana. See how your body does white rice. So we don't want the whole grain or brown rice, because we don't want too much fiber because you're already going to the bathroom. Enough. A little bit of butter would be okay on that rice just to give you some extra calories and some fat Candice Hines-Tinsley: applesauce you'd want to get like the natural applesauce again, not a added sugar or sweetened applesauce, or flavored applesauce, just a natural applesauce, and again, like a 4 ounce cup would be where you'd want to start. Candice Hines-Tinsley: and then just plain white toast again, a little bit of butter might be okay. If you can tolerate that. Candice Hines-Tinsley: and just see how your body responds. You could also try, like a gatorade or pedialyte for kids again. Dilute it, maybe with some water. So it's not so high in sugar just to get some of those electrolytes back that you're losing when you have diarrhea. Candice Hines-Tinsley: the the gerd or gastroesophageal reflux disease is chronic heartburn, and it could increase the risk of esophageal cancer because it it adds to Candice Hines-Tinsley: the potential risk of of ulcers in your esophagus which then would invite potential carcinogens or cancer causing agents. Candice Hines-Tinsley: So many of us have probably experienced heartburn Candice Hines-Tinsley: and heartburn happens when that lower esophageal sphincter doesn't close quickly enough or tightly enough. So the hydrochloric acid in the stomach Candice Hines-Tinsley: comes up into the esophagus, and so it has nothing to do with the heart. It just is kind of like. Candice Hines-Tinsley: and you know it feels like it's near the heart, but they're in separate areas of the body. And so you can take antacids like tums to help treat heartburn. A lot of people are triggered Candice Hines-Tinsley: by like spicy foods, greasy or fatty foods. Caffeine alcohol. Candice Hines-Tinsley: yeah. Just kind of like those like processing foods. So you know, if you notice that you're having more and more episodes of heartburn, I would take note of what Candice Hines-Tinsley: you've been eating to see if there's something that you know triggers it so that either you minimize your intake of that, or you're just kind of prepared with tums. When you do eat those types of foods Candice Hines-Tinsley: wearing looser fitting clothing, so not wearing like a really tight pants or belt can help. So you're not putting that pressure on the stomach to regurgitate that acid. Candice Hines-Tinsley: Don't lay down after you eat. So again, let gravity kind of pull that food through the gi tract, so try to remain at least 45 degrees at a 45 degree angle, with your head elevated before you, you know, after you eat, and again, 30, 45, 60 min. Just kind of depends on on how your body responds. Candice Hines-Tinsley: I will say that tums are safe during pregnancy. So a lot of times. Women during pregnancy feel the effects of heartburn, and so they can't take tums as well. Candice Hines-Tinsley: Hemorrhoids are typically a Candice Hines-Tinsley: a symptom or a consequence of constipation. So these are swollen, hardened veins in the rectum that are like exposed. So when you're pushing and struggling to go to the bathroom, these veins kind of pop out. And so now you know, they're supposed to be inside and protect. But now they're on the outside. Every time you wipe they get irritated. There's obviously, you know. Candice Hines-Tinsley: stool and bacteria on them, so they can become infected, they can start to bleed. So again, if this is an issue a chronic issue. You'd want to talk to your doctor about that. Candice Hines-Tinsley: A hernia. You can read about Hernias. They're not necessarily nutrition related, although you know again. If you are dealing with a hernia, it can be very painful which then could lead to a lack of food intake, because you don't feel good, and that could be a problem right? Candice Hines-Tinsley: Hiccups kind of same thing. If it's chronic hiccups, then that could affect you being able to eat. So again, something you don't talk to your doctor about Candice Hines-Tinsley: Ibs is something we've been hearing more and more about. This is this intermittent disturbance of bowel function. So for most people with Ibs. It's like one day they have diarrhea the next day. They have constipation. Candice Hines-Tinsley: It's, you know, maybe triggered by stress, maybe triggered by medication, maybe triggered. By what you're eating. Candice Hines-Tinsley: There's not really a, you know, a lot we can do about it. There are some medications that can be taken. Candice Hines-Tinsley: There are more studies that are being done just because we're starting to see more and more people with these symptoms. Candice Hines-Tinsley: But honestly, it's just kind of be prepared. So if it's a day of of diarrhea, then you wanna you know, watch what you're eating. Make sure you're keeping hydrated Candice Hines-Tinsley: cut back on the fiber. If it's a day of constipation again. Still, drink plenty of fluids. Increase your fiber, you know. Maybe take a stool softener, if that's prescribed by your doctor, but again, it's it can be uncomfortable. It can be Candice Hines-Tinsley: difficult just to complete everyday activities, because you never know like what's gonna happen. You always want to be kind of close to a toilet. Candice Hines-Tinsley: But again, there are more and more treatments that are being discovered. So definitely. Talk to your doctor, if that's a concern for you. Candice Hines-Tinsley: And then ulcers are eroded spots or openings in the intestinal lining, so like I said it could happen in the esophagus like from chronic heartburn. It could happen in the stomach, especially if the mucus layer in the stomach is eroding because of poor nutrition. Candice Hines-Tinsley: Sometimes we also see it in the upper small intestine most are caused by the bacterium H. Pylori. So if we take an antibiotic, we could get rid of that, but some can also be caused by stress, lack of sleep. Candice Hines-Tinsley: Poor diet! Intake. So again, if you're feeling like, every time you think about food like you feel like a pain in your stomach, or even, you know, after you've eaten, then it's like you feel that painful sensation definitely talk to your doctor about that. Candice Hines-Tinsley: Lastly, is the excretory system. And so organs that are involved in waste removal are lungs, liver, kidneys, and bladder. The kidneys specifically Candice Hines-Tinsley: are helping to excrete or retain sodium, to help regulate blood pressure. They're helping to process urine from the bladder and excrete that regulate blood volume and concentrations of substances in the blood and extracellular fluid. So they're helping to keep that balance. So again, we want to keep our kidneys healthy by drinking plenty of water again, minimizing the intake of extracurricular things like Candice Hines-Tinsley: alcohol medication even over the counter medications can be problematic. Candice Hines-Tinsley: And yeah. Candice Hines-Tinsley: And then I'd like you to just kind of Candice Hines-Tinsley: highlight this section here, so the major storage sites. So we do store nutrients for later use. Some nutrients for later use. The liver will store glycogen, which is the storage form of glucose. Candice Hines-Tinsley: and that's for the entire body's needs. So if the brain needs it, if muscles need it, if. Candice Hines-Tinsley: again, blood needs it, any. Any system that needs glucose. The liver will store extra about 24 h worth. Candice Hines-Tinsley: and share it with whatever system needs it. Candice Hines-Tinsley: The muscles also store glycogen, but only for their own use, so they will not share with any other system in the body. So Candice Hines-Tinsley: if you are, let's say a runner, this could be beneficial because your body will store extra glycogen in the muscle so that it gives you a little bit of an extra oomph. As you're running right, so it helps you Candice Hines-Tinsley: keep going a little bit longer. So, having an adequate carbohydrates in the diet Candice Hines-Tinsley: complex carbohydrates particularly, we'll talk more about that in the carbohydrate chapter can help with the maximizing of our glycogen stores. Candice Hines-Tinsley: And then. Candice Hines-Tinsley: oh, I should say, I guess, that the liver and the muscles are limited in their capacity, so they can't just store a ton, an endless amount, like I said, about 24 h supply so they can store. And so if someone is eating an excessive amount of carbohydrates Candice Hines-Tinsley: that then get turned into glucose through digestion, and then are stored as glycogen. If the tank is full, if the liver is full. If the muscles are full, then that glycogen is going to be converted to fat, and will be stored in the adipose tissue. Candice Hines-Tinsley: our fat cells have an endless capacity to store fat. Candice Hines-Tinsley: and that is the unfortunate part right? Because, as we over consume calories, whether it's from carbohydrates, proteins, or fat, any excess that can't be used immediately or stored in their limited storage units, will all spill into our fat stores, our fat cells, our fat tissues. Candice Hines-Tinsley: I guess the other thing you can make note of is this 1st bullet point up here. It's important that we're eating frequently throughout the day, just to make sure that we're keeping our blood sugars stable that we are replacing what we've used throughout the day. So typically, we'll say, you know, anywhere from Candice Hines-Tinsley: this. I mean the book says 4 to 6, but you know, oftentimes we'll say like 2 to 4 h if you're if you're eating like 6 times a day, like, you know, 3 meals and 3 snacks. That's usually a good Candice Hines-Tinsley: plan to regulate your metabolism so that it's running most efficiently, burning calories, keeping you at a healthy weight. Candice Hines-Tinsley: I'll have you review the alcohol section on your own. Candice Hines-Tinsley: I don't really ask questions about that, but but just know that alcohol does provide calories. They're empty calories. So 7 calories per gram is what alcohol is going to provide. And so again, obviously, you just want to practice moderation. Candice Hines-Tinsley: do know the definition here of moderation, so moderation means no more than one drink per day for women, and no more than 2 drinks per day for men on any given day that you might be drinking. So it's not to say that you need to drink one drink every single day. Ladies or 2 drinks every single day. Guys, it just means, if you choose to drink. On Friday night ladies stop at one guy, stop at 2, and that's considered moderation. Candice Hines-Tinsley: Obviously, if people are drinking Candice Hines-Tinsley: heavier and continue in that pattern, it could lead to alcoholism, which is a medical condition characterized by compulsive, uncontrollable drinking. So obviously, we know the damage that can be done to our liver and kidneys the danger it causes, because your response time and you know the ability to critically think are all affected by Candice Hines-Tinsley: high intakes of alcohol. Candice Hines-Tinsley: Again, keep. You can read the health effects of alcohol. Obviously, we're most concerned about dehydration. So it is a diuretic meaning that it's going to Candice Hines-Tinsley: remove fluid or cause you to urinate, which removes fluid. So just make sure you're like alternating. So if you're having an alcoholic beverage, then drink water next before the next one, just so that you're getting plenty of fluids in Candice Hines-Tinsley: to try to again counterbalance that effect of dehydration, and it can also help how you feel the next day, too. Candice Hines-Tinsley: All right. So that completes chapter 3. Sorry it was longer in time. I just kind of kept on going instead of chunking it up. So feel free to pause it at whatever time. Or hopefully, you figure that out. Obviously, we're not at the end. But Candice Hines-Tinsley: so but there you have it. Chapter 3. Hopefully, you took away from this chapter kind of how we organize our bodies from cells, tissues, organs to systems, how digestion and absorption occurs and how nutrients are provided to body systems. Hopefully, you're more familiar now with the role that secretions, accessory organs and microbiota play, microbiota play and digestion, absorption and overall health. Candice Hines-Tinsley: the role that hormonal nervous expiratory and storage systems play in nutrition and health, and again, the drinking patterns and the impact that alcohol consumption has on health. Candice Hines-Tinsley: So again, I hope you were able to take away some interesting points that you can apply to your own life and understand how your body is working for you. But that's all I got, for now I will see you back here for the next chapter. All right. Take care.