Quiz Time!
Warm up
Name the food or drink brand
Track your progress
Not moving your
body much right now
Stress
eating
Eating out
of boredom
Comfort
eating
Snacking
all day long
Having challenging
body image thoughts
Name the food or drink brand
Nutrient stores in the body
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Drag one of the options into this boxHormone signals
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Drag one of the options into this boxSocial setting
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Drag one of the options into this boxNerve signals
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Drag one of the options into this boxExpected taste from food
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Drag one of the options into this boxVolume of food in the gut
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Drag one of the options into this boxBody fat levels
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Drag one of the options into this boxSmell of food
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Drag one of the options into this boxSight of food
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Drag one of the options into this boxBlood glucose levels
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Drag one of the options into this boxThe time
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Drag one of the options into this boxEating Habits
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Drag one of the options into this box• To maintain 24/7 basic functions that
keep us alive inside the body e.g.
heart, lungs, organs, brain.
• For exercise
• To digest food eaten
• For general movement in the day
Your body's response to eating above your energy needs
• If you overeat in one sitting, the body will increase the metabolic rate to use the excess energy in the body. You may notice feeling hot, sweaty, restless, and slightly nauseous.
• Consistently eating above your energy needs will result in storage of excess energy as fat and weight gain.
Your body's response to eating below your energy needs. The body will:
• Slow down functioning in the body to conserve energy (reduced metabolism)
• Increase hunger signals (fat loss reduces Leptin, which is the fullness hormone, triggering Ghrelin, the hunger hormone, sometimes nicknamed the ‘growl’ hormone!)
Make you feel rejuvenated
Improve social connections
Improve mood
Improve cardiovascular health, bone strength and muscle strength and stability
Current physical activity guidance for young people (5-18years) is to aim for at least
60 minutes moderate to vigorous intensity activity per day.
EXERCISE
Rejuvenates the body
Can make the body feel tired, but not run down or exhausted
Allows for rest whilst exercising
Allows for rest days based on how the body feels
Promotes positive emotional and physical outcomes
Allows for variety of movements and activities
Allows varied intensity of movement e.g. lighter activity days and more intense workout days
Promotes positive social interactions
Exercise within Government recommended health guidelines
Is enjoyable!
(excessive, driven, compensatory)
Leaves the body feeling exhausted (over exercising)
Extended bouts of exercise of more than 60 minutes per day for multiple times in the day (this may not apply for some young athletes)
Doesn’t allow for breaks
Increased stress, anxiety and low mood in relation not being able to exercise
Increased guilt if not able to exercise or with reduced intensity of exercise
Exercising as a punishment for eating or to allow you to eat
Exercising in secret
Inability to change type of exercise session or intensity of sessions
Still exercising when ill or unwell
Still exercising while injured
Inability to have a rest day (compulsion to exercise more)
Exercising to give yourself permission to eat
Exercising to cancel out calories
Exercising more and more to achieve the same desired effect
On the last slide, we discussed when high levels of exercise with the purpose of weight loss can be an example of ‘unhealthy exercise.'
However, some young people who are competing in sports may regularly participate in trainings or competitions lasting multiple hours.
If you compete for a sport that has high training levels (multiple hours a day), it is important to remember that your body will need a lot more fuel (food) to avoid having low energy.
Low Energy Availability (LEA) is when there is not enough energy to cover basic body functions and so the body needs to slow down to ensure the most essential processes still occur (e.g. our brain functioning, heart pumping)
Long term low energy availability can lead to Relative Energy Deficiency in Sport (REDS), which is term to describe the effects low energy has on your physical and mental health. (See the image for the various aspects negatively affected if you have REDS)
You can learn more about REDS on the Sport Ireland Institute fact sheets: www.sportireland.ie/institute/performance-service/nutrition/red-s
For young budding athletes, having a regular, structured intake of meals and snacks to fuel your sport is needed. High intensity sport can reduce appetite, so relying on hunger signals alone for when to eat is not always recommended. Fuelling for your sport is important to prevent unintentional low energy!
Body systems affected by REDS
Males have higher energy needs than females, generally speaking, due to higher muscle mass and larger bodies.
needed for your body to digest, absorb and metabolise food.
Larger bodies means greater mass and cells requiring energy, therefore larger bodies actually have higher metabolic/energy needs compared to smaller bodies.
Muscle requires greater energy due to it’s active nature of protein synthesis and breakdown.
Adolescence and puberty is period of rapid growth, increases in weight and height, requiring additional energy to feed additional mass.
Increases cortisol, stimulating greater fat and carbohydrate metabolism to produce energy – essentially to provide sudden energy to ‘fight or flight’, if required!
Chemical messengers, therefore they signal for increased or decreased energy needs.
Greater exercise or movement in the day requires greater energy.
How do I balance my
energy input and energy
output to be healthy and
well?
This is why concepts of Intuitive eating and mindful eating were developed!
Intuitive eating is trusting your inner body wisdom to make choices around food that feel good in your body, without judgment and without influence from diet culture.
Mindful eating is an approach to food that focuses on being fully present while you’re eating. It also increases awareness of your thoughts, senses and feelings during and after you eat.
Restriction of food
e.g. skipping meals,
irregular eating or
cutting out food type
Increased psychological
hunger for avoided food and increased
physical hunger
Increased thoughts about food,
fatigue, difficulty thinking,
irritability, craving for
higher energy foods
Overeating or eating
avoided foods
Guilt from overeating or
from eating certain
avoided foods
How do I work toward being more intuitive with my eating?
Carbohydrate intake
Carbohydrates help transport tryptophan into the brain
More serotonin can be made
Mood boost
Mark where are
you on the hunger scale right now?
Next up...
References or Creators Credit
We hear you and see you!
Get SupportIn this module, learn how to improve your relationship with food and your body.
In this module you’ll learn more about ARFID (Avoidant-Restrictive Food Intake Disorder) and discover some of the tools the NHS uses to support young people.
In this module you’ll learn how to recognise the signs of disordered eating and how to offer support.
Energy-saving
Saving Energy