"THE NOURISHMENT WE FORGET: 8 VITAL ELEMENTS BEYOND FOOD FOR BODY WEIGHT MANAGEMENT"

NOURISHMENT TO REPLENISH BODY AND MIND

The field of Nutrition goes beyond macro and micronutrients. Food is only part of the picture, however, there is a complexity of factors playing in the human body, some in the physical and some in the no physical category. To have a Healthy Body and sustainable Weight we need the coordination of all these nutrients to ensure that hormones, energy availability, relaxation, metabolism are in complete balance.

In this blog, I describe SOME of these nutrients that -in my view and experience- are fundamental for Body Health and Body Weight.

SOME EXAMPLES OF THESE NUTRIENTS:

1. Correct Breathing

2. Clean Water

3. Sun Shine (In its absence, Vitamin D)

4. Nature contact

5. Natural and adequate Sleep

6. Meaningful Human Connections

7. Physical movement

8. Sense of Purpose

1. CORRECT/NATURAL BREATHING:

Oxygen is probably the main element for body functioning, When the oxygen is poor in our systems, the cells tend to deplete and age fast. As oxygen is the primary source of health, a deficiency affects all physiological functions, causing bodily stress and additional nutritional deficiencies. Among the many benefits of proper breathing is maintaining a healthy body weight. Proper breathing supports calorie-burning processes, since lack of oxygen also brings stress, pain, and muscle tension, stress as we know is a bad company for a healthy body weight.

At the same time, excessive body weight, by exerting pressure on the chest wall, also inhibits the muscles responsible for breathing. Consequently, breathing becomes shallower which creates a vicious cycle: the heavier the weight, the shallower the breathing; the shallower the breathing, the less oxygen intake, leading to a reduced metabolic rate and lower calorie burning

Research has shown that when breathing is optimal, coherent gamma wave levels are activated, whose frequencies help us achieve higher levels of awareness and alertness.

Proper/Natural Breathing:

-Improve Energy Accessibility, since activates the metabolism.

-Makes us more willing to exercise

-Tap into the parasympathetic System, which is the system for the body to heal, restore, relax through the dopamine activation

-Control Cravings and Emotional Eating

Optimal Breathing:

Optimal breathing is diaphragmatic, deep, and with prolonged inhalations and exhalations. When we practice shallow, short breathing, we activate adrenaline, triggering fight-or-flight response. In contrast, long, slow, deep breathing activates the parasympathetic nervous system, which governs repair, healing, calmness, and relaxation, optimal state to have a healthy body weight.

2. WATER: THE ROOT OF ALL LIFE

Water is the foundation of all life. The human body is composed of approximately 75% water. It is a powerful expression of strength and energy. Humans can only survive for a short period without water because nearly every bodily process depends on it, including:

Regulating body temperature through sweating and respiration.

Aiding digestion by forming saliva and breaking down food.

Lubricating mucous membranes, joints, and the spinal cord.

Balancing the body’s pH levels.

Supporting brain function by helping to produce and utilise certain hormones.

Transporting toxins out of cells.

Eliminating waste through urine, breath, and sweat.

Delivering oxygen throughout the body.

Boosting immunity and healing – water is the primary component of the lymphatic system, which plays a crucial role in the body’s defence and recovery.

When the body and its organs lack sufficient water, they shrink as a protective measure. However, this shrinkage reduces the vitality of cells. While we may appear externally healthy, internal dehydration can cause organs to gradually deteriorate. On average, most people live in a state of mild to severe dehydration without realising it.

Why is Water Important for Maintaining a Healthy Weight?

Efficient toxin elimination: When the body is well-hydrated, it can more effectively flush out toxins. Without excessive toxins, the body has less need to store protective fat tissue.

Fat loss and detoxification: During weight loss, stored toxins are released from fat cells. If sufficient water is consumed, these toxins can be expelled efficiently. Without adequate hydration, they remain in circulation and may be reabsorbed, leading to weight retention. Hydration supports the kidneys in processing and excreting toxins.

Boosting metabolism: Drinking water increases the body's resting energy expenditure by nearly 30% within 10 minutes of consumption, aiding calorie burn.

Supporting brain and hormonal balance: Proper hydration helps prevent stress, fatigue, anxiety, and exhaustion, increasing overall vitality.

Reducing cravings and promoting satiety: Drinking water helps control appetite, reducing unnecessary snacking and overeating. It also supports blood circulation, ensuring nutrients are efficiently transported throughout the body.

Preventing fatigue and inactivity: Chronic dehydration leads to daily fatigue, increased stress, and sluggishness, reducing the desire to exercise and, in turn, lowering calorie expenditure.

Prevent persistent feelings of hunger

Recommendations for Proper Hydration

If consuming high amounts of fibre or carbohydrates, drink more water. Water helps move bulk through the intestines, promoting digestion and regular bowel movements.

Start and end your day with a glass of warm water. In the morning, adding the juice of half a lemon and two tablespoons of apple cider vinegar can help stabilise blood sugar levels and support insulin balance.

Choose still water over carbonated water and avoid distilled water, as it lacks essential minerals and electrolytes. Distilled water is so pure that it can actually deplete the body of vital minerals.

3. SUNLIGHT: ESSENTIAL FOR NATURAL METABOLIC RHYTHMS

Studies show that when there is regular and healthy exposure to sunlight, the risk of metabolic syndrome is reduced. A healthy metabolism tends to normalise with consistent sun exposure, low levels of vitamin D are associated with issues such as diabetes, obesity, insulin resistance, cardiovascular problems, depression, and a weakened immune system.

Some benefits of exposure to the Sun for Body Physiology;

Improves Sleep Routines: Getting enough sunlight helps regulate circadian rhythms, leading to more regular, deeper, and more restful sleep. This, in turn, contributes to a better metabolism by balancing hormones. Quality sleep regulates hormone levels, allowing the body to enter a fat-burning, the hormones regulation also improves your mood, preventing cravings and binging.

As a natural response to good rest, there is more energy, leading to increased physical activity, which enhances metabolic rates

Increase Serotonin. Serotonin is a neurotransmitter in the brain that helps your mood and levels of energy. when serotonin levels drop your mood can decline, potentially leading to depression. Studies show that serotonin levels tend to be lower in people living in regions with cold, dark winters. This condition is often referred to as Seasonal Affective Disorder (SAD).

Serotonin also helps to regulate our appetite, signalling the sensation of satiety when the body has reached the necessary calory intake. When not enough sun light is taken, the serotonin levels drop and it can result in excessive calorie consumption.

Increase Physical Activity: Although it is technically possible to engage in most physical activities year-round, people tend to be less active during winter or colder months. Most individuals only exercise when the weather is slightly warmer, while also consuming heavier, calorie-dense foods in colder seasons, this is an instinctive, animal-like behaviour similar to hibernation.

Because of better sleep and better levels of Serotonin, we tend to have more energy available and exercise more, we tend to be more active and therefore to have more active metabolism which is conducive to have a healthier Body Weight.

4. NATURE: CONNECTING TO YOUR NATURAL SELF

As nature beings, our body remember from the inside the healing power of Nature. Although life style has changed, our bodies know it well, this is the reason why whenever we are in natural environments, our health tend to be at ease. People who live closer to nature experience less chronic stress, anxiety, and depression.

Making the most of the opportunities we have and/or can reach to be in connection with nature is a great help for us to tap into our ancestral body memory. Walking barefoot on grass, listening to birds, being close to trees and natural water, activates the parasympathetic nervous system, which promotes relaxation and a sense of calm. Studies have shown that time in forests or near water can increase the production of serotonin and dopamine—chemicals associated with happiness and well-being. This emotional nourishment translates into healthier habits, improved digestion, and a more balanced relationship with food, as we become more in tune with our body’s natural rhythms.

Engaging with nature also fosters a sense of connection and presence, which is essential for mindful eating and self-care. When we slow down and spend time in natural environments, we become more aware of our bodily sensations, hunger cues, and emotional needs. This connection encourages more intuitive eating, helping to break the cycle of emotional or mindless eating. Nature reminds us that nourishment isn’t just about food—it’s about movement, fresh air, sensory experiences, and feeling truly alive.

5. NATURAL AND ENOUGH SLEEP:

We have already described how important it is to have enough and quality sleep to maintain balanced levels of metabolic hormones and the hormones that help with relaxation.

Physiological Benefits of good sleep:

Cortisol Reduction: When we sleep well, the cortisol levels naturally decrease, it reduces body stress

Insulin Sensitivity: When Cortisol is at its healthy levels, Insulin sensitivity is also regulated, which means that there is less fat storage and less cravings, since Insulin is doing its work of moving glucose from the blood into cells and also stopping the liver from producing more sugar.

Insufficient sleep can lead to increase cortisol and therefore interfering with insulin function, potentially contributing to insulin resistance.

Reduced inflammation: Sleep reduces inflammatory chemicals that are linked to insulin resistance. 

Getting less than 6 hours of sleep can increase insulin resistance and the risk of diabetes. Additionally, sleep deprivation can slow down metabolism, making it harder for the body to burn calories efficiently.

Beyond hormones, sleep also affects decision-making and self-control, which are crucial for maintaining healthy eating habits. When you're sleep-deprived, your brain’s reward center becomes more active, making unhealthy foods even more tempting, while the part of the brain responsible for impulse control weakens. This combination can lead to poor food choices, late-night snacking, and emotional eating, all of which contribute to weight gain. Proper sleep helps you stay mindful, make better dietary choices, and maintain a balanced relationship with food.

Lastly, quality sleep supports overall physical activity and recovery, which are essential for weight management. When well-rested, you have more energy and motivation to engage in physical activity, whether it’s exercise or simply staying active throughout the day. Poor sleep, on the other hand, can lead to fatigue and reduced physical performance, making it harder to maintain an active lifestyle. Additionally, sleep plays a vital role in muscle recovery and stress regulation, both of which influence metabolism and body composition. Prioritizing good sleep is a foundational part of achieving and sustaining a healthy body weight.

6. MEANINGFUL HUMAN CONNECTIONS:

Meaningful human connections are vital for maintaining a healthy body weight because they provide emotional nourishment, reducing the need to seek comfort in food. Many people turn to overeating, binging, or emotional eating as a way to cope with loneliness, stress, or feelings of inadequacy. However, strong social bonds can help fill these emotional gaps, offering support, understanding, and a sense of belonging. When we feel genuinely seen and valued by others, we are less likely to use food as a substitute for emotional fulfilment. Instead, relationships can become a source of joy, reducing the urge to eat in response to negative emotions.

Additionally, engaging in positive social interactions can help regulate stress hormones such as cortisol, which, when chronically elevated, is linked to increased fat storage and cravings for unhealthy foods. When we experience meaningful connection, our bodies release oxytocin and serotonin hormones that promote relaxation, emotional stability, and overall well-being. This biochemical balance makes it easier to maintain mindful eating habits, listen to hunger and fullness cues, and make healthier food choices. Moreover, social connections often encourage shared meals that prioritize nourishment rather than mindless consumption, reinforcing positive eating patterns.

Finally, being surrounded by a supportive community fosters accountability and motivation for maintaining healthy behaviours. Whether it’s through friends, family, or a trusted support group, meaningful relationships create an environment where individuals feel encouraged to take care of themselves. Engaging in physical activities together, sharing nourishing meals, or simply having someone to talk to during difficult moments can make a significant difference in one's ability to sustain a balanced lifestyle. By prioritizing meaningful human connections, we cultivate a sense of self-worth and emotional resilience, both of which are essential for long-term well-being and a healthy relationship with food.

7. MOVEMENT: WE ARE GIFTED WITH A MOVING BODY

The human body is designed for movement, yet the comforts of modern civilisation have led many of us to adopt increasingly sedentary lifestyles. As we move less, we lose touch with our body’s natural rhythms and functions, including its ability to maintain a healthy weight. However, when we reconnect with movement—whether through gentle activity or structured exercise—our body instinctively taps into its ancestral design. Regular movement not only makes it easier to sustain a balanced weight but also fosters overall well-being.

Movement plays a crucial role in weight management for several reasons:

It activates metabolism, Encouraging the body to burn calories more efficiently and supporting natural weight loss.

Helps Hormone Regulation: Increasing the levels of serotonin and endorphins, it reduces stress-related cravings, Insomnia and Anxiety, because these are the hormones associated with happiness and relaxation. When we exercise, our sense of self-esteem and personal achievement increases helping the levels of feeling good hormones endorphins, in our body.

Enhances Sleep Quality: We have seen already the great benefits of good sleep.

Reduction of Inflammation and Fat Storage: When we move and sweat, we activate the detoxing preventing inflammation. As we know, inflammation when is chronic, contributes to weight gain.

Exercising does not need to be intense or exhausting to be effective, but consistency is key. Engaging in enjoyable physical activities such as walking, dancing, swimming and yoga, helps create a sustainable routine. Listening to your body's feedback allows you to choose movement that feels both rewarding and effective. The body likes challenges because that is how it gains strength and resilience, challenging yourself physically with love and compassion, ensures continued progress and a sustainable and healthy Body Weight.

The ultimate goal is to integrate movement into daily life until it becomes as natural as brushing your teeth—an effortless and essential habit for long-term health and vitality.

How Can We Build an Adequate Body Practice?

Move Your Body in a Way That Feels Good: Find the type and intensity of movement that your body enjoys—whether it’s walking, dancing, swimming, stretching, or yoga. Permit yourself to explore different forms of exercise beyond what you’re used to. Movement should feel like a pleasure, not a chore.

Prioritize Enjoyment: The key to sustainable movement is enjoyment. When we exercise solely to burn calories or lose weight, we add unnecessary stress, which can be counterproductive. Our bodies respond best when we move from a place of joy, relaxation, and pleasure.

Listen to Your Body’s Feedback: Movement is a powerful way to strengthen your connection with your body. Pay attention to how you feel during and after exercise. Your body gives you valuable feedback that can guide you toward activities that feel energizing, effective, and enjoyable.

Challenge Yourself with Love and Compassion: Your body thrives on movement and enjoys being challenged. However, balance is key—too easy, and you may lose interest; too difficult, and you might feel discouraged. Find the middle path that keeps you engaged while honouring your body's needs. Celebrate your body wins and progress.

Make Movement a Consistent Habit: Small, regular movement is far more beneficial than occasional intense workouts. Our ancestors moved daily, and we thrive when movement becomes a natural part of our routine. The goal is to reach a point where moving feels effortless, automatic, and essential to your well-being.

8. SENSE OF LIFE PURPOSE :

A strong sense of life purpose is a form of emotional and psychological nourishment, influencing both our mental well-being and physical health. When we have a clear purpose, we experience a sense of fulfillment, direction, and motivation, which reduces stress and anxiety—two major triggers for emotional eating, bingings and unhealthy food choices. People without a strong sense of purpose often seek comfort in food as a way to fill an emotional void, leading to overeating or binge eating. In contrast, those who feel connected to a meaningful goal are less likely to use food as a coping mechanism, making it easier to maintain a balanced and healthy diet.

Having a purpose also fosters healthier habits because it provides intrinsic motivation to self love and self appreciation. When we value our contributions to the world—whether through work, relationships, or personal growth—we are more likely to prioritize self-care. Purpose-driven individuals often engage in regular physical activity, mindful eating, and restorative sleep, recognizing that their body is the vehicle that allows them to fulfill their mission. This creates a positive cycle where taking care of the body supports the pursuit of one's goals, and in turn, achieving those goals reinforces healthy behaviours.

On a biological level, a sense of purpose is linked to lower levels of stress hormones like cortisol and better-regulated metabolism. Chronic stress can lead to weight gain, particularly around the midsection, due to hormonal imbalances that increase cravings for high-fat, high-sugar foods. Purpose-driven individuals tend to have stronger emotional resilience, which helps them navigate life's challenges without resorting to unhealthy eating habits. Additionally, research suggests that people with a strong sense of purpose have lower rates of obesity and a longer lifespan. By nourishing our minds with meaningful goals, we create a ripple effect that naturally leads to healthier food choices, a balanced metabolism, and a sustainable, healthy body weight.

CONCLUSION

When we approach to Body Weight Balance it is important to have a Holistic view acknowledging the complexity of us as human beings who are always exposed to and experiencing multitude of internal and external factors physical and non physical.

This Blog, although not complete, gives a general Idea of the role of some important elements to consider when we are trying to understand and improve our body, health, and body weight in a sustainable way.