Thread by @alvarezzzy

It's my absolute honor to introduce today's speaker at the @StanfordWellMD Physician #Wellness Forum.

Dr. @MaryamSHamidi will be sharing insights on the “Nutritional Strategies to Improve Alertness and Mood”.

#doctorsarehumanstoo #preventburnout

Here's a nice summary from Dr. @MaryamSHamidi's previous talk...

https://twitter.com/threadreaderapp/status/1239083318206959616?s=20

It's important to eat meals early (within 60 minutes of natural waking) and weigh the first meal more than the rest.

#IntermittentFasting has so many benefits including decreasing body fat BUT NOT necessarily weight loss. The latter has to do with caloric intake.

#nutrition

#IntermittentFasting has several benefits including:
greater subjective energy
improved sleep satisfaction
improved performance
improved sleep resistance

#doctorsarehumanstoo #nutrition

Again, while #IntermittentFasting can lead to weight loss, its main effects is on reduction of body fat and insulin resistance.

#nutrution #doctorsarehumanstoo

It's also important to understand that eating closer to when we sleep leads to an increase in body fat.

#nutrition #IntermittentFasting

Another way of looking at it.. participants in one study who ate lunch before 1500h (3pm) were more likely to lose weight.

There are also metabolic differences for the same meals... That is, eating in the morning vs in the afternoon/evening.

SO. If you are craving ice cream, eat them in the morning rather than dessert for dinner =)

#nutrition #IntermittentFasting

In fact, if you eat closer to when you're going to sleep, it can impair your sleep quality. Unfortunately, this affects women more according to one study.

Also, the shorter time between dinner and bed increases the risk of acid reflux, which further impairs the quality of sleep.

Here's a nice breakdown of a meal that optimizes alertness and improved cognitive function.

I also love the slides on portion control. I always wondered what a portion means.

There's also the SMILES diet that optimizes mental health.

#MentalHealthMonth #nutrition

Being #hangry is real. Here are some evidence.

#nutrition #doctorsarehumanstoo

#physicians have a tougher time getting good #nutrition and #hydration at work.

We tend to forego eating so we can manage other tasks like caring for our patients. THEN, once we find time to eat, we tend to eat unhealthy meals.

#doctorsarehumanstoo #preventburnout

GUILTY!

#doctorsarehumanstoo

Double and Triple Guilty!

"Ironically, more likely to make indulgent food choices when a healthy item is available compared to when it is not available."

researchgate.net/publication/22…

Worse, it's been shown that while a good number of physicians cope with #burnout via exercise, a good percentage also eat junk food, drink alcohol and binge eat.

#doctorsarehumanstoo #preventburnout #nutrition

As I plan for snacks for my next series of overnight shifts... here is food for thought...

a diet high in sugar, fat, and sodium actually increases fatigue.

#nutrition #doctorsarehumanstoo

The point is that there's a vicious cycle with stress-->impaired sleep-->impaired mood --> poor hydration/nutrition which further affects stress.

We can break this with proper nutrition and sleep.

#doctorsarehumanstoo #preventburnout

Here are her suggestions to what I once brought at work...

The truth is, behavioral nudges work best in optimizing healthy #nutrition.
🥕Make healthier options easier to select or eat
🥕Use smaller size food containers/portions

Better than making healthy food sound better (affective) or labeling food as healthy or not (cognitive)

Dr. @MaryamSHamidi recommends these behavioral changes...

Lots of pearls in this thread. Here are her summary slides.

Thank you Dr. @MaryamSHamidi for your expert talk on optimizing nutrition to improve our cognitive performance in medicine.

@threadreaderapp, unroll please =)