Wellness Decoded: The Modern Health Glossary
Understand the Terms Shaping Nutrition, Fitness, and Longevity Today
The world of health and wellness is full of fascinating concepts and it's easy to get lost in all of the scientific jargon. That’s why we’ve created this guide—a streamlined glossary organized into three intuitive sections: Nutrition, Body, and Environment.
Whether you’re curious about a new trend or looking for clarity, we have you covered.
NUTRITION
Amino Acids: The building blocks of proteins. Critical for muscle repair, enzyme production, and numerous metabolic pathways. There are nine essential amino acids, all of which the body cannot synthesize and must obtain from diet.
Antioxidant: Molecules that help protect the body's cells from damage caused by free radicals. Antioxidants are found in a variety of foods, particularly those rich in vitamins C and E, selenium, and beta-carotene. Some examples of antioxidant-rich foods include berries (such as blueberries and strawberries), dark leafy greens (like spinach and kale), nuts, and seeds.
Catechins: A type of natural polyphenol and antioxidant that can reduce inflammation, support cardiovascular health, and protect against certain types of cancer. Abundant in green tea, dark chocolate, blackberries, raspberries, cherries, and apples. Additionally, certain red wines and some types of beans.
EGCG (Epigallocatechin gallate): A polyphenol (specifically a catechin - a plant-based compound known for its antioxidant properties) that acts as a potent antioxidant. Along with its anti-inflammatory effects, EGCG can aid in weight loss, heart health, and brain health. EGCG is most commonly found in green tea. Other foods that contain EGCG are kiwis, cherries, pears, pecans, pistachios, and hazelnuts.
Enzymatic Functions: Many enzymes, which are proteins, act as catalysts in biochemical reactions, such as digestion, DNA replication, and cellular energy production.
Fatty Acids: The building blocks of fats. Essential for various bodily functions, including energy production, cell membrane structure, and the synthesis of signaling molecules. They can be classified into saturated, monounsaturated, and polyunsaturated fatty acids based on their chemical structure, with each type playing distinct roles in health. Examples of fatty acids include omega-3 and omega-6 polyunsaturated fatty acids, (found in foods like fish, flaxseeds, and walnuts), which are crucial for brain function and inflammation regulation.
Flavonols: A type of polyphenol, a group of naturally occurring compounds with antioxidant properties that are found in various plant-based foods. Flavonols are known to support heart health by improving blood flow and reducing inflammation. Foods rich in flavonols include walnuts, olive oil, dark chocolate, green tea, red wine, spinach, artichokes, apples, and berries, such as blueberries and blackberries.
FODMAP: Stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. A group of short-chain carbohydrates that are poorly absorbed in the small intestine, leading to digestive issues in some people. FODMAPs include certain fruits (apples, pears), vegetables (onions, garlic), dairy products (milk, yogurt), legumes, and sweeteners such as honey and high fructose corn syrup. Managing a low-FODMAP diet can help alleviate symptoms for individuals with irritable bowel syndrome (IBS) and other functional gastrointestinal disorders.
Free Radicals: Unstable molecules found in the body that have an unpaired electron in their outer shell. This instability makes them highly reactive, leading to oxidative stress which causes cell damage and inflammation and can lead to chronic disease.
Glucosinolates: A natural plant-based compound, found in many pungent plants such as broccoli, mustard, cabbage, and horseradish. Glucosinolates are known to have anticancer properties, antimicrobial effects (fights bacteria), and support the body in detoxification (ie: getting rid of toxins in the body).
Insoluble Fiber: A type of dietary fiber that does not dissolve in water, helping to add bulk to the stool and promoting regular bowel movements. It can be found in whole grains, nuts, seeds, and the skins of fruits and vegetables. Some foods high in fiber include wheat bran, brown rice, and the skin of apples and potatoes.
Lipids: Primarily made of fatty acids, and are the main way the body stores energy. Colloquially known as fat.
Macronutrients: Nutrients that are required by the body in large amounts for energy and other vital functions. The three macronutrients are carbohydrates, proteins, and fats. They are essential for proper growth, development, and overall health.
Metabolic Pathways: Amino acids play roles in metabolic pathways, such as the immune system, the urea cycle, and neurotransmitter function.
Micronutrients: Nutrients that are required by the body in small amounts, but are still essential for proper growth, development, and overall health. Micronutrients play important roles in various bodily functions such as immune system function, bone health, and energy production. Examples include vitamins and minerals.
Mycotoxins: Toxic compounds produced by certain types of mold and fungi, often found in food. They are important to monitor because they can cause various health problems, including immune suppression and increased cancer risk.
Nootropic: Substances that enhance cognitive function, memory, creativity, motivation, and stress resilience. Popular nootropics include caffeine, L-Theanine, Ginkgo Biloba, Panax Ginseng, and Creatine.
Omega 3 & 6 Fatty Acids: Essential fatty acids crucial for brain function, inflammation regulation, and cellular health. The balance between omega-3 and omega-6 fatty acids is important for preventing chronic diseases and promoting overall health. Both omega-3 and omega-6 fatty acids must be obtained by diet.
Phytic Acid: A natural compound found in plant seeds, nuts, and grains that can bind to minerals (such as iron and zinc) and reduce their necessary absorption in the body. Foods high in phytic acid include brown rice, oats, soybeans, and spinach. To reduce the impact of phytic acid (important, especially for those focused on more plant-based eating), you can take other mitigating steps (consuming more vitamin C, soaking your grains) to ensure the absorption of iron & zinc.
Phytosterols: Naturally occurring compounds that are found in plants and resemble cholesterol in structure. They are known for their ability to help lower cholesterol levels and improve heart health. Phytosterols have also been linked to cancer prevention and have anti-inflammatory effects. Nuts (almonds, pistachios, walnuts); seeds (sunflower seeds, pumpkin seeds, sesame seeds); vegetable oils (olive oil, sunflower oil, canola oil); produce (avocado, oranges, broccoli); and legumes (beans, lentils, peas) all are excellent sources of phytosterols.
Polyphenols: A category of naturally occurring compounds found in plants, known for their antioxidant properties. Polyphenols are abundant in a variety of fruits, vegetables, tea, coffee, wine, and certain grains and seeds. A subset of polyphenols beneficial to health is Flavonoids.
Salicylates: A natural chemical found in many plants. Salicylates have anti-inflammatory and pain-relieving properties. Some individuals may have a salicylate sensitivity. Foods high in salicylates include berries (strawberries, blueberries, raspberries), grapes, oranges, curry powder, paprika, almonds, and peanuts.
Signaling Molecules: Also known as ligands, are involved in signaling pathways that are central to a wide variety of body functions including growth, immune responses, and homeostasis.
Soluble Fiber: A type of dietary fiber that dissolves in water to form a gel-like substance, helping to slow digestion and lower blood cholesterol and glucose levels. It is commonly found in foods such as oats, barley, nuts, seeds, beans, lentils, and some fruits and vegetables. Examples include oatmeal, chia seeds, and the flesh of apples and citrus fruits.
Thermic Effect of Food: The energy expenditure associated with the digestion, absorption, and metabolism of food. This expenditure accounts for a portion of daily calorie expenditure and influences weight management. Protein has a high thermic effect. Fat has the lowest.
Thylakoids: Membrane-bound compartments found in the chloroplasts of plant cells. They’re primarily found in green leafy vegetables like spinach, kale, and lettuce. Consuming thylakoids can support in appetite regulation, fat digestion, gut microbiome health, and increased fat oxidation.
BODY
Autonomic nervous system: A part of the peripheral nervous system that regulates involuntary physiological functions, including heart rate, blood pressure, digestion, and respiratory rate. It is divided into two main branches: the sympathetic nervous system, which prepares the body for 'fight or flight' responses, and the parasympathetic nervous system, which promotes 'rest and digest' activities. The ANS operates largely unconsciously and plays a crucial role in maintaining homeostasis within the body.
Autophagy: The body's process of cleaning out damaged cells and regenerating new, healthy ones for cellular health, longevity and disease protection. You can stimulate autophagy through fasting, exercise, caloric restriction, quality sleep, and cold exposure.
Beta Glucan: A type of soluble fiber found in the cell walls of certain plants, bacteria, fungi, and yeast. The benefits of consuming beta-glucan include lower cholesterol levels, improved heart health, immune system support, blood sugar regulation, and digestive health. It’s particularly abundant in oats, barley, and mushrooms.
Biofilm: Communities of microorganisms that adhere to surfaces and produce a protective extracellular matrix, making them resistant to cleaning and sanitization efforts. These can form on food surfaces, processing equipment, and packaging, potentially leading to food spoilage and safety concerns. Examples include biofilms formed by the Listeria monocytogenes bacteria on fresh produce and Salmonella on poultry processing equipment.
Candida: Candida is a normal commensal part of the microbiome. But in people with low immunity, heavy metal or mold toxicity, conditions like IBD, or taking immunosuppressant drugs, this can lead to overgrowth & become a serious issue. The Candida genus includes about 150 species of yeast, but Candida albicans is the most significant and responsible for 80% of infections.
Circadian Hormones: Hormones that follow a 24-hour cycle, known as the circadian rhythm, which is the body's internal clock regulating sleep, wakefulness, and various physiological processes. Well-known circadian hormones include melatonin, cortisol, and melanin. Disruptions in these rhythms, such as those caused by shift work, jet lag, or exposure to artificial light at night, can have significant health consequences, including sleep disorders, metabolic issues, cardiovascular diseases, and mood disturbances.
Dysbiosis: Dysbiosis is an imbalance in the gut microbiota, where harmful bacteria outnumber beneficial ones, often leading to digestive issues and impacting overall health. It can be influenced by dietary choices, such as high consumption of processed foods, sugars, and low fiber intake, which disrupt the natural balance of gut microbes. Examples of dietary contributors to dysbiosis include excessive intake of refined carbohydrates, artificial sweeteners, and a lack of diverse plant-based foods.
Epithelial Layer: The epithelial layer in the gut, also known as the intestinal epithelium, is a single layer of cells that lines the interior of the digestive tract, playing a crucial role in nutrient absorption, barrier function, and immune response. This layer is made up of a variety of cell types, including enterocytes, goblet cells, and Paneth cells, which all work together to absorb nutrients and secrete mucus and antimicrobial peptides. The epithelial layer is essential in the small intestine’s absorption of nutrients and the production of mucus by goblet cells to protect the gut lining from pathogens and mechanical damage.
Histamine: A compound involved in both local immune responses and regulating physiological functions in the gut. It plays an essential role in allergic reactions and gut health, and imbalances can lead to conditions such as histamine intolerance.
Leptin: A hormone primarily produced by fat tissue. Crucial in regulating energy balance and body weight by inhibiting hunger.
Melanin: Melanin is a natural pigment found in most organisms, responsible for the color of skin, hair, and eyes. It is produced by specialized cells called melanocytes, which are located in the epidermis (the outermost layer of the skin), hair follicles, and the iris of the eyes. Melanin production is stimulated by exposure to UV radiation. When skin is exposed to sunlight, melanocytes increase the production of melanin to protect the skin from UV damage. This process results in tanning, where the skin darkens as a protective response.
Melatonin: Melatonin is a hormone produced by the pineal gland (located in the brain’s epithalamus) that regulates sleep-wake cycles. (Often confused with melanin, a pigment responsible for skin, hair, and eye color, and protects against UV radiation.) Proper regulation of melatonin is crucial for maintaining circadian rhythms and sleep health.
Metabolism: the complex biochemical processes that occur in the body to convert food into energy and other vital substances. It includes the processes of digestion, absorption, and utilization of nutrients, as well as the breakdown and elimination of waste products.
Methylation: A biochemical process involving the addition of a methyl group to DNA, proteins, and other molecules. It's important for regulating gene expression, detoxing the body of harmful substances, neurotransmitter production, cardiovascular health, immune function, and overall metabolic functions.
Mitochondria: The powerhouse of the cell, responsible for producing energy (ATP) through cellular respiration. Mitochondria are vital for energy metabolism and play key roles in regulating cell death, signaling, and differentiation. Mitochondria are organelles found in cells that are responsible for generating energy through a process called cellular respiration. They play a critical role in various bodily functions such as metabolism, growth, and repair.
MTHFR: Short for methylenetetrahydrofolate reductase. An enzyme crucial for processing amino acids, particularly in the methylation cycle, which influences DNA synthesis and repair. Variations in the MTHFR gene can affect the enzyme's function, leading to altered methylation patterns that can impact gene expression, a key aspect of epigenetics. Variations in the MTHFR genes can result in various health issues, including cardiovascular diseases and mental health disorders. These variations are often influenced by how genes are turned on or off in response to environmental factors and nutrition.
Myokines: A type of small protein produced and released by the muscles during physical exercise. They play a crucial role in muscle-organ communication, which has an impact on various physiological processes, including fighting inflammation, metabolic regulation, and muscle repair and growth.
Organelles: Specialized structures within cells that perform distinct and unique functions necessary for the cell’s survival, functioning, and overall health. Derived from “little organ.” Some common examples of organelles include the nucleus of a cell, mitochondria, ribosomes, chloroplasts, and other central structures within the cell.
Oxidative stress: Occurs when there is an imbalance between the production of free radicals (reactive oxygen species) and the body’s ability to counteract or detoxify their harmful effects through antioxidants. This imbalance can damage cells, proteins, and DNA, leading to inflammation, chronic diseases, and aging. Several factors can contribute to oxidative stress, including environmental toxins, unhealthy diets, smoking, and stress. Antioxidants found in fruits, vegetables, and whole grains can help reduce oxidative stress.
Parasympathetic nervous system: The parasympathetic nervous system is a division of the autonomic nervous system responsible for conserving energy and promoting 'rest and digest' functions. It slows the heart rate, increases intestinal and gland activity, and relaxes sphincter muscles in the gastrointestinal tract. This system helps the body to recover and maintain a state of calm and relaxation after periods of stress or exertion.
SIBO: Small Intestine Bacterial Overgrowth (SIBO) is a condition where an abnormal increase in the number of bacteria occurs in the small intestine, leading to various digestive symptoms. This overgrowth can disrupt normal digestion and absorption of nutrients, resulting in bloating, diarrhea, abdominal pain, and malnutrition. SIBO is often associated with conditions that affect gut motility, such as irritable bowel syndrome (IBS), and can be diagnosed through breath tests and treated with dietary changes and antibiotics.
Subcutaneous fat: A type of body fat (lipids) that is located just below the skin. It’s the fat that’s most visible, pinchable, and found all over the body - including around the hips, thighs, and abdomen. Subcutaneous fat acts as energy storage, protection, and insulation, and plays a role in hormonal processes. Too much body fat can be a sign of overall high body fat, which is associated with the risk of heart disease, type 2 diabetes, and certain cancers.
Sympathetic nervous system: The sympathetic nervous system is a division of the autonomic nervous system that prepares the body for 'fight or flight' responses during stressful or emergency situations. It increases heart rate, redirects blood flow to muscles, and releases adrenaline to enhance alertness and physical performance. This system enables the body to respond quickly to perceived threats or challenges by mobilizing energy reserves and prioritizing essential survival functions.
Thermodynamics: Refers to the principles governing energy balance and the conversion of food into energy in the body. Understanding these principles is essential for managing weight, energy levels, and metabolic health. (See also: Thermic effect of food.)
Vagus Nerve: The vagus nerve is the longest cranial nerve, extending from the brainstem to the abdomen, and it plays a crucial role in regulating the parasympathetic nervous system. It influences various bodily functions including heart rate, digestion, and respiratory rate by transmitting signals between the brain and major organs. The vagus nerve also contributes to the body's relaxation response, reducing stress and promoting calmness through its extensive network of connections.
Visceral fat: A type of body fat (lipids) that is stored deep within the abdominal cavity, around organs like the stomach, liver, and intestines. Unlike subcutaneous fat, visceral fat is not visible and lies behind abdominal muscles. High levels of visceral fat lead to an increased risk of chronic disease, inflammation, hormonal impacts, and metabolic issues. Also known as “active fat” as it can influence how your body functions, including hormone production and regulation.
VO2 Max: The maximum rate of oxygen consumption measured during incremental exercise and is a key indicator of cardiovascular fitness. It’s important for assessing an individual’s aerobic endurance and overall cardiovascular health.
ENVIRONMENT
Blue Light Toxicity: Blue light part of the light spectrum) is emitted by screens and LED lighting, can disrupt sleep patterns and strain the eyes. Prolonged exposure to blue light is important to manage because it can interfere with circadian rhythms and potentially lead to eye damage.
BPA (Bisphenol A): BPA is a chemical used in the production of certain plastics and resins, commonly found in products such as water bottles, food containers, and the lining of metal cans. BPA can leach into food and beverages, especially when the containers are heated, and has been associated with potential health risks due to its endocrine-disrupting properties. Concerns about BPA's impact on human health, including possible links to reproductive issues and developmental problems, have led to increased regulation and the development of BPA-free alternatives.
Endocrine disruptors: Endocrine Disruptors are chemicals that may mimic, block, or interfere with the body’s hormones. Some common examples of endocrine disruptors include pesticides, plastic compounds such as BPA, personal care products, and industrial chemicals used in manufacturing processes.
Light Spectrum: The light spectrum includes all wavelengths of light, from ultraviolet (UV) to near-infrared (NIR) to infrared (IR), each having different effects on health. Understanding the spectrum is essential for leveraging the benefits of certain wavelengths (like red and blue light (See: Blue Light Toxicity) ) while avoiding potential harms from others (like UV light).
Near-infrared: Near-infrared light (NIR) is a type of electromagnetic radiation with wavelengths just beyond the visible light spectrum, typically ranging from 700 to 1400 nanometers. It is commonly used in medical therapies, such as photobiomodulation, to promote healing, reduce inflammation, and relieve pain due to its ability to penetrate deep into tissues. Additionally, NIR is utilized in various applications including night vision technology, optical communications, and environmental monitoring.
PFAS (Per- and polyfluoroalkyl substances): PFAS (also known as “forever chemicals”) are a group of synthetic chemicals used in a variety of consumer products for their water-resistant and grease-resistant properties, including non-stick cookware, food packaging, and waterproof clothing. PFAS are highly persistent in the environment and the human body (hence the nickname of “forever chemicals”) and have been linked to adverse health effects such as cancer, hormone disruption, and immune system impairment. Due to their widespread use and persistence, PFAS contamination in water and soil is a significant environmental and public health concern.
Phthalates: Phthalates are a group of chemicals commonly used as plasticizers to increase the flexibility, durability, and transparency of plastics, especially in products like vinyl flooring, personal care items, and food packaging. They are known to be endocrine disruptors, potentially interfering with hormone function and linked to health issues such as reproductive abnormalities, developmental problems, and increased risk of chronic diseases. Due to these concerns, there is growing regulation and demand for phthalate-free products to minimize exposure.
Red Light: Red light therapy involves using low-level wavelengths of red light (see: light spectrum) to treat various health conditions. It's important for its potential benefits in reducing inflammation, promoting wound healing, and improving skin health.