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Nutrition 1 (Semester II) > 18. Life Stages > Flashcards

18. Life Stages Flashcards

1
Q

Why is breast milk the perfect food for babies?

A

Provides vitamins, minerals, carbs, proteins and fats in right proportions
Contains bifidobacteria and prebiotic oligosaccharides to help colonise the digestive tract and build immune system
Reduces risk of conditions such as atopic dermatitis, eczema, asthma, food allergies and CV disease

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2
Q

Why is breast milk good for mothers?

A 
Cheap and convenient
Delays return of regular ovulation
Conserves iron stores
Protects against breast/ovarian cancer
Aids post-birth weight loss
Supports mother-baby bond (oxytocin)
Assists in quicker recovery from postpartum depression
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3
Q

What is the macronutrient composition of breast milk?

A 
88% water
6-7% carbs
3-5% lipids
<1% protein
Enzymes
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4
Q

What is the main carb in breast milk?

A

Lactose

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5
Q

What is the benefit of lactose in babies?

A

Easily digestible

Enhances Ca absorption

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6
Q

What are the fats that make up breast milk?

A

Linoleic acid (LA)
Alpha linolenic acid (ALA)
Arachidonic acid (AA)
DHA

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7
Q

What are the proteins found in breast milk?

A

Alpha-lactalbumin

Whey

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8
Q

What do the enzymes in breast milk do?

A

Aid digestion of proteins, fats and carbs

Transport other nutrients

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9
Q

What is produced in the breasts in the first 2-3 days after delivery?

A

Colostrum

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10
Q

What does colostrum contain?

A 
Serum with antibodies (IgA)
WBCs
Vit A
Zn
Bifidus factors that favour the growth of the friendly bacteria
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11
Q

What is the function of colostrum?

A

Protects infant from infections
Inactivates pathogenic bacteria within infant’s digestive tract
Has laxative effect to expel wastes that have accumulated in digestive tract during foetal development

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12
Q

Which situations have mothers been shown to have less beneficial microflora in breast milk?

A

Overweight mothers

Caesarean births

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13
Q

What is the iron binding protein found in breast milk?

A

Lactoferrin

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14
Q

What is the role of lactoferrin?

A

Prevents bacteria from accessing the iron they use to grow
Aids iron absorption
Kills some bacteria directly

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15
Q

What does the protein lactadherin do?

A

Fights off the virus that causes most infant diarrhoea

rotavirus

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16
Q

Why might breast milk protect against the development of CV disease?

A

Possible link between oxytocin release which causes vasodilation
Breast-fed infants have lower BP as adults

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17
Q

Overall, what are the health benefits of consuming breast milk as a child?

A

Reduction in respiratory tract infections
Reduction in GI tract infections
Reduction in CV disease

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18
Q

What are the key minerals found in breast milk?

A

Ca
Zn
Fe

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19
Q

Why is the Ca in breast milk beneficial to infants?

A

Bone growth

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20
Q

Why does the Zn in breast milk have high bioavailability?

A

Zinc-binding protein

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21
Q

Why is the low Na content in breast milk good for infants?

A

Immature kidneys

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22
Q

Does the Fe in breast milk have high or low bioavailability?

A

High

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23
Q

How and when is Fe transferred to the baby?

A

Across the placenta

3rd trimester

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24
Q

Do pre-term babies have less iron per kg than full term babies?

A

Yes

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25
Why are babies iron stores used up in infancy?
Blood volume increases with body size
26
When is one third of a baby's blood outside its body?
At birth | inside umbilical cord
27
How can babies get more iron, O2 and WBC at birth?
Delay clamping the cord until pulsating stops
28
How long is it recommended for mothers to breast feed for?
6 months and up to 2 years or more
29
What are the benefits to baby if mothers breastfeed for as long as possible?
Breast milk boosts the immune system Provides feelings of love, comfort and protection Contribute to self-esteem
30
What are the benefits to mum if she breastfeeds for as long as possible?
Increased bonding through release of oxytocin | Mild anti-inflammatory effects
31
What can mum do to establish successful lactation?
Spend 1st week at home with plenty of skin-on-skin contact Feed on demand Pumping one feed to give mum some rest Local breastfeeding support group
32
What are the key post-partum nutrients for mum?
``` Protein Fe Zn Mg B vits C D EPA/DHA Probiotic foods ```
33
Why is protein important post-partum?
Replenish reserves | Breast milk production
34
How much extra protein a day should mum ideally get?
11g
35
Why is Fe important to mum post-partum?
Increase blood volume | Reduced Fe = fatigue, altered cognition
36
Why is Zn important to mum post-partum?
Needed for production of ovarian hormones | Reduced Zn can lead to PPD
37
Why are B vits important to mum post-partum?
ATP production B2 = PPD protection B9 = depleted with lactation B12 = cofactor for DNA production, myelination
38
Why is EPA/DHA important for mum post-partum?
Risk of losing DHA from brain tissue as it's passed to foetus/breastfed infant
39
Why is Mg important for mum post-partum?
ATP production Absorbed by foetus and infant during lactation Low levels can contribute to PPD
40
Why is vit D important to mum post-partum?
Diet and lifestyle changes during pregnancy can lead to reduced levels Has a role in commensal bacterial colonisation Reduces risk of PPD
41
Why are probiotic foods important to mum post-partum?
The beneficial bacteria can be passed to infant during breastfeeding
42
Which energetic is pregnancy leaning towards?
Moist
43
What signs do women feel during pregnancy, that are all signs of excess moisture?
Hunger Emotion Lethargy Congestion
44
What sort of foods should pregnant women focus on (energetically)?
Wholegrains Legumes Lighter, drier, crunchier foods Warming foods/drinks to counterbalance moisture
45
What is a newborn energetically?
Moist/damp
46
Why is nutrition important during lactation?
Requirements are higher Severe energy restriction may hinder milk production (not the time to diet!)
47
What's the best way to eat and stay hydrated during lactation?
Don't skip meals Eat to satisfaction Drink to thirst Avoid cold food and drinks
48
Why is it important not to skip meals during lactation?
Triggers stress response which can affect milk production | cortisol release
49
Why is it important to eat to satisfaction during lactation?
Oxytocin triggers the milk ejection reflex and more enzymatic activity in intestines
50
Why is it important not to under/over drink during lactation?
Constant thirst can be a symptom of EFA deficiency | Over-drinking may affect milk supply
51
What foods should be eaten during lactation?
Whole, fresh, organic produce Well cooked, neutral foods Probiotic foods - sauerkraut, kimchi, kefir Prebiotic foods - onions, garlic, dandelion greens Sources of EPA/DHA
52
What foods should be avoided during lactation?
``` Salted foods Sweetened foods Sugary drinks Cow's dairy Microwaved foods Caffeine (and other stimulants) Alcohol ```
53
Why should caffeine and other stimulants be avoided during lactation?
Can enter breast milk and make infant irritable and wakeful | Large doses interferes with bioavailability of iron
54
Why should alcohol be avoided during lactation?
``` Changes taste of breast milk Suppresses feeding Causes sleepiness Inhibits oxytocin (inhibits lactation) Affects ability for mum to look after baby ```
55
Why should smoking be avoided during lactation?
Reduces milk volume Nicotine alters smell and flavour of breast milk May slow weight gain of infant Higher risk of sudden infant death syndrome
56
Examples of drugs contraindicated during breast feeding
Aspirin Codeine Decongestants
57
Why are illicit drugs harmful during lactation?
Cause irritability, tremors, hallucinations | Impact mum's ability to care for infant
58
What can be taken by mum if milk production is low?
Fenugreek tea | Fennel tea
59
What is the best way to increase milk supply?
Feed more
60
What can lower milk supply?
Stress
61
What can mum drink if stressed?
Chamomile tea | Lemon balm tea
62
In hot weather or when baby has a temperature, what can baby have?
Filtered water
63
What can you do when breast milk doesn't agree with baby?
Exclude common allergy offenders from diet - cow's milk, eggs, fish, peanuts Go for a leisurely walk in natural surroundings Include a daily relaxation practice
64
Why is formula milk not the best?
Highly refined Refined sugar/vegetable oils Lacks key substances for development/growth No antibodies for immune protection Heavy metals and other toxins have been found Synthetic additives Damaged proteins from heating
65
What is weaning?
The process of starting to introduce solid foods
66
When is a baby ready to wean?
Sitting upright Taking an interest in parents' food Putting food in their mouth
67
When's the earliest you should start weaning?
6 months
68
Why should you wait 6 months to start weaning?
GI tract and immune system matured enough to be more likely to tolerate new foods
69
What are the possible implications of weaning too early or too late?
Increased risk of developing allergies
70
How should you wean?
Introduce single ingredient foods with 3-4 day intervals to observe any food reactions Restrict allergenic foods (eggs, nuts, fish) closer to 12 months Probiotics to strengthen immune system
71
What feeding skill should baby have around 6 months?
Ability to swallow non-liquid foods
72
What are appropriate foods to add to baby's diet around 6 months?
Thin porridge with breast milk Sieved veg and fruits Pureed veg on spoon
73
What feeding skill should baby have around 6-8 months?
Able to feed self | Develops finger grasp
74
What are appropriate foods to add to baby's diet around 6-8 months?
Textured veg and fruits, protein, iron-rich foods
75
What feeding skill should baby have from 8 months onwards?
Begins to hold own bottle | Reaches for and grabs food/spoon
76
What are appropriate foods to add to baby's diet from 8 months?
``` Whole grains Pieces of soft, cooked veg/fruit Lean meats Fish Casseroles Eggs Mashed legumes ```
77
What is baby-led weaning?
Lets babies feed themselves finger foods right from the start
78
What does baby-led weaning support?
Development of hand-eye co-ordination, chewing skills, dexterity Offers baby opportunity to explore the taste, texture, aroma and colour of a variety of foods Self-regulation
79
What foods should be omitted during weaning?
``` Sweets, baby food desserts Sweeteners (can cause diarrhoea) Canned vegetables (preservatives, sugar) Honey (botulism) Soya products (hard to digest) Cow's milk ```
80
What can cow's milk intake before 12 months lead to?
Iron def anaemia Linoleic acid GI blood loss T1D
81
What can disposable nappies contain that can irritate the skin?
Dioxins Plastics Dyes Fragrances
82
What is the alternative to disposable nappies?
Natural, cloth nappies
83
How should natural cloth nappies be washed?
In fragrance free, low chemical detergent
84
How should natural cloth nappies be dried?
In the sun
85
Why should natural cloth nappies be dried in the sun?
To reduce bacterial growth
86
What can be used to soothe skin irritation?
Calendula cream
87
As well as changes in height and weight, what other changes to growing children experience?
Brain development Increase in bone density and muscle mass Longer dendrites and axons on neurons
88
What are parents responsible for in the food that preschool children eat?
What they eat When they eat Where they eat
89
What are preschool children responsible for with regards to food?
How much they eat | Whether they eat
90
How can parents teach good eating habits?
Lead by example by eating well themselves Turn off TV Include child in conversations Encourage children to chew well Cook together Put food in serving bowls and let child help themselves Don't manipulate child to eat
91
What factors is childhood obesity linked to?
Eating junk food Reduced energy expenditure - less time outside, more time in front of TV Bigger portions Gut dysbiosis
92
Ways to prevent/manage childhood obesity
``` Prepare foods at home Eat away from the TV Be aware of age-related portions Encourage structured mealtimes Discourage inactivity Promote adequate sleep ```
93
How many carbs should children have per day?
Same as adults (60-70% of intake)
94
How much fibre should children have per day?
Lower amounts in childhood than in adulthood
95
Why should children have lower amounts of fibre?
Too much lowers food energy density | Phytates reduce micronutrient absorption
96
How much fat should a child eat per day?
Can be lower than 30% of total energy
97
How much protein should children eat per day?
Protein requirements increase with age
98
How can iron deficiency anaemia be avoided in children?
Staying away from processed foods Reducing/avoiding cow's milk (calcium/casein inhibit absorption) Optimising digestion and gut health with pre-/probiotic foods Chewing well
99
How can children thrive on a vegetarian/vegan diet?
Parents to be well informed Plan meals Ensure adequate intake of energy, DHA rich foods, calcium, non-haem iron and B12 Outdoors for vitamin D
100
Why are teenagers nutritionally vulnerable?
``` Making more of their own food decisions Influenced by peers Alcohol consumption may begin May diet to meet ideals of slimness or athletic ability Growth spurts ```
101
Which teens are at elevated risk of inadequate energy intake?
Those that diet Frequently using alcohol or illicit drugs Chronic health conditions (Crohn's, cystic fibrosis)
102
What are the physiological factors affecting food choices for teens?
Increased appetite due to growth spurts | Decreased appetite due to alcohol/illicit drugs
103
What are the social factors influencing food choices for teens?
Peer influence Preoccupation with body size/shape Media
104
What are the economical factors influencing food choices in teens?
More independent/increased spending Fast/convenience foods Living in food-insecure, temporary housing
105
Why is protein quality an issue for teens?
Opting for processed meats and dairy products
106
How can protein insufficiency occur in teens?
Weight loss diets | Inappropriately planned meals (junk food)
107
What can inadequate protein intake lead to in teens?
Loss of lean body mass | Delayed growth
108
What is carb intake like for teens?
High intake of refined carbs | Low fibre
109
What can the high carb intake of teens be a factor in?
Development of acne | effect of insulin on sebum production = oily skin
110
Why are EFAs important for teens?
Production of sex hormones | Skin, hair, nail health
111
Why is calcium an important micronutrient for teens?
Crucial for bone development
112
What can compromise bone development in teens?
Low calcium diets Physical inactivity Consumption of fizzy drinks, alcohol, caffeine, fast food
113
What are bone supportive nutrients for teens?
D | Mg (almonds, leafy greens, legumes)
114
Why do iron requirements increase during teens?
Blood volume increases with growth | Onset of menstruation in females
115
Examples of non-haem iron rich foods
Almonds Apricots Avocado Sunflower/pumpkin seeds
116
Nutrients important for teens
``` Protein Iron Calcium Zinc B vits Selenium ```
117
How can healthy nutrition be supported during teens?
``` Support digestive health Intake of supportive nutrients for absorption (e.g. vit C - iron) Encourage good eating Encourage activity Suggest cooking classes Recognise stresses of adolescence ```
118
What are some of the biological changes and declines as we age?
``` Lower hormone levels Lower immunity Loss of skin integrity Decreased bone density/muscle mass Decrease in renal function Decline in neurological function Reduced HCl and taste sensation ```
119
What can accelerate ageing?
``` Lifestyle Poor diet Reduced physical activity Stress Diseases Medications Lower socioeconomic status ```
120
What percentage do genes contribute to ageing?
30%
121
What percentage do lifestyle factors contribute to ageing?
70%
122
What are telomeres?
DNA protein structures found at both ends of each chromosome
123
In normal situations, how is a small portion of telomeric DNA lost?
With each cell division
124
What lifestyle factors can increase the pace of telomere shortening?
Smoking | Poor diet
125
Which energetic are mature years dominated by?
Dryness
126
What are the signs and symptoms of mature dryness?
Wrinkles Joint stiffness Decreasing physical strength
127
Which foods should be increased to support mature dryness?
Soups Stews Fruit/veg with high water content Mucilaginous chia, flax, okra
128
Which energetic is old age dominated by?
Cold
129
What are the signs and symptoms of old age coldness?
Feeling colder Weak digestion Reduction in circulation Declining mobility
130
Which foods should be increased to support old age coldness?
Warm, cooked, mildly spiced foods
131
How does body composition change with ageing?
Increase in fat mass and visceral fat | Decrease in lean muscle mass
132
What is sarcopenia?
Loss of muscle mass
133
How can sarcopenia impact an older person's life?
Decreased mobility Increased risk of falls/fractures Lower metabolic rate
134
What can accelerate sarcopenia in older people?
``` Decreased physical activity Poor nutrition Hormonal changes (low oestrogen/testosterone, insulin resistance) Inflammation Chronic diseases (cancer, heart failure) ```
135
What are the three factors that can affect energy balance in the elderly?
Age-related loss of muscle mass (affecting body composition) Lowered basal metabolic rate (decline in physical activity) Increase in fat mass
136
What factors can cause malnutrition in the elderly?
``` Reduced food intake Alterations in gastric hormones Depression Bereavement Dysphagia (from stroke/dementia) Poor oral health (dentures, xerostomia) ```
137
What are the consequences of malnutrition in the elderly?
Loss of muscle mass/strength Loss of mucosal integrity Impaired immune function
138
What are the physiological factors affecting food choices in the elderly?
``` Decreased visual acuity Joint problems Hand tremors Hearing problems Dementia ```
139
What are the social/psychological factors affecting food choices in the elderly?
``` Reluctance to go shopping Isolation Depression Fear Bereavement ```
140
What are the economical factors affecting food choices in the elderly?
Low income | Isolation
141
What physiological factors can induce reduced appetite in the elderly?
Increased levels of CCK resulting in increased satiation after meals and delayed gastric emptying
142
What are the GI changes with age?
``` Decline in IF Reduced stomach acid Poor digestion/absorption B12 deficiency Fe deficiency SIBO Impaired gastric motility ```
143
What are the CV changes with ageing?
Thickening/stiffening of arteries Decreased max HR Increased left ventricular muscle mass
144
What are the renal changes in ageing?
``` Decrease in kidney volume Increase of renal cysts Nephrosclerosis Problems with urinary excretion Difficulties regulating Na concentration ```
145
What are the neurological changes during ageing?
``` Decline in neurological function Cognitive impairment Increased risk of dementia Depression Risk of AZD (B vit def = raised homocysteine) ```
146
What are the immune system changes in ageing?
Decline in T-lymphocyte function Decline in cell mediated immunity Increased risk and severity of infections and cancer Micronutrient deficiencies
147
What are the skeletal changes during ageing?
Decline in mineral bone density = risk of osteoporosis/fractures Decline in cartilage water content (making it stiffer) Reduced delivery of nutrients to cartilage
148
Why is the bone mineral density decline accelerated in older women?
Reduced oestrogen following menopause
149
What co-enzyme is commonly depleted in ageing?
NAD+
150
What can NAD+ depletion lead to?
Metabolic disorders Cancer Neurodegenerative diseases
151
How can NAD+ levels be increased?
Exercising regularly Getting adequate sleep Fasting Eating a nourishing diet of avocados, leafy greens, fish, nuts, fermented foods
152
Where is melatonin secreted from?
Pineal gland
153
What are the functions of melatonin?
Regulates circadian rhythm AO Modulates immune defence Tumour surveillance agent
154
How can melatonin levels be optimised?
``` Increasing natural sunlight exposure Regular bedtime in dark room Avoiding artificial light at night Avoiding stimulants at night Eating Montmorency cherries and B6-rich foods ```
155
Why should the elderly have higher protein intake?
Increase bone mineral density | Preserve muscle mass
156
Why should the elderly have higher carb intake from veg, fruit, whole grains, legumes?
Micronutrients | Fibre to counteract constipation
157
Why should the elderly have a higher intake of lipids?
``` Important for cognitive function Skin Joint health (O3, reduced saturated fats) ```
158
What sort of food should the elderly focus on?
Cooked food (easier to digest than raw) Soups, stews Hydration (including liquid foods, herbal teas)
159
Which nutrients/compounds are recommended to support healthy ageing?
``` B12 D E Folate Ca K CoQ10 ```
160
Why is B12 recommended to support healthy ageing?
Older adults are at risk of deficiency due to achlorhydria | Important for cognition
161
Sources of B12
Egg yolks Salmon Sardines
162
Why is vit D recommended to support healthy ageing?
Low levels in elderly due to poor skin synthesis, reduced kidney synthesis and less sun exposure
163
Sources of vit D
``` Sunlight Egg yolks Salmon Mushrooms Fish liver oils ```
164
Why is vit E recommended to support healthy ageing?
AO that protects against oxidative damage which is linked to accelerated ageing, neurodegenerative disease and atherosclerosis
165
Sources of vit E
Almonds Egg yolks Sunflower seeds Wheat germ
166
Why is folate recommended to support healthy ageing?
Important for lowering homocysteine levels - risk marker for atherosclerosis, AZD, Parkinson's
167
Sources of folate
Dark leafy green Beans Lentils Sprouts
168
Why is Ca recommended to support healthy ageing?
Decreased absorption in elderly
169
Sources of Ca
Broccoli Almonds Sesame seeds Dark leafy greens
170
Why is potassium recommended to support healthy ageing?
Positive effect on BP
171
Sources of potassium
``` Pistachios Avocado Banana Celery Potato ```
172
Why is CoQ10 recommended to support healthy ageing?
``` AO that protects cells from oxidative damage Body production declines with age Statin use common Supports immune system Facilitates energy production Useful for CV issues ```
173
Sources of CoQ10
``` Oranges Strawberries Broccoli Cauliflower Pistachios Walnuts ```
174
What advice does Victor Longo give for longevity?
Eat diet high in plant foods Eat oily fish 2-3 meals a week After 65-70, add more fish/eggs/goat's milk yoghurt to slow muscle atrophy Restrict eating to 11-12 hrs/day Eat foods common to what your ancestors ate
175
Examples of healthy ageing teas
Nettle leaf Dandelion root Peppermint Chamomile
176
Why is nettle a good healthy ageing tea?
Diuretic Relieves fluid retention Flushes out toxins Anti-inflammatory
177
Why is dandelion root a good healthy ageing tea?
Enhances digestion - stimulates release of digestive juices Supports liver detoxification Promotes peristalsis
178
Why is peppermint a good healthy ageing tea?
Soothes digestion Relieves pain Anti-microbial
179
Why is chamomile a good healthy ageing tea?
Relieves pain, flatulence | Calming to nervous system

Nutrition 1 (Semester II) (16 decks)

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