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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
Q

Why are babies iron stores used up in infancy?

A

Blood volume increases with body size

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26
Q

When is one third of a baby’s blood outside its body?

A

At birth

inside umbilical cord

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27
Q

How can babies get more iron, O2 and WBC at birth?

A

Delay clamping the cord until pulsating stops

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28
Q

How long is it recommended for mothers to breast feed for?

A

6 months and up to 2 years or more

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29
Q

What are the benefits to baby if mothers breastfeed for as long as possible?

A

Breast milk boosts the immune system
Provides feelings of love, comfort and protection
Contribute to self-esteem

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30
Q

What are the benefits to mum if she breastfeeds for as long as possible?

A

Increased bonding through release of oxytocin

Mild anti-inflammatory effects

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31
Q

What can mum do to establish successful lactation?

A

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

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32
Q

What are the key post-partum nutrients for mum?

A 
Protein
Fe
Zn
Mg
B vits
C
D
EPA/DHA
Probiotic foods
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33
Q

Why is protein important post-partum?

A

Replenish reserves

Breast milk production

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34
Q

How much extra protein a day should mum ideally get?

A

11g

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35
Q

Why is Fe important to mum post-partum?

A

Increase blood volume

Reduced Fe = fatigue, altered cognition

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36
Q

Why is Zn important to mum post-partum?

A

Needed for production of ovarian hormones

Reduced Zn can lead to PPD

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37
Q

Why are B vits important to mum post-partum?

A

ATP production
B2 = PPD protection
B9 = depleted with lactation
B12 = cofactor for DNA production, myelination

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38
Q

Why is EPA/DHA important for mum post-partum?

A

Risk of losing DHA from brain tissue as it’s passed to foetus/breastfed infant

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39
Q

Why is Mg important for mum post-partum?

A

ATP production
Absorbed by foetus and infant during lactation
Low levels can contribute to PPD

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40
Q

Why is vit D important to mum post-partum?

A

Diet and lifestyle changes during pregnancy can lead to reduced levels
Has a role in commensal bacterial colonisation
Reduces risk of PPD

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41
Q

Why are probiotic foods important to mum post-partum?

A

The beneficial bacteria can be passed to infant during breastfeeding

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42
Q

Which energetic is pregnancy leaning towards?

A

Moist

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43
Q

What signs do women feel during pregnancy, that are all signs of excess moisture?

A

Hunger
Emotion
Lethargy
Congestion

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44
Q

What sort of foods should pregnant women focus on (energetically)?

A

Wholegrains
Legumes
Lighter, drier, crunchier foods
Warming foods/drinks to counterbalance moisture

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45
Q

What is a newborn energetically?

A

Moist/damp

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46
Q

Why is nutrition important during lactation?

A

Requirements are higher
Severe energy restriction may hinder milk production
(not the time to diet!)

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47
Q

What’s the best way to eat and stay hydrated during lactation?

A

Don’t skip meals
Eat to satisfaction
Drink to thirst
Avoid cold food and drinks

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48
Q

Why is it important not to skip meals during lactation?

A

Triggers stress response which can affect milk production

cortisol release

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49
Q

Why is it important to eat to satisfaction during lactation?

A

Oxytocin triggers the milk ejection reflex and more enzymatic activity in intestines

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50
Q

Why is it important not to under/over drink during lactation?

A

Constant thirst can be a symptom of EFA deficiency

Over-drinking may affect milk supply

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51
Q

What foods should be eaten during lactation?

A

Whole, fresh, organic produce
Well cooked, neutral foods
Probiotic foods - sauerkraut, kimchi, kefir
Prebiotic foods - onions, garlic, dandelion greens
Sources of EPA/DHA

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52
Q

What foods should be avoided during lactation?

A 
Salted foods
Sweetened foods
Sugary drinks
Cow's dairy
Microwaved foods
Caffeine (and other stimulants)
Alcohol
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53
Q

Why should caffeine and other stimulants be avoided during lactation?

A

Can enter breast milk and make infant irritable and wakeful

Large doses interferes with bioavailability of iron

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54
Q

Why should alcohol be avoided during lactation?

A 
Changes taste of breast milk
Suppresses feeding 
Causes sleepiness
Inhibits oxytocin (inhibits lactation)
Affects ability for mum to look after baby
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55
Q

Why should smoking be avoided during lactation?

A

Reduces milk volume
Nicotine alters smell and flavour of breast milk
May slow weight gain of infant
Higher risk of sudden infant death syndrome

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56
Q

Examples of drugs contraindicated during breast feeding

A

Aspirin
Codeine
Decongestants

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57
Q

Why are illicit drugs harmful during lactation?

A

Cause irritability, tremors, hallucinations

Impact mum’s ability to care for infant

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58
Q

What can be taken by mum if milk production is low?

A

Fenugreek tea

Fennel tea

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59
Q

What is the best way to increase milk supply?

A

Feed more

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60
Q

What can lower milk supply?

A

Stress

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61
Q

What can mum drink if stressed?

A

Chamomile tea

Lemon balm tea

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62
Q

In hot weather or when baby has a temperature, what can baby have?

A

Filtered water

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63
Q

What can you do when breast milk doesn’t agree with baby?

A

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

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64
Q

Why is formula milk not the best?

A

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

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65
Q

What is weaning?

A

The process of starting to introduce solid foods

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66
Q

When is a baby ready to wean?

A

Sitting upright
Taking an interest in parents’ food
Putting food in their mouth

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67
Q

When’s the earliest you should start weaning?

A

6 months

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68
Q

Why should you wait 6 months to start weaning?

A

GI tract and immune system matured enough to be more likely to tolerate new foods

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69
Q

What are the possible implications of weaning too early or too late?

A

Increased risk of developing allergies

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70
Q

How should you wean?

A

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

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71
Q

What feeding skill should baby have around 6 months?

A

Ability to swallow non-liquid foods

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72
Q

What are appropriate foods to add to baby’s diet around 6 months?

A

Thin porridge with breast milk
Sieved veg and fruits
Pureed veg on spoon

73
Q

What feeding skill should baby have around 6-8 months?

A

Able to feed self

Develops finger grasp

74
Q

What are appropriate foods to add to baby’s diet around 6-8 months?

A

Textured veg and fruits, protein, iron-rich foods

75
Q

What feeding skill should baby have from 8 months onwards?

A

Begins to hold own bottle

Reaches for and grabs food/spoon

76
Q

What are appropriate foods to add to baby’s diet from 8 months?

A 
Whole grains
Pieces of soft, cooked veg/fruit
Lean meats
Fish
Casseroles
Eggs
Mashed legumes
77
Q

What is baby-led weaning?

A

Lets babies feed themselves finger foods right from the start

78
Q

What does baby-led weaning support?

A

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
Q

What foods should be omitted during weaning?

A 
Sweets, baby food desserts
Sweeteners (can cause diarrhoea)
Canned vegetables (preservatives, sugar)
Honey (botulism)
Soya products (hard to digest)
Cow's milk
80
Q

What can cow’s milk intake before 12 months lead to?

A

Iron def anaemia
Linoleic acid
GI blood loss
T1D

81
Q

What can disposable nappies contain that can irritate the skin?

A

Dioxins
Plastics
Dyes
Fragrances

82
Q

What is the alternative to disposable nappies?

A

Natural, cloth nappies

83
Q

How should natural cloth nappies be washed?

A

In fragrance free, low chemical detergent

84
Q

How should natural cloth nappies be dried?

A

In the sun

85
Q

Why should natural cloth nappies be dried in the sun?

A

To reduce bacterial growth

86
Q

What can be used to soothe skin irritation?

A

Calendula cream

87
Q

As well as changes in height and weight, what other changes to growing children experience?

A

Brain development
Increase in bone density and muscle mass
Longer dendrites and axons on neurons

88
Q

What are parents responsible for in the food that preschool children eat?

A

What they eat
When they eat
Where they eat

89
Q

What are preschool children responsible for with regards to food?

A

How much they eat

Whether they eat

90
Q

How can parents teach good eating habits?

A

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
Q

What factors is childhood obesity linked to?

A

Eating junk food
Reduced energy expenditure - less time outside, more time in front of TV
Bigger portions
Gut dysbiosis

92
Q

Ways to prevent/manage childhood obesity

A 
Prepare foods at home
Eat away from the TV
Be aware of age-related portions
Encourage structured mealtimes
Discourage inactivity
Promote adequate sleep
93
Q

How many carbs should children have per day?

A

Same as adults (60-70% of intake)

94
Q

How much fibre should children have per day?

A

Lower amounts in childhood than in adulthood

95
Q

Why should children have lower amounts of fibre?

A

Too much lowers food energy density

Phytates reduce micronutrient absorption

96
Q

How much fat should a child eat per day?

A

Can be lower than 30% of total energy

97
Q

How much protein should children eat per day?

A

Protein requirements increase with age

98
Q

How can iron deficiency anaemia be avoided in children?

A

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
Q

How can children thrive on a vegetarian/vegan diet?

A

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
Q

Why are teenagers nutritionally vulnerable?

A 
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
Q

Which teens are at elevated risk of inadequate energy intake?

A

Those that diet
Frequently using alcohol or illicit drugs
Chronic health conditions (Crohn’s, cystic fibrosis)

102
Q

What are the physiological factors affecting food choices for teens?

A

Increased appetite due to growth spurts

Decreased appetite due to alcohol/illicit drugs

103
Q

What are the social factors influencing food choices for teens?

A

Peer influence
Preoccupation with body size/shape
Media

104
Q

What are the economical factors influencing food choices in teens?

A

More independent/increased spending
Fast/convenience foods
Living in food-insecure, temporary housing

105
Q

Why is protein quality an issue for teens?

A

Opting for processed meats and dairy products

106
Q

How can protein insufficiency occur in teens?

A

Weight loss diets

Inappropriately planned meals (junk food)

107
Q

What can inadequate protein intake lead to in teens?

A

Loss of lean body mass

Delayed growth

108
Q

What is carb intake like for teens?

A

High intake of refined carbs

Low fibre

109
Q

What can the high carb intake of teens be a factor in?

A

Development of acne

effect of insulin on sebum production = oily skin

110
Q

Why are EFAs important for teens?

A

Production of sex hormones

Skin, hair, nail health

111
Q

Why is calcium an important micronutrient for teens?

A

Crucial for bone development

112
Q

What can compromise bone development in teens?

A

Low calcium diets
Physical inactivity
Consumption of fizzy drinks, alcohol, caffeine, fast food

113
Q

What are bone supportive nutrients for teens?

A

D

Mg (almonds, leafy greens, legumes)

114
Q

Why do iron requirements increase during teens?

A

Blood volume increases with growth

Onset of menstruation in females

115
Q

Examples of non-haem iron rich foods

A

Almonds
Apricots
Avocado
Sunflower/pumpkin seeds

116
Q

Nutrients important for teens

A 
Protein
Iron
Calcium
Zinc
B vits
Selenium
117
Q

How can healthy nutrition be supported during teens?

A 
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
Q

What are some of the biological changes and declines as we age?

A 
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
Q

What can accelerate ageing?

A 
Lifestyle
Poor diet
Reduced physical activity
Stress
Diseases
Medications
Lower socioeconomic status
120
Q

What percentage do genes contribute to ageing?

A

30%

121
Q

What percentage do lifestyle factors contribute to ageing?

A

70%

122
Q

What are telomeres?

A

DNA protein structures found at both ends of each chromosome

123
Q

In normal situations, how is a small portion of telomeric DNA lost?

A

With each cell division

124
Q

What lifestyle factors can increase the pace of telomere shortening?

A

Smoking

Poor diet

125
Q

Which energetic are mature years dominated by?

A

Dryness

126
Q

What are the signs and symptoms of mature dryness?

A

Wrinkles
Joint stiffness
Decreasing physical strength

127
Q

Which foods should be increased to support mature dryness?

A

Soups
Stews
Fruit/veg with high water content
Mucilaginous chia, flax, okra

128
Q

Which energetic is old age dominated by?

A

Cold

129
Q

What are the signs and symptoms of old age coldness?

A

Feeling colder
Weak digestion
Reduction in circulation
Declining mobility

130
Q

Which foods should be increased to support old age coldness?

A

Warm, cooked, mildly spiced foods

131
Q

How does body composition change with ageing?

A

Increase in fat mass and visceral fat

Decrease in lean muscle mass

132
Q

What is sarcopenia?

A

Loss of muscle mass

133
Q

How can sarcopenia impact an older person’s life?

A

Decreased mobility
Increased risk of falls/fractures
Lower metabolic rate

134
Q

What can accelerate sarcopenia in older people?

A 
Decreased physical activity
Poor nutrition
Hormonal changes (low oestrogen/testosterone, insulin resistance)
Inflammation
Chronic diseases (cancer, heart failure)
135
Q

What are the three factors that can affect energy balance in the elderly?

A

Age-related loss of muscle mass (affecting body composition)
Lowered basal metabolic rate (decline in physical activity)
Increase in fat mass

136
Q

What factors can cause malnutrition in the elderly?

A 
Reduced food intake
Alterations in gastric hormones
Depression
Bereavement
Dysphagia (from stroke/dementia)
Poor oral health (dentures, xerostomia)
137
Q

What are the consequences of malnutrition in the elderly?

A

Loss of muscle mass/strength
Loss of mucosal integrity
Impaired immune function

138
Q

What are the physiological factors affecting food choices in the elderly?

A 
Decreased visual acuity
Joint problems
Hand tremors
Hearing problems
Dementia
139
Q

What are the social/psychological factors affecting food choices in the elderly?

A 
Reluctance to go shopping
Isolation
Depression
Fear
Bereavement
140
Q

What are the economical factors affecting food choices in the elderly?

A

Low income

Isolation

141
Q

What physiological factors can induce reduced appetite in the elderly?

A

Increased levels of CCK resulting in increased satiation after meals and delayed gastric emptying

142
Q

What are the GI changes with age?

A 
Decline in IF
Reduced stomach acid
Poor digestion/absorption
B12 deficiency
Fe deficiency
SIBO
Impaired gastric motility
143
Q

What are the CV changes with ageing?

A

Thickening/stiffening of arteries
Decreased max HR
Increased left ventricular muscle mass

144
Q

What are the renal changes in ageing?

A 
Decrease in kidney volume
Increase of renal cysts
Nephrosclerosis
Problems with urinary excretion
Difficulties regulating Na concentration
145
Q

What are the neurological changes during ageing?

A 
Decline in neurological function
Cognitive impairment
Increased risk of dementia
Depression
Risk of AZD (B vit def = raised homocysteine)
146
Q

What are the immune system changes in ageing?

A

Decline in T-lymphocyte function
Decline in cell mediated immunity
Increased risk and severity of infections and cancer
Micronutrient deficiencies

147
Q

What are the skeletal changes during ageing?

A

Decline in mineral bone density = risk of osteoporosis/fractures
Decline in cartilage water content (making it stiffer)
Reduced delivery of nutrients to cartilage

148
Q

Why is the bone mineral density decline accelerated in older women?

A

Reduced oestrogen following menopause

149
Q

What co-enzyme is commonly depleted in ageing?

A

NAD+

150
Q

What can NAD+ depletion lead to?

A

Metabolic disorders
Cancer
Neurodegenerative diseases

151
Q

How can NAD+ levels be increased?

A

Exercising regularly
Getting adequate sleep
Fasting
Eating a nourishing diet of avocados, leafy greens, fish, nuts, fermented foods

152
Q

Where is melatonin secreted from?

A

Pineal gland

153
Q

What are the functions of melatonin?

A

Regulates circadian rhythm
AO
Modulates immune defence
Tumour surveillance agent

154
Q

How can melatonin levels be optimised?

A 
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
Q

Why should the elderly have higher protein intake?

A

Increase bone mineral density

Preserve muscle mass

156
Q

Why should the elderly have higher carb intake from veg, fruit, whole grains, legumes?

A

Micronutrients

Fibre to counteract constipation

157
Q

Why should the elderly have a higher intake of lipids?

A 
Important for cognitive function
Skin
Joint health (O3, reduced saturated fats)
158
Q

What sort of food should the elderly focus on?

A

Cooked food (easier to digest than raw)
Soups, stews
Hydration (including liquid foods, herbal teas)

159
Q

Which nutrients/compounds are recommended to support healthy ageing?

A 
B12
D
E
Folate
Ca
K
CoQ10
160
Q

Why is B12 recommended to support healthy ageing?

A

Older adults are at risk of deficiency due to achlorhydria

Important for cognition

161
Q

Sources of B12

A

Egg yolks
Salmon
Sardines

162
Q

Why is vit D recommended to support healthy ageing?

A

Low levels in elderly due to poor skin synthesis, reduced kidney synthesis and less sun exposure

163
Q

Sources of vit D

A 
Sunlight
Egg yolks
Salmon
Mushrooms
Fish liver oils
164
Q

Why is vit E recommended to support healthy ageing?

A

AO that protects against oxidative damage which is linked to accelerated ageing, neurodegenerative disease and atherosclerosis

165
Q

Sources of vit E

A

Almonds
Egg yolks
Sunflower seeds
Wheat germ

166
Q

Why is folate recommended to support healthy ageing?

A

Important for lowering homocysteine levels - risk marker for atherosclerosis, AZD, Parkinson’s

167
Q

Sources of folate

A

Dark leafy green
Beans
Lentils
Sprouts

168
Q

Why is Ca recommended to support healthy ageing?

A

Decreased absorption in elderly

169
Q

Sources of Ca

A

Broccoli
Almonds
Sesame seeds
Dark leafy greens

170
Q

Why is potassium recommended to support healthy ageing?

A

Positive effect on BP

171
Q

Sources of potassium

A 
Pistachios
Avocado
Banana
Celery
Potato
172
Q

Why is CoQ10 recommended to support healthy ageing?

A 
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
Q

Sources of CoQ10

A 
Oranges
Strawberries
Broccoli
Cauliflower
Pistachios
Walnuts
174
Q

What advice does Victor Longo give for longevity?

A

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
Q

Examples of healthy ageing teas

A

Nettle leaf
Dandelion root
Peppermint
Chamomile

176
Q

Why is nettle a good healthy ageing tea?

A

Diuretic
Relieves fluid retention
Flushes out toxins
Anti-inflammatory

177
Q

Why is dandelion root a good healthy ageing tea?

A

Enhances digestion - stimulates release of digestive juices
Supports liver detoxification
Promotes peristalsis

178
Q

Why is peppermint a good healthy ageing tea?

A

Soothes digestion
Relieves pain
Anti-microbial

179
Q

Why is chamomile a good healthy ageing tea?

A

Relieves pain, flatulence

Calming to nervous system

Nutrition 1 (Semester II) (16 decks)

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