5. Physical Wellness, Nutrition & Healing Flashcards
At least _____ of premature deaths in the US are attributable to behavior or lifestyle causes
half
____% of adults with disabilities are obese
36%
a positive association between 7 healthful habits and physical health status and longevity:
- Moderate food intake
- Eating regularly
- Eating breakfast
- Not smoking
- Moderate or no use of alcohol
- 7-8 hours of sleep
- Moderate activity level
Health & Wellness Initiatives …eating
- Let’s Move (eat healthily)
- Healthy People 2020
- Take Care NY
Harvard Plate Vs. My PLate
obesity can cause an increase in inflammatory chemicals which inhibit the correct function of the weight controlling hormones. Weight gain = inflammation = inhibition of weight controlling hormones =
further weight gain
name a few foods that produce inflammation
- refined sugars
- refined grains (white rice, white bread, white flour…)
- high glycemic starches (high fructose corn syrup, refined baked goods, and snacks, soft drinks)
- vegetable cooking oils with high omega-6 to omega-3 ratio (safflower oil, sunflower oil, cottonseed oil, grape seed oil)
- healthy diet omega-6/omega-3 ratio = 1 western diets average 15/1 - 16.7/1 – large omega 3 deficits
Foods that produce inflammation
- trans-fatty acids (deep fried foods, fast foods, commercial baked goods, margarine, vegetable shortening…)
- dairy products
- feedlot-raised meats
- red meat and processed meat
- alcohol (regular high consumption)
- artificial food additives (packaged foods)
Foods that help reduce inflammation
- Salmon (omega 3s)
- Grass-fed animal foods (contain omega 3)
- Olive oil (contains oleic acid is anti-inflammatory)
- Salads (antioxidants)
Foods that help reduce inflammation
- Cruciferous vegetables (brocolli, cauliflower, brussel sprouts)
- Cherries (tart cherry juice)
- Blueberries
- Tumeric
- Ginger
- Garlic
- Green tea
cherries
potent in fighting inflammation & cancer. Antiviral and antibacterial properties.
sugar
a detrimental effect on the function of the immune system; it decreases the body’s ability to fight infection
chia and flax seeds
good sources of omega-3 fatty acids which help decrease inflammation.
beans
lower cholesterol, regulate blood sugars and insulin production and promote digestive health
dandelion
extremely rich source of vitamin A and beta-carotene. A natural diuretic.
True or false: if you are magnesium deficient, Vitamin D cannot convert and you will be vitamin D deficient
true
Vitamin D needs magnesium to be converted and absorbed.
the recommended amount of Magnesium per is
400 mg/day
true or false: Magnesium oxide is worthless to the body
true
Transdermal magnesium
epson salt
Magnesium effects
- maintains muscle, nerve and brain function
- supports the immune system
- assists bone density, energy level, metabolism & protein synthesis
- promotes muscle relaxation decreases muscle cramps, numbness, and tingling
Vitamin D functions
- regulates calcium and phosphate in the blood stream
- modulates the neuromuscular system
- decreases inflammation
Vitamin D: sources
1000-2000 IU/day
sun (20 min)
catfish, salmon, tuna, sardines, shrimp, milk.
calcium function
1000-1500 mg/day
- maintains strength and density of bones
- controls muscle and blood vessel expansion and contraction
- controls nerve and muscle function through hormones and enzymes
- decreases muscle spasms and numbness/tingling
Effects of sleep depravation on Health
- weight gain
- risk for diabetes
- risk of heart attack and stroke
