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Health Promotion and Wellness > 5. Physical Wellness, Nutrition & Healing > Flashcards

5. Physical Wellness, Nutrition & Healing Flashcards

1
Q

At least _____ of premature deaths in the US are attributable to behavior or lifestyle causes

A

half

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2
Q

____% of adults with disabilities are obese

A

36%

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3
Q

a positive association between 7 healthful habits and physical health status and longevity:

A
  1. — Moderate food intake
  2. Eating regularly
  3. Eating breakfast
  4. Not smoking
  5. Moderate or no use of alcohol
  6. 7-8 hours of sleep
  7. Moderate activity level
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4
Q

Health & Wellness Initiatives …eating

A
  • Let’s Move (eat healthily)
  • Healthy People 2020
  • Take Care NY
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5
Q

Harvard Plate Vs. My PLate

A
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6
Q

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 =

A

further weight gain

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7
Q

name a few foods that produce inflammation

A
  • — 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
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8
Q

Foods that produce inflammation

A
  • — 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)
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9
Q

Foods that help reduce inflammation

A
  • Salmon (omega 3s)
  • Grass-fed animal foods (contain omega 3)
  • Olive oil —(contains oleic acid is anti-inflammatory)
  • Salads (antioxidants)
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10
Q

Foods that help reduce inflammation

A
  • Cruciferous vegetables (brocolli, cauliflower, brussel sprouts)
  • Cherries (tart cherry juice)
  • Blueberries
  • Tumeric
  • Ginger
  • Garlic
  • Green tea
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11
Q

  cherries

A

potent in fighting inflammation & cancer. Antiviral and antibacterial properties.

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12
Q

sugar

A

a detrimental effect on the function of the immune system; it decreases the body’s ability to fight infection

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13
Q

chia and flax seeds​

A

good sources of omega-3 fatty acids which help decrease inflammation.

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14
Q

beans

A

lower cholesterol, regulate blood sugars and insulin production and promote digestive health

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15
Q

dandelion

A

extremely rich source of vitamin A and beta-carotene. A natural diuretic.

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16
Q

True or false: if you are magnesium deficient, Vitamin D cannot convert and you will be vitamin D deficient

A

true

Vitamin D needs magnesium to be converted and absorbed.

17
Q

the recommended amount of Magnesium per is

A

400 mg/day

18
Q

true or false: Magnesium oxide is worthless to the body

A

true

19
Q

Transdermal magnesium

A

epson salt

20
Q

Magnesium effects

A
  • — 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
21
Q

Vitamin D functions

A
  • — regulates calcium and phosphate in the blood stream
  • modulates the neuromuscular system
  • decreases inflammation
22
Q

Vitamin D: sources

1000-2000 IU/day

A

sun (20 min)

catfish, salmon, tuna, sardines, shrimp, milk.

23
Q

calcium function

1000-1500 mg/day

A
  • — 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
24
Q

Effects of sleep depravation on Health

A
  • weight gain
  • risk for diabetes
  • risk of heart attack and stroke
25
Q

Delta waves trigger the release of ___________ hormone making deep sleep essential for healing and regeneration.

A

Human Growth Hormone (HGH)

26
Q

 It is during ______ that our bodies repair damage and heal through cell division and protein production

A

sleep

Health Promotion and Wellness (7 decks)

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