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sph2104 > Adulthood > Flashcards

Adulthood Flashcards

1
Q

What are the factors that can speed up aging?

A

Adverse environment
Lifestyle
Chronic diseases

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2
Q

What happens to our body as we grow old?

A 
(imagine papa) reduced muscle mass
decrease in body water
decline of bone minerals
slow increase in fatty tissue
redistribution of fats to torso
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3
Q

Define sarcopenia

A

Age-related decline in muscle mass

Associated with health adverse outcomes such as fall, disability, hospital admission, poorer quality of life

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4
Q

What are the causes of sarcopenia?

A

increased inflammation
decreased level of hormones
physical inactivity
malnutrition (particularly protein deficiency)

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5
Q

Why is it necessary to maintain lean body mass?

A 
Metabolic rate (recycle)
Support function (reduce)
Reduce risk of chronic disease (reduce)
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6
Q

What can help to improve lean body mass?

A

Protein supplements and exercise

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7
Q

Osteoporosis is the decline in body mass. T or F

A

False. Osteoporosis is the decline in bone minerals

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8
Q

What are risk factors of osteoporosis?

A 
Family history
low peak bone mass
low calcium intake
vitamin D deficiency
excessive alcohol intake
low physical activity 
smoking
advancing age
thin skeletal frame
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9
Q

What is the name of the organization that gives recommendations for osteoporosis prevention?

A

American Geriatrics Society (AGS)

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10
Q

What supplements would you recommend an elderly person to take?

A

Vitamin D, calcium
Sodium, Vit K, Vit C
Physical acitivity

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11
Q

Why is Vit C important for elderly?

A

synthesis of collagen to help them maintain a helathy skin

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12
Q

What happens to their cardiovascular system?

A

Decrease in ability of heart and lungs

  • > affects kidney and brain function
  • > may limit physical activity (cannot run)
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13
Q

What happens to their urinary system?

A

Decreased efficiency of kidney

  • > reduced ability to concentrate urine
  • > impaired vit-D status cuz kidney produces the active-form of vit D (GI, bone, Urine)
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14
Q

What happens to their nervous system?

A

Diminished nervous function

  • > loss of memory
  • > decrease in neuromuscular coordination
  • > decreased taste, smell
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15
Q

What happens to their immune system?

A

it declines and more infections

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16
Q

What happens to their endocrine system?

A

decreased production of hormones
decreased sensitivity to insulin (higher blood glucose level)
decreased thyroid hormone function (lower metabolic rate)
decline in growth hormone (loss of muscle, increase in adipose tissue)

17
Q

Increase in insulin leads to a higher blood glucose level. T or F

A

False. Let blood vessels be roads, house be the cell and insulin be the key to the house. Without insulin, glucose in blood vessels cannot enter the cells. Hence, decrease in insulin leads to a higher blood glucose level

18
Q

Provide lifestyle strategies to an elderly.

A

Cardiovascular: maintain healthy body weight, regular exercise, avoid smoking, eat foods that support cardiovascular health

Urinary: Maintain normal blood pressure, drink adequate liquid

Nervous: Omega-3 fatty acids, engage in lifelong learning, getting sufficient sleep

Immune: Maintain healthy body weight, exercise regularly and avoid prolonged emotional stress

19
Q

What happens to their reproductive system?

A

Females: Menopause

reduction in iron requirements, reduction in estrogen secretions -> heart diseaase and osteoporosis

Males: decrease in testosterone levels -> decrease in lean body mass

20
Q

What are their macronutrient needs?

A

Fats: lower intake of trans and sat fats
Protein: Increase intake for muscles and bones
Carbohydrates: Fiber-rich
Energy: Less energy
Water: increase because the kidney function is deteriorating which means more water loss

21
Q

What are their micronutrient needs?

A

Folate and B12
Calcium and Vit D
Iron and Zinc

22
Q

Why do elderly need folate and B12?

A

to maintain normal homocysteine levels and because vit B12 deficiency is very common

23
Q

Why do elderly need Calcium and vit D?

A

inadequate intake, reduced absorption, reduced production of vit D in skin, reduced kidney function and they lack lactase which is a calcium absorption enhancer

24
Q

Why do elderly need Iron and Zinc?

A

Iron- digestive tract injuries and they have age-related decline in stomach acid production

Zinc- poor dietary intake and reduced absorption
-taste sensation loss

25
Q

What does HALE stand for and what does it do?

A

Health adjusted life expectancy
estimated number of healthy years an indvd is expected to live it birth by subtracting the years of ill health from overall life expectancy

HALE= life expectancy - ill years

26
Q

Mediterranean diet can lower the risk of heart disease. T or F

A

True

27
Q

Amylose is easier to digest than amylopectin. T or F

A

False. Amylopectin is easier to digest because it has a large surface area for the enzyme to attack.

28
Q

White Basmati rice has a lower GI than glutinous rice. Explain why this is so.

A

White basmati rice contains straight chain carbohydrates which has a smaller surface area for the enzyme to attack. As a result, it is less digestible and hence have a lower GI.

29
Q

What other factors affect Glycemic Index?

A

Type of sugar: glucose has a higher GI than fructose
Fat and protein reduces stomach emptying: lower GI
Intact grain reduces access of digestive enzymes: lower
Processing food increases GI

30
Q

What does the glycemic index indicate?

A

Indicates the quality of carbohydrates. Low GI does not equal healthy food all the time

31
Q

What is glycemic load?

A

Takes into account both quantity and quality of carbohydrates

32
Q

What is low, medium and high GL?

A

Low <10
Intermediate 11-19
High >20

33
Q

Why do we care about low GL?

A

Reduced risk of heart disease, risk of type-2 diabetes, better management of type-2 diabetes

34
Q

What is total fibre made of?

A

Dietary fiber and functional fiber

35
Q

What is dietary fiber and functional fiber?

A

Non-digestible carbohydrates and lignins that are intact in plants

Isolated non-digestible carbohydrates that have beneficial physiological effects (eg put this into mango juice to increase fiber content)

sph2104 (10 decks)

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