Chapter 8: Health related behaviours diet and movement continuum Flashcards
What are the nutritional requirements?
Carbohydrates (energy), Lipids (cholesterol- good for energy), Proteins (energy- also good for helping with cell synthesis),Vitamins (help regulate your metabolism, and help body functioning), Minerals (help develop certain parts of your body, for example calcium helps build strong bones), Fiber (necessary for digestion, help you feel fuller)
What diseases are linked to unhealthy eating
Hypertension, Bad cholesterol, Increased risk of stroke, Type II diabetes (if you’re in pre diabetes stage you could reverse diabetes with diet and exercise), Cardiovascular risk factors
What is the prevalence of obesity?
1 in 4 adults have clinical obesity
1 in 10 children have clinical obesity
Is obesity on the rise?
Obesity rates are increasing
In youth aged 12-17, obesity tripled from 3% in 1978/1979 to 9.4% in 2004
What are the approximate costs of obesity?
Physical and psychological consequences
~$6 billion health care cost
What is obesity?
An excessive accumulation of body fat and It is a chronic disease (very recent recognition/ it is not a lifestyle choice)
Obesity is more than what people eat, what else it is impacted by?
Environment, Genes, Emotional health, Lack of sleep, Medical problems, Medications. Is a Risk factor for many physical and psychological disorders
How do calculate BMI
lb/in2 x 703
What is the range of BMI’s
Under 18.5 underweight
18.5-25 normal
25-30 overweight
Over 30 obese
Why should we be cautious when using BMI?
BMI does not distinguish between fat, muscle, bone mass
What are some key points from Dr. Sharma’s video?
There is a complex neurobiology that regulates our body weight, Physiology is our body weight messing with physics. Most people who diet and exercise put the weight back on. Obesity is chronic disease- when you stop the diet/exercise the disease comes back. Doctors need to treat it like chronic disease
What is obesity stigma and weight bias?
Obesity stigma: “negative social outlook or belief” about obesity
Weight bias: “negative stereotyping of individuals living with obesity”
What percentage of kids report that their parents tease them about their weight?
40% of girls and 37% of boys are reporting that their parents tease them about their weight
Why do people eat too much?
Mindless eating:Size of plates/bowls/portions,Food cues (commercials)
Mood: Stress, Depression, Positive or negative emotions may impact how much we eat
Social network and norms: Clean plate club
Why dieting doesnt usually work: Dr. Aamodt
Set point: brain has its own idea about what you should weigh based on fat cells, signals that tell you to gain weight and signals that tell you to lose weight by adjusting hunger, weight and metabolism. If you lose a lot of weight your brain responds to this by thinking you are starving, you become hungry and your muscles use less energy, your brain wants to bring you back to what it believes to be normal. Set points can go up, but they rarely go down. Psychologists classify eaters into two groups: intuitive eaters (eat when their hungry) and controlled eaters (more vulnerable to overeating)
What are some alternatives to diet?
- Mindful eating
- Preventing weight gain (keeping people stable
- Medically supervised approaches: For very obese individuals only: Medications, Bariatric surgery
What is an eating disorder?
characterized by a persistent disturbance of eating or eating-related behaviour that results in the altered consumption or absorption of food that significantly impairs physical health or psychological functioning
What is anorexia nervosa?
an eating disorder that involves a drastic reduction in food intake and an unhealthy loss of weight
What is bulimia nervosa?
recurrent episodes of binge eating, generally followed by purging by self induced vomiting, laxatives use, or other means to prevent gaining weight such as excessive exercise
What is binge eating disorder?
characterized by binge-eating behaviour alone, where such episodes occur at a relatively high frequency and cause a great deal of distress for the individual
What is the development and course of eating disorders?
Typically begin during adolescence or young adulthood. Onset of Anorexia and Bulimia often associated with a stressful event
Bulimia is dieting then binge. Binge eating: binge then dieting
What treatments are used for eating disorders?
Eating disorders share a cognitive basis.
Patients often overestimate shape, weight and their control.
Medications can be used to treat depression, Psychotherapy: More effective for bulimia than anorexia
Are healthy eating guidelines in Canada followed?
According to Canada’s food guides healthy eating is broken down into different categories. Very difficult to interpret because “one serving” is vague. Some people aren’t aware of the food guide, although they are available they are not often followed
What is the diagnostic criteria for Anorexia?
Restriction of Energy intake relative to requirements, leading to a significantly low body weight in the context of age, sex, developmental trajectory, and physical health.
Intense fear of gaining weight or of becoming fat, or persistent behavior that interferes with weight gain. Disturbance in the way in which one’s body weight or shape is experienced
Diagnostic criteria for binge eating?
Binge-eating episodes associated with Eating more rapidly than normal, Eating until feeling uncomfortably full, Feeling disgusted with oneself.
The binge eating occurs, on average, at least once a week for 3 months.
Diagnostic for bullimia nervosa
Recurrent episodes of binge eating as characterized by both: Eating an excessive amount of food in a discrete period of time, lack of control over eating during the episode. Behaviours to prevent weight gain.
The binge eating and inappropriate compensatory behaviors both occur at least once a week for 3 months (average).
What is the differences in partcipACTION “back then” and now?
PartcipACTION in the past didn’t know much about health promotion.
“Harvey Lazy bones”, used fear and loss framing
PartipACTION now: A simple message, need to be more active to receive all the health benefits. Even more recent messages help frame all the positives of engaging in a behaviour.
What are the overarching categories of movement and non-movement?
- Physical activity (most studied)
- Sedentary behaviour (newest)
- Sleep (Second most studied)
What is each category of movement/non movement based on?
Each is based on energy expenditure (METs-generally an estimate of how much energy you are exerting
Describe the movement continuum
- Vigorous physical activity: sweating, makes your heart beat faster, and it is hard for you to talk as you engage in it.
- Moderate Physical activity: Still sweating, heart rate still increased, a little easier than vigorous activity.
- Light Physical activity: Heart rate is the same, not sweating, low MET’s
- Sedentary behaviours: Seated, reclined position, and not exerting that much behaviour
- Sleep: essentially paralyzes your muscles and your energy expenditure is very slow. sleep is a restorative process.
How many METs are required for something to be considered physical activity, sedentary behaviour and sleep?
Over 1.5 mets for physical activity, sendentary behaviour less than 1.5 METs, and sleep ~1 MET
Why is the movement and non-movement in 24 hours graph important?
The outer ring is various postures that you need to take in the various movement behaviours. Helps develop better guidelines (should people be standing for 8 hours at a standing desk? Does 30 minutes of exercise benefit even if you spend the rest of the day on the couch).
Helps develop behaviour change strategies.
What is physical activity vs. physical inactivity?
Physical activity: any bodily movement produced by the skeletal muscles that results in a metabolic rate over resting energy
Physical inactivity: an insufficient physical activity level to meet activity recommendations
What are some sub types of physical activity?
Exercise: “usually performed repeatedly over an extended period of time (exercise training) with a specific external objective such as improvement in fitness, physical performance, or health”
Sport: “form of physical activity that involves competition… undertaken in the context of rules defined by an international regulatory agency”
Leisure activity
Health enhancing
How is sedentary behaviour different from physical inactivity?
- Unique nature of sedentary behaviour
Implications for intervention, different predictors call for different interventions.
The active couch potato
2.Unique physiology of sedentary behaviour - Measurement of sedentary behaviour. Both require different measures.
Why is sleep important?
Good quality sleep is essential for functioning and development
What increases and decreases as a result of physical activity?
Decrease in risk of disease, Decrease in mental illness, Decrease in cardio metabolic risk factors Increase in well being, Increase in academic outcomes Increase in physical outcomes, Increase in fitness
What increases and decreases as a result of screen time?
decrease in well being, decrease in health related quality of life, decrease of fitness, increase in body composition, increase in cardio metabolic risk factors
What increases and decreases as a result of good sleep?
lower symptoms of depression, lower obesity, lower risk of type 2 diabetes, higher academic achievement, increase in emotion regulation, increase in well being
Describe the movement guidelines of the past (silos)
Looked at each movement as its own thing- silos. The new push right now is to look at all of these as interrelated, instead of separate distinct categories.
Silo vs. integrated
Assuming each movement is its own silo is misleading and implies they are unrelated to each other. 24 hour day: integrated version, cyclical integrated process occuring (no sleep may result in no physical activity) MVPA 5%, light activity 15%, sleep 40%, sedentary 40%
Whats the new movement guidelines for children and youth?
4 categories: Sweat, step, sleep, sit
Whats the new movement guidelines for early years?
3 categories: move, sit, sleep
What are the physical activity guidelines for adults and seniors?
No updated guidelines, only physical activity guidelines are available. Very vague guidelines that indicate to accumulate 150 minutes of moderate to vigorous activity (adding muscle and bone strengthening activities 2 days/week) There is no sedentary behaviour guideline for any age group
What does new research on sedentary behaviour suggest?
Taking 10 minutes from moderate-to-vigorous physical activity and allocating it to sedentary time is related to: 0.64% increase in mental health problems
5.1% increase in BMIz score in children and youth. However, taking time from sedentary behavioural and allocating it to moderate to vigorous physical activity didn’t have as big of an effect
What are people trying to combat sitting with?
Standing desks
Desk peddles
Treadmill/bike desks Balance board desks
But do they work? Associated with varicose veins, but does help with getting a little bit of physical activity. There are pros and cons, the debate is ongoing.
Is sitting the new smoking?
Recent letter to editor
Says sitting is NOT the new smoking. Risk of smoking and mortality is 4 times higher than sitting/inactivity
What are 2 strategies being promoted in public health to increase physical activity?
HIIT and weekend warrior. Premise of both is that it doesn’t take much time.
What is HIIT?
high intensity interval training. HIIT= repeated bouts of high intensity exercise alternating with rest Premise: HIIT is an effective way to confer benefits in short amount of time
The HIIT debate
Pro HIIT (Batterham) All physical activity (HIIT or moderate) requires motivation. BY this logic, we shouldn’t even be promoting moderate activity because that requires motivation too.
- Time efficient
- Often requires little equipment
- Helps fight chronic disease
Against HIIT: Public health targets all people, Most cant do hiit. HIIT might undermine self efficacy (or competence)
Related to negative emotions and likely drop out
