chapter 8 part 3 Flashcards
what is the lifestyle prescription to prevent osteoporosis?
calcium- milk, broccoli, kale
potassium- fruits, veggies, beans
vitamin k- greens, peas, broccoli, green beans, dairy
vitamin d- milk, sunshine
exercise!
don’t get too much of these when trying to prevent osteoporosis…
sodium - salt, processed food
caffeine- coffee, mt.dew..
alchohol
smoking
phosphorous- soda, meat
hypertension
130 or above
80 or above
crisis
180 or above
120 or above
normal blood pressure
less than 120
less than 80
120/80
elevated
135/78
hypertension
165/125
crisis
what is the percentage of hypertension for american adults?
29%
what is the percentage of hypertension for african-american adults
40%
what is the percentage of hypertension for american seniors?
63%
what is the percentage of hypertension for vegans?
7%
DASH study diet
fruits, veggies, low-fat dairy,
-kept sodium and weight the same
DASH study results
lowered blood pressure as much as taking one medication
FLAX-PAD study diet
added 1/4 cup of flax seeds to diet
FLASX-PAD study results
lowered blood pressure as much as taking one medication
lifestyle prescription for diabtets?
- limit sodium
-increase fruits and veggies
-limit fat
-add ground flax seeds
-loose weight
-exercise
-quit smoking
-no caffeine
-no alcohol
-lower stress
what minerals in fruits and veggies help lower blood pressure
calcium- kale, broccoli, cabbage
magnesium- fruits, veggies, beans, whole grains
potassium- fruits/veggies, beans
what helps both hypertension and osteoporosis?
exercise
no caffeine
no smoking
no alcohol
no sodium (processed food and salt)
calcium (more fruits and veggies)
potassium (no soda)
