Chapter 9: Water, Major Minerals, Osteoporosis Flashcards
water is how much of the body weight
50-60%
roles of water
-transport nutrients & waste
-chemical reactions
-temp reg
-solvent
-cleanses tissues
-lubricant for joints
-shock absorber
what is concentration
solvents / molecules per volume
what contributes to the water coming into our bodies?
-foods
-liquids
-water created by metabolism
what contributes to water leaving our bodies?
-kidneys
-skin
-lungs
-feces
does dehydration change quickly or slowly?
quickly
symptoms of dehydration
-high heart rate
-high body temp
-dry mouth
-nausea
-headache
-decreased mental/physical performance
-dark urine
is hard water bad for you?
no
what is hard water
water with minerals (calcium, magnesium)
why do we generally want soft water?
its easier on pluming
how do we ensure safe water sources
having them checked and tested
drawbacks of bottled water
creates lots of waste
Major Minerals
-magnesium
-sodium
-potassium
-calcium
trace minerals
-iodine
-iron
-zinc
-fluoride
-selenium
magnesium functions
-affects metabolism of calcium, vit D, vit K
-essential for energy production
magnesium food sources
-nuts
-legumes
-whole grains
-green veggies
can you get magnesium toxicity from food?
no just supplements
is magnesium deficiency common?
no it’s rare
how do you get magnesium deficiency
lots of vomiting and diarrhea
sodium functions
-key electrolyte
-FLUID BALANCE
-ACID BASE BALANCE
-muscle contractions (electrical signals)
-GLUCOSE TRANSPORT
risk of high sodium
raises BP
what are the primary electrolytes in the body
-sodium (outside cells)
-potassium (inside cells)
where do we find sodium in our foods
-HIGH PROCESSED FOODS
-salt at table
-salt in foods
potassium functions
-electrolyte in fluid balance
-nerve transmission/ muscle contractions
-HEART RATE
potassium food sources
-POTATOES
-FRUIT AND VEGGIES
-beans
-milk/yogurt
-whole grains
-meat
where is 99% calcium stored
bones and teeth
calcium functions
-BLOOD CLOTTING CASCADE
-muscle contraction/ nerve transmission
-electrolyte
-CAL ACTIVATED ENZYMES
calcium food sources
-milk/yogurt/dairy/cheese
-spinach
-almonds
what is osteoporosis
low bone mineral density
when do you stop building bone mass?
mid 20s to 30s
osteoporosis risk factors
-female
-white
-old
-slender
-inactive
-low calcium, vit D
-alc and smoking
-high protein, sodium, caffeine
diet that prevents osteoporosis
calcium, vit D, protein
activity that prevents osteoporosis
weight bearing activity
calcium excess
-constipation
-kidney stones
