Chapter 9: Water, Major Minerals, Osteoporosis

Question 1

water is how much of the body weight

Answer 1

50-60%

Question 2

roles of water

Answer 2

-transport nutrients & waste
-chemical reactions
-temp reg
-solvent
-cleanses tissues
-lubricant for joints
-shock absorber

Question 3

what is concentration

Answer 3

solvents / molecules per volume

Question 4

what contributes to the water coming into our bodies?

Answer 4

-foods
-liquids
-water created by metabolism

Question 5

what contributes to water leaving our bodies?

Answer 5

-kidneys
-skin
-lungs
-feces

Question 6

does dehydration change quickly or slowly?

Answer 6

quickly

Question 7

symptoms of dehydration

Answer 7

-high heart rate
-high body temp
-dry mouth
-nausea
-headache
-decreased mental/physical performance
-dark urine

Question 8

is hard water bad for you?

Answer 8

no

Question 9

what is hard water

Answer 9

water with minerals (calcium, magnesium)

Question 10

why do we generally want soft water?

Answer 10

its easier on pluming

Question 11

how do we ensure safe water sources

Answer 11

having them checked and tested

Question 12

drawbacks of bottled water

Answer 12

creates lots of waste

Question 13

Major Minerals

Answer 13

-magnesium
-sodium
-potassium
-calcium

Question 14

trace minerals

Answer 14

-iodine
-iron
-zinc
-fluoride
-selenium

Question 15

magnesium functions

Answer 15

-affects metabolism of calcium, vit D, vit K
-essential for energy production

Question 16

magnesium food sources

Answer 16

-nuts
-legumes
-whole grains
-green veggies

Question 17

can you get magnesium toxicity from food?

Answer 17

no just supplements

Question 18

is magnesium deficiency common?

Answer 18

no it’s rare

Question 19

how do you get magnesium deficiency

Answer 19

lots of vomiting and diarrhea

Question 20

sodium functions

Answer 20

-key electrolyte
-FLUID BALANCE
-ACID BASE BALANCE
-muscle contractions (electrical signals)
-GLUCOSE TRANSPORT

Question 21

risk of high sodium

Answer 21

raises BP

Question 22

what are the primary electrolytes in the body

Answer 22

-sodium (outside cells)
-potassium (inside cells)

Question 23

where do we find sodium in our foods

Answer 23

-HIGH PROCESSED FOODS
-salt at table
-salt in foods

Question 24

potassium functions

Answer 24

-electrolyte in fluid balance
-nerve transmission/ muscle contractions
-HEART RATE

Question 25

potassium food sources

Answer 25

-POTATOES
-FRUIT AND VEGGIES
-beans
-milk/yogurt
-whole grains
-meat

Question 26

where is 99% calcium stored

Answer 26

bones and teeth

Question 27

calcium functions

Answer 27

-BLOOD CLOTTING CASCADE
-muscle contraction/ nerve transmission
-electrolyte
-CAL ACTIVATED ENZYMES

Question 28

calcium food sources

Answer 28

-milk/yogurt/dairy/cheese
-spinach
-almonds

Question 29

what is osteoporosis

Answer 29

low bone mineral density

Question 30

when do you stop building bone mass?

Answer 30

mid 20s to 30s

Question 31

osteoporosis risk factors

Answer 31

-female
-white
-old
-slender
-inactive
-low calcium, vit D
-alc and smoking
-high protein, sodium, caffeine

Question 32

diet that prevents osteoporosis

Answer 32

calcium, vit D, protein

Question 33

activity that prevents osteoporosis

Answer 33

weight bearing activity

Question 34

calcium excess

Answer 34

-constipation
-kidney stones