Chapter 9: Wellness Management Flashcards
what slows down as the body ages?
Metabolism
what is anabolism?
builds up tissue rather than breaking it down and includes building muscle and other cellular growth
what are free radicals?
unstable molecules that have broken away from weak molecules
what happens if there is an overabundance of free radicals?
leads to tissue damage and aging process is accelerated
what does caffiene do to the body?
triggers sympathetic nervous system; can cause irritability; triggers fight or flight response
how do alcohol and fatty foods affect the body?
suppresses immune system
how does sugar affect the body?
depletes the body of B vitamins; responsible for allowing an overgrowth of yeast cells
what do hydrogenated food do to the body?
decreases functionality of cells and causes aging
how can chocolate affect the body?
can cause migraines
what are the benefits of Vitamin A?
helps hair, skin and nails stay supple and glowing. Lack of Vitamin A can cause brittle hair and nails
Benefits of Vitamin B1 (thiamine)
can help accelerate hair growth after thinning following illness
benefits of vitamin B2 (riboflavin)
improves oxygenation in the skin and keeps oil production at appropriate levels
Benefits of Vitamin B3 (niacin)
aids in normal sun tolerance
benefits of vitamin B5 (pantothenic acid)
maintains depth of skin color and relieves inflammation; an antistress vitamin
Benefits of Vitamin B6 (pyridoxine)
protects against sun damage
Vitamin B7 (biotin) benefits
maintains skin oil balance and treats skin disorders related to oil glands
Vitamin B9 (folic acid) benefits
maintains and restores natural hair color
Vitamin B12 (cobalamin) benefits
helps oil control oil flow from sebaceous glands
Vitamin C Benefits
essential in skin’s elasticity
Vitamin D
aids in skin respiration
Vitamin E
slows down aging; protects cells and acts as an antioxidant
Vitamin K
affects blood clotting and bruising
Vitamin P
enhances capillary strength and acts as an anti-inflammatory
why is calcium important to the body?
required for muscle contraction, blood vessel expansion and contraction, secretion of hormones and enzymes, and transmitting impulses through nervous system
What does folate do?
helps produce and maintain new cells
what does iron do for the body?
transports oxygen and is essential for regulation of cell growth and differentiation
what does zinc do for the body?
helps immune system fight off invading bacteria and viruses
what does the brain do for the body?
sends instructions to the body by way of neurostransmitters (which travel across synapses) such as serotonin and norepinephrine
what is tryptophan?
an essential amino acid; deficiency results in agitation, restlessness, and heightened sensitivity to pain
what foods facilitate serotonin?
high-carb foods and sugary foods
what is glycation?
a destructive biological process that causes the body to age
what diseases does glycation contribute to?
alzheimer’s disease, cataracts, diabetes (Type II), heart disease, obesity and premature skin again
what are Advanced Glycation End (AGE) products?
particles that cross-link with other proteins and lipids and render them inactive and deformed
what are foods high in AGE?
high-fat dairy, high-protein & carbohydrate-dense foods, skins of fowl exposed to high temperatures, processed foods
AGE food examples:
orange juice, tea, coffee, diet coke, cereals and cakes
what is the Maillard Reaction?
the process in which AGE products are produced via cooking methods that brown food; involved high-cooking temperatures
how many chemicals are found in tobacco smoke that cause cancer?
69
what skin disorders can smoking cause?
psoriasis, heightened risk for squamous cell carcinomas, basic cell carcinomas, and melanomas
what can you do to slow the processes of aging?
eat foods low in AGE content, such as low-fat dairy products, fish, fruit (small quantities), grains, legumes, nuts and vegetables
use less heat in cooking (under 110 degrees)/ stewing, boiling or poaching is better than searing, broiling or barbecuing
what are the symptoms of stress on the skin?
dullness: stress slows the process of cell turnover
congestion: blood flow is restricted; skin becomes congested and looks lifeless
breakouts: emotions stimulate sebaceous gland activity sensitivities and irritation: increased cortisone secretions suppress the immune system
what happens during fight or flight response?
when faced with a threat, the brain alerts the hypothalamus which triggers the pituitary gland which triggers the pituitary gland, which triggers the adrenal glands to secrete a hormone called adrenaline
what does adrenaline do?
prepares the body for emergency response; elevates heart rate
what does cortisol do?
allows the body to address threatening situations
what are the effects of chronic stress?
sleeplessness
weight gain
anxiety
digestive problems
high cholesterol
memory loss
inability to concentrate
depression
reduced immune system
what are examples of external stress triggers?
financial problems
toxic relationships
loss of a loved one
new job
public speaking
moving to a new area
certain foods and alcohol
environment and health
