dietary deficiencies Flashcards
what is the description of constipation
stools become hard and difficult to expel
what are the causes of constipation
-lack of dietary fibre. dietary fibre absorbs water making it easier for stools soft and easy to pass
-insufficient water intake. water is necessary to make stools soft
what are the symptoms of constipation
-infrequent bowel movements
-stomach cramps
what is the description of haemorrhoids
swollen blood vessels are found inside or around the rectum and anus
what are the causes of haemorrhoids
-lack of dietary fibre
-insufficient water intake
-excessive pushing when expelling waste due to constipation
-prolonged sitting down increases pressure on blood vessels in the anus, causing them to swell
-pregnancy, as a growing baby increases pressure on blood vessels in the lower pelvic area causing them to swell
what are the symptoms of haemorrhoids
-pain and discomfort when expelling stools
-itchiness around the anus
-some blood loss passing stools
what are the guidelines to reduce the risk of developing bowel disorders
-choose high-fibre breakfast cereals
-replace refined carbohydrates with wholegrain foods such as wholegrain bread and brown rice and pasta
-include more peas, beans and lentils in dishes such as soups and salads
-consume at least 5-7 portions of fruit and veg per day. leave the skins on where possible
-drink approximately two litres of water per day
what is osteoporosis
is a skeletal disease in which the bones become thin and porous due to a loss in bone mass, this results in fragile and brittle bones. the main bones affected are the hips, spine and wrists
what are the symptoms of osteoporosis
-fragile and brittle bones
-curvature of the spine resulting in stooped posture or hunching
-loss of height due to curvature of the spine
-neck and back pain
-bone fractures, especially in the wrist and hips
what are the risk of factors associated with osteoporosis
-exercise: lack of weight-bearing exercise, e.g. brisk walking can increase risk as exercise maintains bone strength
-age: most prevalent in post-menopausal women as the female hormone oestrogen decreases reducing calcium absorption
-diet: lack of calcium, phosphorus and vitamin D can reduce strong, dense bone formation
-sex: most prevalent in women, as they tend to have smaller, thinner bones than men and oestrogen levels decrease when women reach menopause reducing calcium absorption
-heredity: if a family member has genes responsible for decreased bone mass, risk of osteoporosis
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how to reduce the risk of developing osteoporosis
-consume a diet rich in calcium, vitamin D and phosphorus
-avoid calcium absorption inhibitors such as excess fibre and tannins
-participate in regular weight-bearing exercise, e.g. jogging to strengthen bones
-avoid excess alcohol consumption as it lowers vitamin D levels in the body decreasing calcium absorption
-women can choose HRT to increase oestrogen levels that drop during menopause increasing calcium absorption
what is peak bone mass
up to 90% of bone mass is acquired by age 18 in women and by age 20 in men. at this point, bones have reached their maximum strength and density known as peak bone mass
