EPHE Final Flashcards
Leptin
Appetite hormone made by adipose tissue and stomach that suppresses appetite
Hunger
Response to a physiological need that is sensed by the hypothalamus
Appetite
Response to psychological need (emotional connection, smell)
Satiation
“Stop signals” that build throughout a meal.
Satiety
Perception of fullness that lingers after eating
Risk factor
Factors known to be related (or correlated with) diseases but not proven to be causal
Atherosclerosis
a disease of the arteries characterized by plaque build up. It is a complex inflammatory response
Myocardial infarction
from the heart muscle not getting enough of the blood (nutrients) it needs to contract
Stroke
when the blood vessels carrying oxygen and nutrients to the brain are blocked (occluded) or ruptured
Thrombus
the stationary clot (stays at the plaque)
Thrombosis
when the stationary clot is large enough to occlude the arterial blood flow
Plaque
mounds of lipids and arterial muscle cells at site of injury
Embolus
a clot that has broken free from the plaque
Embolism
clot that has wedged into a smaller artery and occludes blood flow
Phytochemical
Biologically active compounds, that when consumed, are believed to confer resistance to disease
Functional food
Foods with physiological benefits or with the ability to reduce chronic disease risks beyond basic nutrients. Eg: omega 3 eggs
Nutraceutical:
product isolated or purified from foods that is generally sold in medicinal forms not associated with foods.
It has demonstrated a physiological benefit or believed to provide protection against chronic disease.
Optimal Energy availability
30-45kcal/FFM
all the calories left over after accounting for exercise
low energy availability
<30 kcal/kg FFM → what is left after accounting for exercise
When EA is below this current threshold
Stunting
low height for age
Irreversible effects
Lowers their mental capacity and physical growth
Wasting
low weight for age
Acute malnutrition, reversible
Food security
Reliable access to enough nutritious food at all times to sustain a healthy active life.
Food insecurity
The condition of limited or uncertain access to food of sufficient quality or quantity to sustain an active healthy life.
Food poverty
Hunger occurring when enough food exists in an area but some of the people cannot obtain it because they lack money, are being deprived for political reasons, live in a country at war, or suffer other problems such as lack of transportation.
Components that make up energy expenditure?
Basal metabolic rate
Thermic effect of food
Physical activity
Factors that impact BMR
How to estimate EER:
Use formulas
What triggers hunger?
Contracting empty stomach, empty small intestine, the stomach hormone ghrelin, chemical and nervous signals in the brain
Factors that impact hunger
Appetite can override hunger
How does the brain and the digestive tract work together to monitor hunger
Hypothalamus reads nutrient levels in the blood
Communication between stomach, small intestine, and hypothalamus is through the nervous system and hromones
Social drinker
people who only drink in social occasions
Binge Drinker
people who drink more than 4 drinks in a short period of time
Moderate drinker
people who do not drink excessively, do not behave inappropriately because of alcohol, and where their health is not harmed by alcohol over time.
Low risk drinking guidelines
1-2 standard drinks per week
Standard drink
341 ml (12 oz) bottle of 5% beer about 130 calories
43 ml (1.5 oz) shot of 40% hard liquor about 105 calories + mixer
142 ml (5 oz) glass of 12% wine about 125 calories
Risks of alcohol use
Fattening, sickness, nutrient deficiencies, gout, dehydration
What alcohol is in alcoholic beverages
ethanol
Proof meaning
1/2 of proof is the percentage
24 proof = 12%
Calories contributed by alcohol
7 cal/g)
How to increase phytochemical?
Eat more fruits and vegetables
Use herbs and spices
Replace some meat
Flavonoids
Catechins:
Isoflavones:
Quercetin:
Resveratrol:
What is food illness caused by?
infection or intoxication.
What we need to prevent in food
Microbial growth
Oxidative changes
Enzymatic destruction of food molecules
Measures of preservation
Modified Atmospheric Packaging (MAP):
Freezing:
Extruding:
Canning:
Drying:
Preservation with additives:
Food safety measures
Irradiation
Genetic modification:
When is iron status and intake important to consider?
menstrattion
Pregnancy
Baby
Older adults
Signs of iron deficiency in children
behavioral and physical symptoms
apathy or behaviour problems such as hyperactivity, irritability, aggression, sadness, withdrawal, and poor concentration
Signs of iron deficiency in adults
Which minerals are electrolytes?
Sodium, Potassium, Magnesium, Calcium, Chloride, Phosphate (made from Phosphorus) and Bicarbonate.
Factors that increase fluid needs
Average sweat rate
1L/hour
Waste product of aerobic and anaerobic lactic metabolism
lactate
Fuel type used for anaerobic alactic
Phosphorus in ATP and Phosphocreatine
Fuel type used for Anaerobic Lactic
Glycogen and glucose
Fuel type used for Aerobic
Fats, glycogen and glucose
When would glycogen be depeleted during physical exercise and resting?
At about 2 hours of vigorous (75% of VO2 max) glycogen stores would be depleted. 4-6 hours of glycogen for a rested state.
Caffeine and sport
Caffeine is a stimulant that possesses well-established benefits for athletic performance across endurance-based situations, and short-term, supramaximal (all out efforts), and/or repeated sprint tasks.
How long before a event should you eat and what ratio of nutrients should you eat?
3-4 hours before, 3:1 carbohydrate and protein
How long after an event should you eat
in first 20-30 minutes and 3: carb and protein
When exercise exceeds 1 hour. how much carbohydrate should you add during training?
30-60 g of carbs/hr
Energy balance meaning:
When the intake is equal to the total energy expenditure
What is energy availabilty?
The energy left per kg of fat free mass after substracting off the energy expended for exercise (EE)
What is optimal energy availabilty? and how many calories we should be consuming
Optimal energy availability is 30-45 kcal/kg go FFM
Health effects of LEA and what is considered LEA
<30 kcal/kg FFM
Relative Energy Deficiency in Sport (RED-S)
Delayed metabolic rate
Delayed puberty
decreased bone density
Illness etc
Anorexia nervosa characteristics?
a distorted perception of body weight and shape
Bulimia Nervosa characteristics?
morbid fear of becoming fat
binge eating and purging
Orthorexia characteristics?
compulsive exercising and exercise
Binge-eating disorder
Binge eating but no purging
What is the critical period of fetal development?
6-8 weeks
Effects of low birth weight definition and consequences?
Low Birthweight baby is defined as one who weighs less than 2500 grams (5.5lbs)
It increases the risk of developing Chronic health troubles later in life
It is associated with lower IQ and other brain impairments, and shorter stature,
What is the single most important indicator of future infant health?
Birth weight is the single most important indicator of an infant’s future health status.
High birthweight babies consequences
heart defect and neural tube defect
What is the critical period after childbirth?
First 1000 days Concept to 2nd birthday
Calorie changes during second trimester
340
