Healthy living and alcohol Flashcards
(100 cards)
1
Q
What are cancer, diabetes II and heart disease attributed to?
A
Saturated fats, high sugar levels
2
Q
What should 1/3 of your diet consist of? (That is low in fat + calories)
A
Fruit and vegetables
3
Q
What do fruits and vegetables provide?
A
Valuable vitamins, minerals + fiber
4
Q
How many portions of fruit and vegetables should you consume per day?
A
5
5
Q
What should 1/3 of your diet consist of? (That should be the main source of energy)
A
Starchy foods; Bread, pasta, rice, cereals, potatoes
6
Q
What do starchy foods provide?
A
Energy, vitamins, minerals + fiber. Usually not high in calories as long as sugar/fat is not added
7
Q
Examples of meat, fish + alternatives
A
Meat, poultry, fish, eggs, nuts and pulses (beans, chickpeas, lentils)
8
Q
What are meat, fish + alternatives rich in?
A
Protein, vitamins + minerals
9
Q
How often should fish be eaten?
A
Twice a week, one portion should be oily
10
Q
What do pulses contribute to?
A
Fiber intake
11
Q
What can reduce total fat intake from the fish, meat + alternatives group?
A
Leaner cuts of meat, low fat cooking
12
Q
How many times a day should we have milk + dairy?
A
3x a day
13
Q
What is milk + dairy a good source of?
A
Protein, vitamins, richest source of calcium
14
Q
What types of milk should adults drink?
A
Low fat versions; skimmed, semi-skimmed milk
15
Q
What do fats + sugary foods provide?
A
Energy but offer little additional nutritional value.
16
Q
Fatty + sugary foods intake…
A
…Should be limited
17
Q
How much should men + women drink per day?
A
Women = 1.6 liters (eight 200ml glasses) of fluid
Men = 2 liters (ten 200ml glasses) of fluid
18
Q
What can alter the amount a person needs to drink?
A
Size, temperature, how active they are
19
Q
How do you feel when you eat healthy foods
A
More energetic
19
Q
Healthiest drinks
A
Water, milk, fresh fruit juices
20
Q
what is the answer to long term weight loss?
A
A healthy diet
21
Q
What is an indicator that you are eating a nutritious, well-balanced diet?
A
A clear skin complexion
22
Q
What happens to your metabolism when you eat healthy foods?
A
Rate of metabolism increases
23
Q
What does a healthy diet protect against and is useful in the management of?
A
- Type II diabetes
- Heart problems
- High blood pressure
- High cholesterol + other health issues
24
How to sleep better at night
Eat the (1) right portion sizes of (2) healthy foods at the (3) right time
25
What does CHD mean?
Coronary heart disease
26
What is CHD?
A disease which affects the coronary arteries (supply O2 and nutrients to the heart). In this disease, plaque gets deposited into the walls of the arteries.
27
‘Hardening of the arteries’
Atherosclerosis
28
Factors that indicate the risk of developing CHD
- Genetic factors
- High blood cholesterol levels
- Aspects of a person’s lifestyle
29
Lifestyle factors linked to CHD
- High fat diet — especially saturated fat
- Lack of exercise
- Smoking
- Leading a stressful life
30
Most common effect of damage to arteries in CHD
1) Plaque can rupture inside the artery, this causes a blood clot which (thrombosis). 2) The blood clot then blocks blood flow. 3) Lack of O2 stops cardiac muscle cells from contracting properly. These muscle cells begin to die. 4) If enough damage is done, it may cause a heart attack (myocardial infarction).
31
Less common cause of a heart attack
Severe spasm (tightening of coronary artery). These spasms cut off blood flow through the artery.
32
Consequence of hardening of the artery (not heart attack)
Artery is more likely to burst
32
Stroke
An artery bursts, blood leaks out of damaged vessel (in brain). Brain tissue can be killed.
33
Types of fat
- Saturated
- Polyunsaturated
- Monounsaturated
- Trans fat
34
Fat is essential in our diet. The important thing is to…
…Choose the healthier types of fats and enjoy them in moderation
35
Healthy fats
Monounsaturated, polyunsaturated
36
Why are healthy fats good?
- Reduce total cholesterol
- Reduce LDL (‘bad’ cholesterol)
37
Type of polyunsaturated fat, that may be especially beneficial to your heart
Omega-3 fatty acids
38
Benefits of omega-3 fatty acids
- decrease the risk of CHD
- protect against irregular heartbeats
- help lower blood pressure levels
39
Foods with monounsaturated fat (MUFA)
Olive oil, peanut oil, avocados, nuts, seeds
40
Foods with omega-3 fatty acids
Cold water fish (salmon, mackerel, herring), tuna, flax seeds, flax oil, walnuts
41
Foods with polyunsaturated fat (PUFA)
Vegetable oils (corn, sunflower oils), nuts, seeds
42
Harmful fats
Saturated, trans fats
43
Foods with trans fats
Found in commercially baked goods; biscuits, cakes, pastries, fried foods (donuts, chips)
44
Why are harmful fats bad?
Increase total LDL ‘bad’ cholesterol
45
Foods with saturated fat
Found in animal products; fatty cuts of meat, sausages, bacon, dairy (butter, cheese, cream)
46
Foods with dietary cholesterol
Found in animal products; fatty meats, liver and other organ meats, eggs, seafood, dairy
47
What happens when cholesterol is oxidized
It is deposited into the linings of arteries
47
Other name for cholesterol
Sterol
48
Antioxidant examples
- Vitamin E
- Vitamin C
- B-carotene
- Selenium
49
What are antioxidants good for?
Help to stop cholesterol picking up O2, so that it is less readily deposited in the coronary arteries
50
Antioxidant examples
- Vitamin E = avocados
- Vitamin C = kiwis, oranges, strawberries
- B-carotene = carrots
- Selenium = Brazil nuts
51
The effects of exercise on the heart
- Improves strength of heart muscle
- Increased stroke volume
- Lowers resting pulse rate
52
What is stroke volume?
The amount of blood that is pumped in one beat
53
Why is it better to have a lower resting pulse rate?
Heart does not need to work as hard
54
The effects of exercise on the lungs
- Increases lung capacity
- Aerobic exercise improves blood’s carrying capacity for O2
55
How is extra O2 provided to muscles?
Faster + deeper breaths
56
What does aerobic exercise do?
Increases lung capacity and helps respiratory system become more efficient at getting O2 into your blood
57
If your muscles constantly demand a lot of O2, the number of red blood cells in your blood…
…increases
58
Effects of exercise on bones + joints
- Stronger bones
- Joints stay flexible
59
Effects of exercise on body weight
Prevents obesity by reducing body fat + improving muscle tone + strength
60
Effects of exercise on your mental health
- Releases endorphins + serotonin, pleasure
- Reduces stress + allows for relaxation
61
What is serotonin?
Mood enhancer
62
What are endorphins?
Decrease pain perception + trigger positive feelings in the body
63
Effects of stress on health
Heightens senses + reaction times
64
Condition caused by continuous stress
Distress
65
Physical symptoms of distress
- Headaches
- Upset stomach
- Elevated blood pressure
- Chest pain
- Problems sleeping
66
Stress also becomes harmful when people use…
…alcohol, tobacco or drugs to try and relieve their stress
67
What do drugs and alcohol do to the body in terms of stress?
Keep body in stressed state + cause more problems
68
What is cancer?
A disease in which cells divide uncontrollably, forming a tumor
69
Two ways to treat cancer
Chemotherapy, radiotherapy
70
What is metastatic cancer?
Occurs when parts of a tumor break away from the main mass and begin forming new tumors throughout the body
71
Carcinogens examples
- Age — cancers become more common as we age
- Genetic makeup/genetic predisposition
- lifestyle
- chemicals in food
- day to day environment
72
What is a carcinogen?
Something that helps to cause cancer
73
Carcinogen examples
Age
Genetic makeup
Genetic predisposition
Lifestyle
Chemicals in food
Day to day environment
74
Why is age a carcinogen?
Most cancers become more common as we age.
The longer we live, the more time for genetic mutations to develop.
75
Why is genetic makeup a carcinogen?
For a cell to become cancerous it needs certain genetic mutations. Some people are born with these mutations present already.
76
Why is genetic predisposition a carcinogen?
If a person is born with one mutation, they are likelier to develop others.
77
Why are parts of someone’s lifestyle carcinogens?
Many lifestyle choices are linked to cancer; smoking, alcohol, diet, being overweight
78
Why are chemicals in food carcinogens?
Some chemicals increase risk of cancer
79
Why are parts of someone’s day to day environment carcinogens?
The things around you may help cause cancer; tobacco smoke, Sun, radiation, workplace hazards, asbestos.
UV rays from the Sun can damage DNA in skin cells, leading to skin cancer.
80
What are almost always the cause of lung cancer?
Chemicals in cigarette smoke (especially tar), they damage DNA in respiratory passages.
81
Likelihood to develop lung cancer for smokers who smoke a few cigarettes
x10 as likely as non-smokers
82
Likelihood to develop lung cancer for heavy smokers
x25 as likely to develop lung cancer
83
Free radicals
foods which may cause damage to DNA
84
What can prevent damage done by free radicals
Antioxidants
85
Melanoma
most dangerous form of skin cancer. It begins in melanocytes (produce melanin,
skin pigment), when melanocytes malfunction because of a mutation, they can grow out of control and will form a tumor.
86
Clusters of melanocytes
Moles (nevi)
87
Factors which judge risk of skin cancer/melanoma
Sun exposure
Number of moles
Skin type
Genetics
Personal history
87
What are most skin cancers caused by?
Sun exposure; long term exposure or short periods of intense exposure + burning
88
How to prevent melanoma
*Seek shade* - don't burn
*Avoid UV tanning booths and beds*
*Cover up* - clothing, wide-brimmed hat, sunglasses
*Use broad spectrum sunscreen with SPF* - SPF of 15 or higher for every day. Extended outdoor activity; use water-resistant broad spectrum sunscreen with SPF 30+
*Apply 25g of sunscreen every 30 min* - reapply every 2 hours
89
What can viruses do?
Help cause cancer
90
How do viruses cause cancer?
cause genetic mutations in cells that can make them cancerous
91
Example of a virus that causes cancer
Human Papilloma Virus (HPV), which causes cervical cancer
92
Factors, apart from HPV, involved in cervical cancer
Smoking - smokers are more likely to suffer from cervical cancer
Having many sexual partners
Using a condom - reduce your risk
93
Gardasil
vaccine for HPV. Available to women under 27, target age of 11-12. Most effective before a woman becomes sexually active.
94
How can cervical cancer be cured
If detected early
95
What should you do to be able to detect cervical cancer
Get screened regularly
96
Name for the screening for cervical cancer
Cervical smear
