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HLTH 230 > Lecture 7 > Flashcards

Lecture 7 Flashcards

1
Q

how long can you survive without water?

A

a few days

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2
Q

what % of an adults body weight is water?

A

60%

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3
Q

water characteristics

A
  1. found in blood and cells all throughout body
  2. participates in many chemical reactions
  3. delivers nutrients and removes waste from cells
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4
Q

functions of water

A
  1. universal solvent
  2. body’s cleansing agent
  3. incompressibility
  4. lubricates
  5. role in thermoregulation
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5
Q

water as a universal solvent?

A
  1. dissolves amino acids, glucose, minerals etc for transport
  2. fatty substances get packaged with water-soluble proteins for transport in blood and lymph
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6
Q

water as the body’s cleansing agent

A
  1. nitrogen waste dissolve in blood and must be removed
  2. kidneys filter these wastes and mix them with water to be excreted as urine
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7
Q

waters incompressibility

A
  1. enables it to act as a lubricant and cushion for joints
  2. cushions sensitive tissues (spinal cord and fetus)
  3. fills eye keeping optimal pressure
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8
Q

water lubricate function

A

mucus moistens the digestive tract, respiratory tract, and all tissues

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9
Q

waters role in thermoregulation

A
  1. sweat cools the body (evaporation)
  2. blood routed through capillaries in skin gets rid of excess heat
    - cooled blood flows back to body’s core
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10
Q

water balance

A

water intake needs to equal water loss

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11
Q

what happens if water intake doesn’t equal water loss?

A

dehydration or water intoxication/over-hydration can occur

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12
Q

dehydration progression of symptoms

A
  1. thirst
  2. weakness
  3. exhaustion and delirium
  4. death
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13
Q

loss of <5% bodyweight due to dehydration symptoms

A
  1. headache
  2. fatigue
  3. confusion
  4. forgetfulness
  5. elevated heart rate
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14
Q

what may chronic low fluid increase likelihood of?

A
  1. bladder and colon cancer
  2. heart attack
  3. gallstones
  4. kidney stones
  5. urinary tract infections
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15
Q

water intoxication

A

very dangerous dilution of body fluids due to excessive water ingestion (gallons or more in few hours)

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16
Q

symptoms of water intoxication

A
  1. headache
  2. muscular weakness
  3. lack of concentration
  4. poor memory
  5. loss of appetite
  6. convulsions and death
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17
Q

body and sodium

A
  1. high-salt meals lead to water retention
  2. water is lost over a 1-2 day period as sodium is excreted
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18
Q

bodys water content

A

varies by kilograms at a time

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19
Q

hypothalamus

A
  1. major role in monitoring blood concentration
  2. high blood concentration (salt) or low blood pressure signals thirst
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20
Q

ignoring thirst

A

leads to dehydration
- drink whenever thirsty to replace lost fluids

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21
Q

older adults and thirst

A

thirst is blunted in older adults so they should drink regularly throughout the day

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22
Q

prolonged vomiting or diarrhea

A
  1. could result in fluid and electrolyte imbalance
  2. life-threatening disruption of heartbeat
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23
Q

how much water should females drink per day?

A

2.7 L/day

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24
Q

how much water should males drink per day?

A

3.7 L/day

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25
Q

what does total water intake include?

A
  1. caffeinated and non-caffeinated beverages
  2. food
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26
Q
A
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27
Q

water content of foods

A
  1. meat and cheese (50%)
  2. veggies and fruit (80-95%
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28
Q

hard water

A

water with high calcium and magnesium

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29
Q

soft water

A

water with high sodium
- may aggravate hypertension and heart disease

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30
Q

what is left behind upon death?

A

minerals (about 2.3kg)

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31
Q

minerals

A
  1. chemical elements
  2. inorganic
  3. not energy yielding
  4. micronutrients
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32
Q

minerals and cooking

A

not destroyed by cooking or storing
- may leach into cooking water

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33
Q

bioavailability of minerals

A

binders such as phytates in legumes, bind with minerals decreasing their absorption

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34
Q

major minerals characteristics

A
  1. essential nutrients
  2. amounts exceed 5 grams
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35
Q

trace minerals characteristics

A
  1. essential nutrients
  2. amounts less than 5 grams
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36
Q

the major minerals

A
  1. calcium
  2. phosphorus
  3. potassium
  4. sulphur
  5. sodium
  6. chloride
  7. magnesium
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37
Q

calcium

A
  1. most abundant mineral in the body
  2. 99% stored in bones and teeth
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38
Q

what is the most abundant mineral in the body?

A

calcium

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39
Q

calcium 2 major roles in bones

A
  1. integral part of bone structure
  2. bone serves as a calcium reserve
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40
Q

what minerals are essential to bone formation?

A

calcium and phosphorus

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41
Q

bone fomation

A
  1. calcium phosphate salts crystallize on collagen, forming hydroxyapatite crystals that add rigidity to bone
  2. fluoride may displace hydroxy making fluorapatite
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42
Q

fluorapatite

A

mineral that resits bone-dismantling

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43
Q

formation of teeth

A

similar to bone
- fluoride hardens and stabilizes the crystals of teeth and makes enamel resistant to decay

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44
Q

calcium concentration in blood

A
  1. calcium conc is constant in blood
  2. blood calcium is regulated by hormones (not daily intake)
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45
Q

what happens if calcium intake is inadequate?

A

normal blood calcium is maintained at expense of the bones

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46
Q

what happens when calcium need increases?

A
  1. calcium absorption from intestine increases
  2. loss of calcium via the kidneys is reduced
  3. percent absorbed increases as dietary intake decreases (with help of vitamin D)
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47
Q

bone loss

A
  1. by late 20s peak bone mass is reached
  2. after 40 bones begin to reduce density
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48
Q

how can bone loss be slowed

A
  1. a diet rich in calcium
  2. sufficient physical activity
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49
Q

calcium-poor diet during growing years

A

may prevent a person from achieving peak bone mass

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50
Q

insufficient bone calcium

A

increases risk of osteoporosis
(bones become brittle and fragile)

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51
Q

what % of calcium is in the body fluids?

A

1%

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52
Q

1% of calcium in the body fluids role

A
  1. muscle concentration and relaxation
  2. nerve functioning
  3. blood clotting
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53
Q

good calcium sources

A
  1. milk and milk products
  2. fortified soy beverages and other fortified milk alternatives
  3. fish with bones
  4. calcium set tofu
  5. broccoli, some leafy greens and legumes
  6. fortified juices
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54
Q

calcium deficiency adults

A

bone loss

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55
Q

calcium deficiency children

A

stunted growth and weak bones

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56
Q

calcium deficiency

A
  1. consumption of milk has declines
  2. consumption of beverages such as soft drinks increased
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57
Q

calcium toxicity symptoms

A
  1. constipation
  2. kidney stones
  3. interferes with absorption of other minerals
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58
Q

milk and milk replacements

A

people who don’t drink milk for many reasons must obtain calcium from other sources

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59
Q

children who don’t drink milk

A
  1. often have lower calcium intakes
  2. often have poorer bone health than those who drink milk regularly
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60
Q

veggies good sources of calcium

A
  1. rutabaga
  2. broccoli
  3. beet greens
  4. collards
  5. kale
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61
Q

veggies poor sources of calcium

A
  1. spinach, swiss chard, rhubarb
    - binders in some veggies inhibit calcium absorption
62
Q

spinich

A
  1. still good to eat
  2. iron, beta-carotene and phytochemicals rich
  3. poor calcium source
63
Q

dark greens of all kinds

A
  1. great source of riboflavin
  2. indispensable for vegans or anyone else who doesn’t drink milk
64
Q

osteomalacia

A

vitamin D deficiency disease leads to impaired mineralization of bone

65
Q

characteristics of osteomalacia

A
  1. overabundance of unmineralized bone protein
  2. ratio of bone mineral to matrix is low
66
Q

symptoms of osteromalacia

A
  1. bending of spine
  2. bowing of legs
67
Q

osteoporosis

A

reduction in bone mass of older persons in which the bone becomes porous and fragile
- bone mineral to matrix ratio is normal

68
Q

are osteoporotic fractures more common in males or females?

A

women (1 in 3)

69
Q

hip fractures due to osteoporosis

A
  1. most serious - rarely clean break (into fragments)
  2. requires major surgery
  3. many elderly people never walk or live independently again
  4. 1/5 die within a year
70
Q

osteoporosis development

A

develops silently (silent thief)
- slowly decreasing bone density until many years later, hip gives away

71
Q

high correlation risk factors for osteoporosis

A
  1. age (advancing)
  2. sex
  3. heavy drinking
  4. chronic steroid use
  5. rheumatoid arthritis
  6. underweight/weight loss
  7. removal of ovaries or testes
  8. genetics (fam history)
  9. race
72
Q

what race is at more at risk for osteoporosis?

A

white people

73
Q

moderate correlation risk factors of osteoporosis

A
  1. chronic thyroid hormone use
  2. smoking
  3. type I diabetes
  4. insufficient dietary calcium and vitamin D
  5. inadequate vitamin K
  6. physical inactivity
  7. excessive antacid use
74
Q

black people and osteoporosis

A

more protective against osteoporosis
- black women have denser bones and lose density more slowly than white women

75
Q

sex and osteoporosis

A

women = 2/3 cases of osteoporosis
- men have greater bone density

76
Q

hormones and osteoporosis

A
  1. women experience greater bone loss during menopause
  2. bone loss tapers off after 6-8 years following menopause
  3. men produce only little estrogen, yet they resist osteoporosis better than women
77
Q

testosterone and osteoporosis

A

men experience more fractures with reduced testosterone
ex. after removal of diseased testes or decreased function with aging

78
Q

physical activity and osteoporosis

A

without PA, bone lose strength

79
Q

muscle use

A

promote bone strength
- active people have denser bones

80
Q

flexibility and muscle strength

A

gained through physical activity also improves balance and help prevent falls from occuring

81
Q

what to do to keep bones healthy and to prevent falls?

A

include weight bearing activities every day
- calisthenics, dancing, jogging, vigorous walking, weight training

82
Q

body weight and osteoporosis

A
  1. being underweight increases risk
  2. heavier body weights and higher fatness stress the bones and promote their maintenance (but obesity may have negative effect)
83
Q

tobacco smoke, alcohol and osteoporosis

A
  1. smokers have less dense bones
  2. people with heavy alcohol use experience more frequent fractures
84
Q

high protein diet and osteoporosis

A
  1. excess protein causes body to excrete calcium is urine
  2. sufficient dietary protein is essential to bone health
85
Q

sodium and osteoporosis

A
  1. high sodium intake associated with urinary calcium excretion
  2. lowering sodium intakes seems to lessen calcium loss
86
Q

diet to lower sodium and increase potassium intake

A
  1. rich in unprocessed foods (fruits and veggies)
  2. restricted in highly processed, convenience, or fast foods
87
Q

caffeine and osteoporosis

A

link between heavy consumption of caffeine and osteoporosis

88
Q
A
89
Q

soft drinks and osteoporosis

A

high conc of fructose from pop or phosphoric acid may cause calcium loss
- displace milk from diet

90
Q

vitamin K and osteoporosis

A

plays important roles in production of at least one bone protein (osteocalcin) that participates in bone maintenance
- people with hip fractures often have low vitamin K

91
Q

magnesium and bones

A

helps maintain bone density

92
Q

vitamin A and osteoporosis

A
  1. needed in bone-remodeling process
  2. too much may be associated with osteoporosis
93
Q

what is the second most abundant mineral in the body?

A

phosphorus

94
Q

where is the majority of phosphorus found?

A

bones and teeth

95
Q

phosphorus function

A
  1. helps maintain acid-base balance (buffers)
  2. part of DNA and RNA
  3. part of molecules of phospholipids
  4. metabolism of energy yielding nutrients
  5. assist many enzymes and vitamins in extracting energy
96
Q

phosphorus needs

A

easily met by almost any diet

97
Q

phosphorus toxicity

A

calcification of soft tissues

98
Q

phosphorus sources

A
  1. animal proteins are best sources
  2. cola drinks
99
Q

where is magnesium stored

A
  1. half of body’s magnesium in bones
  2. remainder in muscles, heart, liver and other soft tissues
  3. only 1% in body fluids
100
Q

how do you maintain concentration of magnesium in the blood?

A
  1. magnesium can be taken from bones
  2. kidneys can act to conserve magnesium
101
Q

magnesium functions

A
  1. assists in functioning of more than 300 enzymes
  2. release and use of energy from energy-yielding nutrients
  3. works with calcium for functioning of muscles
102
Q

calcium and magnesium relationship

A
  1. calcium promotes contraction
  2. magnesium helps muscles relax afterwards
  3. magnesium is involved in bone mineralization and promotes resistance to tooth decay by holding calcium in tooth enamel
103
Q

sources of magnesium

A
  1. nuts and legumes
  2. whole grains
  3. dark green veggies
  4. seafood
  5. chocolate
    - easily washed and peeling away from foods during processing
104
Q

best source of magnesium

A

unprocessed foods
- most canadians reach EAR but not RDA

105
Q

what may a magnesium deficiency occur as a result of?

A
  1. inadequate intake
  2. vomiting
  3. diarrhea
  4. alcoholism
  5. protein energy undernutrition
106
Q

magnesium deficiency symptoms

A
  1. muscle weakness
  2. could relate to CVD, heart attack, high blood pressure
107
Q

magnesium toxicity

A
  1. rare but can be fatal
  2. only occurs with high intakes from non-food sources such as supplements or magnesium salts
108
Q

magnesium laxatives and antacids

A

can cause diarrhea and acid-base imbalance

109
Q

sodium function

A
  1. fluid and electrolyte balance
  2. acid-base balance
  3. muscle contraction and nerve transmission
  4. 30-40% stored in bone crystals - easily accessible to maintain blood levels
110
Q

sodium deficiency

A

unlikely - generally eat more salt than needed

111
Q

strict low-sodium diet

A

used for hypertension, kidney diseases or congestive heart failure

112
Q

causes of sodium deficiency

A
  1. vomiting
  2. diarrhea
  3. extremely heavy sweating
113
Q

endurance athletes and sodium

A

endurance athletes can lose so much salt and drink so much water they become hyponatremic

114
Q

symptoms of hyponatremic

A
  1. headache
  2. confusion
  3. stupor
  4. seizures
  5. coma
115
Q

maintenance of sodium

A
  1. body absorbed sodium freely
  2. kidneys filter excess sodium out of blood into urine
  3. kidneys conserve sodium
  4. small sodium losses occur in sweat
  5. amount of sodium excreted in a day = amount ingested that day
116
Q

salt and “water weight”

A
  1. as blood sodium rises, a person get thirsty to drink until sodium-to-water ratio to restored
  2. kidneys excrete extra water to remove excess sodium
    - not fat gain, excess water which healthy body will excrete
117
Q

how do you keep body salt and water weight under control?

A

controlling sodium intake and increasing water intake

118
Q

adequate intake of sodium

A

1500 mg/day (14 and up)

119
Q

CDRR for sodium

A

2300 mg/day (14 and up)

120
Q

hypertension

A

salt (NaCl) seems to have a greater effect on blood pressure than either sodium or chloride alone

121
Q

excess sodium intake and sex

A

males consume more excess sodium than females

122
Q

sodium and blood pressure

A
  1. more salt = higher blood pressure
  2. increasing blood pressure = increasing risk of death from CVD
123
Q

sodium and salt sensitivity

A

in salt-sensitive people, the more salt they eat the higher their blood pressure

124
Q

salt-sensitive people

A
  1. people with diabetes, hypertension or kidney disease
  2. african descent
  3. fam history of high BP
  4. over age 50
125
Q

reducing salt for high BP

A

only really need to if salt-sensitive
- try reasonable weight loss, adding fruits and veggies, fatty fish, milk/milk products

126
Q

what diet approach may hep salt-sensitive and non-salt-sensitive people?

A

DASH diet

127
Q

DASH meaning

A

Dietary Approaches to Stop Hypertension

128
Q

DASH diet

A
  1. increase veggies and fruits
  2. nuts, fish, whole grains, low-fat dairy products
  3. occasional red meat, butter and other high-fat foods and sweet s
  4. salt and sodium greatly reduced
129
Q

sodium and potassium relationship

A
  1. low potassium intake found to raise BP
  2. high potassium intake appears to both help prevent and correct hypertension
130
Q

PA and BP

A

PA lowers BP

131
Q

stroke and sodium

A

older people can die of stroke
- reducing sodium may lower blood pressure enough to reduce stroke risks

132
Q

excessive salt

A
  1. stresses a weakened heart (congestive heart failure)
  2. aggravates kidney problems
  3. may be potential contributor to stomach cancer
133
Q

contributors to sodium in the diet

A
  1. unprocessed foods (15%)
  2. salt (10%)
  3. processed foods (75%)
134
Q

sources of sodium (processed foods)

A
  1. canned soup and dried soup mixes
  2. cured meats, deli meats, hot dogs
  3. cheese
  4. foods in brine (pickles, coleslaw)
  5. TV dinners ans fast food
  6. canned pasta sauce
135
Q

how much sodium in 1 tsp of salt

A

2300 mg sodium

136
Q

other sources of sodium

A
  1. salt
  2. soy sauce
  3. onion salt
  4. garlic salt
  5. worcestershire sauce
137
Q

chloride

A

major negative ion in the body

138
Q

chloride function

A
  1. acid-base balance
  2. electrolyte balance
  3. component of hydrochloric acid
139
Q

sources of chloride

A

salt: both added and naturally occuring

140
Q

chloride deficiency

A

no known diet lacks chloride

141
Q

potassium

A

principle positively charged ion inside the bodys cells

142
Q

potassium functions

A
  1. maintenance of fluid balance
  2. maintenance of electrolyte balance
  3. maintenance of heartbeat
143
Q

potassium deficiency and heart failure

A

may cause sudden death that occur with:
1. fasting or severe diarrhea
2. children with kwashiorkor
3. people with eating disorders

144
Q

potassium loss

A
  1. could be due to dehydration or diuretics
  2. makes hypertension worse
145
Q

sources of potassium

A
  1. richest sources of potassium are fresh, whole foods
  2. oranges (juice), bananas, potatoes, tomatoes, avocados, strawbs, spinach, cantaloupes
146
Q

food processing and potassium

A

food processing reduces the potassium in foods

147
Q

potassium toxicity

A
  1. potassium from food is safe
  2. potassium injected into vein can stop the heart
  3. salt substitutes often contain high amounts
  4. usually not life-threatening as long as the excess potassium is taken orally (vomiting reflex)
148
Q

over the counter potassium chloride pills

A

should not be used except on a physicians/nurses advice

149
Q

function of sulphur/sulphate

A

required for synthesis of many important sulphur-containing compounds
- sulphur containing amino acids

150
Q

sulphur-containing amino acids

A
  1. help strands of protein assume their functional shape
  2. skin, hair and nails proteins with high sulphur
151
Q

sources of sulphur/sulphate

A

protein containing foods

152
Q

sulphur/sulphate toxicity symptom

A

diarrhea

HLTH 230 (9 decks)

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