Life stage requirements Flashcards
Breast milk - name the compounds it contains to help colonise the digestive tract and build the immune system
Bifidobacteria and prebiotic oligosaccharides. 700+ species of bacteria
What conditions can breast feeding reduce the likelihood of in a child
allergies, asthma, eczema
List benefits of breast feeding for the mother
conserves iron stores
cheap
protection against breast and ovarian cancer
delays return of ovulation (prolactin inhibits GnRH)
Aids weight loss
Supports mother/baby relationship (oxytocin)
List the macronutrient composition of breast milk
88% water
6-7% carbs - lactose
3-5% lipids - linoleic, linolenic acid, AA, DHA
less than 1% protein
Enzymes for digestion and transport of nutrients
What is colostrum and what is its purpose
pre milk: mostly serum with antibodies and white blood cells
Protects infant from infection, inactivate pathogenic bacteria, laxative to expel waste accumulated during foetal development
What are the compounds within colostrum that provide support for the immune system
secretory IgA, Vit A, Zn, bifidus factors (for friendly bacteria)
What are the compounds within colostrum that protect the infant from harmful bacteria
Lactoferrin - iron binding protein that prevents bacteria from accessing the iron they need to grow
Lactadherin - protein that fights off rotavirus
What are the benefits of breast milk over formula
delays atopic dermatitis, cow milk allergy and wheezing
Protects against CVD
What minerals are in breast milk
Ca content ideal for bone growth
Zn
low in sodium (immature kidneys)
Small Fe content but high bioavailability
What is the benefit of delayed cord clamping
babies get 30% more iron rich blood, O2, erythrocytes, leukocytes and stem cells.
What are the recommended time frames for breast feeding
6 months exclusive, then up to two years
List key nutrients required post partum and why
Protein - needed for breast milk
Iron - increase blood volume and lower fatigue
Zinc - needed for production of ovarian hormones. Depletion can contribute to PPD
B vits - ATP production, PPD protection (B2)
EPA/DHA - nerual and eye development of foetus and postpartum mother loses DHA from brain tissue as passed to infant
Magnesium - energy. low levels contribute to PPD
Vit C - collagen synthesis / wound healing; absorption of non-haem iron. Depleted by stress
Vit D - reduces risk of PPD. Role in commensal bacterial colonisation
Probiotic foods - babies receive beneficial bacteria from mother. Esp important if C section or antibiotic use
What is the general traditional care given to mothers in China/Korea/India
They are nourished, nurtured for a period of time after and kept with the baby. Up to 40 days
What are the energetics of pregnancy
Moisture
What are the signs of excess moisture
hungry, emotional, lethargic, congested
What foods should be avoided in pregnancy according to the energetics
damp forming - dairy/refined
Excess fluids (mulilagenous)
Sweet and high water content fruits
What foods should be focussed on during pregnancy to support the energetics of moisture
Drying foods - whole grains, legumes, crunchy foods.
Warming foods - herbs and spices
What nutrition advice should be given during lactation
Daily nutrient requirements are higher than pregnancy - don’t skip meals especially breakfast. Don’t trigger the stress response which can affect milk production.
Eat to satisfaction - oxytocin triggers the milk ejection reflex
Drink to thirst - no over.under. Filtered water.
Avoid cold foods and drinks. esp if low milk/mastitis
Whole, fresh, well cooked, organic, energetically neutral
Pro and pre biotics
EPA/DHA
AVOID :
salted/sweetened/cows diary
caffeine (interferes with Fe availability), alcohol (inhibits with oxytocin) smoking
What methods can you try if milk supply low
fenugreek or fennel seed tea - 2-3 cups/day
Chamomile/lemon balm to reduce stress
Feed more as milk increases with demand
What are the most common foods that baby’s develop an intolerance to when consumed by the mother
peanuts, tree nuts, wheat, cows milk, eggs, fish
What problems with the baby can early weaning lead to
Allergies.
When weaning what foods should not be introduced until nearer 12 months
peanuts, wheat, fish, eggs
How should a child be weaned
introduce single ingredient foods one at a time with 3-4 day intervals.
What are the benefits of baby led weaning
supports hand eye coordination, chewing, dexterity
Explore taste and texture
Encourage self regulation
Less time consuming to prepare pureed foods
What foods should not be included when weaning
concentrated sweets, baby food desserts
Foods with sugar alcohols eg sorbitol
Canned veg - too much sodium/sugar/preservatives
Honey - botulism risk
Soya products - hard to digest
Cows milk - excess protein and can cause iron deficiency anaemia.
How can iron deficiency anaemia be avoided in childhood - as well as supporting nutrition
Avoid cows milk - inhibits absorption of iron
Optimise digestion and gut health - pro and pre biotic foods
Avoid processed foods
Eliminate inhibiting substances eg caffeine
If a child chooses a vegan/vegetarian diet, what nutrients in particular should be considered
DHA rich, Ca, non-haem iron, B12, Vit D.
What factors affect food choices in adolescence
Physiological - growth spurts/drug use
Social - peers, social media
Economical
What can inadequate protein consumption lead to in adolescence
loss of lean BM and delayed growth
Why are healthy fats so important during adolescence
EFAs needed for production of sex hormones, as well as skin, hair, nails.
Fat intake should not exceed 30-35% total caloric intake
Name micronutrients essential for adolescence
Anything that supports reproductive health, growth and metabolism - Ca, Fe, Zn, protein, Bs Se etc
Calcium - bone development and bone mass. Also need exercise and avoid fizzy drinks/alcohol/caffeine/fast food.
Vid D and Mg - for bone support
Iron - need increases as blood volume increases. Menstruation. (almonds, apricots, avo, sunflower and pumpkin seeds) and vit c for absorption (broccoli, citrus fruit, peppers, sweet spud)
What are the key benefits of breastfeeding for babies and mothers
Delays ovulation
Promotes weight loss due to energy use
Release of oxytocin promotes mother/baby bond
Supports gut microbiome for baby due to
Calcium for bone growth
Zn and Fe bioavailable
Prevents/delays atopic dermatitis and cows milk allergy
List three key postpartum nutrients and explain their importance
Vitamin C - collagen synthesis and healing and absorption of non haem iron. Depleted in stress
Magnesium - energy production and important for avoiding PPD
B vitamins - energy production and important for avoiding PPD
Probiotics / EPA DHA / vit D
What would you recommend to a new mother to help her establish breast feeding
Hire a doula
Feed on demand
Pump so you get a rest between feeds
find support groups
Spend first week at home
How can you tell if a baby is ready for the introduction of solids
Grabbing food
Sitting up
At least six months
Which foods should be avoided when breastfeeding
Caffiene, alcohol, chocolate, soft drinks
What foods should be avoided when weaning
Condensed sugar products
Sugar alcohols such as sorbitol
Canned veg - high salt/sugar/preservative
Honey - botulism
List contributing factors for childhood obesity
Food quality - high processed and hyperpalatable foods, reduced energy, gut dysbiosis. Big portions
What would you recommend to a parent who has a picky eater
Lead by example
Don’t bribe or manipulate
make mealtimes pleasant
What factors can influence food intake in adolescents
Peers and social media
Energy requirements
Alcohol consumption
Economical
Explain why iron needs to increase during adolescence
Greater blood volume required as child grows. In females menstruation increases need, through to menopause. In males lean body mass growth.
List some of the physiological changes that occur with age
lowered hormone levels
Decreased bone density and muscle mass
Neurological decline
GIT affected by reduced stomach acid, dysphagia and reduced taste
Heart valves and arteries stiffen
Immunity - dysregulation of system
Skin - loss of integrity
What factors can accelerate ageing
Lifestyle - diet, exercise
Stress
Socioeconomic status
Diseases and meds
What percentage do genes V lifestyle contribute to ageing
30 / 70
What is a telemore
DNA protein structure found at each end of chromosomes. A small portion of telomeric DNA is lost with each cell division
How do telomeres serve as a biological clock
when the length reaches a critical limit the cell undergoes apoptosis.
What are the energetics of mature years and what food should be used
dryness - wrinkles, skin, joints
Soups, smoothies, sweet and high water content, root veg, nut milks, mucilaginous, herbal teas
What are the energetics of old age and what foods can be used to support
Coldness - digestive weakness, reduced circulation, declining mobility
Warm, cooked, mildly spiced to increase body temp, digestive power, circulation
How does body composition change with age and what is sarcopenia
fat mass and visceral fat increases
Lean muscle mass decreases
Sarcopenia - age related loss of muscle mass, strength and function. Increases risk of falls and fractures. Accelerates with decreased physical activity
What are the contributing factors to sarcopenia
sedentary lifestyle
change in body composition
Poor nutritional status
Hormonal change
inflammation (increased interleukin 6 and CRP)
chronic diseases
What two factors affect energy balance in the elderly
Age related loss of lean muscle mass - this affects body composition. Basic metabolic rate declines as physical activity does
Increase in fat mass increases risk of CVD, diabetes, obesity which influces energy balance
What can cause malnutrition in the elderly and with what consequences
reduced food intake - due to changes in taste/smell/gastric hormones/depression
Cachcexia - side effect of cancer/COPD
Strike/demential can lead to dysphagia
LEADS TO depression, impaired immunity, loss of mucosal integrity/absoprtion, loss of muscle mass and strength
What is poor oral health associated with in the elderly (the cause)
Xerostomia - causing difficulty in chcewing/swallowing
Dentures
Poor nutritional status - high refined sugars/low antiox
What factors affect food choices in the elderly
Physiological - eg hand tremors
Social - isolation/depression
Economical
Reduced appetite - poss due to increased CCK with ageing resulting in increased satisfaction
What changes occur in the GI tract with age and how can they be supported
IF production declines
Achlorhydria - reduced HCl leading to poor digestion/B12 def, SIBO, Fe def
Gastric motility and emptying impaired
Support with chewing/bitter greens, avoid drinking with meals
What cardiovascular changes occur with age and how can they be supported
Decreased arterial wall compliance/thickening/stiffening of arteries
Decreased max heart rate
increased left ventricular muscle mass
Use whole foods rich in antioxidant, increase bitter foods, and heart nourishing foods such as garlic and rosemary
Aerobic exercise
What changes occur with renal function with age and with what consequences
Kidney cortex volume decreases
renal cysts increase
Nephrosclerosis increases
Problems with urination
Difficulty regulating sodium concentration
Shows as low GFR on blood test
What vitamin deficiency is linked with cognitive impairment
Bs - folate B12 and B6 - they can contribute to raised homocysteine, as risk factor for alzheimers
Both innate and adaptive immune functions are dysregulated in older age - what immune cells progressively declines and with what consequences
T-lymphocyte
Increase risk of severe infections and cancer
What nutrients should be optimised to ensure strong immunity
A C E Zn, Se, Fe
Poor protein reduces lymphocyte proliferation
what changes occur within the skeletal system with age and how can we support
Bones lose density - poss osteoporosis. Higher in women due to oestrogen reduction
Cartilage decreases its water content
changes to extracellular matrix structure
Reduced delivery of nutrients
Intervertebral discs lose their height - limiting movement
Weight bearing exercise, Optimise vit C for cartilage support
What is NAD+
Coenzyme Nicotinamide Adenine Dinucleotide
Essental co factor in all living cells and involved in fundamental biological processes.
Depletion is associated with ageing
What disease states is NAD+ depletion associated with
metabolic disorders, cancer, neurogedenerative diseases
How can you increase your NAD+ levels
exercise
sleep
fast
nourishing diet with avo, green leafy veg, fish, nuts, mushrooms, fermented foods
What is the role of melatonin in the body and where is it secreted from
Secreted from the pineal gland
Regulates circadian rhythm
potent antioxidant
anti ageing
modulates immune defence (NK cells)
Acts as tumour surveillance agent
How can melatonin levels be optimised
increase natural sunlight exposure
Regular bedtime routine
Dark room
Avoid artificial light and stimulants at night time
Eat montmorency cherries and B6 rich foods (salmon, eggs, milk, bananas)
What macronutrient advice should be given to the elderly to optimise their nutrition
Protein - 1g/kg weight can increase bone mineral density and preserve muscle mass. But too high can stress teh kidneys and increase Ca excretion
Carbs - 50-70% of cals should come from veg, fruits, qhole grain, legumes
Lipids - important for cognitive function, skin, joint health.
Include PUFA, MUFA, Omega 3s
Reduce trans fats.
What micronutrients should the elderly focus on
B12 - cognition (egg yolk/salmon)
Vit D - sun, mushrooms, egg yolk
Vit E - antioxidant linked to ageing, neurodegenerative disease, atherosclerosis (almonds, egg yolk, hazelnuts, sunflower seeds)
Folate - to lower homocysteine - a risk marker for alzheimers, parkinsons, atherosclerosis
Calcium - decreased absorption. Sesame seeds, almonds, broccoli, bone broth
Potassium - positive effect on blood pressure - nuts, avo, potato, banana, dates, sunflower seeds
CoQ10 - antioxidant, declines with age and statins, ATP production, good for CV issues (spinach, cauli, broccoli, avo, oranges, apples, sesame, walnuts, oily fish, egg yolk
What herbal teas are good for healthy ageing
Nettle leaf - diuretic, relieves fluid retention and blood purifier. Flushes out toxins, skin cleanser, nutritive, blood glucose balance, anti inflammatory. Anti histamine
Dandelion root - enhances digestion, supports liver detox, gentle laxative, mild diuretic (fluid retention), promotes peristalis
Peppermint - soothes digestion, antimicrobial, relieves pain and itching topically
Chamomile - relieves pain, flatulence and spasm in digestive tract. Calming to nervous sys. Sleep.
Describe the energetics of aging
Dry - wrinkles, stiff joints
Cold - reduced circulation, feel the cold, poor mobility, weaker digestion
List three of the contributing factors for sarcopenia
Chronic disease
Low exercise/sedentary
Poor nutritional status
hormonal changes
Inflammation
what can cause malnutrition in the elderly
Reduction of digestive enzymes
Reduced appetite, possibly caused by increased CCK which increases satiety
Poor oral health
Dysphagia
describe the changes that occur in the GI tract in the elderly
Intrinsic factor declines
Reduced stomach acid - achlorhydaria leading to poor digestion and absorption, B12 def, SIBO, Fe deficiency
Gatric motility and emptying impaired
Describe the relevance of telomeres to ageing
Telemores are an indication of biological age and determine the lifespan of a cell and organism. They are proteins that sit at the end of chromosomes and shorten with each cell division, when they reach a critical length the cell undergoes apoptosis.
Pace of shortening is increased by poor nutrition and smoking.
How does NAD+ affect ageing and what can you do to increase levels
It’s involved in fundamental biological processes and depleting is assocation with the hallmarks of ageing and may underlie age related diseases such as metabolic diseases, cancer and neurodegenerative diseases.
Increase NAD+ by exercise, sleep, fasting, nourishing diet inc leafy greens, avo, nuts, fish, fermented foods
Why is CoQ10 a helpful nutrient for the elderly
It decreases with age and is important antioxidant and for energy production and CVD.
Describe the benefits of dandelion root tea in the elderly
enhances digestion, supports liver, detoxification, gentle laxative, promotes peristalsis
Explain Valter Longo’s dietary advice for longevity
eat a diet high in PLANT foods, with somd fish.
After age 65-70, if losing muscle mass add more fish and animal foods such as eggs.
Eat at the table of your ancestors - consume a variety of foods. Restrict eating window to 11-12 hours.day or less.
