Life stage requirements Flashcards

1
Q

Breast milk - name the compounds it contains to help colonise the digestive tract and build the immune system

A

Bifidobacteria and prebiotic oligosaccharides. 700+ species of bacteria

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What conditions can breast feeding reduce the likelihood of in a child

A

allergies, asthma, eczema

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

List benefits of breast feeding for the mother

A

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)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

List the macronutrient composition of breast milk

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

What is colostrum and what is its purpose

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

What are the compounds within colostrum that provide support for the immune system

A

secretory IgA, Vit A, Zn, bifidus factors (for friendly bacteria)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

What are the compounds within colostrum that protect the infant from harmful bacteria

A

Lactoferrin - iron binding protein that prevents bacteria from accessing the iron they need to grow

Lactadherin - protein that fights off rotavirus

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

What are the benefits of breast milk over formula

A

delays atopic dermatitis, cow milk allergy and wheezing

Protects against CVD

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What minerals are in breast milk

A

Ca content ideal for bone growth
Zn
low in sodium (immature kidneys)
Small Fe content but high bioavailability

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

What is the benefit of delayed cord clamping

A

babies get 30% more iron rich blood, O2, erythrocytes, leukocytes and stem cells.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

What are the recommended time frames for breast feeding

A

6 months exclusive, then up to two years

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

List key nutrients required post partum and why

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

What is the general traditional care given to mothers in China/Korea/India

A

They are nourished, nurtured for a period of time after and kept with the baby. Up to 40 days

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

What are the energetics of pregnancy

A

Moisture

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

What are the signs of excess moisture

A

hungry, emotional, lethargic, congested

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What foods should be avoided in pregnancy according to the energetics

A

damp forming - dairy/refined

Excess fluids (mulilagenous)

Sweet and high water content fruits

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

What foods should be focussed on during pregnancy to support the energetics of moisture

A

Drying foods - whole grains, legumes, crunchy foods.

Warming foods - herbs and spices

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

What nutrition advice should be given during lactation

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

What methods can you try if milk supply low

A

fenugreek or fennel seed tea - 2-3 cups/day

Chamomile/lemon balm to reduce stress

Feed more as milk increases with demand

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

What are the most common foods that baby’s develop an intolerance to when consumed by the mother

A

peanuts, tree nuts, wheat, cows milk, eggs, fish

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

What problems with the baby can early weaning lead to

A

Allergies.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

When weaning what foods should not be introduced until nearer 12 months

A

peanuts, wheat, fish, eggs

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

How should a child be weaned

A

introduce single ingredient foods one at a time with 3-4 day intervals.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

What are the benefits of baby led weaning

A

supports hand eye coordination, chewing, dexterity
Explore taste and texture
Encourage self regulation
Less time consuming to prepare pureed foods

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

What foods should not be included when weaning

A

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 well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

How can iron deficiency anaemia be avoided in childhood - as well as supporting nutrition

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

If a child chooses a vegan/vegetarian diet, what nutrients in particular should be considered

A

DHA rich, Ca, non-haem iron, B12, Vit D.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

What factors affect food choices in adolescence

A

Physiological - growth spurts/drug use

Social - peers, social media

Economical

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

What can inadequate protein consumption lead to in adolescence

A

loss of lean BM and delayed growth

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

Why are healthy fats so important during adolescence

A

EFAs needed for production of sex hormones, as well as skin, hair, nails.

Fat intake should not exceed 30-35% total caloric intake

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

Name micronutrients essential for adolescence

A

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)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
32
Q

What are the key benefits of breastfeeding for babies and mothers

A

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

33
Q

List three key postpartum nutrients and explain their importance

A

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

34
Q

What would you recommend to a new mother to help her establish breast feeding

A

Hire a doula
Feed on demand
Pump so you get a rest between feeds
find support groups
Spend first week at home

35
Q

How can you tell if a baby is ready for the introduction of solids

A

Grabbing food
Sitting up
At least six months

36
Q

Which foods should be avoided when breastfeeding

A

Caffiene, alcohol, chocolate, soft drinks

37
Q

What foods should be avoided when weaning

A

Condensed sugar products
Sugar alcohols such as sorbitol
Canned veg - high salt/sugar/preservative
Honey - botulism

38
Q

List contributing factors for childhood obesity

A

Food quality - high processed and hyperpalatable foods, reduced energy, gut dysbiosis. Big portions

39
Q

What would you recommend to a parent who has a picky eater

A

Lead by example
Don’t bribe or manipulate
make mealtimes pleasant

40
Q

What factors can influence food intake in adolescents

A

Peers and social media
Energy requirements
Alcohol consumption
Economical

41
Q

Explain why iron needs to increase during adolescence

A

Greater blood volume required as child grows. In females menstruation increases need, through to menopause. In males lean body mass growth.

42
Q

List some of the physiological changes that occur with age

A

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

43
Q

What factors can accelerate ageing

A

Lifestyle - diet, exercise
Stress
Socioeconomic status
Diseases and meds

44
Q

What percentage do genes V lifestyle contribute to ageing

A

30 / 70

45
Q

What is a telemore

A

DNA protein structure found at each end of chromosomes. A small portion of telomeric DNA is lost with each cell division

46
Q

How do telomeres serve as a biological clock

A

when the length reaches a critical limit the cell undergoes apoptosis.

47
Q

What are the energetics of mature years and what food should be used

A

dryness - wrinkles, skin, joints

Soups, smoothies, sweet and high water content, root veg, nut milks, mucilaginous, herbal teas

48
Q

What are the energetics of old age and what foods can be used to support

A

Coldness - digestive weakness, reduced circulation, declining mobility

Warm, cooked, mildly spiced to increase body temp, digestive power, circulation

49
Q

How does body composition change with age and what is sarcopenia

A

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

50
Q

What are the contributing factors to sarcopenia

A

sedentary lifestyle
change in body composition
Poor nutritional status
Hormonal change
inflammation (increased interleukin 6 and CRP)
chronic diseases

51
Q

What two factors affect energy balance in the elderly

A

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

52
Q

What can cause malnutrition in the elderly and with what consequences

A

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

53
Q

What is poor oral health associated with in the elderly (the cause)

A

Xerostomia - causing difficulty in chcewing/swallowing
Dentures
Poor nutritional status - high refined sugars/low antiox

54
Q

What factors affect food choices in the elderly

A

Physiological - eg hand tremors

Social - isolation/depression

Economical

Reduced appetite - poss due to increased CCK with ageing resulting in increased satisfaction

55
Q

What changes occur in the GI tract with age and how can they be supported

A

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

56
Q

What cardiovascular changes occur with age and how can they be supported

A

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

57
Q

What changes occur with renal function with age and with what consequences

A

Kidney cortex volume decreases
renal cysts increase
Nephrosclerosis increases

Problems with urination
Difficulty regulating sodium concentration

Shows as low GFR on blood test

58
Q

What vitamin deficiency is linked with cognitive impairment

A

Bs - folate B12 and B6 - they can contribute to raised homocysteine, as risk factor for alzheimers

59
Q

Both innate and adaptive immune functions are dysregulated in older age - what immune cells progressively declines and with what consequences

A

T-lymphocyte

Increase risk of severe infections and cancer

60
Q

What nutrients should be optimised to ensure strong immunity

A

A C E Zn, Se, Fe

Poor protein reduces lymphocyte proliferation

61
Q

what changes occur within the skeletal system with age and how can we support

A

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

62
Q

What is NAD+

A

Coenzyme Nicotinamide Adenine Dinucleotide
Essental co factor in all living cells and involved in fundamental biological processes.

Depletion is associated with ageing

63
Q

What disease states is NAD+ depletion associated with

A

metabolic disorders, cancer, neurogedenerative diseases

64
Q

How can you increase your NAD+ levels

A

exercise
sleep
fast
nourishing diet with avo, green leafy veg, fish, nuts, mushrooms, fermented foods

65
Q

What is the role of melatonin in the body and where is it secreted from

A

Secreted from the pineal gland

Regulates circadian rhythm
potent antioxidant
anti ageing
modulates immune defence (NK cells)
Acts as tumour surveillance agent

66
Q

How can melatonin levels be optimised

A

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)

67
Q

What macronutrient advice should be given to the elderly to optimise their nutrition

A

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.

68
Q

What micronutrients should the elderly focus on

A

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

69
Q

What herbal teas are good for healthy ageing

A

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.

70
Q

Describe the energetics of aging

A

Dry - wrinkles, stiff joints

Cold - reduced circulation, feel the cold, poor mobility, weaker digestion

71
Q

List three of the contributing factors for sarcopenia

A

Chronic disease
Low exercise/sedentary
Poor nutritional status
hormonal changes
Inflammation

72
Q

what can cause malnutrition in the elderly

A

Reduction of digestive enzymes

Reduced appetite, possibly caused by increased CCK which increases satiety

Poor oral health

Dysphagia

73
Q

describe the changes that occur in the GI tract in the elderly

A

Intrinsic factor declines

Reduced stomach acid - achlorhydaria leading to poor digestion and absorption, B12 def, SIBO, Fe deficiency
Gatric motility and emptying impaired

74
Q

Describe the relevance of telomeres to ageing

A

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.

75
Q

How does NAD+ affect ageing and what can you do to increase levels

A

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

76
Q

Why is CoQ10 a helpful nutrient for the elderly

A

It decreases with age and is important antioxidant and for energy production and CVD.

77
Q

Describe the benefits of dandelion root tea in the elderly

A

enhances digestion, supports liver, detoxification, gentle laxative, promotes peristalsis

78
Q

Explain Valter Longo’s dietary advice for longevity

A

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.

79
Q
A