Lifestyle Behaviours & Health Flashcards
Determinants of Health: Income and social status
income shapes living conditions, psychological functioning, nutrition choices, physical activity, tobacco and alcohol use
Determinants of Health: Employment and working conditions
employment provides income, identity, control. Unemployed- more likely to experience marital and social deprivation, psychological stress, health threating coping mechanisms
Determinants of Health: Education
education level highly correlated with income and employment security. Better education- more economic opportunities, higher income and understanding o healthy lifestyle. lower education- more stress, lower self confidence and poor lifestyle choices and outcomes.
Determinants of Health: Physical enviroment
access to safe water, clean air, healthy workplace, safe housing, green spaces, walking and cycling infrastruction contribute to good health
Determinants of Health: health services
Access to services that treat and prevent disease, Only a small portion of health budget allocated to health promotion and disease prevention.
Determinants of Health: gender
women experience more adverse social determinants. Typically carry more responsibility of house and child work, more likely to be unemployed or lower paying job or experience discrimination in workplace.
Determinants of Health: social support network
Better support linked to better health. Social exclusion creates living condtions and personal experiences endangering health and myriad of education nd social problems.
costs of physical inactivity
personal- increased risk of many adverse health condtions and death
Economic- increased health care costs
The Active Living Philosophy
recognize the benefit of all physical activity. Encouraging regular physical activity as a way of life rather than separate from daily living. Traditional Physical activity still good but active choices w/in daily living is strongly encouraged especially for those that find exercise unpleasant or beyond their abilities. Decreased sedentary has health implications independent of physical activity levels.
Largest health gain in first 15-20 min/day of physical activity in inactive people.
Movment behaviour
movment falls on energy expenditure continuum. Main movment behaviour categories defined by met level. Sleep (1 met), sedentary behaviour (<=1.5met), physical activity (>1.5mets)- further defined by intensity/posture
occupational physical activity
work/school related
domestic physical activity
housework, yardwork, chores, childcare
transportation (PA)
walking, biking for working or going somewhere
leisure time (PA)
hobbies, sports and exercise- structured, repeated PA usually w/ goal of improving fitness
Light-intensity physical activity
1.5-4.0 X rest–> 1.5-4.0 mets for children nd youth
1.5-3.0 X rest –> 1.5-3.0 mets for adults and older adults
Don’t usually sweat or get SOB. Incidental activites usually light intensity.
Moderate-Intensity physical activity
4.0-6.9 X rest–> 4.0-6.9 mets for children and youth
3.0-5.9 X rest–> 3.0-5.9 mets for adults and older adults
perceived exertion ~12-13 on 6-20 scale. Elevates HR can talk but not sing. eg brisk walk
vigorous intensity physical activity
> 7 X rest (>=7mets) children and youth
6 X rest (>=6mets) adults and older adults
perceived exertion ~14-17 on 6-20 scale. HR increased substantially, body temp increases quickly and can’t say more than a few words eg jogging.
Canadian 24H movment guideline
provides guidance on optimal amount of PA, sedentary behaviour and sleep for all ages.
-recommends adults b/w 18-64 perform variety of types and intensities of PA including: 150 mins mod-vigorous PA/ week, muscle/ strength training using major muscle group at least 2X/ week, several hours of light PA
According to CHMS what percent of Canadian adults accumulate 150min/week of PA in bouts of 10 mins or more
16%
Canadian 24h movment guideline: sedentary behaviour targets
recommends adults of all ages limit to 8hrs or less which includes:
-No more than 3h of recreational screen time
-breaking up long periods of sitting as often as possible
recommended- replace sedentary time with light PA while preserving sufficient sleep
Assessing a client’s sedentary behaviour habits
can be difficult to access- objective tools are gold standard such as observation, accelerometers, ect. But objective measures don’t provide context to specific type of sedentary behaviour. Can also use questionnaires- but validity can be limited since hard to rember sedentary time- can use fitness tracker to help.
Tips to reduce sedentary behaviour
use workstation that allows intermittent standing and sitting. Incorporate frequent light intensity movment in addition to a bout if moderate to vigorous PA. Eliminating sitting is not feasible or healthy
How many children and adults don’t meet sleep requirement; how many adults report trouble falling or staying asleep
1/3 of school aged children and 1/3 of adults and 1/2 report trouble saying or going to sleep
Canadian 24h movment guideline: sleep adults (18-64yrs)
7-9hrs w/ consistent sleep and wake times
Canadian 24h movment guideline: sleep newborns (0-3m)
14-17hrs (includes naps)
Canadian 24h movment guideline: sleep infants (4-11m)
12-16h (includes naps)
Canadian 24h movment guideline : sleep toddlers (1-2 yrs)
11-14 hrs (includes naps)
Canadian 24h movment guideline: sleep preschoolers (3-4yrs)
10-13hrs (includes naps)
Canadian 24h movment guideline :sleep children (5-13 yrs)
9-11 hrs
Canadian 24h movment guideline: sleep youth (14-17yrs)
8-10hrs
Canadian 24h movment guideline: sleep older adults (65+)
7-8hrs
Interrelationship among movment behaviours
impact of lifestyle interventions decreases if sleep not included. Canadian 24h movment guidelines highlights interconnectedness of sleep, PA, sedentary and nutrition. All need to be integrated for health
Sleep assesment
Question bank to access sleep split by age group. Access 3 main characteristics: duration, quality, timing
Adequate sleep to improve success of weight loss interventions
sleep important to prevent weight gain and manage obesity. For same intervention, short duration sleepers loose less fat than those who get recommended amount. Why: decrease anorexigenic hormone leptin and prevents increase of orexigenic hormones ghrelin and cortisol- related to decreased risk of reactive hypoglycemia, and appetite control.
Movement behaviours form a composition- time substitutions
add to 24h - all movement patterns across day matter
time subs-displacing time from one movement behaviour to another. health improves if move time to MVPA from sleep, LPA or sedentary time and if sedentary time is reallocated to sleep, MVPA or LPA
Macronutirents
proteins, carbs and fats
micronutrients
vitamins and minerals
hydration
very important for healthy function
Carbohydrates
body uses carbs to make glucose- primary fuel for muscles, Available glucose to complete work or store it in liver and muscles as glycogen.
Minimum carb intake b/w 120-130g
Complex carbs: carb rich foods high in fibre that has undergone minimal processing- typically good source if B vitamins, minerals, folic acid and fibre.
Proteins
Main functional and stuctural building blocks for cells- essential for health.
AA from PRO classidied as essential (consume in diet) and non-essential (synthesized by body if not consumed
AA needed to build new, repair old and building blocks for hormones and enzymes
AA small source of fuel- espcially durng low carb availablity. Some animal sources have more bioavailability
Most CAN get enough PRO from mixed diet. Protein powerders and supplemnts not better than food sources
Protein for Active Canadians
Point of confusion.
Required intake (to meet body needs)–> 1-1.4g/kg/day
Optimal levels (maximize protien turnover)–>1.6g/kg/day
Should be consumed over waking hours - intake every 3-4hrs. Recomend each meal contains b/w 20-40g of PRO
Fats
often consumed along with fats and carbs. IMportant nutrient for health- provides energy, vitamin absorbtion, support growth and development.
-right amount and type- decreases risk of certain conditions-increased intake of satirated fat linked to heart disease; saturated fat as bad fat=oversimplification
monounsaturated fat rich foods-linked to better blood lipid profiles; polyunsaturated fats linked to antinflammaotry
Fat should be 30-40% total calorie intake
-shoudl avoid consumption of trans fats
Omega 3 to 6 ratio
ideal vs typical western diet
ideal: 1:4-1:6
western diet: 1:10-1:12
Vitamins
organic substances made by plants or animals. Have a variety of functions
B complex, C,A,E,K are essential- some easier to be deficient in depending on diet
Minerals
inorganic elements absorbed by plants via soil and eater and by our bodies from food. Essential for many bodily functions.
Major minerals: calcium, magnesium, potassium, ect
Trace minerals: Chromium, copper, iodine,e ct
Fuilds
water important for every bodily function- transport, digestion, absorbtion, excretion, body temp
-fluid lost in sweat, urine, digstion, breathing, skin- when loose more than take in dyhydration occurs.
20% fluid intake from food; 80% drinks
~1ml/kcal consumed recomended–> 8-10 cups/ day –> physically active indiivduals need more
key messages of canada’s food guide principles of nutritious eating
plenty of fruit and veg, eat PRO, Choose whole grains, water drink of choice, mindful of eating habits, cook more often, enjoy food, eat w/ others. ALso advises: use lables, limit foods high in sodium, sugar and saturated fats, be aware of marketing
Vegetables and Fruit
Loaded with vitamins and minerals
tips when incorportating into dieta;
choose fruit or veg over juice- if consume juice choose 100%
fill 1/2 plate w/ veg at mealtime
try fresh, frozen, dried, canned, ect
Fibre facts from dietitians of Canada
exercise and fibre important for normal bowel funtion- prevents constipation by adding bulkl and absorbing waer- softening stool
Fibre can help treat and prevent heart disease, colon cancer, diabetes
Sources: veg, fruit, grain products, legumes, nuts and seeds
Grain Products
main source of carbs. Provide key vitamins and minerals. Important source of fibre- helps decrease risk of heart disease and obesity .
Recomed 25-38g fibre per day- sugest consuming whole grains
Protein foods
includes legumes, nuts, seeds, tofu, soy, egg, meat. Nutrient rich protein-packed neats are key to healthy eating, providing essential nutrients.
Tips for adequate protein
choose lean cuts of meat, less processed lunch meat, enjoy poutly and fish-high in omega 3, beans and lentils- lots of vitamins and pro, soy- complete pro, egg yolks are nutrient dense good quality PRO and inexpensive, nuts and seeds- monounsatureated linked to health benifits
