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Test ! > N&M 1 > Flashcards

N&M 1 Flashcards

1
Q

What factors compromise a healthy lifestyle

A

mental,spiritual,social,physical

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2
Q

what does shalom mean

A

physical,metal,spiritual,emotional well- being. it is the wholenesss peace and well-being

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3
Q

7 health habits breslow considered in his health study

A 
regualr excersize
maintain healthy body weight
7-8 hours of sleep
eat breakfast
no snacking
no smoking
limited alcohol use
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4
Q

What were the results from the Alameda study

A

men live 7 years longer and women live 11 years longer following thesse rules

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5
Q

does health only impact length of life(quality of life?)

A

yes both

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6
Q

what are the four fs

A

family
fun/fitness
friends
faith

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7
Q

How did adventists in other countries compare with california

A

sdas in cali and europe live 7 and 3 years longer 7for men and 3 for women

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8
Q

how did death rates fgrom usc compare with those from llu

A

llu peeps had lower death rates

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9
Q

how is the ahs different from the ams

A

one of them compared sda to sda and the other sda to everyone else

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10
Q

what chraacteristics must be folloews for the average sda to enjoy 10 yrs of life

A

being thin adds 3-4 yrs
moderate excersize adds 2-3 yrs
eating veg adds 4-5 yrs

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11
Q

what findings did they have on cancer in the ahs

A

Red meat increases chance of colon cancer by 2-3 fold prostate by 20% beans lower colon by 50

eating meat 4 times a week makes 4 times heats disease in men in thier 40s

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12
Q

major findings in the ahs

A

niggas gotta eat plant foods and green salads to lower risk of mortality by 35-44%

daily consumtion of meat more than doubles obesity and risk of diabetes

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13
Q

is there an advantage to adopting a vegetarian lifestlye early

A

vefore the age of 20 there is a 50 % less risk of heart diease and 30 its 30%

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14
Q

how many scientific papers have been written about sda

A

more than 325

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15
Q

What does the cdc suggest effects longevity

A

50% lifestyle
30% environment
20% genetics

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16
Q

name does blue zones

A 
Sardina, Italty
Nicaya Peninsula, Costa Rica
Loma Linda California
Okinawa, JApan
Ikaria, Greece
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17
Q

What did the blue zone studies teach us about longevity

A 
be active without having to think about it-move nat
cut calories by 20%\
Avoid meat and processed foods
drink wine in moderation
have a purpose for your life
take time ti relieve stress
participate in a spiritual community
make family a priority
surround yourself with people who share healthy values
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18
Q

What was observed in elderly who didnt excersize regulaly

A

3.5 times more disabling ailments and they had more stress, depression and anxiety

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19
Q

What are the advantages of eating a plant based diet

A

lower total and ldl cholesterol
lower risk of heart disease and type 2 diabetes
lover bni and b.p.
lower risk of hypertension and cancer

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20
Q

how do persons aged 50-71 compare meat eaters to not

A

meat eaters have a 31-36% higher risk or mortality a 20-22% risk of canver and a 27-50% risk of CVD

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21
Q

What did th NIH study estimate the amount of death that could have been prevented from red meat consumtion

A

11% in men

16% in women

22
Q

How does pessimism and hopelessness effect longevity

A

pessimits have 205 more death in them and hopeless have 2.5 more death

23
Q

Top causes of death in the us are caused by

A

poor diet and drinking

24
Q

3 most death causing diseases

A

heart diease, stroke, diabetes

25
Q

What did the US dietary goals suggest americans should eat less of

A

fat, sat fat, cholesterol and salt they should eat more starch and fiber

26
Q

look over the gay ass chart

A 
fat 42
sat fat 16
unsatfat 26
salt 10-20
sug 24
27
Q

Dietary guildimes for amewricans in 1980 saed we should do what

A

limit sat,sugar and salt and control weight

and excersize more

28
Q

2010 dietary guildlines say we should

A

fucking eat nutrient dense foods and beverages and acheive ideal body weight

29
Q

5 reccomendations from surgeon general

A 
less fat, sat fat and cholesterol
achive ideal body weight
increase consumtion of complex carbs and fiber
reduce sodium intake
restrict use of alcohol
30
Q

when was the release of the food pyramid

A

1992

31
Q

How did harvard change the plate

A

excersize and healthy oils and water

32
Q

What makes a diet sustainable

A

nutritionally adequate, eco friendly and low carbon footprint

33
Q

How is the carbon footprint smaller than veg shit

A

overgrazing and land clearing leads to soil erosion
less methane gas ans global warming
10 shits of rice is better than 10 shits of milk and chickens
plant foods require less water
plant foods require less land
95% calories from cow 85 from chicken and 100 from plant

34
Q

What is the cost money and people from the meat according to CDC

A

30-60 billion
50 million illnessess
130,000 hospitalizations
3000 deaths

35
Q

problems with fish farming?

A

crowded capacity and disease

36
Q

2-3 goals of slow food movement

A

enjoy locally grown food and farm culture
freshly prepared thats travellled short distances
more natural less proccessed

37
Q

How common is CHD in the US

A

10 million heart attacks a year about 1 a min 630,000 deaths

38
Q

Framinhham where why who how

A

Boston,Matts

lomg as shit

39
Q

what did the find our invling risk factors from the framingham study

A

smoking
lack of physical activity
hbp
best predictors are total cholesterol over hdl

40
Q

whats they ratio of for cholesterol learned from the framingham study

A

men 5

women 4.4

41
Q

top three risk factors for cvd from fram both cause and not causeq

A

high blood lipids
hbp
smoking

male
age
genetics

42
Q

probs with tons of heart risk factors

A

multiple means exponential

43
Q

how does excesize lower chd risk

A 
better weight mamagement
reduced ldl
highr hdl
reduces triglycerides
reduced bp
improved stress
44
Q

acceptable levels of cholesterol

A

totall is less than 200
ldl is below 130

hdl is
more than 40 for poor men
more than 50 for poor women
60 for optimal

triglycerides
less than 150 is desirable
150 199 borderline high
200 is high

45
Q

How are cholesterol levels related to chd risk

A

reduction of blood cholesterol by 10% gives 20% reduction in chd risk

46
Q

factors that raise ldl

A 
obesity
sat fat
cholesterol
trans fat
smoking
deficiency in ldl receptors
47
Q

factors tha raise hdl

A 
excersize
weight loss
smoking cessation
alcohol
estrogen levels
48
Q

what are the present cholesterol and fat intakes in the us diet and where do we want them to be

A

fat 34% (30) was 60
sat fat 13% (less than 10) was 16
dietary cholesterol (300-400)

49
Q

what did the 7 country study find about sat fat

A

less sat fat in south eu thus less chd

50
Q

what countries were in the 7 county study

A

south ugoslavia
italy greece

finaland
netheralds

Test ! (14 decks)

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