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Test ! > N&W 4 > Flashcards

N&W 4 Flashcards

1
Q

How widespread is osteoporosis

A

10 million americans affected 80% are women

half of all women 50 and up will fracture the three most common fracture placees in thier lifetime

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2
Q

Why is osteoporosis a growing health care problem in America

A

aging population /baby boomers

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3
Q

What sites are the most common for fractures

A

wrist
spine
hip

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4
Q

why are fractures dangerous

A

amoung the elderly 25% of hip fracture ppl die within a year

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5
Q

Why is osteoporosis seen in women more than men and in whites more than blacks

A

blacks and men have 30% (men) 10%(blacks) more bone mass than whites and women

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6
Q

what are uncontrollable risks for osteoporosis

A

age
family history
caucasian
menopause

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7
Q

What are major dietary risk factors

A 
underweight
low calorie over long period of time
poor vit d
high sodium intake
excessive protien intake
inadequate vit k, soy, flouride,boron, potassium or magnesium
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8
Q

What are other risk factors for osteoporosis

A

lack of sufficient exercise
smoking
alcohol

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9
Q

How do sodas influence bone health

A

phosphoric acid in soda requires buffering high levels of phosphate in the diet caused high fecal loss of ca

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10
Q

Is milk the answer to brittle bones or increase the risk?

A

no and no

people who consume calcium and high protien mainly from dairy products have higher incidences of hip fractures

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11
Q

whatis the mechanism for why protein and salt have a negative effect on bone density

A

sulfur containing amino acids

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12
Q

what role does protien play in bone health

A

excess protein is not good for bone health it increases urinary excretion of calcium 10g of protien 10g of calcium lost

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13
Q

What is the effect of soy and its isoflavones

A

improves bone minerals density, promote bone formation

isoflavones like genstien act like estrogen and bind to estrogen receptors in bone tissue

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14
Q

What is the status of bone in vegetarians and vegans

A

vegetarians have less urinary ca excretion and less risk factors
vegans are at a higher risk of fractures

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15
Q

What is the role of vitamin d in bone health

A

required for ca absorbtion and utilization also stregnthens muscles so risk of falls lower 20%

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16
Q

what effect is played by boron

A

postmenopausal women taking 3mg/day excreted about 20% less calcium a day

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17
Q

why is the first 5-7 years after menopause the most critical time for a womens skeleton

A

bone loss 3% a year

after 1% a year

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18
Q

Are all calcium supplements safe

A

no dolomite and oyster have lead

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19
Q

what effect does excersize have on bone health

A

helps slow the rate of bone loss

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20
Q

what role does vit k, potassium, and magnesium have in bone health

A

helps with metabolism of osteocalcium in the bone

potasium and magnesium are alkaline residue which does not dissolve bone

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21
Q

how does the body maintain the blood level of calcium in a narrow window

A

pth, calcitriol raise levels

calcitonin lowers levels

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22
Q

How do the calcium supplements compare for content and bioavailability

A

there is little difference carbonate and citrate are the most available forms

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23
Q

Are those calcium supplemetns effective in preventing bone health

A

yes reduced bone loss in menopausal women who had low calcium intakes who took 500 mg of calcium a day in women with high calcium intake no change was seen

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24
Q

Name some good plant sources of calcium

A

green veggies
beets
beans

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25
Q

What characteristics are seen in some of the most happy cities in the world

A

1/2 the workers bike to work

open space, public gardens, recreational activities

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26
Q

What is more important excersize good nutrition

A

their both important

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27
Q

what is price tag for inactivity

A

affects the function of the brain, heart, blood vessels, gi tract, increased mortality, higher anxiety and depression
high risk of cvd and cancer

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28
Q

how does excesize assist with brian function

A

protects effect cognitive decline
may restore memory
fit ppl have sharper brains
better relational memory bigger hippocampus

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29
Q

Of what value is strength training and after 50

A

improves physical and mental health
lower risk of diseases
joint flexibility and reduces pain
after age of 50 you loose 6% of muscle mass w/ a 10-15% loss of strength

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30
Q

What are the benefits of regular excersise for cv system

A 
lowers resting heart rate
higher cardia output
improves rythmn 
lower risk of blood clots
lower ldl
higher hdl
lower bp
lower trigylceride
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31
Q

how does regular excise protect against chronic diseases other than cvd

A 
20-30 day 4-5 times wk
cancer
diabetes
osteoporosis
maintain body weight
lower all mortality
strengthens immune system
32
Q

why do people not excersise

A

lack of time
injury
lack of knowledge
emphasis on high intensity excesise

33
Q

totaal amount of excersise is more important than the the type and intensity

A

yup

34
Q

is there a different between exercise and physical activty

A

excercise is planned

physical activity isnt

35
Q

What is the recommendation of the american college of sports medicince blah blah

A

30 min of moderate intensity physical activity on most to everyday of the week

36
Q

what activity is a very popular choice for many people

A

walking because it requires no special clothing or equipment

37
Q

why has the first lady launched lets move what has changed amoung the life todays children

A

kids are bused to school
eating more junk food snd excercising less
sodas instead of water

38
Q

why is hydration so important during riqorous excercise

A

body temp raises water less which can lead yo heat exhaustion

39
Q

why is it important to do your physical activity program with a friend, spouse, or family member

A

accountability

better chance of keeping to it

40
Q

How common is alcohol use on college campus

A

shitloads

41
Q

in studies on sda what factors are commonly associated with alcohol use

A

skd

42
Q

what is the alcohol content common alchol drinks

A

12 oz glass of beer,4-5oz of wine, 3oz of sherry, 1.5 oz shot, 14 g of alchohol

43
Q

how widespread is the use and abuse of alcohol in the usa

A

avg american consumes about 2 gal a year

14 million ppl abuse alcohol

44
Q

what societal problems result from alcohol uses and excesses

A 
work accidents
date rapes
car accidents
family violence
increased cancer
aggressive behavior
45
Q

is alcohol a stimulant or depressant

A

depressant

46
Q

how widespread are alcohol drug interactions

A

over 100 medication adversely react with alcohol

47
Q

how significant is the protective effect of alcohol on heart disease

A

men who drink no more than 2 drinks a day 20 -40% lower risk of heart disease

48
Q

what is the french paradox

A

french have the lowest rates of heart disease middle age french men have half the rates of heart disease even thought their saturated fat is high
prob becuase they eat less red meat and more fruit and veggies

49
Q

What 2 mechanisms exist to explain the cardioprotective of wine

A

inhibits blood clot

raises hdl

50
Q

how can these 2 effects be achieved by alternate means

A

dealcoholized, red grape juice wine does the same

excercise

51
Q

what effect does alcohol have upon blood pressure and stroke

A

both risks raise

3-4 drinks a day raise risk by 50% risk for hypertension

52
Q

What cancers are associated with alcohol have upon blood pressure and stroke

A

mouth,throat, esophagus,stomach,colon,rectum,breast

53
Q

why is it not smart to smoke and drink together

A

synergistic badness

risk of all those cancers

54
Q

how much alcohol is needed to raise the risk of breast cancer in women

A

2g/day = 20% higher risk

55
Q

how safe is it for moms to drink during pregnancy or breastfeeding

A

causes low birth weight and mental retardation and fas

56
Q

How does alcohol affect brain function

A

.04 % blood level impairs judgement, concentration

57
Q

what other bad shit does alcohol do

A

raises trigylcerides
lowers immune system
raises risk of obesity
and raises risk of osteoporosis

58
Q

why are caffeinated beverages so popular

A

ppl use it to fight off sleep

59
Q

what plantd have caffine

A 
kola nuts
guarana
mate
coffee
cocoa beans
tea
60
Q

What are the relatives of caffeine and where are they found

A

theophylline, theobromine

61
Q

how do caffeine levels of tea compare with coffee in their various forms

A

coffee has more caffeine
5 oz of coffee has 130
tea has 45

62
Q

why is the caffeine level of sodas of power drinks

A

they are lower than coffee but still high

63
Q

How slowly is caffeine metabolized by certain groups

A

2-6 hr for adults
20 hrs for late term preg
3-4 days for a newborn

64
Q

how does caffine affect sleep

A

it stimulates the nervous system and can cause sleeplessnes

65
Q

how does caffeine affect the brain

A

interferes with adenosine wich helps prepare the body for sleep
more alert bigger imagination
stimulates cns
headaches

66
Q

how does caffeine affect blood chemistry

A

elevates blood glucose and free fatty acids

blocks enzyme

67
Q

what effect does coffee and similar beverages have upon the cvd system

A

irregular hearbeat
raise bp
stimulates heart muscle
increased risk for cardiac arrest

68
Q

How does caffine affect the digestive system

A

stimulates acid production,aggrevates stomach ulcer,relaxes les which acid reflux

69
Q

does caffeine have any possible risk for the fetus

A

decreased birth weight, still births,head circumference

70
Q

Are ther e any possible benefits of coffee

A

coffee may help with type 2 diabetes

71
Q

how does caffenism maifest itself

A 
irritabilty
insomnia
tremors
restlesness
jjitteriness
72
Q

Does caffeine increase the risk of cancer

A

increased risk bladder cancer

is a carcinogen

73
Q

What are the caffiene levels of different forms of chocolate

A

the more processed/diluted the less caffienemilk has 6 dark has 15

74
Q

Is carob a dafe and useful alternative

A

yes it has no caffiene and rich in soluable fiber

75
Q

is caffeine additive

A

yes its psychoactivebecuase it stimulates the cns and alters moods

76
Q

why is caffeine a gateway drug

A

cuz it creates dependency

Test ! (14 decks)

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