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HC & Nutrition Study > NBHWC Health Markers Overview > Flashcards

NBHWC Health Markers Overview Flashcards

1
Q

What is recommended for exercise?

A
  1. 150 min moderate-intensity exercise per week (30 min x 5 days) AND 2x days of muscle strengthening
  2. 75 min vigorous exercise 2x per week AND 2x days of muscle strengthening
  3. Mix moderate & vigorous aerobic exercise 2x days per week AND 2+ days muscle strengthening exercise
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2
Q

Summary for exercise needed for adults

A

2x/week
- 150 - 300 min moderate intensity
OR
- 75-150 min vigorous intensity
PLUS
- Strength training

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3
Q

What is the leading cause of death in the US?

A

Heart disease and stroke caused by high blood pressure

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4
Q

High Blood Pressure has this nickname

A

“the silent killer”

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5
Q

What does the ratio for Blood Pressure measure?

A

Systolic mm Hg / Diastolic mm Hg

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6
Q

What are the 5 categories of blood pressure?

A
  1. Normal
  2. Elevated
  3. Hypertension Stage 1 (HBP)
  4. Hypertension Stage 2 (HBP)
  5. Hypertension Crisis
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7
Q

What is a NORMAL blood pressure level?

A

Systolic: < 120 / Diastolic: < 80

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8
Q

What is an ELEVATED blood pressure level?

A

Systolic / Diastolic

120-129 / < 80

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9
Q

What is a HBP - HYPERTENSION STAGE 1 blood pressure level?

A

Systolic / Diastolic

130 - 139 / 80-89

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10
Q

What is HBP - HYPERTENSION STAGE 2 blood pressure level?

A

Systolic / Diastolic

140+ / 90+

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11
Q

What is HYPERTENSION CRISIS blood pressure level?

A

Systolic / Diastolic

180+ AND/OR 120+

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12
Q

What does DASH stand for?

A

Dietary Approaches to Stop Hypertension

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13
Q

What consists of the DASH diet?

A

ADD: Veggies, Fruit, Whole grains, low-fat dairy, fish, poultry, beans, nuts, vegetable oils

MINUS: Saturated & trans fats, fatty meals, oils, sugar

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14
Q

What are different recommendations around sodium?

A

Dash Diet Recommends: <2,300 mg Sodium/day

American Heart Association Recommends: <1,500 mg Sodium/day - which can lower BP

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15
Q

What is obesity?

A
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16
Q

What is BMI measuring?

A

weight / height, x 703 lbs (kg/m2)

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17
Q

If your BMI is LESS THAN ___, it falls within the underweight range

A

18.5

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18
Q

If your BMI is __ to __, it falls within the normal healthy weight

A

18.5 to 24.9

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19
Q

If your BMI is __ to __, it falls within the overweight range

A

25.0 - 29.9

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20
Q

If your BMI is __ to __, you are considered obese (class 1)

A

30.0 - 34.9

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21
Q

If your BMI is __ to __, you are considered obese (class II)

A

35.0 - 39.9

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22
Q

If your BMI is __ +, you are considered obese (class III)

A

40+

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23
Q

Why can the BMI be incorrect?

A

BMI can be incorrect due to certain ethnic groups and also not accurate for muscular people such as bodybuilders or athletes

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24
Q

According to the WHO, a moderate WHR is …

A

Men: <.95
Women: <.85

** anything above these increases chances of HEART ATTACK & STROKE**

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25
Q

In both men & women, a WHR of ___ or higher, increases the risk of heart disease and other conditions that are linked to being overweight

A

1.0+

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26
Q

In regards to waist circumference, what is considered LOW RISK for men and women?

A

LOW RISK FOR MEN & WOMEN:
Men - 37 & below
Women - 31.5 & below

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27
Q

In regards to waist circumference, what is considered INTERMEDIATE RISK for men and women?

A

INTERMEDIATE RISK FOR MEN & WOMEN:
Men - 37.1 - 39.9
Women - 31.6 -34.9

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28
Q

In regards to waist circumference, what is considered HIGH RISK for men and women?

A

HIGH RISK FOR MEN & WOMEN:
Men - 40+
Women - 35+

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29
Q

What waist circumferences for men & women indicate that they are at higher risk of obesity-related conditions?

A

Men: >40”
Women: >35”

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30
Q

How often should someone test their cholesterol?

A

Cholesterol should be checked every 4-6 years

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31
Q

What is an optimal TOTAL cholesterol level?

A

< 150 mg/dL

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32
Q

What is LDL?

A

LDL is “bad” cholesterol

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33
Q

What is an optimal LDL cholesterol level?

A

< 100 mg/dL

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34
Q

What is HDL?

A

HDL is “good” cholesterol

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35
Q

What is an optimal HDL cholesterol level for MEN?

A

Less than or equal to 40 mg/dL

36
Q

What is an optimal HDL cholesterol level for WOMEN?

A

Less than or equal to 50 mg/dL

37
Q

What is an optimal triglycerides level?

A

< 150 mg/dL
Over 200 is hyperlipidemia

38
Q

What are triglycerides?

A

Triglycerides are fat in blood. High levels can raise your levels of LDL or bad cholesterol and increase risk of heart disease.

39
Q

LDL vs HDL

A

LDL is bad cholesterol and high levels increases your risk of heart disease. HDL is good cholesterol and can help remove LDL cholesterol from your blood vessels. LDL can cause plaque buildup in your blood vessels.

40
Q

A breakdown in how the body turns food into energy best describes what?

A

Diabetess

41
Q

An imbalance between energy in vs energy out or calories in vs calories out is known to cause what?

A

Obesity

42
Q

The body breaks down most food we eat into __ and releases it into the bloodstream. When your blood sugar level goes up, it signals to the __ to release __.

A

sugar (glucose)
pancreas
insulin

43
Q

__ acts like a key to let the blood sugar into the body’s cells for use as energy

A

Insulin

44
Q

What is Type 1 Diabetes?

A

The body doesn’t make enough insulin (the pancreas is not supplying enough of it). NOT PREVENTABLE OR TREATABLE.

  • can be severe, develop in just a few weeks/months
  • insulin dependent
  • genetic, early onset in children, teens and young adults (around 5-10%)
45
Q

What is Type 2 Diabetes?

A

The body cannot use insulin properly and most cases can be prevented through dietary and lifestyle modifications.

  • often takes several years to develop, some may not notice any symptoms
  • insulin resistant
  • adult onset (90-95%)
46
Q

Which Diabetes is the most common in Americans?

A

Type 2 is most common - impacting roughly 32m+ Americans

47
Q

What is Gestational Diabetes?

A

During pregnancy, usually resolves after giving birth. It is considered a possible precursor to type 2, not a “type” of diabetes. Mother should be tested for it between 24-28 weeks.

48
Q

What is Prediabetes?

A

Blood sugar level above normal, but less than diabetes detected level. It may or may not progress to Type 2 diabetes.

  • more than 1 in 3 Americans have prediabetes, roughly 96m
  • of those that do have it, more than 80% don’t know they have it
49
Q

What are some symptoms of diabetes? If you have any of the following, see a doctor about getting your blood sugar tested:

A
  • urinate a lot, often at night
  • very thirsty
  • lose weight without trying
  • very hungry (all the time)
  • have blurry vision
  • numbness or tingling hands or feet
  • feels very tired
  • has very dry skin
  • sores that heal slowly
  • more infections than usual
50
Q

True or False - Both Type 1 and Type 2 diabetes can develop at any age?

A

True

51
Q

What are some additional symptoms more specific to Type 1 Diabetes?

A

Nausea, vomiting, or stomach pains

52
Q

What are prediabetes risk factors?

A
  • being overweight
  • 45+ years
  • having a parent or sibling w/ Type 2
  • Physical activity is low, less than 3x per week
  • ever having gestational diabetes, or birthing a baby > 9lbs
  • having PCOS
  • race/ethnicity
53
Q

What are risk factors for gestational diabetes?

A
  • had it during previous preg
  • family history of type 2
  • previously given birth to baby > 9 lbs
  • overweight
  • 25+ years
  • PCOS
  • race/ethnicity
54
Q

What are the risk factors for type 1 diabetes?

A
  • family history: having a parent or sibling with type 1
  • age: can have at any age, but usually develops in children and teens
  • thought to be causes by autoimmune reaction
55
Q

What are the risk factors for type 2 diabetes?

A
  • prediabetes
  • overweight
  • 45+ years
  • family history of type 2
  • low physical activity (less than 3x per week)
  • gestational diabetes or baby born > 9 lbs
  • non-alcoholic fatty liver disease
  • race/ethnicity
56
Q

True or False: lifestyle efforts can prevent or delay type 2 onset

A

true

57
Q

Type 1 vs Type 2

A

Type 1- insulin dependent, early onset, autoimmune, have for life
- requires insulin injectors or pump
- TYPE ONE, WE HAVE NONE

Type 2- insulin resistant, adult onset, preventable
- medication; lifestyle factors
- TYPE TWO HAS FEW (RECEPTORS), DEPENDS ON YOU

58
Q

What are the three tests to test blood sugar?

A

A1c (%)
Fasting Plasma Glucose (gm/dL)
Oral Glucose Tolerance Test (mg/dL)

59
Q

What are the 3 categories for A1c in blood work?

A

Normal, Prediabetes, and Diabetes

Normal: < 5.7%
Prediabetes: 5.7-6.4%
Diabetes: > or = 6.5%

60
Q

What are the 3 classification categories for fasting plasma glucose (mg/dL)?

A

Normal: < or = 99

Prediabetes: 100-125

Diabetes: < or = 126

61
Q

What are the 3 classification groups for Oral Glucose Tolerance Test (mg/dL)?

A

Normal: 139 or below

Prediabetes: 140-199

Diabetes: 200 or above

62
Q

High blood sugar can damage __ __ and raise the risk of __ __ that cause heart and blood vessel diseases.

A

blood vessels

blood clots

63
Q

What are symptoms of a heart attack?

Carol Passed Norway Last Summer Perfectly

A
  • Chest pain/discomfort
  • pain in arm/shoulder
  • nausea
  • light-headedness
  • shortness of breath
  • pain in jaw/neck
64
Q

What are signs of a stroke (ACT FAST)?

A

Face - does one side droop?
Arms - does one drift down when raised?
Speech - slurred?
Time - Dial 911 right away

65
Q

What is MyPlate?

A

USDA’s myplate is the CDC’s dietary guidelines and recommendations fro Americans. The 5 main food groups are fruits, veggies, grains, protein, and dairy.

66
Q

What are the MyPlate 5 main food groups and specifics for each one?

A
  1. Fruits & Veggies make up 50% of your plate
    - whole fruits (at least half vs juice) - but does include 100% fruit juice
    - variety of veggies (can include 100% veggie juice)
  2. Grains - includes things like wheat, rice, oats, cornmeal, barley, bread, pasta, cereals, grits, tortillas, popcorn, oatmeal
    - Make half your grains whole grains
  3. Vary your protein - both animal & plant-based
  4. Dairy - move to low-fat or fat-free dairy milk or yogurt
67
Q

What are the 2 subgroups of grains?

A
68
Q

What rules does MyPlate have around Proteins?

A

MyPlate Protein includes: animal & plant based - including red or processed meat
- seafood, meat, poultry, and eggs
- beans, peas, lentils, nuts, seeds, and soy products

Recommended to eat variety and low/lean fat (93%) ground beef, pork loin, and skinless chicken breasts

Seafood high in omega-3s and low in mercury like salmon, anchovies, trout

Approved alts: tofu, tempeh, seeds

69
Q

What does the MyPlate say about dairy?

A

MyPlate list of dairy includes: milk, yogurt, lactose-free milk, and fortified soy milk/yogurt

(doesn’t include foods made from milk with little calcium and a high fat content like cream cheese, sour cream, butter)

90& of Americans do not get enough dairy

Dairy nutrients include: calcium, potassium, vitamin d, and protein

good for building + maintaining strong bones

70
Q

In summary, what are the key dietary practices and principles for MyPlate?

A
  • meet nutritional needs from nutrient-dense foods and beverages
  • stay within calories limits
  • choose a variety of options from each food group
  • pay attention to portion size
  • limit added sugars, saturated/trans fats, and sodium in meals, drinks and snacks
    -limit alcoholic drinks
  • move to low-fat or fat-free dairy milk or yogurt
  • fruits + veggies = half of plate
  • at least half of grains on your plate need to be whole grains
71
Q

What is Healthy Eating Plate?

A

A response to the MyPlate guidelines created by Harvard Health Publishing. It has more specific and accurate recs for a healthy diet and based on the most up-to-date research. It’s also not influenced by food industry or agriculture policy.

72
Q

What food groups are part of the Healthy Eating Plate?

A
  1. Veggies - roughly 35%
  2. Fruits - roughly 15%
  3. Whole Grains- roughly 20%
  4. Healthy Protein - roughly 30%
  5. Healthy Oils
  6. Staying Active
73
Q

What principles does Healthy Eating Plate promote around vegetables?

A

The more veggies and greater the variety, the better. Potatoes and french fries don’t count.

74
Q

What principles does Healthy Eating Plate promote around fruits?

A

Eat plenty of fruits of all colors. Eat less fruits than veggies and don’t overdo it specifically with high glycemic (vs low gylcemic). For example, limit bananas.

75
Q

What principles does Healthy Eating Plate promote around whole grains?

A

Eat a variety of whole grains and limit refined grains.

whole grains - whole-wheat bread, whole-grain pastas, brown rice

refined - white rice, white bread

76
Q

What principles does Healthy Eating Plate promote around healthy proteins?

A

Choose fish, poultry, beans and nuts. Limit red meat and cheese. Avoid bacon, cold cuts and other processed meats.

77
Q

What principles does Healthy Eating Plate promote around healthy oils?

A

Consume healthy oils - olive oil or canola oil - in cooking or salads. This reduces harmful cholesterol in other fat sources and is good for the heart. Limit butter and avoid trans fat.

78
Q

What principles does Healthy Eating Plate promote around beverages?

A

Drink water, tea or coffee with little or no sugar. Limit milk/dairy (1-2 servings) and juice (1 small glass/day), and avoid sugary drinks.

79
Q

What items should you limit consumption of according to Healthy Eating Plate?

A

Refined grains, potatoes, sweets, sugary beverages, red meats, processed meats, and little milk or juice.

80
Q

What are the Healthy Eating Plate principles around calories and portion size?

A
  1. Doesn’t assign daily calorie intake to each food group
  2. Individuals’ calorie and nutrient need vary by age, gender, body size, activity level
  3. Food preferences also shape a person’s plate
  4. Less about calorie counting and more about quality foods and ingredients
81
Q

What are the Healthy Eating Plate principles around carbs?

A

Encourages eating less carbs, and making healthier carb choices.
- get from veggies, fruits, whole grains & beans
- this will have a gentler effect on blood sugar
- naturally rich in fiber, vitamins, minerals, phytochemicals
- no from potatoes, refined grains, or sugary drinks
- potatoes are not nutrient-dense or purposeful

82
Q

What are the key differences between MyPlate and Healthy Eating Plate?

A

DIET QUALITY

  • HEP directs consumers to the healthiest choices in the major food groups backed by research VS MP fails to give people some of the basic nutrition advice they need to choose a healthy diet
  • HEP excludes red and processed meats since high intakes may increase risk of heart disease, diabetes, or colon cancer
  • HEP claims dairy is not essential for adults and to limit to 1-2 servings per day VS MP directs consumers to make dairy products a regular part of their meals
  • HEP recommends drinking water vs milk or high-fat drinks with meals instead
  • HEP conveys the opposite of the high-carb, low-fat/limited fate principles that the USDA backs
  • HEP takes disease prevention into mind providing suggestions that lower risk of developing or dying from heart disease and other chronic diseases
83
Q

How many people drink too much in the US?

A

38 million - classified as TOO MUCH

84
Q

__ in __ has talked about drinking with a health professional

A

1 in 6

85
Q

How many drinks per day is considered “moderate” consumption for both men and women?

A

Men: 2 drinks per day

Women: 1 drink per day

86
Q

How many drinks per week is considered “too much”?

A

Men: 15 or more

Women: 8 or more

87
Q

What is considered binge drinking?

A

Men: 5 or more drinks within 2-3 hours

Women: 4 or more drinks within 2-3 hours

HC & Nutrition Study (22 decks)

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