Older Adults 3 Flashcards

Exam 3

1
Q

What are the risk factors for osteoporosis?

A
  • older age
  • low body weight
  • low sun exposure
  • inactivity
  • family history
  • race/ethnicity
  • smoking
  • obesity
  • nutrition
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2
Q

What are the nutrition related risk factors of osteoporosis?

A
  1. poor diet, inadequate nutrient intake
  2. impaired absorption of nutrients
  3. decreased synthesis of vitamin D - less sun exposure, less capacity to synthesize, impaired kidney function
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3
Q

What are the calcium DRI for males/female 51+?

A

Males: 1000 mg
Females: 1200

females higher due to hormonal fluctuations, low estrogen

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4
Q

What are the big players in bone health?

A
  1. Diet: Calcium, Vitamin D, Magnesium, Phosphorus, Potassium, Vitamin A, Vitamin K, protein
  2. Supplements if dietary intake is low, take Ca with food no more thasn 500 mg at a time
  3. weight bearing exercise with emphasis on muscle-strengthening and balance
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5
Q

What is the recommended protein intake for adults 51+?

A

Males: 58 g/day
Females: 46 g/day

older adults may not consum enough, research supports: 1-1.5 g/kg

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6
Q

What are causes of age-related macular degeneration? (AMD)

A
  • risks: smoking, caucasian, family history
  • lifestyle: smoking, exercise, maintaining normal BP, diet (high in fruits, veggies, fish, green leafy veggies)
  • leading cause of vission loss in those 50+
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7
Q

How can someone help to prevent cognitive decline?

Exam Question

A
  • avoid excessive alcohol
  • consume regular meals - avoid sat fats and sugar, high omega 3’s, vitamin B6 , eat fruits & veggies
  • exercise daily
  • socialize
  • perform cognitive tasks
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8
Q

How do calorie requirements change with age?

A
  • 20% fewer calries needed to maintain same weight
  • women often eat less that 1500 and are at risk for malnutrition even if overwieght
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9
Q

What is Sarcopenia?

Exam question!

A

known as the poverty of flesh, sarcopenia is the decrease in lean body mass seen with aging
* often occurs along side an increase in fat
* more likely to be a similar weight but overall greater percentage of fat than lean muscle compared to a young adult

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9
Q

What are the causes of Sarcopenia? What are the consequences?

A
  • Causes: lower levels of hormones, malnutriton (protein), smoking, physical inactivity
  • Consequences: lower resting energy expenditure, less insuling sensitivity, less muscle strength, greater risk of disability, greater risk of falls, greater risk for mortality
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10
Q

What are some consequences of obesity?

A
  • CVD
  • stroke
  • hypertension
  • diabetes
  • metabolic syndrome
  • cancer
  • GERD
  • gall bladded disease
  • sleep apnea
  • asthma
  • osteoarthritis

many of these associated with earlier mortality

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11
Q

What are the physical activity guidelines for older americans?

A
  • should do multicomponent training including balance, aerobic, and muscle strengthening
  • 150 minutes moderate intensity aerobic activity OR
  • be as physically active as abilities and conditions allow
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12
Q

What nutrient should not be supplemented due to vulnerability of toxicity in older adults?

A

Vitamin A
* plasma levels increase with age - increased absorption and storage
* toxicity can lead to liver damage and fractures

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