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Lifestyle Medicine and Prevention > Physical Activity and Nutrition > Flashcards

Physical Activity and Nutrition Flashcards

1
Q

What might affect your cognitive function

A

Caffeine Healthy fats such as nuts and fatty fish

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2
Q

What might affect your ability to sleep

A

Hydration choices Caffeine

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3
Q

Influence motivation and alertness

A

Mild dehydration Carbohydrate intake - reduced alertness

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4
Q

What is one way I can improve my wellbeing

A

Specific - stop snacking on chocolate Measurable - See how much chocolate I consume in a week Achievable - Only eat chocolate when I buy it so don’t buy it Relevant - Stop sugar rush which the makes me tired Time revelant - Start from this week indefinetly

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5
Q

What are macronutrients

A

Large amounts Energy Body growth and repair

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6
Q

Fat separations

A
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7
Q

Why is fibre important

A

Regulates hunger - bulking properties

Blood glucose - delaying gastric empyting slowing sugar

Food movement

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8
Q

How many amino acids must be absorbed from food

A

9

Legumes, nuts seeds, wholegrain

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9
Q

Essential mcironutrients

A

Body cannot manufacture

Vitamin C, D, Folate acid, Iron, Vitamin A

Water

Vitamins

Minerals

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10
Q

Division of carbohydrates

A
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11
Q

Eatwell guide

A
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12
Q

Importance of each group

A

Fruits and veg - up to 10 a day can reduce disease

Carbs - wholegrains 1/3 of food

Protein - should come from pulses

Dairy - provide calcium

Plant based oil - olive oil

6 - 8 glasses of water

2000 calories and 2500 women and men

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13
Q

Why can’t people have a healthy diet

A

Education

Healthy food is more expensive

Preprepared food

Few shops sell affordable healthy food

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14
Q

What is the definition of a food desert

A

Limited access to affordable and nutritious food

Defined as neighbourhoods served by two or fewer big supermarkets

Affects the poor, elderly and disabled

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15
Q

What proportion of greenhouse gas emissions is the global food system responsible for

A

25%

Transport of food, destruction of forests, production of fertiliser

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16
Q

What is fibre a part of

A

Carbohydrates

17
Q

What are personal factors that are barriers to physical activity

A

Chronic illenss

Fear of judgment

Lack of interest

Lack of time

Poor self- efficacy

18
Q

What are socio-economic factors that are barriers to physical activity

A

Cost

Crime

Stigma

Communities perception

Carer responsibility

19
Q

What are environmental factors that are barriers to physical activity

A

Lack of pavements

High density traffic

No facilities

20
Q

What are the benefits of green space

A

Cooling cities

Pollutants captured

Improved wellbeing

Less noise poluition

Facilitate group sport and physical activity

Relaxtion and reduced stress

21
Q

What are some barriers to activity in students

A

Too busy with studie

Too expensive

Too busy socialising

22
Q

What is physical activity

A

Any bodily movement produced by skeletal msucle that required enegry expenditure

23
Q

Moderate activity

A

Feel warmer

Breathe harder

Heart beating

Can maintain a conversatio

24
Q

Vigorous activity

A

Rapid breading

Rapid breathing

Difficult to maintain conversation

25
Q

Neurological response to actiivty

A

Increase production of noradrenaline, serotonin, dopamine

26
Q

Cardiovascular system on activity

A

Increased cardiac output

BP increased

Vasodilation leads blood to skeletal muscle

27
Q

What happens to activity on the musculoskeletal system

A

Increase mitochondrial size and density

Lactic acid production

Increased heat production

Hypertrophy in repeated strength activity

28
Q

What are the health benefits of regular activity

A

Reduce HR

Reduce heart rate

Stabilise electrical impulse

Improving sleep

Reducing stress

Improve insulin sensitivity

Reduce inflammation

Increasing bone density

Increase joints

Reduce depression

Improve memory

Reduce brain atrophy

29
Q

What is recommended for good health (physical activity)

A

150 moderate intensity per week

75 intense per week

Go to the gym at least 2 days

30
Q

Factors that influence physical activity

A

Environment (active travel, safety, facilities)

Stigma

Financial restriction

Cultural norms

31
Q

Economic standpoint of physical activity

A

Activity levels decrease as levels of deprivation increase

Those living in areas of deprivation are twice as likely to be physically inactive

32
Q

What are factors that affect inequality in physical activity

A

Age

Disability

Race

Gender

33
Q

How many people are classed as inactive in the UK

A

25%

34
Q

What is an indication of moderate activity

A

You can talk but cannot sing

35
Q

What are the reductions in conditions for physical activity

A

Lifestyle Medicine and Prevention (1 decks)

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