test 2 Flashcards
What is food security (FS)?
The ability of all people to have physical, social, and economic access to sufficient, safe, and nutritious food that meets their dietary needs and preferences for an active, healthy life.
What is food justice?
The right of all individuals to access healthy, nutritious, and culturally appropriate food by addressing structural inequities within the food system that create insecurity and injustice.
What is food sustainability?
A food system that is culturally acceptable, economically fair, accessible, and environmentally protective, ensuring food security for present and future generations.
What is food sovereignty?
The right of people to determine their own food and agriculture systems, prioritizing local, sustainable, and culturally appropriate food production.
How do you think Canada compares globally for food security (FS)?
Canada ranks high globally in food security, with a strong agricultural system, food safety regulations, and social programs.
However, challenges remain, including food affordability, Indigenous food insecurity, and rising food prices.
How does food insecurity impact long-term health?
Increases risk of malnutrition, obesity, and diet-related diseases like diabetes and heart disease.
Affects mental health, leading to stress, anxiety, and depression.
Increases healthcare costs and dependency on medical services due to chronic illnesses
How do you think food security in Quebec compares to other provinces?
Quebec has lower food insecurity rates than some other provinces due to social welfare programs, food assistance initiatives, and relatively strong labor laws.
Northern and remote regions, including parts of Quebec, experience higher food insecurity due to limited access to affordable food and transportation challenges.
Systemic Barriers in Food Systems:
Economic inequality limiting access to nutritious food.
Environmental degradation affecting food production.
Industrial agriculture prioritizing profit over sustainability.
Government policies that do not adequately address food security.
Where does Canada rank globally?
- Canada consistently ranks among the top 10 countries in the Global Food Security Index due to its strong agricultural production, food affordability, and safety standards.
- Exact ranking may vary slightly each year depending on economic and environmental factors.
What is Canadas strength for food?
- Food safety and quality – Canada has strict regulations ensuring safe, high-quality food.
- Agricultural resources – Strong domestic food production capabilities.
- Affordability – Relatively lower food costs compared to some other developed nations.
- Government programs – Social policies that support food security, such as food assistance programs.
What is Canada not good at?
- Food waste – A significant amount of food is wasted annually.
- Access in remote areas – Northern and Indigenous communities face higher food insecurity due to transportation and cost issues.
- Import dependency – Some food items rely heavily on imports, making prices volatile.
- Climate vulnerability – Increasing climate change effects can disrupt food production.
Factors Contributing to Global Rise in Food Prices
- Climate change affecting crop yields.
- Supply chain disruptions (e.g., pandemics, conflicts).
- Increased costs of fertilizers and energy.
- Trade policies and tariffs impacting food imports and exports.
- Food waste and inefficiencies in production and distribution.
Canada’s Food Price Report 2025estimates a 3% to 5% increase in food prices
The average household (family of 4): ____________ an increase of $801.56 from 2024
$16,297.20
Food Security in Canada: * How does Quebec compare to the rest of Canada?
o Quebec has lower rates of food insecurity than some other provinces due to stronger social policies.
Food Security in Canada: * How do Northern provinces/territories compare?
o Higher levels of food insecurity due to transportation costs, harsh climate, and reliance on imported food.
Food Security in Canada: * Which populations are disproportionately impacted by food insecurity? Why?
o Indigenous communities due to historical marginalization and lack of access to affordable food.
o Low-income households, recent immigrants, and refugees due to financial constraints.
o Seniors without stable income and single-parent households.
Food Security in Canada: * Programs/initiatives that can address/reduce food insecurity:
o Government subsidies for low-income families.
o Community food banks and meal programs.
o Urban agriculture and community gardens.
o School lunch programs for children.
Food Security in Canada:* Are food banks an effective permanent solution?
o No, food banks provide temporary relief but do not address the root causes of food insecurity (poverty, systemic barriers).
Food Security in Canada:* Health outcomes linked to food insecurity:
o Increased risk of malnutrition and obesity.
o Higher rates of diabetes, heart disease, and mental health issues.
o Greater reliance on healthcare services due to diet-related illnesses.
Four Initiatives within the Food Policy for Canada
- Help Canadian Communities Access Healthy Food – Funding for local food infrastructure.
- Support Indigenous Food Sovereignty – Investing in Indigenous-led food projects.
- Reduce Food Waste – Encouraging sustainable practices and minimizing food loss.
- Enhance Sustainable Agriculture – Promoting regenerative and climate-resilient farming.
Impact of food system on climate change
o Deforestation for agriculture increases carbon emissions.
o Industrial farming contributes to water pollution.
o Food waste leads to methane emissions.
What is regenerative agriculture?
o A farming approach that restores soil health, enhances biodiversity, and improves water management.
Health impact of climate change on farmers:
o Increased heat stress and risk of occupational illnesses.
o Mental health challenges due to unstable crop yields.
o Exposure to extreme weather events and economic hardship.
Food Groups at Concordia
o Various student-run food initiatives including the Concordia Greenhouse, City Farm School, and Le Frigo Vert, promoting sustainability and food security.
What is The People’s Potato?
o A student-run vegan soup kitchen offering free/by-donation meals to students and community members.
o Focuses on accessibility, social justice, and sustainability.
What pressures are Indigenous cultures facing with their food systems?
Climate Change – Alters ecosystems, affecting hunting, fishing, and harvesting.
Loss of Land – Industrial activities and policies restrict access to traditional food sources.
Environmental Damage – Pollution, deforestation, and resource extraction degrade natural food systems.
Food Insecurity – High costs and limited access to nutritious, culturally appropriate foods.
Loss of Traditional Knowledge – Colonization and assimilation disrupted food practices.
Government Restrictions – Laws limit hunting, fishing, and harvesting rights.
Health Impacts – Shift to processed foods leads to diabetes and other health issues.
Water Insecurity – Contaminated or limited access to clean water affects food preparation and agriculture.
What is tribal (Indigenous) food sovereignty?
Right to Control Food Systems – Indigenous communities have the right to produce, distribute, and consume their traditional foods.
Connection to Land & Culture – Emphasizes the relationship between food, land, spiritual practices, and identity.
Self-Sufficiency & Sustainability – Promotes traditional farming, hunting, fishing, and foraging for long-term food security.
Protection of Traditional Knowledge – Ensures the passing of food practices, seed saving, and ecological knowledge to future generations.
Resistance to Colonial Food Systems – Seeks to reclaim food independence from government policies and industrial agriculture.
Health & Well-Being – Encourages access to nutritious, culturally appropriate foods to combat diet-related health issues.
What was the impact of colonization on Indigenous food sovereignty?
Loss of Land & Resources – Forced displacement and land seizure disrupted traditional hunting, fishing, and farming practices.
Destruction of Ecosystems – Deforestation, industrial agriculture, and resource extraction damaged Indigenous food sources.
Disrupted Knowledge Transfer – Residential schools and assimilation policies erased traditional food knowledge and cultural practices.
Restricted Rights & Policies – Government laws limited hunting, fishing, and land use, reducing food independence.
Dependence on Processed Foods – Loss of traditional diets led to increased reliance on unhealthy, store-bought foods, contributing to health issues.
Resistance & Revitalization – Indigenous communities are reclaiming food sovereignty through land stewardship, seed saving, and cultural revival.
Pastoralism:
domesticated animals are released onto large vegetated outdoor lands for grazing, historically by nomadic people who moved around with their herds e.g. cattle, camels, goats, horses and sheep
What are the key dietary risks contributing to mortality?
- High sodium intake
- Low intake of whole grains
- Low intake of fruits, nuts, seeds, vegetables, and omega-3 fatty acids
- These factors account for more than 2% of global deaths.
- Poor diet is a leading cause of death worldwide.
- Nutrient deficiencies and imbalanced diets (e.g., low whole grains, fiber, and healthy fats) contribute to chronic diseases.
- Focusing on increasing the intake of essential nutrients may be more effective than just reducing sugar and fat.
- Dietary policies should promote access to nutritious foods rather than just restricting harmful ones.
What’s the difference between subcutaneous and visceral fat?
o Subcutaneous fat: Stored under the skin, less harmful.
o Visceral fat: Surrounds internal organs and is linked to chronic diseases like diabetes and cardiovascular issues.
How is muscle an organ of longevity?
o Muscle mass plays a key role in metabolism, strength, immune function, and longevity.
o It helps regulate blood sugar and protects against insulin resistance.
What is sarcopenic obesity and its risk factors?
o A condition where muscle mass decreases while fat mass increases, leading to weakness, reduced mobility, and higher health risks.
What are the risk factors?
o Aging, poor nutrition, physical inactivity, chronic inflammation.
How does hypohydration impact our health?
- Hypohydration (low hydration) is linked to:
o Impaired cognitive function and memory.
o Increased fatigue and headaches.
o Higher risk of kidney disease and metabolic disorders.
o Faster aging and increased chronic disease risk.
Soluble vs Insoluble Fibre (with examples)
- Soluble fibre: Dissolves in water; helps lower blood sugar & cholesterol.
o Examples: Oats, beans, apples, citrus fruits. - Insoluble fibre: Does not dissolve; promotes digestive health.
o Examples: Whole grains, nuts, vegetables, seeds.
Glycemic Index (GI) and Glycemic Load (GL)
- Foods high in fibre, protein, and fat → Lower glycemic index.
- Refined carbs (white bread, pasta, sugary foods) → Higher glycemic index.
- Example Question:
o T/F: A pasta dinner high in refined carbohydrates and low in protein would likely have a high glycemic response? → True.
Omega-6 to Omega-3 Ratio and Health Impact
- High omega-6 intake vs. low omega-3 intake contributes to:
o Increased inflammation.
o Higher risk of chronic diseases (heart disease, obesity, arthritis). - Balanced intake of omega-3s reduces inflammation and supports brain & heart health.
What are marine sources (best sources of DHA & EPA) for omega-3?
o Salmon, sardines, mackerel, herring.
what are plant sources for omega-3?
o Flaxseeds, chia seeds, walnuts, hemp seeds, seaweed.
Do plant sources provide the same amount of DHA/EPA?
o No. Plant-based omega-3s (ALA) need to be converted into DHA/EPA, but conversion is inefficient.
what are the 4 types of diets based on protein source?
- Flexitarian: Mostly plant-based but includes occasional meat.
- Vegetarian: No meat, but may consume dairy/eggs.
- Vegan: No animal products.
- Carnivore: Primarily animal-based diet.
What are the health-protective benefits of a plant-based protein diet?
Lowers Risk of Chronic Diseases
Reduces heart disease risk (lowers LDL cholesterol, blood pressure).
Improves insulin sensitivity → lowers diabetes risk.
Contains antioxidants & phytonutrients → protects against cancer.
Supports Digestive Health & Gut Microbiome
High in fiber → promotes healthy digestion, prevents constipation.
Feeds beneficial gut bacteria → improves microbiome diversity.
Enhances immunity & mental health through gut balance.
Reduces Inflammation & Oxidative Stress
Rich in anti-inflammatory compounds → lowers chronic disease risk.
Antioxidants combat oxidative stress (reduces cell damage).
Provides Essential Nutrients
Rich in vitamins & minerals (iron, calcium, magnesium, omega-3s).
Complete proteins from legumes, quinoa, tofu, nuts.
Sustainable alternative to animal-based protein.
Aids in Weight Management
Lower calorie density → supports weight loss or maintenance.
Increases satiety (fullness) → prevents overeating.
How the gut microbiome affects health:
o Brain health: Gut bacteria influence mood, memory, and cognition.
o Appetite regulation: Microbes impact hunger hormones.
o Immune system: Healthy gut bacteria prevent infections & autoimmune diseases.
o Hormone function: Gut microbes help regulate hormones.
Lifestyle factors that influence gut bacteria:
o Diet: High-fibre, diverse plant foods promote good bacteria.
o Sleep & stress: Poor sleep and chronic stress harm gut balance.
o Exercise: Supports microbial diversity.
Foods that support gut bacteria
o High-fibre foods (vegetables, whole grains, legumes).
o Fermented foods (yogurt, kimchi, sauerkraut, kefir).
o Polyphenol-rich foods (berries, green tea, dark chocolate).
Probiotics vs Prebiotics
- Probiotics: Contain live beneficial bacteria.
o Examples: Yogurt, kimchi, sauerkraut, kefir. - Prebiotics: Non-digestible fibres that feed good bacteria.
o Examples: Garlic, onions, bananas, asparagus.
T or F: 1. Echinacea, vitamin C, and zinc supplementation can reduce the risk of catching a cold, and also the severity/duration of colds.
False. While they may reduce symptom severity and duration, they do not significantly prevent catching a cold.
T or F: In Canada, more than half of all adults have insufficient levels of Vitamin D.
True. Population data indicates that vitamin D insufficiency affects 70-97% of Canadians.
T or F: Ultra-processed food is linked to an increased risk of dementia.
True. Studies indicate that individuals with the highest intake of ultra-processed foods had a 28% faster rate of cognitive decline and 25% faster decline in executive function
T or F: Most people should be taking a daily low-dose multivitamin supplement.
False. Research is inconclusive; it may be beneficial for certain populations (e.g., vegans, those in northern climates, pregnant individuals).
T or F: Intermittent fasting might help to slow down cellular aging
True. IF influences gene expression related to metabolism, inflammation, and longevity
T or F: Research demonstrates that plant phytochemicals can protect human cells from aging and inflammation.
True. Phytochemicals provide antioxidant and anti-inflammatory benefits.
T or F: Omega-3 fatty acids are better absorbed from fish than from a supplement pill.
True. Marine sources (salmon, sardines, mackerel) provide superior bioavailability of DHA/EPA compared to plant-based omega-3s
T or F: The market of natural health products is tightly regulated in Canada and the United States
False. In the U.S., the FDA does not regulate dietary supplements before they enter the market, whereas Canada requires Natural Product Numbers (NPNs) for legal sale
Name me the nutritional characteristics and benefits of a plant-based diet
Higher in:
o Fiber (supports gut health)
o Prebiotics & probiotics (supports microbiome balance)
o Healthy fats (unsaturated fats, omega-3s)
o Antioxidants & phytonutrients (reduce inflammation, protect cells)
Lower in:
o Animal fat & protein (linked to heart disease)
o Sugar and sodium
o Total calorie intake (supports weight management)
Health benefits:
o Reduces chronic disease risk (CVD, diabetes, cancer)
o Supports brain health (memory, cognition, mood)
o Enhances gut microbiome diversity
name me vegan supplements to consider?
Vitamin B12 (essential for nerve function)
Vitamin D (especially in northern climates)
Calcium (important for bone health)
Iron & zinc (since plant-based diets may have lower bioavailability)
Omega-3 (EPA/DHA) from algae-based sources
What are phytochemicals?
Non-nutritive plant compounds that protect cells and organs from damage.
Health benefits or phytochemicals are…
Antioxidant and anti-inflammatory effects
Supports immune function
Protects against aging and chronic disease
May lower cancer risk
what are the benefits of soy?
Reduces risk of:
Cardiovascular disease
Obesity
Prostate & breast cancer
Menopausal hot flashes
Bone mineral loss in women
Fermented soy (e.g., miso, tempeh) has additional benefits:
Anti-diabetic, anti-obesity, anti-cholesterol, and neuroprotective effects
what is linked to cognitive decline and dementia?
Ultra-processed foods
Anti-inflammatory foods in the MIND diet include
Leafy greens (spinach, kale)
Berries (blueberries, strawberries)
Nuts & seeds
Whole grains
Fatty fish (salmon, sardines)
Olive oil
Macronutrient Profile of Keto vs. Paleo Diet
Keto diet:
High fat (70-80%)
Moderate protein (10-20%)
Very low carbs (5-10%)
Paleo diet:
High protein (meat, fish, eggs)
Moderate fat (from nuts, seeds, avocado)
Lower carbs (excludes grains, dairy, legumes)
Keto & Paleo Diets: Foods Included/Omitted & Health Risks
Keto includes: Meat, fish, eggs, cheese, butter, oils, non-starchy vegetables
Keto omits: Bread, pasta, sugar, high-carb fruits, legumes
Paleo includes: Lean meats, fish, eggs, nuts, fruits, vegetables
Paleo omits: Dairy, grains, legumes, processed foods
what are the potential risks for keto and paleo diets?
Keto: Risk of kidney stones, nutrient deficiencies, metabolic acidosis
Paleo: Higher saturated fat intake → heart disease risk
Feast vs. Famine Theory:
Intermittent fasting (IF) mimics evolutionary survival mechanisms.
Benefits of IF:
1. Enhances metabolic function
2. Reduces inflammation & oxidative stress
3. Improves insulin sensitivity
4. May slow cellular aging
who should avoid fasting?
Pregnant women
People with eating disorders
Those with blood sugar regulation issues
Vitamin D Deficiency & Sources
Deficiency linked to:
Weakened immune function
Poor bone health (rickets, osteoporosis)
Increased cancer risk
Sources of Vitamin D:
Fatty fish (salmon, sardines)
Fortified dairy & plant milks
Egg yolks
Sunlight exposure
Daily Intake:
400-2000 IU/day
Omega-3 Benefits & Sources
Benefits:
Brain health
Heart health
Anti-inflammatory effects
Sources:
Marine: Salmon, sardines, mackerel
Plant-based: Flaxseeds, walnuts, seaweed
Iron Deficiency in Women
Iron is needed for:
Oxygen transport (hemoglobin)
Cognitive function & mood
Women at higher risk due to menstrual blood loss.
Deficiency symptoms: Fatigue, dizziness, hair loss, pale skin
what is a SUD?
Substance Use Disorder (SUD) is a chronic brain disease affecting impulse control and behavior.
Addiction leads to compulsive drug-seeking despite negative consequences.
Key factors in addiction:
o Genetics & environment
o Mental health conditions
o Social determinants (poverty, trauma, access to substances)
SUD is a medical condition, not a lack of willpower.
The brain’s reward system is hijacked, making quitting difficult.
Stigma prevents people from seeking treatment.
Factors that increase risk of substance use are?
- Socioeconomic status (poverty, lack of education, housing instability).
- Mental health issues (depression, PTSD, anxiety).
- Early exposure to substance use (peer influence, family history).
- Limited access to healthcare, education, and resources
Do marginalized communities face higher substance-related harm?
Yes
Does the homeless population have higher addiction rates?
Yes, due to trauma
Do early intervention and support programs help reduce substance use risks?
Yes
What are the categories of psychoactive substances?
Depressants: Alcohol, opioids, benzodiazepines (slow the nervous system).
Stimulants: Cocaine, methamphetamine, nicotine (increase alertness & heart rate).
Hallucinogens: LSD, psilocybin, MDMA (alter perception & mood)
Opioids + alcohol = ?
very high risk of overdose
Does polysubstance use (mixing drugs) increase health risks?
Yes
Effects of Substance Use on the Brain
Dopamine system is hijacked by substances, leading to cravings and addiction.
Long-term use weakens impulse control, learning, and memory.
When does the brain need a higher dose of drugs?
The brain adapts to drug use by needing higher doses (tolerance).
Withdrawal symptoms occur when use stops, reinforcing addiction.
Low-Risk Alcohol Guidelines (2023 Canadian Guidelines)
- 0 drinks → No risk
- 1-2 drinks per week → Low risk
- 3-6 drinks per week → Moderate risk (increased cancer risk)
- 7+ drinks per week → High risk (major health concerns)
- Even low alcohol intake increases cancer risk.
- There is no “safe” level of alcohol consumption.
- The guidelines were revised in 2023 due to new health data.
Alcohol: Short-Term vs. Long-Term Risks
Short-Term Risks: Impaired judgment, accidents, alcohol poisoning.
Long-Term Risks: Liver disease, heart disease, increased cancer risk.
Mental health issues (depression, anxiety).
Binge drinking (5+ drinks per sitting) is especially dangerous.
Alcohol withdrawal can be life-threatening.
Alcohol Use Disorder (AUD)
Signs of AUD: Cravings, loss of control, withdrawal symptoms, tolerance.
Alcohol dependence is a progressive disease.
Family history and mental health disorders increase risk
Cannabis: Health Risks
Increased risk of lung disease, cancer, and mental health conditions.
Linked to schizophrenia, memory issues, and IQ decline in youth.
Cannabis use in adolescence permanently affects brain development
High-potency THC increases risks.
Cannabis and Mental Health
Frequent cannabis use increases risk of:
o Psychosis and schizophrenia.
o Memory loss and cognitive impairment.
26% of cannabis-induced psychosis cases develop into schizophrenia.
Vaping Risks
28% of youth use vapes.
Vaping is highly addictive and harmful to lung and heart health.
Lung damage, exposure to heavy metals.
Increased pregnancy complications.
Quebec banned flavored vapes in 2023, but they are still sold online.
T or F: Nicotine from vaping hits your brain faster than cigarettes.
True
T or F: Vaping is linked to erectile dysfunction in men.
True
T or F: E-cigarettes contain nicotine and are addictive
true
Opioid Crisis in Canada
- Opioids include: Morphine, fentanyl, heroin.
- Over 7,000 opioid-related deaths per year in Canada.
- Most overdoses are caused by fentanyl contamination
T or F: Overdoses happen due to excessive use.
Most overdoses are from contaminated drugs (fentanyl-laced).
T or F: Only addicts die from opioids.
First-time and casual users are also at risk.
T or F: Most opioid overdoses come from injecting drugs.
More overdoses now occur from smoking opioids.
T or F: Addiction doesn’t discriminate.
Indigenous communities and people with mental health issues are at higher risk.
what is Naxolone?
Naloxone (Narcan) is a life-saving drug that reverses opioid overdoses by blocking opioid receptors.
Harm reduction focuses on keeping people alive and reducing harm while they seek recovery.
Examples of harm reduction strategies:
o Supervised consumption sites (safe spaces where people can use drugs under medical supervision).
o Needle exchange programs (reduce infections like HIV & Hepatitis C).
o Safe supply programs (provide regulated opioids to prevent fentanyl overdoses).
Naloxone is free and available at pharmacies without a prescription.
People trained to administer naloxone can save lives.
Supervised consumption sites DO NOT increase drug use. Instead, they reduce deaths and connect people with support services.
Harm reduction does NOT enable addiction—it keeps people alive long enough to get treatment.
Stigma & Substance Use
- Stigma prevents people from seeking treatment.
- Addiction is a medical condition, not a moral failing.
- People with SUD face discrimination in:
o Healthcare (doctors may refuse to treat them).
o Employment (job loss due to past drug use).
o Housing (landlords refusing to rent to them). - Stigmatizing language makes recovery harder.
o Instead of saying “addict”, say “person with substance use disorder.” - Many healthcare providers hold biases against people with addiction, leading to poorer treatment.
- Public education is key—when people understand addiction as a disease, stigma is reduced.
Gambling Addiction
Online gambling has skyrocketed in recent years.
Gambling disorder is recognized as a behavioral addiction.
Warning signs of problem gambling:
o Chasing losses (betting more money to try to recover lost money).
o Hiding gambling behavior from friends and family.
o Financial hardship caused by gambling (borrowing money, unpaid bills).
- Gambling triggers the brain’s reward system the same way drugs do.
- Online gambling is more addictive than in-person gambling because it’s always available (24/7 access).
- Governments are tightening regulations on gambling ads to protect vulnerable people.
Addiction Support Services
Where to get help:
o Cactus Montréal (harm reduction, safe injection sites).
o Portage (rehabilitation, employment support for people in recovery).
o Gamblers Anonymous (peer support for gambling addiction).
Support groups (NA, AA) can be a vital part of recovery.
Many treatment programs now offer online options for accessibility.
Long-term recovery success rates improve with community support.
Trauma & Addiction
People with past trauma are at a higher risk for addiction.
Childhood trauma (abuse, neglect) is a major predictor of substance use.
PTSD is strongly linked to addiction because substances are often used to self-medicate.
Healing trauma is key to long-term recovery.
Without treating trauma, relapse risk remains high.
Therapies like EMDR (Eye Movement Desensitization and Reprocessing) are effective for trauma recovery
Indigenous Communities & Substance Use
Indigenous communities experience higher rates of addiction.
Historical trauma (residential schools, forced displacement) plays a major role.
Systemic barriers to treatment exist, including:
o Lack of culturally appropriate services.
o Discrimination in healthcare.
o Underfunding of Indigenous-led programs.
Land-based healing and culturally adapted treatment programs have shown success.
Racism in healthcare prevents many Indigenous people from seeking treatment.
Intergenerational trauma continues to affect Indigenous communities.
Policy & Prevention
Effective drug policies focus on:
o Education & prevention.
o Harm reduction strategies.
o Increasing access to treatment.
The “War on Drugs” failed—criminalization does not reduce drug use.
Portugal’s decriminalization model (treating drug use as a health issue instead of a crime) has been successful.
Investing in prevention and treatment saves money in the long run.
Future of Addiction Treatment
- New addiction treatments are emerging, including:
o Psychedelic-assisted therapy (psilocybin, ketamine, MDMA).
o AI-driven recovery support tools.
Notes Section - Psychedelic therapy is showing promise for treating PTSD and addiction.
- Digital health tools (AI therapy, chatbots) are becoming more common.
- More research is needed before these treatments become mainstream.
At what age range do eating disorders (EDs) typically emerge?
Most EDs begin between ages 12-25.
Which EDs have a higher prevalence in females?
Anorexia Nervosa, Bulimia Nervosa, and Binge Eating Disorder occur more frequently in females.
Which ED has an equivalent prevalence for both males and females?
Binge Eating Disorder (BED).
Muscle Dysmorphia (MD) is significantly higher in _____?
Males
Eating Disorders: Prevalence & Onset
EDs can develop at any age, but adolescence and young adulthood are the most common onset periods.
Social pressures and unrealistic beauty standards contribute to higher prevalence in females.
Muscle dysmorphia (“bigorexia”) is a subtype of Body Dysmorphic Disorder (BDD) and is more common in men, especially in bodybuilding and fitness communities
Three Main Eating Disorders
Anorexia Nervosa (AN):
o Restriction of food intake, fear of gaining weight, distorted body image.
Bulimia Nervosa (BN):
o Binge eating followed by purging (vomiting, excessive exercise, laxatives).
Binge Eating Disorder (BED):
o Recurrent binge eating episodes, no purging, feelings of guilt/shame.
EDs have the highest mortality rate of any mental health condition.
Anorexia is the deadliest ED due to complications like heart failure and malnutrition.
Bulimia can cause electrolyte imbalances and digestive issues.
Are LGBTQ+ youth more likely to experience ED’s?
Yes, because of discrimination, body image pressures, and lack of culturally competent care.
Why are black, indigenous and people of color less likely to be diagnose with an ED?
due to bias in the medical community.
Why are men with ED’s underdiagnosed?
because EDs are wrongly seen as a “female issue.”
How many Canadians are impacted by EDs?
over 1 million Canadians
How many canadians affected by ED’s are youth?
1 in 4 people with an ED are under 20 years old.
What percentage of people with an ED receive adequate treatment?
Less than 30% receive proper care.
What mental health condition is commonly diagnosed alongside EDs?
Depression (diagnosed in ~50% of ED cases).
What is body dysmorphic disorder (BDD)?
Obsessive focus on perceived physical flaws that others don’t notice.
Common concerns: Face, skin, hair, body shape.
What is muscle dysmorphia (MD)?
A subtype of BDD where individuals believe they are too small or weak.
More common in men and the bodybuilding community.
Signs include:
Obsession with muscularity.
Distorted self-image.
Excessive exercise & strict diet
T or F: Social media worsens BDD & MD by promoting unrealistic body standards.
true
What is fatphobia?
Fat phobia is the societal bias against larger bodies.
It leads to discrimination in healthcare, employment, and media.
Doctors often dismiss valid health concerns in overweight individuals by blaming weight.
Fat phobia fuels diet culture and increases ED risk.
what is body positivity?
Body positivity is about self-acceptance, not just promoting any body type.
Toxic diet culture messages harm people with and without EDs.
Support someone with an ED by listening, avoiding judgment, and validating their feelings.
Words matter—avoid weight-focused compliments like:
o “You look great! Have you lost weight?”
Instead, focus on strengths unrelated to appearance.
what are physical signs of eating disorders?
- Extreme weight loss or fluctuations (rapid weight loss or gain).
- Fatigue, dizziness, fainting.
- Hair thinning or loss.
- Cold sensitivity (always feeling cold, even in warm temperatures).
- Digestive issues (bloating, constipation, acid reflux).
- Dry skin and brittle nails.
- Irregular or absent menstrual cycles.
what are behavioral signs of eating disorders?
- Skipping meals or avoiding eating in front of others.
- Making excuses for not eating (e.g., “I already ate” or “I’m not hungry”).
- Obsessive calorie counting or strict food tracking.
- Frequent trips to the bathroom after eating (potential purging behavior).
- Excessive exercise, even when sick or injured.
- Hoarding or hiding food.
- Avoiding social events that involve food.
- Using diet pills, laxatives, or diuretics inappropriately.
what are emotional and psychological signs of eating disorders?
- Intense fear of weight gain, even if underweight.
- Preoccupation with food, dieting, body image, and weight.
- Low self-esteem, often tied to body shape or size.
- Mood swings, irritability, or increased anxiety/depression.
- Social withdrawal or isolation from friends and family.
- Distorted body image (believing they are overweight despite being underweight).
T or F: Eating disorders are not always visible. Someone can have a severe ED and still appear to be at a “normal” weight.
True
T or F: Obsessive thoughts about food, dieting, and body image are early warning signs of an ED.
True
T or F: Many EDs start as “harmless” dieting behaviors but escalate into dangerous disorders.
True
what is decolonization?
The process of undoing colonial systems, policies, and influences that have oppressed Indigenous peoples.
what is reconciliation?
The effort to repair relationships between Indigenous and non-Indigenous communities through truth, justice, and cultural respect.
what is indigenization?
The practice of incorporating Indigenous knowledge, perspectives, and governance into policies, education, and environmental practices.
what does indigenous worldviews emphasize on?
the deep relationship between people and nature.
what when and who is orange shirt day?
What is Orange Shirt Day?
A national day of remembrance for survivors of residential schools.
When is it commemorated?
September 30.
Who started it?
Phyllis Webstad, a residential school survivor.
why did orange shirt day start?
- Residential schools forcibly removed Indigenous children from their families, causing intergenerational trauma.
- Wearing an orange shirt symbolizes recognition, healing, and awareness.
Key Takeaway: Orange Shirt Day is about acknowledging the harm done to Indigenous communities and promoting truth & reconciliation.
what are government actions for indigenization and reconciliation?
Government actions:
o National Truth and Reconciliation Commission (TRC).
o Land acknowledgments.
o Increased Indigenous representation in government.
what are community actions for indigenization and reconciliation?
Community-led efforts:
o Indigenous land guardianship programs.
o Education programs on Indigenous history.
o Revitalization of Indigenous languages and cultures.
Stewardship & Guardianship in Climate Change
Stewardship: Responsibility for protecting and sustaining the environment for future generations.
Guardianship: Indigenous-led conservation practices based on traditional knowledge and deep connection to the land.
Indigenous worldviews vs western worldviews?
Indigenous worldview:
Land is sacred and interconnected with people and community.
There are many truths based on experiences.
Humans are not above nature.
Community and spirituality are rooted in the land.
Western (Colonial) worldview:
Land is a resource for economic development.
One scientific truth must be proven.
Humans control nature.
Individual success and economic growth are prioritized.
- Indigenous perspectives see time as cyclical, focusing on sustainability.
- Western systems prioritize short-term economic gains.
what are the benefits of ecotherapy?
Ecotherapy (Nature Therapy) Improves Health By:
o Reducing stress and anxiety.
o Enhancing mood and mental clarity.
o Boosting the immune system.
o Lowering blood pressure and heart rate.
Spending time in nature reduces cortisol (stress hormone).
Exposure to phytoncides (chemicals released by plants) boosts immune function.
what are the 3 scientific theories supporting ecotherapy?
Stress Reduction Hypothesis → Nature lowers stress hormones and improves relaxation.
Biophilia Hypothesis → Humans have an innate connection to nature that promotes well-being.
Attention Restoration Theory → Nature helps restore focus and cognitive ability.
- Even urban nature (e.g., parks) provides benefits.
- Sunlight exposure in the morning regulates circadian rhythms and improves sleep.
what do low income communities experience?
o Poor air quality, lack of green spaces, higher pollution.
o Higher rates of chronic diseases like asthma and obesity.
what are factors impacting urban health?
o Access to healthcare.
o Affordable housing.
o Food security.
what are health impacts of climate change?
o Heat-related illnesses (heat strokes, respiratory diseases).
o Increased vector-borne diseases (e.g., Lyme disease, malaria).
o Mental health issues (eco-anxiety, climate distress).
what are vulnerable populations?
o Low-income communities.
o Children & elderly.
o Indigenous and marginalized groups.
what are 4 lifestyle changes to reduce carbon emissions?
- Reduce meat & dairy consumption → Lower greenhouse gas emissions.
- Use public transportation, biking, or walking → Decreases reliance on fossil fuels.
- Minimize waste & buy sustainable products → Reduces landfill pollution.
- Reduce energy consumption → Switch to renewable energy sources, unplug devices.
- Individual actions matter, but systemic changes (e.g., policy shifts) are also crucial.
- Collective action leads to significant environmental impact.
how many minutes weekly for benefits of ecotherapy for well-being?
120 minutes per week (2 hours total).
Can be spread across multiple days (e.g., 20 min/day).
Even urban nature (e.g., parks, gardens) provides benefits.
📌 PowerPoint Notes:
Time in nature reduces stress (lowers cortisol levels).
Boosts immune function (due to phytoncides & negative air ions).
Improves mood, focus, and cognitive function.
Daily Intake Recommendations for Adults vitamins
Vitamin D: 400-2000 IU/day
Canada recommends at least 600 IU/day due to lack of sunlight exposure.
Up to 4000 IU/day is safe for deficiency treatment.
Sources: Sunlight, fortified dairy, fatty fish, supplements.
Omega-3 (EPA/DHA): 500-2000 mg/day
Up to 4000 mg/day may be used for inflammation or heart health.
Sources: Fatty fish (salmon, sardines), flaxseeds, walnuts, algae supplements.
Ketogenic & Paleo Diet Macronutrient Percentages
Ketogenic Diet (Keto) - Macronutrient Breakdown:
High Fat: 70-80% of daily intake.
Moderate Protein: 10-20%.
Very Low Carbs: 5-10%.
Goal: Induce ketosis (body burns fat for energy).
✅ Paleo Diet - Macronutrient Breakdown:
Higher Protein: 25-35%.
Moderate Fat: 30-40%.
Lower Carbs: 20-30%.
Focuses on “ancestral eating” (eliminates grains, legumes, dairy).
📌 PowerPoint Notes:
Keto focuses on fat-burning, but is difficult to sustain long-term.
Paleo allows more carbs than keto but eliminates processed foods.
Both diets may be restrictive and require careful nutrient balancing.
