Unit 3, Chronic Disease Prevention Flashcards
Risk factors
something that increases your chances of developing disease
- uncontrollable (4)
- contributing factors (2)
- controllable (6)
Uncontrollable risk factors
cannot be changed
- family history (dna) - biological factors
- age - increased age means more risk, tissue starts wearing down
- sex - historical and normative patterns of men and women
- ethnicity - biomarkers
Contributing risk factors
pyschological and social factors
- stress, chronic hostility or anger, depression and anxiety, and social isolation -> link to chronic high levels of cortisol, low oxytocin
Controllable risk factors
can be changed
- tobacco use, high blood pressure, unhealthy cholesterol levels (high TGs), physical inactivity, obesity and diabetes
Tobacco use: 2-4x
reduces levels of HDL, increases levels of LDL, raises blood pressure, promotes clotting and accelerates the rate of fatty deposits in arteries
High blood pressure (25-30% pop)
hypertension - too much force of pressure exerted against artery walls
- strains, weakens and enlarges the heart
- scars and hardens arteries
- increases risk of heart attacks, strokes, atheroscleroris and kidney failure
- no warnings sign (silent killer)
Risk factors for high BP
age, gender, overweight, family history, inactive, smoker, alcohol and stress
Classification of blood pressure for adults
normal stage - <120 mmHg, <80mmHg
“prehypertension” stage - 120-139 mmHg, 80-89 mmHg
stage 1 - 140-159, 90-99
stage 2 - >160, >100
Cholesterol levels
cholesterol: lipid, fatty, wax-like substance
- essential for proper body functioning
- obtained from food and liver which manufactures it
- carried in the blood to and from liver in lipoproteins form (LDL or HDL) or chylomicrons
Unhealthy cholesterol levels: LDL, HDL
low-density lipoprotiens (LDL) - blood fats that transport cholesterol (does not dissolve in blood) to organs and tissues
- LDLa and LDLb
A (large) B (smaller, dangerous)
high-density lipoprotiens (HDL) - blood fat that transport cholesterol out of the arteries back into the liver; thereby protecting against heart disease
Cholesterol and Activity
HDL increase with exercise
LDL with decrease with exercise
exercise enhances RCT (reverse cholesterol transport)
Risk factors for high cholesterol
age (men 45 years or older) women (55 years or older)
smoker, high blood pressure, HDl <40mg/dL
Cholesterol - indicator of heart disease
LOW RISK:
LDL/HDL: less than 3.3-4.4 or HDL/LDL: 0.22-0.3
total cholesterol/HDL - less than 4 preferably 2-3
TG/HDL - best indicator below 2
Improve cholesterol levels
choose unsaturated fats over trans fats
increase fibre intake: binds cholesterol to bile for secretion (eat more fruits, veggies and whole grains)
exercise regularly (FITT): lowers LDL, increase HDL
maintain a healthy body weight
quit smoking
lower omega 6’s and increase omega 3’s: want a low 6/3 ratio
Physical inactivity
decrease BP by 4-9mmHg
- improves the condition of blood vessels and makes the heart stronger
decrease triglycerides
increase HDL, shifting LDLb to LDLa -> dangerous cholesterol molecules to less dangerous
Weight, BMI/obesity
increases prevalence 21-85%
excess body fat contributes to:
- high blood pressure
- elevated cholesterol levels
- diabetes
- narrowing of coronary arteries and arythmias
- fat that collects in torso (“apple shape”, central obesity) is more dangerous than fat that collects around hips (“pear” shape) due to greater inflammation
Sugar levels Diabetes 2
diabetes: disruption of glucose metabolism (sugar cannot get from blood to tissues)
- damages the lining of arteries - excess sugar damaging to arteries
- increases blood levels of glucose
- linked to other CVD risk factors
1.5-3 times the risk for CVD
Tryglycerides
blood fats are used for energy, brought in by food, components are used for different things (have to put somewhere)
Indicators - heart disease
waist-to-height ratio of 0.53 for women and 0.55 for men (men should be 55% of thier height and women should be 53%)
BMI
underweight - below 18.5
normal - 18.5-24.9
overweight - 25.0-29.9
obesity - 30.0 and above
waist to hip ratios
(study picture)
1 dangerous
0.85
major forms of CVD
hypertension, atherosclerorsis, heart disease and attack, stroke and congestive heart failure
hypertension - healthy diet
increase intake of fruits and veggies (5-9 per day) and fibre (30-38 grams in men) and 25 g for women
limit salt intake (adequate = 1500mg/day; limit = 2300 mg/day)
Atherosclerosis
is the stiffening or hardening of the artery
is the narrowing of the artery because of the plaque build up
Heart attacks and diseases
heart attack = damage to, or death of, heart muscle, sometimes resulting in failure of the heart to deliver enough blood to body; also known as myocardial infraction (MI)
Stroke
stroke = an impeded blood supply to some parts of the brain resulting in the destruction of brain cells; a cerebrovascular accident
ischemic stroke
caused by a blood clot (80-90% of strokes)
hemorrahagic stroke
caused by a ruptured blood vessel (thought to be more dangerous, blood vessel spasms)
congestive/chronic heart failure
conditions resulting from the heart’s inability to pump out all the blood that returns to it
x-ray shows a enlarge left ventricle
protecting yourself from cvd
eat heart-healthy
- decrease fat and cholesterol intake (especially limited saturated and trans fats)
- increased fibre intake
- alcohol intake - moderate, if at all
DASH (dietary approaches to stop hypertension)
Metastasis
spread of cancer cells from one part of the body to another blood vessel
exercise for cancer
moderate intensity aerobic exercise at 3 times per week, for at least 30 minutes
resistance exercise at least 2 minutes per week, doing at least 2 sets of 8-15 reps, using a weight or resistance that is at least 60% IRM (6-10 exercise)
