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