Wk.5 L3 - Disease Prevention (lifestyle and nutrition) Flashcards
LO
- Be able to explain the difference between macro- and micronutrients and describe selected disorders associated with their deficiency or excess
- Describe the benefits of physical activity in the prevention and treatment of disease
- Describe the function of sleep, discuss the impacts of sleep disorders and describe key features of good sleep hygiene
Lifestyle recommendations for good health
- A balanced diet
- Adequate physical activity
- Adequate sleep
- Avoid/ minimise harmful habits
- Meaningful social connections
- Habits for good mental health
- Preventative health care
Macronutrients
- Needed in large amounts
- Fuel for synthesis and repair
Are:
- Protein
- Carbohydrates
- Fats
Fibre is not a macronutrient but is important for gut health
Macronutrient imbalance
Deficiency = Malnutrition
Primary:
- Poverty
- Anorexia nervosa
Secondary:
- Malabsorption (eg. Crohn’s disease)
- Cachexia (malignancy, HIV)
- multifactorial (eg. alcohol abuse)
Excess = Obesity
- BMI 30+
- Aetiology is complex and not well understood
- genetic, environmental including gut microbiome, psychological
Obesity associated with:
- type 2 diabetes
- dyslipidemia
- CVD
- hypertension
- cancer
Micronutrients
Vitamins:
- 13 necessary for health
- fat soluble or water soluble
- Some can be endogenously synthesized
Minerals:
- potassium, sodium, iron, copper, magnesium, zinc etc.
Need in tiny amounts (micro)
Vitamin deficiency
[heft]
Vitamin A:
- Associated with visual pigment (blindness)
Vitamin D:
- Associated with intestinal absorbtion of calcium and phosphorus (rickets in childrens bones)
Vitamin E:
- Associated with scavagering free radicles (hemolytic anemia)
Importance of Physical Exercise
Sedentary life:
- Major risk factor for diabetes, CVD and cancers
Exercise:
- Key method to prevent and treat disease and have good health
- Reduces mortality and improves quality of life with no safety concerns
Sleep
- repair and regenerate tissues
- Consolidation of memories and learning
- Processing and regulating emotions, mood, and supports overall mental well-being
7-9 hours a night for adults
The cost of sleep disorders
Affects up to 30% of adults, 10% have significant sleep issues
- Contributes to 10% road accidents
- Doubles the risk of fatal accidents at work
Linked to:
- Premature mortality
- CVD
- Hypertension
- Inflammation
- Obesity
- Diabetes and impaired glucose tolerance
- Psychiatric disorders (anxiety and depression)
Sleep hygiene
- Nightime routine
- Wake up and sleep at same time
- Sleeping environment
- Electronics off before bed
- Avoid large fat meals before bed
- Low stress
- Exercise
- Limit caffeine
Summary
- The right balance of macro and micronutrients is essential for human health and numerous diseases result from deficiencies or excesses
- Adequate physical activity is important in the prevention and treatment of disease
- Sleep plays an essential physiological function and sleep disorders are associated with physical and mental health impacts
