Health Final

__% of our life is spent sleeping

33

when we sleep…

• Heart rate, respiration slows down

• Blood pressure decreases

• Body temp decreases

• Level of consciousness is altered

Stage one- NREM

• Transition from wakefulness to sleep.

• Light sleep

• Easily awakened by external stimuli

• alpha rhythm starts sleep into theta waves

Stage two- NREM (%)

• 50% of total sleep

• HR slows, body temperature drops

• theta rhythm

• brain waves bursting in synchrony.

stage three - NREM

• Deepest stage of sleep

• Supports the restorative functions (stress management)

• delta rhythm

• brain waves are synchronized and

Stage four- REM

• Processing and consolidating memories

• Regulating emotions

• Supporting learning and creativity

two natural sleep drives

• Circadian Rhythm

• Homeostatic Sleep Drive

Circadian Rhythm Disruptions 

• Light

• activity (exerscie)

• eating

• jet lag

___ and ___ require much more sleep than older adults

babies and toddlers

By late 40s: most of deep sleep has been lost

true

women are more symptomacis to _____ and _____

sleeplessness and insomnia

Men are more likley to _____ and have ____

snore and have sleep apnea

what communicated to the brain you are hungry?

ghrelin

communicates to the brain you are full

Leptin

Connection between increased risk of cardiovascular diseases and sleep apnea

• hypertension

• people who snore

4 sleep disorders

Insomnia, Restless Leg Syndrome, Sleep Apnea, Narcolepsy 

Insomnia

% and common?

inability to fall or stay asleep

• Affects 30% of U.S. adults, more common in women!!

Restless Leg Syndrome 

Neurogenic disorder, urges to move the legs while at rest

• Affects 10% of US adults

Sleep Apnea

Breathing stops for several seconds during sleep due to a blockage in the upper respiratory system

• Affects 20 million Americans 

• MOST COMMON sleep disorder

• Associated with high blood pressure and heart attack, and stroke

Narcolospy

A neurological disorder that prevents the brain form regulating sleep.

• Symptoms – excessive daytime sleeping, sleep paralysis, disturbed nocturnal sleep, hallucinations

How to get a good nights sleep?

• Chill—turn down the thermostat to 65 degrees.

• Create a sleep “cave.”

• Associate bed with sleep.

• Go to bed when you are tired.

• Establish bedtime and wake rituals.

Most commen sleep disorder overall and in women

Overall- Sleep Apnea

Women- insomnia

energy VS calories

Energy → capacity to do work

Calories→ amount of energy in food

fat, protien, and carb calerioes per gram

Fat = 9 calories per gram

Protein = 4 calories per gram

Carbohydrates =4 calories per gram

6 essesntial nutrients and macro vs micro

carbs, protien, fats,

water,

vitamins, minerals

Essential nutrients

Nutrients we seek from food; body cannot manufacture these nutrients

• must be eaten

• essential for growth and survival

• ex: Vitamin C, Calcium, Amino Acids, Iron

Non-essential nutrients

Nutrients manufactured by the body

• Supports bodily functions

• Ex: Cholesterol,Glutamine, Alanine

Carbohydrates

Primary energy source, brain function, nervous system

• Provides fuel for high-intensity exercise

• 50% of daily intake 

Glycogen – glucose is stored in the liver and muscles, providing energy. What our brain runs on

• too much can lead to diabetes

Simple carbs vs Complex carbs

• SIMPLE carbs- single sugar, processes (donuts, pasta, cereal)

• COMPLEX carbs- starches and fibers (broccoli, blueberries, carrots, whole grain bread)

Refined sugars VS Whole Grains

• Refined sugar- lower in fiber, minimal benefit, straight through body

• Whole Grain- liked to reduced risk of heart disease, diabetes, obesity, cancer

Added sugar vs Natural sugar

• Added- sugar that is added during processes, cooking → causes obesity, cavities, diabetes

• Natural sugar that us naturally found in whole food like fruit

Fiber (carbs)

plant-based, essential for gastrointestinal and regulating blood sugar

• Reduces risk of type 2 diabetes, heart disease and some cancers

• Beans, cauliflower, coconut, avocado, berries

Soluble Fiber vs Insoluable fiber

• Soluble (viscous) fiber → Delays stomach emptying, Slows the movement of glucose in blood after eating, Reduces absorption of cholesterol

• Insoluble fiber→ Nondigestible carbohydrate, Naturally present in plants, Grains, fruits, legumes and vegetables

Protiens

 building blocks of life

• Repair cells build muscle and bone

• Facilitate metabolism

• 10-35% of total daily intake

Complete Protiens vs Incomplete Protiens

• Complete proteins → Provide all essential amino acids, animal proteins 

  • meats, eggs

• Incomplete proteins → most plant proteins 

  • nuts, beans, grains 

Fats (lipids)

The most dense source of energy 

• Represents stored energy

• Fuels the body during rest and light activity 

• Saturated fats = solid at room temperature (butter)

• Oils, nuts, seeds, fish, avocados, animals fats

• Recommended Intake → 20-35%

4 types of fats

Triglycerides →  most common type found in body

Cholesterol → Necessary for building cells, making hormones and aiding digestion

Hydrogenation → turns unsaturated fatty acids into more solid fats to extend self life

Trans fats → Associated with low-density lipoprotein (LDL) cholesterol

Vitamins

regulate various processes within living cells

• Help chemical reactions take place

• Produce red blood cells → carry oxygen, iron

• Sources- fruits, veggies, grains, sunlight (vit d)

Defiency in Vitamin A, C, D, B12, B6

A- night blindness

C- scurvy

D- Rickets (thin bones)

B-12- Anemia (low iron)

Minerals

• Bone development

• Hormone production

• Releases energy

• Maintains body tissues

Iron, Calcium, Potassium Defiency (minerals)

• Iron Deficiency → anemia (avacado, beans)

• Calcium Deficiency → osteoporosis (milk)

• Potassium deficiency → high blood pressure, heart disease, (bananas)

Water, what is Hyonatremia

Most essential nutrient

• Functions- thermoregulations (body temp), metabolise, detoxification (kidneys)

• → drinking too much water

Antioxidants

protect cells from damage caused by free radicals, and can even help repair damage.

• We need antioxidants from whole foods.

Free Radicals

can damage cells in our body, having too many can lead to health problems

Tools to help one design healthy diets and prevent diet-related chronic illness

• Dietary Reference Intakes (DRIs)

• Dietary Guidelines for Americans

• USDA MyPlate food guidance system

Laco Vegetarian

no animal products except dairy

Ova Vegetarian

does not consume animal products, except eggs

Pollotarian

does not consume red meats or fish and seafood, but consumes poultry, eggs and dairy

Serving

the recommended amount you should eat

Portion

the amount one chooses to eat

Foodborne Illness

Salmonella → eggs, veggies, and poultry

Norovirus → salad ingredient and shellfish

E. coli →  meat and water

Listeria →  lunch meats, sausages, hot dogs 

Staphylococcus aureus →  improper hand washing 

Organic foods what no _________

Pesticides

Food Allergy

Adverse reactions of the body’s immune system to a food ingredient

• 90% of food allergies are related to: Milk, eggs, peanuts, tree nuts, soy, wheat, fish, shellfish, sesame