Food related health conditions

What is anemia?

A condition where the blood loses its ability to carry enough oxygen to body cells, preventing them from working properly.

What deficiencies cause anemia?

Lack of:

• Iron (most common, used to make oxygen-carrying hemoglobin)

• Vitamins: Folate/Folic Acid (B9​), Cobalamin (B12​), Pyridoxine (B6​)

• Minerals: Copper

What causes iron-deficiency anemia?

• Low intake: Not eating enough iron-rich foods (e.g., vegetarians/vegans missing out on animal-based "heme" iron).

• Poor absorption: Caused by digestive issues like diarrhea.

• High demand: Pregnancy, or blood loss from menstruation and injuries.

What are the main physical symptoms of anemia?

Fatigue, weakness, dizziness, shortness of breath, and pale skin, lips, or membranes.

What are the symptoms of anemia on the hair, nails, and mouth?

• Hair & Nails: Weak hair; brittle, spoon-shaped nails with white lines.

• Mouth: Dry mouth, mouth ulcers, swollen tongue, and cracked corners of the mouth (iron and zinc deficiency).

What are other unusual symptoms of anemia?

Dark shadows under eyes, poor tolerance to cold weather, a crawling feeling in the legs, and non-food cravings (pica) for ice, dirt, or clay.

What is the difference between haem and non-haem iron?

• Haem iron: Found in animal sources (liver, red meat, poultry, fish); highly and easily absorbed by the body.

• Non-haem iron: Found in plant/vegetarian sources (eggs, cereals, green vegetables, pulses); chemically harder for the body to absorb

What dietary changes help prevent and manage anemia?

• Eat plenty of haem-iron-rich foods (liver, red meat, poultry, fish).

• Eat Vitamin C-rich foods (green leafy vegetables, fresh fruit) to boost iron absorption.

Why should you avoid tea and coffee during meals?

They contain tannins, which block and severely reduce the body's ability to absorb iron from food.

What is osteoporosis?

• Thinning of bone tissue.

• Loss of bone density over time.

• Weak, brittle bones

Causes of osteoporosis?

• Low calcium intake.

• Vitamin D deficiency.

• Heredity (especially white women).

• Excess alcohol/caffeine.

• Low body weight.

• Hormone imbalance (↓ oestrogen).

• Lack of weight-bearing exercise.

• Early menopause.

Symptoms of osteoporosis?

• Bone pain/tenderness.

• Loss of height (up to 12 cm).

• Easy fractures.

• Neck & lower back pain.

• Stooped posture (dowager’s hump).

• symptoms only occur later in disease

Recommended calcium intake?

1 200 mg/day

Recommended vitamin D₃ intake?

800–1 000 IU/day (helps absorb calcium)

Calcium-rich foods?

• Cheese.

• Low-fat milk.

• Spinach & green vegetables.

• Salmon.

• Sardines.

• Tinned fish with soft bones.

Treatment for osteoporosis?

Calcium-rich diet.

• Vitamin D.

• Limit tea, coffee & alcohol.

• Weight-bearing exercise.

• HRT (post-menopause).

• Medication.

Is osteoporosis curable?

❌ No – only manageable.

What is diarrhoea?

• Passing 3 or more loose/watery stools in 24 hours.

• Causes fluid and nutrient loss.

• Usually lasts a few days.

Why is diarrhoea important in South Africa?

• Top 10 cause of death.

• High risk for:

  • Children under 5.

  • People living with HIV.

• Unsafe water.

• Poor food safety.

• Load-shedding affects refrigeration.

Symptoms of diarrhoea?

• Watery stools.

• Cramps.

• Urgency.

• Fever.

• Nausea.

• Blood in stool.

• Dehydration.

When should medical help be sought?

• Blood in stool.

• Severe pain.

• Signs of dehydration.

• Lasts >3 days.

• Infants: no improvement after 24 hours.

Causes of diarrhoea?

• Bacterial: E. coli, Salmonella.

• Viral: COVID-19, Hepatitis A.

• Parasitic: Giardia, Amoeba.

• Food intolerance.

• Certain medicines.

Risk factors in South Africa?

• Unsafe/intermittent water.

• Poor refrigeration.

• Street food.

• Travelling.

• Children, elderly, pregnant women, HIV patients.

Complications of diarrhoea?

• Dehydration.

• Electrolyte loss.

• Malnutrition.

• Poor medication absorption.

• Sepsis.

How can diarrhoea be prevented?

• 4 Cs:

  • Clean.

  • Cook.

  • Chill.

  • Prevent cross-contamination.

• Treat/boil water.

• Wash/peel produce.

• Wash hands (20 seconds).

• Vaccination.

• Safe food and water when travelling.

How is diarrhoea managed at home?

• ORS: 1 L water + 6 tsp sugar + ½ tsp salt.

• Sip slowly.

• Continue eating/breastfeeding.

• Soft foods.

• Zinc (children, if advised).

• Avoid dairy, fatty, spicy, and high-fibre foods.

• Seek help if symptoms worsen.

Consumer Studies links?

• Nutrition & health.

• Food safety.

• Consumer responsibility.

• Food hygiene legislation.

• Food security.

• Medical costs & absenteeism.

What is blood pressure?

The force blood applies to the walls of the arteries when the heart pumps blood around the body.

What happens when blood pressure is too high?

• Increases the heart’s workload.

• Can damage arteries.

• Increases the risk of serious health problems.

What is hypertension?

A lifestyle disease where a person has consistently high blood pressure.

When is blood pressure considered hypertension?

When it is 140/90 mmHg or higher.

What do the two numbers in a blood pressure reading mean?

• Systolic (top number): Pressure when the heart contracts and pumps blood.

• Diastolic (bottom number): Pressure when the heart relaxes between beats.

Give an example of a blood pressure reading

120/80 mmHg

• 120 = systolic pressure

• 80 = diastolic pressure

What does mmHg mean?

Millimetres of mercury, the unit used to measure blood pressure.

Why is hypertension called the “silent killer”?

It often has no symptoms until it becomes severe.

What are the symptoms of severe hypertension?

• Severe headaches

• Nausea and vomiting

• Confusion

• Changes in vision

• Nose bleeds

How is hypertension diagnosed in the early stages?

It is diagnosed through regular blood pressure checks by a doctor.

What tests can be used to detect high blood pressure?

• Urine test

• Blood test

• ECG (Eco Cardio Gram)

What are the risk factors for developing high blood pressure?

• Age

• Alcohol use

• Cigarette smoking

• Diabetes mellitus

• High sodium intake

• Gender

• Family history

• Obesity

• Ethnicity

• Inactive lifestyle

• Stress

How can lifestyle changes reduce high blood pressure?

• Exercise regularly and maintain a healthy weight.

• Follow a low-sodium diet rich in potassium, calcium and fibre.

• Reduce stress.

How much exercise is recommended to lower blood pressure?

• 150 minutes of moderate exercise per week.

• Exercise can be done in 10-minute sessions, 3 times a day, 5 days a week.

• Include muscle-strengthening activities at least 2 days a week.

Examples of moderate-intensity exercise?

• Walking b

• Gardening

• Cycling

• Aerobic exercise

What medications can treat high blood pressure?

• Diuretics

• Beta-blockers

• ACE inhibitors

• Calcium channel blockers

• Potassium supplements

How do diuretics lower blood pressure?

They remove excess sodium and water from the body, lowering blood pressure.

Why are diuretics called “water pills”?

They increase urination to remove extra fluid from the body.

How do beta-blockers lower blood pressure?

They slow the heart rate, reducing the heart’s workload.

What heart conditions can beta-blockers treat?

Abnormal heart rates, such as arrhythmia.

How do ACE inhibitors lower blood pressure?

They reduce angiotensin II, which relaxes and widens blood vessels, lowering blood pressure.

What does DASH stand for?

Dietary Approaches to Stop Hypertension.

What foods are included in the DASH diet?

• Fruits

• Vegetables

• Whole grains

• Low-fat dairy

• Fish

• Poultry

• Nuts

What foods should be limited in the DASH diet?

• Red meat

• Saturated fats

• Sweets

• Sodium (salt)

What is rickets?

A disease in children caused by a vitamin D deficiency.

Why is vitamin D important for bones?

Vitamin D (calciferol) helps the body absorb calcium and phosphorus needed for strong bones and teeth.

What are the symptoms of rickets?

• Weak bones that bend and fracture easily

• Skeletal deformities (oddly shaped skull, bow legs, knock knees)

• Enlarged ends of limb bones

• Fragile bones and skull

• Bone pain/tenderness in arms, legs, pelvis and spine

• Muscle weakness and cramps

What are the signs of rickets?

• Knock knees or bowed legs

• Beaded ribs

• Pigeon breast

• Stunted growth and short stature

• Dental problems (delayed tooth formation and enamel holes)

What is osteomalacia?

A condition in adults where bones become soft, weak and less dense due to vitamin D deficiency.

What are the symptoms of osteomalacia?

• Bones become soft and fracture easily

• Bone pain (especially in the hips)

• Muscle weakness and pain

• Pain may worsen at night

What causes osteomalacia?

A lack of vitamin D causing poor absorption of calcium and phosphorus.

How can osteomalacia be treated?

• Increase vitamin D intake

• Increase calcium and phosphorus intake

• Get sunlight exposure

• Take supplements if needed

What foods are high in vitamin D?

• Oily fish

• Fish liver oil

• Full-cream dairy products

What foods are high in calcium and phosphorus?

• Green vegetables

• Almonds

• Tinned fish

How does sunlight provide vitamin D?

UV light converts ergosterol in the skin into vitamin D (calciferol).

How long does it take for osteomalacia symptoms to improve?

Several months for pain and bone weakness to improve.