HTH 100 Exam #2

Excessive daytime sleepiness or excessive sleepiness

Nearly 20% of the U.S. population suffer from a condition known as _____

Sleep deprivation

Nearly 61% said they stay up late and get up early, resulting in ______

Circadian rhythm

The 24-hour cycle that controls when you sleep, when you wake, and other habitual behaviors.

Melatonin

A hormone produced by the pineal gland that induces drowsiness.

Jet-lag

Occurs when we experience a disruption in our in our usual day/night patterns.

Non-REM Sleep

A state in which you do not have rapid eye movement; Passes through four different stages.

REM Sleep

A state in which you do experience rapid eye movement; Non-REM sleep diminishes and REM sleep increases during the night.

Stage 1

In this stage, you are drifting off to sleep.

Stage 2

This stage has slower brain waves than stage 1, and you are in a deeper sleep state.

Stage 3

Slow delta waves are generated; blood pressure and heart rate drop.

Stage 4

This is the deepest stage of sleep.

Dreaming

Takes place during REM sleep.

Brain wave activity

Is similar to a wakeful state, but your muscles are paralyzed.

Brain

Your _____ processes the experiences you have had and consolidates the information learned that day.

Sleep need

Includes baseline plus debt, but on average you need

about 7–8 hours each night.

Sleep debt

The total number of hours of missed sleep.

Naps

Cannot cancel out sleep debt, but can help improve mood, alertness, and performance.

Sleep inertia

Characterized by cognitive impairment, grogginess, queasiness, and a disoriented feeling, can occur after 30 or more minutes of napping.

Nutrition

The science that investigates the relationship between physiological function and the essential elements of the foods we eat.

Food and beverages

The _______________ we ingest daily impact energy levels, bodily functions, and help maintain tasks of daily living.

The digestive process

Allows the body to break down food into smaller components that either get absorbed or excreted.

Hunger

Physiological impulse to seek food for energy.

Essential nutrients

The body cannot synthesize these nutrients in adequate amounts.

Macronutrients

We need these essential nutrients the most (water, protein, carbohydrates, fats).

Micronutrients

We need these in smaller amounts (vitamins and minerals).

Calories

A unit of measure that indicates the amount of energy obtained from a particular food.

Energy

The capacity to do work.

Protein, carbohydrates, and fat

Energy containing nutrients that contribute to caloric count.

Vitamins, water, and minerals

Do not add calories.

Nutrient density

The ratio of a food’s essential nutrients to its calories

Water

Major component in blood, imperative for human survival, aids in electrolyte balance and

body temperature regulation.

Fluid intake

Can come from other beverages, fruits, vegetables, and even meats.

Dehydration

A condition that happens when your body loses more fluids (like water) than it takes in, so it doesn’t have enough water to function properly.

Hyponatremia

A medical condition where the level of sodium in your blood is too low, can be caused by drinking excessive amounts of water.

Proteins

Major component of all living cells, alternative source of energy in the absence of carbohydrates & fat, repairs bone, muscle, skin, and blood cells, key component of antibodies.

Amino acids

The building blocks of proteins: 20 are common, 9 are essential, 11 are nonessential – Body can

produce them adequately

Complete protein sources

Provide all essential amino acids.

Carbohydrates

Main energy source needed for daily activities —> converted to glucose.

2 main types of carbohydrates

Simple and Complex

Glucose

During digestion, carbohydrates are broken down into _______ for absorption.

Simple carbohydrates

Glucose (monosaccharide), Fructose (monosaccharide), Sucrose (disaccharide), Lactose (disaccharide), Maltose (disaccharide).

Complex carbohydrates

Starches (Glycogen — a complex carbohydrate stored in liver and muscles) and Fiber (indigestible portion of plant)

Insoluble fiber

Reduces the risk of cancer.

Soluble fiber

Reduces the risk of cardiovascular disease and helps lower blood cholesterol levels.

Fats

Vital for maintaining healthy skin, insulating body organs, maintaining body temperature, promoting health cell function, carry fat-soluble vitamins (A,D, E, K), an supplying concentrated form of energy. Avoid trans fats and practice moderation.

Monounsaturated Fatty Acids (MUFAs)

Have been found to be healthier. Found to lower LDL (low-density lipoproteins) cholesterol and raise HDL (high-density lipoproteins) cholesterol).

Omega-3 & Omega-6 fatty acids

Have been found to promote heart health. Polyunsaturated Fatty Acids (PUFAs), known as essential fatty acids.

Fat soluble vitamins

Absorbed through intestinal tract, A, D, E, and K, excess consumption of these vitamins can lead to toxic levels in the body.

Water soluble vitamins

Dissolve in water, B-complex vitamins & Vitamin C, low-risk of toxicity, since they

tend to be excreted.

Vitamin D

Essential vitamin. "Sunshine" vitamin found in milk, yogurt, and fatty fish. Improves bone strength, fights infections, lowers blood pressure.

Folate

An essential B vitamin, needed for DNA synthesis. Reduces birth defects, FDA requires folic acid be added to breads, cereals, rice, and pasta.

Minerals

Inorganic, indestructible elements that aid in physiological processes. Build body tissue & assist in bodily functions.

Major minerals

Need more of. Sodium, calcium, phosphorus, magnesium, potassium, sulfur, and chloride.

Trace minerals

Need less of. Iron, zinc, manganese, copper, fluoride, selenium, chromium, and iodine.

Sodium

Regulates blood & body fluids, transmission of nerve impulses, heart activity, and certain metabolic functions.

Calcium

Assists in the development of strong bones & teeth, muscle contraction, blood clotting, nerve impulse transmission, regulating heartbeat, cell fluid balance, commonly found in milk, leafy greens, and fortified plant milk, best consumed with Vitamin D.

Iron deficiency

The most common deficiency worldwide.

Anemia

The body's inability to produce adequate amounts of hemoglobin (the oxygen-carrying component of the blood).