Module 10, 11, 12 ~ Alcohol, Coffee and Physical Activity

Difference between a major and trace mineral?

• major: needed in over 100mg/day or > 0,01% body weight

• trace: less than 100 mg/day, or less than 0,01% body weight

Which minerals are major?

• calcium, phosphorus and magnesium

Which minerals are trace?

• iron, zinc and fluoride

What is bone remodeling?

• bones continuously being broken down and reformed

What type of cells are the bones BUILT by?

• OsteoBlast cells

What type of cells are the bones BROKEN down by?

• OsteoClast

How does calcium play in bone health?

• low calcium in youth or adults results in lower bone density

Children have high bone formation, true or false?

• True

When does the peak bone mass occur?

• between 16 & 30 yrs

• balance is when bone mass is constant

• bone mass decreases as we age

Substances on the extracellular side of cell?

• Sodium

• Chloride

• Calcium

Substances inside the cell, intracellular?

• Potassium

• Magnesium

• Phosphorus

• Zinc

• Thiamin (B1)

• Riboflavin (B2)

• Niacin (B3)

• Folate (B9)

• Vitamin B12

• Iron

• Vitamin ADEK

What is caffeine and where is it absorbed?

• found in coffee, tea and some soft drinks

• absorbed in stomach and small intestine, goes quickly to the brain

Where is caffeine eliminated and reduced?

• eliminated in the urine

• 4-6 hours to reduce amount in 1/2

What are the benefits of caffeine?

• found to enhance performance and endurance for prolonged exercise and short term high intensity exercise

• improves concentration, alertness and fatigue

Outward Side effects of too much caffeine?

• anxiety

• difficulty sleeping

• muscle tremors

• restlessness

What happens if you stop caffeine suddenly?

• drowsiness

• headaches

• irritability

• nausea

• vomiting

• depressed state

What happens in your body if you have too much caffeine?

• stops the absorption of calcium and leads to thinning bones (osteoPorosis)

• painful, lumpy breasts

• can effect birth weight for baby

• Chronic headaches

• irregular heart or fast heart rhythm

What are the recommendations for caffeine in general adults?

• moderate tea/coffee consumption

• 4 cups of brewed (400mg caffeine)

• 5 servings of tea 165 or 235mg caffeine)

What is the recommendations specifically to pregnant women?

• no more than 300mg of caffeine which is 1-2 cups?

What damage can caffeine cause for a pregnant woman?

• miscarriage

• low birth weight

Is it legal to add caffeine to alcohol in Canada?

*NO

• don’t mix energy drinks with alcohol, stimulant and depressant should NOT be mixed

What is alcohol?

• common name for ethanol

• a drug-like effect acting on your central nervous system

• acts like depressant

True/False: alcohol has lots of nutrients?

• no, amount of protein, vitamins and minerals is negligible

How much energy does alcohol provide?

• 7kcal/g

Where is alcohol absorbed when drank?

• in the whole GI tract by simple diffusion

• small amount in mouth and esophagus

How much % of alcohol is absorbed in the stomach?

20% absorbed in the stomach

• Effects are immediate on an empty stomach

• Food slows absorption of alcohol

• majority is absorbed in the duodenum and jejunum

What happens in blood when alcohol is absorbed?

• enters the blood stream as a small water-soluble

• distributed throughout the body

• peak blood concentrations occur 1 hour after ingestion

What are diuretics often called “water pills”?

• medications or substances that help the kidneys remove excess sodium and water from the body through increased urine production

Does excessive alcohol intake cause a diuretic?

Yes

• acts like it when reaches the kidney

• increases water excretion and dehydration

What can affect blood alcohol level?

• Weight: more water in body so its dilute

• Gender: men have more body water

• Food: when in stomach slows alcohol absorption

• Drinking Rate: body metabolizes alcohol slowly, more = inc

• Type of Drink: accompanied with tonic water or club soda = absorb quicker

What is Alcohol poisoning?

• exceeds individuals’ tolerance for alcohol

What is blackout drinking?

• amnesia (excess alcohol)

What is Binge Drinking?

• 5 or more drinks are consumed at one time

What are the long-term effects in body of excessive alcohol intake?

• causes malnutrition

• decreases overall nutrient intake by interfering with storage, metabolism, and excretion

• increases your kcalorie intake

What are the long-term effects of excessive alcohol intake (health condition wise)?

*generates toxins and dree radicals that cause

• liver damage: fatty liver, alcoholic hepatitis

• hypertension, heart disease and stroke

• inc risk for certain types of cancers

Can alcohol be stored in the body?

*NO

Why can’t alcohol be stored in the body?

• its a toxin and needs to be eliminated quickly

• broken down before carbs, fat and proteins in liver

What are the percentages of alcohol elimination in body?

• 90% is metabolized by liver

• 5% in urine

• 5% via lungs in exhalation

• 90% made into water and CO2 by liver

Flow of alcohol metabolism in liver?

• liver (2 enzymes) > acetaldehyde > acetate, water and CO2

Why is breath alcohol used to measure blood alcohol levels?

• The amount of blood lost in exhaled breath is the

proportional to the amount of alcohol in the blood

• Measure breath alcohol to determine if an

individual is driving under the influence

Who should avoid drinking?

• Pregnant women

• Children and adolescents

• Individuals who plan to drive or operate machinery

• Individuals who use alcohol chronically

• Individuals taking medications that can interact with

alcohol

Are there benefits of alcohol consumption?

• No benefits to drinking for health

• Drinking alcohol increases Cancer

• Older studies said “beneficial” but in those studies there

were other lifestyle factors that made the results say it

was beneficial

What should one do with alcohol intake

• Abstain

• Set limits for yourself and stick to them

• Health Canada has low risk guidelines (not no risk)

How many adults are physically inactive?

• about 55%

What proportion of diseases are caused by

physical inactivity

What is fitness?

• the ability to perform routine physical

activity without undue fatigue

What is aerobic exercise?

• includes endurance exercises such as jogging, swimming or cycling, or any exercise that increases heart rate and requires oxygen in metabolism.

Cardiorespiratory system?

• includes circulatory and respiratory system, delivers oxygen and nutrient to the cell

Atrophy?

• wasting and decreases size of muscle or tissue by lack of use

Hypertrophy?

• increase size of muscle or organ

What is the role of exercise on the heart?

• Regular aerobic exercise strengthens the heart muscle, increase stroke volume, decreasing resting heart rate

Stroke volume

• amount of blood pumped with each beat of

the heart

Resting heart rate?

• rate at which the heart must beat to supply blood to the tissues at rest (measured by number of pulse per minute while at rest)

Aerobic Capacity

• body’s maximum ability to generate ATP by

aerobic metabolism during exercise. Also called VO2 max

How to start and maintain an exercise program?

• Start slowly.

• Set specific attainable goals. Once you have met them, add

more.

• Make exercise fun and convenient

• Stay motivated

• Keep your exercise safe

What are the health benefits of exercise?

• increased flexibility and the ability to easily perform daily activities:

• Cardiovascular health

• Diabetes prevention or management

• Bone and joint health

• Weight management

• Possible reduction of cancer risk

• Psychological/Mental health

What fuels exercise?

*Aerobic metabolism: metabolism in the presence of oxygen

• Glucose, fatty acids, and amino acids are completely broken down to form CO2 and H20 and to produce ATP

Do you need fluid with exercise?

Yes

• H2O is needed to eliminate heat, transport oxygen and

nutrients to the muscles

• Water also removes waste products from the muscles (e.g.,

lactic acid)

• No water, leads to dehydration

• If heat is not lost, body temperature rises, and can affect the

person

• Dehydration reduces the body’s ability to deliver Oxygen and

nutrients to muscles

Recommendations for fluid

• Begin Exercise well hydrated

• During exercise – consume water to replace losses from

sweating

• For exercise lasting 60 minutes or less, plain water

• Longer than 60 minutes, consume fluid with some carbohydrate

may improve endurance and electrolytes

• After exercise -drink fluid

• 500-750 mL of fluid for each 0.5 kg lost weight