KIN2030 Exam 2

Loneliness

An emotion/ mental state - feeling disconnected, even if you’re around people.

Social Isolation

Physical Happening - Having few social contacts or interactions.

Tolerance

Needing more of a substance to get the same effect.

Addiction

Loss of control, compulsive use, continued use despite harm

Leading cause of preventable death in the U.S

cigarette smoking, tobacco use

Genetics, environment, trauma, stress, early exposure, mental health.

factors related to addiction 

Eat more plants (fruits, vegetables, whole grains, legumes, nuts, seeds).

ACLM Diet

Vitamins

non-caloric essential nutrients that the body needs in small amounts to function properly.

Six Essential Nutrients

Micro and macro nutrients

fats, proteins & carbohydrates,

macro nutrients

Micro nutrients

vitamins, minerals, water

Where We Get Vitamins

plants, animals, fortified foods (added vitamins), supplements sunlight (Vitamin D)

chemical structure is carbon-based and can be broken down by heat, light, and chemical processes.

why vitamins are organic

Water-Soluble vitamins 

B-vitamins & vitamin C

• Not stored much in the body

• Excess leaves in urine

• Needed more regularly

Fat-Soluble Vitamins

A, D, E, K

• Stored in fat & liver

• Can accumulate (risk of toxicity)

Sunlight, fortified milk, fatty fish, supplements.

Sources of Vitamin D

Most likely to be low on Vit D

Dark-skinned individuals, people living in northern climates, indoor workers, older adults.

Enriched foods

replacing lost nutrients

Fortified

adding extra nutrients

Folic Acid (vitamin B9) 

• essential for cell growth and development (especially for pregnant women)

Scurvy ( bleeding gums, weakness, bruising)

Eradicated by Vitamin C

Vitamin

Organic compound (carbon containing)

Mineral

inorganic compound from the earth (water&soil)

Mineral example

Calcium and Iron

calcium

bones, muscle contraction, nerve function

Iron

Hemoglobin ( oxygen transport)

Heme iron

from animal sources, better absorbed 

Non-heme iron

from plant sources, absorption improves with vitamin C

societal definition of Diet

A temporary restrictive eating plan.

Literal definition of Diet

The food you habitually eat every day

• Self-reporting is unreliable

• Long-term studies are difficult

• Many confounding variables

• People’s diets constantly change

Challenges in Nutrition Research

diverse gut bacteria

= healthier system

Whole grains + fiber

= feed good bacteria 

diet diversity

improves microbiome diversity

How many total amino acids 

20 

essential amino acids

must come from food

Non-essential amino acids

body can make it

Complementary proteins

combine plant foods to get all essential AAs (ex: rice + beans)

protein deficiency 

weakness, poor immunity, swelling, poor healing

Vitamin A - retinal

active form from animal foods

Vitamin A - beta carotene

plant pigment, body converts

burnout side effects

Emotional exhaustion, Depersonalization, Feeling ineffective, Physical: fatigue, headaches, sleep issues

physical benefits of optimism

• Lower stress

• Better immune function for faster recovery

• Lower risk of heart disease

Probiotics

Live beneficial bacteria- microbes themselves

Probiotic benefits

Add good microbes to your gut, balance gut microbiome, aid digestion, boost immunity, influence mood and metabolism

Prebiotics

Non-digestible fibers and feed beneficial gut bacteria (food for you microbes)

Prebiotic benefits

support digestion absorption and immune health

Gut bacteria

produce vitamins and break down food

• poor diet

• antibiotics/medication

• infections/illness

• environmental toxins

Factors that Affect the Microbiome

The gut talks to the brain through the

vagus nerve

Strategies to help support someone with addiction

Motivational Interviewing- Using OARS

Motivational Interveiwing

client-centered, collaborative communication used to help people explore and enhance their intrinsic motivation to change unhealthy behaviors

OARS

Open-ended questions, affirmations, reflective listening, summarizing

Leptin

Satiety Hormone - suppress appetite support fullness

Ghrelin

hunger hormone - signals appetite

Manage blood sugar

balanced diet, regular physical activity, monitoring your levels, managing stress, and staying hydrated.