5.3 Flashcards
(11 cards)
- What is the difference between macronutrients and micronutrients?
Macronutrients are needed in large quantities to provide energy and support synthesis, repair, and growth (e.g., proteins, carbohydrates, fats), whereas micronutrients—including vitamins and minerals—are required in trace amounts for metabolic functions and enzyme co-factoring.
- List the three primary macronutrients and their approximate contribution to daily energy intake.
Proteins (15-20%), Carbohydrates (45-65%), and Fats (20-35%), while fiber, though not classified as a macronutrient, is essential for gut health.
- What health disorders can result from a macronutrient imbalance?
Deficiency can lead to malnutrition (from conditions like poverty, anorexia nervosa, malabsorption or cachexia), while excess intake can lead to obesity, which is associated with type 2 diabetes, cardiovascular disease, dyslipidemia, hypertension, and increased cancer risk.
- Name some key roles of micronutrients and provide examples of deficiency syndromes.
Micronutrients support critical functions like vision, bone mineralization, antioxidant defense, and blood coagulation. For example, vitamin A deficiency causes night blindness and xerophthalmia, vitamin D deficiency leads to rickets in children and osteomalacia in adults, vitamin C deficiency causes scurvy, and vitamin K deficiency leads to bleeding disorders.
- Why is physical activity important for disease prevention and treatment?
Regular physical activity helps regulate body weight, improves cardiovascular and metabolic health, enhances insulin sensitivity, reduces inflammation, and lowers the risk of chronic diseases such as diabetes, cardiovascular disease, and certain cancers, ultimately reducing overall mortality.
- What are the Australian guidelines for physical activity for adults and why are they significant?
Adults should aim for 2.5 to 5 hours of moderate-intensity (or 1.25 to 2.5 hours of vigorous-intensity) physical activity per week along with muscle-strengthening exercises twice per week. These guidelines help maintain cardiometabolic health, enhance fitness, and reduce chronic disease risk.
- What are the primary functions of sleep in supporting health?
Sleep is critical for tissue repair and regeneration, memory and learning consolidation, emotional regulation, and overall recovery of body systems, thereby supporting both physical and mental well-being.
- According to recommended guidelines, how much sleep should various age groups attain?
Newborns (0-3 months): 14-17 hours; Infants (4-11 months): 12-15 hours; Toddlers (1-2 years): 11-14 hours; Preschoolers (2-5 years): 10-13 hours; School-aged children (6-13 years): 9-11 hours; Teenagers (14-17 years): 8-10 hours; Young adults (18-25 years) and Adults (26-64 years): 7-9 hours; Older adults (65+ years): 7-8 hours.
- What are some common health impacts associated with sleep disorders?
Sleep disorders are linked to increased risks of road accidents, premature mortality, cardiovascular disease, hypertension, inflammation, obesity, diabetes, impaired glucose tolerance, and psychiatric issues such as anxiety and depression.
- What key practices constitute good sleep hygiene?
Good sleep hygiene includes keeping regular sleep and wake times, creating a comfortable and distraction-free sleep environment (e.g., turning off electronics an hour before bed), establishing a relaxing bedtime routine, limiting caffeine and large meals before sleep, and ensuring the bedroom remains cool and dark.
- How do balanced nutrition, regular exercise, and adequate sleep integrate to promote overall health and longevity?
Together, these lifestyle factors synergistically support optimal metabolic function, reduce the risk of chronic diseases, enhance cognitive and physical performance, and contribute to both a longer lifespan and an extended healthspan.
