Chapter 4 Continued Flashcards
What are the impacts of diet on physical health?
- Cardiovascular diseases linked to fats and ldl cholesterol
- Hypertension linked to sodium
- Cancers
- Diabetes linked to sugar, refined carbs
- Weight gain leading to the disease of obesity
What physical health risks does obesity increase?
- Cardiovascular diseases, including heart failure
- Diabetes
- Gallbladder disease
- Arthritis
- Cancer
- Surgery
- Child-birth
- Early mortality
A BMI of <18.5 is considered ______,
18.5-25 is considered ______, 25-30 is considered ______, and >30 is considered ______.
Underweight; healthy weight; overweight; obese
What are some obesity predictors?
- Genetics (accounts for more than 50% of BMI variance)
- Early childhood eating habits (especially preschool years)
- Childhood neighborhood (obesity climbs as income level falls)
What are some impacts of diet on mental health for the general population?
- Depression
- Anxiety
- Cognitive function
What are some impacts of diet on mental health for obese individuals?
- Body-image
- Self-esteem
- Social stigma
- Depression
- Anxiety
What is the cycle of obesity? (Singh)
- Eating behaviour
- Obesity
- Leptin resistance
- Mood/emotions
- Poor food choices
- Repeat from #1
Biome
Biological community of plants and animals in a specific environment.
Microbiota
Tiny organisms.
Microbiome
All microbiota, tissues, and fluids at an anatomical site.
What are the impacts of microbiome on major body systems?
- CNS and PNS (depression, anxiety, cognitive decline)
- Immune system
- Endocrine system
- Metabolic system (energy) (weight gain, obesity, and diabetes)
- Cardiovascular system
What are the functions of microbiome?
- Protection against pathogens
- Synthesis of vitamins
- Immune system development
- Promotion of intestinal angiogenesis
- Promotion of fat storage
- SCFA production by fermentation of dietary fiber
- Modulation of central nervous system
What are the steps of self-medicating? (Volkow)
- Eat comfort (junk) food
- Short term mood boost (dopamine increase (reward pathway))
- Long term negative mood state (depression (downregulation of reward))
- Self-medicate by repeating #1
What are the divisions of human microbiome?
- Oral microbiome
- Digestive microbiome
- Skin microbiome
- Urigenital microbiome
How can you be good to your gut?
- Eat well, especially much fibre and raw foods
- Consume probiotics (yogurt, cheese (low fat), kefir, sourdough bread, pickles, kombucha, vinegar, and cider)
- Manage stress
- Limit pharmaceuticals
What are the organisms of human microbiome?
- Archaea
- Bacteria
- Fungi
- Viruses
- Parasites
Mediterranean diet
- Mediterranean countries have lower cardiovascular disease
- Research confirmed Mediterranean diet associated with reduced risk of CVD
What are the core components of the Mediterranean diet?
- Daily: veggies, fruit, whole grains, beans, healthy oils, water
- Weekly: poultry, dairy, eggs
- Weekly (several times): fish and seafood
- Very limited red meat, processed foods
- Moderate use of wine or none at all
- Eat with others
- Daily physical activity
“Good” fats
- Monounsaturated fats
- Polyunsaturated fats
“Bad” fats
- Saturated Fats
- Trans Fats
Only “bad” in excess
“Good” cholesterol
- Carried by HDL
- Reduces LDL
- In Omega-3 Fatty Acids (fish, flaxseed oil, walnuts and seeds, and eggs)
“Bad” cholesterol
- Carried by LDL
- Promotes CHD
- In saturated and trans fats
- Risk increases with age, smoking, high blood pressure, low HDL, and early CVD family history
What are some external barriers to healthful eating?
- Processed food is everywhere
- Eating conveniences
- Food advertising
- Sedentary culture
What are some internal barriers to healthful eating?
- Eating behaviour set by adolescence
- Easy, frequent relapse
- Unpleasantness of dietary change
- Junk food is comfort food
- Food addiction (microbiome)
- Low consciousness (personality)
- Lower IQ or education level
- Depression and anxiety
- Stress
