Final study sheet Flashcards
(115 cards)
1
Q
A drug that can alter a person’s consciousness or experience.
A
Psychoactive drug
2
Q
What is considered the psychoactive drug ?
7 points
A
- CNS Stimulant
- CNS Depressant
- Opioid
- Hallucinogens
- Cannabis
- Inhalants
- New psychoactive drugs
3
Q
Name the Benzodiazepines
A
A.Valium
B.Xanax
C.Rohypol
4
Q
Name all the CNS stimulants:
6 Points
A
1.Amphetamine
2.Methamphetamine
3.Cocaine
4.Crack
5.Ritalin
6. Coffee
5
Q
Name all the CNS depressants
5 points
A
1.Barbiturates
2.Benzodiazepines
3. Methaqualone
4. GHB (Gamma Hydroxy Butyrate)
5. Alcohol
6
Q
Name all the hallucinogens:
6 Points
A
- LSD
- Ketamine
- PCP
- Mescaline
- Psilocybin
6.MDMA
7
Q
Name the inhalants:
4 Points
A
- Solvents
- Anesthetics
- Aerosois
- Nitrites
8
Q
Name the Cannabinoids:
A
1.Marijuana
2. Hashish
9
Q
Name the Opioids:
6 Points
A
- Heroin
- Opium
- Morphine
- Oxycodone
- Codine
- Hydrocodone
10
Q
New psychoactive drugs:
3 Points
A
- Synthetic Opioids
- Synthetic Cathinones (Bath salts)
- Synthetic Cannabinoids
11
Q
Any of several natural or synthetic drugs that relieve pain and cause drowsiness and/or euphoria.
A
Opioids
12
Q
_________ reduce anxiety and cause mood changes, impaired muscular coordination, slurring of speech, and drowsiness or sleep. Mental functioning is also affected, but the degree varies from person to person and also depends on the kind of task the person is trying to do. Most people become drowsy with small doses, although a few become more active.
A
CNS Depressants
13
Q
Primary Effects of central nervous system depressants
9 Points
A
- Sedation and Relaxation: CNS depressants slow down brain and spinal cord activity, producing calming effects.
- Drowsiness or Sleep: Small doses often cause sleepiness or even induce sleep.
- Reduced Anxiety: These drugs are commonly used to alleviate anxiety.
- Mood Changes: They can cause alterations in mood, ranging from mild euphoria to irritability.
- Motor Coordination: Impaired muscular coordination and slurred speech.
- Mental Functioning: Reduced cognitive abilities, including judgment, reasoning, and decision-making.
- Memory Loss: Some, like Rohypnol, can cause anterograde amnesia, leading to a loss of memory for events that occur under the drug’s influence.
- Confusion: Users may feel disoriented and have difficulty thinking clearly.
- Irritability or Abusiveness: In some cases, users may exhibit obstinate or aggressive behavior.
14
Q
Frequent or consistent use of a drug or behavior that makes it difficult for the person to get along without it; the result of physiological and/or psychological adaptation that occurs in response to the substance or behavior; typically associated with tolerance and withdrawal but can also be based solely on behavioral factors such as compulsive use.
A
Dependence
15
Q
Lower sensitivity to a drug or substance so that a given dose no longer exerts the usual effect and larger doses are needed.
A
Tolerance
16
Q
The use of any substance in a manner inconsistent with legal or medical guidelines; may be associated with adverse social, psychological, or medical consequences; the use may be intermittent and with or without tolerance and physical dependence.
A
Substance misuse or Abuse
17
Q
A cluster of symptoms involving cognitive, bodily, and social impairment related to the continued use of a substance; a single disorder measured on a continuum from mild to severe.
A
Substance use disorder
18
Q
Physical and psychological symptoms that follow the interrupted use of a drug that a person has become dependent on; symptoms may be mild or life threatening.
A
Withdrawal
19
Q
Who are the young people most likely to try drugs?
7 Points
A
- Male. Males are more likely than females to use almost all types of illicit drugs. According to the National Institute on Drug Abuse, fewer women use marijuana. Women tend to use smaller amounts of heroin and for less time, and they are less likely than men to inject it. National overdose deaths from prescription drugs, cocaine, and heroin are consistently higher in males than in females. However, females are just as likely as males to develop a substance use disorder.
2.Troubled childhood. Teens are more likely to try drugs if they have had behavioral issues in childhood, such as aggression, have suffered sexual or physical abuse, used tobacco at a young age, or suffer from certain mental or emotional problems.
- Thrill-seeker. Impulsivity and a sense of invincibility is a factor in drug experimentation.
- Dysfunctional family. A chaotic home life with poor supervision, constant tension or arguments, or parental abuse increases the risk of teen drug use. Having parents who misuse drugs or alcohol increases the risk for teen drug and alcohol use.
5.Trouble at school. Young people who are uninterested in school, or have problems at school, or have difficulty fitting in, are more likely to find a peer group that accepts drug use.
- Poor. Young people who live in disadvantaged areas are more likely to be around drugs at a young age.
- Adolescents engaged in risky sexual behavior. There is a relationship between drug use and risky sexual behavior, such as with adolescent girls who date boys two or more years older than themselves; they are more likely to use drugs.
20
Q
Factors Associated with Not Using Drugs
4 Points
A
- Perception of Risk & Disapproval
People who see drug use as risky and disapprove of it are less likely to use drugs. - Positive Personal Traits
High self-esteem, strong self-concept, independence, and the ability to resist peer pressure make drug use less likely. - Resilient Skills
People with self-control, social competence, optimism, academic success, and religious involvement (beliefs and attendance) are less likely to use drugs. - Supportive Home Environment
Open communication and support from parents reduce the likelihood of drug use among young people.
21
Q
How can perception of risk and disapproval prevent someone from using drugs ?
A
- Perception of Risk & Disapproval
People who see drug use as risky and disapprove of it are less likely to use drugs.
22
Q
How can positive personal traits prevent someone from using drugs ?
A
- Positive Personal Traits
High self-esteem, strong self-concept, independence, and the ability to resist peer pressure make drug use less likely.
23
Q
How can resilience skills prevent someone from using drugs ?
A
- Resilient Skills
People with self-control, social competence, optimism.academic success, and religious involvement (beliefs and attendance) are less likely to use drugs.
24
Q
How can a supportive home environment prevent someone from using drugs ?
A
Supportive Home Environment
Open communication and support from parents reduce the likelihood of drug use among young people.
25
DSM V Criteria for substance abuse
4 categories
1. Impaired Control
2. Social Problems
3. Risky Use
4. Drug Effects
26
Explain Impaired control:
1.Taking the substance in larger amounts or over a longer period than was originally intended.
2. Expressing a persistent desire to cut down on or regulate substance use, but being unable to do so.
3. Spending a great deal of time getting the substance, using the substance, or recovering from its effects.
4. Craving or experiencing an intense desire or urge to use the substance.
27
Explain Social problem ?
5. Failing to fulfill major obligations at work, school, or home.
6. Continuing to use the substance despite having persistent or recurrent social or interpersonal problems caused or worsened by the effects of its use.
7. Giving up or reducing important social, school, work, or recreational activities because of substance use.
28
Explain Risky Use:
8.Using the substance in situations in which it is physically hazardous to do so.
9. Continuing to use the substance despite the knowledge of having persistent or recurrent physical or psychological problems caused or worsened by substance use.
29
Explain Drug effects:
1. Developing tolerance to the substance. When a person requires increased amounts of a substance to achieve the desired effect or notices a markedly diminished effect with continued use of the same amount, they have developed tolerance to the substance.
2. Experiencing withdrawal. In someone who has maintained prolonged, heavy use of a substance, a drop in its concentration within the body can result in unpleasant physical and cognitive withdrawal symptoms. Withdrawal symptoms vary for different drugs. For example, nausea, vomiting, and tremors are common withdrawal symptoms in people dependent on alcohol, opioids, or sedatives.
30
What is the severity scale for the DSMV ?
Mild:
Moderate:
Severe:
Severity:
Mild = 2–3 criteria
Moderate = 4–5 criteria
Severe = 6+ criteria
31
Characteristics of addictive behavior
1. Compulsion and Loss of Control
Compulsive Use: An inability to resist the urge to engage in a behavior or use a substance, even when it causes harm.
Preoccupation: A fixation or obsession with the substance or activity.
Loss of Control: Difficulty in regulating the frequency, intensity, or duration of the behavior or substance use.
2. Physical and Psychological Dependence
Tolerance: The need to consume larger amounts of a substance or engage in a behavior more intensely to achieve the desired effect.
Withdrawal: Unpleasant physical or emotional symptoms that occur when the substance or behavior is stopped.
3. Negative Consequences
Impaired Daily Functioning: Addiction disrupts personal, professional, or academic responsibilities.
Social Impact: Strained or damaged relationships due to the addictive behavior.
Emotional and Mental Health Issues: Addiction is often linked with anxiety, depression, or other psychiatric disorders.
4. Persistent Use Despite Harm
Risky Use: Continuing the behavior or substance use even in hazardous situations or knowing it worsens physical or psychological health.
Awareness Without Change: Recognizing the harm but being unable to stop or reduce the behavior.
5. Behavioral Patterns
Reinforcement: Behaviors or substance use is repeated due to its rewarding effects (pleasure or relief from pain).
Habit Formation: Over time, the addictive activity becomes central to the person's routine, often to the exclusion of other interests.
Cycle of Relapse and Remission: Periods of stopping and restarting the addictive behavior, indicative of its chronic nature.
6. Cognitive Distortions
Cravings: Intense urges or desires to use the substance or engage in the behavior.
Distorted Thinking: Rationalizing or minimizing the risks and consequences of the addiction.
7. Interpersonal and Social Problems
Conflict: Increased friction with family, friends, or coworkers due to the behavior or substance use.
Isolation: Withdrawal from social activities and relationships in favor of the addiction.
32
A response to an inert or innocuous substance given in place of an active drug.
Placebo effect
33
Effects of CNS Stimulants
1. Increased Nervous System Activity:
2. Accelerates heart rate.
3. Raises blood pressure.
4. Constricts blood vessels.
5. Dilates pupils and bronchial tubes.
6. Increases gastric and adrenal secretions.
7. Enhances muscular tension and sometimes motor activity.
8. Small doses make users feel awake, alert, and less fatigued or bored.
34
The intoxicating ingredient in fermented or distilled beverages; a colorless, pungent liquid.
Alcohol
35
Chemical properties of alcohol:
1.Ethyl alcohol (ethanol)
2. Methanol (wood alcohol)
3. Isopropyl alcohol (rubbing alcohol)
36
Two times the percentage of alcohol, by volume, in an alcoholic beverage; a “100-proof” beverage is 50% alcohol by volume.
Proof value
37
Amount of alcohol in standard drink
The amount of a beverage that typically contains about 0.6 ounces of alcohol; also called a standard drink.
38
What affects absorption of alcohol?
1. Drinking Behavior
Speed of Drinking: Drinking quickly increases the rate of absorption, leading to a faster rise in blood alcohol concentration (BAC).
2.Type of Beverage:
Carbonated drinks (e.g., champagne) speed up absorption.
Drinks with artificial sweeteners (commonly in mixers) also increase the rate of absorption.
Highly concentrated beverages (e.g., hard liquor) slow absorption.
3. Stomach Contents: Food slows down alcohol absorption by delaying its movement from the stomach to the small intestine, where most absorption occurs.The type of food and the amount consumed also play a role.
4. Gastric Emptying
Rate of Stomach Emptying:
The faster the stomach empties its contents into the small intestine, the faster alcohol is absorbed.
5. Individual Differences
Biological Sex: Men and women absorb alcohol differently, often due to differences in body composition, enzyme activity (e.g., alcohol dehydrogenase), and hormonal variations.
Race and Ethnicity: Variations in genetic factors affecting alcohol metabolism can influence absorption and effects.
6. Alcohol Distribution in the Body
Absorption Sites:
Oral Mucosa: A small amount is absorbed through the lining of the mouth.
Stomach: About 20% of alcohol is absorbed here.
Small Intestine: The majority—approximately 75%—is absorbed in the upper part of the small intestine.
Further Along the GI Tract: Any remaining alcohol is absorbed in later stages of digestion.
7. Interactions with Other Substances
Drugs and Medications: The presence of other substances in the system can influence absorption rates.
39
The chemical transformation of food and other substances in the body into energy and wastes, first through breaking apart the components and then using them in other forms.
Metabolism
40
How is alcohol broken down in the metabolism ?
The liver is the primary organ responsible, using enzymes like alcohol dehydrogenase (ADH) and acetaldehyde dehydrogenase (ALDH) to process alcohol.
Small amounts of alcohol are metabolized in the stomach or excreted unchanged via the lungs, kidneys, and sweat glands. Genetic, physiological, and lifestyle factors influence how efficiently an individual metabolizes alcohol.
41
Gender differences in metabolism:
1. Enzyme Activity
Lower Stomach Enzyme Activity in Women:
Women have less active alcohol dehydrogenase (the enzyme that breaks down alcohol) in the stomach compared to men.
Men’s stomach alcohol dehydrogenase is approximately four times more active than women’s, meaning women metabolize less alcohol before it enters the bloodstream.
2. Hormonal Influences
Impact of Hormonal Fluctuations in Women:
Hormonal changes during the menstrual cycle can influence alcohol metabolism, making women more susceptible to higher blood alcohol concentrations (BACs) at certain times.
3. Body Composition Differences
Higher Percentage of Body Fat in Women:
Women typically have a higher percentage of body fat compared to men.
Alcohol does not distribute as effectively into fatty tissue, which means women retain higher concentrations of alcohol in their bloodstream compared to men of the same weight.
4. Women generally reach a higher BAC than men after consuming the same amount of alcohol.
42
What do you do if your friend is very drunk?
Immediate Actions
1. Stay Calm and Firm:
Speak calmly and avoid arguing or discussing their drinking behavior while they are intoxicated.
2. Remove from Harm's Way:
Prevent them from driving, wandering outside, or consuming more alcohol.
Move them to a quiet, safe place with reduced stimuli.
3.Assess the Situation:
Without distressing the person, try to gather information:
What and how much alcohol was consumed.
When they drank.
If they took any drugs or medications, and when.
If the Person is Unconscious
4.Do Not Assume They Are Sleeping:
Place them on their side with their knees up to prevent choking if they vomit.
5. Monitor Vital Signs:
Check their airway, breathing, and circulation (pulse).
6. Stay with Them:
Remain close to help if they vomit or stop breathing.
What NOT to Do
7. Do not give them anything to eat or drink, including coffee.
8. Do not try to make them walk around or take a cold shower. These actions are ineffective and could be dangerous.
When to Call 911
9.Call emergency services if any of the following occur:
10.You cannot wake the person, even by shouting or shaking them.
11. They are breathing fewer than eight times per minute or their breathing is shallow or irregular.
12. You suspect they took other drugs with alcohol.
13. They have suffered an injury, especially a head injury.
14. They drank a large quantity of alcohol quickly and became unconscious.
You are unsure about what to do.
43
Alcohol and Aggression
1. Connection Between Alcohol and Violent Behavior
Alcohol use is linked to 40% of all murders, assaults, and rapes.
Intoxication impairs judgment and self-control, making some individuals more likely to act aggressively.
Both victims and perpetrators of violent crimes often have alcohol in their bloodstream.
2. Social Influences on Aggression
Group Dynamics:
Alcohol can act as a catalyst for violence in settings where social cohesion is strong (e.g., fraternities, street gangs, military units).
Binge drinking combined with sociosexual attitudes in groups (like fraternities) increases the likelihood of sexually aggressive behavior.
In the military, alcohol contributes to approximately 35,000 arrests annually.
3. Alcohol and Risk Factors for Aggression
Predisposition to Aggression:
People predisposed to impulsive or aggressive behavior are at higher risk of alcohol-induced violence.
Those with antisocial personality disorder are more prone to alcohol-related aggression.
Underlying Psychiatric Conditions:
Many individuals with alcohol use disorder have co-occurring psychiatric issues, exacerbating aggressive tendencies.
4. Domestic and Family Violence
Marital and Family Discord:
Heavy alcohol use is often present in cases of domestic violence and marital conflicts.
Child Abuse:
Parental alcohol misuse is associated with emotional or psychological abuse of children.
Links between parental drinking and physical or sexual abuse are inconsistent, but the impact, when present, is severe and long-lasting.
Alcohol misuse in parents often leads to similar patterns of misuse in their children.
5. Alcoholic Energy Drinks and Aggression
Mixing alcohol with energy drinks can increase aggressive behavior by:
Misleading Perceptions: Drinkers feel more alert but remain impaired, increasing risky behavior.
Prolonged Drinking: Energy drinks slow the perceived onset of intoxication, leading to higher BAC levels.
Impaired Decision-Making: The combination exacerbates impaired judgment, which can lead to aggression.
6. Criminal Behaviors Associated with Alcohol
Alcohol is frequently linked to:
Domestic violence.
Public drunkenness.
Driving under the influence (DUI).
Property offenses.
44
What promotes cigarette smoking and tobacco use?
1. Nicotine Addiction
Highly Addictive Drug:
Nicotine is one of the most addictive psychoactive substances, acting similarly to cocaine and heroin in the brain.
Rapid absorption (seconds after inhalation or absorption) triggers the release of chemical messengers (e.g., dopamine), reinforcing use.
Mood Regulation:
Nicotine modulates everyday emotions, acting as a stimulant at low doses and a sedative at higher doses, appealing to both physical and psychological needs.
Tolerance and Withdrawal:
Users develop tolerance, requiring higher doses for the same effect.
Withdrawal symptoms (e.g., cravings, irritability, insomnia, depression) reinforce dependency.
2. Social and Psychological Factors
Social Norms and Peer Influence:
Smoking is often associated with social activities (e.g., talking, drinking) and peer acceptance.
Tobacco use is prevalent in certain social settings, such as homelessness support locations or family traditions.
Secondary Reinforcers:
Activities like studying, drinking coffee, or watching emotional movies become associated with tobacco use, creating triggers for smoking or vaping.
Media Influence:
Widespread tobacco depictions in movies, TV shows, music videos, and video games normalize smoking and vaping, especially among youth.
Tobacco imagery often portrays smokers as attractive, successful, and educated, despite the reality that most smokers have lower socioeconomic status and education.
Stigma:
Smokers may face criticism or judgment, leading them to continue smoking in private, reinforcing habits.
3. Genetic and Biological Factors
Genetic Influences:
Genes like CYP2A6 and DRD2 affect nicotine metabolism and the brain’s dopamine response, influencing initiation and dependence.
People with slower nicotine metabolism (due to genetic factors) are less likely to continue smoking or become dependent.
4. Youth Vulnerability
Early Initiation:
Nearly 90% of adult smokers began smoking before age 18, with an average starting age of 15 for cigarettes and 17 for e-cigarettes.
Adolescents are more vulnerable to nicotine, becoming dependent after fewer cigarettes compared to adults.
Peer Pressure:
Young people often start smoking to fit in with peers or emulate influential figures like athletes or media personalities.
Perceived Benefits:
Young women may start smoking to control weight, while young men often begin using spit tobacco to emulate professional athletes.
Misjudging Risks:
Many teens believe they can quit anytime but often develop long-term dependence.
5. Tobacco Industry Tactics
Advertising and Marketing:
Despite restrictions on cigarette ads, e-cigarette companies have leveraged social media, television, and flavored products to target youth.
Flavored Tobacco Products: Over 80% of high school and middle school e-cigarette users prefer flavored products.
Media Portrayals:
Films and TV often glamorize smoking, with lead characters depicted as successful and attractive smokers. This representation is three to four times higher than actual smoking rates in comparable populations.
6. Accessibility and Affordability
Availability:
Widespread accessibility of tobacco products, even with the federal age limit raised to 21.
Lower prices for certain tobacco products encourage use, especially among youth and low-income individuals.
7. Rationalization and Denial
Downplaying Risks:
Smokers often minimize or deny the dangers of tobacco, believing they are invincible or can quit anytime.
Media campaigns sometimes highlight these beliefs, perpetuating use.
45
Major cause of death
Cardiovascular Diseases (CVD):
Coronary Heart Disease (CHD): Smoking increases the risk of CHD by promoting atherosclerosis (the buildup of fatty deposits in arteries) and thrombosis (blood clots). Smokers have a significantly higher risk of heart attacks compared to non-smokers.
Stroke: The chemicals in tobacco smoke can damage blood vessels and lead to stroke. Smokers are at a higher risk of ischemic stroke (caused by blood clots) and hemorrhagic stroke (caused by bleeding in the brain).
2. Cancer:
Lung Cancer: Smoking is the primary cause of lung cancer, responsible for approximately 85% of cases. The carcinogens in tobacco smoke damage the DNA in lung cells, leading to cancerous mutations.
Other Cancers: Tobacco use is also linked to cancers of the mouth, throat, esophagus, pancreas, bladder, kidney, cervix, and stomach. The harmful substances in tobacco can affect various organs, increasing cancer risk.
3. Chronic Obstructive Pulmonary Disease (COPD):
Emphysema: Smoking damages the air sacs (alveoli) in the lungs, leading to emphysema, a condition characterized by breathlessness and reduced oxygen exchange.
Chronic Bronchitis: Tobacco smoke irritates the lining of the bronchial tubes, causing chronic bronchitis, which results in persistent cough and mucus production.
4. Other Health Issues:
Reduced Immune Function: Smoking impairs the immune system, making the body more susceptible to infections.
Reproductive Health Problems: In women, smoking can lead to complications in pregnancy, including miscarriage, premature birth, and low birth weight. In men, it can cause erectile dysfunction.
Osteoporosis: Smoking is associated with decreased bone density, increasing the risk of fractures.
46
How drugs affect the body (Drug-Related Factors):
Onset and Duration of Effects:
The faster a drug reaches the brain, the more likely it leads to dependence.
Effects range from minutes (e.g., crack cocaine) to hours (e.g., LSD).
Metabolism and Excretion:
Drugs are metabolized by the liver and excreted through the kidneys, sweat, breast milk, or lungs.
Interactions:
Some drugs amplify the effects of others (e.g., alcohol and sedatives), while others block effects (e.g., tranquilizers reducing cocaine-induced anxiety).
Interactions can be unpredictable and dangerous.
47
How drugs affect the body(Physical Factors)
Body Mass:
Drug effects are more pronounced in lighter individuals compared to heavier ones for the same dosage.
Health and Genetics:
General health and genetic predispositions (e.g., rapid drug metabolism) influence drug responses.
Drug Interactions:
Combining drugs can intensify, block, or alter effects, leading to unpredictable reactions.
Pregnancy:
Drug use during pregnancy (including alcohol and over-the-counter medications) poses risks to fetal development.
48
How drugs affect the body?Psychological Factors
Expectations and Placebo Effect:
Psychological expectations can strongly influence drug effects:
Believing a drug will cause a certain effect may lead to experiencing that effect, even if the drug is inactive (placebo effect).
Conversely, if someone believes a drug is inactive, they may not experience its effects even when active.
Dose-Dependent Effects:
Small doses are more influenced by psychological factors, while large doses depend on the drug’s chemical properties.
49
How drugs affect the body? Social Factors
Environment:
The physical and social setting impacts drug effects:
Pleasant settings (e.g., being with friends and music) enhance positive effects.
Unfamiliar or sterile environments (e.g., a lab) may dull or alter the experience.
Social Context:
Social surroundings shape the subjective experience:
Alcohol consumed at a lively party may induce euphoria, while the same dose taken alone may cause drowsiness or mild depression.
50
Preventable Death with Alcohol:
1.Immediate Action in Emergencies
Recognize Symptoms of Alcohol Poisoning:
Inability to wake up.
Irregular, shallow, or fewer than 8 breaths per minute.
Vomiting while semi-conscious or unconscious.
Seizures, confusion, or hypothermia.
Take Immediate Steps:
Call 911 immediately if alcohol poisoning is suspected.
Place the person on their side to prevent choking if they vomit.
Monitor breathing and pulse until help arrives.
Avoid giving food, coffee, or inducing a cold shower, as these can worsen the situation.
2. Prevent Risky Alcohol-Related Behaviors
Avoid Drunk Driving:
Use designated drivers, ridesharing apps, or alternative transportation.
Refuse to ride with anyone who has been drinking.
Watch for signs of impaired drivers and report them to the authorities.
Reduce Binge Drinking:
Educate about the dangers of consuming large quantities of alcohol in short periods, which can lead to fatal overdose or accidents.
3. Educate About Long-Term Risks
Address Chronic Misuse:
Encourage moderation and adherence to safe drinking guidelines (no more than 1 drink/day for women, 2 for men).
Promote early intervention for alcohol use disorder (AUD) to prevent chronic conditions like cirrhosis and cancer.
Discourage Alcohol Use During Pregnancy:
Inform women that no amount of alcohol is safe during pregnancy to avoid fetal alcohol spectrum disorders (FASD).
4. Address Stigma and Barriers to Treatment
Encourage Treatment:
Promote access to alcohol education, counseling, and treatment programs for those struggling with AUD.
Reduce social stigma around seeking help for alcohol problems.
Educate young adults and high-risk groups about alcohol’s effects on judgment, impulsivity, and decision-making.
Stress the connection between alcohol use and fatal accidents, aggression, and violence.
5. Avoid Dangerous Alcohol Combinations
Avoid Mixing Alcohol with Energy Drinks or Drugs:
These combinations mask the effects of alcohol, leading to higher consumption and riskier behaviors.
51
Dietary components the body must get from foods or supplements because it cannot manufacture them to meet its needs.
Essential nutrients
52
The science of food and dietary supplements, and how the body uses them in health and disease.
Nutrition
53
The process of breaking down foods into compounds the gastrointestinal tract can absorb and the body can use.
Digestion
54
The capacity to do work, measured by calories.
Energy
55
An essential nutrient that forms important parts of the body’s main structures (muscles and bones) as well as blood, enzymes, hormones, and cell membranes; also provides energy.
Protein
56
One of the building blocks of proteins; 20 common amino acids are found in foods.
Amino acid
57
Explain complete protein:
Contain all essential amino acids in adequate amounts.
Sources:
Animal-based foods: Meat, fish, poultry, eggs, milk, cheese.
Plant-based source: Soy.
58
Explain incomplete protein:
Lack one or more essential amino acids.
Sources:
Plant-based foods: Nuts, legumes (beans, peas, lentils), and grains.
59
What are the functions of proteins ?
Structural Role:
Proteins are key components of the body’s main structural parts, such as:
Muscles.
Bones.
Vital Components:
They are essential for:
Blood formation.
Production of enzymes, which facilitate chemical reactions in the body.
Production of hormones, which regulate physiological processes.
Formation of cell membranes, which protect and regulate cells.
Energy Source:
Proteins provide 4 calories per gram, serving as an energy source for the body.
Amino Acid Supply:
Proteins supply amino acids, which are building blocks for repairing and maintaining tissues.
Versatility in Function:
Proteins contribute to various processes including:
Growth and repair of body tissues.
Maintenance of immune function and production of antibodies.
By performing these functions, proteins are indispensable to the body’s structure, maintenance, and energy needs.
60
Explain Macronutrients:
Types:
Proteins: Essential for building and repairing body tissues, as well as supporting immune function.
Fats: Provide concentrated energy, support cell structures, and aid in absorbing fat-soluble vitamins.
Carbohydrates: The primary source of energy for the body.
Water: Vital for maintaining hydration, regulating body temperature, and supporting all metabolic processes.
Functions:
Provide energy (except for water).
Build and maintain body tissues.
Regulate body processes.
Sources:
Found in various food groups such as meats, dairy, grains, fruits, vegetables, and oils.
61
Explain Micronutrients:
Types:
Vitamins: Organic compounds that support enzymatic reactions, immunity, and cell maintenance.
Minerals: Inorganic elements that contribute to bone health, nerve function, and energy production.
Functions:
Support physiological functions like energy metabolism and bone formation.
Enhance immunity and repair cellular damage.
Sources:
Found in diverse foods such as fruits, vegetables, dairy, nuts, and meats.
62
Key Differences between micronutrients and macronutrients:
Quantity Required:
Macronutrients: Needed in larger amounts to meet energy and structural needs.
Micronutrients: Needed in smaller quantities but are critical for regulation and maintenance of body processes.
Energy Contribution:
Macronutrients (proteins, fats, carbohydrates): Provide calories for energy.
Micronutrients (vitamins, minerals): Do not provide energy but are essential for converting macronutrients into usable energy.
Importance in Diet:
An adequate diet ensures the intake of both macronutrients and micronutrients in sufficient amounts to:
Support daily energy needs.
Regulate and maintain various vital body functions.
Adapt to specific life stages or physical activity levels.
Understanding the balance between macronutrients and micronutrients is essential for maintaining overall health and preventing nutritional deficiencies.
63
known as lipids, are one of the three macronutrients that provide energy and serve essential roles in the body.
What are fats?
64
Example of fats:
1. Animal foods
2. Grains
3. Nuts
4. Seeds
5. Fish
6. Vegetables
65
Calories provided by grams of fat:
9 calories per gram.
66
What do fats do for your body ?
1.Energy Supply:
Fats are the most concentrated source of energy, providing 9 calories per gram.
2.Insulation and Cushioning:
Fats help insulate the body and cushion vital organs.
3.Absorption of Fat-Soluble Vitamins:
Fats assist in the absorption of fat-soluble vitamins (A, D, E, and K).
4.Flavor and Texture in Foods:
Fats add important flavor and texture to foods, making them more palatable.
5.Support for Gene Regulation:
Fats help regulate gene expression and maintain proper functioning of various body processes.
6.Essential Fatty Acids:
Linoleic acid (omega-6) and alpha-linolenic acid (omega-3) are essential fatty acids that the body needs to:
Regulate blood pressure.
Support a healthy pregnancy.
Maintain overall health.
7.Fuel During Rest and Light Activity:
Fats serve as the primary fuel source for the body during periods of rest and light physical activity.
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What are the advantages of carbohydrates and whole grains?:
Advantages of Carbohydrates
1. Primary Energy Source:
Carbohydrates provide energy for body cells, particularly:
Brain, nervous system, and red blood cells, which rely on glucose.
Muscles during high-intensity exercise.
2.Protein-Sparing Effect:
Adequate carbohydrate intake prevents the body from breaking down proteins in muscles and organs for energy, allowing proteins to focus on tissue repair and other essential functions.
3. Fuel Synthesis:
When carbohydrates are insufficient, the body uses fats and proteins for energy.
In extreme cases, the body may break down vital organ tissues to meet energy needs.
4. Blood Glucose Regulation:
Carbohydrates, particularly complex forms, break down into glucose, which is absorbed into the bloodstream.
Insulin helps cells take up glucose for energy or stores it as glycogen in the liver and muscles.
Advantages of Whole Grains
1. Nutrient Density:
Whole grains retain their bran, germ, and endosperm, making them rich in fiber, vitamins, minerals, and beneficial compounds compared to refined grains.
2. Slow Digestion:
Whole grains take longer to chew and digest, resulting in:
A slower release of glucose into the bloodstream.
Prolonged feelings of fullness, aiding appetite control and weight management.
3. Health Benefits:
Consumption of whole grains is linked to reduced risks of:
Heart disease.
Diabetes.
Obesity.
Certain cancers.
They support gastrointestinal health and regulate body weight.
4. Dietary Fiber:
Whole grains are high in fiber, which:
Improves digestive health.
Reduces cholesterol levels.
Aids in the prevention of chronic diseases.
5. Blood Sugar Management:
Whole grains provide a slower rise in blood glucose levels, making them beneficial for managing diabetes.
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Carbon-containing substances needed in small amounts to help promote and regulate chemical reactions and processes in the body.
Vitamins
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Fat-Soluble Vitamins functions:
Vitamin A
Functions: Immune function, vision maintenance, skin health, and support for the linings of the nose, mouth, and digestive/urinary tracts.
Sources: Liver, milk, butter, cheese, fortified margarine, carrots, spinach, orange, and deep green vegetables/fruits.
Vitamin D
Functions: Development/maintenance of bones and teeth, promotion of calcium absorption.
Sources: Fortified milk/margarine, fish oils, butter, egg yolks, and sunlight exposure on skin.
Vitamin E
Functions: Protection/maintenance of cellular membranes.
Sources: Vegetable oils, whole grains, nuts/seeds, green leafy vegetables, asparagus, peaches.
Vitamin K
Functions: Production of factors essential for blood clotting and bone metabolism.
Sources: Green leafy vegetables and smaller amounts in other foods.
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Water-Soluble Vitamins Functions:
Water-Soluble Vitamins:
Biotin
Functions: Synthesis of fats, glycogen, and amino acids.
Sources: Cereals, yeast, egg yolks, soy flour, liver.
Folate (Folic Acid)
Functions: Amino acid metabolism, RNA/DNA synthesis, new cell synthesis.
Sources: Green leafy vegetables, yeast, oranges, whole grains, legumes, liver.
Niacin
Functions: Conversion of carbohydrates, fats, and proteins into usable energy.
Sources: Eggs, poultry, fish, milk, whole grains, nuts, enriched breads/cereals, meats, legumes.
Pantothenic Acid
Functions: Metabolism of fats, carbohydrates, and proteins.
Sources: Animal foods, whole grains, broccoli, potatoes.
Riboflavin
Functions: Energy metabolism, maintenance of skin, mucous membranes, and nervous system structures.
Sources: Dairy products, enriched breads/cereals, lean meats, poultry, fish, green vegetables.
Thiamin
Functions: Conversion of carbohydrates into usable energy, appetite/nervous system maintenance.
Sources: Whole-grain/enriched breads/cereals, organ meats, lean pork, nuts, legumes.
Vitamin B-6
Functions: Amino acid/glycogen metabolism.
Sources: Eggs, poultry, fish, whole grains, nuts, soybeans, liver, kidney, pork.
Vitamin B-12
Functions: Blood cell synthesis, other metabolic reactions.
Sources: Meat, fish, poultry, fortified cereals.
Vitamin C
Functions: Maintenance/repair of connective tissue, bones, teeth, cartilage; promotion of healing; iron absorption.
Sources: Peppers, broccoli, spinach, Brussels sprouts, citrus fruits, strawberries, tomatoes, potatoes, cabbage.
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Exercise & Disease Prevention:
1.Cardiovascular Disease (CVD)
Sedentary lifestyles increase CVD risk by up to 240%.
Exercise reduces CVD risk factors: cholesterol levels, blood pressure, and insulin resistance.
Healthy Blood Lipids:
Increases HDL ("good cholesterol"), decreases LDL ("bad cholesterol") and triglycerides.
High Blood Pressure: Reduced through regular endurance and strength exercises.
Coronary Artery Disease: Exercise prevents artery blockages and enhances arterial function.
Stroke: Regular activity lowers the risk.
2. Cancer
Physical activity reduces the risk of 13 out of 26 cancers, including colon, liver, and breast cancers.
Mechanisms include faster gastrointestinal movement, lower insulin levels, and enhanced immune function.
3. Osteoporosis
Weight-bearing and strength exercises maintain bone density and muscle health.
Improves balance, reducing fall risk.
Essential alongside adequate calcium, vitamin D, and normal hormone levels.
4. Type 2 Diabetes
Exercise prevents diabetes by increasing insulin sensitivity and burning excess sugar.
Helps maintain healthy body fat levels and is essential for managing the disease.
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Exercise & Psychological and Emotional Wellness
Reduces Anxiety: Decreases symptoms of worry, panic, and social anxiety.
Lowers Depression: Effective as psychotherapy for mild to moderate cases.
Improves Sleep: Enhances sleep quality and helps people fall asleep faster.
Reduces Stress: Helps manage all forms of stress more effectively.
Boosts Self-Esteem: Improves confidence, body image, and self-efficacy.
Enhances Creativity and Cognition: Improves short-term memory, alertness, and intellectual functioning over time.
Improves Work Productivity: Enhances time management, interpersonal skills, and work quality.
Encourages Social Interaction: Provides opportunities for positive connections with others.
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Exercise Improved Immune FunctionL
Moderate endurance exercise enhances immune system activity, helping the body resist colds and upper respiratory infections.
Physically fit individuals experience fewer illnesses compared to those who are sedentary.
Excessive training, however, can suppress immune function, making the body more susceptible to illness.
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Exercise Prevention of Injuries and Low-Back Pain:
Increased muscle strength and endurance:
Protects against injuries by supporting spinal stability and promoting proper posture.
Improves body mechanics during daily activities such as walking, lifting, and carrying.
Core muscle endurance (abdomen, hips, lower back, and legs):
Maintains proper back alignment.
Helps prevent low-back pain, a condition affecting over 85% of Americans at some point in their lives.
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Exercise Improved Wellness for Life:
Universal benefits: Regardless of fitness level, everyone can enjoy the wellness benefits of regular exercise.
Quality of life: Exercise improves physical, mental, and emotional well-being, enhancing life satisfaction.
Long-term health: Regular physical activity helps counteract the natural decline in resilience with age, promoting a longer and healthier life.
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The body’s ability to respond or adapt to the demands and stress of physical effort.
Physical fitness
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Physical capabilities that contribute to health, including cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.
Health-related fitness
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The ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity.
Cardiorespiratory endurance
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Exercise intended to improve cardiorespiratory endurance.
Cardiorespiratory endurance training
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Benefits of Cardiorespiratory Endurance:
Improved Heart and Circulatory System:
The heart pumps more blood per heartbeat, increasing overall efficiency.
Resting heart rate decreases, reducing strain on the heart.
Resting blood pressure lowers, promoting better cardiovascular health.
Blood supply to tissues improves, ensuring sufficient oxygen and nutrient delivery.
Enhanced Metabolic and Body Function:
Metabolic health improves, aiding in fuel processing and cell regulation.
The body becomes more efficient at cooling itself during physical activities.
Physical and Emergency Preparedness:
A healthy heart better withstands daily stress, emergencies, and long-term wear and tear.
Supports sustained, high-intensity physical activity and emergency responsiveness.
Reduced Risk of Chronic Diseases:
Associated with lower risks of heart disease, diabetes, colon cancer, stroke, depression, and anxiety.
Linked to reduced premature death from all causes.
Muscle and Energy Efficiency:
Improves the ability of muscles and the liver to use energy from food effectively.
Enables more physical activity with less effort.
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Benefits of Cardiorespiratory Training:
Heart and Circulatory Strength:
Strengthens the heart, improving its ability to pump blood efficiently.
Enhances the overall function of the cardiorespiratory system.
Improved Physical Systems:
Increases blood volume, ensuring better oxygen and nutrient delivery.
Boosts the body’s capacity to cool itself, reducing the risk of overheating.
Enhanced Metabolic Function:
Improves the efficiency of metabolic processes, supporting energy use during exercise.
Activity-Based Development:
Activities like walking, jogging, cycling, and group aerobics, which involve continuous and rhythmic movements, effectively enhance endurance and training outcomes.
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The force a muscle can produce with a single maximum effort.
Muscular strength
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The ability of a muscle or group of muscles to remain contracted or to contract repeatedly for an extended period.
Muscular endurance
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The joints’ ability to move through their full range of motion.
Flexibility
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Fat incorporated in various tissues of the body; critical for normal body functioning.
Essential fat
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Connective tissue in which fat is stored.
Adipose tissue
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Fat located under the skin.
Subcutaneous fat
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Fat located around major organs; also called intra-abdominal fat.
Visceral fat
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Body Fat Distribution
Measurement Methods:
Waist Circumference:
A measurement above 40 inches (102 cm) for men or 35 inches (88 cm) for women is associated with increased risk for chronic diseases.
Waist-to-Hip Ratio (WHR):
WHR > 0.94 for young men and > 0.82 for young women correlates with increased risk of heart disease and diabetes.
Recent studies indicate waist circumference alone is a stronger predictor of disease risk than WHR.
Fat Distribution Patterns:
Android (Apple-shaped):
Fat stored in the upper body, especially the abdomen (visceral fat).
Associated with higher risk of cardiovascular disease, diabetes, stroke, certain cancers, and mortality.
Gynoid (Pear-shaped):
Fat stored in the hips, buttocks, and thighs (subcutaneous fat).
Lower risk compared to android distribution.
Health Risks of Abdominal Obesity:
Independent of BMI: Large waist circumference can increase risk of high blood pressure, diabetes, and cardiovascular disease even for individuals with normal BMI.
Metabolic Syndrome: Abdominal obesity is a major component, often signaling risk for diabetes and heart disease.
Visceral vs. Subcutaneous Fat:
Visceral Fat:
Surrounds and infiltrates organs.
More harmful due to its metabolic activity:
Produces inflammatory chemicals.
Increases blood fat levels, insulin resistance, and cardiovascular risks.
Subcutaneous Fat:
Softer and less metabolically active.
Lower disease risk compared to visceral fat.
Why Visceral Fat is Harmful:
Mobilized more easily into the bloodstream, raising disease-related blood fat levels.
Produces substances that negatively impact blood vessels and insulin sensitivity.
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A disease that disrupts normal metabolism, interfering with cells’ ability to take in glucose for energy production.
Diabetes mellitus
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Risk Factors for Diabetes:
Obesity:
People with obesity are more than three times as likely to develop type 2 diabetes compared to those without obesity.
Excess body fat, especially abdominal (visceral) fat, is strongly associated with insulin resistance.
Physical Inactivity:
Sedentary lifestyles increase the risk of type 2 diabetes.
People with type 2 diabetes tend to spend more time in sedentary behaviors.
Age:
The risk of developing diabetes increases with age.
Family History:
A family history of diabetes significantly increases the risk.
Lifestyle Factors:
Poor diet and unhealthy lifestyle choices contribute to the development of type 2 diabetes.
Race and Ethnicity:
Native Americans, Alaska Natives, African Americans, and Hispanics have higher rates of diabetes compared to Asian Americans and White Americans.
Insulin Resistance:
Reduced sensitivity of cells to insulin is a common precursor to type 2 diabetes.
Gestational Diabetes:
Women who experience gestational diabetes during pregnancy are at higher risk of developing type 2 diabetes later in life.
Prediabetes:
Blood sugar levels that are higher than normal but not yet at the diabetes threshold increase the likelihood of progressing to type 2 diabetes without preventive measures.
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Early warning signs for Diabetes:
Frequent urination.
Extreme hunger or thirst.
Unexplained weight loss.
Extreme fatigue.
Blurred vision.
Frequent infections.
Slow wound healing.
Tingling or numbness in hands or feet.
Generalized dry skin and itching without a rash.
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The energy required (in calories) to maintain vital body functions while the body is at rest, including respiration, heart rate, body
Resting metabolic rate (RMR)
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A condition that occurs when energy intake equals energy expenditure; the key to achieving and maintaining a healthy body weight.
Energy balance
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Effective strategies for healthy weight management:
Dietary Adjustments
Increase Nutrient Density and Lower Energy Density:
Eat whole fruits with breakfast and as desserts.
Add extra vegetables to sandwiches, casseroles, stir-fries, pizza, pasta, and fajitas.
Begin meals with broth-based soup or salads.
Snack on fresh fruits and vegetables instead of processed snacks.
Limit energy-dense foods like butter, mayonnaise, cheese, and fatty meats.
Choose nutrient-rich beverages like low-fat milk over sugary drinks.
Avoid processed foods high in added sugars and refined carbs.
Fat and Sugar Substitutes:
Fat substitutes like carbohydrate-, protein-, or fat-based replacers can reduce calorie intake but may not always be healthier.
Nonnutritive sweeteners and sugar alcohols provide few or no calories and are often used in low-calorie products but should not replace nutrient-dense foods.
Nuts:
High in healthy fats, protein, and fiber, nuts suppress appetite and support weight loss when eaten in moderation.
Physical Activity
Regular physical activity increases resting metabolic rate (RMR), burns calories, and builds muscle mass.
Exercise aids in long-term weight management by preserving fat-free mass and preventing RMR decline associated with calorie restriction.
Physical activity improves mood, sleep quality, and self-esteem, contributing to sustained healthy behaviors.
Eating Habits
Avoid extreme food restrictions; adopt a balanced, flexible approach to eating ("everything in moderation").
Prioritize whole, unprocessed foods to maintain muscle mass and healthy metabolism.
Intermittent Fasting:
Syncs eating with circadian rhythms and reduces evening calorie intake.
Studies show intermittent fasting can achieve weight loss, but long-term effects on metabolism need more research.
Behavioral and Emotional Strategies
Positive Self-Talk:
Replace self-deprecating thoughts with motivating and realistic beliefs.
Realistic Goals:
Focus on achievable lifestyle changes rather than perfection.
Coping Strategies:
Recognize and address emotional eating.
Replace food as a coping mechanism with healthier activities, such as exercise, journaling, or connecting with others.
Environmental and Social Considerations
Evaluate and modify the environment to support healthy choices (e.g., remove unhealthy snacks, stock nutrient-dense options).
Engage with public health initiatives that promote walkable communities, transparent food labeling, and reduced marketing of unhealthy foods.
By integrating these strategies, individuals can adopt a holistic, sustainable approach to weight management and overall health.
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Risk Factors for Unhealthy Weight Gain Based on the Text
Genetic Factors:
Genetic predisposition influences body size, fat distribution, and metabolic rate.
Certain genes may increase susceptibility to obesity.
Lifestyle Factors:
Poor dietary choices, including high-calorie and nutrient-poor diets.
Physical inactivity contributes significantly to weight gain.
Insufficient sleep affects metabolism and appetite regulation, leading to overeating.
Environmental Influences:
An obesogenic environment promotes overconsumption of high-calorie, processed foods.
Limited access to affordable, healthy food options in low-income neighborhoods.
Marketing of unhealthy foods, especially to children, encourages poor eating habits.
Hormonal and Metabolic Factors:
Hormonal changes during puberty, pregnancy, or menopause increase fat accumulation.
Insulin resistance and reduced cell sensitivity to insulin can lead to fat storage.
A low resting metabolic rate (RMR) can make weight management more difficult.
Psychological and Emotional Factors:
Stress, emotional eating, and low self-esteem contribute to overeating and unhealthy habits.
Use of food as a coping mechanism for loneliness, boredom, or anxiety.
Health Conditions:
Conditions like diabetes, metabolic syndrome, and hormonal imbalances increase the risk of weight gain.
Sedentary lifestyles and other chronic diseases exacerbate weight issues.
Social and Cultural Factors:
Family history of obesity and shared unhealthy habits.
Cultural norms that encourage overeating or unhealthy food choices.
Lack of community support for active lifestyles (e.g., absence of parks or walkable spaces).
Age:
Weight gain becomes more likely with age due to a decline in metabolic rate and muscle mass.
Ethnicity and Race:
Higher obesity rates are observed among certain racial and ethnic groups (e.g., Native Americans, African Americans, and Hispanics).
Medical Side Effects:
Certain medications can contribute to weight gain by altering appetite or metabolism.
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Body image disorders:
Body Image
Definition: Body image involves perceptions, attitudes, and emotions about one's body. Negative body image is linked to dissatisfaction with one's appearance.
Sociocultural Influence: Unrealistic cultural ideals, especially in Western society, contribute to body dissatisfaction and unhealthy behaviors.
Improving Body Image: Positive body image can improve without weight loss or physical changes. Acceptance and realistic expectations are crucial for wellness.
Heredity and Environmental Factors
Heredity: Genetics may predispose individuals to eating disorders, but environmental and psychological factors play a critical role in their expression.
Family Environment:
Hostility, abuse, or lack of cohesion can increase eating disorder risk.
Overprotective or rigid parenting may contribute to disordered eating.
Cultural and Social Influences:
Negative comparisons with others can harm self-esteem.
Stressful life changes, such as starting college, can trigger eating disorders.
Early Onset: Eating disorders can begin as early as age 6, with increasing prevalence among younger children.
Sexual and Gender Minority Populations: These groups face higher risks due to discrimination, minority stress, and body dissatisfaction.
Eating Disorders
Anorexia Nervosa:
Characteristics: Extreme fear of weight gain, distorted body image, restrictive eating, and possible purging.
Health Risks: Severe weight loss, organ damage, electrolyte imbalances, and the highest mortality rate of any psychiatric disorder.
Bulimia Nervosa:
Characteristics: Cycles of binge eating and purging, often with normal weight but secretive eating behaviors.
Health Risks: Tooth decay, esophageal damage, cardiac issues, and menstrual problems.
Binge-Eating Disorder:
Characteristics: Uncontrolled eating followed by guilt, often associated with emotional coping mechanisms.
Health Risks: Obesity-related conditions, depression, and anxiety.
Other Specified Feeding or Eating Disorders (OSFED):
Includes atypical anorexia nervosa, purging disorder, and night eating syndrome.
Avoidant Restrictive Food Intake Disorder (ARFID):
Severe food limitations without body weight concerns.
Orthorexia:
Obsessive focus on "healthy eating" to the point of harm.
Psychological and Emotional Factors
Low Self-Esteem: Linked to body dissatisfaction and eating disorders.
Stress Coping: Many individuals use disordered eating to manage emotional pain and stress.
Rigid Dieting: Increases feelings of deprivation and risk for eating disorders.
Health Risks of Eating Disorders
Physical complications include cardiovascular issues, gastrointestinal damage, hormonal imbalances, and skeletal problems.
Psychological risks include depression, anxiety, and social withdrawal.
High Mortality: Anorexia nervosa has the highest fatality rate of any psychiatric disorder.
Treatment and Recovery
Multidisciplinary Approach:
Combines psychotherapy, medical care, and nutritional counseling.
Addresses both behaviors and emotional factors.
Family Involvement: Family therapy is often recommended.
Hospitalization: Necessary in severe cases involving emaciation or medical emergencies.
Support Groups: Provide additional resources and encouragement.
Prevention and Awareness
Early Recognition:
Warning signs include sudden weight changes, preoccupation with food, and extreme behaviors like purging or overexercising.
Address concerns early by speaking to the individual privately and offering support.
Healthy Change and Acceptance:
Focus on health, not weight, and adopt realistic body image goals.
Support movements like Health at Every Size (HAES) to shift focus from weight to overall wellness.
Supporting Others
Express concern without judgment and provide resources.
Avoid giving simplistic advice about eating habits.
Seek professional guidance if the situation is severe or an emergency.
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The mental representation a person holds about their body at any given time, consisting of perceptions, images, thoughts, attitudes, and emotions about the body.
Body image
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A serious disturbance in eating patterns or eating-related behavior, characterized by a negative body image and concerns about body weight or body fat.
Eating disorders
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Cardiovascular disease caused by the deposit of fatty substances (called plaque) in the walls of the arteries.
Atherosclerosis
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A heart attack caused by the complete blockage of a main coronary artery.
Myocardial infarction
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Damage to, or death of, heart muscle, resulting from a failure of the coronary arteries to deliver enough blood to the heart; also known as myocardial infarction (MI).
Heart attack
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Symptoms of a Heart Attack
Symptoms of a Heart Attack (Myocardial Infarction):
Chest Pain or Pressure:
Often in the center or left side of the chest.
Can feel like pressure, squeezing, fullness, or pain.
May resemble heartburn or indigestion.
Pain may last for several minutes or come and go.
Upper Body Discomfort:
Pain or discomfort in one or both arms, the back, shoulders, neck, jaw, or upper part of the stomach (above the navel).
Shortness of Breath:
May occur with or without chest discomfort.
Can happen during rest or mild activity.
Excessive Sweating:
Cold sweat may develop.
Nausea and Vomiting:
Feeling sick or vomiting may occur.
Loss of Consciousness:
Fainting or sudden unconsciousness.
Additional Notes:
Silent Heart Attacks:
Some heart attacks, especially in people with diabetes, women, and older adults, may occur without chest pain or noticeable symptoms.
Symptoms in Women:
Women may experience more shortness of breath, nausea, vomiting, unusual tiredness (sometimes for days), and pain in the back, shoulders, and jaw.
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Impeded blood supply to some part of the brain, resulting in the destruction of brain cells; also called a cerebrovascular accident (CVA).
Stroke
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Warning Signs of Stroke
Sudden Numbness or Weakness:
Especially on one side of the body, affecting the face, arm, or leg.
Sudden Confusion:
Difficulty speaking or understanding speech.
Sudden Trouble Seeing:
Vision loss or disturbances in one or both eyes.
Sudden Trouble Walking:
Dizziness, loss of balance, or coordination.
Severe Headache:
A sudden, intense headache with no known cause.
Acronym to Remember:
FAST:
Facial drooping
Arm weakness
Speech difficulty
Time to call 9-1-1
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Symptoms of Stroke:
Paralysis or Muscle Weakness:
May affect one side of the body.
Speech Impairment:
Difficulty speaking or slurred speech.
Vision Problems:
Blurred vision or complete vision loss.
Walking Disability:
Impaired balance or coordination.
Memory Loss:
Difficulty recalling information or changes in behavior.
Cognitive Decline:
Reduced mental and cognitive skills (often associated with silent strokes).
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Risk Factors for Stroke
Hypertension (High Blood Pressure):
A leading cause of both ischemic and hemorrhagic strokes.
Atrial Fibrillation:
An abnormal heart rhythm that increases the risk of clot formation.
Obesity:
Excess weight contributes to high blood pressure and other risk factors.
Smoking:
Damages blood vessels and increases the risk of atherosclerosis.
Diabetes:
Associated with damage to blood vessels.
Age:
Risk increases significantly with age.
Family History:
Genetic predisposition to stroke or cardiovascular diseases.
High Cholesterol:
Leads to atherosclerosis, increasing stroke risk.
Physical Inactivity:
Contributes to other risk factors such as obesity and hypertension.
Excessive Alcohol Consumption:
Elevates blood pressure and other risk factors.
Additional Risk Indicators:
Transient Ischemic Attacks (TIAs):
Often referred to as “ministrokes,” these are warnings of a potential full-blown stroke.
Carotid Artery Narrowing:
Increases the likelihood of ischemic strokes.
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A condition resulting from the heart’s inability to pump enough blood to keep up with the body’s metabolic needs; blood backs up in the veins leading to the heart, causing an accumulation of fluid in various parts of the body.
Congestive heart failure
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Advanced cancer that has spread to another organ
Stage 4 cancer
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Stage 4 cancer symptoms:
General Symptoms:
Persistent fatigue or weakness.
Significant and unintentional weight loss.
Loss of appetite.
Severe pain, often localized to the affected areas.
Difficulty breathing or shortness of breath.
Recurrent fevers or infections.
Organ-Specific Symptoms:
Lungs: Chronic cough, chest pain, or coughing up blood.
Liver: Jaundice (yellowing of the skin or eyes), abdominal swelling, or pain.
Bones: Fractures, severe bone pain, or swelling.
Brain: Headaches, seizures, or neurological deficits like vision or speech changes.
Systemic Symptoms:
Swollen lymph nodes or lumps under the skin.
Bleeding or bruising easily.
Skin changes or lesions, especially if cancer involves the skin or underlying tissues.
Emotional and Psychological Effects:
Anxiety, depression, or changes in mental clarity due to disease burden or treatment side effects.
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Dietary Factors and Cancer Risk
Dietary Factors Influencing Cancer Risk:
Dietary Fat and Meat:
High-fat diets and red/processed meats may increase the risk of colon, stomach, and prostate cancers.
Omega-6 fats are associated with higher cancer risk, while omega-3 fats are not.
Foods Cooked at High Temperatures:
Acrylamide, a probable human carcinogen, forms in starch-based foods fried or baked at high temperatures (e.g., french fries, snack chips).
Fiber:
Although fiber's exact role in cancer prevention remains unclear, high-fiber diets are recommended for overall health benefits.
Protective Role of Fruits, Vegetables, and Nutrients:
Antioxidants:
Vitamins C, E, selenium, and carotenoids help block carcinogens and reduce harmful effects.
Phytochemicals:
Plant substances that protect against chronic diseases, including cancer. Examples include:
Sulforaphane: Found in broccoli, boosts protective enzymes to neutralize dietary carcinogens.
Allyl sulfides: In garlic and onions, enhance cancer-fighting immune cells.
Resveratrol: In grapes and red wine, suppresses tumor growth.
Examples of Foods with Phytochemicals and Their Effects:
Chili Peppers: Capsaicin neutralizes nitrosamines and blocks carcinogens from cigarette smoke.
Citrus Fruits & Berries: Flavonoids act as antioxidants and suppress malignant changes in cells.
Cruciferous Vegetables: Isothiocyanates boost cancer-fighting enzymes and block tumor growth.
Tea (Green, Oolong, Black): Polyphenols prevent cancer cell multiplication and aid in excreting carcinogens.
Whole Grains & Flax Seeds: Phytoestrogens block estrogen effects on cell growth, lowering risk.
Key Phytochemical-Rich Foods and Their Actions:
Garlic and Onions: Boost enzyme levels that break down carcinogens.
Carotenoid-Rich Vegetables: Reduce levels of cancer-promoting enzymes and inhibit cancer spread.
Whole Grains and Legumes: Contain phytic acid that binds iron, preventing free radical damage.
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Carcinogens:
Natural Carcinogens:
Some carcinogens occur naturally in the environment, such as:
Viruses.
UV rays from the sun.
Manufactured Carcinogens:
Synthetic substances created by humans may act as carcinogens.
These are often present:
Occasionally in the general environment.
More frequently in workplace settings in specific industries.
Cancer Deaths from Carcinogens:
Approximately 6% of cancer deaths are linked to environmental carcinogen exposure:
4% from occupational exposure.
2% from naturally occurring or human-made pollutants in the broader environment.
Implications:
Workplace and environmental safety measures are critical to reducing carcinogen-related cancer risks.
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A naturally occurring substance found in plant foods that may help prevent chronic diseases such as cancer and heart disease; phyto means “plant.”
Phytochemical
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Any of a group of yellow-to-red plant pigments that can be converted to vitamin A by the liver; many act as antioxidants or have other anticancer effects. The ___________ include beta-carotene, lutein, lycopene, and zeaxanthin.
Carotenoid
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_________ arise from epithelia tissues that cover external body surfaces, line internal tubes and cavities, and form the secreting portion of glands. This type of cancer is the most common. Major sites include the skin, breast, uterus, prostate, lungs, and gastrointestinal tract.
Carcinomas
