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Nutrition 1 semester 2 > Life stage requirements > Flashcards

Life stage requirements Flashcards

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1
Q

Breast milk - name the compounds it contains to help colonise the digestive tract and build the immune system

A

Bifidobacteria and prebiotic oligosaccharides. 700+ species of bacteria

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2
Q

What conditions can breast feeding reduce the likelihood of in a child

A

allergies, asthma, eczema

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3
Q

List benefits of breast feeding for the mother

A

conserves iron stores
cheap
protection against breast and ovarian cancer
delays return of ovulation (prolactin inhibits GnRH)
Aids weight loss
Supports mother/baby relationship (oxytocin)

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4
Q

List the macronutrient composition of breast milk

A

88% water
6-7% carbs - lactose
3-5% lipids - linoleic, linolenic acid, AA, DHA
less than 1% protein
Enzymes for digestion and transport of nutrients

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5
Q

What is colostrum and what is its purpose

A

pre milk: mostly serum with antibodies and white blood cells

Protects infant from infection, inactivate pathogenic bacteria, laxative to expel waste accumulated during foetal development

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6
Q

What are the compounds within colostrum that provide support for the immune system

A

secretory IgA, Vit A, Zn, bifidus factors (for friendly bacteria)

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7
Q

What are the compounds within colostrum that protect the infant from harmful bacteria

A

Lactoferrin - iron binding protein that prevents bacteria from accessing the iron they need to grow

Lactadherin - protein that fights off rotavirus

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8
Q

What are the benefits of breast milk over formula

A

delays atopic dermatitis, cow milk allergy and wheezing

Protects against CVD

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9
Q

What minerals are in breast milk

A

Ca content ideal for bone growth
Zn
low in sodium (immature kidneys)
Small Fe content but high bioavailability

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10
Q

What is the benefit of delayed cord clamping

A

babies get 30% more iron rich blood, O2, erythrocytes, leukocytes and stem cells.

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11
Q

What are the recommended time frames for breast feeding

A

6 months exclusive, then up to two years

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12
Q

List key nutrients required post partum and why

A

Protein - needed for breast milk

Iron - increase blood volume and lower fatigue

Zinc - needed for production of ovarian hormones. Depletion can contribute to PPD

B vits - ATP production, PPD protection (B2)

EPA/DHA - nerual and eye development of foetus and postpartum mother loses DHA from brain tissue as passed to infant

Magnesium - energy. low levels contribute to PPD

Vit C - collagen synthesis / wound healing; absorption of non-haem iron. Depleted by stress

Vit D - reduces risk of PPD. Role in commensal bacterial colonisation

Probiotic foods - babies receive beneficial bacteria from mother. Esp important if C section or antibiotic use

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13
Q

What is the general traditional care given to mothers in China/Korea/India

A

They are nourished, nurtured for a period of time after and kept with the baby. Up to 40 days

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14
Q

What are the energetics of pregnancy

A

Moisture

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15
Q

What are the signs of excess moisture

A

hungry, emotional, lethargic, congested

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16
Q

What foods should be avoided in pregnancy according to the energetics

A

damp forming - dairy/refined

Excess fluids (mulilagenous)

Sweet and high water content fruits

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17
Q

What foods should be focussed on during pregnancy to support the energetics of moisture

A

Drying foods - whole grains, legumes, crunchy foods.

Warming foods - herbs and spices

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18
Q

What nutrition advice should be given during lactation

A

Daily nutrient requirements are higher than pregnancy - don’t skip meals especially breakfast. Don’t trigger the stress response which can affect milk production.

Eat to satisfaction - oxytocin triggers the milk ejection reflex

Drink to thirst - no over.under. Filtered water.

Avoid cold foods and drinks. esp if low milk/mastitis

Whole, fresh, well cooked, organic, energetically neutral

Pro and pre biotics

EPA/DHA

AVOID :
salted/sweetened/cows diary
caffeine (interferes with Fe availability), alcohol (inhibits with oxytocin) smoking

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19
Q

What methods can you try if milk supply low

A

fenugreek or fennel seed tea - 2-3 cups/day

Chamomile/lemon balm to reduce stress

Feed more as milk increases with demand

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20
Q

What are the most common foods that baby’s develop an intolerance to when consumed by the mother

A

peanuts, tree nuts, wheat, cows milk, eggs, fish

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21
Q

What problems with the baby can early weaning lead to

A

Allergies.

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22
Q

When weaning what foods should not be introduced until nearer 12 months

A

peanuts, wheat, fish, eggs

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23
Q

How should a child be weaned

A

introduce single ingredient foods one at a time with 3-4 day intervals.

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24
Q

What are the benefits of baby led weaning

A

supports hand eye coordination, chewing, dexterity
Explore taste and texture
Encourage self regulation
Less time consuming to prepare pureed foods

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25
What foods should not be included when weaning
concentrated sweets, baby food desserts Foods with sugar alcohols eg sorbitol Canned veg - too much sodium/sugar/preservatives Honey - botulism risk Soya products - hard to digest Cows milk - excess protein and can cause iron deficiency anaemia.
26
How can iron deficiency anaemia be avoided in childhood - as well as supporting nutrition
Avoid cows milk - inhibits absorption of iron Optimise digestion and gut health - pro and pre biotic foods Avoid processed foods Eliminate inhibiting substances eg caffeine
27
If a child chooses a vegan/vegetarian diet, what nutrients in particular should be considered
DHA rich, Ca, non-haem iron, B12, Vit D.
28
What factors affect food choices in adolescence
Physiological - growth spurts/drug use Social - peers, social media Economical
29
What can inadequate protein consumption lead to in adolescence
loss of lean BM and delayed growth
30
Why are healthy fats so important during adolescence
EFAs needed for production of sex hormones, as well as skin, hair, nails. Fat intake should not exceed 30-35% total caloric intake
31
Name micronutrients essential for adolescence
Anything that supports reproductive health, growth and metabolism - Ca, Fe, Zn, protein, Bs Se etc Calcium - bone development and bone mass. Also need exercise and avoid fizzy drinks/alcohol/caffeine/fast food. Vid D and Mg - for bone support Iron - need increases as blood volume increases. Menstruation. (almonds, apricots, avo, sunflower and pumpkin seeds) and vit c for absorption (broccoli, citrus fruit, peppers, sweet spud)
32
What are the key benefits of breastfeeding for babies and mothers
Delays ovulation Promotes weight loss due to energy use Release of oxytocin promotes mother/baby bond Supports gut microbiome for baby due to Calcium for bone growth Zn and Fe bioavailable Prevents/delays atopic dermatitis and cows milk allergy
33
List three key postpartum nutrients and explain their importance
Vitamin C - collagen synthesis and healing and absorption of non haem iron. Depleted in stress Magnesium - energy production and important for avoiding PPD B vitamins - energy production and important for avoiding PPD Probiotics / EPA DHA / vit D
34
What would you recommend to a new mother to help her establish breast feeding
Hire a doula Feed on demand Pump so you get a rest between feeds find support groups Spend first week at home
35
How can you tell if a baby is ready for the introduction of solids
Grabbing food Sitting up At least six months
36
Which foods should be avoided when breastfeeding
Caffiene, alcohol, chocolate, soft drinks
37
What foods should be avoided when weaning
Condensed sugar products Sugar alcohols such as sorbitol Canned veg - high salt/sugar/preservative Honey - botulism
38
List contributing factors for childhood obesity
Food quality - high processed and hyperpalatable foods, reduced energy, gut dysbiosis. Big portions
39
What would you recommend to a parent who has a picky eater
Lead by example Don't bribe or manipulate make mealtimes pleasant
40
What factors can influence food intake in adolescents
Peers and social media Energy requirements Alcohol consumption Economical
41
Explain why iron needs to increase during adolescence
Greater blood volume required as child grows. In females menstruation increases need, through to menopause. In males lean body mass growth.
42
List some of the physiological changes that occur with age
lowered hormone levels Decreased bone density and muscle mass Neurological decline GIT affected by reduced stomach acid, dysphagia and reduced taste Heart valves and arteries stiffen Immunity - dysregulation of system Skin - loss of integrity
43
What factors can accelerate ageing
Lifestyle - diet, exercise Stress Socioeconomic status Diseases and meds
44
What percentage do genes V lifestyle contribute to ageing
30 / 70
45
What is a telemore
DNA protein structure found at each end of chromosomes. A small portion of telomeric DNA is lost with each cell division
46
How do telomeres serve as a biological clock
when the length reaches a critical limit the cell undergoes apoptosis.
47
What are the energetics of mature years and what food should be used
dryness - wrinkles, skin, joints Soups, smoothies, sweet and high water content, root veg, nut milks, mucilaginous, herbal teas
48
What are the energetics of old age and what foods can be used to support
Coldness - digestive weakness, reduced circulation, declining mobility Warm, cooked, mildly spiced to increase body temp, digestive power, circulation
49
How does body composition change with age and what is sarcopenia
fat mass and visceral fat increases Lean muscle mass decreases Sarcopenia - age related loss of muscle mass, strength and function. Increases risk of falls and fractures. Accelerates with decreased physical activity
50
What are the contributing factors to sarcopenia
sedentary lifestyle change in body composition Poor nutritional status Hormonal change inflammation (increased interleukin 6 and CRP) chronic diseases
51
What two factors affect energy balance in the elderly
Age related loss of lean muscle mass - this affects body composition. Basic metabolic rate declines as physical activity does Increase in fat mass increases risk of CVD, diabetes, obesity which influces energy balance
52
What can cause malnutrition in the elderly and with what consequences
reduced food intake - due to changes in taste/smell/gastric hormones/depression Cachcexia - side effect of cancer/COPD Strike/demential can lead to dysphagia LEADS TO depression, impaired immunity, loss of mucosal integrity/absoprtion, loss of muscle mass and strength
53
What is poor oral health associated with in the elderly (the cause)
Xerostomia - causing difficulty in chcewing/swallowing Dentures Poor nutritional status - high refined sugars/low antiox
54
What factors affect food choices in the elderly
Physiological - eg hand tremors Social - isolation/depression Economical Reduced appetite - poss due to increased CCK with ageing resulting in increased satisfaction
55
What changes occur in the GI tract with age and how can they be supported
IF production declines Achlorhydria - reduced HCl leading to poor digestion/B12 def, SIBO, Fe def Gastric motility and emptying impaired Support with chewing/bitter greens, avoid drinking with meals
56
What cardiovascular changes occur with age and how can they be supported
Decreased arterial wall compliance/thickening/stiffening of arteries Decreased max heart rate increased left ventricular muscle mass Use whole foods rich in antioxidant, increase bitter foods, and heart nourishing foods such as garlic and rosemary Aerobic exercise
57
What changes occur with renal function with age and with what consequences
Kidney cortex volume decreases renal cysts increase Nephrosclerosis increases Problems with urination Difficulty regulating sodium concentration Shows as low GFR on blood test
58
What vitamin deficiency is linked with cognitive impairment
Bs - folate B12 and B6 - they can contribute to raised homocysteine, as risk factor for alzheimers
59
Both innate and adaptive immune functions are dysregulated in older age - what immune cells progressively declines and with what consequences
T-lymphocyte Increase risk of severe infections and cancer
60
What nutrients should be optimised to ensure strong immunity
A C E Zn, Se, Fe Poor protein reduces lymphocyte proliferation
61
what changes occur within the skeletal system with age and how can we support
Bones lose density - poss osteoporosis. Higher in women due to oestrogen reduction Cartilage decreases its water content changes to extracellular matrix structure Reduced delivery of nutrients Intervertebral discs lose their height - limiting movement Weight bearing exercise, Optimise vit C for cartilage support
62
What is NAD+
Coenzyme Nicotinamide Adenine Dinucleotide Essental co factor in all living cells and involved in fundamental biological processes. Depletion is associated with ageing
63
What disease states is NAD+ depletion associated with
metabolic disorders, cancer, neurogedenerative diseases
64
How can you increase your NAD+ levels
exercise sleep fast nourishing diet with avo, green leafy veg, fish, nuts, mushrooms, fermented foods
65
What is the role of melatonin in the body and where is it secreted from
Secreted from the pineal gland Regulates circadian rhythm potent antioxidant anti ageing modulates immune defence (NK cells) Acts as tumour surveillance agent
66
How can melatonin levels be optimised
increase natural sunlight exposure Regular bedtime routine Dark room Avoid artificial light and stimulants at night time Eat montmorency cherries and B6 rich foods (salmon, eggs, milk, bananas)
67
What macronutrient advice should be given to the elderly to optimise their nutrition
Protein - 1g/kg weight can increase bone mineral density and preserve muscle mass. But too high can stress teh kidneys and increase Ca excretion Carbs - 50-70% of cals should come from veg, fruits, qhole grain, legumes Lipids - important for cognitive function, skin, joint health. Include PUFA, MUFA, Omega 3s Reduce trans fats.
68
What micronutrients should the elderly focus on
B12 - cognition (egg yolk/salmon) Vit D - sun, mushrooms, egg yolk Vit E - antioxidant linked to ageing, neurodegenerative disease, atherosclerosis (almonds, egg yolk, hazelnuts, sunflower seeds) Folate - to lower homocysteine - a risk marker for alzheimers, parkinsons, atherosclerosis Calcium - decreased absorption. Sesame seeds, almonds, broccoli, bone broth Potassium - positive effect on blood pressure - nuts, avo, potato, banana, dates, sunflower seeds CoQ10 - antioxidant, declines with age and statins, ATP production, good for CV issues (spinach, cauli, broccoli, avo, oranges, apples, sesame, walnuts, oily fish, egg yolk
69
What herbal teas are good for healthy ageing
Nettle leaf - diuretic, relieves fluid retention and blood purifier. Flushes out toxins, skin cleanser, nutritive, blood glucose balance, anti inflammatory. Anti histamine Dandelion root - enhances digestion, supports liver detox, gentle laxative, mild diuretic (fluid retention), promotes peristalis Peppermint - soothes digestion, antimicrobial, relieves pain and itching topically Chamomile - relieves pain, flatulence and spasm in digestive tract. Calming to nervous sys. Sleep.
70
Describe the energetics of aging
Dry - wrinkles, stiff joints Cold - reduced circulation, feel the cold, poor mobility, weaker digestion
71
List three of the contributing factors for sarcopenia
Chronic disease Low exercise/sedentary Poor nutritional status hormonal changes Inflammation
72
what can cause malnutrition in the elderly
Reduction of digestive enzymes Reduced appetite, possibly caused by increased CCK which increases satiety Poor oral health Dysphagia
73
describe the changes that occur in the GI tract in the elderly
Intrinsic factor declines Reduced stomach acid - achlorhydaria leading to poor digestion and absorption, B12 def, SIBO, Fe deficiency Gatric motility and emptying impaired
74
Describe the relevance of telomeres to ageing
Telemores are an indication of biological age and determine the lifespan of a cell and organism. They are proteins that sit at the end of chromosomes and shorten with each cell division, when they reach a critical length the cell undergoes apoptosis. Pace of shortening is increased by poor nutrition and smoking.
75
How does NAD+ affect ageing and what can you do to increase levels
It's involved in fundamental biological processes and depleting is assocation with the hallmarks of ageing and may underlie age related diseases such as metabolic diseases, cancer and neurodegenerative diseases. Increase NAD+ by exercise, sleep, fasting, nourishing diet inc leafy greens, avo, nuts, fish, fermented foods
76
Why is CoQ10 a helpful nutrient for the elderly
It decreases with age and is important antioxidant and for energy production and CVD.
77
Describe the benefits of dandelion root tea in the elderly
enhances digestion, supports liver, detoxification, gentle laxative, promotes peristalsis
78
Explain Valter Longo's dietary advice for longevity
eat a diet high in PLANT foods, with somd fish. After age 65-70, if losing muscle mass add more fish and animal foods such as eggs. Eat at the table of your ancestors - consume a variety of foods. Restrict eating window to 11-12 hours.day or less.
79

Nutrition 1 semester 2 (11 decks)

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