nrsg 126 midterm 2 Flashcards

(179 cards)

1
Q

basal metabolic rate

A

the rate at which the body uses energy while at rest to keep vital functions going, such as breathing and keeping warm.

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2
Q

functional food

A

have biologically active ingredients added that have demonstrated health benefits (e.g., probiotic yogourt, or pea fibre-fortified breads and pasta).

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3
Q

fortified food

A

have additional vitamins, minerals, or both to provide added health benefits (e.g., fortified soy beverages and fruit juice with calcium

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4
Q

organic food

A

vegetables, fruit, eggs, milk, and meat produced without synthetic (human-made) pesticides, herbicides, and fertilizers; genetically modified organisms (GMOs); antibiotics or growth hormones; or irradiation or ionizing radiation (a way to preserve food with radiation energy). Organic farmers may use natural pesticides approved for organic food production

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5
Q

GMO

A

Contains the insertion of the genes of one organism into another organism, often to resist disease and develop desired characteristics, such as a hardier texture, higher nutritional value, or faster growth

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6
Q

carbohydrates

A

main source of energy. controls blood glucose and insulin metabolism. includes: sugar, starch, and fiber. can be soluble or insoluble

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7
Q

insoluble carbs

A

Don’t dissolve in water. Adds bulk to stool, good for helping with constipation, but too much can cause constipation. Ex: Whole grains, vegetables, wheat bran.

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8
Q

soluble carbs

A

Absorbs water and turns into a gel, helps with blood sugars and cholesterol. Ex: Bran, barley, nuts, seeds, beans, lentils, peas and some fruits and veggies.

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9
Q

what are proteins

A

Molecules needed for tissue growth, maintenance, and repair. Assist with BP, healing, development.

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10
Q

Nitrogen balance

A

nitrogen intake = nitrogen losses.
Negative nitrogen balance occurs from lack of protein (< intake, injury, fever, starvation)
Positive nitrogen balance increases tissue growth and repair, healing, etc.

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11
Q

lack of protein in the body due to decreased intake, injury, fever, starvation, infection.

A

negative protein balance

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12
Q

proteins that can not be produced in the body. There are 9 of them

A

essential amino acids

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13
Q

proteins that can be synthesized in our body.

A

non-essential

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14
Q

a protein that has all 9 amino acids. usually from animals

A

complete protein

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15
Q

what is an incomplete protein?

A

a protein that lacks one or more of the amino acids needed to build cells. usually from plants. can be mixed together to make a complete protein.

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16
Q

What makes energy, cushions organs, lubricates body tissues, and insulates/protects cell membranes.

A

Fat/lipids

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17
Q

monosaturated fats (need to redo)

A

Fat/lipids

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18
Q

polyunsaturated fats (need to redo)

A

good fats. need to be eaten for heart health, muscle movement, blood clotting. (omega 3, tuna, flaxseed)

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19
Q

saturated vs unsaturated

A

Saturated: usually from animals, solid, lack double bonds, less healthy.
unsaturated: usually from plants, liquid, at least one double bond, healthier

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20
Q

A waxy substance the body needs to build cells and make vitamins and other hormones. Too much is a problem

A

Cholesterol

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20
Q

Trans Fats

A

Either naturally occurring or artificial. Artificial is a process where hydrogen is added to liquid vegetable oils to make them more solid. They lower HDL and increase LDL

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21
Q

two sources of cholesterol

A

liver - regulates and produces
food - animal products

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22
Q

what can be a side effect from taking these meds?
Diuretics
Estrogen and progestin
Retinoids
Steroids
Beta blockers
Some immunosuppressants
Some HIV medications

A

High triglycerides

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23
Q

What are the effects of COPD exacerbation on nutrition (Metabolism, N balance, etc)

A

Exacerbation increased energy usage = body breaks down proteins and muscle tissue
Respiratory distress decreases appetite = limiting physical activity = decreasing nitrogen balance
A compromised respiratory system decreases fxn of absorption nutrients = contributing to malnutrition

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24
In COPD, Cytokines are released because of chronic __________. This increases the body’s nitrogen loss as it accelerates protein breakdown.
Inflammation
25
What micronutrient is essential in epithelialization?
Zinc
26
Proteins are used in?
Tissue growth, maintenance, repair DNA and RNA synthesis Blood clotting, acid-base balance Hormones
27
Albumin, insulin, and immunoglobulins are depleted by diseases, disorders, and ____________.
Malnutrition
28
Why is it important to maintain a balance between energy intake and expenditure?
To prevent malnutrition, maintain healthy body weight, and ensure proper metabolic function.
29
Identify factors that influence nutrition.
* Age * Socioeconomic status * Culture * Health status * Accessibility to food and genetics
30
What are common challenges related to nutrition in the older adult population?
* Malnutrition * Changes in appetite * Difficulty chewing or swallowing * Social isolation * Co-morbidities *
31
What are the components of nutritional assessment?
* Dietary history * Physical examination * Laboratory tests * Anthropometric measurements
32
What is the pathophysiology related to tissue integrity in older adult clients? (Pathophysiology = ∆ in body processes bc of disease/injury)
Diminished skin elasticity, reduced vascular supply, and impaired wound healing processes.
33
Identify assessment data pertinent to integument.
* Skin turgor * Color changes * Lesions * Integrity of skin
34
Discuss factors affecting skin integrity.
* Nutrition * Hydration * Age * Mobility * Chronic conditions
35
Describe the process of wound healing. Modify later
* Hemostasis * Inflammation * Proliferation * Remodeling
36
What are the risk factors that contribute to pressure injury formation?
* Immobility * Moisture * Poor nutrition * Friction and shear
37
What are the differences between wounds that heal by primary, secondary, and tertiary intention?
* Primary: edges are brought together * Secondary: wound heals from inside out * Tertiary: delayed closure due to infection
38
What does NPO stand for?
Nothing per os (nothing by mouth)
39
How do these macro minerals affect the body processes: Ca++, PTH (parathyroid hormone), ETOH (not sure)
Ca = muscle contractions, blood clotting, hormones PTH = influences calcitonin (lowers Ca) and calcitriol (increases Ca), needs vitamin D to promote reabsorption ETOH = associated with poor nutrition, decreased Ca, absorption, low Mg
40
Acute vs Chronic wounds
Acute = heal rapidly as long as the cause is removed, sudden onset (surgery wound, skin tears) Chronic = plan is most oftenly to prevent wound progression, manage pain (PI, diabetic ulcers)
41
Aging effects on the skin.
Epidermis thinning = > risk of tears Dehydration and poor nutrition = healing processes and overall integrity Tape is a big risk!!!!
42
What is nitrogen balance?
The difference between nitrogen intake and nitrogen excretion.
43
The wound healing processes for secondary intention is different from primary intention by?
Repair times are longer Greater chances of scarring > chance of infection If healing is further delayed, it becomes a tertiary wound (delayed primary closure) Greater loss of tissue
44
What is the recommended daily water intake for adults?
Approximately 3 liters per day.
45
What are the two categories of vitamins?
* Fat-soluble (A, D, E, K) * Water-soluble (B & C)
46
What are the electrolytes the body uses?
* Calcium * Sodium * Potassium
47
What is the care and risks associated with Tertiary wounds?
Needs to be open Greater risk of infection Can require surgery to close e.g. pressure wound with an infection needs to be kept open to drain
48
List some changes that occur to the body that impact eating in older adults.
* Changes in taste and smell * Decreased appetite * Difficulty chewing
49
What is the impact of nutrition on wound healing?
Adequate nutrition supports cellular repair, reduces infection risk, and enhances recovery.
50
What are the stages of wound healing?
* Hemostasis = Bleeding and clotting * Inflammation = Redness, warmth, sometimes pain * Proliferation = Development of granulation tissue and capillaries * Remodelling = Same as previous
51
What is a pressure injury (PI)?
Localized damage to the skin and underlying tissue due to pressure.
52
What is incontinence associated dermatitis (IAD)?
Skin irritation caused by prolonged exposure to moisture from urine or feces.
53
What affects each stage of wound healing? Bleeding/Hemostasis Inflammation Proliferative Remodeling
Bleeding/hemostasis = Anticoagulants, liver/bone damage, NSAIDS Inflammation = Steroids (anti-inflammatory), chemotherapy, immunocompromised, age, cancer Proliferative & Remodeling = protein/nutrition, hydration, etc
54
What does primary intention healing involve?
Wound edges are brought together, leading to minimal scarring.
55
What is secondary intention healing?
Wound healing occurs from the inside out, resulting in more significant scarring.
56
What is tertiary intention healing?
Wound is kept open initially to reduce infection risk before being closed later.
57
How does the following affect the stages of inflammation: Necrotic/dead tissue Repeated pressure Trauma Foreign bodies Infection Poor nutrition ETOH/Drug and cigarette use
1. Dead cells/tissue needs to be removed 2. No pressure relief, “tissue to breathe” 3. Foreign bodies need to be removed 4. Infection keeps the area damaged 5. Affects healing and repair (hydration, immune function) 6. Associated with poor nutrition, causes vasoconstriction relaying healing
58
What are the differences regarding healing between partial- and full-thickness wounds?
Partial = regeneration occurs via: hemostasis and bleeding, inflammation, epithelial proliferation, migration of cells from other areas Full = Hemostasis and bleeding, inflammation, proliferation, remodelling that can take upwards of 2 years (stage 3-4 PI)
59
What can increase the risk of skin tears in older adults?
* Dehydration * Poor nutrition * Certain illnesses
60
Moisture, perfusion, co-morbidities, nutrition, mobility Are all factors that can influence the chances of ________?
Pressure injuries
61
PI’s can be caused by these three motions of force:
Friction Sheer Pressure
62
Further risk factors for pressure injuries include:
Impaired sensory fxn Mobility Infection Age Moisture Nutrition
63
What is a Pressure Injury (PI)?
A change in or break in the skin caused by an injury or trauma related to pressure, localized to skin and underlying tissue. Also known as pressure ulcers, sores, decubitus ulcers, or bed sores.
64
What are factors that delay the inflammatory response?
* Necrotic tissue * Repeated pressure * Trauma * Foreign bodies * Infection * Poor nutrition * Substance use (ETOH, drugs, cigarettes) ## Footnote These factors can significantly affect wound healing processes.
65
What does 'slough' refer to in wound healing?
Bacteria and dead tissue present in a wound. Slough can impede the healing process and may require debridement.
66
What are the risk factors for Pressure Injury (PI)?
* Impaired Sensory Perception * Impaired Mobility * Alteration of Level of Consciousness (LOC) * Tissue Perfusion * Infection * Age * Psychosocial Impact of Wounds Understanding these factors is crucial for prevention and management of PIs.
67
What are the classifications of Pressure Injuries?
* Stage 1: Intact skin, non-blanchable erythema * Stage 2: Partial thickness skin loss * Stage 3: Full thickness tissue loss without bone or tendon exposure * Stage 4: Full thickness tissue loss with exposed bone, muscle, or tendon * Unstageable: Base of ulcer covered by slough or eschar * Suspected Deep Tissue Injury: Discolored intact skin Each stage has specific characteristics that guide treatment.
68
What is Incontinence Associated Dermatitis (IAD)?
Skin inflammation due to chronic exposure to urine or feces, resulting in redness and potential blistering. IAD can increase the risk of Pressure Injuries.
69
True or False: IAD can occur in the absence of any risk factors for Pressure Injuries.
True. IAD has different etiologies compared to Pressure Injuries.
70
IADs can be caused or worsened by:
Immobility Exposure to urine/feces = > pH, exposures to enzymes and bacteria
71
What are some systemic factors that affect wound healing?
* Age * Anemia * Hypo-proteinemia (low protein) * Zinc deficiency These factors can hinder the healing process and must be addressed.
72
What are some nursing assessments when concerned about a PI?
* Assessing skin integrity * Evaluating mobility and sensory perception * Nutritional status * History of incontinence These assessments help identify patients at risk for developing Pressure Injuries.
73
What are feeding options for a client who cannot eat?
* Tube feed (NG/NJ, PEG/PEJ) * Total parenteral nutrition (TPN) These options ensure proper nutrition is maintained for healing.
74
IADs vs PI
IADs = urinary or fecal incontinence causes, peri area, pain burning itching, poorly defined edges, with/without skin loss PI’s = sheer friction pressure, bony prominences or medical device, pain, distinct edges, non-blanchable skin to full thickness skin loss Both may cause infection
75
What is a scenario in which a patient might need total parenteral nutrition?
Patient cannot swallow or is too high risk of aspiration to safely eat.
76
Diagnose, Plan, and Implement strategy for a patient with PI
Diagnosis = risk for pressure injury Plan = Skin care and nutrition maintenance, appointments with PT and OT, T&P Q2H Implement = Assist with meals and turning and positioning
77
What should evaluation include for patient care?
* Weights * Calorie counts * Evaluation of healing * Monitoring lab values (fluids, electrolytes, proteins) * Evaluating vital signs * Assessing symptoms of diagnosis
78
Fill in the blank: Healing can be affected by _______.
[stress, illness, injury]
79
True or False: Fluid restriction is not considered in patient intake assessment.
False
80
What does IAD stand for?
Incontinence Associated Dermatitis
82
How does immobility affect nutrition? (Nitrogen balance, metabolism, hunger)
Decreased mobility further decreases appetite, affecting the body by decreasing its nitrogen balance and metabolic change of increasing protein break down.
83
What allied heath care members can help with IADs and PIs
Nurses Specialized in Wound, Ostomy, and Incontinence Care (NSWOC) Dietician Speech Lanuage Pathologist PT OT Physician They can increase physical strength, accelerate recovery and wound closure, decrease disk of infection
84
BMR impacted by?
Healing, stress, injury, illness, sex, age
85
What are the common effects of aging in regard to the heart and circulation?
Thickening blood vessel walls Atherosclerosis Arteriosclerosis Narrowing Lumen Less elastic vessels
86
Where is the Point of Maximal Impulse
5th intercostal space = mitral valve
87
When and where does the heart receive oxygen perfusion?
During diastole and through the coronary arteries that branch off of the aorta
88
Where do the coronary vessels drain blood to?
The blood vessels drain onto the coronary sinus which connects to the right atrium
89
Which two valves are most commonly replaced?
Aortic and Mitral (Bicuspid) valves
90
Starling’s Law states that increasing the _________ of the heart muscles increases its _________ force.
Stretching (preload); contraction (afterload)
91
When baroreceptors detect an INCREASED blood pressure…
…vasodilation is stimulated
92
When baroreceptors detect DECREASED blood pressure…
…vasoconstriction is stimulated to increase BP
93
Why is it important to understand how long blood cells live for?
It can provide an understanding of treatment side effects (e.g. chemotherapy will decrease WBC counts = < in WBCs after/within 12-20 days)
94
Where are plasma proteins created?
Liver
95
If the production of albumin is altered, the following may be affected
Fluid retention: Ascites - fluid in belly Edema - swelling of peripheries
96
RBC count (increases/decreases) during infection or disease WBC counts (increases/decreases) during infection or injury WBC counts (increases/decreases) during cancer or chemotherapy Platelets (increases/decreases) from anti platelet medication
Increases Increases Decreases Decreases
97
How does hypovolemia and heart failure affect stroke volume?
Hypovolemia causes LOW preload Heart failure can cause HIGH preload
98
What is After Load
The pressure ventricles have to push against for blood to be ejected
99
The following contributes to an (increase/decrease) in after load Vasoconstriction Defective Valves Thickness of Blood
All increases after load
100
What is Mean Arterial Pressure
The minimum pressure to perfume the body with O2 (usually 60)
101
In terms of blood flow, why is Ventricular Tachycardia so dangerous?
Ventricular tachycardia decreases cardiac output (CO) because the ventricles are not being filled up all the way. There are a number of events that occur as a result of this (e.g. the oxygen supply and demand to the heart is imbalanced. More O2 usage, less O2 perfusion).
102
What is the difference between dysrhythmia and arrhythmia?
Dysrhythmia refers to a broad concept of abnormal rhythm. Arrhythmia specifically refers to “without rhythm”.
103
Define murmurs and state its risk factors and treatment
Murmurs are audible noises made by the blood from obstructions in flow or other factors. Risk factors include: age, smoking, birth defects, HTN Treatment: ∆ in lifestyle, interventions like surgery
104
Define: Myocardial Ischemia
Heart cell death resulting from an O2 supply and demand imbalance Can cause angina (chest pain)
105
What are the two Heart Attack types and their treatments
NSTEMI = partial blockage of an artery STEMI = full blockage of an artery Treatment includes: ∆ in lifestyle, medication, surgery
106
What risk can come from using aspirin (ASA) for angina
ASA is an NSAID = bleeding risk because its an anti platelet
107
Arteriosclerosis and risk factors & treatment
General hardening of a vessel - loses elasticity Risk factors include diet, lifestyle, smoking, HTN, age, family Hx Treatment includes lifestyle changes, medication
108
Atherosclerosis and risk factors
Atherosclerosis is a type of arteriosclerosis. Specifically caused be a build up of plaque from cholesterol, calcium, etc. Treatment can be medication and ∆ in lifestyle.
109
How does diabetes contribute to cardiovascular problems?
High sugar can damage blood vessels and can increase HTN and LDL
110
The hormone __________ can increase the risk of HF by contributing to T2DM, metabolic syndrome, and CAD by when levels are too high/low.
Testosterone
111
When the hormone ___________ is low, it increases risks for HF by causing hyperlipidemia and ventricular arrhythmias.
Thyroxine
112
The high levels of the hormone ____________ increases the risk of HF by causing atrial arrhythmias, HTN
Thyroxine
113
The acronym DOCHAP is helpful when determining the side effects for ______ - sided HF, and stands for?
Left D - Dyspnea (difficulty breathing) O - Orthopnea (difficulty breathing while laying down) C - Cough H - Hemoptysis (bloody sputum) A - Adventitious breath sounds P - Pulmonary congestion
114
Left-sided heart failure affects _________ ________ to the heart.
Venous; return
115
This type of HF affects venous return from the body organs, leading to edema within the legs and feet.
Right sided heart failure
116
The acronym AWHEAD stands for?
A - Anorexia W - Weight gain H - Hepatomegaly (liver enlargement) E - Edema A - Ascites (fluid in belly) D - Distended neck veins
117
What are two ways to diagnose HF?
Lab tests - detects high levels of BNP Chest X-ray (CXR) - observe cardiomegaly and pulmonary congestion
118
3 most common risk factors for HF
MI, CAD, HTN
119
How do the following medications help for HF? Beta-blockers ACE ARBS (RAAS) Anticoagulants Diuretics
Beta-blockers = “lol” suffix, improves the pump of the heart ACE = contribute to vasodilation, protects kidneys from HTN ARBS = affects the Renin-Angiotensin-Aldosterone System Anti-coagulants = prevent clotting, duh Diuretic = makes you pee your pants!!
120
Primary S/S (risk factors) leading to HF
Age, family Hx, smoking, diet, sedentary lifestyle, idiopathic
121
Secondary S/S (PMHx) leading to HF
Arteriosclerosis, conventional defects, Cushing syndrome (> cortisol), adrenal gland issues, medication, pregnancy
122
What three ways can you detect an MI
Angiogram Troponin levels (from cell injury) ECG
123
Detects the severity of HF
Levels of BNP
124
Method to evaluate valves
Echocardiogram
125
Method to detect dysrhythmia
ECG
126
Detects ejection fraction
Echocardiogram
127
Used to insert stents
Angiogram
128
The SODA acronym is for risk factors that lead to _________ It stands for…
HTN. S - sedentary, smoking, stress O - obesity, oral contraceptives D - diet, disease A - African-American men, age
129
Why is it important to educate patients on their medication?
To ensure they adhere to the plans and to understand what they do for them.
130
Where and what is the fxn of the coronary sinus?
location=rt atrium fxn= collects de02 blood from myocardium
131
location and fxn of coronary arteries
location = left aorta fxn = feed myocardium during diastole
132
what is the Lub
S1. AV closing at and of diastole
133
what is the dub
S2. semilunar valves closing at end of systole
134
"When muscles stretch there is going to be increased strength in the contraction" is what law?
Starling's law
135
BP diff of 10-15 between arms is a sign of what?
atherosclerosis or arteriol obstruction
136
How does body respond to low BP?
* SNS activation * vasoconstriction * increased CO
137
how does body respond to high BP?
* PSNS activation * vasodilation * decreased CO
138
List and describe fxn the layers of the heart wall from innermost to outermost.
1. endocardium: regulates contractions, smooth non-adherent for blood flow 2. myocardium: contracts controlled by pacemaker, where coronary arteries innervate 3. epicardium: CT and fat, heart anchor, extra protection. coronary arteries are here.
139
what is an average MAP for an adult
>/= 60
140
irregular enlargement of the heart is known as
cardiomegaly
141
define penia
decrease
142
define poiesis
creation
143
define cytosis
increase
144
the blood the heart beats in L/min is known as
Cardiac output CO
145
HR is
the # of beats/min
146
amount of blood ejected from the heart during each cardiac cycle
Stroke volume
147
define preload
ventricular stretch at end of diastole
148
define afterload
resistance the heart overcomes to eject blood from ventricles
149
what are the 3 V's?
factors affecting afterload vessel diameter, viscosity, and valves
150
define contractility
ability of the heart to contract and the force at which it contracts
151
what is the issue with too much contractility?
there is not enough time for the heart to fill and CO decreases
152
C/C hypoxia vs hypoxemia
hypoxia = low 02 in tissues hypoxemia = low 02 in blood
153
C/C tachycardia vs bradycardia
Tachy: too fast >100 * decreased CO, preload, and 02 to heart * increased myocardial 02 demand * can be benign from exercise, or serious (V Tach) Brady: too slow <60 * decreased CO * benign in athletes
154
treatment of arrhythmias and hear problems is based on what?
type of rhythm and s/s
155
common s/s of dysrrhythmias
syncope, dizzy, lightheaded, tire easily, memory problems
156
Examples of Tachy arhythmias
* A-Fib: chaotic signal w/ multiple pacemaker sites * V-Fib: impulse comes from ventricles not SA node
157
examples of brady arhythmias
* sick sinus rhythm: SA impacted (dysfunction/disease/hypothyroidism) * Heart block: (AKA AV block) smth blocking electrical signal
158
what is ACS?
unstable angina
159
what is NSTEMI vs STEMI
NSTEMI = partial coronary artery blockage STEMI = complete coronary artery blockage *stemi stands for the ST segment in an ECG and means ST elevated myocardio ischemia*
160
which is worse: NSTEMI OR STEMI?
STEMI
161
describe left sided heart failure
*think left to the lungs* pulmonary congestion & pressure from failed venous return from lungs THINK DOCHAP heavy wet lung sounds every alveoli filled with edema = impossible gas exchange
162
what does DOCHAP stand for?
it is a memory trick for LHF problems D: dyspnea O: orthopnea C: cough H: hematocytosis A: adventitious breath sounds P: pulmonary congestion
163
describe right sided heart failure
* think right to the rest* venous congestion of body organs due to failed venous return. failure of ride side bc of increased pulmonary vascular pressure.
164
what does AWHEAD?
memory trick for RHF A: anorexia W: weight gain H: hepatomegaly E: edema A: ascites D: distended neck veins
165
what is azotemia?
build up of waste in blood due to renal failure. symptom of rightside HF
166
give 5 medication classes that someone with HF would take
1. Beta Blockers: improves the pump 2. ACE: vasodilator, protects kidneys 3. ARBS: blocks vasocontriction 4. Diuretic: gets rid of fluid 5. Anticoagulants: prevents sticking
167
common non-pharmacological treatments for someone with HF?
* restrict Na * restrict water * exercise * daily weigh-ins (4lbs in 2 days or 5 lbs in 1 week is BAD) * DASH and DRESS diets
168
what is metabolic syndrome?
a cluster of conditions such at T2DM, insulin resistance, abdominal obesity, high chol and triglycerides, and HTN
169
what is AABC?
memory trick for complications of HTN A: atherosclerosis A: aneurysm B: broken kidneys, eyes, heart C: clots in lungs, brain, heart
170
Primary s/s:
basically any risk factors: age, family hx, smoking, diet, sedentary lifestyle, idiopathic
171
secondary s/s:
basically any meds, health HX arteriosclerosis, congenital defect, kidney disease, cushing syndrome, adrenal gland, meds, pregnancy
172
What does SODA stand for?
memory trick for risk factors of HTN S: stress, smoking, sedentary O: obesity, oral contraceptives D: diet (Na, chol), disease (diabetes, renal, HF, high chol) A: African American, age
173
troponin labs detect...
MI, heart injury
174
BNP labs tell you...
detects severity of CHF. It is released from ventricles stretching.
175
CK labs tell you...
an inflammatory marker, detects cell damage in brain & skeletal/heart muscle
176
CRP labs tell you...
inflammatory marker, detects tissue injury and infection
177
DASH diet stands for
Dietary Approaches to Stop Hypertension
178
DRESS diet stands for
D: decrease Na/cal/chol R: reduce ETOH/caffeine E: exercise S: stop smoking S: stress - decrease
179