health. exercise nutrition sleep stress health exercise & mental health releases endorphins...
TRANSCRIPT
• Exercise• Nutrition• Sleep• Stress
Health
Exercise & Mental Health
• Releases endorphins• Lowers depression & anxiety• Must be aerobic to get the
effect• Long-term commitment
Exercise & Mental Health• Releases neurotransmitters that
promote brain cell repair• Lengthens attention span• Boosts decision-making skills
prompts growth of nerves and new blood vessels
• Improves multi-tasking and planning
Where to go when you need help
Sleep
Sleep is a specialized state that serves a variety of important functions including:
• Conservation of energy• Repair and restoration• Learning and memory
consolidation
Sleep Survey
During this semester when did you most recently:
• Wake up not feeling rested?• Doze off while studying• Doze off fin the classroom or lecture
hall?• Doze off while watching TV?• Doze off while sitting quietly in a
public place (library, student union, etc.)
Sleep Survey
If you knew more sleep would improve your health and memory would you change your sleep habits?
Importance of Sleep
• Slow-wave sleep (NREM stages 3 and 4) is presumed to be the restorative stage
• People deprived of REM sleep become moody and depressed
• Longevity linked to sleep duration• Daily sleep requirements decline with age• Stage 4 sleep declines steadily and may
disappear after age 60
Sleep Deprivation
• Research shows that sleep deprivation is a serious problem
• It results in impaired coordination, accidents, medical bills, missed time at work & school
• Our hectic pace causes many of us to cut back on our sleep schedule in order to get everything done.
Effects from Sleep Deprivation
• Impaired
immune system
• Increased heart rate• Risk of heart disease
• Irritability
• Cognitive impairment
• Impaired moral judgment
• Sever yawning
• Hallucinations
• Symptoms similar to ADHD
• Decreased reaction
time and accuracy• Tremors• Aches
Other• Risk of obesity• Decreased
temperature
• Risk of Type
2 diabetes
Stages of Sleep
Physiological Changes During Sleep
• Metabolic rate decreases• Heart rate decreases• Gastric acid secretion decreased• GH increased• Prolactin increased later half• Urinary output decreased• Gut motility decreased
Tips for Better Sleep
• Develop a consistent sleep/wake schedule.
• Strive for 8 hours of sleep a night• Avoid daytime napping• Avoid substances with caffeine,
nicotine, or alcohol before going to bed.
Tips for Better Sleep
• Exercise earlier in the day.• Don’t eat a heavy meal before
going to bed.• Control your room temperature• Relax before going to bed
Nutrition
Figure 24.1b
Red meat, butter:use sparingly
Vegetables inabundance
Whole-grainfoods atmost meals
Daily excercise and weight control
(b) Healthy eating pyramid
Dairy or calcium supplement: 1–2 servings
White rice, white bread,potatoes, pasta, sweets:
use sparingly
Fish, poultry, eggs:0–2 servings
Nuts, legumes:1–3 servings
Fruits:2–3 servings
Plant oilsat most
meals
What are nutrients?• Essential substances that your body
needs in order to grow and stay healthy
What is a Nutrient?
Nutrients
• Some provide energy. • All help build cells and
tissues, regulate bodily processes such as breathing.
• No single food supplies all the nutrients the body needs to function.
Healthy Diets Require
• Macronutrients– Water– Amino Acids and Proteins– Lipids– Carbohydrates
• Micronutrients– Vitamins (B, C, A, D, E, K)– Minerals (Fe, Ca, P, Na, K)
Six categories of nutrients:
Water• Solvent in which the chemistry
of life occurs– cell chemistry occurs in an
aqueous medium– water carries essential nutrients
to cells– water carries metabolic wastes
away from cells– hydrolysis & dehydration
reaction– stabilizes body temp
Carbohydrates
• Energy Metabolism– Glucose is the fuel used by cells to
make ATP• Neurons and RBCs rely almost entirely
upon glucose • Excess glucose is converted to glycogen
or fat and stored
Carbohydrates
• Dietary sources– Starch (complex carbohydrates) in grains
and vegetables– Sugars in fruits, sugarcane, sugar beets,
honey and milk– Insoluble fiber: cellulose in vegetables;
provides roughage– Soluble fiber: pectin in apples and citrus
fruits; reduces blood cholesterol levels
Carbohydrates
• Dietary requirements– Minimum 100 g/day to maintain adequate
blood glucose levels– Recommended minimum 130 g/day – Recommended intake: 45–65% of total
calorie intake; mostly complex carbohydrates
Carbohydrates• Dietary Fiber
– water-insoluble fiber adds bulk to fecal matter facilitating its passage through and elimination from the digestive system
– water-soluble fiber may absorb dietary cholesterol, reducing its absorption by the digestion tract
Lipids
Dietary sources– Triglycerides
• Saturated fats in meat, dairy foods, and tropical oils
• Unsaturated fats in seeds, nuts, olive oil, and most vegetable oils
– Cholesterol in egg yolk, meats, organ meats, shellfish, and milk products
Lipids
• Essential fatty acids– Linoleic and linolenic acid, found in most
vegetable oils– Must be ingested
Essential uses of lipids in the body– Help absorb fat-soluble vitamins– Major fuel of hepatocytes and skeletal
muscle– Phospholipids are essential in myelin
sheaths and all cell membranes
Lipids
Lipids
Functions of fatty deposits (adipose tissue)– Protective cushions around body organs– Insulating layer beneath the skin– Concentrated source of energy
Lipids
• Regulatory functions of prostaglandins– Smooth muscle contraction– Control of blood pressure– Inflammation
• Functions of cholesterol– Stabilizes membranes– Precursor of bile salts and steroid
hormones
Lipids
Dietary requirements suggested by the American Heart Association– Fats should represent 30% or less of total
caloric intake– Saturated fats should be limited to 10% or
less of total fat intake– Daily cholesterol intake should be no more
than 300 mg
Atherosclerosis
normalnormal diseaseddiseased
• Cholesterol: <175 mg/dl• Triglycerides: blood fats, 30-175
mg/dl• HDL: Good cholesterol, > 35
mg/dl• LDL: Bad Cholesterol, <130
mg/dl• Chol/HDL ratio: < 4.5 indicates
heart disease
Your Cholesterol LevelYour Cholesterol Level
Lowering Your Cholesterol LevelLowering Your Cholesterol Level
• Eat healthy
• Exercise
• Lose wt.
• Quit smoking
• 1 glass of wine or beer
• Medications (Lipitor)
Proteins
• Enzymes • Structural proteins (shape and
form of cells and tissues)• Hormones• Immunoglobulins (antibodies)
Essential Amino Acids
• Tryptophan• Methionine• Valine• Threonine
• Phenylalanine• Leucine• Isoleucine• Lysine• Arginine• Histidine
(infants)
Proteins
Dietary sources– Eggs, milk, fish, and most meats contain
complete proteins – Legumes, nuts, and cereals contain
incomplete proteins (lack some essential amino acids)
– Legumes and cereals together contain all essential amino acids
ProteinsUses:
– Structural materials: keratin, collagen, elastin, muscle proteins
– Most functional molecules: enzymes, some hormones
Proteins
Use of amino acids in the body1. All-or-none rule
• All amino acids needed must be present for protein synthesis to occur
2. Adequacy of caloric intake• Protein will be used as fuel if there is
insufficient carbohydrate or fat available
Proteins
Nitrogen balance• State where the rate of protein synthesis
equals the rate of breakdown and loss• Positive if synthesis exceeds breakdown
(normal in children and tissue repair)• Negative if breakdown exceeds
synthesis (e.g., stress, burns, infection, or injury)
Proteins
Hormonal controls• Anabolic hormones (GH,
sex hormones) accelerate protein synthesis
Complete ProteinsVersus
Incomplete Proteins
• Vegetarian diet may result in protein deficiency
• Need essential amino acids– beans lysine & isoleucine– corn tryptophan & methionine
Vitamins• Organic compounds needed by the
body in small, but essential amounts
• Cannot be synthesized by the body in sufficient amounts
• Function in a variety of ways in metabolic reactions
• Thirteen known vitamins
Water-Soluble VitaminsVersus
Water-Insoluble Vitamins
Water-Soluble Vitamins
Pantothenic acid
Biotin
B12 (cyanocobalamin)
Folic acid
B6 (pyridoxine)
C (ascorbic acid)
B1 (thiamin)
B2 (riboflavin)
Niacin
Water-Insoluble Vitamins
Minerals• Essential inorganic elements• Involved in a variety of
metabolic processes• Major minerals versus trace
minerals
Major Minerals
CalciumPhosphorusMagnesiumSodiumPotassiumChlorine
Trace Minerals
IronIodineFluorideZincCopper
Manganese
Cobalt
Selenium
Chromium
• An animal whose diet is missing one or more essential nutrients.
Giraffe eats bone to get phosphorus nutrient
Malnourishment
• Impaired cognitive development
• Won’t attain full height
• More susceptible to disease and infection
Malnourishment
Aim for Fitness
1.Aim for a healthy weight
Ten U.S. Dietary Guidelines
Build a Healthy Base
3. Let the pyramid guide your choices
4. Choose a variety of grains daily, especially whole grains
5. Choose a variety of fruits and vegetables daily.
6. Keep food safe to eat.
Choose Sensibly7. Choose a diet that is low in
saturated fat and cholesterol and moderate in total fat 8. Choose beverages and foods to moderate your intake of sugars9. Choose and prepare food with less salt
10. If you drink alcoholic beverages do so in moderation
Coffee/Chocolate/Caffeine• Increases blood flow to brain• Increases memory• Lowers blood pressure• Lowers risk of heart disease• More alert and awake
Stress
• The human reaction to events in our environment.
• Wear and tear on our body.
Eustress
Good Stress• Getting into college• Winning the lottery• Getting engaged
Distress
Bad Stress• Difficult work environment• Overwhelming sights or sounds• Threat of personal injury
General Stress
• Everyone has this kind• It resolves itself in a day or two• No intervention required
Cumulative Stress
• Stress builds up in your body• It becomes more difficult to
alleviate symptoms• You have more serious physical
symptoms• You have more serious mental
anguish
Acute Traumatic Stress
• Critical incident stress• Produces considerable
psychological distress• A normal reaction to abnormal
events
Post-Traumatic Stress• Severs stressed produced by
severe psychological trauma• Created by unresolved critical
incident• Produced lasting changes
Sympathetic Nervous System
brain
adrenal gland
epinephrine cortisol sympatheticnervous system
↑ glucose metabolism
↑ blood flow & pressure
behavioral alertness
via blood
circulation
via the
nerves
hypothalamus
pituitary gland
Stress
Effects of long term release of cortisol• Increased blood pressure• Inhibits inflammatory response• Suppresses immune system• Damages brain cells
Stress & LearningThe stress-brain loop
↓ Attention↓ Perception↓ Short-term memory↓ Learning↓ Word finding
Chronic Stress•Inadequate sleep•Poor nutrition•Emotional distress
Increases glucocorticoids
Decreased regulation of cortisol
Cellular changes in the hippocampus
How Can You Manage Your Stress
Avoid stressful situations
Avoid extremes
Set realistic goals
Manage how stress affects you
Change how you see the situation
Change how you react to stress
Set priorities
Take control of the situation
Try relaxation techniques
Figure out what’s important
Healthy Lifestyle Considerations
Diet• Lower salt intake• Lower intake of
refined sugars and carbs
• Lower caffeine intake• Add fruit, veggies,
complex carbs, vitamins, and water
Healthy Lifestyle Considerations
Rest• Get 6 hours minimum of
continuous rest
Healthy Lifestyle Considerations
Exercise• 30-60 minutes of aerobic
exercise a day
Healthy Lifestyle Considerations
General• Talk things out• Make an increased effort to organize
your life• Delegate things when needed• Ask for help
Healthy Lifestyle Considerations
Relax!!!• Fill your life with fun things to do. • Keep your sense of humor• Take charge of your life• Find a balance.• Make this part of your daily routine.
INQUIRY
1. What are nutrients that the body needs but can’t synthesize on its own called?
2. Which cells of the body, under normal circumstances, must have energy in the form of glucose in order to survive?
3. How does the body make use of dietary cholesterol?
4. What is an incomplete protein?5. What trace element is necessary for wound
healing?
Moment of Zen