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Health

Health. Health. Exercise Nutrition Sleep Stress. 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

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Health

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  1. Health

  2. Health • Exercise • Nutrition • Sleep • Stress

  3. Exercise & Mental Health • Releases endorphins • Lowers depression & anxiety • Must be aerobic to get the effect • Long-term commitment

  4. Exercise & Mental Health • Releases neurotransmitters that promote brain cell repair • Lengthens attention span • Boosts decision-making skillsprompts growth of nerves and new blood vessels • Improves multi-tasking and planning

  5. Exercise & Mental Health

  6. Where to go when you need help

  7. Sleep

  8. Sleep • Sleep is a specialized state that serves a variety of important functions including: • Conservation of energy • Repair and restoration • Learning and memory consolidation

  9. 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.)

  10. Sleep Survey If you knew more sleep would improve your health and memory would you change your sleep habits?

  11. 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

  12. 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.

  13. Effects from Sleep Deprivation • Irritability • Cognitive impairment • Impaired moral judgment • Sever yawning • Hallucinations • Symptoms similar to ADHD • Increased heart rate • Risk of heart disease • Decreased reaction time and accuracy • Tremors • Aches • Impaired immune system • Other • Risk of obesity • Decreased temperature • Risk of Type 2 diabetes

  14. Stages of Sleep

  15. 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

  16. 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.

  17. 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

  18. Nutrition

  19. White rice, white bread, potatoes, pasta, sweets: use sparingly Red meat, butter: use sparingly Dairy or calcium supplement: 1–2 servings Fish, poultry, eggs: 0–2 servings Nuts, legumes: 1–3 servings Fruits: 2–3 servings Vegetables in abundance Plant oils at most meals Whole-grain foods at most meals Daily excercise and weight control (b) Healthy eating pyramid Figure 24.1b

  20. What is a Nutrient? What are nutrients? • Essential substances that your body needs in order to grow and stay healthy

  21. 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.

  22. Healthy Diets Require Six categories of nutrients: • Macronutrients • Water • Amino Acids and Proteins • Lipids • Carbohydrates • Micronutrients • Vitamins (B, C, A, D, E, K) • Minerals (Fe, Ca, P, Na, K)

  23. 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

  24. 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

  25. 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

  26. 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

  27. 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

  28. Soluble Fiber Insoluble Fiber

  29. Wheat Seed

  30. 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

  31. Lipids • Essential fatty acids • Linoleic and linolenic acid, found in most vegetable oils • Must be ingested

  32. Lipids 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

  33. Lipids Functions of fatty deposits (adipose tissue) • Protective cushions around body organs • Insulating layer beneath the skin • Concentrated source of energy

  34. 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

  35. 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

  36. Atherosclerosis diseased normal

  37. Your Cholesterol Level • 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

  38. Lowering Your Cholesterol Level • Eat healthy • Exercise • Lose wt. • Quit smoking • 1 glass of wine or beer • Medications (Lipitor)

  39. Proteins • Enzymes • Structural proteins (shape and form of cells and tissues) • Hormones • Immunoglobulins (antibodies)

  40. Essential Amino Acids • Tryptophan • Methionine • Valine • Threonine • Phenylalanine • Leucine • Isoleucine • Lysine • Arginine • Histidine • (infants)

  41. 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

  42. Proteins Uses: • Structural materials: keratin, collagen, elastin, muscle proteins • Most functional molecules: enzymes, some hormones

  43. Proteins Use of amino acids in the body • All-or-none rule • All amino acids needed must be present for protein synthesis to occur • Adequacy of caloric intake • Protein will be used as fuel if there is insufficient carbohydrate or fat available

  44. 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)

  45. Proteins Hormonal controls • Anabolic hormones (GH, sex hormones) accelerate protein synthesis

  46. Complete ProteinsVersusIncomplete Proteins

  47. Vegetarian diet may result in protein deficiency • Need essential amino acids • beans  lysine & isoleucine • corn  tryptophan & methionine

  48. 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

  49. Water-Soluble VitaminsVersusWater-Insoluble Vitamins

  50. Water-Soluble Vitamins Pantothenic acid Biotin B12 (cyanocobalamin) Folic acid B6 (pyridoxine) C (ascorbic acid) B1 (thiamin) B2 (riboflavin) Niacin

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