1
Q
6 components of food
A
- Carbohydrates: sugars that provide energy (ex. Glucose, fructose, sucrose, lactose, starch)
- Lipids: fats that provide energy (ex. Saturated fat, cholesterol)
- Proteins: important in body’s synthesis of new material and development (composed of amino acids)
- Vitamins: regulate metabolism and functions of body (ex. Converting nutrients to energy)
- Minerals: important for body development and functioning (ex. Calcium, sodium, iron, zinc, potassium)
- Fibre: not a nutrient, but used in process of digestion
2
Q
Current trends in food consumption
A
- Consumption of red meat and whole milk has decreased, and consumption of poultry, rice, skim milk, and veggies increased (good changes)
- Consumption of sugars, soft drinks, cheese, cream, fats, and oils has increased
3
Q
Why do people eat what they eat?
A
- Biopsychosocial factors:
- Inborn processes: newborn babies like sweet tates; brain chemicals bias people to eat fatty foods by activating pleasure centres when they do
- Skills: ability to regulate your eating
- Environment/experience:
- You can learn to like food you might otherwise avoid
- Some foods are more available than others
- Availability of fast food restaurants increased consumption
- People become more attracted to food if they see other people like it
- The larger the portion, the more people eat
- People in impoverished countries have less nutritious diets
4
Q
3 ways nutrition can impact health
A
- Atherosclerosis: cholesterol causes fatty plaques on blood vessels when in presence of low-density lipoproteins (whereas high-density lipoproteins decrease likelihood of plaque)
- Hypertension: losing weight and restricting certain foods can help reduce blood pressure, particularly sodium and caffeine
- Cancer: diets high in saturated fat and low in fibre and fish are associated with development of cancer
5
Q
How is weight evaluated?
A
- Desirability of weight is judged by attractiveness and healthfulness
- Body Mass Index:
- Overweight = 25 or higher
- Obese = 30 or higher
6
Q
Factors that influence weight control
A
- Varies by country/culture (ex. Higher in USA and Mexico, low in Asian countries)
- Varies by province (high in Maritimes)
- Varies by age (childhood obesity rates climbing, rates very high in 50s-60s)
- Varies by ethnic background (higher for FN, lower for Asian and African-Canadians)
7
Q
how do people become overweight?
A
- People tend to gain weight as they get older because they put on weight during pregnancy, holidays, etc. without taking it all off, and the balance accumulates, and they become less active
- Biological factors
- Psychosocial factors
8
Q
how do people become overweight: biological factors
A
- Metabolism
- Heredity
- Set-point theory: each person’s body has a set weight it strives to maintain
- Hypothalamus: monitors hormone levels (ex. Ghrelin – when energy is low/stomach is empty; leptin – stimulates or inhibits eating and metabolism; insulin – regulates blood sugar and fat storage)
9
Q
how do people become overweight: psychosocial factors
A
- Many adults misperceive weight changes (incorrectly thinking they’ve lost weight)
- Negative emotions and stress contribute to weight gain
- Chronic stress can lead to binge eating
- Social networks have impact – people with obese spouse, sibling, or friend more likely to become obese (and vice versa for losing weight)
- Lifestyle: drinking sugary drinks, alcohol, not being physically active, and watching lots of TV contribute to weight gain
- Sensitivity to food-related cues
- Immigrants’ chance of obesity increases when they move to North America
10
Q
3 aspects of the impact of weight has on health
A
- Degree of being overweight
- Fitness
- Distribution of fat
11
Q
treatments to lose weight
A
- Crash fad diets: trendy, quick diets that are ‘guaranteed’ to work (ex. Atkins, Keto)
- Exercise: increases metabolism, helping to burn calories
- Lifestyle Interventions using Behavioural and Cognitive Methods
- Self-help: may include support groups and other behavioural methods, may need to purchase membership (ex. Jenny Craig, Weight Watchers)
- Worksite weight-loss programs: generally use behavioural techniques, need to provide some sort of incentive to increase success (ex. Competition with prize)
- Medically Supervised Approaches
12
Q
treatments to lose weight: lifestyle interventions using behavioural and cognitive methods
A
- Typically group format with weekly meetings, keeping records
- Nutrition and exercise counselling
- Self-monitoring/keeping records
- Stimulus control techniques (ex. Shopping with a list)
- Altering act of eating (ex. Chewing slowly)
- Behavioural contracting (setting up reward system)
- Cognitive methods: motivational interviewing and problem-solving training (teaching strategies to deal with diet difficulties)
13
Q
treatments to lose weight: medically supervised approaches
A
- Recommended for obese people who failed to control weight using other methods
- Medication (ex. Orlistat)
- Protein-sparing modified fast regimen (eating <800 calories per day)
- Bariatric surgery: changing structure of stomach or intestines
- Liposuction: cosmetic surgery sucking adipose tissue from body
14
Q
3 common eating disorders
A
- Anorexia nervosa: involves drastic reduction in food intake and unhealthy loss of weight
- Bulimia nervosa: involves recurrent episodes of binge eating generally followed by purging
- Binge-eating disorder: frequent distressing binge-eating behaviours
15
Q
why do people develop eating disorders?
A
- Genetics and physiology (ex. Abnormal functioning of endocrine glands)
- Cultural factors: high prevalence among white females aiming to look like the “ideal beautiful woman” by Western standards; girls are typically given the message “thin is better”
- Distorted body image leads to compulsive disordered eating
- Personality: people with eating disorders have high levels of perfectionism
16
Q
treatments for eating disorders
A
- Restoring person’s weight to normal (often in hospital) using behavioural techniques
- Psychotherapy: includes behavioural and cognitive methods like self-monitoring, reinforcement, and cognitive restructuring
17
Q
health effects of physical activity
A
- psychosocial benefits:
- Lower stress and anxiety
- Improved cognitive processes
- Enhanced self-concept
- physical benefits:
- Improving agility and cardiovascular function
- Higher flexibility, strength, and endurance (especially later in life)
- Improved health and longevity (helps prevent cardiovascular problems, diabetes, and some forms of cancer)
18
Q
potential liabilities of physical activity
A
- Collisions from jogging or biking in traffic
- Bone or muscle injury from over-straining body
- Heat exhaustion from exercising on hot days
- Sudden cardiac death
- Use of anabolic steroids
19
Q
describe who gets enough exercise and who doesn’t
A
- Most people in Canada and developed nations don’t get enough exercise
- In Canada, men, people with high SES, and people in rural areas exercise more
- Physical activity greatest in childhood, peaking from 10-13 years of age, then declines during adolescence, and declines again post-middle-age (especially for women)
20
Q
reasons for not exercising
A
- Cannot find the time, or choose to use it in other ways
- No convenient place to do it, or weather makes it unpleasant
- High levels of stress
- Social influences (ex. Modelling, social support)
- Beliefs
- Biopsychosocial factors: genetics influence exertion, which influences mood, which influences intention to continue
21
Q
reasons for not exercising: beliefs
A
- Focus on unpleasant aspects
- Low self-efficacy
- No perceived susceptibility to illness
- Perceived personal or environmental barriers
- Not believing they succeeded in previous exercise programs
22
Q
how to promote exercise behaviours
A
- Preassessment: determining purpose for exercising and health status
- Exercise selection: tailoring exercise to the person’s health needs
- Exercise conditioning: determining when/where you’re exercise and what equipment you’ll need
- Goals: writing out specific goals/behavioural contracts
- Consequences: reinforcement (rewarding increased exercise or decreased sedentary behaviour)
- Social influence: support of family and friends; exercising with someone else
- Record keeping: recording progress
23
Q
impact of accidents on health
A
- most common accidental injuries are car accidents, then falls, then poisoning
- Years lost from accidental injuries is about the same as loss from cancer, heart disease, and stroke
24
Q
impact of environmental hazards on health
A
- Excessive exposure to UV rays causes skin damage and may cause skin cancer
- Harmful gases and other hazards:
- Lead: nervous system damage, impaired intelligence
- Radon: lung cancer
- Asbestos: lung cancer
- Radiation: cancer
25
firmicutes
a bacteria very present in obese people's intestines; may contribute to obesity
26
which carbs should you eat?
Ones with low glycemic-loads
27
Types of exercise
- Isotonics, isometrics, isokinetics:
- - Isotonic exercise: builds strength and endurance by moving heavy objects (ex. Weight lifting)
- - Isometric exercise: builds strength by exerting force on an unmovable object (ex. Chair lifts)
- - Isokinetic exercise: builds strength and endurance by moving an object in more than one directions (ex. Nautilus machine)
- Aerobics: energetic physical activity requiring high levels of oxygen (ex. Dancing, jogging, swimming)
- Ideal exercise program involves warm-up, aerobics, and cool-down
PSYC 314
flashcards
Decks in class (10)
# Cards
