Chapter 5: Developing Healthier Behaviors

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Chapter 5 Developing Healthier Behaviors

• Dr. M. Davis-Brantley

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Nutrition

• What is Nutrition?
• Nutrients are essential food elements that
  provide energy and the building blocks of muscle,
  bone, and other tissues
• Essential Nutrients include protein,
  carbohydrates, fats, vitamins, and minerals

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Nutrition

• Proteins are amino acids that build muscles,
  blood, bones, fingernails, and hair
• Sources of protein meat, poultry, eggs, fish,
  and diary products
• Some legumes provide protein
• Americans eat more meat than needed
• Carbohydrates consist of carbon, hydrogen, and
  oxygen and provide the body with energy
• Sugars are simple carbs provide small spurts of
  energy
• Starches provide steadier supply of energy
• Starches should account for 50-60 of diet
• Foods rich in carbs cereals, citrus fruits,
  several vegetables
• Starches are also rich in fiber, aid in digestion
  and may help protect us from some cancers
• Fats provide stamina, insulate our bodies,
  nourish our skin, store Vitamins A, D, E, and K
• 1 Tablespoon of vegetable oil is enough daily
• Vitamins and Minerals
• Have antioxidants and can be derived from foods

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Obesity

• Facts about obesity
• Nearly 2 out of 3 Americans are overweight
• Americans consume far more calories daily than
  necessary
• Eat 800 billion calories each day
• Need under 200 billion calories
• About 300,000 Americans die yearly because of
  excess weight

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Biological Influences in Obesity

• Biological influences include heredity, adipose
  tissue (body fat), and metabolic rate
• Heredity is powerful in that adoption studies
  report that children of obese parents resemble
  their parents
• Adipose tissue has cells that store fat
• Hunger plays a role in that once blood sugar
  drops, individual becomes hungry and fat from
  food is drawn into those cells for nourishment
• Fat deficiency in these cells is communicated to
  the hypothalamus (in the brain) triggering the
  hunger drive
• Those with more adipose tissue feel hunger sooner
  than those who do not
• Also fatty tissue metabolizes food faster than
  muscle tissue
• Men 40 muscle, 18 fat Women 23 muscle, 25
  fat
• Psychological Factors?

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Eating Disorders

• Anorexia Nervosa
• Bulimia Nervosa
• What are some causes of eating disorders?

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Fitness

• Fitness is the the ability to engage in moderate
  to vigorous levels of activity without undue
  fatigue
• 75 of adults do not engage in adequate amounts
  of physical activity
• CDC suggests engaging in ½ hour of moderate
  activity 5 times a week

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Fitness Contd

• Types of exercise include
• Aerobic exerciserequires sustained increase in
  oxygen consumption, such as jogging, swimming, or
  riding a bicycle
• Anaerobic exercisedoes not require sustained
  increase in oxygen consumption, such as weight
  lifting
• Benefits of Exercise
• Muscle strength (which helps prevent injuries and
  burns fat)
• Cardiovascular fitness in that the body can use
  greater amounts of oxygen during vigorous
  activity and pump blood efficiently to the heart
• Raise metabolic weight and burns more calories
• Reduces hypertension
• Reduces risk of heart attacks
• Lowers cholesterol
• Cuts mortality rate
• Improves mood/Decreases depression rate (working
  as an antidepressant)

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Sleep

• Functions of Sleep
• Dont know why we sleep, many hypotheses
• Sleep rejuvenates are bodies (recharges our
  bodies)
• Restorative process primarily
• Sleep Deprivation
• Influences attention, learning, and memory
  negatively
• When stressed we need more sleep (sleep helps us
  recover from stress)
• Insomnia
• 58 adults are affected by insomnia a year
• Women are affected by insomnia more than men
• Factors contributing to insomnia include stress,
  pain, noise, light, temp, partners snoring, poor
  bedding, nasal congestion, allergies
• Only make problems worse when trying to force
  self to sleep

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Bring in Questions/Myths for next time regarding
Alcohol and Drugs for class discussion?
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Substance Use and Abuse

• Substance Abuse is the continued use of a
  substance despite knowledge of its danger and is
  linked to social, occupational, psychological, or
  physical problems
• Substance Dependence has both biological and
  behavioral aspects in that persistent attempts to
  quit are ineffective, and marked by tolerance and
  withdrawal symptoms
• Tolerance is the bodys habituation to a drug so
  that there is the need for increasingly higher
  doses of the substance to maintain or achieve the
  desired effect
• Some aspects of dependence are psychological
  (anxiety) and others are strictly physiological
• Delirium Tremensnot just the shakes but
  characterized by sweating, restlessness,
  disorientation, and hallucinations

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Substances

• Questions?
• Alcohol alcoholics, negative effects, positive
  effects, cirrhosis
• Nicotinenegative effects, health, second-hand
  smoke
• Cocaine
• euphoria, anesthetic, from coca leaf, Freud
• Cannabis
• THC, relaxing effect, sometimes produces mild
  hallucination
• Can impair perceptual-motor coordination,
  short-term memory, slow learning
• Opiods
• Includes morphine, codeine, methodone, heroin
• Are depressant with euphoric properties
• Sedatives
• Barbiturates are depressants (relieve anxiety,
  tension, pain, insomnia)
• High doses result in drowsiness, slurred speech,
  motor impairment, poor judgment
• Amphetamines
• Stimulants, often used to help keep one awake,
  stimulate cognitive activity
• Ritalindecreases aggressive behavior, increase
  attention span
• Works opposite in adults due to immaturity of the
  cerebral cortex
• Club Drugs