Download Glossary of common terms used in health and wellbeing

Glossary of common terms used in health and wellbeing
A
Adrenal Glands
Small glands located on the kidneys that produce the stress hormones adrenalin and cortisol.
Adrenaline
A hormone that stimulates metabolism, increases alertness and increases blood pressure.
Aerobic Exercise
These kinds of exercises generally involve large muscle groups and foster a strong and
healthy heart and lung function.
Amino Acid
The basic unit from which proteins are made. There are two classes of amino acids:
essential and non-essential. Essential amino acids are those that cannot be manufactured by
the body and must be attained from the diet. Non-essential amino acids are those that the
body can synthesise from other amino acids.
Anabolism
The metabolic process of building new tissue. Typically used in relation to building muscle,
ligaments and tendons.
Antioxidant
A substance that may inhibit oxidation caused by free radicals in the body. Examples of
antioxidants include Vitamin A, C and E as well as carotenoids like lycopene and betacarotene.
Arthritis
Inflammation of a joint; most arthritis is caused by degenerative changes related to aging.
Arthritis effects not only joints but also connective tissue throughout the body can be involved
as well.
Autonomic Nervous System
The part of the nervous system that is responsible for controlling the involuntary functions in
the body, such as digestion, metabolism, blood pressure etc.
B
Back extension
Backward bending of the spine
Back flexion
Forward bending of the spine
Bariatric Surgery
Surgery on the stomach and/or intestines to help the patient with extreme obesity lose
weight. Bariatric surgery is a last resort weight-loss method used for people who have a body
mass index BMI) in excess of 40.
Basal Energy Expenditure (BEE)
The number of calories that your body requires for basic processes such as digestion,
breathing, brain function etc.
Body Mass Index (BMI)
A measure of body weight relative to height. BMI can be used to determine if people are at a
healthy weight, overweight or obese. A BMI of 18.5 – 25 refers to a healthy weight, a BMI of
25 to 30 refers to overweight and a BMI of 30 or higher refers to obese.
http://www.nhs.uk/Livewell/loseweight/Pages/BodyMassIndex.aspx
C
Calcium
A mineral important in building and maintaining bones, and for muscle and nerve function.
Sources of calcium include dairy products, green leafy vegetables and calcium fortified foods
(such as juice and cereals).
Calorie
A unit of energy in food. Carbohydrates have 4 calories per gram.
Carbohydrate
A major source of energy in the diet. There are two kinds of carbohydrates: simple and
complex carbohydrates. Simple carbohydrates are sugars, while complex carbohydrates
include both starches and fibre. They are found naturally in foods such as breads, cereals,
fruits, vegetables, and milk and dairy products. Foods such as sugary cereals, soft drinks,
fruit drinks, fruit punch, lemonade, pastries, cakes, biscuits, ice cream and pies are all rich in
sugars.
Cardiovascular system
The system in your body responsible for distributing blood throughout the body. The
cardiovascular system is made up of the heart, arteries, capillaries and veins.
Catabolism
The metabolic process of the breaking down tissues. Typically refers to the breakdown of
muscle, bone, ligaments and tendons.
Cartilage
A connective tissue that lines the ends of bones and most joints. It lines the facet joints of the
spine.
Chiropractor
A Chiropractor diagnoses and treats a broad range of physical conditions in patients with
muscular, nervous and skeletal problems, especially in the spine.
Cholesterol
A fat-like substance that is made by the body and is found naturally in animal foods such as
meat, fish, poultry, eggs and dairy products. Foods high in cholesterol include liver and organ
meats, egg yolks and dairy fats. Cholesterol is carried in the blood. When cholesterol levels
are too high, some of the cholesterol is deposited on the walls of the blood vessels. Over
time, the deposits can build up causing the blood vessels to narrow and blood flow to
decrease.
Cortisol
A hormone that is released from the adrenal glands in response to stress that facilitates fat
storage and has a catabolic affect on muscle and connective tissue.
D
Dietary Fibre
Found only in plant foods, fibre refers to the remnants of plant cell walls that are resistant to
digestion by the human body. Dietary fibre, the fibre in our diets, can either be soluble or
insoluble. Soluble fibre, such as that contained in oats, dissolves in water and is associated
with blood cholesterol reduction. Insoluble fibre, such as bran, does not dissolve in water and
provides bulk in the diet.
E
Endorphins
Chemical messengers released by the body during vigorous exercise that stimulate the brain
to feel good, happy and relaxed.
Exercise
Exercise is activity that is planned or structured. It involves repetitive bodily movement done
to improve or maintain one or more components of physical fitness: cardiovascular fitness,
muscle strength, endurance, flexibility and body composition.
F
Fat
Is a major source of energy in the diet. All food fats have 9 calories per gram. Fat helps the
body absorb fat-soluble vitamins, such as vitamin A, D, E and K. Some types of fat,
particularly saturated fat may cause blood cholesterol to increase and increase the risk for
heart disease. Other fats, such as unsaturated fats do not increase blood cholesterol. Fats
that are in foods are combinations of monounsaturated, polyunsaturated, and saturated fatty
acids.
Fats (Dietary fats)
Fat provides 9 calories per gram. Fat is important to maintain cell walls, provide insulation
and concentrated energy. Fat also carries the fat-soluble vitamins A, D, E and K through the
body. Food sources of fat include meat, poultry, fish, eggs, nuts, butter, margarine, oil and
some dairy products. In food, there are two types of fat: saturated and unsaturated.
Fats (Hydrogenated)
Unsaturated fats that have been processed (hydrogenated) to make them more saturated,
spreadable, and longer lasting. Hydrogenation produces trans-fatty acids, which may have
health effects similar to those of saturated fatty acids. The most common sources of
hydrogenated fats are margarine, commercially baked goods and fried foods.
Fats (Saturated)
Are solid at room temperature and come chiefly from animal food products. Examples
include butter, lard, meat fat, solid shortening, palm oil and coconut oil.
Fats (Unsaturated)
Are liquid at room temperature and come from plant oils such as olive, peanut and corn,
sunflower, safflower and soybean. They include monounsaturated and polyunsaturated fats.
Fats (Polyunsaturated)
A highly unsaturated fat that is liquid at room temperature. Polyunsaturated fats are found in
greatest amounts in corn, soybean, and safflower oils, and many types of nuts. They have
the same number of calories as other types of fat and may still contribute to weight gain if
eaten in excess.
Folic Acid
Folic acid (known as folate in its natural form) is one of the B group of vitamins. It is found in
small amounts in many foods, good sources include broccoli, peas, sprouts, chickpeas and
asparagus. Folate works together with vitamin B12 to form healthy red blood cells and also
helps to reduce neural tube defects such as spina bifida in unborn babies. Most people
should be able to get the amount they need from a balanced diet, however if you are
pregnant or thinking of having a baby you should take a daily supplement.
G
Glucagon
A hormone released from the pancreas that elevates blood sugar by stimulating the release
of glucose stores in the liver and muscle.
Glucose
Is a building block for most carbohydrates. Digestion causes carbohydrates to break down
into glucose. After digestion, glucose is carried in the blood and goes to body cells where it is
used for energy or stored.
Glycaemic Index (Gi)
Gi is a measure of a food’s ability to raise the body’s blood glucose level. Foods that have a
low Gi do not raise blood glucose levels to nearly the extent that high Gi foods do. Low Gi
foods are mostly unprocessed, wholegrain foods and high Gi foods are often highly
processed, highly refined foods.
H
Healthy Weight
Compared to overweight or obese, a body weight that is less likely to be linked with any
weight-related health problems such as Type II diabetes, heart disease, high blood pressure,
high cholesterol, or others is considered ‘healthy’. A person with a BMI of between 20 and 25
is considered a healthy weight or a body fat percentage of 18-22%. However, individuals
have different muscle and bone structures which make it hard to generalise using normative
values all of the time.
Hydrogenated Fats
Hydrogenated fats are unsaturated fats that have been processed (hydrogenated) to make
them more saturated, spreadable and longer lasting. Hydrogenation produces trans-fatty
acids, which may have health effects similar to those of saturated fatty acids. The most
common sources of hydrogenated fats are stick or tub margarine, commercial baked goods
and fried foods.
Hypertension
Hypertension, or high blood pressure is greater than or equal to 140/90mmHg. It is
associated with an increased risk of stroke and heart disease. Hypertension is nearly always
symptom-less so it pays to have your blood pressure checked regularly.
Hypothalamus
The hypothalamus is a small area of the brain that is a main control centre for regulating
eating and sleeping behaviour in humans. It has binding sites for several hormones,
including ‘grehlin’ and ‘leptin’ (which are involved in weight management).
I
Insulin
Insulin is a hormone in the body that helps to move glucose from the blood to muscles and
other tissues. Insulin controls blood sugar levels.
Inflammation
Is a pathologic process which is associated with redness, heat, swelling, pain and some loss
of function. This process is associated with the repair and healing of the body structures.
Iron
Iron is important in many different processes; it is an essential part of haemoglobin – the red
pigment in our blood that allows it to carry oxygen around the body. Red meat is the richest
source of iron, the iron in animal sources is absorbed easily by the body. There is also iron in
pulses (such as lentils and beans), dried fruit, green leafy vegetables, nuts, seeds and in
fortified breakfast cereal. These sources of iron are not so easily absorbed by the body.
L
Leptin
A hormone produced by the small intestine that signals the brain to stop eating. People who
are overweight or struggle with their weight, may have a dimished leptin response in the
brain.
Ligament
Ligaments are strong, dense bands of connective tissue which connect bone to bone across
a joint and thereby stabilising the joint.
Low fat
A food containing less than 3g of fat or less per serving could be described as low fat.
However, low fat foods often substitute more sugar to preserve taste so be careful when
choosing low fat foods are a healthier option.
M
Magnesium
Magnesium is a mineral food in a wide variety of foods. The richest sources are green leafy
vegetables (spinach), and nuts. It helps to turn the food we eat into energy and helps the
parathyroid glands to work normally (the parathyroid glands produce hormones important for
bone health).
Metabolism
Your metabolism is the sum total of all the processes that occur in the body; turning the food
you eat into useable energy.
Monosodium Glutamate (MSG)
MSG is a widely used flavour enhancer used to intensify the flavour of other compounds
present in food. It is the sodium salt of glutamic acid. Glutamate is a naturally occurring
amino acid present in a large number of foods, particularly high protein foods such as meat,
fish and dairy products. In the EU it is classed as food additive E621 and is typically added to
prepared or processed savoury foods such as dried spices, canned soup, salad dressings.
Monounsaturated Fat
Monounsaturated fats are found in foods such as canola oil, olives, olive oil, nuts, sedds and
avocados. Choosing monounsaturated fat rather than saturated fat may help to lower
cholesterol and reduce the risk of heart disease. However, it still carries the same number of
calories as other types of fat (and will still contribute to weight gain if eaten in excess).
Muscle Tension
Muscle tension is a state where the muscles are in a general state of contraction.
N
Nerve
The body’s communication system; nerves carry messages back and forth between the brain
and all of the body parts.
Neurotransmitter
A chemical produced in the brain that sends messages between nerve cells.
Nutrition
Nutrition is the relationship between food and the general wellbeing and fuel requirements of
the body.
O
Osteoporosis
Osteoporosis literally means ‘porous’ bones and is often referred to as the fragile bones
disease. 1in 2 women and 1 in 5 men over the age of 50 in the UK will fracture a bone,
mainly as a result of osteoporosis. The bones in our skeleton are made of a thick outer shell
and a strong inner honeycomb mesh of tiny struts of bone. Osteoporosis means that some of
these struts become thin, which makes the bones more fragile and prone to break after a
bump or a fall. Having osteoporosis does not mean that your bones will automatically break,
it just means that you have a greater risk of fracture.
P
Pancreas
The pancreas is a gland organ in both the digestive and endocrine systems. It is both an
endocrine gland producing several hormones including insulin and glucagon (it releases
these into the bloodstream to help the body control blood sugar levels) and an exocrine
gland secreting pancreatic juice containing digestive enzymes.
Pedometer
A small, inexpensive device that counts each step that you take (accurate for walking and
jogging). It is usually worn on the waistband in line with the knee joint. It is a useful
motivating tool to utilise in achieving the daily target of 10,000 steps a day.
Polyunsaturated Fat
Polyunsaturated fats are highly unsaturated fats that are liquid at room temperature.
Polyunsaturated fats are found in greatest amounts in corn, soybean and safflower oils and
many types of nuts. They have the same calorie content as other types of fat (so will
contribute to weight gain if eaten in excess).
Potassium
Potassium is a mineral found in most types of food. Good sources include fruit (particularly
bananas), vegetables, pulses, nuts and seeds. Potassium controls the balance of fluids in
the body and may also help to lower blood pressure.
Protein
Proteins are one of the three groups of nutrients that provide energy to the body in the form
of calories. Protein is an essential nutrient that helps build many parts of the body, including
muscle, bone, skin and blood. Protein provides 4 calories per gram and is found in meat,
fish, poultry, eggs, dairy products, beans, nuts and tofu.
R
Riboflavin
Riboflavin is also known as vitamin B2, it is found in small amounts in many foods. Good
sources include milk, eggs, fortified breakfast cereals, rice and mushrooms. It helps to keep
the skin, eyes, nervous system and mucous membranes healthy, helps to produce steroids
and red blood cells and may help the body absorb the iron in the food we eat.
S
Satiety
The mechanism to tell the body that it has had enough food. The most important satiety
compounds are the hormone leptin and the fatty acid ‘oleylethanolamine’ (OEA).
Saturated Fat
Saturated fat is solid at room temperature. Fats that are in foods are combinations of
monounsaturated, polyunsaturated and saturated fatty acids. Saturated fat is found in highfat dairy products (like cheese, whole milk, cream, butter and ice cream), fatty and processed
meats, palm and coconut oil. Eating a diet high in saturated fat will raise blood cholesterol
and the risk of heart disease.
Selenium
Selenium is a trace element found widely in the environment. Brazil nuts are an excellent
source of selenium – just 2 brazil nuts a day will provide your recommended daily allowance.
Z
Zinc
Zinc is a trace element found widely in the environment. Good food sources of zinc include
meat, shellfish, dairy foods, and cheese, bread and cereal products. Zinc is important in
making new cells and enzymes, in wound healing and helping to process the fat,
carbohydrate and protein in our diet.