Download ISS Chapter 5

Chapter 5:
Developing Healthier Behaviors
Dr. M. Davis-Brantley
Nutrition
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What is Nutrition?
Nutrients are essential food elements that
provide energy and the building blocks of
muscle, bone, and other tissues
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Essential Nutrients include: protein,
carbohydrates, fats, vitamins, and minerals
Nutrition
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Proteins are amino acids that build muscles, blood, bones,
fingernails, and hair
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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
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Sugars are simple carbs provide small spurts of energy
Starches provide steadier supply of energy
Starches should account for 50-60% of diet
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Fats provide stamina, insulate our bodies, nourish our skin, store
Vitamins A, D, E, and K
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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
1 Tablespoon of vegetable oil is enough daily
Vitamins and Minerals
Obesity
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Facts about obesity
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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
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About 300,000 Americans die yearly because
of excess weight
Biological Influences in Obesity
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Biological influences include: heredity, adipose tissue
(body fat), and metabolic rate
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Heredity is powerful in that adoption studies report that children
of obese parents resemble their parents
Adipose tissue has cells that store fat
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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?
Eating Disorders
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Anorexia Nervosa
Bulimia Nervosa
What are some causes of eating
disorders?
Fitness
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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
Fitness Cont’d
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Types of exercise include:
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Aerobic exercise—requires sustained increase in oxygen consumption, such as
jogging, swimming, or riding a bicycle
Anaerobic exercise—does not require sustained increase in oxygen
consumption, such as weight lifting
Benefits of Exercise
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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)
Sleep
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Functions of Sleep
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Don’t know why we sleep, many hypotheses
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Sleep Deprivation
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Sleep rejuvenates are bodies (recharges our bodies)
Restorative process primarily
Influences attention, learning, and memory negatively
When stressed we need more sleep (sleep helps us recover from
stress)
Insomnia
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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,
partner’s snoring, poor bedding, nasal congestion, allergies
Only make problems worse when trying to force self to sleep
Bring in Questions/Myths for next
time regarding Alcohol and Drugs
for class discussion?
Substance Use and Abuse
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Substance Abuse is the continued use of a substance despite
knowledge of it’s 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 body’s 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
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Delirium Tremens—not just “the shakes” but characterized by
sweating, restlessness, disorientation, and hallucinations
Substances
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Questions?
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Alcohol— “alcoholics”, negative effects, positive effects, cirrhosis
Nicotine—negative effects, health, second-hand smoke
Cocaine
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Cannabis
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Barbiturates are depressants (relieve anxiety, tension, pain, insomnia)
High doses result in drowsiness, slurred speech, motor impairment, poor judgment
Amphetamines
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Includes morphine, codeine, methodone, heroin
Are depressant with euphoric properties
Sedatives
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THC, relaxing effect, sometimes produces mild hallucination
Can impair perceptual-motor coordination, short-term memory, slow learning
Opiods
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euphoria, anesthetic, from coca leaf, Freud
Stimulants, often used to help keep one awake, stimulate cognitive activity
Ritalin—decreases aggressive behavior, increase attention span
Works opposite in adults due to immaturity of the cerebral cortex
Club Drugs