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JWK
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Metabolic Water
- Water formed by cells as a metabolic by product
- Made by body
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Dialysis
- Blood going through the kidney once
- Blood circulation goes through the kidney 300 times a day
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Diurectics
Substances that increase urine output
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Calcium
- Most plentiful mineral in human body
- 99% is in bones and teeth
- 1% is in extracellular fluid
- Uses 1% first
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Sodium
- Major positively charged ion in extracellular fluid
- Conducts nerve impulses
- Involved in transporting glucose and amino acids in cells
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Hypertension
- Condition characterized by persistently elevated blood pressure
- Affects ~30% of American adults
- Increases risk of Heart disease, stroke, kidney failure
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Systolic Pressure
Maximum blood pressure within arteries when ventricles of the heart contract
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Diastolic Pressure
Pressure when ventricles relax between contractions
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Potassium
- Major positively charged ion in intracellular fluid
- Needed for nerve impulses, contracting muscles, and kidney function
- Potassium-rich diets may reduce blood pressure
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Magnesium
- Particles in >300 chemical reactions
- Regulation of muscle and nerve function
- Maintenance of strong bones
- Strengthening the immune system
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Hemoglobin
Iron-containing protein in RBC that transports oxygen to tissues and some CO2 away from tissues
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Myoglobin
Iron-containing protein in muscle cells that controls oxygen uptake from RBC
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Zinc
- A component of about 100 enzymes
- Needed for Wound healing, Normal of taste and smell, DNA synthesis, Immune function
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Iodide
- Required for normal thyroid function and production of thyroid hormone
- Thyroid hormone controls metabolic rate
- In U.S. some table salt is fortified with iodide to prevent deficiency
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Selenium
- Many are antioxidants
- May reduce risk of certain cancers
- Keshan's disease
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Osteoporosis
- Factors influencing the risk of osteoporosis include:
- Age
- Gender
- Genetics
- Nutrition
- Physical Activity
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Cortical Bone (Compact Bone)
Very dense tissue making up 80% of skeleton
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Trabecular Bone (Spongy bone)
- "Scaffolding" on the inside of bones: supports cortical bones & makes up 20% of the skeleton
- Osteoporosis occurs here
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Bone Growth
Increase in bone size; completed by age 14 in girls and 17 in guys
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Bone Modeling
Shaping of bone; completed by early adulthood
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Bone Remodeling
Reshaping of bone
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Resorption
- Bone remodeling
- Surface of bones is broken down
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Osteoclasts
- Bone remodeling
- Cells that erode the surface of bones
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Menopause
Leads to increased bone loss due to a lack of estrogen
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Most occur at 50 yrs
Wrist or forearm fracture
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More likely at 55 to 75 yrs
Spinal vertebrae fracture
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Vitamin
- Complex organic compound that is not made by the body - or made in amounts that are enough to maintain good health
- Causes a deficiency disorder when it is missing from the diet
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Fat Soluble - A, D, E, & K
- Associated with lipids in foods and the body
- Do not dissolve in water, stored in the body and may be toxic
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Water Soluble - B & C
- Dissolve in watery components of foods and the body
- Excreted in urine
- Most are not stored to a major extent, generally non toxic
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Antioxidant
A substance that gives up electrons to stabilize free radicals
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Vitamin Absorption
- Most absorption occur in small intestine (absorption is not 100% efficient)
- Absorption increase when more of vitamins is needed
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Vitamin A
- Retinol/Beta-carotene/Carotenoids
- Normal vision and reproduction
- Cellular growth
- Immune system activity
- Epithelial cell production and maintenance
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Keratin
- Tough protein found in hair nails and outermost layers of skin
- Excess: Skin becomes rough and bumpy
- Inner eyelid cells that normally secrete mucus to protect cornea become keratinized
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Vitamin A Toxicity
- May lead to liver damage
- Yellowing of skin due to excessive beta-carotene intake
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Vitamin D
- Metabolism of calcium & phosphorus
- Production & maintenance of healthy bones
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Vitamin E
- Major fat-soluble antioxidant found in cell (protects polyunsaturated fatty acids)
- Improves vitamin A absorption
- Maintains nervous system and immune system function
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Vitamin E Toxicity
Excess may interfere with vitamin K's role in blood clotting
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Vitamin K Deficiency
May occur in newborns or people with impaired liver functions or absorption, on long term antibiotic therapy
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Thiamin
- Part of coenzyme involved in release of energy from carbohydrates
- Metabolism of certain amino acids
- Synthesis of neurotransmitters
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Beriberi
- Thiamin deficiencies
- Weak, have poor muscular coordination, and may develop cardiovascular problems and edema.
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Wernicke-Korsakoff Syndrome
Typically seen in alcoholics, because alcohol decreases absorption and increases excretion
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Vitamin C
- Not part of coenzyme
- Collagen synthesis (protein that gives strength to connective tissues)
- Antioxidant activity
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Vitamin C Toxicity
Kidney stones, particularly in susceptible persons
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Superfoods
- Have a high concentration of critical nutrients
- Low in calories
- Reverse the effects of the major diseases
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Acai
- Berry from rainforests of Brazil
- Tastes like berries and c hocolate
- High in fiber
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Arona Berries
- High Antioxident
- Helps with how fast you recover after a workout
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Beans and Lentils
- EFAs (omega 3)
- High in Fiber
- High in Protein
- Low glycemic index
- Cheap
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Oats
- High in fiber and protein - good for weight loss
- Phytoestrogens - Act as estrogen mimic, help with lower breast cancer for women
- Protease inhibitors
- Cholesterol lowering
- Inexpensive and available
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Broccoli
- Vitamin C
- Carotenoids
- Vitamin K
- Folate
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Cinnamon
- Lowered blood glucose
- Lowered triglycerides
- Lowered LDLs and cholesterol
- Antibacterial - E.Coli
- Makes us think better
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Turmeric
- Medicinal properties (India)
- Improves cardiovascular health
- Anxiety and stress - Help with these
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Chia seeds
- Helps with blood pressure, cholesterol, and Inflammation
- Iron and calcium
- Omega 3s
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Leeks
- Cardiovascular health- raise HDL and lower LDL
- Powerful antibacterial
- Lutein
- Manganese, Vitamins A, C, and K
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Avocado
- Fat Omega 3 and monounsaturated
- Good fat
- LDL/HDL
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Salmon
- Omega-3s
- Eye and cardiovascular health
- Protects skin
- Fights depression
- Vitamin D
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Guava
- South American fruit
- Vitamin C
- Lycopene in skin
- Potassium
- Some Lycopene and fiber is lost in juices
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Walnuts
- Omega 3s
- Cancer prevention
- NuVal- Highest NuVal "nut" score in the stores
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Garlic
- Sulfur compounds - Allicin family
- Allicin Family - A lot of cruciferous veggies
- Good source of B6 and Vitamin C
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Sweet Potatoes
- Carotenoids
- Vitamin C and A
- Potassium
- Fiber
- Loses a lot of Vitamin A during frying process
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Hot Peppers
- Antioxidant
- Capsaicin - Make it hot
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Black Rice
- Iron and fiber
- Low glycemic index
- Cardiovascular health (clears arteries)
- Anti-inflammatory
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Dark Chocolate
- Inhibit blood clots (atherosclerosis)
- Reduces chronic inflammation
- Cacao Levels = how much dark chocolate is in it, the higher the cacao level, the healthier it is
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Fat-free mass
- Body water
- Mineral rich tissues
- Protein rich tissues
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Total body fat
- Adipose tissue
- Essential fat in cell membranes, certain bones, and nervous tissue
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Subcutaneous fat
- Sub = under
- Cutaneous = skin
- Helps insulate
- Protects muscles & bones from injury
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Visceral fat
Form protective structure under abdominal muscles and over stomach & intestines
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Bioelectrical Impedance
- Measure conduction of a weak electrical current through the body
- Problem: Method can be reliable if body hydration status is normal
- Scientific data about accuracy of devices designed for home use are lacking
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Anabolic reactions
Require energy
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Catabolic reactions
Releases energy
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Sateity
Sense that enough food was eaten
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Ghrelin
Hormone, secreted mainly by stomach that stimulates eating behavior
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Leptin
Hormone, secreted by adipose cells that reduces hunger and inhibits fat storage in the body
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Aerobic Exercise
- Sustained, rhythmic contractions of large muscle groups
- Raises heart rate giving the heart an effective workout
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Resistance Exercise
- Activities that increase muscle mass and strength
- Resistance exercises also increase bone mass
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Energy Metabolism
- Cells obtain energy through a series of chemical reactions
- First catabolism of glucose, fatty acids, amino acids, or alcohol
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Anaerobic Catabolism
- Without oxygen
- Overdoing, go into this mode
- Sloppy and inefficient
- Is the backup
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Aerobic Catabolism
- With oxygen
- If oxygen is available, pyruvate can enter aerobic respiration pathways
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Aerobic Capacity
- Maximal oxygen intake during vigorous physical exertion (VO2 max)
- The point that you cannot carry on normal conversation because of increased breathing rate.
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Carbohydrate (Glycogen) Loading
- Manipulating physical activity and dietary patterns, a few days before an event.
- Goal is to increase muscle glycogen stores
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