Health. Exercise Nutrition Sleep Stress Health Exercise & Mental Health Releases endorphins Lowers depression & anxiety Must be aerobic to get the effect.

Health

• Exercise• Nutrition• Sleep• Stress

Health

Exercise & Mental Health

• Releases endorphins• Lowers depression & anxiety• Must be aerobic to get the

effect• Long-term commitment

Exercise & Mental Health• Releases neurotransmitters that

promote brain cell repair• Lengthens attention span• Boosts decision-making skills

prompts growth of nerves and new blood vessels

• Improves multi-tasking and planning

Exercise & Mental Health

Where to go when you need help

Sleep

Sleep

Sleep is a specialized state that serves a variety of important functions including:

• Conservation of energy• Repair and restoration• Learning and memory

consolidation

Sleep Survey

During this semester when did you most recently:

• Wake up not feeling rested?• Doze off while studying• Doze off fin the classroom or lecture

hall?• Doze off while watching TV?• Doze off while sitting quietly in a

public place (library, student union, etc.)

Sleep Survey

If you knew more sleep would improve your health and memory would you change your sleep habits?

Importance of Sleep

• Slow-wave sleep (NREM stages 3 and 4) is presumed to be the restorative stage

• People deprived of REM sleep become moody and depressed

• Longevity linked to sleep duration• Daily sleep requirements decline with age• Stage 4 sleep declines steadily and may

disappear after age 60

Sleep Deprivation

• Research shows that sleep deprivation is a serious problem

• It results in impaired coordination, accidents, medical bills, missed time at work & school

• Our hectic pace causes many of us to cut back on our sleep schedule in order to get everything done.

Effects from Sleep Deprivation

• Impaired

immune system

• Increased heart rate• Risk of heart disease

• Irritability

• Cognitive impairment

• Impaired moral judgment

• Sever yawning

• Hallucinations

• Symptoms similar to ADHD

• Decreased reaction

time and accuracy• Tremors• Aches

Other• Risk of obesity• Decreased

temperature

• Risk of Type

2 diabetes

Stages of Sleep

Physiological Changes During Sleep

• Metabolic rate decreases• Heart rate decreases• Gastric acid secretion decreased• GH increased• Prolactin increased later half• Urinary output decreased• Gut motility decreased

Tips for Better Sleep

• Develop a consistent sleep/wake schedule.

• Strive for 8 hours of sleep a night• Avoid daytime napping• Avoid substances with caffeine,

nicotine, or alcohol before going to bed.

Tips for Better Sleep

• Exercise earlier in the day.• Don’t eat a heavy meal before

going to bed.• Control your room temperature• Relax before going to bed

Nutrition

Figure 24.1b

Red meat, butter:use sparingly

Vegetables inabundance

Whole-grainfoods atmost meals

Daily excercise and weight control

(b) Healthy eating pyramid

Dairy or calcium supplement: 1–2 servings

White rice, white bread,potatoes, pasta, sweets:

use sparingly

Fish, poultry, eggs:0–2 servings

Nuts, legumes:1–3 servings

Fruits:2–3 servings

Plant oilsat most

meals

What are nutrients?• Essential substances that your body

needs in order to grow and stay healthy

What is a Nutrient?

Nutrients

• Some provide energy. • All help build cells and

tissues, regulate bodily processes such as breathing.

• No single food supplies all the nutrients the body needs to function.

Healthy Diets Require

• Macronutrients– Water– Amino Acids and Proteins– Lipids– Carbohydrates

• Micronutrients– Vitamins (B, C, A, D, E, K)– Minerals (Fe, Ca, P, Na, K)

Six categories of nutrients:

Water• Solvent in which the chemistry

of life occurs– cell chemistry occurs in an

aqueous medium– water carries essential nutrients

to cells– water carries metabolic wastes

away from cells– hydrolysis & dehydration

reaction– stabilizes body temp

Carbohydrates

• Energy Metabolism– Glucose is the fuel used by cells to

make ATP• Neurons and RBCs rely almost entirely

upon glucose • Excess glucose is converted to glycogen

or fat and stored

Carbohydrates

• Dietary sources– Starch (complex carbohydrates) in grains

and vegetables– Sugars in fruits, sugarcane, sugar beets,

honey and milk– Insoluble fiber: cellulose in vegetables;

provides roughage– Soluble fiber: pectin in apples and citrus

fruits; reduces blood cholesterol levels

Carbohydrates

• Dietary requirements– Minimum 100 g/day to maintain adequate

blood glucose levels– Recommended minimum 130 g/day – Recommended intake: 45–65% of total

calorie intake; mostly complex carbohydrates

Carbohydrates• Dietary Fiber

– water-insoluble fiber adds bulk to fecal matter facilitating its passage through and elimination from the digestive system

– water-soluble fiber may absorb dietary cholesterol, reducing its absorption by the digestion tract

Soluble Fiber Insoluble Fiber

Wheat Seed

Wheat Seed

Lipids

Dietary sources– Triglycerides

• Saturated fats in meat, dairy foods, and tropical oils

• Unsaturated fats in seeds, nuts, olive oil, and most vegetable oils

– Cholesterol in egg yolk, meats, organ meats, shellfish, and milk products

Lipids

• Essential fatty acids– Linoleic and linolenic acid, found in most

vegetable oils– Must be ingested

Essential uses of lipids in the body– Help absorb fat-soluble vitamins– Major fuel of hepatocytes and skeletal

muscle– Phospholipids are essential in myelin

sheaths and all cell membranes

Lipids

Lipids

Functions of fatty deposits (adipose tissue)– Protective cushions around body organs– Insulating layer beneath the skin– Concentrated source of energy

Lipids

• Regulatory functions of prostaglandins– Smooth muscle contraction– Control of blood pressure– Inflammation

• Functions of cholesterol– Stabilizes membranes– Precursor of bile salts and steroid

hormones

Lipids

Dietary requirements suggested by the American Heart Association– Fats should represent 30% or less of total

caloric intake– Saturated fats should be limited to 10% or

less of total fat intake– Daily cholesterol intake should be no more

than 300 mg

Atherosclerosis

normalnormal diseaseddiseased

• Cholesterol: <175 mg/dl• Triglycerides: blood fats, 30-175

mg/dl• HDL: Good cholesterol, > 35

mg/dl• LDL: Bad Cholesterol, <130

mg/dl• Chol/HDL ratio: < 4.5 indicates

heart disease

Your Cholesterol LevelYour Cholesterol Level

Lowering Your Cholesterol LevelLowering Your Cholesterol Level

• Eat healthy

• Exercise

• Lose wt.

• Quit smoking

• 1 glass of wine or beer

• Medications (Lipitor)

Proteins

• Enzymes • Structural proteins (shape and

form of cells and tissues)• Hormones• Immunoglobulins (antibodies)

Essential Amino Acids

• Tryptophan• Methionine• Valine• Threonine

• Phenylalanine• Leucine• Isoleucine• Lysine• Arginine• Histidine

(infants)

Proteins

Dietary sources– Eggs, milk, fish, and most meats contain

complete proteins – Legumes, nuts, and cereals contain

incomplete proteins (lack some essential amino acids)

– Legumes and cereals together contain all essential amino acids

ProteinsUses:

– Structural materials: keratin, collagen, elastin, muscle proteins

– Most functional molecules: enzymes, some hormones

Proteins

Use of amino acids in the body1. All-or-none rule

• All amino acids needed must be present for protein synthesis to occur

2. Adequacy of caloric intake• Protein will be used as fuel if there is

insufficient carbohydrate or fat available

Proteins

Nitrogen balance• State where the rate of protein synthesis

equals the rate of breakdown and loss• Positive if synthesis exceeds breakdown

(normal in children and tissue repair)• Negative if breakdown exceeds

synthesis (e.g., stress, burns, infection, or injury)

Proteins

Hormonal controls• Anabolic hormones (GH,

sex hormones) accelerate protein synthesis

Complete ProteinsVersus

Incomplete Proteins

• Vegetarian diet may result in protein deficiency

• Need essential amino acids– beans lysine & isoleucine– corn tryptophan & methionine

Vitamins• Organic compounds needed by the

body in small, but essential amounts

• Cannot be synthesized by the body in sufficient amounts

• Function in a variety of ways in metabolic reactions

• Thirteen known vitamins

Water-Soluble VitaminsVersus

Water-Insoluble Vitamins

Water-Soluble Vitamins

Pantothenic acid

Biotin

B12 (cyanocobalamin)

Folic acid

B6 (pyridoxine)

C (ascorbic acid)

B1 (thiamin)

B2 (riboflavin)

Niacin

Water-Insoluble Vitamins

Minerals• Essential inorganic elements• Involved in a variety of

metabolic processes• Major minerals versus trace

minerals

Major Minerals

CalciumPhosphorusMagnesiumSodiumPotassiumChlorine

Trace Minerals

IronIodineFluorideZincCopper

Manganese

Cobalt

Selenium

Chromium

• An animal whose diet is missing one or more essential nutrients.

Giraffe eats bone to get phosphorus nutrient

Malnourishment

• Impaired cognitive development

• Won’t attain full height

• More susceptible to disease and infection

Malnourishment

Aim for Fitness

1.Aim for a healthy weight

Ten U.S. Dietary Guidelines

2. Be physically active each day

Build a Healthy Base

3. Let the pyramid guide your choices

4. Choose a variety of grains daily, especially whole grains

5. Choose a variety of fruits and vegetables daily.

6. Keep food safe to eat.

Choose Sensibly7. Choose a diet that is low in

saturated fat and cholesterol and moderate in total fat 8. Choose beverages and foods to moderate your intake of sugars9. Choose and prepare food with less salt

10. If you drink alcoholic beverages do so in moderation

Coffee/Chocolate/Caffeine• Increases blood flow to brain• Increases memory• Lowers blood pressure• Lowers risk of heart disease• More alert and awake

Stress

• The human reaction to events in our environment.

• Wear and tear on our body.

Eustress

Good Stress• Getting into college• Winning the lottery• Getting engaged

Distress

Bad Stress• Difficult work environment• Overwhelming sights or sounds• Threat of personal injury

General Stress

• Everyone has this kind• It resolves itself in a day or two• No intervention required

Cumulative Stress

• Stress builds up in your body• It becomes more difficult to

alleviate symptoms• You have more serious physical

symptoms• You have more serious mental

anguish

Acute Traumatic Stress

• Critical incident stress• Produces considerable

psychological distress• A normal reaction to abnormal

events

Post-Traumatic Stress• Severs stressed produced by

severe psychological trauma• Created by unresolved critical

incident• Produced lasting changes

Sympathetic Nervous System

Sympathetic Nervous System

brain

adrenal gland

epinephrine cortisol sympatheticnervous system

￪ glucose metabolism

￪ blood flow & pressure

behavioral alertness

via blood

circulation

via the

nerves

hypothalamus

pituitary gland

Stress

Effects of long term release of cortisol• Increased blood pressure• Inhibits inflammatory response• Suppresses immune system• Damages brain cells

Stress & LearningThe stress-brain loop

↓ Attention↓ Perception↓ Short-term memory↓ Learning↓ Word finding

Chronic Stress•Inadequate sleep•Poor nutrition•Emotional distress

Increases glucocorticoids

Decreased regulation of cortisol

Cellular changes in the hippocampus

How Can You Manage Your Stress

Avoid stressful situations

Avoid extremes

Set realistic goals

Manage how stress affects you

Change how you see the situation

Change how you react to stress

Set priorities

Take control of the situation

Try relaxation techniques

Figure out what’s important

Healthy Lifestyle Considerations

Diet• Lower salt intake• Lower intake of

refined sugars and carbs

• Lower caffeine intake• Add fruit, veggies,

complex carbs, vitamins, and water

Healthy Lifestyle Considerations

Rest• Get 6 hours minimum of

continuous rest

Healthy Lifestyle Considerations

Exercise• 30-60 minutes of aerobic

exercise a day

Healthy Lifestyle Considerations

General• Talk things out• Make an increased effort to organize

your life• Delegate things when needed• Ask for help

Healthy Lifestyle Considerations

Relax!!!• Fill your life with fun things to do. • Keep your sense of humor• Take charge of your life• Find a balance.• Make this part of your daily routine.

INQUIRY

1. What are nutrients that the body needs but can’t synthesize on its own called?

2. Which cells of the body, under normal circumstances, must have energy in the form of glucose in order to survive?

3. How does the body make use of dietary cholesterol?

4. What is an incomplete protein?5. What trace element is necessary for wound

healing?

Moment of Zen