Personal Health MidTerm

Arrhythmias

An irregularity in heart rhythm that may result in dizziness, fainting, or heart fluttering, palpitations, or racing ◦ Tachycardia: Abnormally fast heartbeat ◦ Bradycardia: Abnormally slow heartbeat

Adequate Intake (AI)

Average daily nutrient intake by healthy people when there is not enough research to determine an RDA.

Modifiable Risks

Behaviors you choose today and in coming decades can actively affect your risk for CVD. Avoid tobacco smoke Cut back on saturated fat and cholesterol Modify other dietary habits Maintain a healthy weight Exercise regularly Control diabetes and blood pressure Manage psychological factors and stress levels

Diagnosing and Treating CVD

CVD Diagnostic Techniques ◦ Electrocardiogram (ECG) ◦ Angiography (cardiac catheterization) ◦ Positron emission tomography (PET) scan Surgical Options and Drug Therapies ◦ Coronary bypass surgery ◦ Angioplasty ◦ Aspirin has been touted for its blood-thinning qualities. Cardiac Rehabilitation and Recovery ◦ Strategies for rehabilitation may include exercise training and classes on nutrition and CVD risk management.

Leukemia

Cancer of the blood-forming parts of the body, particularly the bone marrow and spleen

Metabolic syndrome (MetS)

Cluster of six conditions linked to overweight and obesity ◦ A person with MetS is five times more likely to develop type 2 diabetes than a person without the syndrome.

Runner's Knee

Describes a series of problems involving the muscles, tendons, and ligaments of the knee

Carcinomas

Epithelial tissues (tissues covering body surfaces and lining most body cavities) are the most common sites for cancers.

Diabetes Diagnoses & Monitoring

Fasting Plasma Glucose Test (FPG) ◦ Patient is required to fast overnight, then blood is drawn and tested for glucose concentration. Oral Glucose Tolerance Test (OGTT) ◦ Patient is required to drink a liquid containing concentrated glucose, then blood is drawn 2 hours later and tested for glucose concentration. Hemoglobin A1C Test ◦ A regular blood glucose test done by a physician every 3 to 6 months.

Fats

Fats are the most energy-dense source of calories oFats play a role in healthy skin and hair, insulation of organs, maintenance of temperature, and promotion of healthy cell functions. oTypes of Dietary Fats: Saturated fats come from animal sources. Unsaturated fats are liquid at room temperature, come from plants, and include most vegetable oils. Trans fats are produced by adding hydrogen molecules to liquid oil, making a solid or semi-solid at room temperature. This is what you want to avoid, as it is known to increase LDL while lowering HDL levels, increasing risk of cardiac diseases Synonyms include... "partially hydrogenated oils," "fractionated oils," "shortening," "lard," and "hydrogenated" fats

Gestational Diabetes

Gestational diabetes develops during pregnancy ◦ A state of high blood glucose that is first recognized in a woman during pregnancy. ◦ Occurs in 4 percent of all pregnancies. ◦ Women with gestational diabetes have a significantly increased risk of progressing to type 2 diabetes. ◦ There is increased risk of birth-related complications, such as difficult labor, high blood pressure, high blood acidity, increased infections, and death. ◦ The fetus is also endangered: Risks include malformations of the heart, nervous system, and bones; respiratory distress; and excessive growth that can lead to birth trauma.

Tolerable Upper Intake Level (UL)

Highest amount of a nutrient that can be consumed without the risk of adverse health effects.

Body Image

How you see yourself in your mind o What you believe about your own appearance (including your real perceptions about your body) o How comfortable you feel about your body, including your height, shape, and weight

Hypertension

Hypertension refers to sustained high blood pressure. ◦ In general, the higher your blood pressure, the greater your risk for CVD & stroke. Blood pressure is measured in two parts and expressed as a fraction. ◦ Systolic pressure is the first number, the pressure applied to the walls of the arteries when the heart contracts. ◦ Diastolic pressure is the second value, the pressure applied to the walls of the arteries during the heart's relaxation phase. For the average person, 110/80 is a healthy blood pressure level.

Flexibility

Improving your flexibility enhances the efficiency of your movements, increases well-being, and reduces stress. oInflexible muscles are susceptible to injury.

Diabetes

In healthy people, glucose is taken up efficiently by cells ◦ Carbohydrates from the foods are broken down into a monosaccharide called glucose. ◦ Liver and muscle cells store glucose as glycogen, then use it as needed to fuel metabolism, movement, and other activities. ◦ Pancreas—an organ located just beneath the stomach that secretes a hormone called insulin. ◦ Insulin—stimulates cells to take up glucose from the bloodstream and use it for immediate energy. oHyperglycemia—high blood glucose levels seen in diabetes

Atherosclerosis or "Coronary artery disease (CAD)"

In this condition, fatty substances, cholesterol, cellular waste products, calcium, and fibrin (a clotting material in the blood) build up in the inner lining of an artery

Plantar Fasciitis

Inflammation of the plantar fascia, a broad band of dense, inelastic tissue (fascia) that runs from the heel to the toes on the bottom of your foot

Diabetes Treatment

Insulin injections may be necessary, especially for those with type 1 diabetes. Oral medications and weight loss surgery can help Lifestyle Changes Can Improve Glucose Levels

Recommended Dietary Allowances (RDAs)

Intake levels necessary to meet the nutritional needs of 97-98 percent of healthy individuals.

Lung Cancer

Leading cause of death o Symptoms of lung cancer include persistent cough, blood-streaked sputum, chest or back pain, and recurrent attacks of pneumonia or bronchitis. o Treatment include Surgery, radiation therapy, chemotherapy, and targeted biological therapies - depending on cancer stage o Risks for cancer increase dramatically based on the quantity of cigarettes and number of years of smoking. o Quitting smoking does reduce the risk of developing lung cancer.

Coronary Heart Disease

Leading cause of death A myocardial infarction (MI), or heart attack, involves an area of the heart that suffers permanent damage because its normal blood supply has been blocked. ◦ This condition is often brought on by a coronary thrombosis (clot) or an atherosclerotic narrowing that blocks a coronary artery (an artery supplying the heart muscle with blood). ◦ An embolus occurs when a clot becomes dislodged and moves through the circulatory system. ◦ Collateral circulation occurs when the existing blood vessels adapt and expand to reroute blood to other areas.

Minerals

Minerals are the inorganic, indestructible elements that aid physiological processes within the body. oMajor minerals are needed in large amounts. o Sodium, calcium, phosphorus, magnesium, potassium, sulfur, and chloride oTrace minerals are needed in small amounts. o Iron, zinc, manganese, copper, and iodine o Excesses or deficiencies of trace minerals can cause serious problems.

Vegetarianism

More than 3% of U.S. adults identify themselves as vegetarians. oSome common reasons for eating choices include: oconcern for animal welfare ohealth improvements oenvironmental concerns onatural approaches to wellness ofood safety oweight loss or maintenance oScientific evidence are in dispute rather vegetarians are healthier than non-vegetarians

Skin Cancer

Most common form of cancer ◦ The two most common types of skin cancer—basal cell and squamous cell carcinomas—are highly curable. ◦ Malignant melanoma, the third most common form of skin cancer, is the most dangerous, especially for women aged 25 to 29.

Stroke

Occurs when blood supply to the brain is interrupted, killing brain cells, which have little capacity to heal or regenerate. Strokes occur in different ways: ◦ Ischemic (caused by plaque or a clot that reduces blood flow) ◦ Hemorrhagic (due to bulging or rupture of a weakened blood vessel ◦ An aneurysm is the most life-threatening hemorrhagic stroke.

Congestive Heart Failure

Occurs when the heart muscle is damaged or overworked and lacks the strength to keep blood circulating normally through the body

Acceptable Macronutrient Distribution Range (AMDR)

Range of intakes for carbohydrates, fat, and protein that is associated with reduced risk of chronic disease and that provides adequate levels of essential nutrients.

Physical Activity for Health

Researchers have found that there is irrefutable evidence of the effectiveness of regular physical activity in the primary and secondary prevention of several chronic diseases. oExercise has been shown to reduce the onset of cardiovascular disease, diabetes, cancer, hypertension, obesity, depression, osteoporosis, and premature death.

Colon and Rectal Cancers

Second leading cause of death (declining) o In its early stages, colorectal cancer typically has no symptoms. o As the disease progresses, bleeding from the rectum, blood in the stool, and changes in bowel habits are the major warning signals. o Colonoscopies and other screening tests should begin at age 50 for most people. o Treatment often consists of radiation, chemotherapy, or surgery. o People who are older than 50, who are obese, who have a family history of colon and rectal cancer, who have a personal or family history of polyps in the colon or rectum, or who have inflammatory bowel problems o Diets high in fat or low in fiber, high consumption of red and processed meats, smoking, sedentary lifestyle, high alcohol consumption, and low intake of fruits and vegetables oPrevention strategies include regular exercise, a diet with lots of fruits and other plant foods, a healthy weight, and moderation in alcohol consumption.

Carbohydrates

Supply us with the energy needed to sustain normal daily activity. oCarbohydrates are converted to glucose. oCarbohydrates supply energy needed to sustain normal daily activity, because they are metabolized faster and more efficiently than protein. Simple carbohydrates (found naturally in fruits & vegetables) ◦ Glucose (monosaccharide)—most common form ◦ Fructose (monosaccharide)—fruit sugar ◦ Sucrose (disaccharide)—granulated table sugar ◦ Lactose (disaccharide)—milk sugar ◦ Maltose (disaccharide)—malt sugar Complex carbohydrates (found in grains, cereals, & vegetables) ◦ Starches—grains, cereals, and vegetables ◦ Stored in the body as glycogen ◦ Fiber—"bulk" or "roughage"

the FITT Principle

The FITT (Frequency, Intensity, Time, and Type) principle can be used to devise a workout plan for health- or performance-related physical fitness. oFrequency refers to how often you must engage in a given exercise. oIntensity refers to how hard your workout must be. oTime, or duration, refers to how many minutes or repetitions of an exercise are required per session. oType refers to the kind of exercises performed. 1. Warm-up: 5-15 minutes of large body movements, followed by light stretching 2. Cardiorespiratory and/or resistance training: 20 minutes or more 3. Cool-down: 5-10 minutes of low-intensity activity and 5-10 minutes of stretching

Muscular Strength and Endurance

The FITT prescription for muscular strength and endurance includes 2 to 4 days per week of exercises that train the major muscle groups.

Nutrients

The constituents of food that sustain humans physiologically: proteins, carbohydrates, fats, vitamins, minerals, and water.

Appetite

The desire to eat normally accompanies hunger, but is more psychological than physiological.

Cardiorespiratory Fitness

The most effective aerobic exercises for building cardiorespiratory fitness are total body activities involving the large muscle groups of your body.

Digestive Process

The process by which the body breaks down foods and either absorbs or excretes them.

Nutrition

The science that investigates the relationship between physiological function and the essential elements of foods eaten.

Type 1 Diabetes

Type 1 Diabetes Is an Immune Disorder o The individual's own immune system attacks and destroys the insulin-making cells in the pancreas. o Risk increases with European ancestry, a genetic predisposition, and an environmental "insult" such as a viral infection. o Daily insulin injections, or insulin infusion, are required for survival. o Type 1 patients must monitor their diet and exercise levels.

Type 2 Diabetes

Type 2 Diabetes Is a Metabolic Disorder ◦ Accounts for 90-95 percent of all diabetes cases. ◦ Either the pancreas does not make sufficient insulin or body cells are resistant to its effects (insulin resistance). ◦ The liver's ability to self-regulate conversion of glucose into glycogen begins to fail, and blood levels of glucose gradually rise. Development of the Disease ◦ The overabundance of free fatty acids contributes to insulin resistance. ◦ As the progression to type 2 diabetes continues, pancreatic insulin- producing cells become exhausted from overwork, and damage occurs.

Peripheral artery disease (PAD)

When atherosclerosis occurs in the lower extremities, such as in the feet, calves, or legs, or in the arms

Disordered eating

a pattern of atypical behaviors used to achieve or maintain a lower body weight

Eating disorder

a psychiatric disorder characterized by severe disturbances in body image and eating behaviors

Female Athlete Triad

a) Low energy intake, typically prompted by disordered eating behaviors b) Menstrual dysfunction such as amenorrhea c) Poor bone density

Body Dysmorphic Disorder (BDD)

are obsessively concerned with their appearance, have a distorted view of their own body shape, body size, weight, perceived lack of muscles, facial blemishes, size of body parts, and so on

Malignant

cancerous

Veins

carry deoxygenated blood to the heart

Arteries

carry oxygenated blood away from the heart

Lymphomas

develop in the lymphatic system—the infection-fighting region of the body—and metastasize through the lymphatic system.

Organic Foods

foods and beverages developed, grown, or raised without the use of synthetic pesticides, chemicals, or hormones.

Capillaries

have thin walls that permit the exchange of oxygen, carbon dioxide, nutrients, and waste products with body cells

Healthy People 2020

includes four "foundation health measures" designed to "monitor progress toward promoting health, preventing disease and disability, eliminating disparities, and improving quality of life": 1. Measures of general health status. 2. Measures of health-related quality of life. 3. Determinants of health. 4. Measures of disparities and inequity.

Negative body image

is either a distorted perception of your shape or feelings of discomfort, shame, or anxiety about your body

Positive body image

is true perception of your appearance; a celebration of being unique

Biopsy

microscopic examination of cell development to determine whether a tumor is malignant or not

Benign

noncancerous o are generally harmless unless they grow to obstruct or crowd out normal tissues.

Anorexia Nervosa

o A persistent, chronic eating disorder characterized by deliberate food restriction and severe, life-threatening weight loss. o Estimates suggest that 0.3% of women suffer from anorexia nervosa in their lifetime. o Self-starvation o Distorted body image o Purging through vomiting or using laxatives

Muscle Dysmorphia

o A relatively new form of body image disturbance and exercise disorder among men occurs when a man believes that his body is insufficiently lean or muscular. o Behaviors include comparing oneself unfavorably to others, frequently checking one's appearance in the mirror, and camouflaging one's appearance. o Individuals with muscle dysmorphia are likely to use anabolic steroids and dietary supplements.

Binge Eating

o Binge-eaters gorge but do not practice inappropriate compensatory behaviors and so may be clinically obese. o Lifetime prevalence of binge-eating is 1.4 percent.

Two major risk classes for Cancer

o Hereditary risk: non-modifiable factors o Acquired (environmental) risk: potentially modifiable

Bulimia Nervosa

o Individuals binge on huge amounts of food and then engage in purging, vomiting, or taking laxatives or exercising excessively to lose consumed calories. o Bulimics may fall within normal weight range or they may be overweight. o Up to 3% of adolescents and young women are bulimic o rates are significantly lower among men.

Anorexia athletica

o It is characterized not by a desire to exercise but a compulsion to do so. o A person may struggle with guilt and anxiety if he or she doesn't work out. o Injuries to joints, tendons, ligaments, cartilage, broken bones, and stress on the heart occur. o People with this disorder are often plagued by anxiety and/or depression.

Cancer Detection

o MRI (=magnetic resonance imaging) o CAT scan (=computed tomography scan)

"Eating Disorders Not Otherwise Specified (EDNOS)"

o Patterns of eating disorder that does not fit into existing diagnostic criteria but are a legitimate psychiatric illness. o This group of disorders, EDNOS, can include night eating syndrome or recurrent purging in the absence of binge-eating.

RICE method

o Rest is required to avoid further irritation of the injured body part. o Ice is applied to relieve pain and constrict the blood vessels to reduce internal or external bleeding. o Compression of the injured body part can be accomplished with a 4- or 6-inch-wide elastic bandage; helps reduce bleeding. o Elevation of an injured extremity above heart level also helps control internal or external bleeding by forcing the blood to flow upward to reach the injured area.

Breast Cancer

o The earliest signs of breast cancer are usually observable on mammograms, often before lumps can be felt. o Regular breast self-examination (BSE) is also important. o Breast cancer is a group of diseases that cause uncontrolled cell growth in breast tissue, particularly in the glands that produce milk and the ducts that connect those glands to the nipple. o Persistent breast changes, such as a lump in the breast or surrounding lymph nodes, thickening, dimpling, skin irritation, distortion, retraction or scaliness of the nipple, nipple discharge, or tenderness o Ranges from lumpectomy to radical mastectomy to various combinations of radiation and chemotherapy.

Physical Activity for Fitness

oCardiorespiratory Fitness - The ability of the heart, lungs, and blood vessels to function efficiently oMuscular Strength - The amount of force a muscle or group of muscles is capable of exerting in one contraction oMuscular Endurance - The ability of a muscle or group of muscles to exert force repeatedly without fatigue or the ability to sustain a muscular contraction oFlexibility - Refers to the range of motion, or the amount of movement possible, at a particular joint or series of joints oBody Composition - Describes the relative proportions and distribution of fat and lean (muscle, bone, water, organs) tissues in the body

Prostate Cancer

oDetection, Symptoms, and Treatment o Symptoms of prostate cancer may include weak or interrupted urine flow; difficulty starting or stopping urination; feeling the urge to urinate frequently; pain on urination; blood in the urine; or pain in the low back, pelvis, or thighs. o The American Cancer Society recommends that men aged 50 and over have an annual prostate-specific antigen (PSA) test and digital rectal prostate examination. oRisk Factors and Prevention o Almost two out of every three prostate cancers are diagnosed in men over the age of 65. o Eating more fruits and vegetables, particularly those containing lycopene, a pigment found in tomatoes and other red fruits, may lower the risk of prostate cancer.

Diabetes Complications

oDiabetic ketoacidosis oCardiovascular disease oKidney disease oAmputations oEye disease and blindness oFlu and pneumonia-related deaths oTooth and gum disease

Food Allergies and Intolerances

oFood allergy is an abnormal response to a food that is triggered by the immune system. oFood intolerances can cause symptoms of gastric upset, but are not the result of immune system responses.

Food Technology

oFood irradiation involves treating foods with low doses of radiation to lengthen shelf life and prevent spread of deadly microorganisms. oFood additives are added to reduce the risk of foodborne illness, prevent spoilage, and to enhance the look and taste of food. oGenetically modified food crops (GM) involve insertion or deletion of genes into the DNA of an organism. o Mixed scientific evidence regarding safety or health effects of GM food crops

Physical Activity for Performance

oPeople who participate in athletics undertake specific exercises to increase speed, power, agility, coordination, and other performance-related attributes of physical fitness. oPerformance training is safest for those individuals who already have a high physical fitness level.

Testicular Cancer

oTesticular cancer is one of the most common types of solid tumors found in young adult men, affecting nearly 8,400 young men in 2010. o Those between the ages of 15 and 35 are at greatest risk. o Although the cause of testicular cancer is unknown, several risk factors have been identified. o Men with undescended testicles appear to be at greatest risk. o In general, testicular tumors first appear as an enlargement of the testis or thickening in testicular tissue. o Because this enlargement is often painless, it is important that young men practice regular testicular self-examination.

Proteins

oThe average American consumes 78.1 grams of protein daily—much more than the recommended amount. oFunctions of protein in the body o Develop and repair tissues o Serve as key elements of antibodies o Control chemical activities and regulates hormones o Transport iron, oxygen, and nutrients Structure and Sources of Proteins ◦ Amino acids are the building blocks of proteins ◦ 9 of the 20 are "essential" and must be obtained from food ◦ Dietary protein that supplies all 9 essential amino acids is known as complete (high-quality) protein. ◦ Proteins from plant sources lack one or more amino acids and are known as incomplete proteins.

Water

oThe human body consists of 50 to 60% water by weight. oFunctions of water in the body oFluid and electrolyte balance opH balance oTransportation of molecules and cells oMajor component of blood oRemoval of metabolic wastes oAdditional fluids oIllness or underlying disease oElderly and very young

Symptoms of Diabetes

oThirst oExcessive urination oWeight loss oFatigue oNerve damage oBlurred vision oPoor wound healing and increased infections

Vitamins

oVitamins are potent and essential organic compounds that promote growth and help maintain life and health. oFat soluble (A,D,E,K) vs. Water soluble vitamins (all others) oExcess of fat soluble vitamin may be toxic to your health.

Sarcomas

occur in the mesodermal, or middle, layers of tissue—for example, in bones, muscles, and general connective tissue.

Exercise

planned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical fitness. oCDC recommendation: 30+ minutes of physical activity per day

Cancer

something that interrupts normal cell programming, uncontrolled growth and abnormal cellular development result in a neoplasm, a new growth of tissue serving no physiological function. o This neoplasmic mass often forms a clump of cells known as a tumor.

Social Physique Anxiety (SPA)

spend a disproportionate amount of time fixating on their bodies, working out, and performing tasks that are ego centered and self-directed

Cardiovascular System

the network of organs and vessels through which blood flows as it carries oxygen and nutrients to all parts of the body. ◦ Includes the heart, arteries, arterioles (small arteries), veins, venules (small veins), and capillaries (minute blood vessels).

Metastasis

when malignant tumors spread to other organs

Homocysteine

◦ An amino acid normally present in blood, at higher levels it appears to increase risk for coronary heart disease, stroke, and peripheral vascular disease.

ABCD rule

◦ Asymmetry: One half of the mole or lesion does not match the other half. ◦ Border irregularity: The edges are uneven, notched, or scalloped. ◦ Color: Pigmentation is not uniform. ◦ Diameter: Greater than 6 millimeters (about the size of a pea)

Childhood Cardiovascular Defects

◦ Include heart murmurs and valve disorders ◦ Can also be caused by rheumatic fever

Inflammation and C-Reactive Protein

◦ Inflammation—which occurs when tissues are injured, for example, by bacteria, trauma, toxins, or heat—may play a major role in atherosclerosis development. ◦ During an inflammatory reaction, C-reactive proteins (CRPs) tend to be present in blood at high levels.

Dietary Supplements

◦ Products taken by mouth to supplement existing diets ◦ Include vitamins, minerals, and herbs ◦ FDA does not evaluate supplements prior to their marketing; companies are responsible for their own monitoring.

Cervical and Endometrial (Uterine) Cancer

◦ Risk factors for cervical cancer include early age at first intercourse, multiple sex partners, cigarette smoking, and certain sexually transmitted infections, including HPV and herpes. ◦ For endometrial cancer, age, estrogen, and obesity are strong risk factors.

Leukemia and Lymphoma

◦ Symptoms such as fatigue, paleness, weight loss, easy bruising, repeated infections, nosebleeds, and other forms of hemorrhaging occur. ◦ It is usually treated with radiation and chemotherapy.

Ovarian Cancer

◦ The most common symptom is enlargement of the abdomen. ◦ Early-stage treatment typically includes surgery, chemotherapy, and occasionally radiation.

Kilocalorie

1 kilocalorie is equal to 1,000 calories. Most nutrition labels use the word calories to refer to kilocalories.

Health

1. Physical health: characteristics such as body size and shape 2. Social health: relationships with friends, family members, and partners 3. Intellectual health: ability to think clearly, analyze critically, and use brainpower to meet challenges ◦ make responsible decisions, and learn from successes and mistakes 4. Emotional Health: being able to express and control emotions appropriately ◦ healthy self-esteem, self-confidence, and self-efficacy 5. Environmental health: understanding the health of your environment, protecting yourself from hazards, and working to protect environmental conditions for everyone 6. Spiritual health: having a sense of meaning and purpose in your life

Two basic types of fitness-related injuries

1. Traumatic injuries occur suddenly and violently, typically by accident. 2. Overuse injuries occur when doing too much intense exercise, too much exercise without variation, or not allowing for sufficient rest and recovery time.

Angina Pectoris

A condition caused by reduced oxygen flow to the heart; often feels like pressure or squeezing in the chest or pain in the shoulders, arms, neck, jaw, or back

Pre-Diabetes

A condition in which blood glucose levels are higher than normal, but not high enough to be classified as diabetes. ◦ Affects more than 35 percent of the adult population. ◦ Without significant lifestyle changes, approximately 30 percent of those with pre-diabetes will develop type 2 diabetes, but only 11 percent of those with pre-diabetes know it.

Shin Splints

A general term for any pain that occurs on the front part of the lower legs; a term used to describe more than 20 different medical conditions

Metabolic Syndrome

A large cluster of factors is related to increased risk for cardiovascular disease. ◦ Obesity, lack of physical activity, high cholesterol, and high blood pressure have all shown strong associations with subsequent CVD problems.

Heart

A muscular, four-chambered pump the size of your fist. ◦ The two large upper chambers, atria, receive blood from the body. ◦ The two lower chambers, ventricles, pump the blood out again. ◦ The average adult heart at rest beats 70 to 80 times per minute. ◦ The human body contains approximately 6 quarts of blood.

Calorie

A unit of measure that indicates the amount of energy obtained from a particular food