Unit 1, Lesson 5: Nutrition and Chronic Diseases

heart attack

A heart attack occurs when the heart muscle is damaged due to reduced blood supply, causing pain in the chest. It can also be caused by atherosclerosis.

angina pectoris

Angina pectoris is characterized by a chest pain that occurs when the heart does not get enough oxygen. The pain usually lasts for a few seconds or minutes

Arrythmia

Arrhythmia refers to irregular heartbeats.

Atherosclerosis

Atherosclerosis is another type of heart disease. It arises when fatty substances such as cholesterol and saturated fats build up inside the artery walls. The buildup narrows the passageway and makes it difficult for the blood to flow, resulting in high blood pressure.

benign tumor

Benign tumors grow slowly and are surrounded by membranes that prevent them from spreading from the original site.

calcium and phosphorus

Calcium and phosphorus are the primary nutrients that help build and maintain bone density. However, calcium is the more important of the two. Milk and dairy products, beet greens, collard greens, broccoli, and tofu are good sources of calcium.

Cancer

Cancer can develop in nearly any part of the body. The most well-known forms are skin, lung, oral, breast, prostate, ovarian, and colon/rectal cancers. These different types of cancer require different methods of prevention. For example, we try to prevent skin cancers by limiting exposure to ultraviolet rays from the sun or a tanning lamp. We can try to avoid lung and oral cancers by not smoking or not using smokeless tobacco products. Not all types or all instances of cancer can be prevented by lifestyle changes. For example, carcinogens in the air, such as pollutants and tobacco smoke, can cause cancer. Also, a family history of the disease can increase your chances of getting cancer.

Cancer-Reducing Eating Habits

Cancer is another devastating chronic disease. You can lower your risk of contracting cancer by eating well and managing your weight. Cancer results from the rapid and uncontrollable reproduction of abnormal cells. Cells grow and divide in our bodies all the time, but sometimes abnormal cells develop that grow too rapidly and form an abnormal mass of tissue called a tumor.

congestive heart failure

Congestive heart failure results from the gradual weakening of the heart, so that it cannot pump as regularly or forcefully as needed.

diabetes

Diabetes is a chronic disease in which the level of sugar, called glucose, in the blood is too high. The body's cells need a constant source of energy, which they normally get when glucose passes from the blood into the cells. Diabetics lack the hormone insulin that enables this transfer. Diabetes can lead to kidney failure, blindness, and heart disease. There are two types of diabetes: type 1 and type 2. Type 1 is a condition where the body cannot produce insulin at all. Type 2 is much more common and occurs when the body is unable to make enough insulin. The number of type 2 diabetes cases is rapidly increasing, especially in young people. The likelihood of contracting type 2 diabetes is much higher if a person is overweight and does not exercise. Alarmingly, the percentage of overweight teens has tripled since the 1960s. The best way to prevent diabetes is to eat a diet low in fat and calories and maintain an active lifestyle.

Eating balanced meals

Getting into the habit of eating balanced meals is a great start toward eating nutritiously. First, as much as possible, eat from each food group in the recommended proportions. That means eating a balance of grains, vegetables, fruit, dairy products, and meat or beans or other protein-rich foods daily. It also means eating little oil and fat. Second, within each food group, choose foods low in fat and sugar and high in needed nutrients such as vitamins and minerals. You may need to record what you eat for a while, but soon you'll be able to make good choices without thinking twice. Be realistic about your goals. You don't need to eliminate all unhealthy foods—just find a balance you can live with.

Healthy lifestyle choices to prevent cancer

However, healthy lifestyle choices do tend to decrease the chance of developing cancer. In terms of diet, the best strategy is to eat food that is high in fiber such as vegetables, fruits, and whole grains, and low in saturated fat. (So limit the amount of beef, pork, and egg yolks that you eat.) Some vegetables and fruits seem to have anti-cancer qualities, so it is wise to load up on these foods: broccoli, cauliflower, berries, grapes, and apples. Other ways to prevent cancer include getting regular exercise, maintaining a healthy weight, and not smoking, using smokeless tobacco, drinking alcohol, or exposing yourself to too much sun. Self-exams and visits to a physician can help you detect and treat cancer early.

Hypertension

Hypertension, commonly known as high blood pressure, is one type of cardiovascular disease. A person has hypertension when blood pressure is continuously above the normal range. If high blood pressure continues for a long period, the heart, blood vessels, and other body organs can be damaged.

Malignant tumor

In contrast, malignant tumors grow and spread to neighboring tissues. The process by which cancer spreads from the point of origin to the other parts of the body is called metastasis.

Teenager calorie consumption

Keep in mind that body composition, that is, the ratio of lean muscle to body fat, varies from person to person. For most teenagers, though, eating somewhere between 1,800 and 2,800 calories a day is recommended.

Osteoporosis

Nutrition, along with physical activity, is essential for healthy bone development. In your teen years while you're still growing, your body continues to build bone mass. This ability will end as you grow older. That's why it's important to eat a diet rich in minerals now, while you're young. Such a diet helps prevent a condition called osteoporosis from developing later in life. Osteoporosis occurs because bones lose essential minerals. It involves a progressive weakening of the bones, leading them to break easily.

Overweight vs. Obesity

People often think that being overweight is synonymous with being unhealthy. Not true. Also, we commonly think the words overweight and obese mean the same thing, but they don't. Overweight means a person's weight is more than the standard weight range for his or her height, whereas obese means having too much body fat. Just remember, it's important to maintain a healthy weight. One tool for measuring and managing weight is the body mass index (BMI). BMI uses the ratio of your weight to your height to determine if your weight falls within a healthy range or indicates you might be overweight, obese, or underweight. As with most tools, the BMI indicates only the health of your weight. If need be, follow up on any concerns with your doctor.

Other nutrients

Potassium, magnesium, and vitamins A, D, and C are also important for bone health. A diet rich in these nutrients, along with regular weight-bearing exercises such as walking and weight training, can reduce your risk of osteoporosis.

saturated fats

Saturated fats are most abundant in animal fats. Beef, pork, egg yolks, and dairy foods are higher in saturated fats than chicken or fish. As a teenager, you can start to lower the amount of saturated fat you eat by replacing beef or pork with leaner meats and eating smaller portions of those foods.

Diseases that compromise blood flow

The heart's ability to pump blood to all parts of the body can be compromised in other ways, leading to other forms of heart disease. Some examples are angina pectoris, arrhythmias, heart attack, and congestive heart failure.

cardiovascular disease

The most common chronic diseases involve the heart and are called cardiovascular diseases. They include hypertension, atherosclerosis, angina pectoris, arrhythmias, heart attack, and congestive heart failure.

How to avoid cardiovascular disease

To avoid developing cardiovascular diseases, establish healthy habits now. Lowering the amount of fat and raising the amount of nutrients in your diet is key, as is getting regular exercise. Both habits will also help you manage your weight. Being overweight raises blood pressure, leading to cardiovascular diseases.

Tumors

Tumors can be benign or malignant, that is, noncancerous or cancerous.

unsaturated fats

Unsaturated fats, on the other hand—such as olive, corn, canola, or soybean oil—actually seem to decrease the risk of heart disease. Still, you should keep your total fat intake low.

Proper heart function

When the heart works correctly, it pumps blood throughout the body through a system of vessels (arteries, veins, and capillaries) called the cardiovascular system. The blood carries nutrients and oxygen to the cells of the body. In cardiovascular disease, some part of this system fails to pump the right amount of blood to those cells.