FSHN 459- Unit 3
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| why is life expectancy increasing? (4) | immunizations, treatment, decreased child mortality, clean/safe water & food
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| which demographic has the highest life expectancy at birth? | hispanic female
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| which demographic has the lowest life expectancy at birth? | black male
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| what is the fastest growing group of people? | >85 years
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| big demographic trend of older adults | older women outnumber men by a significant margin
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| lifespan | maximum number of years someone might live (110-120 years)
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| environment vs access to healthcare | longevity depends 20% on environment, 10% access to healthcare
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| aerobic capacity aging | activation of mitochondriogenesis by exercise may delay impairment in mitochrondrial activity w/ aging
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| limited cell replication theory | all cells contain a genetic code that directs them a certain number of times during lifespan
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| molecular clock theory | telomeres that cap the ends of chromosomes shorten w/ each cell division
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| oxidative stress theory | buildup of ROS, breaks down cell membranes, accumulation of damaged cells and waste
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| calorie restriction and longetivity theory | decrease in in take 25-30% while meeting protein, vitamin, and mineral needs (decreases BMR and oxidative stress)
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| aging comes w/ progressive impairment of___ that results in | biological functions that result in increased vulnerability to environmental challenge and increased risk of disease and death
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| inflammageing | development of chronic low grade inflammatory status (linked to many chronic diseases)
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| CNS aging | decreased blood flow to the brain, decreased cerebral function, blunt thirst/taste/touch sensation and regulation, longer wake cycle
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| vitamin D aging | conversion of 25-hydroxy vitamin D3 to 1, 25 dihydroxyvitamin D3 is impaired
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| decreased GI things during aging (3) | secretion (saliva, mucus, HCl, enzymes), peristalsis, B12 absorption
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| renal system aging | takes longer to remove waste products (fewer nephrons, less blood flow, slower glomerular filtration rate)
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| endocrine system aging (4) | decreased estrogen/testosterone, secretion of GH, decreased glucose tolerance, ability to convert vitamin D (resistance of parathyroid glad to vit D)
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| musculoskeletal system aging (2) | decreased contractile activity, fluctuation in synthesis & breakdown
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| musculoskeletal system decreased: (3) | lean body mass, resting metabolic rate, strength
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| body composition changes aging | loss of LBM, water, lower reserves
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| prevent body composition changes | "use it or lose it" weight-bearing exercises
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| BMI and weight peak when? | 50s
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| women physical exercise | increase in lean body mass
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| men physical exercise | slowed total weight and body fat gains
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| changes in olfaction | less ability to identify smells (spoiled or overcooked), possible blunted sense of enjoyment of food
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| sensual awareness gender differences | women higher than men throughout lifespan
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| changes in taste | # and structure of taste buds not significantly altered (functionality may change), disease and medications alter them more than age
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| saliva aging | lack of it-> slower absorption, higher sensitivity of oral cavity
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| enzyme found in saliva | amylase
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| appetite and thirst | over- and under-eating occurs due to lack of regulation mechanisms; less effective thirst regulating mechanisms
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| vulnerability to inadequate nutrition (3) | decreased appetite from loneliness, depression, drugs; lack of financial resources; limited access due to disability
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| major indicators of compromised nutritional status (4) | weight loss, underweight/overweight, low serum albumin, inappropriate food intake
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| energy intake regulation | communication among brain, pancreas, adipose, GI, and circulation
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| what affects protein needs? (3) | low calorie diet, inactivity, stress mediators
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| how much protein? | 0.8g/kg/day
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| assessment of protein adequacy (2) | wound healing and infection
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| changes in protein metabolism during bedrest/inactivity & how to remedy it | higher N excretion due to lack of muscle protein synthesis; use AA supplement
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| 2 problems w/ animal proteins | red meat/poultry increase likelihood of DM; preservatives/additives can damage beta cells
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| carbohydrates | lactase deficiency can develop
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| n3 PUFA | protective against cognitive decline, Alzheimer's, depression
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| diet & (age-related) cognitive disorders (3 nutrients involved in) | n3 PUFA, antioxidants, B vitamins
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| ___ exerts effects against mood disorders | folate
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| risk factors of Alzheimer's (6) | HTN, dyslipidemia, atherosclerosis, smoking, diabetes, obesity
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| brain is very susceptible to ___ and how remedied? | oxidative stress b/c of many mitochondria; DHA is anti-inflammatory & an antioxidant
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| __ completes with ___ for sn2 position on membrane phospholipids | DHA; ARA
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| how does MyPlate differ? (5) | fluids vs dairy; bright vegetables; knife (lack of distraction); eat w/ others, exercise
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| 3 factors that reduce intake | monotonous diets; too large of portion size; inappropriate mealtimes
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| 3 factors that promote intake | appetizing appearance, liquids (between meals), eating at the same time(s) every day
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| beta carotene functions | cognitive function, eyes, cancer
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| vitamin E benefits | antioxidant, helps express an enzyme that decreases AA production, enhanced immune function, enhanced cognitive status
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| reasons for D deficiency (4) | less exposure to UV, compromised conversion, resistance of parathyroid hormone to vitamin D, drug interactions
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| for the same vitamin D level, ___ is ____ higher in elderly than adolescents | PTH is 2x higher
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| low levels of vitamin D associated w/ | decreased cognitive functioning in the elderly
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| calcium supplements have possible effects on what? (2) | cardiovascular health and kidney stones
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| higher serum calcium associated w/ higher rates of ___ | CV events in postmenopausal women w/ osteoporosis
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| vitamin C functions (2) | antioxidant, synthesis of catecholamines and neurotransmitters from AAs
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| folate (3) | low intake; protect against vascular disorders, cognitive decline, mood disorders
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| B12 deficiency outcomes (2) | atrophic gastritis (bacterial overgrowth), irreversible neurological symptoms
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| iron homeostasis is essential in ___ | maintaining CNS function
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| causes of iron deficiency (3) | blood loss from disease or medication, poor absorption, low kcal intake
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| excess iron | causes oxidative stress that can lead to cognitive disorders
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| effects of Zn deficiency (3) | cognitive impairment, delayed wound healing, decreased taste acuity
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| effects of excess Zn (2) | immune impairment, more in Alzheimer's brains
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| magnesium | few get enough; >300 enzyme systems
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| Paullinia cupana | guarana (contains more caffeine than coffee)
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| caffeine | more sensitive to stimulating effects of caffeine
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| selenium (4) | antioxidant, immune, detoxifying, and brain functions
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| flavanoids and flavanols found in | cocoa, dark chocolate, red wine, tea
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| cocoa flavanols | heart health, brain function
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| flavanols study | 2 cups cocoa per day for 1 month= better cognitive function and blood flow to the brain
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| teas | contribute fluid and antioxidants
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| prebiotics | feed health-promoting colon bacteria (FOS and GOS)
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| prebiotics may enhance ___ absorption | calcium
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| probiotics help with what? (3) | lactose intolerance, allergies, immunity
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| synbiotics | prebiotics + probiotics
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| plant sterols/stanols | compete with cholesterol in small intestine
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| substitute morbidity and mortality | lower mortality is offset by increase in morbidity associated w/ chonic/degenerative conditions
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| homocysteine | if elevated, higher CHD risk; B vitamin deficiency causes higher levels
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| hypertension | higher BP puts more force on potential vessel blockages
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| hypertension genders | 3/4 of females over 75; 2/3 of males over 75 years
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| factors that predispose elderly to DM (4) | decreased insulin secretion, insulin resistance, impaired glucose tolerance, medications (other obvious ones)
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| 30-75% of DM complications are attributable to ___ | hypertension
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| metabolic dis-regulation associated w/ obesity and DM accelerates progression of ____ | sarcopenia (and functional decline)
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| obesity and body composition (2) | increased risk of cognitive disability; fat mass redistributes in the abdominal area
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| sarcopenic obesity | excess body fat and reduced skeletal muscle mass and/or strength
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| osteoporosis is most common in which race? | caucasians
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| bone loss is accelerated due to what? | estrogen and testosterone loss
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| weight bearing exercise (2) | grows due to pressure on the bone tissue; increases mineral deposits
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| PTH increases blood calcium levels by (3) | increased absorption, decreased urinary excretion, releasing calcium from bones
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| minerals involved in bone building (8) | Ca, Mg, P, F, B, Zn, Cu, Mn
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| vitamins involved in bone building (how?) | C: development of collagen and bone matrix
D: active transport of Ca
K: formation of proteins to ^ osteoblast building & ^ osteoclast bone resorption
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| calcium supplement controversy | increased risk of coronary events for both men and women
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| 2/3 of Alzheimer's patients are which gender? | women
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| obesity and cognitive decline | excess hormones and cytokines, higher risk of dementia
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| nutrients that may have a protective effect against cognitive decline (7) | n3 PUFA, vitamin C, folate, B6, B12, zinc, selenium
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| caffeine and cognitive decline | prolonged caffeine intake is associated w/ lower cognitive decline
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| mechanism of caffeine and cognitive decline | longer basal dendrites and higher # of spines in hippocampal neurons
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| hobby participation and cognitive function (3 theories) | use it or lose it, cognitive reserve, positive affect
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| stress and cognitive decline | glucocorticoids released; responsible for memory, emotional regulation (chronic exposure=bad)
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| flavanols function | enhance dendate gyrus (function decreases w/ aging) measured by fMRI and cognitive testing
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| GI diseases (5) | GERD, changes in acidity, constipation, diarrhea, food intolerances
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| nutritional remedies for GERD (5) | omit chemically/mechanically irritating foods, low-fat, non-spicy, caffeine/fermented, alcohol
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| vitamin B12 deficiency is called | pernicious anemia (often due to hypochlorhydria)
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| food-bound B12 malabsorption (causes) (3) | inflammation, bacterial overgrowth, antacids
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| effects of B12 deficiency (3) | neurological damage, walking/balance disturbances, cognitive impairment
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| general nutritional remedies for inflammatory diseases (6) | weight loss, antioxidant, vit D, flavonoids, vegetarian, food allergies
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| sleep and risk of disease | <6 or >9 related to all cause mortality among others
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| what is health | not just absence of disease; dynamic
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| centenarian | >100 years old
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| no national birth registration system until | 1940
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| 90% of centenarians in okinawa are | women
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| majority of centenarians in Sardinia, Italy are | males
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| supercentenarian | >110
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| okinawa centenarian study | slower age related decline; fewer Alzheimer's, CVD, cancer
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| why a longer life? (5) | medical, public health infrastructure, housing, income, nutrition
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| secret to longetivity | "ikigai"- that which make's one's life worth living
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| daily exercise (3) | provides energy, reduces stress, contributes to a sense of community
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| Okinawans relationship w/ food | they look for meaning and see it as a social activity
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| seasonal food | Okinawans get a constant diversity of nutrients because it changes throughout the seasons
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| hara hachi bu | 80% full (Confucian-inspired)
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| Okinawans eat ___ ___, ___ ___ | fewer calories, more food
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| Paramount foods of Okinawans | F&V; more nutrients; higher antioxidants
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| meatless protein sources | soy (antioxidants/phytochemicals), seafood (n-3)
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| lack of sleep can lead to (3) | overeating, decreased cognitive function, depression
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| gujah | having a strong-willed character; hold yourself accountable
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| adaptability | characteristic of Okinawans- challenges and setback can keep one cognitively aware and mentally strong
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| overarching character traits to meaningful longevity (3) | enthusiasm, curiosity, open-mindedness
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