Podcast
Questions and Answers
Vitamin D is a water-soluble vitamin.
Vitamin D is a water-soluble vitamin.
False
What is the main form of vitamin E known to meet human requirements?
What is the main form of vitamin E known to meet human requirements?
Alpha-tocopherol
Vitamin D deficiency is common with lactose intolerance, milk allergy, ovo-vegetarians, and __________.
Vitamin D deficiency is common with lactose intolerance, milk allergy, ovo-vegetarians, and __________.
vegans
Which vitamin is an essential cofactor in numerous enzymatic reactions?
Which vitamin is an essential cofactor in numerous enzymatic reactions?
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Match the micronutrient with its description:
Match the micronutrient with its description:
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What is the goal of primary prevention in promoting a healthy lifestyle?
What is the goal of primary prevention in promoting a healthy lifestyle?
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Which strategies are recommended to promote a healthy lifestyle? (Select all that apply)
Which strategies are recommended to promote a healthy lifestyle? (Select all that apply)
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_____ and other programs help encourage healthier eating.
_____ and other programs help encourage healthier eating.
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Young women are characteristically fully developed by what age?
Young women are characteristically fully developed by what age?
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Senescence is characterized as an inevitable decline in organ function and physiological function that occurs over time in the absence of injury, illness, or poor lifestyle choices. What is senescence often termed as?
Senescence is characterized as an inevitable decline in organ function and physiological function that occurs over time in the absence of injury, illness, or poor lifestyle choices. What is senescence often termed as?
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Sarcopenia is an age-related decline in lean body mass.
Sarcopenia is an age-related decline in lean body mass.
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Growth hormone (GH) secretion and concentrations fall with age, known as ________.
Growth hormone (GH) secretion and concentrations fall with age, known as ________.
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Match the following nutrients with their link to sarcopenia:
Match the following nutrients with their link to sarcopenia:
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What is the thermic effect of food (TEF)?
What is the thermic effect of food (TEF)?
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What is the Basal Metabolic Rate (BMR)?
What is the Basal Metabolic Rate (BMR)?
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Which macronutrient provides 9 kcal/gram?
Which macronutrient provides 9 kcal/gram?
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Carbohydrates primarily include sugars, fibers, and starches.
Carbohydrates primarily include sugars, fibers, and starches.
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The RDA for carbohydrates is _____ g/day for adults.
The RDA for carbohydrates is _____ g/day for adults.
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Study Notes
Physiological Changes During Adulthood
- Young women are fully developed by 19 years of age
- Young men may continue to gain height, weight, muscle mass, and body hair through age 21
- Physiological functions begin to deteriorate after 30 years of age
- The rate of physiological changes is individual, based on lifestyle choices, environmental factors, and genetics
Senescence and Aging
- Senescence is the inevitable decline in organ function and physiological function that occurs over time in the absence of injury, illness, or poor lifestyle choices
- Also termed "normal aging"
- Healthy lifestyle practices, including diet, can minimize, prevent, and/or reverse many age-related changes
Body Composition Changes
- During the third decade of life, there is a decline in lean body mass (LBM) and bone mass, and an increase in adipose tissue
- These changes can be noticeable, especially with weight gain and loss of muscle mass and strength
- Endocrine changes occur in conjunction with body composition changes
Endocrine Changes
- There is a general decline in endocrine function with age, involving responsiveness of tissues to particular hormones and reduced hormone secretion from endocrine glands
- In women, a decline in estrogen levels leads to menopause, which increases the risk of cardiovascular disease and loss of lean body mass
- In men, a decline in testosterone levels leads to andropause, which increases fat mass, loss of bone and muscle mass, insulin resistance, and the risk of cardiovascular disease
- Growth hormone (GH) secretion and concentrations fall with age, leading to a reduction in protein synthesis, decrease in muscle and bone mass, and decline in immune function
Lean Body Mass (LBM) Changes
- Sarcopenia is the age-related decline in lean body mass, which is different from cachexia
- Sarcopenia is a metabolic consequence of aging, occurring in three stages: presarcopenia, sarcopenia, and severe sarcopenia
- Sarcopenia begins in the third decade of life and is influenced by physical inactivity and dietary deficiency
- Protein synthesis decreases with aging, with little change in protein degradation
- Muscle turnover and repair likely decrease with age
Bone Health Changes
- Bone mass loss begins around age 34 years due to decreases in estrogen in men and women and decreases in testosterone in men
- About 20-40% of bone mass is influenced by lifestyle factors, mainly diet and exercise
- Micronutrients important to bone health include calcium, phosphorus, fluoride, magnesium, sodium, and vitamin D
Metabolic Changes
- There is a reduction in basal metabolic rate (BMR) with age, likely due to multiple factors
- Additional research is needed to examine how BMR changes with age
Importance of Nutrition and Physical Activity
- It is important to stay healthy into adulthood
- Key factors that help maintain health and prevent disease include eating a healthy diet, maintaining a healthy weight, and consuming adequate nutrients
- Overweight and obesity are major concerns, stemming from a lack of energy balance and sedentary lifestyle
Fad Diets and Orthorexia
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Fad diets promise quick results for little effort but can be harmful to health and set people up for disappointment
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Orthorexia is an unhealthy obsession with eating healthy, which can lead to restrictive eating patterns and disordered eating behaviors### Nutritional Recommendations and Requirements
-
No established AI or RDA for total fat consumption, but AMDR recommends 20-35% of total energy intake from fat.
Substituting Fats
- Substituting polyunsaturated fats for saturated fats or carbohydrates reduces risk.
Alcohol Consumption
- Does not meet the technical definition of a nutrient
- Dangers of overconsumption are dramatic and can lead to:
- Addiction
- GI system damage
- Impacts nutrition
- Increases cancer risk
Micronutrients of Concern
- Vitamins and minerals required in small amounts for normal development, disease prevention, and overall well-being
- Deficiencies affect over 2 billion people globally
- Underconsumed micronutrients include:
- Potassium, choline, magnesium, calcium, and vitamins A, D, E, and C
- Iron in adult women aged 19-50 years
- Results from low intake of vegetables, fruits, whole grains, and dairy
- Nutrients of public health concern:
- Calcium, potassium, and vitamin D
- Iron for women of childbearing age or who are pregnant
Vitamins and Minerals
- Vitamin A:
- Essential for immune function, vision, reproduction, cell differentiation, and cellular communication
- RDA measured in micrograms of retinol activity equivalents (RAE)
- Found in dairy products, liver, fish, and fortified cereals
- Vitamin C (ascorbic acid):
- Water-soluble
- Essential cofactor in enzymatic reactions
- Potent antioxidant
- RDAs based on physiological and antioxidant functions in white blood cells
- Severe deficiency results in scurvy
- Found in fruits and vegetables
- Vitamin D:
- Fat-soluble vitamin
- Found in limited number of foods
- Obtained via diet, sun, and supplements
- Promotes bone health and regulates calcium and phosphorus levels
- Deficiency common in lactose intolerance, milk allergy, ovo-vegetarians, and vegans
- Best dietary sources: fatty fish, fish liver oils, and fortified dairy products
- Vitamin E:
- Fat-soluble antioxidant
- Exists in eight distinct chemical forms
- Alpha-tocopherol only form known to meet human requirements
- RDA established at 15 mg/day for individuals aged 14 years and older
- Deficiency very rare
- Found in nuts, seeds, and vegetable oils
- Calcium:
- Vital for vascular contraction, muscle function, nerve transmission, and hormonal secretion
- Serum calcium tightly controlled and doesn't respond quickly to changes in dietary intake
- 99% stored in bones and teeth
- RDA based on amount needed to promote bone health and calcium retention
- Found in milk, yogurt, and cheese
- Iron:
- Essential component of hemoglobin and myoglobin
- Necessary for physical growth, neurological development, and synthesis of some hormones
- Adults most likely to have inadequate iron intake: frequent blood donors, people with certain GI disorders, and women of reproductive age
- Risk of iron intoxication due to hemochromatosis, a hereditary disorder
- RDAs for vegetarians 1.8 times greater than for individuals who consume meat products
- Potassium:
- Essential major mineral and electrolyte
- Normal body function depends on tight regulation
- Positively charged intracellular ion (cation)
- Creates membrane potential with sodium across cell membranes
- Important for nerve impulse transmission, muscle contraction, and heart function
- Deficiency typically related to losses
- Found in leafy greens, bananas, grapes, blackberries, root vegetables, and citrus fruits
- Magnesium:
- Cofactor for hundreds of enzymes
- Involved in many physiologic pathways
- Deficiency rare, but increased risk with gastrointestinal disorders, renal disorders, and chronic alcoholism
- Found in green leafy vegetables, whole grains, nuts, meats, and milk
Sodium
- Essential mineral consumed in excess
- Essential for supporting blood pressure and fluid in the body
- Also needed for nerve transmission
- Typically found in most foods as salt
- Healthy sodium consumption:
- Required in small amounts
- Limit to less than 2,300 mg/day
- Excessive intake a key modifiable risk factor for hypertension and cardiovascular disease
- Effects of restriction more evident at higher starting blood pressure levels
- Genetic basis to whether a person is salt-sensitive
- DASH dietary pattern can help reduce blood pressure
Dietary Supplement Use
- Come in various forms
- Use continues to rise in the United States
- Scientific evidence supports health benefits for some supplements, but not for many others
- Two categories of use:
- Moderate doses in range of Daily Values (DVs)
- Megadoses typically multiples of DVs
- Often taken for health, but without a healthcare provider's recommendation
- Groups that may be vulnerable to nutrient inadequacies:
- Food-insecure individuals
- People dependent on alcohol or drugs
- Those with altered nutritional needs
- Look for brands that contain no more than 100% of the Daily Value unless otherwise instructed by a doctor
Promoting a Healthy Lifestyle
- Healthy eating patterns:
- Outline that allows individuals to consume foods that meet their personal, cultural, and traditional predilections and fit within their budget
- Consist of the sum of all foods and beverages consumed
- Can include all forms of foods
- Should strive to meet nutritional needs using nutrient-dense foods
- May need to consume fortified foods and supplements
- Symbols increasingly used on food packaging
- IOM supports standardized front-of-packaging system
- Current research supports DASH diet, Mediterranean diet, and vegetarian diets to positively influence risk for developing heart disease, cancer, and diabetes
Physical Activity Recommendations
- Physical activity guidelines for adults:
- Aerobic activities (endurance activities)
- Involves moving large muscles in a rhythmic manner for a continuous period
- Moderate-intensity for 150 minutes per week decreases risk of premature death, coronary heart disease, stroke, and hypertension
- Decreased risk for colon cancer, breast cancer, and weight gain observed at 300 minutes per week
- Should occur at least three times per week
- Moderate- and vigorous-intensity aerobic exercise in episodes of at least 10 minutes
- Muscle-strengthening activities:
- Improve bone strength and muscle fitness
- Help maintain muscle mass through weight loss
- Force muscles to complete activities not normally performed
- Increasing amount of weight used or days a week activity is performed yields stronger muscles
- At least 2 days per week for all major muscle groups
Nutrition Interventions for Risk Management
- Prevention opportunities:
- Health promotion
- Primary prevention
- Secondary prevention
- Strategies to promote healthy lifestyle:
- Promote increased physical activity
- Increase fruit and vegetable intake
- Decrease screen time
- Promoting healthy habits:
- Utilize community engagement programs
- Develop strategies that involve individuals and social, organizational, and public policy entities
- Health promotion:
- Federal assistance programs can help encourage healthier eating
- SNAP and other programs
- Health awareness programs help promote a healthy lifestyle
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Description
This quiz covers the physiological changes during the adult years, including the development of young men and women. It's a part of the adult nutrition chapter.
