Holy Name University PATH FIT 1 Nutrition and Sleep PDF

HOLY NAME UNIVERSITY FINALS 1st Semester A.Y. 2024-2025 CONCEPTUAL NOTES Course: PATH FIT 1 College Instr...

HOLY NAME UNIVERSITY FINALS 1st Semester A.Y. 2024-2025 CONCEPTUAL NOTES Course: PATH FIT 1 College Instructor: Chrystel Mariz R. Gementiza, LPT TOPIC 2: NUTRITION AND SLEEP Intended Learning Objectives: 1. Define Nutrition and Nutrients; 2. Discuss the processes and functions of nutrition; 3. Identify the six basic/essential nutrients in our body; 4. Explain the functions of the six basic/essential nutrients in our body 5. Identify the effects of the deficiencies of these nutrients in our body; 6. Discuss the different kinds of essential vitamins and minerals and their corresponding functions; 7. Differentiate fat-soluble vitamins from water-soluble vitamins; 8. Express one’s idea about the importance of proper nutrition and adequate water intake in our daily lives; and 9. Create a healthy diet plan that has proper nutrition and adequate water intake. Definition of Nutrition and Nutrients NUTRITION It is the study of nutrients in food, how the body uses them, and the relationship between diet, health, and disease. (Medically reviewed by Natalie Butler, R.D., L.D. — By Tim Newman ) It is the process of taking in food and converting it into energy and other vital nutrients required for life. (Biology) NUTRIENTS These are the substances that provide energy and biomolecules necessary for carrying out the various body functions. All living organisms need nutrients for proper functioning and growth. These are substances that an organism must obtain from its surroundings for growth and the sustenance of life. PROCESSES AND FUNCTIONS Metabolism - a process by which digested nutrients are converted into building materials for the body’s tissue and the production of energy. Catabolism - the breakdown of complex substances into more complete substances into simpler ones, resulting in the release of energy for muscular contraction. Anabolism - the synthesis of simple substances into more complex substances or storing them in some form for later use. THE SIX ESSENTIAL NUTRIENTS Nutrients are crucial in supporting a person’s reproduction, good health, and growth. Micronutrients are nutrients that a person needs in small doses. Micronutrients consist of vitamins and minerals. Although the body only needs small amounts of them, a deficiency can cause ill health. Macronutrients are nutrients that a person needs in larger amounts. Macronutrients include water, protein, carbohydrates, and fats.  HOLY NAME UNIVERSITY 1st Semester A.Y. 2024-2025 Course: PATH FIT 1 College Instructor: Chrystel Mariz R. Gementiza, LPT Common Definition or Functions Food Source Deficiencies Nutrients Necessary for tissue formation, cell Seafood, White-meat Poultry, swelling, fatty liver, skin reparation, and hormone and enzyme Milk, Cheese, Yogurt, Eggs, degeneration, increase the severity Protein production. It is essential for building Beans, Pork Tenderloin, Soy, of infections and stunt growth in strong muscles and a healthy immune and Lean Beef. children. system. headaches, fatigue, weakness, Provide a ready source of energy for Rice, Bread, Beans, Whole difficulty concentrating, nausea, Carbohydrates the body and provide structural grains, Corn, Cereals, constipation, bad breath and vitamin constituents for the formation of cells. Potatoes, Dairy products and mineral deficiencies. Provides stored energy for the body, Vegetable oils (such as olive, functions as structural components of Scaly/Dry Skin, Not able to lose canola, sunflower, soy, and cells, and signaling molecules for weight, Constantly feeling cold, Fats proper cellular communication. It corn), nuts, seeds, Avocados, Always feeling hungry, and Cheese, Whole Eggs, and provides insulation to vital organs and hormonal imbalance Fatty Fish works to maintain body temperature.  HOLY NAME UNIVERSITY 1st Semester A.Y. 2024-2025 Course: PATH FIT 1 College Instructor: Chrystel Mariz R. Gementiza, LPT Vitamin A from animal sources: Fortified milk, cheese, cream, butter, fortified margarine, eggs, liver. Needed for vision, healthy skin and Beta-carotene (from plant Vitamin A mucous membranes, bone and tooth sources): Leafy, dark green Visual and skin changes growth, immune system health. vegetables; dark orange fruits (apricots, cantaloupe) and vegetables (carrots, winter squash, sweet potatoes, pumpkin). Egg yolks, liver, fatty fish, fortified milk, fortified Needed for proper absorption of Vitamin D calcium; stored in bones. margarine. When exposed to Bone abnormalities sunlight, the skin can make vitamin D. Polyunsaturated plant oils (soybean, corn, cottonseed, safflower); leafy green Vitamin E Antioxidant; protects cell walls. vegetables; wheat germ; Neurological problems whole-grain products; liver; egg yolks; nuts and seeds. Leafy green vegetables (kale, collard greens, and spinach); green vegetables (broccoli, Vitamin K Needed for proper blood clotting. brussels sprouts, and Blood clotting problems asparagus); also produced in the intestinal tract by bacteria.  HOLY NAME UNIVERSITY 1st Semester A.Y. 2024-2025 Course: PATH FIT 1 College Instructor: Chrystel Mariz R. Gementiza, LPT Found only in fruits and vegetables, especially citrus Scurvy (anemia, exhaustion, Antioxidant; part of an enzyme needed Vitamin C fruits, vegetables in the spontaneous bleeding, limb pain, for protein metabolism; important for cabbage family, cantaloupe, swelling in some parts of the body, (Ascorbic Acid) immune system health; aids in iron strawberries, peppers, and sometimes ulceration of the absorption. tomatoes, potatoes, lettuce, gums and loss of teeth) papayas, mangoes, kiwifruit. Vitamin B complex may help prevent infections and help support or meat (especially liver), promote: cell health, growth of red seafood, poultry, eggs, dairy blood cells, energy levels, eyesight, products, legumes, leafy Beri-beri, Retarded growth, bad skin, Vitamin B brain function, digestion, appetite, greens, seeds and fortified Anemia proper nerve function, hormones and foods, such as breakfast cereal cholesterol production, cardiovascular and nutritional yeast health, and muscle tone Table salt, soy sauce; large amounts in processed foods; Needed for proper fluid balance, nerve weakness, headache, nausea, and Sodium transmission, and muscle contraction. small amounts in milk, breads, muscle cramps vegetables, and unprocessed meats. Milk and milk products; canned Important for healthy bones and teeth; fish with bones (salmon, helps muscles relax and contract; sardines); fortified tofu and Calcium important for nerve functioning, blood fortified soy milk; greens Brittle bones, excessive bleeding clotting, blood pressure. (broccoli, mustard greens); legumes.  HOLY NAME UNIVERSITY 1st Semester A.Y. 2024-2025 Course: PATH FIT 1 College Instructor: Chrystel Mariz R. Gementiza, LPT Important for healthy bones and teeth; Phosphorus found in every cell; part of the system Meat, fish, poultry, eggs, milk. Bad teeth and bones that maintains acid-base balance. Constipation, Feeling of skipped Meats, milk, fresh fruits and heart beats or palpitations, Fatigue, Needed for proper fluid balance, nerve Potassium transmission, and muscle contraction. vegetables, whole grains, Muscle Damage, Muscle Weakness legumes. or spasms, and Tingling or numbness Anemia, general fatigue, weakness, Organ meats, red meats, fish, pale skin, shortness of breath, Part of a molecule (hemoglobin) found poultry, shellfish (especially dizziness, strange cravings to eat in red blood cells that carries oxygen clams), egg yolks, legumes, items with no nutritional value, a Iron in the body, which is needed for dried fruits, dark leafy greens, tingling or crawling feelings in the energy metabolism. iron-enriched bread and legs, tongue swelling or soreness, cereals, and fortified cereals. cold hands, and feet, irregular heartbeats, brittle nails, headaches Part of many enzymes; needed for Hair loss, changes in their nails, making protein and genetic material; diarrhea, more infections, feeling has a function in taste perception, Meats, fish, poultry, leavened irritable, loss of appetite, impotence, Zinc wound healing, normal fetal whole grains, vegetables. eye problems, weight loss, wounds development, production of sperm, that take a long time to heal, and average growth and sexual lack of taste and smell maturation, immune system health.  HOLY NAME UNIVERSITY 1st Semester A.Y. 2024-2025 Course: PATH FIT 1 College Instructor: Chrystel Mariz R. Gementiza, LPT Drinking water (fluoridated or Involved in the formation of bones and Tooth Decay, Cavities, and Weak Fluoride teeth; helps prevent tooth decay. naturally containing fluoride), Bones fish, and most teas. Two groups of Vitamins: fat-soluble and water-soluble FAT-SOLUBLE WATER-SOLUBLE “absorbed along with fats in the diet and are “easily absorbed by the body, which means you won’t store large stored in the body’s fatty tissue and in the liver; amounts of it to help naturally keep your body nutritionally dissolve in fats and oils” balanced; dissolve in water” vitamin A vitamin B-1 (thiamine) vitamin D vitamin B-12 (cyanocobalamin) vitamin E vitamin B-6 vitamin K vitamin B-2 (riboflavin) vitamin B-5 (pantothenic acid) vitamin B-3 (niacin) vitamin B-9 (folate, folic acid) vitamin B-7 (biotin) vitamin C WATER AS AN ESSENTIAL NUTRIENT Water is the most essential of all the nutrients and should be the nutrient of greatest concern to the physically active person. It is the most abundant nutrient of the body, accounting for approximately 60% of the body weight. Water is essential for all the chemical processes that occur in the body, and an adequate supply of water is necessary for energy production and normal digestion of other nutrients. It is also necessary for temperature control and for the elimination of waste products of nutrients and metabolism. Too little water leads to dehydration, and severe dehydration leads to death. Water is the only nutrient of greater importance to physically fit persons, especially during a prolonged exercise carried out in a hot, humid environment. Dehydration symptoms include fatigue, vomiting, nausea, exhaustion, fainting, and possibly death.  HOLY NAME UNIVERSITY 1st Semester A.Y. 2024-2025 Course: PATH FIT 1 College Instructor: Chrystel Mariz R. Gementiza, LPT Intended Learning Objectives: 1. Define Sleep; 2. Discuss the stages and cycles of sleep; 3. Explain the functions and importance of sleep; 4. Identify the effects of adequate sleep; 5. Discuss sleep deprivation's symptoms, causes, and effects; and 6. Express one’s idea about the importance of adequate in our daily lives. Definition of Sleep a circadian state characterized by the partial or total suspension of consciousness, voluntary muscle inhibition, and relative insensitivity to stimulation. It is an active state of unconsciousness produced by the body where the brain is in a relative state of rest and is reactive primarily to internal stimuli. (Circadian state - Circadian rhythms are physical, mental, and behavioral changes that follow a 24-hour cycle.) STAGES OF SLEEP HOLY NAME UNIVERSITY 1st Semester A.Y. 2024-2025 Course: PATH FIT 1 College Instructor: Chrystel Mariz R. Gementiza, LPT  HOLY NAME UNIVERSITY 1st Semester A.Y. 2024-2025 Course: PATH FIT 1 College Instructor: Chrystel Mariz R. Gementiza, LPT Stages Description/Movement/Activity (NREM) The lightest stage of Non-Rapid Eye Movement (NREM) sleep; Stage 1 Defined by the presence of slow eye movements (drowsy sleep stage); “Dozing-off Muscle tone throughout the body relaxes and brain wave activity begins to slow from Stage” that of a wake. People may experience hypnic jerks or abrupt muscle spasms and may even experience the sensation of falling while drifting in and out of stage 1; Usually takes about 5 to 10 minutes (NREM) The first actual stage of defined NREM sleep Stage 2 Awakenings or arousals do not occur as easily as in Stage 1 sleep and the slow-moving eye rolls discontinue Brain waves continue to slow with a specific burst of rapid activity known as SLEEP SPINDLES intermixed with sleep structures known as K complexes. Both sleep spindles and K complexes are thought to serve as protection for the brain from awakening from sleep. Body temperature begins to decrease and heart rate begins to slow. Usually takes about 10 to 25 minutes (NREM) Stage 3 sleep is also known as deep sleep, and it is harder to wake someone up if they Stage 3 are in this phase. “Deep Muscle tone, pulse, and breathing rate decrease in N3 sleep as the body relaxes even Sleep” further. The brain activity during this period has an identifiable pattern of what is known as delta waves. For this reason, stage 3 may also be called delta sleep or slow-wave sleep (SWS). this stage is critical to restorative sleep, allowing for bodily recovery and growth. It may also bolster the immune system and other key bodily processes. Even though brain activity is reduced, there is evidence that deep sleep contributes to insightful thinking, creativity, and memory About 20 to 40 minutes (REM) During REM sleep, brain activity picks up, nearing levels seen when you’re awake. Stage 4 At the same time, the body experiences atonia, which is a temporary paralysis of the muscles, with two exceptions: the eyes and the muscles that control breathing. Even though the eyes are closed, they can be seen moving quickly, which is how this stage gets its name – Rapid Eye Movement. REM sleep is known for the most vivid dreams, which is explained by the significant uptick in brain activity. Usually occurs approximately 90 minutes after falling asleep (NREM stages) Each REM stage can last up to an hour. An average adult has five to 6 REM cycles each night. During this final phase of sleep, your brain becomes more active.  HOLY NAME UNIVERSITY 1st Semester A.Y. 2024-2025 Course: PATH FIT 1 College Instructor: Chrystel Mariz R. Gementiza, LPT SLEEP CYCLES A sleep cycle is the progression through the various stages of NREM sleep to REM sleep before beginning the progression again with NREM sleep. The sleep cycle is an oscillation between the slow- wave and REM (paradoxical) phases of sleep. A person would begin a sleep cycle every 90-120 minutes resulting in four to five cycles per sleep time, or hours spent asleep. A sleep cycle progresses through the stages of non-REM sleep from light to deep sleep, then reverses back from deep to light sleep, ending with time in REM sleep before starting over in light sleep again. SLEEP DEPRIVATION (Symptoms, Causes, and Effects) Sleep deprivation is a general term to describe a state caused by inadequate quantity or quality of sleep, including voluntary or involuntary sleeplessness and circadian rhythm sleep disorders. Symptoms of sleep deprivation in adults include: Constant yawning The tendency to doze off when not active for a while; for example, when watching television Grogginess when waking in the morning Sleepy grogginess experienced all day long (sleep inertia) Poor concentration and mood changes (more irritable). Symptoms of sleep deprivation in children include Moodiness and irritability Temper tantrums The tendency to emotionally ‘explode’ at the slightest provocation Over-activity and hyperactive behavior Daytime naps Grogginess when they wake up in the morning Reluctance to get out of bed in the morning.  HOLY NAME UNIVERSITY 1st Semester A.Y. 2024-2025 Course: PATH FIT 1 College Instructor: Chrystel Mariz R. Gementiza, LPT Effects of Lack of Sleep Reduced alertness Shortened attention span Slower than normal reaction time Poorer judgment Reduced awareness of the environment and situation Reduced decision-making skills Poorer memory Reduced concentration Increased likelihood of mentally ‘stalling’ or fixating on one thought Increased likelihood of moodiness and bad temper Reduced work efficiency Loss of motivation Errors of omission – making a mistake by forgetting to do something Errors of commission – making a mistake by doing something, but choosing the wrong option Microsleep – brief periods of involuntary sleeping that range from a few seconds to a few minutes in duration. Selected statistics from research studies into sleep loss and its effects on children and teenagers include: Sleep loss causes a range of schooling problems, including mischief and poor concentration. Chronically sleep-deprived teenagers are more likely to have impulse control problems, leading to risk-taking behaviours. Sleep problems in teenagers are associated with an increased risk of disorders such as depression and attention deficit hyperactivity disorder (ADHD). High school students who regularly score C, D, or F in school tests and assignments get, on average, half an hour less sleep per night than high school students who regularly get A and B grades. Later start times at school result in reduced daytime sleepiness, higher grades, and reduced negative feelings. Health Benefits Why is getting enough sleep important? Get sick less often Stay at a healthy weight Lower your risk for serious health problems, like diabetes and heart disease Reduce stress and improve your mood Think more clearly and do better in school and at work Get along better with people Make good decisions and avoid injuries — for example, drowsy drivers cause thousands of car accidents every year  HOLY NAME UNIVERSITY 1st Semester A.Y. 2024-2025 Course: PATH FIT 1 College Instructor: Chrystel Mariz R. Gementiza, LPT THE NUMBER OF HOURS A PERSON SHOULD SLEEP (BY AGE) end References: Water-soluble versus fat-soluble vitamins – what does this mean for your health? | Bailey Medical Center | Hospital in Owasso, Oklahoma Biochemistry, Water Soluble Vitamins - StatPearls - NCBI Bookshelf Definition of fat-soluble vitamin - NCI Dictionary of Cancer Terms - NCI 6 essential nutrients: Sources and why you need them Physiology of Sleep - StatPearls - NCBI Bookshelf Stages of Sleep: What Happens in a Sleep Cycle | Sleep Foundation Sleep: How Much You Need and Its 4 Stages – Cleveland Clinic 11 Effects of Sleep Deprivation on Your Body Sleep Deprivation: Causes, Symptoms, & Treatment | Sleep Foundation Sleep deprivation - Better Health Channel 10 Top Benefits of Getting More Sleep The Benefits of Getting a Full Night's Sleep | SCL Health Why You Should Make a Good Night's Sleep a Priority - Harvard Summer School