PATH FIT 1 - Finals - Nutrition and Sleep PDF

HOLY NAME UNIVERSITY 1. Define Nutrition and Nutrients; 1st Semester A.Y. 2024-2025 2. Discuss the processes and functions of nutrition; Course: PATH FIT 1 3. Identify the six basic/essentia...

HOLY NAME UNIVERSITY 1. Define Nutrition and Nutrients; 1st Semester A.Y. 2024-2025 2. Discuss the processes and functions of nutrition; Course: PATH FIT 1 3. Identify the six basic/essential nutrients in our body; College Instructor: Chrystel Mariz R. 4. Explain the functions of the six basic/essential nutrients in Gementiza, LPT our body 5. Identify the effects of the deficiencies of these nutrients in our body; TOPIC 2: NUTRITION AND SLEEP FINALS Intended Learning Objectives: CONCEPTUAL NOTES 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 Protein Necessary for tissue formation, cell Seafood, White-meat swelling, fatty liver, skin reparation, and hormone and Poultry, Milk, Cheese, degeneration, increase the enzyme production. It is essential Yogurt, Eggs, Beans, Pork severity of infections and stunt for building strong muscles and a Tenderloin, Soy, and Lean growth in children. healthy immune system. Beef. Carbohydrates Provide a ready source of energy Rice, Bread, Beans, headaches, fatigue, weakness, for the body and provide Whole grains, Corn, difficulty concentrating, nausea, structural constituents for the Cereals, constipation, bad breath and formation of cells. Potatoes, Dairy products vitamin and mineral deficiencies. Fats Provides stored energy for the Vegetable oils (such as Scaly/Dry Skin, Not able to body, functions as structural olive, canola, sunflower, lose weight, Constantly components of cells, and signaling soy, and corn), nuts, feeling cold, Always feeling molecules for proper cellular seeds, Avocados, Cheese, hungry, and communication. It provides Whole Eggs, and Fatty hormonal imbalance insulation to vital organs and works Fish 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 Needed for vision, healthy skin Vitamin A from animal Visual and skin changes and mucous membranes, bone sources: Fortified milk, and tooth growth, immune system cheese, cream, butter, health. fortified margarine, eggs, liver. Beta-carotene (from plant sources): Leafy, dark green vegetables; dark orange fruits (apricots, cantaloupe) and vegetables (carrots, winter squash, sweet potatoes, pumpkin). Vitamin D Needed for proper absorption Egg yolks, liver, fatty Bone abnormalities of calcium; stored in bones. fish, fortified milk, fortified margarine. When exposed to sunlight, the skin can make vitamin D. Vitamin E Antioxidant; protects cell walls. Polyunsaturated plant Neurological problems oils (soybean, corn, cottonseed, safflower); leafy green vegetables; wheat germ; whole-grain products; liver; egg yolks; nuts and seeds. Vitamin K Needed for proper blood clotting. Leafy green vegetables Blood clotting problems (kale, collard greens, and spinach); green vegetables (broccoli, brussels sprouts, and 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  Vitamin C Antioxidant; part of an enzyme Found only in fruits and Scurvy (anemia, exhaustion, (Ascorbic Acid) needed for protein metabolism; vegetables, especially spontaneous bleeding, limb important for immune system citrus fruits, vegetables in pain, swelling in some parts of health; aids in iron absorption. the the body, and sometimes cabbage family, ulceration of the gums and loss cantaloupe, strawberries, of teeth) peppers, tomatoes, potatoes, lettuce, papayas, mangoes, kiwifruit. Vitamin B Vitamin B complex may help meat (especially liver), Beri-beri, Retarded growth, bad prevent infections and help seafood, poultry, eggs, skin, Anemia support or dairy products, legumes, promote: cell health, growth of red leafy blood cells, energy levels, eyesight, greens, seeds and fortified brain function, digestion, appetite, foods, such as breakfast proper nerve function, hormones cereal and nutritional yeast and cholesterol production, cardiovascular health, and muscle tone Sodium Needed for proper fluid balance, Table salt, soy sauce; large weakness, headache, nausea, nerve transmission, and muscle amounts in processed and muscle cramps contraction. foods; small amounts in milk, breads, vegetables, and unprocessed meats. Calcium Important for healthy bones and Milk and milk products; Brittle bones, excessive bleeding teeth; helps muscles relax and canned fish with bones contract; important for nerve (salmon, functioning, blood clotting, blood sardines); fortified tofu pressure. and fortified soy milk; greens (broccoli, mustard greens); legumes. HOLY NAME UNIVERSITY 1st Semester A.Y. 2024-2025 Course: PATH FIT 1 College Instructor: Chrystel Mariz R. Gementiza, LPT Phosphorus Important for healthy bones and Meat, fish, poultry, eggs, milk. Bad teeth and bones teeth; found in every cell; part of the system that maintains acid-base balance. Potassium Needed for proper fluid balance, Meats, milk, fresh fruits Constipation, Feeling of skipped nerve transmission, and muscle and vegetables, whole heart beats or palpitations, contraction. grains, legumes. Fatigue, Muscle Damage, Muscle Weakness or spasms, and Tingling or numbness Iron Part of a molecule (hemoglobin) Organ meats, red meats, Anemia, general fatigue, found in red blood cells that carries fish, poultry, shellfish weakness, pale skin, shortness oxygen in the body, which is (especially clams), egg of breath, dizziness, strange needed for energy metabolism. yolks, legumes, dried cravings to eat items with no fruits, dark leafy greens, nutritional value, a tingling or iron-enriched bread and crawling feelings in the legs, cereals, and fortified cereals. tongue swelling or soreness, cold hands, and feet, irregular heartbeats, brittle nails, headaches Zinc Part of many enzymes; needed Meats, fish, poultry, Hair loss, changes in their nails, for making protein and genetic leavened whole grains, diarrhea, more infections, feeling material; has a function in taste vegetables. irritable, loss of appetite, perception, wound healing, impotence, eye problems, weight normal fetal loss, wounds that take a long development, production of time to heal, and lack of taste sperm, average growth and and smell sexual maturation, immune system health. HOLY NAME UNIVERSITY 1st Semester A.Y. 2024-2025 Course: PATH FIT 1 College Instructor: Chrystel Mariz R. Gementiza, LPT  Fluoride Involved in the formation of bones Drinking water (fluoridated Tooth Decay, Cavities, and and teeth; helps prevent tooth or naturally containing Weak Bones decay. fluoride), 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 stored in the body’s fatty tissue and in the large amounts of it to help naturally keep your body liver; dissolve in fats and oils” nutritionally 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  (NREM) The first actual stage of defined NREM Stage 2 Awakenings or arousals do not occur eye rolls discontinue Brain waves continue to slow with a s SPINDLES intermixed with sleep st Both sleep spindles and K complexes from awakening from sleep. Body temperature begins to decrease Usually takes about 10 to 25 minutes (NREM) Stage 3 sleep is also known as deep Stage 3 are in this phase. “Deep Muscle tone, pulse, and breathing ra Sleep” further. The brain activity during this period h delta waves. For this reason, stage slow-wave sleep (SWS). this stage is critical to restorative slee HOLY NAME UNIVERSITY may also bolster the immune system a st 1 Semester A.Y. 2024-2025 brain activity is reduced, there is evide Course: PATH FIT 1 thinking, creativity, and memory College Instructor: Chrystel Mariz R. About 20 to 40 minutes Gementiza, LPT (REM) During REM sleep, brain activity picks Stages Descrip Stage 4 the same time, the body experiences a the muscles, with two exceptions: th (NREM) The lightest stage of Non-Rap Even though the eyes are closed, they Stage 1 Defined by the presence of slo stage gets its name – Rapid Eye Movem “Dozing-o throughout the body relaxes an REM sleep is known for the most vivid ff Stage” wake. uptick in brain activity. People may experience hypnic Usually occurs approximately 90 minu experience the sensation of REM stage can last up to an hour. An Usually takes about 5 to 10 m night. During this final phase of 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