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30 Cards in this Set
- Front
- Back
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Exercise reduces what?
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anxiety, muscle tension and blood pressure.
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How often should one exercise?
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Three times per week for 30 minutes.
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What happens to the muscles when you exercise?
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They use stress hormones. They absorb the stress.
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What happens to the brain when you exercise?
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the cortisol level lowers. Release brain hormones, endorphins and serotonin. Increase blood flow to the brain. Feel better look better. think more clearly and are more productive.
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Body gets energy from what 3 main sources?
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carbohydrates, fats and protein.
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What does your body do to the carbohydrates when you eat?
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breaks it down so it is absorbed into the blood stream. As glucose. This provide energy.
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What happens when you eat carbs alone it?
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causes problems. It leads to a rise in insulin. When that level goes up we crave food. More food gets stored as fat.
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Studies show better to eat carbs with what and why?
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protein. Controls blood sugar level and keeps you fuller longer. 40% of calories are carbs.
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What benefit is fiber?
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digestion occurs at a slower rate. Slows the digestion. It keeps the glucose level more stable. If stable, it does not start the production of insulin.
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Glycemic index ***
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measure of different food and how quickly they are converted into blood sugar
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If enter quickly have a higher glycemic index means what?
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the higher the blood sugar level.
It leads to more insulin. What disease? Diabetes. |
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About how many Americans are diagnosed with Diabetes?
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26 million.
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What daily exercise would help clear the blood sugar?
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a 15 min walk about 30 min after meal. That's 45 minutes a day total. Lift weights to help stay off diabetes. Ideally around 100 for blood sugar level is good.
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Name some foods that are trans fatty acids.
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French fries, white rice, white bread, sodas, bagels, donuts.
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Name some healthy whole grain foods.
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whole wheat bread, brown rice,whole wheat pasta more nutrients and fiber slow glucose and insulin is not released. Nuts are good, green leafy veggies. Fruit. .
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Dark urine means what?
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not enough water.Decrease of body’s water level is connected to being more irritable and stress.
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Caffeine has what effect on the body?
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Increase stress hormones in body and increase anxiety. it is addicting and leads to withdrawal systems. Replace with green tea.
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Trans fatty foods contain what and has what effect?
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Contains hydrated oil,plaque on your arteries. Leads to strokes. Stay away from pasties, cookies.
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How many times a day should you eat a meal?
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Six small meals a day.
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Over eating may be a sign of what?
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to avoid dealing with underlying issues or stresses. A lot of foods release dopamine.
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Anorexia
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sever under eating. 90% are females 12-24.
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What are some causes of anorexia?
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Low self esteem. Controlling ridged perfectionist parents may increase your chances as a way to gain some control. if uncomfortable with intimacy or sexuality to make yourself unappealing.
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Bulimia
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take in the food and make yourself throw up. binge eating.
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8-9 hours sleep lowers stress level. Less than 7 hours, it affects what?
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6 or less affects the brain cells which shrinks.
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How can one get better sleep?
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Think of it as a winding down process. Try not to have stimulating activities late at night. Try not to create stimulation. Lack of closure keeps people up. Resolve before you go to bed.
People who exercise sleep better at night. |
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What effect does light have on sleep?
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Bright lights interfere with melatonin. You will sleep more soundly in a dark room.
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Does alcohol affect sleep?
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interfere with the deeper stages of sleep, stages 3, 4.
releases dopamine, and released to neurons people feel pleasure. Stay away from sleep aids. |
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Nicotine
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increase the heart rate, increase blood pressure, increase cholesterol level, restrict blood vessels and it is a stimulant.
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How would you notice as indicators of alcohol abuse?
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drink in the morning is a strong indicator. Next is the amount. How much and how often.
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Can you develop a tolerance for alcohol?
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Yes. You will need more to achieve that high. It is a depressant. Identify the trigger.
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