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HE (Diabetes, Blood health, Bone Health) - Coggle Diagram
HE
Diabetes
Definition
Diabetes is a health condition that occurs when the body cannot produce enough insulin to effectively move the glucose (sugar) in the blood into our cells, resulting in blood glucose levels being too high. It can be a life-long condition that causes serious health implications if not managed effectively.
Who is at risk of developing Type 2 diabetes
As type 2 diatbetes develops gradually, adults and older people are at a greater risk of developing it. The number of children and adolescents being identified with type 2 diabetes has risen as children become less active and more overweight
Risk factors for developing type 2 diabetes
-Being overweight
-Age
-Physically inactive
-Family history
-Ethnic background
Dietary and lifestyle advice to prevent type 2 diabetes
Dietary
-Keep and eye on portion sizes
-Get your five a day every day
-Reduce sugary foods
Lifestyle
-Do atleast 30 minutes of excercise 5 days per week
-Get 8-10 hours of sleep every night
Symptoms
-urinating more than usual, particularly at night
-feeling thirsty all the time
-feeling very tired
-losing weight without trying
-cuts or wounds that take longer to heal
-blurred vision
Blood health
Iron
Functions
-Iron is very important because it helps your body make haemoglobin. Haemoglobin, or 'Hb', is the protein found in red blood cells that carries oxygen around the body and gives blood its red colour.
Sources
Heam iron
-Found in animal foods and easily absorbed by the body
E.g.
-Red meat
-Poultry
-Oily fish
-Liver
-Egg
Non Haem iron
-Found in plant foods and not easily absorbed by the body
E.g.
-White bread
-Green vegetables
-Fortified breakfast cerials
-Beans, lentils
-Dried fruit
Anaemia
Definition
Anemia is a medical condition in which the red blood cell count(haemoglobin) is less than normal. Therefore less oxygen can be transported around the body.
Symptoms
-Pale complexion
-Poor appetite
-Inability to concentrate
-Tiredness
-Headaches
-Poor growth in children
-Low resistance to infection
-Difficulty in breathing
-Weakness
-Rapid heart beat
-Leg cramps
-Cold hands and feet
Groups of people at risk
-Someone who has just had an operation- may have lost a lot of blood
-Women loose blood while on their periods
-Pregnant people- baby needs iron aswell
-Children- diet may be defficient
Vitamin C
-
Sources
-Broccoli
-Capsicums/peppers
-Brussel sprouts
-Cauliflower
-Oranges
-Kale
-Strawberries
-Papaya
-Blackcurrents
-
Deficiencies
Scurvy
- Characterised by swollen bleeding gums, bruising, dry scaley skin, muscle weakness and the opening of previously healed wounds
-Particularly affected poorly nourished sailors until the end of the 18th century
Bone Health
Calcium
Sources
-Cheese
-Canned fish
-Fortified bread
-Milk
-Yohgurt
-Broccoli
Sources for vegan and lactose intolerant people
-Calcium-enriched soya milks, yohgurts and cheeses
-Dark green leafy vegetables
-Almonds or sesame seeds
-Dried fruits
-canned whole fish(non vegans)
As dairy products are a rich source of calcium you should have three portions of dairy a day
E.g.
-200ml milk
-250ml calcium-fortified soya milk
-40g hard cheese
-125g soft cheese
-150g low fat yoghurt
Function
-Prevents osteoporosis which is a condition causing bones to soften
-Helps with blood clotting
-Helps muscle movement
-Improves imune system
-Nerve functions
-Mineralization of bones and teeth
-Strengthens bones and teeth
-Blood pressure regulation
Osteoporosis
Definition
Commonly refered to as brittle bone disease. It is a disease which makes bones full of holes so that they become thin and frragile and break easily. A slight knock, a cough or even just an awkward movement can cause a fracture
Peak bone mass
Peak bone mass is reached at the age of 30. Around this age bone is at its strongest. After this age bone mass gradually decreases. Achieving a good peak bone mass is important in reducing the risk of osteoporosis in later life. This is because bone are strong before bone loss begins. How high your peak bone mass is depends on excercise, diet and vitamin D receptor genetics. You loose 1%of peak bone mass every year after the age of 30
Causes and symptoms
Causes can be
-increase in intake of junk foods
-slimming diets
-lack of excercise
-smoking which inhibits calcium absorption
-Genetic factors
-A diet low in calcium and vitamin D
-high alcohol intake
-Being underweight
-Inactive lifestyle
-Early menopause
-Gender- women are at a higher risk
-Age- risk increases with age
Symptoms can be
-impaired vision because of difficulty keeping head up
-Less room for lungs so difficulty breathing
-Tummy bulges because of less space below the ribs
-Broken wrists, hips and spinal bones
-Neck weak and head falls forward
-Bones crush togather, loss of height and spine curves
-Back pain
Dietary and lifestyle advice to reduce risk
Dietary
-Increase your calcium intake
-Balance your protein intake
-Don't crash diet
-Take suppliments
-Improve your diet
-Teenagers and children especially need plenty of calcium
-Vitamin D for calcium absorbtion
-Do not dink to much tea/coffee
-Avoid adding salt to meals
-Eat a variety of fruit and veg
-Eat a good supply of phosphorus
Lifestyle
-Do weight bearing excercise regularly
-Stop smoking
-Do not over excercise as it can lead to damaged bones
-Reduce alcohol intake
-Go for routine checks if osteoporosis runs in your family
Vitamin D
Functions
-Helps the absorbtion of calcium
-Helps to make strong teeth and bones
-Helps broken bones to heal
-Prevents rickets and osteoporosis
-
Dificiencies
Not enough vitamin D can lead to slow growth(in children) rickets, tooth decay or osteoporosis