Question

1-Design a well balanced diet of three meals for one day that includes all of the fat soluble vitamins. Be creative but most importantly make it something you would enjoy eating.

2-Prevention is always better medicine than treatment. List three ways you can help your integumentary system and prevent future problems.

3-Research and find at least three medications that will stimulate the sympathetic nervous system.

Answer 1

1-Design a well balanced diet of three meals for one day that includes all of the fat soluble vitamins. Be creative but most importantly make it something you would enjoy eating.

A very common piece of nutrition advice around the world is to ‘eat a balanced diet.’ This seems like quite an easy idea today, where words like ‘carbohydrates’, ‘fibre’, ‘fructose’ and ‘omega-3 fatty acids’ are now making their way into everyday conversation. A balanced meal is a snapshot of a diet that covers the three core food groups. As seen on this portion plate, the balance is a quarter proteins, a quarter carbohydrates and half vegetables.

A balanced diet is one which provides all the nutrients in required amounts and proper proportions. It can easily be achieved through a blend of the four basic food groups. The quantities of foods needed to meet the nutrient requirements vary with age, gender, physiological status and physical activity. A balanced diet should provide around 50-60% of total calories from carbohydrates, preferably from complex carbohydrates, about 10-15% from proteins and 20-30% from both visible and invisible fat. In addition, a balanced diet should provide other non-nutrients such as dietary fibre, antioxidants and phytochemicals which bestow positive health benefits. Antioxidants such as vitamins C and E, beta-carotene, riboflavin and selenium protect the human body from free radical damage. Other phytochemicals such as polyphenols, flavones, etc., also afford protection against oxidant damage. Spices like turmeric, ginger, garlic, cumin and cloves are rich in antioxidants.

Nutritionally adequate diet should be consumed through a wise choice from a variety of foods.

•     Nutrition is a basic prerequisite to sustain life.
•     Variety in food is not only the spice of life but also the essence of nutrition and health.
•     A diet consisting of several food groups provides all the required nutrients in proper amounts.
•     Cereals, millets and pulses are major sources of most nutrients.
•     Milk which provides good quality proteins and calcium must be an essential item of the diet, particularly for infants, children and women.
•     Oils and nuts are calorie-rich foods, and are useful for increasing the energy density.
•     Inclusion of eggs, flesh foods and fish enhances the quality of diet. However, vegetarians can derive almost all the nutrients on cereal/pulse/milk-based diets.
•     Vegetables and fruits provide protective substances such as vitamins / minerals / phytonutrients.
•     Choose a variety of foods in amounts appropriate for age, gender, physiological status and physical activity.
•     Use a combination of whole grains, grams and greens. Include jaggery or sugar and cooking oils to bridge the calorie or energy gap.
•     Prefer fresh, locally available vegetables and fruits in plenty.
•     Include in the diets, foods of animal origin such as milk, eggs and meat, particularly for pregnant and lactating women and children.
•     Adults should choose low-fat, protein-rich foods such as lean meat, fish, pulses and low-fat milk.
•     Develop healthy eating habits and exercise regularly and move as much as you can to avoid sedentary lifestyle

Nutrient basics
There are six types of nutrients essential for survival: proteins, carbohydrates, lipids (fats), vitamins, minerals and water. Proteins, carbohydrates and fats are macronutrients, ‘macro-’ meaning we require them in large amounts. These provide the body with energy, measured in kilojoules or kilocalories. Vitamins and minerals are classed as micronutrients because they are only required in small amounts. Water is also an essential macronutrient, as the volume produced by the body through metabolic processes falls far short of the amount we lose every day through perspiration, urine, faeces and respiration.

Three core food groups
Despite cultural variations, food is always grouped according to the main functions of its key nutrients. Keeping it simple, most foodstuffs are put to one of three uses: energy, growth and repair, or maintaining healthy metabolic function. Depending how specific we want to be, foodstuffs can be further categorised in up to eight groups, which is why national dietary guidelines around the world may vary regarding the foodstuffs used, but remain very similar regarding overall nutrient needs.

One quarter carbohydrate food for energy
Carbohydrate-rich food includes rice, pasta, quinoa, couscous, potatoes, bread, barley, oats and other cereals. These provide energy for the brain, muscles and other organs. Wholegrain carbohydrates are the preferred choice since they also provide fibre and vitamin B. Fibre is essential to keep your bowels working smoothly, and vitamin B allows the body to utilize the energy it received from carbohydrates. The more active we are, the more carbohydrates we require.

One quarter protein food for growth and repair

Protein-rich food includes eggs, seafood, poultry, red meat, pulses, milk, yoghurt, cheese, tofu, nuts and insects. This group is vital for maintaining muscle tissue, red blood cells, and hormone and enzyme production. We need more of these kinds of food in periods of growth (i.e. childhood and adolescence) or physical illness. A lot of high-protein foodstuffs also contain fats and fat-soluble vitamins; fish and eggs are two good examples.

One half vegetables for a healthy metabolism

Vegetables (and other plants, such as pulses, fruit, nuts, seeds and herbs) are rich in vitamins, minerals, fibre and phytonutrients, such as antioxidants. Vitamins and minerals keep our metabolism and organs running efficiently, which is essential for staying healthy. A number of vitamins act as antioxidants. These repair tissue damage caused by metabolic processes or some environmental pollutants. Vegetables, herbs and fresh fruit are also satiating while relatively low in energy, meaning they help maintain a healthy weight. There can never be too many vegetables on the plate provided there is a variety.

Mixed meals and processed food
A balanced meal definitely does not need to be split up like the plate shown here. This is a guide to give an idea of the proportions of each food group that make up an ideal meal. It also does not mean every meal needs to look like this! If some days we eat more or less of a food group, it can still be balanced out over the week.

Processed food, such as chocolate, cake, chips, biscuits, etc., can be part of a healthy and balanced diet too, in moderation of course. The key is to remember they all are part of the same food group, whatever we call it: treats, junk food, sometimes food, unhealthy food, snacks, etc. Eating lots of different kinds of ‘treats’ still adds up to lots of treats. The more of this kind of food we eat, the more likely we are to either neglect more nutritious food or consume unnecessary kilocalories.

A few other important considerations

Food containing fibre and/or protein increases satiety, keeping us feeling fuller for longer. This means we are less likely to be tempted by readily accessible and conveniently packaged food, such as sweets, chocolates, crackers and cheese, crisps or an ice cream an hour after your meal. Including protein and fibre at main meals promotes better eating patterns, which would support long-term weight maintenance. High-fibre food includes wholegrain cereals, fruit and vegetables, particularly the skins.

Herbs and spices make wonderful additions to any dish. They provide lots of micronutrients, almost no kilocalories, and a delicious flavour lift to even the most basic meals.

Protein is the main nutrient for growth and repair, but calcium is essential to bone and muscle health too – and is the reason dairy products are often given their own food group. Milk, yoghurt and cheese are well-known sources, but plenty of other types of food boast a boost of calcium too: tofu and soya-bean products, calcium-fortified non-dairy milk, pak choi, kale, collard, almonds, broccoli and the soft bones of cooked fish such as sardines.

Healthy eating does not need to be complicated. In fact, it shouldn’t be! Using the principles of ¼ + ¼ + ½, any meal can nourish your well-being. It’s much easier and healthier than restrictive diets and unbalanced fads.

2-Prevention is always better medicine than treatment. List three ways you can help your integumentary system and prevent future problems.

Integument comes from the Latin word integumentum, meaning "cover" or "enclosure." In animals and plants, an integument is any natural outer covering, such as skin, shell, membrane, or husk. The human integumentary system is an external body covering, but also much more. It protects, nourishes, insulates, and cushions. It is absolutely essential to life. Without it, an individual would be attacked immediately by bacteria and die from heat and water loss.

The integumentary system consists of the skin, hair, nails, glands, and nerves. Its main function is to act as a barrier to protect the body from the outside world. It also functions to retain body fluids, protect against disease, eliminate waste products, and regulate body temperature. In order to do these things, the integumentary system works with all the other systems of your body, each of which has a role to play in maintaining the internal conditions that a human body needs to function properly. The integumentary system, formed by the skin, hair, nails, and associated glands, enwraps the body. It is the most visible organ system and one of the most complex. Diverse in both form and function—from delicate eyelashes to the thick skin of the soles—the integumentary system protects the body from the outside world and its many harmful substances. It utilizes the Sun's rays while at the same time shielding the body from their damaging effects. In addition, the system helps to regulate body temperature, serves as a minor excretory organ, and makes the inner body aware of its outer environment through sensory receptors.

The integumentary system has many functions, most of which are involved in protecting you and regulating your body’s internal functions in a variety of ways:

•     Protects the body's internal living tissues and organs
•     Protects against invasion by infectious organisms
•     Protects the body from dehydration
•     Protects the body against abrupt changes in temperature
•     Helps dispose of waste materials
•     Acts as a receptor for touch, pressure, pain, heat, and cold
•     Stores water and fat

Keep the Integumentary System Healthy

Step 1

Bathe every day and wash your hands regularly. Keep your skin and nails clean to prevent infections. Avoid using harsh soaps, hair treatments and other irritating chemicals, as they will cause excessive dryness. Water that's too hot will have the same effect, so use warm water in the shower or bath. Cut your fingernails and toenails straight across after bathing to avoid hangnails.

Step 2

Apply sunscreen before you spend time outdoors. Choose a formula that protects against both UVA and UVB radiation and has an SPF of 15 or higher. Over time, too much sun exposure contributes to wrinkles, skin cancer, freckles, aging and dilated blood vessels. Avoid using tanning beds because they are also damaging to your skin.

Step 3

Eat a healthy well-balanced diet. Foods that are rich in antioxidants are good for your skin, according to Georgia Health Info, but consuming a lot of meat can contribute to wrinkles. Eat a variety of fruits, vegetables, nuts and fish. Remember to stay hydrated by drinking plenty of water.

Step 4

Examine your entire body on a regular basis. Check for abnormal growths, signs of skin cancer, and anything else that looks out of the ordinary in your skin. See a dermatologist right away if you have an unusual sore that isn't healing properly. You should also consult a doctor about a mole that is larger than 1/4 of an inch across or has an irregular border, uneven coloring or a rough surface.

Step 5

Avoid wearing things that are too tight on your body. Pick shoes that fit your feet properly, because a tight fit can cause ingrown toenails that become painful and infected. Clothes and jewelry that are too constricting may interfere with blood circulation. Don't put rubber bands in your hair too tightly, or they will break individual strands of hair.

Step 6

Don't smoke cigarettes. Smoking causes wrinkles and ages your skin. It constricts blood vessels, which prevents your integumentary system from getting the nutrients it needs in order to be healthy.

Our body is a complicated system that consists of many subsystems that help to keep it functioning properly. These subsystems serve a variety of purposes and require needed materials to function properly, as well as means of communicating information to other parts of the body. Thus, the skin and other parts of the integumentary system work with other systems in your body to maintain and support the conditions that your cells, tissues, and organs need to function properly.

The skin is one of the first defense mechanisms in our immune system. Tiny glands in the skin secrete oils that enhance the barrier function of the skin. Immune cells live in the skin and provide the first line of defense against infections.

By helping to synthesize and absorb vitamin D, the integumentary system works with the digestive system to encourage the uptake of calcium from our diet. This substance enters the bloodstream though the capillary networks in the skin. Healthy functioning of your skin also is related to the digestive system because the digestion and assimilation of dietary fats and oils are essential for the body to be able to make the protective oils for the skin and hair.

The integumentary system also works closely with the circulatory system and the surface capillaries through your body. Because certain substances can enter the bloodstream through the capillary networks in the skin, patches can be used to deliver medications in this manner for conditions ranging from heart problems (nitroglycerin) to smoking cessation (nicotine patches).

The skin also is important in helping to regulate our body temperature. If we are too hot or too cold, our brain sends nerve impulses to the skin, which has three ways to either increase or decrease heat loss from the body's surface: hairs on the skin trap more warmth if they are standing up, and less if they are lying flat; glands under the skin secrete sweat onto the surface of the skin in order to increase heat loss by evaporation if the body is too hot; capillaries near the surface can open when our body needs to cool off and close when you need to conserve heat.

Our skin plays a vital role in our body as regards the sense of touch. The nervous system depends on neurons embedded in your skin to sense the outside world. It processes input from our senses, including touch, and initiates actions based on those inputs. For example, when we stub our toe, nerve cells in the foot send signals up the leg, through the spinal cord, and up into the brain. The nerve cell connections in the brain sense these signals as pain.

As well as interacting with the body systems as explained above, the integumentary system also contributes to numerous physiological processes, especially those involved in the regulation of the body’s internal environment so as to maintain a stable condition. An example is provided by the way that the skin helps in temperature regulation by changes in the pattern of blood supply to the skin and by sweating.

3-Research and find at least three medications that will stimulate the sympathetic nervous system.

Sympathomimetic agents stimulate the sympathetic nervous system by prompting the neuronal release or mimicking the effects of epinephrine, norepinephrine, and other catecholamines (the class of chemicals to which the adrenergic hormones belong). Sympathomimetic drugs (also known as adrenergic drugs and adrenergic amines) are stimulant compounds which mimic the effects of endogenous agonists of the sympathetic nervous system. The primary endogenous agonists of the sympathetic nervous system are the catecholamines (i.e., epinephrine [adrenaline], norepinephrine [noradrenaline], and dopamine), which function as both neurotransmitters and hormones. Sympathomimetic drugs are used to treat cardiac arrest and low blood pressure, or even delay premature labor, among other things.

These drugs can act through several mechanisms, such as directly activating postsynaptic receptors, blocking breakdown and reuptake of certain neurotransmitters, or stimulating production and release of catecholamines.

ympathomimetic agents stimulate the sympathetic nervous system by prompting the neuronal release or mimicking the effects of epinephrine, norepinephrine, and other catecholamines (the class of chemicals to which the adrenergic hormones belong). These agents include drugs that act on adrenergic receptors (adrenoceptors) directly or indirectly, such as by blocking the breakdown or neuronal uptake of catecholamines. Because sympathomimetic drugs raise blood pressure and increase heart rate, they are useful in treating systemic trauma, including bronchial asthma, shock, and cardiac arrest.

Direct-acting sympathomimetics are classified based on their selectivity for adrenoceptors, of which there are several types, including α1, β1, and β2. Substances that activate β2-adrenoceptors (known as β2-adrenoceptor agonists) are some of the most widely used direct-acting sympathomimetics, being valuable especially in the treatment of asthma because of their ability to relax smooth muscle tissue in the airways of the lungs. However, none of the available drugs are completely selective for the β2-adrenoceptor, and they tend to produce unwanted effects on the heart, such as increased heart rate and disturbances of cardiac rhythm, through their action on cardiac β1-adrenoceptors. To reduce these side effects, the β2 agonists are usually given by inhalation, which increases pulmonary exposure to the drug while lowering systemic exposure and therefore activation of cardiac receptors. Examples of β2 agonists include terbutaline, albuterol, and metaproterenol. Some direct-acting agents are nonselective; for example, isoproterenol produces effects at all β receptors, and the (+) and (−) isoforms of dobutamine produce varying effects at α and β receptors.

Indirect-acting sympathomimetic drugs include ephedrine, which occasionally is used as a nasal decongestant, and amphetamines. These substances act mainly through mechanisms that result in the release of catecholamines from their storage areas in nerve terminals. Amphetamine-like drugs also have strong effects on the brain, causing feelings of excitement and euphoria as well as reducing appetite, the latter effect leading to their use in the treatment of obesity. Their effects on the brain underlie their recreational use and their use as agents to enhance athletic performance. These drugs are liable to cause addiction, and overdosage may have dangerous cardiovascular and psychological effects. Methylphenidate, an amphetamine-like compound sold under the trade name Ritalin, often is used in the treatment of attention-deficit/hyperactivity disorder (ADHD).