8 4 pillars of mental health Flashcards
what are the 4 pillars of mental health
- sleep
- diet
- energy
- socialisation
how many hours of sleep should
5- 7hours of sleep
how does acute sleep deprivation affect the bran
acute sleep deprivation can cause an individual to become irritable, grumpy and emotionally volatile.
affects the functioning of the prefrontal cortex / and its connection to the limbic lobe.
affect executive function and it causes physiological changes e.g increased bp, affect metabolism decrease
why is sleep important for neural repair.
the glymphatic system which removes the brains metabolic waste by interfacing with the CSF and bloodstream. this system works at night. chronic sleep deprivation can lead to a build-up of waste in the brain. and an accumulation of waste in the brain is one of the factors that leads to Alzheimer’s disease
what are prebiotics
these are foods that positively influence gut bacteria
what are probiotics
probiotics are microorganisms that impact gut flora when consumed.
how does diet influence mental health
fast food leads to an increased risk of developing depression.
pre and probiotics lower depression and anxiety
and certain nutrients aid in cognitive function and mental health e.g vit b,d,e omega-3 , iron
how does exercise influence mental health?
decreases risk for depression, boost mood reduces anxiety and acts as an antidepressant. causes neurogenesis,
chronic antidepressants stimulate neurogenesis. neurogenesis reduces depressive-like behavior
chronic antidepressants stimulate neurogenesis. neurogenesis reduces depressive-like behavior
what is the possible mechanism that causes exercise to improve mental health?
sustained aerobic exercise > increase in blood flood > increased production of growth factor > increase in neurogenesis > decreased stress, improved mood, and cognitive function.
