everything HEP Flashcards
what does ESSENCE stand for?
E = education
S = stress management
S = spirituality
E = exercise
N = nutrition
C = connectedness
E = environment
what is meant by the term mindfulness?
awareness that emerges through paying attention on purpose in the present moment + non judgmentally to the unfolding experience moment by moment
what is the purpose of mindfulness?
reduce stress
reduce depression
reduce suffering
increase empathy
what is meant by the term reflecting?
consider personal and professional development and to understand more about motivations , skills, strengths and areas we need to improve
what are SMART goals?
S = specific
M= measurable
A = achievable
R = relevant
T = time- bound
what is motivational interviewing?
- It’s a directive, client centered counselling style aiming to change behaviours by helping clients to explore and resolve uncertainty
- Therapeutic relationship is more like a partnership than expert/recipient roles
what is the Prochaska di clemente cycle of behavioural change?
- pre contimplation = no intention on changing behaviour
- contemplation = aware of issue but no commitment to action
- preparation = intent on taking action to address problem
- action = active modification of behaviour
- maintenance = sustained change, new behaviour replaces old
- relapse = fall back into old pattern of behaviour
upward spiral to learn from each spiral
what is the 1st model of reflection?
“what, so what, now what”
what = focuses on thought at time of experience
So what = consider significance of what happened + values and feelings at the time
Now what = looks at processes + opportunities that can help learning from the experience, and identifying future actions , reflection on actions + how to use these to develop further
what is the 2nd model of reflection?
Gibbs reflection cycle:
description = what happened?
feeling = what were you feeling?
evaluation = what was good and bad?
analysis = what sense can be made of situation?
conclusion = what else could be done?
action plan = if it arose again what would you do differently?
what is meant by the term burnout?
State of mental and physical exhaustion related to work
* Emotional exhaustion
* Depersonalisaton
* Reduced sense of personal achievement
what is attention deficit trait?
Response to hyperkinetic environment
Trying to deal with too much input leads to;
* Black and white thinking / no perspectives
* Cant stay organised / set priorities / manage time
* Feel a constant level of panic and guilt
what is stress and telomere shortening?
Psychological stress is associated with higher oxidative stress + lower telomerase activity = shorter telomere
^^ affects cells death / longevity
Result = EARLIER AGE RELATED DISEASES
what factors affect sleep?
circadian rhythm + sleep pressure + environmental cues
what are the different stages of sleep?
REM - breathing is rapid + irregular
Non - REM stages:
Stage 1 - 1-10 mins , light sleep and can be easily awakened
Stage 2 - 2-20mins , decrease heart rate, brain waves slow down
Stage 3 /4 - associated with delta waves / sleep through disturbances
what are the physical and mental factors affecting sleep?
Physical:
* Cardiov. Disease
* Cancer
* Diabetes
Mental:
* Emotional volatility + overactivity in some parts of the brain
* Linked to increased suicidality - reduced impulsiveness
* Linked to stress
what are signs of sleep deprivation?
- Falling asleep by late morning
- More irritable
- Need caffeine in morning
- Emotionally volatile
- Needing to re read work
- cognitive impairment
- More hungry
what can help with sleep?
- Regular bedtime - no naps
- Only go to bed when sleepy
- Dont lie in bed awake
- Go and do something quiet and relaxing then go back when sleepy
- Wind down before bed
what is a mediterranean diet?
includes nine components:
* vegetables
* fruits
* nuts
* whole grains
* legumes
* fish
* olive oil
* low intake red and processed meat
* moderate alcohol intake
what is a prudent dietary pattern?
characterized by high intakes of fruits, vegetables, legumes, fish and other seafood, poultry, and whole grains
lower amounts processed foods such as ketchup
what is the western dietary pattern?
high intakes of red and processed meats, butter, high fat dairy products, eggs, sweets and desserts, French fries, and refined grains
what is the relationship between physicians, patients and nutrients?
- Gp offering referral to weight management group = better than just advising
- drs r under-educated about nutrition recommendations + how to talk to patients
- drs dietary advice may be superficial + not evidence based / up to date
- patient may go to natural therapists for dietary advice = not evidence based
what is weight stigma?
Negative attitudes or stereotypes against the people with obesity and any subsequent prejudice or discrimination.
what are obstacles that prevent discussion around diet and weight?
- Time
- lack of knowledge
- Conflicting guidelines
- Not wishing to offend
- Weight stigmatisation
why do we eat?
- social occasion
- habit
- time
- cultural influences
- health
- taste
- nutrition
what are the 5 A’s for weight management conversations?
- Ask – do you want to talk about your diet/weight?
- Assess – readiness for change, weight measurement
- Advise - clear, specific and personalized -Include information about personal health harms and benefits - eg if you lose a stone you may be able to drop a blood pressure med
- Assist - patient in achieving goals using agreed methods
- Arrange - follow up appointments, referrals to weight watchers
what does weight management aim to achieve?
Achievable and sustainable goal
Improve attitude towards food
More physically active
Improve body image
how can mindfulness reduce weight?
Increase enjoyment and satisfaction
Aid digestion
Improve food choices
Put us back in touch with bodily requirement
what are the 5 pillars of wellbeing?
- Connect
- Be active
- Take notice
- Learn
- Give
what is spirituality and spirituality care?
Spirituality = transcendent // value guidance // structural behaviourist
Spiritual care = care that recognises and responds to the needs of the human spirit
what are barriers to spiritual care?
- Taboo topic
- Fear we discover things that we can’t do anything about
- Issue may be spiritual not medical
- Our own uncertainties might come off
what is total pain?
Fear , anger , guilt, loneliness and helplessness may intensify our experience of pain
what are the benefits of the sun?
Regular, moderate sun exposure beneficial for, or protective against:
* Coronary Heart Disease
* Mental Health (depression)
* Diabetes
* Rickets, osteomalacia & fractures
* Psoriasis
what is solitude?
- Can be healthy
- Can be ‘connected’ and in solitude at same time
- Can be among many people and be ‘socially isolated’ at same time
what is isolation?
- Being physically isolated
- Being cut off when one doesn’t want to be
- Feeling excluded from group or community
- Emotionally removed / closed / poor communication
what are the health impacts of social isolation?
Mental illness
Substance abuse
Chronic pain
Heart disease
Cancer
Infections and poor immunity
what are different sources of connectedness?
Home: spouse, children, extended family, Friends
Support persons: respected elder
Professionals: health-carers and support groups
Clubs
Groups
Community
Internet: can be a source of connection and isolation
how much exercise should we get?
150 minutes moderate intensity exercise per week (e.g. cycling, fast walking)
OR
75 minutes of vigorous intensity activity spread across the week (e.g. running, swimming, football)
OR
combinations of moderate and vigorous intensity activity.
what is meant by the term sedentary behaviour?
any waking behaviour characterized by an energy expenditure ≤1.5 metabolic equivalents (METs), while in a sitting, reclining or lying posture
what is the link between exercise and cancer?
Regular physical activity decreases the incidence of various cancers such as:
–Breast cancer
–Colon cancer
–Lung cancer
–Prostate cancer
what is the link between exercise and heart disease?
Improvement in the lipid profile
Diminished thrombogenesis
Improving insulin resistance
Reducing blood pressure
Reducing inflammation
Improved endothelial function
what are the different types of exercise?
Aerobic – e.g. running (makes you puff)
Resistance – e.g. weights (strength)
Balance / flexibility – e.g. yoga, pilates, tai chi
Higher intensity associated with lower risk
extreme exertion can trigger a cardiac event in a person at risk – e.g. elderly, prior history of CVD
what are barriers to exercise?
- Pain
- feeling tired
- breathlessness
- feeling unsafe in public spaces
- Lack of time
- Lack of motivation
- Lack of money
