Exam 3: Lifestyle Medicine

Question 1

Lifestyle Medicine

• Health professionals have underestimated the importance of lifestyle on mental health.
• Both in terms of ______ and _________.
• There is perhaps an overemphasis on ____ and ____________ interventions which may only treat symptoms and neglect root causes.
• Goal: review effectiveness of 8 therapeutic lifestyle changes (TLCs).

Answer 1

cause and intervention

drug and psychological

Question 2

Therapeutic Lifestyle Changes (TLCs) - Advantages

• Effectiveness
• Cost
• Ease of access
• Fewer ______ ‘side effects’
• Many _______ ‘side effects’
• Enjoyable
• Rewarding
• Reduced stigma

Answer 2

negative

positive

Question 3

Therapeutic Lifestyle Changes (TLCs) - Options

• Exercise
• Nature
• Nutting
• Relationships
• Recreation and Enjoyable Activities
• Relaxation and Stress Management
• Religious and Spiritual Involvement
• Contribution and Service

Answer 3

Yuh.

Question 4

Exercise

• Statement within Harvard Mental Health Letter.
• Physical activity is a “healthful, inexpensive, and an __________ used treatment for a variety of psychiatric disorders.”
• Known benefits related to: depression, anxiety, addictions, chronic pain, fatigue, memory, age-related cognitive loss, etc.
• Benefits available across modalities and durations.

Answer 4

insufficiently

Question 5

Nutrition and Diet

• Key dietary principles:
• Lots of multicolored ______ and _________.
• Moderate amounts of fish: preferably cold, deep water fish high in ______-__ fish oils.
• Limit ________: for general medical and neuroprotective benefits.
• Evidence-based supplements: vitamin D, folic acid, fish oils.
• Evidence in research is overwhelming that healthier diets yield healthier ______ health outcomes.

Answer 5

fruits and vegetables

omega-3

calories

mental

Question 6

Nature

• Nature heals and calms and restores normality that is conducive for health.
• Modern society lives in _______ environment – annoying noise, lighting is artificial and low intensity.
• Artificial environments: disrupts ______, negatively impacts mood, cognition, and __________.
• Interrelated to exercise – ‘_____ exercise.’
• Environments can vary: urban green, country/farm, forest, wild habitats, waterside.

Answer 6

artificial

sleep, academics

green

Question 7

Relationships

• Rich relationships reduce risk of _______.
• Good relationships enhance: quality of life, resilience, and cognitive capacity.
• Important in these relationship is that intimacy with others provides notable ______ benefits.
• Suggestion is that humans are hardwired for _______ relationships.
• Relevance of importance of relationships is heightened by societal and technological changes.
• Presence of ’______ _______’ provides protection against negative outcomes such as crime, poverty, and drug abuse.

Answer 7

illness

health

social

social capital

Question 8

Recreation and Enjoyable Activities

• Premise is based on the word itself: __-_____.
• Recreation produces positive _______, enhances creativity and resiliency, and leads to better ______ integration.
• Recreation can involve play and playfulness which appear to reduce defensiveness, enhance well-being and foster social skills.

Answer 8

re-create

emotions, social

Question 9

Relaxation and Stress Management

• Chronic stressors can exact a major toll across multiple ______ systems and levels.
• This toll extends from psychological to physiological to chemical.
• People are trained to manage stress.
• Many skillful strategies for stress management are now available ranging from ____ ______ changes to ____ __________ skills.

Answer 9

organ

life style, self-management

Question 10

Religious and Spiritual Involvement

• More than 1500 published studies on the topic.
• Spirituality that focuses on love, forgiveness, and compassion produces _______ effects.
• Aids in coping with ______ and _______.
• Weekly attendance in religious services increases life expectancy by __ years (equal to smoking cessation).

Answer 10

positive

stress and illness

7

Question 11

Contribution and Service

• Participation _______ unhealthy mental qualities such as greed, jealousy, and egocentricity and enhances healthy qualities such as love, joy and generosity.
• Benefits of service also extend to healing such that healing oneself and others can be intimately ______.
• Research indicates that people who volunteer are typically psychologically and physiologically happier and healthier, and may even live longer.
• Sometimes referred to as the ‘______ high.’

Answer 11

reduces

linked

helper’s

Question 12

Discussion

• Therapeutic Lifestyle Changes (TLCs) appear to counter many medical and psychological complications of contemporary pathogenic lifestyles.
• TLCs can require considerable and sustained _____ – many patients feel unable or unwilling to tackle them.
• Patients often have little ______ support – little understanding and a passive expectation that healing comes from an outside authority or pill.
• Continued ________ is necessary to encourage a greater population to accept and implement an overall therapeutic lifestyle change to improve health.

Answer 12

effort

social

education