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NBHWC Board Exam Review > Health and Wellness > Flashcards

Health and Wellness Flashcards

1
Q

What is Health and Wellness?

A
  • beyond absense of disease
  • thriving
  • whole-person, mutlidimensional and holistic
  • self-directed, evolving process
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2
Q

Relevant Knowledge in the Field

A
  1. Health promotion
  2. Disease prevention
  3. Lifestyle medicine
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3
Q

Relevant Resources

A
  1. National Institute of Health (NIH)
  2. Center for Disease Prevention (CDC)
  3. Healthy People 2030 set by Health and Human Services (HHS)
  4. American College of Lifestyle Medicine
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4
Q

Social Determinants of Health

A
  1. Economic Stability
  2. Education Access and Quality
  3. Healthcare Access and Quality
  4. Neighborhood and Built Environment
  5. Social and Community Context/ Beliefs
  6. Early Childhood Experiences
  7. Genetics
  8. Lifestyle Behaviors and Mindsets
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5
Q

Travis Illness-Wellness Continium

A
  • Far Left: pre-mature death
  • Left: disability-symptoms-signs
  • Neutral Point: absence of disease
  • Right: awawareness-education-growth
  • Far Right: high-level wellness

Treatment Paradigm: focuses on diagnosing and curing diseases after they occur, emphasizing the role of healthcare professionals in managing illness.
* Focuses on left of continuum.

Wellness Paradigm: prioritizes prevention, holistic health, and personal responsibility in maintaining well-being and enhancing quality of life.
* Integrates whole spectrum from far left to far right.

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6
Q

Common Chronic Diseases

A
  1. Cardiovascular disease (stroke & heart disease)
  2. Diabetes
  3. Cancer
  4. Chronic kidney disease
  5. Chronic lung disease
  6. Metabolic syndrome
  7. Arthritis
  8. Alzheimer’s
  9. Dementia
  10. Asthma
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7
Q

Common Risk Factors for Chronic Diseases

A
  1. Tobacco use and exposure to secondhand smoke.
  2. Poor nutrition, including diets low in fruits and vegetables and high in sodium and saturated fats.
  3. Physical inactivity.
  4. Excessive alcohol use.
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8
Q

Common Coaching Concepts

A
  1. Positive Psychology
  2. Stages of Change
  3. Self-Determination Theory
  4. SMART Goal Setting
  5. Stress, Mindfulness, & Resilience
  6. Nutrition & Activity Guideline
  7. Chronic Disease Management
  8. Health Literacy
  9. Sustainable Change
  10. Holistic Health
  11. Communication Techniques
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9
Q

Transtheoretical Model of Change

A

A 5 stage psychological framework developed by James O. Prochaska and Carlo C. DiClemente in the 1970s, initially for smoking cessation.

This model provides coaches with an understanding of how and when new behaviors can be adopted and sustained and why clients may struggle, fail, or quit.

It is used to establish client’s readiness for change and the consequent leveraging of specific techniques based on the stage.

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10
Q

How can coach help clients with chronic disease?

A
  1. Enhance self-management
  2. Identify risk fasctors and dangers
  3. Understand measurement standards and screen procedures
  4. Knowing prevention and behavioral treatment information
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11
Q

Hypertension Quick Facts

A
  • High blood pressure
  • Pressure of blood pushing against the walls of your arteries
  • Imbalance between vasolidation and vasoconstriction
  • Decreases the flow of blood and oxygen to your heart
  • Syphygmomanometer measurement: (systolic) / (diastolic)
  • Contributes to hardening of arteries, stroke, heart failure, kidney damage
  • Nearly half of adults have hypertension (48.1%, 119.9 million)
  • In 2021, hypertension was a primary or contributing cause of 691,095 deaths in the United States
  • About 1 in 4 adults with hypertension have their hypertension under control (22.5%, 27.0 million)
  • High blood pressure costs the United States about $131 billion each year, averaged over 12 years from 2003 to 2014
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12
Q

Hypertension Signs, Risk Factors, Care

A

SIGNS/ SYMPTOMS:
1. heachaches
2. shortness of breath, dizziness
3. chest pain
4. fatigue
5. irregular heartbeat
6. vision problems

RISKS/ CAUSES:
1. family history, genetics
2. Lifestyle: poor diet (too salty), alcohol, inactivity, smoking, stress
3. Health conditions: diabetes, sleep apnea, high cholesterol, kidney disease, obesity, adrenal and thyroid disease

CARE:
1. Healthy diet: DASH diet
2. Regular physical activity (30 mins+ day)
3. Limiting alcohol and quiting smoking
4. Limit caffeine
5. Sleep
6. Regular monitoring and health check-ups
7. Reduce stress

PSYCHOLOGICAL IMPLICATIONS:
1. Self-pressure
2. Compilation of emotions: fear, anger, guilt
3. Unprocessed emotions of past
4. Blood and heart symbolism of joy of life, love, flow (L. Hay)

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13
Q

DASH Diet

A

Dietary Approach to Stop High Blood Pressure (DASH):
1. reduction of salt, sweets, alcohol, and processed foods
2. whole foods (low in saturated fat)

  • Saturated fats are a type of dietary fat that are solid at room temperature. They are found in animal products like meat, butter, cheese, and dairy, as well as some plant-based foods such as coconut oil, palm oil, and palm kernel oil. Consuming high amounts of saturated fats is linked to an increased risk of heart disease and high cholesterol levels.
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14
Q

Blood Pressure Ranges

A

Normal= 120-/ 80
Elevated= 120-129/ 80
Stage 1 hbp= 130-139/ 80-89
Stage 2 hbp= 140+/ 90+
Hypertension crisis= 180+/ 120+

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15
Q

Diabetes Quick Facts

A
  • Three Types: Pre-diabetes, type 1 and 2
  • Elevated blood sugar (glucose) levels
  • Affects how body turns food into energy
  • Normally, blood sugar signals pancreas to release insulin and insulin acts like a key to let the blood sugar into your body’s cells for use as energy
  • Dysfunctionally, body doesn’t make enough insulin or can’t use it as well as it should
  • Causes risks of heart disease, vision loss, and kidney disease
  • Measurements: a1c, fasting blood glucose, glucose tolerance, and random blood sugar test
  • About 38 million people in the United States have diabetes, and 1 in 5 of them don’t know they have it
  • About 98 million US adults—over a third—have prediabetes, and more than 8 in 10 of them don’t know they have it.
  • 8th leading cause of death
  • Medical costs and lost work and wages for people with diagnosed diabetes total $413 billion yearly
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16
Q

Pre-diabetes, Diabetes type 1 and 2
Blood Sugar Tests

A
  1. Pre-diabetes: higher than normal blood sugar
    * Fasting blood sugar= 100-125 mg/dL
    * A1C= 5.7-6.4%
    * Glucose tolerance test (fast overnight)= 140 – 199 mg/dL
    * may involve insulin resistance
    * risks of heart disease and stroke
  2. Type 2: high blood sugar
    * Fasting bs= 126+ mg/dL
    * A1C= 6.5+ %
    * Glucose tolerance= 200+ mg/dL
    * insulin resistance
  3. Type 1: high blood sugar
    * Pancreas doesn’t make insulin or makes very little insulin
    * Developed autoimmune reaction
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17
Q

Diabetes Signs, Risk Factors, Care

A

SIGNS:
1. frequent urination
2. increase thirst and hunger
3. fatigue
4. weight loss
5. blurred vision
6. reoccurring infections

RISK FACTORS/ CAUSES:
1. insulin resistance (hyperglycemia)
2. metabolic disorder
3. genetic
4. poor lifestyle habits (poor diet, inactivity)
5. age 45+ (type 2, pre)

CARE:
1. blood sugar monitoring and regular health checkups
2. healthy diet
3. exercise
4. stress management
5. smoking cessation, alcohol reduction

PSYCHOLOGICAL (Louise Hay):
* unprocessed emotions
* longing for sweetness of life and what might have been
* need to control
* deep sorrow

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18
Q

Hemoglobin A1C (HbA1C)

A

Normal= Less than 5.6%
Pre-diabetes= 5.7 - 6.4%
Diabetes= 6.5+ %

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19
Q

Obesity Quick Facts

A
  • Nearly 1 in 3 adults (30.7%) are overweight
  • More than 2 in 5 adults (42.4%) have obesity
  • Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer
  • The estimated annual medical cost of obesity in the United States was nearly $173 billion in 2019 dollars. Medical costs for adults who had obesity were $1,861 higher than medical costs for people with healthy weight
  • BMI of 30+ and Waist Circumference of 40 “+
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20
Q

Obesity Risk Factors and Consequences

A

RISK FACTORS:
1. Genetics
2. Lifestyle, poor diet, inactivity, lack of sleep
3. Social determinants of health
4. Other illness
5. Stress, unprocessed emotions
6. Self-rejection, fear, abandonment, need of protection, hypersensitivity

CONSEQUENCES:
1. cardiovascular disease
2. type 2 diabetes
3. high blood pressure and cholesterol
4. respiratory issues, sleep apnea
5. joint problems, osteoarthritis
6. metabolic syndrome
7. digestive issues, liver disease
8. reproductive issues
9. psychological factors (low self-esteem)

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21
Q

BMI (Body Mass Index)

A

A person’s weight in relation to their height

Underweight= -18.5
Normal= 18.5-24.9
Overweight= 25-29.9
Obese= 30+

Imperial system: 703 x (Weight (lbs)/Height^2 (in)

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22
Q

Waist Circumference

A

Assesses an individual’s abdominal fat.

Stand and place a tape measure around your middle, just above your hipbones. Make sure tape is horizontal around the waist. Keep the tape snug around the waist, but not compressing the skin.

Women:
Very low= <27.5in (<70cm)
Low= 27.5-34 in (70-79cm)
High= <35+ in

Men:
Very low= <31.5 in (<80cm)
Low= 31.5-39 in (<80-99cm)
High= 40+ in

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23
Q

HOWs of Weight Loss

A
  1. Balanced whole foods diet, portion control, hydration, meal timing, intuitive and mindful eating
  2. Regular exercise, pleasureable movement
  3. Food journal for pattern awareness
  4. Set small, realistic goals and learn accountability
  5. Manage stress
  6. Reframe limiting beliefs around food, self-image, others, and life
  7. Mind & body practices
  8. Sleep
  9. Decrease carbs and sugars- ketosis
  10. Vitamin D, iron, fiber
  11. Reduce coffee
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24
Q

Ketogentic Diet

A

A diet that causes the body to release ketones into the bloodstream. Most cells prefer to use blood sugar, which comes from carbohydrates, as the body’s main source of energy. In the absence of circulating blood sugar from food, we start breaking down stored fat into molecules called ketone bodies (the process is called ketosis). Once you reach ketosis, most cells will use ketone bodies to generate energy until we start eating carbohydrates again.

A ketogenic diet focuses on high-fat, moderate-protein, and low-carbohydrate foods to induce a state of ketosis, where the body burns fat for fuel instead of carbohydrates.

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25
Q

Heart Disease Quick Facts

A
  • Leading cause of death in the US
  • Coronary heart disease is the most common type of heart disease
  • About 695,000 people in the United States died from heart disease in 2021—that’s 1 in every 5 deaths
  • Heart disease cost the United States about $239.9 billion each year from 2018 to 2019.3 This includes the cost of health care services, medicines, and lost productivity due to death
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26
Q

Heart Attack Signs

A
  • aka myocardial infarction
  • happens when a part of the heart muscle doesn’t get enough blood supply
  • causes damage of muscle tissue and potential death
  • coronary heart disease is the main cause of heart attack
  1. Chest pain
  2. Feeling weak, dizzy, or lightheaded
  3. Pain or discomfort in the jaw, neck, or back
  4. Pain or discomfort in one or both arms or shoulders
  5. Shortness of breath
  6. Nausea, vomiting
  7. Cold sweats
  8. Fatigue
  9. Anxiety
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27
Q

F.A.S.T Method Recognition

A

A method to quickly detect for signs of heart attack.

F—Face: Ask the person to smile. Does one side of the face droop?

A—Arms: Ask the person to raise both arms. Does one arm drift downward?

S—Speech: Ask the person to repeat a simple phrase. Is the speech slurred or strange?

T—Time: If you see any of these signs, call 9-1-1 right away.

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28
Q

Stroke Quick Facts & Basics

A
  • Occurs when something blocks blood supply to part of the brain or when a blood vessel in the brain bursts
  • Can cause lasting brain damage, long-term disability, or even death
  • Leading risk factor in high blood pressure
  • Ischemic stroke: most common; occurs when blood clots or other particles block the blood vessels to the brain
  • Hemorrhagic stroke: happens when an artery in the brain leaks blood or ruptures (breaks open). The leaked blood puts too much pressure on brain cells, which damages them
  • Stroke-related costs in the United States came to nearly $56.5 billion between 2018 and 2019. This total includes the cost of health care services, medicines to treat stroke, and missed days of work
  • Every year, more than 795,000 people in the United States have a stroke. About 610,000 of these are first or new strokes
  • Stroke is a leading cause of serious long-term disability
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29
Q

Stroke Signs, Risk Factors

A

SIGNS:
1. Sudden numbness or weakness in the face, arm, or leg, especially on one side of the body
2. Sudden confusion, trouble speaking, or difficulty understanding speech
3. Sudden trouble seeing in one or both eyes
4. Sudden trouble walking, dizziness, loss of balance, or lack of coordination.
5. Sudden severe headache with no known cause

RISK FACTORS:
1. previous stroke
2. high blood pressure
3. high cholesterol
4. heart disease
5. diabetes
6. sickle cell disease
7. lifestyle behaviors:
diet high in saturated fats, trans fat, and cholesterol; lack of sleep; inactivity, smoking; excessive alcohol
8. genetics
9. birth control
10. unprocessed emotions, giving up, resistance to change

30
Q

Metabolic Syndrome Signs, Risks, Care

A

A cluster of conditions occurring together.

Occurs when 3-5 components exists:
- Elevated waist circumference (M= 40”+, F= 35”+)
- Elevated triglycerides (200-499 mg/dL)
- Low HDL (F= -49, M= -39)
- High blood pressure (120+/ 80+)
- Elevated fasting blood glucose levels (126+)

SIGNS:
1. Blurred vision
2. Increased thirst
3. Increased urination, especially at night
4. Tiredness and weakness

Raises risk of:
1. coronary heart disease
2. diabetes
3. stroke

RISKS:
1. Lifestyle
2. SDH
3. Other medical conditions
4. Women and hormonal changes

31
Q

Arthritis

A

inflammation or swelling of joints, affecting tissues around joints, and connective tissues.

SIGNS:
1. Pain
2. Stiffness
3. Swelling
4. Decreased range of motion

RISKS factors:
(same as always) with addition of infection and joint injury or repeated pressure.

Types:
1. Osteoarthritis- most common and found mainly in hands, hips, and knees. “Wear and tear” of joint overuse or stress from weight
2. Rheumatoid Arthritis- autoimmune and inflammatory response attacking joints of most commonly, hands, knees, and wrists
3. Fibromyalgia- widespread muscle pain and tenderness, affecting energy and sleep. Lupus or rheumatoid arthritis increase chances of developing it. Disorder of the central nervous system. Comorbidity with IBS, temporomandibular joint disorder, anxiety, depression…

Joints (L. Hay) represent changes in direction in life and the ease of these movements. Arthritis represents feeling unloved, high criticism, and resentment. Themes: rigidity, pressure, overactivity.

32
Q

Inflammation

A
  • A natural and essential process that serves as a part of the body’s defense mechanism against infection, injury, and harmful stimuli
  • Chronic inflammation causes long-term problems and underlies most chronic diseases
  • Acute signs: redness, heat, swelling, pain, fever, fatigue, brain fog

CAUSES:
1. Processed, refined grains and sugars, saturated and trans fats diets
2. Physical injuries, scratches, splinters
3. Emotional blockages and minor/major traumas- Fear, anger, frustration, criticism
4. Physical and mental illnesses and diseases
5. Microbial invaders: viruses, bacterial infections, fungi, mold, yeasts
6. Chemical and toxic agents: poison, heavy metals, polluted air, ground, and water, agricultural pesticides, drugs, allergens
7. Overall stress

Foods: turmeric, berries, leafy greens, omega-3, ginger, garlic

RISKS:
1. coronary heart disease
2. diabetes
3. obesity
4. arthritis
5. cancer
6. alzheimer

33
Q

Alzheimer Disease

A

A progressive neurodegenerative disorder that primarily affects older adults.

A decline in cognitive functions, such as memory, language, problem-solving abilities, and the capacity to perform everyday activities. This decline mirrors the process of forgetting, not just in the sense of losing memories but also in losing parts of one’s identity and connection to the physical world.

Louise Hay: Refusal to deal with the world as it is. Hopelessness and helplessness. Anger.

34
Q

Cancer

A

An uncontrolled growth and spread of abnormal cells in the body.

Second leading death.

Lung, prostate, colorectal, stomach and liver cancer are the most common types of cancer in men, while breast, colorectal, lung, cervical and thyroid cancer are the most common among women.

These mutations disrupt the normal cell cycle, leading to uncontrolled cell growth and the ability to invade other tissues (Metastasis). This process can be likened to a disruption in the body’s harmony, where cells forget their purpose and role within the system, a reflection of consciousness losing its way in the pursuit of unchecked expansion.

35
Q

Cholesterol Basics

A
  • A waxy, fat-like substance made by your liver
  • Essential to building cell membranes, making hormones and digesting fatty foods
  • Your body makes all the blood cholesterol it needs
  • Dietary cholesterol is found in animal foods, including meat, seafood, poultry, eggs, and dairy products

LDL: low density lipoprotein (“bad”)
>carries cholesterol from liver to cells
high levels of LDL cholesterol can lead to plaque buildup in your arteries and result in heart disease or stroke

HDL: high density lipoprotein (“good”)
>removes excess cholesterol from blood into liver
>high levels of it can lower your risk of heart disease and stroke

Triglycerides:
>a type of lipid in your blood that your body uses for energy. The combination of high levels of triglycerides with low HDL cholesterol or high LDL cholesterol levels can increase your risk for heart attack and stroke

36
Q

Cholesterol Testing

A
  1. Fast 9-12 hrs prior testing
  2. Blood sample: lipid panel of total cholesterol: LDL, HDL, and triglycerides
  3. Monitor results

Total cholesterol:
(+) under 200 mg/dL
(~) 200-239
(-) 240

LDL:
(+) under 130
(~) 130-159
(-) 160+

HDL:
(+) 60+
(~) 40-59 (M) 50-59 (F)
(-) 40- (M) 50- (F)

37
Q

Healthy Nutrition

A
  1. Eating a variety of macronutrients (carbs, proteins, lipids) and micronutrients (vitamins and minerals)
  2. Eating fresh, whole foods, unprocessed
  3. Portion balance, intuitive and mindful eating
  4. Considering ones relationship with food
  5. Considering the what, how, when, with who, and why you eat
  6. Drinking plenty of water

Vitamins:

Vitamin A: Carrots, sweet potatoes, spinach
Vitamin C: Oranges, strawberries, bell peppers
Vitamin D: Salmon, egg yolks, sun
Vitamin E: Almonds, sunflower seeds, spinach
Vitamin K: Kale, spinach, broccoli
B Vitamins:
B1 (Thiamine): Whole grains, pork, beans
B2 (Riboflavin): Milk, eggs, mushrooms
B3 (Niacin): Chicken, tuna, lentils
B6 (Pyridoxine): Chickpeas, bananas, potatoes
B7 (Biotin): Eggs, almonds, sweet potatoes
B9 (Folate): Leafy greens, avocados, legumes
B12 (Cobalamin): Beef, salmon, fortified cereals

Minerals:

Calcium: Dairy products, kale, almonds
Iron: Beef, lentils, spinach
Magnesium: Avocado, nuts, whole grains
Potassium: Bananas, sweet potatoes, spinach
Zinc: Oysters, beef, pumpkin seeds
Selenium: Brazil nuts, seafood, turkey
Copper: Shellfish, whole grains, nuts and seeds

38
Q

MyPlate

A

United States Department of Agriculture (USDA) nutrition recommendation.

Varies by age and gender.

20% fruits
20% proteins
30% veggies
30% grains
milk/ yogurt

39
Q

Harvard Healthy Eating Plate

A

1/4 protein
1/4 grains
1/2 vegetables
1/2 fruits
Plant oils in moderation
Drink water, tea, coffee
Stay Active

40
Q

Nutritional Interventions for Prevalent Medical Conditions

A

Overall, a balance, whole foods diet with no processed foods and reduced sugars.

  1. Cardiovascular/ Hypertension- DASH diet, low sodium, potassium-rich
  2. Diabetes- Low glycemic index (GI of <55) diet, ketogenic diet (carbs’ effect on glucose levels)
  3. Cancer, arthritis- anti-inflammatory diet
41
Q

Foods that fight inflammation

A

A general whole foods diet.

  1. Tomatoes
  2. Leafy greens
  3. Fruits: berries, citrus fruits
  4. Olive oil
  5. Nuts
  6. Seeds
  7. Fatty fish
  8. Turmeric
  9. Ginger
  10. Garlic

Probiotics and prebiotics
Vitamin C and E
Omega 3

42
Q

Hydration Facts

A
  1. Our bodies are 75%+ of water, acting both as a conduit and a structure holding the integrity of cells and their frequencies
  2. Maintains body functions and systems:
    -digestion: nutrient absorption, waste elimination
    -temperature regulation
    -joint lubrication
    -spinal cord and tissue protection
    -electrolyte balance for nerve function, muscle contractions (movement, transmission and reception)
  3. Necessary to prevent dehydration, overheat, constipation, kidney stones, and cognitive declines
  4. Amount needed differs per individual, gender, and age: adult men = 13 cups; 3.7 liters, 125 ounces; women = 9 cups, 2.7 liters, 91 ounces
43
Q

Overview and Benefits of Physical Activity

A

-helps maintain all systems structure and function
-improve brain health
-help manage weight
-prevents injury
-regulates blood sugar, insulin levels
-boosts immune function
-reduce the risk of disease
-strengthen bones and muscles
-increases lifespan

Types: recreational, aerobic, strength training, high intensity interval training, flexibility, balance, mobility, stability, and release exercises

44
Q

US Department of Human Services (HHS) Physical Activity Guidelines for Americans

A

General- move more than sit and involve all muscle groups.

  1. Children and Adolescents- 60 minutes (1 hour) or more of moderate-to-vigorous physical activity daily: aerobic, muscle-strengthening and bone strengthening.
  2. Adults- at least 150 minutes (2 hrs and 30 mins) to 300+ minutes (5 hours) a week of moderate-intensity, or 75 mins (1 hr and 15 mins) to 150 mins (2 hrs and 30 mins) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate, vigorous-intensity aerobic and strength training activity.
    (5K to 10K steps per day)
  3. Older Adults- multicomponent
    physical activity that includes balance training as well as aerobic and muscle strengthening activities.
  4. Pregnant & Postpartum- at least 150 minutes (2 hrs and 30 mins) of moderate intensity aerobic activity a week during pregnancy and the postpartum period.
    1. Adults w/ Health Conditions & Disabilities- if able and with no pain, at least 150 minutes (2 hrs and 30 mins) to 300 mins (5 hrs) a week of moderate-intensity, or 75 mins (1 hr and 15 mins) to 150 mins (2 hrs and 30 mins) a week of vigorous-intensity aerobic physical activity, or
      an equivalent combination of moderate- and vigorous-intensity aerobic activity.

https://health.gov/sites/default/files/2019-10/PAG_ExecutiveSummary.pdf

45
Q

ACSM and Individual Exercise Programs

A

The American College of Sports Medicine recommends that most adults engage in:
-moderate-intensity cardiorespiratory exercise training for ≥30 mins on ≥5 day/week for a total of ≥150 min/week
-vigorous-intensity cardiorespiratory exercise training for ≥20 min/day on ≥3 day/week (≥75 min/week
-or a combination of moderate- and vigorous-intensity exercise

46
Q

Physical Activity Tracking

A

Diary/ Journal Entries
Watches: Apple Watch, Fitbit
Apps: Strava, Nike Training Club, MyFitnessPal

47
Q

Sleep Stages

A

Sleep stages: divided into several cycles, each lasting about 90 to 110 minutes. These cycles are composed of:
1. Non-Rapid Eye Movement (NREM) sleep, which includes three stages (N1, N2, and N3): the transition into light to deep sleep, body temp drops, heart rate slows, muscles relax, blood pressure drop/
2. Rapid Eye Movement (REM): eyes move rapidly, active brain patterns, dreaming, and paralysis of muscles.

48
Q

Circadian Rhythm

A
  • 24-hour cycles that are part of the body’s internal clock, regulating cycles between sleep and wakefulness.
  • influenced by external cues like light and darkness.
  • generated internally by an area of the brain called the suprachiasmatic nucleus (SCN) located in the hypothalamus.
  • SCN regulates the production of melatonin, secreted by the pineal gland, which induces sleep.
  • regulates many other hormones and our digestion and metabolism.
49
Q

Common Sleep Disorders

A
  1. Sleep Apnea- breathing repeatedly stops and starts during sleep. The most common type is obstructive sleep apnea, where throat muscles intermittently relax and block the airway during sleep. Symptoms include loud snoring, gasping for air during sleep, and feeling tired even after a full night’s sleep.
  2. Insomnia- difficulty falling asleep, staying asleep, or waking up too early and not being able to fall back asleep.
  3. Narcolepsy- chronic sleep disorder marked by overwhelming daytime drowsiness and sudden attacks of sleep. People with narcolepsy may also experience cataplexy (a sudden loss of muscle tone triggered by strong emotions) and sleep paralysis.
  4. Restless Leg Syndrome (RLS)- uncontrollable urge to move the legs, usually due to uncomfortable sensations. It often happens in the evening or nighttime hours when you’re sitting or lying down, making it difficult to fall asleep or stay asleep.
  5. Circadian Rhythm Sleep Disorders- occur when there’s a mismatch between a person’s sleep pattern and the sleep pattern that is desired or regarded as the norm. This can include shift work, affecting those who work nontraditional hours, and jet lag, experienced after traveling across multiple time zones.
50
Q

Sleep and Chronic Disease

A
  1. Cardiovascular disease- hypertension, stroke, coronary heart disease and irregular heartbeats
  2. Diabetes type 2- high blood sugar, insulin resitance
  3. Obesity- metabolic changes
  4. Depression and Anxiety
  5. Cancer
  6. Immune function
51
Q

Sleep Hygiene

A
  1. Consistent sleep schedule (10pm-7am)
  2. Relaxing bedtime routine
  3. Limit stimulants and light exposure from electronics
  4. eat well, exercise often
  5. manage stress
  6. optimize sleep space
  7. Bedroom associated only with sleep and intimacy
  8. 7hrs + sleep
52
Q

Common Psychosocial Risks for Chronic Disease

A
  1. Unmanaged stress
  2. Depression
  3. Social isolation
  4. Social determinants of health (SDH)
  5. Adverse childhood experiences (ACEs)
53
Q

What is Mental Health?

A
  • Our emotional, psychological, and social well-being.
  • It affects how we think, feel, and act.
  • It helps determine how we handle stress, relate to others, and make healthy choices.
  • Influenced by genetics, environment, life experience, awareness levels, and the choices and intentions we commit to that we believe we deserve.
  • Cultural context, norms, and SDH create stigma and barriers around it.
  • Contributes to global diseases and vice versa.
54
Q

Social Isolation

A

A state in which an individual lacks social connections or feels detached from others, poses significant risks to both mental and physical health. It becomes an issue when the people long for connection, but their self-perception hinders their willingness.

Associated with stress, anxiety, depression, sleep disturbance, weak immune system, dementia, heart disease, stroke, and premature death.

Overall, social isolation impacts ones quality of life, decreasing their satisfaction and meaningfulness with life. They may have more difficulty coping with life transitions and changes.

55
Q

Physiology of Stress

A

Evolutionarily, stress as natural defense mechanism to inner and outer threats (food poisoning and bear chase).

  1. Perception of stress, interpretation, and choice
  2. Amygdala signals hypothalamus in brain
  3. Hypothalamus activates sympathetic nervous system which signals pituitary gland
  4. Adrenaline and norepinephrine are released from adrenal glands preparing body for immediate action (increased heart rate, dilated airway, redirected blood flow to vital organs…)
  5. Cortisol released to mobilize energy reserves by increasing blood glucose levels.
  6. Stress subsides, hypothalamus and pituitary gland signal adrenals to stop producing cortisol and parasympathetic nervous system activates
56
Q

Coping with Stress

A
  1. Support system and connections: friends, family, community, specialized professional
  2. Individualized self-care: relationship with and perception of self (relaxation techniques, mindfulness, eating well, herbal teas, exercising, sleep, social media detox, boundaries, self-reflection)
  3. Problem-solving and decision-making:
    learning, realistic goal setting, planning, and routine, creativity
  4. Feeling, sensing, being, listening to self: embracing unknown and space for receptivity
57
Q

What is Mindfulness?

A

A form of meditation that involves paying full attention to the present moment without judgment. It is about being aware of one’s thoughts, feelings, bodily sensations, and the surrounding environment with an attitude of curiosity and kindness. It helps notice habitual patterns that contribute to stress and joy and fosters a non-reactive, neutral way of being. There is no particular goal or expectation, simply the state of being and experiencing.

58
Q

Relaxation Techniques

A

Common relaxation techniques to achieve calmness and reduce stress and tension are:

-deep breathing
-progressive muscle relaxation
-meditation
-walking and exercising
-visualization
-yoga, tai chi, qigong
-acupuncture, acupressure
-aromatherapy
-sound healing
-hydrotherapy
-creative activity
-mantra, prayer, positive affirmations

59
Q

Positive and Negative Stress

A
  1. Eustress acts as a motivational force. It is the positive cognitive response to stress that feels exciting and challenging, and it enhances one’s performance, personal growth, and well-being. Eustress is often short-term and perceived within one’s coping abilities, leading to improved performance. It is associated with feelings of fulfillment and achievement. Examples include starting a new job, getting married, having a child, or achieving a personal goal.
  2. Distress, on the other hand feels unpleasant and can diminish performance. It can be short-term or long-term and occurs when the demands placed on an individual exceed their perceived ability to cope. Distress can lead to physical and psychological health problems if it becomes chronic. Examples of distress include financial problems, work conflicts, relationship troubles, or chronic illness.

What draws the line… the perception of our worth and the situation as out of or in our control.

60
Q

Role of Self-Awareness in Thriving

A

Self-awareness facilitates thriving (not merely surviving) by enabling individuals to understand their thoughts, emotions, strengths, weaknesses, and behaviors and how they contribute to their current circumstance. It helps individuals learn about themselves as they interact with the world and deepen their understanding of others and the universe in the process, as they are a reflection of all that is.

With awareness, we can recognize what needs to change and form new positive habits that enhance health and wellbeing and that are aligned with who we are (values, beliefs, passions, goals).

61
Q

Relationship with Self and Others

A

Relationship with self:

-positive image of oneself, self-esteem and confidence
-greater self-compassion for and self-acceptance leads to a more abundant cup to give from without expectations
-accomplishing one’s goals and facing challenges with resilience
= autonomous motivation, self-efficacy, and self-determination

“Compassion is not complete if it does not include oneself” -Allan Lokos

Relationship with others:
-social support
-sense of belonging
-meaningfulness
-empathy and understanding
-self-awareness and understanding through reflection

We are mirrors to one another

62
Q

Sense of Meaning and Purpose

A
  • direction, motivation, and focus guiding mind, body, soul toward spirit
  • self-discovery, adaptability, and continious learning
  • community, connection, and devotion to serve the greatest good
  • joy, peace, and contentment
  • longevity and lower risk of disease
63
Q

What is Meditation?

A

Training the mind to focus and redirect thoughts, often leading to enhanced mental clarity, emotional calmness, and stability. It has been practiced for thousands of years and is rooted in various religious and spiritual traditions for self-realization and enlightenment, though in modern times, it has become a widespread tool for relaxation and stress reduction independent of religious context. Meditation can take many forms:

-Mindfulness meditation
-Focused meditation
-Body scan
-Loving-Kindness
-Movement meditation

Benefits:
-Mental clarity and peace
-Feeling of bliss and enhanced well-being
-Transcending negative complexes and developing positive self-image
-Self-knowledge and deeper awareness in all aspects of life
-Vitality, longevity and stronger immune system
-Emotional stability and cheerfulness
-Forgiveness and detachment
-Lower pulse rate and less anxiety
-Increased ability to handle stress and adapt to different circumstances
-Sense of meaning and purpose; feeling of progress
-Better concentration and improved memory
-Self-control and fearlessness.

64
Q

Overview of Tabacco Use

A
  • Leading cause of preventable disease, disability, and death in the United States
  • An estimated 28.3 million U.S. adults smoke cigarettes, and about 2.80 million U.S. middle and high school students use at least one tobacco product, including e-cigarettes.
  • Each year, nearly half a million Americans die prematurely of smoking or exposure to secondhand smoke.
  • Another 16 million live with a serious illness caused by smoking
  • Each year, the United States spends more than $225 billion on medical care to treat smoking-related disease in adults
  • Harms nearly every organ in the body
  • Addiction and dependance
  • Linked to multiple cancers, cardiovascular disease like stroke, reproductive issues, type 2 diabetes, rheumatoid arthritis
65
Q

Smoking Health Effects

A

Affects all body systems:

-Weak lungs
-Raises triglycerides and lowers HDL
-Decreases blood flow through vasoconstriction
-Raises blood pressure
-Prone to blood clotting
-Susceptibility to infection, virus and disease
-Cognitive impairment
-Tightens muscles
-Reduced fertility, impotence, and hormonal regulation
-Inflammation of stomach
-Premature wrinkles and aging
-Gum disease
- AND MORE!

66
Q

Quitting Smoking

A
  1. Contemplate positive and negative effects it creates in one’s life
  2. Connect to motivation to change
  3. Make a decision, commit, and plan
  4. Social support: counseling or coaching
  5. Lifestyle changes
  6. Identify triggers and reasons for smoking
  7. Experiment and take progressive steps
  8. Find ways to recreate a soothing, stress-free space for yourself
  9. Replace with positive habits
  10. Learn accountability and discipline

CDC:
-Mobile App QuitStart and other apps
Get free confidential coaching through a telephone quitline (1-800-QUIT-NOW).
-Explore medication for additional support (Nicotine Replacement Therapy)
-Sign up for free texting programs like SmokefreeTXT (text QUIT to 47848)
-Counseling

67
Q

Overview of Substance Abuse

A
  • The consumption of mind and body altering substances in a way that have negative behavioral and health outcomes
  • Are used as a way to escape and avoid
  • Common with individuals experiencing chronic pain or emotional and socioeconomic challenges
  • Counseling as beyond scope of practice (referral)
  • Types: alcohol, marijuana, prescriptions drugs, and illicit drugs

Addiction symptoms or behaviors include, among others:

  • Feeling that you have to use the drug regularly — daily or even several times a day
  • Having intense urges for the drug that block out any other thoughts
  • Over time, needing more of the drug to get the same effect and withdrawal effects
  • Making certain that you maintain a supply of the drug
  • Spending money on the drug, even though you can’t afford it
  • Not meeting obligations and work responsibilities, or cutting back on social or recreational activities
  • Continuing to use the drug, even though you know it’s causing problems in your life or causing you physical or psychological harm

Sometimes it’s difficult to distinguish normal teenage moodiness or anxiety from signs of drug use. Possible signs that your teenager or other family member is using drugs include:

-Problems at school or work
-Physical health issues
-Neglected appearance
-Changes in behavior
-Money issues

Risk factors:
-genetic predisposition
-family use
-social and cultural context, pressures, norms
-mental health
-physical health

68
Q

Alcohol Drinking Basics

A
  • More than 140,000 people die from excessive alcohol use in the U.S. each year
  • Causal factor of many diseases, injury, accidents, and disabilities
  • Premature death
  • Contribute to mental and behavioral disorders
  • Social and economic losses to individuals and society
  1. Binge drinking, the most common form of excessive drinking, is defined as consuming
    =For women, 4 or more drinks during a single occasion
    =For men, 5 or more drinks during a single occasion.
  2. Heavy drinking is defined as consuming
    =For women, 8 or more drinks per week.
    =For men, 15 or more drinks per week.
  3. Moderate drinking:
    =1 drink or less in a day for women
    =2 drinks or less in a day for men

Signs:
-poor coordination
-slurred speech
-impaired thinking and memory
-denial
-secretive
-distress when no access

69
Q

Alcohol Long-Term Health Risks

A
  • High blood pressure, heart disease, stroke, liver disease, and digestive problems
  • Cancer of the breast, mouth, throat, esophagus, voice box, liver, colon, and rectum
  • Weakening of the immune system, increasing the chances of getting sick
  • Learning and memory problems, including dementia and poor school performance
  • Mental health problems, including depression and anxiety
  • Social problems, including family problems, job-related problems, and unemployment
  • Alcohol use disorders, or alcohol dependence
  • Delirium Tremens (DT) is an extreme withdrawal sign from alcohol that is life threatening: confusion, fever, rapid heartbeat
70
Q

Prescription Opioids

A
  • Prescription opioids are often used to treat chronic and acute pain and, when used appropriately, can be an important component of treatment
  • The dangers of prescription misuse, opioid use disorder, and overdose have been a growing problem throughout the United States
  • Since the 1990s, when the amount of opioids prescribed to patients began to grow, the number of overdoses and deaths from prescription opioids has also increased. Even as the amount of opioids prescribed and sold for pain has increased, the amount of pain that Americans report has not similarly changed
  • From 1999 to 2021, nearly 280,000 people died in the United States from overdoses involving prescription opioids. The number of drug overdose deaths involving prescription opioids in 2021 was nearly five times the number in 1999
  • Synthetic opioids and fentanyl are a growing concern
  • e.g., heroin, morphine, codeine, methadone, fentanyl and oxycodone

NBHWC Board Exam Review (4 decks)

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