Health and Wellness Flashcards
Biomarkers and Parameters
Normal Blood Pressure
Competency 3.2.1: Health & Wellness
<120 systolic
AND
<80 diastolic mmHg
Elevated Blood Pressure
Competency 3.2.1: Health & Wellness
120-129 systolic
AND
<80 diastolic mmHg
Hypertension
Competency 3.2.1: Health & Wellness
130-139 systolic
OR
80-89 diastolic mmHg
High Blood Pressure (Stage 2 Hypertension)
Competency 3.2.1: Health & Wellness
140+ systolic / OR 90+ diastolic mmHg
Crisis Blood Pressure
Competency 3.2.1: Health & Wellness
180+ systolic/ AND OR 120+diastolic mmHg
Optimal Cholesterol
Competency 3.2.6: Health & Wellness
Total ~150
Triglycerides <150
HDL
Men: ≥40
Women: ≥50
LDL ~100
High Blood Pressure Symptoms
Competency 3.2.1: Health & Wellness
None, “The Silent Killer”
Leads to heart disease and stroke
Type 1 Diabetes
Competency 3.2.2: Health & Wellness
● Pancreas not making insulin
● insulin-dependent
● Not preventable and no cure
● 5-10% of people with diabetes have T1D
● Requires insulin injections or pump
Type 2 Diabetes
Competency 3.2.2: Health & Wellness
● Insulin Resistant: body doesn’t use insulin well and can’t keep blood sugar at normal levels
● 90% of people with diabetes have Type 2.
● Develops over many years and can be prevented/delayed with healthy lifestyle changes
Type 1 Diabetes Risk Factors
Competency 3.2.2: Health & Wellness
● Family history
● Where you live
● Environment
● Autoimmune disease / damage to pancreatic cells
A1c Test
Competency 3.2.2: Health & Wellness
Average blood sugar over 2-3 months, % blood sugar attached to hemoglobin
No fasting required
Random Blood Sugar Test
Competency 3.2.2: Health & Wellness
Done anytime
≥200 mg/dL indicates diabetes
Oral Glucose Tolerance Test
Competency 3.2.2: Health & Wellness
Requires fasting, drinking sugar liquid as blood sugar levels tested over 2 hours
Normal: <140 mg/dL
Prediabetes: 140-199 mg/dL
Diabetes: ≥200 mg/dL
Fasting Blood Sugar Test
Competency 3.2.2: Health & Wellness
Fasting required
Normal: ≤99 mg/dL
Prediabetes: 100-125 mg/dL
Diabetes: ≥126 mg
Body Mass Index
Competency 3.2.3: Health & Wellness
(BMI) screening tool to estimate body fat; can be inaccurate for athletes and some ethnic groups (weight/height X 703 lbs = BMI)
Underweight: <18.5
Normal: 18.5-24.9
Overweight: 25-29.9
Obesity: >30.0
Obese Class I: 30-34.9
Obese Class II: 35-39.9
Obese Class III: >40
Waist Circumference
Competency 3.2.3: Health & Wellness
Measures waist inches, visceral fat; best predictor of metabolic risk, obesity
Men
Low Risk: ≤37 inches
Intermediate Risk: 37.1-39.9 inches
High Risk:＞40+ inches
Women
Low Risk: ≤31.5 inches
Intermediate Risk: 31.6-34.9 inches
High Risk:＞35 inches
Waist/Hip Ratio
Competency 3.2.3: Health & Wellness
WHR correlates to visceral fat
At risk measurements:
Men: >0.95
Women: >0.85
Exercise Recommendations
Competency 3.3.3: Health & Wellness
- Moderate intensity aerobic 150 min/week (30 min/day X 5 days) AND 2+ days muscle strength training
- Vigorous intensity aerobic 75 min/week (1 hour 15 minutes/week) ANDn2 days muscle strength training
- Mix moderate/vigorous aerobic 2 days/week AND 2 days muscle strength training
*Older adults need BALANCE training in addition
*Pregnant women can maintain prior to pregnancy exercise
*Limited by chronic conditions, do as much to avoid inactivity. Some better than nothing.
Sodium
Competency 3.3.2: Health & Wellness
Dash Diet recommends <2,300mg/day
<1,500 lowers blood pressure more
Autogenic Training
Competency 3.3.5: Health & Wellness
Concentrate on physical sensations of
heaviness and warmth as relaxing different
parts of body
Health & Wellness
Competency 3.1.1: Health & Wellness
● more than the absence of disease
Health-Related Quality of Life
Competency 3.1.1: Health & Wellness
● (HRQOL) an individual’s or a group’s perceived
physical and mental health over time.
● Linked to patient outcomes
● Focus on deficits in patient function (pain,
negative effects)
Travis Illness-Wellness Continuum
Competency 3.1.1: Health & Wellness
● Wellness is a process, never a static state
● Wellness paradigm vs treatment paradigm
● Absence of illness does not indicate health or
optimal health.
Wellness Paradigm
Competency 3.1.1: Health & Wellness
● it’s not where patient is on the continuum, but the direction they’re facing at any point on the continuum
Treatment Paradigm
Competency 3.1.1: Health & Wellness
● Endpoint is death; healing from treatment
ends at neutral
Hypertension Warning Signs & Symptoms
Competency 3.2.1: Health & Wellness
● Often NO warning signs, silent killer
● Leads to heart disease and stroke
High Blood Pressure Risk Factors
Competency 3.2.1: Health & Wellness
● Age: risk increases with age
● Women as likely as men
● Race: people of African heritage
● Family history: 6/10 people who have diabetes also have HBP; about 9/10 Americans will develop HBP
High Blood Pressure Modifiable Risk Factors
Competency 3.2.1: Health & Wellness
● Unhealthy Diet
● Physical Inactivity
● Obesity/Overweight
● Alcohol/Tobacco
● Low potassium/high salt intake
Manage High Blood Pressure Plan
Competency 3.2.1: Health & Wellness
● Do NOT smoke
● Manage medications
● Exercise 150 min/week (Daily 30 minutes, 5
days/week)
● Healthy Diet: LIMIT sodium and alcohol
● Weight maintenance
● Stress management
Diabetes Increases Risk for…
Competency 3.2.2: Health & Wellness
● Heart disease and stroke
● Lifestyle changes decrease risks
Diabetes Symptoms
Competency 3.2.2: Health & Wellness
● increased urination often at night
● increased thirst
● unexplained weight loss but very hungry
● blurred vision
● numbness or tingling in hands/feet
● Very tired
● Dry skin
● Sores that heal slowly
● Type 1 may also have these
Gestational Diabetes
Competency 3.2.2: Health & Wellness
● Pregnant women who have never had diabetes
● Increases the risk for type 2 diabetes later in
the mother’s life
Pre-Diabetes
Competency 3.2.2: Health & Wellness
● Body cells don’t respond normally to insulin;
pancreas makes more insulin; blood sugar
rises
● Reversible
Diabetes Risk Factors
Competency 3.2.2: Health & Wellness
● Age: 45 or older
● Race: American Indian, black, Asian, Hispanic, or Pacific Islander, and have at least one other risk factor
● Family history: parent or sibling with T2D
● Damaged pancreas cells
● Gestational Diabetes
● Environment
● Non-Alcoholic Fatty Liver Disease (NAFLD)
Pre-Diabetes Risk Factor
Competency 3.2.2: Health & Wellness
● Having pre-diabetes is a risk factor for
developing diabetes in the future
Diabetes Modifiable Risk Factors
Competency 3.2.2: Health & Wellness
● Overweight/Obesity
● Physical Inactivity
● Pre-Diabetes
● High Blood Pressure
● High cholesterol/triglycerides
● Smoking
● Diet
Obesity
Competency 3.2.3: Health & Wellness
● A complex disease that occurs when weight
is higher than what is healthy for height
● SDOH (social determinants of health),
genetics, medications contribute
Obesity Increases Risk for…
Competency 3.2.3: Health & Wellness
● High Blood Pressure
● High LDL cholesterol, low HDL cholesterol, high levels of triglycerides
● Type 2 Diabetes
● Coronary Heart Disease
● Stroke
● Osteoarthritis
● Sleep apnea and breathing problems
● Some cancers (endometrial, breast, colon, kidney, gallbladder, and liver)
● Low quality of life
● Mental illness such as clinical depression, anxiety
● Body pain and difficulty functioning
Leading Cause of Death in United States
Competency 3.2.4: Health & Wellness
● Heart Disease
● Coronary artery disease (CAD) is the most common type of heart disease in the United
States.
Coronary Artery Disease (CAD)
Competency 3.2.4: Health & Wellness
● The first sign of CAD is often a heart attack.
● CAD is caused by plaque buildup in the wall
of the arteries that supply blood to the heart
● Angina, chest pain, is the most common
symptom of CAD.
Heart Attack (myocardial infarction/MI) Signs & Symptoms
Competency 3.2.4: Health & Wellness
● Pain in jaw, neck, or back
● Weak, light-headed, or faint, angina, chest pain, pain in arms or shoulders
● Shortness of breath, tired, nauseous (women)
● Silent MI symptoms may be brief/mild
● 1 in 5 heart attacks are silent
Heart Failure
Competency 3.2.4: Health & Wellness
● Heart can’t pump enough blood/oxygen to
organs
Risk Factors for CAD
Competency 3.2.4: Health & Wellness
● Medical conditions: high blood pressure, high
cholesterol, diabetes.
● Behavior: unhealthy diet, physical inactivity,
obesity, excessive alcohol consumption, tobacco use
● Not modifiable Risk Factors: age, family history, male gender higher risk
Stroke
Competency 3.2.4: Health & Wellness
● Stroke risk increases with age, genetics,
family history
Stroke Emergency Treatment
Competency 3.2.4: Health & Wellness
F.A.S.T.
● Face drooping ask to smile ● Arm weakness ask raise both arms
● Speech difficulty ask repeat a phrase
● Time to call 911
Treatment DELAY increases risk of permanent brain damage or death.
Stroke Signs & Symptoms
Competency 3.2.4: Health & Wellness
● Sudden numbness or weakness in the face, arm, or leg, especially on one side of the body
● Sudden confusion, trouble speaking, or difficulty understanding others speech
● Sudden trouble seeing in one or both eyes
● Sudden trouble walking, dizziness, loss of balance, or lack of coordination
● Sudden severe headache with no known cause
Causes of Stroke
Competency 3.2.4: Health & Wellness
● Heart disease, high blood pressure, atrial
fibrillation, high cholesterol, and diabetes
● If you have had a stroke, you are at high risk
for another stroke.
Ischemic Stroke
Competency 3.2.4: Health & Wellness
● Blood clots or particles block blood vessels to
brain
● Plaque can cause blockages by building up
in the blood vessels
Hemorrhagic Stroke
Competency 3.2.4: Health & Wellness
● Blood vessels burst in the brain and damage
surrounding brain tissue.
● Surgery treatment
Metabolic Syndrome/Insulin Resistance
Competency 3.2.5: Health & Wellness
● Group of Risk factors that increase risk for heart disease, diabetes and stroke
● Insulin Resistance Syndrome
Metabolic Syndrome:
Must have 3 out of 5 to diagnose
1. Abdominal obesity/large waistline/apple shaped
2. High triglyceride level (150+) or on medication for high triglycerides
3. Low HDL cholesterol (Men <40 and Women <50) or on medication to treat low HDL
4. High blood pressure or on blood pressure medication
5. High fasting blood sugar or on medications to treat high blood sugar
Arthritis
Competency 3.2.5: Health & Wellness
● Inflammation or swelling of one or more joints, tissues around the joint, and connective tissues.
● Degenerative Joint Disease
Most Common Form of Arthritis
Competency 3.2.5: Health & Wellness
● Osteoarthritis: breakdown of cartilage and
bone within a joint
● No cure
Signs & Symptoms of Osteoarthritis
Competency 3.2.5: Health & Wellness
● Not usually bilateral
● Pain or aching
● Stiffness
● Decreased range of motion (or flexibility)
● Swelling
Osteoarthritis Lifestyle Modification Plan
Competency 3.2.5: Health & Wellness
● Quit smoke/drinking
● Exercise
● Manage weight
● Protect joints
● Self-management
● Healthy Diet
Osteoarthritis Risk Factors
Competency 3.2.5 : Health & Wellness
● Smoking
● Unhealthy diet
● Physically Inactive
● Overweight/Obese
Rheumatoid Arthritis Signs & Symptoms
Competency 3.2.5: Health & Wellness
● Pain or aching in more than one joint
● Stiffness in more than one joint
● Tenderness and swelling in more than one joint
● The same symptoms bilaterally on both sides of the body (e.g., both hand or both knees)
● Weight loss
● Fever
● Fatigue or tiredness
Fibromyalgia Signs, Symptoms & Treatment
Competency 3.2.5: Health & Wellness
● Pain and stiffness all over the body
● Fatigue and tiredness
● Depression and anxiety
● Sleep problems
● Problems with thinking, memory, and concentration
● Headaches including migraines
*Other symptoms may include:
▪ Tingling or numbness in hands and feet
▪ Pain in the face or jaw, including disorders of the jaw TMJ, GI problems, abdominal pain, bloating, constipation, and IBS
Common Factor in Most Chronic Diseases
Competency 3.2.5: Health & Wellness
● Chronic inflammation
● Acute inflammation is a healthy response to
injury, but chronic inflammation leads to disease
Anti-Inflammatory Diet
Competency 3.2.5: Health & Wellness
● Vegetables (green, leafy)
● Fruit
● Nuts
● Fatty fish
● Olive oil
● Tomatoes
????
C-Reactive Protein (CRP)
Competency 3.2.5: Health & Wellness
● Made by the live
● Higher levels, less blood flow
● Lab measurement indicating inflammation in
the body
LDL
Competency 3.2.6: Health & Wellness
● AKA “bad cholesterol”
● Low Density Lipoproteins
● Lead to plaque buildup in arteries, heart
disease, and stroke
HDL
Competency 3.2.6: Health & Wellness
● High Density Lipoprotein
● Carries bad LDL out of body
● High is good
My Plate - USDA
Competency 3.3.2: Health & Wellness
● Fruits and vegetables half the plate:
Juice can be a fruit
● Make half of grains whole grains. Refined grain choices should be enriched with B vitamins and iron. Fiber is not added back to enriched grains
● Vary protein: Seafood, meat, poultry, and eggs, beans, peas, and lentils, nuts, seeds, and soy
● Dairy: low fat or fat-free dairy includes milk, yogurt, cheese, lactose-free milk and fortified soy milk and yogurt
Harvard Healthy Eating
Competency 3.3.2: Health & Wellness
● Focuses on QUALITY of diet
● Fruits and Veggies: 1⁄2 of plate. Aim for color and variety; potatoes don’t count as vegetables ● Whole grains: 1⁄4 of plate
● Protein: 1⁄4 of plate. Limit red meat, and avoid processed meats such as bacon and sausage.
● Hydration: Drink water, coffee and tea. Skip sugary drinks, limit milk and dairy products to one to two servings per day, and limit juice to a small glass per day.
● Stay Active: The red figure running across the Healthy Eating Plate is a reminder
● Includes Healthy Oils
DASH Diet
Competency 3.3.2: Health & Wellness
● Hypertension Diet
● Lower in sodium 2300 mg
● Vegetables, fruits, and whole grains
● Fat-free or low-fat dairy products
● Limit high saturated and trans fat
● Limit sugar-sweetened beverages and sweets
● Rich in potassium, calcium, magnesium, fiber,
and protein
Adequate Sleep
Competency 3.3.4: Health & Wellness
● Short sleep is < 6 hours/night.
● Necessary for proper immune, endocrine,
and neurological functioning
● Lack of sleep linked to traffic accidents, work
errors, and decreased productivity.
Sleep Hygiene
Competency 3.3.4: Health & Wellness
● Consistent to bed and wake at the same time each night/day
● bedroom is quiet, dark, relaxing, and at a comfortable temperature
● Remove electronic devices from bedroom
● Avoid large meals, caffeine, and alcohol before bedtime
● Exercise during the day
Social Determinants of Health (SDOH)
Competency 3.3.5: Health & Wellness
●Economic stability (socioeconomic status)
●Education access and quality
●Healthcare access and quality
●Neighborhood and built environment○transportation, housing, access to services
●Social and Community context
○Discrimination
●Nonmedical factors that influence health outcomes
●The conditions in the environments where people are born, live, learn, work, play, worship, and age that affect quality-of-life outcomes and risks
●People who don’t have access to grocery stores are less likely to have good nutrition
●Contribute to health disparities and inequities.
●Major impact on health, well-being, and quality of life
●Social isolation is a predictor of adverse health outcomes
Mental Health
Competency 3.3.2: Health & Wellness
●Emotional, psychological, and social well-being
●Handle stress, relate to others, make healthy choices
Depression
Competency 3.3.2: Health & Wellness
●Causes: genetic, biological, environmental, and psychological factors
●Increases risk diabetes, heart disease, stroke
●More than just a feeling of being sad or “blue” for a few days
●Recognize need to refer
Tobacco
Competency 3.3.6: Health & Wellness
●Largest preventable lifestyle habits associated with death and chronic disease
Smoking
Competency 3.3.6: Health & Wellness
●LEADING cause of preventable death in the U.S. ●Causes cancer, heart disease, stroke, lung diseases, diabetes, COPD, emphysema, bronchitis. Increases risk for tuberculosis, eye diseases, and rheumatoid arthritis.
Prescription Opioids
Competency 3.3.7: Health & Wellness
●Treat moderate-to-severe pain following surgery/ injury, or health conditions such as cancer
●Methadone, Oxycodone (such as OxyContin®) Hydrocodone (such as Vicodin®)
Benzodiazepines
Competency 3.3.2: Health & Wellness
●Concurrent use of opioids and benzodiazepines increases the risk of fatal overdose.
●Central nervous system depressants used to sedate, induce sleep, prevent seizures, and relieve anxiety. alprazolam (Xanax®), diazepam (Valium®), and lorazepam (Ativan®)
