Healthy lifestyle and Nutrition Flashcards
1
Q
Importance of sleep
A
- Immune function
- Weight management
- Mental wellbeing
- Decreases risk of diabetes
- Decrease heart disease risk
- Fertility
- Memory
- Mood
- Life expectancy
2
Q
Checklist to enhance sleep
A
- Quiet environment
- Room temperature
- ‘Sleeping schedule’
- No blue light devises
- At least 7 hours
- Ensure dark room
- Limit alcohol, caffeine and napping
- Hot shower or bath before bed
3
Q
Dawn and dusk simulation
A
- Improved sleep
- Reduced sleep inertia
- Alterness
- Cognitive and physical performance
- Seasonal affective disorder
4
Q
Body ass index (BMI)
A
mass/(height (squared))
- Normal is 19-25
- Obese is over 30
5
Q
Waist circumference
A
- <94cm (M) 80cm (F)
- High risk: >102cm (M) >88cm (F)
6
Q
Alcohol intake
A
14 units per week for both men and women
7
Q
Alcohol health risks
A
- Poor sleep
- Liver disease
- Diabetes
- Heart disease
- Cancer
8
Q
How to deal with stress
A
- Connect
- Avoid unhealthy habits
- Mindfulness
- Take control
- Breathing exercises
- Exercise
9
Q
Staying ‘healthy’
A
- Physical activity
- Balanced diet
- Sleep
- Rest and relaxation
- Stress
- Smoking and drugs
- Alcohol
10
Q
Moderate exercise
A
- Fast walking
- Water aerobics
- Doubles tennis
- Hiking
- Skateboarding
11
Q
Vigorous exercises
A
- Running/jogging
- Swimming fast
- Cycling fast
- Singles tennis
- Football
- Rugby
- Skipping
12
Q
Negative impacts of stress
A
- Weight gain
- Heart disease
- Memory problems
- Digestive problems
- Impaired tissue healing
