Healthy Lifestyles

Question 1

Outline smoking cessation as part of healthy lifestyles

Answer 1

• Smoking is one of the biggest causes of death and illness in the UK (causes 70% of lung cancer)
• Every year around 78,000 people in the UK die from smoking
• Smoking can increase your risk of developing serious health conditions

Question 2

Outline more points of smoking cessation

Answer 2

• Smoking damages your lungs, leading to conditions such as COPD and
  pneumonia
• Smoking damages your heart and your blood circulation increasing your risk
  of developing coronary heart disease, heart attacks and stroke.
• Smoking can also reduce the fertility of both men and women

Question 3

Outline effects of second hand smoke

Answer 3

• Second hand smoke (passive smoking) comes from the tip of the
  cigarette and the smoke that the smoker breathes out
• Breathing in second hand smoke increases your risk of getting the same
  health conditions as smokers
• Babies and children are particularly vulnerable to the effects of second
  hand smoke

Question 4

Outline health benefits of stopping smoking

Answer 4

1. You breathe more easily
2. Gives you more energy
3. Reduced stress levels
4. Improvement in fertility
5. Improvement in smell and taste
6. Younger-looking skin
7. Whiter teeth and sweeter breath

Question 5

Outline how to stop smoking cessation

Answer 5

= The patient’s GP can refer the them to a “stop smoking” clinic where
they can prescribe nicotine replacement therapy (e.g. patches and
gum)
- You can join local support groups that meet regularly who support one
another or offer one-to-one support from stop smoking advisers
- Quitters will attend these groups for a few weeks and work towards a
quit date

Question 6

Outline self help advice for smoking

Answer 6

• Think positive
• Make a plan
• Identify when you crave cigarattes
• Get moving
• Keep your hands and mouth busy
• Make a list of reasons to quit

Question 7

Outline 1 treatment option for smoking cessation

Answer 7

• Nicotine Replacement Therapy (NRT) is a medication that provides you
  with a low level of nicotine, without the tar, carbon monoxide and
  other poisonous chemicals present in tobacco smoke
• It can help reduce unpleasant withdrawal effects such as bad moods
  and cravings which may occur when you stop smoking

Question 8

Outline the further treatments for smoking cessation

Answer 8

NRT can be bought from pharmacies and some shops; it is also
available on prescription or NHS stop smoking services
It is available as:
* Skin patches
* Chewing gum
* Inhalators (which look like plastic cigarettes)
* Tablets, oral strips and lozenges
* Nasal and mouth spray

Question 9

Outline treatment options in more detail

Answer 9

• Skin patches release nicotine slowly. Some are worn all the time and
  some should be taken off at night
• Inhalators, gum and sprays act more quickly and may be better for
  helping with cravings
• Often the best way to use NRT is to combine a patch with a faster
  acting form such as gum, inhalator or nasal spray
• Treatment with NRT usually lasts 8-12 weeks, before you gradually
  reduce the dose and eventually stop

Question 10

Outline side effects of NRT

Answer 10

• Skin irritation when using patches
• Irritation of nose, throat or eyes when using a nasal spray
• Difficulty sleeping, sometimes with vivid dreams
• An upset stomach
• Dizziness
• headaches

Question 11

Outline alcohol consumption

Answer 11

• Alcohol misuse is when you drink in a way that’s harmful, or when you
  are dependent on alcohol.

Question 12

Outline key advice for alcohol comsumption

Answer 12

• A unit of alcohol is 8g or 10ml of pure alcohol
• Men and women are advised not to regularly drink more than 14 units per
  week
• This should be spread out over at least 3 days: NO BINGE DRINKING
• You should be able to quantify what a unit of alcohol looks like

Question 13

Outline how bad an issue is alcohol consumption

Answer 13

• Alcohol is a factor in more than 60 medical conditions
• High levels of excessive and binge drinking in UK
• Adult mortality related to alcohol consumption is relatively high
• Most dependent drinkers don’t seek treatment
• Major factor in ill health
• Alcohol is much cheaper than in the past despite significant price and
  duty rises in the last decade

Question 14

Outline a dependent drinker as part of alcohol consumption

Answer 14

• A dependent drinker usually experiences physical and psychological
  withdrawal symptoms if they suddenly cut down or stop drinking, including:
• Hand tremors
• Sweating
• Visual hallucinations
• Depression
• Anxiety
• Insomnia

Question 15

Outline sleep hygiene

Answer 15

• Most adults need between 6 to 9 hours of sleep every night
• You probably do not get enough sleep if you are constantly tired during
  the day
• Insomnia is a sleep disorder that affects duration and quality of sleep
• It is the most common sleep disorder in the UK

Question 16

Outline how to “prepare” to fall asleep

Answer 16

• a warm bath will help your body reach a temperature that’s ideal
  for rest
• Writing “to do” lists for the next day can organise your thoughts
  and clear your mind of any distractions
• Relaxation exercises and yoga stretches can help relax the muscles
• Reading a book relaxes the mind by distracting it

Question 17

Outline reasons why u may have insomnia

Answer 17

• Find it hard to go to sleep
• Wake up several times during the night
• Lie awake at night
• Wake up early and cannot go back to sleep
• Still feel tired after waking up
• Find it hard to nap during the day even though you are tired

Question 18

Outline the reasons which may mean you have insomnia

Answer 18

You may have insomnia if you regularly:
* Find it hard to go to sleep
* Wake up several times during the night
* Lie awake at night
* Wake up early and cannot go back to sleep
* Still feel tired after waking up
* Find it hard to nap during the day even though you are tired

Question 19

Outline the most common causes of insomnia

Answer 19

The most common causes of insomnia are:
* Stress, anxiety or depression
* Noise
* A room that is too hot or too cold
* Uncomfortable beds
* Alcohol, caffeine or nicotine
* Jet lag
* Shift work

Question 20

Outline ways to improve sleep hygeine

Answer 20

• Have a regular bedtime
• Relax before bed
• Make the bedroom dark and quiet
• Ensure your bed is comfortable
• Don’t eat or exercise close to bedtime
• Avoid napping where possible
• Avoid screen devices before bed

Question 21

Outline what to do if you have difficulty falling asleep

Answer 21

• If you have difficulty falling asleep, a regular bedtime routine will help
  you wind down and prepare for bed
• Your routine depends on what works for you, but the most important
  thing is working out a routine and sticking to it
• Keep regular sleeping hours - this programmes the brain and internal
  body clock to get used to a set routine

Question 22

Outline more points on what to do if you have difficulty falling aseep

Answer 22

• How to prepare to fall asleep
• A warm bath will help your body trach a temperature that’s ideal for
  rest
• Writing “to do” lists for the next day can organise your thoughts and
  clear your mind of any distractions
• Relaxation exercises and yoga stretches can help relax muscles
• Reading a book relaxes the mind by distracting it

Question 23

Outline sleep hygiene: snoring

Answer 23

• Snoring is very common and usually isn’t caused by anything serious.
• Snoring is caused by things such as your tongue, mouth, throat or
  airways in your nose vibrating as you breathe
• It happens because these parts of your body relax and narrow when
  you’re asleep

Question 24

Outline how to relieve snoring issues

Answer 24

Question 25

Outline Possible causes and treatment of snoring

Answer 25