hydro/ lifestyle- midterm Flashcards
warming compress
wrap person in cold linens
cover in blanket after
uses for warming compress
fever
weak
convalescence
anxiety
insomnia
pneumonia
digestion
bronchitis
influenza
drug and alchol
arthritis MSK
menstural pain
3 stages of warming compress
- cooling effect
- calming effect
- warming effect
contraindications of warming compress
cold clients
claustrophoby
recent ingestion of alcohol or drugs
skin problems worse w moisture
contraindications to warming stage of warming compress
pregnancy
CVD
diabetes
hepatitis
lymphedema
MS
seizures
cautions for warming compress
-hypothryoid
-lympedema if had lymph node removal (use of wraps >15 mins)
constitutional hydro
alternates hot, cold and dry blankets on the back and front
warming compress is
gentle alternating hot and cold
evolution of exercise since the 1950s
fitness for war
fitness for sport
fitness for health
non-responders
some people respond better to exercise than other
genes affect exercise tolerance etc
effects of exercise of T2DM
increase glucose disposal
type of exercise for diabetes
aerobic; daily
increase frequency, duration and intensity for better glycemic control
resistance also helpful 2-3/wk
exercise recommendation
150 min/wk of moderate intensity aerobic OR 90 min/wk virgorous aerobic
3/wk of exercise, no more than 2 days without
resistance train 3x/wk (3 sets of 8-10reps)
increase intensity and add sets…
gestational diabetes and exercise
resistnace train in 2nd trimester
inverse association btw pre-pgrenancy activity and getting gestational diabetes
precautions for exercise and diabetes
dangers of not exercising are worse
self monitor blood glucose levels to avoid hypoglycemia
peripheral neuropthy- no weight bearing exercsie
blood and eye pressure in resistance training (can do lighter and unilateral)
exercise and heart disease
reduce CVD mortality by 25%
cardiac rehabilitation
exercise program after i.e. post surgery, heart failure, pacemaker inset
3 phases of cardiac rehabilitation
phase 1: in hospital, 24 hrs after, limited ROM exercise, walking, heart up to 120bpm
phase 2: in hospital, 2-6wks after event, 3x/wk (monitor with BP, ECG), educate on meds, stress and smoking tc, (lasts for 4 wks to 6 months)
phase 3: in community setting, i.e. walk, cycle, row, swim, phsyoptherapist prescription of exercise
exercise rx- cardaic
rehabilitative exercise reduces cardiac problems like 20%
resistnace good for MI
2-3 days/wk
…
cardiac contraindications for resistance training
unstable angina, exertion angina or low ejection fraction
arthritis and exercise CI
vigorous exercise CI in acute joint inflammation (but mostly presents as subacute or chronic)
goals for arthritis exercise
low impact, suppleness/flexible and joint ROM
i.e. aquarobics, resistnace
reduce load if pain and swelling
hypertension and exercise
exercise will raise BP acutely; but reduce systolic and diastolic up to 10mmHg in stage 1 and 2 hypertension
exercise for hypertesnion
aerobic
resistnace to improve BP (possibly)
–> do unilateral and lower intensitvity so dont do valsava and increase BP
precautions in hypertension and exercise
stage 3 or essential hypertesnion may not directly benefit, but could reduce other risk factors
dyslipidemia and exercise
exercise helps muscle to oxidize fat
hypercholesterolemia and exercise
aerobic mainly (but also resistance)
aerobic exercise effects on lipids
Less effect on lowering LDL cholesterol than lowering triglycerides or raising HDL
HDL may also be raised better through resistance training
statin use in dyslipidemia and exercise
Statins= used effectively for lipid correction- there is an increased risk of myalgia and this appears to be greater in heavy exercisers
resistnace training contrainidcations
diabetic retinopathy
peripheral neuropathy (non-weight bearing recommended)
sauna temperature and humidity
145-200 F/ 63-93 C
6-10% humidity
sauna (aka whole dry heating) physiological effects
peripheral vasodilation
increased sweating
increased oxygen consumption
relaxation of skeletal muscles increased cardiac output
pre-sauna directions
no eating 1 hours before
no alcohol
cool down temp after exercise
drink water
10-15 mins in sauna
finish with cold shower
dry sauna
air dry= body can do higher temperatures
sweat evaporates quickly and produces and instant cooling effect
infrared sauna
lower temp than other saunas
IR rays get deep and heat human tissue directly
sauna CI
systemic or chronic diseases (CVD, diabetes, hepatitis, lymphedema, MS, seizures)
pregnancy
loss of sensation
“great obesity”
heat intolerance
recent meal
under the influence of alcohol or drugs
sauna cautions
intense itching
hypothyroid (frequent saunas)
lymphedema risk (avoid altogether)
drug patch use - remove before sauna
wet sauna (steam bath)
local (i.e. joints, steam inhalation, facial) or full body (i.e. steam room)
steam inhalation
nasal or chest congestion
liquify nasal mucus
moisten and soothe respiratory tract
increase blood flow and reduce congestion
sweat lodge
native Americans
medicine man
12 people in a structure that 65.5c/150F
rounds last 15 mins plus cool down (60-90 min)
steam rooms (hot humid air) directions
dont eat 1+ hour
drink water
slippery
stay in for 10-20 min
finish with cold shower
cautions for steam room
asthma
hypothryoid (not frequent)
lymphedema risk (d/t remove of Los)
castor oil is high [ ] of
ricinoleic acid (fatty acid)
indications for castor oil pack
increasing local circulation of blood and lymph
relaxing smooth muscle
softening scar tissue (softens fibrotic adhesions)
relieving muscle and joint pain
immune support (stimulates lymphocytes)
muscle pain
menstrual cramps
fibrotic knots
scar tissue
arthritis
neck and back injuries, sprains/ strains after 24 hrs
contraindications for castor oil pack
any are where heat is a CI
broken skin
tumors
ulcers
lower ABD in pregnant women
strong laxative orally
how much exercise a day to support mental health
15-30 min
effects of stress on the body
endocrine
- mobilize energy
-induce insulin resistnace
- if stress is emotional or psychological then the mobilized energy will not be used and stored as visceral fat (excercsie therefore good)
exercise and anxiety
intense in morning to reduce sympathetic tone
walk/jog to improve glucose disposal and help metabolism
flexibilitiy i.e. yoga to relax
exercise and depression
relationship b/t inactivity and depression
aerobic as mono therapy for mild depression
resistance; high intensity more effective than low intensity
mindfulness 2 purposes
“awareness of one’s internal states and surroundings”
“paying attention in a particular way; on purpose, in the present moment, and non judgementally”
positive effects of mindulness
reduces:
stress
anxiety
burnout
depression
psychological distress
improves engagement, focus and learning
forms of mindfulness based interventions (3)
MBSR
MBCT
ABBT
MBSR (mindfulness based stress reduction)
8 week program, combines mediation and hatha yoga
handle daily stressors
MBCT (mindfulness based cognitive therapy)
for chronic depression
cope with thoughts and feelings
ABBT (acceptance based behavioural therapy)
MBSR and behavioural therapy to treat anxiety
helps participants understand that thoughts and feelings are normal, expected and can increase and decrease from moment to moment
mindfulness influenced interventions (MII)
mindfulness is part of intervention and philosophy but not help compoennt
ie.. DBT, tai chi, yoga
emotional responses to MII or Mindfulness
fear conditioning
emotional learning
reduction of PTSD
healthier emotional regulation
buffer ruminative thoughts
likely a result of underling neuroplasticity
neuroendocrine responses to MBSR or mindfulness
down-regulates nuclear factor kappa B
reduced risk of inflammation-related disease
reduces self-reported perceived stress
increases salivary cortisol (mindfulness & mediation skill acquisition is mentally demanding)
neurobiological responses to mindfulness/meditation
bottom up approach : regulates emotional response through mindful awareness (vs cognitive reappraisal/top-down)
nature exposure aka Shinrin-Yoko, Forest Bathing
emotional, neuroendocrine and neurobiological effects
in Japan
slow and mindful walk in forest; all 5 senses
nature exposure effects
decreased BP
decreased oxyhemoglobin in the prefrontal cortex
decreased HR
decreased cortisol
decreased HRV
emotional responses to forest bathing
awe
safe and secure
transcendent or sublime
neuroendocrine responses to forest bathing
reduces HR
increased stamina scores
decreased anxiety, depression, fatigue and confusion scores
neurobiological responses to forest bathing
reduced oxyhemoglobin in prefrontal cortex
top-down effect:
stressed states exposed to nature result in psychological relaxation and recovery of immune function
overall effects of forest bathing
psychological wellbeing,
reduce illness burden 40%
help anxiety, depression, stress
sleep diary
Time in bed vs time asleep – sleep efficiency
Naps – duration and time of day, sleep drive
Caffeine and/or alcohol intake – substances that disrupt sleep
Common sleep disturbances (themes) that they noticed in themselves as a result of doing the sleep diary.
reduced sleep increases risk of
CVD, DMII, all cause mortality.
sleep is often disrupted in
psychiatric disorders
