HYDRO wk 1-6 Flashcards
what is lifestyle medicine
“Lifestyle medicine is a medical specialty that uses
therapeutic lifestyle interventions as a primary modality to treat chronic conditions including, but not limited to, cardiovascular diseases, type 2 diabetes, and obesity…”
“Lifestyle medicine is a branch of medicine which has as goal to maintain optimal health and to prevent, treat and reverse chronic illness across all life stages…”
hydration status
Skin turgor and fontanelle (infants) Urination
Bowel movements
Headaches
Mucous membranes
Fatigue
Altered cognition
Labs: increased hematocrit, BUN, sodium
what is the recommended level of water intake
- Half of your body weight in ounces
- E.g. 160 pound person would drink 80 oz of water (80 ounces = 2240 ml, using 28 ml/ounce)
heat absorption
Evaporation and Melting = cooling
heat release
Condensation and Freezing = warming
cold
vasoconstriction (intrinsic) –> vasodilation (reactive) –> vasoconstriction (intrinsic)
hot
vasodilation (intrinsic) –> vasostasis (reactive)
short hot (<5 min)
-effects on circulation
-character
-effect on metabolism
increased
intrinsic (vasodilation)
increase
concern with long hot application
A short hot applicationstimulates the circulation and metabolism similariy, but if the heat is prolonged, the circulation is depressed to a point which may nos bi able to adequately support the increased metabolism.
long hot (>5 min)
-effects on circulation
-character
-effect on metabolism
decreased
reactive (vasostasis)
increase
short cold (<1 min)
-effects on circulation
-character
-effect on metabolism
increased
reactive (vasodilation)
icnrease
long cold (>1 min)
-effects on circulation
-character
-effect on metabolism
decreased
intrinsic (vasoconstriction)
decrease
short hot followed by short cold
Short hot followed by short cold yields onsignificant depresive phase for
either hte circulation or hte mecabolism. Noet hte heightened metabolism and circulation si maintained wel after such atreatment is terminated.
dew walking
1-2 mins of walk barefoot on dewy grass
dew is cold and stimulate body via feet to wake up system
benefits of dew walking
Relieves mild arterial circulatory disorders, venous disturbances in the legs (varicose veins) and morning grumpiness by promoting blood circulation and strengthening the veins, muscles and immune system.
contrast showers (hot and cold) helps
- improve circulation
- increase alertness and energy
- improve cold and heat tolerance
- reduce frequency or severity to cold and flu-like illness
caution in people with xx for hot and cold showers
- people with cold intolerance, e.g. cold hives,
Raynaud’s disease or phenomenon - Conditions worsened by cold, e.g. rheumatoid arthritis
- Tendency to dizziness
- Elderly or very young
what is the ratio for hot to cold in contrast showers
Ratio: 3:1 or 4:1 of hot to cold
* e.g. 60 seconds hot, then 15-20 seconds of cold
How to:
* Hot shower for 60-120 seconds
* Switch to cold for 15-40 seconds
* Repeat 3-5 times, ending on cold
cold water treading used when
Be used in place of dew-walking when the weather turns cold and snowy or, if you do not have a safe lawn to walk on.
how to do cold water treading
Fill your bathtub up to just above your ankles or just below your calves. Carefully get in the tub and holding on to a fixed bar or grip, march in the water for 5 seconds to 5 minutes. If you do not have anything secure to hold on to, sit at the edge of the bath and march while sitting for the same amount of time.
water temperature fro cold water treading
50 degrees (cool) Farenheit
cold water treading benefits
increase circulation, and help build up resistance to infections.
good technique for leg cramping or leg pain that comes from exertion
when not to use cold water treading
Do not use either technique if there is rheumatism of toes and/or ankles, sciatica, cystitis, pelvic inflammation, or irritable bowel
dry skin brushing
stimulates your skin and sloughs off dead skin cells.
function of the skin: external support of the body, regulation of body temperature, protection of the body and elimination of wastes
It is great for the skin, bringing increased circulation to the surface and helping to keep the skin toned.
how to do dry skin brushing
A skin massaging brush or a loofah is used for this technique. Standing in your bathtub start brushing from the feet upward. Your feet should be warm to begin with. If not, run some hot water over them until they feel warm. Begin with your right leg and include the buttock, then go to the left leg. Next do your abdomen, which is brushed clockwise. Then do figure 8s to your chest. Then do your right arm and your left. If you can, do your back to finish.
takes 3-5mins
when is dry skin brushing most effective
n the morning right before you take your shower
caution for dry skin brushing
do every 2-3 days so not dependent on the stimulus
underwater brush massage
hot bath (same brush strokes as dry brushing)
do for 5 mins and then rest in bath for another 5-10 mints
finish with cold shower or cold affusion
effects of underwater brush massage
The effects are the same as dry brushing but stronger and more intense due to the hydrostatic pressure of the bath water.
knee affusion
can be done by itself or to end a hot bath or shower. If you have a stationary shower head you will have to acquire a hose to do this particular treatment. The calf is affused to just above the knee.
purpose of knee effusion
eliminates feelings of tiredness in the feet and legs. It helps tighten up the connective tissue of the legs. You can use it with varicose veins but not in the case of phlebitis or thrombosis. By its derivation effect it can decrease head congestion, tension headaches, migraine and cold symptoms presenting in the nose and throat. It is stimulating to the circulation.
how to do knee affusion
nRight foot ® over the toes over the side of the foot to the heel ® slowly up the calf to the popliteal fossa, lingering slightly above it and paying attention that the water is spread equally over the calf.
nRepeat this on the left leg, but on reaching the left popliteal fossa ® the right popliteal fossa for a few moments ® the left popliteal fossa ® then to the calf
® then back down to the heel.
nFront of the right lower leg, beginning at the toes ® up to above
the kneecap.
nFront of the left leg ® the right knee for a few moments ® the left
knee ® down the left leg to the left heel. nAVOID directly affusing the tibia
what to avoid in knee affusion
avoid directly affusing the tibia
what are epsom salts
High magnesium content promotes release of lactic acid, a principle waste product of muscle tissue metabolism
epsom salt baths
This type of bath releases toxins and metabolic waste through perspiration. It is really beneficial after a massage as it enhances and lengthens the effects of the massage.
what conditions to avoid epsom salt baths in
It is very stimulating and therefore people with high blood pressure and severe varicose veins should avoid it.
how to do epsom salt bath
Addtwocups–1kgofsaltstoahotbath (38 to 44 degrees C). Soak for approximately 15 to 20 minutes. While in the bath wrap a cool collar around your neck (use a hand towel for this dipped in cold water) and drink several glasses of fresh water to replace the lost fluids from your body. Keep a plastic pitcher and plastic glass beside the bath for this purpose. When finished let the water drain completely out of the tub, get up carefully, and cool your body down with either a cool shower or a cold cloth/sponge bath starting in both cases from the feet up.
warming socks
2 pairs of socks, 1 thin cotton, 1 thick wool
- Cold water
- Procedure:
- Drench thin cotton socks in cold water. Wring out as much water as possible.
- Put damp cotton socks on warm dry feet. Cover with thick wool (dry) socks.
- Go to bed and on waking feet will be warm and dry!
cold water treading use
invigorating treatment for achy legs commonly experienced by runners or individuals who stand on the feet for long periods of time.
also very helpful for the following conditions:
Exhaustion, weakness
Hot feet during the summer
Insomnia
Nervousness
Poor circulation, such as cold feet
Upper respiratory congestion (lungs,
nasal passages, sinuses)
Varicose veins
Weak ankles
when not to use cold water treading
Rheumatoid arthritis of the ankles or toes
Sciatica
Pelvic inflammation
Irritable bladder or rectum
Caution – individuals who have issues with balance.
hot local applications
- Vasodilation
- Tissue relaxation
- Increased metabolism * Reduces pain*
cold local applications
- Vasoconstriction
- Tissue tightening/toning
- Reduced inflammatory response
- Reduces pain*
hot whole body application
- Vasodilation
- Warms tissues
- Tissue relaxation * … and more
cold whole body applications
*Vasoconstriction/vasodilation * Cools tissues
* Tissue tightening/toning
… and more
neutral
- Approx 35-37 degrees C (95-98.6 degrees F)
- ‘Neither warm nor cold’
- ‘Physiologic zero’ – minimal sensory input –> relaxation
treatment duration
short cold vs long cold
short= <1min
long= >1 min
treatment duration
short hot vs long hot
short= < 5 min
long= >5 mins
neutral treatment duration
duration important to modify intensity
risks of hot
- Fainting
- Burns
- Circulatory issues
- Uncontrolled diabetes mellitus
risks of cold
- Cold intolerance
- E.g. cold hives, rheumatoid arthritis, Raynaud’s
- asthma
contrast therapy
- Contrast amplifies the effects of the hot treatment
–* Increases blood flow to the area
–* Can reduce pain
–* Can increase energy - Pumping effect
