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Physical Activity and Health > PA & Mental Health > Flashcards

PA & Mental Health Flashcards

1
Q

what is mental health?

A
  • state of mental well-being that enables people to cope with stresses of life, realize their abilities, learn well and work well and contribute to their community
  • it is an integral component of health and well-being that underpins our individual and collective abilities to make decisions, build relationships and shape the world we live in.
  • mental health is basic human right
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2
Q

mental health prior to covid:
- in any year, 1 in ___ adults
- by age 40, 1 in ____
- leading cause of what
- what ages at peak vulnerability
- onset when
- affects who?

A
  • 1 in 5 adults
  • by age 40, 1 in 2
  • leading cause of disability
  • 15 to 24 year olds at peak vulnerability
  • onset in childhood and adolescence (70%)
  • affects people of all ages, educational and income levels and cultures –> up to 67% of homeless + people with substance use problems
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3
Q

what are the devastating consequences of bad mental health? (4)

A
  • 280M experienced depression
  • economic burden: 51B
  • 4000 canadians die by suicide (11/d) –> indigenous groups 5-6x higher
  • reduces life expectancy up to 20 years (depression = increase risk of CVD)
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4
Q

what can be said to be the cause of depression, diabetes and rheumatoid arthritis? ish

A

systemic inflammation!
- in brain = depression
- in gut/endocrine = diabetes
- in bones = rheumatoid arthritis

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5
Q

during covid, clear relationship between what (2) and when people had worse mental health/increased anxiety
- who were the hardest hit (2)

A
  • during restrictions/closedowns + cumulative burden increased depression
  • youngest people + increases in mental health impact were higher among females than males
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6
Q

what are the impacts of COVID-19 on college students? (7)

A
  • difficulty concentrating
  • social isolation
  • sleep disruptions
  • worried about academic performance
  • more general stress and anxiety
  • more depressed
  • 8% had suicidal thoughts
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7
Q

why were canadians’ mental health during COVID particularly affected compared to other countries? (3)–> lead to what?

A
  • had social restrictions
  • drugs for other diseases were used for COVID
  • hard to see doctor
  • lead to pandemic fatigue! feeling tired of following public health directions like social distancing, wearing masks, washing hands
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8
Q

how are university students coping with covid 19?
- 4 main categories + sub

A

SELF-MANAGEMENTS (76%)
- exercise
- netflix
- music, pets, reading, drawing = distraction!
SEEKING HELP FROM OTHERS
- using zoom to connect with family and friends
POSITIVE COPING (29%)
- meditation, spiritual activities, keeping routines, positive reframing, relaxing
NEGATIVE COPING (23%)
- ignoring news, sleeping longer, drinking, smoking

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9
Q

did university students use school counseling services during covid?

A

93% did not use!
- still true today, students don’t let psychologies know they need help

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10
Q

what is the trend of canadians reporting excellent or good mental health VS trend of poor mental health –> 2020/beg pandemic vs 2021/mid pandemic vs 2023/better pandemic?

A

reporting excellent or good mental health:
- pretty high in 2020, decrease in 2021, go back up in 2023, but not as good as 2020
POOR MENTAL HEALTH:
- slight increase over time (but decrease a bit depression from 2021 to 2023, but not as low as 2020

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11
Q

who were the hardest hit for severe symptoms of depression, anxiety, post-traumatic stress in 2023? (4)

A
  • 18-24 yo
  • women
  • indigenous people
  • 2SLGBTQ+
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12
Q

ontario survey, what % of university students did not have a good mental health?
- ____% reported formal mental health diagnosis

A

61%
- 39% reported formal mental health diagnosis

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13
Q

list strategies used to cope with stress from most to least (11)

A
  • distractions (netflix, music, art)
  • connecting with friends
  • food
  • PA
  • connecting with family
  • mindfulness
  • cognitive techniques
  • alcohol
  • cannabis
  • sexual activity
  • recreational drugs
  • other
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14
Q

what are barriers to mental health care in ontario university students? (7)

A
  • financial (51%)
  • long waits (48%) –> 18 months if CLSC
  • few ressources (39%) –> people are overbooked
  • unable to attend due to school commitments (35%)
  • stigma (31%)
  • cultural barriers (26%)
  • negative experiences with care (20%)
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15
Q

what are risk factors for poor mental health?
- non modifiable (4)
- modifiable (5)

A

NON MODIFIABLE
- age (15-24 most at risk)
- sex (women more art risk, hormonal changes, adulting)
- genes
- trauma
MODIFIABLE
- chronic conditions
- Physical inactivity
- stress
- social media (dose dependant! increase social media = increase mental health issues)
- substance use

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16
Q

major depression
- 2 main symptoms
- other symptoms
- need to have what for diagnosis?

A
  1. depressed mood most of the day
  2. marked loss of interest or pleasure in almost all activities (especially the ones you used to enjoy)
  • significant weight change, appetite change
  • sleep change –> wake up at 4am can’t fall back asleep, but can fall asleep at night
  • restlessness or lethargy, observable by others
  • loss of energy
  • feelings of worthlessness or excessive guilt
  • recurrent thoughts of death/ideas of suicide
  • need 2 main ones for diagnosis + 5 of the symptoms nearly every day for 2 weeks
17
Q

impact of depression on patient (6)

A
  • more stress, worry
  • more physical symptoms (headaches, tight stomach, nausea)
  • worse health –> 2-4 fold increase in comorbitities
  • greater dissatisfaction
  • poorer social function, withdrawal
  • problematic health behaviors: more sedentary, binge drinking, smoking, poorer eating habits
  • a loop –> feel bad –> withdraw –> get more depressed –> increase problematic behaviours
18
Q

how can PA prevent depression?
- proof?
- how? (7 ish)

A
  • PA = as effective as antidepressent for mild-mod depression
  • 25/30 studies included –> high quality evidence: PA prevents depression, at any intensity including walking, 10-29min/d
  • physiological, biochemical and psychosocial mechanisms most likely operate together:
  • endogenous opioids released in brain
  • sense of accomplishment afterwards
  • set a goal and reach it
  • have more E after
  • sense of self-control, self-esteem
  • decrease stress, anxiety
  • can focus better
19
Q

what are 2 traditional approaches to treat depression?

A
  1. antidepressant –> easy to prescribe for doctor, seems like easy way to fix problem, profitable for pharma companies, can make them feel better on short term, prescribe for 1/11 Canadians
  2. talking therapy: cognitive behavioural therapy:
    - short term, skill based focus
    - actively changing self-talk
    - identifying and changing behaviours
    - increasing social interactions
    - stress management
    - emotional support
  3. or combinations!
20
Q
  • which types of exercise are more effective to treat depression?
  • which level of PA is better?
  • which are well tolerated?
  • exercise = equally effective for who?
A
  • walking, jogging, yoga and strength training –> effects comparable to psychotherapy and pharmacotherapy
  • exercise worked better when more intense
  • yoga and strength training
  • equally effective for people with and without comorbidities and with different baseline levels of depression
21
Q

6 impacts of getting active on mental health

A
  1. reduces stress
  2. improves sleep
  3. slows dementia and cognitive decline
  4. improves mood
  5. lifts self-esteem
  6. lowers risk of depression
22
Q

what is the optimal amount of exercise that has the best benefit on mental health?
- exercise frequency in a month?

A

sweet spot: 45min, 3-5 times per week ish
- you see the biggest decline from 0min to 45min, then it plateaus + no added benefit
- sweet spot = 16-20 times ish = 4-5 times per week

23
Q

how does exercise improve mental health? (3 + schéma)

A
  1. enhances mood and self-esteem while decreasing stress –> more positive outlook
  2. reduces inflammation and improves neuro-immunological functions, lowering cortisol levels –> impacts cytokines, adipocytes, TLR, vagal tone
  3. can improve attention, focus, memory, cognition, language fluency, decision making for up to 2 hours

SCHÉMA:
- immune
- physiological (endorphin, thermogenic, mitochondrial, mtor…)
- psychological: self-efficacy, distraction

24
Q

what are other mechanisms that explain the effect of exercise on mental health? (8)

A
  • endorphins = natural pain killer
  • neurotransmitters
  • increased neurogenesis in hippocampus
  • changes brain structure to keep it more flexible
  • better sleep
  • mastery hypothesis; accomplishing goals
  • social interaction hypothesis
  • distraction from stress and induction of relaxation
25
Q

what are effects of stress on body? (8)

A
  • low energy
  • headaches
  • upset stomach/GI
  • aches, pains, tense muscles
  • chest pain, rapid heartbeat
  • insomnia
  • frequent colds and infections
  • loss of sexual desire and or ability
26
Q

do most people think about exercise as a coping strategy for stress?

A

nope
- 14% exercise
- 17% sleep
- 14% watch movies
- 14% eat
- 13% listen to music
- 18% talk with friend and family

27
Q

differences btw stress and anxiety
- main one
- symptoms

A

STRESS
- short term and in response to a recognized threat
- faster heartbeat/breathing, diarrhea/constipation, anxious thoughts, moodiness, anger, general unhappiness, overwhelmed, nausea, dizzy
ANXIETY
- can linger and may not have an identifiable trigger
- faster heartbeat/breathing, diarrhea/constipation, feeling of unease/dread, sweating, nervousness, tenseness, restlessness

28
Q

what are the 4 different types of anxiety?

A
  1. generalized anxiety disorder: persistent and excessive worry that tends to interfere with daily activities (trouble concentrating, restless, on edge)
  2. social anxiety disorder: intense anxiety about being embarrassed or rejected in social situations (rumination after social interactions)
  3. phobias: persistent and excessive fear around a particular object, activity or situation (unrealistic and disproportionate)
  4. panic disorder: main symptom is panic attack, physical and psychological distress episodes
29
Q

3 questions to ask to know if it’s anxiety or anxiety disorder

A
  1. does anxiety interfere with life? interference with your life, getting in way of important activities
  2. how severe is anxiety? persistent, severe, overwhelming that is exhausting and demoralizing, repeated panic attacks
  3. where and why does anxiety happens? out of proportion to risk and danger involved?
30
Q

quebec university lifestyle:
- __% students don’t meet PA recs of 150min per week
- which sex more likely to be inactive?
- 1 in ____ use active transport
- ___% eat recs for f&v

A
  • 55%
  • women (59%) vs men (50%)
  • 1 in 3
  • 19%
31
Q

avg person spends _____min on social media every day
- can cause what?
- why?

A

145min
- can cause digital burnout, feelings of anxiety, depression, loneliness, FOMO, exhaustion, apathy
- heavy focus on physical appearance, can lead to insomnia and sleep problems if before bed, news stories can increase anxiety and despair, online harrasment

32
Q

social media use increased during pandemic? effect on mental health?

A
  • increased at start of pandemic, but no impact on student mental health
  • 18 months later, 1h increase in social meadia –> increases prob of mod-severe depression by 30%
  • took away time from exercise, seems to increase stress from peers
33
Q

5 safe ways to use social media

A
  1. don’t respond right away
  2. set time limits: unplug when eating, exercising, watching a movie
  3. face to face, not screen to screen
  4. cut back online accounts and cull through friends and followers whose accounts make you feel bad
  5. step back from the news
34
Q

antidote to social media? examples

A

build social connections!
- engage (dont hide behind phone, introduce yourself, show interest, keep open mind)
- attend events
- connect to support network
- use digital technology safely
- expand your network (say yes to club, group, sports team)

35
Q

what does the mcgill wellness hub offer? (6)

A
  • mental health appointments
  • workshops
  • self-directed care
  • peer support
  • telehealth
  • therapy groups
36
Q

how to protect your mind and body (8)

A
  • ask yourself: what can i do to lower my stress
  • sleep
  • manage your time and your stuff
  • eat healthy and nutritious foods
  • balance time alone and with others
  • avoid energy boosters and using alcohol to relax
  • listen to your body
  • spend time with friends

Physical Activity and Health (18 decks)

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