Post midterm review Flashcards
What is one of the most common ways to get people to get a gym membership?
capitalizing on securities and weight stigma.
What is BMI a measure of?
Size, BMI can be a complete inaccurate assessment of health
What is obesity measuring?
Level of function
What is the definition of obesity?
Excess adiposity and/or dysfunctional adipose tissue that causes biopsychosocial co-morbidities (NO MENTION OF BMI)
Why would higher weight and obesity not be the same?
Higher weight- Mark of physical health
Obesity- mental disorder
How is weight highly socialized?
- Body ideals and expectations
- Associations of personal characteristics with weight
What are the most common adjectives associated with weight stigma?
Lazy, non-compliant, and lacking self-control
What is weight stigma?
Negative social stereotypes and misconceptions associated with body weight
What further projects weight stigma?
The media
Example- T.V show “The Biggest Loser”
What is the problem with weight stigma?
The problem is associating personality traits with weight
Adults who have obesity identify ________ ________ settings as a source of weight stigma
Physical Activity Settings
Experiencing weight stigma reduces ____ - _______ to be active
Self-efficacy
Weight stigma increases maladaptive coping behaviors like…..
Unhealthy eating and avoiding activity
What is the prevailing narrative for the cause of obesity?
That someone with obesity is Individually Responsible
How many known causes are there of obesity?
200 causal factors
What are the 7 main categories that summarize the causes of obesity?
- Food production
- Social influences
- Food Consumption
- Individual Psychology
- Biology
- Individual Activity
- Activity Environment
What is an example of how food production can affect obesity?
Food production is a social determinant of health, access to grocery stores can affect obesity
What is an example of how Social Influences can affect obesity?
Socialization
What is an example of how Food consumption can affect obesity?
Cooking skills
What is an example of how Individual Psychology can affect obesity?
Mental illnesses
What is an example of how Biology can affect obesity?
Genetic proportions, families usually have similar body structures
What is an example of how Individual Activity can affect obesity?
Knowledge of activities
What is an example of how Activity Environment can affect obesity?
Parks, sidewalks, are you safe?
How can you connect the complex map of obesity to social determinants of health?
Food production and individual activity are still there but they do not function in isolation.
Example: We can give you exercise and nutrition programs however we must take into consideration social determinants, can you even afford this program?
Only ____ to ____ percent of Canadian adults are visibly active.
15 to 20 percent
What is weight bias?
Negative attitudes we hold towards weight (not just society)- can be influenced by weight stigma, and/or implicit (we don’t know they are there)
What is weight based discrimination?
When you act on your bias to treat others unfairly
Why is embarrassment not the same as shame and guilt?
Embarrassment is ACUTE
What does shame and guilt impact and how does it impact it?
Wellness and health behaviors by increasing stress, maladaptive eating behaviors and physical inactivity
What does shame do?
An intense emotion
- Shame further takes away our feeling of power
What does guilt do?
An intense emotion
-Guilt prevents us from acting for ourselves
What are 3-4 things that happen when someone is experiencing weight bias and stigma?
- Increased risk of experiencing internalized weight bias
- Acceptance and self-directs neg stereotypes associated with weight
- impacts indiv living with obesity
- associated with poor mental health outcomes and weight gain
What is internalized weight bias?
Self-blame, believing negative associations with weight about yourself
What does internalized weight bias do?
Focuses on obesity and indiv. responsibility, and drives obesity as well as reduces motivation and compliance to health recommendations
What is the main driver of obesity?
Its not the exercise, and not the nutrition, but the main driver is STIGMA
What can recognizing your weight bias+stigma do?
Reduces your actions and one step further improves attitudes
Weight loss is one of the _____ effective goals to set to change your wellness behaviors!
LEAST
___ % higher likelihood to experience bullying if a child has obesity
63%
___ % of adults who have obesity report stigma at work
54%
More then ___% of media representing obesity use weight stigmatizing messaging
70%
___ % of patients who have obesity report experiencing weight bias from a health care provider
64%
What is thermoregulation?
“energy in, energy out”
Why is thermoregulation not effective?
Slow process, the “reward” takes a long time to observe, resources may be limiting, knowledge may be limiting, continuous exposure to weight stigma and risk of internalization
On average, exercise studies show that weight loss is only about __ kg
2.0 Kg
Long term __________ for diet programs is very poor
Sustainability
We should reframe health goals to be ______ related
Wellness
What are the ACUTE benefits of exercise?
- Better mood
- Better sleep
- Improves energy levels
How could you reframe the health goal “I want to improve my sleep” into a wellness goal?
I will sleep 8 hours a day, I will not look at social media
How could you reframe the health goal “I want to improve my mental health” into a wellness goal?
I will try to meet my friends on the weekend, I will journal
How could you reframe the health goal “I want to improve my blood pressure” into a wellness goal?
I will exercise 30 mins per day, I will meditate 15 mins a day
If you focus on _______, _______ will follow
If you focus on wellness, health will follow
What are some ways you benefit from phy activity other then weight loss
Improves insulin sensitivity, reduced blood pressure, reduce mood disorders, better body image
______ _____ is not how we should judge the success of physical activity or therapy
Weight loss
What are 2 more compassionate ways to promote/measure success for physical activity other then the number on the scale?
- Adherence- did you do the phys activity?
- Affect- how did you feel after the phys activity?
Goal should be to have __ to __ mins of moderate to vigorous activity on most days of the week trying to achieve at least ___ min per week AND incorporate strength training _____ per week
30-60 min most days
at least 150 mins per week
strength training TWICE per week
What is the issue with media showing rapid weight loss methods?
False promises, “sense of failure”, not evidence based or sustainable, increased shame and guilt
What does the socioecological framework do?
Helps us to understand behavior changes
How does the socioecological framework work?
- each level influences your behaviors
- closer to the middle the more personal
- levels interact with each other
- some factors may influence you more or less at diff times in your life
What are the 5 levels in the socioecological framework?
- Public policy
- Community
- Organizational
- Interpersonal
- Individual
What is an example of public policy? (sociological framework)
Laws- online school mandated
What is an example of Community? (sociological framework)
Access, connectedness, spaces- The library is always packed
What is an example of Organizational ? (sociological framework)
Schools, workplaces - The uni always has lots of events that are more fun then studying
What is an example of Interpersonal? (sociological framework)
Family, friends - The ppl in your household are active
What is an example of Individual? (sociological framework)
Skills, attitudes, knowledge- Your motivation to be active
Why is it helpful to know the sociological framework?(3 reasons)
- Understand what influences the person and use it to help overcome it
- Understand what they may have in control of cannot control and meet them where they are at
- Understand what level may need to be addressed to help a person or a larger population
Influencers in this sociological model vary based on many factors OUTSIDE of our control.(5 key things)
SOCIAL DETERMINANTS OF HEALTH
- Economic stability
- healthcare access and quality
-social and community network
- built environment
-education access and quality
Wellness Behaviors= ______ Strategies
Coping
Self-compassion may be an important _______ trait that we need for effective coping
Intrapersonal
What is self-compassion?
Directing kindness and care to yourself
What are the 3 factors of self-compassion?
- Self-kindness
- common humanity
- mindfulness
What is Self-kindness?
Treating yourself kindly when things go wrong
Focus on resilience
Be reassuring not critical - “I failed” to “I tried” or “I failed” to “What can I do next time”
What is common humanity?
Recognizing that your experiences are a part of life
understand differences in stress buckets
get away from the “why me” idea - pain and suffering is yours, and this doesn’t mean others don’t have their own
What is mindfulness?
Finding the balance between emotions and reality- dont dwell in the negative
understand when your emotions are too charged or take over
How is self-compassion used?
- mostly in a 1 on1 setting
- could include adopting other wellness behaviors
- helps identify if you need “problem focused” or “emotion focused” coping(you may need to use both)
What is Problem- focused coping?
Managing a specific event or issue causing distress
What is Emotion-focused coping?
Regulating your emotional response to a problem or event causing distress
What are the 5 categories of coping? (can do yourselves or a health care provider can lead you to them)
- Positive cognitive restructuring
- Seeking support
- Problem solving
- Distraction
- Escape and avoidance
Explain the positive cognitive restructuring coping strategy
“finding the bright side”
- playing down negativity
For some this works well for others it causes mistrust with Heathcare providers
Explain the seeking support coping strategy
Needs added support/adopt more wellness behaviours
Explain the problem solving coping strategy
“Plan for action”
- you both understand the issue and can addresss it
Explain the distraction coping strategy
Fill the void with something else (e.g. work out)
THIS IS THE ONE THAT COULD GO BAD ex alcoholism- maladaptive strategy
Explain the escape and avoidance coping strategy
Recognize reality from what you feel
- disengage cognitively but keep a balance (mindfulness)
What is proactive coping?
Establishing wellness behaviors and self-compassion
What does proactive coping do?
Allows you to be better at managing new stressful situations, emotionally regulate, and have positive biopsychosocial health
What is self-reflection?
Examining yourself inwardly- make sense of your response and situation in your own way
What is empathy?
Your ability to understand another persons reality
Self- reflection and strengthening your empathy is a tool to overcome ______ _______ like implicit power
Structural Barriers
How would a health professional practice self-reflection in real time?(6 ways)
- Attentive listening
- Patient-oriented discussion
- Patient- oriented outcomes
- Being inquisitive
-Conveying their understanding and empathy verbally and physically - taking time to reflect- self-compassion
A health care professional who is self-reflective is more _______ instead of ______.
Inquisitive instead of directing
