Week 10 Study Guide

Question 1

What are the key guidelines for physical activity for children between 3-5 years?

Answer 1

Aerobic: Most of the 60 minutes or more per day should be either moderate- or vigorous intensity aerobic physical activity and should include vigorous-intensity physical activity on at least 3 days a week

Muscle-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days a week

Bone-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days a week.

Question 2

What are the physical activity guidelines for adults (18-65) years?

Answer 2

For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes)
to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity.<

Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.

Question 3

What are the physical activity guidelines for older adults?

Answer 3

As part of their weekly physical activity, older adults should do multicomponent physical activity that includes balance training as well as aerobic and muscle-strengthening activities.<

older adults should determine their level of effort for physical activity relative to their level of fitness.<
Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely
When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow.

Question 4

What are the physical activity guidelines for women who are pregnant and in postpartum?

Answer 4

Women should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity
aerobic activity a week during pregnancy and the postpartum period.
Preferably, aerobic
activity should be spread throughout the week.

Women who habitually engaged in vigorous-intensity aerobic activity or who were physically
active before pregnancy can continue these activities during pregnancy and the postpartum
period.

Women who are pregnant should be under the care of a health care provider who can monitor
the progress of the pregnancy. Women who are pregnant can consult their health care provider about whether or how to adjust their physical activity during pregnancy and after the baby is born.

Question 5

What are the physical activity guidelines for those with disabilities and chronic health conditions?

Answer 5

Adults with chronic conditions or disabilities, who are able, should do at least 150 minutes (2
hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week.

Adults with chronic conditions or disabilities, who are able, should also do muscle- strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.
When adults with chronic conditions or disabilities are not able to meet the above key guidelines, they should engage in regular physical activity according to their abilities and should avoid inactivity.

Question 6

What does the MYPLATE eating pattern consist of?

Answer 6

Fruits, Grains, Vegetables, Protein and Dairy

Question 7

How much fruit does MYPLATE recommend?

Answer 7

Your fruit needs depend on your age, sex, height, weight, and physical activity. This amount can also depend on whether you are pregnant or breastfeeding. It is recommended that a person should eat a cup of fruit a day.

Question 8

Why is it important to eat fruit?

Answer 8

Eating fruit has many health benefits. People who eat fruits and vegetables as part of an overall diet may lower their risk for certain diseases. Fruits provide nutrients needed to maintain your health and body. Most fruits are low in fat and sodium and don’t have any cholesterol. They also have many essential nutrients such as potassium, Vitamin C, fiber and folate.

Potassium: bananas, prunes, prune juice and dried peaches, honeydew, orange juice. Helps reduce blood pressure.

Fiber: helps lower blood cholesterol levels and risk for heart disease. Whole or cut up fruits are sources of fiber.

Vitamin C: important for the growth and repair of body tissue and keeps gums and teeth healthy. Helps the body absorb iron more easily.

Question 9

How much vegetables does MYPLATE recommend and why is it important?

Answer 9

A cup of vegetables is recommended each day.

Examples: Brocoli, Carrots, Dry Beans, corn, cauliflower,lettuce, cucumbers.

Potassium: sweet potatoes, white potatoes, white beans, tomatoes, spinach,lentils.

Dietary fiber from vegetables helps reduce cholesterol and risk from heart disease.

Vitamin A keeps eyes and skin healthy and helps protect from infections.

Vitamin C is in all vegetables as well.

Question 10

How many grains does MYPLATE recommend and why is it important?

Answer 10

An oz of grains a day is recommended.
Grains are important source of complex carbohydrates, dietary fiber, B Vitamins and minerals(iron, magnesium and selenium). The B Vitamins thiamin, riboflavin and niacin play a key role in metabolism-they help the body release energy from protein, fat and carbohydrates. Also essential for a healthy nervous system.
Also rich in iron. Ready to eat cereals are major sources of non heme iron that help teenage girls and pregnant women who are iron deficient . Magnesium and selenium support strong bones and a healthy immune system.

Question 11

How much protein does MYPLATE recommend and why is it important?

Answer 11

MYPLATE recommends an oz of protein a day depending on weight, age and sex.
Examples: An oz of meat, poultry or fish. 1/4 cup of cooked beans, 1 egg, 1 tbsp of peanut butter, 1/2 oz of nuts or seeds.

Eating protein can help the body like unsaturated fats, dietary fiber and Vitamin D. limits sodium and saturated fats.

Meat, poultry, seafood, beans, peas, lentils, eggs, nuts, seeds and soy give the body B vitamins such as niacin, thiamin, riboflavin, vitamin E, iron, zinc and magnesium.

Protein high in saturated fat: fatty cuts of beef, pork and lamb, regular ground beef(75 to 85% lean), regular sausages, hot dogs and bacon, lunch meats such as salami and bologna , duck.

Question 12

How much dairy does MYPLATE recommend and why is it important?

Answer 12

1 cup of dairy is recommended daily.

Examples: 1 cup of milk, yogurt or soy milk, 1 1/2 ounces of natural cheese.

Nutrients found in dairy help build strong bones. Calcium, potassium, Vitamin D, and protein.

Other nutrients: Phosphorus, Vitamins, A, D and B12, Riboflavin, Protein, Zinc, Choline, Magnesium, and Selenium.

Calcium: building bones and teeth. Dairy is main source of calcium in American diets.

Potassium: maintains healthy blood pressure, milk and yogurt and fortified soy milk.

Vitamin D: helps maintain proper levels of calcium and phosphorus. Fish such as salmon and other foods with Vitamin D.

Low fat or fat free forms of milk products are low in saturated fat.

Question 13

What is the Harvard Healthy Eating Plate

Answer 13

The Healthy Eating Plate was created by Harvard Health Publishing and nutrition experts at the Harvard School of Public Health. It offers more specific and more accurate recommendations for following a healthy diet than MyPlate, developed by the U.S. Department of Agriculture and the Department of Health and Human Service. In addition, the Healthy Eating Plate is based on the most up-to-date nutrition research, and it is not influenced by the food industry or agriculture policy.

Question 14

What does the Harvard Healthy Eating Plate consist of?

Answer 14

Healthy Oils, Vegetables, Fruits, Water, Whole Grains and Healthy Protein, Stay Active

Question 15

What is the difference between MYPLATE and the Harvard Healthy Eating Plate?

Answer 15

Whole Grains

The Healthy Eating Plate encourages consumers to choose whole grains and limit refined grains, since whole grains are much better for health. In the body, refined grains like white bread and white rice act just like sugar. Over time, eating too much of these refined grain foods can make it harder to control weight and can raise the risk of heart disease and diabetes.

Grains

MyPlate does not tell consumers that whole grains are better for health.

Question 16

Healthy Proteins

Answer 16

Healthy Proteins

The Healthy Eating Plate encourages consumers to choose fish, poultry, beans or nuts, protein sources that contain other healthful nutrients. It encourages them to limit red meat and avoid processed meat, since eating even small quantities of these foods on a regular basis raises the risk of heart disease, diabetes, colon cancer and weight gain.

Protein

MyPlate’s protein section could be filled by a hamburger or hot dog; it offers no indication that some high protein foods are healthier than others, or that red and processed meat are especially harmful to health.

Question 17

Vegetables

Answer 17

Vegetables

The Healthy Eating Plate encourages an abundant variety of vegetables since Americans are particularly deficient in their vegetable consumption—except for potatoes and French fries. Potatoes are chock full of rapidly-digested starch, and they have the same effect on blood sugar as refined grains and sweets and limited consumption is recommended.

Vegetables

MyPlate does not distinguish between potatoes and other vegetables

Question 18

Fruits

Answer 18

Fruits

The Healthy Eating Plate puts fruits on the bottom, beneath vegetables, since we don’t need as much fruit each day as vegetables.

Fruits

MyPlate puts fruit on top of vegetables, though it does show a smaller portion of fruit than vegetables.

Question 19

Healthy Oils

Answer 19

Healthy Oils

The Healthy Eating Plate depicts a bottle of healthy oil, and encourages consumers to use olive, canola, and other plant oils in cooking, on salads, and at the table. These healthy fats reduce harmful cholesterol and are good for the heart, and Americans don’t consume enough of these healthful oils each day. It also recommends limiting butter and avoiding trans fat.

(Not included in MyPlate)

MyPlate is silent on fat, which could steer consumers towards the type of low-fat, high carbohydrate diet that makes it harder to control weight and worsens blood cholesterol profiles.

Question 20

Water

Answer 20

Water

The Healthy Eating Plate encourages consumers to drink water, since it’s naturally calorie free, or to try coffee and tea with little or no sugar, which are also great calorie-free alternatives. It advises consumers to avoid sugary drinks, since these are major contributors to the obesity and diabetes epidemics. It recommends limiting milk and dairy to 1 to 2 servings per day, since high intakes are associated with increased risk of prostate cancer and possibly ovarian cancer; it recommends limiting juice, even 100% fruit juice, to just a small glass a day, because juice contains as much sugar and as many calories as sugary soda.

Dairy

MyPlate recommends dairy at every meal, even though there is little if any evidence that high dairy intakes protect against osteoporosis, and there is considerable evidence that too-high intakes can be harmful. MyPlate says nothing about sugary drinks or juice.

Question 21

Stay Active

Answer 21

Stay Active

The figure scampering across the bottom of the Healthy Eating Plate’s placemat is a reminder that staying active is half of the secret to weight control. The other half is eating a healthy diet with modest portions that meet your calorie needs.

(Not included in MyPlate)

Question 22

What is the DASH diet?

Answer 22

The Dietary Approaches to Stop Hypertension Diet

Question 23

What is the description and what are the benefits?

Answer 23

The DASH eating plan requires no special foods and instead provides daily and weekly nutritional goals. This plan recommends:

Eating vegetables, fruits, and whole grains
Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils
Limiting sugar-sweetened beverages and sweets.

What are the benefits?

lowers blood pressure and “LDL” bad cholesterol

Question 24

What foods does it recommend to eat and avoid?

Answer 24

Foods to eat: vegetables, fruits, whole grains, fat free or low dairy, fish, poultry, beans, nuts and seeds, vegetable oils.

Foods to avoid: fatty meats, full fat dairy, sugar sweetened beverages, sweets and sodium intake.

Question 25

What are examples of what can be part of a 2,000 calorie diet?

Answer 25

Grains: 6-8 daily servings

meats, poultry and fish: 6 or less daily servings

Vegetables: 4-5 daily servings

fruit: 4-5 daily servings

low fat or fat free dairy: 2-3 servings

fats and oils:2-3 servings

sodium :2,300 mg

nuts, seeds, dry beans, and peas:4-5 servings

Sweets: 5 or less

1,500 milligrams (mg) sodium lowers blood pressure even further than 2,300 mg sodium daily.

When following the DASH eating plan, it is important to choose foods that are:

Low in saturated and trans fats
Rich in potassium, calcium, magnesium, fiber, and protein
Lower in sodium

Question 26

What is safe to eat for a person to eat that has Diabetes?

Answer 26

1. whole, unprocessed foods over processed foods
2. non starchy vegetables
3. limit or avoid foods with added sugars and refined grains
4. Drink water instead of soda or sugary drinks
5. Low carb, vegetarian and mediterranean diets have a positive effect on managing A1C.

Question 27

What type of exercise is recommended for those with diabetes and what are the benefits?

Answer 27

Walking. Walking at a brisk pace or moderate intensity is an aerobic exercise. When you do aerobic activities regularly over time, you can see many health benefits:

Blood glucose (blood sugar) levels go down
Insulin sensitivity goes up
Heart health improves
Metabolism increases
Weight loss or maintenance becomes easier
Balance improves
Blood pressure decreases
HDL (“good”) cholesterol increases
LDL (“bad”) cholesterol decreases
Your mood is better
You feel more focused and alert
Memory and cognition improve

Question 28

What foods are best to eat to reduce inflammation in arthritis?

Answer 28

Eat mostly fruits, vegetables, whole grains and high-fiber foods.
Eat plant-based proteins. These are generally lower in saturated fat than meat-based proteins.

Beans, lentils, dried peas, nuts, tofu and the grain quinoa are good protein sources.

Don’t drink your calories. Drinking even one sugar-sweetened soda a day can increase the risk of developing higher blood pressure and cholesterol. As an example, swigging a 20-ounce bottle of Coke delivers 240 calories and 65 grams of sugar. Quench your thirst with water instead.

Two-thirds of your dinner plate should consist of vegetables and fruits such as broccoli, tomatoes, cucumbers and carrots.
Resist the urge to fill your pantry and kitchen counter with starchy, fatty and refined foods. If you don’t buy them, you won’t eat them.

Reserve the cookie, piece of pie or slice of cake for special occasions or as a reward. As a side benefit, you may also find you’re saving money because processed food products are often more expensive than fresh, unrefined foods.

Stop eating when you feel mildly satisfied but not yet full. If you need to loosen a belt buckle after a meal, you’re over-stuffed.

Record what you eat. Even lean people underestimate how much they consume by 10 to 15 percent. It has been proven that keeping a food diary can lead to weight loss.

If you’re sad, excited or depressed, take a walk rather than bingeing on high-fat foods. Emotional eating can quickly pull in the pounds.

Weigh yourself regularly to hold yourself accountable and monitor your progress.

Walk or do some other form of aerobic exercise, such as swimming or biking, each day. Not only does this help maintain weight, but in combination with smart food choices it can promote weight loss.

Besides, exercise improves digestion, enhances cardiovascular health and can help achy joints weather the storms of pain and discomfort.

Question 29

According to Harvard Health what foods decrease inflammation?

Answer 29

Anti-inflammatory foods

An anti-inflammatory diet should include these foods:

tomatoes

olive oil

green leafy vegetables, such as spinach, kale, and collards

nuts like almonds and walnuts

fatty fish like salmon, mackerel, tuna, and sardines

fruits such as strawberries, blueberries, cherries, and oranges.

To reduce levels of inflammation, aim for an overall healthy diet. If you’re looking for an eating plan that closely follows the tenets of anti-inflammatory eating, consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils.

Question 30

What are effective tips for weight loss?

Answer 30

Obesity is a chronic disease that affects more than one in three adults and about 17 percent of children and adolescents in the United States. More than one in three adults is overweight. Having overweight or obesity increases your risk of type 2 diabetes, heart disease, stroke, fatty liver disease, kidney disease, and other health issues.
f you are struggling with your weight, you may find that a healthy eating plan and regular physical activity help you lose weight and keep it off over the long term.

Changing your eating habits is central to losing and maintaining your weight. To lose weight, you have to eat fewer calories and use more calories than you take in. Sticking with an eating plan may be more important than the type of eating plan you follow.

Question 31

What are the benefits of drinking more water?

Answer 31

Getting enough water every day is important for your health. Drinking water can prevent dehydration, a condition that can cause unclear thinking, result in mood change, cause your body to overheat, and lead to constipation and kidney stones. Water has no calories, so it can also help with managing body weight and reducing calorie intake when substituted for drinks with calories, such as sweet tea or regular soda.

Water helps your body:

Keep a normal temperature.
Lubricate and cushion joints.
Protect your spinal cord and other sensitive tissues.
Get rid of wastes through urination, perspiration, and bowel movements.

Your body needs more water when you are:

In hot climates.
More physically active.
Running a fever.
Having diarrhea or vomiting.

Daily total water intake (fluid) is defined as the amount of water consumed from foods, plain drinking water, and other beverages. Daily water intake recommendations vary by age, sex, pregnancy status, and breastfeeding status. Most of your fluid needs are met through the water and other beverages you drink. You can get some fluids through the foods that you eat—especially foods with high water content, such as many fruits and vegetables. Drinking water is one good way of getting fluids as it has zero calories.

Low- or no- calorie beverages
Plain coffee or teas, sparkling water, seltzers, and flavored waters, are low-calorie choices that can be part of a healthy diet.

Drinks with calories and important nutrients
Low-fat or fat-free milk; unsweetened, fortified milk alternatives; or 100% fruit or vegetable juice contain important nutrients such as calcium, potassium, or vitamin D. These drinks should be enjoyed within recommended calorie limits.

Question 32

Physical Activity

Answer 32

Physical Activity is one of the best things people can do to improve their health. It is vital for healthy aging and can reduce the burden of chronic diseases and prevent early death.Active people generally live longer and are at less risk for serious health problems like heart disease, type 2 diabetes, obesity, and some cancers. For people with chronic diseases, physical activity can help manage these conditions and complications.

Question 33

What are the benefits of physical activity?

Answer 33

Regular physical activity is one of the most important things you can do for your health. Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.

Brain health:Benefits include improved thinking or cognition for children 6 to 13 years of age and reduced short-term feelings of anxiety for adults. Regular physical activity can help keep your thinking, learning, and judgment skills sharp as you age. It can also reduce your risk of depression and anxiety and help you sleep better.

Weight Management:Work your way up to 150 minutes a week of moderate physical activity, which could include dancing or yard work. You could achieve the goal of 150 minutes a week with 30 minutes a day, 5 days a week.

Reduces the risk for cardiovascular disease, type 2 diabetes and metabolic syndrome and types of cancers such as bladder, breast, colon, endometrium, esophagus and kidney, lung and stomach.

Strengthens your bones and muscles.

Improves ability to do daily activities and prevent falls.

Increases your chance of living longer.

Manage chronic conditions and disabilities.

Question 34

What is the recommended quantity and quality of exercise for maintaining health?

Answer 34

A program of regular exercise that includes cardiorespiratory, resistance, flexibility, and neuromotor exercise training beyond activities of daily living to improve and maintain physical fitness and health is essential for most adults. The ACSM recommends that most adults engage in moderate-intensity cardiorespiratory exercise training for ≥30 min·d on ≥5 d·wk for a total of ≥150 min·wk, vigorous-intensity cardiorespiratory exercise training for ≥20 min·d on ≥3 d·wk (≥75 min·wk), or a combination of moderate- and vigorous-intensity exercise to achieve a total energy expenditure of ≥500-1000 MET·min·wk. On 2-3 d·wk, adults should also perform resistance exercises for each of the major muscle groups, and neuromotor exercise involving balance, agility, and coordination. Crucial to maintaining joint range of movement, completing a series of flexibility exercises for each the major muscle-tendon groups (a total of 60 s per exercise) on ≥2 d·wk is recommended.

Question 35

How can mobile health improve overall health outcomes?

Answer 35

Research supports the use of mHealth apps to improve health outcomes such as maternal and infant mortality, treatment adherence, immunization rates, and prevention of communicable diseases. he most prominent health outcomes improved with mHealth were infectious diseases and maternal health, accounting for a combined 20/30 (67%) of the total studies in the analysis. The most frequent mHealth technology used was SMS, accounting for 18/30 (60%) of the studies. We identified 73 individual barriers and grouped them into 14 main categories. The top 3 barrier categories were infrastructure, lack of equipment, and technology gap, which together accounted for 28 individual barriers.

ext messaging (short message service [SMS]), calls, and apps to change and, where possible, improve the health behaviors and health outcomes of populations in developing countries.

Question 36

Sleep

Answer 36

Understanding how lack of sleep affects your health can allow you to make healthier decisions for you and your family.

How much sleep do we need by age?

Newborn: 14-17 hours

Infant: 12-16 hours

Toddler: 11-14 hours

Preschool: 10-13 hours

School age: 9-12 hours

Teen:13-18 hours

Adult (18-60 years): 7 or more hours a night

age 61-64- 7-9 hours
65 and older- 7-8 hours

Question 37

What are types of sleep disorders?

Answer 37

Insomnia: Insomnia is characterized by an inability to initiate or maintain sleep. It may also take the form of early morning awakening in which the individual awakens several hours early and is unable to resume sleeping. Difficulty initiating or maintaining sleep may often manifest itself as excessive daytime sleepiness, which characteristically results in functional impairment throughout the day.

Narcolepsy:Excessive daytime sleepiness (including episodes of irresistible sleepiness) combined with sudden muscle weakness are the hallmark signs of narcolepsy. The sudden muscle weakness seen in narcolepsy may be elicited by strong emotion or surprise.

Restless Leg Syndrome:RLS is characterized by an unpleasant “creeping” sensation, often feeling like it is originating in the lower legs, but often associated with aches and pains throughout the legs. This often causes difficulty initiating sleep and is relieved by movement of the leg, such as walking or kicking.

Sleep Apnea:Snoring may be more than just an annoying habit – it may be a sign of sleep apnea. Persons with sleep apnea characteristically make periodic gasping or “snorting” noises, during which their sleep is momentarily interrupted. Those with sleep apnea may also experience excessive daytime sleepiness, as their sleep is commonly interrupted and may not feel restorative.

Question 38

How does sleep affect chronic disease?

Answer 38

Notably, insufficient sleep has been linked to the development and management of a number of chronic diseases and conditions, including type 2 diabetes, cardiovascular disease, obesity, and depression.

Diabetes:Research has found that insufficient sleep is linked to an increased risk for the development of type 2 diabetes. Specifically, sleep duration and quality have emerged as predictors of levels of Hemoglobin A1c, an important marker of blood sugar control. Recent research suggests that optimizing sleep duration and quality may be important means of improving blood sugar control in persons with type 2 diabetes.1

Cardiovascular disease: Persons with sleep apnea have been found to be at increased risk for a number of cardiovascular diseases. Notably, hypertension, stroke, coronary heart disease and irregular heartbeats (cardiac arrhythmias) have been found to be more common among those with disordered sleep than their peers without sleep abnormalities. Likewise, sleep apnea and hardening of the arteries (atherosclerosis) appear to share some common physiological characteristics, further suggesting that sleep apnea may be an important predictor of cardiovascular disease.2

Obesity:Laboratory research has found that short sleep duration results in metabolic changes that may be linked to obesity. Epidemiologic studies conducted in the community have also revealed an association between short sleep duration and excess body weight. This association has been reported in all age groups—but has been particularly pronounced in children. It is believed that sleep in childhood and adolescence is particularly important for brain development and that insufficient sleep in youngsters may adversely affect the function of a region of the brain known as the hypothalamus, which regulates appetite and the expenditure of energy.3

Depression:The relationship between sleep and depression is complex. While sleep disturbance has long been held to be an important symptom of depression, recent research has indicated that depressive symptoms may decrease once sleep apnea has been effectively treated and sufficient sleep restored. The interrelatedness of sleep and depression suggests it is important that the sleep sufficiency of persons with depression be assessed and that symptoms of depression be monitored among persons with a sleep disorder. 4, 5

Question 39

Sleep Hygiene

Answer 39

Good sleep habits (sometimes referred to as “sleep hygiene”) can help you get a good night’s sleep.

Some habits that can improve your sleep health:

Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends
Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature
Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom.

Avoid large meals, caffeine, and alcohol before bedtime
Get some exercise. Being physically active during the day can help you fall asleep more easily at night.

Question 40

What is mental health?

Answer 40

Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make healthy choices.1

Question 41

Why is mental health important for our overall health?

Answer 41

Mental and physical health are equally important components of overall health. For example, depression increases the risk for many types of physical health problems, particularly long-lasting conditions like diabetes, heart disease, and stroke.

Question 42

Can mental health change over time?

Answer 42

Yes, it’s important to remember that a person’s mental health can change over time, depending on many factors. When the demands placed on a person exceed their resources and coping abilities, their mental health could be impacted. For example, if someone is working long hours, caring for a relative, or experiencing economic hardship, they may experience poor mental health.

Question 43

How common are mental illnesses?

Answer 43

Mental illnesses are among the most common health conditions in the United States.

More than 1 in 5 US adults live with a mental illness.
Over 1 in 5 youth (ages 13-18) either currently or at some point during their life, have had a seriously debilitating mental illness.5
About 1 in 25 U.S. adults lives with a serious mental illness, such as schizophrenia, bipolar disorder, or major depression.6

Question 44

What causes mental illness?

Answer 44

There is no single cause for mental illness. A number of factors can contribute to risk for mental illness, such as

Adverse Childhood Experiences, such as trauma or a history of abuse (for example, child abuse, sexual assault, witnessing violence, etc.)
Experiences related to other ongoing (chronic) medical conditions, such as cancer or diabetes
Biological factors or chemical imbalances in the brain
Use of alcohol or drugs
Having feelings of loneliness or isolation

Question 45

What is depression?

Answer 45

Depression is more than just feeling down or having a bad day. When a sad mood lasts for a long time and interferes with normal, everyday functioning, you may be depressed. Symptoms of depression include:1

Feeling sad or anxious often or all the time
Not wanting to do activities that used to be fun
Feeling irritable‚ easily frustrated‚ or restless
Having trouble falling asleep or staying asleep
Waking up too early or sleeping too much
Eating more or less than usual or having no appetite
Experiencing aches, pains, headaches, or stomach problems that do not improve with treatment.Depression is more than just feeling down or having a bad day. When a sad mood lasts for a long time and interferes with normal, everyday functioning, you may be depressed. Symptoms of depression include:1

Feeling sad or anxious often or all the time
Not wanting to do activities that used to be fun
Feeling irritable‚ easily frustrated‚ or restless
Having trouble falling asleep or staying asleep
Waking up too early or sleeping too much
Eating more or less than usual or having no appetite
Experiencing aches, pains, headaches, or stomach problems that do not improve with treatment
Depression is more than just feeling down or having a bad day. When a sad mood lasts for a long time and interferes with normal, everyday functioning, you may be depressed. Symptoms of depression include:1

Feeling sad or anxious often or all the time
Not wanting to do activities that used to be fun
Feeling irritable‚ easily frustrated‚ or restless
Having trouble falling asleep or staying asleep
Waking up too early or sleeping too much
Eating more or less than usual or having no appetite
Experiencing aches, pains, headaches, or stomach problems that do not improve with treatment
Having trouble concentrating, remembering details, or making decisions
Feeling tired‚ even after sleeping well
Feeling guilty, worthless, or helpless
Thinking about suicide or hurting yourself.

Question 46

What causes depression?

Answer 46

The exact cause of depression is unknown. It may be caused by a combination of genetic, biological, environmental, and psychological factors.2 Everyone is different‚ but the following factors may increase a person’s chances of becoming depressed:1

Having blood relatives who have had depression
Experiencing traumatic or stressful events, such as physical or sexual abuse, the death of a loved one, or financial problems
Going through a major life change‚ even if it was planned
Having a medical problem, such as cancer, stroke, or chronic pain
Taking certain medications. Talk to your doctor if you have questions about whether your medications might be making you feel depressed.
Using alcohol or drugs

Question 47

Anxiety disorders

Answer 47

Many people who experience depression also have other mental health conditions.1,5 Anxiety disorders often go hand in hand with depression. People who have anxiety disorders struggle with intense and uncontrollable feelings of anxiety, fear, worry, and/or panic.1 These feelings can interfere with daily activities and may last for a long time.

Question 48

What are the social determinants of health?

Answer 48

Social determinants of health (SDOH) are the nonmedical factors that influence health outcomes. They are the conditions in which people are born, grow, work, live, and age, and the wider set of forces and systems shaping the conditions of daily life. These forces and systems include economic policies and systems, development agendas, social norms, social policies, racism, climate change, and political systems.

Examples: Policy and Law, Data and Survelliance, Evaluation and Evidence Building, Partnerships and Collaboration, Community Engagement and Infrastructure and Capacity.

Question 49

What has research proved about social ties and health behaviors?

Answer 49

Humans are wired for social connection. Without social ties, distress emerges and health fails. In this sense, social connection seems to be a biological imperative. Social ties influence health in part through health behavior, and this influence plays out across the life course. Social ties and their impact on health habits, at any particular life stage, cascade into the future by shaping trajectories of change and turning points in social ties and health habits over time. Indeed, social tie/health habit linkages represent intrinsically sociological terrain in that these social processes unfold over time in ways that influence population health and mortality.

Question 50

How can stress effect the body?

Answer 50

Muscuolskeletal System:With sudden onset stress, the muscles tense up all at once, and then release their tension when the stress passes. Chronic stress causes the muscles in the body to be in a more or less constant state of guardedness. When muscles are taut and tense for long periods of time, this may trigger other reactions of the body and even promote stress-related disorders.

Respiratory System:Stress and strong emotions can present with respiratory symptoms, such as shortness of breath and rapid breathing, as the airway between the nose and the lungs constricts. For people without respiratory disease, this is generally not a problem as the body can manage the additional work to breathe comfortably, but psychological stressors can exacerbate breathing problems for people with pre-existing respiratory diseases such as asthma and chronic obstructive pulmonary disease (COPD; includes emphysema and chronic bronchitis).

Cardiovascular System:Chronic stress, or a constant stress experienced over a prolonged period of time, can contribute to long-term problems for heart and blood vessels. The consistent and ongoing increase in heart rate, and the elevated levels of stress hormones and of blood pressure, can take a toll on the body. This long-term ongoing stress can increase the risk for hypertension, heart attack, or stroke. Fight or flight response can also affect the cardiovascular system.

Endocrine System:The HPA axis
During times of stress, the hypothalamus, a collection of nuclei that connects the brain and the endocrine system, signals the pituitary gland to produce a hormone, which in turn signals the adrenal glands, located above the kidneys, to increase the production of cortisol.During a stressful event, an increase in cortisol can provide the energy required to deal with prolonged or extreme challenge.Stress and health
Glucocorticoids, including cortisol, are important for regulating the immune system and reducing inflammation. While this is valuable during stressful or threatening situations where injury might result in increased immune system activation, chronic stress can result in impaired communication between the immune system and the HPA axis.
This impaired communication has been linked to the future development of numerous physical and mental health conditions, including chronic fatigue, metabolic disorders (e.g., diabetes, obesity), depression, and immune disorders.

Gastrintestinal System:The gut has hundreds of millions of neurons which can function fairly independently and are in constant communication with the brain—explaining the ability to feel “butterflies” in the stomach. Stress can affect this brain-gut communication, and may trigger pain, bloating, and other gut discomfort to be felt more easily.

Esophagus
When stressed, individuals may eat much more or much less than usual. More or different foods, or an increase in the use of alcohol or tobacco, can result in heartburn or acid reflux. Stress or exhaustion can also increase the severity of regularly occurring heartburn pain.

Esophagus
When stressed, individuals may eat much more or much less than usual. More or different foods, or an increase in the use of alcohol or tobacco, can result in heartburn or acid reflux. Stress or exhaustion can also increase the severity of regularly occurring heartburn pain.

Stomach
Stress may make pain, bloating, nausea, and other stomach discomfort felt more easily. Vomiting may occur if the stress is severe enough. Furthermore, stress may cause an unnecessary increase or decrease in appetite. Unhealthy diets may in turn deteriorate one’s mood.

Bowel
Stress can also make pain, bloating, or discomfort felt more easily in the bowels. It can affect how quickly food moves through the body, which can cause either diarrhea or constipation. Furthermore, stress can induce muscle spasms in the bowel, which can be painful.
Stress can affect digestion and what nutrients the intestines absorb. Gas production related to nutrient absorption may increase.

Nervous system:The nervous system has several divisions: the central division involving the brain and spinal cord and the peripheral division consisting of the autonomic and somatic nervous systems.
The autonomic nervous system has a direct role in physical response to stress and is divided into the sympathetic nervous system (SNS), and the parasympathetic nervous system (PNS). When the body is stressed, the SNS contributes to what is known as the “fight or flight” response. The body shifts its energy resources toward fighting off a life threat, or fleeing from an enemy.
The SNS signals the adrenal glands to release hormones called adrenalin (epinephrine) and cortisol.These hormones, together with direct actions of autonomic nerves, cause the heart to beat faster, respiration rate to increase, blood vessels in the arms and legs to dilate, digestive process to change and glucose levels (sugar energy) in the bloodstream to increase to deal with the emergency.

Male production system:Stress causes the body to release the hormone cortisol, which is produced by the adrenal glands. Cortisol is important to blood pressure regulation and the normal functioning of several body systems including cardiovascular, circulatory, and male reproduction. Excess amounts of cortisol can affect the normal biochemical functioning of the male reproductive system.

Sexual desire
Chronic stress, ongoing stress over an extended period of time, can affect testosterone production resulting in a decline in sex drive or libido, and can even cause erectile dysfunction or impotence.Reproduction
Chronic stress can also negatively impact sperm production and maturation, causing difficulties in couples who are trying to conceive.

Diseases of the reproductive system
When stress affects the immune system, the body can become vulnerable to infection. In the male anatomy, infections to the testes, prostate gland, and urethra, can affect normal male reproductive functioning.

Female Reproduction System: Menstruation
Stress may affect menstruation among adolescent girls and women in several ways. For example, high levels of stress may be associated with absent or irregular menstrual cycles, more painful periods, and changes in the length of cycles.
Sexual desire:Women juggle personal, family, professional, financial, and a broad range of other demands across their life span. Stress, distraction, fatigue, etc., may reduce sexual desire—especially when women are simultaneously caring for young children or other ill family members, coping with chronic medical problems, feeling depressed, experiencing relationship difficulties or abuse, dealing with work problems, etc.

Pregnancy:Stress can have significant impact on a woman’s reproductive plans. Stress can negatively impact a woman’s ability to conceive, the health of her pregnancy, and her postpartum adjustment.

Premenstrual Syndrome:tress may make premenstrual symptoms worse or more difficult to cope with and premenses symptoms may be stressful for many women.

Menopause
As menopause approaches, hormone levels fluctuate rapidly. These changes are associated with anxiety, mood swings, and feelings of distress. Thus menopause can be a stressor in and of itself. Some of the physical changes associated with menopause, especially hot flashes, can be difficult to cope with.

Diseases of the reproductive system
When stress is high, there is increased chance of exacerbation of symptoms of reproductive disease states, such as herpes simplex virus or polycystic ovarian syndrome. The diagnosis and treatment of reproductive cancers can cause significant stress, which warrants additional attention and support.

Question 51

What are types of relaxation techniques that are helpful in reducing stress?

Answer 51

Autogenic Training. In autogenic training, you learn to concentrate on the physical sensations of warmth, heaviness, and relaxation in different parts of your body.

Biofeedback-Assisted Relaxation. Biofeedback techniques measure body functions and give you information about them so that you can learn to control them. Biofeedback-assisted relaxation uses electronic devices to teach you to produce changes in your body that are associated with relaxation, such as reduced muscle tension. Has been known to show relief for headaches.

Deep Breathing or Breathing Exercises. This technique involves focusing on taking slow, deep, even breaths.

Guided Imagery. For this technique, people are taught to focus on pleasant images to replace negative or stressful feelings. Guided imagery may be self- directed or led by a practitioner or a recording.-useful in childbirth.

Progressive Relaxation. This technique, also called Jacobson relaxation or progressive muscle relaxation, involves tightening and relaxing various muscle groups. Progressive relaxation is often combined with guided imagery and breathing exercises.
— Self-Hypnosis. In self-hypnosis programs, people are taught to produce
the relaxation response when prompted by a phrase or nonverbal cue (called a “suggestion”).-used in childbirth.

Question 52

What is meditation?

Answer 52

The term “meditation” refers to a variety of practices that focus on mind and body integration and are used to calm the mind and enhance overall well-being. Some types of meditation involve maintaining mental focus on a particular sensation, such as breathing, a sound, a visual image, or a mantra, which is a repeated word or phrase. Other forms of meditation include the practice of mindfulness, which involves maintaining attention or awareness on the present moment without making judgments.

Question 53

What are the health benefits of mindfulness?

Answer 53

Recent studies have investigated if meditation or mindfulness helps people manage anxiety, stress, depression, pain, or symptoms related to withdrawal from nicotine, alcohol, or opioids.

Other studies have looked at the effects of meditation or mindfulness on weight control or sleep quality. It can help reduce stress and anxiety, depression, high blood pressure, pain, reduce insomnia and sleep quality, reduce the use of substances, improve PTSD, improve mental health with cancer patients, weight control and eating behaviors, and ADHD patients.

Question 54

How does mindfulness and meditation work?

Answer 54

Some research suggests that meditation and mindfulness practices may affect the functioning or structure of the brain. Studies have used various methods of measuring brain activity to look for measurable differences in the brains of people engaged in mindfulness-based practices.

Question 55

Tobacco

Answer 55

Commercial* tobacco use is the leading cause of preventable disease, disability, and death in the United States. Every day in the United States, about 1,600 young people under age 18 try their first cigarette, and nearly 200 end up smoking cigarettes daily.
Over 16 million people live with at least one disease caused by smoking, and smoking-related illness cost the United States more than $600 billion in 2018. These costs could be reduced if we prevent people from starting to use tobacco and help people who use tobacco quit.

Question 56

What are the health effects of smoking?

Answer 56

Smokers are more likely than nonsmokers to develop heart disease, stroke, and lung cancer.1

Estimates show smoking increases the risk:
For coronary heart disease by 2 to 4 times1,6
For stroke by 2 to 4 times1
Of men developing lung cancer by 25 times1
Of women developing lung cancer by 25.7 times1
Smoking causes diminished overall health, increased absenteeism from work, and increased health care utilization and cost.

Smoking can cause Cardiovascular disease, cancer, respiratory disease and can harm every organ in the body.

Question 57

What are the benefits of quitting smoking?

Answer 57

minutes after your Heart rate drops, 24 hours after the nicotine level in blood drops, several days after the carbon monoxide level in your blood drops, 1-12 months after the coughing and shortness of breath decreases, 1-2 years the risk of heart attack decreases, 3-6 years the risk of CAD decreases, 5-10 years the risk of mouth cancer decreases, after 10 years the risk of kidney, esophagus and bladder cancer decrease, after 15 years the risk of CAD drops to the same percentage of someone who doesn’t smoke, after 15 years the risk of mouth, throat, voice box, pancreas drops to that of someone who doesn’t smoke, for women the risk of cervical cancer drops.

Question 58

Substance use

Answer 58

Refers to the use of selected substances, including alcohol, tobacco products, drugs, inhalants, and other substances that can be consumed, inhaled, injected, or otherwise absorbed into the body with possible dependence and other detrimental effects.

Question 59

Alcohol

Answer 59

At least 38 million adults drink too much and most are not alcoholics. Drinking too much includes binge drinking, high weekly use, and any alcohol use by pregnant women or those under age 21. It causes about 88,000 deaths in the US each year, and costs the economy about $224 billion. Alcohol screening and brief counseling can reduce drinking on an occasion by 25% in people who drink too much, but only 1 in 6 people has ever talked with their doctor or other health professional about alcohol use.

Question 60

Opioids

Answer 60

Prescription opioids can be prescribed by doctors to treat moderate to severe pain but can also have serious risks and side effects.

Common types are oxycodone (OxyContin), hydrocodone (Vicodin), morphine, and methadone.

Fentanyl is a synthetic opioid pain reliever. It is many times more powerful than other opioids and is approved for treating severe pain, typically advanced cancer pain1. Illegally made and distributed fentanyl has been on the rise in several states.

Heroin is an illegal opioid. 36 people die every day from an overdose death involving heroin in the United States.

Question 61

How do you reduce opioid overdose?

Answer 61

The best ways to prevent opioid overdose deaths are to improve opioid prescribing, reduce exposure to opioids, prevent misuse, and treat opioid use disorder.

How to recognize an overdose: Recognizing an opioid overdose can be difficult. If you aren’t sure, it is best to treat the situation like an overdose—you could save a life. Call 911 or seek medical care for the individual. Do not leave the person alone. Signs of an overdose may include:

Small, constricted “pinpoint pupils”
Falling asleep or loss of consciousness
Slow, shallow breathing
Choking or gurgling sounds
Limp body
Pale, blue, or cold skin