Week 6 LGS

Question 1

lifestyle medicine is the foundation of what 2 things

Answer 1

integrative medicine,

health

Question 2

of the top 10 leading causes of death, what are all of them influenced by

Answer 2

lifestyle

Question 3

what are Dr. Rippe’s 5 key aspects of lifestyle medicine

Answer 3

regular physical activity,
proper nutrition
weight management
stress reduction/mental health
avoiding tobacco products

Question 4

what is often overlooked but may be the most important aspect of lifestyle medicine

Answer 4

social and spiritual connection

Question 5

identify clinical benefits of an overall healthy lifestyle

Answer 5

reduce blood pressure, cholesterol, and sugar, weight, inflammation, cognitive impairment, stress, anxiety, depression, and more

reduce heart disease by >80% and diabetes by >90%

can REVERSE heart disease, cancer (prostate), and even aging

Question 6

role of Standard American Diet

Answer 6

plays a key role in “virtually every chronic disease,” including heart disease, diabetes, obesity, and cancer

Question 7

quantify adherence to a healthy diet in Americans in general

Answer 7

< 30% of Americans eat 5+ servings of fruits and veggies per day (& physicians aren’t doing much better)

Question 8

identify the prevalence of excess body weight

Answer 8

in the US, about ~70% were overweight (BMI >or equal to 25)

obesity (>or equal to 30) was about ~36%

severe/morbid obesity (>or equal to 35) was about ~16% (1 out of 6 Americans)

about half of Americans have prediabetes or diabetes

Question 9

even small amounts of excess body weight have been associated with:

Answer 9

heart disease, diabetes, some cancers, arthritis, and many other chronic diseases

Question 10

Key food groups & foods in nutrition

Answer 10

whole/intact grains (means minimally processed)
beans and legumes
olive oil, nuts, seeds, fish
vegetables
fruits
red wine (1 glass)

Question 11

key macro and micro nutrients in nutrition

Answer 11

complex carbs
fiber
unsaturated fats
plant protein
vitamins and minerals (B9, K+)
high phytonutrients/antioxidants

Question 12

list medical conditions that may improve with an anti-inflammatory Mediterranean diet

Answer 12

obesity, metabolic syndrome, fatty liver, diabetes

arthritis, asthma, chronic obstructive pulmonary disease, dementia, depression, inflammatory bowel disease, psoriasis

Question 13

Mediterranean diet lowers all-cause mortality

Answer 13

lower mortality from cardiovascular disease

high fruit/vegetable intake decreases risk of most common cancers

Question 14

quantify the prevalence of relative inactivity of Americans

Answer 14

~75% of Americans don’t meet minimum standards for exercise

Question 15

identify risk of coronary heart disease in sedentary individuals

Answer 15

150% to 240% higher risk

Question 16

list the 5 components of fitness

Answer 16

cardiorespiratory
muscle strength
flexibility
body composition
balance/agility

Question 17

briefly describe techniques used to measure aerobic fitness (which is cardiorespiratory)

Answer 17

Maximum Heart Rate (HRmax)
- need to teach patients how to check their pulse so that they can see when they are exercising if they are getting to the maximum heart rate to see if they are exerting themselves enough

step counting
- 10,000 steps per day

Question 18

identify ways to improve muscle strength

Answer 18

basic training programs, like “Key Three,” work ~80% of muscle system
- squats, bench-pressing, and rows

Question 19

identify unique health benefits of muscle strengthening

Answer 19

strengthens muscles, reduces sarcopenia (muscle wasting) and risk of osteopenia

Question 20

ways to measure body composition

Answer 20

% body fat, fat-free body mass (FFB), bone mineral density (BMD)
- FFB can be used to accurately predict Resting Metabolic Rate

Question 21

briefly describe the timing of a stretch

Answer 21

optimal time for static stretch varies from 2-3 seconds to > 60 seconds

most ppl hold stretch for 20-30 seconds

Question 22

populations at high risk of low balance/agility

Answer 22

poor balance and risk of falling are health concerns for many older adults

Question 23

identify health benefits associated with regular physical activity

Answer 23

• reduces risk of heart disease, type 2 diabetes, metabolic syndrome, obesity, hypertension, osteoarthritis, certain types of cancer
• reduces anxiety and depression and ameliorates stress
• improves brain health, cognition, sleep, daily functioning, and general feelings of well-being
• decreases risk of dementia and falls in older adults
• some benefits are immediate, with more benefits with regular exercise

Question 24

what percentage of physicians regularly counsel patients about physical activity

Answer 24

< 40% of physicians

Question 25

prevalence of insomnia & sleep deprivation in the U.S.

Answer 25

10-30% of adults

Question 26

describe key ways to improve sleep

Answer 26

- regulate circadian rhythm - create a healthy sleep environment/sense of sanctuary - restore dream health

Question 27

describe approaches for reducing insomnia

Answer 27

relaxation practices & cognitive restructuring stimulus control therapy (SCT) and sleep restriction therapies

Question 28

describe the physiology of melatonin

Answer 28

inhibited by blue light and disinhibited by dim light and darkness regulates circadian rhythms, mediates sleep and dreaming decreases metabolism/nocturnal body temperature

Question 29

describe benefits of restful sleep

Answer 29

- melatonin is anti-oxidative, immune-modulating, and anti-inflammatory - lowers risk of cardiovascular disease, diabetes, and death

Question 30

prevalence of stress in America

Answer 30

its common; up to 1/3rd of American adults experience enough stress in daily life to adversely impact home/work performance - subsequent anxiety and depression are also very common

Question 31

briefly describe how stress can be managed

Answer 31

relaxation techniques, positive psychology (gratitude, forgiveness)

Question 32

if the mind perceives a "threat" it activates what, which triggers the release of what

Answer 32

sympathetic nervous system; catecholamines (epinephrine, norepinephrine, and dopamine) and cortisol

Question 33

what does norepinephrine do

Answer 33

increases blood pressure, HR, RR, glucose production decreases stimulation of GI tract

Question 34

what does cortisol do

Answer 34

it is a glucocorticoid that triggers gluconeogenesis it also suppresses immune system - primarily T cells

Question 35

when the mind perceives calm, it activates what, which produces what

Answer 35

parasympathetic nervous system; opposite biochemical and hormonal changes than stress response

Question 36

describe relaxation technique essentials

Answer 36

- active participation - "let-it-be" mindset - frequency and duration

Question 37

what is active participation

Answer 37

intention, awareness, and mindful presence that engages both mind and body

Question 38

"let-it-be" mindset

Answer 38

paying attention on purpose, in the present moment, and NONJUDGMENTALLY

Question 39

Frequency and duration

Answer 39

decrease stress and sympathetic tone with short-term practice increased baseline resistance to daily stressors and ability to relax during acute stressors with CONSISTENT PRACTICE

Question 40

some examples of mind-body practices

Answer 40

yoga, tai chi, biofeedback, guided imagery, therapeutic breathing, hypnotherapy, autogenic training

Question 41

quantify prevalence of traumatic experiences

Answer 41

likely >90% of ppl experience severe trauma at least once in their lives

Question 42

describe health benefits of social connection

Answer 42

``` vital signs immune function mental health chronic pain longevity ```

Question 43

vital signs

Answer 43

imagining oneself granting forgiveness lowers BP and HR

Question 44

immune function

Answer 44

improved viscosity and helper:killer T cell ratio

Question 45

mental health

Answer 45

less likely to have depression, anxiety, or post traumatic stress

Question 46

chronic pain

Answer 46

less psychological distress and pain

Question 47

longevity

Answer 47

forgiveness associated with reduced risk for all-cause mortality

Question 48

_________ is better for our health than avoiding smoking or alcohol

Answer 48

social connection

Question 49

relate spiritual struggles to health risks

Answer 49

unmet spiritual needs or struggles are associated with despair or increased mortality

Question 50

most Americans believe faith affects health

Answer 50

they believe religion can help cope with illness, prayer can help cure illness, and faith helped them recover from illness

Question 51

spiritual care: goals

Answer 51

1. anticipate religious and spiritual concerns 2. comprehend religious/spiritual beliefs and community 3. understand experiences and perception of reality 4. determine how spirituality impacts health and perceived needs 5. consider referral to chaplain, clergy, or traditional healers

Question 52

spiritual wellbeing is closely linked to

Answer 52

successful coping, faster recovery, high quality of life, meaning/hope/overcoming fears