Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

Week 6 > Week 6 LGS > Flashcards

Week 6 LGS Flashcards

1
Q

lifestyle medicine is the foundation of what 2 things

A

integrative medicine,

health

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

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

A

lifestyle

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

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

A 
regular physical activity,
proper nutrition
weight management
stress reduction/mental health
avoiding tobacco products
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

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

A

social and spiritual connection

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

identify clinical benefits of an overall healthy lifestyle

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

role of Standard American Diet

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

quantify adherence to a healthy diet in Americans in general

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

identify the prevalence of excess body weight

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

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

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Key food groups & foods in nutrition

A 
whole/intact grains (means minimally processed)
beans and legumes
olive oil, nuts, seeds, fish
vegetables
fruits
red wine (1 glass)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

key macro and micro nutrients in nutrition

A 
complex carbs
fiber
unsaturated fats
plant protein
vitamins and minerals (B9, K+)
high phytonutrients/antioxidants
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

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

A

obesity, metabolic syndrome, fatty liver, diabetes

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Mediterranean diet lowers all-cause mortality

A

lower mortality from cardiovascular disease

high fruit/vegetable intake decreases risk of most common cancers

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

quantify the prevalence of relative inactivity of Americans

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

identify risk of coronary heart disease in sedentary individuals

A

150% to 240% higher risk

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

list the 5 components of fitness

A 
cardiorespiratory
muscle strength
flexibility
body composition
balance/agility
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

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

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

identify ways to improve muscle strength

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

identify unique health benefits of muscle strengthening

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

ways to measure body composition

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

briefly describe the timing of a stretch

A

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

most ppl hold stretch for 20-30 seconds

22
Q

populations at high risk of low balance/agility

A

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

23
Q

identify health benefits associated with regular physical activity

A
  • 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
24
Q

what percentage of physicians regularly counsel patients about physical activity

A

< 40% of physicians

25
Q

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

A

10-30% of adults

26
Q

describe key ways to improve sleep

A
  • regulate circadian rhythm
  • create a healthy sleep environment/sense of sanctuary
  • restore dream health
27
Q

describe approaches for reducing insomnia

A

relaxation practices & cognitive restructuring

stimulus control therapy (SCT) and sleep restriction therapies

28
Q

describe the physiology of melatonin

A

inhibited by blue light and disinhibited by dim light and darkness

regulates circadian rhythms, mediates sleep and dreaming

decreases metabolism/nocturnal body temperature

29
Q

describe benefits of restful sleep

A
  • melatonin is anti-oxidative, immune-modulating, and anti-inflammatory
  • lowers risk of cardiovascular disease, diabetes, and death
30
Q

prevalence of stress in America

A

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

31
Q

briefly describe how stress can be managed

A

relaxation techniques, positive psychology (gratitude, forgiveness)

32
Q

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

A

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

33
Q

what does norepinephrine do

A

increases blood pressure, HR, RR, glucose production

decreases stimulation of GI tract

34
Q

what does cortisol do

A

it is a glucocorticoid that triggers gluconeogenesis

it also suppresses immune system - primarily T cells

35
Q

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

A

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

36
Q

describe relaxation technique essentials

A
  • active participation
  • “let-it-be” mindset
  • frequency and duration
37
Q

what is active participation

A

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

38
Q

“let-it-be” mindset

A

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

39
Q

Frequency and duration

A

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

40
Q

some examples of mind-body practices

A

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

41
Q

quantify prevalence of traumatic experiences

A

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

42
Q

describe health benefits of social connection

A 
vital signs
immune function
mental health
chronic pain
longevity
43
Q

vital signs

A

imagining oneself granting forgiveness lowers BP and HR

44
Q

immune function

A

improved viscosity and helper:killer T cell ratio

45
Q

mental health

A

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

46
Q

chronic pain

A

less psychological distress and pain

47
Q

longevity

A

forgiveness associated with reduced risk for all-cause mortality

48
Q

_________ is better for our health than avoiding smoking or alcohol

A

social connection

49
Q

relate spiritual struggles to health risks

A

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

50
Q

most Americans believe faith affects health

A

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

51
Q

spiritual care: goals

A
  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
52
Q

spiritual wellbeing is closely linked to

A

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

Week 6 (1 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions