Weeks 4-6 Flashcards
Nutrition
-healthy diet begins in adolescence>continues in adulthood
-impacts school, sleep, energy etc
-impacts on eating disorders
-decreases risk of chronic disorders e.g. T2D, hypertension, CVD
-high fat intake=BGLs sky rocket
-decrease BP and improve blood clotting
Common global nutrition problems
-undernutrition
-overweight and obesity
-micronutrient deficiency
-nutrition fr pregnant adolescents
-eating disorders
-obesity, eating disorders, depression, anxiety, coeliac disease, diabetes=managed in part by diet
Sleep
-8-9 hours a night for adolescents
-7 hours for healthy adults
-naps=20 mins
-REM (rapid eye movement)= mental function e.g. memory and concentration
-NREM (non-rapid eye movement)=four different stages including deep sleep> important for physiological growth and recovery
-poor sleep>poor attention and memory, mood disturbances, impaired judgement, poor physical conditions, hormone imbalances
-ongoing short sleep>earlier mortality
-puberty changes circadian rhythms>occurs later
Psychological distress
-focus on early prevention through parents, school-based programs and programs designed to build resilience
-ensure schools have wellbeing support and resources
-equip young people’s peers and parents with knowledge and resources to recognise mental health issues
-provide gender-sensitive mental health services
-fund community-led programs
Anxiety
-excessive and dysfunctional anxiety in the absence of true danger
-future oriented mood state
-blood redistributed to muscles=symptom of stress
-interventions=targeted group based interventions and CBT in school setting, community-based creative activities, internet based prevention and treatment programs for anxiety and depression
Australian Dietary Guidelines
-allows physios to identify when education and advice required outside of their professional scope of practice
-better nutrition=improve individual and public health and decreases healthcare costs
Neuropsychiatric disorders-treatment
- Eating
-3 meals a day
-avoid sweetened drinks
-prefer veg fats over animal fats
-avoid diet supplements
-avoid over eating - Physical activity
-keep an active lifestyle (150 mins of mod-int aerobic exercise)
-avoid physical activity close to meals or bedtime - Sleep
-7+ hours a night
-sleep and wake at same time
-avoid mobile phone and TV before bedtime
-ensure sleep environment is relaxing
-do not sleep excessively
Young adulthood changes
- Brain and NS=prefrontal cortex fully matures, self regulation, neurogenesis continues at a slower rate
- Sensory=sensory acuity at its peak
- Cognitive function=thinking becomes more personal and practical
- Physical changes=skeletal growth complete at roughly 25, muscular performance peak, BP rises slowly from 21 years, optimal period of reproduction is 20-30 years
Mental health description
-45.5% of Australians experience a mental disorder at some point in their life
-prevalence declines after 16-24>65+
1. Stress symptoms
-adrenaline pumps through body
-increased HR
-BP elevates
-Q increases
-sugars and fats are released into the bloodstream
-muscle tension
2. Stressor=any event, situation, circumstance or person who triggers the stress response
-anticipation and fear
-women=emotional response to stress
-men=purposeful response/aggression
Mindfulness
-bringing your attention back to present moment and where you currently are>reduce stress response
-training your brain to focus and use attention in a more discerning way
-perspectives of mindfulness=the pleasant misconceptions and mental projections can be just as problematic as unpleasant ones e.g. daydreaming
Yoga and meditation
-structured way of performing mindfulness
-associated with better attentional performance, cognitive flexibility, lower stress and better mood
Cognitive behavioural therapy- description
A collaborative and individualised program that helps individuals to identify unhelpful thoughts and behaviours and learn or relearn healthier skills and habits
Motivational interviewing
-evidence-based, client-centred therapy approach to carrying out discussions with clients aiming to achieve behaviour change
-developed in 1980s by Miller and Rollnick
-originally used to break addictive behaviours
-gather info, guide, find goals and affect meaningful change
-collaborative approach guided by the patient by listening, using own expertise, identifying goals, closed questions and preconceived goals
Motivational interviewing- 4 processes
- Engaging
-build relationship with client
-connection and empathy have a significant influence on patient outcomes - Focusing
-a shared idea about the main goal
-listening and guiding are helpful tools for identifying goals - Evoking
-bringing out the client’s own arguments for change
-hopes, values and goals for future
-therapist is not a fixer - Planning
-how the change will look and how it may be brought about
-encouraging autonomy as the patient has the resources and capacity to create change
Principles of behaviour change
- a person’s health is influenced by their behaviours and change can be created by promoting or reducing behaviours
-risk factors e.g. smoking can cause endocrine, cardiovascular etc diseases
-physio=the effect of the intervention if greater and longer when combined with behaviour change approaches
Behaviour change techniques
- Prompts/cues
- Information about health consequences
- Incentives
- Goal setting
- Action planning
- Social support/encouragement
Models of behaviour change
- Social cognitive theory
- Self-regulation theory
- Health belief model
- Theory of planned behaviour
- Relapse prevention model
Social cognitive theory
-both predicts and explains behaviour change
-personal factors (beliefs, needs), exisiting behaviours and the social and physical environment interact and influence each other
-behaviour change and maintenance depends on the expectation of the outcome of the behaviour change and person’s ability to do behaviours
-learning occurs in a social context with a dynamic and reciprocal interaction of the person, environment and behaviour
-Bandura 1977
Self-regulation theory
-Schunk and Zimmerman 2007
-individual’s self-generated thoughts, feelings and actions that are systematically designed to affect one’s learning via feedback to the person’s system
-self-regulation=what makes self control possible
Health belief model
-understand failure of people to accept disease preventatives or screening tests for the early detection of disease
-perceived susceptibility=opinion of your chance of getting condition
-perceived severity=opinion on how serious condition would be
-perceived benefits=opinion on how effective the advised action would be
-perceived barriers=opinion of costs of advised actions
Self-efficacy
- Performance accomplishments=learning through personal experience, achieving mastery
- Vicarious experience=learning through observation of others or events
- Verbal persuasion=perseverance in efforts to change behaviour
- Psychological state=high physiological arousal usually impairs performance e.g. muscle tension, increased Hr and RR
Theory of planned behaviour
-prediction of behavioural intentions
-an individual’s attitude about the likelihood and desirability of the outcomes of behaviour
-the subjective norm towards the behaviour which depends on how others view the behaviour and how motivated the individual is by this perception
-constructs=attitude towards act or behaviour, subjective norm and perceived behavioural control (must be favourable for action to occur)
Transtheoretical model
-identifies the leading theories of psychotherapy and behaviour change
-behaviour change=six-stage process and meeting an individual at their stage of the change process creates better engagement and focus to evoke and plan for behaviour change
1. Precontemplation=people are not considering a health behaviour change
2. Contemplation=people are intending to change and need motivation to do so
3. Preparation=people are intending to take action in the immediate future and need skills to do so
4. Action=people are making a specific health behaviour change and can be supported by intervention strategies and guidelines
5. Maintenance=a new behaviour change becomes more habitual and requires less ongoing effort
-relapse is most likely to occur here to action
6. The new norm=behaviour change is permanently ingrained
Ten processes of change
- Consciousness raising=increasing awareness about the healthy behaviour e.g. media campaigns
- Dramatic relief=emotional arousal about the health behaviour, moving people emotionally whether positively or negatively e.g. hearing others personal testimonies
- Self re-evaluation=self reappraisal to realise the healthy behaviour is part of who they want to be e.g. couch potato vs active
- Environmental re-evaluation=social reappraisal to realise how their unhealthy behaviours affect others
- Self-liberation=belief that one can change and the commitment and recommitment to behaviour change>multiple choices of treatments can enhance self-liberation
- Social liberation= environmental opportunities that exist to show society is supportive of the healthy behaviour
- Counter-conditioning=substituting healthy behaviours and thoughts for unhealthy behaviours and thoughts
- Contingency management=rewarding the positive behaviour and reducing the rewards that come from negative behaviour, reward over punishment, positive self-statements and group recognition
- Stimulus control=re-orienting the environment to have reminders and cues that support and encourage the healthy behaviour and remove those that encourage the unhealthy behaviour
- Helping relationships= finding relationships that encourage the desired change-care, trust, openness, acceptance and support via family, community and therapeutically
