Whole person management Flashcards
What are the three main areas of whole person management to pay attention to?
- Sleep
- Nutrition and hydration
- Physical activity and exercise
What are the four main reasons we need sleep?
- Growth and restoration
- Learning & memory
- Clearance of brain waste
- The Energy hypothesis - restoring of Adenosine balance.
What are the impacts of poor sleep?
- reduced activity through fatigue
- memory problems
- decreased quality of life
- impaired cognitive and motor performance
- negative mood
- Poor concentration
- Decreased reaction times
How does sleep clear the brain of waste?
- It helps clean the sleeping brain via the glymphatic system.
- Removal of waste products from the CNS via cerebrospinal fluid that cycles in and out of the brain
- Activated by periods of deep sleep, restricted by sleep deprivation
What is the Energy Hypothesis as it relates to sleep?
- Cellular energy produced from adenosine triphosphate (ATP) breaks down to form adenosine and accumulates to trigger sleep
- During sleep, cerebral blood flow and metabolic rate decrease while glucose and ARP concentrations increase
- Sleep restores the energy balance, sleep deprivation prevents of relays maintenance of the back-up supply
What are four ways good sleep hygiene can be established?
- regular pattern to sleep
- Cool, dark room
- Small portions of food before bed
- Appropriate use of bedroom - no TV
What can be the impacts of a diet high in energy (fat & sugar)?
- diminished cognitive function
- diminished memory
Why is water important for the body?
- fills spaces in and in-between cells
- helps for the structure of large molecules
- Important for digestion etc
What are the physiological impacts of dehydration?
- higher body temp
- reduced physical performance, sluggishness
- mental distress, headaches and disorientation
- Mood disturbance - impatience and apathy
What are some ways to improve hydration in work settings?
- regular breaks
- internal campaigns
- management recognition of importance of hydration
- challenging too busy to stop attitudes
- Ready access to sources of water
What are some of the performance impacts of dehydration?
- pilots showed decreased flight performance, spatial cognition
- lower performance on maths and reading
- breakfast consumption related to children’s learning
What are the four benefits of physical activity and exercise?
- Improved mood states (esp anxiety)
- Reduced depressive symptoms
- Enhanced self-esteem
- Improved cognitive functioning.
What are the benefits of aerobic exercise?
- helps control weight
- improves circulation
- increases insulin sensitivity
- reduces stress and depression
- Improves cognition.
Define motivation
The energisation of behaviour
What are the four necessary components of the restoration environment in Attention Restoration Theory?
- Being Away - must transport a person to a psychological state that is private and secluded.
- must provide a coherent other world that allows directed attention to rest
- Compatibility - needs to be a match between what typically occurs in the new environment and a person’s purpose or inclinations
- Fascination - must evoke involuntary or effortless attention
