Restorative Sleep
The recommended amount of sleep per night for adults is ___ or more hours
What is 7 hours?
Chronically getting under 7 hours is linked to weight gain, obesity, diabetes, high blood pressure, heart disease, stroke, and depression. It also weakens immune function and raises accident risks.
True or false: If you don't hit 10,000 steps a day, walking doesn't really count toward improving your health
What is False?
Health benefits occur below 10,000 steps, and any amount of activity is better than none.
Your brain is powering through a 3-hour lecture. Which macronutrient is the body's primary dietary source of glucose?
What are carbohydrates?
True or false: Having hundreds of Instagram followers automatically protects you from loneliness
What is False?
Meaningful connection and perceived support matter more than a simple follower count.
You finish a 4-hour exam and immediately open Anki “to relax.” ACLM would probably suggest developing these healthier responses to life’s demands instead
What are coping skills?
Just 20 minutes after quitting cigarettes, this vital sign begins to fall
What is heart rate?
True or false: You can completely erase five nights of sleep deprivation by sleeping 12 hours on Saturday
What is False?
Recovery sleep can help, but it doesn't reliably reverse all the effects of accumulated sleep loss.
You've got 30 minutes between lectures. If you take a brisk walk five days a week, you've met what weekly aerobic activity recommendation?
What is 150 minutes of moderate-intensity aerobic activity?
You're building a $3 lunch: lentils, brown rice, and vegetables. Which nutrient in lentils can support both gut health and cholesterol management?
What is fiber?
Soluble fibers, in particular, can help lower LDL cholesterol.
Two students have equally demanding schedules. One has supportive friends and mentors. What psychological resource can these relationships provide during stressful times?
What is Social support?
Accept emotional support, practical support, or stress buffering.
Your heart is racing right before your first standardized patient encounter. Which branch of the autonomic nervous system is driving this fight-or-flight response?
What is Sympathetic nervous system?
Smoking cigarettes increases the risk of lung cancer, heart disease, and this chronic lung condition that includes emphysema and chronic bronchitis.
What is COPD (chronic obstructive pulmonary disease)?
You pull an all-nighter before your anatomy practical. Which sleep stage is especially important for consolidating newly learned facts and memories?
What is NREM sleep, particularly slow-wave sleep (N3)?
REM also contributes to memory processes, but slow-wave sleep is especially associated with declarative memory consolidation.
Cardio is great, but it's only half the prescription. How many days per week should adults perform muscle-strengthening activities?
What is at least 2 days per week?
Both the aerobic and strength recommendations are supported by the CDC.
True or false: Olive oil, avocados, and nuts contain fats that generally improve cardiovascular risk markers when substituted for saturated fats
What is True?
The replacement matters: swapping saturated fats for unsaturated fats is generally beneficial.
True or false: A person can be socially isolated without feeling lonely, or feel lonely even when surrounded by others.
What is True?
Social isolation describes limited social contact; loneliness is a subjective experience of disconnection.
It's the night before a block exam. Deep, slow breathing can promote activity in which branch of the autonomic nervous system?
What is Parasympathetic nervous system?
Slow breathing can influence autonomic regulation, including heart rate variability.
True or false: Red wine is safer than beer or liquor when it comes to alcohol-related cancer risk.
What is False?
Ethanol-containing beverages are associated with cancer risk, regardless of beverage type.
A typical sleep cycle lasts about _______ minutes
What is 90 minutes?
Subtracting your age from this number provides a commonly used estimate of your maximum heart rate
What is 220?
You add lemon juice to a lentil and spinach bowl. Which vitamin in the lemon improves absorption of non-heme iron?
What is Vitamin C?
Vitamin C enhances non-heme iron absorption, in part by reducing ferric iron to ferrous iron.
A patient reports chronic social isolation. Name one cardiovascular or neurologic condition associated with social isolation or loneliness
What is Heart disease, stroke, or dementia.
These associations appear in CDC guidance
A patient experiencing chronic stress has persistently elevated cortisol. Name the endocrine axis responsible for this hormonal response.
What is Hypothalamic-pituitary-adrenal (HPA) axis ?
A patient says, 'I only drink socially, so alcohol can't affect my cancer risk.' Name one cancer with an established causal association with alcohol
What is Breast, colorectal, liver, esophageal, oral cavity, pharyngeal, or laryngeal cancer.?
Alcohol is causally linked to at least seven cancer sites/types.
A patient has chronic insomnia despite following sleep hygiene advice. What evidence-based nonpharmacologic treatment is recommended first-line?
What is Cognitive behavioral therapy for insomnia (CBT-I)?
Strong clinical recommendation from the American College of Physicians.
This measure of exercise intensity compares the amount of oxygen consumed during an activity with the amount consumed while resting
What is a metabolic equivalent, or MET?
A patient with elevated LDL is encouraged to eat oats and barley. Which specific soluble fiber found in these foods is associated with LDL lowering?
What is Beta-glucan?
Beta-glucan has evidence supporting its cholesterol-lowering effect.
A patient has frequent social contact but still feels disconnected. Their clinician distinguishes their subjective feeling from the objective size of their social network. Name these two concepts
What are Loneliness and social isolation.
Trace the stress response: CRH is released from the hypothalamus, ACTH from the anterior pituitary, and cortisol from which part of the adrenal gland?
What is Zona fasciculata of the adrenal cortex?
(adrenal cortex)
Ethanol metabolism generates a toxic, carcinogenic intermediate before forming acetate. Name this intermediate
What is Acetaldehyde?
Acetaldehyde can damage DNA and is one mechanism contributing to alcohol-associated cancer risk.