Sleep
Name one benefit of restorative sleep
Improves memory, mood, attention, etc.
Did you know? The brain is cleansed during restorative sleep through the glymphatic system which removes neurotoxic waste products and is important for cognitive health.
True or false: Exercise may be an effective treatment for mood disorders
True
The effects of exercise on treating depression are comparable to the effects of psychotherapy and pharmacotherapy. This is true for walking, jogging, yoga, dance, strength training, etc.
The more intense the exercise, the more effect it may have.
In one study, 12 weeks of a combination of aerobic and strength training sessions 3x/wk resulted in over a 50% reduction in depressive symptoms for 82% of participants.
Name one food that supports cognitive health
Green leafy vegetables (3+ servings daily)
other vegetables (3+ servings daily)
Nuts (1 serving most days)
Berries (2x/week)
Beans (every other day)
Whole grains (3 servings daily)
Fish (1x per week)
Lean poultry (2x/week)
Olive oil
The MIND diet has been shown to reduce the rate of Alzheimer’s disease by 53% after an average of 4 years
True or False?
The Human-Animal bond reduces stress, depression, anxiety, and feelings of loneliness.
True
Did you know? The Human-Animal bond also improves blood pressure, level of physical activity, and facilitates social interactions.
True or False: Spending time in nature can relieve stress
True
Did you know? Contact with nature in combination with exercise or mindfulness has been shown to reduce stress, lower blood pressure, improve mood, and support immune functioning
True or False: Sleep interventions can significantly improve depressive symptoms
True
Did you know? Sleep issues may influence the function of the neurotransmitter serotonin, which can contribute to the development of depression. Sleep disruptions can affect the body’s stress system, disrupting circadian rhythms and increasing vulnerability for depressive symptoms
Strength in this area of the body is associated with a bigger brain, and training this group of muscles can help to improve cognitive performance.
Leg strength
Daily brisk walks are associated with a 40% lower risk of developing Alzheimer’s later in life.
In one study, participants with Mild Cognitive Impairment engaged in a resistance training program 2-3x/week for 6 months. Forty-seven percent of participants achieved normal cognitive scores after the intervention, and this was maintained over a period of 18 months.
This percent of the body’s serotonin, a neurotransmitter involved with mood regulation, is produced in the gut and is influenced by the food we eat (within 20 percent)
95%
Every 100‐gram increase in consumption of fruit or vegetables is associated with 5% reduction in risk of depression
Which age group reports feeling the loneliest? (Children, Teens, Young adults, Adults, Older adults)
Adults under the age of 30
Loneliness is as bad for one’s health as smoking 15 cigarettes per day, obesity, and high blood pressure. Stress and loneliness can lead to health decline (cognitive and physical) due to chronic inflammation, decreased immune function, and increased cardiovascular reactivity.
True or False: Stress impacts the rate of wound healing
True
Did you know? A previous study took two groups of women in their 60s, one group caring for someone with dementia and the other group not and observed their wound healing after a punch biopsy. The women providing care for someone with dementia took around 9 days longer to heal than the women with no caretaker responsibility.
Sleeping ___ hours nightly is associated with the longest life expectancy
7-8.5 hours
Did you know? Insomnia increases Alzheimer's risk by 43%, sleep disordered breathing by 22%, and other sleep issues like excessive daytime sleepiness and self-reported sleep problems by up to 34%, with short and long sleep durations (less than 4 hours and more than 8 hours) also posing a potential risk
This type of exercise has been shown to reduce symptoms of psychosis
Aerobic exercise, including high-intensity interval training (HIIT)
Evidence suggests that adhering to a mediterranean diet may lower the incidence of this disorder by HALF in childhood
Attention Deficit Hyperactivity Disorder (ADHD)
People who can articulate a sense of purpose in their lives have a longer life expectancy by ___ years than people who cannot identify purpose in their life
7 years
Did you know? Making positive changes to decrease loneliness and increase one’s sense of purpose in life may prevent cognitive decline in older adults
Research has shown it takes ____ days to form a habit
66-88 days
Did you know? Habit change can be strengthened by setting small, achievable goals that involve less than 5 physical actions until it becomes automatic. Social support can help too!