Sleep Hygiene
Physical, mental, and behavioral changes that follow a 24-hour cycle. These natural processes respond primarily to light and dark and affect most living things, including animals, plants, and microbes
What is a circadian rhythm?
A plant-based, whole food centered diet recommended for healthy living
What is the Mediterranean diet?
In this breathing technique, inhale should last ___ seconds, breath holding should last ___ seconds, and exhale should last ___ seconds. The cycle should be repeated a few times for optimal results.
4-7-8 breathing technique
This term refers to physicians counseling patients on increasing social interactions, and inquiring about the quantity and quality of these interaction during routine visits.
What is connection prescription?
This type of question/request gives full control to the patient to explain what is on their mind. An example is "what brings you in today?"
What is an open ended question?
It is generally recommended that adults get between __ to __ hours of sleep per night (though this number can vary).
What is 7 to 9 hours?
These five food groups make up the majority of the Mediterranean diet.
What are fruits, vegetables, whole grains, unsaturated fats, and legumes.
This technique involves tensing and untensing each part of the body, one after the other, from one end of the body to the other.
What is progressive muscle relaxation?
Connecting with your faith community, volunteering, meditating, and spending time in nature are all ways to work on and enhance this type of health.
What is spiritual health?
This type of information includes lab and test results, as well as observations noted during the physical examination.
What is objective information?
This hormone helps regulate circadian rhythms, and is produced in response to darkness.
What is melatonin?
A healthy lifestyle (combining a healthy diet and exercise) contributes to an __% reduction in the risk of cardiovascular disease, compared to only 20% reduction from the use of statins.
What is 80% ?
This ancient martial art from China involves a series of slow gentle movements, a meditative state of mind, and controlled breathing.
What is Tai chi?
This type of social interaction, done after one has wronged another, has been shown to increase logevity, improve vital signs, immune function, mental and emotional health, sleep, substance use disorders, and even oncology and palliative care outcomes.
What is forgiveness?
This type of question/request can be answered with "yes" or "no", and are most appropriate towards the middle of an encounter when clarification is needed.
What is a closed ended question?
Symptoms of this sleep disorder may include difficulty falling asleep, daytime tiredness, irritability, depression, anxiety, and difficulty paying attention.
What is insomnia?
These are some of the many benefits of a healthy diet and regular exercise...(name as many as you can!)
What are decreases in blood pressure, cholesterol, blood sugar, weight, and inflammation, decreases in cognitive impairment, stress, anxiety, and depression, and REVERSAL of heart disease, and even cancer?
If the mind perceives a threat, the ___ nervous system is activated, and ___ is released.
What is the sympathetic nervous system, and caecholamines (epinephrine, norepinhephrine, and dopamine)?
This is the type of information a patient provides when they describe their symptoms and how those make them feel. For example, "when I walk, I get a terrible pain in my knee."
What is subjective information?
___ light interferes with the ability to fall asleep, while ___ light does not, and can be safely used as a nightlight.
What is blue, and red
This is the recommended amount of time adults should devote to exerise per WEEK.
What is 150 minutes?
During the relaxation response, when the mind perceives that the environment is calm, the ___ nervous system is activated, releasing ___.
What is the parasympathetic nervous system, and acetylcholine?
This type of question/request asks the patient to elaborate on their experiences, guiding the encrounter in specific directions. An example is "can you tell me more about how that feels?".
What is an open ended focused question?