Nutrition
Veggies, Fruits, Grains, Dairy, and Protein
What are the 5 major food groups for a healthy meal?
Trouble falling or staying asleep, or not feeling well-rested when you wake up
What is insomnia?
What is a flu vaccine?
- Pre-contemplation
- Contemplation
- Determination/Preparation
- Action
- Maintenance
What are the stages of change?
30-45 minutes, 5 times per week
What is the amount of moderate exercise recommended?
Lose weight, manage a disease, maintain health, appearance, sports, religion, etc.
What are reasons to follow a healthy diet?
Mental health problems, medical illnesses, other sleep disorders, substance use (drugs, alcohol, etc.), irregular sleep habits
What are causes of insomnia?
Every person should start getting these at 50 years old or earlier if they are at increased risk or have relevant family history.
What is a colonoscopy?
●Depressive disorders
●Anxiety disorders
●Posttraumatic stress disorder
●Eating disorders
●Other substance use disorders
●Sleep disturbances
What are common psychiatric conditions associated with substance use disorders?
Burn calories, which helps people control their weight
Help control blood sugar levels in people with diabetes
Lower blood pressure, especially in people with high blood pressure
Lower stress and help with depression
Keep bones strong, so they don't get thin and break easily
Lower the chance of dying from heart disease
What are the benefits of exercising?
Men 13 cups (3L)
Women 9 cups (2.2L)
What is the adequate intake (AI) of fluids?
Irritability, anxiety, depression, forgetfulness, poor concentration, and daytime fatigue
What are: 1. Diet, 2. Smoking, 3. Hypertension, 4. Dyslipidemia (Cholesterol abnormalities), 5. Obesity, 6. Physical activity, and 7. Diabetes mellitus?
●Hypertension
●Cardiovascular disease
●Liver disease
●Pancreatitis
●Gastritis
●Esophagitis
●Bone marrow suppression
●Peripheral neuropathy
●Chronic infectious diseases
●Pneumonia
●Several malignancies, including cancers of the mouth, esophagus, throat, liver and breast
What are common medical comorbidities associated with unhealthy alcohol use?
Increased demand for energy, increased sensitivity to insulin, and increased glucose uptake throughout the body
What are the effects of exercise on non-insulin dependent diabetes/diabetes prevention?
Headaches, fatigue, constipation, dark yellow urine, changes in mood or cognition
What are common symptoms of dehydration?
Sleep only long enough to feel rested and then get out of bed
Go to bed and get up at the same time every day
Do not try to force yourself to sleep. If you can't sleep, get out of bed and try again later.
Have coffee, tea, and other foods that have caffeine only in the morning
Avoid alcohol in the late afternoon, evening, and bedtime
Avoid smoking, especially in the evening
Keep your bedroom dark, cool, quiet, and free of reminders of work or other things that cause you stress
Solve problems you have before you go to bed
Exercise several days a week, but not right before bed
Avoid looking at phones or reading devices ("e-books") that give off light before bed. This can make it harder to fall asleep.
What are sleep hygiene strategies?
The breast cancer screening recommendation for the average-woman in the US (age to start, and how frequently)?
Screening mammogram every 2 years, in women aged 50 to 74 years old.
These specific treatments (psychotherapies) have shown to help treat SUDs
What are cognitive and behavioral therapies, 12-step facilitation, coping skills therapy, and family and couples therapy?
These are the 3 main types of exercises
What are aerobic exercise, resistance training, and stretching?
Associated with higher cholesterol level and higher CVD risk
What are saturated fats?
What are behavioral therapy for insomnia?
Annual screening with low-dose CT in adults 55-80 y/o with 30 pack-year smoking history, currently smoke or have quit in the last 15 years.
What is screening recommendations for lung cancer?
These are 3 ways in which we can foster healthy coping skills
What are:
●Goal setting
●Identification of barriers to reaching goals
●Development of plans to overcome barriers?
Walking, running, biking, swimming
Exercise using weights, exercise bands, or weight machines.
What are examples of aerobic exercise and resistance training?