Feeling tired?
On average, how much sleep does an adult need each night?
7 hours
Name 1 health benefit of improving your diet and 1 way you could personally make a change to improve your diet
Benefits: stronger immune system, lower risk of chronic conditions, overall improved longevity
What are 2 benefits of doing simple stretches everyday?
Increased serotonin levels, improved balance, improved range of motion and flexibility, stress relief
True or false: To manage blood glucose, individuals diagnosed with diabetes do not need carbs in their diet.
False
Define what “spiritual distress” means and give an example
Losing sight of our purpose and meaning in life
Being unable to find meaning through connecting with ourselves, other people, and/or a higher power
Name 4 sleep hygiene techniques
Getting exercise, exposure to sunlight, create a bedtime routine, avoid caffeine, limit screen time, using your bed only for sleep, leaving bed if you've been awake for ~20 minutes, relaxing activities
What vitamin helps with serotonin production and calcium absorption?
A. Vitamin B6
B. Vitamin K
C. Vitamin B12
D. Vitamin D
D. Vitamin D
Have each group member describe 1 attainable exercise goal they can create — and, how can you personally stay accountable to it?
Correct answer is up for interpretation of the judge.
Remember, it's important to create attainable goals!
What are the names of the top and bottom numbers on your blood pressure reading?
BONUS: Get an extra 100 points if you can explain what these numbers mean
Systolic (top), diastolic (bottom)
BONUS: Systolic is the force exerted as your heart contracts and blood is pushed into arteries. Diastolic is force exerted as your heart rests between beats.
What are 2 reasons why it can be harmful to stop medications without discussing with your provider?
Relapse of symptoms, withdrawal symptoms from medications, breaks down open communication that can lead to recovery
What is a sleep diary and how can it benefit you?
A log to track sleep patterns (quality/quantity of sleep) and activities that influence sleep. Can help you identify factors affecting your sleep, inform you and your doctor about your current sleep patterns, and help you make modifications to your sleep.
What are 2 ways to ensure you're still getting the nutrients you need when you have a decreased appetite?
Eat 5-6 smaller meals instead of 3 large meals, focus on eating foods higher in protein/calories, exercise to increase your appetite
Name 4 ways to make time for exercise when your schedule is busy
Walk as you take phone calls, park farther away in parking lots, take a walk on your lunch break, take stairs instead of elevators, etc.
An important blood test for diabetes measuring 3 months of blood glucose levels
Hemoglobin A1C
Name 3 things you can do to be an advocate for yourself in healthcare settings
Ask questions, make sure you have educational material in a way that's easy to understand, take notes, bring someone with you to appointments to help advocate for yourself, get second opinions
Name 3 negative consequences of getting insufficient amounts of sleep
Reduced tissue restoration, reduced renewal of skin and brain cells, impaired emotional regulation, diminished cognitive function, negative cardiovascular effects
Increasing which of the following has been found to improve mood and anxiety symptoms?
A. Simple carbohydrates
B. Prebiotics and probiotics
C. Omega 6’s
D. Refined carbohydrates
B. Prebiotics and probiotics
Freebie!
Group wins points if at least two members can describe a recent change they're made in their exercise routine. Answer honestly!
No points lost if the honest answer is no.
Thanks for being honest!
Every day is a new day to incorporate changes for your health :)
Name 3 modifiable risk factors for developing high blood pressure/managing high blood pressure
Stress, smoking and alcohol use, unhealthy diet, lack of physical activity, high cholesterol
Name 3 positive impacts being outdoors has on mental wellbeing
Increased serotonin production (mood improvement, sleep improvement)
Reductions in anxiety symptoms (lowered HR, BP, muscle tension) with fresh air exposure
Increase in spirituality and sense of connection with nature and others
What are the 4 stages of the sleep cycle?
NREM1, NREM2, NREM3, REM
True or false: Simple carbs are generally better for our bodies than complex carbs.
Also, justify your answer :)
False
Complex carbs are denser in nutrients, digested slower by our bodies, and leaves us feeling fuller for longer
Define aerobic and anaerobic exercise
Aerobic: lower-intensity, longer duration exercises powered by oxygen we're breathing (walking, swimming)
Anaerobic: higher-intensity, shorter duration exercises powered by energy stored in muscles (sprinting, weightlifting)
Define hypoglycemia (including the corresponding lab value) and interventions to take when it occurs
Blood sugar level of less than 70
15 grams of fast acting carbs (1/2 cup juice or regular soda, sugary candy, honey) and recheck level
What is the gut-brain axis and how does it affect our mental health?
The communication pathway between our brain (central nervous system) and our GI tract (enteric nervous system). A healthy gut microbiome leads to increased neurotransmitter production, enhances emotional regulation, and can help lead to symptom improvement.