Nutrition
The name of the anti-inflammatory diet
What is:
The Mediterranean Diet
This hormone or supplement can aid in sleep and dreaming, decreases nocturnal body temperature, and has anti-inflammatory, immune-modulating, and free-radical scavenging effects.
Melatonin
This principle can be used for an exercise or connection prescription.
What is:
FITT (frequency, intensity, time, and type)
The movements we do on a daily basis.
What is
functional movements.
The 5 key components associated with the Mediterranean Diet
What is
Fruits, Vegetables, Healthy fats, Whole grain, Fish
The components of proper sleep hygiene
What is:
Avoid caffeine, nicotine, alcohol, daytime naps. Manage stress, regular exercise, reduce bedroom noise, sleep timing regularity.
This assessment is designed to assess an individuals spiritual needs and strength.
The HOPE Spiritual assessment
The five components of fitness
What is
cardiorespiratory, muscle strength, flexibility, balance/agility, body composition
List three medical conditions that may improve with an anti-inflammatory Mediterranean diet.
CVD, Obesity, Diabetes, Cancer, COPD, Arthritis, Dementia, Stress, Depression, Hypertension and Anxiety
The three substance that suppress melatonin production and can cause arousal.
What is
Alcohol, Caffeine, nicotine
List three subjective symptoms and three objective signs associated with anxiety and depression.
Subjective: headache, fatigue, weight gain, irritability, unable to focus,
Objective: High BP, HR, RR
The percentage of physicians who mention physical activity to patients.
What is
Less than 40%
What is SAD and what are the common foods associated with it?
Standard American Diet - highly processed food, red meat, fried foods, refined grains, refined sugar.
List four common symptoms associated with sleep deprivation.
Daytime sleepliness, fatigue, impaired cognitive function, irritability, headaches.
List four health benefits associated with social connection.
Reduced stress response, Longevity, decrease in chronic pain, decrease in mental health symptoms, increase immune function, less likely to die from chronic disease.
The percentage of the population that reaches the standard minimum of physical activity.
What is
25%
The considerations to think about when discussing nutrition with a patient
Socioeconomic status, cultural, transportation, education about healthy foods, social environments.
Draw the pathway of the the circadian rhythm to produce melatonin.
decrease in light -> NE release from hypothalamus -> melatonin released from pineal gland -> sleep induction
Name 3 relaxation techniques.
Yoga, Tai chi, meditation, 4-7-8 breathing, progressive relaxation, Let-It-Be, guided imagery
These strategies will aid patients increase physical activity.
What is:
Finding healthy replacements, utilizing different terminology, having a partner, setting goals, education, schedule movements, utilizing multi-movement exercises