Flashcards in Exam 3: Lifestyle Medicine Deck (12):
*Health professionals have *underestimated* the importance of lifestyle on mental health.
-Both in terms of ______ and _________.
*There is perhaps an overemphasis on ____ and ____________ interventions which may only treat symptoms and neglect root causes.
*Goal: review effectiveness of 8 therapeutic lifestyle changes (TLCs).
cause and intervention
drug and psychological
Therapeutic Lifestyle Changes (TLCs) - Advantages
-Ease of access
-Fewer ______ 'side effects'
-Many _______ ‘side effects’
Therapeutic Lifestyle Changes (TLCs) - Options
-Recreation and Enjoyable Activities
-Relaxation and Stress Management
-Religious and Spiritual Involvement
-Contribution and Service
*Statement within Harvard Mental Health Letter.
-Physical activity is a “healthful, inexpensive, and an __________ used treatment for a variety of psychiatric disorders.”
*Known benefits related to: depression, anxiety, addictions, chronic pain, fatigue, memory, age-related cognitive loss, etc.
*Benefits available across modalities and durations.
Nutrition and Diet
*Key dietary principles:
-Lots of multicolored ______ and _________.
-Moderate amounts of fish: preferably cold, deep water fish high in ______-__ fish oils.
-Limit ________: for general medical and neuroprotective benefits.
*Evidence-based supplements: vitamin D, folic acid, fish oils.
*Evidence in research is overwhelming that healthier diets yield healthier ______ health outcomes.
fruits and vegetables
*Nature heals and calms and restores normality that is conducive for health.
*Modern society lives in _______ environment – annoying noise, lighting is artificial and low intensity.
*Artificial environments: disrupts ______, negatively impacts mood, cognition, and __________.
*Interrelated to exercise – ‘_____ exercise.’
-Environments can vary: urban green, country/farm, forest, wild habitats, waterside.
*Rich relationships reduce risk of _______.
*Good relationships enhance: quality of life, resilience, and cognitive capacity.
*Important in these relationship is that intimacy with others provides notable ______ benefits.
*Suggestion is that humans are hardwired for _______ relationships.
*Relevance of importance of relationships is heightened by societal and technological changes.
*Presence of ’______ _______’ provides protection against negative outcomes such as crime, poverty, and drug abuse.
Recreation and Enjoyable Activities
*Premise is based on the word itself: __-_____.
*Recreation produces positive _______, enhances creativity and resiliency, and leads to better ______ integration.
*Recreation can involve play and playfulness which appear to reduce defensiveness, enhance well-being and foster social skills.
Relaxation and Stress Management
*Chronic stressors can exact a major toll across multiple ______ systems and levels.
*This toll extends from psychological to physiological to chemical.
*People are trained to manage stress.
*Many skillful strategies for stress management are now available ranging from ____ ______ changes to ____ __________ skills.
life style, self-management
Religious and Spiritual Involvement
*More than 1500 published studies on the topic.
*Spirituality that focuses on *love, forgiveness, and compassion* produces _______ effects.
*Aids in coping with ______ and _______.
*Weekly attendance in religious services increases life expectancy by __ years (equal to smoking cessation).
stress and illness
Contribution and Service
*Participation _______ unhealthy mental qualities such as greed, jealousy, and egocentricity and enhances healthy qualities such as love, joy and generosity.
*Benefits of service also extend to healing such that healing oneself and others can be intimately ______.
*Research indicates that people who volunteer are typically psychologically and physiologically happier and healthier, and may even live longer.
*Sometimes referred to as the ‘______ high.’