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Flashcards in Exam 3: Lifestyle Medicine Deck (12):
1

Lifestyle Medicine

*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

2

Therapeutic Lifestyle Changes (TLCs) - Advantages

-Effectiveness
-Cost
-Ease of access
-Fewer ______ 'side effects'
-Many _______ ‘side effects’
-Enjoyable
-Rewarding
-Reduced stigma

negative
positive

3

Therapeutic Lifestyle Changes (TLCs) - Options

-Exercise
-Nature
-Nutting
-Relationships
-Recreation and Enjoyable Activities
-Relaxation and Stress Management
-Religious and Spiritual Involvement
-Contribution and Service

Yuh.

4

Exercise

*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.

insufficiently

5

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

omega-3

calories

mental

6

Nature

*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.

artificial

sleep, academics

green

7

Relationships

*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.

illness

health

social

social capital

8

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.

re-create

emotions, social

9

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.

organ

life style, self-management

10

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).

positive

stress and illness

7

11

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.’

reduces

linked

helper’s

12

Discussion

*Therapeutic Lifestyle Changes (TLCs) appear to counter many medical and psychological complications of contemporary pathogenic lifestyles.

*TLCs can require considerable and sustained _____ – many patients feel unable or unwilling to tackle them.

*Patients often have little ______ support – little understanding and a passive expectation that healing comes from an outside authority or pill.

*Continued ________ is *necessary* to encourage a greater population to accept and implement an overall therapeutic lifestyle change to improve health.

effort

social

education