General Health Flashcards
(10 cards)
1
Q
Advice for better sleep
A
- avoid screens 2 hours before bed
- make sure room is dark
- room not too hot or cold
- use bedroom only for sleeping + intimacy
- avoid checking/watching clock
- avoid napping
- caffeine stopped after 12
- no nicotine, alcohol or large meals within 2 hours of bedtime
- avoid exercise for 4 hours before bedtime
2
Q
What are reasons for exercise issues?
A
- lack of time/busy schedule
- lack of motivation + enjoyment
- chronic conditions
- lack of knowledge
- financial barriers
- feeling self conscious
3
Q
NHS guidance on exercise
A
- at least 150 mins of moderate activity a week
- or 75 mins of vigorous activity a week
- strengthening activities that work all the major muscle groups e.g. yoga, Pilates, weight lifting
4
Q
Weekly excercise recommendation
A
- 150 mins of moderate activity
- or 75 mins vigorous exercise
- spread across 4-5 days a week or every day
5
Q
Max alcohol intake a week
A
14 units a week across 3 days
6
Q
Examples of moderate intensity exercise
A
- brisk walking
- water aerobics
- bike riding
- dancing
- doubles tennis
- hiking
- pushing a lawn mower
7
Q
Examples of vigours activity
A
- running
- swimming
- sports
- skipping
- gymnastics
- martial arts
8
Q
Benefits of exercise
A
- reduces risk of CHD, stroke, T2DM, bowel cancer, OA, falls, depression, dementia
- boosts self esteem, mood, sleep quality + energy
9
Q
What tumours have obesity as a risk factor?
A
Ovary
Breast
Endometrium
Colorectal
Oesophageal
Kidney
Gallbladder
Pancreas
Liver
Stomach
Thyroid gland
Bone marrow
Meninges
10
Q
Non-neoplastic diseases that obesity is a risk factor for
A
- type 2 diabetes mellitus
- ischaemic heart disease
- hypertension
- stroke
- Hyperlipidaemia
