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Health and Wellness Flashcards

Biomarkers and Parameters

1
Q

Normal Blood Pressure

A

Competency 3.2.1: Health & Wellness
<120 systolic
AND
<80 diastolic mmHg

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2
Q

Elevated Blood Pressure

A

Competency 3.2.1: Health & Wellness
120-129 systolic
AND
<80 diastolic mmHg

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3
Q

Hypertension

A

Competency 3.2.1: Health & Wellness
130-139 systolic
OR
80-89 diastolic mmHg

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4
Q

High Blood Pressure (Stage 2 Hypertension)

A

Competency 3.2.1: Health & Wellness

140+ systolic / OR 90+ diastolic mmHg

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5
Q

Crisis Blood Pressure

A

Competency 3.2.1: Health & Wellness
180+ systolic/ AND OR 120+diastolic mmHg

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6
Q

Optimal Cholesterol

A

Competency 3.2.6: Health & Wellness

Total ~150
Triglycerides <150
HDL
Men: ≥40
Women: ≥50
LDL ~100

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7
Q

High Blood Pressure Symptoms

A

Competency 3.2.1: Health & Wellness
None, “The Silent Killer”
Leads to heart disease and stroke

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8
Q

Type 1 Diabetes

A

Competency 3.2.2: Health & Wellness

● Pancreas not making insulin
● insulin-dependent
● Not preventable and no cure
● 5-10% of people with diabetes have T1D
● Requires insulin injections or pump

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9
Q

Type 2 Diabetes

A

Competency 3.2.2: Health & Wellness
● Insulin Resistant: body doesn’t use insulin well and can’t keep blood sugar at normal levels
● 90% of people with diabetes have Type 2.
● Develops over many years and can be prevented/delayed with healthy lifestyle changes

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10
Q

Type 1 Diabetes Risk Factors

A

Competency 3.2.2: Health & Wellness

● Family history
● Where you live
● Environment
● Autoimmune disease / damage to pancreatic cells

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11
Q

A1c Test

A

Competency 3.2.2: Health & Wellness

Average blood sugar over 2-3 months, % blood sugar attached to hemoglobin
No fasting required

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12
Q

Random Blood Sugar Test

A

Competency 3.2.2: Health & Wellness

Done anytime
≥200 mg/dL indicates diabetes

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13
Q

Oral Glucose Tolerance Test

A

Competency 3.2.2: Health & Wellness

Requires fasting, drinking sugar liquid as blood sugar levels tested over 2 hours
Normal: <140 mg/dL
Prediabetes: 140-199 mg/dL
Diabetes: ≥200 mg/dL

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14
Q

Fasting Blood Sugar Test

A

Competency 3.2.2: Health & Wellness

Fasting required
Normal: ≤99 mg/dL
Prediabetes: 100-125 mg/dL
Diabetes: ≥126 mg

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15
Q

Body Mass Index

A

Competency 3.2.3: Health & Wellness

(BMI) screening tool to estimate body fat; can be inaccurate for athletes and some ethnic groups (weight/height X 703 lbs = BMI)
Underweight: <18.5
Normal: 18.5-24.9
Overweight: 25-29.9
Obesity: >30.0

Obese Class I: 30-34.9
Obese Class II: 35-39.9
Obese Class III: >40

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16
Q

Waist Circumference

A

Competency 3.2.3: Health & Wellness

Measures waist inches, visceral fat; best predictor of metabolic risk, obesity

Men
Low Risk: ≤37 inches
Intermediate Risk: 37.1-39.9 inches
High Risk:＞40+ inches

Women
Low Risk: ≤31.5 inches
Intermediate Risk: 31.6-34.9 inches
High Risk:＞35 inches

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17
Q

Waist/Hip Ratio

A

Competency 3.2.3: Health & Wellness

WHR correlates to visceral fat
At risk measurements:
Men: >0.95
Women: >0.85

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18
Q

Exercise Recommendations

A

Competency 3.3.3: Health & Wellness

  1. Moderate intensity aerobic 150 min/week (30 min/day X 5 days) AND 2+ days muscle strength training
  2. Vigorous intensity aerobic 75 min/week (1 hour 15 minutes/week) ANDn2 days muscle strength training
  3. Mix moderate/vigorous aerobic 2 days/week AND 2 days muscle strength training
    *Older adults need BALANCE training in addition
    *Pregnant women can maintain prior to pregnancy exercise
    *Limited by chronic conditions, do as much to avoid inactivity. Some better than nothing.
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19
Q

Sodium

A

Competency 3.3.2: Health & Wellness

Dash Diet recommends <2,300mg/day
<1,500 lowers blood pressure more

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20
Q

Autogenic Training

A

Competency 3.3.5: Health & Wellness

Concentrate on physical sensations of
heaviness and warmth as relaxing different
parts of body

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21
Q

Health & Wellness

A

Competency 3.1.1: Health & Wellness

● more than the absence of disease

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22
Q

Health-Related Quality of Life

A

Competency 3.1.1: Health & Wellness

● (HRQOL) an individual’s or a group’s perceived
physical and mental health over time.
● Linked to patient outcomes
● Focus on deficits in patient function (pain,
negative effects)

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23
Q

Travis Illness-Wellness Continuum

A

Competency 3.1.1: Health & Wellness

● Wellness is a process, never a static state
● Wellness paradigm vs treatment paradigm
● Absence of illness does not indicate health or
optimal health.

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24
Q

Well Paradigm

A

Competency 3.1.1: Health & Wellness

● it’s not where patient is on the continuum, but the direction they’re facing at any point on the continuum

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25
Q

Treatment Paradigm

A

Competency 3.1.1: Health & Wellness

● Endpoint is death; healing from treatment
ends at neutral

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26
Q

Hypertension Warning Signs & Symptoms

A

Competency 3.2.1: Health & Wellness

● Often NO warning signs, silent killer
● Leads to heart disease and stroke

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27
Q

High Blood Pressure Risk Factors

A

Competency 3.2.1: Health & Wellness

● Age: risk increases with age
● Women as likely as men
● Race: people of African heritage
● Family history: 6/10 people who have diabetes also have HBP; about 9/10 Americans will develop HBP

28
Q

High Blood Pressure Modifiable Risk Factors

A

Competency 3.2.1: Health & Wellness

● Unhealthy Diet
● Physical Inactivity
● Obesity/Overweight
● Alcohol/Tobacco
● Low potassium/high salt intake

29
Q

Manage High Blood Pressure Plan

A

Competency 3.2.1: Health & Wellness

● Do NOT smoke
● Manage medications
● Exercise 150 min/week (Daily 30 minutes, 5
days/week)
● Healthy Diet: LIMIT sodium and alcohol
● Weight maintenance
● Stress management

30
Q

Diabetes Increases Risk for…

A

Competency 3.2.2: Health & Wellness

● Heart disease and stroke
● Lifestyle changes decrease risks

31
Q

Diabetes Symptoms

A

Competency 3.2.2: Health & Wellness

● increased urination often at night
● increased thirst
● unexplained weight loss but very hungry
● blurred vision
● numbness or tingling in hands/feet
● Very tired
● Dry skin
● Sores that heal slowly
● Type 1 may also have these

32
Q

Gestational Diabetes

A

Competency 3.2.2: Health & Wellness

● Pregnant women who have never had diabetes
● Increases the risk for type 2 diabetes later in
the mother’s life

33
Q

Pre-Diabetes

A

Competency 3.2.2: Health & Wellness

● Body cells don’t respond normally to insulin;
pancreas makes more insulin; blood sugar
rises
● Reversible

34
Q

Diabetes Risk Factors

A

Competency 3.2.2: Health & Wellness

● Age: 45 or older
● Race: American Indian, black, Asian, Hispanic, or Pacific Islander, and have at least one other risk factor
● Family history: parent or sibling with T2D
● Damaged pancreas cells
● Gestational Diabetes
● Environment
● Non-Alcoholic Fatty Liver Disease (NAFLD)

35
Q

Pre-Diabetes Risk Factor

A

Competency 3.2.2: Health & Wellness

● Having pre-diabetes is a risk factor for
developing diabetes in the future

36
Q

Diabetes Modifiable Risk Factors

A

Competency 3.2.2: Health & Wellness

● Overweight/ Obesity
● Physical Inactivity
● Pre-Diabetes
● High Blood Pressure
● High cholesterol/triglycerides
● Smoking
● Diet

37
Q

Obesity

A

Competency 3.2.3: Health & Wellness

● A complex disease that occurs when weight
is higher than what is healthy for height.
● SDOH (social determinants of health),
genetics, medications contribute.

38
Q

Obesity Increases Risk for…

A

Competency 3.2.3: Health & Wellness

● High Blood Pressure
● High LDL cholesterol, low HDL cholesterol, high levels of triglycerides
● Type 2 Diabetes
● Coronary Heart Disease
● Stroke
● Osteoarthritis
● Sleep apnea and breathing problems
● Some cancers (endometrial, breast, colon, kidney, gallbladder, and liver)
● Low quality of life
● Mental illness such as clinical depression, anxiety
● Body pain and difficulty functioning

39
Q

Leading Cause of Death in United States

A

Competency 3.2.4: Health & Wellness

● Heart Disease
● Coronary artery disease (CAD) is the most common type of heart disease in the United
States.

40
Q

Coronary Artery Disease (CAD)

A

Competency 3.2.4: Health & Wellness

● The first sign of CAD is often a heart attack.
● CAD is caused by plaque buildup in the wall
of the arteries that supply blood to the heart
● Angina, chest pain, is the most common
symptom of CAD.

41
Q

Heart Attack (myocardial infarction/MI) Signs & Symptoms

A

Competency 3.2.4: Health & Wellness

● Pain in jaw, neck, or back
● Weak, light-headed, or faint, angina, chest pain, pain in arms or shoulders
● Shortness of breath, tired, nauseous (women) ● Silent MI symptoms may be brief/mild
● 1 in 5 heart attacks are silent

42
Q

Heart Failure

A

Competency 3.2.4: Health & Wellness

● Heart can’t pump enough blood/oxygen to
organs

43
Q

Risk Factors for CAD

A

Competency 3.2.4: Health & Wellness

● Medical conditions: high blood pressure, high
cholesterol, diabetes.
● Behavior: unhealthy diet, physical inactivity,
obesity, excessive alcohol consumption, tobacco use
● Not modifiable Risk Factors: age, family history, male gender higher risk

44
Q

Stroke

A

Competency 3.2.4: Health & Wellness

● Leading cause of death for Men in the US
and disability, preventable and treatable
● Stroke risk increases with age, genetics,
family history

45
Q

Stroke Emergency Treatment

A

Competency 3.2.4: Health & Wellness

F.A.S.T.
● Face drooping ask to smile ● Arm weakness ask raise both arms
● Speech difficulty ask repeat a phrase
● Time to call 911

Treatment DELAY increases risk of permanent brain damage or death.

46
Q

Stroke Signs & Symptoms

A

Competency 3.2.4: Health & Wellness

● Sudden numbness or weakness in the face, arm, or leg, especially on one side of the body
● Sudden confusion, trouble speaking, or difficulty understanding others speech
● Sudden trouble seeing in one or both eyes
● Sudden trouble walking, dizziness, loss of balance, or lack of coordination
● Sudden severe headache with no known cause

47
Q

Causes of Stroke

A

Competency 3.2.4: Health & Wellness

● Heart disease, high blood pressure, atrial
fibrillation, high cholesterol, and diabetes.
● If you have had a stroke, you are at high risk
for another stroke.

48
Q

Ischemic Stroke

A

Competency 3.2.4: Health & Wellness

● Blood clots or particles block blood vessels to
brain
● Plaque can cause blockages by building up
in the blood vessels

49
Q

Hemorrhagic Stroke

A

Competency 3.2.4: Health & Wellness

● Blood vessels burst in the brain and damage
surrounding brain tissue.
● Surgery treatment

50
Q

Metabolic Syndrome/Insulin Resistance

A

Competency 3.2.5: Health & Wellness

● Group of Risk factors that increase risk for heart disease, diabetes and stroke.
● Insulin Resistance Syndrome

Metabolic Syndrome:
Must have 3 out of 5 to diagnose
1. Abdominal obesity/large waistline/apple shaped
2. High triglyceride level (150+) or on medication for high triglycerides
3. Low HDL cholesterol (Men >40 and Women >50) or on medication to treat low HDL
4. High blood pressure or on blood pressure medication
5. High fasting blood sugar or on medications to treat high blood sugar

51
Q

Arthritis

A

Competency 3.2.5: Health & Wellness

● Inflammation or swelling of one or more joints, tissues around the joint, and connective tissues.
● Degenerative Joint Disease

52
Q

Most Common Form of Arthritis

A

Competency 3.2.5: Health & Wellness

● Osteoarthritis: breakdown of cartilage and
bone within a joint
● No cure

53
Q

Signs & Symptoms of Osteoarthritis

A

Competency 3.2.5: Health & Wellness

● Not usually bilateral
● Pain or aching
● Stiffness
● Decreased range of motion (or flexibility)
● Swelling

54
Q

Osteoarthritis Lifestyle Modification Plan

A

Competency 3.2.5: Health & Wellness

● Quit smoke/drinking
● Exercise
● Manage weight
● Protect joints
● Self-management
● Healthy Diet

55
Q

Osteoarthritis Risk Factors

A

Competency 3.2.5 : Health & Wellness

● Smoking
● Unhealthy diet
● Physically Inactive
● Overweight/Obese

56
Q

Rheumatoid Arthritis Signs & Symptoms

A

Competency 3.2.5: Health & Wellness

● Pain or aching in more than one joint
● Stiffness in more than one joint
● Tenderness and swelling in more than one joint
● The same symptoms bilaterally on both sides of the body (e.g., both hand or both knees)
● Weight loss
● Fever
● Fatigue or tiredness

57
Q

Fibromyalgia Signs, Symptoms & Treatment

A

Competency 3.2.5: Health & Wellness

● Pain and stiffness all over the body
● Fatigue and tiredness
● Depression and anxiety
● Sleep problems
● Problems with thinking, memory, and concentration
● Headaches including migraines

*Other symptoms may include:
▪ Tingling or numbness in hands and feet
▪ Pain in the face or jaw, including disorders of the jaw TMJ, GI problems, abdominal pain, bloating, constipation, and IBS

58
Q

Common Factor in Most Chronic Diseases

A

Competency 3.2.5: Health & Wellness

● Chronic inflammation
● Acute inflammation is a healthy response to
injury, but chronic inflammation leads to disease

59
Q

Anti-Inflammatory Diet

A

Competency 3.2.5: Health & Wellness

● Vegetables (green, leafy)
● Fruit
● Nuts
● Fatty fish
● Olive oil
● Tomatoes

60
Q

C-Reactive Protein (CRP)

A

Competency 3.2.5: Health & Wellness
● Made by the live
● Higher levels, less blood flow
● Lab measurement indicating inflammation in
the body

61
Q

LDL

A

Competency 3.2.6: Health & Wellness

● AKA “bad cholesterol”
● Low Density Lipoproteins
● Lead to plaque buildup in arteries, heart
disease, and stroke

62
Q

HDL

A

Competency 3.2.6: Health & Wellness

● High Density Lipoprotein
● Carries bad LDL out of body
● High is good

63
Q

My Plate - USDA

A

Competency 3.3.2: Health & Wellness

● Fruits and vegetables half the plate:
Juice can be a fruit
● Make half of grains whole grains. Refined grain choices should be enriched with B vitamins and iron. Fiber is not added back to enriched grains
● Vary protein: Seafood, meat, poultry, and eggs, beans, peas, and lentils, nuts, seeds, and soy
● Dairy: low fat or fat-free dairy includes milk, yogurt, cheese, lactose-free milk and fortified soy milk and yogurt

64
Q

Harvard Healthy Eating

A

Competency 3.3.2: Health & Wellness

● Focuses on QUALITY of diet
● Fruits and Veggies: 1⁄2 of plate. Aim for color and variety; potatoes don’t count as vegetables ● Whole grains: 1⁄4 of plate
● Protein: 1⁄4 of plate. Limit red meat, and avoid processed meats such as bacon and sausage.
● Hydration: Drink water, coffee and tea. Skip sugary drinks, limit milk and dairy products to one to two servings per day, and limit juice to a small glass per day.
● Stay Active: The red figure running across the Healthy Eating Plate is a reminder
● Includes Healthy Oils

65
Q

DASH Diet

A

Competency 3.3.2: Health & Wellness

● Hypertension Diet
● Lower in sodium 2300 mg
● Vegetables, fruits, and whole grains
● Fat-free or low-fat dairy products
● Limit high saturated and trans fat
● Limit sugar-sweetened beverages and sweets
● Rich in potassium, calcium, magnesium, fiber,
and protein

66
Q

Adequate Sleep

A

Competency 3.3.4: Health & Wellness

● Short sleep is < 6 hours/night.
● Necessary for proper immune, endocrine,
and neurological functioning
● Lack of sleep linked to traffic accidents, work
errors, and decreased productivity.

67
Q

Sleep Hygiene

A

Competency 3.3.4: Health & Wellness

● Consistent to bed and wake at the same time each night/day
● bedroom is quiet, dark, relaxing, and at a comfortable temperature
● Remove electronic devices from bedroom
● Avoid large meals, caffeine, and alcohol before bedtime
● Exercise during the day

health nerds (3 decks)

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