test 1 Flashcards
(191 cards)
1
Q
What does the WHO define health as?
A
“a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity (illness).”
“Health” is the goal we strive to achieve for optimal function and state of being for body, mind, and spirit.
2
Q
What does WHO define wellness as?
A
“a positive approach to living” and encompasses “the optimal state of health of individuals and groups”
Wellness is the lifelong, daily process of conscious (and unconscious) choices and actions, not only for self, but also for community and the planet.
3
Q
what are the Dimensions of Wellness model:
A
8 mutually interdependent elements of personal wellness that influence our wellness, quality of life and longevity
4
Q
Name the 8 Dimensions of Wellness
A
- Environmental: good health by occupying pleasant, stimulating environments that support well-being
- Intellectual: recognizing creative abilities and finding ways to expand knowledge and skills
- Physical: recognizing the need for physical activity, diet, sleep and nutrition
- Occupational: personal satisfaction and enrichment derived from one’s work
- Spiritual: expanding our sense of purpose and meaning in life
- Social: developing a sense of connection, belonging, and a well-developed support system
- Financial: satisfaction with current and future financial situations
- Emotional: coping effectively with life and creating satisfying relationships
5
Q
What is the Illness-Wellness Continuum, and how does it describe the stages of health?
A
The Illness-Wellness Continuum is a model that illustrates the spectrum of health, ranging from premature death (illness) to high-level wellness. It highlights how individuals can move between states of disease and wellness based on their lifestyle choices, medical care, and personal health habits.
Illness side (0-3): Includes disease, poor health, and symptoms requiring medication, surgery, or therapy.
Comfort Zone (4-6): A neutral state with no symptoms but inconsistent health habits, creating a false sense of wellness.
Wellness side (7-10): Characterized by good health, regular exercise, proper nutrition, wellness education, and an active lifestyle, leading to optimal health and full function.
The model suggests that wellness is a proactive process and not just the absence of disease.
6
Q
What are social determinants of health?
A
Social determinants of health are the non-medical factors that influence health outcomes, including:
Income and social status
Education and literacy
Employment and working conditions
Social support networks
Physical and built environment
Health services and access
Gender, culture, and discrimination
Psychological stress and mental health
Housing stability and food security
7
Q
what are the 17 Sustainable Development Goals (SDGs)
A
- No Poverty – End poverty in all its forms everywhere.
- Zero Hunger – End hunger, achieve food security, and promote sustainable agriculture.
- Good Health and Well-being – Ensure healthy lives and promote well-being for all.
- Quality Education – Ensure inclusive and equitable quality education for all.
- Gender Equality – Achieve gender equality and empower all women and girls.
- Clean Water and Sanitation – Ensure availability and sustainable management of water and sanitation.
- Affordable and Clean Energy – Ensure access to affordable, reliable, sustainable, and modern energy.
- Decent Work and Economic Growth – Promote sustained, inclusive, and sustainable economic growth, employment, and decent work for all.
- Industry, Innovation, and Infrastructure –
Build resilient infrastructure, promote sustainable industrialization, and foster innovation. - Reduced Inequalities – Reduce inequality within and among countries.
- Sustainable Cities and Communities – Make cities and human settlements inclusive, safe, resilient, and sustainable.
- Responsible Consumption and Production – Ensure sustainable consumption and production patterns.
- Climate Action – Take urgent action to combat climate change and its impacts.
- Life Below Water – Conserve and sustainably use the oceans, seas, and marine resources.
- Life on Land – Protect, restore, and promote sustainable use of terrestrial ecosystems.
- Peace, Justice, and Strong Institutions –
Promote peaceful and inclusive societies, access to justice, and strong institutions. - Partnerships for the Goals – Strengthen global partnerships to support and achieve the goals.
These goals aim to address global challenges and create a better future for all by 2030.
8
Q
What is the relationship between the amygdala and the prefrontal cortex in emotional processing and decision-making?
A
The amygdala controls emotions and reacts quickly to stress, triggering fear, anger, or panic (fight-flight-freeze-appease). The prefrontal cortex helps with thinking, reasoning, and self-control. When we’re stressed, the amygdala can take over (amygdala hijack), making it hard to think clearly. But with practice, we can use the prefrontal cortex to calm down and make better decisions.
9
Q
What is the brain also known as?
A
Central Command Center
10
Q
What are the two main branches of the Autonomic Nervous System (ANS), and what are their functions?
A
The Sympathetic Nervous System (SNS) (brain) triggers the fight-or-flight response, preparing the body for action. The Parasympathetic Nervous System (PNS) activates rest-and-digest, helping the body relax and recover.
11
Q
How does the Sympathetic Nervous System (SNS) affect the body?
A
It acts like a gas pedal, increasing alertness, heart rate, and energy while reducing digestion to prepare for a threat.
12
Q
What does the Parasympathetic Nervous System (PNS) do?
A
It works like a brake pedal, slowing the body down, aiding digestion, and promoting relaxation and recovery.
13
Q
Why is balancing the SNS and PNS important?
A
Too much SNS activation leads to chronic stress, while PNS helps restore balance, ensuring proper digestion, relaxation, and overall health.
14
Q
What is the role of the hypothalamus in the body?
A
The hypothalamus regulates homeostasis, controlling vital functions like temperature, blood pressure, mood, hunger, thirst, sex drive, and sleep. It links the nervous and endocrine systems.
15
Q
What is the HPA axis, and why is it important?
A
The Hypothalamic-Pituitary-Adrenal (HPA) axis is the body’s stress response system, acting like a thermostat to regulate cortisol and trigger the fight-or-flight response.
16
Q
What hormone is released in response to stress, and where is it produced?
A
Cortisol is released by the adrenal glands (located on top of the kidneys) in response to stress.
17
Q
What are the beneficial functions of cortisol?
A
Cortisol helps regulate blood pressure, mobilizes glucose for energy, and reduces inflammation.
18
Q
Why can high levels of cortisol be harmful?
A
Chronic high cortisol can lead to health problems like increased blood pressure, metabolic issues, and weakened immune function.
19
Q
What is the role of the HPA axis in stress regulation?
A
The HPA axis controls the body’s stress response, sending signals via nerves, neurotransmitters, and hormones like cortisol to regulate body functions.
20
Q
How does the HPA axis impact the body?
A
It affects cognition/emotions, immune function, metabolism, and digestion by transmitting stress signals throughout the body.
21
Q
Why is cortisol important, and what happens if levels are too high?
A
Cortisol helps with focus, energy, and metabolism, but chronically high levels can lead to issues like autoimmune, cardiovascular, and digestive disorders.
22
Q
What factors influence how stress affects the body?
A
Genetics, lifestyle, and environment all interact to determine individual susceptibility to stress-related diseases.
23
Q
How many nerve endings are in the gut?
A
The enteric nervous system contains 200-600 million nerve endings embedded throughout the digestive tract.
24
Q
Why does stress often “show up” in the digestive system?
A
The gut has its own nervous system, called the Enteric Nervous System (ENS), which communicates with the brain. Stress affects gut function by altering motility (movement of food), releasing stress hormones, and influencing pain perception. The gut also sends signals back to the brain, meaning digestive health can impact emotions, thoughts, and behaviors.
25
Stress-related GI distress is known as:
Functional Gastrointestinal Disorder (FGID), which includes conditions like IBS (Irritable Bowel Syndrome) and acid reflux.
26
What digestive issues are linked to stress?
Stress can cause or worsen acid reflux, gallstones, ulcers, nausea, appetite suppression, indigestion, intestinal pain, bloating, constipation, diarrhea, diverticulitis, IBS, and IBD (Crohn’s Disease, ulcerative colitis).
27
What percentage of people will experience a functional gastrointestinal disorder in their lifetime?
Between 35-70% of people will experience a functional gastrointestinal disorder at some point in their lives.
28
What is the gut-brain axis?
The gut-brain axis is a bi-directional communication system between the gut, nervous system, and immune system that affects thoughts, mood, and behavior.
29
How does gut bacteria influence the brain?
Gut bacteria interact with the nervous and immune systems, sending signals to the brain that impact cognition, mood, and behavior.
30
What major nerve is involved in gut-brain communication?
The vagus nerve plays a key role in transmitting signals between the gut and the brain.
31
Through what pathways does the gut communicate with the brain?
Communication occurs via immune pathways, endocrine (hormonal) pathways, and neural pathways.
32
What lifestyle factors impact the health of the gut-brain axis?
Diet, stress, sleep, exercise, and gut microbiome diversity all affect gut-brain communication.
33
How does the immune system play a role in the gut-brain axis?
Gut bacteria interact with immune cells, influencing inflammation and brain function, which affects mood and behavior.
34
What is the "take home" message from Dr. Maté on stress and the immune system?
The "take-home" message from Dr. Gabor Maté on stress and the immune system is that chronic stress plays a major role in the development of illness, including autoimmune diseases. When the body is under prolonged stress, the immune system can become dysregulated, leading to inflammation, immune system overactivity, and even the body attacking its own cells. His work emphasizes that emotional repression, unresolved trauma, and chronic stress weaken the body's natural defenses, increasing the risk of disease.
In short: Long-term stress can harm the immune system, contributing to chronic illness and autoimmune diseases. Managing stress, addressing emotional health, and setting boundaries are crucial for overall well-being.
35
What is a communicable disease?
A disease that spreads person-to-person through air, fluids, surfaces, or vectors (e.g., insects). It is typically contagious and often acute.
36
What is a chronic (non-communicable) disease?
A long-term condition that is not contagious, often caused by genetics, lifestyle, and environmental factors. It lasts more than a year and affects quality of life.
37
How do communicable and chronic diseases differ?
Communicable diseases spread between people (e.g., flu, E. coli), while chronic diseases develop over time and are not contagious (e.g., diabetes, Alzheimer’s).
38
Give two examples of communicable diseases.
Flu, E. coli, COVID-19, STIs, Lyme disease, chickenpox.
39
Give two examples of chronic diseases.
Cardiovascular disease (CVD), type 2 diabetes, Alzheimer’s, cancer.
40
What factors contribute to chronic diseases?
Genetics, lifestyle, environment, age, and gender all play a role in chronic disease development.
41
What is cardiometabolic health?
Cardiometabolic health refers to the overall function of the heart, blood vessels, metabolism, and related organs, including the kidneys, liver, and endocrine system. It involves factors like blood pressure, cholesterol, blood sugar, and inflammation.
42
What are key health indicators of cardiometabolic disease?
Blood pressure
Blood lipid levels (LDL, HDL, triglycerides)
Blood glucose and insulin response
Body fat distribution
Inflammation and immune markers
Kidney and liver function
43
What is metabolic syndrome?
A cluster of conditions that increase the risk of heart disease, diabetes, and stroke. Diagnosis requires having three or more of the following factors.
44
What are the diagnostic criteria for metabolic syndrome? (Need 3+ factors)
Abdominal obesity (central/visceral fat)
High triglycerides
Low HDL cholesterol
Elevated fasting glucose
Hypertension (high blood pressure)
45
Why is metabolic syndrome important?
It is linked to chronic low-grade inflammation and increases the risk of cardiovascular disease (CVD), kidney disease (CKD), type 2 diabetes, and other metabolic disorders.
46
What is the main difference between Type 1 and Type 2 diabetes?
Type 1 diabetes: The body does not produce insulin.
Type 2 diabetes: The body does not use insulin properly (insulin resistance).
47
What is the treatment difference between Type 1 and Type 2 diabetes?
Type 1: Must take insulin.
Type 2: May take insulin but can often be managed with diet, exercise, and oral medications.
48
How is Alzheimer's related to dementia?
Alzheimer’s is a type of dementia and is responsible for 60-80% of all dementia cases.
49
What is the key difference between Alzheimer's and other types of dementia?
Alzheimer's is a specific brain disease, while dementia is a broad term for various cognitive impairments.
50
What is unconscious bias?
Unconscious bias, also called implicit bias, is an automatic judgment or assumption about people or situations without conscious awareness.
51
What influences unconscious bias?
Stereotypes, socialization, culture, friends, and family shape our unconscious biases.
52
What is the impact of unconscious bias?
It affects the way we treat others, make decisions, and perceive people based on assumptions rather than facts.
53
What is halo bias?
Assuming someone is good based on one positive trait (e.g., thinking a well-dressed person is honest).
54
What is horn bias?
Assuming someone is bad based on one negative trait (e.g., thinking a casually dressed person is dishonest).
55
What are some other examples of unconscious bias?
Affinity bias: Preferring people similar to us.
Confirmation bias: Seeking information that confirms existing beliefs.
Groupthink: Following the opinions of a group instead of independent thinking.
56
What are strategies to reduce unconscious bias?
Be aware of bias.
Spend time with diverse people.
Challenge assumptions and stereotypes.
57
What are different types of privilege?
Economic privilege – Access to financial resources and opportunities.
Racial privilege – Benefits associated with racial identity.
Gender privilege – Advantages based on gender (e.g., male privilege).
Educational privilege – Access to quality education and learning resources.
Able-bodied privilege – Lack of barriers faced by people with disabilities.
Heterosexual privilege – Social acceptance of being straight.
Citizenship privilege – Legal rights and protections based on nationality.
58
What is intersectionality?
Intersectionality is the concept that multiple aspects of identity (e.g., race, gender, class, disability) overlap to shape a person's experiences, especially in terms of discrimination and privilege.
59
Who introduced the concept of intersectionality?
Kimberlé Crenshaw, a civil rights advocate and scholar.
60
What are some marginalized communities affected by intersectionality?
Women of color
LGBTQ+ individuals
People with disabilities
Low-income communities
Immigrants and refugees
61
What are some examples of "isms" (types of discrimination)?
Racism – Discrimination based on race
Sexism – Discrimination based on gender
Classism – Discrimination based on socioeconomic status
Ableism – Discrimination against people with disabilities
Homophobia – Discrimination against LGBTQ+ individuals
Xenophobia – Discrimination against immigrants/foreigners
62
How can understanding intersectionality help create a more just society?
It helps recognize overlapping systems of oppression, promotes equity, and encourages inclusive policies and social change.
63
What does the data on discrimination in Canada suggest?
Certain groups, such as Muslims, Indigenous people, and Black people, report experiencing the highest levels of discrimination, highlighting systemic bias in society.
64
What is the most common motivation for police-reported hate crimes in Canada (2021)?
Race or ethnicity was the most reported motive, followed by religion and sexual orientation, indicating persistent racial and religious bias in hate crimes.
65
What does the Toronto median employment income data show?
There is a clear income gap by race and gender, with white and Japanese men earning the most, while Black and West Asian women earn the least.
66
What does the healthcare data suggest about systemic bias in Canada’s healthcare system?
Black and Indigenous populations have higher odds of experiencing health conditions like heart disease and hypertension, reflecting disparities in healthcare access and treatment.
67
What impact has Quebec’s Bill 21 had on religious minorities?
Many religious minorities, especially Muslim women, report increased discrimination, career changes, and concerns about job prospects due to the law.
68
What is the difference between calling out and calling in?
Calling out: Publicly addressing problematic behavior or speech, often to hold someone accountable.
Calling in: A more private, constructive conversation, aiming to educate and encourage change without shaming.
69
How is emotional suppression in boys linked to societal issues?
Societal norms discourage boys from expressing emotions, leading to mental health struggles, difficulty forming relationships, and increased risk of aggression or isolation.
70
What are three key areas where boys and men face challenges today?
Education – Lower academic performance and engagement.
Employment and earning power – Wage stagnation and job instability.
Family units and fatherhood – Struggles with father roles and relationship expectations.
71
What is the difference between pity, sympathy, empathy, and compassion?
Pity: Acknowledging someone’s suffering but feeling detached.
Sympathy: Caring about someone’s suffering but not feeling it yourself.
Empathy: Feeling and understanding someone’s suffering.
Compassion: Wanting to relieve someone’s suffering and taking action.
72
What is DEIB?
Diversity – The presence of different identities (race, gender, ability, etc.).
Equity – Ensuring fair access and opportunities based on individual needs.
Inclusion – Creating spaces where everyone feels accepted and valued.
Belonging – A deeper emotional state where individuals feel truly included and respected.
Key Takeaway: DEIB promotes fairness, representation, and a sense of community in workplaces and society.
73
Why Are Diagnosis Rates for Mental Health Disorders Higher in Women?
Women are diagnosed more often due to biological, psychological, and social factors:
Hormones & Brain Chemistry: Fluctuations in estrogen and serotonin affect mood.
Coping Styles: Women tend to internalize stress (leading to anxiety/depression), while men may externalize it (leading to substance use).
Social Pressures: Gender roles, caregiving stress, and workplace challenges increase mental strain.
Help-Seeking Behavior: Women are more likely to seek mental health support, leading to higher reported diagnoses.
Trauma & Abuse: Women experience higher rates of domestic violence and sexual abuse, increasing their risk of mental health issues.
Medical Bias: Mental health symptoms in men may be underdiagnosed or misdiagnosed.
74
What social and cultural factors contribute to poor mental health?
Poverty, unemployment, discrimination, lack of healthcare, social exclusion, trauma, violence, and housing insecurity.
75
How does economic inequality impact mental health?
Low-income individuals have higher rates of mental illness due to financial stress, food insecurity, poor housing, and limited access to healthcare.
76
Which populations are most affected by mental health disparities?
Low-income individuals, LGBTQ+ youth, Indigenous communities, people experiencing homelessness, and individuals with disabilities.
77
How does homelessness impact mental health?
Homeless individuals experience higher rates of depression, anxiety, substance use, and social isolation due to unstable living conditions and lack of support.
78
How does discrimination impact mental health in marginalized communities?
Systemic racism, social exclusion, and generational trauma lead to higher rates of anxiety, depression, and PTSD in Indigenous and racialized communities.
79
What modern social issues contribute to mental health problems?
Job insecurity, rising living costs, social media misinformation, political conflicts, and environmental crises all contribute to increased stress and anxiety.
80
What are the mental health effects of discrimination against LGBTQ+ youth?
LGBTQ+ youth face higher risks of bullying, depression, suicide, homelessness, and substance abuse due to social stigma and exclusion.
81
How are mental health conditions linked to disability?
4 in 5 people with a mental health-related disability also have another disability, with 63% experiencing chronic pain, worsening their overall health.
82
What social programs can improve mental health in a population?
Affordable mental health care, housing assistance, job training, anti-discrimination policies, and community peer support programs can help reduce mental health disparities.
83
What is social stigma, and how can you recognize a stigma statement?
Social stigma refers to negative attitudes and discrimination toward people with mental health conditions. A stigma statement is a false or harmful belief, such as "People with depression are just lazy" or "Mental illness is just an excuse." These statements dismiss real struggles and discourage people from seeking help. Recognizing and challenging stigma helps create a more supportive and understanding society.
84
How does chronic stress affect the HPA (hypothalamic-pituitary-adrenal) axis?
Chronic stress overactivates the HPA axis, leading to excessive cortisol release, which can disrupt bodily functions, weaken the immune system, and contribute to anxiety and depression.
85
Which brain regions are most affected by chronic stress?
The amygdala becomes overactive, increasing fear and emotional responses, the hippocampus shrinks, impairing memory and learning, and the prefrontal cortex weakens, reducing emotional regulation and decision-making.
86
How does chronic stress impact brain function?
In a stressed brain, the prefrontal cortex loses control over emotions and actions, while the amygdala becomes hyperactive, increasing stress, anxiety, and impulsive behavior.
87
What structural changes occur in the brain due to prolonged stress?
Chronic stress causes the hippocampus to shrink, reducing memory capacity, the prefrontal cortex to weaken, impairing self-control, and the amygdala to grow, increasing fear and anxiety responses.
88
What stress hormone negatively impacts brain function, and how?
Cortisol, released during prolonged stress, can damage neurons, shrink the hippocampus, and weaken the immune system, leading to long-term cognitive and emotional difficulties.
89
What are common signs and symptoms of anxiety?
Excessive worry or fear
Racing thoughts and difficulty concentrating
Restlessness and irritability
Increased heart rate and sweating
Trouble sleeping
90
What are the symptoms of depression related to feelings, behavior, and thoughts?
Feelings: Persistent sadness, hopelessness, guilt
Behavior: Withdrawal from activities, fatigue, changes in sleep and appetite
Thoughts: Negative self-talk, difficulty concentrating, suicidal thoughts
91
Which area of the brain is responsible for anxiety, and which part helps regulate it?
Amygdala: Triggers fear and anxiety responses
Prefrontal Cortex: Helps regulate and control anxiety
92
What are common causes of depression?
Genetic predisposition
Chronic stress and trauma
Chemical imbalances in the brain
Lack of social support
Major life changes or loss
93
What is the number someone can call or text for suicide prevention and crisis support?
988, available 24/7
94
5 actions steps for helping someone experiencing an emotional crisis.
Be There – Show up, listen, and let them know they are not alone.
Ask Directly – Don’t be afraid to ask if they are struggling with suicidal thoughts.
Keep Them Safe – Remove immediate dangers and help them find a safe environment.
Help Them Connect – Encourage them to seek professional help, support groups, or crisis helplines (9-8-8, 8-1-1).
Follow Up – Check in regularly to provide continued emotional support.
95
What is the scientific name for our inner voice, and why is it important?
The verbal working memory system helps us keep information active, plan, prepare, maintain self-control, and shape our identity through storytelling.
96
How can excessive inner voice chatter negatively affect us?
It can cause loss of focus, relationship conflicts, displaced aggression, and keep us in stress mode, leading to chronic health issues like inflammation, cardiovascular disease, and even cancer.
97
What is one strategy to help control excessive inner voice chatter?
Creating routines and rituals helps us control our thoughts rather than being controlled by them. Other strategies include movement, breathing exercises, art, and spending time in nature.
98
Why do negative events impact us more than positive ones?
Negativity bias means our brains focus more on negative events because, evolutionarily, it helped humans detect threats and survive.
99
How does rumination (repeating negative thoughts) affect mental health?
It is linked to anxiety, depression, sleep disorders, OCD, and phobias, as constant negative thinking reinforces stress responses.
100
How does having a sense of purpose impact mental health?
People with a strong sense of purpose show better mental well-being, resilience, and overall life satisfaction, which contributes to longevity and emotional stability.
101
What are the three components of self-compassion?
Mindfulness – Being aware and staying in the present.
Kindness – Comforting and soothing ourselves in adversity.
Common Humanity – Accepting suffering as a shared human experience.
102
What are the four domains of resilience?
Physical – Flexibility, endurance, strength.
Mental – Focus, adaptability, problem-solving.
Emotional – Self-regulation, positive outlook.
Spiritual – Commitment to values, tolerance of others' beliefs.
103
What are the key differences between stress and burnout?
Stress: Over-reactive, anxious, wired, mind racing, trouble sleeping.
Burnout: Numb, apathetic, unmotivated, physically exhausted, brain fog, excessive sleep but still fatigued.
104
What are common symptoms of burnout?
Physical: Chronic fatigue, frequent illness, sleep disturbances.
Emotional: Increased anxiety, depression, mood swings.
Behavioral: Lack of motivation, withdrawal, poor work performance.
105
Which professions have the highest rates of burnout?
Healthcare workers (physicians, nurses, paramedics)
Teachers & educators
Public service workers
Police officers & social workers
106
How can internalized stress impact the body?
Chronic stress increases cortisol levels, leading to:
Weakened immune system – More prone to illness
Heart disease – Increased risk of cardiovascular issues
High blood pressure & high blood sugar – Increased risk of diabetes and stroke
Digestive issues – Stomach pain, IBS, gut problems
Nerve problems – Chronic pain, tingling sensations
Mental health effects – Anxiety, depression, headaches
107
What are the four key happiness neurotransmitters and their roles?
Dopamine – Motivation, learning, pleasure.
Oxytocin – Trust, bonding, social connection.
Serotonin – Mood stability, self-esteem, social belonging.
Endorphins – Pain relief, euphoria, stress reduction.
108
Match the neurotransmitter to its function:
Dopamine – Reward chemical for motivation and goal completion.
Oxytocin – Love hormone for bonding and trust.
Serotonin – Mood stabilizer for happiness and self-esteem.
Endorphins – Euphoric chemical that reduces pain and stress.
109
How can you naturally boost happiness neurotransmitters?
Dopamine – Completing tasks, exercising, listening to music.
Oxytocin – Socializing, physical touch, playing with pets.
Serotonin – Sunlight exposure, meditation, exercise.
Endorphins – Laughter, dark chocolate, stretching.
110
What happens when you lack key neurotransmitters?
Dopamine Deficiency – Procrastination, fatigue, lack of motivation.
Oxytocin Deficiency – Loneliness, stress, social withdrawal.
Serotonin Deficiency – Anxiety, depression, mood swings, insomnia.
Endorphin Deficiency – Increased pain sensitivity, low resilience to stress.
111
How does practicing controlled breathing affect stress hormones?
Decreases daily circulating cortisol levels → Less stress, improved emotional regulation.
Reduces chronic stress response → Prevents long-term negative effects of cortisol on the body.
112
How does controlled breathing influence the autonomic nervous system?
"Dials up" the parasympathetic nervous system (rest and digest) → Promotes relaxation.
"Dials down" the sympathetic nervous system (fight or flight) → Reduces stress and anxiety.
Techniques: Breath holds, longer exhales, reducing breaths per minute.
113
How does controlled breathing impact focus and memory?
Enhances focus → Increased oxygen supply to the brain.
Improves memory retention → Reduces mental fatigue, supports neuroplasticity.
Promotes mental clarity → Less stress = better cognitive function.
113
What is neuroplasticity, and how does it affect the brain?
Neuroplasticity is the brain’s ability to reorganize and create new neural connections.
Like a muscle, the brain can be strengthened through CBT, meditation, and mind-body activities.
Practice and repetition reinforce positive neural pathways.
114
How can you actively shape your brain’s neural pathways?
Cognitive Behavioral Therapy (CBT) – Helps rewire negative thought patterns.
Meditation and mindfulness – Strengthens focus and emotional regulation.
Learning new skills – Enhances memory and cognitive function.
115
How does neuroplasticity regulate stress and relaxation?
Strengthens brain regions like the prefrontal cortex and hippocampus → Improves memory, focus, relaxation.
Weakens overactive connections in the amygdala → Reduces stress and emotional reactivity.
Regular mind-body training promotes long-term resilience and emotional balance.
116
List at least 8 scientifically-proven benefits of practicing meditation.
Stress Reduction: Meditation effectively lowers stress levels by decreasing the production of stress hormones like cortisol.
Anxiety Control: Regular meditation helps reduce symptoms of anxiety disorders, promoting a calmer state of mind.
Enhanced Emotional Health: Meditation fosters a more positive outlook on life and improves self-image, contributing to better emotional well-being.
Improved Attention and Concentration: Mindfulness meditation strengthens the ability to focus and maintain attention, enhancing cognitive performance.
Better Sleep Quality: Incorporating meditation into your routine can help reduce insomnia and improve overall sleep quality.
Pain Management: Meditation alters the perception of pain in the brain, serving as a valuable complementary technique for managing chronic pain conditions.
Lower Blood Pressure: Regular meditation practice has been linked to reduced blood pressure, decreasing the risk of heart disease.
Enhanced Self-Awareness: Meditation encourages a deeper understanding of oneself, leading to personal growth and improved self-awareness.
117
What is the stress-buffering hypothesis?
strong social support reduces the activity of stress-related neurobiological systems (e.g., HPA axis, limbic system).
118
How does stress buffering hypothesis relate social connection to health and longevity?
Social connections, like support from family, friends, or a community, act as a buffer against stress and fear responses.
From an evolutionary perspective, humans thrived in tribal groups (~150 people), which provided safety and reduced stress response activation.
When socially connected, the brain perceives safety, reducing chronic stress, inflammation, and illness risk, ultimately promoting health and longevity.
119
How has MDMA been used in the treatment of PTSD?
In professionally supervised and controlled settings, MDMA has been used alongside talk therapy to help treat PTSD.
Studies show that MDMA can reduce fear and defensiveness, increase emotional openness, and enhance the therapeutic process.
120
Has the FDA approved MDMA for clinical use in PTSD treatment?
No, the FDA has not yet formally approved MDMA for clinical use.
While research supports its potential benefits, it is still undergoing clinical trials and regulatory review.
121
What are the effects of MDMA that make it useful in PTSD treatment?
MDMA increases serotonin, dopamine, and oxytocin, promoting trust and emotional processing.
It reduces activity in the amygdala, decreasing fear response and allowing deeper trauma processing.
Enhances therapeutic engagement by improving emotional regulation and resilience.
122
Which two lifestyle factors appear to have the biggest impact on regulating our circadian rhythm (24-hr sleep-wake cycle)?
1. Avoiding Light Exposure During Nighttime Hours: Exposure to light during the night, particularly between 11:00 PM and 4:00 AM, can disrupt our circadian rhythm. Light exposure during this period can decrease the brain neurotransmitter dopamine, which is associated with reward and motivation, leading to a pro-depressive effect on the mind.
2. Seeking Light Exposure During Daytime: Adequate exposure to natural light during the day is crucial for maintaining a healthy circadian rhythm. Daytime light exposure significantly reduces the risk of mental health conditions; for example, the risk of depression can be reduced by 20%.
123
How many hours of sleep do adults need per night for optimal health?
Adults should aim for 7 to 9 hours of sleep per night to support overall well-being.
124
How long does it take for caffeine to be fully metabolized in the body?
Caffeine has a half-life of about 5 hours, but it can take up to 10 hours for the body to fully metabolize it. To prevent sleep disruption, avoid caffeine at least 10 hours before bedtime.
125
How much morning sunlight exposure is recommended for a healthy circadian rhythm?
At least 15 minutes of natural sunlight exposure in the morning helps regulate the circadian clock and improves sleep quality.
126
What is the recommended window of time to avoid exposure to bright light at night?
Avoid bright light exposure between 11:00 PM and 4:00 AM to prevent melatonin disruption and maintain a healthy sleep cycle.
127
What is the ideal room temperature for quality sleep?
The ideal sleep temperature is 63-68°F (17-20°C) to support restful sleep.
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Can social determinants like income, education, and job stability affect sleep quality?
Yes! Lower income, less education, and job instability are linked to worse sleep quality, irregular sleep patterns, and higher stress levels that disrupt rest.
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How is poor sleep linked to memory loss and the progression of Alzheimer’s?
Chronic poor sleep is associated with memory loss and an increased risk of Alzheimer’s disease. During deep sleep, the brain clears out beta-amyloid, a toxic protein linked to Alzheimer’s. Sleep deprivation allows these proteins to build up, contributing to cognitive decline and neurodegeneration over time.
Prioritizing quality sleep can help protect brain health and reduce Alzheimer’s risk!
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What is the circadian clock, and what does it regulate?
The circadian clock is an internal time-keeping system that regulates the sleep-wake cycle, hormone release, metabolism, digestion, body temperature, and energy levels over a 24-hour period.
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What factors help regulate the circadian rhythm?
Morning sunlight – At least 15 minutes before 10 AM to sync the clock.
Consistent sleep schedule – Going to bed and waking up at the same time daily.
Regular meals – Eating at consistent times prevents metabolic disruptions.
Exercise – Physical activity during the day supports sleep but avoid intense workouts late at night.
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What factors can dysregulate the circadian rhythm?
Bright light exposure at night – Avoid screens and artificial light between 11 PM – 4 AM.
Irregular sleep schedule – Changing bedtimes confuses the circadian clock.
Late-night eating – Can disrupt metabolic and hormonal balance.
Lack of physical activity – Movement helps regulate sleep-wake cycles.
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What are the main sleep stages?
Stage 1 (N1) – Light sleep, transition phase.
Stage 2 (N2) – Decreased heart rate, brain activity slows.
Stage 3 (N3) – Deep sleep, body restoration, immune repair.
REM Sleep:
Increased brain wave activity, dreaming, emotional processing, and memory consolidation.
💡 Sleep cycles repeat every 90-120 minutes, with deeper sleep in the first half of the night and more REM in the second half.
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Why is deep sleep (N3 stage) important?
Physical restoration – Muscle recovery, immune function, tissue repair.
Cognitive function – Strengthens memory and learning.
Metabolic health – Regulates hormones for appetite and weight.
Cardiovascular health – Repairs heart and blood vessels.
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When do melatonin and cortisol peak during the day?
Melatonin (sleep hormone) peaks at night to promote rest and recovery.
Cortisol (wakefulness hormone) peaks in the morning to boost energy, focus, and alertness.
💡 Morning sunlight exposure helps regulate both hormones!
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Why does late-night eating disrupt sleep?
Eating late at night can delay melatonin production and dysregulate sleep patterns.
Poor sleep can also increase cravings by disrupting leptin (satiety hormone) and ghrelin (hunger hormone), leading to overeating.
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Why should you get natural sunlight in the morning?
Tells your brain to stop melatonin production (wakes you up).
Triggers serotonin release, improving mood and focus.
Prepares the body to produce melatonin 12-14 hours later, improving sleep quality.
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What is Cognitive Behavioral Therapy for Insomnia (CBT-I)?
CBT-I is a structured, evidence-based therapy that treats insomnia by identifying and changing thoughts and behaviors that negatively affect sleep. Unlike sleep medications, CBT-I targets the root causes of insomnia, leading to long-term improvements in sleep quality.
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Why does the idiom "just sleep on it" make sense from a scientific perspective?
Sleep, especially REM sleep, helps the brain process information, remove unnecessary data, and reorganize memories, leading to better decision-making and problem-solving.
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What are the key cognitive benefits of REM sleep?
Promotes processing of neural input – Organizes and stores information.
Enhances creativity potential – Fosters innovation and unique ideas.
Helps with emotional convalescence – Provides emotional relief from real-life stressors.
Improves problem-solving – Dreaming about a problem can help find solutions.
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During which half of the night does REM sleep mostly occur?
REM sleep dominates in the second half of the night. Cutting sleep short (e.g., 6 instead of 8 hours) reduces REM, affecting emotional regulation, memory, and creativity.
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How does full-night sleep impact emotional regulation compared to sleep deprivation?
Full-night sleep: Strong connection between the prefrontal cortex and amygdala, leading to better emotional control.
Sleep-deprived: Weaker prefrontal-amygdala connection, causing emotional instability, heightened stress, and impulsivity.
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Why do we need sleep before and after learning?
Before learning: Prepares the brain’s memory circuits to absorb new information.
After learning: Strengthens memory consolidation, transferring knowledge from the hippocampus to the cortex for long-term storage.
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What chronic diseases are associated with circadian rhythm disruption?
Cardiovascular Diseases: Circadian disruption is linked to increased risks of heart disease and hypertension.
Metabolic Disorders: Disruptions can lead to obesity and diabetes.
Mental Health Disorders: Mood disorders, such as depression and anxiety, are often associated with circadian rhythm disruptions.
Neurodegenerative Diseases: Conditions like Alzheimer's disease have been linked to circadian misalignment
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How is the relationship between sleep and chronic diseases bidirectional?
Sleep Deprivation Increases Disease Risk: Chronic lack of sleep can elevate the risk of developing conditions like depression, cardiovascular disease, and diabetes.
Chronic Diseases Impair Sleep: Conditions such as chronic pain and mental health disorders can lead to sleep disturbances, further exacerbating health issues.
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What conditions can diminish sleep quantity and quality?
Sleep Apnea: Breathing repeatedly stops and starts during sleep.
Restless Leg Syndrome: Uncomfortable sensations in the legs create an urge to move them.
Chronic Pain: Persistent pain can make it difficult to fall or stay asleep.
Mental Health Issues: Anxiety and depression can lead to insomnia and fragmented sleep.
Obesity: Excess weight increases the risk of sleep apnea and other sleep disorders.
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What are the health consequences of chronic sleep deprivation?
Low-Grade Inflammation: Persistent sleep loss can lead to low levels of cellular inflammation, increasing the risk of heart disease and diabetes.
Impaired Cognitive Function: Chronic sleep deprivation affects attention, decision-making, and memory.
Mood Disorders: Increased risk of developing depression and anxiety.
Weakened Immune System: Reduced ability to fight infections and prolonged recovery times.
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How does circadian disruption affect overall health?
Increased Disease Risk: Disruption of natural sleep-wake cycles is linked to higher risks of cancer, diabetes, cardiovascular diseases, obesity, and mood disorders.
Hormonal Imbalance: Alters the secretion of hormones like melatonin and cortisol, affecting sleep quality and stress responses.
Metabolic Dysregulation: Leads to insulin resistance and weight gain.
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How does sleep deprivation impact appetite?
Increases appetite-stimulating hormones
Increases cravings for sweet, salty, and fatty foods
Blunts fullness hormones, leading to overeating
Promotes weight gain, both dependent and independent of overeating
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True or False – Everyone has the same biological response to caffeine.
False – Caffeine sensitivity varies from person to person.
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Caffeine is classified as a ___________.
Stimulant
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True or False – It takes the body 4-6 hours to metabolize caffeine.
true
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True or False – “I drink Redbull at night and it doesn’t affect my sleep.”
False – Caffeine can disrupt sleep even if you don’t feel it.
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What are 3 ways alcohol impacts sleep?
Acts as a sedative but suppresses the nervous system, making sleep less restorative.
Activates the fight-or-flight response, causing sleep disruptions.
Blocks REM sleep, impairing memory and emotional processing
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Why should we avoid late-night snacks?
Can delay sleep and disrupt the circadian rhythm.
Eating <3 hours before bed can cause indigestion and disrupt sleep.
Late-night eating can activate the HPA axis, leading to stress and poor sleep.
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What are some foods to avoid before bed?
Greasy, fatty, fried, spicy, sugary, caffeinated, and alcoholic beverages.
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What type of diet supports better sleep?
A plant-based diet high in fiber, prebiotics, and probiotics supports sleep.
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Name 5 foods that might improve sleep.
Carbohydrates at night (boosts serotonin).
Fish (rich in omega-3 and vitamin D).
Nuts & seeds (high in magnesium).
Fermented foods (Greek yogurt, miso soup – support gut health).
Tart cherry juice (may increase melatonin levels).
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How does sleep deprivation impact appetite?
It increases appetite-stimulating hormones, cravings for sweet, salty, and fatty foods, blunts fullness signals, and promotes weight gain.
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Why is it important to maintain a consistent sleep-wake schedule?
It helps regulate the circadian rhythm, improving sleep quality and overall health.
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Why should you avoid eating late at night?
It can delay sleep, increase indigestion, and activate the stress response, disrupting the circadian clock.
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Does melatonin help with sleep?
It can help you fall asleep ~4 minutes faster, but it does not improve sleep duration. Recommended dose: 0.5-2mg/night. Higher doses can suppress natural melatonin production.
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What are the top habits for better sleep?
Get sunlight before 10 AM to regulate melatonin.
Avoid screens & bright lights 90 min before bed to promote melatonin release.
Stick to a sleep schedule—same bedtime and wake time daily.
Create a bedtime routine (reading, journaling, music) to unwind.
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How does social connection impact health?
Strong relationships increase longevity, improve mental health, and lower disease risk.
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What should you limit before bed?
Caffeine (stop 10 hours before sleep).
Alcohol (reduces deep sleep & REM).
Late-night eating (can cause indigestion & circadian disruption).
Intense exercise before bed (raises adrenaline, making sleep harder).
Room temperature: Keep it cool (~18°C or 64°F) for better sleep.
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Why is morning sunlight important for sleep?
UV light regulates the circadian clock, pausing melatonin and restarting it 14 hours later.
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How long before bed should screens be avoided?
At least 90 minutes before bed.
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What is the ideal bedroom temperature for sleep?
18°C – a drop in body temperature helps initiate and maintain sleep.
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How does sleep deprivation affect hunger?
It increases hunger hormones and cravings for sugar, fat, and salty foods.
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Why should late-night eating be avoided?
It disrupts digestion, throws off the circadian rhythm, and may lead to weight gain.
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How does alcohol affect sleep?
It blocks REM sleep, leading to poor memory, emotional regulation, and recovery.
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How long does caffeine stay in the body?
About 10 hours – it can still affect sleep even in the evening.
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When is the best time to exercise for good sleep?
Morning or afternoon. Intense exercise at night can disrupt sleep.
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what are the 3 main barriers to being physically active (general population)?
1. lack of time
2. lack of money
3. weather is too hot/too cold
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On this slide what are the 3 main psychosocial barriers to being physical active for people living with obesity?
1. Lack of self-discipline or motivation
2. Pain/discomfort
3. Lack of time
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What are the “take home” messages from this data? the intersection of race/ethnicity and level of income
Race and Gender Differences
White, non-Hispanic people are generally more active than Black and Hispanic people.
Men are more active than women in all racial groups.
Asian and Hispanic women are the least active.
Income Affects Physical Activity
Higher income = more physical activity.
White people are more active than Black and Hispanic people at all income levels.
Physical activity has increased over time, but racial gaps remain.
Barriers to Being Active
Money – Gyms and sports can be expensive.
Time – Some people work multiple jobs or have family duties.
Access – Fewer parks, gyms, and safe spaces in lower-income areas.
Culture – Some communities have different attitudes toward exercise.
Safety – Some neighborhoods are unsafe for outdoor activities.
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What is the “take home” message from the data graphs? GENDER AND PHYSICAL ACTIVITY. What are some reasons as to why there are lower physical activity participation rates for girls and women?
Key Takeaways:
Boys and men are more active in sports than girls and women.
Sports participation drops with age, but the decline is much steeper for women.
The gap between men and women in physical activity grows in adulthood.
Why Do Girls and Women Participate Less?
Social Expectations – Girls are often less encouraged to play sports.
Confidence Issues – Fear of judgment, body image concerns.
Fewer Opportunities – Less funding, fewer teams and role models.
Time Constraints – Women often juggle work, home, and caregiving.
Safety Concerns – Some feel unsafe exercising in certain places.
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What barriers to physical activity do LGBTQ2+ youth and adults face?
Limited access to inclusive washrooms and changing facilities
Bullying and discrimination—both verbal and physical—during activities
Underrepresentation of LGBTQ2+ role models in sports and fitness spaces
Lack of awareness and training for coaches and teammates on creating supportive environments
Historical trauma creating lasting barriers to participation and trust
…plus many more
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list the anti-aging effects of exercise (you don’t have to describe them, just list: e.g. protect DNA from damage, maintain function of: immune system, bone health, blood sugar control, etc)
Protects DNA from damage (e.g., telomere length preservation)
Boosts immune system function
Supports bone health (prevents osteoporosis)
Maintains muscle strength (prevents sarcopenia)
Improves blood sugar control (reduces risk of type 2 diabetes)
Enhances brain function (reduces risk of dementia, improves memory)
Reduces inflammation (lowers oxidative stress)
Promotes heart health (improves vascular function, lowers blood pressure)
Supports mental health (reduces depression and anxiety)
Improves fat metabolism (helps regulate body weight)
Enhances neurogenesis and synaptic function (brain plasticity)
Optimizes antioxidant defense (reduces cellular aging)
Regulates hormonal balance (supports insulin and glucagon secretion)
Improves circadian rhythm and sleep quality
Boosts energy levels and endurance
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what chronic health conditions make up the “diseaseome” of physical inactivity?
Type 2 diabetes mellitus
Cardiovascular disease
Obesity
Cancer
Depression
Dementia
Inflammation-related diseases
Oxidative stress disorders
Circadian rhythm disruptions
Infertility
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which 2 health behaviours factors have the most significant impact on reducing life expectancy?
Smoking 🚬 – Shows a high number of years lost in both males and females.
Physical Inactivity 🏃♂️❌ – Contributes significantly to life expectancy loss.
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know the WHO guidelines for PA
WHO Physical Activity Guidelines for Adults (18-64 years old):
✅ Aerobic Exercise:
150–300 minutes (2.5–5 hours) of moderate-intensity aerobic activity per week OR
75–150 minutes (1.25–2.5 hours) of vigorous-intensity aerobic activity per week
✅ Strength Training:
At least 2 days per week of muscle-strengthening activities for all major muscle groups
💡 Tip: Even small amounts of movement help! Start with just 5 minutes and build up over time. 🏃♂️💪
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what is the take-home message mortality risk?
To significantly reduce mortality risk, aim for at least 1 hour per week of combined aerobic and muscle-strengthening exercise.
More exercise = lower mortality risk
For adults under 60 → Benefits increase up to 3+ hours per week
For adults 60+ → Benefits still increase but at a slower rate after 3+ hours per week
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understand how physical activity improves our resilience to stress
exercise Activates the Stress System
It triggers the HPA axis and sympathetic nervous system (SNS).
Cortisol (stress hormone) is released (more with intense exercise).
Regular Exercise Builds Stress Resilience
The body adapts and becomes better at handling stress.
Less cortisol is released in stressful situations.
The nervous system stays calmer under pressure.
Improves Brain Function
Reduces overreaction to stress.
Strengthens the prefrontal cortex (better emotional control).
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favorable changes that happen in the brain with exercise
Increased Neurotransmitters
Dopamine → Boosts motivation, focus, and learning
Serotonin → Enhances mood and reduces depression
Endorphins → Reduce pain and promote well-being
Norepinephrine → Improves attention, perception, and motivation
GABA → Decreases anxiety and improves relaxation
Oxytocin → Reduces stress and increases social bonding
Enhanced Brain Function & Structure
BDNF (Brain-Derived Neurotrophic Factor) → Protects and repairs neurons, supports brain growth
Hippocampus Growth → Improves memory and learning
Better Blood Flow → Increases oxygen and nutrient delivery to the brain
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How does exercise help with mental health?
✅ Reduces anxiety, depression, and ADHD symptoms
✅ Improves mood, focus, and stress resilience
✅ Increases brain blood flow & regeneration
187
Know the outcome of this study (the points on the slide)
sleep quality – regulates circadian rhythm
perceived well-being
positive affect
negative affect
188
T or F: Participating in regular physical activity helps to improve sleep quality and daytime alertness
true
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What type of exercise is best?
💪 Higher intensity = greater benefits (stimulates more brain growth)
🚶♂️ Low-intensity still helps! (walking, gardening, skiing, etc.)
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Can exercise replace therapy?
Works alone or with other treatments (therapy, medication)
