[01.18b] CM - Lifestyle Medicine Assessment and Intervention (Part 2) V2.pdf

Whole food plant-based nutrition, Regular physical activity, Restorative sleep, Avoiding risky substances, Positive social connection, and Stress management

What are the 6 pillars of Lifestyle Medicine?

Functional medicine matrix

Under which section are the 6 lifestyle pillars found as modifiable risk factors?

1/10

What fraction of people in the Philippines eat a healthy diet?

MyPlate, Pinggang Pinoy, Canada's Food Guide, DASH Diet, and Dietary Spectrum

What are five tools or plates used to educate patients on nutrition?

Fruits, grains, vegetables, protein, and a side of dairy

What are the five divisions of the US MyPlate?

It emphasizes dairy instead of general calcium sources

What is a major criticism of the US MyPlate mentioned in the source?

Lactose intolerance

What condition do people increasingly develop as they age, making dairy problematic?

3 to 12 years old

What is the age range for the kid's version of Pinggang Pinoy?

13 to 18 years old

What is the age range for the teen's version of Pinggang Pinoy?

60 plus years old

What is the age range for the older adult's version of Pinggang Pinoy?

GO, GROW, GLOW, and WATER

What are the four main categories of Pinggang Pinoy for adults?

Energy giving

What is the primary function of GO foods?

Rice, root crops, pasta, and bread

What are examples of carb-rich GO foods?

Whole grains (brown rice, corn, whole wheat bread, oatmeal)

What type of grains are recommended in the GO section for higher fiber and nutrients?

Body building

What is the primary function of GROW foods?

Fish, shellfish, lean meat, poultry, eggs, and dried beans or nuts

What are examples of GROW foods?

2 to 3 times per week

How often should fatty fish like tuna or mackerel be consumed for essential fatty acids?

Dilis and small shrimps

What are two examples of local calcium-rich foods mentioned for strong bones?

Body regulating

What is the primary function of GLOW foods?

Wide variety of fruits and vegetables

What foods belong in the GLOW category?

Obesity and tooth decay

Limiting sugar-sweetened beverages reduces the risk of which two conditions?

Enjoy your food, Be aware of marketing, Be mindful, Cook more often, and Eat with others

What are the 5 key principles of Canada's Food Guide?

Industry influence

Canada's Food Guide lacks a dairy section because it has less of what?

5%

In a whole food plant-based diet, animal meat typically makes up what percentage?

Protein

What is the common misconception about diets that lack animal meat?

Group 1

What is the IARC classification for processed meat?

Group 2A

What is the IARC classification for red meat?

Dietary Approaches to Stop Hypertension

What does DASH stand for?

6 to 8 servings per day

How many servings of grains does the DASH diet recommend?

4 to 5 servings each per day

How many servings of fresh fruits and vegetables does DASH recommend?

6 or fewer servings per day

What is the limit for lean protein in the DASH diet?

2 to 3 servings per day

How many servings of low-fat dairy are recommended in DASH?

4 to 5 servings per week

What is the frequency for legumes, nuts, or seeds in the DASH diet?

American College of Lifestyle Medicine (ACLM)

Which organization recommends an eating plan predominantly based on minimally processed plants?

Fruits, veggies, whole grains, and extra virgin olive oil

What four things should be included in every meal of a Mediterranean Diet?

3 servings per week

How many servings of fish/seafood, nuts, and legumes are recommended in the Mediterranean Diet?

1 serving per day

What is the limit for poultry, low-fat dairy, and eggs in the Mediterranean Diet?

1 serving per week

What is the limit for red meat and sweets in the Mediterranean Diet?

2026 ACC/AHA Lipid Guidelines

Which 2026 guideline endorses a heart-healthy dietary pattern?

AASLD 2023 Fatty Liver Guidance

Which 2023 guidance endorses Mediterranean-style eating for fatty liver?

KDIGO 2024

Which 2024 guideline recommends more plant foods and fewer ultra-processed foods for kidney health?

Obesity Algorithm 2024

Which algorithm supports weight and cancer-risk reduction through plant-forward patterns?

Type, Amount, Frequency and duration

What does the TAF framework for a Nutrition Rx stand for?

2 out of 5

How many Filipinos are sufficiently active?

Sarcopenia and visceral adiposity

A lack of regular physical activity drives which two conditions?

Active endocrine organ

Visceral fat behaves like what type of organ?

Converts testosterone into estrogen

How does visceral fat affect hormonal balance?

Metabolic syndrome

The activity of visceral fat accelerates the development of what syndrome?

Exercise as Medicine

What is the concept of utilizing movement to improve overall health?

Reduced risk of dementia

What is a key brain health benefit of regular physical activity?

Bladder, Breast, Esophagus, Lung, Colon, Kidney, and Stomach

What does the mnemonic BeBE LuCKS stand for regarding cancer risk reduction?

No lower threshold

According to the mortality curve, what is the lower threshold for benefit from physical activity?

150 to 300 minutes

How many minutes of moderate physical activity per week decreases the risk of death by 30%?

Injury risk

What increases if physical activity is pushed far beyond 300 minutes without added mortality benefit?

Sedentariness

Meeting WHO guidelines is not enough if a person also has high levels of what?

75 to 150 minutes

What is the recommended weekly duration for vigorous-intensity aerobic activity?

Moderate-intensity

A person who can talk but not sing during activity is at what intensity level?

Vigorous-intensity

A person who cannot say more than a few words without pausing for breath is at what intensity level?

2 days a week

How many days per week should muscle-strengthening activities be added?

Preserves muscle mass and decreases visceral adiposity

What are two reasons why resistance training is important?

Mounjaro and Ozempic

Strengthening exercises are required for patients on which two medications to prevent muscle loss?

Brisk walking, Ballroom dancing, Gardening, and Housework

What are four examples of moderate-intensity activity?

Jogging, Fast cycling, Jumping rope, and Competitive sports

What are four examples of vigorous-intensity activity?

Cardiorespiratory fitness

The ability to perform whole-body exercise at moderate-to-vigorous intensities for long periods is called what?

Musculoskeletal fitness

The integrated function of strength, endurance, and power is called what?

Flexibility

The range of motion available at a joint is called what?

Until failure (difficult to do another repetition)

To what point should resistance exercises be performed?

8 to 12 repetitions

How many repetitions are recommended for one set of resistance exercise?

2 to 3 sets

What number of sets is more effective for resistance training?

Twice per week

How often should stretching activities be performed?

Preventing injuries

Flexibility exercises are not established by studies to do what?

Frequency, Intensity, Time, and Type

What does the F.I.T.T. prescription format stand for?

10 to 30 seconds

How long should a static stretch be held?

2 out of 5

How many Filipinos have poor sleep?

Inflammation

Chronic sleep restriction can promote what in the body?

Deep, uninterrupted REM sleep

When does the vast majority of daily testosterone release occur in men?

Hormonal baseline (castration effect)

Chronic sleep restriction essentially diminishes what in men?

7 to 9 hours

How many hours of sleep are recommended for adults?

3 hours

How long before bedtime should alcohol be avoided?

Tracking and monitoring

What is helpful and effective in maintaining all lifestyle behaviors?

2 out of 4

How many Filipinos have unmanaged stress?

4-7-8

What is the count for the go-to breathing technique?

Inhale 4, Hold 7, Exhale 8

How do you perform the 4-7-8 breathing technique?

Breath awareness

Which technique shifts breathing from shallow to abdominal to improve oxygen energy production?

Self-hypnosis

Which technique narrows consciousness to allow suspension of disbelief and relaxation?

Guided imagery

Which technique uses imagination to refocus the mind on positive, healing images?

Autogenic training

Which technique uses verbal commands suggesting bodily warmth and heaviness?

Progressive muscle relaxation

Which technique involves alternatingly tensing and relaxing muscle groups?

Transcendental meditation

Which technique anchors attention nonjudgmentally on a silent mantra?

Mindful awareness

Which technique focuses on sensations in the moment rather than the content of thoughts?

Yoga

What is a comprehensive system of practices involving physical postures, breathing, and meditation?

Self-efficacy

The confidence that one can do what is required to cope is called what?

Optimism

Having positive expectations about the future is called what?

Coherence

The orientation that sees life as meaningful and manageable is called what?

Men

Social isolation is a silent crisis particularly impacting which group as they age?

Cardiovascular disease, cognitive decline, and depression

Loneliness increases the risk of which three conditions?

Work, independence, and being needed

For many men, identity is tied to which three things?

Stacking social connection with other prescriptions

How can a physician save time while reinforcing multiple pillars?

2 out of 5

What is the rate of alcohol misuse in the Philippines?

1 out of 5

What is the rate of cigarette smoking in the Philippines?