health education, nutrition, stress, & exercise

what is the purpose of health education

helps one achieve personal growth through their own doings

• occurs in schools, hospitals, workplaces, communities

• can promote positive behavior change

• enhance wellness and decrease disease

what are some topics covered in health education

addresses behaviors such as diet, physical activity level, mental health, safety, substance abuse

• can bring individuals to a state of health awareness

what is health literacy

individuals’ ability to find, understand, and use information and services to inform health-related decisions and actions (for themselves and others)

• capacity to make health decisions

what is health equity

highest level of health for all people

principle of health education: credibility

quality of being trusted and believed in

principle of health education: interest

make the encounter a positive experience, pace assessments

• know your pts

principle of health education: comprehension

• verbal- start with know, plain language, short phrases, explain when need, teach back method, use of interpreter

• written- most important info first, 12-14 size font, break in chunks

• visuals- can use graphs, images to explain steps

principle of health education: participation and motivation

kind goes with interest, keeping the pt engages and encouraged

principle of health education: reinforcement

repetition- help solidify and make info stick

what are health behaviors

activities that enhance health, prevent disease, and control symptoms

what are Social Determinants of health (SDOH)

all factors that contribute to health

• social

• community

• education

• economic

• access to health care

• political

• environmental

How does SDOH relate to a social cognitive theory

psychological theory that people learn behaviors through observations, imitation, and modeling - not just direct experience

what are the five stages that behavior changes through the Theoretical Model of Change

1. precontemplation- not considering quitting or adopting changes in 6 months

2. contemplation- considering a change in the next 6 months, no moves made

3. preparation- considering making a change in a month, might have some changes already

4. action- has made changes, is engaged, persistent for 6 months

5. maintenance- period post 6 months, part of routine

6. relapse- if they break habit

what are strategies to facilitate change

• assess behavior- what is motivating them

• education need- how they can benefit

• assess self efficacy- belief in own capacity and strength

• decrease barriers to change- what is stopping them

what are health disparities

systematic, potentially avoidable health differences that affect socially disadvantaged groups

• race, ethnicity, religion, language, nationality, economics, age

how can health disparities be decreased

by providing culturally sensitive health education

• this is the expected minimum

what are three domains of learning

• cognitive- new concepts, building on knowledge, describe and explain content

• psychomotor- developing physical skill, simple to more complex

• affective- using emotions to promote learning, recognition of values, beliefs, relationships

how can ones learning process be evaluated

written/oral testing, teach back, demonstration, observations, self monitoring (keeping record)

• provide with pamphlets or resources to continue growing

what is rickets

lack of vitamin D = bone disease

• also a lack of calcium or phosphorus

• soft/weak bones that bend or break easily

• bowing legs, growth difficulty

what is scurvy

lack of vitamin C

• loose teeth, fatigue, weakness, skin lesions (bruising), can lead to severe bleeding

what are examples of dietary inadequacy

• anorexia nervosa- not really eating

• bulimia nervosa- eating and throwing up

what are examples of dietary excess

• binge eating disorder

• overweight

• obesity

what vitamins are more likely to lead to toxicity

fat soluble vitamins because they are stored in the body tissue

• Vitamins- A, D, E, K

  • E and K can interfere with anticoagulant meds

what is the result of folic acid toxicity

can lead to irreversible neurological damage

what vitamin is recommended if your >50

V B12- because stomach acid changes absorption

what is Salmonellosis and Escherichia

food illness linked to fecal contamination and unclean products

• has severe GI symptoms- N/V/D

what are the components of a biologic contamination

• bacteria

• fungi

• mold

• viruses

• parasite

what are components to a chemical contaminate

• pesticides, cleaning products, toxic chemicals

what are components to physical contaminants

• glass

• dirt

• wood splinters

• hair

• unknown allergen

what are 4 basic principles to reduce food borne illness

1. clean- hands, surface, food

2. separate- dont cross-contaminate

3. cook- proper temp, stir, rotate, flip

4. chill- refrigerate properly

what is food insecurity / who is at risk

more money being spent on food compared to uncome — not having enough money for proper nutrition

• those w/ young kids, incomes in 185th percentile, blacks, Hispanics, those in big cities

what is Supplemental Nutrition Assistance Program (SNAP)

economic benefits for low-income individuals/families

• like a food card

what is Special Supplemental Nutrition Program for Women, Infants, and Children (WIC)

provides nutritional information for women, infants, and children

what is National School Breakfast Program (NSBP)

schools offering discounted food for low income kids

nutrition screening vs genetic screening

nutrition- identifies risk factors related to dietary or nutrition problems

• highest risk of malnutrition is older americans

genetic/DNA- examines DNA or chromosomes to identify genetic changes and disease risks

what are examples of physical activity

body movement that contracts the skeletal muscles and increases energy:

• transportation- getting up, walking

• vocational- work environment

• leisure time activity- sports, exercise, activities

what is aerobic exercise

• Uses oxygen to convert carbohydrates and fats into energy (ATP) for sustained activity

• include running, swimming, cycling, and walking.

• performed at a moderate intensity for extended periods, promoting cardiovascular health and endurance.

what is anaerobic exercise

• Relies on stored energy sources, such as glucose, without the need for oxygen, leading to quicker fatigue.

• characterized by short bursts of high-intensity activity

• typically performed in short durations and includes activities like sprinting, weightlifting, and high-intensity interval training (HIIT).

physical fitness vs muscular fitness

physical- ability to perform physical activities without undue fatigue or injury

muscular- strength and endurance of muscles permitting ADLs without injury

What is the normal BMI

15-20 = good

20-25 = overweight

30+ = obese

what is a negative energy balance

this is good to promote in obese pts

• means your burning more calories than are being consumed

1. low impact daily exercise

2. increase daily activity

3. resistent training

1/3 should be done 5-7x a week for 40-60 min/day

excersize is good to reduce back pain and keep older adults from declining

how does exercise benefit the immune system

moderate exercise can stimulate the immune system/decrease infection

• high intensity exercise can supress the immune system/decrease

what is an exercise prescription (FITT)

• Frequency

  • aerobic = 3-5x/wk

  • resistance = 2-3x/wk

• Intensity

  • moderate to rigorous

  • resistance exercise

• time

  • 20-60 min plus warmup/cool

  • 15-30 min series resis.

• type

  • aerobic

  • resistance training

how much water should be drank through out your work out

4 hours before = 16-20 oz / 2-2.5 cups

10-15 minutes before = 8-12 oz / 1-1.5 cups

during = 3-8oz q 15-20 minutes

after exercise = 20-24 oz / 3 cups

eustress vs distress

eustress = good/fun stress

distress = bad stress

types of stress

• physiologic - illness

• social - divorce/loss

• emotional/psychological- ^

• environmental- exposure to something

• spiritual - leads to questioning 

any stimulus that disrupts stability causes a state of strain

what is a normal physiologic response to stress

fight, flight, freeze

what are some strategies for stress management

• relaxation

• imagery

• self-monitoring

• goal setting

• cognitive restructuring - therapy techniques, changes framework

• sleep

• physical activity

• affirmation

how is stress assessed

• primary appraisal - initial assessment to determine whats positive, negative, or irrelevant

• secondary appraisal- evaluation of ones ability to cope, analyze resources