HEAL 100 Midterm

Why offer this course?

to give students tools and techniques to thrive in a university environment, to learn health competencies, to offer a broad based health course while looking at many areas of well-being and having wellbeing at the top priority for students.

Areas of Focus for The UBC Wellbeing Initiative

-mental health and resilience

-food and nutrition

-physical activity and sedentary behavior

-built and natural environment

-social connection

-collaborative leadership

Common Student Health Issues

anxiety, depression, stress, overweight, not meeting fruit/vegetable intake or exercise guidelines, feeling hopeless, exhausted, lonely, and overwhelming anxiety.

Okanagan Charter

an international framework that helps post-secondary institutions promote health and well-being.

Okanagan Charter First Call to Action

to embed health into all aspects of campus culture, across the administration, operations, and academic mandates.

Links Between Student Wellbeing and Classroom Environments (and Academic Success)

-wellbeing is positively correlated with academic success and learning

-negative stress is linked with physical and physiological impairment

-wellbeing-promoting learning environments positively impact self-esteem

-academic achievement is impacted by social connectedness

Resiliency

a variety of skills and coping mechanisms to bounce back from bumps in the road as well as failures.

Academic Tenacity

a set of skills and attributes contribution to academic success by withstanding challenges and preserver toward goals.

Health

a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.

Wellness

a state of well-being (as a dynamic process) in which all of the components of health (emotional, physical, social, intellectual, occupational, and spiritual are in balance).

Dimensions of Wellness

-emotional

-financial

-social

-spiritual

-occupational

-physical

-intellectual

-environmental

volunteering and altruism

all work together to keep us "standing" and when one or more faulters the others must step up or more will fall until one is left very unwell.

Health Behavior Change Theories

- health belief model

-social cognitive theory

-stages of behavior change

-acceptance commitment theory/therapy

Health Belief Model

for an individual to change a behavior, they must believe that there is a perceived threat (severity and susceptibility) and in an evaluation of the behavior (considering benefits and barriers) and the change must have pros that outweigh cons.

effected by self-efficacy and cues to action.

Social Cognitive Theory

interaction of cognitive (knowledge, expectation, attitudes), environmental (social norms, access in community, influence on others), and behavioral (skills, practice, self-efficacy) factors influence change.

Self-Efficacy

belief in ones ability to successfully perform a behavior.

-the most potent factor of all components of behavior change

Stages of Behavior Change

1. precontemplation

2. contemplation

3. preparation

4. action

5. maintenance

... relapse

Acceptance Commitment Theory/ Therapy

accepting what is out of your personal control, the here and now, your feelings, thoughts, and emotions and committing to action that improves and enriches your life based on your values.

Positive Psychology

the empirical science of happiness versus the study of distress, illness, and remediation.

6 Core Processes of ACT

-connect

-accept

-diffusions

-observing self

-values

-committed action

Acceptance Techniques

physicalizing, noticing, normalizing, breath into the feeling, compassion, and shades of acceptance.

Normal Process of Behavior Change

a few steps of progress then a setback where we can learn from that setback and move forward again.

Health Promotion

the process that enables people to have more control over their health.

Health Education

any combination of learning experiences designed to help individuals and communities improve their health, by increasing their knowledge or influencing their attitudes.

Dimensions of Ottawa Charter

- strengthen community action and develop personal skills

-enable mediate advocate

-create supportive environments

-reorient health services

-build healthy public policy

4 Types of Research

-case studies

-epidemiological

-lab

-intervention/clinical trials

Case Study Research

research looking at an individual, and is more qualitative.

Epidemiological Research

research which looks within a population, and is more quantitative.

Lab Research

research conducted in a lab setting.

Intervention/ Clinical Trial Research

research looking at humans having a specific regime

Dangers of Health Media

society has a quick fix attitude, and health is very personal issue so we must be very carful in what we trust in relation to our health so checking credentials for evidence based research is important.

Determinants of Health

-economic stability

-neighborhood and physical environment

-education

-food

-community, safety and social context

-health care system

SMART Goals Formula

-S: specific

-M: measurable

-A: attainable

-R: relevant

-T: time-based

Internal/ Intrinsic Locus of Control

belief that we have control over events, and tends to be healthier and makes it easier to adhering to a wellness program, where the motivation to engage in a behavior is because it is personally rewarding.

External/ Extrinsic Locus of Control

belief that what happens is the result of change in our environment in such a way that makes them think of themselves as powerless and vulnerable, which can sabotage efforts to change behavior and motivation for behavior is driven by external rewards.

Motivation

the experience of desire or aversion, and is influenced by internal and external factors.

Common Mistakes in Goal Setting

being realistic, too simple, and overly complex.

5 Core Principles of Our Healthcare System

- Public administration

- Comprehensiveness

- Universality

- Accessibility

- Portability

Public Administration

(publicly funded insurance) provincial insurance plans must be administered by a public body on a not-for-profit basis.

Comprehensiveness

(all essential services) all medically necessary services provided by hospitals, physicians, and dentists working in hospitals must be covered.

Universality

(everyone is covered) all insured persons are entitled to the same level of care.

Accessibility

all insured persons have satisfactory access to medically necessary care without charge or other restriction.

Portability

(among all of Canada) all insured person who moves to another province remains insured in their home province.

Reason for Healthcare Becoming Costly

aging population is causing treatment to focus in chronic diseases from the previous communicable diseases, which requires more intervention and treatment.

Barriers To Access Healthcare System

-access and equity

-quality and safety

-financial and sustainability

Access and Equity

geographical and financial disparities, social determinants of health and indigenous health inequities.

Quality and Safety

patient safety and harm, healthcare quality assurance, and digital health integration.

Financial and Sustainability

costs and funding, aging population, and healthcare system governance.

HEAL 100 4 Course Themes

- building personal health and resilience to academic and life success --> your purpose

-evidence-based and experiential-based learning for health and wellbeing knowledge

-filling and sharing your "tool bucket" to make an impact

-kindness and grace

Qualitative Research

research which focuses on non-numerical data and is useful for understanding human experiences and developing theories.

Quantitative Research

research which focuses on numerical data and statistical analysis and is used to measure variables, test hypotheses, and identify relationships

Basic Health Insurance

covers hospitals, physicians, and diagnostic services.

Extended Health Insurance

covers dental and vision care, complementary medicine, and outpatient physiotherapy services.

Basic and Extended Health Insurance

covers prescription drugs, home- and long- term, as well as mental health care services.

Public Healthcare

publicly funded by taxes, provincial and territorial responsibility and there is universal access.

Private Healthcare

private health services, much is paid out of pocket / private insurance

Wheel of Power Concept

works in conjunction with intersectionality, the more internalized the different aspects of your personal experience are the more "powerful" you are.

Intersectionality

the acknowledgement that everyone has their own unique experiences of discrimination and privilege.

Medical Model of Healthcare System

focuses primarily on treatment, addressing individuals' personal behaviors as the cause of their obesity which overall focuses in individual health and intervention.

Public Health Model of Healthcare System

concentrates more on prevention and the environment in which the problem is influenced by that lead individuals to engage in health-damaging behaviors with overall focus on external factors and prevention.

Mindfulness

awareness , cultivated by paying attention in a sustained and particular way: on purpose, in the present moment, and non-judgmentally.

Growth Mindset

having the perspective that even if you struggle with certain skills, your abilities are able to improve if you work on them.

Brain Neuroplasticity

the brain is flexible and the neurons have the ability to change how they communicate with each other.

7 Attitudes for Mindfulness

-non-judging

-patience

-beginners mind

-trust

-non-striving

-acceptance

-letting go

Triangle of Awareness

sensations, emotions, and thoughts.

Anterior Cingulate Cortex

controls executive function and increases in size and density with mindfulness practice.

Insula

interoceptive awareness and increases in size with mindfulness practice.

Amygdala

associated with fight/flight/freeze response and decreases in size with mindfulness practice.

Posterior Cingulate Cortex

responsible for mind wandering and has decreases activation during mediation (with mindfulness practice).

Prefrontal Cortex

executive order functions and increases in size and density with mindfulness practice.

Mental Benefits of Mindfulness

sharpens focus, improves memory, increases attention span, and restores synapses without the grogginess of sleep.

Emotional Benefits of Mindfulness

increases emotional intelligence, reduces stress, regulates emotion, helps with depression, reduces anxiety, and improves self-esteem.

Physical Benefits of Mindfulness

reduces blood pressure, reduces heart rate, prevents and reduces (perception of) pain, weight loss, and enhances strength, energy and vigor.

Mindfulness Training Study Results with Nursing UBCO and OC Students

symptoms of depression decreased at UBCO, and perceptions of quality of life and general health decreased for OC; this showed that OC students are having increased symptoms of anxiety, levels of stress did not change for either which shows that UBCO students are more able to cope with the stress.

Yoga

a physical practice associated with the calming of the fluctuations of the mind

Yoga Benefits on Cognitive Processes

attention regulation, mood-related metacognition, acceptance and non-striving, better sleep quality, decreased worry, and perceived stress.

Yoga Benefits on Physiological Processes

improved cardiovascular functioning, decreased vascular tone, reduction in sympathetic tone, increase in vagal tone, and decreases inflammation.

Yoga Benefits on Neurological Processes

activation patterns, inhibitory processes, and consciousness.

Yoga Benefits on Breathing

(diaphragmatic breathing) significant reductions on Beck Anxiety Inventory, decreased heart and breath rate, better digestion, increases insulin and reduces blood sugar, free-radical production, and improves sustained attention, affect, and cortisol levels.

Yoga Benefits on Neurotransmitters

-increases GABA, serotonin, and endogenous cannabinoid system (dopamine)

-decreases Cortisol

Interoception

internal bodily sensation.

Proprioception

position and orientation of the body.

Yoga As A Complementary Medicine

yoga has a lot to ADD to our health and should be used in addition to seeking care from doctors, psychologists, health care professionals, etc...

Yoga As A Spiritual Practice

connection to self, others, nature, and "higher power" universe, thus it can be used alongside any belief system.

Steps of a Sun Salutation

1. mountain pose

2. root to rise

3. forward fold

4. halfway lift

5. back to forward fold

(6. step into high plank

7. lower down into sphynx)

8. downward facing dog

9. step/hop back to standing

Health Benefits of BARK

Decreases in perceived stress, homesickness, loneliness and increased sense of belonging.

Social Contagion and BARK

More social with other people when dogs are around, and makes people more social by interacting outside of typical circles.

Time Needed With Animals For Benefit

20 minutes

Dr. Binfet's Dog's Name

Henry

Community Programs With BARK

Helping young kids with confidence in greeting and shaking hands.

How Long BARK Programs Run

1.5hours

Mental Health

contributions to all dimensions of well being and all dimensions can impact it.

Depressed on Wellness Continuum

negative emotions.

Languishing on Wellness Continuum

neutral/ numb.

Flourishing on Wellness Continuum

positive emotions.

5 Levels of Maslow's Hierarchy of Needs

- physiological needs

- safety needs

- social needs (love and belonging)

- esteem

- self-actualization

Factors of Adult Identity

self-esteem and spiritual wellness

Self-esteem

how you see and value yourself, shaped from experience and can be changed.

Spiritual Wellness

provides an ethical path to personal fulfillment, awareness of values, connected to self and higher power/larger reality and where life is based on ones values with research shows longer life, greater coping, decreased disease risk, and better emotional health.

Happiness Controls

- circumstances (10%)

- personal choices (40%)

- genetics (50%)

Researched Factors That Bring Happiness

positive emotions, money, savoring, accomplishments, and relationships.