Health, Wellness, Promotion

define senescence

biological process of getting old

five characteristics of lifespan

• lifelong

• multidimensional

• plastic

• embedded in history

• multicausal

describe the multidimensional characteristic of lifespan

lifespan involves different dimensions including physiology, anatomy, psychology, etc.

describe the plastic characteristic of lifespan

development can be flexible or moldable

describe the embedded in history characteristic of lifespan

the actions we make have an effect on our development

define health

state of complete physical, mental, and social wellbeing; not merely the absence of disease

define wellbeing

state of happiness and contentment, with low levels of stress, overall good physical and mental health and outlook, good quality of life

how to differentiate health and wellbeing

health is objective and quantifiable, wellbeing is subjective and internal

define healing

self-corrective energy of nature, stimulate natural function, remove what hinders natural functions

characteristics of eastern medicine

• holistic

• concept of Chi

• treat whole mind-body system

• emphasize relaxation through breathing

• gentle movement

• massage

• meditation

characteristics of western medicine

• biomedical approach (suppress symptoms)

• disease states aggravated by over-activity of sympathetic system

characteristics of psychoneuroimmunology

• communication between mind and body help with healing

defne wellness

lifelong interactive process of becoming aware of healthy choices, practicing healthy choices, creating balanced lifestyle

six dimensions of wellness

• physical wellness

• intellectual wellness

• occupational wellness

• spiritual wellness

• social wellness

• emotional wellness

coping self involves with dimensions of wellness

physical wellness and emotional wellness

creative self involves which dimensions of wellness

intellectual wellness and occupational wellness

essential self involves which dimensions of wellness

spiritual wellness and social wellness

significance of sedentary behaviors

increase cardiovascular mortality rate

significance of taking regular walking breaks from prolonged sitting

prevents decline in cerebral blood flow, study had three conditions (sitting for 4 hours, 2 min walking breaks every 30 min, 8 min walking breaks every 2 hours)

describe health 2030

prioritizes eliminating health disparities, achieving health equity, attaining health literacy

how to eliminate health disaparities

reduce food deserts, discrimination, stigma, community rejection

how to achieve health equity

increase accessibility to parks, safe sidewalks, education

define food deserts

areas that have little whole foods

define upstream thinking

considering problems at their source rather than solving the immediate problem at hand

steps of systematic approach for health promotion planning

1. needs assessment

2. determination of priorities

3. setting goals

4. stating objectives

5. designing interventions

6. develop implementation plan

life’s essential 8

• eat better

• be more active

• quit tobacco

• get healthy sleep

• manage weight

• control cholesterol

• manage blood sugar

• manage blood pressure

which of life’s essential 8 are health behaviors

eat better, be more active, quit tobacco, get healthy sleep

which of life’s essential 8 are health factors

manage weight, control cholesterol, manage blood sugar, manage blood pressure

five pillars of wellbeing

• build well

• mind well

• eat well

• move well

• spend well

benefits of having good social health

• face to face contact is like a vaccine

• motivating and increases brain power

• determine healthful habits

• tool for happiness and longevity

four pillars of meaningful life

• belonging (love)

• purpose (serve others)

• transcendence (connected to higher reality)

• story telling (your story)

triangle of mindfulness

awareness, acceptance, attention (all to the present)

significance of emotion mapping

different temperatures at different parts of the body indicated by different emotions

four pillars of nutrients

• vitamins

• minerals

• fibers

• phytochemicals

significance of vitamins

energy production, tissue structure synthesis, enhance nerve impulse, body repair

significance of minderals

support biochemical processes, used as electrolytes, muscular contractions, structure for bones and teeth

significance of fibers

trap and remove excessive fats and sugars from body, regulate blood for diabetics, minimize colon and stomach cancers, remove toxins and heavy metals from body

significance of phytochemicals

colors in fruits and vegetables, antioxidants to fight cancer and heart disease, boost immune system, improve elasticity and smoothness of skin

recommended protein target

1.2 to 1.6 grams of protein per kilogram of body weight per day

recommended vegetables target

3 servings per day

recommended fruits target

2 servings per day

recommended whole grains target

3 or more servings per day

difference between whole grain and refined grain

whole grains include bran, germ, and endosperm of grains; refined grains only have endosperm of grain

whole grains consists of what nutrients

fiber, vitamin B, vitamin E, minerals, phytochemicals, carbohydrates

refined grains consist of what nutrients

carbohydrates, little protein, little vitamin B

cold foods

watermelon, bean sprouts, tofu, cucumber, crab, pig brain

cool foods

seaweeds, asparagus, mung bean, orange, egg whites, duck

neutral foods

apples, potatoes, cabbage, most meats, chicken, clam

warm foods

carrots, pumpkin, some fish, sea cucumber

hot foods

ginger, spice, curry, mango, lychee, cinnamon, fried foods, beef, lamb

significance of vitamin C

high dose IV of vitamin C presumed ot have cured COVID-19

big 10 personal health actions

• exercise regularly

• weight management

• eating a reasonable balanced diet

• refrain from tobacco products

• moderate use of alcohol

• managing all stressors effectively

• safe sexual practices

• personal safety in home, automobile, workplace

• maintain immune system at effective level

• undergoing periodic status checks

smoking effects on brain

leading cause of stroke

smoking effect on eyes

greater chance of developing cataracts (clouding, blurry vision)

smoking effects on mouth

periodontitis (infection of gums that also destroys roots of teeth)

smoking effect on lungs

lung cancer

smoking effects on heart

heart diseases, cancers

smoking effects on fertility

infertility, placenta previa (placenta is low in uterus and covers cervix), placenta abruption, premature birth

benefits of quitting smoking 2 weeks to 3 months

circulation and lung function improve

benefits of quitting smoking 1 year

risk of coronary heart disease is cut in half

benefits of quitting smoking 5 years

completely erases stroke risk

10 facets of resilience

• ability to self-calm

• exercise and self-care (knowing when to ask for help)

• ability to self-replenish (getting groceries)

• emotional expressiveness

• non-judgement self-supporting

• optimism

• hope

• hardiness

• sense of coherence

• social support

three ways to enhance resilience

practice thought awareness, manage thoughts, emotions, and personal energy, maintain perspective

define momentum

relentless pursuing something until point of breakthrough and beyond

illness wellness continuum from pre-mature death to high level wellness

pre-mature death, disability, symptoms, signs, neutral point, awareness, education, growth, high level wellness

describe how different biological mechanisms work together for health and wellness

multiple aspects of lifestyle affect body systems which lead to symptoms/diseases

four key factors for development

physical activity, nutrition, stress management, brain neuroplasticity/neurodegeneration

result of body systems working together for development

• decreased inflammation

• increased immunity

• decreased oxidative stress

• increased mitochondrial function

• decreased cerebrovascular disease

• epigenetics

significance of lifestyle intervention on diseases

transform suboptimal lifestyle into healthier lifestyle which modifies disease therefore reducing symptoms and improving lifestyle in a constant cycle, involved of conventional medical management contributes to symptoms management

how does a sub-optimal lifestyle differ from a healthier lifestyle

sub-optimal lifestyle quickens disease progression

do different lifestyle interventions together create synergistic or antagonistic effects

both synergistic and antagonistic

define sustainable

long lasting

define social determinant of health

conditions in environments where people are born, live, learn, work, play, worship, and age that affect a wide range of health, functioning, and quality of life outcomes and risks

five domains of social determinants of health

• economic stability

• education access and quality

• health care access and quality

• neighborhood and built environment

• social and community context

factors of economic stability

• employment

• housing instability

• poverty

• food insecurity

factors of education access and quality

• early childhood

• education

• literacy

• language

• higher education

factors of health care access and quality

• access to health care

• access to primary care

• health literacy

factors of neighborhood and built environment

• access to healthy foods

• quality of housing

• crime and violence

• environmental conditions

factors of social and community context

• civic participation

• incarceration

• discrimination

describe Bronfenbrenner’s ecological system theory

child’s development is shaped by interactions within multiple systems/layers that each play unique role in shaping behavior and growth

systems/layers from Bronfenbrenner’s ecological system theory

• chronosystem

• macrosystem

• exosystem

• mesosystem

• microsystem

• individual

factors of chronosystem

time

factors of macrosystem

• social norms

• economic system

factors of exosystem

• local government

• parents friends

• mass media

• extended family

factors of mesosystem

none

factors of microsystem

• work

• school

• family

• neighbors

• friends

what is an upstreamist in healthcare

coming up with more efficient/beneficial solutions through public health, looking at factors that predict health behaviors and outcomes

percentage of health affected by socioeconomic factors

40%

percentage of health affected by physical environmental factors

10%

percentage of health affected by health behavioral factors

30%

percentage of health affected by health care factors

20%

steps to apply socioecological approach to PT practice

1. assess at all levels of socioecological model

2. develop multi-level interventions

3. foster collaborations and partnerships

4. promote system level change

describe socioeconomic model

each level has different level of problems (think upstream vs. downstream)

levels of socioeconomic model associated with downstream thinking

• individual

• family

levels of socioeconomic model associated with midstream thinking

• community

• policy

levels of socioeconomic model associated with upstream thinking

societal

different levels of multi-level intervention

patient, practice, community

essential social need domains

food insecurity, housing instability, utility needs, financial resource strain, transportation challenges, exposure to violence, socio-demographic information

optional social needs domains

childcare, education, employment, health behaviors, social isolation and supports, behavioral/mental health

intervention ways for PT practice

patient education, home health care, home exercise programs