Health and Wellness Fundamentals

Wellness and Illness-Wellness Continuum

• Wellness encompasses physical, emotional, and social well-being.
• The Illness-Wellness Continuum illustrates health's progression from severe illness to high-level wellness.

Social Determinants of Health

• Access to education is a social determinant of health.
• Eye color is not a social determinant of health.

Sustainable Development Goals (SDGs)

• The SDGs aim to promote a universal blueprint for peace and prosperity for people and the planet.

Enteric Nervous System

• The gut nervous system contains approximately 200–600 million neurons.

Gut-Brain Axis and Stress

• Gut bacteria influence the brain by communicating with the nervous and immune systems, potentially impacting mood and behavior.
• Chronic stress can weaken the immune system, increasing susceptibility to illness.

Communicable Diseases

• Communicable diseases are illnesses caused by infectious agents that spread between individuals.

Metabolic Syndrome

• Low HDL, elevated fasting glucose, and high triglycerides are diagnostic criteria.
• Low blood pressure is not a criterion for metabolic syndrome.

Type 1 and Type 2 Diabetes

• Type 1 diabetes is caused by autoimmune destruction of insulin-producing cells, while Type 2 involves insulin resistance.

Alzheimer's and Dementia

• Alzheimer's is a specific disease; dementia is a general term for cognitive decline.

Scientific Evidence Hierarchy

• Meta-analysis provides stronger evidence than randomized controlled trials, case reports, and expert opinions.

Unconscious Bias

• Unconscious bias involves subtle, automatic judgments influenced by background and experiences.

Privilege

• Unearned advantages due to race, gender, or socioeconomic status are examples of privilege.

Intersectionality

• Intersectionality describes how overlapping social identities create unique experiences of privilege or oppression.

Calling In vs. Calling Out

• Calling in involves privately and empathetically addressing a hurtful comment.

Emotional Suppression in Boys

• Emotional suppression in boys can lead to aggression, poor coping skills, and difficulties in forming healthy relationships.

Compassion

• Compassion is actively wanting to reduce another's suffering through understanding and kindness.

DEIB

• DEIB stands for Diversity, Equity, Inclusion, and Belonging.

Mental Health Diagnosis Rates in Women

• Women are more likely to seek help and be diagnosed with mental health disorders.

Social Determinants and Mental Health

• Lack of stable housing or employment opportunities can negatively impact mental health.

Social Stigma

• Social stigma about mental illness includes negative stereotypes and judgments.

Chronic Stress and the Nervous System

• Chronic stress can lead to an overactive amygdala, increasing fear and anxiety responses.

Suicide Prevention

• 988 is the phone number for suicide prevention and crisis support.

Emotional Crisis Support

• Listen nonjudgmentally, reassure the person, and connect them with appropriate resources are crucial steps for assisting someone in distress.

Stress Symptoms

• Elevated appetite for learning new hobbies is not a typical stress symptom.

Burnout Risk

• Healthcare workers and first responders are at a higher risk for burnout.

Chronic Stress and the Body

• Chronic stress can manifest as muscle pain, hormonal imbalances, and immune dysfunction.

Neurotransmitters

• Serotonin regulates mood, appetite, and sleep.

Breath Control and Stress

• Breath control activates the parasympathetic nervous system, promoting relaxation.

Neuroplasticity

• Neuroplasticity is the brain's ability to change and form new neural pathways.

Meditation Benefits

• Meditation reduces stress, enhances focus, and improves emotional regulation.

Social Support and Stress

• Social support can protect individuals from the negative impacts of high stress.

MDMA and PTSD Treatment

• MDMA, in a controlled setting with professional therapy, can be effective in treating PTSD.

Self-Directed Learning (SDL)

• General understanding of concepts is expected for quiz questions.

Circadian Clock

• The circadian clock is a 24-hour internal clock regulating sleep-wake cycles and other bodily functions.

Circadian Clock Dysregulation

• Large amounts of late-night light exposure can dysregulate the circadian clock.

Deep Sleep Benefits

• Deep sleep enhances memory consolidation and physical recovery.

Social Determinants and Sleep

• Chronic job insecurity or shift work can negatively impact sleep quality.

REM Sleep and Mental Health

• REM sleep aids emotional regulation, learning, and memory.

Circadian Dysregulation and Conditions

• Circadian dysregulation has been linked to depression and metabolic disorders.

Late-Night Light Exposure and Health

• Late-night light exposure can suppress melatonin and disrupt sleep.

Sleep and Alzheimer's

• Sleep helps clear out metabolic waste in the brain, contributing to memory and Alzheimer's disease.

Nutrition and Sleep

• Eating pre/probiotic foods can improve sleep quality.

Morning Sun Exposure

• Recommended morning sun exposure is 15–20 minutes.

Ideal Sleeping Temperature

• A cool environment between 18–19°C (65–67°F) is ideal.

Caffeine and Sleep

• Caffeine can remain in the body and affect sleep for 10-12 hours.

CBT-i

• CBT-i stands for Cognitive Behavioral Therapy for insomnia.

Physical Activity Barriers (General Population)

• Lack of money, limited time, and limited access to facilities are common barriers.

Psychosocial Barriers to Physical Activity (Obesity)

• Weight stigma, low self-esteem, and fear of judgment are psychosocial barriers.

Physical Activity and Health Disparities

• Many populations do not meet recommended activity levels, contributing to health disparities.

Barriers to Physical Activity (Girls & Women)

• Societal norms, lack of facilities, and safety concerns contribute to lower physical activity rates.

Barriers to Physical Activity (LGBTQ2+ individuals)

• Bullying, discrimination, and lack of inclusive facilities can prevent participation.

Exercise and Anti-aging

• Exercise protects DNA, maintains bone health, and supports the immune system.

Physical Inactivity and Disease

• Physical inactivity contributes to heart disease, type 2 diabetes, and some cancers.

Health Behavior and Lifespan

• Smoking and lack of physical activity are major factors shortening lifespan.

WHO Physical Activity Guidelines

• Adults should aim for 150–300 minutes of moderate-intensity exercise per week.

Physical Activity Benefits

• Even moderate physical activity improves health and reduces mortality risk.

Exercise and Stress Resilience

• Regular exercise helps regulate mood, sleep, and coping mechanisms, improving stress resilience.

Exercise and the Brain

• Exercise increases neurogenesis, improves blood flow, and enhances cognition.

Exercise for Mood Disorders/Anxiety

• Even low-intensity exercise can help improve mood and reduce anxiety symptoms in many cases.

Physical Activity and Sleep

• Participating in regular physical activity improves sleep quality and daytime alertness.

Physical Activity Study Outcome

• Individuals engaging in moderate-to-vigorous physical activity showed improved mental and physical health.

Additional Nervous System & Stress Concepts

• The prefrontal cortex is associated with higher executive function.
• The amygdala hijack occurs when the amygdala overrides the prefrontal cortex.
• The vagus nerve is associated with the parasympathetic nervous system.
• Cortisol is beneficial in normal, non-chronic levels.
• Stress can affect the digestive system due to communication between the gut-brain axis.