Health Sci 1111A Notes PDF

Health Sci 1111A Notes- Kelly Francis Pseudoscience and Self-Help Scientific evidence is often screwed by social media, not backed by facts, which affects decision-making. Pseudoscience is the spread of misinformation and word of mouth. We must stay away and move closer to fact-based scientific evid...

Health Sci 1111A Notes- Kelly Francis Pseudoscience and Self-Help Scientific evidence is often screwed by social media, not backed by facts, which affects decision-making. Pseudoscience is the spread of misinformation and word of mouth. We must stay away and move closer to fact-based scientific evidence. -​ Dunning Kruger Effect -> the less you know = overestimate their ability, ignorance Misinformation can lead to disease and infection; anti-vax are led by personal beliefs and misinformation, most definitely not by science. Early Life Inputs Epigenetic Patterns-> genome flexibility, beyond fixed DNA code, can affect gene expression and carried within gametes -Early life stressors form the person you become, neglect, trauma, illness, loss, poverty, etc The importance of early development = shapes mental wellbeing Critical Window vs. Sensitive Window crucial for normal development, not extremely detrimental Prenatal= exposure to trauma Infant emotional attachment= children and primary caregivers People who were small at birth have an increased risk of developing, e.g. coronary heart disease (CHD) and type 2 diabetes later in life. Not only a small body size at birth but also non-optimal growth during infancy is associated with an increased risk for the disease above. CHD- Coronary heart disease, more likely to develop if small at birth Dutch Hunger Winter Study Effects of maternal undernutrition during the Dutch famine in 1944-45. Gestation with a focus on chronic cardiovascular and metabolic diseases, aging and mental health. ACE study-> How childhood trauma shapes the person and mental welfare. The study also emphasizes the importance of early intervention and support to prevent the long-term impacts of ACEs. It has since influenced public health policy and trauma-informed care approaches aimed at helping people with histories of childhood adversity. -​ Childhood trauma impacts the way we respond to stress- it could be different than others. Toxic Stress-> Prolonged stress during critical or sensitive windows, long-term severe effects- get sick often, physical effects Helsinki Birth Cohort-> 20% more likely to be depressed at follow, intergenerational effects among women Gene Regulation->Cell identity- exposure to the environment Imprinting - sex differences depending on who they are inherited from Early Life stressors can have long-term and potentially intergenerational impacts on health and well-being. Through intervention, we can tackle this!! Mental Health and Mindset Fixed mindset -​ Not open to things changing or other perspectives, stuck in your ways, unable to believe that something could be different -​ Restricts many efforts and attempts -​ View their ability as fixed Growth mindset -​ It allows for new opportunities and success because you can view things from many different perspectives and are open to seeing things from others’ sides, a growth mindset is so beneficial and leads to a well-rounded and open mindset. -​ Approach as “okay, i don't understand” or “I’m not very good at this” later turns into, “Even though i am not very good at this, i am going to try one more time.” -​ A growth mindset is not just EFFORT; must be good strategy and support in said process -​ PROBLEM SOLVING !!!! CAROL DWECK -> Examined praise and person to person feedback, and its impact on childhood development. How everyday interactions shape mindsets-> -The language we use tells others what we believe and what we value -Feedback tells us what is expected of us and what goals we should have Many Factors that contribute to potentially developing a mental disorder, Adolescent- relationships Early Life stressors Exposure to others Substance abuse Sexual behaviors Some of the examples above can lead to other ones, Multifactorial Causation -​ Combination of many factors that lead to disorders -​ Social and environmental factors -​ Must think about all factors prior to intervening Interventions include these three stages -​ Prevention -​ Promotion -​ Treatment Why do some people avoid challenges, while others seek it out? Praise = acknowledging the fact there can be change, influences students' response to failure. Neuroplasticity The brain's ability to adapt Strengthening or weakening our neurons and their pathways Used to believe that the brain only developed in childhood and then declined later in life- predicated on brain damage patients would rarely make a recovery, inability to observe the inner workings of the brain, the brain was seen as a machine. Neurogenesis -> Birth of new neurons and glial cells Plasticity-> New neural connections, Use it or lose it Use it and improve it Time Salience Age Repetition Impacts on brain development; ​ Learning environments impact brain development ​ Psychoactive drugs can impact brain development ​ Early stress & Parent child relationships also contribute ​ Peer relationships ​ Physical Development ​ Intestinal Flora- linked to brain Neuroplasticity can also be maladaptive, chronic pain, PTSD Phantom Limbs-> Limb that has been amputated; still feel pain in said limb Difficulty getting relief from pain Phenomenon described by neuroplasticity Meditation and Neuroplasticity -​ Keep our brains young = meditation Resilience Overcoming negative effects of risk exposure adapting or coping successfully with traumatic experiences 1.​ Content Specific 2.​ Culture Specific PROMOTIVE AND PROTECTIVE FACTORS AND PROCESSES Promotive Factors- characteristics, conditions or resources that enhance positive development eg. access to quality education Promotive Process- actions, behaviors and strategies that are engaged in to promote positive outcomes eg. commitment to studying and learning Protective Factors- Shield or buffer against the development of negative outcomes or risks eg. strong social support Protective Process- actions, behaviors, or strategies that individuals or communities use to reduce or mitigate the impact of adverse situations or stressors eg. seeking help during difficult times Promotive = predictors of higher levels of better outcomes Protective = compensate for risks, predictors of lower level of psychological symptoms Assets = reside within an individual , coping skills, competance Resources = emotional supports , parental support Categories of resilience models -​ Compensatory….. Where a resilience factor counteracts a risk factor Has direct effect on outcome Decreasing the possibility of a negative outcome Independent of the effect of the risk factor eg.mindfulness -​ Protective…. Assets and resources lower the risk of a negative outcome Protective factors may neutralize the effects of risks, weaken, but not completely remove them, or enhance the positive effect of another promotive factor in producing a positive outcome Protective Stabilizing= More risk more negative outcome -​ Challenge…. Exposures to both low and high levels of a risk factor are associated with negative outcomes, but moderate levels of the risk are related to less negative (or positive) outcomes. -​ Inoculation…. A little bit of challenge so that you know how to deal with it Intervention to Cultivate Resilience Goal of intervention research; What protects individuals and systems from breaking down when things go wrong in some circumstances? Everyday Stressors and Social Suffering Housing and homelessness Social Relationship Ill health Government Faith Morals 1.​ Which model of resilience suggests that low levels of exposure to stress can actually promote better outcomes?​ a) Compensatory Model​ b) Challenge Model​ c) Inoculation Model​ d) Protective-Reactive Model​ Answer: c) Inoculation Model 2.​ In the context of resilience, which of the following is a key difference between protective and promotive factors?​ a) Protective factors neutralize risk, while promotive factors encourage positive outcomes despite risk.​ b) Promotive factors are more effective in high-risk situations, while protective factors work better in low-risk situations.​ c) Protective factors mitigate risk, whereas promotive factors eliminate it entirely.​ d) Promotive factors operate in the absence of risk, while protective factors only work in its presence. ANSWER: a) Courage and Vulnerability Barriers to expressing vulnerability include- -Stigmatization -Sign of weakness ESPECIALLY BY THE CERTAIN GROUPS___ 1.​ Minority groups- stems from fear of further discrimination 2.​ Survivors of Trauma - fear of retraumatization and trust issues 3.​ Children- peer pressure 4.​ Men - toxic masculinity Toxic Masculinity -​ Promotes traditional male behaviour of “be a man,” “men don’t cry,” etc -​ Encourages emotional suppression and reluctance to show vulnerability We can challenge by recognizing vulranbiluity is a sign of strength, not weakness, open conversations surrounding emotions an, mental health and coping skills. Resilience and Vulnerability can go hand in hand. ​ Vulnerability is an essential asset to building trust in relationships and developing deeper connections. This is why, inherently, women have deeper connections than men do, and that is why when female friendships begin to struggle, it is more painful and upsetting. Courage Capacity and strength to act meaningfully and with integrity in the face of acknowledged vulnerability. About connection and community TUTORIAL—- People who come forward and open up about their trauma are courageous, and I admire them. I believe that vulnerability plays a huge role in creative expression as it can help others be vulnerable as well; movies, music, and artists opening up about their struggles can vastly help others. Relatable aspect. I think that as a society, we all need to do better and make everyone feel included and valued. I believe that one way we can continue to do this is by offering mental health resources and letting people know there are others who go through similar things. 7. Attention or Time management? Time and well-being are linked through the quality of life Time itself is a precious commodity; it structures all of our days and the way we live Time is closely linked to happiness, prioritizing Gallup Poll - 48% of individuals feel as though they don’t have enough time to do the things they want Too much timeless enjoyment of activities Time use survey, different activities such as relaxing, leisure, socializing, and exercising. Tracked subjective well-being. Less than 2 hours of free time is a drop in subjective well-being. 2-5 hours of free time per day is ideal for wellbeing. Passive leisure= doom scroll Active leisure = going and doing things, moving your body Social connection is so important for wellbeing- brief interactions. Time is a resource for health = -Time needed for production and consumption - Time is needed to build social connections/ relationships, exercise, work, play and other activities Unequal access to time = value is assigned to time, economically saved or spent, shouldn’t be “wasted.” Parents who have newborn- total 10 hours of discretionary time per week Multidimensional = poverty and social exclusion WHAT IS LAZINESS?????? -​ Warning sign that something or some process is no longer working -​ Hard work being emphasized over health and other life impacts -​ People who are dealing with mental health struggles are labelled as lazy “I think when we start listening to laziness, we can really question a lot of unfair social standards.... And it's just all of this drive towards meeting a really arbitrary standard of perfection. When we stop pushing ourselves to kind of overachieve by this completely arbitrary metric, we can say, ‘OK, what actually feels good for my body? How do I actually want to spend my time?” -​ Devon Price Pilot Study (2018) Multiple laughter yoga sessions improved psychological well-being by reducing tension anxiety while also lowering stress indicators. Problem with time management -​ Limited hours in the day tend to underestimate how long tasks take, which often makes us feel worse. Attention Management -Limiting distraction - Getting things done at the right time when you’re motivated to do so Multitasking is ineffective, has decreased quality, hinders learning and information retention, and compromises creativity. Procrastination- Pay yourself first, limit your work in progress, resist the allure of middling priorities Sleep We sleep because it’s for memory consolidation, emotional regulation, brain function and energy conservation. Circadian Clock- internal 24-hour clock, 8 hours in bed, 10-hour time period to eat within, usually 7 am-7 pm Klietman and Richardson Experiment = Spent six weeks in the darkness for a study that demonstrated humans have an internal circadian rhythm Variations in the Circadian cycle due to -​ Genetics A molecular clock consists of a network of timekeeping genes and their associated proteins, such as CRY  CLOCK PER Sex differences Females reach maximum lateness at 19.5 years old, while for men, it’s around 21 years old. They disappear at 50 when females begin menopause. -​ Age -​ Environmental Influences -​ Medical Conditions Early Birds​ -.5 of the population -commonly familial { Sleep Cycles disordered } JET LAG - treatments light exposure and melatonin consumption SHIFT WORK DISORDER - treatments would be more traditional schedule DELAYED SLEEP- trouble falling asleep or waking up CIRCADIAN MISALIGNMENT - leads to negative health outcomes, late chronotypes, and shift workers have a higher chance of ending up with depression. Long-term shift work leads to dementia and cancer !!Chronotype is like night owl or early bird!! Knowing your chronotype is useful when making decisions and such Temperature influences sleep Thermoregulation is reduced during sleep, so the body will wake up to regulate temperature instead of staying asleep Sleeping in an environment warm enough to raise body temperature can reduce REM and Deep/slow-wave sleep -​ Blue light technology interferes with melatonin production in the brain SLEEP RESTORES AND REPAIRS -​ muscles, tissues and cells Immune function- produces and releases cytokinesis, reduces the production of antibodies Brain Detoxification = Noriphinerphrine is boosted when we are awake, and levels go back down when we sleep. The glymphatic system becomes more active, facilitating the removal of waste products Daylight savings = Higher rate of pregnancy loss when spring daylight savings time was within 21 days after embryo transfer Sleep deprivation - too little sleep results in an increased concentration of hormone which makes you feel hungry. ^Ghrelin Levels and lower Leptin levels Long term sleep deprivation increases the risk of Alzheimer’s, Mindfulness 2 components 1. Self-regulation of attention, focus on immediate experience and moment 2. Attitude of curiosity, openness and acceptance Mindfulness has peaked more interest recently- Mindful activities -Visualization -Sensory Awareness - Colouring or drawing​ -Progressive relaxation -Observing nature​ -Mindful Breathing -Journaling​ -Gratitude practice !!Mindfulness is not equal to meditation!! The practice of being present mentally and physically -​ Intention -​ Attention -​ Attitude Seminal Study By Jon Kabat Zinn 1979 Rationale- stress reduction and relaxation program -​ Those who live with chronic pain were often told to just learn to live with pain -​ Mindfulness meditation was unfamiliar in the US Based upon theoretical considerations of pain perception and attention -​ Pain signals somatic damage -​ Chronic pain = no benefit -​ Development of a psychological model -​ Learned attentional and attitudinal shift METHODS 51 individuals with chronic pain -> 10-week program - Three mindfulness practices -Group format -Expectation of relief -Non-goal orientation -Self-responsibility RESULTS After 10 weeks Reductions in mood disturbance and psychiatric symptoms Pain reduction maintained at - 2,5. 4. 7. months Interventions Stress reduction Acceptance and commitment therapy Mindfulness-based cognitive therapy Dialectical behavior therapy Mindfulness-based stress reduction Implemented globally Program - 8weeks 2.5 hour classes 1 day of silence Practices include body scans and yoga. Sitting meditations, mindful eating and walking Mechanisms of Action -​ Attention regulation -​ Body awareness -​ Emotional Regulation -​ Change in perspective on the self Physical Impacts -​ Balances nervous system -​ Lower blood pressure -​ Pain management -​ Improved sleep -​ Weight management -​ Reduced inflammation -​ Heart health Functional Changes Attention regulation Body awareness Emotion Regulation Memory Processes Inter-Hemispherical Communication Structural Changes Cortical thickness Grey-matter volume Frontopolar cortex Sensory cortices and insula Hippocampus Anterior cingulate cortex (ACC), mid-cingulate cortex, and orbitofrontal cortex Superior longitudinal fasciculus and corpus callosum Happiness Bhutanh constitution -​ 1. Psycological Wellbeing, life satisfaction, positive emotion, negative emotion -​ 2. Health - self-reported health status, disability, mental health -​ 3. Time use- work, sleep -​ 4. Education- literacy, schooling , value -​ 5. Cultural diversity and resilience- cultural participation -​ 6. Community Vitality- donation, safety, family -​ 7. Good governance- political participation, services -​ 8. Environment- Wildlife damage, ecological issues -​ 9. Living standards- Assets, Income, Housing Hedoic- satisfaction Eudimonic- Fufilment with life Happiness’s effect on health -​ Improved physical, better immune system and lower cardiovascular diseases -​ More social- stronger networks and relationships -​ More productive- happy workers tend to make more money -​ Better citizens- more likely to donate time and money Happiness found increased test scores!! Social Support Emotional Appraisal Informational Instrumental Bradford Hill Criteria 1.​ Temporality 2.​ Strength 3.​ Bilogical gradient 4.​ Consistency 5.​ Specificity 6.​ Plausability 7.​ Coherence 8.​ Analogy 9.​ Experiment Brain Sleep Detoxification -glymphatic system in the brain becomes more active in the brain during sleep, resulting in the removal of waste products -sleep deprivation leads to waste builduo in the brain and is linked to alzhimers Sleep Deprivation= increase Ghrelin Levels and decrease of leptin levels Dr. Ann Masten - considering systems when understanding resilience is important for how it incorporates how people work with one another London Taxi Study- increased grey matter in the posterior hippocampus Cantrill Ladder- measures of life satisfaction Toxic Masculinity- begins in early adolescence by everyday things, emotional suppression Multitasking is extremely inefficient, hinders memory and education Toxic Stress leads to epigenetic changes Music therapy- helps cancer paitents is the reduction in serum cortisol REM sleep- happens in cycles of 90 minuetes at a time Circadian Clock- translation and transcription feedback loops , molecular components= CLOCK / BMAL1 CRY PER Bucharest early intervention- investigate effects of ealy deprivation and institutionalization on social development Daylight savings and pregnancy- higher rate of pregnancy loss when day light savings occur within 21 days of embryo transfer