Psych 401 Exam 2
Depressants:
(barbiturates, opiates, alcohol, general anesthetics, and antiepileptic drugs) dampen activity in the central nervous system. Low doses reduce responsiveness to sensory stimulation, slow thought processes, and lower physical activity. Higher doses result in drowsiness, lethargy, and amnesia and also can lead to death. - opiates (morphine, heroin, and codeine)
Community health psychologists generally focus on three accepted strategies in injury prevention programs:
(1) education and behavior change, (2) legislation and enforcement, and (3) engineering and technology.
The Let's Move program reflects a biopsychosocial solution and emphasizes
(1) getting nutrition and exercise information to parents, (2) improving the quality of food in schools, (3) making healthy foods more affordable and accessible, and (4) focusing more on physical education.
Suicide is more prevalent in people ages
45-54
SLEEP CYCLE REPEATS ITSELF EVERY
90 MINUTES but as the night goes on, NREM-2 stages grow shorter and REMand NREM-2 get longer. By the time we awaken, we have spent 100 minutes in REM
Behavior change techniques (BCTs):
A theory-based method for changing one or more determinants of a health behavior, such as self-efficacy.
Obese:
BMI equal to or greater than 30
what can cause short sleep duration
Stress or demanding work or study schedule
Psychosocial factors in eating disorders
The roots of eating disorders can be also found in certain psychological situations, such as the competitive, semi closed social environments of some families, athletic teams, and college sororities The families of people with anorexia tend to be high-achieving, competitive, overprotective, and characterized by intense interactions, poor communication and conflict resolution, and insecure attachments in social relationships The families of people with bulimia have a higher-than-average incidence of alcoholism, drug addiction, obesity, and depression Disordered eating behaviors often develop in response to emotional pain, conflict, low self-esteem, anxiety, depression, or stress Body-image dissatisfaction stemming from societal pressures
binge-eating disorder (BED)
an eating disorder in which a person frequently consumes unusually large amounts of food followed by feelings of distress or guilt, but without the compensatory behaviors of purging, fasting, or excessive exercise that mark bulimia nervosa
hyperinsulinemia
an endocrine disorder in which insulin progressively loses its effectiveness in sweeping glucose from the bloodstream into the 60 trillion or so cells of our bodies. For this reason, obesity is a leading cause of Type 2 diabetes.
Sleep deprivation can lead to
an increased risk of human error-related accidents: has been shown to produce cognitive, perceptual, and motor impairments equivalent to those caused by alcohol consumption at or above the legal limit
circadian rhythm
an internal biological clock that operates on a 24-hour cycle that our bodies are approximately synchronized with, rhythm is clearly linked to the light-dark cycle
one of the most difficult behavior disorders to treat
anorexia because many victims see nothing wrong with their eating behavior and resist any attempt to change - Regardless of the type of treatment used, patients with lower self-esteem and persistent body-image distortions tend to be less successful in terms of their long-term recovery
non-suicidal self-injury (NSSI)
behaviors such as cutting the skin, pulling out hair, inserting objects under the skin, and administering their own tattoos
Models of Addiction
biomedical model, reward model, social learning model
Physical activity:
bodily movement produced by skeletal muscles that requires expenditure of energy
Overweight:
body mass index (BMI) equal or greater than 25
Drugs can achieve their effects in one of three ways:
by mimicking or enhancing the action of a naturally occurring neurotransmitter, by blocking its action, or by affecting its reuptake
psychoactive drugs
drugs that affect mood, behavior, and thought processes by altering the functioning of neurons in the brain; they include stimulants, depressants, and hallucinogens.
Teratogens
drugs, chemicals, and environmental agents that can damage the developing person during fetal development.
After about age 65, being underweight is associated with increased risk of
dying from all causes, because losing weight in late adulthood generally leads to less muscle, thinner bones, and greater risk of accidents and chronic disease.
Adipocytes
collapsible body cells that store fat. When adipocytes reach their maximum storage capacity, they divide—a condition called fat-cell hyperplasia
Boys use more illegal drugs and steroids, whereas girls use more
diet drugs
Biofeedback:
enables people to monitor their heart rate, muscle tension, or other physical signs and shows people how to adjust those responses to calm the body.
abdominal obesity:
excess fat around the stomach and abdomen; also called male-pattern obesity, linked to metabolic syndrome, inflammation, atherosclerosis, hypertension, and diabetes
NSSI behaviors may be an attempt to:
gain attention and ask others for help, get others to stop bullying them, use pain to distract from persistent negative thoughts and rumination, relieve guilt through self-punishment, or fit in with a peer group.
basal metabolic rate (BMR):
not easily determined, but can be calculated by multiplying your weight by 13
In the US, more people are treated for ----- than for all other health conditions combined
obesity
Aerobic exercise:
often called "cardio", light to moderate intensity exercise performed for an extended period of time. Exercise lasting longer than 2 minutes
The glycemic index (GI) ranks carbohydrates based on
how quickly the body converts them to the naturally occurring blood sugar, glucose. - High-GI foods tend to cause a surge of energy that is quickly followed by increased fat storage, lethargy—and more hunger!
diseases examined:
hypertension, coronary heart disease, hepatitis, stroke, cancer, asthma, diabetes, arthritis, chronic obstructive pulmonary disease, and kidney disease
Compulsive exercise
physical activity that becomes obsessive and causes dysfunction in a person's life
Physical exercise:
physical activity that is planned, repetitive, and purposeful in the sense that ir is intended to improve or maintain one or more aspects of physical fitness
Between ages 35 and 54, -------- causes the most injury-related deaths
poisoning
Increased body mass index (BMI) can result from chronic sleep debt
poor sleep stimulates an increase in the hunger-triggering hormone ghrelin and a decrease in the appetite-suppressing hormone leptin Sleep loss promotes insulin resistance, a key factor in the development of diabetes Sleep deprivation also suppresses immune functioning
eating disorders (EDs)
illnesses in which the people experience severe disturbances in their eating behaviors and related thoughts and emotions
Ghrelin:
in high levels, stimulates hunger, lower during both aerobic and resistance exercise.
Stimulants:
including nicotine, caffeine, cocaine, and amphetamines, make people feel more alert and energetic by boosting activity in the central nervous system. have a dramatic impact on acetylcholine, the catecholamines, dopamine, and, to a lesser extent, norepinephrine
When glucose levels fall, insulin production ------- and we feel hunger. Conversely, when glucose levels rise, hunger and insulin levels ---------
increases, decrease
Once in the brain, drugs affect behavior by
influencing the activity of neurons at their synapses
Sleep disorder
insomnia, narcolepsy, sleepwalking, or sleep apnea. Causes short sleep duration
The pancreas produces the hormone -------- and assists the body in converting glucose into fat
insulin
The most effective interventions designed to promote increased physical activity in a community
integrate individual and environmental factors, including demographic, biological, psychological, social/cultural, and public policy.
people of all ages and both sexes are more likely to die from suicide when they live in a community in which
more households own firearms
obstructive sleep apnea:
most common, occurs when throat muscles relax, causing the airway to narrow and preventing the sufferer from getting an adequate breath.
The most prevalent type of injury resulting in death for adolescents and young adults:
motor-vehicle accidents
Partial agonists
neurotransmitters that bind and activate receptors but elicit a smaller response than true or full agonists
The Framingham Heart Study
study of a Massachusetts town that ate a very hearty breakfast and had very high levels of heart disease. shows that poor nutrition is a leading risk factor for heart disease.
some researchers propose that the ----- ---- ----- of adolescence are contributing factors to drug use
stress asnd strain
Due to the considerable body of evidence linking added dietary sugar to hypertension, cardiovascular disease, and other conditions, the most significant recent change in the dietary guidelines is a much lower limit on
sugar consumption
An article in the prestigious Journal of the American Medical Association dropped a bombshell when its authors charged that five decades of dietary research and nutrition guidelines were largely shaped by the
sugar industry
Bright light signals the brain's
suprachiasmatic nucleus to decrease its production of the sleep-inducing hormone melatonin
Injury control
systematic efforts to prevent injuries from occurring and to limit the consequences of those that have already occured
concordance rate
the rate of agreement between a pair of twins for a given trait; a pair of twins is concordant for the trait if both of them have it or if neither has it. Used with fraternal and identical twins in biomedical research
interpersonal therapy
treatment that strengthens social skills and targets interpersonal problems, conflicts, and life transitions
Interestingly, -------- men are more likely to be diagnosed with clinical depression than are their ------- counterparts.
underweight, heavier
Treatment and prevention of obesity:
- dieting -behavioral and cognitive therapy -fir families, fit communities
Treatment for Eating disorders
-force feeding - family therapy (maudsley model) - interpersonal therapy - cognitive behavioral therapy -dialectical behavior therapy - hypnosis - psychodynamic approaches - Cognitive dissonance-based interventions
In sleep, the brain operates according to a 90-minute biological rhythm, cycling through four distinct sleep stages:
1. NREM stage 1 sleep: the briefest and lightest stage of sleep, during which loud sounds and other stimuli can awaken you easily 2. NREM stage 2 sleep: about 20 minutes long, distinguished by periodic bursts of rapid brain waves called sleep spindles, which alternate with large K-complex waves. Breathing and heart rate even out and body temperature drops. You can still be awakened without much difficulty, but you are clearly asleep. About half of each night's sleep is spent in NREM-2 Slow-wave sleep of 3. NREM-3: your brain emits large (high amplitude) and very slow (low-frequency) delta waves. You are much harder to awaken, this stage is most important for restoring energy levels, strengthening the immune system, and stimulating the release of growth hormone 4. REM: about one hour after falling asleep, you shift from NREM-3 back to NREM-2 and then enter REM. for ten minutes or so, eyes dart back and forth, heart rate and breathing become more irregular, and vivid dreams even occur. Marked by faster beta brain waves and is believed to be important for consolidating memory and other cognitive functions. Brain's motor cortex is active, but the brainstem blocks its messages, leaving the muscles relaxed
Homicide is more prevalent in people ages
18-24
People are most likely to sick with exercise if they:
Enjoy exercise Have already formed the habit of exercising regularly Grew up in families that exercised Have social support for exercising from relatives, friends, and coworkers Have a favorable attitude and a strong sense of self-efficacy toward exercising Perceive themselves with as being somewhat athletic Believe that people should take responsibility for their health
three counterproductive trends have emerged in the dietary habits of people in developed countries:
Fast food Supersizing Mindless eating (we allow situations to control our eating)
What helps protect people from getting MetS?
Fitness helps protect people from getting MetS because it increases insulin sensitivity. Also promotes metabolic flexibility--the body's ability to switch fuel sources when it needs to, from using carbs to fats.
Biological Factors in Obesity
Genes: fat mass and obesity-associated gene, which makes people eat more and functions as a "genetic switch" that determines whether people will burn extra calories or store them as body fat. Obesity is a product of genetic vulnerability and environmental factors or maladaptive behaviors. Genes cannot explain why being overweight or obese is more prevalent today than in the past and explain why the increase in weight in our population is not evenly distributed The brain Hormones in regulating appetite
Four Preventative Measures for motor-vehicle accidents:
Graduated driver licensing (GDL): requires more time between issuing a learner's permit and granting a full license Restricted driving at night No teenage passengers Zero tolerance driving under the influence of alcohol
Reasons why older adults might lack exercise self efficacy
Have less experience with exercise and have fewer exercising role models than younger people Faced with ageist stereotypes about what constitutes appropriate behavior; vigorous exercise, especially for women, is contrary to stereotypes od old age Many of them view old age as time for rest and relaxation Many believe they are unable to do even basic exercise Age-appropriate programs have shown to reduce older adults' fear of hazards, especially of falling
factors determine BMR:
Heredity: some people have a naturally higher metabolic rate than others younger people and those who are active generally have a higher BMR than do older adults and those who are sedentary fat tissue has a lower metabolic rate (burns fewer calories) than muscle does. Once you add fat to your body, you require less food to maintain your weight than you did to gain the weight in the first place because men have proportionately more muscle, their bodies burn 10% to 20% more calories at rest than women's bodies do
targets for interventions aimed at reducing the risk of unintentional injury and violence:
Individual behaviors. The choices people make, such as alcohol use, texting while driving, or risk-taking, can increase injuries. Physical environment. Features such as lighting, smoke detectors, and fences can affect the rate of injuries related to falls, fires and burns, drowning, and violence. Access to services. Access to health care services, such as systems created for injury-related care, ranging from acute care to rehabilitation, can reduce the consequences of injuries, including death and disability. Social environment. This area includes adult supervision, peer-group associations, and family interactions, as well as aspects of the school, work, neighborhood, and community environments. During childhood and adolescence, the family environment is a particularly potent factor in the social environment. Societal-level factors. This area includes such factors as cultural beliefs, attitudes, incentives and disincentives, and laws and regulations.
effective interventions for increasing exercise
Interventions that combine an emphasis on changing social cognitions with behavioral techniques such as teaching self-monitoring skills have been particularly successful
The American Academy of Sleep Medicine [AASM] (2017) offers the following tips for improving sleep:
Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations. Set a bedtime that is early enough for you to get at least 7 hours of sleep. Don't go to bed unless you are sleepy. If you don't fall asleep after 20 minutes, get out of bed. Establish a relaxing bedtime routine. Use your bed only for sleep and sex. Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature. Limit your exposure to bright light in the evening. Turn off electronic devices at least 30 minutes before bedtime. Don't eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack. Exercise regularly and maintain a healthy diet. Avoid consuming caffeine in the late afternoon or evening. Avoid consuming alcohol before bedtime. Reduce your fluid intake before bedtime.
Other components of physical fitness:
Muscular strength: the amount of force that a muscle or group of muscles can exert against heavy resistance muscular endurance: the ability of a muscle or group of muscles to repeat a movement many times ot to hold a particular position for an extended period of time Flexibility: the degree to which an individual muscle will lengthen Body composition: the amount of fat in the body compared to the amount of lean mass (muscle and bones)
Two broad types of sleep distinguished by different brain wave patterns, changes in breathing and muscle tension, an a few other bodily changes:
Non-rapid eye movement (NREM) Rapid eye movement (REM): a sleep stage during which vivid dreams occur.
Reward model of addiction
Researchers trying to explain the initial motivation for repeated use have focused on the pleasurable effects of psychoactive drugs - some experts believe that certain addictions may stem from a genetic reward deficiency syndrome in which the brain's reward circuitry malfunctions and leads to powerful cravings - Dopamine release may be an underlying mechanism for all addictions, including substance abuse - the reward circuit, the pleasure-pathway nerves in a region of brain called the nucleus accumbens (NAC), a brain region that plays a central role in pleasure and addiction. - SHORTCOMINGS: Dopamine alone cannot explain addiction otherwise anyone who uses drugs should become addicted, and addictive drugs should be interchangeable. ALSO common liability to addiction, environmental factors may have a stronger influence on subsequent illicit drug use. ALSO unable to explain why drug use continues even when unpleasant side effects occur. (wanting-and-liking theory: a two-stage theory of drug addiction. In the first stage, the original good feelings from drug use prevail; in the second stage, drug use becomes an automated behavior.)
force-feeding,
Restoring body weight is, of course, the first priority in treating anorexia
Why might irregular work schedules promote cognitive decline and disease?
Some researchers suspect that shift workers' bodies may not always be able to adapt to the circadian rhythm disruption that accompanies an irregular work schedule, a number of metabolic risk factors that are indicative of physiological stress and higher allostatic load
Why do people in general not exercise?
They underestimate how much they will enjoy it Forecasting myopia: people contemplating an exercise routine place disproportionate emphasis on the beginning of a workout, which may be unpleasant Environmental barriers make doing so difficult. Neighborhood walkability, lack of resources for exercising Decline in physical education classes in schools due to mounting economic pressure
COM-B behavior change model
This model proposes that for a desired change in behavior (B) to occur, a person must be physically and psychologically capable (C) of the behavior, have the opportunity (O) to engage in the behavior, and be motivated (M) to do so. If a desired behavior is not occurring an intervention should target one or more of these elements, after an analysis to determine what specific behavior change techniques (BCTs) are needed
How healthy are the different types of fat?
Trans fats are indeed unhealthful and in fact should be avoided altogether. Saturated fats should be consumed in moderation, monounsaturated fats and polyunsaturated fats (especially omega-3 fatty acids) are actually healthful because they help provide satiety, prevent the overeating of other foods, reduce cholesterol levels in the blood, and have an anti-inflammatory effect
Elevated postprandial (after eating) blood glucose levels are considered a global pandemic and a major risk factor for -------
Type 2 Diabetes
substance use disorder (SUD):
a behavior pattern characterized by impaired control, social impairment, and risky use of a drug
Unit bias:
a behavioral phenomenon in which people eat more when given larger portions multiple chronic conditions (MCC): Two or more chronic conditions (lasting a year or more, requiring medical attention, and/or limiting daily activities) that affect a person at the same time. 4 in 10 Americans have it (eg: hypertension and diabetes)
Metabolic syndrome:
a cluster of conditions that occur together: increased blood pressure, elevated blood-sugar, excess body fat around the waist, low HDL cholesterol level, and high triglyceride level. They are at risk for diabetes, heart disease, and stroke
cardiometabolic disease
a complex of chronic conditions that include obesity, diabetes, and cardiovascular disease; it is linked to sleep deprivation.
Osteoporosis:
a disorder characterized by declining bone density due to calcium loss. Exercise can protect against it
Agonist
a drug that attaches to a receptor and produces neural actions that mimic or enhance those of a naturally occurring neurotransmitter.
Antagonist
a drug that blocks the action of a naturally occurring neurotransmitter or agonist.
gateway drug:
a drug that serves as a stepping-stone to the use of other, usually more dangerous, drugs.
Calorie:
a measure of food energy equivalent to the amount of energy needed to raise the temperature of 1 gram of water 1 degree Celsius.
glycemic load (GL) of a food
a measure of how much the food will raise a person's blood glucose level
body mass index (BMI)
a measure of obesity calculated by dividing body weight by the square of a person's height, strongly correlated with percentage of body fat, the most frequently used measure of obesity today A BMI of 40 or greater is considered Class III (high-risk) obesity—the point where the excess body fat begins to interfere with day-to-day movement and even breathing incomplete measure of health as it does not take into account muscle mass, bone density, or overall body composition
common liability to addiction
a model of addiction proposing that the likelihood a person will begin using illegal drugs is determined not by the preceding use of other specific legal drugs (gateway hypothesis), but instead by the particular tendencies and environmental circumstances of the drug user.
arcuate nucleus (ARC
a pathway in the hypothalamus, "master center" for both short-term and long-term weight regulation, contains large numbers of receptors for leptin and other hormones involved in long-term weight control. Contains two major types of neurons with opposing actions: Activation of one type, which produces a neurotransmitter called neuropeptide Y, stimulates appetite and reduces metabolism. Activation of the other type causes the release of melanocyte-stimulating hormone, which reduces appetite
Psychosocial Factors in Obesity:
a person is most likely to become obese when a friend is obese stress eating: eating in the absence of hunger when we are upset, anxious, or under stress. Restraint theory: contends that people who chronically follow a strict diet (restrained eating) will be more likely to eat and possibly overeat (unrestrained eating) when feeling stressed Within the United States, obesity is more prevalent among African Americans, Hispanic Americans, Native Americans, and other minority groups: socioeconomic factors may help explain this relationship poverty income ratio (PIR): the ratio of household income to the poverty threshold after accounting for inflation and family size. those who are overweight tend not only to have lower personal incomes but also to have completed fewer years of education and to work in lower occupational categories than their normal-weight counterparts: Their risk factors include more limited access to health care services, less knowledge about the importance of a healthy diet and the hazards of obesity, lower perceived self-efficacy in being able to increase their fruit and vegetable intake, and less exercise food deserts
Sleep apnea
a potentially serious disorder in which breathing repeatedly starts and stops hundreds of times each night, depriving people of slow-wave sleep. Often unaware of their disorder because they don't recall
Neuroadaptation
a process in which the drug user's brain chemistry adapts to offset the drug's effect
muscle dysmorphia (MD):
a psychological disorder, more common in males, in which body image dissatisfaction is accompanied by an excessive desire to develop a more muscular build.
cholecystokinin (CCK)
a satiety hormone released into the bloodstream by the intestine, which signals when we've had enough to eat.
Physical fitness:
a set of attributes or characteristics that people have or achieve that relates to the ability to perform physical activity.
researchers located appetite centers in two areas of the hypothalamus
a side region called the lateral hypothalamus (LH), which seemed to trigger hunger and secretes the hunger-triggering hormone orexin as time passes since a last meal and blood sugar level drops, and a lower area in the middle called the ventromedial hypothalamus (VMH), which seemed to trigger satiety
narcolepsy:
a sleep disorder characterized by uncontrollable sleep attacks. usually begins between 15 and 25 years of age. may be due to a deficiency of cells in the hypothalamus that produce hypocretin, a neurotransmitter that regulates arousal, wakefulness, and appetite
Dependence
a state in which the use of a drug is required for a person to function normally.
tolerance
a state of progressively decreasing behavioral and/or physiological responsiveness to a frequently used drug
family therapy for eating disorders
a type of psychotherapy in which individuals within a family learn healthier ways to interact with each other and resolve conflicts. the most heavily researched treatment for anorexia nervosa, and in general, the results of a dozen or more clinical trials have been encouraging. Particularly in adolescence, family-based therapy for eating disorders is more successful than therapy focused only on the individual Maudsley model: an intervention applied to adolescent patients involving 10 to 20 family sessions spaced over 6 to 12 months. All family members are seen together, and initially, parents are coached to find effective ways to control their child's eating behavior. In the next phases, this external control gradually fades
Suicide rates are higher among people who are
affluent, single, widowed, divorced, depressed, or alcohol-dependent
Hallucinogens:
aka psychedelic drugs, such as marijuana and LSD alter sensory perception, induce visual and auditory hallucinations as they separate the user from reality, and disrupt thought processes.
SUDs are identified for 10 classes of drugs:
alcohol, caffeine, cannabis, hallucinogens, inhalants, opioids, sedatives, hypnotics (anxiolytics), stimulants, and tobacco. behavioral addiction: a new category of behaviors such as gambling that display the characteristics of substance abuse disorders.
bulimia nervosa
an eating disorder characterized by cycles of binge eating followed by purging through such techniques as vomiting or laxative abuse. Typically maintain a relatively normal weight
anorexia nervosa
an eating disorder characterized by self-starvation; a distorted body image; and, in females, amenorrhea. linked to many serious health consequences, including heart failure, kidney failure, osteoporosis, and early death. Highest mortality rate among all psychological disorders
opioids
are synthetically produced substances that act on the body in the same way as opiates. Opiates and opioids produce their effects by mimicking the body's natural opiates, the endorphins, which help regulate our normal experience of pain and pleasure
Barbiturates
are used to block pain during surgery and to regulate high blood pressure. popular street drugs because they produce a long-lasting sense of euphoria. highly addictive and considered particularly dangerous because, when taken in combination with another drug, they increase the effects of that drug, a reaction known as drug potentiation. type of psychoactive drug
Exercise reduces an older person's risk for
cardiovascular disease, certain cancers, diabetes, and metabolic syndrome
Sleep debt
cannot be repaid by one long sleep. partial sleep loss, sleep restriction, or short sleep—routinely cutting one's sleep short by just an hour or two each night. Common
top three leading causes of injury-related death in ages 55-64:
car accidents, suicides and poisoning
Zeitgebers
daylight and other environmental cues that reset our circadian rhythm when, for instance, we travel across several time zones
Injuries are the fifth leading cause of
death overall, it is the leading cause of death for people between the ages of 1 and 44
Substance use disorders cause more
deaths, illnesses, and disabilities than any other preventable health condition
basal metabolic rate (BMR) is not easily determined, because it
depends on a number of variables, including your age, gender, current weight, and activity level.
In the United States, ----- are the overall leading cause of injury, accounting for twice as many injuries as any other cause
falls
For those 65 and older, ---- are the leading cause of injury-related death, followed by ------ and ------
falls, car accidents and suicide
Sleep environment improvement:
focuses on creating a comfortable sleep environment by keeping the bedroom dark, cool, and quiet; not having a television or other devices in the room; and keeping any clocks out of view.
Sleep hygiene:
focuses on improving lifestyle behaviors that influence sleep, such as drinking too much alcohol, consuming caffeine late in the day, or not getting regular exercise. It also includes training in ways to wind down before bedtime.
Anaerobic exercise:
generally performed at higher intensity than aerobic exercise but for shorter periods of time. Strength training and short-distance sprinting.
food deserts:
geographical areas with little or no access to foods needed to maintain a healthy diet.
Two other short-term appetite-regulating hormones that have been identified are
ghrelin, an appetite stimulant, and peptide YY (PYY), an appetite suppressant.
Cognitive dissonance-based interventions for eating disorders
have emerged as effective prevention programs for dealing with eating disorders and body dissatisfaction. Cognitive dissonance (CD) theory states that when our behavior is inconsistent with our thoughts, the behavior creates psychological discomfort (dissonance) that motivates us to change either our cognitions or our behaviors in order to restore consistency
food security
having reliable access to a sufficient quantity of affordable, nutritious food. lower food security is associated with increased probability of each of the 10 chronic
PYY:
high levels of which signal satiety, significantly elevates after aerobic exercise
Short sleep duration
less than 7 hours of sleep each day
Sleep restriction:
lying in bed when you're awake can quickly become a habit that interferes with restful sleep. This technique reduces the time clients spend in bed, causing partial sleep deprivation designed to make them more tired the next night. As sleep improves, the time in bed is gradually increased.
The severity of SUD varies from
mild (the presence of two to three of the indicators listed in Table 9.1), to moderate (four to five indicators), to severe (six or more indicators)
Adults need (in terms of exercise)
moderate intensity physical activity for at least 30 minutes, 5 days a week OR at least 75 minutes of vigorous intensity physical activity throughout the week
Drugs are ingested, or administered, in one of five ways
orally, rectally, by injection, by inhalation, or by absorption through the skin or the mucous membranes
What is recommended during cancer treatment
physical activity because Benefits include slowed disease progression, reduced recurrence and better prognosis, lower levels of fatigue and distress during treatment, and higher quality of life
Three types of Injury prevention:
primary prevention—changes in laws and other societal policies that are designed to make harm less likely for everyone. Most effective Secondary prevention is more specific, reducing the chance of injury in high-risk situations or for vulnerable individuals. Tertiary prevention begins after an injury has occurred, limiting the damage.
Nutrients are grouped into five categories
proteins, fats, carbohydrates, minerals, and vitamins
research studies suggest that he brain uses sleep to
repair damage, replenish energy stores, and promote neurogenesis, or the formation of new nerve cells
weight cycling
repeated weight gains and losses through repeated dieting, unhealthy
Behavioral and Cognitive Therapy for obesity
self-monitoring. Behavioral methods are most successful when they are combined with cognitive techniques that recognize that overweight people often start treatment with unrealistic expectations and self-defeating thoughts. Cognitive-behavioral therapy (CBT) focuses on the reciprocal interdependence of feelings, thoughts, behavior, consequences, social context, and physiological processes. Behavior modification programs also include some of the following components: Stimulus control procedures to identify and limit the number of cues that trigger eating (for example, confining eating to one particular place); Self-control techniques to slow the act of eating (for example, chewing each bite a set number of times or putting down silverware between bites); Aerobic exercise to boost metabolism, burn calories, and help curb appetite; Contingency contracts in which therapist-delivered or self-controlled reinforcement is made dependent upon reaching weight-loss goals (for example, the client puts up a sum of money to be earned back as goals are attained); Social support of family members and friends, who are enlisted to provide additional reinforcement for success and compliance; and Relapse prevention therapy to teach people who are trying to maintain changes in their behavior how to anticipate and cope with urges, cravings, and high-risk situations.
Genes and biology factors in eating disorders
significant genetic influences on eating disorders: influence neurotransmitter systems that may contribute to eating disorders. People who have had a first-degree relative with an eating disorder are 7-12 times more likely to develop an eating disorder themselves. Several genes that may contribute to eating disorders are also associated with highly heritable personality traits such as obsessive thinking, perfectionism, neuroticism (emotional instability and hypersensitivity), rigidity and persistence (especially in anorexia nervosa), and impulsivity (especially in bulimia nervosa). - Interoception: the sense that helps you understand and feel what's going on in your body. Children who struggle with interoception have trouble differentiating when they feel hungry, full, hot, cold, or thirsty: Individuals with anorexia may literally not recognize when they are hungry
cognitive behavioral therapy for insomnia (CBT-I)
targets the underlying causes of insomnia instead of its symptoms. CBT-I is a structured intervention that aims to first improve sleep quality and later improve sleep quantity. a stepwise procedure that helps people identify thoughts and behaviors that cause or aggravate sleep problems and replace them with healthier ones that promote restful sleep without the use of medication. Treatment may include stimulus control therapy, relaxation training, sleep environment improvement, sleep restriction, biofeedback, sleep hygiene
Occupational health psychology:
the application of psychology to improving the quality of work life, and to protecting and promoting the safety, health and well-being of workers.
Functional plasticity:
the brain's ability to move functions from a damaged area of the brain to other undamaged ones. Improved by exercise
set-point hypothesis:
the idea that each person's body weight is genetically set within a given range, or set point, that the body works hard to maintain.
insomnia
the most commonly reported sleep problem, a persistent problem in falling asleep, staying asleep, or getting restful sleep; it affects 10% to 15% of adults and as many as 25% of older adults
Cardiorespiratory endurance:
the most important attribute of fitness, aka aerobic fitness, refers to the ability of the heart, blood vessels, and lungs to supply oxygen to working muscles during physical activity for prolonged periods of time
Fit Families, Fit Communities for obesity
the most successful ways to help kids lose weight are lifestyle interventions that combine diet, physical activity, and behavioral control and that target both parents and children simultaneously. social facilitation maintenance, extending an intervention across the home, peer, and community environments to build social support and to help kids and families keep weight off after they've lost it competitive foods: foods and beverages that are often high in calories, sugar, fat, and sodium and are sold in schools in vending machines, à la carte lines, and student stores. Community Strategies and public health measures in the war of obesity: Promote the availability of affordable healthy food and beverages by increasing the availability and affordability of healthier food and beverage choices in schools, day-care centers, city and county buildings, and other public service venues; offering incentives for supermarkets to relocate to underserved areas and offer healthier food choices; and providing incentives for the production, distribution, and purchase of food directly from farms. Support healthy food and beverage choices by offering smaller portion-size options in public service venues, limiting advertising of less healthy foods and beverages, and discouraging the consumption of sugar-sweetened beverages. Encourage breast-feeding of infants by providing educational interventions; breast-feeding support programs; and increased availability of maternal care in hospitals, workplaces, and public service venues. Encourage physical activity or limit sedentary activity among children and youth by requiring time for physical education in schools, increasing community opportunities for extracurricular physical recreation, and reducing television and other sources of screen time in public service areas. Create safe communities that support physical activity by expanding access to outdoor recreational facilities; enhancing infrastructure to support bicycling and walking by creating safe, well-lit bike lanes, sidewalks, trails, and footpaths; and improving access to public transportation. Encourage communities to organize for change by creating partnerships to address obesity among health care professionals, educational institutions, government, industry, and the media.
blood-brain barrier
the network of tightly packed capillary cells that separates the blood and the brain. The ease with which a drug passes through this barrier depends on its lipid (fat) solubility.
Social jet lag
the phenomenon of people sleeping less today than they did 100 years ago because of work, technology. occurs when our body's internal biological clock is out of sync with our social clock, which is set by the demands and distractions of modern life insufficient sleep is related to: socioeconomic status, race and ethnicity, workplace, neighborhood, and other social factors
Cognitive-behavioral therapy treatment for eating disorders
the treatment of choice for bulimia nervosa and binge-eating disorder. (a) enhance motivation for change, (b) replace unhealthy dieting with regular and flexible patterns of eating, (c) reduce an unhealthy concern with body weight and shape, and (d) prevent relapse
Withdrawal
the unpleasant physical and psychological symptoms that occur when a person abruptly ceases using certain drugs.
mHealth
the use of smartphones and other mobile technologies to promote health and well-being.
Leptin
the weight-signaling hormone monitored by the hypothalamus as an index of body fat. Higher levels lead to higher fat Animals with defective leptin genes produce too little leptin, and thus they overeat discovery of leptin renewed support for the set-point theory: leptin acts as the thermometer. As a person gains weight, more leptin is produced. This shuts off appetite, increases energy expenditure, and triggers other mechanisms to restore body weight to the set point. As a person loses weight, levels of leptin decrease, hunger increases, and metabolism falls until the person's weight returns to its targeted level.
Social learning model
there is good reason to view addiction as a behavior that is shaped by learning as well as by sociocultural and cognitive factors. A person's identification with a particular drug also plays a role in both the initiation and the maintenance of addiction. people—especially young people—may be protected by family, school, religion, and other social institutions - (social control theory: the stronger a young person's attachment to such institutions, the less likely he or she will be to begin using drugs) - peer cluster theory maintains that peer groups are strong enough to overcome the controlling influence of family, school, or religious values when it comes to the use of tobacco, alcohol, and some other drugs
Demographics of Eating Disorders:
three out of four are females although anorexia nervosa is most common in non-Hispanic White women, its prevalence is increasing worldwide, among men, and in all ethnic groups Athletes Gay men
Relaxation training:
to help calm the mind and body. Various approaches are used, including meditation, imagery, and muscle relaxation.
Stimulus control therapy:
to remove factors that condition the mind to resist sleep. These factors include irregular bedtimes and waking times. The therapist might coach a client to set a consistent bedtime and wake time, avoid naps, use the bed only for sleep and sex, and leave the bed if unable to fall asleep within 20 minutes.
dieting
usually not very effective alone. The best way to lose weight and keep it off is to develop sound eating habits and to engage in regular physical exercise to raise the BMR. Successful weight loss in adults is often defined as at least a 10% reduction of initial weight that is maintained for one year Diets fail because many people are not very good at calculating the number of calories their bodies need or the size of the food portions they are eating. They often underestimate. Also because many people have unrealistic expectations and find it nearly impossible to comply with dietary restrictions for very long most successful diets are clinical interventions that include some form of post-treatment following weight loss, such as social support, exercise programs, or continued contact with the therapist.
Biomedical model of Addiction
view physical dependence as a chronic brain condition caused by the biological effects of psychoactive drugs. The simplest model maintains that addicts inherit a biological vulnerability to physical dependence. twin studies: look at concordance rate between identical and fraternal twins. suggest that genes play a role in physical dependence. do not pinpoint the specific gene or genes that might promote physical dependence. - withdrawal-relief hypothesis: drug use serves to restore abnormally low levels of dopamine, serotonin, and other key neurotransmitters. appealing because the idea that addicts need more of their drug to relieve physical distress made their intense determination to obtain drugs seem understandable. However, does not explain why addicts begin taking a drug in sufficient dosages and with enough frequency to develop physical dependence in the first place AND model has inability to explain why many users suffer a relapse, even long after withdrawal symptoms have subsided.
the WHO's Global Action Plan (2013c) promotes policies to ensure that:
walking, cycling, and other forms of active transportation are accessible and safe for all; labor and workplace policies encourage physical activity; schools have safe spaces and facilities for students to spend their free time actively; quality physical education supports children to develop behavior patterns that will keep them physically active throughout their lives; and sports and recreation facilities provide opportunities for everyone to do sports.
neural sensitization theory
which proposes that addiction is the result of efforts by the body and brain to counteract the effects of a drug to maintain an optimal internal state