382: Exam II Review

1. Lecture 10 Stress Management
1. Successful Aging
1. Successful Aging
2. Harvard Study
1. some people are more extroverted
2. high social status and prestige is related to longevity
3. happily married = longevity
4. No smoking or alcohol
2. Stress Management
1. lifestyle
1. best exercise is to do one that you enjoy/like
2. Psychosocial factors
1. Religiosity and Meditation
1. These do not work for everyone.  You have to enjoy it.
2. People that don't like to meditate don't get help from it.
3. Methods
1. Learning to Breathe at your resonant rate (5 or 6 breaths/minute)
2. Visualization
3. Imagery
4. Progressive Muscle relaxation
5. Body scan
6. Autogenics: my body is warm and heavy (associated with parasympathetic system)
7. Sleep heigene: consistent sleep time, don't exercise right before bed time, no TV in your room, cool temperature of the room, comfortable quiet dark environment, only sleep on your bed
3. Breathing
1. Braking: learning to breathe deeply
1. If you do four hours of training you usually have developed the habit well enough to do it on your own
2. Breathing
3. Awareness
2. Lecture 12: Stress and Your Heart
1. Stress and Health
1. Stress and Death
1. 5 steps of stress response
1. get energy now
2. move energy
3. stop long term projects
4. blunt pain
5. increase cognitive function
2. Allostasis
2. Hypertension
1. Defined
1. 115/75
2. 140/90 is hypertension
3. Pre hypertension is
2. Mechanisms
3. Heart Health
1. LVH
1. Left Ventricular Hypertrophy
1. Your heart beats harder and develops the muscles more but the bulky muscles causes less flexible heart
2. Hypertension is really the result of a high stress lifestyle
3. Ischemia
1. lack of oxygen to the heart pump/muscle
2. even though all the blood goes through the heart the heart is not fed by that blood.  It is fed by it's own arteries on the outside of the heart that feed the heart and those are what get blocked.
4. SNS/PNS balance
1. SNS can contribute to heart disease but we need it for energy.  The biggest thing is that we need to have balance between SNS and PNS
3. Lesson 13: Stress and EAting
1. Food Principles
1. Eating Guides
1. myplate.gove
2. Eating Principles
1. all fat is not bad.  Emphasize omega 3 and poly & mono unsat fats
2. 
   
3. The future
2. Eating and Disease
1. Disease
1. heart disease and diabetes type II
2. 2 years ago in texas was first type II diabetes case in a 12 year old
2. Metabolism
1. affected by stress and what you eat
3. Stress and Appetite
1. Cortisol
1. after you have been through a stressor cortisol will increase your appetite
2. Evolutionarily stress implies a use of energy but in our society now stress does not always involve using energy but we still get the craving
2. Craving
1. We crave sugar and fat
4. Lecture 14:Stress Management - lifestyle
1. Time management and personal Values
1. Covey Big Rocks example
2. Priorities
1. it is important to start with time management
2. Exercise and Diet
1. Exercise
1. if you do an exercise you don't enjoy your amygdala will activate fear and threat making it hard to continue
2. Diet
1. eat a balanced diet
3. Sleep/Your Goals
1. Sleep
1. sleep principles
2. increase sleep quality will decrease your cortisol and stress levels
2. Your Goals
5. Lecture 15: Stress and Growth
1. Prenatal Environment
1. FOAD
1. fetal origins of adult disease
2. Fetal environment predicts significantly the adult diseases you will or won't have
2. Fetal Stress
1. What the mother experiences the baby experiences
2. They will both have stress
3. Dutch Hunger Winter
1. 2nd and 3rd trimester is when metabolism is programed for the baby.
2. Lack of nutrients means the baby will have a thrifty metabolism to adapt to famine.  They will store food and will be more likely to have obesity.
3. This is passed on to kids and grandkids
2. Responsive Brain Video clip
1. Defined
1. Baby got messages gained weight quicker and got discharged earlier
2. Jan Berry stressed dwarfism
3. Orphans that have been psychologically deprived and then placed into a loving family will grow 10 inches in a year and thrive
4. Fish
1. environment impacts physiology
2. Mechanisms
3. Postnatal Environment
1. Epigenetics
2. Environment
6. Lecture 16: Stress management relaxation
1. Basic Concepts and Practice
1. Concepts
2. Regular practice
3. Website
2. Body Focused Relaxation Techniques
1. Breathing
2. Body scan
3. Prog muscle
3. Mind Focused relaxation techniques
1. Visualiz
2. Auto
3. Self
7. Lecture 17:  Stress and Health Pain & Memory
1. Physical Pain
1. Definition
2. Pathway
3. Gate Control Theory
1. Hypothesized to be in the spine
2. If you are more anxious you are more sensitive to pain
3. Closing the Gate
1. Social Support
2. Acute stress can blunt pain (
2. Social Pain
1. Eisenberger
1. Social pain lights up the same areas in the brain as physical pain
2. Tylenol
1. Gave tylenol for 3 weeks and they found that people feel better socially because they were less hurt by social pains
3. Memory
1. Acute Stress: increases memory
2. Chronic Stress: decreases memory
8. Lecture 18: Stress Management - Self-talk basics
1. Basics
1. Concepts (perception, narrative
2. Practice
2. Self-Talk
1. Automatic thoughts
2. Schemas:since childhood you look at the world in a way that is not always adaptive
3. Mediation
1. Concepts
1. This can be hard for religious people because it is difficult to be accepting and let things go
2. Religiosity
1. Gratitude, compassion, and forgiveness
1. Forgiving people are much less stressed because they can let go of anger
2. The person you really punish is yourself when you are unforgiving
3. Forgiveness is really a religious concept
9. Lecture 19: Stress and Health - Sleep and Aging (today is on the test)