Health Psychology Exam Final 8 12 13 14 15 16 Alternative Medicine National Center for Complementary and Alternative Medicine Complementary in addition to mainstream medicine Alternative Medicine instead of mainstream medicine o Culture Time dependent National Center for Complementary and Alternative Medicine o Part of National Institute of Health Mindlessness avoidance of present moment o Focus on past future o Escape present MINDFULNESS 2 components derived from Buddhist Psychology Conscious attention to and awareness of internal external stimuli in immediate experience Mindfulness attentional control o Focusing on the present moment o Non judgmental accepting way o Mindfulness Attention Awareness Scale MAAS o Five Facet Mindfulness Questionnaire FFMQ Emotional intelligence Psychological well being Lower depressive symptoms anxiety rumination Top Down Processing ex stroop test o Everything we encounter don t experience the sensory of the o Activate brain first and then we see the stimuli o Prefrontal cortices Bottom Up Processing o Ventral Visual areas o WHEN BEING MINDFUL USES BOTTOM UP Studies on Mindfulness o Study 1 Assessed through SELF REPORT and measuring the activity of the HPA AXIS 25 older adults age 60 75 Measured with Midfulness Disposition and fMRI scan and Penn State Worry Questionaire More mindful less worry Strengthens connection between the DEFAULT MODE NETWORK mediates between mindfulness worry Higher mindfulness stronger connections in default mode network mediator o Study 2 Mindfulness Based Stress Training 5 days of 20 mins of meditation Baseline stress levels is basically the same for the control and meditation groups LESS CORTISOL IN ACUTE STRESS FOR MEDITATION GROUP Reduction in reactivity of cortisol levels MINDFULNESS HELPS THE REACTIVITY OF THE CORTISOL RESPPONSE can regulate stress better o Study 3 o Study 4 Mindfulness and depression Compare rates of relapse in depressed patients receiving MINDFULNESS vs ANTIDEPRESSANTS Mindfulness has same affects as antidepressants Mindfulness training antidepressants and Women with cancer in MBSR group showed reduction of Even after meditation intervention the cancer free women had cortisol levels lowered cortisol levels Formal engage in meditation vs informal daily activities Mindfulness Based Stress Reduction Program MBSR o 8 week training course mindfulness meditation and body movements like yoga o aware observe accept without judgment general stress cancer patients pain Three Components of Mindfulness o ATTENTIONAL REGULATION Allows you to let go of task irrelevant thoughts Flanker task alert tell them its coming orient tell them where conflict actually doing task resolving the incongruent task Mindfulness o BODY AWARENESS helps with the CONFLICT component more INSULAR CORTEX More aware of sensory experiences Volume of insular cortex increases after mindfulness training Insular cortex activated during body awareness o EMOTION REGULATION Ability to regulate emotions better Less rumination Decreased negative mood states Lateral PFC Ventral PFC and Amygdala PREFRONTAL CORTEX INCREASED AMYGDALA DECREASED regulating emotions subcortical region associated with Possible mechanism positive reappraisal of situations Chapter 15 Exercise Health Enhancing behavior 7 important health behaviors any activity a person performs to improve health o Individuals engaging in all 7 significantly decrease in mortality rate Alameda Study on residents o Effect stronger for women Men 23 less chance of dying Women 43 reduction in mortality Physical activity o Isometric object ex planks o Isotonic o Isokinetic resistance o Aerobic jogging o Anareobic not moving joints Contract muscles against immovable contract muscles and move joints ex bicep curl push ups maintain constant limb movement by providing variable MOST ASSOCIATED WITH CARDIOVASCULAR HEALTH ex no oxygen ex sprints Muscle endurance continued performance Muscle strength how strongly a muscle can contract Obesity excessive accumulation of body fat o Associated with an increase in all cause morality o BMI persons weight in relation to height Weight divided by height squared kg m2 BMI kg m2 Below 18 5 underweight 18 5 24 9 healthy 25 29 9 overweight 30 higher obese o 30 34 9 class 1 o 35 39 9 class 2 o above 40 class 3 Obesity increasing rapidly Gender a moderator for exercise o Does response for women less than men Women see benefits at 1000 kcal vs men who see benefits at 2000 kcal Benefits of Exercise PHYSICAL o Physical Fitness increases longevity by 2 years Organic inherent characteristics of body Dynamic what you change as function of different types of exercise Components of fitness Muscle strength Muscle endurance Aerobic Fitness BEST PREDICTOR AGAINST HEART Flexibility o Weight Control DISEASE 150 mins week maintain and improve health 150 250 mins maintain weight prevent weight gain 225 420mins per week WEIGHTLOSS 200 300 week prevent weight gain AFTER weight loss Influence metabolic weight o Cardiovascular Health Kahn Study double decker bus drivers vs walking around collecting tickets Morris postal workers active vs sedentary Paffenbarger Harvard alumni 2000 3000 kcal mark to see benefits 20 miles a week of jogging All participants were MALES Low fat diet decreases LDL and exercise increases HDL INDIVIDUALS SEE MOST GAINS IN INCREASES HDL good cholesterol SEDENTARY CARDIOVASCUALR HEALTH HDL o CANCER good cholesterol LDL bad cholesteral Breast and colon cancer physical activity decreased reoccurrence of cancer and a decreased risk of death from cancer Reduces tumor initiation Reduces proinflammatory cytokines involved in disease o Reduce osteoporosis Osteoporosis weak bones bone density loss Best if active during YOUNG LIFE Study on athletes with high Bone mineral density o Diabetes Helps to manage condition Improves insulin resistance Aerobic exercise Type 1 Manages Reduces CVD risk factors Type 2 Improve insulin resistance sends sugars to right places Manage PSYCHOLOGICAL BENEFITS o Depression complete loss of interest in activities for 2 WEEKS Less depressed Similar to behavioral activation o Stress Buffers against stress Moderates increase of blood pressure that accompanies stress 10 mins of moderate exercise to see benefits o Self esteem runner s high reduces pain sensation Cognition Neural Neuroplasticity Studies on animals a combination of complex Environment enrichment inanimate objects and social stimulation o Interaction with novel stimuli o Access to
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