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DML CBA 2 - Coggle Diagram

- - - - 1st Stage: Someone might remain in this stage due to a lack of information about addictive behaviors. Another reason we regularly see people get stuck in the precontemplation stage is disappointment with multiple failed attempts at recovery and treatment options. Most individuals in precontemplation feel that recovery simply isn’t possible for them. The truth is that anyone can recover from any stage.
      - 2nd Stage: This phase is characterized by contemplative readiness. This means the person is ready to bring about change in the future, but not immediately. Unlike the previous stage, they’re aware of the pros of becoming drug-free.
      - 3rd Stage: When it comes to the preparation stage, the individual is building a sense of urgency regarding their desire for sobriety. They’ve usually made steps toward taking action, such as intending to join a gym, seeing a counselor or attempting to quit addiction by themselves without attending a treatment center.
      - 4th Stage: During the action stage, the person has made significant changes in their lives and is committed to change. This stage of change is characterized by prolonged periods of abstinence and the inclination to turn to professionals for help before or after relapse.
      - 5th Stage: During the maintenance stage, the individual is working hard to prevent addiction recovery relapse. They’re also keeping up the lifestyle changes they made, like getting regular exercise, recreational activities, staying sober, paying attention to sleep hygiene and attending support groups. They don’t feel the urge to relapse as frequently as people in the action stage, so their confidence grows and they truly believe in their ability to maintain sobriety long term.
- - - - cancer
      - heart disease
      - type 2 diabetes
      - stroke
      - osteoporosis
      - Depression
      - bone health
      - breathing difficulties
      - high blood pressure
      - physiological and social issues
    - - reduce your risk of osteoporosis
      - increase the chance of staying pain-free
      - maintain healthy bones, muscles and joints
      - improve your balance and coordination
      - make it more likely that you can live independently
      - give you opportunities to make and strengthen social bonds
    - - drastically reduce the risk of chronic diseases including heart disease, strokes and cancer
      - keep your weight at a healthy level
      - build your muscle tone and strength
      - make you feel happier by reducing feelings of stress, anxiety and depression
      - improve the quality of your sleep and your daily life
      - increase your energy levels
      - boost your self-esteem
      - add years to your life - up to 50% of our decline in health is actually caused by not being active
    - - develop their muscles, bones, balance and senses
      - develop and strengthen social and emotional bonds
      - establish a lifetime habit of being active
      - reduce their risk of ill health as an adult
      - make children feel great about themselves
      - reinforce family bonds
      - provide extra motivation for everyone
      - encourage a sense of wellbeing
    - - 60 minutes of moderate to vigorous physical activity, five times a week for children
      - 30 minutes of moderate to vigorous physical activity, five times a week
      - Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week
      - Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.
  - - - If you aren't active, you may not need as much sleep as the next person. When you lead an active lifestyle, your body desperately needs rest. When you are well-rested, you perform at your best capacity. That means more intense gym sessions/workouts and less fatigue.
      - We all know that feeling mid-workout when you want to give up because you are so tired. And I think everyone has had that time where they’ve chosen sleep over a workout. The goal is to schedule your day to fit in 7-8 hours of sleep along with time for physical activity, to balance the effects of both.
      - If you are completing intense workouts, you may need even more than that 8 hour span in order to effectively recover your muscles in preparation for the next workout.
    - - If you think you build muscle while you are in the gym— you are wrong. You tear muscle fibers in the gym and repair/grow stronger muscle while you rest. Recovery time is incredibly crucial to a fitness regimen, which is why you should pay attention to your sleep schedule.
      - Getting the 8-hour recommendation (or more) into your routine may help you feel more energized, work out harder and build lean muscle quicker than your lack-of-sleep regimen.
      - When your muscles recover adequately, you are more likely to come back stronger than before.
      - Sleep also improves mental health and hormonal balance.
    - - Sleep is an extremely important component in energy metabolism. The researchers found that if you are sleep deprived, your fat cells may not function properly.
      - You may consume caffeine to make up for a lack of sleep, and although you may feel okay after consuming caffeine, your hormones don't agree. When you don't get enough sleep, especially consecutively over a few days, your body may become resistant to insulin (the master storage hormone).
      - You may be saying "I don't want any fat cells!" when in reality, you do, because they are crucial to everyday life. Fat stores and releases energy in our bodies, which is a vital function.
    - - Studies show poor sleep habits, such as inconsistent sleep times and inadequate sleep quantity, can also negatively affect your impulse control. So if you're struggling to accomplish a goal and can't figure out why, try overhauling your sleep habits and then giving it another go.
    - - There are many studies that show sleep deprivation is linked to weight gain and obesity, and getting less than 7 hours of sleep a night may undo the effects of dieting
      - Researchers speculate that there are several ways that chronic sleep deprivation might lead to weight gain, either by increasing how much food people eat or decreasing the energy that they burn
      - When you are running on little to no sleep, your hormones may be thrown off, including the hormone that increases hunger and appetite.
      - Since you are awake for a longer period of time, you may become hungry more often. If you are up until 2am and you usually go to bed around 10pm, your body may feel hungry since your schedule is thrown off.
  - - - Vitamin D deficiency
      - Vitamin B12 deficiency
      - Iodine deficiency
      - Calcium deficiency
      - Iron deficiency
      - Vitamin A deficiency
      - Magnesium deficiency
    - - Calories and energy balance
      - Checking calories in food
      - Burning calories
      - Calorie counters
      - Calories per day
    - - Use Your Plate as a Portion Guide
      - Use Your Hands as a Serving Guide
      - Use Smaller Dinnerware
      - Start All Meals With a Glass of Water
      - Ask for a Half Portion When Eating Out
      - Eat slower
    - - Fats oils and spreads
      - Meat, poultry, fish, eggs, beans, nuts
      - Foods and drinks high in fat, sugar and salt
      - Milk, yogurt and cheese
      - Whole meal cereals and breads, potatoes, pasta and rice
      - Vegetables, salads and fruits