DipABLM flashcards

50 cards. Read the term and the definition here. The deck at the top of this page is optional.

Fiber target

Adults should aim for 25-38 grams of dietary fiber daily. Whole grains, legumes, vegetables, fruits, nuts, and seeds are the primary sources on a plant-predominant pattern.

Vitamin B12 on vegan diets

Vitamin B12 is not reliably supplied by unfortified plant foods. Vegans require supplementation, typically 2,000-2,500 micrograms weekly or 250 micrograms daily, to prevent megaloblastic anemia and neuropathy.

Non-heme iron absorption

Plant iron (non-heme) absorption improves when eaten with vitamin C and is inhibited by phytates, tannins in tea and coffee, and calcium taken at the same meal.

Moderate-intensity aerobic guideline

Adults should accumulate 150-300 minutes per week of moderate-intensity aerobic activity, or 75-150 minutes of vigorous activity, or an equivalent combination of both.

MET-minute calculation

Multiply the MET value of an activity by minutes performed. Moderate activity is 3.0-5.9 METs and vigorous is 6.0 or higher; weekly targets are roughly 500-1,000 MET-minutes.

Talk test

A practical intensity gauge: moderate activity permits conversation but not singing, while vigorous activity limits speech to a few words at a time.

Adult sleep duration

Adults should sleep 7-9 hours per night. Habitual sleep under 6 hours is associated with cardiometabolic risk, impaired glucose tolerance, and increased appetite.

CBT-I first-line insomnia treatment

Cognitive Behavioral Therapy for Insomnia is first-line treatment for chronic insomnia. It includes stimulus control, sleep restriction, cognitive restructuring, relaxation training, and sleep hygiene education, with stronger long-term evidence than hypnotics.

STOP-BANG screening

A screening tool for obstructive sleep apnea. A score of 3 or higher warrants further evaluation with a sleep study; untreated apnea worsens hypertension and insulin resistance.

Allostatic load

The cumulative physiologic wear from repeated or prolonged stress adaptation. It is measured with markers such as cortisol, blood pressure, waist circumference, and inflammatory markers.

Heart rate variability

The variation in time between heartbeats, reflecting autonomic flexibility. Higher HRV generally indicates better stress resilience, and slow breathing at about 6 breaths per minute raises vagal tone.

MBSR program structure

Mindfulness-Based Stress Reduction is an 8-week program with roughly 2.5 hours weekly plus a retreat day. Randomized trials support reductions in anxiety and depressive symptoms.

5 A's brief intervention

Ask, Advise, Assess, Assist, Arrange. This framework structures brief counseling for tobacco and alcohol cessation in primary care and other clinical settings.

Standard drink definition

One standard drink contains 14 grams of ethanol, equal to 12 ounces of 5% beer, 5 ounces of 12% wine, or 1.5 ounces of 40% spirits.

AUDIT-C cutoff

A three-item alcohol screen. Scores of 4 or higher in men and 3 or higher in women suggest hazardous drinking and warrant brief intervention and further assessment.

Loneliness versus social isolation

Loneliness is a perceived deficit in social relationships, while social isolation is an objective lack of contacts. Both should be measured separately with validated tools.

Social prescribing

Referring patients to community groups such as walking clubs, faith communities, and support groups. It is an evidence-based adjunct to clinical care for loneliness and isolation.

Zarit Burden Interview

A validated tool that measures caregiver burden. It identifies caregivers at risk of depression and isolation so that respite care and support services can be offered.

Six lifestyle medicine pillars

Whole-food plant-predominant eating, physical activity, restorative sleep, stress management, avoidance of risky substances, and positive social connections. These form the framework for lifestyle medicine assessment and treatment.

Transtheoretical model stages

Precontemplation, contemplation, preparation, action, and maintenance. Interventions should match the patient's current stage rather than assuming readiness to act.

SMART goal rule

Goals should be Specific, Measurable, Achievable, Relevant, and Time-bound. Patients set their own SMART goals to preserve autonomy and improve adherence.

Motivational interviewing OARS

Open questions, Affirmations, Reflections, and Summaries. These core skills support the MI spirit of partnership, acceptance, compassion, and evocation while avoiding the righting reflex.

Implementation intentions

A planning strategy stated as "If situation X occurs, then I will perform behavior Y." It links a specific cue to a desired action and reliably improves goal attainment.

HbA1c diagnostic thresholds

HbA1c 5.7-6.4% indicates prediabetes and 6.5% or higher indicates diabetes. HbA1c reflects average glycemia over approximately three months.

Metabolic syndrome criteria

Three or more of: central obesity, triglycerides 150 mg/dL or higher, low HDL, blood pressure 130/85 or higher, and fasting glucose 100 mg/dL or higher.

Warfarin and vitamin K

Leafy greens are rich in vitamin K and can alter warfarin effect. Patients should keep intake consistent rather than avoid greens, and INR should be monitored.

Metformin and vitamin B12

Long-term metformin use lowers vitamin B12 levels. Monitor B12 annually and supplement when deficiency is identified to prevent anemia and neuropathy.

Grapefruit and statins

Grapefruit inhibits CYP3A4 and raises levels of simvastatin and atorvastatin. Counsel avoidance or switch to a statin less dependent on this pathway.

Deprescribing after lifestyle change

When lifestyle changes improve biomarkers, reassess antihypertensive and insulin doses to avoid hypotension or hypoglycemia. Document the rationale and follow-up plan.

Change talk

Patient statements about desire, ability, reasons, or need for change. Eliciting and reinforcing change talk predicts behavior change, while sustain talk predicts maintaining the status quo.

PAR-Q+ pre-exercise screening

A screening questionnaire completed before vigorous exercise. Positive answers prompt further evaluation or medical clearance before activity is prescribed.

Food insecurity screening

The Hunger Vital Sign is a two-item validated tool. A positive screen warrants referral to SNAP, WIC, food pantries, and other community food resources.

PREDIMED trial finding

A randomized trial in which a Mediterranean diet supplemented with olive oil or nuts reduced major cardiovascular events by approximately 30% compared with a control diet.

Diabetes Prevention Program

A randomized trial showing that intensive lifestyle intervention reduced progression from prediabetes to type 2 diabetes by 58%, outperforming metformin.

Ornish lifestyle program

An intensive lifestyle program combining a plant-predominant diet, exercise, stress management, and social support. Randomized trials showed regression of coronary atherosclerosis.

FITT-VP exercise prescription

Frequency, Intensity, Time, Type, Volume, and Progression. Documenting each element gives an exercise prescription the same rigor as a medication prescription.

Protein needs in older adults

Adults over 65 need approximately 1.0-1.2 grams of protein per kilogram daily to prevent sarcopenia. Screen for unintentional weight loss and poor intake.

Athlete protein requirement

Plant-based athletes need 1.2-2.0 grams of protein per kilogram daily. Monitor iron, vitamin B12, vitamin D, and energy availability, especially in endurance athletes.

Pregnancy on plant-based diets

Well-planned plant-predominant diets are safe in pregnancy with attention to vitamin B12, iron, folate, DHA, and iodine. Monitor weight gain using IOM guidelines.

Omega-3 sources on plant diets

Algae-based EPA and DHA supplements are the direct plant source. Flax, chia, and walnuts supply only alpha-linolenic acid, which converts inefficiently to EPA and DHA.

Iodine sources and risk

Seaweed and iodized salt supply iodine. Excessive seaweed intake can cause thyroid dysfunction, so counsel moderation and check thyroid function when intake is high.

Calcium on plant-predominant diets

Aim for 1,000-1,200 milligrams daily from fortified plant milks, calcium-set tofu, leafy greens such as kale and bok choy, tahini, and almonds.

Zinc bioavailability

Phytates reduce zinc absorption. Soaking, sprouting, leavening, and fermenting grains and legumes improve bioavailability on plant-predominant diets.

LDL reduction from plant diets

Plant-predominant dietary patterns typically lower LDL cholesterol by about 10-15%, with greater reductions when saturated fat intake is also minimized.

hs-CRP cardiovascular risk

A high-sensitivity C-reactive protein of 3 mg/L or higher indicates high cardiovascular risk. Plant-predominant patterns and weight loss lower CRP levels.

Sedentary behavior risk

Prolonged sitting raises all-cause mortality risk independent of exercise. Replacing sitting time with light activity throughout the day reduces this risk.

Caffeine and sleep

Caffeine has a half-life of about 5-6 hours. Avoiding caffeine within 6-8 hours of bedtime protects sleep onset latency and sleep quality.

Alcohol and sleep architecture

Alcohol reduces sleep latency but suppresses REM sleep and fragments the second half of the night, producing non-restorative sleep despite longer time in bed.

Diaphragmatic breathing for stress

Slow breathing at about 6 breaths per minute increases vagal tone and heart rate variability, reducing sympathetic arousal and improving stress resilience.

Burnout triad

The Maslach model describes emotional exhaustion, depersonalization or cynicism, and reduced personal accomplishment. Burnout is distinct from depression and responds to workload and organizational interventions.