Personal Health Final-Coombs

health

a state of complete well-being, including physical, psychological, spiritual, social, intellectual, and enviromental dimensions

some characteristics of health:

positive, optimistic outlook, sense of control; able to relax, energy and vitality; freedom from pain/serious illness, supportive social network, personally, satisfying job or intellectual endeavor, clean healthful enviroment

wellness

A deliberate lifestyle choice characterized by personal responsibility and optimal enhancement of physical, mental, and spiritual health.

What does wellness look like?

deciding to move to optimal health, living life to reach one's potential, developing awareness that health and happiness are possible now, integrating mind, body, and spirit, believing that actions influence personal health and the health of the world

dimensions of health

physical, emotional, spiritual, intellectual, social, environmental, occupational/financial, community

life expectancy in the U.S. is ___________

declining

life expectancy gap

United States versus comparable countries: motor vehicle accidents, firearm related injuries, drug poisonings, and overdoses

__________ are more likely than __________ to get lethal diseases such as heart attacks, cancer, and liver failure.

men, women

Beginning tobacco or alcohol teens and 20s, there is an _____________ risk for continued tobacco/alcohol use

increased

_______________ leads to an increased likelihood of obesity in adolescence and adulthood

childhood obesity

mildly elevated blood pressure in the second decade of life can cause _______________________

increased risk of clogged heart arteries by middle age

________ in young adulthood, might jeopardize the future fertility and health

STI

Transtheoretical Model of Change

1. Precontemplation

2. Contemplation

3. Preparation

4. Action

5. Maintenance

6. Termination

psychological health

Can make the difference between facing a challenge with optimism and confidence or feeling overwhelmed by expectations and responsibilities

specific aspects of emotional and psychological health

well-being, subjective well-being, psychological well-being, emotional well-being, life satisfaction, happiness

emotional health aspects

Determination and effort to be healthy, flexibility and adaptability

mental health

our ability to perceive reality as it is, to respond to its challenges, and develop rational strategies for living

mental health aspects

ability to function and carry out responsibilities, ability to form relationships, realistic perceptions of the motivation of others

positive psychology

the scientific study of ordinary human strengths and virtues; rather than concentrating on what goes wrong in our lives and in our minds, it focuses on the aspects of what makes life worth living

positive psychiatry

promotes positive psychosocial development in those with or at high risk of mental or physical illness

spirituality

a belief in "higher power" or someone or something that transcends the boundaries of self

spirituality aspects

holistic belief in the connection to yourself and others, in someone or something that transcends the boundaries of self, gives rise to strong sense or purpose, acts as guide in life decisions

spiritual health

the ability to identify one's basic purpose in life and achieve one's full potential

spiritual health aspects

ability to identify one's basic purpose in life and experience fulfillment in achieving one's full potential, it indicates it can enhance health and extend life, greater psychological and overall well-being, prayer and other religious experiences alter parts of the brain associated with stress and anxiety for the better

gratitude

involves habitually focussing on and appreciating the positive aspects of life

sleep and health

inadequate sleep impacts your health

learning and memory of sleep

sleep promotes memory retention

metabolism and weight in sleep and health

chronic sleep deprivation causes metabolic and hormonal alterations that can lead to weight gain

___________ leads to daytime sleepiness and increase risk for injuries, errors, and accidents

inadequate sleep

inadequate sleep _________ affects mood

negatively

___________ impairs immune function

sleep deprivation

sleeping pills

over the counter, dietary supplements, prescription

mental disorder

a serious mental illness is "a diagnosable, mental, behavioral, or emotional disorder that interferes with one or more major activities in life, like dressing, eating, or working"

Factors that can lead to mental health-related issues in students

history of a mental disorder, ongoing psychiatric issues, breakups, financial pressures, discrimination, minority status, athletics

the most common mental ailment worldwide

depression

key contributors to student's depression

stress, too little sleep, academic and athletic pressure

sadness that does not end

major depressive disorder

characteristics of a major depressive disorder

feeling depressed, sad, empty, discourage, or tearful most of the day, nearly every day, losing interest or pleasure in once-enjoyable activities, having trouble sleeping or sleeping much more than usual, feeling slowed down or restless and unable to sit still, difficulty thinking or concentrating; indecisiveness, having persistent thoughts of death or suicide

phobias

out-of-the-ordinary, irrational, intense, persistent fears of certain objects or situations

panic attack

short episodes with specific physical sensations

panic disorder

develops when attacks recur or apprehension about them becomes so intense individuals cannot function normally

generalized anxiety disorder

excessive or unrealistic apprehension that causes physical symptoms, irrational or unwarranted response to harmless objects or situations, usually starts in one's 20s

obsessive-compulsive disorder

anxiety disorder caused by obsessions and/or compulsions that impair ability to function and form relationships

attention deficit hyperactivity disorder

spectrum of difficulties controlling emotion and sustaining attention

autism spectrum disorder

neurodevelopmental disorder that cause social communication impairments

obsession

a recurring idea, thought, or image that the individual realizes, at least initially, is senseless

stress

nonspecific response of the body to any demands made on it; may be characterized by muscle tension and acute anxiety or may be a positive force for action

stressor

anything that triggers a state of arousal; factors or events, real or imagined that elicit a state of stress. There are both positive and negative stressors.

Eustress (positive stress)

stress that enhances quality of life, too much eustress can also be problematic

Distress (negative stress)

stress that diminishes quality of life maybe caused by trauma, loss, and other upsetting occurrences

neustress

neutral stressor

At every stage of life, you will face challenges and stressors such as ___________

financial stress, occupational stress, burnout, illness and disability

trauma

the experience of a direct or perceived uncontrollable threat to the safety of individuals, their loved ones, or their community

disabling symptoms occur within three days to a month after exposure to traumatic event, multiple symptoms, causes significant distress and intereferes with ability to work, study, relate to others, and maintain routine and social activities

acute stress disorder

chronic stressors

ongoing demands caused by life-changing circumstances with no clear end point

posttraumatic stress disorder (PTSD)

repeated reliving of a trauma through nightmares of recollection

stress response

The cascade of internal changes that mobilize the body's resources for action. stress alone does not cause disease, stress does, however, trigger molecular changes throughout the body that make us more susceptible to many illnesses (stress and the heart, stress and immunity, stress and the gastrointestinal system, other stress symptoms)

Ultimate goal:

develop a handful of reliable techniques that address physical stress and psychological stress

time management involves skills that anyone can learn, including...

schedule your time, develop a game plan, identify time-robbers, make the most of classes, focus on the task at hand, divide and conquer

Nutrition

the science devoted to the study of dietary needs for food, and the effects of food on organism

essential nutrients

nutrients that the body cannot manufacture for itself and must obtain from food, they provide energy, build and repair body tissue, and regulate body functions

Macronutrients

nutrients needed in large amounts

Micronutrients

vitamins and minerals needed by the body in very small amounts

The building blocks of nutrition

water, protein carbs, fats, vitamins, minerals

water, protein, carbohydrates, fats

macronutrients

vitamins and minerals

micronutrients

Carbohydrates

major energy source, provides the body and brain with glucose; major source-plants

provides glucose with few other nutrients; "empty calories" (sodas, candy, bakery and processed goods)

simple carbohydrates

grains, cereals, vegetables, beans

complex carbohydrates

fat functions

Insulation regulates body temperature carrier of vitamins, storage of long-term energy, and satiety

solid at room temperature, negative effects on heart health

saturated (saturated with hydrogen)

liquid at room temperature, positive effects on heart health

unsaturated fats: "Good fat" monounsaturated

Altered form of unsaturated fat (hydrogen added)

trans (very bad-illegal in other countries)

provides all the essential amino acids, animal foods, soybeans

complete protein

sources supply some but not all essential amino acids, plant foods

incomplete

organic compounds needed in small amounts for normal growth, reproduction, and maintenance of health

vitamins

water soluble vitamins

B and C

fat solluble vitamins

A, D, E, K

Hypervitaminosis=________

toxicity

inorganic materials that help build bones and teeth aid in muscle function, metabolism

minerals

provide medium for nutrients, waste transport, temperature control

water and fluids

Most healthy eating patterns have the following in common:

abundant fruits an vegetables, emphasis on whole grains, moderate portions, emphasis on a variety of foods high in protein, limit on foods high in added sugars, may include more oils than added fats, generally low in full-fat dairy products

college students typically change their usual eating patterns based on two influences _______ and _______

price and convenience

what is the recommended drink by medical experts?

water

food manufacturers must provide information about fat, calories, ingredients.

nutrition labelling and education act

what matters most is your __________

total diet

commercial pesticides save ___________

billions of dollars and may also endanger human health and life

"an adverse health effect arising from a specific immune response that occurs reproducibly on exposure to a given food"

food allergy

if the promises of a nutritional claim sound too good to be true, they probably are

national quakery

distribution of fat-free mass and body fat in the human body

body composition

condition of having a BMI of 25.0-29.9

overweight

excessive accumulation of fat in the body; class 1 obesity is defined is defined by a BMI between 40.0 and 34.9

obesity

class 2 obesity

BMI 35-39.9

class 3 obesity

BMI of 40 or higher

BMI (body mass index)

mathematical formula that has been shown to be a predictor of weight-related health concerns

indicates "central" obesity

waste circumference

worldwide, more people are ________ or _______ than ________.

overweight or obese than underweight

what is the fifth leading cause of death?

excess weight and obesity

between ages _______ young adults gain an average of 30 pounds

18-35

factors that contribute to weight gain in college

students in a hurry opting for fast food and consuming more fatty foods and sugared drinks, limited finances, decline in exercise frequency and intensity