Health final (huelm)

MyPlate

an interactive guide to healthful eating and active living where you fill your plate with veggies, fruit, protein, grains (half are whole), and dairy.

8 dimensions of wellness wheel

(Patrick Meets Emily Super Early For Other Seats) Physical, mental, emotional, spiritual, environmental, financial, occupational, and social.

Physical health

the way the parts and systems of the body work together, proper nutrition, enough rest, take care of heart.

average heart rate

60-100 bpm is normal 72 is average.

blood pressure

120/80 or below is normal, 130/80 is high.

Cholesterol

HDL is good, LDL is bad, 200 mg/dL or below is normal.

Emotional health

how you express feelings - in touch with feelings and express them appropriately, maintain sense of well-being in times of adversity, keep a balance in life.

Mental health

condition of a person's mind - generally have a positive attitude, accept responsibility for actions and see mistakes as opportunities to learn, stand up for beliefs and values, manage time wisely and take steps to reduce stress.

Social health

Condition of a person's relationships - includes ability to make and keep friends, work and play in cooperative ways, seek and lend support, communicate well and show care and respect for all.

spiritual health

Having a good relationship with God or a higher being/purpose in life - determine core values and choose activities and behaviors consistent with those values, have a moral compass.

Environmental health

Understanding that your actions impact the environment and knowing your environment influences your health and happiness - 5 factors that affect this.

5 factors affecting environmental health

Air, soil, noise, water, and radioactive pollutions.

Occupational health

loving your job, being good at your work, making enough money for your needs and wants.

Financial health

understanding money - knowing how to take care of your money, having enough money for needs and wants.

Health continuum

Wellness behaviors and risk behaviors determine wellness levels.

Calculated risks

a chance a person takes after considering all possible outcomes.

Unnecessary risks

after weighing outcome the person decides it's not worth it.

Random events

incident in which a person has little or no control.

Personality Influences (ABC)

Attitude- way you think and feel; Behavior- way you act; Character traits- what makes you unique.

health influences

Heredity- traits passed from birth parents to you biologically; Environment- total of your surroundings and all experiences.

Leading causes of death

1. heart disease; 2. cancer (lung, prostate, breast); 3. Accidents; 4. Covid; 5. Stroke.

refusal skills

1. Say No. 2. Give a reason for your refusal. 3. provide an alternative 4. Use your behavior to reinforce what you mean. 5. take a definite action.

GREAT decision making

G- give thought to the problem; R- review the choices; E- evaluate the consequences of said choices; A- assess and choose the best option; T- think it over afterwards.

Proactive Decisions

use the great model when making decisions.

Inactive Decisions

fail to make a choice.

Reactive Decisions

allow someone else to make decisions for you.

What's needed to make a decision

Commitment (promise to self), priority (what's important to you), and self-discipline (telling yourself no when you want to say yes).

Cardiac arrest

when the heart malfunctions and stops beating unexpectedly

Problem type of cardiac arrest

an electrical problem

Warning for cardiac arrest

No, it is a sudden onset

Heart attack

when blood flow to the heart is blocked

Problem type of heart attack

a circulation problem

Blood flow to the heart is blocked

physically, may experience pain in arm or chest

Hands only CPR

for people who suddenly collapse

Why no rescue breaths

research shows that the general public is less likely to perform CPR if they feel the obligation to do rescue breaths, it is also just as effective in most events

2 steps to staying alive

Call 911 and push hard and fast in the middle of the chest to the bee gee's tune, staying alive

How to do CPR

place heel of hand in center of the chest, between the nipples, and place your other hand over it.

CPR

cardio pulmonary resuscitation

AED

automated external defibrillator

Heart attack

lack of O2 to heart (heart damage)

Stroke

lack of O2 to brain (brain damage)

Stroke occurrence

a blood vessel in the brain becomes blocked or bursts, preventing the brain from getting blood and oxygen, causing brain cells to die

Stress

a state of tension or pressure or the body and minds reaction to everyday demands and threats

Stress response

a built in biochemical reaction producing hormones that have specific physical effects

Eustress

good stress

Distress

bad stress

Stressor

anything that causes stress

GAS model

model describing the relationship between stress and disease

3 stages of GAS model

1 alarm stage 2 Resistance stage 3 fatigue/exhaustion stage

alarm stage

fight or flight, mind and body go on high alert

symptoms of alarm stage

pupils dilate, heaving sharpens, muscles tighten, heart rate and blood pressure rise, saliva decreases, breathing rate increases, bronchioles dilate, digestion slows

resistance stage

body tries to repair damage from 1st stage and return to homostasis or normal

symptoms of resistance stage

opposite of alarm stage

fatigue/exhaustion stage

person cannot return to homostasis

symptoms of fatigue/exhaustion stage

mind and body become worn and you get sick

Psychosomatic

mind is making the body sick

Psychiatrist

MD, can write prescriptions and specialize in diagnosing and treating ppl with mental illnesses

Psychologist

NOT MDS, has phD/PsyD, study human behavior and help ppl with behavior problems

Therapist/Counselor

masters degree, help ppl with problems usually through talk therapy

Hardy personality

one who seems to stay healthy despite major stressors, have a high degree of resilience

3 characteristics of a hardy personality (3 Cs)

1 Challenge- see problems and stressors as challenges and opportunities 2 Commitment- strong sense of what is important to them and sense of direction or place in life 3 Control- have a strong influence over what happens to them but also recognize some things can't be controlled

2 ways to deal with stress

1 eliminate the stressor/reduce exposure to it 2 change the way you perceive or react to the stressor (focus on the positive)

Optimist

look for positive

Pessimist

look at negatives

5 steps to take control of your day (Sally Buys Little Hardy Sprouts)

1 set and prioritize goals 2 budget your time 3 learn to say no 4 have a network of support 5 slow down

grief

an emotional suffering felt after a loss of some kind

Life crisis

experience that causes a high level of stress

Dr. Elisabeth Kubler-Ross

Psychiatrist who discovered the 5 stages of grief

5 stages of grief (DABDA)

1 Denial- refusing to believe 2 Anger- Why me? 3 Bargaining- promises in hope of changing outcome (religious) 4 Depression- lots of sadness 5 Acceptance- accepting what happened and beginning to adjust

What operates in all 5 stages?

Hope

How can you help?

make yourself available, do something thoughtful, attend services, have empathy, be a good listener, recognize unhealthy signs of grief, etc.

Closure

when you come to the end of the grieving process

death ceremonies

Wake, funeral, and memorial service

wake

a ceremony held to allow family and friends to view or watch over the deceased before the funeral (showing)

funeral

any official ceremony that takes place in the presence of the casketed body

memorial service

any official ceremony that takes place without the casketed body present

Steps to help you achieve emotional well-being

plan ahead, make a to do list, take regular vacations, sit up straight, talk about stressful events, exercise every day, etc.

IALAC

I am lovable and capable (self-esteem)

3 Selves

-ideal self (way you ought to be) -public self (way you show yourself to others) -private self (way you really are)

Type A personality

personality type that describes people who are competitive, driven, hostile, and ambitious. Organized competitive, and extroverted.

Type B personality

person who is relaxed and laid-back, less driven and competitive than Type A, and slow to anger

How you focus energy

introvert/extrovert

How you gather info

sensing/intuitive

How you make decisions

thinking/feeling

How you get your work done

Judging/perceiving

Defense mechanisms

strategies used to deal with strong or stressful emotions and situations

Value

standard or belief

Self-respect

having a high regard for yourself

Self-control

when a person regulates their behavior

Self-esteem

the confidence and worth that you feel about yourself

Resilience

the ability to bounce back from difficult situations

Emotion

signals that tell your mind and body how to react

Mind-Body connection

the relationship between a person's thoughts, emotions, and bodily responses

Anger

feeling of being irritated or annoyed

Anger trigger

Thought or event causing the anger

Reproduction

process by which organisms make more organisms like themselves

purpose of reproduction system

to have a child

age at which puberty begins for boys

9-15

age at which puberty begins for girls

8-13

puberty

developmental stage at which a person becomes capable of reproduction