What is health promotion

Chapter 3 and 4

Health promotion

• process used to help people gain control over and improve their health

• holistic process and uses biopsychosocial method

Who contributes to health promotion?

• individuals

• medical practitioners

• psychologist

• communities

• media

• legislation

  • laws that keep you safe

Health behaviors and habits

• behaviors that enhance or maintain health

  • things we chose to do

  • positive = improve health

  • negative = increase health risks

  • treatment = actions related to a condition (mammogram)

Health habits

• behaviors that are repeated so much they become automatic

• developed in childhood and stabilize around 11

Factors that influence health behaviors

• socioeconomic status

• age

• gender

• values and cultures

• personal control

• social influence

• personal goals

• perceived symptoms

• access to healthcare

• location (rural or urban)

• supportive environment

• cognitive factors

Barriers to modifying poor health behaviors

• timing

• incentives

• instability

Interventions with kids and teens

• better at young age because adaptable

  • kids learn from the people around them

  • teens make poor health choices and take risks

  • health precautions in teenage years predicts disease in adulthood

Window of vulnerability

• period where teens are more likely to form certain health-related behaviors

  • junior high - drugs, smoking, food preferences

Attitudinal approaches

• giving people info about the impact of their poor health habits will motivate them to change them

Factors to make attitudinal approaches effective

• effective communication

  • colorful, stories, avoids statistics, short, extreme but not too extreme

  • fear appeal

    • change based on fear of what it might do to their health

  • way the message is framed/presented

Risk vs. benefit messages

• illness detection

  • emphasize risks

• health promotion behaviors

  • emphasize benefits

• receptive audience

  • only benefits

• non-receptive audience

  • risks and benefits

Prospect theory

• presenting info as a loss or gain can influence people’s decisions

  • loss-framed messaging

  • gain-framed messaging

  • messaging related to personal motivation

Loss-framed messaging

• focus on what could go wrong

• better for high-risk behaviors

Gain-framed messaging

• focus on what they can benefit from

• better for low-risk behaviors

Messaging related to personal motivation

• depends on what motives someone

  • approach-oriented

  • avoidance-oriented

Approach-oriented

• do things to maximize rewards

• gain-framed messages

Avoidance-oriented

• do things to avoid loss

• loss-framed messages

Social cognition models

• peoples beliefs about health behaviors influence whether they choose to perform it

  • tied to…

    • expectancy value theory

    • self efficacy

Expectancy value theory

• people engage with behaviors they think will be successful at and have outcomes they value

Self efficacy

• belief that you are capable of performing a behavior and that our behavior can produce a certain outcome

  • confidence in your ability

High self-efficacy = more likely to

• positive beliefs about our behaviors

• values the behaviors

• actually do the behavior

Health belief model

• explains why people engage in health behaviors

  • am i at risk?

  • will this behavior reduce my risk?

Main factors of health belief model

• perception of threat

• perceived threat reduction

• cues to action

• self-efficacy

Theory of planned behavior

• behavior is directly linked to the intention to perform an action

Factors of theory of planned behavior

• attitudes towards an action

  • what do i think the outcome of this will be

• subjective norms

  • what do other people think

• perceived behavioral control

  • how much do i think i can do something and control it in my currently situation

Implementation intentions

• specific plans that explain how, when, and where you will do a behavior

• also include in-then plans for obstacles

Transtheoretical model of behavior change

• stages of change model

• behavior change happens in stages, not all at once

• 5 stages

5 stages of behavior change model

• precontemplation

  • no intention of changing

• contemplation

  • realizes problem but not ready to commit to change

• preperation

  • intentions to change and take action, sets goals, but has not yet taken action

• action

  • commits to change behavior

  • works to overcome barries

• maintenance

  • work to prevent relapse

Cognitive-behavior therapy

• change thoughts and behaviors

  • looks at behavior we want to change

  • what happens before the behavior and what keeps it going

  • and things that make it more likely to continue

Self-observation and maintenance

• need to understand a behavior before you can change it

• person looking at themselves

  • frequency

  • what happens before

  • consequences

Classical conditioning

• person learns to associate one stimulus with another producing a learned response

Opperant conditioning

• behavior becomes more or less likely depending on what happens after it

  • reinforcer or punishment

Reinforcer vs. punishment

• reinforcer increases likelihood of a behavior

• punishment decreases likelihood of a behavior

  • positive = added

  • negative = removed

Self-reinforcement

• give yourself a reward for meeting a goal

Self-punishment

• give yourself a consequence for not meeting a goal

Contingency contracting

• creating contract with someone else that says what rewards or punishment will happen depending on whether you perform the behavior

Cognitive restructuring

• changing inner thoughts so they are more constructive

Relaxation training

• teaches people to relax in situations that would normally cause anxiety

Motivation interviewing

• client-centered

• when someone is unsure, warry, about chaning a behavior

• therapist listens to clients and provides encouragement

Broad-spectrum cognitive behavioral therapy

• looks at individual client and picks strategies that work well together for that person

• can address multiple problems at once

Abstinence violation effect

• loss of control when they break self-imposed rules

• one small slip leads to much more of the behavior

Social enineering

• changing the environment to affect people’s ability to do a certain behavior

• relies on environmental changes, not each people to constantly use self-control

Things that contribute to behavior change

• health practitioner

• family

• self-help groups

• school

• worksite interventions

• community-based interventions

• mass media

• the internet

Preventable injuries

• unintentional injuries are huge cause of death in kids in canada

  • driving, sports, household chores

Cancer-related health behaviors

• can reduce risk on cancer

• screening can detect earlier

Breast cancer screening methods

• breast self-exams

  • look at yourself

• clinical breast exams

  • go to doctor and they look

• mammogram

  • x-ray test used to identify signs

Prostate cancer screening test

• most common cancer in men

• digital rectal exam

  • doctor look at prostate through butthole

• prostate-specific antigen blood test

  • measures a substance produced by prostate

Colorectal cancer screening tests

• 2nd highest cause of cancer related deaths in western world

• colonoscopy

  • doctor examines colon

• fecal occult blood test

  • checks stool sample for hidden blood

Regret intervention

• thinking about how you would feel if you developed cancer after choosing not to get screened

Risk for skin cancer

• very preventable cancer because we know risks

  • tanning beds

  • the sun

  • outdoors all the time

Aerobic exercise

• sustained activity that strengthens the heart and lungs to improve the body’s use of oxygen

• very important for overall physical and mental health

Benefits of exercie

• improve physical health

• improve mood

• improve attention

• improve general well-being

• decrease obesity

• increase lifespan

How much exercise

• 150 minutes a week

• can be broken into chunks

• smallest bit of exercise helps improve well-being

What determines if someone will be active or not

• self-efficacy

• thoughts towards exercise

• family history

• motivations

• convenience

• easy access

• social support

5 stages of sleep

• transitioning into sleep

  • theta waves

• body calms, things even out

  • sleep spindles and k complex waves

• restores energy, deep sleep

  • delta waves

• REM sleep

  • beta waves, dreaming, brain is awake, eyes moving

Consequences of not enough sleep

• negative impacts on

  • thinking

  • quality of life

  • mood

• increase risk for

  • diabetes

  • obesity

  • high BP

• leads to chronic stress and poor self-regulation

• weakened immune system

• higher chance for accidents

Balanced diet

• gives body nutrients to

  • have energy

  • make us feel good

  • support physical functioning

Hard to maintain healthy diet

• food we like decided as kids

• short-term motivation, but needs long-term to actually work

• compensate with other food

• stress

• not aware

• socioeconomic status

Interventions for improving diet

• need to be individual to the person

  • education

  • self-monitoring

  • matched to someones stage of readiness

  • whole family in on it

  • changing environment to make healthier choices easier

What control eating

• taste

  • what we like

• hormones

• hypothalamus

Leptin

• decreases appetite

Ghrelin

• increases appetite

Obesity

• lots of body fat

  • genetics

  • eating habits

  • exercise level

  • stress

  • fat cells

Risk of obesity

• can lead to other diseases

• health problems in kids

• weight-related stereotypes/stigmas

• depression

• low self-esteem

Treatment for obesity

• dieting

• surgery

• appetite suppressing drugs

• multimodal approach

Multimodal approach

• screening

  • see real motivation and readiness

• self-monitoring

  • tracking things

• exercise

  • added once eating is under control

• self-talk

  • reduce negative thoughts about yourself

• social support

  • support from others can help change behavior

Intuitive eating

• anti-diet approach

• eat whatever you want

  • listen to hunger cues

  • pay attention to fullness cues

  • choose foods that make you feel good/fuel your body

  • respect your emotions