health psych exam 2

morbidity

presence of disease

compression of morbidity

extend the healthspan

primary prevention

wearing sunscreen

secondary prevention

annual skin checks at the dermatologist

tertiary prevention

surgery to remove skin cancer

where do health behaviors/habits come from?

individual level-factors, social factors, and sociocultural and structural factors

conscientiousness

high conscientiousness people:

have lower levels of inflammation

engage in healthier behaviors

avoid risky behaviors

are at reduced risk for disease

live longer

neuroticism

high neuroticism people:

have higher levels of inflammation

do not engage in as many healthy behaviors

are more likely to engage in risky behaviors

are at increased risk for disease

do not live as long

extraversion

less replicable associations with health

most often related to risky health behaviors, like binge drinking

but also related to healthy behaviors, like exercise

hedonic well being

feeling happy and high positive affect

eudaimonic

feeling a sense of meaning, purpose, and fulfillment

people with high eudaimonic well being

are more resilient to the brain pathology that causes dementia

decisions about health behavior are based on four interacting factors that influence perceptions about health threat

perceived susceptibility

perceived severity of health threat

perceived benefits of (and barriers to) treatment

cues to action

physical inactivity

is the fourth-leading risk factor for global mortality, responsible for an estimated 3.2 million (6%) deaths worldwide each year

physical activity

bodily movement produced by skeletal muscles that require expenditure of energy

physical exercise

physical activity that is planned, repetitive, and purposeful in the sense that it is intended to improve or maintain one or more aspects of physical fitness

aerobic exercise

light to moderate intensity exercise performed for an extended period of time

anaerobic exercise

higher-intensity exercise that is performed for shorter periods of time

cardiorespiratory endurance

the ability of the heart, blood vessels, and lungs to supply oxygen to working muscles during physical activity for prolonged periods of time

muscular strength

the amount of force that a muscle or group of muscles can exert against heavy resistance

muscular endurance

the ability of a muscle or group of muscles to repeat a movement many times or to hold a particular position for an extended period of time

flexibility

the degree to which an individual muscle will lengthen

body composition

the amount of fat in the body compared to the amount of lean mass (muscle and bones)

how to measure body composition

hydrostatic weighing, skinfold assessment and/or bio-electrical impedance

metabolic syndrome

cluster of conditions that include increased blood pressure, high blood sugar level, abdominal obesity, low HDL cholesterol level, and high triglyceride level

healthy adults between the ages of 18 and 64 years need

moderate-intensity physical activity for at least 30 minutes, five days each week OR at least 75 minutes of vigorous-intensity physical activity throughout the week

how does brain operate

operates on 90 minute biological rhythm with four distinct sleep stages

who is among most likely to be sleep-deprived

college students (approx, 70%)

poor sleep can impair:

concentration and memory

creativity

reaction times

physical health and pain

social relationships

inflammation and physiological functioning

most common sleep disorder

insomnia: a persistent problem in falling asleep, staying asleep, or getting restful sleep

CBT for sleep

includes:

stimulus control therapy

relaxation training

sleep environment changes

sleep restriction

biofeedback

sleep hygiene

sleep apnea

breathing repeatedly starts and stops hundreds of times each night, depriving people of slow-wave sleep

loud snoring, morning headache, excessive daytime drowsiness, attention problems, insomnia, and feeling irritable

people with obesity have 4x the risk of sleep apnea

obstructive sleep apnea

caused by an airway that collapses or becomes blocked during sleep

central sleep apnea

caused by the brain’s failure to send correct signals to breathing muscles

sleep apnea treatment

severe cases are managed through continuous positive airway pressure devices or surgery

top 10 leading causes of death

1. heart disease

2. cancer

3. accidental injuries

4. stroke

5. chronic lower respiratory diseases

6. alzheimer’s disease

7. diabetes

8. kidney disease

9. liver-related disease

10. COVID-19

macronutrients

fats, carbs, proteins

micronutrients

vitamins, minerals, fatty acids, amino acids

protein serving

adults, 2-3 servings a day

fruit/vegetable serving

1.5-2 fruit servings per day, 2.5-3 vegetable servings per day

according to the CDC and NIH, most US adults

get too much sugar, salt, and fatty proteins

don’t get enough fruits or veggies, fiber, and lean proteins

get the right amount of carbohydrates and omega-6s

sugar

pancreas produces insulin to counter increasing blood sugar levels, converting excess sugar into stored fat

diabetes

type 1 - body cannot make insulin

type 2 - body less responsive to insulin - risk associated with unhealthy diet

blood sugar rush

surge of energy, then increased fat storage, lethargy, and more hunger

glycemic index

how fast is your blood sugar going to go up? Acceleration

glycemic load

how will food impact blood sugar level or time? How far at that speed?

fiber

RDI - adult men = 38 mens

adult women = 25 grams

major sources: raw fruits, raw vegetables, legumes, WHOLE grains, nuts

BMI limitations

does not account for body composition

lean mass (muscle) is more dense than fat mass

sometimes doctors don’t pay much attention to “underweight”

Basal metabolic rate

body’s base rate of energy expenditure

set-point hypothesis (thermostat)

genetics

signals

hunger changes with rise and fall with levels of glucose and insulin

feelings of hunger have been linked to number of adipocytes (cells that store fat)

once fat cells reach their maximum storage capacity, they divide

genetic factors may impact how the body regulates the number of fat cells

food deserts

designated by USDA

geographical areas:

• low income (poverty 20%+)

• low access to grocery stores

eating disorders

impact 10% or ~30 million Americans

second highest mortality rate of any psychiatric condition

anorexia nervosa

self-starvation, distored body image

bulimia nervosa

alternating cycles of binge eating and purging

binge-eating disorder

create distressed feelings but no compensatory behaviors

interoception

sensing what is going on with your body

family characteristics

anorexia: high-achieving, competitive

bulimia: higher rates of substance use and depression

treatment outcomes

anorexia: initial short-term weight restoration, but high long-term relapse rate

CBT typically eliminates binge eating and purging in 30% to 50% of cases

three major categories

hallucinogens, stimulants, and depressants

blood alcohol level

amount of alcohol in the blood, measured in grams per 100 milliliters

alcohol use gender

men are more likely to be current drinkers, binge drinkers, and heavy drinkers compared to women

alcohol use age

adults between 25 and 44 years have highest overall rates of drinking (but 18 to 24 year olds have the highest rates of binge and heavy drinking)

alcohol use race and ethnicity

european americans have highest rates of drinking

college-aged students

60% full-time college students drank alcohol in the past month

excessive alcohol use consequences

physiological:

damage to cellular DNA, changes in brain functions (hippocampus)

tobacco

smoking is the most preventable cause of illness, disability, and premature death in much of the world

responsible for 1 in 5 US deaths

e-cigarettes

still contain nicotine

also contain other carcinogens such as benzene, formaldehyde, and acetaldehyde

marijuana

not as addictive as alcohol, tobacco, or opioids

• still has health consequneces

medical marijuana can help to relieve negative symptoms of AIDs, cancer, epilepsy, multiple sclerosis, autoimmune diseases, inflammation, and pain

opioids

depressants

highly addictive

biomedical models

addiction as a disease

assumes a person inherits a biological vulnerability to physical dependence

reward models

addicition as pleasure-seeking

dopamine = neurotransmitter related to feelings of pleasure and excitement

social learning models

addiction as behavior

intentions, motivations, attitudes, family, peers, media, neighborhoods

treatment

drug treatment, aversion therapy, relapse prevention programs, psychosocial prevention

unintentional injury

events that the injured person did not intend to happen

• car accidents

• falls

• poisoning and accidental overdoses

• homicide

prevalence

car accidents —> 15-34

falls —> less than 10 and 65+

poisoning/overdose —> 35-54

homicide —> 18-24

four preventive measures

graduated driver licensing

restricted night driving

no teenage passengers

zero tolerance for driving under the influence of alcohol

falls

second leading cause of unintentional death worldwide

poisoning

91% of deaths due to poisoning caused by accidental drug overdoses

most commonly: prescription painkillers

men twice as likely to die as women

homicide

gun violence related to gender, ethnicity/race, geographical region, and public policy

black or african american men are most likely to be murdered

tagrets for interventions

individual behavirs, physical environmentt, access to service, social environment, societal-level factors

cardiovascular disease

disorder of the heat and/or blood vessels

atherosclerosis

cholesterol and other fats are deposited on the walls of coronary arteries, vessel walls thicken and narrow, reducdes circulation to areas normally supplied by artery

arteriosclerosis

“hardening” of arteries; they lose their ability to contract and expand, reduces circulation of blood

myocardial infarction (MI) or “heart attack”

plaque ruptures within blood vessel, releasing a mass that can either reduce blood flow further or completely block the flow

cerebrovascular disease or “stroke”

flow of blood to area of brain is blocked (ischemic), or blood vessel in brain ruptures (hemorrhagic) or causes weak spot/ballooning in artery wall (aneurysm)

physiological risk for CVD

hypertension (high blood pressure)

inflammation

excess body weight

cholesterol

high blood glucose

uncontrollable risk factors

, age, gender, race and ethnicity

neuroticism, negative affect, and depression

tendency to be anxious, depressed, emotionally unstable, and experiencing negative emotions notably increases risk for CVD

social asymmetry

feeling alone = loneliness, being alone = social isolation, both increase risk of hospitalization or death from heart failure by 15-20%

CVD prevention and treatment

control blood pressure, reduce cholesterol, manage stress, anxiety and anger

diabetes mellitus

involves the body’s inability to produce or properly use insulin/ insulin = hormone that helps convert sugar and starches from food into energy

type 1 (~5% of diabetes)

born with it

immune system attacks the insulin

excessive thirst and urination, craving for sweets, weight loss

type 2 (~90-95%)

metabolic illness in which the body is insulin resistant

symptoms: frequent urination; ireggular menstruation, fatigue, slow healing

types of cancer

carcinoma: cancer of the epithelial cells that line the outer and inner surfaces of the body

sarcoma: rarer, cancer of muscles, bones, and cartilage

lymphoma: cancer of the body’s lymph system

leukemia: thought of as “childhood cancer”, but affects more adults; cancer of the blood and blood-forming tissues

racial disparities in cancer

men: black have highest cancer incidence

women: european/white have highest incidence; black more likely to die

environmental and occupational hazards

mostly affect lungs, skin, bladder, and blood-forming systems; toxic chemicals

UV radiation

immune surveillance theory

cells of the immune system play a monitoring function in searching for and destroying abnormal cells such as those that form tumors; when the immune system is overwhelmed, the “surveillance system” does not work as well, increasing cancer risk

primary prevention

quitting smoking, limiting consumption of alcoholic beverages, wearing sunscreen, diet and nutirition, physical activity, HPV vaccine, managing stress and depression