healthy u reviews

 CHAPTER 1 — Health & Behavior Change

Health Promotion

👉 “Supports that help good habits stick.”
Educational + environmental + social + organizational + financial support → reduces negative behaviors.

Wellness Dimensions

Physical – body function  Social – relationships  Intellectual – thinking/decisions  Emotional – expressing emotions  Spiritual – purpose/meaning  Environmental – surroundings
👉 Memory trick: P S I E S E → “Please Send In Every Single Essay.”

Determinants of Health

👉 Things that influence health (biology, behavior, environment, access, etc.)

Health Disparities

👉 Preventable differences in disease, injury, opportunities.

Mindfulness

👉 Being aware of yourself, the moment, and your place in the world.

Transtheoretical Model (Stages of Change)

Precontemplation – not thinking about change Contemplation – thinking about it Preparation – planning to change Action – doing the behavior (<6 months) Maintenance – doing it (>6 months) Termination – return to old behavior

👉 Memory trick: “P C P A M T — People Can Plan Actions More Thoroughly.”

Health Belief Model – People Change When…

Perceived seriousness, Perceived susceptibility, Perceived benefits, Perceived barriers (must be low), Cues to action

Social Cognitive Model:
Behavior = interaction of Environment, Thoughts/feelings, Behavior itself

CHAPTER 2 — Psychological Health

Psychological Health = how we think, feel, relate, exist.

Maslow’s Hierarchy (bottom → top)

Survival → Security → Social → Esteem → Self-actualization
👉 Needs interact with each other.

Definitions

Emotional Health: feelings side
Emotional Intelligence: understanding & managing emotions
Spirituality: meaning & purpose
Chronic Mood Disorders: depression, bipolar, etc.

PERMA (Well-being Model)

Positive emotions
Engagement
Relationships
Meaning
Achievement

Mood Disorders

PDD: chronic mild depression Bipolar: mania + depression SAD: winter depression (low sunlight)

Anxiety Disorders

•  Generalized Anxiety Disorder – constant worry
  
  

• Panic Disorder – panic attacks
  
  

• Phobias – irrational fear
  
  

• OCD – rituals
  
  

• PTSD – after trauma
  
  

Causes: biology, environment, social roles.

Personality Disorders

• Paranoid – mistrust
  
  

• Narcissistic – self-importance
  
  

• Antisocial – manipulative
  
  

• Borderline – impulsive, risky
  
  

Mental Illness Stigma

Negative stereotypes → prevent help.

Therapy – What to Expect

First visit = history + needs
The therapist doesn’t “tell you what to do” → you change behavior.

Types:

Psychodynamic, Interpersonal, CBT, Behavioral

CHAPTER 3 — Stress

Eustress Positive stress → growth Distress Negative stress → harmful

Physical Effects of Stress

Heart disease, Weight gain (cortisol), Hair loss, Diabetes, Digestive issues, Weakened immunity

CHAPTER 6 — Relationships & Communication

Relating to Yourself

• Accountability
  
  

• Self-nurturance
  
  

• Self-esteem & self-concept matter
  
  

Intimate Relationships

Include:

• Interdependence
  
  

• Need fulfillment
  
  

• Emotional attachment
  
  

• Emotional availability
  
  

Needs met in relationships: intimacy, integration, nurturance, assistance, affirmation.

Family & Romance

Family teaches early emotional/social skills.
Romantic relationships add: fascination, exclusivity, sexual desire, giving the utmost.

Sternberg’s Triangular Theory of Love

Intimacy + Passion + Commitment

Types:

• Only intimacy = liking
  
  

• Only passion = infatuation
  
  

• Only commitment = empty love
  
  

• All 3 = consummate love
  
  

Communication Skills

Self-disclosure, active listening, nonverbal communication.

Listening modes:

• Passive
  
  

• Selective
  
  

• Active
  
  

Conflict Resolution

Problem → options → evaluate → choose → act → follow up

Relationship Trouble Signs

Criticism, defensiveness, stonewalling, contempt.

CHAPTER 7 — Reproductive Choices

Birth Control Basics

Birth control = prevents pregnancy
Contraception = devices/drugs/behaviors

Requires:

• Viable egg
  
  

• Viable sperm
  
  

• Sperm reaching egg
  
  

Failure Rates:
Perfect use vs Typical use

Methods of Birth Control

Barrier

• Male condom → STI protection except external lesions
  
  

• Female condom → protects against HIV/STIs
  
  

Hormonal

• Pills
  
  

• Patch
  
  

• Ring
  
  

• Shot (Depo)
  👉 Prevent ovulation, thicken mucus, or prevent implantation.
  👉 NO STI protection
  
  

Intrauterine (IUDs)

Last 3–12 years.

Behavioral

Withdrawal (unreliable)
Abstinence (100% effective)
Outercourse (not STI safe without condoms)

Permanent

Female: tubal ligation, Essure, hysterectomy
Male: vasectomy

Types of Abortion

• Suction curettage – 1st trimester
  
  

• D&E – 2nd trimester
  
  

• D&X – 3rd trimester
  
  

• Hysterotomy – emergency surgery
  
  

CHAPTER 8 — Addiction & Drug Use

Addiction Definition

Compulsive use despite harm.

Process of Addiction

Compulsion → loss of control → negative consequences → denial → inability to abstain.

Cycle of Psychological Addiction

Trigger → craving → ritual → use → relief → consequences → guilt → trigger again.

Habit vs Addiction

Habits can be broken.
Addiction = compulsive + painful if stopped.

Codependence

Helping an addict continue their behavior.

Process Addictions

Gambling, shopping, exercise, internet.

Drugs & Brain

Pleasure circuit = VTA + dopamine
All addictive drugs overstimulate this.

Routes of Administration

Oral
Inhalation
Injection
Transdermal
Suppository

Drug Types

• Prescription
  
  

• OTC
  
  

• Recreational
  
  

• Herbal
  
  

• Illicit
  
  

• Commercial
  
  

Misuse vs Abuse

Misuse = wrong purpose
Abuse = excessive use

Stimulants

Cocaine
Amphetamines
Meth
Bath salts

Depressants

Benzos (Xanax, Ativan)
Barbiturates
Rohypnol
GHB

Narcotics (Opioids)

Morphine
Codeine
Heroin
Fentanyl
→ Naloxone reverses overdose

Chapter 10: Nutrition – Eating for a Healthier You

• Hyponatremia: Too much water → low sodium levels. Serious health risk.
  
  

• Vegetarianism Types:
  
  

  • Vegan: Avoid all animal foods
    
    

  • Lacto-vegetarian: Dairy only
    
    

  • Ovo-vegetarian: Eggs only
    
    

  • Lacto-ovo vegetarian: Dairy + eggs
    
    

  • Pesco-vegetarian: Fish, dairy, eggs
    
    

  • Semivegetarian: Chicken, fish, dairy, eggs
    
    

Chapter 14A: Protecting Against Infectious Diseases & STIs

• Infection Process:
  
  

  • Pathogens → Disease (epidemic = local outbreak, pandemic = global)
    
    

  • Virulent pathogens can overcome host resistance.
    
    

• Transmission Routes:
  
  

  • Direct: Kissing, touching
    
    

  • Indirect: Contaminated objects
    
    

  • Animal-borne: Zoonotic diseases
    
    

  • Perinatal: Mother → child
    
    

• Risk Factors:
  
  

  • Controllable: stress, diet, fitness, sleep, hygiene, risky sex
    
    

  • Hard to control: heredity, age, environmental conditions, pathogen virulence
    
    

• Immune Response:
  
  

  • Humoral: Bacteria/toxins
    
    

  • Cell-mediated: T/B lymphocytes, macrophages
    
    

  • Autoimmune diseases = body attacks itself
    
    

• Types of Pathogens:
  
  

  • Bacteria, viruses, fungi, protozoa, parasitic worms
    
    

• STIs:
  
  

  • 1 in 5 Americans had an STI in 2018
    
    

  • Risk ↑ with more partners, casual attitudes, ignorance
    
    

  • Common STIs: Candidiasis, Trichomoniasis, HIV/AIDS
    
    

  • HIV/AIDS: ~37.7 million worldwide, 1.2 million in US
    
    

  • Testing: Antibody, 4th-gen, NAT/p24 antigen
    
    

  • Prevention: PrEP (daily for HIV-negative), PEP (emergency within 72 hrs)
    
    

Chapter 14: Reducing Risks for Chronic Diseases & Conditions

• Allergies: Overreaction to allergens → antibodies, histamine release
  
  

• Headaches:
  
  

  • Tension = muscle contraction
    
    

  • Migraine = severe/debilitating
    
    

  • Cluster = rare, intense pain
    
    

• Lower Back Pain (LBP):
  
  

  • 85–90% Americans experience it
    
    

  • Prevention: strong core, proper sitting/lifting, yoga, massage, rehab
    
    

Chapter 15: Managing Your Healthcare Choices

• Medicare: Federal insurance for 65+, permanently disabled, end-stage kidney failure
  
  

  • Uses Diagnosis-Related Groups (DRGs) to control costs
    
    

• Medicaid: Joint federal/state, covers ~72 million low-income people
  
  

Chapter 15B: Preparing for Aging, Death, and Dying

• Aging: Life changes across species; gerontology = study of aging
  
  

  • Older adults: 16% of population; growing impact on economy & healthcare
    
    

• Health Issues: Chronic disease, housing/living arrangements
  
  

• Physical & Mental Changes: Skin, bones, senses, urinary system, sexual function, mental memory
  
  

• Dementia & Alzheimer’s: Cognitive decline; mindfulness may help
  
  

• Healthy Aging Strategies: Fitness, nutrition (calcium, vit D, protein), relationships, spiritual growth
  
  

• Dying & Death:
  
  

  • Death = permanent cessation of vital functions
    
    

  • Brain death = no brain stem function
    
    

  • Stages of dying (Kübler-Ross): Denial → Anger → Bargaining → Depression → Acceptance
    
    

  • Coping with loss: Bereavement, grief, mourning
    
    

  • Life-and-death decisions: Advance directives, living wills, Five Wishes
    
    

  • Euthanasia:
    
    

    • Active = mercy killing
      
      

    • Passive = withholding treatment
      
      

    • Rational suicide = self-chosen death in extreme suffering
      
      

Preventing Violence and Injury

• Intentional Injury Types: Interpersonal, collective, self-directed
  
  

• Homicide: 2nd leading cause of death age 15–24
  
  

• Hate crimes: Motivated by race, religion, disability, sexual orientation, ethnicity
  
  

• Intimate Partner Violence (IPV): Between intimate partners
  
  

• Sexual Assault: Non-consensual sexual contact
  
  

• Aggravated Rape: Weapon, beating, multiple attackers
  
  

• Simple Rape: One attacker, known to victim
  
  

• Acquaintance Rape: Rapist known to victim (common on college campuses)