JW

Health Study Guide

Stress

Health: State of complete physical, mental/emotional, social, and spiritual well-being, not just the absence of illness. 


Drink half of your weight in ounces a day. 


Continuum: Gradual progression through many stages from one extreme to another. With premature death and a high level of health. 


Physical Health 

  • Sleep, nutrition, exercise. 

  • Medical and dental care 

  • Avoid tobacco, alcohol and drugs

  • Good hygiene - bathe, brush and floss. 


Mental Health

  • High self esteem, positive outlook, enjoy challenges, accept responsibility for actions. 

Emotional Health

  • Relax and share feelings with others, express emotions appropriately. 

Social Health

  • Good relationships, respect the rights of others, give and accept help. 

Spiritual Health

  • A sense of purpose in life.  


Wellness: A balance in all aspects of health. 


Life Expectancy: number of years a person can expect to live. Affected by nutrition, health care, sanitation, working conditions, and the environment. 1900’s 50. 1950’s 70. 2025, 77. Better quality of life. Kids were working 14-15 hours a day in factories. 


Physical Environment: Safety, air and water quality, access to parks and libraries, access to medical care. 


Social Environment: Family, friends, classmates, peer pressure. 


Cultural Environment: Beliefs and patterns of behavior shared by a common group that are passed down from generation to generation. American culture is full of very high cholesterol, Mediterranean is a much better diet. 


Media: Weekend mornings, geared towards kids to get them to buy toys or high-sugar cereals.  



Heredity: Skin, hair, eye color. Inherited genes can give diseases and cancer. 


Attitude: Optimist vs. Pessimist

Behavior: Choices we make every day, avoid high-risk behaviors and choose healthy ones. 

 

Risk behavior: Any action or condition that increases the chances or likelihood of illness, injury, or death. 


Cumulative Risks: The likelihood of negative outcomes increases as risk factors increase. 


 Top 6 risk behaviors:

Tobacco Use

Unhealthy Eating

Inadequate physical activity

Alcohol and Drug use

STI’s

Safety Risks (No seatbelt) 


Self Esteem (Mental health): How much you value, respect, and feel confident about yourself. 

Developing: receive praise, master new skills, positive self-talk. 

Benefits: feel proud of your abilities, skills, and accomplishments.

  

Resilient: the ability to adapt effectively and recover from disappointment, difficulty, or crises. 


Maslow's hierarchy of needs: 

  1. Physical - hunger, thirst, sleep, and shelter. 

  2. Safety - Need to be secure from danger. 

  3. Belonging - Need to love and be loved, need to belong.

  4. Feeling Recognized - need to achieve, need to be recognized. 

  5. Reaching Potential - need for self-actualization. 


Stress: The body’s way of adapting to the physical and mental demands of life. 


Eustress: Positive stress (motivator). 

Distress: Negative stress. 


Coping strategies: actions you can take to reduce stress. 


Stressor: Anything that causes stress. 

Everyday Problems vs. Environmental. 

Acute vs. Chronic

Real, imagined, anticipated (brain remembers how the body felt during chemo), or unexpected: affects people differently due to past experiences. 

People, objects, places, events, and situations. 

Life situations, environmental, biological, cognitive, and personal behavior. 


Psychosomatic: Mind and body are interrelated. 

  • Headache

  • Weakened Immune System

  • High blood pressure

  • Bruxism - Clenching jaw and grinding teeth

  • Digestive disorders



Response to stress:

  1. Alarm: Mind and body go on high alert, your fight or flight response. Adrenaline. 

  2.  Resistance: The body adapts and reacts to the stressor. 

  3. Fatigue or Exhaustion: Begin to tire and lose the ability to manage other stressors effectively. 


Fight or flight response:

  1. Adrenaline is released into the blood. 

  2. Heart rate and blood pressure increase. 

  3. The flow of blood to the brain increases. 

  4. Breathing rate increases. 

  5. More sugar is released into the blood, and the ability of blood clots increases. 

  6. The flow of blood to the skin is reduced, and sweating increases. 

  7. The flow of blood to the digestive system. 

  8. Pupils open wide. 

  9. A lump forms in the throat as muscles contract. 


Recognizing Stress:

  • Behavioral Changes: 

    • Over or under eating

    • Sleep problems

    • Hurrying, talking fast

    • Withdrawing from relationships

    • Reckless behavior

  • Changes in thinking

    • Unable to concentrate

    • Negative thinking

    • Excessive worrying

    • Self-criticism

    • Critical of others. 


Ulcer: An open sore in the linign of the stomach caused by stress.


Responses to stress:

  • Optimism

  • Pessimism

  • Resilience


Chronic Stress: Stress associated with long-term problems beyond a person’s control that could last for an extended period of time. 


Food and Nutrition


  • Eat a variety of foods. 

  • Fill your plate with colors. 

  • 40 total nutrients. 


6 Classifications:

Macronutrients: Supply the body with calories. 

  • Proteins

  • Carbohydrates

  • Fats

Micronutrients: No calories, give no energy.

  • Vitamins

  • Minerals

  • Water


Health oils: Always use oils that come from plant foods, not animal foods. Limit butter and trans fat. Trans fat extend shelf life. 


Vegetables: Eat a high variety of vegetables, potatoes and french fries don’t count. 


Drink water, tea, and coffee. Limit milk, dairy, juice, and sugary drinks. 

HFCS: High fructose corn syrup. The government pays farmers to make syrup to flavor their products with sugar. The government gives them less taxes.  


Eat whole grains and limit refined grains. Everything that's not whole-wheat is basically just sugar and candy. 


Protein: Choose fish, poultry, beans, and nuts; limit red meat and cheese; avoid bacon, cold cuts, and other processed meats. 



Nutrient Density: 150 Cal - 1 Potato, 10 French Fries, 15 Potato Chips. 

The Potato is nutrient-dense, and the others were fried in animal oil. 


Hunger: The way the body signals it needs fuel. 


Nutrition: The process where the body takes in and breaks down nutrients. 


Metabolism: The chemical process by which your body breaks down food to release energy (calories). 


Calories: A unit measurement of energy. 


Protein: 

  • 4 calories/gram.

  • Comes from PLANT AND ANIMAL foods. 

  • Needed for growth and repair of tissues. 

  • Broken down in Amino Acids, the building blocks of proteins. 

  • 20 amino acids total, your body needs 9 from food. 

  • High Proteins: Fish, eggs, poultry, milk, yogurt, and ice cream. 

  • Low proteins: Nuts, dried beans, dried peas, and lentils. 

  • “Complete” Protein: Meat and fish. 

  • Some low proteins can combine to make high proteins. 

    • Ex: Rice and Beans







Carbohydrates: 

  • 4 calories/gram.

  • Come from PLANT foods. 

  • Broken down into glucose - the body’s primary fuel. 

  • Glucose that we don’t need is stored in the liver and muscles as a starch called glycogen. 

  • Glycogen not converted back to glucose for energy is stored as fat. Called Glycogenalysis. 

  • 45-65% of my diet should come from carbs. 

  • Simple Carbs: Sugars (glucose, sucrose, fructose, and lactose). 

    • Raw sugar, brown sugar, HFCS. 

    • Fluctuate your blood glucose levels (BAD). 

    • Soda, baked treats, packaged cookies and cakes, fruit juice concentrate, and breakfast cereals. 

  • Complex Carbs: Fiber and Starches

    • High fiber: Fruits, vegetables, nuts, and whole grains.

    • High starch: Potatoes, whole wheat bread, cereal, corn, oats, peas, and rice. 

    • Keep blood glucose levels constant. 


Fat: 

  • 9 calories/gram. 

  • Supply your body with the most energy, help to form cells, maintain body temperature, and protect your nerves. 

  • Made up of fatty acids - lipids.

  • Take longer to digest. 

  • Fill you up and stays in your body longer than proteins and carbs. 

  • Unsaturated Fats: Keep cholesterol levels down. 

    • Mono-unsaturated fats (olive oil, peanut oil, canola oil, avocado, almonds, hazelnuts, pecans, pumpkin seeds, and sesame seeds). 

    • Polyunsaturated fats: (Safflower oil, corn oil, soybean oil, walnuts, sunflower seeds, salmon, tuna, and trout.) 

  • Saturated Fats: 

    • Solid at room temperature.

    •  Too much-saturated fat can raise cholesterol levels and lead to heart disease. 

    • Animal meats, animal fats, dairy products. 

    • Coconut, coconut oil, and palm oil. 

  • Trans Fats:

    • Used by manufacturers to extend a food's shelf life. 

    • Found in margarine, chips, and commercially baked goods. 


  • Cholesterol: Waxy fatlike substance found in animal foods and the liver. 

  • Needed for cell development, hormones, and digestion of fat. `

  • Too much leads to plaque buildup on artery walls. 

  • Hereditary - predisposed if parents or grandparents have high levels of cholesterol. 



Fiber: A type of complex Carb that is found in plants but is not a nutrient. 30 GRAMS A DAY. 

  • Soluble fiber: Dissolves in water, forms gel in the stomach, and helps slow digestion. Controls blood sugar and cholesterol. 

    • Apples, bananas, oats, peas, beans, avocados. 

  • Insoluble fiber: Does not dissolve in water and remains whole as it passes through the stomach. Helps to increase insulin sensitivity. 

    • Whole wheat flour, Bran, nuts, seeds, and skins of fruits and vegetables. 

Alcohol


Risks: 

  • Health risks:

    • Alcohol poisoning

    • Brain damage

    • Cancers

    • Strokes

  • Legal Risks: 

    • Fines, jail, and court-ordered treatment

  • Societal Risks: 

    • Unemployment, relationships, and domestic abuse. 


Depressant Drug: Slows down the Central Nervous System. 


Symptoms: 

  • Confusion

  • Decreased alertness

  • Poor coordination

  • Slows reaction time

  • Blurred vision

  • Drowsiness


The same amount of alcohol is contained in 1.25 oz of 80-proof liquor, 5 oz of wine, and 12oz of beer. 

Proof: Double the percentage of alcohol in the beverage. If the proof is 80, it is 40% alcohol. 


BAC: Blood Alcohol Concentration - NY State Legal Limit =  0.08%


  • Factors:

    • Rate of consumption

    • Gender 

    • Body Size

    • Amount of food in the stomach 

    • Amount of alcohol consumed


Synergism: 2 or more drugs of the same classification in your system at the same time. 

  • 2 depressants slow down breathing and heart rate. 

  • 2 stimulants: increase breathing and heart rate. 

Antagonism: 2 or more drugs of different classifications on your system at the same time. 


Oxidation Process: The process in which alcohol is removed from the body. 

  • The liver oxidizes alcohol at a rate of .01% - 0.2% per hour (0.5 oz/hour).

  • Alcohol is converted to CO2 and water

  • Nothing can speed up the oxidation process. 


Psychological Dependence: The Brain develops a chemical need for the drug. 


Physical dependence: The Body craves the drug (addiction). The drinker can no longer control their use of alcohol. 


Tolerance: Need more and more of drug to get the original effect. 


Withdrawal symptoms: A group of symptoms that occur when a dependent person stops taking a drug. People can experience withdrawal so bad they begin to hallucinate as if they took a hallucinogen. 


Drugs

Nicotine: An addictive chemical in tobacco products. 


  • “Dip” or “Chew: Chewing Tobacco:

  • Poor quality, ground tobacco leaves mixed with flavorings, preservatives, and other chemicals. 

  • One can of smokeless tobacco contains as much nicotine as 60 cigarettes/3 packs. 


Nicotine

  • Stimulant: A drug that increases the activity of the central nervous system. 

  • Nicotine reaches the brain within seconds. 

  • Tobacco smoke contains more than 4,000 chemicals. 


Effects on the body:

  • First-time users: Dizziness and nausea. 

  • Teens become addicted much faster and more intensely than adults. 

  • Leads to psychological and physical dependence. 


Nicotine withdrawal: Headaches, intense nicotine cravings, difficulty sleeping, irritability, and concentration problems. 


Drug: Any chemical substance that alters the mind and the body. 

Most drugs were once used for medicinal purposes. Now outlawed because they are highly addictive. 


OTC - Over-the-counter drugs. 


Prescription drug - written order from a doctor. They consider your history of drug use and weight. 


Illegal drug: A chemical substance that people of any age may not lawfully manufacture, possess, buy, or sell. 


FDA - Food and Drug Administration. 


Drug Misuse: The improper use of medicines - either prescription or over-the-counter drugs. If you take a different amount or use it during a different time period. BUT used for its intended purpose. 

Drug Abuse: When a drug is intentionally used for a non-medical purpose. 


Psychoactive drug: 

  • A chemical that affects brain activity. 

  • Mood altering

  • Can change your reward pathway

    • It releases dopamine, which makes you want to do it again. 

  • Drug abuse can nullify the brain’s natural reaction to dopamine. 



Addiction: The compulsive use of a drug despite of its negative consequences to self and others. 


Factors Affecting Abuse

  • Peer pressure

  • Family members

  • Role models


Marijuana: 

  • Leaves, stems, and flowering tops of the hemp plant Cannabis Sativa

  • Can act as a depressant, stimulant, or hallucinogen, depending on the type. 

  • The Hallucinogenic chemical is called THC. 

  • Edibles stay in your system for much longer than smoke. 

  • Distorted perceptions, difficulty thinking and problem solving, loss of motor coordination, increased heart rate, and feelings of paranoia. 

  • It is a gateway drug that leads to the use of more addictive drugs. 

  • Damage your short-term memory. 

  • Increase in cancers. 


Inhalants: 

  • Breathable chemical vapor that produces mind-altering effects. 

  • Nitrous oxide - an anesthetic used for surgery. Laughing gas

  • Suppress the CNS

  • Glassy stare, slurred speech, impaired judgement, nausea, coughing, and nosebleeds. 


Anabolic-androgenic steroids:

  • Synthetic testosterone (prescribed for growth disorders)

  • Abused by people who want bigger muscles

  • Can cause roid rage, making user’s personality very aggressive, mood swings and depression. 

  • Weight gain, high blood pressure, liver and kidney tumors. 

  • Shrink testicles, reduce sperm count, cause baldness, or the development of breasts. 

  • Acne on the chest or the back. 


Club drugs

  • Dance clubs and raves

  • Strength and quality are unpredictable

  • Effects are different from person to person

  • Ecstasy, Ketamine, Rohypnol, and GHB 

  • Ecstasy and Ketamine act more like stimulants/hallucinogens. 

  • Roofies and GHB act more like depressants (rape drugs)

  • Purple drank/sizzurp/lean - made from cough medicine that contains codeine. Added to alcohol/soda. 


Stimulants:

  • Amphetamines: Prescription drugs sold illegally as speed or uppers

    • Wears off quicker. 

  • Methamphetamine - much more powerful than amphetamines. 

    • Made from inexpensive over the counter ingredients in meth labs. 

  • Cocaine: Very addictive

  • Crack: Very fast acting


Depressants:

  • Barbiturates: Relax a person in small doses. In high doses: Hypnotic. 


Opiates: Any drug made from psychoactive compounds contained in the seed pods of poppy plants. Dull the senses, induce sleep, and relieve pain. 


Synthetic Opiates:

  • Heroin - made from a lab

  • Fentanyl - 2mg can cause an overdose

  • Xylazine - combined with fentanyl and often called the zombie drug. 


Hallucinogenics: 

  • Not physically addictive

  • Extreme euphoria, panic, terror, or deep depression. 

  • Illegal with no medical use

  • Causing frightening and unpredictable mood swings

  • People have flashbacks 20 years later of what happened. 

  • LSD, PCP, DXM. 






STDs


Infectious Diseases

  • Pathogens: microorganisms that cause diseases. 

  • Enter and multiply with the body. 

  • Can only be seen through a microscope

  • Bacteria, viruses, fungi, and protozoans. 


Lines of Defense

Physical Response

  • Skin - sweat, shed skin cells

  • Mucous membranes: mouth, eyes, and nose

  • Cilia: tiny air-like structures that brush particles toward the nose and throat, making you cough, sneeze, and blow your nose. 

  • Saliva and tears: enzymes trap and attack pathogens

  • Digestive system: acids in the stomach and bacteria in the intestines. 

Inflammatory Response:

  • Phagocytes: White blood cells engulf and destroy pathogens, and the area becomes red, swollen, and sore. 

  • Pus - thick white liquid (phagocytes and dead cells)

Immune Response

  • Lymphocytes: White blood cells, if the body sees a pathogen, trigger an immediate response. 

  • Immunity: The body's ability to fight disease. 

  • White blood cell count - between 4,000 and 11,000 cells is normal. 


Kinds of Cells

  • B Cells

    • Produce antibodies - proteins that attach to the surface of the pathogen. 

    • Specific to each pathogen

    • The memory capacity of B-cells is very good. 


  • T Cells

    • Killer - attack and destroy

    • Helper - produce chemicals that stimulate other T and B cells

    • Suppressor - produce chemicals that turn off other cells when brought under control. 


Lymphatic System

  • Doctors check your lymph nodes in your neck to see if they are swollen, which means there is an infection there. Lymph nodes are everywhere, can give hints on the infection. 

  • Passive immunity: Naturall in babies, it passes from mother to child during pregnancy or while nursing. 

  • Active immunity: Acquired naturally from the disease itself when it is exposed to antigens from invading pathogens, and artificially from vaccines/immunizations. 


STI 

  • More than 20 million new cases of STI are reported each year. 

  • Chlamydia, HPV, and Trichomaniasis are the most common. 

  • 50% of cases are in the age group of 15-24. 

  • Drugs can effect your judgement and cause bad decisions

  • IV drugs are also dangerous because they can spread blood to blood STI’s. 

  • Fluids that contain STI’s: Blood, semen, vaginal secretions, and breast milk. 


HIV: 

  • Attacks your helper T-cells, which create B-cells to fight the disease. HIV takes over T-cells and reproduces inside your body. 

  • Stages:

    • Acute infection stage

      • Only symptomatic for 2-4 weeks after the infection. 

    • Clinical Latency Stage - Asymptomatic

    • AIDS 

  • HIV is infectious whether or not it shows any symptoms of disease.