Health The Basics

Cover......Page 1
Title Page......Page 11
Copyright Page......Page 12
Brief Contents......Page 13
Contents......Page 14
Preface
......Page 24
Acknowledgments
......Page 29
Chapter 1 Accessing Your Health......Page 31
Choose Health Now for Immediate Benefits......Page 32
Choose Health Now for Long-Term Rewards
......Page 33
Your Health Is Linked to Societal Health......Page 34
Models of Health......Page 35
Wellness and the Dimensions of Health......Page 36
What Influences Your Health?......Page 37
Individual Behavior......Page 38
Access to High-Quality Health Services
......Page 39
Health Benefits of Mindfulness......Page 40
How to Practice Mindfulness......Page 41
Social Cognitive Model......Page 42
How Can You Improve Your Health Behaviors?......Page 43
Step Two: Contemplate Change......Page 44
Step Three: Prepare for Change......Page 46
Step Four: Take Action to Change......Page 47
Let’s Get Started!......Page 49
ASSESS YOURSELF......Page 50
STUDY PLAN......Page 53
FOCUS ON Difference, Disparity, and Health: Achieving Health Equity......Page 56
America: A Country of Increasing Diversity......Page 57
Certain Population Groups Are More Vulnerable to Health Disparities......Page 58
How Do the Social Determinants of Health Influence Health Disparities in America?......Page 59
Economic Stability and Educational Attainment......Page 60
Social Interactions and Community Context......Page 61
Affirm the Benefits of Diversity......Page 62
How Can Systemic Change Lead to Health for All?......Page 63
Reduce the Social Determinants That Contribute to Health Disparities......Page 64
Examples of Initiatives to Increase Health for All......Page 65
ASSESS YOURSELF......Page 66
STUDY PLAN......Page 67
Chapter 2 Promoting and Preserving Your Psychological Health......Page 68
What Is Psychological Health?......Page 69
Social Health......Page 71
Spiritual Health......Page 72
Emotional Intelligence......Page 73
Happiness and the Mind–Body Connection......Page 74
Mental Health Threats to College Students......Page 75
Mood Disorders......Page 76
Anxiety Disorders......Page 78
Posttraumatic Stress Disorder......Page 79
Schizophrenia......Page 80
Risk Factors for Suicide......Page 82
Mental Illness Stigma......Page 83
What to Expect in Therapy......Page 84
Pharmacological Treatment......Page 85
ASSESS YOURSELF......Page 87
STUDY PLAN......Page 89
FOCUS ON Cultivating Your Spiritual Health
......Page 91
Spirituality and Religion......Page 92
Relationships, Values, and Purpose......Page 93
Physical Benefits......Page 94
Psychological Benefits......Page 95
Tune in to Yourself and Your Surroundings......Page 96
Train Your Body......Page 98
Reach Out to Other People......Page 99
ASSESS YOURSELF......Page 100
STUDY PLAN......Page 101
Chapter 3 Managing Stress and Coping with Life’s Challenges......Page 102
What Is Stress?......Page 104
Physiology/Systems Theory: The General Adaptation Syndrome......Page 105
Physical Effects of Stress......Page 107
Stress and Digestive Problems......Page 108
What Causes Stress?......Page 109
Money and Stress......Page 110
Stressful Environments......Page 111
Self-Esteem
......Page 113
Type A and Type B Personalities......Page 114
Managing Stress in College: Dealing With Overwhelm......Page 115
A Mindful Approach to Stress......Page 116
Managing Emotional Responses......Page 117
Taking Physical Action......Page 118
Managing Your Time......Page 120
Relaxation Techniques for Stress Management......Page 121
ASSESS YOURSELF......Page 124
STUDY PLAN......Page 127
Chapter 4 Improving Your Sleep......Page 129
Sleepless in America......Page 130
Why Are We So Sleep Deprived?......Page 131
Sleep and Health......Page 132
The Processes of Sleep......Page 134
Stages and Cycles of Sleep......Page 135
Your Sleep Needs......Page 136
Insomnia......Page 137
Restless Legs Syndrome......Page 139
Other Parasomnias......Page 140
Create a Sleep-Promoting Environment
......Page 141
Adjust Your Daytime Habits......Page 143
Avoid Common Sleep Disruptors......Page 144
ASSESS YOURSELF......Page 145
STUDY PLAN......Page 146
Chapter 5 Preventing Violence and Injury......Page 148
Violence Overview......Page 149
Violence on U.S. Campuses......Page 150
What Makes Some Individuals Prone to Violence?......Page 151
How Much Impact Do the Media Have?......Page 152
Hate Crimes and Bias-Motivated Crimes
......Page 153
Cybercrime......Page 155
Intimate Partner and Domestic Violence......Page 156
Child Abuse and Neglect......Page 157
Sexual Assault and Rape......Page 158
Traditional and Tech-Facilitated Stalking
......Page 161
Self-Defense against Personal Assault and Rape
......Page 162
Campus-Wide Responses to Violence
......Page 163
Motor Vehicle Safety......Page 164
Stay Safe in the Water......Page 166
Safety at Home......Page 167
ASSESS YOURSELF......Page 168
STUDY PLAN......Page 170
Chapter 6 Connecting and Communicating in the Modern World......Page 172
The Value of Relationships......Page 173
Caring for Yourself......Page 174
Romantic Relationships......Page 175
Learning Appropriate Self-Disclosure
......Page 177
Becoming a Better Listener......Page 178
Connecting Digitally......Page 179
Characteristics of Healthy and Unhealthy Relationships......Page 182
Confronting Couples Issues......Page 183
Coping with Failed Relationships......Page 185
Marriage......Page 186
Cohabitation......Page 187
Staying Single......Page 188
ASSESS YOURSELF......Page 189
STUDY PLAN......Page 190
FOCUS ON Understanding Your Sexuality
......Page 193
Sexual Orientation......Page 194
Female Sexual and Reproductive Anatomy and Physiology......Page 195
Male Sexual and Reproductive Anatomy and Physiology......Page 198
Human Sexual Response......Page 199
Sexual Dysfunction......Page 200
Options for Sexual Expression......Page 201
Drugs and Sex......Page 203
Responsible and Satisfying Sexual Behavior......Page 204
ASSESS YOURSELF......Page 205
STUDY PLAN......Page 207
Chapter 7 Considering Your Reproductive Choices......Page 208
Basic Principles of Contraception......Page 209
Barrier Methods......Page 210
Hormonal Methods......Page 216
Behavioral Methods......Page 219
Permanent Methods of Birth Control......Page 221
Choosing a Method of Contraception......Page 222
Emotional Aspects of Abortion......Page 224
Methods of Abortion......Page 225
Planning for Pregnancy and Parenthood......Page 226
The Process of Pregnancy......Page 227
Prenatal Care......Page 229
Labor and Delivery......Page 231
The Postpartum Period......Page 232
Infertility Treatments......Page 234
Adoption......Page 235
ASSESS YOURSELF......Page 236
STUDY PLAN......Page 237
Chapter 8 Recognizing and Avoiding Addiction and Drug Abuse......Page 239
What is Addiction?......Page 240
Gambling Disorder......Page 241
Exercise Addiction......Page 242
Work Addiction......Page 243
What is a Drug?......Page 244
How Drugs Affect the Brain......Page 245
Abuse of Over-the-Counter Drugs
......Page 246
Nonmedical Use or Abuse of Prescription Drugs......Page 247
Use and Abuse of Illicit Drugs......Page 248
Stimulants......Page 249
Marijuana and Other Cannabinoids......Page 254
Depressants......Page 255
Opioids (Narcotics)......Page 257
Hallucinogens......Page 258
Anabolic Steroids......Page 260
Treating and Reducing Drug Abuse......Page 261
Treatment Approaches......Page 262
Addressing Drug Misuse and Abuse in the United States......Page 264
ASSESS YOURSELF......Page 265
STUDY PLAN......Page 266
Chapter 9 Drinking Alcohol Responsibly and Ending Tobacco Use......Page 268
The Chemistry and Potency of Alcohol......Page 269
Absorption and Metabolism......Page 270
Blood Alcohol Concentration......Page 271
Short-Term Effects of Alcohol Use
......Page 272
Drinking and Driving......Page 274
Long-Term Effects of Alcohol
......Page 275
Alcohol and Pregnancy......Page 276
Alcohol Use in College......Page 277
High-Risk Drinking and College Students
......Page 278
Identifying an Alcoholic......Page 279
The Causes of Alcohol Use Disorder......Page 280
Costs to Society......Page 281
Treatment and Recovery......Page 282
Tobacco Use in the United States......Page 283
Tobacco and Social Issues......Page 284
Tobacco Use and Prevention Policies......Page 285
Tar and Carbon Monoxide......Page 287
Tobacco Products......Page 288
Health Hazards of Tobacco Products......Page 289
Cancer......Page 290
Environmental Tobacco Smoke......Page 291
Benefits of Quitting......Page 292
Breaking the Nicotine Addiction......Page 293
ASSESS YOURSELF......Page 295
STUDY PLAN......Page 297
Chapter 10 Nutrition: Eating for a Healthier You......Page 300
Calories......Page 301
Proteins......Page 302
Carbohydrates......Page 303
Fats......Page 305
Vitamins......Page 308
Minerals......Page 309
Beneficial Non-Nutrient Components of Foods
......Page 310
Dietary Guidelines for Americans......Page 311
MyPlate Food Guidance System......Page 313
Read Food Labels......Page 314
Vegetarianism: A Healthy Diet?......Page 315
Supplements: Research on the Daily Dose......Page 317
Eating Well in College......Page 318
Food Safety: A Growing Concern......Page 319
Choosing Organic or Locally Grown Foods......Page 320
Foodborne Illnesses......Page 321
Avoiding Risks in the Home......Page 322
Genetically Modified Food Crops......Page 323
ASSESS YOURSELF......Page 326
STUDY PLAN......Page 328
Chapter 11 Reaching and Maintaining a Healthy Weight......Page 330
Overweight and Obesity in the United States......Page 331
Health Risks of Excess Weight......Page 332
Physiological, Genetic, and Hormonal Factors......Page 333
Environmental Factors......Page 336
Emerging Theories on Obesity Risks......Page 337
Body Mass Index (BMI)......Page 338
Measures of Body Fat......Page 340
Understanding Calories and Energy Balance......Page 341
Diet and Eating Behaviors......Page 342
Considering Drastic Weight-Loss Measures?
......Page 345
Trying to Gain Weight......Page 349
ASSESS YOURSELF......Page 350
STUDY PLAN......Page 353
FOCUS ON 
Enhancing Your Body Image......Page 355
Many Factors Influence Body Image......Page 356
Building a Positive Body Image......Page 358
Body Dysmorphic Disorder......Page 359
Disordered Eating and Eating Disorders......Page 360
Bulimia Nervosa......Page 361
Other Specified Feeding or Eating Disorder......Page 362
Helping Someone with Disordered Eating......Page 363
Health at Every Size......Page 364
ASSESS YOURSELF......Page 365
STUDY PLAN......Page 366
Chapter 12 Improving Your Personal Fitness......Page 367
Physical Activity for Health......Page 368
Reduced Risk of Metabolic Syndrome and Type 2 Diabetes......Page 370
Improved Immunity......Page 371
Longer Lifespan......Page 372
Health-Related Components of Physical Fitness
......Page 373
What If I Have Been Inactive for a While?......Page 374
Incorporating Physical Activity in Your Life, Mindfully......Page 375
Creating Your Own Fitness Program......Page 376
The FITT Principle for Cardiorespiratory Fitness......Page 377
The FITT Principle for Muscular Strength and Endurance......Page 379
The FITT Principle for Flexibility......Page 381
Design Your Exercise Session......Page 383
Assess Your Social Environment......Page 384
Fluids for Exercise and Recovery......Page 385
Preventing Injuries......Page 386
Treating Injuries......Page 388
ASSESS YOURSELF......Page 389
STUDY PLAN......Page 391
Chapter 13 Reducing Your Risk of Cardiovascular Disease and Cancer......Page 393
Cardiovascular Disease in the United States......Page 394
The Heart: A Mighty Machine......Page 395
Hypertension......Page 397
Atherosclerosis......Page 398
Arrhythmias......Page 399
Stroke......Page 400
Metabolic Syndrome: Quick Risk Profile......Page 401
Modifiable Risks for CVD......Page 402
Nonmodifiable Risks......Page 405
Diagnosing and Treating Cardiovascular Disease......Page 406
An Overview of Cancer......Page 407
How Does Cancer Develop?......Page 408
Lifestyle Risks......Page 409
Genetic and Physiological Risks......Page 410
Infectious Diseases and Cancer......Page 411
Types of Cancers......Page 412
Breast Cancer......Page 413
Skin Cancer......Page 414
Cervical and Endometrial (Uterine Corpus) Cancer......Page 416
Facing Cancer......Page 417
Cancer Treatments......Page 418
ASSESS YOURSELF......Page 420
STUDY PLAN......Page 423
FOCUS ON 
Minimizing Your Risk for Diabetes......Page 425
Type 1 Diabetes......Page 426
Type 2 Diabetes......Page 427
Gestational Diabetes......Page 429
Complications of Diabetes......Page 430
Diagnosing Diabetes......Page 431
Preventing and Treating Diabetes......Page 432
Medical Interventions......Page 433
ASSESS YOURSELF
......Page 435
STUDY PLAN......Page 436
Chapter 14 Protecting Against Infectious Diseases and Sexually Transmitted Infections......Page 437
The Process of Infection......Page 438
Risk Factors You Can Control......Page 439
The Immune System: Your 24/7 Protector......Page 440
When the Immune System Misfires: Autoimmune Diseases......Page 442
Vaccines Bolster Immunity......Page 443
Types of Pathogens and the Diseases they Cause......Page 444
Bacteria......Page 445
Viruses......Page 449
Emerging and Resurgent Diseases......Page 451
Mindfulness: A New Ally in Bolstering Defenses?......Page 452
What’s Your Risk?......Page 454
Chlamydia......Page 455
Syphilis......Page 456
Herpes......Page 457
Human Papillomavirus (HPV) and Genital Warts......Page 458
Trichomoniasis......Page 459
Pubic Lice......Page 460
How HIV is Transmitted......Page 461
Testing for HIV: Newer Options......Page 462
Preventing HIV Infection......Page 464
ASSESS YOURSELF......Page 465
STUDY PLAN......Page 467
FOCUS ON 
Reducing Risks for Chronic Diseases and Conditions......Page 469
Chronic Obstructive Pulmonary Disease......Page 470
Asthma......Page 471
Coping with Allergies......Page 472
Coping with Neurological Disorders......Page 473
Seizure Disorders......Page 474
Coping with Musculoskeletal Diseases......Page 475
Low Back Pain......Page 476
Repetitive Strain/Motion Injuries......Page 477
ASSESS YOURSELF......Page 478
STUDY PLAN......Page 479
Chapter 15 Making Smart Health Care Choices......Page 480
Self-Care
......Page 481
Assessing Health Professionals......Page 482
Your Rights as a Patient......Page 483
Conventional Health Care Practitioners......Page 485
Conventional Medication......Page 486
Private Health Insurance......Page 487
Managed Care......Page 488
Government-Funded Programs
......Page 489
Insurance Coverage by the Numbers......Page 490
Cost......Page 491
Quality......Page 492
ASSESS YOURSELF......Page 494
STUDY PLAN......Page 496
FOCUS ON 
Understanding Complementary and Integrative Health......Page 498
What are Complementary, Alternative, and Integrative Health Approaches?......Page 499
Homeopathy......Page 500
Manipulative Therapies......Page 501
Movement Therapies......Page 502
Energy Therapies......Page 503
Natural Products......Page 504
ASSESS YOURSELF......Page 506
STUDY PLAN......Page 507
Aging......Page 508
Health Issues for an Aging Society......Page 509
Physical and Mental Changes of Aging......Page 510
Enrich the Spiritual Side of Life......Page 513
The Process of Dying......Page 514
Coping with Loss......Page 515
The Right to Die......Page 516
Rational Suicide and Euthanasia......Page 517
Organ Donation......Page 518
ASSESS YOURSELF......Page 519
STUDY PLAN......Page 521
Chapter 16 Promoting Environmental Health......Page 522
Global Population Growth......Page 523
Measuring the Impact of People......Page 524
Air Quality Index......Page 525
Ozone Layer Depletion......Page 527
Climate Change......Page 528
Reducing the Threat of Global Warming......Page 529
Water Pollution And Shortages......Page 530
Land Pollution......Page 531
Hazardous Waste......Page 532
Ionizing Radiation......Page 533
Nuclear Power Plants......Page 534
ASSESS YOURSELF......Page 535
STUDY PLAN......Page 537
Appendix A: Pop quiz answers......Page 539
REFERENCES......Page 540
PHOTO CREDITS......Page 571
INDEX......Page 573