My Health

Cover
Title Page
Copyright Page
About the Author
Brief Contents
Contents
Preface
Acknowledgments
Chapter 1: Healthy Change
	1.1 What Is Health?
	1.2 Health in the United States
	1.3 What Influences Your Health?
	1.4 How Does Mindfulness Influence Health?
	1.5 Models of Behavior Change
	1.6 Improving Health Behaviors: Precontemplation and Contemplation
		Skills for Behavior ChangeMaintain Your Motivation
	1.7 Improving Health Behaviors: Preparation
	1.8 Improving Health Behaviors: Action
		Skills for Behavior ChangeChallenge the Thoughts That Sabotage Change
	1.9 Achieving Health Equity: A Critical Issue in America
	1.10 What Can You Do to Promote Health Equity?
		Skills for Behavior ChangeBecoming Your Own Advocate
	1.11 Behavior Change Contract
		Summary
		Pop Quiz
		Think About It!
Chapter 2: Psychological Health
	2.1 What Is Psychological Health?
	2.2 Dimensions of Psychological Health
	2.3 Factors That Influence Psychological Health
	2.4 Strategies to Enhance Psychological Health
		Skills for Behavior ChangeTips to Enhance Your Support Network and  Maintain Positive Relationships
	2.5 What Is Spiritual Health?
	2.6 Why Is Spiritual Health Important?
	2.7 Strategies for Cultivating Spiritual Health and Mindfulness
		Skills for Behavior ChangeFinding Your Spiritual Side Through Service
	2.8 When Psychological Health Deteriorates
	2.9 Anxiety Disorders
	2.10 Mood Disorders
		Skills for Behavior ChangeDealing With and Defeating Depression
	2.11 Other Psychological Disorders
	2.12 Psychological Health through the Lifespan: Successful Aging
	2.13 When Psychological Problems Become Too Much: Suicide
	2.14 Seeking Professional Help: Mindfulness, Therapy, and Medication
		Summary
		Pop Quiz
		Think About It!
Chapter 3: Stress
	3.1 What Is Stress?
	3.2 Your Body’s Response to Stress
	3.3 Effects of Stress on Your Health
	3.4 Stress and Sleep Problems
	3.5 Psychosocial Causes of Stress
	3.6 Internal Causes of Stress
		Skills for Behavior ChangeOvercoming Test Taking Anxiety
	3.7 Stress Management Techniques: Mental and Physical Approaches
	3.8 Stress Management Techniques: Managing Emotional Responses
	3.9 Stress Management Techniques: Managing Your Time and Your Finances
	3.10 Relaxation Techniques for Stress Management
	3.11 Mindfulness Strategies to Relax and Reduce Stress
		Summary
		Pop Quiz
		Think About It!
Chapter 4: Relationships and Sexuality
	4.1 Characteristics and Types of Intimate Relationships
	4.2 Strategies for Success in Relationships
	4.3 Relationships and Social Media
	4.4 Skills for Better Communication: Appropriate Self-Disclosure
	4.5 Skills for Better Communication: Using Technology Responsibly
	4.6 Skills for Better Communication: Understanding Gender Differences
	4.7 Skills for Better Communication: Mindful Listening and Nonverbal Skills
	4.8 Skills for Better Communication: Managing Conflict
		Skills for Behavior Change Communicating When Emotions Run High
	4.9 Committed Relationships
	4.10 When Relationships Falter
		Skills for Behavior Change How Do You End It?
	4.11 Your Sexual Identity: More than Biology
	4.12 Female Sexual Anatomy and Physiology
	4.13 Menstrual Problems and Menopause
	4.14 Male Sexual Anatomy and Physiology
	4.15 Human Sexual Response and Expression
	4.16 Sexual Dysfunction
	4.17 Alcohol, Drugs, and Sex
	4.18 Responsible and Satisfying Sexual Behavior
		Skills for Behavior Change Taking Steps Toward Healthy Sexuality
		Summary
		Pop Quiz
		Think About It!
Chapter 5: Reproductive Choices
	5.1 Barrier Methods: Male and Female Condoms
	5.2 Other Barrier Methods
	5.3 Hormonal Methods: Oral Contraceptives
	5.4 Hormonal Methods: The Patch, Ring, Injections, and Implants
	5.5 Intrauterine Contraceptives
	5.6 Emergency Contraception
	5.7 Behavioral Methods and Fertility Awareness Methods
	5.8 Sterilization Methods
	5.9 Choosing a Method of Contraception
	5.10 Abortion
	5.11 Planning a Pregnancy
		Skills for Behavior Change Preparing For Pregnancy
	5.12 The Process of Pregnancy
	5.13 Prenatal Care
	5.14 Childbirth and the Postpartum Period
	5.15 Infertility
		Summary
		Pop Quiz
		Think About It!
Chapter 6: Addiction and Drug Abuse
	6.1 What Is Addiction?
	6.2 Addictive Behaviors
	6.3 Drug Dynamics
	6.4 Misusing and Abusing Over-the-Counter, Prescription, and Illicit Drugs
	6.5 Common Drugs of Abuse: Stimulants
	6.6 Common Drugs of Abuse: Marijuana
	6.7 Common Drugs of Abuse: Depressants and Narcotics
	6.8 Common Drugs of Abuse: Hallucinogens
	6.9 Common Drugs of Abuse: Inhalants
		Skills for Behavior Change Responding to an Offer of Drugs
	6.10 Common Drugs of Abuse: Anabolic Steroids
	6.11 Treatment, Recovery, and Mindfulness-Based Relapse Prevention
	6.12 Addressing Drug Misuse and Abuse in the United States
		Summary
		Pop Quiz
		Think About It!
Chapter 7: Alcohol and Tobacco
	7.1 Alcohol and College Students
		Skills for Behavior Change Tips For Drinking Responsibly
	7.2 Alcohol Effects in Your Body
	7.3 Alcohol and Your Health: Short-Term Effects
		Skills for Behavior Change Dealing With An Alcohol Emergency
	7.4 Alcohol and Your Health: Long-Term Effects
	7.5 Drinking and Driving
	7.6 Alcohol Use Disorder
	7.7 Reducing Alcohol Intake
		Skills for Behavior Change How To Cut Down On Your Drinking
	7.8 Treatment and Recovery
	7.9 Tobacco Use in the United States
	7.10 Tobacco: Its Components and Effects
	7.11 Health Hazards of Tobacco Products
	7.12 Environmental Tobacco Smoke
	7.13 Tobacco Use Prevention Policies
	7.14 Mindfulness: Breaking the Tobacco Habit
		Skills for Behavior Change Tips For Quitting Smoking
		Summary
		Pop Quiz
		Think About It!
Chapter 8: Nutrition
	8.1 Understanding Nutrition: Digestion and Caloric Needs
	8.2 Essential Nutrients: Water and Protein
	8.3 Essential Nutrients: Carbohydrates
		Skills for Behavior Change Bulk Up Your Fiber Intake!
	8.4 Essential Nutrients: Fats
	8.5 Essential Nutrients: Vitamins
	8.6 Essential Nutrients: Minerals
	8.7 Health Benefits of Functional Foods
	8.8 Planning a Healthy Diet: Using the Food Label
	8.9 Planning a Healthy Diet: Dietary Guidelines and MyPlate
	8.10 Toward Healthy, Mindful Eating in College
	8.11 Vegetarianism: A Healthy Diet?
	8.12 Is Organic for You?
	8.13 Food Technology
	8.14 Food Allergies and Intolerances
	8.15 Food Safety and Foodborne Illnesses
		Skills for Behavior Change Reduce Your Risk For Foodborne Illness
		Summary
		Pop Quiz
		Think About It!
Chapter 9: Weight Management and Body Image
	9.1 Obesity in the United States and Worldwide
	9.2 Health Effects of Overweight and Obesity
	9.3 Factors Contributing to Overweight and Obesity: Genetics, Physiology, and the Environment
		Skills for Behavior Change Beware of Portion Distortion
	9.4 Factors Contributing to Overweight and Obesity: Lifestyle
		Skills for Behavior Change Finding the Fun in Healthy Eating And Exercise
	9.5 Assessing Body Weight and Body Composition
	9.6 Assessing Body Weight and Body Composition: BMI and Other Methods
	9.7 Weight Management: Mindful Eating and Improving Eating Habits
		Skills for Behavior Change Tips for Sensible Snacking
	9.8 Weight Management: Assessing Diet Programs
	9.9 Weight Management: In Perspective
		Skills for Behavior Change Keys to Successful Weight Management
	9.10 Considering Drastic Weight-Loss Measures
	9.11 Trying to Gain Weight
		Skills for Behavior Change Tips for Gaining Weight
	9.12 Understanding and Improving Body Image
		Skills for Behavior Change Ten Steps to a Positive Body Image
	9.13 What Is Disordered Eating?
	9.14 Eating Disorders: Anorexia Nervosa
	9.15 Eating Disorders: Bulimia Nervosa and Binge Eating Disorder
	9.16 Exercise Disorders
		Summary
		Pop Quiz
		Think About It!
Chapter 10: Fitness
	10.1 Physical Activity, Exercise, and Fitness: The Essentials
	10.2 Health Benefits of Physical Activity and Exercise
	10.3 Getting Motivated for Physical Activity
	10.4 Some Popular Fitness Gadgets and Equipment
	10.5 Fitness Program Components
	10.6 The FITT Principle for Cardiorespiratory Fitness
	10.7 The FITT Principle for Muscular Strength and Endurance
	10.8 The FITT Principle for Flexibility
	10.9 Developing and Staying Motivated with a Mindful Fitness Plan
		Skills for Behavior Change Plan It, Start It, Stick With It!
	10.10 Developing Core Strength
	10.11 Activity and Exercise for Special Populations
	10.12 Nutrition and Exercise
	10.13 Fitness-Related Injuries: Prevention and Treatment
	10.14 Exercising in the Heat and Cold
	10.15 Smart Shopping for Fitness
		Summary
		Pop Quiz
		Think About It!
Chapter 11: Cardiovascular Disease, Cancer, and Diabetes
	11.1 Understanding the Cardiovascular System
	11.2 Cardiovascular Disease: An Epidemiological Overview
	11.3 Key Cardiovascular Diseases: Hypertension
	11.4 Key Cardiovascular Diseases: Atherosclerosis
	11.5 Key Cardiovascular Diseases: Coronary Heart Disease
		Skills for Behavior Change What to Do When a Heart Attack Hits
	11.6 Key Cardiovascular Diseases: Stroke
		Skills for Behavior Change A Simple Test for Stroke
	11.7 Other Cardiovascular Diseases
	11.8 CVD Risk: Metabolic Syndrome
	11.9 CVD Risk: Modifiable Factors
	11.10 CVD Risk: Nonmodifiable Factors
	11.11 Diagnosing and Treating CVD
	11.12 What Is Cancer?
	11.13 Types and Sites of Cancer
	11.14 Risk Factors for Cancer
	11.15 Lung Cancer
	11.16 Colon and Rectal Cancers
	11.17 Breast Cancer
	11.18 Prostate and Testicular Cancer
	11.19 Skin Cancer
	11.20 Other Cancers
	11.21 Mindfulness-Based Interventions for Cancer Patients
	11.22 Cancer Detection and Treatment
	11.23 What Is Diabetes?
	11.24 Diabetes: Risk Factors, Symptoms, and Complications
		Skills for Behavior Change Key Steps to Begin Reducing Your Risk for Diabetes
	11.25 Diabetes: Diagnosis and Treatment
		Summary
		Pop Quiz
		Think About It
Chapter 12: Infectious Conditions
	12.1 Infection, Risk Factors, and the Role of Mindfulness
	12.2 Your Immune System
		Skills for Behavior Change Reduce Your Risk of Infectious Disease
	12.3 Key Bacterial Infections: Staph, Strep, Meningitis, Pneumonia, TB, and Tick-borne Diseases
	12.4 Viral Infections: Mono, Hepatitis, Herpes, Mumps, Measles, and Rubella
	12.5 Viral Infections: The Cold and Flu
	12.6 Other Pathogens
	12.7 Emerging Diseases
	12.8 Antibiotic Resistance
	12.9 Sexually Transmitted Infections
		Skills for Behavior Change Safe Is Sexy
	12.10 Sexually Transmitted Infections: HIV/AIDS
	12.11 Sexually Transmitted Infections: Chlamydia and Gonorrhea
		Skills for Behavior Change Communicating About Safer Sex
	12.12 Sexually Transmitted Infections: Syphilis
	12.13 Sexually Transmitted Infections: Herpes
	12.14 Sexually Transmitted Infections: Human Papillomavirus and Genital Warts
	12.15 Other Sexually Transmitted Infections
		Summary
		Pop Quiz
		Think About It!
Chapter 13: Violence and Unintentional Injuries
	13.1 Crime Rates and Causes of Violence
	13.2 Interpersonal Violence
	13.3 Violence in the Family
	13.4 Sexual Victimization
	13.5 Other Forms of Sexual Violence
	13.6 Collective Violence
	13.7 How to Avoid Becoming a Victim of Violence
		Skills for Behavior Change Reducing Your Risk of Dating Violence
	13.8 Campus and Community Responses to Violence
		Skills for Behavior Change Stay Safe On All Fronts
	13.9 Reducing Your Risk on the Road
	13.10 Safe Recreation
	13.11 Avoiding Injury from Excessive Noise
	13.12 Safety at Home
	13.13 Avoiding Workplace Injury
		Summary
		Pop Quiz
		Think About It!
Chapter 14: Environmental Health
	14.1 Overpopulation
	14.2 Air Pollution
	14.3 Indoor Air Pollution
		Skills for Behavior Change Be Mold Free
	14.4 Global Warming and Climate Change
	14.5 Pollution in the Water
		Skills for Behavior Change Waste Less Water
	14.6 Pollution on Land
	14.7 Radiation
	14.8 Environmental Mindfulness and Sustainability: What You Can Do
		Skills for Behavior Change Shopping To Save the Planet
		Summary
		Pop Quiz
		Think About It!
Chapter 15: Consumerism and Complementary and Integrative Health Care Choices
	15.1 Taking Responsibility for Your Health Care
		Skills for Behavior Change Be Proactive In Your Health Care
	15.2 Assessing Health Professionals
	15.3 Types of Allopathic Health Care Providers
	15.4 Choosing Health Products: Prescription and Over-the-Counter Drugs
	15.5 Complementary and Integrative Health
	15.6 Complementary Medical Systems
	15.7 Mind and Body Practices: Manipulative Therapies
	15.8 Mind and Body Practices: Energy Therapies
	15.9 Mind and Body Practices: Mindfulness Meditation
	15.10 Natural Products and Dietary Supplements
		Skills for Behavior Change Complementary Health Approaches and Self-Care
	15.11 Health Insurance
	15.12 Issues Facing the Health Care System
		Summary
		Pop Quiz
Answers to Pop Quiz Questions
Glossary
References
Photo Credits
Text Credits
Index