Health The Basics

Description

A mindful approach to personal health Health: The Basics aligns well-researched health information with current real-world topics that have the greatest impact on students’’ lives to keep them hooked on learning and living well. The 13th Edition integrates mindfulness research, tools, and practices throughout, enabling students to incorporate mindfulness practices to help cut through the static of everyday life, to be more focused and present, and to improve academic performance. Along with new content on sleep and health, as well as diversity and health equity, Health: The Basics builds on its strengths of using the most current, scientifically valid research, examining important issues and controversies about health today, and motivating students to become “actively engaged in health” at all levels. 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