CHS 102 midterm
Successful Families
Family life can be extremely challenging. A strong family is not a family without problems; it's a family that copes successfully with stress and crisis (see the box "Strategies of Strong Families"). Successful families are intentionally connected—members share experiences and meanings -Intentionally connected -Sharing
What does sleep directly influence
(MAIN=Sleep directly influences our moods, creativity, and ability to learn, and it has an impact on immune function and longevity.) Mood and Depression == Depression and anxiety are common; most people will experience them at some point in their lives. Sleeping difficulty, especially insomnia, is often also present in people struggling with depression or mood disorders Dementia(memory problems Athletic Performance Because performance can be improved by changing our sleep habits, professional sports teams and athletes have started hiring sleep consultants. One researcher studying competitive college swimmers observed that after adhering to a more rigid sleep schedule, students performed their personal bests.
Nonverbal
-Successful for the relationship -Need to communicate both verbally and nonverbally -The ability to interpret nonverbal messages correctly is important to the success of relationships
the six major risk factors for CVD that can be changed or controlled
-tobacco use -high blood pressure -unhealthy cholesterol levels -inactivity -overweight or obesity -diabetes.
Mood Disorder
1) Depression =differs from person to person but includes the following symptoms that persist most of the day and last more than two consecutive weeks: 2)Bipolar Disorder==People who experience mania, characteristic of a severe mood disorder called bipolar disorder, undergo discrete periods of time when they may be restless, have excess energy or activity, feel rested with less sleep than usual, and speak rapidl
The psychological defense mechanism(not as healthy as coping)
1)Denial 2)Rejection 3)Humor
Dietary Guidelines for Americans
1. Follow a healthy eating pattern across the life span. 2. Focus on variety, nutrient density, and amount. 3. Limit calories from added sugars and saturated fats and reduce sodium intake. 4)4. Shift to healthier food and beverage choices.
Energy Balance
A condition that occurs when energy intake equals energy expenditure; the key to achieving and maintaining a healthy body weight.
Resillience
A personality trait associated with the ability to face adversity and recover quickly from difficulties.
Free Radical
An electron-seeking compound that can react with fats, proteins, and DNA, damaging cell membranes and mutating genes in its search for electrons; produced through chemical reactions in the body and by exposure to environmental factors such as sunlight and tobacco smoke
Micronutrients
An important nutrient required by the body in minute amounts (vitamins and minerals)
Macronutrients
An important nutrient required by the body in relatively large amounts (Fats, water, carbohydrates, protein)
Antioxidants
Antioxidants found in foods can help protect the body from damage by free radicals in several ways. Some prevent or reduce the formation of free radicals; others remove free radicals from the body; still others repair some types of free radical damage after it occurs.
Dealing with loneliness
Being okay being alone
What is BMI measuring?
Body mass index (BMI) is a measure of body weight that is useful for estimating a person's weight status and for classifying the health risks of body weight if more sophisticated methods aren't available. BMI is based on the concept that weight should be proportional to height. Easy to calculate and rate, BMI is a fairly accurate measure of the health risks related to body weight for most average (nonathletic) people Normal-=18.5%-24.9 Obese=30-34.8 40 or more=extreme obesity
Overweight
Body weight above the recommended range for good health.
What is target behavior?
Changing any behavior can be demanding. Start small by choosing one behavior you want to change—called a target behavior—and working on it until you succeed.
Online Dating and Relationships
Connecting with others online allows people to communicate in a relaxed way, try out different personas, and share things they might not share when face-to-face with family or friends. It's easier to put yourself out there without too much investment; you can get to know someone from the comfort of your own home, set your own pace, and start and end relationships at any time
Definition of behavior change and what is it?
Definition= A lifestyle management process that involves cultivating healthy behaviors and working to overcome unhealthy ones. As you may already know, changing an unhealthy habit (such as giving up cigarettes) can be harder than it sounds.
Gender
Gender refers to the characteristics of women, men, girls and boys that are socially constructed
Ending Relationships
Give the relationship a fair chance before breaking up. If it's still not working, you'll know you did everything you could. • Be fair and honest. If you're initiating the breakup, don't try to make your partner feel responsible. • Be tactful and compassionate. • If you are the rejected person, give yourself time to resolve your anger and pain. • Recognize the value in the experience
Minerals
Minerals Help regulate body functions; aid in growth and maintenance of body tissues; act as catalysts for release of energy Found in most food groups naturally; fortified foods may con
9)Occupational Wellness
Occupational wellness refers to the level of happiness and fulfillment you gain through your work. Although high salaries and prestigious titles are gratifying, they alone may not bring about occupational wellness. An occupationally well person enjoys his or her work, feels a connection with others in the workplace, and takes advantage of the opportunities to learn and be challenged • Enjoying what you do • Feeling valued by your manager • Building satisfying relationships with coworkers • Taking advantage of opportunities to learn and be challenged
Carbohydrates
Provide main source of energy for cells in all body parts including the brain, nervous system, blood, and muscles at rest and during exercise Grains in form of breads and cereals, fruits, vegetables, milk, and natural and added sugars
Water
Provides medium for chemical reactions; transports chemicals; regulates temperature; removes waste products Beverages including water and juices, fresh fruits and vegetables, and cooked semisolid foods
Sexual Orientation
Sexual orientation refers to a pattern of emotional and sexual attraction to persons of the same sex or gender, a different sex or gender, or more than one sex or gender. A word that has come into use to describe sexual orientations other than heterosexual/ straight is queer (better definition=Sexual orientation refers to the person or people you are emotionally connected to (love), romantically attached to (relationship), sexually attracted to (desire), and behaviorally intimate with (sex).)
Calories
The amount of energy in foods is expressed as kilocalories (kcal). One kilocalorie represents the amount of heat required to raise the temperature of 1 liter of water by 1°C.
Phytochemicals
are substances found in plant foods that may help prevent chronic disease.
Components of Health Related fitness
cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, body composition
More health problems and Stress
it is clear that people who have unresolved chronic stress in their lives or who handle stressors poorly are at risk for a wide range of health problems. In the short term, the problem might be just a cold, a stiff neck, or a stomachache. Over the long term, the problems can be more severe—cardiovascular disease (CVD), high blood pressure, impaired immune function, or a host of other problems.
Anxiety disorders
1)Anxiety is another word for fear, in particular, fear that is not in response to any definite threat. 2)Specific Phobia The most common and understandable anxiety disorder, called specific phobia, is a fear of something definite like lightning, a particular type of animal, or a place. 3)Social Phobia 4)Panic Disorder People with panic disorder experience sudden unexpected surges in anxiety, accompanied by symptoms such as rapid and strong heartbeat, shortness of breath, loss of physical equilibrium, and a feeling of losing mental control. 5)Generalized Anxiety Disorder A basic reaction to future threats is to worry about them. Generalized anxiety disorder (GAD) is a diagnosis given to people whose worries about multiple issues linger more than six months. 6)Obsessive-Compulsive Disorder Someone diagnosed with obsessive-compulsive disorder (OCD) struggles with obsessions, compulsions, or both. Obsessions are recurrent, unwanted thoughts or impulses. 7)Posttraumatic Stress Disorder People who suffer from posttraumatic stress disorder (PTSD) are reacting to severely traumatic events
Sleep Disorders
1)Chronic Insomnia == Many people have trouble falling asleep or staying asleep—a condition called insomnia. About 30% of U.S. adults have some symptoms of insomnia, and as many as 10% suffer from pure insomnia. 2)RESTLESS SLEEP SYNDROME=Restless Leg Syndrome Symptoms RLS is characterized by a feeling of discomfort or body tension, often affecting the legs (the exact kind of discomfort can vary from person to person; it is often a feeling of something crawling under the skin, but it can be an ache, a tingling feeling, or a deep or sharp pain). 3)Narcolepsy == Narcolepsy is a rare disorder that affects about 1 in 2000 people and appears between the ages of 10 and 20. The condition comes from a gene mutation in the brain and cannot be passed down from parent to child. Its symptoms include excessive daytime sleepiness, sleep paralysis, and sudden loss of muscle control.
Common Sources of Stress
1)Major Life Changes Any major change in your life that requires adjustment and accommodation can be a source of stress. Early adulthood and the college years are associated with many significant changes, such as moving out of the family home. Even changes typically thought of as positive—graduation, job promotion, marriage—can be stressful 2)Daily Hassles Although major life changes are stressful, they seldom occur regularly. Researchers have proposed that minor problems— life's daily hassles, such as losing your keys or driving in traffic—can be an even greater source of stress because they occur much more often 3)College Stressors College is a time of major changes and minor hassles. For many students, college means being away from home and family for the first time. Nearly all students share stresses like the following: 4)Job-Related Stressors According to the Stress in America survey, work was a close third in the highest-reported sources of stress for Americans in 2017.
The Nine Dimensions of Wellness
1)PHYSICAL WELLNESS 2)EMOTIONAL WELLNESS 3)INTELLECTUAL WELLNESS 4)INTERPERSONAL WELLNESS 5)CULTURAL WELLNESS 6)SPIRITUAL WELLNESS 7)ENVIRONMENTAL WELLNESS 8)FINANCIAL WELLNESS 9)OCCUPATIONAL WELLNESS
Hierachy of needs(Bottom to Top)
1)Physiological Needs Physiological -Includes the need for air , water, food , and sex Step 2) Security Needs Security -Includes the need for safety, order, and freedom from fear or threat Step 3) Affiliation Needs Belongingness and love (or social need)Includes the need for love, affection, feelings of belonging, and human contact Step 4) Esteem Needs Esteem -Includes the need for self-respect, self-esteem, achievement, and respect from others Step 5) Self-Actualization Needs Self-Actualization -Includes the need to grow, to feel fulfilled, to realize one's potential According to Maslow== basic human needs are ranked in the following order from most urgent to least urgent: ======physiological needs(Most Urgent), safety and security, being loved, maintaining self-esteem, self-actualization
Readiness to Change ( transtheoretical model)
1)Pre-contemplation At this stage, you think you have no problem and don't intend to change your behavior.-->To move forward in this stage, try raising your awareness. 2)Contemplation= You now know you have a problem and within six months intend to do something about it, such as invite a friend to work out with you -->Other ways to move forward in the contemplation stage include creating a new self-image and thinking before you act. Imagine what you'll be like after changing your unhealthy behavior. 3)Preparation You plan to take action within a month, or you may already have begun to make small changes in your behavior-->Work on creating a plan. Include a start date, goals, rewards, and specific steps you will take to change your behavior. Make change a priority. 4)Action =You outwardly modify your behavior and your environment.-->Monitor your progress. Keep up with your journal entries. Make changes that will discourage the unwanted behavior— 5)Maintenance== You have maintained your new, healthier lifestyle for at least six months by working out and riding your bike. Lapses have occurred, but you have been successful in quickly reestablishing the desired behavior.
Benefits of exercise
1)Reduced risk of premature death 2)Improve cardiorespiratory functioning 3)More efficient metabolism and improved cell health 4)Improved body composition
Managing Stress
1)Social Support= =Meaningful connections with others can play a key role in stress management and overall wellness. One study of college students living in overcrowded apartments, for example, found that those with a strong social support system were less distressed by their cramped quarters than those who navigated life's challenges on their own. 2)Volunteering 3)Exercise Exercise helps maintain a healthy body and mind and even stimulates the birth of new brain cells. Regular physical activity can also reduce many of the negative effects of stress. 4)Communication Communicating in an assertive way that respects the rights of others—while protecting your own rights—can prevent stressful situations from getting out of control. 5)Nutrition A healthful diet gives you an energy bank to draw from whenever you experience stress. 6)Time Management Learning to manage your time can be crucial to coping with everyday stressors.
SMART GOALS
1)Specific. =Avoid vague goals like "eat more fruits and vegetables." Instead state your objectives in specific terms, such as "eat two cups of fruit and three cups of vegetables every day." 2) Measurable. Recognize that your progress will be easier to track if your goals are quantifiable, so give your goal a number 3)• Attainable. Set goals that are within your physical limits. For example, if you are a poor swimmer, you might not be able to meet a short-term fitness goal by swimming laps. 4)• Realistic. Manage your expectations when you set goals. For example, a long-time smoker may not be able to quit cold turkey. A more realistic approach might be to use nicotine replacement patches or gum for several weeks while getting help from a support group. 5)• Time frame-specific. Give yourself a reasonable amount of time to reach your goal, state the time frame in your behavior change plan, and set your agenda to meet the goal within the given time frame.
The Four Models
1)The Biological Model == The biological model emphasizes that the mind's activity depends entirely on an organic structure, the brain, whose composition is genetically determined. The activity of neurons, mediated by complex chemical reactions, gives rise to our most sophisticated thoughts, our most ardent desires, and our most pathological behaviors 2)The Behavioral Model == The behavioral model focuses on what people do—their overt behavior—rather than on brain structures and chemistry or on thoughts and consciousness. This model regards psychological problems as "maladaptive behavior" or bad habits. When and how a person learned maladaptive behavior is less important than what makes it continue in the present. 3)The Psychodynamic Model== The psychodynamic model also emphasizes thoughts. Proponents of this model, however, do not believe thoughts can be changed directly because they are fed by other unconscious ideas and impulses. Symptoms are not isolated pieces of behavior but the result of a complex set of wishes and emotions hidden by active defenses In psychodynamic therapy, patients are strongly encouraged to speak and try to gain an understanding of the basis of their feelings toward the therapist and others. Through this process, patients gain insights that help them overcome their maladaptive patterns 4)The cognitive model= emphasizes the effect of ideas on behavior and feeling. According to this model, behavior results from complicated attitudes, expectations, and motives rather than from simple, immediate reinforcements. Cognitive therapy tries to expose and identify false ideas that produce feelings such as anxiety and depression.
Communication Skills
1)• Self-disclosure involves revealing personal information that we ordinarily wouldn't reveal due to the risk involved. It usually increases feelings of closeness and moves the relationship to a deeper level of intimacy. Friends often disclose the most to each other, sharing feelings, experiences, hopes, and disappointments. Married couples sometimes share less and may make unwarranted assumptions because they think they already know everything about each other. 2)• Listening requires that we spend more time and energy trying to fully understand another person's "story" and less time judging, evaluating, blaming, advising, analyzing, or trying to control. Empathy, warmth, respect, and genuineness are qualities of skillful listeners. Attentive listening encourages friends or partners to share more and, in turn, to be attentive listeners. To connect with other people and develop real emotional intimacy, listening is essential. 3)• Feedback, a constructive response to another's self disclosure, is the third key to good communication. Giving positive feedback means acknowledging that the friend's or partner's feelings are valid—no matter how upsetting or troubling—and offering self-disclosure in response.
Sexual Response cycle
1. The excitement phase. ==The penis becomes erect as its tissues become engorged with blood. The testes expand and are pulled upward within the scrotum. The clitoris, labia, and vaginal walls are similarly engorged with blood. Tension increases in the vaginal muscles, and the vaginal walls become moist with lubricating fluid. 2) The plateau phase. This is an extension of the excitement phase. Reactions become more marked. The penis becomes harder, and the testes become larger. The uterus rises, causing the inner one-third of the vaginal canal to lengthen and "tent" open near the cervix while the outer one-third of the vagina swells, and vaginal lubrication increases. 3. The orgasmic phase. In this phase, sometimes called orgasm, rhythmic contractions occur along the vagina, penis, urethra, prostate gland, seminal vesicles, and muscles in the pelvic and anal regions. These involuntary muscular contractions lead to two types of ejaculation: semen, which consists of sperm cells from the testes and secretions from the prostate gland and seminal vesicles, from the penis; and fluid from a woman's urethra, known as female ejaculation. 4. The resolution phase. All changes initiated during the excitement phase are reversed. Excess blood drains from tissues, the muscles in the region relax, and the genital structures return to their unstimulated states. Males experience a refractory period, or period of time following orgasm in which more stimulation will not lead to physiological arousal.
Recommended sleep Schedule for Young adults
Babies need the most sleep and may sleep up to 14-18 hours per day (Figure 4.6). Toddlers and preschoolers need about 12-14 hours of sleep, while school-age children require closer to 10-12 hours of sleep. Teenagers typically need 9-10 hours of sleep nightly, In young adulthood and adulthood, many sleep experts suggest that 8-9 hours may be sufficient
5)Cultural Wellness
Cultural wellness refers to the way you interact with others who are different from you in terms of ethnicity, religion, gender, sexual orientation, age, and customs. It involves creating relationships with others and suspending judgment of others' behavior until you have "walked in their shoes." • Creating relationships with those who are different from you • Maintaining and valuing your own cultural identity • Avoiding stereotyping based on race, ethnicity, gender, religion, or sexual orientation
PROTECTING YOURSELF AGAINST CARDIOVASCULAR DISEASE
Eat Heart-Healthy Plant stanols and sterols. Plant stanols and sterols, found in some types of trans-fat-free margarines and other products, reduce the absorption of cholesterol in the body and help lower LDL levels. • Folic acid, vitamin B-6, and vitamin B-12. These vitamins lower homocysteine levels, and folic acid has also been found to reduce the risk of hypertension. • Calcium. Diets rich in calcium may help prevent hypertension and possibly stroke by reducing insulin resistance and platelet aggregation. Good sources of calcium are low-fat and fat-free dairy products. • Vitamin D. There appears to be a close association between vitamin D deficiency and cardiovascular disease. However, studies have failed to show benefits to replacement of low vitamin D levels with supplemental dietary vitamin D. Such findings remain controversial, and further studies are under way. • Soy protein. Although soy itself doesn't seem to have much effect on cholesterol, replacing some animal proteins with soy protein (such as tofu) may help lower LDL cholesterol.
Factors contributing to excess body fat
Energy Balance Genetic Factors Physiological Factors Environmental Factors
8) FINANCIAL WELLNESS
Financial wellness refers to your ability to live within your means and manage your money in a way that gives you peace of mind. It includes balancing your income and expenses, staying out of debt, saving for the future, and understanding your emotions about money • Having a basic understanding of how money works • Living within one's means • Avoiding debt, especially for unnecessary items • Saving for the future and for emergencies
Positive Body Images
Focus on healthy habits and and good physical health Put concerns about physical appearance in perspective. Your worth as a human being no matter how you look
Protein
Form important parts of muscles, bone, blood, enzymes, some hormones, and cell membranes, which are essential for growth and repair of tissue; regulate water and acid-base balance; help maintain a healthy immune system; used for energy supply in case of excess protein intake or insufficient energy intake Meat (e.g., beef, pork, fish, poultry), eggs, milk, milk products, legumes, quinoa, and nuts
Major Risks that cannot be changed
Genetics Age Gender Race Ethnicity
Definition of stress
In common usage, the term stress refers to two things: the mental states or events that trigger physical and psychological reactions AND We use the term stress to describe the general physical and emotional state that accompanies the stress response
Gender Roles
In general, gender is distinct from sex in that it refers to how people identify and feel about themselves, rather than the body parts and sexual organs they have For example:person who was born with a penis—and therefore assigned a male sex—may feel more like a girl or a woman than a man. They may also feel like neither, and identify as queer, genderqueer, or nonbinary
Variety of Human Sex Behavior
Masturbation=most Common Anal intercourse=About 36% of men and 31% of women report having engaged in anal sex. Some people find they are able to achieve orgasm through receptive anal sex Men and women engage in vaginal intercourse for a variety of reasons, including to fulfill sexual and psychological needs and to reproduce. Among adults aged 18-44, 92% of men and 94%
obesity
Obesity is defined as a more serious degree of overweight that carries multiple health risks, including a shorter life span
psychoneuroimmunology (PNI)
One of the most fruitful areas of current research into the relationship between stress and disease is psychoneuroimmunology (PNI). PNI is the study of the interactions among the nervous system, the endocrine system, and the immune system. The underlying premise of PNI is that stress, through the actions of the nervous and endocrine systems, impairs the immune system and thereby affects health
Factors that influence wellness
Our behavior, family health history, environment, and access to health care are all important influences on wellness. These factors, which vary for both individuals and groups, can interact in ways that produce either health or disease. Health Habits Research continually reveals new connections between our habits and health. - For example, heart disease is associated with smoking, stress, a hostile attitude, a poor diet, and being sedentary. Poor health habits take hold before many Americans reach adulthood. Other habits, however, are beneficial. Regular exercise can help prevent heart disease, high blood pressure, diabetes, osteoporosis, and depression. Exercise can also reduce the risk of colon cancer, stroke, and back injury. A balanced and varied diet helps prevent many chronic diseases
Challenges in Relationships
Relationship challenges can relate to commitment, expectations, competitiveness, jealousy, and self-disclosure. 1)Unrealistic Expectations Expecting your partner to change. ===Your partner may have certain behaviors that you like, and others that annoy you. It's okay to discuss them with your partner, but it's unfair to demand that your partner change to meet all of your expectations. Accept the differences between your ideal and reality. • Assuming that your partner has all the same opinions, priorities, interests, and goals as you -Believing that a relationship will fulfill all of your personal, financial, intellectual, and social needs.
4)INTERPERSONAL WELLNESS
Satisfying and supportive relationships are important to physical and emotional wellness. Learning good communication skills, developing the capacity for intimacy, and cultivating a supportive network are all important to interpersonal (or social) wellness. Social wellness requires participating in and contributing to your community and to society Communication skills • Capacity for intimacy • Ability to establish and maintain satisfying relationships • Ability to cultivate a support system of friends and family
Schizophrenia
Schizophrenia is a devastating mental disorder that affects a person's thinking and perceptions of reality. People with schizophrenia frequently develop paranoid ideas, false beliefs (delusions), or hallucinations that they believe to be real. • Disorganized thoughts. Thoughts may be expressed in a vague or confusing way. • Inappropriate emotions. Emotions may be either absent or strong but inappropriate. • Delusions. People with delusions—firmly held false beliefs—may think that their minds are controlled by outside forces, that people can read their minds, that they are great personages like Jesus Christ or the president of the United States, or that they are being persecuted by a group such as the CIA. • Auditory hallucinations. People with schizophrenia may hear voices when no one is present.
SINGLEHOOD
Single hood is more popular among citizens americans and are choosing to not be married early
Hardiness
Some personality traits enable people to deal more effectively with stress. One such trait is (hardiness), a particular form of optimism. People with a hardy personality view potential stressors as challenges and opportunities for growth and learning, rather than as burdens. They see fewer situations as stressful and react less intensely to stress than non hardy people
Stages of Sleep
Stages I-III: NREM Sleep The first three stages of sleep are grouped together as non-rapid eye movement (NREM) sleep. The purpose of NREM sleep remains mysterious, but theories suggest that it facilitates information processing and improves neural connections. NREM sleep is also thought to help with cell restoration and repair. 1)STAGE I= When people first fall asleep, they enter the lightest stage of sleep, Stage I. The alpha rhythm of wakefulness gives way to a theta rhythm, characterized by slower brain waves and varying brain activity 2)STAGE II= Deeper than Stage I but still a light sleep is the next stage of sleep, Stage II. At this point, the heart rate slows and body temperature drops. While sleeping, adults spend the most time in Stage II 3)STAGE III= Stage III is the deepest stage of sleep and the one most necessary for feeling well rested upon waking. It is also believed to be the stage that supports the most restorative functions, such as rejuvenating actions like synthesizing proteins or managing stress. 4)REM Sleep =The final stage of sleep is rapid eye movement (REM) sleep. REM sleep is named for periods during which the eyes under closed lids move quickly, similar to a person who is awake. This is when most dreaming occurs. (During one night of sleep, the sleeper typically goes through four or five cycles of NREM sleep (three stages) followed by REM sleep)
GETTING STARTED ON A HEALTHY SLEEP PROGRAM
Step I: Take an Inventory Use the sleep questionnaire in the Assess Yourself box to get a general idea of whether you are getting enough sleep. Step II: Identify Sleep Disrupters Sleep disrupters are factors that interfere with the ability to fall asleep or stay asleep that can usually be corrected if they are targeted specifically. Some of them might seem simple or trivial, but they can have marked effects over time on your sleep. Step III: Improve Sleep Fitness In general, once sleep disrupters have been addressed, improving sleep often comes down to consolidating sleep or identifying the best sleep window for your biological rhythms, and as much as possible trying to adhere to that optimal frame for obtaining good sleep.
Fats
Supply energy; insulate, support, and cushion organs; provide medium for absorption of fat-soluble vitamins; contribute in the regulation of function of various genes (gene expression) Animal foods, grains, nuts, seeds, fish, and vegetables
Energy
The capacity to do work, measured by calories. We get energy from certain nutrients in food.
Circadian Rhythm
The circadian rhythm is the sleep and-wake pattern coordinated by the brain's master internal clock, the suprachiasmatic nucleus (SCN). The SCN controls the sleep-wake cycle not only of the brain but also of the entire body. The average clock time is about 24 hours.
Cardiovascular Disease
The collective term for various diseases of the heart and blood vessels.
Homeostatic Sleep Drive
The homeostatic sleep drive is the drive for sleep that builds up the longer you are awake. If you do not sleep all night, and you stay up the next day, you will feel an ever-increasing need to sleep. This is also sometimes referred to as a buildup of sleep pressure that accumulates the longer a person is awake. The homeostatic sleep drive is thought to be mediated biologically by the accumulation of the neurochemical adenosine in the brain
Getting help
The most important starting point for a successful stress management plan is to learn to listen to your body. When you recognize the stress response and the emotions and thoughts that accompany it, you'll be in a position to take charge of that crucial moment and handle it in a healthy way.
3)INTELLECTUAL WELLNESS
Those who enjoy intellectual wellness continually challenge their minds. An active mind is essential to wellness because it detects problems, finds solutions, and directs behavior. Often they discover new things about themselves. • Openness to new ideas • Capacity to question • Ability to think critically • Motivation to master new skills • Sense of humor • Creativity • Curiosity • Lifelong learning
6)Spiritual Wellness
To enjoy spiritual wellness is to possess a set of guiding beliefs, principles, or values that give meaning and purpose to your life, especially in difficult times. The spiritually well person focuses on the positive aspects of life and finds spirituality to be an antidote for negative feelings such as cynicism, anger, and pessimism • Capacity for love • Compassion • Forgiveness • Altruism • Joy and fulfillment • Caring for others • Sense of meaning and purpose • Sense of belonging to something greater than oneself
Adult Sexuality
Today more people in their twenties believe that becoming sexually experienced rather than preserving virginity is an important prelude to selecting a mate. As men and women get older, their motives change; men more often engage in sex for emotional reasons, and women more often for physical reasons.
2)Emotional Wellness
Trust, self-confidence, optimism, satisfying relationships, and self-esteem are some of the qualities of emotional wellness. Emotional wellness is dynamic and involves the ups and downs of living. • Optimism • Trust • Self-esteem • Self-acceptance • Self-confidence • Ability to understand and accept one's feelings • Ability to share feelings with others
Sexual Problems
Vaginitis (inflammation of the vagina) is a common problem that can be caused by a variety of organisms: Candida (yeast infection), Trichomonas (trichomoniasis), and the overgrowth of a variety of bacteria (bacterial vaginosis). Symptoms include vaginal discharge, vaginal irritation, and pain during intercourse. • Vulvodynia, or chronic and unexplained vulvar pain, affects 15-18% of women in the United States. Patients describe their pain as "burning," "knifelike," and "raw." • Endometriosis is the growth of endometrial-like tissue outside the uterus. It occurs most often during childbearing years. • Pelvic inflammatory disease (PID) is an infection of the uterus, oviducts, or ovaries caused when microorganisms spread to these areas from the vagina Main Ones---- --->Erectile dysfunction (ED; previously called impotence) is the inability to achieve or maintain a penile erection sufficient for sexual penetration. Premature ejaculation (ejaculation before or just after penetration) is also common, especially at younger ages. Delayed ejaculation is the inability to ejaculate after an erection is achieved. orgasmic dysfunction=inability to have an organism
Vitamins
Vitamins Promote specific chemical reactions within cells, and influence the regulation of gene expression Abundant in fruits, vegetables, grains, liver, and dairy products; found either naturally or through food fortification
How long we spend asleep in our lives?
We spend almost one-third of our lives asleep, but few of us understand what sleep is for and why it is necessary for our health.
Developing Interrelation
What is the principal element that we bring to all our relationships? (The answer is how we generally feel about ourselves). Successful relationships often depend on a belief in ourselves and the people around us (We bring ourselves as the principle element to relationship)
cognitively
Your cognitive appraisal of a potential stressor is the thinking through the consequences of certain thoughts or behaviors, the processing of information. Two cognitive factors that can reduce the magnitude of the stress response are successful prediction and the perception of control If a person perceives a situation as exceeding her or his ability to cope, the result can be negative emotions and an inappropriate stress response. If, by contrast, a person perceives a situation as a challenge that is within her or his ability to manage, more positive and appropriate responses are likely.
7)Environmental Wellness
Your environmental wellness is defined by the livability of your surroundings. Personal health depends on the health of the planet—from the safety of the food supply to the degree of violence in society. • Having abundant, clean natural resources • Maintaining sustainable development • Recycling whenever possible • Reducing pollution and waste
1)PHYSICAL WELLNESS
Your physical wellness includes not just your body's overall condition and the absence of disease but also your fitness level and your ability to care for yourself. Eating well • Exercising • Avoiding harmful habits • Practicing safer sex • Recognizing symptoms of disease • Getting regular checkups • Avoiding injuries
Physical Fitness
a set of physical attributes that allows the body to respond or adapt to the demands and stress of physical effort
Stress and Health
stress triggered by a positive stressor is called eustress; stress triggered by a negative stressor is called distress. The sequence of physical responses associated with the GAS is the same for both eustress and distress and occurs in three stages 1. Alarm. The alarm stage includes the complex sequence of events brought on by the fight-or-flight reaction. At this stage, the body is more susceptible to disease or injury because it is geared up to deal with a crisis. 2. Resistance. Under continued stress, the body develops a new level of homeostasis in which it is more resistant to disease and injury than usual. In this stage, a person can cope with normal life and added stress. However, at some point the body's resources will become depleted. 3. Exhaustion. The first two stages of GAS require a great deal of energy. If a stressor persists, or if several stressors occur in succession, general exhaustion sets in. This is not the sort of exhaustion you feel after a long, busy day. Rather, it's a life-threatening physiological exhaustion. The body's resources are depleted, and the body is unable to maintain normal function. If this stage is extended, longterm damage may result, manifesting itself in ulcers, digestive system trouble, depression, diabetes, cardiovascular problems, and/or mental illnesses.
What is an eating disorder?
—psychological disorders characterized by severe disturbances in body image, eating patterns, and eating related behaviors. The main categories of eating disorders include anorexia nervosa, bulimia nervosa, and binge-eating disorder.
Putting it all together
• Cardiorespiratory endurance exercise. Do at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week (or a combination). • Muscular strength and endurance. Work the major muscle groups (one or more sets of 8-10 exercises) at least 2-3 nonconsecutive days a week. • Flexibility exercise. Do stretches at least 2 or 3 days a week and ideally 5-7 days a week, preferably after exercise when your muscles are warm. • Skill training. Incorporate some or all of your aerobic or strengthening exercises into an enjoyable sport or physical activity.
