Health Wellness

risk factors

A condition that increases your chances of disease or injury.

What is a health disparity?

A health difference linked to social, economic, or environmental disadvantage that adversely affects a group of people.

Behavior change

A lifestyle management process that involves cultivating healthy behaviors and working to overcome unhealthy ones.

Geographic Location

About one in four Americans currently lives in a rural area-a place with fewer than 10,000 residents. People living in rural areas are less likely to be physically active, use seat belts, or obtain screening test for preventive health care. They have less access to timely emergency services and much higher rates of some disease and injury-related deaths than people living in urban areas. They are also more likely to lack health insurance. Children living in dangerous neighborhoods -rural or urban-are less likely to play outside and are four times more likely to be overweight than children living in safer areas.

2. Analyze the Data and Identify Patterns

After you have collected data on the behavior, analyze the data to identify patterns. When are you most likely to overeat? To skip a meal? What events trigger your appetite? Perhaps you are especially hungry at midmorning or when you put off eating dinner until 9:00. Perhaps you overindulge in food and drink when you go to a particular restaurant or when you're with certain friends. Note the connections between your feelings and such external cues as time of day, location, situation, and the actions of others around you.

How can changing the environment help others around you?

But you can make a difference--you can help create an environment around you that supports wellness for everyone. You can support nonsmoking ares in public places. You can speak up in favor of more nutritious foods and better physical fitness facilities. You can provide nonalcoholic drinks at your parties. You can also work on larger environmental challenges: are and water pollution, traffic congestion, overcrowding and overpopulation, global warming and climate change, toxic and nuclear waste, and many others. These difficulties issues need the attention and energy of people who are informed and who care about good health. On every level, from personal to planetary, we can all take an active role in shaping our environment.

Intellectual Wellness

Challenging yourself to think differently. Exercising your mind to continue the flow of thoughts in order to learn new things about yourself.

Choose a 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. Your chances of success will be greater if you r first goal is simple, such as resisting the urge to snack between classes. As you change one behavior, make your next goal a little more significant, and build on your success.

QUICK STATS

Deaths from lung cancer, drug overdoses, and accidents have been declining recent years, thereby contributing to an increase in life expectancy.

Identify and Overcome Barriers to Change

Don't let past failures at behavior change discourage you. They can be a great source of information you can use to boost your chances of future success. Make a list of the problems and challenges you faced in any previous behavior change attempts. To this, add the short-term costs of behavior change that you identified in your analysis of the pros and cons fo change. Once you've listed these key barriers to change,e develop a practical plan for overcoming each one. For example, if your are not getting enough sleep when you're with certain friends, decide in advance how you will turn down their next late-night invitation.

Explain how these issues are related to the dimensions of wellness.

Each of these issues is related to one or more of the dimensions of wellness, and most can be influenced by choices students make daily. Although some troubles-such as the death of a friend or family member-cannot be controlled, students can moderate their physical and emotional impact by choosing healthy behaviors. For example, there are many ways to manage stress, the top health issue affecting students. By reducing unhealthy choices (such as using alcohol to relax) and by increasing healthy choices (such as using time management and relaxation techniques), students can reduce the impact of stress on their lives.

Table 1.3

Examples of individual health-promotion goals from Healthy People 2030 appear in Table 1.3.

Examine the Pros and Cons of Change

Health behaviors have short-term and long-term benefits and costs. Consider the benefits and costs of an inactive lifestyle: -Short-term. Such a lifestyle allows you more time to watch TV, use social media, do your homework, and change out with friends, but leaves you less physically fit and less able to participate in recreational activities. -Long-term. It increases the risk of heart diseases, cancer, stroke, and premature death.

Examine Your Current Health Habits

How is your current lifestyle affecting your health today and in the future? Think about which of your current habits enhance your health and which detract from it. Begin your journey toward wellness with self-assessment: Talk with friends and family members about what they have noticed about you're lifestyle and your health, and take the quiz in the box title "Wellness: Evaluate Your Lifestyle." Challenge any unrealistically optimistic attitudes or ideas you may hold--for example, "To protect my health, I don't need to worry about quitting smoking until I'm 40 years old" or "Being overweight won't put me at risk for diabetes." Health risks are very real and can become significant while you're young; health habits are important throughout life.

Health span

How long we stay healthy and free from chronic or disabling disease.

What can you do to achieve wellness?

If you find yourself attributing too much influence to outside forces, gather more information about your wellness-related behaviors. List all the ways that making lifestyle changes will improve your health. If you believe you'll succeed, and if you recognize that you are in charge of your life, your'e on your way to wellness.

Stress

If you hit a wall in your program, look at the sources of stress in your life. If the stress is temporary, such as catching a cold or having a term paper due, you may want to wait until it passes before strengthening your efforts. If the stress is ongoing, find healthy ways to manage it. You may even want to make stress management your highest priority for behavior change

Choice of Techniques and Level of Effort

If your plan is not working as well as you thought it would, make changes where you're having the most trouble. If you've lagged on your running schedule, for example, maybe it's because you don't like running. An aerobics class might suit you better. There are many ways to move toward your goal. Or you may not be trying hard enough. Regardless, continue to push toward your goal. If it were easy, you wouldn't need a plan.

What have students reported in the past few decades?

In many studies over the past few decades, a large percentage of students have reported behaviors such as the following: -Overeating -Frequently eating high-fat foods -Using alcohol and binge drinking

Building Motivation to Change

Knowledge is necessary for behavior change, but it isn't usually enough to make people act. Millions of people have sedentary lifestyles, for example, even though they know it's bad for their health. This is particularly true of young adults, who feel healthy despite their unhealthy behaviors. To succeed at behavior change, you need strong motivation. The sections that follow address some considerations.

Health Risk for Latinos

Latinos are a diverse group, with roots in Mexico, Puerto Rico, Cuba, and South and Central America. Many Latinos are of mixed Spanish, Indian, and African American descent. Latinos on average have lower rates of heart disease, cancer, and suicide than the general population; areas of concern include gallbladder disease, obesity, diabetes, and lack of health insurance.

QUICK STATS

More than 34 million American adults have diabetes, and 21% of them don't know it.

Wellness Matters for College Students

Most college students, in their late teens and early twenties, appear to be healthy. But appearances can be deceiving. Each year, thousands of students lose productive academic time to physical and emotional health problems-some of which can continue to plague them for life. The following table shows the top 10 health issues affecting students' academic performance, according to the spring 2019 American College Health Association-National College Health Assessment II.

FACTORS THAT INFLUENCE WELLNESS

Optimal health and wellness come mostly from a healthy lifestyle-patterns of behavior that promote and support your health and promote wellness now and as you get older. In the pages that follow, you'll find current information and suggestions you can use to build a healthier lifestyle; also, see the Wellness Matters for College Students" box.

What are important influences on 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.

What are the nine dimensions of wellness?

Physical Emotional Intellectual Interpersonal Cultural Spiritual Environmental Financial Occupational

FIGURE 1.5 The stages of change: A spiral model.

Relapse--slipping back to a previous stage--is a common part of the cycle of change

How are participants classified?

Second, the classification of race (a social construct) itself is complex. How are participants in medical studies classified? Sometimes participants choose their own identities ; sometimes the physician/researcher assigns identities; sometimes both parties are involved in the classification; and sometimes participants and researchers may disagree.

ROLE MODELS AND SUPPORTIVE PEOPLE

Social support can make a big difference in your level of motivation and your chances of success. Perhaps you know people who have reached the goal you are striving for. They could be role models or mentors for you, providing information and support for your efforts. Gain strength from their experiences, and tell yourself, "If they can do it, so can I." Find a partner who wants to make the same changes you do and who can take an active role in your behavior change program. For example, an exercise partner can provide companionship and encouragement when you might be tempted to skip your workout.

Evaluating Sources of Health Information

Surveys indicate that college students are smart about evaluating health information. They trust the health information they receive from health professionals and educators and are skeptical about popular information sources, such as magazine articles and websites.

Social Influences

Take a hard look at the reactions of the people you're counting on, and see if they're really supporting you. If they come up short, connect with others who will be more supportive. Finding a dedicated workout partner, for example, can renew your desire to work toward your goal. A related trap is trying to get your friends or family member to change their behaviors. The decision to make a major behavior change is something people come to only after intensive self-examination. The fact that you have seen a light doesn't mean that anyone else has. You may be able to influence someone by tactfully providing facts or support, but you cannot demand more. Focus on yourself. When you succeed, you may become a role model for others.

Self-efficacy

The belief in your ability to take action and perform a specific task.

What can this book teach us?

The good news? There is always something we could be improving. This book can help you learn about the many aspects of life that work together to get you feeling on top of your game. Let's set some goals and make some changes!

The Healthy People Initiative

The national Healthy People initiative aims to prevent disease and improve Americans' quality of life.

Mortality rate

The number of deaths in a population in a given period; usually expressed as a ratio, such as 75 deaths per 1000 members of the population.

What is the process of achieving wellness?

The process of achieving wellness is continual and dynamic, involving change and growth.

Health promotion

The process of enabling people to increase control over their health and its determinants and thereby improve their health.

Morbidity

The relative incidence of disease among a population.

What does the word health refer to?

The word health typically refers to the overall condition of a person's body or mind and to the presence or absence of illness or injury.

General Strategies for evaluating health information.

When ever you encounter health-related information, take the following steps to make sure it is credible: Go to the original source. Media reports often simplify the results of medical research. Find out for yourself what a study really reported, and determine whether it was based on good science. What type of study was it? Was it published in a recognized medical journal? Was it an animal study, or did it involve people? Did the study include a large number of people? What did the authors of the study actually report? Watch for misleading language. Reports that tout "breakthroughs" or "dramatic proof" are probably hype. A study may state that a behavior "contributes to" or is "associated with" an outcome; this does not prove a cause-and-effect relationship. Distinguish between research reports and public health advice. Do not change your behavior based on the results of a single report or study. If an agency such as the National Cancer Institute urges a behavior change, however, follow its advice. Large, publicly funded organizations issue such advice based on many studies, not a single report. Remember that anecdotes are not facts. A friend may tell you he lost weight on some new diet, but individual success stories do not mean the plan is truly safe or effective. Check with your physician before making any serious lifestyle changes. Be skeptical. If a report seems too good to be true, its probably is. Be wary information contained in advertisements. An ad's goal is to sell a product, even if there is no need for it. Make choices that are right for you. Friends and family members can be a great source of ideas and inspiration, but you need to make health-related choices that work best for you.

Putting Your Plan into Action

When you're ready to put your plan into action, you need commitment--the resolve to stick with the plan no matter what temptations you encounter. Remember all the reasons you have to make the change-and remember that you are the boss. Use all your strategies to make your plan work. Make sure your environment is change-friendly, and get as much support and encouragement from others as possible. Keep track of your progress in your health journal and give yourself regular rewards. And don't forget to give yourself a pat on the back--congratulate yourself, notice how much better you look or feel, and feel good about how fr you've come and how you've gained control of your behavior.

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. The maintenance stage can last months or years. Keep going. Continue using the positive strategies that worked in earlier stages. And be prepared for lapses. If you find yourself skipping exercise class, don't give up on the whole project. Try inviting a friend to join you and then keep the date. Be a role model. Once you successfully change your behavior, you may be able to help someone do the same thing.

Levels of Motivation and Commitment

You won't make real progress until an inner drive leads you to the stage of change at which you are ready to make a personal commitment to the goal. If commitment is your problem, you may need to wait until the behavior you're dealing with makes you unhappier or unhealthier; then your desire to change it will be stronger. Or you may find that changing your goal will inspire you to keep going.

Environment

Your environment includes substances and conditions in your home, workplace, and community. Are you frequently exposed to environmental tobacco smoke or the radiation in sunlight? Do you live in an area with high rates of crime and violence? Do you have access to nature?

Occupational Wellness

Although money and recognition may mean the world to everyone, it is important to remember why you work in your field. Love for your passion will enable you to become a better person while working on your occupation wellness. An ideal job draws on your interest and passions, as well as your vocational skills, and allows you to feel that you are making a contribution in your everyday work.

Explain how overeating is bad?

Clearly, eating behaviors are often a matter of choice. Although students may not see (or feel) the effects of their dietary habits today, the long-term health risks are significant. Overweight and obese persons run higher-than-normal risk of developing diabetes, heart disease, and cancer later in life. We now know with certainty that improving one's eating habits, even a little, can lead to weight loss and improved overall health.

WELLNESS ON CAMPUS

HEALTH ISSUE STUDENTS AFFECTED Stress. 34.2 Anxiety 27.8 Sleep difficulties 22.4 Depression 20.4 Cold/flu/sore throat 14.8 Concern for a friend/family member 11.7 Relationship difficulties 9.5 Death of a friend/family member. 6.2 Attention deficit/hyperactivity disorder 6.0 Sinus or ear infection, strep throat, bronchitis 4.0

Emotional Wellness

How you feel and think determine your emotional well being. Examples include Trust, self-confidence, optimism, satisfying relationships, and self-esteem are some of the qualities of emotional wellness. It fluctuates with your intellectual, physical, spiritual, cultural, and interpersonal health. Self-acceptance is your personal satisfaction with yourself-it might exclude society's expectations-whereas self-esteem relates to the way you think others perceive you; self confidence can be a part of both acceptance and esteem. Achieving emotional wellness means finding solutions to emotional problems, with professional help if necessary.

Does Race and Ethnicity really determine how healthy you are?

In other studies, even when patients shared equal status in terms of education and income, insurance coverage, and clinical need, disparities in care persisted. For example, compared with non-Hispanic whites, blacks and Hispanics are less likely to get appropriate medication for heart conditions or to have coronary artery bypass surgery; they are also less likely to receive kidney transplants or dialysis.

What does the word wellness mean?

Wellness expands this idea of good health to include living a rich, meaningful, and energetic life. Beyond the simple presence or absence of disease, wellness can refer to optimal health and vitality-to living life to its fullest.

Health Risk for African Americans.

African Americans have the same leading causes of death as the general population, but they have a higher infant mortality rate and lower rates of suicide and osteoporosis. Health issues of special concern for African Americans include high blood pressure, stroke, diabetes, asthma, and obesity. African American men are at significantly higher risk of prostate cancer than men in other groups.

Sex and Gender

Although men are more biologically likely than women to suffer from certain disease (a sex issue), men are less likely to visit their physicians for regular exams (a gender issue). Men have higher rates of death from injuries, suicide, and homicide, whereas women are at greater risk for Alzheimer's disease and depression. On average, men and women also differ in body composition and certain aspects of physical performance.

While some may disagree that race and health are correlated, there are many studies that supports this idea.

Despite these limitations, it is still useful to identify and track health risks among population groups. Some diseases are concentrated in certain gene pools, the realist of each ethnic group's relatively distinct history. Sickle-cell disease, for example, is most common among people of African ancestry. Tay-Sachs disease tends to afflict people of Eastern European Jewish heritage and French Canadian heritage. Cystic fibrosis is more common among Northern Europeans.

Education helps you live longer.

Each year spent in higher education correlates to an additional year of life. Things such as drugs, alcohol, and obesity all decrease your quality and life expectancy.

In addition to biological differences, many cultural differences occur along ethnic lines.

Ethnic groups vary in their traditional diets; the fabric of their family and interpersonal relationships; their attitudes toward tobacco, alcohol, and other drugs; and their health beliefs and practices. All these factors have implications for wellness.

Other Choices, Other Problems

Students commonly make other unhealthy choices. Here are some examples form the 2019 National College Health Assessment II: -Only 43.4% of students reported that they used a condom during vaginal intercourse in the past 30 days. -About 16% of students had seven or more drinks the last time they partied. -About 6% of students had smoked cigarettes at least once during the past month; 13% used an e-cigarette; and 22% used marijuana.

Health Insurance Options

The Affordable Care Act (ACA), also called "Obamacare," was signed into law on March 23, 2010. It has remained in effect under President Trump, but certain provisions have been altered. Health insurance costs will likely increase as a result.

Cultural Wellness

Understanding and interacting with different walks of life to enable you to think differently about the world. Ethnicity, religion, gender, sexual orientation, age, and customs. It involves creating relationships with others and suspending judgement of other's behavior until you have "walked in their shoes." The extent to which you maintain and value cultural identities is one measure of cultural wellness.

FIGURE 1.1 Qualities and behaviors associated with the dimensions of wellness

Carefully review each dimension and consider your personal wellness strengths and weaknesses.

What are health determinants?

Health determinants are social (including factors such as ethnicity, education level, or economic status) and environmental (including natural and human-made environments). Thus one goal is to improve living conditions in ways that reduce the impact of negative health determinants.

What are the key factors to health disparities?

Poverty and low educational attainment are key factors underlying ethnic health disparities, but they do not fully account for the differences. Access to appropriate health care can be a challenge. Nonwhite racial and ethnic groups, regardless of income, are more likely to live in areas that are medically underserved, with fewer sources of high-quality or specialist care (see the box "Health Inequality and COVID-19"). Language and cultural barriers, along with racism and discrimination, can also prevent people from receiving appropriate health services.

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.

Describe how race was affected by COVID-19?

When race was reported, 34% of cases involved African Americans, although they make up only 13% of the total population. They also died at higher rates and were far more likely to be hospitalized. In many parts of the country, black people accounted for over half of all coronavirus deaths. In New Mexico and Arizona, AIAN people made up a larger share of confirmed infections and deaths. During the worst of the outbreak in New York City, more Latinos per capita were hit than any other ethnic group. Although infections and deaths for Asian Americans did not stand out as starkly disproportionate as those for African Americans, Asian Americans accounted for half of all COVID-19 deaths in San Francisco in May 2020. One explanation for the disproportionate numbers is the presence of underlying medical conditions. Heart disease and diabetes occur at higher rates among black, Latino, and AIAN populations, and these are also risk factors for COVID-19 infection. However, social inequities detrimentally affect even nonwhite individuals without preexisting medical conditions.

Who are we surrounded by?

When was the last time you felt truly healthy? Not just free from illness, but energized, hungry, and flexible, like all your muscles just got a good stretching or workout? Many of us do not feel this way. We're overweight; we smoke; we eat a lot of sugar; we don't sleep well. We are surrounded by people who might be contagious, or we might be contagious.

Start Saving

When you get paid, putting money in your savings account will help you save for the future or a rainy day. 401 retirement plans, IRA accounts can help you save a lot of money for when you retire. This will only ensure you are comfortable when you are older.

Spiritual Wellness

Your morals, what you believe is right and wrong. How you live as a person based off of your path. This is important because many people look to religion, counseling, family, and even therapeutic pracitices to help determine your fate. The spirituality 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. Organized religions help many people develop spiritual health. Religion, however, is not the only source or form of spiritual wellness. Many people find meaning and purpose in their lives through their loved ones or on their own--through nature, art, meditation, or good works.

Although we use the words health and wellness interchangeably, they differ in two important ways:

-Health- or some aspects of it-can be determined or influenced by factors beyond your control, such as your genes, age, and family history. Consider, for example, a 50-year old man with a family history of early heart disease. This factor increases his risk of having a heart attack at an earlier age than might be expected. Wellness is determined largely by the decisions you make about how you live. That same 50-year-old man can reduce his risk of an early heart attack by eating sensibly, exercising, and having regular screening tests. Even if he develops heart disease, he may still live a long, rich, meaningful life. To achieve wellness he should choose not only to care for himself physically but also to maintain a positive outlook, enjoy his relationships with others, challenge himself intellectually, and nurture other aspects of his life.

Boost Self-Efficacy

A big factor in your eventual success is whether you feel confident in your ability to change. Self-efficacy refers to your belief in your ability to successfully take action and perform a specific task. Strategies for boosting self0efficacy include developing an internal locus of control, using visualization and self-talk, and getting encouragement from supportive people.

Infectious diseases

A disease that can spread from person to person, caused by microorganisms such as bacteria and viruses.

Make a Personal Contract

A serious personal contract--one that commits you to your word--can result in a better chance of follow-through a casual, offhand promise. Your contract can help prevent procrastination by specifying important dates and can also serve as a reminder of your personal commitment to change. Your contract should include a statement of your goal and your commitment to reaching it. The contract should also include details such as the following: The date you ills tart the steps you will take to measure your progress The strategies you will use to promote change The date you expect to reach your final goal Have someone-preferably someone who will be actively helping you with your program-sign your contract as a witness. You can apply the general behavior change planning framework presented in this chapter to any target behavior. Additional examples of behavior change plans appear in the Behavior Change Strategy sections at the end of many chapters in this text. In these sections, you will find specific plans for quitting smoking, starting an exercise program, and making other positive lifestyle changes.

Access to Health Care

Adequate health care helps improve both quality and quantity of life through preventive care and the treatment of disease. For example, vaccinations prevent many dangerous infections, and screening tests help identify key risk factors and diseases in their early treatable stages. As described earlier, inadequate access to health care is tied to factors such as low income, lack of health insurance, and geographic location. Cost is one of many issues surrounding the development of advanced health-related technologies.

REACHING WELLNESS THROUGH LIFESTYLE MANAGEMENT

As you consider the behaviors that contribute to wellness, you may be doing a mental comparison with your own behaviors. If you are like most young adults, you probably have some healthy habits and some habits that place your health at risk. For example, you may be physically active and have a healthful diet but spend excessive hours on your cell phone or on social media. You may be careful to wear your seat belt in your car but skip meals. Moving in the direction of wellness mean s cultivating healthy behaviors and working to overcome unhealthy ones. This approach to lifestyle management is called behavior change.

Staying with It

As you continue with your program, don't be surprised when you run up against obstacles; they're inevitable. In fact, it's a good idea to expect problems and give yourself time to step back, see how you're doing, regroup, and make some changes before going on. If your program is grinding to a halt, identify what is blocking your progress. It may come from one of the sources described in the following sections.

Health Risk for American Indians and Alaska Natives

American Indians and Alaska Natives typically embrace a tribal identity, such as Sioux, Navaho, or Hopi. American Indians and Alaska Natives have lower death rates from heart disease, stroke, and cancer than the general population, but they have higher rates for early death from causes linked to smoking and alcohol use, including injuries and cirrhosis. Diabetes is a special concern for many groups.

What does it take to change bad habits?

As you may already know, changing an unhealthy habit (such as giving up cigarettes) can be harder than it sounds. When you embark on a behavior change plan, it may seem like too much work at first. But as you make progress, you will gain confidence in your ability to take charge of your life. You will also experience the benefits of wellness-more energy, greater vitality, deeper feelings of appreciation and curiosity, and a higher quality of life.

Health Risk for Asian Americans

Asian Americans include people who trace their ancestry to countries in the Far East, Southeast Asia, or the Indian subcontinent. Asian Americans have lower rates of coronary heart disease and obesity. However, health differences exist among these groups. For example, Southeast Asian American men have higher rates of smoking and lung cancer, and Vietnamese American women have higher rates of cervical cancer.

Precontemplation

At this stage, you think you have no problem and don't intend to change your behavior. Your friends have commented that you should exercise more, but you are resistant. You have tried to exercise int he past and now think your situation is hopeless. You are unaware of risks associated with being sedentary, and you also blame external factors like other people for your condition. You believe that there are more important reasons not to change than there are reasons to change. To move forward in this stage, try raising your awareness. Research the importance of exercise for example. Look up articles, websites, and other resources that address the issue. How does exercise affect the body and mind? Look also at the mechanisms you use to resist change, such as denial or rationalization. Find ways to counteract these mechanisms of resistance. Seek social support. Friends and family members can help you identify target behaviors (e.g., fitting exercise into your time schedule or encouraging you while you work out). Other resources might include exercise classes or stress management workshops offered by your school.

Find Help

Have you identified a particularly challenging target behavior or condition--something like overuse of alcohol, binge eating, or depression--that interferes with your ability to function or places you at a serious health risk? If so, you may need help to change a behavior or address a disorder that is deeply rooted or too serious for self-management. Don't let the problem's seriousness stop you; many resources are available to help you solve it. On campus, the student health center or campus counseling center can provide assistance. To locate community resources, consult the yellow pages, your physician, or the internet.

Procrastinating, Rationalizing, and Blaming

Be alert to games you might be playing with yourself, so that you can stop them. Such games include the following: Procrastinating. If you tell yourself, "It's Friday already; I might as well wait until Monday to start," you're procrastinating. Break your plan into smaller steps that you can accomplish one day at a time. Figure out how to enjoy the activity, whether that involves doing it with music, going outdoors, adding meditation to your program, or visualizing the desired end result. Rationalizing. If you tell yourself, "I wanted to go swimming today but wouldn't have had time to wash my hair afterward," you're making excuses. When you "win" by deceiving yourself, it isn't much of a victory. Blaming. If you tell yourself, "I couldn't exercise because Dave was hogging the elliptical trainer," you're blaming others for your own failure to follow through. Blaming is a way of taking your focus off the real problem and denying responsibility for your own actions.

How obesity affects americans.

Believe or not many suggest obesity is a problem that should be confronted. According to the estimates released in 2020, about 42% of adults and 19% of children are obese. The problem isn't confined to the United States: The 2018 European Congress on Obesity estimates that by 2045, 22% of the global population will be obese. Obesity is a problem because it can lead to harmful diseases that will make it difficult for your body to survive. Along with increases in obesity come increased rates of diabetes, chronic liver disease, heart disease, stroke, and other chronic diseases that are leading causes of death. Of course, medical interventions for these conditions have improved over time, lessening the impact of obesity to date. Because many Americans are becoming obese at a younger age people predict there will be a decline in life expectancy in the mid 21st century. What can be done? For an individual, body composition is influenced by a complex interplay of personal factors, including heredity, metabolic rate, hormones, age, and dietary and activity habits. But many outside forces-social, cultural, and economic--shape our behavior, and some experts recommend viewing obesity as a public health problem that requires an urgent and coordinated pubic health response.

What actions must be taken?

Change of food price to encourage healthier food options. stop advertising unhealthy foods. Inform the youth about obesity and how physical education can make change to their life. Fundraise for physical activities that will enable the community to become more healthy. Talk to a health care professional about how you can become healthier. Promote change in the country by making health insurance affordable. Research how Americans can battle obesity Think about your food options to prevent excess fat. Exercise Become informed about how you can be more healthy.. Nutrition, Exercise, Science.

Getting Serious about Your Health

Changing bad habits is important because it will enable you to live a better life. To make good decisions, you need information about relevant topics and issues, including what resources are available to help you change.

What are the broad national health objectives?

Healthy People 2030 proposes the eventual achievement of the following broad national health objectives: -Eliminate preventable disease, disability, injury, and premature death. -Achieve health equity, eliminate disparities, and improve health literacy. -Create social, economic, and physical environments that promote good health for all. -Promote healthy development and healthy behaviors across every stage of life. -Engage leadership and the public to design effective health policies.

Devise a Plan of Action

Develop a strategy that will support your efforts to change. Your plan of action should include the following steps: Get what you need. Identify resources that can help you. For example, you can join a community walking club or sign up for a smoking cessation program. You may also need to buy some new running shoes or nicotine replacement patches. Get the items you need right away; waiting can delay your progress. Modify your environment. If you have cues in your environment that trigger your target behavior, control them. For example, if you typically have alcohol at home, getting rid of it can help prevent you from indulging. If you usually study with a group of friends in an environment that allows smoking, move to a nonsmoking area. If you always buy a snack at a certain vending machine, change your route so that you don't pass by it. Control related habits. You may have habits that contribute to your target behavior. Modifying these habits can help change the behavior. For example, if you usually plop down on the sofa while watching TV, try putting an exercise bike in front of the set so that you can burn calories while watching your favorite programs. Reward yourself. Giving yourself instant, real rewards for good behavior will reinforce your efforts. Plan your rewards; decide in advance what each one will be and how you will earn it. Tie rewards to achieving specific goals or subgoals. For example, you might treat yourself to a movie after a week of avoiding snacks. Make a list of items or events to use as rewards. They should be special to you and preferably unrelated to food or alcohol. Involve the people around you. Tell family and friends about your plan and ask them to help. To help them respond appropriately to your needs, create a specific list of dos and don'ts . For example, ask them to support you when you set aside time to exercise or avoid second helpings at dinner. Plan for challenges. Think about situations and people that might derail your program and develop ways to cope with them. For example, if you think it will be hard to stick to your usual exercise program during exams, schedule short bouts of physical activity (such as a brisk walk) as stress-reducing study breaks.

What is a major focus of Healthy People?

Eliminating health disparities is a major focus of Healthy People. But not all health differences between groups are considered health disparities, which are those differences linked with social, economic, and/or environmental disadvantage. They affect groups who have systematically experienced greater obstacles to health based on characteristics that are historically linked to exclusion or discrimination. For example, the fact that women have a higher rate of breast cancer than men is a health difference but is not considered a disparity. In contrast, the higher death rates from breast cancer for black women compared with non-Hispanic white women is considered a health disparity.

What are errors in our genes responsible for?

Errors in our genes are responsible for about 3500 clearly hereditary conditions, including sickle-cell disease and cystic fibrosis. Altered genes also play a part in heart disease, cancer, stroke, diabetes, and many other common conditions. However, in these more common and complex disorders, genetic alterations serve only to increase an individual's risk, and the disease itself results from the interaction of many genes with other factors. An example of the power of behavior and environment can be seen in the more than 60% increase in the incidence of diabetes that has occurred among Americans since 1990. This huge increase is not due to any sudden change in our genes; it is the result of increasing rates of obesity caused by poor dietary choices and lack of physical activity.

Describe how internal locus of control and external locus of control affect your life.

For lifestyle management, an internal locus of control is an advantage because it reinforces motivation and commitment. An external locus of control can sabotage efforts to change behavior. For example, if you believe that you are destined to die of breast cancer because your mother died from the disease, you may view regular screening mammograms as a waste of time. In contrast, if you believe that you can take action to reduce your risk of breast cancer despite hereditary factors, you will be motivated to follow guidelines for early detection of the disease.

Termination

For some behaviors, you may reach the sixth and final stage of termination. At this stage, you have exited the cycle of change and are no longer tempted to lapse back into your olde behavior. You have a new self-image and total control with regard to your target behavior.

QUICK STATS

For the first time in 28 years, drug overdoses declined in 2018.

The Long and the Short of Life Expectancy

How long we live is determined not only by our genes but by our lifestyle factors. Drugs, alcohol, obesity, and stress all may decrease how long we live our lives. Greater longevity can happen for people who give up smoking, maintain their high-density lipoprotein cholesterol levels, attain more education, and cope well with stress.

Environmental Wellness

How well you are able to live in your environment. Crime and pollution are the two main factors that will disable us to develop and advance sufficiently as a human.

Financial Wellness

How well you are able to manage your money to provide for your family and self without falling into debt and other burdens that will disable you to live financially free.

Interpersonal Wellness

How well you interact with others and participate in the community to develop good relationships that will impact your life differently for the better. 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.

Physical Wellness

How you treat your body will determine how long you live and the quality of your life. Exercise, eating habits, and any other behavior that helps your bodily state. The higher your fitness level, the higher your level of physical wellness. Similarly, as you develop the ability to take care of your own physical needs, you ensure greater physical wellness.

Why is basing health issues on ethnic and racial backgrounds so difficult?

However, measuring the relationships between ethnic or racial backgrounds and health issues is complicated for several reasons. First, separating the effects of race and ethnicity from socioeconomic status is difficult. In some studies, controlling for social conditions reduces health disparities. For example, a study from the Exploring Health Disparities in Integrated Communities project found that in a racially integrated community where blacks and whites had the same earnings, disparities were eliminated or reduced in the areas of hypertension, female obesity, and diabetes.

Explain the process of relapse.

If you experience a lapse (a single slip) or a relapse (a return to old habits), don't give up. Relapse can be demoralizing, but it is not the same as failure; failure means stopping before you reach your goal and never changing your target behavior. During the early stages of the change process, it's a good idea to plan for relapse so that you can avoid guilt and self-blame and get back on track quickly. Follow these steps: 1. Forgive yourself. A single setback isn't the end of the world, but abandoning your efforts to change could have negative effects on your life. 2. Give yourself credit for the progress you have already made. You can use that success as motivation to continue. Don't compare yourself with others. 3. Move on. You can learn from a relapse and use that knowledge to deal with potential future setbacks. If relapses keep occurring or you can't seem to control them, you may need to return to a previous stage of the behavior change process. If this is necessary, reevaluate your goals and strategy. A different or less stressful approach may help you avoid setbacks when you try again.

3. Be "SMART" about Setting Goals

If your goals are too challenging, you will have trouble making steady progress and will be more likely to give up altogether. If, for example, you are in poor physical condition, it will not make sense to set a goal of being ready to run a marathon within two months. If you set goals you can live with, it will be easier to stick with your behavior change plan and be successful. Expert suggest that your goals meet the "SMART" criteria; that is, your behavior change goals should be -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." -Measurable. Your progress will be easier to track if your goals are quantifiable, so give your goal a number. You might measure your goal in terms of time ("walk briskly for 20 minuets a day"), distance ("run two miles, three day per week"), or some other amount ("drink eight glasses of water every day") -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. Walking or biking might be better options. -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. -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.

Personal Health Behaviors

In many cases, behavior can tip the balance toward good health, even when heredity or environment is a negative factor. For example, breast cancer can run in families, but it also may be associated with being overweight and inactive. A woman with a family history of breast cancer is less likely to develop the disease if she controls her weight, exercises regularly, and has regular mammograms to help detect the disease in its early, most treatable stage. Similarly, a young man with a family history of obesity can maintain a normal weight by balancing calorie intake against activities that burn calories. If your life is highly stressful, you can lessen the chances of heart disease and stroke by managing and coping with stress. If you live in an area with severe air pollution, you can reduce the risk of lung disease by not smoking. You can also take an active role in improving your environment. Behaviors like these can make a difference in how great an impact heredity and environment will have on your health.

How does the federal government collect data on five race groups?

In tracking health status, the federal government collects data on what it defines as five race groups (African American/black, American Indian or Alaska Native, Asian American, Native Hawaiian or Other Pacific Islander, and European American/white) as well as two categories of ethnicity (Hispanic or Latino; not Hispanic or Latino); Hispanics may identify as being of any race group.

Describe how income and education play a role in health.

Income and education are closely related. Groups with the highest poverty rates and the least education have the worst health status. They have higher rates of infant mortality, traumatic injury, violent death, and many diseases, including heart disease, diabetes, tuberculosis, HIV infection, and some cancers. They are also more likely to eat poorly, be overweight, smoke, drink, and use drugs. And to complicate and magnify all these factors, they are also exposed to more day-to-day stressors and have less access to health care services. Researchers estimate that about 250,000 deaths per year can be attributed to low educational attainment, 175,000 to individual and community poverty, and 120,000 to income inequality.

When did life quality and expectancy increase?

It wasn't until the late 20th century that the life expectancy increased. With the discovery of science to develop antibiotics, vaccines, water purification, food safety, and sewage treatments increased how long americans lived because it helped the people live longer. However from 2014 to 2018 there was a decline in life expectancy with an increase in suicide, drug overdose, and obesity.

What choices do you make in these situations? Remember: it's never too late to change. The sooner you trade an unhealthy behavior for a healthy one, the longer you'll be around to enjoy the benefits.

Its difficult for anyone to overcome a bad habits, however, with persistence and self discipline you can achieve the goals you want to conquer. I usually run as much as 4 miles everyday and try to stay away from garbage food.

1. Monitor Your Behavior and Gather Data

Keep a record of your target behavior and the circumstances surrounding it. Record this information for at least a week or two. Keep your notes in a health journal or notebook or on your computer (see the sample journal entries in Figure 1.6). Record each occurrence of your behavior, noting the following: Tracking your activities will help, for example, if your goal is to start an exercise program, and you want to determine how to make time for workouts.

Sexual Orientation and Gender Identity

Lesbian, gay, bisexual, and transgender (LGBT) health was added as a new topic area in Healthy People 2020. Questions about sexual orientation and gender identity have not been included in many health surveys, making it difficult to estimate the number of LGBT people and to identity their special health needs. However, research suggests that LGBT individuals may face health disparities due to discrimination and denial of their civil and human rights. LGBT youth have high rates of tobacco, alcohol, and other drug use as well as an elevated risk of suicide; they are more likely to be homeless and are less likely to have health insurance and access to appropriate health care providers and services.

When do people feel it is appropriate to change behavior?

Many people consider changing a behavior when friends or family members express concern, when a landmark event occurs (such as turning 30), or when new information-like receiving high cholesterol results--raises their awareness of risk. If you find yourself reevaluating some of your behaviors as you read this text, take advantage of the opportunity to make a change in a structured way.

Who is affected by COVID-19 the most?

Members of less affluent communities have fewer resources to protect themselves from infection, to find and receive testing, and to be treated. Lack of resources like stable housing, access to health care, and family members who can take time off work to help a sick relative all compromise people's ability to cope with infectious disease. Outbreaks of the coronavirus have been twice as likely in nursing homes where a significant number of residents are black or Latino. The workers in these homes are also disproportionately nonwhite. For example, African Americans make up 12% of the workforce but 30% of nurses. Poorer communities have fewer options for staying home from work. If you can't work from home, or afford to take a break from work, you are at greater risk of infection from the virus. The U.S. Bureau of Labor Statistics reported that over 80% of black workers and about 85% of Latino workers have to leave home to work. About two-thirds of Latino adults said they could not get paid leave for more than two weeks.

Health Risk for Native Hawaiian and Other Pacific Islander Americans

Native Hawaiian and Other Pacific Islander Americans trace their ancestry to the original peoples of Hawaii, Guam, Samoa, and other Pacific Islands. Pacific Islanders Americans have a higher overall death rate than the general population and higher rates of diabetes and asthma. Smoking and obesity are special concerns for this group.

Health Inequality and COVID-19

Pandemics illuminate social disparity. People most vulnerable to disease are typically the ones with fewer resources--less wealth, less access to health care, and less control over where they live. In the United States, groups hardest hit by COVID-19 have been elderly people and people of nonwhite ethnicity.

Internet Resources

On line sources pose special challenges; when reviewing a health-related website, ask these questions: What is the source of the information? Websites maintained by government agencies, professional associations, or established academic or medical institutions are likely to present trustworthy information. Many other groups and individuals post accurate information, but it is important to look at the qualifications of the people who are behind the site. (Check the home page or click the "About Us" link.) How often is the site update? Look for sites that are updated frequently. Check the "last modified" date of any web page. Is the site promotional? Be wary of information from sites that sell specific products, use testimonials as evidence, appear to have a social or political agenda, or ask for money. What do other sources say about a topic? Be cautious of claims or information that appear at only one site or come from a chat room, bulletin board, newsgroup, or blog. Does the site conform to any set of guidelines or criteria for quality and accuracy? Look for sites that identify themselves as conforming to some code or set of principles, such as those established by the Health on the Net Foundation or the American Medical Association. These codes include criteria such as use of information from respected sources and disclosure of the site's sponsors.

Developing Skills for Change: Creating a Personalized Plan

Once you are committed to making a change, put together a plan of action. Your key to success is a well-though-out plan that set goals, anticipates problems, and include rewards.

Learn about Your Target Behavior

Once you've chosen a target behavior, you need to learn its risks and benefits--both now and in the future. Ask these questions: How is your target behavior affecting your level of wellness today? Which diseases or conditions does this behavior place you at risk for? What effect would changing your behavior on your health?

Explain the process of maintaining good health?

Once you've started, don't stop. Remember that maintaining good health is an ongoing process. Tackle one area at a time, but make a careful inventory of your health strengths and weaknesses and lay out a long-range plan. Take on the easier problems first, and then use what you have learned to attack more difficult areas. Keep informed about the latest health news and trends; research is continually providing new information that directly affects daily choices and habits.

VISUALIZATION AND SELF-TALK

One of the best ways to boost your confidence and self-efficacy is to visualize yourself successfully engaging in a new, healthier behavior. Imagine yourself going for an afternoon run three days a week or no longer smoking cigarettes. Also visualize yourself enjoying all the short-term and long-term benefits that your lifestyle change will bring. You can also use self-talk, the internal dialogue you carry on with yourself, to increase your confidence in your ability to change. Counter any self-defeating patterns of though with more positive or realistic thoughts: "I am a strong, capable person, and I can maintain my commitment to change."

The first step is to follow a budget.

Organizing your funds and how you spend your money will enable you to think about the best way to save for future expenses. How can you have a rainy day fund if you spend your money on fast food everyday. If you aren't sure where you spend your money, track your expenses for a few weeks or a month. Then organize them into categories, such as housing, food, transportation, entertainment, services, personal care, clothes, books, and school supplies, health care, credit care and loan payments, and miscellaneous. Knowing where your money goes is the first step in gaining control of it. Now total your income expenditures and examine your spending patterns. Use this information to set guidelines and goals for yourself. If your expenses exceed your income, identify ways to make some cuts.

What other habits are beneficial to health?

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. As we learn more about how our actions affect our bodies and minds, we can make informed choices for a healthier life.

Why is education important in the health field?

Pandemics and other crisis remind us about the importance of education and science-based research, to keep our society healthy. They remind us to identify and continue working to solve the social disparities that let some groups fall through the cracks.

Dealing with Relapse

People seldom progress through the stages of change in a straightforward, linear way. Rather, they tend to move to a certain stage and then slip back to a previous stage before resuming their forward progress. Research suggests that most people make several attempts before they successfully change a behavior, and four out of five people experience some degree of backsliding. For this reason, the stages of change are best conceptualized as a spiral in which people cycle back through previous stages but are farther along in the process each time they renew their commitment. (Figure 1.5) .

Disability

People with disabilities have activity limitations or need assistance due to a physical or mental impairment. About one in four people in the United States has some level of disability, and the rate is rising, especially among younger segments of the population. People with disabilities are more likely to have obesity, heart disease, diabetes, and to smoke. Many also lack access to health care services.

FIGURE 1.2 Public health, life expectancy, and quality of life.

Public health achievements during the 20th century are credited with adding more than 25 years of life expectancy for Americans, greatly improving quality of life, and dramatically reducing deaths from infectious diseases. Public health improvement continue into the 21st century, including greater roadway safety and a steep decline in childhood lead poisoning. Between 2014 and 2017, U.S. life expectancy declined, likely due to the opiod and obesity epidemics. Life expectancy rose 0.1 year in 2018

Ask Yourself

QUESTIONS FOR CRITICAL THINKING AND REFLECTION Have you tried to change a behavior in the past, such as exercising more or quitting smoking? How successful were you? Do you feel the need to try again? If so, what would you do differently to improve your chances of success?

Ask Yourself

QUESTIONS FOR CRITICAL THINKING AND REFLECTION Think about the last time you made an unhealthy choice instead of a healthy one. How could you have changed the situation, the people in the situation, or your own thoughts, feelings, or intentions to avoid making that choice? What can you do in similar situations in the future to produce a different outcome?

Credit Cards

Students may use credit cards because it is an easy habit to swipe to pay for food, clothes, or other miscellaneous items that are needed to get through their day. Using a debit card can significantly decrease the chance for debt. Paypal and Venmo, and the majority link their debit cards to it. Basic financial literacy with regard to credit cards involves understanding terms like APR (annual percentage rate-the interest you're charged on your balance), credit limit (the maximum amount you can borrow), minimum monthly payment (the smallest payment your creditor will accept each month), grace period (the number of days you have to pay your bill before interest or penalties are charged), and over-the-limit and late fees (the amounts you'll be charged if you go over your credit limit or your payment is late).

Financial Wellness

Students who become educated and pass their courses have an easier time understanding how they can best save their money while prepare for their future. Credit score, debt relief, and retirement savings all influence people to think about how they can best manage their money.

Benefits to College Students

The ACA encourages young students to stay under their parents health insurance. Because of inexperience, many students may be tricked into buying health insurance that is expensive and results in debt. This can be risky if you select a plan that does not cover the ACA's 10 essential benefits. They are: preventive care, outpatient care, emergency services, hospitalization, maternity care, lab tests, mental health and substance use treatment, prescription drugs, rehabilitative services and devices, lab services, and pediatric care. Students whose income is below a certain level may qualify for Medicaid. Check with your state. Individuals with nonimmigrant status, which includes worker visas and student visas, qualify for insurance coverage through the exchanges. You can browse plans and apply for coverage at Health Care.gov.

What is the major difference between life span and health span?

The major difference between life span (how long we live) and health span ( how long we stay healthy) is freedom from chronic or disabling disease. Most Americans contend with some level of physical and cognitive impairment during the last 15% of our lives. Another important factor to quality of life is our level of happiness. An analysis of responses to the Health and Retirement Study yielded data from 11,964 older adults and found that happiness and cognitive impairment are not closely linked; we can expect to live substantially more years happy than cognitively impaired.

What does the survey also estimate?

The survey also estimated that, based on students' reporting of their height and weight, nearly 23% of college students are overweight and 14.9% are obese. Although heredity plays a role in determining your weight, lifestyle is also a factor in weight management.

Explain the transtheoretical, or "states of change."

The trans theoretical, or "states of change," model has been shown to be an effective approach to lifestyle self-management. According to this model, you move through distinct stages of action as you achieve your target behavior. First, determine your target behavior, the final stage where you r goals are accomplished; then determine what stage your re in now so that you can choose appropriate strategies to progress through the cycle of change. This will help you enhance your readiness and intention to change. Read the following sections to determine what stage you are in. Let's use exercise as an example of changing sedentary behavior to active, engaging behavior.

Finding a Plan

Under the ACA, health insurance marketplaces, also called health exchanges, facilitate the purchase of health insurance at the state level. The health exchanges provide a selection of government-regulated health care plans that students and others may choose from. Those who are below income requirements are eligible for federal help with the premiums. Many employers and universities also offer health insurance to their employees and students. Small businesses and members of certain associations may also be able to purchase insurance through membership in a professional group.

What are the ACA's 10 essential benefits?

They are: preventive care, outpatient care, emergency services, hospitalization, maternity care, lab tests, mental health and substance use treatment, prescription drugs, rehabilitative services and devices, lab services, and pediatric care.

Contemplation

Thinking about your behavior can affect you positively if you are able to overcome obstacles that prevent you from changing. You now know you have a problem and within six months intend to do something about it, such as join a gym or take an exercise class. You realize that getting more exercise will help decrease your stress level. You acknowledge the benefits of behaviors change but are also aware that the barriers to change may be difficult to overcome. You consider possible courses of action but don't know how to proceed. To take charge, start by keeping a journal. Record what you have done so far and include your plan of action. Do a cost-benefit analysis: Identify the costs (e.g., it will cost money to take an exercise class) and benefits (e.g., I will probably stick to my goal if someone else is guiding me through the exercise). Identify barriers to change (e.g., I hate getting sweaty when I have no opportunity to shower). Knowing these obstacles can help you overcome them. Next, engage your emotions. Watch movies or read books about people with your target behavior. Imagine what your life will be like if you don't change. 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. Try to think of yourself in those new terms right now. Learn why you engage in the unhealthy behavior. Determine what "sets you off" and train yourself not to act reflexively.

Become Financially Literate

Understanding finance and how your money can affect your life will help you prepare for the future. Becoming financially literate will save you the burden of being in debt, or paying more money than you have too.

Manage Your Debt

Understanding how debt is accumulate and organizing your financial obligations will ensure that you are able to pay your debt of in a timely manner. It's important to think about how money can be saved and utilized to further your financial freedom. Speak with your collections agent to set up a payment plan or some sort of deal to relieve your debt to ensure you are able to receive transcripts or prevent holds on your account.

What does it take to change bad behavior?

To successfully change your behavior, you must believe that the benefits of change outweigh the costs. Carefully examine the pros and cons of continuing your current behavior and of changing to a healthier one. Focus on the effects that are most meaningful to you, including those that are tied to your personal identity and values. For example, engaging in regular physical activity and getting adequate sleep can support an image of yourself as an active person who is a good role model for others. To complete your analysis , ask friends and family members about the effects of your behavior on them. The short-term benefits of behavior change can be an important motivating force. Although some people are motivated by long-term goals, such as avoiding a disease that may hit them in 30 years, most are more likely to be moved to action by shorter-term, more personal goals. Feeling better, doing better in school, improving at a sport, reducing stress, and increasing self-esteem are common short-term benefits of health behavior change. Many wellness behaviors are associated with immediate improvement in quality of life. For example, surveys of Americans have found that nonsmokers feel healthy and full of energy more days each month than do smokers, and they report fewer days of sadness and troubled sleep; the same is true when physically active people are compared with sedentary people. Over Tim, these types of differences add up to a substantially higher quality of life for people who engage in healthy behaviors.

Explain today's environmental influences on wellness.

Today environmental influences on wellness also include conditions in other countries and around the globe, particularly weather and climate changes occurring as a result of global warming. The burning of fossil fuels causes not only climate change but also outdoor air pollution, which damages our hearts and lungs; a growing collection of studies is discovering how air pollution also damages our brains. Indoor air pollution caused by toxic gases (e.g., carbon monoxide and radon), household cleaning products, formaldehyde, and mold can also lead to serious health problems for people who are exposed. Industrial waste, including lead and cancer-causing chemicals, can leach into our water and compromise our health.

PROMOTING NATIONAL HEALTH

Understanding how public health and insurance can help you live a better life is important because it will inform you the best way to stay healthy . The primary health promotion strategies at the government and community levels are public health policies and agencies that identify and discourage unhealthy and high-risk behaviors and that encourage and provide incentives for positive health behaviors. The NIH and the Centers for Disease Control and Prevention take responsibility in protection the public's health. They research interventions and communicate research findings to health care providers and the public. There are also health promotion agencies and programs tat the state, community, workplace, and college, levels. Take advantage of health promotion resources at all levels that are available to you.

How do goals help people?

Using these criteria, sedentary people who want to improve their health and build fitness might set a goal of being able to run three miles in 30 minutes, to be achieved within a time frame of six months. To work toward that goal, they might set a number of smaller, intermediate goals that are easier to achieve. For example, their list of goals might look like this: Of course you may not be able to meet these goals, but you never know until you try. As you work toward meeting your long-term goal, you may need to adjust your short-term goals. For example, you may find that you can start running sooner than you thought, or you may be able to run farther than you originally estimated. In such cases, you may want to make your goals more challenging. In contrast, if your goals are too difficult, you may want to make them easier in order to stay motivated. For some goals and situations, it may make more sense to focus on something other than your outcome goal. If you are in an early stage of change, for example, your goal may be to learn more about the risks associated with your target behavior or to complete a cost-benefit analysis. If your goal involves a long-term lifestyle change, such as reaching a healthy weight, focus on developing healthy habits rather than targeting a specific weight loss. Your goal in this case might be exercising for 30 minutes every day, reducing portion sizes, or eliminating late-night snacks.

Health Issues for Diverse Populations

We all need to exercise, eat well, manage stress, and cultivate positive relationships. We also need to protect ourselves from disease and injuries. But some of our differences-both as individuals and as members or groups--have important implications for wellness. These differences can be biological (determined genetically) or cultural (acquired as patterns of behavior through daily interactions with family, community, and society); many health conditions are a function of biology and culture combined.

What does wellness involve?

Wellness, therefore, involves conscious decisions that affect risk factors that contribute to disease or injury. We cannot control risk factors such as age and family history, but we can control lifestyle behaviors.

LOCUS OF CONTROL

Who do you believe is controlling your life? Is it your parents, friends, or school? Is it "fate"? Or is it you? Locus of control refers to the extent to which a person believes he or she has control over the events in his or her life. People who believe they are in control of their lives are said to have an internal locus of control. Those who believe that factors beyond their control determine the course of their lives are said to have an external locus of control.

TIPS FOR TODAY AND THE FUTURE

You are in charge of your health. Many of the decisions you make every day have an impact on the quality of your life, both now and in future. By making positive choices, large and small, you help ensure a lifetime of wellness. RIGHT NOW YOU CAN: -Go for a 15-minute walk. -Have a piece of fruit for a snack. -Call a friend and arrange a time to catch up with each other. -Think about whether you have a health behavior you'd like to change. If you do, consider the elements of a behavior change strategy. For example, begin a mental list of the pros and cons of the behavior, or talk to someone who can support yo in your attempts to change. IN THE FUTURE YOU CAN: -Stay current on heatlh- and wellness-related news and issues. -Participate in health awareness and promotion campaigns in your community--for example, support smoking restrictions at local Venus. -Be a role model for (or a least be supportive of) someone else who is working on a health behavior you have successfully changed.

What three factors play a role in your well-being?

You can't completely control every aspect of your health. At least three other factors-heredity, health care, and environment--play important roles in your well-being. After you quit smoking, for example, you may still be inhaling smoke from other people's cigarettes. Your resolve to eat better foods may suffer a setback when you have trouble finding healthy choices on campus.

Action

You outwardly modify your behavior and your environment. Maybe you start riding your bike to school or work. You put your stationary bicycle in front of the Tv, and you leave your yoga mat out on your bedroom floor. The action stage requires the greatest commitment of time and energy, and people in this stage are at risk of relapsing into old, unhealthy patterns of behavior. Monitor your progress. Keep up with your journal entries. Make changes that will discourage the unwanted behavior--for example, park your car farther from your house or closer to the stairs. Find alternatives to your old behavior. Make a list of things you can do to replace the behavior. Reward yourself. Rewards should be identified in your change plan. Praise yourself and focus on your success. Involve your friends. Tell them you want to change, and ask for their help. Don't get discouraged. Real change is difficult.

Preparation

You plan to take action within a month, or you may already have begun to make small changes in your behavior, like taking the stairs instead of the elevator. You may have discovered a place to go jogging but have not yet gone regularly or consistently. 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. Create and sign a contract with yourself. Practice visualization and self-talk. Say, "I see myself jogging three times a week and going to yoga on Fridays." "I know I can do it because I've met challenging goals before." Take small steps. Successfully practicing your new behavior for a short time--even a single day--can boost your confidence and motivation.

Explain how COVID-19 has affected the people.

Younger people had fewer symptoms and recovered from the disease more easily, although evidence of longer-term and unexpected symptoms continues to unfold. By contrast, the severity of this infection increases with age in people 50 and older; at least 20% of national deaths occurred in nursing homes. Age-related differences are not fully understood, but they may be attributable to children's flexible immune systems. AS we age, our immune responses narrow to fight off specific pathogens we've already encountered; young children are still primed to deal with new viruses and have more weapons in their arsenal By April 2020, a racial breakdown of COVID-19 cases and deaths showed that in addition to older people, nonwhite ethnic groups were disproportionately affected-especially African Americans, Latinos, Asian Americans, and American Indian or Alaska Natives (AIANs).

BEING HEALTHY FOR LIFE

Your first few behavior change projects may never go beyond the planning stage. Those that do may not at all succeed. But as you begin to see progress and changes, you'll start to experience new and surprising positive feelings about yourself. You'll probably find that you're less likely to buckle under stress. You may accomplish things you need thought possible-running a marathon, traveling abroad, or finding a rewarding relationship. Being healthy takes extra effort, but the paybacks in energy and vitality are priceless.

Heredity/Family History

Your genome consists of the complete set of genetic material in your cells--about 25,000 genes, half from each of your parents. Genes control the production of proteins that save both as the structural material for your body and as the regulators of all your body's chemical reactions and metabolic processes. The human genome varies only slightly from persons to person, and many of these differences do not affect health. However, some differences have important implications for health, and knowing your family's health history can help you determine which conditions may be of special concern for you.