Health and Wellness Concepts

ways to help you sleep

(1) Try to go to bed and to wake up at approximately the same time regardless of whether it is a weeknight or the weekend. (2) Avoid eating a large meal within 2 hours before bedtime. (3) Do not drink alcohol before going to bed. (4) Avoid strenuous exercise for at least 1 hour before trying to fall asleep. (5) Do not watch TV or stare at a computer screen since the bright light will stimulate you. (6) Do not consume products containing caffeine such as coffee, tea, or soda within 8 hours of trying to fall asleep. (7) Take a warm bath or shower before going to bed. (8) Make sure your bedroom is quiet and dark or at most dimly lit. (9) Engage in at least some physical activity every day.

cancer warning signals

-Change in bowel or bladder habits -A sore that does not heal -Unusual bleeding or discharge -Thickening or lump in breast or elsewhere -Indigestion or difficulty in swallowing -Obvious change in wart or mole -Nagging cough or hoarseness

cardiovascular diseases

-Coronary artery disease -Heart attack -Heart failure -High blood pressure (hypertension) -Stroke -Arrhythmias -Peripheral arterial disease (PAD) -Pericarditis -Congenital heart disease -Cardiomyopathy

signs of stress

-Irritability and depression -Heart palpitations -Dryness of throat and mouth -Impulsive behavior -Inability to concentrate -Feelings of weakness or dizziness -Crying -Anxiety -Emotional tension -Nervous tics -Vomiting -Easily startled by small sounds -Nervous laughter -Trembling hands -Stuttering or other speech problems -Insomnia -Breathlessness -Sweating -Frequent urination -Diarrhea and indigestion -Migraine headaches -Premenstrual tension or missed menstrual cycles -Pain in back -Increased smoking -Loss of appetite -Nightmares -Fatigue

People at greatest risk for sleep deficiency are...

...those who for whatever reason disrupt their normal wake-sleep cycles, such as shift workers, caregivers, those working more than one job, people who travel for their jobs, those who take medications to either stay awake or sleep, and those who stay out late and perhaps abuse drugs or alcohol.

There is no short-cut to becoming physically fit. It requires...

...time, hard work, and determination.

Being physically active produces....

...various physiological, social, and psychological benefits

progressive relaxation

involves alternately tensing (5 to 10 seconds) and relaxing (45 seconds) the muscles, moving through the body in a systematic fashion to tense and relax all major muscle groups. Concentrate first on the large muscle groups in the arms, legs, trunk, and neck. Then ease tension in the forehead, eyes, face, and even the throat through a program of progressive relaxation. The program teaches the person to relax his or her whole body to the point of negative exertion. The result is a release of tension, which is an antidote to fatigue; the result is also an inducement to sleep.

stress management

involves techniques that attempt to reduce both the quantity and the quality of stress in your life

physical wellness

Promotes physical fitness and long-term bodily health. In addition to exercise, this component promotes good eating habits and seeks the avoidance of other risky daily behaviors, such as drug and alcohol abuse or unsafe sex. In general, people who are committed to fitness, good eating, and respect for one's body usually have better long-term physical and psychological health.

emotional wellness

Refers to the psychological and emotional outlook that people hold concerning their lives. High levels of emotional wellness are associated with an optimism and enthusiasm about life, as well as an ability to acknowledge the stress sometimes felt, and a willingness to talk with others about it. In general, having these qualities is associated with better long-term physical and psychological health.

social wellness

Refers to your level of social interaction and how it pertains to your health. Some of the most powerful predictors of long-term physical and psychological well-being surround friendship. This area of wellness focuses on caring about others, the value of close friendships, group associations, and our willingness to seek out others during stressful times. In general, people who are closely connected with others enjoy better long-term physical and psychological health.

massage

You can massage your neck, face, head, and shoulders, or massage can be done by an-other person.

cancer

a collection of abnormal cells that tends to invade and ultimately take over normal tissue

biofeedback

a common form of stress management and relaxation therapy. Its main goals are to teach concentration, relaxation, awareness, and self- control. A machine monitors various body functions and relays the information to the subject in the form of either sounds or lights. Biofeedback helps people become aware of tensions they had not previously perceived and learn to reduce them, eventually with-out relying on the monitoring machines.

lipoproteins

a compound of fat and protein that carries cholesterol

alcoholism

a disease in which a person is power-less to stop drinking and drinking seriously alters his or her normal living pattern

atherosclerosis

a process by which fatty plaques are deposited along arterial walls

coping

an attempt to effectively manage or control stress by using techniques that alter the physiological and psychological consequences of stress

hyperlipidemia

an excessively high level of fat in the blood

health-related components

components of a healthy lifestyle, including muscular strength, muscular endurance, cardiorespiratory endurance, flexibility, and body composition

Regular exercise controls the release of ________________, causes the release of _____________, and increases ________________ levels.

cortisol endorphins serotonin

coronary artery disease (CAD)

disease that results from the accumulation of fatty deposits (atherosclerotic plaque) within the coronary arteries

caloric intake

he number of calories consumed in the diet

other stress management techniques

imagery, autogenic training (hypnosis), tai chi

performance-related fitness components

relate more to performance than to basic health: -Speed -Power -Agility -Neuromuscular coordination -Balance -Reaction time

wellness

satisfying your needs regarding mental and emotional stability, social consciousness and adapt-ability, spiritual and moral fiber, and physical health consistent with your heredity

nervous system

short-lived responses to stress; fight-or-flight syndrome

Other components of fitness are more closely related to performance in physical activities than to good health and include...

speed, power, neuromuscular coordination, balance, agility, and reaction time.

distress

stress that invokes detrimental responses and is not beneficial

eustress

stress that is beneficial

relaxation techniques

techniques for reducing tensions that could originate from muscular activity but are more likely to result from psychological responses to hectic lifestyles; may be broadly classified as either muscle-to-mind techniques, which control the level of stimulation going to the brain from the muscles (progressive relaxation, massage, and biofeedback), or mind-to-muscle techniques, which control the level of stimulation along the nerve path-ways coming from the brain to the muscles (yoga, meditation, imagery, and autogenic training)

muscular endurance

the ability of muscles to perform or sustain a muscle contraction repeatedly over a period of time

muscular strength

the ability or capacity of a muscle or muscle group to exert force against resistance

agility

the ability to change or alter—quickly and accurately—the direction of body movement during activity

power

the ability to generate great amounts of force against a certain resistance in a short period of time

neuromuscular coordination

the ability to integrate the senses with muscle function to produce smooth, accurate, and skilled movement

balance

the ability to maintain some degree of equilibrium while moving or standing still

flexibility

the ability to move the joints in your arms, legs, and trunk freely throughout a full, nonrestricted, pain-free range of motion

speed

the ability to perform a particular movement very rapidly; a function of distance and time

cardiorespiratory endurance

the ability to persist in a physical activity requiring oxygen for physical exertion without experiencing undue fatigue

endocrine system

the body's "slow" chemical communication system; a set of glands that secrete hormones into the bloodstream

sleep deficit

the cumulative effect of losing sleep over a period of several days

reaction time

the length of time required to react to a stimulus

The two regulatory systems in that body that govern the stress response are:

the nervous system and the endocrine system.

caloric expenditure

the number of calories expended through basal metabolism and exercise

body composition

the percentage of fat in the body relative to the percentage of all the other tissues

stress

the responses that occur in the body when the internal balance or equilibrium of the body systems is disrupted

physical fitness

the state in which the various systems of your body are healthy and function efficiently to enable you to engage in work, in activities of daily living, and in recreational pursuits and leisure activities, as well as to be healthy, to resist hypokinetic diseases, and to meet emergency situations

tobacco use

the use of cigarettes, cigars, pipes, or smokeless tobacco

drug abuse

the use of drugs for nonmedical rea-sons, that is, with the intent of getting "high"—altering mood or behavior

meditation

uses mind-focusing exercises to control or concentrate one's attention. In most forms, meditation involves sitting quietly for a certain period, usually 15 to 20 minutes, and concentrating on a single word or image while breathing slowly and rhythmically to produce decreases in respiratory rate, heart rate, blood pressure, and muscle tension.

yoga

uses several positions for the body through which the practitioner may progress, beginning with the simplest and moving to the more complex. The purpose of the various positions is to increase mobility and flexibility of the body. Slow, deep, diaphragmatic breathing can help alleviate stress and lower blood pressure and heart rate. Deep breathing has a calming effect on the body. It also increases production of endorphins, the body's own natural, morphine-like painkilling substances.

contributing risk factors for CAD

Obesity Diabetes Stressful living

career wellness

Includes planning strategies and the nourishment of attitudes that are most often associated with success in college, a career, parenting, and other dimensions of life. Our general sense of motivation, dedication, honesty, and responsibility will affect our attitude and commitment to whatever tasks we undertake and, in turn, directly affect our degree of happiness and self-satisfaction. Having a healthy sense of drive to succeed, determination to see a project through to its end, and adherence to responsible and ethical standards is associated with better long-term physical and psychological health.

intellectual wellness

Is a state of mind, a way of approaching the world of ideas unrelated to I.Q. or college board scores. The more that people are intellectually excited by what they are doing, the healthier they are. This component of wellness considers such things as our enjoyment of exploring new ideas, generating creative solutions to problems, playing with new sights and sounds, and approaching novel situations with an open mind.

financial wellness

Is having a balance of the physical, mental, and spiritual aspects in our dealings with money. Maintaining that balance consists of being comfortable with where your money comes from and being realistic about how it is being spent. Financial wellness is knowing your financial situation and dealing with it in such a way that you are prepared for unexpected financial challenges.

spiritual wellness

Is not concerned with just the nature of your religious beliefs or specific religious practices. Rather, it deals with broad spiritual experiences that most of us have had that may or may not be related to religion. Having a sense of interconnected respect for all life forms or becoming lost in meditation, poetry, music, or prayer can have profound positive physical and psychological consequences.

physiological effects of insufficient sleep

(1) breakdown of the immune system, lowering resistance to disease and infection; linked to an increased risk for hypertension, heart disease, stroke, and kidney disease. (2) increases the risk for weight gain by affecting the way the body processes and stores carbohydrates and by altering hormones that control appetite; may lead to obesity. (3) can contribute to sadness or depression, irritability, an inability to handle stress, or a loss of patience; can affect the relationships that we have with others in our lives. (4) less productive, poor judgment, and more mistakes

A healthy lifestyle encourages you to prevent illness by improving your positive well-being in various ways, including:

(1) developing yourself physically, (2) expressing your emotions effectively, (3) having good relations with the people around you, (4) being concerned about your decision-making abilities, (5) having a healthy sense of drive to succeed in your career, (6) having an interest in a variety of problems in the environment in which you live, (7) paying attention to ethics, values, and spirituality, and (8) being comfortable with your financial situation.

objectives to improve health, fitness, and quality of life through daily physical activity

-Reduce the proportion of adults who engage in no leisure-time physical activity. -Increase the proportion of adults who meet current federal physical activity guidelines for aerobic physical activity and for muscle strength training. -Increase the proportion of employed adults who have access to and participate in employer-based exercise facilities and exercise programs. -Increase the proportion of physician office visits for chronic health diseases or conditions that include counseling or education related to exercise. -Increase the proportion of adults who perform physical activities that enhance or maintain flexibility. -Increase the proportion of adolescents who meet current physical activity guidelines for aerobic physical activity and for muscle-strengthening activity. -Increase the proportion of children and adolescents who meet guidelines for television viewing and computer use. -Increase the proportion of the nation's public and private schools that require daily physical education for all students. -Increase the proportion of adolescents who participate in daily school physical education. -Increase the proportion of adolescents who spend at least 50 percent of school physical education class time being physically active. -Increase the proportion of the nation's public and private schools that provide access to their physical activity spaces and facilities for all persons outside of normal school hours (that is, before and after the school day, on weekends, and during summer and other vacations). -Increase the proportion of states and school districts that require regularly scheduled elementary school recess. -Increase the proportion of school districts that require or recommend elementary school recess for an appropriate period of time. -Increase the proportion of trips made by walking. -Increase the proportion of trips made by bicycling.

dietary precautions for reducing the risk for cancer

-Reduce total fat intake -Eat more high-fiber foods -Eat foods rich in vitamins A and C -Include vegetables in your diet (broccoli, Brussels sprouts) -Avoid smoked, salt-cured, and charred foods -Limit alcohol consumption -Avoid obesity

deterrents to fitness

-tobacco use -drug abuse -alcohol abuse/alcoholism

Creating a healthy style of living is...

...a personal responsibility.

Coping skills to ward off stress are those procedures that...

...allow a person to deal with reality in a positive way. Several relaxation techniques for coping with stress exist, including the progressive relaxation technique, biofeedback, yoga, breathing exercises, meditation, imagery, massage, and autogenic training.

Creating a healthy lifestyle incorporates...

...aspects of intellectual, physical, social, emotional, and spiritual health in a manner that allows you to enjoy the highest level of health and well-being possible.

Engaging in regular exercise throughout your lifetime...

...can delay many of the degenerative processes associated with aging.

Before starting a fitness program, it is helpful to...

...examine your attitude toward physical fitness, your goals or reasons for wanting to be physically fit, and your present level of activity.

It is essential to...

...get a sufficient amount of sleep to maintain an optimal level of physical health or mental health. Not getting enough sleep can both affect your quality of life and threaten your personal safety and that of others around you.

Everyone experiences stress, and...

...some stress is needed to perform the daily tasks of life and for growth and development. Stress involves physiological and psychological responses.

Most people should focus on those components of fitness...

...that are concerned with maintaining a healthy lifestyle, including cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.

Being fit means...

...that the various systems of your body are healthy and function efficiently to enable you to engage in work, in activities of daily living, and in recreational pursuits and leisure activities, as well as to be healthy, to resist hypokinetic disease, and to meet emergency situations.

Cancer is...

...the second leading cause of death in adult Americans. Early detection and treatment are critical for reducing the likelihood of death.

suggestions for managing and coping with stress

1. First try to be honest with yourself about all the things that are going on in your life, and then share your worries with someone you love, trust, or respect. 2. When you are feeling hassled and little things upset over things that shouldn't, take a deep breath, count to 10, and then put everything in perspective. Ask your- self, "Is this the worst thing that is ever going to happen to me? Has anyone I love been hurt or affected? Will this still make me mad tomorrow?" 3. Become a better time manager. Keep a prioritized list of things to be done each day. Break down large, time-consuming projects into small chunks and reward yourself when you complete each part. Accept the fact that there is only so much time each day and that as long as you're working consistently, what you don't get done today you can finish tomorrow. 4. Work on developing healthy lifestyle habits that will enhance your resistance to stress (e.g., exercise), and avoid negative addictions such as smoking and drinking. 5. Keep a diary of things that seem to cause you stress so that over a period of time you can identify patterns or situations that cause problems. Then figure out how you can eliminate these stress-inducing situations. 6. Try to be positive and optimistic. If you constantly look for what's wrong with you or others around you, you will always find something, which often makes you feel even worse. Instead, focus on the positive aspects of all situations and try to find a little something that is good about each situation. 7. Laugh at yourself and try to maintain a sense of humor no matter what the situation. 8. Accept the fact that you can't control everything in your life and realize that your way is not always going to be the best way. Try to relax and accept other ways of doing things. 9. Develop a network of people—both family and friends—whom you love and trust, and put a degree of faith in their support when things get tough. Live your life for the good times that you share with these people, but make sure they will be there for you when things aren't so good. 10. Try to constantly focus on the pleasant aspects of your life and on the things that you can do to improve your situation. 11. Don't procrastinate. If you constantly put off things that you don't want to deal with or that are unpleasant, and you know that sooner or later you are going to have to address them, your level of frustration escalates, and you feel more stressed. Deal with every situation as soon as you can. 12. Learn how to improve your focus, relax, and reduce your stress through meditation, prayer, affirmations, or specific spiritual practices that support your connection to a higher power or belief in your own meaning or purpose.

physical benefits of being physically active

1. Regular, vigorous activity increases muscle size, strength, and power and develops endurance for sustaining work and resisting fatigue. 2. Exercise strengthens the heart muscle and improves the efficiency of the vascular system in delivering oxygenated blood to the working tissues and in using it, thereby improving cardiorespiratory endurance. 3. Exercise improves the functioning of the lungs by deepening the respiration process. 4. Exercise helps to keep the digestive and excretory organs in good condition. 5. Muscular exercise enhances nerve-muscle coordination. 6. Exercise helps a person to maintain a healthy body weight by reducing the percentage of total body weight that is made up of fat tissue. 7. Exercise contributes to improved posture and appearance through the development of proper muscle tone, greater joint flexibility, and a feeling of well-being. 8. Physical activity generates more energy and thus contributes to greater individual productivity for both physical and mental tasks. 9. The person who is fit has more strength, energy, and stamina; an improved sense of well-being; better protection from injury (because strong, well-developed muscles safeguard bones, internal organs, and joints and keep moving parts limber); and improved cardiorespiratory function. 10. It is often the case that people who become physically active will pay more attention to such things as proper nutrition, rest, and relaxation and may also drink less alcohol and stop smoking because they do not want to undo the benefits gained through physical activity. They are likely to be committed to engaging in health-promoting, rather than health-harming, behavior.

psychological benefits of being physically active

1. enhanced motivation 2. increased self-perception and esteem 3. improved mood states 4. emotional well-being 5. reduction of stress and anxiety 6. creation of a realistic body image

School-aged children require at least ___ hours of sleep a day.

10

Preschool-aged children require ___ to ___ hours of sleep a day.

11 to 12

Infants require ___ to ___ hours of sleep a day.

16 to 18

Adults require ___ to ___ hours of sleep a day.

7 to 8

Teenagers require ___ to ___ hours of sleep a day.

9 to 10

risk factors of CAD that can be changed

Cigarette smoking Hypertension High blood-cholesterol level Physical inactivity

environmental wellness

Encompasses the ways we think and act in preserving our living planet. Behaviors and attitudes that promote environmental wellness may or may not affect your health directly. Nevertheless, it is certain that having an interest in a variety of problems in our society and in the world in general will directly affect the quality of life for all of us.

risk factors for CAD that cannot be changed

Family history Age Gender Race