Chapter 15: Healthy Lifestyles

Nutrition: What to Limit or Avoid

•Caffeine -Increase stress hormones, which may persist •Trans fatty acids -Increases plaque deposits in blood vessels raising risk of heart disease and stroke •Soft drinks -Typical soft drink contains about 12 teaspoons of sugar; many contain caffeine •Overeating

Components of Physical Fitness

•Cardiorespiratory fitness •Muscle fitness -Strength -Endurance •Flexibility •Body composition

Drugs

•Choosing drugs as a way of coping with stress is an unhealthy choice, with many negative consequences •With legalization of marijuana in some states, its impact on health should be monitored

Stress and Healthy Eating

•Eating to cope - the food/mood connection -Some people respond to stress by overeating •Emotional eating is often mindless and unrelated to hunger -When we eat, dopamine is released •Makes us feel good and can help offset emotional pain •Unused glucose -When the body calls upon the fight-or-flight response, it draws glucose from stored glycogen and fat •The cortisol connection -Activation of the stress response results in massive secretion of the stress hormone cortisol •One result of the continued secretion of cortisol is that the body stores fat in the arteries and the abdomen

Consequences of Drinking

•People may drink because they think it will help them reduce stress -More than one or two drinks per day can lead to many problems, including alcoholism, liver diseases, various cancers, and many types of accidents -Drinking is also associated with other unhealthy behaviors such as smoking, sexual aggression, and violence

Eating Disorders

•Runaway eating -Consistent use of food and food-related behaviors to deal with unpleasant feelings and the sense that these feelings are out of control •Anorexia -Self-starvation and extreme weight loss •Bulimia -Secretive cycle of binge eating followed by purging •Binge eating disorder -Characterized primarily by periods of uncontrolled, impulsive, or continuous eating beyond the point of feeling comfortably full

Healthy Sleep Advice

•Set and stick to a sleep schedule •Expose yourself to bright light in the morning and avoid it at night •Exercise regularly •Establish a relaxing bedtime routine •Create a cool, comfortable sleeping environment that is free of distractions •Unplug

Healthy Lifestyles

•Stress is known to influence health through its direct physiological effect and also through its indirect effect via altered health behaviors •Taking care of your body is an important stress-prevention strategy

Exercise

-The body uses excess blood sugar, muscles use the stress hormones adrenaline and cortisol, and other circulating fats in the bloodstream are used for energy •Other benefits of exercise -Improve mood -Reduce anxiety -Increase energy -Endorphins -Withstand cardiovascular and respiratory effects of the alarm stage of stress better -Sense of control

Sleep

•43% of Americans between the ages of 13 and 64 say they rarely or never get a good night's sleep on weeknights -Hyperarousal caused by stress can upset the balance between sleep and wakefulness •Alters our chemical and physiological balance •Sleepy connected Americans -Communications technology use before sleep is pervasive -Teens and young adults are more often sleepy -Coping with sleepiness often involves caffeine and naps

Lifestyles Behaviors to Avoid

•Tobacco -An individual with a high stress level is approximately 15 times more likely to be a smoker than a person with low stress •Nicotine is a dangerous and highly addictive stimulant •Drinking by adolescents and young adults is influenced by unique factors -Increased sensitivity to stress -Increased propensity to initiate alcohol use •On campus -Stress-related drinking is common -Athletes drink more than non-athletes -Fraternity members are among the heaviest drinkers

Nutrition

•Tools for a healthy diet -Dietary Guidelines for Americans -ChooseMyPlate •Nutrition and stress -The body gets energy from three sources •Carbohydrates, fats, and proteins -During stress, we need a balance of the three sources •Fresh fruits and vegetables -Contain many of the vitamins and minerals we need •Legumes -High in fiber and loaded with important nutrients •Whole grains -Result in a more stable blood sugar level and, as a result, a more stable mood and energy level •Water -Low water levels in the body can affect our moods and perceptions dramatically