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Detailed Contents
PART ONE
ESTABLISHING A BASIS FOR WELLNESS
1 TAKING CHARGE OF YOUR HEALTH 1
WELLNESS AS A HEALTH GOAL 2
Dimensions of Wellness 2
The Long and the Short of Life Expectancy 3
PROMOTING NATIONAL HEALTH 8
Health Insurance Options 8
The Healthy People Initiative 8
Health Issues for Diverse Populations 9
FACTORS THAT INFLUENCE WELLNESS 12
Health Habits 12
Heredity/Family History 13
Environment 13
Access to Health Care 13
Personal Health Behaviors 13
REACHING WELLNESS THROUGH LIFESTYLE
MANAGEMENT 13
Getting Serious about Your Health 14
Building Motivation to Change 14
Enhancing Your Readiness to Change 15
Dealing with Relapse 19
Developing Skills for Change: Creating a Personalized
Plan 20
Putting Your Plan into Action 22
Staying with It 22
BEING HEALTHY FOR LIFE 23
Tips for Today and the Future 23
Summary 24
For More Information 24
Selected Bibliography 25
2 STRESS: THE CONSTANT CHALLENGE 27
WHAT IS STRESS? 28
Physical Responses to Stressors 28
Cognitive and Psychological Responses
to Stressors 31
The Stress Experience as a Whole 32
STRESS AND HEALTH 33
The General Adaptation Syndrome 33
Allostatic Load 34
Psychoneuroimmunology 34
Health Problems and Stress 34
COMMON SOURCES OF STRESS 36
Major Life Changes 36
Daily Hassles 36
College Stressors 36
Job-Related Stressors 37
Social Stressors 37
Environmental Stressors 37
Internal Stressors 37
Traumatic Stressors 38
MANAGING STRESS 38
Social Support 38
Volunteering 39
Communication 40
Exercise 40
Nutrition 40
Time Management 40
Cultivating Spiritual Wellness 41
Confiding in Yourself through Writing 42
Thinking and Acting Constructively 42
Body Awareness Techniques 44
Counterproductive Coping Strategies 44
Getting Help 45
Tips for Today and the Future 46
Summary 46
For More Information 46
Selected Bibliography 48
3 PSYCHOLOGICAL HEALTH 49
DEFINING PSYCHOLOGICAL HEALTH 50
Positive Psychology 50
What Psychological Health Is Not 51
MEETING LIFE’S CHALLENGES WITH A POSITIVE
SELF-CONCEPT 52
Growing Up Psychologically 52
Achieving Healthy Self-Esteem 53
Psychological Defense Mechanisms—Healthy and
Unhealthy 56
Being Optimistic 56
Maintaining Honest Communication 57
Finding a Social Media Balance 57
Dealing with Loneliness 57
Dealing with Anger 57
PSYCHOLOGICAL DISORDERS 58
Anxiety Disorders 59
Attention-Deficit/Hyperactivity Disorder 62
Mood Disorders 62
Schizophrenia 65
SUICIDE 65
MODELS OF HUMAN NATURE AND THERAPEUTIC
CHANGE 67
The Biological Model 67
The Behavioral Model 68
The Cognitive Model 69
The Psychodynamic Model 69
Evaluating the Models 69
Other Psychotherapies 70
GETTING HELP 70
Self-Help 70
Peer Counseling and Support Groups 70
Online Help and Apps 71
Professional Help 71
Tips for Today and the Future 72
Summary 72
For More Information 73
Selected Bibliography 75
4 SLEEP 76
SLEEP BIOLOGY 77
Sleep Stages 77
Natural Sleep Drives 78
CHANGES IN SLEEP BIOLOGY ACROSS THE LIFE
SPAN 82
Changes in Circadian Rhythm 82
Sleep Cycles, Age, and Gender 83
SLEEP AND ITS RELATION TO HEALTH 84
Mood and Depression 84
Dementia 84
Athletic Performance 84
Musculoskeletal Pain 85
Obesity and Weight Management 85
Cardiovascular Disease 85
Diabetes 85
Public Health Impact 85
GETTING STARTED ON A HEALTHY SLEEP
PROGRAM 86
Step I: Take an Inventory 86
Step II: Identify Sleep Disrupters 87
Step III: Improve Sleep Fitness 89
SLEEP DISORDERS 91
Chronic Insomnia 91
Restless Leg Syndrome 93
Sleep Apnea 93
Narcolepsy 94
Tips for Today and the Future 95
Summary 95
For More Information 96
Selected Bibliography 97
PART TWO
UNDERSTANDING SEXUALITY
5 INTIMATE RELATIONSHIPS AND
COMMUNICATION 98
DEVELOPING INTERPERSONAL RELATIONSHIPS 99
Self-Concept, Developing from Childhood 99
Nonsexual Intimate Relationships: Family, Friends,
Peers 100
Love, Sex, and Intimacy 101
Challenges in Relationships 103
Unhealthy Intimate Relationships 105
Ending a Relationship 106
COMMUNICATION 106
Nonverbal Communication 106
Digital Communication and Our Social Networks 107
Communication Skills 108
Conflict and Conflict Resolution 108
PAIRING AND SINGLEHOOD 109
Choosing a Partner 110
Dating 110
Online Dating and Relationships 110
Sexual Orientation and Gender Identity
in Relationships 112
Singlehood 113
Living Together 114
MARRIAGE 115
The Benefits of Marriage 115
Issues and Trends in Marriage 115
Separation and Divorce 116
FAMILY LIFE 117
Becoming a Parent 117
Parenting 118
Single Parents 119
Stepfamilies/Blended Families 119
Successful Families 120
Tips for Today and the Future 121
Summary 121
For More Information 122
Selected Bibliography 122
6 SEX AND YOUR BODY 124
SEXUAL ANATOMY 125
From Binary to Spectrum 125
Female Sex Organs 125
Male Sex Organs 127
GENDER ROLES AND SEXUAL ORIENTATION 128
Gender Roles 128
Sexual Orientation 129
HORMONES AND THE REPRODUCTIVE LIFE
CYCLE 131
Differentiation of the Embryo 131
Sexual Maturation 132
Aging and Human Sexuality 134
HOW SEX ORGANS FUNCTION DURING SEXUAL
ACTIVITY 136
Sexual Stimulation 136
The Sexual Response Cycle 137
Sexual Problems 137
SEXUAL BEHAVIOR 142
The Development of Sexual Behavior 142
Varieties of Human Sexual Behavior 144
Commercial Sex 145
Responsible Sexual Behavior 147
Tips for Today and the Future 148
Summary 148
For More Information 149
Selected Bibliography 150
7 CONTRACEPTION 152
HOW CONTRACEPTIVES WORK 153
LONG-ACTING REVERSIBLE CONTRACEPTION 155
Intrauterine Devices (IUDs) 155
Contraceptive Implants 157
SHORT-ACTING REVERSIBLE
CONTRACEPTION 158
Oral Contraceptives: The Pill 158
Contraceptive Skin Patch 161
Vaginal Contraceptive Ring 161
Injectable Contraceptives 162
Male Condoms 162
Female Condoms 164
Diaphragm with Spermicide 165
Cervical Cap 166
Contraceptive Sponge 166
Vaginal Spermicides 167
Abstinence, Fertility Awareness, and Withdrawal 168
Combining Methods 169
EMERGENCY CONTRACEPTION 169
PERMANENT CONTRACEPTION 170
Male Sterilization: Vasectomy 170
Female Sterilization 171
ISSUES IN CONTRACEPTION 172
When Is It OK to Begin Having
Sexual Relations? 172
Contraception and Gender Differences 173
Sexuality and Contraception Education
for Teenagers 174
WHICH CONTRACEPTIVE METHOD IS RIGHT FOR
YOU? 174
Tips for Today and the Future 176
Summary 176
For More Information 176
Selected Bibliography 177
8 ABORTION 179
ABORTION IN THE UNITED STATES SINCE THE 19TH
CENTURY 180
UNDERSTANDING ABORTION 181
U.S. Abortion Statistics 181
Personal Considerations for the Woman 182
Personal Considerations for the Man 182
METHODS OF ABORTION 182
First-Trimester Abortion 182
Second-Trimester Abortion 184
POSTABORTION CONSIDERATIONS 185
Possible Emotional Effects 185
LEGAL RESTRICTIONS ON ABORTION 185
THE PUBLIC DEBATE ABOUT ABORTION 187
Tips for Today and the Future 188
Summary 189
For More Information 189
Selected Bibliography 189
9 PREGNANCY AND CHILDBIRTH 191
PREPARATION FOR PARENTHOOD 192
Deciding to Become a Parent 192
Preconception Care 192
UNDERSTANDING FERTILITY AND
INFERTILITY 193
Conception 193
Infertility 197
PREGNANCY 198
Changes in the Woman’s Body 198
Emotional Responses to Pregnancy 201
FETAL DEVELOPMENT 201
The First Trimester 202
The Second Trimester 203
The Third Trimester 203
Diagnosing Fetal Abnormalities 203
THE IMPORTANCE OF PRENATAL CARE 204
Regular Checkups 204
Blood Tests 205
Prenatal Nutrition 205
Avoiding Drugs and Other Environmental Hazards 205
Prenatal Activity and Exercise 207
Preparing for Birth 208
COMPLICATIONS OF PREGNANCY AND PREGNANCY
LOSS 208
Ectopic Pregnancy 208
Spontaneous Abortion 209
Stillbirth 209
Preeclampsia 209
Placenta Previa 209
Placental Abruption 210
Gestational Diabetes 210
Preterm Labor and Birth 210
Labor Induction 210
Low Birth Weight and Premature Birth 210
Infant Mortality and SIDS 211
Coping with Loss 211
CHILDBIRTH 211
Choices in Childbirth 211
Labor and Delivery 211
The Postpartum Period 214
Tips for Today and the Future 215
Summary 215
For More Information 216
Selected Bibliography 216
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PART THREE
SUBSTANCE USE DISORDERS: MAKING
RESPONSIBLE DECISIONS
10 DRUG USE AND ADDICTION 218
ADDICTION 219
What Is Addiction? 219
Diagnosing Substance Misuse and Addiction 220
The Development of Addiction 221
Behavioral Addictions 221
WHY PEOPLE USE AND MISUSE DRUGS 222
The Allure of Drugs 224
Risk Factors for Drug Misuse and Addiction 224
RISKS ASSOCIATED WITH DRUG MISUSE 226
HOW DRUGS AFFECT THE BODY 226
Changes in Brain Chemistry 226
Physical Factors 227
Psychological Factors 227
Social Factors 227
GROUPS OF PSYCHOACTIVE DRUGS 228
Opioids 228
Central Nervous System Depressants 228
Central Nervous System Stimulants 231
Marijuana and Other Cannabis Products 233
Hallucinogens 234
Inhalants 236
Prescription Drug Misuse 236
New Psychoactive Substances 236
PREVENTING DRUG-RELATED PROBLEMS 237
Drugs, Society, and Families 237
Legalizing Drugs 237
Drug Testing 237
Treating Drug Addiction 238
Preventing Drug Misuse 241
Tips for Today and the Future 242
Summary 242
For More Information 243
Selected Bibliography 244
11 ALCOHOL: THE MOST POPULAR DRUG 246
ALCOHOL AND THE BODY 247
Common Alcoholic Beverages 247
Absorption 247
Metabolism and Excretion 248
Alcohol Intake and Blood Alcohol Concentration 249
ALCOHOL’S IMMEDIATE AND LONG-TERM
EFFECTS 250
Immediate Effects 251
Drinking and Driving 254
Long-Term Effects of Chronic Misuse 255
Alcohol Use during Pregnancy 256
Possible Health Benefits of Alcohol? 257
EXCESSIVE USE OF ALCOHOL 257
Statistics on Alcohol Use 258
Alcohol Use Disorder: From Mild to Severe 258
Binge Drinking 258
Alcoholism (Severe Alcohol Use Disorder) 258
Gender and Ethnic Differences 261
Helping Someone with an Alcohol Problem 263
DRINKING BEHAVIOR AND RESPONSIBILITY 263
Examine Your Drinking Behavior 263
Drink Moderately and Responsibly 264
Promote Responsible Drinking 265
Tips for Today and the Future 266
Summary 266
For More Information 267
Selected Bibliography 267
12 TOBACCO USE 269
WHO USES TOBACCO? 270
Young People and Alternative Tobacco
Products 270
Gender and Smoking 270
Tobacco and Other Factors 272
WHY PEOPLE USE TOBACCO 272
Nicotine Addiction 272
Social and Psychological Factors 273
Genetic Factors 273
Why Start in the First Place? 274
HEALTH HAZARDS 275
Tobacco Smoke: A Toxic Mix 275
The Immediate Effects of Smoking 277
The Long-Term Effects of Smoking 278
Additional Health, Cosmetic, and Economic Concerns
281
Risks Associated with Other Forms of Tobacco Use
282
THE EFFECTS OF SMOKING ON THE
NONSMOKER 284
Environmental Tobacco Smoke 284
Smoking and Pregnancy 286
The Cost of Tobacco Use to Society 286
WHAT CAN BE DONE TO COMBAT SMOKING? 286
Action at the Local Level 286
Action at the State and Federal Levels 287
FDA Regulation of Tobacco 287
International Action 288
Action in the Private Sector 288
Individual Action 288
HOW A TOBACCO USER CAN QUIT 289
Benefits of Quitting 289
Options for Quitting 289
Tips for Today and the Future 291
Summary 291
For More Information 293
Selected Bibliography 293
PART FOUR
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PART FOUR
GETTING FIT
13 NUTRITION BASICS 295
COMPONENTS OF A HEALTHY DIET 296
Energy 297
Proteins—The Basis of Body Structure 298
Fat—Another Essential Nutrient 299
Carbohydrates—An Important Source of Energy 300
Fiber—A Closer Look 304
Vitamins—Organic Micronutrients 304
Minerals—Inorganic Micronutrients 306
Water—Vital but Underappreciated 308
Other Substances in Food 309
NUTRITIONAL GUIDELINES: PLANNING YOUR DIET
309
Dietary Reference Intakes (DRIs) 310
Dietary Guidelines for Americans 310
USDA’s MyPlate 313
DASH Eating Plan 320
Choosing a Plant-Based Diet 320
Dietary Challenges for Various Population Groups 321
A PERSONAL PLAN: MAKING INFORMED CHOICES
ABOUT FOOD 323
Reading Food Labels 323
Calorie Labeling: Restaurants and Vending Machines
323
Dietary Supplements 325
Protecting Yourself against Foodborne Illness 326
Environmental Contaminants 328
Organic Foods 328
Guidelines for Fish Consumption 329
Additives in Food 330
Functional Foods 330
Food Biotechnology 330
Food Allergies and Food Intolerances 331
Tips for Today and the Future 332
Summary 332
For More Information 334
Selected Bibliography 334
14 EXERCISE FOR HEALTH AND FITNESS 341
THE BENEFITS OF EXERCISE 342
Reduced Risk of Premature Death 342
Improved Cardiorespiratory Functioning 343
More Efficient Metabolism and Improved Cell Health
343
Improved Body Composition 343
Disease Prevention and Management 344
Improved Psychological and Emotional Wellness 345
Improved Immune Function 345
Prevention of Injuries and Low-Back Pain 345
Improved Wellness for Life 345
WHAT IS PHYSICAL FITNESS? 346
Cardiorespiratory Endurance 346
Muscular Strength 346
Muscular Endurance 347
Flexibility 347
Body Composition 347
Skill-Related Components of Fitness 347
COMPONENTS OF AN ACTIVE LIFESTYLE 347
Levels of Physical Activity 348
Increasing Physical Activity and Exercise 348
Reducing Sedentary Time 349
DESIGNING YOUR EXERCISE PROGRAM 351
First Steps 351
Cardiorespiratory Endurance Exercise 355
Exercises for Muscular Strength and Endurance 358
Flexibility Exercises 361
Training in Specific Skills 361
Putting It All Together 361
GETTING STARTED AND STAYING ON TRACK 362
Selecting Instructors, Equipment, and Facilities 362
Eating and Drinking for Exercise 364
Managing Your Fitness Program 364
Tips for Today and the Future 367
Summary 367
For More Information 368
Selected Bibliography 368
15 WEIGHT MANAGEMENT 372
EVALUATING BODY WEIGHT
AND BODY COMPOSITION 373
Body Composition 373
Defining Healthy Weight, Overweight, and Obesity 373
Estimating Body Composition 374
Body Mass Index 375
Body Fat Distribution 376
What Is the Right Weight for You? 377
BODY FAT AND WELLNESS 377
Diabetes 377
Heart Disease and Other Chronic Conditions 379
Problems Associated with Very Low Levels of Body Fat
379
HOW DID I GET TO BE MY WEIGHT? 380
Energy Balance Model 380
Carbohydrate-Insulin Model 380
Multi-Factor Model 380
ADOPTING A HEALTHY LIFESTYLE FOR SUCCESSFUL
WEIGHT MANAGEMENT 385
Dietary Patterns and Eating Habits 385
Physical Activity and Exercise 389
Thinking and Emotions 389
Coping Strategies 389
APPROACHES TO OVERCOMING A WEIGHT
PROBLEM 389
Doing It Yourself 389
Diet Books, Websites, and Social Media Programs 391
Dietary Supplements and Diet Aids 391
Weight Loss Programs 391
Prescription Drugs 394
Surgery 395
BODY IMAGE AND EATING DISORDERS 396
Severe Body Image Problems 396
Eating Disorders 396
Positive Body Image: Finding Balance 399
Tips for Today and the Future 400
Summary 400
For More Information 401
Selected Bibliography 401
THE CAUSES OF CANCER 442
The Role of DNA 443
Cancer Promoters 445
Tobacco Use 445
Dietary Factors 445
Inactivity and Obesity 446
Carcinogens in the Environment 446
DETECTING, DIAGNOSING, AND TREATING
CANCER 448
Detecting Cancer 448
Diagnosing Cancer 448
Treating Cancer 450
COMMON TYPES OF CANCER 450
Lung Cancer 452
Colon and Rectal Cancer 452
Breast Cancer 453
Prostate Cancer 455
Cancers of the Female Reproductive Tract 456
Skin Cancer 457
Testicular Cancer 459
Other Cancers 460
NEW AND EMERGING CANCER TREATMENTS 461
Beyond Traditional Treatments 461
Experimental Techniques 462
Support during Cancer Therapy 463
Tips for Today and the Future 463
Summary 463
For More Information 464
Selected Bibliography 464
18 IMMUNITY AND INFECTION 466
THE BODY’S DEFENSE SYSTEM 467
Physical and Chemical Barriers 467
The Immune System: Cells, Tissues, and Organs 467
Immunization 470
Allergy: A Case of Mistaken Identity 472
THE SPREAD OF DISEASE 474
Symptoms and Contagion 474
The Chain of Infection 474
Epidemics and Pandemics 476
PATHOGENS, DISEASES, AND TREATMENTS 477
Bacteria 477
Viruses 484
Fungi 489
Protozoa 490
Parasitic Worms 491
Emerging Infectious Diseases 491
Immune Disorders 492
SUPPORTING YOUR IMMUNE SYSTEM 492
Tips for Today and the Future 493
Summary 493
For More Information 493
Selected Bibliography 494
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PART FIVE
PROTECTING YOURSELF FROM DISEASE
16 CARDIOVASCULAR HEALTH 406
THE CARDIOVASCULAR SYSTEM 407
The Heart 407
The Blood Vessels 409
MAJOR FORMS OF CARDIOVASCULAR DISEASE 410
Atherosclerosis 410
Coronary Artery Disease and Heart Attack 410
Stroke 415
Peripheral Arterial Disease 418
Congestive Heart Failure 418
Other Forms of Heart Disease 419
RISK FACTORS FOR CARDIOVASCULAR DISEASE 420
Major Risk Factors That Can Be Changed 420
Contributing Risk Factors That Can Be Changed 426
Major Risk Factors That Can’t Be Changed 428
Possible Risk Factors Currently Being Studied 429
PROTECTING YOURSELF AGAINST
CARDIOVASCULAR DISEASE 431
Eat Heart-Healthy 431
Exercise Regularly 433
Avoid Tobacco Products 433
Manage Your Blood Pressure, Cholesterol Levels,
and Stress/Anger 433
Tips for Today and the Future 434
Summary 434
For More Information 434
Selected Bibliography 435
17 CANCER 438
BASIC FACTS ABOUT CANCER 439
Tumors 439
Metastasis 439
The Stages of Cancer 440
Remission 440
The Incidence of Cancer 440
19 SEXUALLY TRANSMITTED INFECTIONS 49
Chapter 1: Taking Charge of Your Health
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.
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!
WELLNESS AS A HEALTH GOAL Generations of people
have viewed good health simply as the absence of
disease, and that view largely prevails today. The word
health typically refers to the overall condition of a
person's body or mind and to the presence or absence
of ill ness or injury. 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. 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 in 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 your 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. Thatsame 50-year-oldman
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 well-being
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.
Wellness, therefore, involves conscious decisions
that affect risk factors that contribute to disease or
injury. We can not control risk factors such as age and
family history, but we can control lifestyle behaviors.
Dimensions of Wellness The process of achieving
wellness is continuous and dynamic, involving change
and growth. The encouraging aspect of wellness is
that you can actively pursue it. Here are nine
dimensions of wellness: • Physical • Emotional •
Intellectual • Interpersonal • Cultural • Spiritual •
Environmental • Financial • Occupational These
dimensions are interrelated and may affect each
other, as the following sections explain. Figure 1.1
lists specific qualities and behaviors associated with
each dimension.
Physical Wellness Your physical wellness includes not
just your body’s overall condition and the absence of
disease but also your fitness level and your ability to
care for yourself.
The higher your fitness level, the higher your level of
physical well-being. Similarly, as you develop the
ability to take care of your own physical needs, you
ensure greater physical well-being.
The decisions you make now, and the habits you
develop over your lifetime, will determine the length
and quality of your life.
Emotional Wellness Trust, self-confidence, optimism,
satisfying relationships, and self-esteem are some of
the quali ties of emotional well-being. Emotional
wellness is dynamic and involves the ups and downs
of living. It fluctuates with your intellectual, physical,
spiritual, cultural, and interpersonal health.
Maintaining emotional wellness requires exploring
thoughts and feelings. Self-acceptance is your
personal satisfaction with yourself—it might exclude
society’s expectations—whereas self-esteem relates
this to the way you think others perceive you; self-
confidence can be part of both acceptance and es
teem. Achieving emotional wellness means finding
solutions to emotional problems, with professional
help if necessary.
Intellectual Wellness Those who enjoy intellectual
wellness constantly challenge their minds. An active
mind is essential to wellness because it detects
problems, finds solutions, and directs behavior.
People with active minds of ten discover new things
about themselves.
Interpersonal Wellness Satisfying and supportive
relationships are important to physical and emotional
well-being.
Learning good communication skills, developing the
capacity for intimacy, and cultivating a supportive
network are all important to interpersonal (or social)
well-being. Social well-being requires participating in
and contributing to your community and to society.
Cultural Wellness Cultural wellness refers to the way
you interact with others who are different from you in
terms of ethnicity, religion, gender, sexual orientation,
age, and who you are. It involves creating
relationships with others and their pending judgment
of others’ behavior until you have “walked in their
shoes.” It also includes accepting and valuing the
different cultural ways people interact in the world.
The extent to which you maintain and value cultural
identities is one measure of cultural well-being.
Find the Full Original Textbook (PDF) in the link
below:
CLICK HERE
