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BHAN155 Exam 1 outline - notes for exam 1

notes for exam 1
Course

Personal Health Management: An Approach for a Lifetime (BHAN 155)

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Academic year: 2018/2019
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University of Delaware

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BHAN155 Exam 1 outline Chapter 1: Impediments to academic performance: Stress Sleep difficulties Anxiety throat Work Internet use Depression Concern for member Extracurricular activities Relationship difficulties Health and health benefits: Healthy choices have immediate benefits. When well nourished, fit, rested, and free from the influence of nicotine, alcohol, and other drugs, more likely to avoid illness, succeed in school, and have supportive relationships and other benefits. Good choices healthier life. The Greatest Public Health Achievements: Vaccinations Motor vehicle safety Workplace safety Control of infectious diseases Reduction in cardiovascular disease and stroke deaths Safe and healthy foods Maternal and infant care Family planning Fluoridated drinking water Recognition of tobacco as a health hazard Models of Health: The Medical Model o Views health status on both the individual and biological or diseased organ perspective The Public Health Model o Views health as a result of the interactions with the social and physical environment Dimensions of Health: Physical health o Body size and functioning Social health o Interpersonal network and successful interaction with others Intellectual health o Ability to think clearly and make responsible decisions Emotional health o Ability to express emotions and maintain a level of Spiritual health o A sense of meaning and purpose in life Environmental health o Appreciation of external environment Determinants of Health (those factors that influence health): Individual behavior o Lack of physical activity, poor nutrition, excessive alcohol consumption, tobacco use Policymaking o Policies that ban smoking, laws that mandate seat belt use in vehicles and helmets on bikes, policies that require you to be vaccinated before enrolling in classes, and laws that prohibit drinking and cell phone use while driving Economic factors o Disadvantages include lacking access to quality education, living in poor housing, being unable to pay for nourishing food, clothes, and shoes Health services o Including physical and mental health and health information Social factors o Social factors and physical conditions in the environment Biology and genetics o Genetically inherited traits, conditions, and disposition to diseases The built environment o Improvements proposed include sidewalks and bike lanes Pollutants and infectious agents o These affect the quality of the air we breathe and our land, water, and foods Healthy People 2020: Attain longer lives free of preventable disease, disability, injury and premature death Achieve health equity, eliminate disparities, and improve health in all groups Create social and physical environments that promote good health for all Promote quality of life and healthy behaviors across all life stages o Learn to counter substituting a desired behavior for an undesired behavior o Control the situation o Change your o Reward yourself o Journal Chapter 2: What is Psychological health? The sum of how we think, feel, relate, and exist in our lives Includes mental, emotional, social, and spiritual dimensions Basic elements of psychologically healthy people: o They feel good about themselves o They feel comfortable with other people and have respect and compassion for others o They control tension and anxiety o They meet the demands of life o They curb hate and guilt o They maintain a positive outlook o They value diversity o They appreciate and respect nature Hierarchy of Needs: These components are if one of the dimensions is out of balance it can affect the others o Self creativity, spirituality, fulfillment of potential o Esteem self respect, respect for others, accomplishment o Social belonging, affection, acceptance o Security shelter, safety, protection o Survival food, water, sleep, exercise, sexual expression Factors that Influence Psychological Health Family Support system Community and Personality Life span and maturity The Connection Psychoneuroimmunology (PNI): the study of the brain and behavior and how they affect the immune system Happiness is a collective term for several states in which individuals embrace the world around them Hopefulness, optimism and contentment appear to reduce the risk of some chronic diseases Strategies to Enhance Psychological Health: Develop a support system Complete required tasks Form realistic expectations Make time for you Maintain physical health Examine problems and seek needed help Get adequate sleep Mood Disorders Chronic mood disorders are disorders that affect how you feel, such as persistent sadness or feelings of euphoria Mood disorders include: o Major depression Sadness, loss of motivation and interest, difficulty concentrating, preoccupation with failures, loss of sex drive, sleeping too much or too little, feeling agitated, withdrawal from friends or family, diminished or increased appetite, weight loss or weight gain o Dysthymic disorder Less severe type of depression, milder, chronic, hard to recognize, characterized fatigue, pessimism, or short temper o Bipolar disorder Characterized alternating mania and depression o Seasonal Affective Disorder (SAD) Type of depression that occurs in winter months when sunlight levels are low Anxiety Disorders Mental illnesses characterized persistent feelings of threat and worry in coping with everyday problems The number one health problem in the US, affecting more than of Americans Generalized Anxiety Disorder o Sufferers are consummate worriers who develop a debilitating level of anxiety Panic disorders Episodic acute stress: occurs when regularly reacting with wild, acute stress about one thing or another Chronic stress: an ongoing state of physiological arousal in response to ongoing or numerous perceived threats Traumatic stress: a physiological and mental response that occurs for a prolonged period of time after a major stressful event in which one may be seriously hurt, killed, or witness horrible things Your response to stress When stress levels are low, the body is often in a state of homeostasis o Balanced physiological state in which all the systems function smoothly Stressors trigger a crisis mode physiological response, after which the body tries to return to homeostasis means of an adaptive response The General Adapation Syndrome o Alarm stage: stressor disrupts stability, temporarily lowering resistance (fight or flight the cerebral cortex triggers the autonomic nervous system response that prepares you for action) o Resistance stage: adaptation resources are mobilized to combat stressor, and body maintains a higher level of resistance o Exhaustion stage: body runs out of adaption energy stores for adjusting to stressor, and resistance drops below normal The Acute Responses More blood flows to the brain senses sharpen Hearing ability increases Perspiration increases Respiration rate increases Digestive system slows as blood supply is diverted to more critical areas ability increases Immune system activity decreases Pupils dilate to bring in more light and increase visual perception Salivation decreases Heart rate and blood pressure increase Liver and fat tissues release substances into the bloodstream More blood flows to muscles tense Urine production decreases Physical Effects of Stress Stress and Cardiovascular Disease o stress impacts heart rate, blood pressure, heart attack, and stroke. Stress is one of the key modifiable risk factors for heart attack Stress and Weight Gain o Higher stress levels may drive us toward food because they may increase cortisol levels in the bloodstream Stress and Alcohol Dependence o New research has found that a specific stress hormone, the factor, is key to development and maintenance of alcohol dependence in animals Stress and Hair Loss o Too much stress can lead to thinning hair, and even baldness Stress and Diabetes o Controlling stress is critical for preventing weight gain and other risk factors for type 2 diabetes as well as for short and diabetes management Stress and Digestive Problems o Causes for digestive disorders are often unknown, but its assumed that an underlying illness, pathogen, injury, or inflammation is present when stress triggers nausea, vomiting, stomach cramps, and gut pain or diarrhea o Some relaxation techniques are particularly helpful in coping with stressors that make digestive problems worse Psychosocial Stressors Adjustment to change Hassles: little things that bug you The toll of relationships Academic and financial pressure Frustrations and conflicts Overload Stressful environments Bias and discrimination Internal Stressors Appraisal and Stress o Helps us recognize and evaluate stress based on past experiences and emotions and o Self esteem is how you feel about yourself o Self efficacy is the belief or confidence in your skills and performance abilities Type A and Type B Personalities o Type A personalities are competitive, perfectionists at increased risk for heart disease o Combines meditation, stretching and breathing exercises Qigong o Involves becoming aware of and learning control qi, or vital energy Tai chi o Meditation in motion Deep breathing Meditation o A relaxation technique that involve deep breathing and concentration Visualization o The creation of mental images to promote relaxation Progressive muscle relaxation Massage therapy o Swedish massage may have beneficial effects on blood pressure and inflammation Biofeedback o A technique using a machine to physical responses to stress Hypnosis o Whether or done someone else, hypnosis can reduce certain types of stress Chapter 3A Benefits of Sleep Sleep restores you both physically and mentally o Certain reparative chemicals are released o The brain is cleared of daily minutiae o Learning is synthesized o Memories are consolidated It conserves body energy Sleep maintains your immune system Sleep helps reduce your risk for cardiovascular disease Sleep contributes to a healthy metabolism and helps regulate hunger Sleep contributes to neurological functioning Sleep improves motor tasks Sleep Cycle The circadian rhythm is the cycle that controls when you sleep, when you wake, and other habitual behaviors It is regulated melatonin, a hormone that induces drowsiness Sleep researchers distinguish between two primary sleep stages: eye movement (NREM) sleep and rapid eye movement (REM) sleep sleep o A state in which you do not have rapid eye movement o Passed through four different stages o Diminishes during the night o Stage 1: in this stage you are drifting off to sleep o Stage 2: this stage has slower brain waves than stage 1, and you are in a deeper sleep state o Stage 3: delta waves slow down, blood pressure and heart rate drop o Stage 4: this is the deepest stage of sleep REM sleep o A state in which you do experience rapid eye movement o Increases during the night o REM sleep is energizing o Dreaming takes place during REM sleep o Brain wave activity is similar to a wakeful state, but your muscles are paralyzed o Your brain processes the experiences you have had and consolidates the information learned that day How much sleep do we need? About hours each night Sleep debt is the total number of hours of missed sleep Naps cannot cancel out sleep debt, but can help improve mood, alertness, and performance o Sleep inertia: characterized cognitive impairment, grogginess, and a disoriented feeling, occurs after 30 minutes of napping How to get a good sleep and for restful sleep o Let there be light o Stay active but avoid exercise before bed o Sleep tight o Create a sleep cave o Condition yourself into better sleep o Make your bedroom a mental escape o Avoid foods and drinks that keep you awake o toss and turn o Get rid of technology in the bedroom o drink large amounts of any liquid before bed o take nonprescribed sleeping pills or nighttime pain medications o get revved up emotional upheavals Sleep Disorders

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BHAN155 Exam 1 outline - notes for exam 1

Course: Personal Health Management: An Approach for a Lifetime (BHAN 155)

101 Documents
Students shared 101 documents in this course

University: University of Delaware

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BHAN155 Exam 1 outline
Chapter 1:
Impediments to academic performance:
Stress
Sleep difficulties
Anxiety
Cold/flu/sore throat
Work
Internet use
Depression
Concern for friend/family member
Extracurricular activities
Relationship difficulties
Health and health benefits:
Healthy choices have immediate benefits.
When you’re well nourished, fit, rested, and free from the influence of nicotine,
alcohol, and other drugs, you’re more likely to avoid illness, succeed in school,
and have supportive relationships and other benefits.
Good choices healthier life.
The Greatest Public Health Achievements:
Vaccinations
Motor vehicle safety
Workplace safety
Control of infectious diseases
Reduction in cardiovascular disease and stroke deaths
Safe and healthy foods
Maternal and infant care
Family planning
Fluoridated drinking water
Recognition of tobacco as a health hazard
Models of Health:
The Medical Model
oViews health status on both the individual and biological or diseased
organ perspective
The Public Health Model
oViews health as a result of the individual’s interactions with the social
and physical environment

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