Core Concepts in Health Book

Establishing a Basis for Wellness
Taking Charge of Your Health     1
Wellness: The New Health Goal     2
The Dimensions of Wellness     2
New Opportunities, New Responsibilities     3
National Wellness Goals: The Healthy People Initiative     5
Health Issues for Diverse Populations     6
Choosing Wellness     11
Factors That Influence Wellness     11
A Wellness Profile     12
How Do You Reach Wellness?     14
Getting Serious About Your Health     14
Building Motivation for Change     15
Enhancing Your Readiness to Change     20
Developing Skills for Change: Creating a Personalized Plan     21
Putting Your Plan into Action     24
Staying with It     24
Being Healthy for Life     25
Making Changes in Your World     25
What Does the Future Hold?     26
Tips for Today     27
Summary     27
Take Action     27
For More Information     28
Selected Bibliography     29
Stress: The Constant Challenge     31
What Is Stress?     32
Physical Responses to Stressors     32
Emotional and Behavioral Responses to Stressors     35
The Stress Experience as a Whole     38
Stress and Disease     38
The General Adaptation Syndrome     39
Allostatic Load     40
Psychoneuroimmunology     40
Links Between Stress and Specific Conditions     40
Common Sources of Stress     42
Major Life Changes     42
Daily Hassles     42
College Stressors     43
Job-Related Stressors     44
Social Stressors     45
Environmental Stressors     46
Internal Stressors     47
Techniques for Managing Stress     47
Social Support     47
Communication     47
Exercise     47
Nutrition     48
Sleep     49
Time Management     49
Strive for Greater Spirituality     51
Confide in Yourself Through Writing     51
Cognitive Techniques     51
Relaxation Techniques     53
Counterproductive Coping Strategies     56
Creating a Personal Plan for Managing Stress     57
Identifying Stressors      57
Designing Your Plan     58
Getting Help     58
Tips for Today     58
Summary     58
Take Action     59
For More Information     59
Behavior Change Strategy: Dealing with Test Anxiety     60
Selected Bibliography     61
Psychological Health     63
What Psychological Health is Not     64
Defining Psychological Health     64
Realism     65
Acceptance     65
Autonomy     65
A Capacity for Intimacy     66
Creativity     66
Meeting Life's Challenges     66
Growing Up Psychologically     66
Achieving Healthy Self-Esteem     68
Being Less Defensive     70
Being Optimistic     71
Maintaining Honest Communication     72
Dealing with Loneliness     73
Dealing with Anger     73
Psychological Disorders     74
Anxiety Disorders     74
Mood Disorders     78
Schizophrenia     82
Models of Human Nature and Therapeutic Change     84
The Biological Model     84
The Behavioral Model      85
The Cognitive Model     86
The Psychodynamic Model     87
Evaluating the Models     87
Getting Help     88
Self-Help     88
Peer Counseling and Support Groups     88
Professional Help     88
Tips for Today     90
Summary     90
Behavior Change Strategy: Dealing with Social Anxiety     91
Take Action     92
For More Information     92
Selected Bibliography     93
Understanding Sexuality
Intimate Relationships and Communication     95
Developing Intimate Relationships     96
Self-Concept and Self-Esteem     96
Friendship     97
Love, Sex, and Intimacy     97
Challenges in Relationships     99
Successful Relationships     101
Unhealthy Relationships     102
Ending a Relationship     102
Communication     102
Nonverbal Communication     102
Communication Skills     103
Gender and Communication     103
Conflict and Conflict Resolution     103
Pairing and Singlehood     106
Choosing a Partner      107
Dating     107
Living Together     107
Same-Sex Partnerships     110
Singlehood     112
Marriage     112
Benefits of Marriage     113
Issues in Marriage     113
The Role of Commitment     114
Separation and Divorce     114
Family Life     114
Becoming a Parent     114
Parenting     115
Single Parents     117
Stepfamilies     117
Successful Families     117
Tips for Today     119
Summary     119
Take Action     120
For More Information     120
Selected Bibliography     121
Sex and Your Body     123
Sexual Anatomy     124
Female Sex Organs     124
Male Sex Organs     125
Hormones and the Reproductive Life Cycle     127
Differentiation of the Embryo     127
Female Sexual Maturation     128
Male Sexual Maturation     132
Aging and Human Sexuality     132
Sexual Functioning     132
Sexual Stimulation     133
The Sexual Response Cycle     133
Sexual Problems     135
Sexual Behavior     137
The Development of Sexual Behavior     137
Sexual Orientation     141
Varieties of Human Sexual Behavior     142
Atypical and Problematic Sexual Behaviors     144
Commercial Sex     144
Responsible Sexual Behavior     146
Tips for Today     147
Summary     147
Take Action     148
For More Information     148
Selected Bibliography     149
Contraception     151
Principles of Contraception     152
Reversible Contraception     154
Oral Contraceptives: The Pill     154
Contraceptive Skin Patch     156
Vaginal Contraceptive Ring     157
Contraceptive Implants     158
Injectable Contraceptives     158
Emergency Contraception     159
The Intrauterine Device (IUD)     160
Male Condoms     161
Female Condoms     162
The Diaphragm with Spermicide     164
Lea's Shield     166
The Cervical Cap     166
The Contraceptive Sponge      166
Vaginal Spermicides     167
Abstinence, Fertility Awareness, and Withdrawal     168
Combining Methods     169
Permanent Contraception: Sterilization     170
Male Sterilization: Vasectomy     171
Female Sterilization     172
Issues in Contraception     174
When Is It OK to Begin Having Sexual Relations?     174
Contraception and Gender Differences     175
Sexuality and Contraception Education and Teenagers     176
Which Contraceptive Method is Right For You?     177
Tips for Today     179
Summary     179
Take Action     180
For More Information     180
Selected Bibliography     181
Abortion     183
The Abortion Issue     184
The History of Abortion in the United States     184
Brent Legal Status     184
Moral Considerations     186
Public Opinion     186
Personal Considerations     189
Current Trends     190
Methods of Abortion     192
Suction Curettage     194
Manual Vacuum Aspiration     194
Abortion After the First Trimester      195
Medical Abortion     195
Complications of Abortion     196
Possible Physical Effects     196
Possible Psychological Effects     196
Decision Making and Unintended Pregnancy     197
Tips for Today     199
Summary     199
Take Action     199
For More Information     200
Selected Bibliography     200
Pregnancy and Childbirth     203
Preparation for Parenthood     204
Deciding to Become a Parent     204
Preconception Care     205
Understanding Fertility     206
Conception     206
Infertility     208
Pregnancy     212
Pregnancy Tests     212
Changes in the Woman's Body     212
Emotional Responses to Pregnancy     214
Fetal Development     214
The Importance of Prenatal Care     220
Complications of Pregnancy and Pregnancy Loss     224
Childbirth     226
Choices in Childbirth     226
Labor and Delivery     226
The Postpartum Period     229
Tips for Today     231
Summary      231
Take Action     232
For More Information     232
Selected Bibliography     233
Making Responsible Decisions: Substance Use and Abuse
The Use and Abuse of Psychoactive Drugs     235
Addictive Behavior     236
What Is Addiction?     236
Characteristics of Addictive Behavior     237
The Development of Addiction     237
Characteristics of People with Addictions     237
Examples of Addictive Behaviors     238
Drug Use, Abuse, and Dependence     239
The Drug Tradition     239
Drug Abuse and Dependence     240
Who Uses Drugs?     241
Why Do People Use Drugs?     242
Risk Factors for Dependence     243
Other Risks of Drug Use     244
How Drugs Affect the Body     246
Changes in Brain Chemistry     246
Drug Factors     246
User Factors     247
Social Factors     248
Representative Psychoactive Drugs     248
Opioids     248
Central Nervous System Depressants     250
Central Nervous System Stimulants     250
Marijuana and Other Cannabis Products      254
Hallucinogens     255
Inhalants     257
Drug Use: The Decades Ahead     258
Drugs, Society, and Families     258
Legalizing Drugs     258
Drug Testing     260
Treatment for Drug Dependence     260
Preventing Drug Abuse     262
The Role of Drugs in Your Life     263
Tips for Today     264
Summary     264
Behavior Change Strategy: Changing Your Drug Habits     265
Take Action     265
For More Information     266
Selected Bibliography     267
The Responsible Use of Alcohol     269
The Nature of Alcohol     270
The Chemistry of Alcohol     270
Absorption     270
Metabolism and Excretion     271
Alcohol Intake and Blood Alcohol Concentration     271
Alcohol and Health     273
The Immediate Effects of Alcohol     273
Drinking and Driving     275
The Effects of Chronic Use     277
The Effects of Alcohol Use During Pregnancy     278
Possible Health Benefits of Alcohol     279
Alcohol Abuse and Dependence     280
Alcohol Abuse      280
Binge Drinking     280
Alcoholism     282
Gender and Ethnic Differences     286
Helping Someone with an Alcohol Problem     288
Drinking Behavior and Responsibility     288
Examine Your Attitudes About Alcohol Use     288
Examine Your Drinking Behavior     288
Drink Moderately and Responsibly     290
Promote Responsible Drinking in Others     290
Tips for Today     292
Summary     292
Behavior Change Strategy: Developing Responsible Drinking Habits     293
Take Action     294
For More Information     294
Selected Bibliography     295
Toward a Tobacco-Free Society     297
Why People Use Tobacco     298
Nicotine Addiction     298
Social and Psychological Factors     301
Genetic Factors     301
Why Start in the First Place?     301
Who Uses Tobacco?     303
Health Hazards     304
Tobacco Smoke: A Toxic Mix     304
The Immediate Effects of Smoking     307
The Long-Term Effects of Smoking     307
Other Forms of Tobacco Use      311
The Effects of Smoking on the Nonsmoker     313
Environmental Tobacco Smoke     314
Smoking and Pregnancy     315
The Cost of Tobacco Use to Society     315
What Can Be Done?     317
Action at the Local Level     317
Action at the State and Federal Levels     317
International Action     317
Action in the Private Sector     318
Individual Action     318
Controlling the Tobacco Companies     319
How a Tobacco User Can Quit     3
The Benefits of Quitting     319
Options for Quitting     320
Tips for Today     322
Behavior Change Strategy: Kicking the Tobacco Habit     322
Summary     323
Take Action     324
For More Information     324
Selected Bibliography     325
Getting Fit
Nutrition Basics     327
Nutritional Requirements: Components of a Healthy Diet     328
Proteins-The Basis of Body Structure     329
Fats-Essential in Small Amounts     330
Carbohydrates-An Ideal Source of Energy     334
Fiber-A Closer Look     337
Vitamins-Organic Micro nutrients      338
Minerals-Inorganic Micronutrients     340
Water-Vital but Often Ignored     340
Other Substances in Food     340
Nutritional Guidelines: Planning Your Diet     343
Dietary Reference Intakes (DRIs)     343
Dietary Guidelines for Americans     344
USDA's MyPyramid     350
The Vegetarian Alternative     354
Dietary Challenges for Special Population Groups     356
A Personal Plan: Making Informed Choices About Food     357
Reading Food Labels     357
Reading Dietary Supplement Labels     357
Protecting Yourself Against Foodborne Illness     360
Environmental Contaminants and Organic Foods     363
Additives in Food     364
Food Irradiation     365
Genetically Modified Foods     365
Food Allergies and Food Intolerances     366
Staying Committed to a Healthy Diet     366
Tips for Today     368
Summary     368
Behavior Change Strategy: Improving Your Diet
By Choosing Healthy Beverages     369
Take Action     369
For More Information     370
Selected Bibliography     371
Exercise for Health and Fitness     377
What is Physical Fitness?     378
Cardiorespiratory Endurance     378
Muscular Strength     379
Muscular Endurance     380
Flexibility     380
Body Composition     380
The Benefits of Exercise     380
Improved Cardiorespiratory Functioning     380
More Efficient Metabolism     380
Improved Body Composition     381
Disease Prevention and Management     382
Improved Psychological and Emotional Wellness     383
Improved Immune Function     383
Prevention of Injuries and Low-Back Pain     383
Improved Wellness over the Life Span     384
Designing Your Exercise Program     384
Physical Activity and Exercise for Health and Fitness     386
First Steps     388
Cardiorespiratory Endurance Exercises     391
Developing Muscular Strength and Endurance     393
Flexibility Exercises     395
Training in Specific Skills     397
Putting It All Together     397
Getting Started and Staying on Track     398
Selecting Instructors, Equipment, and Facilities     398
Eating and Drinking for Exercise     400
Managing Your Fitness Program     400
Tips for Today     405
Summary     405
Behavior Change Strategy: Planning a Personal Exercise Program     406
Take Action     407
For More Information     408
Selected Bibliography     409
Weight Management     411
Basic Concepts of Weight Management     412
Body Composition     412
Energy Balance     413
Evaluating Body Weight and Body Composition     414
Excess Body Fat and Wellness     416
What Is the Right Weight for You?     419
Factors Contributing to Excess Body Fat     419
Genetic Factors     419
Physiological Factors     420
Lifestyle Factors     421
Psychosocial Factors     423
Adopting a Healthy Lifestyle for Successful Weight Management     423
Diet and Eating Habits     423
Physical Activity and Exercise     427
Thinking and Emotions     427
Coping Strategies     428
Approaches to Overcoming a Weight Problem     428
Doing It Yourself     428
Diet Books      430
Dietary Supplements and Diet Aids     430
Weight-Loss Programs     433
Prescription Drugs     433
Surgery     434
Psychological Help     435
Body Image     435
Severe Body Image Problems     435
Acceptance and Change     436
Eating Disorders     437
Factors in Developing an Eating Disorder     437
Anorexia Nervosa     438
Bulimia Nervosa     438
Binge-Eating Disorder     439
Borderline Disordered Eating     439
Treating Eating Disorders     439
Today's Challenge     439
Tips for Today     440
Summary     440
Behavior Change Strategy: A Weight-Management Program     441
Take Action     442
A For More Information     442
Selected Bibliography     443
Protecting Yourself from Disease
Cardiovascular Health     445
The Cardiovascular System     446
Risks Factors for Cardiovascular Disease     447
Major Risk Factors That Can Be Changed     448
Contributing Risk Factors That Can Be Changed     453
Major Risk Factors That Can't Be Changed      455
Possible Risk Factors Currently Being Studied     456
Major Forms of Cardiovascular Disease     460
Atherosclerosis     460
Heart Disease and Heart Attack     461
Stroke     464
Peripheral Arterial Disease     466
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