Table of Contents

Contents 1 Accessing Your Health 1 Why Health, Why Now? 2 Choosing Health Now Has Immediate Benefits 2 Choosing Health Now Leads to Many Long-Term Rewards 2 Choosing Health Now Benefits Others 4 What Is Health? 4 Models of Health 4 Wellness and the Dimensions of Health 6 What Influences Health? 7 Individual Behaviour 8 Biology and Genetics 8 Social Factors 9 Access to Quality Health Services 11 Policymaking 11 Health Disparities 11 How Can You Improve Your Health Behaviours? 11 Models of Behaviour Change 11 Step One: Increase Your Awareness 14 Step Two: Contemplate Change 14 Step Three: Prepare for Change 17 Step Four: Take Action to Change 19 Let's Get Started! 20 Assessyourself How Healthy Are You? 21 SUMMARY 24 2 Promoting and Preserving Your Psychological Health 26 What Is Psychological Health? 27 Mental Health 28 Emotional Health 28 Social Health 29 Spiritual Health 30 Factors That Influence Psychological Health 30 Family 30 Support System 30 Community 31 Self-Efficacy and Self-Esteem 31 Personality 31 Life Span and Maturity 32 The Mind-Body Connection 33 Strategies to Enhance Psychological Health 33 When Psychological Health Deteriorates 34 Mental Health Threats to College Students 35 Mood Disorders 35 Major Depression 35 Dysthymic Disorder 36 Bipolar Disorder 37 Seasonal Affective Disorder (SAD) 37 What Causes Mood Disorders? 37 Anxiety Disorders 37 Generalised Anxiety Disorder (GAD) 38 Panic Disorders 38 Phobic Disorders 38 Obsessive-Compulsive Disorder (OCD) 38 Post-Traumatic Stress Disorder (PTSD) 39 What Causes Anxiety Disorders? 39 Personality Disorders 39 Schizophrenia 40 Suicide: Giving Up on Life 40 Warning Signs of Suicide 40 Preventing Suicide 41 Seeking Professional Help for Psychological Problems 42 Mental Illness Stigma 42 Getting Evaluated for Treatment 43 Mental Health Professionals 43 What to Expect in Therapy 45 Pharmacological Treatment 45 Assessyourself Staying Psychologically Healthy: Test Your Coping Skills 46 SUMMARY 47 FOCUS On Enhancing Your Body Image 50 What Is Body Image? 51 Many Factors Influence Body Image 51 How Can I Build a More Positive Body Image? 53 Some People Develop Body Image Disorders 53 What Is Disordered Eating? 54 Some People Develop Eating Disorders 55 How Can You Help Someone with Disordered Eating? 58 Can Exercise Be Unhealthy? 58 Some People Develop Exercise Disorders 59 Assessyourself Are Your Efforts to Be Thin Sensible-Or Spinning Out of Control? 60 3 Managing Stress and Coping with Life's Challenges 61 What Is Stress? 62 Your Body's Stress Response 63 The General Adaptation Syndrome 63 Lifetime Effects of Stress 65 Physical Effects of Stress 66 Intellectual Effects of Stress 67 Psychological Effects of Stress 77 What Causes Stress? 68 Psychosocial Stressors 68 Internal Stressors 71 Are Internal Stressors Inescapable? 72 Managing Stress in College 73 Practicing Mental Work to Reduce Stress 74 Developing a Support Network 75 Cultivating Your Spiritual Side 75 Managing Emotional Responses 75 Taking Physical Action 76 Managing Your Time 77 Consider Downshifting 78 Relaxation Techniques for Stress Management 79 Assessyourself How Stressed Are You? 83 SUMMARY 86 4 Considering Your Reproductive Choices 88 Basic Principles of Birth Control 89 Barrier Methods 90 Male Condom 90 Female Condom 92 Jellies, Creams, Foams, Suppositories, and Film 93 Diaphragm with Spermicidal Jelly or Cream 94 Cervical Cap with Spermicidal Jelly or Cream 94 Contraceptive Sponge 95 Hormonal Methods 95 Oral Contraceptives 95 Progestin-Only Pills 97 Contraceptive Skin Patch 97 Vaginal Contraceptive Ring 98 Contraceptive Injections 98 Contraceptive Implants 99 Intrauterine Contraceptives 99 ParaGard and Mirena IUDs 99 Emergency Contraception 100 Behavioural Methods 100 Withdrawal 101 Abstinence and "Outercourse" 101 Fertility Awareness Methods 101 Surgical Methods 102 Female Sterilisation 102 Male Sterilisation 103 Choosing a Method of Contraception 103 Abortion 104 The Debate over Abortion 105 Emotional Aspects of Abortion 105 Methods of Abortion 105 Looking Ahead to Pregnancy and Parenthood 106 Emotional Health 107 Financial Evaluation 107 Physical Health: Paternal Health 107 Physical Health: Maternal Health 107 Pregnancy 108 The Process of Pregnancy 108 Prenatal Care 110 Childbirth 112 Labor and Delivery 112 Complications of Pregnancy and Childbirth 113 The Postpartum Period 114 Infertility 114 Causes in Women 115 Causes in Men 115 Infertility Treatments 115 Gestational Surrogacy 116 Adoption 116 Sexually Transmitted Infections (STIs) 117 What's Your Risk? 117 Routes of Transmission 117 Chlamydia 118 Gonorrhoea 119 Syphilis 120 Herpes 121 Human Papillomavirus (HPV) and Genital Warts 122 Candidiasis (Moniliasis) 122 Trichomoniasis 122 Pubic Lice 123 HIV/AIDS 123 How HIV Is Transmitted 124 Signs and Symptoms of HIV/AIDS 125 Testing for HIV 125 New Hope and Treatments 126 Preventing HIV Infection 126 Assessyourself Are You Comfortable with Your Contraception? 127 Assessyourself STIs: Do You Really Know What You Think You Know? 128 SUMMARY 130 5 Recognising and Avoiding Addiction and Drug Abuse 133 What Is Addiction? 134 The Process of Addiction 134 Habit versus Addiction 135 Addiction Affects Family and Friends 135 Addictive Behaviours 136 Disordered Gambling 136 Compulsive Buying Disorder 137 Exercise Addiction 137 Technology Addictions 138 What Is a Drug? 139 How Drugs Affect the Brain 139 Types of Drugs 140 Routes of Drug Administration 140 Drug Interactions 141 Drug Misuse and Abuse 141 Abuse of Over-the-Counter Drugs 141 Prescription Drug Abuse 142 College Students and Prescription Drug Abuse 142 Illicit Drugs 143 Illicit Drug Use on Campus 143 Common Drugs of Abuse 144 Stimulants 144 Marijuana and Other Cannabinoids 148 Narcotics and Depressants 151 Benzodiazepines and Barbiturates 152 Hallucinogens 153 Inhalants 155 Anabolic Steroids 155 Treatment and Recovery 156 Treatment Approaches 156 Drug Treatment and Recovery for College Students 157 Addressing Drug Misuse and Abuse in the United States 158 Harm Reduction Strategies 158 Assessyourself Do You Have a Problem with Drugs? 159 SUMMARY 160 6 Drinking Alcohol Responsibly and Ending Tobacco Use 162 Alcohol: An Overview 163 Alcohol and College Students 163 High-Risk Drinking and College Students 164 Efforts to Reduce Student Drinking 165 Alcohol in the Body 166 The Chemistry and Potency of Alcohol 166 Absorption and Metabolism 166 Blood Alcohol Concentration 168 Alcohol and Your Health 170 Immediate and Short-Term Effects of Alcohol 170 Long-Term Effects of Alcohol 172 Alcohol and Pregnancy 173 Drinking and Driving 173 Abuse and Dependence 174 Identifying an Alcoholic 174 The Causes of Alcohol Abuse and Alcoholism 174 Women and Alcoholism 175 Alcohol and Prescription Drug Abuse 176 Costs to Society 176 Treating Alcoholism 176 Treatment Programs 177 Relapse 177 Tobacco Use in the United States 177 Tobacco and Social Issues 177 College Students and Tobacco Use 178 Tobacco and Its Effects 179 Nicotine 179 Tar and Carbon Monoxide 180 Tobacco Addiction 181 Tobacco Products 181 Health Hazards of Tobacco Products 182 Cancer 183 Cardiovascular Disease 183 Respiratory Disorders 184 Sexual Dysfunction and Fertility Problems 184 Unique Risks for Women 184 Other Health Effects 185 Environmental Tobacco Smoke 185 Risks from Environmental Tobacco Smoke 185 Tobacco Use and Prevention Policies 185 Quitting 186 Breaking the Nicotine Addiction 186 Benefits of Quitting 188 Assessyourself Alcohol and Tobacco: Are Your Habits Placing You at Risk? 190 SUMMARY 192 7 Eating for a Healthier You 194 Essential Nutrients for Health 195 Recommended Intakes for Nutrients 195 Calories 196 Water: A Crucial Nutrient 196 Proteins 197 Carbohydrates 198 Fats 200 Vitamins 203 Minerals 207 How Can I Eat More Healthfully? 210 Dietary Guidelines for Americans, 2010 210 MyPlate Food Guidance System 211 Choose Foods Wisely-Read the Labels 212 Vegetarianism: A Healthy Diet? 214 Supplements: Research on the Daily Dose 214 Choosing Organic or Locally Grown Foods 215 Eating Well in College 216 Food Safety: A Growing Concern 217 Foodborne Illnesses 217 Avoiding Risks in the Home 219 Food Sensitivities 219 Genetically Modified Food Crops 220 Assessyourself How Healthy Are Your Eating Habits? 222 SUMMARY 224 FOCUS On Minimising Your Risk for Diabetes 226 What Is Diabetes? 227 In Healthy People, Glucose Is Taken Up Efficiently by Body Cells 227 Type 1 Diabetes Is an Immune Disorder 228 Type 2 Diabetes Is a Metabolic Disorder 229 Pre-Diabetes Can Lead to Type 2 Diabetes 230 Gestational Diabetes Develops during Pregnancy 230 What Are the Symptoms of Diabetes? 231 Diabetes Can Have Severe Complications 231 Blood Tests Diagnose and Monitor Diabetes 232 How Is Diabetes Treated? 233 Lifestyle Changes Can Improve Glucose Levels 233 Oral Medications and Weight Loss Surgery Can Help 234 Assessyourself Are You at Risk for Diabetes? 235 8 Reaching and Maintaining a Healthy Weight 236 Factors Contributing to Overweight and Obesity 238 Genetic and Physiological Factors 239 Environmental Factors 242 Psychosocial and Socioeconomic Factors 243 Lack of Physical Activity 243 Assessing Body Weight and Body Composition 245 Body Mass Index (BMI) 245 Waist Circumference and Ratio Measurements 247 Measures of Body Fat 247 Managing Your Weight 248 Improving Your Eating Habits 249 Understanding Calories and Energy Balance 250 Including Exercise 252 Some Perspective on Weight Control Efforts 253 Considering Drastic Weight-Loss Measures 253 Trying to Gain Weight 257 Assessyourself Are You Ready to Jump Start Your Weight Loss? 258 SUMMARY 261 9 Improving Your Personal Fitness 263 Physical Activity for Health 264 Reduced Risk of Cardiovascular Diseases 265 Reduced Risk of Metabolic Syndrome and Type 2 Diabetes 266 Reduced Cancer Risk 266 Improved Bone Mass and Reduced Risk of Osteoporosis 267 Improved Weight Management 267 Improved Immunity 267 Improved Mental Health and Stress Management 268 Longer Life Span 268 Physical Activity for Fitness and Performance 268 Health-Related Components of Physical Fitness 268 Skill-Related Components of Physical Fitness 269 Getting Motivated and Committing to Your Physical Fitness 270 What If I Have Been Inactive for a While? 270 Overcoming Common Obstacles to Physical Activity 270 Incorporating Physical Activity in Your Life 271 Creating Your Own Fitness Program 271 Principles of Fitness Training: FITT 273 The FITT Principle for Cardiorespiratory Fitness 273 The FITT Principle for Muscular Strength and Endurance 275 The FITT Principle for Flexibility 277 Implementing Your Fitness Program 277 Develop a Progressive Plan 277 Design Your Exercise Session 277 Explore Activities That Develop Multiple Components of Fitness 279 Preventing and Treating Fitness-Related Injuries 280 Treating Injuries 281 Preventing Injuries 282 Assessyourself How Physically Fit Are You? 284 SUMMARY 286 Answers to Chapter Review Questions 288 References 289 Index 304