An Invitation to Health, Brief Fifth Edition (with Personal Health Self-Assessment with Health Almanac and CengageNOW, InfoTrac Printed Access Card)

480 Pages·2007·44.26 MB·English

by  Dianne Hales

An
Invitation
to Health
Brief
FIFTH EDITION

Dianne Hales
An
Invitation
to Health
Brief
FIFTH EDITION
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An Invitation to Health Brief Fifth Edition
By Dianne Hales
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Library of Congress Control Number: 2006940760
Student Edition
ISBN-13: 978-0-495-11164-1
ISBN-10: 0-495-11164-3
To my husband, Bob,
and my daughter, Julia,
who make every day
an invitation to joy.
BBrriieeff CCoonntteennttss
1
An Invitation to Healthy Change 2
2
Psychological Health 24
3
Personal Stress Management 54
4
The Joy of Fitness 74
5
Personal Nutrition 106
6
Taking Control of Your Weight 136
7
Relationships and Sexuality 162
8
Reproductive Choices 194
9
Preventing Infectious Diseases 228
10
Lowering Your Risk of Major Diseases 262
11
Drug Use, Misuse, and Abuse 296
12
Alcohol and Tobacco Use, Misuse, and Abuse 326
13
Protecting Yourself, Your Rights, and Your Health 362
14
Working Toward a Healthy Environment 388
15
A Lifetime of Health 402
Contents
Making Healthy Changes 14
Understanding Health Behavior 14
1 An Invitation to
Models of Behavioral Change 15
Healthy Change
The Transtheoretical Model 15
The Health Belief Model 18
Real Health 2 FAQ How Can I Change a Bad Health Habit? 18
How You Change 19
Health and Wellness 4
Recovering from a Relapse 21
The Dimensions of Health 5
Learn It / Live It Making Healthy Changes 21
Physical Health 5
Psychological Health 6 Making This Chapter Work for You 22
Spiritual Health 6
Review Questions 22 / Critical Thinking 23 / Media
Social Health 6
Menu 23 / Key Terms 23
Intellectual Health 6
Environmental Health 7
2 Psychological Health
What Is Psychological Health? 26
Emotional Intelligence 27
Spiritual Intelligence 27
The Lessons of Positive Psychology 27
Knowing Your Needs 27
The Power of Self-Esteem 28
The Pursuit of Happiness 28
FAQ How Can I Get Out of a Bad Mood? 29
The State of Our Health 7
Healthy People 2010 7
Healthy Campus 2010 7
FAQ How Healthy Are Young Americans? 7
A Report Card on Student Health 8
Staying Healthy on Campus 8
Unhealthy Habits and Risky Behaviors 11
Personalizing Your Health Care 11
Your Family Health History 11
FAQ Does Gender Matter? 11
Diversity and Health 12
viii ❚ CONTENTS
Spirituality 30
Clarifying Your Values 30
FAQ Can Prayer Keep Us Healthy? 32 3 Personal Stress
Expressing Gratitude 32
Management
Doing Good 33
Feeling in Control 33
What Is Stress? 56
Developing Autonomy 33
Asserting Yourself 34
What Causes Stress? 56
Connecting with Others 34
FAQ Is Stress Hazardous to Physical Health? 57
Overcoming Loneliness 34
Stress and the Heart 58
Facing Shyness and Social Anxiety 35
Stress and Immunity 59
Sleepless in America—And on Campus 35 Stress and Digestion 59
Why Sleep Matters 35 Other Stress Symptoms 59
FAQ How Much Sleep Do I Need? 36
Stress on Campus 59
Understanding Mental Health 37 Students under Stress 60
What Is a Mental Disorder? 37 FAQ How Can I Cope with Test Stress? 60
Mental Health on Campus 37 Minorities Under Stress 61
The Mind-Body Connection 38 Men, Women, and Stress 62
The Mind-Exercise Connection 38
Depressive Disorders 39
FAQ Why Are So Many Young People
Depressed? 39
Gender and Depression 40
Minor Depression 41
Major Depression 41
Treating Depression 41
FAQ Are Antidepressants Dangerous? 42
Bipolar Disorder (Manic Depression) 42
Anxiety Disorders 43
Phobias 43
Panic Attacks and Panic Disorders 43
Generalized Anxiety Disorders 44 Other Personal Stressors 63
Obsessive-Compulsive Disorder 44 FAQ Why Is Everyone So Angry? 63
Job Stress 63
Attention Disorders 44
Illness and Disability 63
Suicide 45 Societal Stressors 64
Suicide in the Young 45 Discrimination 64
FAQ What Leads to Suicide? 46 Defense Mechanisms 66
Suicide Prevention 47 FAQ What Can Help Me Relax? 66
Overcoming Problems of the Mind 48 Stress and Psychological Health 68
Where Can I Turn for Help? 48 Posttraumatic Stress Disorder (PTSD) 68
Types of Therapy 48 Resilience 69
Alternative Mind-Mood Products 50
Organizing Your Time 70
Learn It / Live It Surviving and Thriving 50
Poor Time Management 70
Making This Chapter Work for You 51 FAQ How Can I Better Manage My Time? 70
Overcoming Procrastination 71
Review Questions 51 / Critical Thinking 51 /
Media Menu 52 / Key Terms 52 Learn It / Live It De-Stress Your Life 71
Making This Chapter Work for You 72
Review Questions 72 / Critical Thinking 73 / Media
Menu 73 / Key Terms 73
CONTENTS ❚ ix
Becoming More Flexible 94
The Benefi ts of Flexibility 94
4 The Joy of Fitness Stretching 96
FAQ What Is the Diff erence Between Stretching
and Warming Up? 97
Mind-Body Approaches 97
What Is Physical Fitness? 76 Body Composition 98
Health-Related Fitness 76 Body Mass Index (BMI) 99
Fitness and the Dimensions of Health 76 Waist Circumference 100
Gender, Race, and Fitness 76 Waist-to-Hip Ratio 100
The Inactivity Epidemic 77 Safe and Healthy Workouts 100
The Toll of Sedentary Living 77 Thinking of Temperature 100
Working Out on Campus: Student Bodies in FAQ How Can I Prevent Injuries? 101
Motion 78 Taking Care of Injuries 102
Physical Activity and Health 78 Learn It / Live It Shaping Up 103
Why Exercise? 78
Making This Chapter Work for You 104
FAQ What Are the Latest Exercise Guidelines for
Review Questions 104 / Critical Thinking 104 / Media
Americans? 81
Menu 105 / Key Terms 105
The Principles of Exercise 82
Overload Principle 82
FITT 82
Reversibility Principle 84
5 Personal Nutrition
FAQ How Much Exercise Is Enough? 84
Improving Cardiorespiratory Fitness 84
Target Heart Rate 85
Designing an Aerobic Workout 86 What You Need to Know about Nutrients 108
Your Long-Term Fitness Plan 86 FAQ How Many Calories Do I Need? 108
Aerobic Options 86
Water 110
Building Muscular Fitness 89 Protein 110
Carbohydrates 110
Muscles at Work 90
Fats 112
Designing a Muscle Workout 91
FAQ Are Low-Fat Diets Good for You or
Recovery 93
Not? 113
Core Strength Conditioning 93
Vitamins and Minerals 113
Performance-Enhancing Drugs 93
FAQ Should I Take Supplements? 118
Using the MyPyramid System 118
Consume a Variety of Foods 120
Manage Your Weight 120
Get Physical Every Day 120
Increase Foods from Certain Food Groups 120
Be Finicky About Fats 122
Choose Carbohydrates Wisely 122
Limit Salt 123
If You Drink Alcoholic Beverages, Do So in
Moderation 123
Keep Food Safe to Eat 123
The Way We Eat 123
FAQ Do Men and Women Have Diff erent
Nutritional Needs? 123
Nutrition 101: The Eating Habits of College
Students 124
Dietary Diversity 124