Chapter 1 - Health and Wellness Flashcards
preventable leading cause of death for Canadians
smoking
what is the difference between the terms “health” and “wellness”?
Health generally refers to the overall conditions of the body/mind the presence of illness/injury.
Wellness refers to optimal health and vitality encompassing all dimensions of well being.
what are some main social determinants of health?
- age: biological changes
- income and distribution
- education
- unemployment and job security
- employment and working conditions
- early childhood development
- food insecurity
- housing
- social exclusion
- social safety and network
- health services/status
-sex/gender
-race
-disability
-hormonal imbalances
True of false: the terms health and wellness mean the same thing?
False – although the words are used interchangeably, they have different meanings.
What are some health challenges?
- infectious diseases
- chronic diseases
what are infectious diseases?
caused by invading microorganisms such as bacteria/viruses (rare today)
what are chronic diseases?
long lasting health conditions that don’t go away on their own and often require ongoing management or treatment.
Examples: diabetes, heart disease, asthma, and arthritis.
what is a first past metabolism?
if you take synthetic compounds it goes through the liver, which, over time can cause more stress on the body.
During first-pass metabolism, the liver metabolizes, or breaks down, a significant portion of the drug or substance before it has a chance to reach other parts of the body.
Just because you are ____ for a specific adverse condition/disease, does not mean you will ____
predisposed, acquire it.
life expectancy women VS. Men
women: on average live about four years longer, but have higher rates of disabling health problems, such as arthritis, osteoporosis, and Alzheimer’s
Men: Shorter life expectancy but lower rates of disabling health problems
Height and weight women vs. men
women: Shorter on average, with a lower proportion of muscle; tend to have a pear shape with excess body fat stored in the hips; obesity is more common in women than men
men: Taller on average, with a higher proportion of muscle; tend to have an apple shape with excess body fat stored in the abdomen
Skills and fluencies women vs. men
women: Score better on tests of verbal fluency, speech production, fine motor skills, and visual and working memory
men: Score better on tests of visual-spatial ability (such as the ability to imagine the relationships between shapes and objects when rotated in space)
Heart attacks women vs. men
women: Experience heart attacks about ten years later than men, on average, with a poorer one-year survival rate; more likely to experience atypical heart attack symptoms (such as fatigue, arm and back pain, and difficulty breathing) or silent heart attacks that occur without chest pain
men: Experience heart attacks about ten years earlier than women, on average, with a better one-year survival rate; more likely to have classic heart attack symptoms (such as chest pain)
immune response women vs men
women: stronger immune systems, less susceptible to infection by certain bacteria and viruses but more likely to develop autoimmune diseases, such as lupus
men: weaker immune systems, more susceptible to infection by certain bacteria and viruses, but less likely to develop autoimmune diseases
smoking women vs. men
women: lower rates of smoking than men, but higher risk of lung cancer at a given level of exposure to smoke
men: higher rates of smoking and chewing Tabaco use
alcohol women vs. men
women: become more intoxicated at a given level of alcohol intake
men: become less intoxicated at a given level alcohol intake but are more likely to use or abuse alcohol or to develop alcoholism
stress women vs. men
Women: more likely to react to stress with a tend-and-befriend response that involves social support; may have a longevity advantage because of a reduced risk of stress-related disorders.
Men: more likely to react to stress with aggression or hostility, which may increase the rate of stress-related disorders
what is the difference between gender and sex?
sex is about biology and physical attributes, while gender is about societal and cultural roles and expectations associated with being male, female, or other gender identities.
in terms of life expectancy, which physiology wins?
(hint: biological differences)
Female, but the gap is decreasing
what are some Biological Differences that can influence life expectancy?
females typically have higher levels of estrogen, which can have protective effects on the cardiovascular system. This can reduce the risk of heart disease and related conditions, which are leading causes of death.
on average, who tend to engage more in riskier behavior’s?
(risky behavior’s)
Men.
This includes higher rates of tobacco and alcohol use, reckless driving, and engaging in dangerous occupations or activities. These behaviors can increase the likelihood of accidents and premature mortality.
who is more likely to engage in preventative health measures?
Females.
- regular check ups/screening which contribute to early detection and management of health issues
___ are often socialized to be more stoic and less likely to discuss their health problems or seek help, which can ___ treatment for serious conditions.
men, delay
___ can adapt to ___ in life, making their immune system more ____
women can adapt to stressors in life making their immune system more robust.
What are the contributing factors between men and women in terms of life expectancy?
BIRSFISI:
- Biological Differences
- Risky behaviors
- Females are generally more proactive about seeking medical care
- Social and Environmental Factors
- Immune system
what is BMI?
Body Mass Index. It’s a simple numerical measure often used to assess whether a person has a healthy body weight in relation to their height.
how do you calculate BMI?
by a person’s weight in kilograms by the square of their height in meters.
why should we take BMI with a grain of salt?
it doesn’t consider other factors like muscle mass, bone density, or distribution of weight, which can vary among individuals.
a useful screening tool but should not be the sole determinant of a person’s overall health status.
Depression women VS. men
women: more likely to suffer from depression and to attempt death by suicide
Men: lower rates of depression than women and less likelier to attempt death by suicide, but four times as likely to die by suicide
headaches women vs. men
women: more likely to suffer from migraine and chronic tension headaches
men: more likely to suffer from cluster headaches
STIs women vs. men
women: more likely to be infected during a heterosexual encounter, more likely to suffer severe long term effects such as chronic infection and infertility
men: less likely to be infected during heterosexual encounter
what is wellness?
purposeful, enjoyable living, a lifestyle choice characterized by personal responsibility & optimal enhancement of physical, mental, & spiritual health.
what is a relatively new concept?
wellness
what is wellness more than? and what is it determined by?
Wellness is more than freedom from disease, it means taking steps to prevent illness and living life to the fullest with optimal health and vitality. So, it’s largely determined by the decisions you make about how you will live.
what does a plan for wellness consist of in order for it to be sustainable?
To stick to a plan of wellness, it must be enjoyable. Ex: find exercises that you enjoy doing.
what does non modifiable mean?
everything within your DNA?
cannot be changed.
what does enhanced wellness involve?
making conscious decisions to control risk factors that contribute to disease or injury.
Modifiable risk factors:
behaviors that can be changed, controlled, or modified to reduce the likelihood of developing health problems or experiencing adverse health outcomes.
examples of modifiable risk factors:
- Eat better.
- More sleep
- Less excuses
- mental health care
- stress management
- Drink more water.
- less procrastination
Non modifiable risk factors:
characteristics that cannot be changed or controlled because they are intrinsic to an individual’s biology, genetics, or life circumstances
1.Age
2.Genetics and family history
3.sex/gender
4.Race and ethnicity
5.Inherited conditions
6.Hormonal changes
7.Early life experiences
Dimensions of wellness:
multidimensional concept that encompasses various aspects of an individual’s life. These different dimensions of wellness interact and contribute to overall well-being.
physical dimension of wellness:
relates to the overall health and functioning of the body. It involves factors such as exercise, nutrition, sleep, and the avoidance of harmful habits like smoking and excessive alcohol consumption.
what is the number one reason people are placed in a long term care facility?
lack of strength or losing ability to live on your own.
emotional dimension of wellness:
wellness involves understanding, managing, and effectively expressing one’s feelings and emotions. It includes emotional awareness, self-regulation, stress management, and healthy coping strategies.
intellectual dimension of wellness:
This dimension focuses on cognitive health and mental well-being. It includes intellectual stimulation, lifelong learning, problem-solving, creativity, and maintaining mental clarity.
Interpersonal dimension of wellness:
relates to the quality and depth of an individual’s social connections and relationships. It involves effective communication, strong support networks, healthy boundaries, and positive social interactions.
cultural dimension of wellness:
recognizes the importance of cultural identity, diversity, and inclusion. It involves respect for different cultural backgrounds and an appreciation for the richness of cultural experiences.
spiritual dimension of wellness:
Spiritual wellness is about finding meaning and purpose in life. It may include religious or philosophical beliefs, mindfulness practices, meditation, and a sense of connection to something greater than oneself.
environmental dimension of wellness:
centers on the relationship between individuals and their physical surroundings. It includes responsible stewardship of the environment, living in a clean and safe environment, and promoting sustainability.
financial dimension of wellness:
relates to an individual’s financial stability and security. It involves effective money management, budgeting, saving, and planning, understanding and learning how to manage your money.
occupational dimension of wellness:
focuses on satisfaction and fulfillment in one’s work or chosen occupation. It involves finding a balance between work and leisure, pursuing career goals, and experiencing a sense of purpose in one’s profession
list the 9 dimensions of wellness:
PEIICSEFO:
physical, emotional, intellectual, interpersonal, cultural, spiritual, environmental, financial, occupational
what does it mean to move in the direction of wellness?
cultivating healthy behavior’s and working to overcome unhealthy ones.
what are integral components of achieving wellness and why?
Personal decision making and behavior change
they empower individuals to take an active role in improving their health and well-being.
what is self-efficacy?
belief in your own abilities
what does change depend on?
the belief that you can and will succeed, this is known as self-efficacy.
what is locus of control?
refers to an individual’s belief about the extent to which they have control over their own life events and outcomes.
Internal locus of control
believe that they have a significant degree of control over their own lives. They tend to attribute the outcomes of their actions to their own choices, efforts, and abilities.
what does an internal locus of control lead to?
often leads to a sense of empowerment and self-efficacy. People with an internal locus of control are more likely to set goals, work diligently toward them, and persist in the face of challenges.
External locus of control:
people who believe that factors beyond their control determine the course of their lives. People with an external locus of control for health are less likely to seek preventive health care and are less optimistic about early treatment.
what are people with and external locus of control more likely to attribute their success and failures to?
People with an external locus of control may be more likely to attribute their successes or failures to factors beyond their control, leading to feelings of powerlessness or helplessness.
Identify and overcome fear of the unknown
(barrier to change)
People often resist change because they fear the uncertainty that comes with it.
Overcoming: Educate yourself about the change, gather information, and develop a plan to reduce uncertainty. Break the change into smaller, manageable steps.
lack of motivation (barrier to change)
Barrier: A lack of motivation can hinder change efforts.
Overcoming: Clarify your reasons for wanting the change. Set clear, meaningful goals and create a vision of the benefits that will result from the change. Find inspiration and accountability through support from friends, family, or a coach.
lack of self confidence (barrier to change)
Barrier: Low self-confidence can make change feel daunting.
Overcoming: Build self-confidence by setting achievable goals, tracking your progress, and celebrating your successes. Use positive self-talk and affirmations to boost self-esteem.
Feeling overwhelmed (barrier to change)
Barrier: The perceived enormity of the change can be overwhelming.
Overcoming: Break the change into smaller, manageable steps or tasks. Create a timeline or action plan to help you navigate the process incrementally.
what is a barrier to behavior change?
Social and cultural norms - behavior’s that are expected, accepted, or supported by a group
can make change much harder if constantly working against a person’s best intentions
what does the transtheoretical model suggest? (the stages of change model)
suggests that in order to change target behavior’s, you must move through distinct stages
why is it important to understand what stage of change you are in? (transtheoretical model)
so you can choose appropriate strategies for progressing through the cycle of change.
list the stages of the transtheoretical model:
precontemplation, contemplation, preparation, action, maintenance, termination
“Peter Contemplated Preparing Actions, Maintaining Till Termination”
what are the characteristics of precontemplation?
person has no intention for, and sees no reason to make change
characteristics of contemplation?
person is aware and has the intention to change target behavior’s within 6 months
characteristics of preparation
person plans to take action within a month or is already taking small step to change behavior’s
characteristics of action
person is outwardly making changes to behavior’s which requires time and energy
characteristic of maintenance
person has maintained new, healthier lifestyle for at least 6 months
characteristics of termination
the new behavior’s are adopted and ingrained
how to create a personalized plan for change
- Monitor your behavior and gather data
- Analyze the data and identify patterns
- Devise a plan of action
- Make a personal contract.
what is the SMART principle?
Specific
Measurable
Attainable
Realistic – if not realistic, then why bother?
Time frame specific
