Taking charge of health, Phycological health, Nutrition basics, exercise Flashcards
def of health
-the overall condition of body or mind and the presence or absence of illness or injury.
• Your health is a state you are in at a particular period of time
def of wellness
optimal health and vitality, encompassing al the dimensions of well-being.
-A deliberate lifestyle choice characterized by personal responsibility and optimal enhancement of physical, mental, and spiritual health
• Purposeful, fulfilling, enjoyable living
• An active process through which people become aware of, and make choices toward, a more successful existence.
• Wellness is the process of making the choices in your everyday life in the pursuit of optimum health
def of gender
The roles, behaviours, activities, and attributes that a given society considers appropriate for men and women.
def of gene
A package of hereditary material that defines an individual’s unique traits.
def of genome
The complete set of genetic material in an individual’s cells.
def of chronic disease
A disease that develops and continues over a long period of time; usually caused by a variety of factors, including lifestyle factors.
infectious disease
A disease that can spread from person to person caused by microorganisms such as bacteria and viruses.
def of social determinants of health
Factors that influence the health of individuals or groups
def of locus of control
The figurative “place” a person designates as the source of responsibility for the events in his or her life.
def of self-efficacy
The belief in one’s ability to take action and perform a specific behaviour.
def of sex
The biological and physiological characteristics that define men and women.
def of target behaviour
An isolated behaviour selected as the object for a behaviour change program.
def of risk factors
Conditions that increase a person’s chances of disease or injury
def of health promotion
A process of enabling people to increase control over and improve their health
How do health and professional goals affect the body
Each contributes, in its own way, to your health and well-being. Not just to be healthy, but to pursue a state of overall wellness
How has the concept of health evolved over the years
- moved from the Medical model to the Wellness model
- This was the first time health was seen as more than just the absence of disease, and not just a statistic saying people were living longer.
health is a result of four main elements:
1) Human biology
2) Environment
3) Lifestyle
4) Healthcare organizations
What is the epidemiological evidence about ‘A new perspective on the health of Canadians’
Promoted the Focus on Lifestyle and Environmental Factors on Health with a view to promoting prevention rather than treatment – focused medicine.
Epidemiological evidence says that a particular exposure causes a particular harm within a certain population. Importantly, it quantifies: it says how often the exposure causes the harm.
Difference between health and wellness explained
- Health: A predisposition to heart disease, diagnosis of type I diabetes at an early age, or an unexpected brain injury.
- Wellness: Making the choice to eat a balanced diet, exercise more often, and schedule regular doctor visits.
What are the 8 dimensions of wellness and examples:
• Physical (Working out, good sleep)
• Emotional (Copping skills, proccess emotions, effective communication skills)
• Intellectual (Relationships, identity, responsible citezen)
• Interpersonal (New skill, creative activity)
• Spiritual (Religon, purpose to life, values an beliefs)
• Environmental (Stimulation social spaces,
eco friendly)
• Vocational/Occupational (Satisfactoin with work,
Life balance, define your own societal roles)
• Financial (Short-long term goals, budget)
Is health static of dynamic
• Health is dynamic
• It fluctuates, shifts and changes sometimes without warning.
-The balance between mind, body, spirit and social harmony can tip and health falls towards a deficit.
The primary determinants of health:
social, economic, and physical environments, along with the person’s individual characteristics and behaviors without distinction of: Geographic Locality, Income and Income Distribution, Education, Unemployment and Job Security, Early Childhood Development, Food Insecurity, Housing , Gender, Social Safety Network, Employment and working conditions, Social exclusion, First Nations Status, Race, Ethnicity, Health Services, Religion, Political Belief, Disability, Sexual Orientation, and/or Economic or Social Development.
What are some social detriments to health:
-Income and Education
• Inequalities in income and education underlie many of the health disparities among Canadians.
-Disability
• Individuals with a disability have activity limitations, use assistance, or perceive themselves as having a disability.
-Geographic Location
• About one in five Canadians live in rural locations—with fewer than 1000 residents and with less than 400 people per square kilometer.
-Sexual Orientation
• Approximately 3% of Canadians aged 18+ identify
themselves as homosexual or bisexual. These individuals with diverse sexual orientations also have varied health concerns.
Examples of social detriments to health between sex and gender
difference in:
- life expectancy
- height and weight
- skills and finances
- heart attacks
- strokes
- immune response
- smoking
- alcohol
- stress
- depression
- headaches
- STI’s
How many ethnic origins identified in the most recent Canadian National Household Survey
over 200
What are some health disparities among ethnic minorities
- ethnic minorities have higher rates of death and disability due to a number of factors, including a complex mix of genetic variations, environmental factors, and health behaviours
- Ethnic groups may vary in health-related behaviours such as diet, tobacco and alcohol uses, copying strategies and these behaviours can have both positive and negative implications.
- Some people are genetically predisposed to certain health problems, or have made lifestyle choices which affect their health
- Sometimes interactions with our environment can affect our health
What are the Potential Dangers of Talking About Health Issues in Diverse Populations
- Stereotyping, by talking about groups rather than individuals.
- Over-generalizing, by ignoring the extensive biological and cultural diversity that exists among people that are grouped together
What are the top 3 causes of death in Canada
- Cancer
- Heart disease
- Stroke
The life expectancy in the early 1900’s to now, what measures have been taken to reduce deaths? -
Vaccinations, control of infectious diseases, fluoridation of water safe work place, reccognition of tabacco on health
what is responsible today for more than half of all deaths of North Americans?
Top 3: Cancer, heart disease, stokes.
The Pan-Canadian Healthy Living Strategy framework
- focuses on preventing chronic disease and promoting good health by helping sectors align and coordinate work efforts to address common risk factors such as physical inactivity and unhealthy eating.
- The goal was to address the diseases’ common, preventable risk factors (physical inactivity, unhealthy diet, and tobacco use) and the underlying conditions in society that contribute to them (social determinants such as income, employment, education, geography, isolation, social exclusion).
genome
the complete set of genetic material in an individuals cells.
• Your genome consists of the complete set of genetic material in your cells; it contains about 20,000 genes, half from each of your parents.
• The human genome varies slightly from person to person, and many differences do not affect health.
genes
the basic units of heredity, section so genetic material containing chemical instructions for making a particular protein
behaviour change
A lifestyle-management process that involves cultivating healthy behaviours and working to overcome unhealthy ones.
• One may be being physically active and choose a healthy diet, but binge drink weekly, which puts your health at risk.
target behaviour
An isolated behaviour as the subject of a behaviour change program
self-efficacy
The belief in your ability to take action and perform a specific task
What has an influence on wellness
- Our behaviour, family history, environment, and access to health care are all important influences on wellness.
- Scientific research is continuously revealing new connections between our habits and health.
What can genome differences affect in the human body
- The human genome varies slightly from person to person, and many differences do not affect health.
- However, some differences do have important implications for health; knowing your family health history can help you determine which conditions may be of special concern for you.
- Errors in our genes are responsible for about 3,500 clearly hereditary conditions. Altered genes also play a part in heart disease, cancer, stroke, diabetes, and many other common conditions.
How can you get serious about you health (4 main steps)
- understanding that the behaviour is a problem and that it can be changed.
- Examine your current health habits. How is your lifestyle affecting your health today.
- Choose a target behaviour.
- Learn about your target behaviour.
1. What are the risks and benefits of this behaviour—both now and in the future?
2. How is your target behaviour affecting your level of wellness today?
3. What diseases or conditions does this behaviour place you at risk for?
4. What effect would changing your behaviour have on your health? - Find help: Get outside help for changing behaviours that may be deeply rooted or too serious to be addressed alone.
Evaluating Sources of Health Information: General Strategies
• Go to the original source
• Watch for misleading language
• Distinguish between research reports and public health advice
• Remember that anecdotes are not facts
• Be skeptical
• Make choices that are right for you
What is the source of information?
• How often is the site updated?
• What do other sources say about a topic?
• Does the site conform to any set of guidelines or criteria for quality or accuracy?
What is critical reflexion?
Kind of when we think back about somehting we did and think what we might do differently next time. It more about when we look at events and experiences and how the have affected our personal growth. What happened, what did I learn, how will I apply this in the future.
1. What 2. So what 3. Now what
What is the difference between the growth and fixed mindset?
Fixed: I suck at this so there is no point in continuing to practice.
Growth: I can get better through practice and learning.
What are the pros and cons of lifestyle change?
- In the short term, an inactive lifestyle allows you more time to watch TV and hang out with friends, but it leaves you less physically fit and less able to participate in recreational activities
- In the long term, it increases the risk of weight gain, heart disease, cancer, stroke, and premature death
How can you build motivation to change?
- Self-efficacy is your belief in your ability to take action and perform a specific task
- Locus of control (do you believe you are responsible for the events in your life?)
- Use visualization and self-talk (visualize yourself successfully engaging in a new, health behaviour.)
- Identify role models and other supportive individuals
- Identify and overcome barriers to change (Make a list of problems and challenges, list the short-term costs of behaviour change identified in your analysis of the pros and cons to change.
What is the difference between internal and external efficacy?
• People who believe they are in control of their own lives are said to have an internal locus of control. An external locus of control refers to the perception that outside influences—heredity, friends and family, luck, environment, fate, and chance—determine life events. • For lifestyle management, an internal locus of control is an advantage because it reinforces motivation and commitment. An external locus of control on the contrary, can sabotage efforts to change behaviour.
What is the Transtheoretical model of behaviour change?
An effective approach to lifestyle self-management
• You move through distinct stages as you work to change your target behaviour
• This approach can help you enhance your readiness and intention to change
What are the stages of the Transtheoretical model of behaviour change?
• Precontemplation, in which people may deny a problem or feel powerless to change it.
○ Precontemplation (no intention to change)
• Contemplation, in which people recognize they have a problem.
○ Contemplation (aware of problem, will act within 6 months.
• Preparation, involving the creation of a specific plan of action.
○ Preparation (will act within 1-month, small changes now)
• Action, the phase in which change happens.
○ Action (outwardly modify behaviour and environment)
• Maintenance, a period after a goal has been reached during which people struggle against lapses and relapses. People in this stage have maintained the new behaviour for at least 6 months.
○ Maintenance (maintained behaviour for 6 months)
• Termination, when the problem and the temptation to relapse no longer exist.
Termination (no longer tempted to lapse back into old behaviour)
What are some limitations of the Transtheoretical model of behaviour change?
Some limitations:
The theory ignores the social context in which change occurs, such as socio economic status and income.
There is no clear sense for how much time is needed for each stage, or how long a person can remain in a stage.
The model assumes that individuals make clear and logical plans in their decision-making process when this is not always true.
What is relapse and how can you deal with it?
• Progression through stages is not always linear
• Often several attempts are made before a behaviour is
changed
• Conceptualize the changes as a spiral in which people may cycle back through previous stages
- Forgive yourself
- Give yourself credit for the progress you have already made
- Move on - Learn from relapse and use that knowledge to deal with potential setbacks in the future.
How to put change in action
- When you are ready to make a change, you will need to develop a plan
- Your plan will identify goals, potential problems, and rewards
What is step 1 of a lifestyle change plan?
- Record your target behaviour on each occurrence, including:
- what the activity was
- when and where it happened
- what you were doing
- how you felt at the time
What is step 2 of a lifestyle change plan?
- Identify triggers for your behaviours
- Note connections between your feelings and external cues
- Time of day, location, situation, actions of others
- Analyze the data and identify patterns.
What is step 3 of a lifestyle change plan (SMART)?
Set a goal
• Specific: Do not be vague: objectives in clear terms, such as “eat 500 milliliters of vegetables.
• Measurable: Give your goal a number: Recognize that your progress will be easier if you record and track them make them quantifiable (give your goal a number).
• Attainable: Recognize your limits: Set goals that are within your physical limits.
• Realistic: Manage your expectations: Manage your expectations in a logical and realistic manner.
• Time frame specific: How long will it take?
What is step 4 of a lifestyle change plan?
- Get what you need
- Modify your environment
- Control related habits
- Reward yourself
- Involve the people around you
- Plan for challenges
What is step 5 of a lifestyle change plan?
- Include a statement of your goal and your commitment to reaching it:
- When will you start?
- How will you measure your progress?
- What strategies will you use to promote change?
- What date do you expect to be successful?
How to stay with the lifestyle change?
Staying with it:
• Understanding the social influences and the support you receive from them.
• Ensuring a high level of motivation and commitment.
• A choice of technique or level of effort may need to be reconsidered.
• Stress can foil a successful behaviour change.
• Procrastinating, rationalizing, and blaming are games people play to avoid making changes.
○ Procrastinating: “It’s Friday already, I might as well wait until Monday”
○ Blaming: “I couldn’t go for a run today because Carl forgot my running shoes in his car”
○ Rationalizing: “I wanted to eat more green vegetables today but didn’t have the time to go to the grocery store”
-Self‐efficacy
Refers to your belief in your ability to successfully take action and perform a specific task.
• agoraphobia
An anxiety disorder characterized by fear of being alone and away from help, and avoidance of many different places and situations; in extreme cases, a fear of leaving home. From the Greek for “fear of the public market.”
• anxiety
A feeling of fear that is not directed toward any definite threat.
• assertiveness
Expression that is confident and direct but not hostile.
• attention-deficit/hyperactivity disorder (ADHD)
A disorder characterized by persistent, pervasive problems with inattention and/or hyperactivity to a degree that is not considered appropriate for a child’s developmental stage and that causes significant difficulties in school, work, or relationships.
• authenticity
Genuineness
• autonomy
Independence; the sense of being self-directed.
• bipolar disorder
A mental illness characterized by alternating periods of depression and mania.
• cognitive distortion
A pattern of thinking that makes events seem
worse than they are.
• compulsion
An irrational, repetitive, forced action, usually associated with an obsession.
• defence mechanism
A mental mechanism for coping with conflict or anxiety.
• depression
A mood disorder characterized by loss of interest, sadness, hopelessness, loss of appetite, disturbed sleep, and other physical symptoms.
• electroconvulsive therapy (ECT)
The use of electric shock to induce brief, generalized seizures; used in the treatment of selected psychological disorders.
• exposure
A therapeutic technique for treating fear in which the subject learns to come into direct contact with a feared situation.
• generalized anxiety disorder (GAD)
An anxiety disorder characterized by excessive, uncontrollable worry about all kinds of things and anxiety in many situations.
• inner-directed
Guided in behaviour by an inner set of rules and values.
• mania
A mood disorder characterized by excessive elation, irritability, talkativeness, inflated self-esteem, and expansiveness.
• normality
The psychological characteristics attributed to the majority of people in a population at a given time.
• obsession
A recurrent, irrational, unwanted thought or impulse.
• obsessive-compulsive disorder (OCD)
An anxiety disorder characterized by uncontrollable, recurring thoughts and the performing of senseless rituals.
• other-directed
Guided in behaviour by the values and expectations
of others.
• panic disorder
A syndrome of severe anxiety attacks accompanied
by physical symptoms.
What is phycological health?
Is defined as “our capacity to think, feel, and behave in ways that contribute to our ability to enjoy life and manage challenges.”
• Is supported or sabotaged by a variety of factors (e.g., dietary choices, sleep patterns, relationship issues)
How do psychologically healthy behave?
- Psychologically healthy people accept themselves because they have a positive self-concept – a realistic view of self-worth.
- Psychologically healthy people are autonomous – they are inner-directed, finding guidance from their own beliefs and values, as opposed to being other-directed, responding to the pressures of others.
- Autonomous people have an internal locus of control and a high level of self-efficacy.
- They are not afraid to be themselves. They are authentic.
- Psychologically healthy people have a capacity for intimacy and can share their feelings and thoughts.
- Psychologically healthy people live their everyday lives in creative ways – they are open to new experiences and even find uncertainty attractive.
- Psychological health is not the same as psychological normality.
What is Maslow’s hierechary?
• Maslow describes mental wellness as a condition of self-actualization reached by satisfying a hierarchy of needs.
What are the 5 levels of Maslow’s hierechary?
a. Physiological needs: • Food • Water • Breathing b. Safety: • Financial security • Health and wellness • Safety against accidents and injury c. Being loved: • Friendships • Romantic attachments • Family • Social groups • Community groups • Churches and religious organization d. Maintaining self-esteem: • gain the respect and appreciation of others • Self-worth • Changing the world e. Self-actualization achieved when people have fulfilled a good measure of their human potential • full use and exploitation of talents, capabilities, potentialities.
What phycological health is not?
- Psychological health is not the same as psychological normality
- Being mentally normal simply means being close to average
- Psychological diversity, a valuable asset to society, brings about a wide variety of ideas, lifestyles, and attitudes
- The mere presence or absence of symptoms does not determine if someone is ‘mentally ill’ or ‘mentally healthy’
- Psychological health cannot be determined according to how people look
What is the 8 steps of Erik Erikson Growing Up Psychologically about
Erik Erikson proposed that development progresses through 8 stages during our life
• Each stage is characterized by a major crisis or turning point – a time of increased vulnerability as well as increased potential for psychological growth
• Successful mastery of one stage is a basis for mastering the next; early failures have repercussions in later life
What does growing up psychologically mean?
means developing coping mechanisms to suit life’s challenges.
What is part of developing an adult identity
• Other tasks of adulthood include learning to live intimately with others and finding a productive role for yourself in society
• Begins in adolescence and is a lifelong process
• Adult identity is a unified sense of self, characterized by attitudes, beliefs,
and ways of acting that are genuinely your own
• Is about knowing who you are, what you are capable of, what roles you play, and your place among your peers
• Is particularly challenging in a heterogeneous, secular, and relatively affluent society in which many roles are possible, choices are tolerated, and time allows for experimentation
