For students today, health is headline news. Whether it’s the latest
cases of life-threatening E. coli infections from eating infected
produce, a deadly Ebola epidemic threatening to kill millions, a
new environmental catastrophe brought on by global warming,
or increasing rates of obesity and diabetes, the issues often seem
overwhelming. However, although many things that influence our
health are beyond our control, we are lucky that we do have control
over many of the health risks we face. Health is multifaceted, and
achieving it is a personal and societal responsibility.
As I have taught personal health courses over the past two
decades, I have seen changes in students, especially regarding their
health, their health concerns, and the way they assimilate information
and make decisions about their health and the health of those
around them. A new mode of instruction and a new approach to
learning is required for instructors and textbook authors to present
and relay scientifically valid information, create learning environments
that meet diverse needs, and motivate students to engage
in their own learning experiences. Students today want their information
to be organized and concise. They want to know what they
should be learning, see the relevance in knowing the information
so that they can apply it to real world situations, and be able to test
themselves to confirm that they understand the material. What’s
more, students and their instructors want to be able to demonstrate
that they know more about their health, see things with a
more critical eye, and have options for making changes to improve
their health and the health of others as a result of a particular
course or course sequence. When they want to delve more deeply
into a given topic, they will have the skills and resources to get more
information. For these reasons and more, I decided that the time
had come to bring to fruition a new textbook that would change
the health text marketplace. I decided to tap the creative minds of
my colleagues and students and work with a great publishing company
in writing My Health: The MasteringHealth Edition.
Author(s): Rebbeca J Donatelle
Series: Mastering Health Edition
Edition: 2nd
Year: 2016
Language: English
Pages: 467
Cover......Page 1
Inside Cover......Page 2
Title Page......Page 11
Copyright Page......Page 12
About the Author......Page 13
Brief Contents......Page 14
Contents......Page 15
Preface......Page 25
Acknowledgments......Page 29
1. Healthy Change......Page 31
1.1. What Is Health?......Page 32
1.2. Health in the United States......Page 34
1.3. What Influences Your Health?......Page 36
1.4. Models of Behavior Change......Page 38
1.5. Improving Health Behaviors: Precontemplation and Contemplation......Page 40
Skills for Behavior Change: Maintain Your Motivation......Page 41
1.6. Improving Health Behaviors: Preparation......Page 42
1.7. Improving Health Behaviors: Action......Page 44
Skills for Behavior Change: Challenge the Thoughts That Sabotage Change......Page 45
1.8. Behavior Change Contract......Page 46
1.9. Assess Yourself: How Healthy Are You?......Page 47
Pop Quiz......Page 50
2. Psychological Health......Page 51
2.1. What Is Psychological Health?......Page 52
2.2. Dimensions of Psychological Health......Page 54
2.3. Factors That Influence Psychological Health......Page 56
Skills for Behavior Change: Tips to Enhance Your Support Network and Maintain Positive Relationships......Page 58
2.5. What Is Spiritual Health?......Page 59
2.6. Why Is Spiritual Health Important?......Page 60
2.7. Strategies for Cultivating Spiritual Health......Page 62
Skills for Behavior Change: Finding Your Spiritual Side Through Service......Page 63
2.8. When Psychological Health Deteriorates......Page 64
2.9. Anxiety Disorders......Page 65
2.10. Mood Disorders......Page 66
Skills for Behavior Change: Dealing with and Defeating Depression......Page 67
2.11. Other Psychological Disorders......Page 68
2.12. Psychological Health and Successful Aging......Page 69
2.13. When Psychological Problems Become Too Much: Suicide 40......Page 70
2.14. Seeking Professional Help......Page 71
2.15. Assess Yourself: What’s Your Spiritual IQ?......Page 72
Pop Quiz......Page 74
3. Stress......Page 75
3.1. What Is Stress?......Page 76
3.2. Your Body’s Response to Stress......Page 78
3.3. Effects of Stress on Your Health......Page 80
3.4. Stress and Headaches......Page 82
3.5. Stress and Sleep Problems......Page 83
3.6. Psychosocial Causes of Stress......Page 84
3.7. Internal Causes of Stress......Page 86
Skills for Behavior Change: Overcoming Test-Taking Anxiety......Page 87
3.8. Stress Management Techniques: Mental and Physical Approaches......Page 88
3.9. Stress Management Techniques: Managing Emotional Responses......Page 90
3.10. Stress Management Techniques: Managing Your Time and Your Finances......Page 91
3.11. Relaxation Techniques for Stress Management......Page 92
3.12. Assess Yourself: What’s Your Stress Level?......Page 94
Pop Quiz......Page 96
4. Relationships and Sexuality......Page 97
4.1. Characteristics and Types of Intimate Relationships......Page 98
4.2. Strategies for Success in Relationships......Page 100
4.3. Relationships and Social Media......Page 102
4.4. Skills for Better Communication: Appropriate Self-Disclosure......Page 103
4.5. Skills for Better Communication: Using Technology Responsibly......Page 104
4.6. Skills for Better Communication: Understanding Gender Differences......Page 105
4.7. Skills for Better Communication: Listening and Nonverbal Skills......Page 106
Skills for Behavior Change: Communicating when Emotions Run High......Page 107
4.9. Committed Relationships......Page 108
4.10. When Relationships Falter......Page 110
Skills for Behavior Change: How Do You End It?......Page 111
4.11. Your Sexual Identity: More than Biology......Page 112
4.12. Female Sexual Anatomy and Physiology......Page 114
4.13. Menstrual Problems and Menopause......Page 116
4.14. Male Sexual Anatomy and Physiology......Page 117
4.15. Human Sexual Response and Expression......Page 118
4.16. Sexual Dysfunction......Page 120
4.17. Alcohol, Drugs, and Sex......Page 121
Skills for Behavior Change: Taking Steps Toward Healthy Sexuality......Page 122
4.19. How Well Do You Communicate?......Page 123
Pop Quiz......Page 124
5. Reproductive Choices......Page 125
5.1. Barrier Methods: Male and Female Condoms......Page 126
5.2. Other Barrier Methods......Page 128
5.3. Hormonal Methods: Oral Contraceptives......Page 130
5.4. Hormonal Methods: The Patch, Ring, Injections, and Implants......Page 132
5.5. Intrauterine Contraceptives......Page 134
5.6. Emergency Contraception......Page 135
5.7. Behavioral Methods and Fertility Awareness Methods......Page 136
5.8. Surgical Methods......Page 137
5.9. Choosing a Method of Contraception......Page 138
5.10. Abortion......Page 140
5.11. Planning a Pregnancy......Page 142
Skills for Behavior Change: Preparing for Pregnancy......Page 143
5.12. The Process of Pregnancy......Page 144
5.13. Prenatal Care......Page 146
5.14. Childbirth and the Postpartum Period......Page 148
5.15. Infertility......Page 150
5.16. Assess Yourself: Are You Comfortable with Your Contraception?......Page 151
Pop Quiz......Page 152
6. Addiction and Drug Abuse......Page 153
6.1. What Is Addiction?......Page 154
6.2. Addictive Behaviors......Page 156
6.3. Drug Dynamics......Page 158
6.4. Misusing and Abusing Over-the-Counter, Prescription, and Illicit Drugs......Page 160
6.5. Common Drugs of Abuse: Stimulants......Page 162
6.6. Common Drugs of Abuse: Marijuana......Page 164
6.7. Common Drugs of Abuse: Depressants and Narcotics......Page 166
6.8. Common Drugs of Abuse: Hallucinogens......Page 168
Skills for Behavior Change: Responding to an Offer of Drugs......Page 170
6.10. Common Drugs of Abuse: Anabolic Steroids......Page 171
6.11. Treatment and Recovery......Page 172
6.12. Addressing Drug Misuse and Abuse in the United States......Page 174
6.13. Assess Yourself: Do You Have a Problem with Drugs?......Page 175
Pop Quiz......Page 176
7. Alcohol and Tobacco......Page 177
7.1. Alcohol and College Students......Page 178
Skills for Behavior Change: Tips for Drinking Responsibly......Page 179
7.2. Alcohol in the Body......Page 180
7.3. Alcohol and Your Health: Short-Term Effects......Page 182
7.4. Alcohol and Your Health: Long-Term Effects......Page 184
7.5. Drinking and Driving......Page 185
7.6. Alcohol Abuse and Alcoholism......Page 186
Skills for Behavior Change: How to Cut Down on Your Drinking......Page 188
7.8. Treatment and Recovery......Page 189
7.9. Tobacco Use in the United States......Page 190
7.10. Tobacco: Its Components and Effects......Page 192
7.11. Health Hazards of Tobacco Products......Page 194
7.12. Environmental Tobacco Smoke......Page 196
7.13. Tobacco Use Prevention Policies......Page 197
7.14. Quitting the Tobacco Habit......Page 198
Skills for Behavior Change: Tips for Quitting Smoking......Page 199
7.15. Assess Yourself: What’s Your Risk of Alcohol Abuse?......Page 200
7.16. Assess Yourself: Why Do You Smoke?......Page 201
Pop Quiz......Page 202
8. Nutrition......Page 203
8.1. Understanding Nutrition: Digestion and Caloric Needs......Page 204
8.2. Essential Nutrients: Water and Protein......Page 206
8.3. Essential Nutrients: Carbohydrates......Page 208
Skills for Behavior Change: Bulk Up Your Fiber Intake!......Page 209
8.4. Essential Nutrients: Fats......Page 210
8.5. Essential Nutrients: Vitamins......Page 212
8.6. Essential Nutrients: Minerals......Page 214
8.7. Health Benefits of Functional Foods......Page 216
8.8. Planning a Healthy Diet: Using the Food Label......Page 217
8.9. Planning a Healthy Diet: Dietary Guidelines and MyPlate......Page 218
8.10. Eating Well in College......Page 220
Skills for Behavior Change: Healthy Eating Simplified......Page 221
8.11. Vegetarianism: A Healthy Diet?......Page 222
8.12. Is Organic for You?......Page 223
8.13. Food Technology......Page 224
8.14. Food Allergies and Intolerances......Page 225
8.15. Food Safety and Foodborne Illnesses......Page 226
Skills for Behavior Change: Reduce Your Risk for Foodborne Illness......Page 227
8.16. Assess Yourself: How Healthy Are Your Eating Habits?......Page 228
Pop Quiz......Page 230
9. Weight Management and Body Image......Page 231
9.1. Obesity in the United States and Worldwide......Page 232
9.2. Health Effects of Overweight and Obesity......Page 233
9.3. Factors Contributing to Overweight and Obesity: Genetics, Physiology, and the Environment......Page 234
Skills for Behavior Change Beware of Portion Distortion......Page 235
Skills for Behavior Change Finding the Fun in Healthy Eating and Exercise......Page 236
9.5. Assessing Body Weight and Body Composition......Page 237
9.6. Assessing Body Weight and Body Composition: BMI and Other Methods......Page 238
9.7. Weight Management: Understanding Energy Balance and Improving Eating Habits......Page 240
Skills for Behavior Change: Tips for Sensible Snacking......Page 241
9.8. Weight Management: Assessing Diet Programs......Page 242
Skills for Behavior Change: Keys to Successful Weight Management......Page 243
9.10. Considering Drastic Weight-Loss Measures......Page 244
Skills for Behavior Change: Tips for Gaining Weight......Page 245
9.12. Understanding and Improving Body Image......Page 246
Skills for Behavior Change: Steps to a Positive Body Image......Page 247
9.13. What Is Disordered Eating?......Page 248
9.14. Eating Disorders: Anorexia Nervosa......Page 249
9.15. Eating Disorders: Bulimia Nervosa and Binge Eating......Page 250
9.16. Exercise Disorders......Page 251
9.17. Assess Yourself: Are You Ready to Jump Start Your Weight Loss?......Page 252
9.18. How Sensible Are Your Efforts to Be Thin?......Page 255
Pop Quiz......Page 256
10. Fitness......Page 257
10.1. Physical Activity and Fitness: Guidelines and Components......Page 258
10.2. Health Benefits of Physical Activity......Page 260
10.3. Getting Motivated for Physical Activity......Page 262
10.4. Some Popular Fitness Gadgets and Equipment......Page 264
10.5. Fitness Program Components......Page 265
10.6. The FITT Principle for Cardiorespiratory Fitness......Page 266
10.7. The FITT Principle for Muscular Strength and Endurance......Page 268
10.8. The FITT Principle for Flexibility......Page 270
10.9. Developing and Staying with a Fitness Plan......Page 271
10.10. Developing Core Strength......Page 272
10.11. Activity and Exercise for Special Populations......Page 273
10.12. Nutrition and Exercise......Page 274
10.13. Fitness-Related Injuries: Prevention and Treatment......Page 276
10.14. Exercising in the Heat and Cold......Page 278
10.15. Smart Shopping for Fitness......Page 279
10.16. Assess Yourself: How Physically Fit Are You?......Page 280
Pop Quiz......Page 282
11. CVD, Cancer, and Diabetes......Page 283
11.1. Understanding the Cardiovascular System......Page 284
11.2. Cardiovascular Disease: An Epidemiological Overview......Page 285
11.3. Key Cardiovascular Diseases: Hypertension......Page 286
11.4. Key Cardiovascular Diseases: Atherosclerosis......Page 287
Skills for Behavior Change: What to Do when a Heart Attack Hits......Page 288
Skills for Behavior Change: A Simple Test for Stroke......Page 289
11.7. Other Cardiovascular Diseases......Page 290
11.8. Reducing CVD Risk: Metabolic Syndrome......Page 291
11.9. Reducing CVD Risk: Modifiable Risks......Page 292
11.10. Reducing CVD Risk: Nonmodifiable Risks......Page 294
11.11. Diagnosing and Treating CVD......Page 295
11.12. What Is Cancer?......Page 296
11.13. Types and Sites of Cancer......Page 297
11.14. Risk Factors for Cancer......Page 298
11.15. Lung Cancer......Page 300
11.16. Colon and Rectal Cancers......Page 301
11.17. Breast Cancer......Page 302
11.18. Skin Cancer......Page 304
Skills for Behavior Change: Tips for Protecting Your Skin in the Sun......Page 305
11.19. Prostate and Testicular Cancer......Page 306
11.20. Other Cancers......Page 307
11.21. Cancer Detection and Treatment......Page 308
11.22. What Is Diabetes?......Page 310
11.23. Diabetes: Risk Factors, Symptoms, and Complications......Page 312
Skills for Behavior Change: Key Steps to Begin Reducing your Risk for Diabetes......Page 313
11.24. Diabetes: Diagnosis and Treatment......Page 314
11.25. Assess Yourself: What’s Your Personal CVD Risk?......Page 316
11.26. Assess Yourself: What’s Your Personal Risk for Cancer?......Page 318
Pop Quiz......Page 320
12. Infectious Conditions......Page 321
12.1. The Process of Infection......Page 322
12.2. Your Immune System......Page 324
Skills for Behavior Change: Reduce Your Risk of Infectious Disease......Page 325
12.3. Bacterial Infections: Staph, Strep, Meningitis, Pneumonia, TB, and Tick-borne Diseases......Page 326
12.4. Viral Infections: Mono, Hepatitis, Herpes, Mumps, Measles, and Rubella......Page 328
12.5. Viral Infections: The Cold and Flu......Page 330
12.6. Other Pathogens......Page 331
12.7. Emerging Diseases......Page 332
12.8. Antibiotic Resistance......Page 333
12.9. Sexually Transmitted Infections......Page 334
Skills for Behavior Change: Safe Is Sexy......Page 335
12.10. Sexually Transmitted Infections: HIV/AIDS......Page 336
12.11. Sexually Transmitted Infections: Chlamydia and Gonorrhea......Page 338
Skills for Behavior Change: Communicating about Safer Sex......Page 339
12.12. Sexually Transmitted Infections: Syphilis......Page 340
12.13. Sexually Transmitted Infections: Herpes......Page 341
12.14. Sexually Transmitted Infections: Human Papillomavirus......Page 342
12.15. Other Sexually Transmitted Infections......Page 343
12.16. Assess Yourself STIs: Do You Really Know What You Think You Know?......Page 344
Pop Quiz......Page 346
13. Violence and Unintentional Injuries......Page 347
13.1. Crime Rates and Causes of Violence......Page 348
13.2. Interpersonal Violence......Page 350
13.3. Violence in the Family......Page 352
13.4. Sexual Victimization......Page 354
13.5. Other Forms of Sexual Violence......Page 356
13.6. Collective Violence......Page 357
13.7. How to Avoid Becoming a Victim of Violence......Page 358
Skills for Behavior Change: Reducing Your Risk of Dating Violence......Page 359
13.8. Campus and Community Responses to Violence......Page 360
Skills for Behavior Change: Stay Safe on all Fronts......Page 361
13.9. Reducing Your Risk on the Road......Page 362
13.10. Safe Recreation......Page 364
13.11. Avoiding Injury from Excessive Noise......Page 366
13.12. Safety at Home......Page 367
13.13. Avoiding Workplace Injury......Page 368
13.14. Assess Yourself: Are You at Risk for Violence or Injury?......Page 370
Pop Quiz......Page 372
14. Environmental Health......Page 373
14.1. Overpopulation......Page 374
14.2. Air Pollution......Page 376
14.3. Indoor Air Pollution......Page 378
Skills for Behavior Change: Be Mold Free......Page 379
14.4. Global Warming and Climate Change......Page 380
14.5. Pollution in the Water......Page 382
Skills for Behavior Change: Waste Less Water!......Page 383
14.6. Pollution on Land......Page 384
14.7. Radiation......Page 386
14.8. Sustainability on Campus......Page 388
Skills for Behavior Change: Shopping to Save the Planet......Page 389
14.9. Assess Yourself: What Are You Doing to Preserve the Environment?......Page 390
Pop Quiz......Page 392
15. Consumerism and Complementary and Alternative Medicine......Page 393
15.1. Taking Responsibility for Your Health Care......Page 394
Skills for Behavior Change: Be Proactive in Your Health Care......Page 395
15.2. Assessing Health Professionals......Page 396
15.3. Types of Allopathic Health Care Providers......Page 397
15.4. Choosing Health Products: Prescription and OTC Drugs......Page 398
15.5. Complementary and Alternative Medicine (CAM)......Page 400
15.6. CAM: Alternative Medical Systems......Page 402
15.7. CAM: Manipulative and Body-Based Practices......Page 403
15.8. CAM: Energy Medicines......Page 404
15.9. Other CAM Practices......Page 405
15.10. Herbal Remedies and Supplements......Page 406
15.11. Health Insurance......Page 408
15.12. Issues Facing the Health Care System......Page 410
15.13. Assess Yourself: Are You a Smart Health Care Consumer?......Page 412
Pop Quiz......Page 413
Answers to Pop Quiz Questions......Page 417
Glossary......Page 418
References......Page 430
Photo Credits......Page 457
Index......Page 458
