Core concepts in health PDF
Preview Core concepts in health
Paul M. Insel Stanford University Walton T. Roth Stanford University Jennifer D. Irwin Western University Shauna M. Burke Western University With contributions from Heather M. Clarke Thomas, Middlesex London Health Unit Tara Mantler, Western University Don Morrow, Western University Julie Parsons Tripp, MD, CCFP Erin Pearson, Lakehead University CORE CONCEPTS IN HEALTH Second Canadian Edition Copyright © 2016, 2012 by McGraw-Hill Ryerson Limited. Copyright 2013, 2012, 2010, 2008, 2006, 2004, 2002, 2000, 1998, 1996, 1994, 1991, 1988, 1985, 1982, 1979, 1976 by McGraw-Hill Education LLC. All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, or stored in a data base or retrieval system, without the prior written permission of McGraw-Hill Ryerson Limited, or in the case of photocopying or other reprographic copying, a license from The Canadian Copyright Licensing Agency (Access Copyright). For an Access Copyright license, visit www.accesscopyright.ca or call toll free to 1-800-893-5777. The Internet addresses listed in the text were accurate at the time of publication. The inclusion of a website does not indicate an endorsement by the authors or McGraw-Hill Ryerson, and McGraw-Hill Ryerson does not guarantee the accuracy of the information presented at these sites. ISBN-13: 978-1-25-903071-0 ISBN-10: 1-25-903071-7 1 2 3 4 5 6 7 8 9 10 WEB 1 9 8 7 6 Printed and bound in Canada. Care has been taken to trace ownership of copyright material contained in this text; however, the publisher will welcome any information that enables them to rectify any reference or credit for subsequent editions. Director of Product Management: Rhondda McNabb Product Manager: Keara Emmett Senior Marketing Manager: Margaret Greenfield Product Developer: Jennifer Cressman / Brianna McIlwain Senior Product Team Associate: Stephanie Giles Supervising Editor: Stephanie Gay Photo/Permissions Editor: Derek Capitaine Copy Editor: Janice Dyer Plant Production Coordinator: Michelle Saddler / Sarah Strynatka Manufacturing Production Coordinator: Sheryl MacAdam Cover Design: Mark Cruxton Interior Design: Liz Harasymczuk Cover Image: Cultura / Hugh Whitaker / Getty Images Page Layout: Christopher Hudson Printer: Webcom, Ltd. Dedication For Don, Lily, and Benjamin, and to each and every student who has and will cross our paths; you inspire us to live fully, choose wisely, and be well. This book is for you. iii About the Authors Jennifer D. Irwin, PhD Jennifer D. Irwin is an Associate Professor in the Faculty of Health Sciences at Western University. She received her BA from Wilfrid Laurier University, MA from Dalhousie University, and PhD from the University of Waterloo. She specializes in health promotion from a behavioural perspective. In particular, her work focuses on behaviour change from a positive and empowering approach. Dr. Irwin is passion- ate about teaching and has received numerous accolades, including the Edward G. Pleva Award for Excellence in Teaching and Western University’s Student Council/ Alumni Teaching Award of Excellence. She is equally passionate about research and has authored or co-authored research papers and book chapters related to physical activity, obesity, stress, body image, nutrition, smoking cessation, and motivational interviewing/health-related coaching. Shauna M. Burke, PhD Shauna M. Burke is an Assistant Professor in the Faculty of Health Sciences at Western University. She received her Hons. BSc in Kinesiology from McMaster University, and her MA and PhD from Western University. Her primary research area is the psychology of health and physical activity, with a focus on childhood obesity and family health. In addition to over 100 presentations, workshops, and invited lectures at national and international scientific conferences, Dr. Burke has published several research arti- cles and textbook chapters in the areas of childhood obesity, physical activity, group dynamics, and health. Since 2006, Dr. Burke has taught the Personal Determinants of Health course—the largest in the School of Health Studies—to about 500 first-year stu- dents each year. She has consistently received outstanding teaching evaluations and was recently nominated for two prestigious university teaching awards. iv Brief Contents PART 1 PART 5 ESTABLISHING A BASIS MAKING RESPONSIBLE DECISIONS: FOR WELLNESS SUBSTANCE USE AND ABUSE CHAPTER 1 Taking Charge of Your CHAPTER 14 Drug Abuse and Health 2 Addiction 568 CHAPTER 2 Psychological Health 40 CHAPTER 15 Alcohol Use and Alcoholism 608 CHAPTER 3 Stress: The Constant Challenge 80 CHAPTER 16 Toward a Tobacco-Free Self and Society 644 PART 2 PART 6 GETTING FIT ACCEPTING PHYSICAL LIMITS CHAPTER 4 Weight Management 118 CHAPTER 17 Aging: A Vital Process 682 CHAPTER 5 Nutrition Basics 164 CHAPTER 18 Dying and Death 712 CHAPTER 6 Exercise for Health and Fitness 226 PART 7 PART 3 LIVING WELL IN THE WORLD PROTECTING YOURSELF CHAPTER 19 Conventional and FROM DISEASE Complementary Medicine 774 CHAPTER 7 Cardiovascular Health 268 CHAPTER 20 Personal Safety CHAPTER 8 Cancer 312 ON CONNECT 784 CHAPTER 9 Immunity and Infection 358 CHAPTER 21 Environmental Health and Emerging Issues PART 4 ON CONNECT 826 UNDERSTANDING SEXUALITY APPENDIX Nutritional Content of Popular Items from Fast-Food CHAPTER 10 Healthy Relationships and Restaurants AP-1 Communication 400 Credits CR-1 CHAPTER 11 Healthy Sexuality 434 Index IN-1 CHAPTER 12 Pregnancy and Childbirth 488 CHAPTER 13 Sexually Transmitted Infections (STIs) 530 v Contents PART 1 MEETING LIFE'S CHALLENGES 45 Growing Up Psychologically 45 ESTABLISHING A BASIS Striving for Spiritual Wellness 47 FOR WELLNESS Achieving Healthy Self-Esteem 48 Being Less Defensive 52 CHAPTER 1 Being Optimistic 52 Taking Charge of Your Health 2 Maintaining Honest Communication 53 Dealing with Loneliness 53 WELLNESS: THE NEW HEALTH GOAL 4 Dealing with Anger 54 The Dimensions of Wellness 5 New Opportunities, New Responsibilities 7 PSYCHOLOGICAL DISORDERS 55 The Integrated Pan-Canadian Healthy Living Anxiety Disorders 55 Strategy 9 Mood Disorders 60 Health Issues for Diverse Populations 10 Schizophrenia 67 CHOOSING WELLNESS 17 MODELS OF HUMAN NATURE AND Factors That Influence Wellness 17 THERAPEUTIC CHANGE 67 The Biological Model 67 REACHING WELLNESS THROUGH LIFESTYLE MANAGEMENT 21 The Behavioural Model 71 The Cognitive Model 71 Getting Serious About Your Health 21 The Psychodynamic Model 72 Building Motivation to Change 24 Evaluating the Models 72 Enhancing Your Readiness to Change 27 Dealing with Relapse 28 GETTING HELP 72 Developing Skills for Change: Creating a Personalized Self-Help 73 Plan 29 Peer Counselling and Support Groups 73 Putting Your Plan into Action 31 Professional Help 74 Staying with It 32 Choosing a Mental Health Professional 74 BEING HEALTHY FOR LIFE 33 SUMMARY 75 Making Changes in Your World 33 FOR MORE INFORMATION 76 What Does the Future Hold? 34 SELECTED BIBLIOGRAPHY 78 SUMMARY 35 FOR MORE INFORMATION 36 CHAPTER 3 SELECTED BIBLIOGRAPHY 38 Stress: The Constant Challenge 80 WHAT IS STRESS? 82 CHAPTER 2 Physical Responses to Stressors 83 Psychological Health 40 Emotional and Behavioural Responses to Stressors 85 DEFINING PSYCHOLOGICAL HEALTH 42 The Stress Experience as a Whole 89 Maslow's Hierarchy: Striving Toward Self- STRESS AND HEALTH 90 Actualization 42 The General Adaptation Syndrome 90 What Psychological Health Is Not 44 Allostatic Load 91 vi Contents Psychoneuroimmunology 92 Genetic Factors 130 Links Between Stress and Specific Conditions 92 Physiological Factors 131 Lifestyle Factors 132 COMMON SOURCES OF STRESS 95 Psychosocial Factors 136 Major Life Changes 95 Daily Hassles 95 ADOPTING A HEALTHY LIFESTYLE FOR Post-Secondary Stressors 96 SUCCESSFUL WEIGHT MANAGEMENT 138 Job-Related Stressors 96 Diet and Eating Habits 139 Social Stressors 96 Physical Activity and Exercise 140 Environmental Stressors 98 Thinking and Emotions 141 Internal Stressors 99 Coping Strategies 142 MANAGING STRESS 100 APPROACHES TO OVERCOMING A WEIGHT PROBLEM 143 Social Support 100 Communication 100 Doing It Yourself 143 Exercise 101 Diet Books and Fad Diets 144 Nutrition 101 Dietary Supplements and Diet Aids 146 Sleep 102 Weight-Loss Programs 147 Time Management 104 Prescription Drugs 148 Confiding in Yourself Through Writing 105 Surgery 149 Cognitive Techniques 106 Professional Help 150 Relaxation Techniques 107 BODY IMAGE 150 Counterproductive Coping Strategies 110 Severe Body Image Problems 151 CREATING A PERSONAL PLAN FOR MANAGING Acceptance and Change 151 STRESS 111 EATING DISORDERS 153 Identifying Stressors 111 Anorexia Nervosa 153 Designing Your Plan 112 Bulimia Nervosa 154 Getting Help 112 Binge-Eating Disorder 155 SUMMARY 114 Borderline Disordered Eating 155 Treating Eating Disorders 157 FOR MORE INFORMATION 115 SELECTED BIBLIOGRAPHY 116 SUMMARY 159 FOR MORE INFORMATION 159 PART 2 SELECTED BIBLIOGRAPHY 160 GETTING FIT CHAPTER 5 CHAPTER 4 Nutrition Basics 164 Weight Management 118 NUTRITIONAL REQUIREMENTS: COMPONENTS BASIC CONCEPTS OF WEIGHT OF A HEALTHY DIET 166 MANAGEMENT 121 Calories 167 Body Composition 121 Proteins: The Basis of Body Structure 168 Energy Balance 122 Fats: Essential in Small Amounts 170 Evaluating Body Weight and Body Composition 122 Carbohydrates: An Ideal Source of Energy 175 Excess Body Fat and Wellness 125 Fibre: A Closer Look 178 What Is the Right Weight for You? 129 Vitamins: Organic Micronutrients 180 Minerals: Inorganic Micronutrients 182 FACTORS CONTRIBUTING TO EXCESS Water: Vital but Often Ignored 184 BODY FAT 130 Other Substances in Food 185 vii Contents NUTRITIONAL GUIDELINES: PLANNING YOUR DESIGNING YOUR EXERCISE PROGRAM 244 DIET 186 First Steps 246 Dietary Reference Intakes (DRIs) 186 Cardiorespiratory Endurance Exercises 247 Guidelines for Healthy Eating 187 Developing Muscular Strength and Endurance 250 Eating Well with Canada's Food Guide 193 Flexibility Exercises 254 The Vegetarian Alternative 197 Training in Specific Skills 255 Dietary Challenges for Special Population Groups 200 Putting It All Together 256 A PERSONAL PLAN: MAKING INFORMED GETTING STARTED AND STAYING ON CHOICES ABOUT FOOD 203 TRACK 256 Reading Food Labels 203 Selecting Instructors, Equipment, and Facilities 256 Natural Health Products 203 Eating and Drinking for Exercise 257 Protecting Yourself Against Food-Borne Illness 205 Managing Your Fitness Program 258 Environmental Contaminants and Organic Foods 207 Additives in Food 210 SUMMARY 264 Food Irradiation 211 FOR MORE INFORMATION 264 Genetically Modified Foods 211 SELECTED BIBLIOGRAPHY 266 Food Allergies and Food Intolerances 212 SUMMARY 215 PART 3 FOR MORE INFORMATION 216 PROTECTING YOURSELF FROM SELECTED BIBLIOGRAPHY 217 DISEASE NUTRITION RESOURCES 220 CHAPTER 7 Cardiovascular Health 268 CHAPTER 6 Exercise for Health and Fitness 226 THE CARDIOVASCULAR SYSTEM 270 The Heart 270 WHAT IS PHYSICAL FITNESS? 228 The Blood Vessels 272 Cardiorespiratory Endurance 228 Muscular Strength 229 RISK FACTORS FOR CARDIOVASCULAR DISEASE 274 Muscular Endurance 230 Flexibility 230 Major Risk Factors that Can Be Changed 274 Body Composition 230 Contributing Risk Factors that Can Be Changed 281 Skill-Related Components of Fitness 230 Major Risk Factors that Can't Be Changed 284 Possible Risk Factors Currently Being Studied 287 PHYSICAL ACTIVITY AND EXERCISE FOR HEALTH AND FITNESS 231 MAJOR FORMS OF CARDIOVASCULAR DISEASE 289 Physical Activity on a Continuum 233 How Much Physical Activity Is Enough? 237 Atherosclerosis 289 Heart Disease and Heart Attack 290 THE BENEFITS OF EXERCISE 238 Stroke 297 Improved Cardiorespiratory Functioning 238 Peripheral Arterial Disease 300 More Efficient Metabolism 238 Congestive Heart Failure 300 Improved Body Composition 239 Other Forms of Heart Disease 301 Disease Prevention and Management 240 PROTECTING YOURSELF AGAINST Improved Psychological and Emotional Wellness 242 CARDIOVASCULAR DISEASE 302 Improved Immune Function 242 Prevention of Injuries and Low-Back Pain 242 Eat Heart Healthy 302 Improved Wellness for Life 242 Exercise Regularly 305 viii Contents Avoid Tobacco 305 CHAPTER 9 Know and Manage Your Blood Pressure 305 Immunity and Infection 358 Know and Manage Your Cholesterol Levels 306 Develop Effective Ways to Handle Stress and THE CHAIN OF INFECTION 360 Anger 306 Links in the Chain 360 Breaking the Chain 363 SUMMARY 308 THE BODY'S DEFENCE SYSTEM 363 FOR MORE INFORMATION 308 Physical and Chemical Barriers 363 SELECTED BIBLIOGRAPHY 309 The Immune System 364 Immunization 369 CHAPTER 8 Allergy: The Body's Defence System Gone Cancer 312 Haywire 371 PATHOGENS AND DISEASE 374 WHAT IS CANCER? 314 Bacteria 374 Tumours 314 Viruses 380 Metastasis 316 Fungi 388 The Stages of Cancer 316 Protozoa 389 Types of Cancer 316 Parasitic Worms 390 The Incidence of Cancer 318 Prions 390 COMMON CANCERS 319 Emerging Infectious Diseases 391 Lung Cancer 320 Other Immune Disorders: Cancer and Autoimmune Colon and Rectal Cancer 321 Diseases 393 Breast Cancer 322 SUPPORTING YOUR IMMUNE SYSTEM 394 Prostate Cancer 325 Cancers of the Female Reproductive Tract 326 SUMMARY 396 Skin Cancer 328 FOR MORE INFORMATION 396 Oral Cancer 333 Testicular Cancer 333 SELECTED BIBLIOGRAPHY 397 Other Cancers 333 PART 4 THE CAUSES OF CANCER 335 The Role of DNA 335 UNDERSTANDING SEXUALITY Tobacco Use 337 Dietary Factors 338 CHAPTER 10 Inactivity and Obesity 341 Healthy Relationships and Carcinogens in the Environment 341 Communication 400 DETECTING, DIAGNOSING, AND TREATING DEVELOPING CLOSE RELATIONSHIPS 402 CANCER 343 Self-Concept and Self-Esteem 402 Detecting Cancer 343 Friendship 403 Diagnosing Cancer 344 Love, Sex, and Intimacy 404 Treating Cancer 345 Challenges in Relationships 405 Living with Cancer 348 Unhealthy Relationships 408 PREVENTING CANCER 350 Ending a Relationship 409 COMMUNICATION 410 SUMMARY 352 Non-Verbal Communication 410 FOR MORE INFORMATION 353 Communication Skills 411 SELECTED BIBLIOGRAPHY 355 Gender and Communication 412 Conflict and Conflict Resolution 412 ix
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