Health: The Basics

557 Pages·2012·77.859 MB·English

by  Rebecca J. Donatelle

HealtH
The Basics 10t ed t
ReBecca J. DonaTelle
Oregon State University
Boston Columbus Indianapolis New York San Francisco Upper Saddle River
Amsterdam Cape Town Dubai London Madrid Milan Munich Paris Montréal Toronto
Delhi Mexico City São Paulo Sydney Hong Kong Seoul Singapore Taipei Tokyo
DONA_7434_FM_ppi-xxii.indd 1 11/11/11 2:15 PM
Executive Editor: Sandra Lindelo Production Management: Thistle Hill Publishing Services
Senior Project Development Editor: Marie Beaugureau Compositor: Cenveo Publisher Services/Nesbitt Graphics, Inc.
Director o Development: Barbara Yien Interior and Cover Designer: Hespenheide Design
Development Editors: Alice Fugate, Tanya Martin Illustrator: Precision Graphics
Art Development Editor: Jay McElroy Photo Researcher: The Bill Smith Group
Assistant Editor: Meghan Zolnay Senior Photo Editor: Donna Kalal
Editorial Assistant: Briana Verdugo Senior Manuacturing Buyer: Stacey Weinberger
Assistant Media Producers: Annie Wang, Sade McDougal Executive Marketing Manager: Neena Bali
Senior Managing Editor: Deborah Cogan Cover Photo Credit: © Ocean/Corbis
Production Project Manager: Beth Collins
Credits and acknowledgments borrowed rom other sources and reproduced, with permission, in this textbook appear on the
appropriate page within the text and on p. C-1.
Copyright ©2013, 2011, 2009 Pearson Education, Inc. All rights reserved. Manuactured in the United States o America.
This publication is protected by Copyright, and permission should be obtained rom the publisher prior to any prohibited
reproduction, storage in a retrieval system, or transmission in any orm or by any means, electronic, mechanical, photocopy-
ing, recording, or likewise. To obtain permission(s) to use material rom this work, please submit a written request to Pearson
Education, Inc., Permissions Department, 1900 E. Lake Ave., Glenview, IL 60025. For inormation regarding permissions, call
[phone].
Many o the designations used by manuacturers and sellers to distinguish their products are claimed as trademarks. Where
those designations appear in this book, and the publisher was aware o a trademark claim, the designations have been printed
in initial caps or all caps.
MyHealthLab® is a trademark, in the U.S. and/or other countries, o Pearson Education, Inc. or its afliates.
Library of Congress Cataloging-in-Publication Data
Donatelle, Rebecca J., 1950
Health : the basics / Rebecca J. Donatelle. 10th ed.
p. cm.
Includes bibliographical reerences and index.
ISBN-13: 978-0-321-77434-7 (pbk.)
ISBN-10: 0-321-77434-5 (pbk.)
1. Health Textbooks. I. Title.
RA776.D663 2011
613 dc23
2011035991
ISBN 10: 0-321-77434-5; ISBN 13: 978-0-321-77434-7 (Student Edition)
ISBN 10: 0-321-78741-2; ISBN 13: 978-0-321-78741-5 (Instructors Review Copy)
ISBN 10: 0-321-78744-7; ISBN 13: 978-0-321-78744-6 (A La Carte)
1 2 3 4 5 6 7 8 9 10 CRK 15 14 13 12 11
www.pearsonhighered.com
DONA_7434_FM_ppi-xxii.indd 2 11/11/11 2:15 PM
Brief Contents
Part One 10
Reaching and Maintaining a Healthy
Finding the Right Balance Weight 299
1
Accessing Your Health 1
FOCUS ON: Enhancing Your Body Image 326
2
Promoting and Preserving Your Psychological
11
Health 27 Improving Your Personal Fitness 338
FOCUS ON: Cultivating Your Spiritual
Part Five
Health 54
Preventing and Fighting Disease
3
Managing Stress and Coping with Lifes 12
Reducing Your Risk of Cardiovascular Disease
Challenges 66
and Cancer 364
FOCUS ON: Improving Your Sleep 96
FOCUS ON: Minimizing Your Risk for
Diabetes 398
4
Preventing Violence and Injury 109
13
Protecting against Infectious and
Part Two Noninfectious Diseases 409
Creating Healthy and Caring Relationships
Part Six
5
Building Healthy Relationships and
Facing Life s Challenges
Understanding Sexuality 135
6 14
Considering Your Reproductive Choices 168 Preparing for Aging, Death, and Dying 444
15
Promoting Environmental Health 464
Part Three
16
Making Smart Health Care Choices 486
Avoiding Risks from Harmful Habits
17
Understanding Complementary and
7
Recognizing and Avoiding Addiction and Drug Alternative Medicine 503
Abuse 201
8 Answers to Chapter Review Questions A-1
Drinking Alcohol Responsibly and Ending
Tobacco Use 231
Photo Credits C-1
Index I-1
Part Four
Building Healthy Lifestyles
9
Eating for a Healthier You 265
iii
DONA_7434_FM_ppi-xxii.indd 3 11/11/11 2:15 PM
Contents
Preace xiv Strategies to Enhance Psychological Health 34
Acknowledgments xix When Psychological Health Deteriorates 34
Mental Health Threats to College Students 35
P t One: Finding the Right Balance
Mood Disorders 36
Major Depression 36
1
Accessing Your Health 1 Dysthymic Disorder 39
Bipolar Disorder 39
Why Health, Why Now? 2 Seasonal A ective Disorder (SAD) 39
Choose Health Now or Immediate Benefts 2 What Causes Mood Disorders? 39
Choose Health Now or Long-Term Rewards 3
Anxiety Disorders 40
Choose Health Now to Beneft Others 4
Generalized Anxiety Disorder (GAD) 40
What Is Health? 5 Panic Disorders 40
Models o Health 5 Phobic Disorders 41
Wellness and the Dimensions o Health 6 Obsessive-Compulsive Disorder (OCD) 41
Post-Traumatic Stress Disorder (PTSD) 41
What Infuences Your Health? 8
What Causes Anxiety Disorders? 41
Individual Behavior 9
Biology and Genetics 9 Personality Disorders 42
Social Factors 9
Schizophrenia 42
Policymaking 10
Health Services 11 Suicide: Giving Up on Lie 43
Health Disparities 11 Warning Signs o Suicide 43
Preventing Suicide 43
How Can You Improve Your Health Behaviors? 12
Models o Behavior Change 12 Seeking Proessional Help or Psychological Problems 45
Step One: Increase Your Awareness 13 Mental Illness Stigma 45
Step Two: Contemplate Change 13 Getting Evaluated or Treatment 45
Step Three: Prepare or Change 17 Mental Health Proessionals 47
Step Four: Take Action to Change 18 What to Expect in Therapy 47
Lets Get Started! 20 Pharmacological Treatment 48
yourself
assess H ow Healthy Are You? 21
Summary 24
2
Promoting and Preserving Your
Psychological Health 27
What Is Psychological Health? 28
Mental Health 29
Emotional Health 29
Social Health 30
Spiritual Health 31
Factors Tat Infuence Psychological Health 31
The Family 31
Social Supports 31
Community 32
Sel-Efcacy and Sel-Esteem 32
Personality 32
Lie Span and Maturity 33
Te Mind Body Connection 33
iv
DONA_7434_FM_ppi-xxii.indd 4 11/11/11 2:15 PM
yourself
assess S taying Psychologically Healthy: Test
FOCUS ON: Improving Your Sleep 96
Your Coping Skills 50
Summary 51
Why Do You Need to Sleep? 97
Sleep Maintains Your Physical Health 97
Sleep Affects Your Ability to Function 99
FOCUS ON: Cultivating Your Spiritual
Sleep Promotes Your Psychosocial Health 99
Health 54
What Goes on When You Sleep? 99
What Is Spirituality? 55 Non-REM Sleep Is Restorative 100
Religion and Spirituality Are Distinct Concepts 56 REM Sleep Is Energizing 100
Spirituality Integrates Three Facets 56
How Much Sleep Do You Need? 101
Spiritual Intelligence Is an Inner Wisdom 57
Sleep Need Includes Baseline plus Debt 101
How Is It Bene cial to Focus on Your Spiritual Do Naps Count? 101
Health? 57
How Can You Get a Good Nights Sleep? 102
Spiritual Health Contributes to Physical Health 57
To Promote Restful Sleep, Try These Tips 102
Spiritual Health Contributes to Psychological
To Prevent Sleep Problems, Avoid These Behaviors 102
Health 58
Spiritual Health Contributes to Reduced Stress 58 What I Youre Not Sleeping Well? 103
Insomnia 104
What Can You Do to Focus on Your Spiritual Health? 58
Sleep Apnea 105
Train Your Body 59
Restless Legs Syndrome 106
Expand Your Mind 59
Narcolepsy 106
Tune In to Yourself and Your Surroundings 60
Reach Out to Others 63 assessyourself A re You Sleeping Well? 107
yourself
assess Whats Your Spiritual IQ? 64
4
Preventing Violence and
3
Injury 109
Managing Stress and Coping with Lifes
Challenges 66 Violence in the United States 110
Violence on U.S. Campuses 111
What Is Stress? 67
Factors Contributing to Violence 111
Your Bodys Response to Stress 68 What Makes Some People Prone to
The General Adaptation Syndrome 68 Violence? 112
How Much Impact Do the Media
Efects o Stress on Your Lie 70 Have? 112
Physical Effects of Stress 70
Intellectual Effects of Stress 72 Intentional Injuries 113
Psychological Effects of Stress 74 Homicide 113
Hate and Bias-Motivated Crimes 113
What Causes Stress? 74 Gang Violence 115
Psychosocial Stressors 74 Terrorism 115
Internal Stressors 77 Domestic Violence 116
Managing Stress in College 79 Sexual Victimization 118
Practicing Mental Work to Reduce Sexual Assault and Rape 118
Stress 80
Child Sexual Abuse 120
Developing a Support Network 80
Sexual Harassment 120
Cultivating Your Spiritual Side 81
Stalking 121
Managing Emotional Responses 81
Social Contributors to Sexual Violence 122
Taking Physical Action 83
Managing Your Time 84 Strategies or Preventing Intentional Injuries 122
Managing Your Finances 84 Self-Defense against Personal Assault and Rape 122
Consider Downshifting 85 What to Do if Rape Occurs 123
Relaxation Techniques for Campuswide Responses to Violence 123
Stress Management 86 Community Strategies for Preventing Violence 124
yourself
assess W hats Your Unintentional Injuries 125
Stress Level? 90 Vehicle Safety 125
Summary 92 Cycling Safety 128
contents | v
DONA_7434_FM_ppi-xxii.indd 5 11/11/11 2:15 PM
assessyourself A re You At Risk or Violence or 6
Injury? 129 Considering Your Reproductive
Summary 131 Choices 168
Basic Principles of Birth Control 169
P t Two: Creating Healthy and
Barrier Methods 170
The Male Condom 172
Caring Relationships
The Female Condom 173
Jellies, Creams, Foams, Suppositories, and Film 173
5
The Diaphragm with Spermicidal Jelly or Cream 174
Building Healthy Relationships and
The Cervical Cap with Spermicidal Jelly or Cream 175
Understanding Sexuality 135
The Sponge 175
Intimate Relationships 136 Hormonal Methods 176
Bene ts o Intimate Relationships 137 Oral Contraceptives 176
Relating to Yoursel 137 Progestin-Only Pills 177
Family Relationships 137 Contraceptive Skin Patch 177
Friendships 138 Vaginal Contraceptive Ring 178
Romantic Relationships 138 Contraceptive Injections 178
Contraceptive Implants 179
Communicating: A Key to Good
Relationships 140 Intrauterine Contraceptives 179
Learning Appropriate Sel- ParaGard and Mirena IUDs 179
Disclosure 142
Becoming a Better Listener 142 Emergency Contraception 180
Using Nonverbal Communica-
Behavioral Methods 180
tion 142
Withdrawal 180
Managing Confict through
Abstinence and Outercourse 181
Communication 144
Fertility Awareness Methods 181
Committed Relationships 144
Surgical Methods 182
Marriage 144
Female Sterilization 182
Cohabitation 145
Male Sterilization 182
Gay and Lesbian Partnerships 146
Choosing a Method of Contraception 183
Staying Single 146
Abortion 184
Choosing Whether to Have Children 146
The Debate over Abortion 184
When Relationships Falter 148 Emotional Aspects o Abortion 185
Conronting Couples Issues 149 Methods o Abortion 185
When and Why Relationships End 150
Planning a Pregnancy 186
Coping with Failed Relationships 151
Emotional Health 186
Your Sexual Identity: More Tan Biology 151 Maternal Health 187
Sexual Orientation 152 Paternal Health 187
Financial Evaluation 187
Sexual Anatomy and Physiology 153
Female Sexual Anatomy and Physiology 153 Pregnancy 187
Male Sexual Anatomy and Physiology 157 Preconception Care 187
Human Sexual Response 158 The Process o Pregnancy 188
Prenatal Care 190
Expressing Your Sexuality 159
Sexual Behavior: What Is Normal ? 159 Childbirth 192
Options or Sexual Expression 160 Labor and Delivery 192
Responsible and Satisying Sexual Behavior 161 Complications o Pregnancy and Childbirth 193
Variant Sexual Behavior 161 The Postpartum Period 194
Sexual Dysfunction 162
Drugs and Sex 163
yourself
assess How Well Do You
Communicate? 164
Summary 165
vi | contents
DONA_7434_FM_ppi-xxii.indd 6 11/11/11 2:16 PM
yourself
Inertility 195 assess D o You Have a Problem with
Causes in Women 195 Drugs? 227
Causes in Men 195 Summary 228
Inertility Treatments 196
Adoption 196 8
Drinking Alcohol Responsibly and Ending
yourself
assess A re You Comortable with
Tobacco Use 231
Your Contraception? 197
Summary 198 Alcohol: An Overview 232
Alcohol and College Students 232
High-Risk Drinking and College Students 234
P t Th ee: Avoiding Risks from
Alcohol in the Body 235
The Chemistry and Potency o Alcohol 236
Harmful Habits
Absorption and Metabolism 236
Blood Alcohol Concentration 237
7
Recognizing and Avoiding Addiction and
Alcohol and Your Health 239
Drug Abuse 201 Immediate and Short-Term E ects o Alcohol 239
Long-Term E ects 240
De ning Addiction 202
Alcohol and Pregnancy 241
Signs o Addiction 202
Drinking and Driving 242
Addiction Afects Family and
Friends 203 Alcohol Abuse and Alcoholism 243
Identiying an Alcoholic 243
Addictive Behaviors 203
The Causes o Alcohol Abuse and Alcoholism 244
Disordered or Compulsive
Women and Alcoholism 244
Gambling 203
Alcohol and Prescription Drug Abuse 244
Compulsive Buying
Costs to Society 245
Disorder 204
Exercise Addiction 204 Treating Alcoholism 245
Technology Treatment Programs 246
Addictions 204
Relapse 246
What Is a Drug? 205
Tobacco Use in the United States 246
Drug Misuse and Abuse 205
Tobacco and Social Issues 246
How Drugs A ect the Brain 205
College Students and Tobacco Use 247
Types o Drugs 206
Routes o Drug Administration 207 Tobacco and Its Efects 248
Drug Interactions 207 Nicotine 248
Tar and Carbon Monoxide 249
Cafeine 207
Tobacco Addiction 249
Abuse o Over-the-Counter (OTC) Drugs 208 Tobacco Products 249
Prescription Drug Abuse 209 Health Hazards o Tobacco Products 251
College Students and Prescription Drug Abuse 209 Cancer 251
Cardiovascular Disease 252
Illicit Drugs 210 Respiratory Disorders 253
College Students and Illicit Drug Use 210 Sexual Dysunction and Fertility Problems 254
Other Health E ects 254
Common Drugs o Abuse 213
Stimulants 213 Environmental Tobacco Smoke 254
Marijuana and Other Cannabinoids 216 Risks rom Environmental Tobacco Smoke 254
Depressants 218
Hallucinogens 221 Tobacco Use and Prevention Policies 254
Inhalants 223
Quitting 256
Anabolic Steroids 224
Breaking the Nicotine Addiction 256
Treatment and Recovery 224 Breaking the Smoking Habit 257
Treatment Approaches 225 Benefts o Quitting 258
Drug Treatment and Recovery or College Students 225 yourself
assess A lcohol and Tobacco: Are Your
Addressing Drug Misuse and Abuse in the United States 226 Habits Placing You at Risk? 259
Harm Reduction Strategies 226 Summary 261
contents | vii
DONA_7434_FM_ppi-xxii.indd 7 11/11/11 2:16 PM
P t Fo : Building Healthy assessyourself A re You Ready or Weight Loss? 320
Summary 323
Lifestyles
9 FOCUS ON: Enhancing Your Body
Eating for a Healthier You 265
Image 326
Essential Nutrients for Health 266
What Is Body Image? 327
Calories 266
Many Factors Infuence Body Image 327
Water: A Crucial Nutrient 266
Proteins 268 How Can I Build a More Positive Body Image? 329
Carbohydrates 269 Some People Develop Body Image Disorders 329
Fats 272
What Is Disordered Eating? 331
Vitamins 274
Some People Develop Eating Disorders 331
Minerals 278
How Can You Help Someone with Disordered
DRIs: Recommended Intakes or Nutrients 282
Eating? 334
How Can I Eat More Healthfully? 282
Can Exercise Be Unhealthy? 334
What Is a Healthul Diet? 282
Some People Develop Exercise Disorders 335
Dietary Guidelines or Americans, 2010 283
yourself
MyPlate Plan 283 assess A re Your E orts to Be Thin Sensible
Choose Foods Wisely Read the Labels 285 Or Spinning Out o Control? 336
Vegetarianism: A Healthy Diet? 286
Supplements: Research on the Daily Dose 287
Eating Well in College 287
Is Organic or You? 288 11
Improving Your Personal Fitness 338
Food Safety: A Growing Concern 289
Foodborne Illnesses 289 Physical Activity for Health, Fitness, and Performance 339
Avoiding Risks in the Home 290 Physical Activity or Health 340
Food Sensitivities 290 Physical Activity or Physical Fitness 340
Genetically Modi ed Food Crops 291
Getting Motivated and Committing to Your
assessyourself H ow Healthy Are Your Eating Physical Fitness 342
Habits? 294 What Are the Health Bene ts o Regular Physical
Activity? 342
Summary 296
Identiying Your Physical Fitness Goals 345
Overcoming Common Obstacles to Physical
10
Activity 345
Reaching and Maintaining a Healthy
Incorporating Physical Activity into Your Lie 345
Weight 299
Fitness Program Components 347
Factors Contributing to Overweight and Obesity 301 Warm-Up 347
Genetic and Physiological Factors 301 Cardiorespiratory and/or Resistance Training 348
Environmental Factors 304 Cool-Down 348
Psychosocial and Economic Factors 306
Creating Your Own Fitness Program 348
Lack o Physical Activity 306
Principles o Fitness Training 348
Assessing Body Weight and Body Composition 307 The FITT Principle or Cardiorespiratory Fitness 349
Body Mass Index (BMI) 308 The FITT Principle or Muscular Strength and
Waist Circumerence and Ratio Measurements 311 Endurance 351
Measures o Body Fat 311 The FITT Principle or Flexibility 352
Managing Your Weight 312 Activities Tat Develop Multiple
Improving Your Eating Components of Fitness 353
Habits 312 Yoga 353
Understanding Calories and Tai Chi 354
Energy Balance 313
Pilates 354
Including Exercise 315
Finding a Weight Loss Fitness-Related Injuries 354
Plan You Can Live Treatment o Fitness-
With 315 Training Related
Considering Drastic Weight-Loss Measures 315 Injuries 354
Trying to Gain Weight 319 Preventing Injuries 355
viii | contents
DONA_7434_FM_ppi-xxii.indd 8 11/11/11 2:16 PM