Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. Chapter Four: Health- Promoting Behaviors

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. Exercise Accident prevention Cancer-related health behaviors Developing a healthy diet Sleep Rest, renewal, savoring 2

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. Aids in maintaining mental and physical health Aerobic exercises: Marked by high intensity, long duration, and the need for endurance 3

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 4 Sources: Centers for Disease Control and Prevention, February, 2011; Hamer & Steptoe, 2007.

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. Improves mood and general well-being Improves sense of self-efficacy Improves cognitive functioning Has economic benefits 5

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. Come from families that practices exerciseHave positive attitudes toward physical activityHave a strong sense of self-efficacy for exercisingEnergetic, extraverted and sociable Perceive themselves as athleticHave social support from friends Enjoy their form of exerciseHave a sense of responsibility for their health 6

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. Convenient and easily accessible settings Less crowd Safe places Improved environmental options Social support Developing a regular exercise program 7

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. Incorporate principles of self-control Increase motivation Increase and maintain physical activity Promote personal values Promote general lifestyle changes 8

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. Family-based interventions - Help induce all family members to be more active Relapse prevention techniques - Increase long-term adherence to exercise programs Interventions involving multiple health behaviors - Work if health habits are linked to each other to address risk 9

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. Most common cause of death and disability among children under age 5 Precautionary measures to be adopted Install safety catches and gates in the home Place poisons out of reach Teach children safety skills Provide training and parenting classes to parents 10

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. Fall-related accidents - Common cause of death and injuries in older adults Strategies to reduce accidents Dietary and medication intervention Physical activity training Better lighting, nonslip bath mats, shower grab bars, and hand rails in homes Fall prevention programs 11

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. Greatest cause of accidental deaths Preventive measures Social engineering solutions Psychological interventions 12

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. Mammograms - Have helped reduce breast cancer mortality Important for older and high-risk women due to: Prevalence of breast cancer Its cost effectiveness Improved chances of survival if detected early Usage declines with age due to: Fear of radiation 13

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. Embarrassment over the procedure Anticipated pain Anxiety Fear of cancer Concern over costs Lack of awareness, time, and resource availability Measures to promote screening Changing attitudes through interventions Improving social support 14

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. Colorectal cancer - Second highest cause of cancerous deaths Participation in screening is predicted by: Self-efficacy Perceived benefits Physician’s recommendation Social norms favoring it Certain barriers 15

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. Measures to promote screening Community-based mass media programs Community-based education Interventions through social networks Recommendations from health care providers Reminder notices 16

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. Skin cancer - Primary risk factor is excessive exposure to UV radiation Measures to promote safe sun practices Educational interventions Teaching about effective sunscreen usage 17

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. Important as it is a controllable risk factor for many leading causes of death Dietary change Critical for people at risk for or already diagnosed with chronic diseases Improves health 18

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. Restrictive, monotonous, expensive, and hard to implement Requires changes in shopping, meal planning, cooking methods, and eating habits Comfort foods are high in fat and sugars Preferences for high-fat foods Poor dietary habits 19

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. Stress has a direct and negative effect on diet Stressed people Are distracted May not have self control May not pay attention to their diet 20

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. Healthy diet requires: Strong sense of self-efficacy Knowledge about dietary issues Family support Perception that dietary change has important health benefits 21

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. Education and training in self-monitoring Cognitive-behavioral interventions Improving social support Motivational interviewing Training in self-regulation 22

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. Adopting strong implementation intentions Family interventions Community interventions Cost-effective interventions Telephone counseling Social engineering 23

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. Lightest and earliest stage of sleep Marked by theta waves Stage 1 Breathing and heart rates even out Body temperature drops Brain waves alternate between sleep spindles and K- complex waves Stage 2 Deep sleep stage Marked by delta waves Stage 3 and 4 24

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. Restores energy Strengthens the immune system Prompts the body to release growth hormone 25

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. Eyes move back and forth, breathing and heart rates vary, and dreams occur Marked by beta waves Important for: Consolidating memories Solving problems Turning knowledge into long-term memories 26

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. Insufficient sleep affects: Cognitive functioning Mood Job performance Quality of life Health 27

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. Reasons for lack of sleep Stress, high levels of hostility, or arousal Usage of maladaptive coping strategies Worrying about the causes of stress Consuming alcohol Sleeping for long hours can result in psychopathology 28

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. Relaxation and renewal helps people: Savor the positive aspects of life Reduce stress Restore emotional balance Participation in enjoyable activities Lowers blood pressure, cortisol, and weight Improves physical and cognitive functioning 29