1. HEALTH AND WELLNESS

2. Defining Health & Wellness
Well-being – a state of health and wellness in which one feels safe, fulfilled, productive, and looks forward to living a long life.
People in a state of well-being:
Feel good about their present condition
Are productive at school, work, and home
Do not have mental and physical illnesses
Wellness is a balance of dimensions
Wellness – a healthy balance of physical, emotional/mental, intellectual, and social health
These dimensions interact with and affect each other

3. Promoting a Healthy Lifestyle
Your Health Triangle -
aspect of health that deals with being active, having enough energy for everyday tasks, and getting enough sleep
aspect of health that deals with your ability to process information and manage stress
aspect of health that deals with relationships and how well you communicate

4. Physical Health
Physical Health – a dimension of health that involves your body, including physical fitness and the ability to cope with every day physical tasks
Refers to how well your body functions
Qualities of a healthy body:
Not slowed by disease
Able to take part in activities of daily life
Able to cope with stress, injury, and aging

5. Emotional/Mental Health
Emotional Health – a dimension of health that involves your emotions, mood, outlook on life, and beliefs about yourself
Good emotional health means:
You are not affected by mental illness
You can express thoughts and feelings clearly
You can cope well with stress
Many teens experience problems with emotional health but may not realize it

6. Intellectual and Social Health
Intellectual Health – a dimension of health that involves your ability to think clearly and critically, learn, and solve problems
People who are intellectually healthy are able to adapt, learn, and grow
Social Health – a dimension of health that involves your communication skills, relationships, and ability to interact with others
Social skills and healthy relationships help people enjoy life and meet challenges

7. Health Continuum
The range of a person’s health status can be described as a continuum
Ideally, health status should be near optimal health
Optimal Health – a state of excellent health and wellness in all areas of your life
Diseases and disorders can affect the mind and body, preventing optimal health

8. The Importance of Good Health
The Health Continuum – a complete spectrum of health, ranging from premature death to high-level optimum health.
The Health Continuum Scale:
Pre-mature Death Loss of Health Improved Health High level of health
← l →
Chronic Disorders Lack of energy, Free from aches, Optimal energy
inattention, aches and pains; moderate
and pain level of energy
- People on the left side of the continuum usually do not take
responsibility for maintaining their own health
People on the right side of the continuum usually exhibit a high degree of responsibility, discipline, and positive direction in life. They accept responsibility for maintaining their own health.

9. Health and Wellness Factors
What are some examples of factors that increase health and wellness?
Avoid smoking, drinking, and drugs
Eating a healthy diet and exercising regularly
What are some examples of factors that reduce health and wellness?
Not getting enough sleep
Inability to manage stress

10. Examples of Factors That Increase Health and Wellness:
Quitting smoking, drinking, or abusing drugs
Eating more fruits and vegetables
Starting an exercise program
Getting regular physical examinations
Getting a flu shot each year
Factors That Reduce Health and Wellness:
Having an illness or injury
Getting inadequate sleep
Texting while driving
Lack of healthy relationships
Inability to manage stress

11. Varying Sleep Needs
The amount of sleep that people need varies at different ages
Infants and children need considerably more sleep than adults
Teens also require more sleep than adults
Teenagers need about 9 hours of sleep per night
Sleep Deficit – a shortage of sleep that leads to tiredness and other health problems
Some people are known as short sleepers – people who can function well on less sleep than others

12. Hours of Sleep Required by Age
Recommended hours of sleep
Birth – 2 months
12 – 18
2 – 11 months
14 – 15
1 – 3 years
12 – 15
3 – 5 years
11 – 13
5 – 12 years
9 – 11
12 – 18 years
8.5 – 9.5
18 years or older
7 – 9 hours
How many hours per night do you sleep on average?
Do you think you get enough sleep?
How do you the think the amount of sleep you get affects your health?

13. Impact of Insufficient Sleep
Lack of sleep is related to various health problems
Diabetes
Cardiovascular Disease
Hypertension
Stroke
Coronary Heart Disease
Irregular Heart Beats
Obesity

14. The Science Behind Sleeping
Regular changes occur in your body on a daily basis
Ex: body temperature, blood pressure, levels of hormones rise and fall regularly
Circadian Rhythms – physical, behavioral, and mental changes in the body that occur naturally and typically follow the 24-hour cycle of the sun
Ex: body temperature drops during the night and rises during the day
Most circadian rhythms are controlled by the body’s master biological “clock,” the suprachiasmatic nucleus (SCN)
Suprachiasmatic nucleus (SCN) – a cluster of nerve cells in the hypothalamus that controls many physiological responses in the body
The SCN controls:
The sleep-wake cycle
Body temperature
Hormone levels
Brain activity

15. Sleep and Circadian Rhythm
Your body’s biological clock determines when you feel tired and when you feel awake

16. The SCN The SCN works in two ways to regulate sleep:
It monitors the amount of light in the environment
Leads the body to be more active when there is more light and less active when there is less light
It causes the pineal gland to release the hormone melatonin during the late evening to signal that it is time to go to sleep
Melatonin – a hormone released by the pineal gland that increases feelings of relaxation and tiredness

17. Stages of Sleep
Each night you usually pass through 5 distinct stages of sleep
Stage 1:
Stage of light sleep
You may experience:
Vivid sensations
Hallucinations
Sensation of falling
Jolt your body awake
During this stage, you drift in and out of sleep, and can be awakened easily
Stage 2:
Body temperature starts to drop
Heart rate slows down

18. Stages of Sleep Continued…
Transitional stage between light sleep and deep sleep
Brain waves become slower
Stage 4:
Stage of deep sleep during which you are difficult to awaken
Movement of your eyes and your muscle activity stop completely
Stage 5:
REM sleep
Active stage of sleeping
Breathing changes, becoming irregular, shallow, and more rapid
Heart rate increases
Blood pressure increases
Eyes dart about rapidly under your eyelids
Muscles are temporarily paralyzed

19. Impact of Sleep Most nights you spend more than 2 hours dreaming
Most dreams last between 5 – 20 minutes
Dreams that occur during REM sleep are remarkable vivid
Researchers believe that sleep benefits the nervous system, immune, and endocrine systems
Learn and remember new information
Fight infections
Regulate hormones
Repair damaged cells

20. Common Sleeping Problems
Insomnia – a condition in which the body is unable to fall asleep or stay asleep
Can be caused by many different factors including:
Stress
Jet lag
Diet
Health conditions
Ex: cancer, cardiovascular disease, and lung disease
Acute (short-term) Insomnia:
Common condition
Caused by daily stressors
Chronic (long-term) Insomnia:
Lasts a month or longer
May be related to another health problem
Ex: medical condition, substance abuse, or a sleep disorder

21. Sleeping Problems Continued…
Parasomnia – a class of sleep disorders in which a person is partially, but not completely awaken from sleep
Can occur when people are:
First falling asleep
Between sleep stages
Most common types include:
Nightmares
Sleepwalking
Restless legs syndrome – a disorder in which people experience prickling, tingling, or other irresistible urges to move their legs
Teeth grinding

22. Sleeping Problems Continued…
Sleep Apnea – a serious disorder in which a person stops breathing during sleep
Two Types:
Obstructive
Caused in part by a fat buildup, or loss of muscle tone, that occurs with aging
These physical changes cause the windpipe to collapse when the muscles relax during sleep
Central
Occurs when the brain fails to send the right signals to the muscles that control breathing
Caused by medical conditions such as heart failure and stroke
Symptoms of sleep apnea include:
Excessive daytime sleepiness
Irritability
Depression
Morning headaches
Decline in mental functioning
Cardiovascular problems
Ex: high blood pressure, irregular heart beats, and increased risk of heart attacks and stroke

23. Sleeping Problems Continued…
Narcolepsy – a disorder characterized by “sleep attacks” in which a person suddenly falls asleep at various times during the day
Causes people to have difficulty regulating their sleep
During the attack, some people fall asleep suddenly for a period lasting several seconds or even more than 30 minutes
May occur when people are:
Walking
Driving
Performing other forms of physical activity
Can be triggered by strong emotions or surprise, but causes are still unclear
Can be treated with drugs, such as stimulants or antidepressants that help control the symptoms

24. Strategies for Getting Sleep
Set (and follow) a schedule
Use a sleep-wake cycle that is sync with your body’s natural circadian cycle
The same schedule throughout the week, even on weekends
Nap strategically
Set an alarm so you don’t sleep too much
Nap in the early afternoon
Do not nap after dinner
Exercise regularly
20-30 minutes a day can help you sleep better
At least 5-6 hours before you plan to go to sleep
Avoid substances that interfere with sleep
Taking stimulants makes it more difficult to sleep
Ex: Caffeine (soda), nicotine (cigarettes)
Relax before bedtime
A peaceful bedtime routine sends a signal to your brain that it’s time to relax and sleep

25. Diseases & Disorders
Disease is an impairment of the normal function of the body or one of the parts
Disease – a poor state of health and wellness in various areas of your life
Some diseases happen quickly and go away in a short time, others last many years
Acute Diseases – diseases that occur and resolve quickly
Common acute diseases include:
The flu
Chicken Pox
Chronic Diseases – diseases that occur for many years, even for a lifetime
Common chronic diseases include:
Diabetes
Cancer
Heart Disease

26. Diseases & Disorders Continued…
A disease can be recognized by a set of specific signs and symptoms
Signs are outward indicators of disease that can be detected and measured by others
Examples of some signs include:
Rash
Fever
Uncoordinated Movement
Unconsciousness

27. Diseases & Disorders Continued…
A symptoms is a disease indicator that is sensed by the sick person
Examples of symptoms include:
Pain
Confusion
Depressed Mood
Nausea
Like a disease, a disorder is an abnormal physical or mental condition with no single, identifiable cause
For that reason, mental illnesses such as anxiety or depression are often called mental disorders