Chapter 11 - Health

You can promote your health by taking definite steps

Your Machine:

~ Fuel it

• You are what you eat
• Nutritional guidelines were developed by the U.S. Senate
• Self-starvation can be as dangerous as obesity
• Avoid the quick fixes
• The formula for weight loss: eat better food, eat less food, and exercise
• Eating disorders (bulimia- cycles of excessive eating and forced purges; Anorexia nervosa- an illness characterized by starvation

~ Move it

• Regular exercise can improve your performance in school
• With lean muscles, you function better
• The human body can change
• First Step- Tell the truth about the problem and declare your desire to change
• Dieting alone doesn't create lean muscles
• Do something you enjoy
• Three 20 to 30 minute sessions a week of aerobic activity (HR up to a fast steady pace) can yield benefits
• School can be a great place to get into shape
• Classes may be offered in aerobics, swimming, volleyball, basketball, golf, tennis, and other sports

~ Rest it

• Human bodies also need to rest
• If you have trouble falling asleep:

• Exercise daily
• Keep your sleeping room cool
• Take a warm bath before bed
• Practice relaxation techniques
• Get up after 30 minutes and do something else
• Avoid naps
• Sleep in the same place every night
• See a doctor

• Lack of sleep can interfere with your memory, your concentration, and your ability to stay awake in class
• Manage stress effectively
• Stress is not always harmful

~ Observe it

• Watch for these signs:

• Weight loss of more than 10 pounds with no apparent cause
• A sore, scab, or ulcer that does not heal
• A skin blemish or mole that bleeds, itches, or changes
• Persistent or severe headaches
• Sudden vomiting that is not preceded by nausea
• Fainting spells
• Double vision
• Difficulty swallowing
• Persistent hoarseness or nagging cough
• Blood that is coughed up
• Shortness of breath for no reason
• Persistent indigestion or abdominal pain
• A change in normal bowel habits
• Unusual urine
• Lumps or thickening in a breast
• Vaginal bleeding between menstrual periods or after menopause

~ Protect it

• Protect against sexually transmitted diseases (STD)

• Sex can be hazardous to your health
• Anyone who has sex is at risk of getting a STD
• The most common contagious diseases in the U.S. (affect about one in every six adults):
• Some can lead to blindness, infertility, cancer, heart disease, and death
• Can be harder to diagnose in women
• Spread through body fluids that are exchanged during sex
• AIDS is one of the most serious STDs -- Fatal!
• HIV can be caught by having sex, sharing needles, and passed from the pregnant women to the fetus
• One in 500 college students is infected with HIV
• The only way to be absolutely safe from STDs is to abstain from sex or have sex exclusively with one person who is free of infection and has no other sex partners -- Also avoid injecting illegal drugs
• If you choose to have sex, protect yourself by practicing "safer sex" (condoms, foam, jelly, or cream with condoms)

• Protect against unwanted pregnancy

• Abstinence is 100% effective in preventing pregnancy
• The pill must be taken every day for 21 days a month -- 97% effective
• Intrauterine device (IUD) is about 94% effective
• Diaphragm (barrier method) is about 80% effective
• Foams, creams, tablets, suppositories, and jellies are chemicals placed in the vagina that prevent sperm from getting to the egg (about 86% effective)
• Female condom- Sheath of polyurethane inserted into the vagina (barrier)
• The rhythm method- avoiding intercourse during ovulation (about 80% effective)
• Douching- flushing the vagina with water or other liquid (INEFFECTIVE)
• Withdrawal- removing the penis before ejaculation occurs (INEFFECTIVE)
• Sterilization- permanent form of birth control (almost 100% effective)

• Protect yourself against rape

• Possible steps to help prevent rape from happening:

1. Take a tour of the campus - Note danger spots
2. Ask if your school has escort services for people taking evening classes
3. Take a course or seminar on self-defense and rape prevention
4. If you are raped, get to the nearest rape crisis center, hospital, or police station as soon as you can

• Date rape- The act of forcing sex on a date (most common form of rape on college campuses)
• Communicate clearly what you want and don't want
• Be assertive
• Be cautious about using alcohol or drugs
• Avoid going to secluded places

• Protect yourself against accidents

• Don’t drive after drinking
• Drive with the realization that other may drive dangerously
• Put poison out of reach of children
• Keep stairs, halls, doorways, and pathways clear
• Don't smoke in bed
• Don't let candles burn unattended
• Keep children away from stoves (pot handles)
• Check electrical cords
• Keep a fire extinguisher handy
• Watch for ways that an infant or toddler could suffocate or choke
• Install smoke detectors

Protect yourself when using computers

• Ergonomics focuses on ways to prevent problems concerning office work conditions.
• Suggestions:
• Rest your eyes from time to time
• Take breaks
• Pay attention to your posture
• Type with the keyboard in your lap

Seven Dietary Guidelines

• Eat a variety of foods
• Maintain healthy weight
• Choose a diet low in fat, saturated fat, and cholesterol
• Choose a diet with plenty of vegetables, fruits, and grain products
• Use sugars in moderation
• Use salt and sodium in moderation
• If you drink alcoholic beverages, do so in moderation

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