Dimensions of Wellness

• The dimensions of wellness include physical, emotional, intellectual, interpersonal, cultural, spiritual, environmental, financial, and occupational, totaling 9 dimensions.
• Wellness is a holistic concept encompassing overall well-being, not merely the absence of disease.

Self-Efficacy and Energy Balance

• Self-efficacy is an individual's belief in their ability to succeed in specific situations or accomplish a task.
• Energy balance is the relationship between energy intake (calories consumed) and energy expenditure (calories burned).

BMI Considerations

• BMI considers weight in relation to height, though it has drawbacks such as not accounting for muscle mass, bone density, and fat distribution.
• A safe approach to weight loss involves gradually losing 1-2 pounds per week through a balanced diet and regular physical activity.

Essential Nutrients

• Essential nutrients are those the body cannot synthesize and must be obtained from the diet.
• There are 6 essential nutrients: carbohydrates, proteins, fats, vitamins, minerals, and water.
• Digestion is the process of breaking down food into absorbable components.

Calories per Gram

• Fats provide 9 kcal/g
• Carbohydrates provide 4 kcal/g
• Protein provides 4 kcal/g

Amino Acids

• Essential amino acids cannot be synthesized by the body, so they must be obtained from the diet.
• There are 9 essential amino acids.
• Complete proteins contain all essential amino acids.
• Incomplete proteins lack one or more essential amino acids.
• Complementary proteins are two or more incomplete proteins that, when combined, provide all essential amino acids.

Daily Calorie Distribution

• Protein should comprise 10-35% of daily calories.
• Carbohydrates should comprise 45-65% of daily calories.
• Fats should comprise 20-35% of daily calories.

Vitamins and Minerals

• Fat-soluble vitamins are A, D, E, and K.
• Water-soluble vitamins are B-complex and C.
• Major minerals include calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur.
• Trace minerals include iron, zinc, copper, manganese, fluoride, selenium, and iodine.

Water and Diabetes

• Water constitutes about 60% of human body weight.
• Individuals with diabetes have an increased level of blood glucose (sugar).

Physical Fitness and Flexibility

• Physical fitness is the ability to perform daily activities with vigor and without undue fatigue.
• Flexibility is the ability of joints to move through their full range of motion.
• At least 150 minutes of moderate-intensity aerobic activity per week is recommended.

Heart Anatomy

• The heart has four chambers: two atria and two ventricles.

Heart Attack Symptoms

• Heart attack symptoms in men may include chest pain, shortness of breath, nausea, dizziness, and sweating.
• Heart attack symptoms in women may include shortness of breath, nausea, back or jaw pain, dizziness, and fatigue.

Cardiovascular Disease (CVD)

• Non-modifiable risk factors for CVD include age, gender, family history, and genetics.
• High blood pressure is also known as hypertension.
• The Dietary Approach to Stop Hypertension (DASH) diet is recommended for people with high blood pressure or those at risk of hypertension.
• A stroke is a medical emergency where blood flow to the brain is interrupted.

Psychological Health

• Psychological health is a state of well-being in which individuals can cope with stress and work productively.

Maslow’s Hierarchy of Needs

• Maslow’s Hierarchy of Needs includes physiological, safety, love/belonging, esteem, and self-actualization.

Negative Self-Talk

• Examples of negative self-talk include: “I’m not good enough,” and “I always fail.”

Defense Mechanisms

• Examples of defense mechanisms include denial, repression, projection, and rationalization.

Psychological Disorder Factors

• Factors associated with the development of psychological disorders include genetics, environment, trauma, and stress.

Anxiety Disorders and Other Conditions

• Specific phobia is an intense, irrational fear of a specific object or situation.
• Generalized Anxiety Disorder is chronic, excessive worry about various aspects of life.
• Compulsion refers to repetitive behaviors driven by anxiety.
• Obsession is defined as persistent, intrusive thoughts or impulses.

Neurotransmitters and Self-Talk

• Antidepressants target the neurotransmitter serotonin.
• An example of positive self-talk is "I can handle this."

Stressors and Stress Responses

• A stressor is any physical or psychological challenge that causes stress.
• Examples of stressors include work pressure, exams, and financial difficulties.
• The stress response is the body's reaction to a stressor.
• Eustress is positive stress that enhances performance.
• Distress is negative stress that hinders performance.
• Allostatic load is the cumulative effect of chronic stress on the body.

Stress Management

• The first step in creating a personal plan for managing stress is identifying stressors.
• Physical responses to stress vary based on individual physiology, genetics, and experiences.
• Personality, perception, and coping skills affect the stress response.
• Gender affects stress due to hormonal and social differences.

Sleep

• During sleep, the body undergoes repair, memory consolidation, and hormone regulation.
• Stage 3 (slow-wave sleep) is the deepest stage of sleep.
• A "full night's sleep" consists of 4-6 sleep cycles.
• Adenosine is a chemical that builds up in the brain and promotes sleep.
• Chronic insomnia is a persistent difficulty falling or staying asleep.
• Narcolepsy is associated with sudden, uncontrollable episodes of sleep.