Week 2- Chapter 1 Taking Charge of Your Health PDF

PBH101 Introduction to Public Health Chapter 1: Taking Charge of Your Health Course Instructor: © 2012 McGraw-Hill Companies. All Rights Reserved.  Outline Wellness as a health goal...

PBH101 Introduction to Public Health Chapter 1: Taking Charge of Your Health Course Instructor: © 2012 McGraw-Hill Companies. All Rights Reserved.  Outline Wellness as a health goal Promoting national health Factors that influence wellness Achieving wellness through lifestyle management Promote wellness for yourself and your environment © 2010 McGraw-Hill Companies. All 2 Rights Reserved. Wellness As A Health Goal Introduction Health and wellbeing are essential elements to increase and/or maintain peoples’ performance, productivity, job satisfaction and engagement within the work environment. © 2010 McGraw-Hill Companies. All 4 Rights Reserved. Health and Wellness Health: the overall condition of body or mind and the presence or absence of illness or injury. Wellness: optimal health and vitality, encompassing all the dimensions of well-being. Depends on conscious decisions that affect risk factors. © 2010 McGraw-Hill Companies. All 5 Rights Reserved. Dimensions of Wellness Nine interrelated dimensions of wellness interact continuously. Making changes in one dimension often affects others. The Dimensions of Wellness Physical Interpersonal Emotional Occupational Intellectual Financial Spiritual Environmental Cultural © 2012 McGraw-Hill Companies. All 6 Rights Reserved. Physical Wellness Eating well Exercising Getting enough sleep Avoiding harmful habits Practicing safer sex Recognizing symptoms of disease Getting regular checkups Avoiding injuries Emotional Wellness Optimism Trust Self-esteem Self-acceptance Self-confidence Ability to understand and accept one's feelings Ability to share feelings with others Intellectual Wellness Openness to new ideas Capacity to question Ability to think critically Motivation to master new skills Sense of humor Creativity Curiosity Lifelong learning Interpersonal Wellness Communication skills Capacity for intimacy Ability to establish and maintain satisfying relationships Ability to cultivate a support system of friends and family Cultural Wellness Creating relationships with those who are different from you Maintaining and valuing your own cultural identity Avoiding stereotyping based on race. ethnicity, gender, religion, or sexual orientation Spiritual Wellness Capacity for love Compassion Forgiveness Altruism Joy and fulfillment Caring for others Sense of meaning and purpose Sense of belonging to something greater than oneself Environmental Wellness Having abundant, clean natural resources Having safe and healthy neighborhoods to live and work in Maintaining sustainable development Recycling whenever possible Reducing pollution and waste Financial Wellness Having a basic understanding of how money works Living within one's means Avoiding debt, especially for unnecessary items Saving for the future and for emergencies Occupational Wellness Enjoying what you do Feeling valued by your manager Building satisfying relationships with coworkers Taking advantage of opportunities to learn and be challenged © 2012 McGraw-Hill Companies. All 16 Rights Reserved.  The Wellness Continuum https://www.youtube.com/watch?v=tjF-qNd3rY4 © 2012 McGraw-Hill Companies. All 17 Rights Reserved. The Long and the Short of Life Expectancy Life expectancy: the period of time a member of a given population is expected to live. There is a major difference between life span (how long we live) and health span (how long we stay healthy) is freedom from chronic or disabling disease. Factors such as smoking, obesity, and drug use also strongly correlate to life span. Each of us can take responsibility for our lifestyle choices. © 2010 McGraw-Hill Companies. All 18 Rights Reserved. Key behaviors to avoid for a longer, healthier life America’s Health Ranking reports assess the nation’s health state by state, based on factors including behaviors, public policies, access to health care, poverty, education, and environmental conditions. The poorer, less educated areas of the country also fare the worst. © 2010 McGraw-Hill Companies. All 20 Rights Reserved. Strategies to avoid Obesity Change food pricing to promote healthful option (tax sugary beverages and offer incentives to farmers and food manufacturers) Limit advertising of unhealthy foods targeting children. Require daily physical education classes in schools. Fund strategies to promote physical activity by creating more walkable communities, parks, and recreational facilities. Train health professionals to provide nutrition and exercise counseling Mandate health insurance coverage for treatment of obesity as a chronic condition. Promote the expansion of work site programs for improving diet and physical activity habits. Encourage increased public investment in obesity-related research. Analyze your own food choices, and make appropriate changes. Shifting away from consuming foods high in sugar and refined grains. Be more physically active. Take the stairs rather than the elevator, ride a bike instead of driving a car, and reduce your overall sedentary time. Educate yourself about current recommendations and areas of debate in nutrition. Speak out, vote, and become an advocate for healthy changes in your community. New Opportunities for Taking Charge Infectious disease: a disease that is communicable from one person to another. Chronic disease: a disease that develops and continues over a long period of time Morbidity and mortality rates from common infectious diseases were much higher in the early 20th century. © 2012 McGraw-Hill Companies. All 22 Rights Reserved. New Opportunities for Taking Charge Infectious disease: a disease that is communicable from one person to another. Chronic disease: a disease that develops and continues over a long period of time Morbidity and mortality rates from common infectious diseases were much higher in the early 20th century. © 2012 McGraw-Hill Companies. All 23 Rights Reserved.  1.2 Public Health, life expectancy, and quality of life Public health achievements during the 20th century are credited with adding more than 25 years to life expectancy for Americans, greatly improving quality of life, and dramatically reducing deaths from infectious diseases. Public health improvements continue into the 21st century, including greater roadway safety and a steep decline in childhood lead poisoning. Between 2014 and 2017, U.S. life expectancy declined, likely due to the opioid and obesity epidemics. Life expectancy rose 0.1 year in 2018. © 2012 McGraw-Hill Companies. All 24 Rights Reserved. Table 1.1 Leading Causes of Death in the United States, 2020-2021 Note: The 2020 cause-of-death data will reflect the impact of the SARS-CoV-2 pandemic. 25 Leading Causes of Death among Americans Aged 15 to 24, 2020 © 2012 McGraw-Hill Companies. All 26 Rights Reserved. Reflection How often do you feel exuberant? Vital? Joyful? What makes you feel that way? Conversely, how often do you feel downhearted, de-energized, or depressed? What makes you feel that way? Have you ever thought about how you might increase experiences of vitality and decrease experiences of discouragement? PROMOTING NATIONAL HEALTH Promoting National Health Health promotion: the process of enabling people to increase control & to improve over their health and its determinants. National Institutes of Health (NIH). Centers for Disease Control and Prevention (CDC). © 2010 McGraw-Hill Companies. All 29 Rights Reserved. Health Insurance Options (US) The Affordable Care Act (ACA), also called “Obamacare,” was signed into law on March 23, 2010. Under the ACA, health insurance companies provide a selection of government-regulated health care plans that students and others may choose from. Those who are below income requirements are eligible for federal help with the premiums. ACA allows students to stay on their parents’ health insurance plans until age 26—even if they are married or have access to coverage through an employer © 2010 McGraw-Hill Companies. All 30 Rights Reserved. The Healthy People Initiative Healthy People 2030 reports propose the following broad objectives: Eliminate preventable disease, disability, injury, and premature death. Achieve health equity, eliminate disparities, and improve health literacy. Create social, economic, and physical environments that promote good health for all. Promote healthy development and healthy behaviors across every stage of life. Engage leadership and the public to design effective health policies. © 2010 McGraw-Hill Companies. All 31 Rights Reserved. Healthy People 2030 Targets Healthy People 2030 https://www.youtube.com/watch?v=Yddq9i45VT8 © 2010 McGraw-Hill Companies. All 33 Rights Reserved. Health Issues for Diverse Populations Health disparities are linked to social, economic, and/or environmental disadvantage. Differences can be biological and cultural: Sex and gender. Race and ethnicity. Income and education. Disability. Geographic location. Sexual orientation and gender identity. © 2010 McGraw-Hill Companies. All 34 Rights Reserved. Disparities by Gender Gender-related characteristics that affect wellness include: Higher rates of smoking and drinking in men Lower earnings in women. Transgender people have higher rates of drinking and smoking, violent crime, and are less likely to use health care services. Men are less likely to visit their physicians for regular exams Men have higher rates of death from injuries, suicide, and homicide Women are at greater risk for Alzheimer’s disease and depression. Disparities by Race and Ethnicity Access to and quality of health care, and life expectancy are the most striking disparities exist in health status in US Disparities by Income & Education Income and education are closely related Groups with the highest poverty rates and the least education have the worst health status. Research reported 250,000 deaths per year attributed to low educational attainment, 175,000 to poverty and 120,000 to income inequality. Disparities by Disability People with disabilities are more likely to have obesity, heart disease, diabetes, and to smoke. Many also lack access to health care services Disparities by Geographic Location People living in rural areas are less likely to be physically active, use seat belts, or obtain screening tests for preventive health care. They have less access to timely emergency services and much higher rates of some diseases and injury-related deaths than people living in urban areas. They are also more likely to lack health insurance. Disparities by Sexual Orientation & Gender Identity Research suggests that LGBT individuals may face health disparities due to discrimination and denial of their civil and human rights. LGBT youth have high rates of tobacco, alcohol, and other drug misuse LGBT youth have an elevated risk of suicide They are more likely to be homeless They are less likely to have health insurance and access to appropriate health care providers and services. Factors That Influence Wellness Health habits Heredity/family history Environment Access to health care Personal health behaviors Your personal behavior can tip the balance toward good health, even when heredity or environment is a negative factor. © 2010 McGraw-Hill Companies. All 41 Rights Reserved. Factors That Influence Wellness: Healthy Habits Regular exercise can help prevent heart disease, high blood pressure, diabetes, osteoporosis, and depression Regular exercise can help prevent heart disease, high blood pressure, diabetes, osteoporosis, and depression. Exercise can also reduce the risk of colon cancer, stroke, and back injury. Balanced diet helps prevent many chronic diseases © 2010 McGraw-Hill Companies. All 42 Rights Reserved. Factors That Influence Wellness: Genetics/Family History The human genome varies only slightly from person to person, and many of these differences do not affect health. However, some differences have important implications for health. Errors in our genes are responsible for about 3500 clearly hereditary conditions, including sickle- cell disease, cystic fibrosis, heart diseases, cancer, diabetes, stroke and many others. Knowing your family’s health history can help you determine which conditions may be of special concern for you. Genetic alterations only increase an individual’s risk, and the disease itself results from the interaction of many genes with other factors for eg, behaviour and environment © 2010 McGraw-Hill Companies. All 43 Rights Reserved. Factors That Influence Wellness: Environment Environmental influences on wellness Environment includes conditions in our home, workplace, and community. Apart from tobacco smoke, radiation in sunlight, outdoor/indoor air pollution, access to nature or high rates of crime and violence in the neighbourhood , industrial waste all factors are considered as an environment that can influence health. Environment also include conditions in other countries and around the globe, particularly climate changes occurring as a result of global warming. © 2010 McGraw-Hill Companies. All 44 Rights Reserved. Factors That Influence Wellness: Access to Healthcare Adequate health care helps improve both quality and quantity of life through preventive care and the treatment of disease. Inadequate access to health care is tied to factors such as low income, lack of health insurance, and geographic location. © 2010 McGraw-Hill Companies. All 45 Rights Reserved. Factors That Influence Wellness: Personal Health Behaviours In many cases, behavior can tip the balance toward good health, even when heredity or environment is a negative factor. Woman with a family history of breast cancer is less likely to develop the disease if she controls her weight and exercises regularly man with a family history of obesity can maintain a normal weight by balancing calorie intake Residents in servered air polluted areas can reduce the risk of lung disease by not smokinh © 2010 McGraw-Hill Companies. All 46 Rights Reserved. ACHIEVING WELLNESS THROUGH LIFESTYLE MANAGEMENT Reaching Wellness through Lifestyle Management Behavioural Change Moving in the direction of wellness means adapting healthy behaviors and working to overcome unhealthy ones.. Changing an unhealthy habit can be harder © 2010 McGraw-Hill Companies. All 48 Rights Reserved. Getting Serious About your Health Examining Current Health Habits Journey toward wellness begins with self-assessment and evaluation of your lifestyle Choose a Target Behavior Changing any behavior can be demanding. Start small by choosing one behavior you want to change—called a target behavior—and working on it until you succeed. Learn about your target behaviour Learn about its risk n benefits Find Help Behaviour that is deeply rooted or too serious for self-management, may require help © 2010 McGraw-Hill Companies. All 49 Rights Reserved. Building motivation to change: Examine the Pros & Cons of Change Knowledge is necessary for behavior change To succeed at behavior change, you need strong motivation Examine the pros and cons of change. Health behaviors have short-term and long-term. Feeling better, doing better in school, improving at a sport, reducing stress, and increasing self-esteem are common short-term benefits of health behavior change. Long-term goals, such as avoiding a disease that may hit them in 30 years, © 2010 McGraw-Hill Companies. All 50 Rights Reserved. Building motivation to change: Boost Self- efficacy Self-efficacy refers to your belief in your ability to successfully take action and perform a specific task Strategies for boosting self-efficacy include Developing an internal locus of control, using visualization and self-talk getting encouragement from supportive people. © 2010 McGraw-Hill Companies. All 51 Rights Reserved. Building motivation to change: Locus of Control Locus of control refers to the extent to which we believe we have control over the events in our lives. People who believe they are in control of their lives are said to have an internal locus of control. Those who believe that factors beyond their control determine the course of their lives are said to have an external locus of control. For lifestyle management, an internal locus of control is an advantage because it reinforces motivation and commitment. An external locus of control can disrupt efforts to change behavior. © 2010 McGraw-Hill Companies. All 52 Rights Reserved. Building motivation to change: Visualization & Self Talk Visualize yourself successfully engaging in a new, healthier behavior. Visualize yourself enjoying all the short-term and long-term benefits from lifestyle change Self-talk to increase your confidence in your ability to change. © 2010 McGraw-Hill Companies. All 53 Rights Reserved. Building motivation to change: Role Models & Supportive People Social support can make a big difference Find a partner who has sane goals © 2010 McGraw-Hill Companies. All 54 Rights Reserved. Identify and overcome barriers to change Enhancing your readiness to change: Transtheoretical, or “stages of change,” model. What stage are you in? Precontemplation. Contemplation. Preparation. Action. Maintenance. Termination. © 2010 McGraw-Hill Companies. All 55 Rights Reserved. © 2010 McGraw-Hill Companies. All 56 Rights Reserved. Dealing with Relapse People seldom progress through the stages of change in a linear way; and most make several attempts. Plan for relapse: Forgive yourself if you have a setback. Give yourself credit for the progress you have already made. Move on—learn from relapse and use that knowledge to deal with setbacks in the future. © 2012 McGraw-Hill Companies. All 57 Rights Reserved. Healthy Eating and Active Living: Making the Healthy Choice the Easy Choice © 2010 McGraw-Hill Companies. All https://www.youtube.com/watch?v=F2-H7botZBg 58 Rights Reserved.  The Stages of Change: A Spiral Model The stages of change are best conceptualized as a spiral in which people cycle back through previous stages but are farther along in the process each time they renew their commitment. © 2010 McGraw-Hill Companies. All 59 Rights Reserved. Developing Skills for Change: Creating a Personalized Plan (1) Monitor your behavior and gather data. (2) Analyze the data and identify patterns. (3) Be “SMART” about setting goals: Specific. Measurable. Attainable. Realistic. Time frame–specific. © 2012 McGraw-Hill Companies. All 60 Rights Reserved. 61 Developing Skills for Change: Creating a Personalized Plan (4) Devise a plan of action: Get what you need. Modify your environment. Control related habits. Reward yourself. Involve the people around you. Plan for challenges. (5) Make a personal contract. © 2010 McGraw-Hill Companies. All 62 Rights Reserved. REFLECTION Think about the last time you made an unhealthy choice instead of a healthy one. How could you have changed the situation, the people in the situation, or your own thoughts, feelings, or intentions to avoid making that choice? What can you do in similar situations in the future to produce a different outcome?  Figure 1.7 A sample behavior change contract In your behavior change contract, include a statement of your goal and your commitment to reaching it. It should also include the date you will start; the steps you will take the measure your progress; the strategies you plan to use to promote change; and the date you expect to reach your final goal. Have someone sign your contract as a witness. © 2010 McGraw-Hill Companies. All 64 Rights Reserved.  Putting a plan Into Actin Commit to making your plan work: Remember your reasons. Use all your strategies and keep track of your progress. Reward yourself for achievements. Staying with it: Social influences can be negative as well as supportive. Levels of motivation and commitment must be high. Choice of techniques and level of effort may need to be reconsidered at various points. Stress can be a major obstacle. Be alert to procrastinating, rationalizing, and blaming. © 2012 McGraw-Hill Companies. All 65 Rights Reserved.  Apply the general behavior change planning framework Class Activity presented in this session to any target behavior.  Conclusion: Being Healthy for Life Maintaining good health is an ongoing process. Once you’ve started, don’t stop. Remember you can’t control every aspect of your health. You can make a difference: help create an environment that supports wellness for everyone. © 2010 McGraw-Hill Companies. All 67 Rights Reserved. QUESTIONS? THANK YOU