Social Health PDF

**1). Define Social Health** **The ability to:** - Interact effectively with others - Develop satisfying interpersonal relationships - Fulfill social roles **2). What are some healthy social behaviors?** - Participating in community - Living in harmony with others - Clear communi...

**1). Define Social Health** **The ability to:** - Interact effectively with others - Develop satisfying interpersonal relationships - Fulfill social roles **2). What are some healthy social behaviors?** - Participating in community - Living in harmony with others - Clear communication - Healthy sexual behaviors - It isn't necessary to join organizations or mingle in large groups to be socially healthy **3). Define Social Contagion** - Social contagion is **the spread of affect, attitude, or behavior from one person to another.** - Social circles that influence our behavior. - Friends, friends of friends, acquaintances, and others in our social circle influence our behavior and our health, both positively and negatively. **Framingham Heart Study (FHS)** - Followed 15,000 people for 3 generations - Followed their health factors such as: - Weight gain - Drinking - Smoking - FHS findings have informed the understanding of **how cardiovascular health affects the rest of the body**. - The study found **high blood pressure and high blood cholesterol to be major risk factors for cardiovascular disease**. **4). What is our Link? / The 3 Degrees of Association** - Scientists claim we are linked within 3 degrees. - A friend - A friend of a friend - That friend's friend - You can reach out to over 1000 people just from the 3 above. - This social web is an opportunity for you to promote your good behaviors to others. - You can, in theory, influence 1000 people to become healthier, fitter, and happier. - If you choose your friends wisely, they can do the same for you. **5). Ways the Public Can Improve Healthy Communication:** - **Develop Social Intelligence** - Be responsible - Communicate clearly - Be responsive - **Learn to Listen** - Listening to others' needs is very important - Make an emotional investment - Ask yourself: - Are you putting effort into personal relationships? - **Be Agreeable but Assertive** - Be helpful - Unselfish - Trusting - Considerate - Cooperative - Sympathetic - Concerned for others - **What is Assertiveness?** - Respecting your rights and the rights of others. -- Even when you don't agree. - Expressing your needs [clearly, not aggressively]. - Men and women communicate differently. **Communication Differences:** - **Men and Women Communicate Differently** - Men - Speak more often and longer - Interrupt more if they feel they are not getting information needed. - Tend to write briefer emails - Make stronger assertions in virtual settings such as blogs and chat rooms. - Women - Speak more in private to form connections - Considered better listeners - Use more words when writing - Make more suggestions, ask questions, and use polite expressions virtually - Non-verbal - Communicating with facial expressions, body parts, posture, and overall body language. - Everyone does this - Culture plays a big part in this **6). Describe relationships and why they are important to social health.** - Relationships are important throughout life. - Relationships help us in lessening symptoms of several mental health disorders. - They ease the sting of rejection - Give us a sense of well-being - Enhance feelings of self-worth - Help us form new relationships - Types of Relationships - Spouse - Friends - Parent / Child - People / Pets **7). Define Loneliness** - Feelings of distress and dysphoria resulting from a discrepancy between a person's desired and achieved social relations. **or** - Being without company or feeling sad from being alone. - Has been identified as a risk factor for depression and poor psychological health. - Also threatens our physical well-being **9). Reasons for the growing use of social media to promote public health:** - Improves access to healthcare - Improves access to resources for healthcare - Removes physical barriers - **Extra: What is Social Media?** - Activities, practices, and behaviors among communities of users who gather online to share: - Information - Knowledge - Opinions **10). Opportunities for using social media in health promotion:** - Exchange health messages - Reach large groups of people at one time - Creative options for reaching communities - Can target specific audiences **11). Advocacy and Social Media** - Social Media Advocacy is a way to use social media to promote a cause or brand. - Social Media Advocacy is a potent strategy that can significantly enhance a brand's visibility. - Know your audience - **Extra:** - **Health Issue:** - Promote awareness - **Advocacy:** - Build a network of supporters (people passionate about the issue) - **Promotion:** - Encourage and promote action - **\ ** **[Consumer Health] (Chapter 14)** **12). Questions to ask when trying to boost one's health understanding.** - What is my main problem? (Problem that needs to be treated) - EX: Obesity - What do I need to do? - Transtheoretical Model: - Focuses on behaviors and an individual's decision making. - An individual progresses through 6 stages while making a change in behavior. - 6 Stages: - Pre-contemplation - Contemplation - Preparation - Action - Maintenance - Relapse - Why is it important for me to do this? - How can I better understand? - What is the meaning of medical terms? - What are my health concerns? **13). What is Poor Health Literacy?** - **Health Literacy** - The ability to obtain, read, understand, and use healthcare information to make appropriate health decisions and follow instructions for treatment. - **Do people really understand? / How to:** - Communicate - Make decisions - Use health technology - Over 90 million Americans don't understand how to: - Take medication - Monitor cholesterol - Monitor blood sugar - Manage chronic disease - Find doctors - Fill out forms **14). How Many Americans Have Poor Health Literacy?** - 90 million (26% of Americans) - There are 350-375 million Americans in total - Most likely even higher than 26% because this statistic only counts adults - Out of 350 million Americans, 1/3 (33%) go online for information - The issue with online advice is that much of it is bad, or not totally accurate **15). Questions that need to be asked about where information found online comes from:** - **When looking at medical websites, ask:** - Who is the creator? - What is the release date of the article? - What are the references? / Are they good sources? - Who is the author? - Is there a bias? **16). Medical Red Flags** - Testimonials about how a drug(s) cured people - Words such as: - Amazing - Secret - Proven - Quick - Guaranteed **17). Medical Quackery** - Unproven medical practices claiming to cure disease or solve health problems. - Also known as **Medical Fakery** **18). Describe how consumers can tell the difference between valid medicine and medical quackery:** - **Valid Medicine** has data supporting the treatments and/or medication(s) used. Scientific data exists that shows safety and effectiveness. - **Medical Quackery** is lacking data regarding safety and effectiveness. Treatment and medication have not been approved by the Food & Drug Administration (FDA). - Be aware of claims such as: - Scientific breakthrough - Cure for a wide range of diseases - Money back guarantee - Payment needed in advance **19). Non-traditional healthcare methods discussed in class:** - **4 categories of alternative medicine:** - **Alternative Medical Systems** - Acupuncture - Ayurreda -- Traditional for of medicine in India - **Mind-Body Medicine** - Meditation, yoga, visual imagery, prayer, art music - **Biological-Based Therapies** - Alternative therapy that uses substances such as: - Herbs, foods, vitamins, flowers, ferns, amino acids, and other dietary supplements - **Manipulative and Body-Based Methods** - Massage therapy - Chiropractic treatment - Energy therapies: - Magnets - Reiki (touch therapy) **20). Macronutrients:** - Nutrients required by the human body in the [greatest] amounts. - Water - Carbohydrates - Proteins - Fats **21). Micronutrients:** - Vitamins and minerals needed by the body in [small] amounts. **22). 3 Macronutrients** - Carbohydrates - Bread, rice, pasta - Proteins - Fish, meat, beans - Fats - Nuts, avocado, olive oil **23). Basic Metabolic Rate** - The number of calories needed to sustain the body at rest. - Activity affects overall calorie requirement (Calories In v. Calories Out) - The number of calories you burn as your body performs basic life functions. **24). Average Caloric Requirements for:** - Women, older adults, & children (2-6) - 1600 calories **25). Average Caloric Requirements for:** - Average adult - 2000 calories **26). Average Caloric Requirements for:** - Most men, active women, teenage girls, & older children - 2200 calories **27). Calorie Balance:** - The relationship between calories consumed from food and beverages and calories used (burned) through normal body functions and physical activity. **28). Recommendations for maintaining calorie balance:** - Limit portion sizes - Substitute nutrient rich foods for nutrient poor ones - Carrot sticks or celery instead of potato chips - Limit sugar, solid fat, and alcohol - Increase physical activity - American College of Sports Medicine (ACSM) recommends a minimum of 150 minutes (2½ hours) per week to [maintain] current health. More activity than that is required to [improve] health. **29). 6 Essential Nutrients:** - Water - Protein - Carbohydrates - Fats - Vitamins - Minerals **30). Amount of Water in Blood:** - Water makes up **85%** of blood **31). Amount of Water in Muscle:** - Water makes up **70%** of muscle **32). Amount of Water in Muscle:** - Water makes up **75%** of the brain **33). Essential Functions of Water:** - Carries nutrients - Maintains temperature - Sweat → evaporation → cools body temperature - Lubricates joints - Helps with digestion **34). Protein is Crucial for Growth and Repair:** - Protein forms the basic framework for muscles, bones, blood, hair, and fingernails. **35). Number of Amino Acids:** - There are **20** different amino acids **36). Number of Essential Amino Acids:** - There are **9** essential amino acids that your body needs for proper growth & function - Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, & Valine - **Listed above are the names of all 9, but you may not need to know them all.** - All essential amino acids need to be consumed in our diets. **37). Complete Protein:** - High quality protein - Provides all the 9 essential amino acids - Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, & Valine - Essential because they must be a part of our diet - Animal-based foods - Meats, fish, eggs, cheese, dairy - Soy (complete [vegetarian] protein) - Tofu (processed soybean curd), edamame (immature [soybeans](https://www.bing.com/ck/a?!&&p=1b851f3c2b6d5f1f52091a8721613ab2d5229690dea67accc3ad20ce5dae2bd1JmltdHM9MTczMTAyNDAwMA&ptn=3&ver=2&hsh=4&fclid=365f6bcc-04a4-6a0d-0467-79e800a46c98&u=a1L3NlYXJjaD9xPVNveWJlYW4lMjB3aWtpcGVkaWEmZm9ybT1XSUtJUkU&ntb=1) in the pod), tempeh (Indian dish made from soybeans), miso (Japanese dish made from soybeans) **38). Sources of Protein:** - Meat - Eggs - Grains - Nuts/seeds - Vegetables - Legumes - Tofu - Milk & milk products (cheese, yogurt, cream, butter, curd) - Fruits - Proteins contribute to calorie intake. Eating too much can lead to weight gain. **39). Guidelines for Protein Consumption:** - Average person needs 50-65 grams of protein daily - 1 serving of meat (4 ounces), contains about 30 grams of protein - Protein-rich foods help you feel full sooner - High protein intake also helps promote healthy aging by preventing loss of muscle mass - 2 protein-rich meals a day may provide the greatest benefit in maintaining lean body mass and muscle strength - Eat a balanced variety of protein - Consume nuts - Has been shown to reduce cardiovascular disease risk - Nuts are high in calories, so consume in small amounts - Fish - 8 or more ounces per week, or 20% total protein intake - Rich in omega-3 fatty acids - Cardio protective effect - Can have a high mercury content, so be careful not to consume in large amounts - Mercury is a type of elemental metal found in the Earth's crust that's toxic to humans. Mercury poisoning most often happens by eating too much seafood that contains mercury. - Fish with lower mercury content - Salmon - Anchovies - Herring - Trout - Sardines - Atlantic & Pacific Mackerel **40). Carbohydrates:** - Carbohydrates are made up of three components: [[fiber]](https://www.healthline.com/health/food-nutrition/how-much-fiber-per-day), [[starch]](https://www.healthline.com/nutrition/resistant-starch-101), and [sugar]. - Organic compound providing brain and body with glucose (sugar) - Grains, vegetables, fruits, milk **41). 2 Types of Carbohydrates:** - Simple Carbohydrates (Sugars) - Natural sugars - Lactose in milk - Fructose in fruit - Added sugars - Found in candy, pastries, etc. - On average, we consume 20 teaspoons or more of sweet calories a day. - Risk of cardiovascular disease & death if 25% of daily calories is exceeded with added sugars - Complex Carbohydrates (Fiber & starch) **42). Which Carbohydrate Type is High Calorie & Low Nutrient?** - Simple Carbohydrate - Sources - Soda - Energy drinks - Sports drinks - Fruit drinks - Dairy-based desserts - Grain-based desserts - Candy **43). Sources of each type of carbohydrate:** - Complex Carbohydrates (fiber & whole grains) - Leafy greens - Skin of fruit - Oats - Beans - Barley - Pulp, skin & seeds of vegetables - Apples & Strawberries (also high in fiber) - Simple Carbohydrates (all with sugars) - Yogurt - Whole grains - Sodas - Fruit-flavored drinks - Sports drinks - Excess sugar consumption can cause: - Obesity - Heart disease - Diabetes - Dental issues **44). Which carbohydrate type contains the most fiber?** - Complex Carbohydrates - Whole grains - Nuts - Beans - Vegetables - Fiber helps with digestion **45). What percentage of Americans get the recommended amount of whole grains (fiber)?** - Less than 5% **46). Guidelines for carbohydrate consumption for:** - Men -- 38 grams - Women -- 25 grams - Men (0ver 50) -- 30 grams - Women (over 50) -- 21 grams - The gastrointestinal (GI) tract, or digestive tract, slows down as people age. - Metabolism slows (speed at which we burn calories) - Human body begins to go downhill after age 35 **47). Sources of Fiber:** - Leafy greens - Wheat & Corn - Skins of fruit - Oats - Beans - Barley - Apples & Strawberries **48). Refined Grains:** - Grains stripped of vitamins, minerals, & fiber - Some have iron added, but [no] vitamins & fiber - Most refined products, such as cookies and cake, are high in fats and added sugars - Dietary guidelines: - No more than 3 oz per day - Replace refined grains with whole grains for heart health **49). Function of Fats:** - Carry fat-soluble vitamins A, D, E, & K - Aids in the absorption of fat-soluble vitamins in the intestines - Protects organs - Regulates body temperature - Aids in growth and development **50). Saturated Fat:** - A type of fat that is solid at room temperature and can raise a person's LDL (bad) cholesterol. - Considered a threat to cardiovascular health - Studies show that lowering saturated fats to 10% of all calories can reduce cardio disease - The American Heart Association (AHA) recommendations for daily caloric intake of saturated fats: - Lower saturated fats to approximately 5% of your daily caloric intake - This is 2 tablespoons of butter or 2 oz of cheese in a 2000 calorie a day diet **51). Recommendations to encourage a reduction of saturated fats in one's diet:** - Cut back on major sources below: - Cheese, pizza, grain-based desserts (cookies, cakes, brownies, doughnuts), dairy-based desserts (ice cream, cheesecake), sausage, hotdogs, bacon - Switch to non-fat or low-fat milk - Choose grilled, baked, broiled, or poached fish - Trim visible fat from meat - Use oil rich in monosaturated fat (canola oil, olive oil, or safflower oil) - Use oil rich in polysaturated fat (soybean, corn, or cottonseed oils) **52). Unsaturated Fats:** - Likely to be liquid at room temperature - Usually vegetable or fish oils - Correlated with lower incidence of heart disease - Other unsaturated fats: - Olive - Canola - Soybean - Corn - Cottonseed - Other vegetable oils - Olive oil is looked upon as a [good] [fat] **53). Omega-3 and Omega-6 fatty acids:** - Omega-3 fatty acids - Fatty fish - Salmon - Sardines - Flax - Walnuts - Help prevent blood clots, irregular heartbeats, lower blood pressure, and reduce atherosclerosis (plaque in the heart) - Omega-6 fatty acids - Vegetable oils - Nuts - Seeds - Meat - Poultry - Eggs - Both are necessary, but Americans tend to get more Omega-6 - We need a balance from both Omega-3 & Omega-6 **54). Food sources of Cholesterol:** - Animal products - Beef - Chicken - Eggs - A person's body make mores cholesterol than it can use - No extra is needed, but people tend to eat too much in their diets **55). Trans-Fatty Acids:** - Unsaturated fats that are formed during food processing - Not essential in the diet - Linked to high levels of LDL (bad) cholesterol - Linked to greater likelihood of heart disease **56). Function of Vitamins in the human body:** - Helps to put proteins, fats, and carbohydrates to use - Essential to regulate growth - Maintain tissue - Helps to release energy from food - Vitamins and enzymes work together to produce chemical reactions - One of the primary functions of vitamins **57). Difference between fat-soluble and water-soluble vitamins:** - Fat-Soluble vitamins - A, D, E, K - Absorbed through the intestines and stored in the body - Water-soluble vitamins - Absorbed directly into the bloodstream - Vitamins B & C are used daily and must be regularly replaced **58). The purpose of Antioxidants:** - They prevent the harmful effects caused by oxidation within the body - Includes vitamins C, E, and beta-carotene - Diets high in antioxidant fruits and vegetables have been linked to lower rates of esophageal, lung, colon, and stomach cancers **59). Benefits of Vitamin D:** - Essential for: - Bone health - Cognition - Pain control - Better absorption of calcium - Strengthens bones - Reduces risk of heart disease - Enhances immunity - Helps to fight respiratory infections **60). Function of minerals within the body:** - Builds bone and teeth - Aids in muscle function - Crucial to function of nervous system - Make up about 4% of the body (a very important percentage) **61). Most abundant mineral in the body:** - Calcium **62). Function of Calcium:** - Build bones - Reduces blood clots - Aids in nerve function - Aids with muscle contraction **63). Function of Sodium:** - Maintains proper fluid balance - Regulates blood pressure - Transmits muscle impulses - Relaxes muscles **64). What was the goal of the USDA** **in 2011 to encourage healthy eating patterns and weight management:** - The U.S. Department of Agriculture (USDA) and the U.S. Department of Health and Human Services (HHS) jointly created the updated version of the *Dietary Guidelines for Americans, 2010*. - The recommendations apply not only to those who are healthy, but also to those who are at increased risk of chronic disease. - The updated guidelines are based on [two] main concepts: - Focusing on balancing caloric intake over time to reach and maintain a healthy body weight. - Consuming more nutrient-dense foods and beverages in place of those high in sodium, saturated fats, added sugars, and refined grains. - **The key recommendations from the guidelines specifically address how to balance caloric intake for weight management; reduce consumption of less healthy foods; increase overall intake of healthier foods and nutrients; and develop healthy eating patterns.**