Chapter 15 discusses health care choices. A quote in the beginning of the chapter reads “You only have one body. If you don’t treat it with care, you will pay a major price in terms of monetary costs, pain, and other health-related limitations that may develop as you age.” This quote speaks volumes about taking care of yourself and making sure that you have the right tools to do so.

Healthcare is becoming very complicated and expensive. This is why we must be smart about using it. It’s important to practice self-care, that way a trip to the doctor can be avoided. You should seek professional medical attention only when it feels necessary, such as being in extreme pain or feeling extremely sick. Otherwise, there are plenty of ways to treat yourself from home and avoiding a hefty bill from the doctor.

There are many types of doctors that specialize in different things, and many different medicines that are available, which is the beautiful thing about evolving medical technology. It is important not to abuse prescription medication, and to take it as instructed.

A different type of medicine involves your mind and body and can heal you through chiropractic medicine, massage therapy, movement therapies, acupuncture, acupressure, and meditation.

There are many types of health care available, however there are several issues facing the health care system. Accessibility is low and the quality and cost of health care definitely needs to improve.

Self care has tied into my personal goal because it’s been helping me stay healthy with my busy schedule and stress.

Chapter 14 talks about environmental health. In the 23 years that I’ve been alive, I have seen the state of our environment continue to decline. It is both alarming and sad. There are many things that contribute to declining environmental health, and also several consequences for it. The good news is there is also several ways we can help and maybe even reverse some damage that has been done.

Overpopulation is greatly contributing to poor environmental health. The world population is rising rapidly as fertility rates also rise. This means more waste, more space being occupied by humans, and higher need for resources.

Pollution is a huge component of the declining environment. The ozone layer, which protects the earth from UVB, has been depleting for years due to environmental air pollutants. There are also many sources of indoor air pollution including lead, radon, asbestos, and tobacco smoke.

One of the biggest concerns with environmental health right now is climate change and global warming. Climate change is defined as a shift in typical weather patterns across the world. Global warming is defined as a type of climate change in which average temperature increases. Global warming is causing sea levels to rise and glaciers to melt, which also affects wildlife. Pollution of land and water greatly affects the homes of certain wildlife.

Here are some things you can do to practice environmental mindfulness and sustainability:

• swap out your car for a bike when able
• use a reusable straw
• buy food locally
• turn off unused lights
• buy Energy Star appliances

Personally, I have been very saddened by the decline in environmental health. The Earth is our home and its our responsibility to take care of it. I started using reusable cups and straws and using less plastic. The plastic I do use I make sure to recycle properly. The pollution of our waters has gotten very bad, endangering many sea animals. I included a picture of a sea turtle with a straw stuck in its nose, because this bothers me the most. The next time you think about littering, ask yourself if you’d like someone dumping trash all over your home?

Chapter 10 is all about fitness. It discusses physical activity and how it can positively affect your body and health.

Physical activity is defined as any body movement that works your muscles, uses more energy than is used when resting, and enhances health. Exercise is a common form of physical activity and consists of structured and repetitive bodily movements done in order to maintain physical fitness. T he main components of physical fitness include cardiorespiratory, muscular strength, muscular endurance, flexibility, and body composition.

The following are all health benefits of regular physical activity:

• reduced risk of cardiovascular disease
• reduced risk of metabolic syndrome
• reduced risk of type 2 diabetes
• reduced risk of cancer
• reduced risk of osteoporosis
• improved bone mass
• improved weight control
• improved immunity
• improved back strength
• improved mental health/stress management
• longer lifespan

It is important to overcome any obstacles you may have with physical activity, and make it part of your daily life. An easy way to do this is using a SMART goal and the FITT principle.

In order to maintain all around good health, aside from exercise, good nutrition is essential as well. Especially if you are on a vigorous workout plan, you should make sure your food intake supports that, as well as making sure to stay hydrated.

In relation to my goal, my apple watch really helps me stay on track. It lets me know my heart rate, how many steps I’ve taken, and it even tells me when I should take a breath or stand up after sitting for a while.

Chapter 13 discusses topics pertaining to violence and safety. Injuries can be intentional or unintentional. Unintentional injuries include events such as fires or car accidents and are the number one cause of death. Intentional injuries such as suicide or homicide are the second and third leading causes of death. Personally, it is quite scary to me that the top three causes of death involve injury and violence. That’s why this chapter was helpful in informing us about these events, that way they can be as preventable as possible.

Unfortunately, violence is very prevalent in our society right now. These past few years have been very trying for Americans as our nation has faced multiple school shootings and the controversy surrounding police brutality towards African Americans. Violence results from aggression, which can be primary or reactive. Extreme violence and harm can derive from anger, depression, or actions motivated by hate and revenge. The most infamous act of violence for us as a nation would be the terrorist attack that occurred on September 11th, 2001.

There are several types of violence that can occur including domestic, child abuse, hate crimes, sexual, and even elder abuse.

There are several things we can do to protect ourselves from harm and violence. This day in age, with the popularity of social media rising, it is important to be mindful of what we post for the world to see, and also who we interact with. If you are ever physically attacked or fear that you will be, you should maintain a confident stance and try not to show the perpetrator that you fear them.

Motor vehicle accidents are incredibly common, and too many of them result in a death. Driving is a privilege and a great responsibility. When you get behind the wheel, you have the ability to harm yourself and others. To best prevent that from happening, you should never, ever drive and text or drive while you are impaired- not only by alcohol or drugs, but by emotions such as depression or rage.

The world is a scary place, and there are many ways that harm and injury can find us. However, if we understand the potential causes of harm and how we can prevent them, we will be more likely to live safe and healthy lives.

Chapter 12 tackles infectious diseases. We have pathogens to thank for all of the diseases that exist. Diseases can be endemic (the common cold), an epidemic (the plague), or a pandemic (the flu). It is important to understand how our immune system operates in relation to the fight against pathogens, and how we can aid our immune system in that fight. Avoiding germy situations, or disinfecting properly when coming in contact with germs, as well as mindfulness are great ways to help your body and avoid disease.

Viruses are the smallest known pathogens, and cause viral infections such as mono, hepatitis, herpes, mumps, measles, and rubella. Other pathogens include bacteria, fungi, protozoans, parasitic worms, and prions.

Trying to prevent the spread of pathogens has consequently caused antibiotic resistance for humans. Some of these issues include overabundance of antibiotics in foods, unnecessary prescriptions, and the misuse/overuse of cleaning products. By understanding these issues, we can hopefully avoid them!

The chapter goes on to discuss sexually transmitted diseases and infections, which we have already addressed in previous chapters. Basically they are spread through infected body fluids, which is why protection and testing should be a common practice in our lives.

With cold and flu season approaching, stay safe out there and remember what you have learned from this chapter about spreading and preventing infectious diseases!

 

Chapter 11 discusses some of the most common health issues humans face including cardiovascular disease, cancer, and diabetes. Each of these diseases require a lot of care and can unfortunately be fatal. This is why it is important to understand these disease, how they evolve, and how, if possible, to prevent them.

Certain diseases are preventable. Good health will decrease your chance of developing certain cardiovascular diseases. Certain habits such as avoiding the sun/tanning beds, or smoking will prevent cancers such as cancer of the skin or lungs. Also, eating healthy will prevent the development of type 2 diabetes. However, unfortunately, some of the diseases cannot be prevented no matter what is done to your body. Some diseases are just a matter of genetics, deficiency, or other unexplainable/unfair reasons.

The most common types of cardiovascular diseases include hypertension, atherosclerosis, coronary heart disease, and stroke. All have very serious side effects and can be fatal. Common types of cancer include lung, colon, rectal, breast, ovarion, prostate, testicular, and skin. All of these cancers have different levels of severity, preventive measures, and treatments.

All semester long we have been reading about how to keep our bodies as healthy as possible. Unfortunately, some of these diseases prevent us from being as healthy as we can be. The only thing we can do is make sure we are taking care of ourselves everyday to the best of our ability. This includes eating right, exercising, and regularly seeing a doctor for tests and exams to try and catch these diseases as early as possible.

I have included a picture of my grandfather and I, who I unfortunately lost to cancer. He put up a great fight, but due to his age he could not handle treatment and how aggressively the cancer was affecting his body. I am sure everyone can relate to losing a loved one to one of these diseases somehow.

 

This week’s reading was all about weight management and body image. As someone who was struggled with these two things for some of my life, I really appreciated this chapter and tried to take everything I could from it.

The United States has the highest percentage of obesity in the world, which honestly is incredibly scary to me. A word that is used in the chapter is “obesogenic” which I think can definitely be used to describe America. While it is each individual’s responsibility to eat healthy, exercise, and maintain a healthy weight, the U.S. definitely creates a culture where it easier than not to become overweight, and the facts show this. There are probably 10 fast food chains within walking distance from my house alone, including Mcdonald’s, Wendy’s, Burger King, Honey Dew, more than one Dunkin Donuts, Domino’s, and others. Fast food is cheap and convenient and Americans love it, plain and simple. We are also a culture that LOVES going out to eat. I consider going out to eat a past time (don’t judge me, I’m a foodie). It is what I do for fun with my friends and boyfriend. I think we can all agree it’s enjoyable to sit in a nice restaurant and enjoy some yummy food. However, we are often unaware of how many calories are in the meals we choose to order, and the portion sizes are much bigger than what we would likely prepare for ourselves at home.

Obesity has not only negative physical effects, but also mental ones. While it can put you at risk for heart disease, diabetes, high blood pressure and other risks, it can also cause depression and anxiety. If you find you are becoming overweight, it is important to seek lifestyle changes promptly. You can talk with your doctor or nutritionist about a diet and exercise plan. Understanding mindful eating patterns and knowing what your eating triggers are is one of the best ways to avoid unnecessary and unhealthy food consumption.

My weight fluctuates all the time due to affects of my birth control and the fact that my schedule and eating times are so sporadic. Because of this it has been very hard to identify my weight going steadily up or down, which can be frustrating, and I have days where I am very self conscious and have a poor image of my body. It is very important to maintain a positive body image for yourself. Becoming obsessed with looking a certain way can lead to disorders such as anorexia, bulimia, and even exercise disorders. As long as you are doing your best to eat healthy, be active everyday, and maintain a healthy weight than you are one step closer to staying on track!

The picture I included is of me and my two best friends at the Taylor Swift concert this past summer. This way a time where I was happy and feeling very positive about my body image.

Chapter 8 is all about nutrition, which is defined as “the science that investigates the relationship between physiological function and the essential elements of the foods we eat”. It starts off discussing hunger vs appetite, which have an important and significant difference. We eat when we are feeling hungry and our body is lacking nutrients needed to function properly. However, our appetite causes us to eat simply because we have been told you should eat 3 times a day for breakfast, lunch, and dinner.

Everyone has their own metabolic rate, and caloric intake that must be achieved in order to either lose weight, gain weight, or remain consistent in their weight. There are certain types of nutrients are body needs such as carbs, protein, dairy, and water. Without proper nutrients, our bodies would actually eventually shutdown. Your body can even fail within a couple of days with no water.

Your body also needs certain vitamins and minerals which can be obtained through certain foods or dietary supplements. Food labels can help you determine how much of what substance is in that particular food. There is also different guidelines, including MyPlate, which can help you plan out adequate meals. Understanding what foods you are putting into your body, and following mindful eating habits, along with physical exercise, is a great and easy way to make sure you keep your body healthy.

This chapter was very helpful to me in regards to the understanding of my goal this semester. A big part of my goal was to develop better eating habits, in order for my body to feel  better, and also to lose some weight. I found the mindful eating habits very helpful. Also, completing the why do you eat analysis helped me realize what my triggers for negative eating habits are. I included a picture of the Halloween candy at my house because I’m blaming it for having such bad eating habits this past week…

Chapter 7 played off of the previous chapter a little bit by discussing two substances, alcohol and tobacco. They can both cause addiction and harmful effects, both short term and long term. As a college student who has been legal to drink for two years now, I could relate to the alcohol portion of this chapter, because even if it is something I haven’t experienced, I’ve seen someone around me experience it.

Alcohol is harmless if you drink it occasionally and in small quantities. Even the best of us have one too many sometimes, and that is harmless as well. However, long term excessive consumption of alcohol is very unhealthy and dangerous for many reasons. For more obvious reasons, alcohol is a substance that can seriously impair your judgement. It affects your ability to drive, make appropriate decisions, and even just function properly. For example, it can cause you to slur your words, stumble when you walk, etc.

Some short term effects of alcohol consumption include a hangover the next morning, weight gain, and alcohol poisoning. There are some serious long term effects of alcohol consumption including memory loss, cirrhosis of the liver, and if you are pregnant- fetal alcohol syndrome.

It is very important for yourself and for others that you drink responsibly. This includes pacing yourself while drinking and recognizing your tolerance, not operating a vehicle and not putting yourself in any other potentially harmful situations. You should always eat before drinking and drink water to avoid dehydration.

Tobacco is found in multiple products such as cigarettes and cigars. It contains an addictive component called nicotine. Not only do people continue to smoke cigarettes because they are addictive but it also becomes a behavior or habit, and some people even smoke to keep their weight down.

Smoking tobacco products can be incredibly harmful. Smoking raises your blood pressure, can cause clots, gum disease, and can also cause cancers such as lung cancer, which is the leading cause of cancer related deaths in the U.S. There is even risks from secondhand smoke. Many places ban cigarette smoking for this reason.

However, the good news is that there are several methods of quitting such as patches, gum, and other nicotine replacement products.

Relating this chapter to my personal health goal this semester, I have never smoked a cigarette or any tobacco product, but I do drink. To be honest, a night of drinking sounds great after a stressful day or week. I know that drinking is not the best way to deal with stress, but having one glass of wine or something like that is okay to take the edge off. I also try to shy away from beers because I know they cause weight gain, as do the really sugary drinks. Like I said earlier, drinking in moderation is okay and you just have to know your limits.

This is my last semester so it’s actually been extra stressful because I need to make sure I pass all my classes and get all my credits. I’ve been putting a lot of pressure on myself due to this. I make it to the gym a couple times a week but at this point I have shied away from committing to meal plan and eat healthier. I haven’t been eating incredibly unhealthy and I still have cut out sweets and whatnot, but I am just not putting as much effort into that aspect as I would have liked due to my crazy schedule.

 

This week’s reading proved to be another tough topic, that topic being addiction. Addiction comes in many forms, and happens for many reasons. Addiction is a very harmful disease, not only affecting the addict but also their loved ones. Some addictions are harmful financially, such as gambling and shopping addictions. And others are bad for your health, such as eating addictions and drug addictions. Addictions form when a person becomes fixated on the feeling they have when participating in a certain activity or consuming a certain drug, etc. When the addict attempts to stop these activities, they may suffer from withdrawal, which can be very painful, making it a hard process to quit. The good news is there are several resources that can be used to help addicts. If you or someone you know is an addict, it is important to seek help. Addictions can be deadly and dangerous, especially a drug addiction. Unfortunately, the drug epidemic seems to be growing rapidly, so being supportive without being an enabler is very important.

As for my progress with my goal, I slipped up a lot last week. I was very stressed and super busy. I stress ate, skipped meals, and when I did eat it was mostly unhealthy things. I did not go to the gym once, which I am ashamed to admit. This week I’ll have to work twice as hard to get back on track! Hope you all have a great week!