Interpersonal Studies

Chapter 7

Study Guide/Class Notes

“If you have your health, you have everything!”

Factors that influence your health: heredity, environment, your choices, accidents

The key to good health is to take responsibility for good choices and smart decisions, prevention

Wellness- a state of physical, mental and emotional health

Try to avoid the “lifestyle diseases”-smoking, failure to exercise, high fat diet, and alcoholism

Things in your favor as a teenager:

  • Your body is young
  • Good health research is available
  • Good health and exercise is “in style”

Develop a healthy life pattern by:

  • Eating the right foods
  • Getting plenty of exercise
  • Get sufficient sleep
  • Protect other aspects of your health (ex.-use sunscreen)
  • Manage stress

“You are what you eat”

Teenage years are a time of rapid growth so a balanced diet with a variety of healthy foods is important to maintain good health.

The USDA-United States Department of Agriculture has developed the Food Guide Pyramid as a guide to good nutrition. It includes the following food categories:

  • Grains-carbohydrates, B Vitamins, iron and fiber are provided by foods in this group. Iron is needed to make hemoglobin in blood. Hemoglobin is a component of blood that carries oxygen to all the cells of the body. 6-11 servings are needed daily in this group
  • Fruit-provides vitamins and minerals that are needed for normal bodily growth and maintenance and for the regulation of body processes. 2 to 4 servings are needed daily in this group, good source of vitamin C
  • Vegetables-promote normal bodily growth and maintenance, a good source of vitamin A, 3 to 5 servings are needed daily
  • Meat, Poultry, Fish, Beans, Eggs, Nuts-protein is an important nutrient in this group. It is needed for growth and repair of body tissues. B vitamins and iron are provided by these foods. 2 to 3 servings are needed daily in this group
  • Milk-provides calcium that is needed for healthy bones and teeth. Phosphorus, riboflavin, protein, andvitamins A & D are also found in milk and milk products. Calcium deficiency may cause osteoporosis later in life. In osteoporosis people lose bone mass and bones break easily. 2-3 servings daily
  • Fats, Oils, Sweets group- these foods provide energy but little nutritional value. These foods are not needed for good health, but add flavor and variety to meals. They should be eaten sparingly.

The federal government has published Dietary Guidelines for Americans to promote sensible food choices and good health. They are as follows:

  1. Aim for a healthy weight.
  2. Be physically active each day.
  3. Let the Food Pyramid guide your choices.
  4. Choose a variety of grains daily, especially whole grains.
  5. Choose a variety of fruits and vegetables daily.
  6. Keep food safe to eat.
  7. Choose a diet that is low in saturated fat and cholesterol.
  8. Limit your intake of sugars.
  9. Prepare foods with less salt.
  10. Drink alcoholic beverages in moderation.

Obesity (overweight) is increasing in America. The principle of weight loss is simple. Use up more energy than you take in through food. The best weight loss plan is to use the food guide pyramid and exercise regularly.

Eating Disorders:

Anorexia nervosa- individuals with this disorder have an intense fear of being obese and a distorted image of their bodies. They starve themselves and exercise excessively. They are usually under some emotional stress and tend to be perfectionists.

Bulimia-is associated with anorexia but these individuals go on food binges where they over eat, then feel guilty and purge themselves by vomiting or using laxatives. They also are under emotional stress and are typically high achievers. They often do this in secret.

Other aspects of health- protect eyesight, hearing, teeth and skin with regular screenings and check-ups.

Stress-the state of bodily or mental tension resulting from change. If left unchecked can be a major cause of illness-heart attack, blood pressure or stroke

Stress reduction techniques:

  • Progressive muscle relaxation
  • Stretching/exercise
  • Deep breathing
  • Imagery

Health/Wellness Resources

Community pools/rec centers

Library

Hospitals

Store front clinics

Hospitals conduct education programs

WIC-Women, Infants and Children program for low income mothers

Health screenings

Support groups-cancer, grief, alcoholism

Non-profit organizations-The American Cancer Society

The American Heart Association