Chapter 10 Making Healthy Choices Copyright © 2016 by Tapestry Press, Ltd.

Purpose of This Chapter Adopt and use health strategies to keep your body and mind in peak condition for college, work, and life. When we make choices about managing stress, eating, exercising, resting, and staying away from drugs and alcohol, we’ll be better able to face the challenges of college and beyond. Copyright © 2016 by Tapestry Press, Ltd.

Learning Outcomes 1.Prevent & manage stress. 2.Identify & deal with emotional & mental health issues including depression, anxiety disorders, suicide, & eating disorders. 3.Identify, avoid, & deal with substance abuse. 4.Examine & adopt healthy eating based on food science guidelines. 5.Manage your weight. 6.Develop a fitness program & stick to it. 7.Consider the risks of sexual relationships. 8.Evaluate birth control options. 9.Prevent sexually transmitted diseases. Copyright © 2016 by Tapestry Press, Ltd.

What does the following quote mean to you? “To ensure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life.” —William Londen

Stress Is Not Simply Good or Bad 1.The way you react to tough situations can make a difference. 2.You may have a positive stress reaction giving you the energy & motivation to handle deadlines, tests, assignments, & other challenges.  This positive stress reaction helps you focus your efforts on the tasks at hand.  You perceive your challenges as being within your control & capabilities. Copyright © 2016 by Tapestry Press, Ltd.

Stress Is Not Simply Good or Bad continued 3.In very tough situations—a catastrophe, death, or loss of a job, many will have a negative stress reaction (usually temporarily) until you begin resolving the situation. 4.You may temporarily perceive your challenges as being too much to handle, beyond your control, or capabilities. 5.When there are too many negative stressors in your life that go unresolved for a long time, they can lead to mental or emotional illness, & even physical illness. Copyright © 2016 by Tapestry Press, Ltd.

The Body’s Stress Response 1.When you perceive a threat or overwhelming worry, your nervous system responds by releasing a flood of stress hormones. Note it says perceive—this means it could be real or NOT. 2.These hormones rouse your body for emergency action. 3.Your heart pounds faster, muscles tighten, blood pressure rises, breath quickens, & your senses become sharper. Copyright © 2016 by Tapestry Press, Ltd.

The Body’s Stress Response continued 4.The stress response also helps you rise to meet challenges. 5.But beyond a certain point,  stress stops being helpful  & starts causing major damage to your health, your mood, your productivity, your relationships, & your quality of life. Copyright © 2016 by Tapestry Press, Ltd.

Effects of Long-Term Stress 1.If you have a lot of responsibilities & worries, your stress response may be “on” most of the time. 2.The more your body’s stress system is activated, the easier it is to reactivate & the harder it is to shut off. 3.Long-term stress can even rewire the brain, leaving you more vulnerable to anxiety, depression, & physical illness. Copyright © 2016 by Tapestry Press, Ltd.

Your ability to tolerate stress depends on many factors: 1.Quality of your relationships. 2.Your general outlook on life. 3.Your emotional intelligence. 4.Genetics. Copyright © 2016 by Tapestry Press, Ltd.

What Influences Your Stress Tolerance Level? 1. Your attitude (self-talk) & outlook. Adopt a CAN DO attitude. Ask yourself. “How can I handle this?” 2. Your sense of control. Be assertive; speak up for yourself. Manage your time wisely so you don't overextend yourself. Evaluate situations & learn to say “NO” when you need to. Take time for breaks, relaxation, & fitness. 3. Your ability to calm & soothe yourself. 4. Your knowledge of & preparation for a situation. Copyright © 2016 by Tapestry Press, Ltd.

Common External Causes of Stress 1.Major life changes  examples? 2.Work  Excessive demands  Lack of control  Loss of a job 3.Relationship problems 4.Children & family 5.Financial problems 6.Legal problems. Copyright © 2016 by Tapestry Press, Ltd.

Common External Causes of Stress continued 7.Being too busy or having excessive demands 8.Illness, injury, & hospitalization 9.Death among family or friends 10.Divorce 11.Being discriminated against 12.Being bullied Copyright © 2016 by Tapestry Press, Ltd.

Stress Can Also Be Caused by Internal or Self-Generated Factors 1.Negative or destructive self-talk 2.Inability to accept uncertainty 3.Unrealistic expectations 4.Pessimism 5.Perfectionism or unrealistic expectations 6.Fears & worry Copyright © 2016 by Tapestry Press, Ltd.

Stress Can Also Be Caused by Internal or Self-Generated Factors continued 7.Bottled up thoughts & feelings 8.Procrastination 9.Not taking care of yourself 10.Neglecting to resolve problems 11.Neglecting to plan 12.Overscheduling Copyright © 2016 by Tapestry Press, Ltd.

Common Warning Signs & Symptoms of Stress 1.Memory & concentration problems 2.Poor judgment 3.Seeing only the negative 4.Anxious/racing thoughts 5.Constant worrying 6.Aches, pains, tension 7.Diarrhea or constipation 8.Nausea, dizziness 9.Chest pain/rapid heartbeat 10.Loss of sex drive 11.Frequent colds 12.Physical or mental fatigue 13.Emotional outbursts 14.Impatience 15.Feeling hopeless 16.Moodiness or anger 17.Irritability or short temper 18.Agitation, inability to relax 19.Feeling overwhelmed 20.Sense of loneliness/isolation 21.Depression or unhappiness 22.Eating more or less 23.Sleeping too much or too little 24.Isolating yourself from others 25.Procrastinating or neglecting responsibilities 26.Using alcohol, cigarettes, or drugs to relax 27.Nervous habits (e.g., pacing, grinding teeth) Copyright © 2016 by Tapestry Press, Ltd.

You may feel like the stress in your life is out of your control, but you can always control the way you respond.

Managing Stress Managing stress is all about taking charge of: 1.your thoughts. 2.your emotions. 3.your schedule. 4.your environment. 5.the way you deal with problems. Copyright © 2016 by Tapestry Press, Ltd.

Quick Stress Relievers 1.Dance 2.Go for a walk 3.Relax, take some slow deep breaths 4.Do some pushups or yoga stretches 5.Enjoy nature/outdoors 6.Pet a cat or dog 7.Listen to soothing or uplifting music 8.Have a cup of tea 9.Get a massage 10.Get humor! 11.Other suggestions? 12.Why do these relieve stress? Copyright © 2016 by Tapestry Press, Ltd.

To reduce or prevent stress: 1.Identify your true sources of stress. 2.Look closely at your habits, attitude, & excuses. 3.Prepare/determine ways to cope or deal with both the above.  Think of a habit that you have that causes stress & how you can rethink it to reduce or prevent stress. Copyright © 2016 by Tapestry Press, Ltd.

Reducing Stressful Situations Note: Use Self-talk to Coach Yourself on the Following: 1.Practice thought-stopping when you’re getting negative. Say “STOP.” Change the direction of your thoughts from self-limiting or stressful to hopeful or calming thoughts. 2.Know your limits & say “No.” 3.Avoid or reduce time with situations & people you know are stressful. 4.Take control of your environment.  give an example 5.Divert your strong emotions such as anger with a physical workout. Copyright © 2016 by Tapestry Press, Ltd.

Reducing Stressful Situations continued 6.Determine what you can eliminate from your To-Do list. 7.Voice your feelings so they don’t intensify. 8.Be assertive—speak up for yourself. 9.Compromise. 10.Use effective time management. 11.Rethink & reframe problems. 12.Adjust your standards. 13.Adjust your self-talk as needed. Copyright © 2016 by Tapestry Press, Ltd.

Reducing Stressful Situations continued 14.Ask yourself if the aggravation is worth your time & energy. 15.Forgive. 16.Look for the upside—learn from mistakes. 17.Don’t try to control the uncontrollable. 18.Daily—make time for relaxation, fun, & those you enjoy & love. 19.Use humor—How can you do this? Copyright © 2016 by Tapestry Press, Ltd.

Reducing Stressful Situations continued 20.Free yourself of stereotypical roles. Example? 21.Leave a stressful situation; allow yourself to calm & get things in perspective. 22.Learn to be flexible. 23.Learn to enjoy what’s in front of you. 24.Reduce caffeine. Too much can make you tense. 25.Plan an extra 15 minutes to get to class & appointments. Why? 26.Other ideas? Copyright © 2016 by Tapestry Press, Ltd.

Reminder (Again)  What we do & how we feel is linked to what we say to ourselves. 1.Our behavior is influenced by our self-talk. 2.Most things we do are first created by self-talk. 3.Most of our feelings are first created by self-talk. 4.We do not have to accept what others may spew at us.  Use your power of self-talk to direct your thoughts & actions. Copyright © 2016 by Tapestry Press, Ltd.

Mind & Body Health : be Mind & Body Health : be aware of the connectedness of your physical & mental health. 1.Your body responds to the way you think, feel, act, exercise,& eat. 2.When you are stressed, anxious, or upset, your body may respond with physical symptoms such as high blood pressure, headache, stiff neck, tension, anxiety or back pain. 3.Likewise, if you are physically active all day long, fatigue can significantly slow down your mental ability to study. 4.The following sections, as well as the strategies you’ve learned throughout the text, will help you make decisions to achieve your optimal mental & physical health. Copyright © 2016 by Tapestry Press, Ltd.

Depression 1.Everyone feels sad occasionally. 2.If it has become painful & long lasting, it may be depression. 3.Depressive illnesses are disorders of the brain & are likely caused by a combination of genetics, biological, psychological & environmental factors. Note: Depression is related in one way or another to many of the issues discussed in this chapter. Copyright © 2016 by Tapestry Press, Ltd.

Common Signs & Symptoms of Depression (Symptoms of depression may differ for individuals) 1.Feelings of helplessness & hopelessness. 2.Loss of interest in daily activities. 3.Extreme feelings of sadness or unhappiness. 4.Change in appetite or weight. 5.Slowed thinking or speech. 6.Feeling “keyed up” & restless or sluggish & physically slowed down. 7.Loss of interest in activities or social gatherings. 8.Trouble concentrating or indecisiveness. Copyright © 2016 by Tapestry Press, Ltd.

Common Signs & Symptoms of Depression continued 9.Self-loathing—strong feelings of worthlessness or guilt. Feelings of guilt or anger over perceived faults, mistakes, or failures. 10.Anger or frustration for no clear reason. 11.Sleep changes—either insomnia, especially waking in the early hours of the morning, or oversleeping (also known as hypersomnia). 12.Thoughts of dying, death, & suicide. Note: The more symptoms you have, the stronger they are, & the longer they’ve lasted—the more likely it is that you’re dealing with depression. Copyright © 2016 by Tapestry Press, Ltd.

Self-Help Tips to Combat Depression 1.Turn to trusted friends & family. 2.Take care of yourself. Examples?? Get regular exercise. Eat a healthy, mood-boosting diet. What?? 3.Challenge negative thinking. 4.Create positive self-talk that is hopeful. 5.Seek additional help when you can’t kick it.  See next slide Copyright © 2016 by Tapestry Press, Ltd.

Go for Assistance for Depression 1.If you or a friend experience symptoms with some regularity or several symptoms repeatedly, consult your school health center or counselor, or a community mental health center. 2.It is important to seek help from professionals for any level of depression. 3.If you feel a friend is at risk, encourage him/her to seek help & offer to accompany him/her. 4.Talking through issues with a friend may be helpful, but it’s not a substitute for treatment. Depression can worsen or lead to a number of other mental illnesses if left untreated. Copyright © 2016 by Tapestry Press, Ltd.

Keys to Depression Recovery 1.Start with a few small goals & slowly build from there. 2.Draw upon whatever resources you have. 3.You may not have much energy, but you probably have enough to take a short walk around the block. 4.Call a loved one. 5.Take things day by day. 6.Reward yourself for each accomplishment.  The steps may seem small, but if you make time for them each day, they’ll quickly add up. Copyright © 2016 by Tapestry Press, Ltd.

Try this great site: Try this great site: HELPGUIDE.ORG HELPGUIDE.ORG is a nonprofit organization providing free resources to “understand, prevent, & resolve life’s challenges.” http://www.helpguide.org/ Copyright © 2016 by Tapestry Press, Ltd.

Understanding & Dealing with Anxiety Disorders 1.In moderation, stress & anxiety are a part of our lives. 2.Anxiety disorders occur when anxiety interferes with your daily life:  Halting your ability to function.  Causing an immense amount of stress & fearful feelings. 3.If the anxious feelings persist, the person has an overwhelming fear, or if they begin to display obsessive behavior, it is time to seek help for yourself or your friend. Copyright © 2016 by Tapestry Press, Ltd.

Symptoms of Anxiety Disorders differ in eople, but common symptoms may include: 1.Feelings of stress & apprehension 2.Irritability 3.Trouble concentrating 4.Fearfulness 5.Sweating & dizziness 6.Frequent upset stomach or diarrhea 7.Shortness of breath 8.Irregular heartbeat 9.Muscle pain and tension 10.Headaches Copyright © 2016 by Tapestry Press, Ltd.

Think About It!  Suicide Quotes 1.People do not die from suicide. They die due to sadness. 2.What’s ironic about suicide is that you really hurt everyone else more than yourself. 3.Suicide is not so much the desire to die, as it is the fear of living. 4.The real reason for not committing suicide is because you always know how swell life gets again after the hell is over. —Ernest Hemingway Source : http://www.coolnsmart.com/suicide_quoteshttp://www.coolnsmart.com/suicide_quotes Copyright © 2016 by Tapestry Press, Ltd.

U.S. Annual Suicide Statistics are Scary 1.More people die by suicide (34,598) than by homicide (18,361). 2.Two-thirds of people that die by suicide are depressed at the time of their death. 3.There are more than 1,000 suicides on college campuses per year. 4.Suicide is the second-leading cause of death among people aged 25 to 34 & the third-leading cause of death among people aged 15 to 24. 5.Groups that are particularly at risk for conceiving ideas & attempting suicide are male, white, & under the age of 21. (Source: Emory University, Suicide Statistics, http://www.emorycaresforyou.emory.edu/resources/suicidestatistics.html, February 2016.) http://www.emorycaresforyou.emory.edu/resources/suicidestatistics.html Copyright © 2016 by Tapestry Press, Ltd.

If a person is feeling suicidal it does not make him a bad person. 1.Thoughts of ending his own life do not necessarily mean that he truly wants to die. 2.He means, rather, that he has more pain than he can cope with right now. 3.The pain of deep depression is intense. 4.It is too much to bear for long periods of time.  Your thoughts... Copyright © 2016 by Tapestry Press, Ltd.

Suicidal Signs in Others Suicidal Signs in Others (Signs differ from person to person) 1.Depression, negative change in mood, sense of hopelessness. 2.Talk of suicide, wanting to die, or dropping hints about suicidal thoughts. 3.Abrupt change in personality & behavior. 4.Extreme physical & emotional pain. 5.Drop in academic performance. 6.Avoiding friends or social activities. 7.Sudden calmness after a long period of depression. Copyright © 2016 by Tapestry Press, Ltd.

Students Who Are Suicidal May Communicate Their Intent to Those Around Them: What to do... 1.You may hear a friend talk about killing herself, wanting relief from her pain, or not wanting to go on; it’s important you talk to her about this as soon as possible. 2.Be aware of suicidal signs & do not take her actions lightly; you could save a life. 3.She could be in a fragile state, so be patient & help her seek out a mental health professional. 4.If you’re unsure how to approach your friend, you can consult National Suicide Prevention Lifeline 1-800-273- 8255, or online for specific advice. Copyright © 2016 by Tapestry Press, Ltd.

Ways to Cope with Suicidal Thoughts & Feelings 1.Remember that while it may feel as if the depression will never end, depression is never a permanent condition. 2.You WILL feel better again. In the meantime, here are some things you can do to cope with your suicidal thoughts & feelings:  next 2 slides Copyright © 2016 by Tapestry Press, Ltd.

Things You Can Do to Cope with Your Suicidal Thoughts & Feelings 1.Talk with someone every day, preferably face to face. 2.Though you feel like withdrawing, ask trusted friends & acquaintances to spend time with you. 3.Spend time with people who aren’t depressed. This can lift you up & make you feel better. 4.If you are thinking of taking an overdose, give your medicines to someone who can give them to you one day at a time. 5.Remove any dangerous objects or weapons from your home. ( Source: HELPGUIDE.ORG) Copyright © 2016 by Tapestry Press, Ltd.

Things You Can Do to Cope with Suicidal Thoughts & Feelings continued 6.Avoid alcohol & other drugs. They will only make you feel worse. 7.Wait until you are feeling better before doing things you find difficult or unpleasant. 8.Make a written schedule for yourself every day & stick to it, no matter what. 9.Don’t skip meals, & get at least eight hours of sleep each night. 10.Get out in the sun or into nature for at least 30 min/day. 11.Make time for things that bring you joy. ( Source: HELPGUIDE.ORG) Copyright © 2016 by Tapestry Press, Ltd.

Thoughts of Death or Suicide 1.If you are feeling suicidal, know that there are many people who want to support you during this difficult time, even if it doesn’t feel like it. Reach out for help! 2.If you’re feeling suicidal, contact the National Suicide Prevention Lifeline online or at 1-800-273-TALK (8255). They’ll provide the assistance you need.National Suicide Prevention Lifeline 3.If you’re not ready to make that call, remember that suicide is a permanent solution to a temporary problem. 4.When you’re feeling extremely depressed or suicidal, problems don’t seem temporary—they seem overwhelming & permanent. But with time, you will feel better, especially if you reach out for help. Copyright © 2016 by Tapestry Press, Ltd.

Suicide is a preventable tragedy & it’s important you seek help. 1.Call the National Suicide Prevention Lifeline at 1-800-273-TALK (8255) or go online at: www.suicidepreventionlifeline.orgNational Suicide Prevention Lifeline www.suicidepreventionlifeline.org 2.Call the National Hopeline Network at 1-800-SUICIDE (1-800-784-2433).National Hopeline Network 3.Call a local suicide prevention center. 4.Call 911 if it is an emergency. These toll-free crisis hotlines offer 24-hour suicide prevention & support. Your call is free & confidential. Copyright © 2016 by Tapestry Press, Ltd.

3 Main Eating Disorders 1.Anorexia nervosa (Anorexics) 2.Bulimia nervosa (Bulimics) 3.Binge eating disorder What Do They Have in Common? 1.All involve extreme emotions, attitudes, & behaviors surrounding weight & food issues. 2.Low self-esteem plays a big role in all 3. Copyright © 2016 by Tapestry Press, Ltd.

Anorexics: 1.Severely & compulsively restrict their food intake to lose weight. Literally starve themselves. 2.Often exercise compulsively to work off the little food they’ve eaten. 3.Have a distorted body image; they see themselves as “fat” despite extreme weight loss. 4.About 1/3–1/2 of anorexics binge & purge by vomiting or misusing laxatives. 5.Become intensely preoccupied with weight as the disorder takes hold. It creates a vicious cycle: more weight lost, the more that person worries & obsesses about weight. Copyright © 2016 by Tapestry Press, Ltd.

Bulimics: 1.Suffer from “binge-and-purge” syndrome. 2.Compulsively consume large amounts of food (bingeing) & get rid of food through self-induced vomiting or overdoses of laxatives (purging). 3.Are often a normal weight but have intense fear of gaining weight & distorted body image. Copyright © 2016 by Tapestry Press, Ltd.

People with Binge Eating Disorder 1.Rather than eating too much all the time, they have regular episodes of extreme overeating & feelings of shame & loss of control about eating. 2.Do not purge, fast, or exercise after they binge, & are usually overweight or obese.  Note: Unlike other eating disorders, binge eating disorder is almost as common in men as it is in women. Copyright © 2016 by Tapestry Press, Ltd.

Professional Help Is Needed to Recover from Eating Disorders 1.Because of the seriousness of eating disorders, professional help is necessary for people to recover. 2.Many people recover from eating disorders when they are treated at an early stage. 3.The longer left untreated, the more likely serious medical & psychiatric damage will occur. 4.If you or anyone you know suffers from one of these disorders, get help right away. 5.Consult a nurse, physician, or counselor on campus or in the community. 6.Go to the National Eating Disorders Association at: http://www.nationaleatingdisorders.org/find-help-support or call toll free for the confidential Helpline at 1-800-931-2237. http://www.nationaleatingdisorders.org/find-help-support Copyright © 2016 by Tapestry Press, Ltd.

“Thin is in” Culture 1.The media often portrays the “thin is in culture.” Unfortunately this helps ingrain in the minds of some that they are not acceptable being bigger than thin. Or that you'll be happier if you are thin. 2.Challenge the idea that “thin is in!” Be a critical viewer of the media & its visual messages about the “thin is in” body image because they are not reflections of reality! Copyright © 2016 by Tapestry Press, Ltd.

Dealing with Substance Abuse & Addiction

Substance Abuse People abuse substances such as drugs, alcohol, & tobacco for varied & complicated reasons, but it is clear that our society pays a significant cost for abuse & addictions. 1.Physical & mental health issues 2.Car wrecks 3.Injuries & death 4.Crime, jail, & prison sentences 5.Broken families Copyright © 2016 by Tapestry Press, Ltd.

Substance Abuse Is Costly to Individuals & Our Nation 1.Substance abuse is costly to the substance abusers & all lives touched by them. That’s a significant amount of human costs.  What are some of those human costs? 2.According to the National Institute on Drug Abuse, “Abuse of tobacco, alcohol, and illicit drugs is costly to our nation, exacting more than $700 billion annually in costs related to crime, lost work productivity, and health care.” Copyright © 2016 by Tapestry Press, Ltd.

College Campus Substance Abuse 1.Binge drinking, prescription drug abuse, & recreational drug use are all common problems on college campuses. 2.The 2012–14 National Survey on Drug Use & Health, found that College students make up one of the largest groups of drug abusers nationwide. (Source: National Institute on Drug Abuse, 2012–2014 National Survey on Drug Use and Health, http://www.drugabuse.gov/national-survey-drug-use-health, February 2016).http://www.drugabuse.gov/national-survey-drug-use-health Copyright © 2016 by Tapestry Press, Ltd.

What Is Drug Addiction? According to National Institute on Drug Abuse: “ Drug addiction is a complex illness characterized by intense and sometimes uncontrollable drug craving, along with compulsive drug seeking and use that persists even in the face of devastating consequences. ” Copyright © 2016 by Tapestry Press, Ltd.

America’s Addiction Prevalence According to the National Center on Addiction & Substance Abuse (NCASA), 1.40 million Americans ages 12 & older—or more than 1 in 7 people—abuse or are addicted to nicotine, alcohol, or other drugs. 2.This is more than the number of heart conditions (27 million), diabetes (26 million), or cancer (19) million.  Your thoughts... Copyright © 2016 by Tapestry Press, Ltd.

Addiction is a Complex Brain Disease 1.Brain imaging & behavioral research show that addiction is a complex brain disease. 2.Most view it as a moral failing due to lack of willpower. 3.This results in it not being treated as a medical illness as it should. 4.It’s difficult for addicts & family to understand the disease & find effective treatment. 5.Delays in treatment can result in a more serious addiction which requires intensive, long-term treatment. 6.People with severe addictions get increasingly sick over time, develop other illnesses, & can ultimately die. 7.With this large of a problem in the U.S., more treatment & disease awareness is needed. Copyright © 2016 by Tapestry Press, Ltd.

See NIDA for Information on: 1.How Do Drugs Affect the Brain? 2.Who Becomes Addicted? 3.Does Treatment Work? See  http://www.drugabuse.gov/news-events/public-education- projects/nida-science-fair-award-addiction-science Copyright © 2016 by Tapestry Press, Ltd.

Avoiding Substance Abuse 1.Break into groups of five. 2.Brainstorm for 5 minutes on: “The HOWs & WHYs of Being Prepared to Avoid Substance Abuse” 3.Collaborate & create a comprehensive, 3-minute, group presentation on the topic. Copyright © 2016 by Tapestry Press, Ltd.

Let’s Get Local What drugs & drug-related problems are affecting our college and/or community today? What treatment assistance is available in our college and/or community? Copyright © 2016 by Tapestry Press, Ltd.

Facts About Alcohol Abuse & Addiction from the: National Council on Alcoholism and Drug Dependence (NCADD) https://www.ncadd.org/about-addiction/alcohol/facts-about-alcohol https://www.ncadd.org/about-addiction/alcohol/facts-about-alcohol 1.Alcohol is the most commonly used addictive substance in the United States:  17.6 million people (1 in 12 adults) suffer from alcohol abuse or dependence along with several million more who engage in risky, binge drinking that could lead to alcohol problems. > half of all adults have a family history of alcoholism or problem drinking. > 7 million children live in a household where at least one parent is dependent on or has abused alcohol. Copyright © 2016 by Tapestry Press, Ltd.

Facts About Alcohol Abuse & Addiction continued 2.Alcohol abuse & alcoholism can affect all aspects of a person's life. Long-term alcohol use can cause serious health complications, can damage emotional stability, finances, career, & impact one's family, friends, & community. 3.88,000 deaths are annually attributed to excessive alcohol use. Copyright © 2016 by Tapestry Press, Ltd.

Facts About Alcohol Abuse & Addiction continued 4.Alcoholism is the 3rd leading lifestyle-related cause of death in the nation. 5.Excessive alcohol use is responsible for 2.5 million years of potential life lost annually, or an average of about 30 years of potential life lost for each death. 6.Up to 40% of all hospital beds in the United States (except for those being used by maternity & intensive care patients) are being used to treat health conditions that are related to alcohol consumption.  What do you think about these statistics? Copyright © 2016 by Tapestry Press, Ltd.

Over time, excessive alcohol use (heavy drinking or binge drinking) can lead to: 1. Cardiovascular problems. 2. Psychiatric problems, including depression, anxiety, & suicide. 3. Social problems, including unemployment, lost productivity, family problems, violence (including child maltreatment), fights, & homicide. 4. Unintentional injuries, such as motor-vehicle traffic crashes, falls, drowning, burns & firearm injuries. Copyright © 2016 by Tapestry Press, Ltd.

Continued: Over time, excessive alcohol use (heavy drinking or binge drinking) can lead to: 5. Increased risk for many kinds of cancers 6. Liver diseases 7. Gastrointestinal problems 8. Dementia, stroke, & neuropathy 9. Alcohol abuse or dependence—alcoholism. Copyright © 2016 by Tapestry Press, Ltd.

NCADD Assistance for Alcohol Abuse or Addiction Hope Line (800)633-2255, https://www.ncadd.org/ for 24 hr. NCADD National Network of Affiliateshttps://www.ncadd.org/ 1.NCADD Affiliates offers services for individuals & family members, yourself, or someone you are concerned about. 2.NCADD Affiliates will help assess your situation, provide information & refer you to appropriate resources in your community.  Inpatient residential facility  Outpatient  Non-residential treatment program  Mutual aid/self-help resources like Alcoholics Anonymous (AA) or the Al-Anon Family Groups or Nar- Anon Family Groups Copyright © 2016 by Tapestry Press, Ltd.

It’s Better to Avoid Alcohol Abuse & Addiction by Drinking Responsibly or Not Drinking At All Note: Research has shown that some people have a genetic alcohol intolerance & are more at risk for alcoholism & should avoid drinking alcohol. Copyright © 2016 by Tapestry Press, Ltd.

Tips for Responsible Drinking 1.Drink in moderation. 2.Set a personal limit of how many drinks you will consume. 3.Avoid drinking games. 4.Don’t drink & drive. Always have a designated driver. 5.Pregnant women should abstain from drinking, because alcohol can cause serious problems for the unborn child. 6.Avoid drinking when you're depressed or angry. Comments... Copyright © 2016 by Tapestry Press, Ltd.

Tips for Responsible Drinking 7.Eat while you're drinking. 8.Set down your drink occasionally. Most people drink faster when they hold their drinks in their hands. 9.Dilute drinks with extra soda or another mixer. Drink a glass of water or a soda in between drinks. 10.If you’re having a party, offer some non-alcohol beverages & let your guests know it okay not to drink. Close the bar occasionally. Also have a car key check-in so your friends won’t drive drunk. Comments... Copyright © 2016 by Tapestry Press, Ltd.

Understanding & Dealing with a Smoking Addiction 1.Most smokers use tobacco regularly because they are addicted to the nicotine—a very physically & mentally addictive drug. 2.Damage that smoking does to health is clearly documented. Smoking harms nearly every organ in the body. Causes many diseases. Results in poorer health. Copyright © 2016 by Tapestry Press, Ltd.

Understanding & Dealing with a Smoking Addiction 3.Smoking is the major cause of premature & preventable deaths in the U.S., killing thousands every year. 4.Smokers realize these harmful effects & most want to stop smoking; meanwhile, there are still some young people starting.  Why do some young people start smoking?  What can we do to prevent people from starting? Copyright © 2016 by Tapestry Press, Ltd.

Eating Healthy “We are indeed much more than what we eat, but what we eat can nevertheless help us to be much more than what we are.” —Adelle Davis

“As I see it, every day you do one of two things: build health or produce disease in yourself.” Quote by Adelle Davis—nutrition pioneer 1. Advocated whole unprocessed foods. 2. Criticized food additives. 3. Claimed that dietary supplements & other nutrients play a dominant role in:  maintaining health  preventing disease  restoring health after the onset of disease Copyright © 2016 by Tapestry Press, Ltd.

Use the MyPlate guidelines to create your own healthy eating solutions. 1. Make half your plate fruits & vegetables (adding slightly more veggies than fruits): Focus on whole Fruits Choose whole fruits—fresh, frozen, dried, or canned in 100% juice. Enjoy fruit with meals, as snacks, or as a dessert. Vary your veggies Try adding fresh, frozen, or canned vegetables to salads, sides, & main dishes. Choose a variety of colorful veggies prepared in healthful ways: steamed, sautéed, roasted, or raw. Copyright © 2016 by Tapestry Press, Ltd.

Use the MyPlate guidelines to create your own healthy eating solutions. continued 2.Make half your grains whole grains Look for whole grains listed first or second on the ingredients list—try oatmeal, popcorn, whole-grain bread, & brown rice. Limit grain desserts & snacks, such as cakes, cookies, & pastries. 3.Move to low-fat or fat-free milk or yogurt Choose fat-free milk, yogurt, & soy beverages (soy milk) to cut back on saturated fat. Replace sour cream, cream, & regular cheese with low-fat yogurt, milk, & cheese. Copyright © 2016 by Tapestry Press, Ltd.

Use the MyPlate guidelines to create your own healthy eating solutions. continued 4.Vary your protein routine  Mix up your protein foods to include seafood, beans & peas, unsalted nuts & seeds, soy products, eggs, & lean meats & poultry.  Try main dishes made with beans & seafood, like tuna salad or bean chili. Copyright © 2016 by Tapestry Press, Ltd.

Use the MyPlate guidelines to create your own healthy eating solutions. continued 5.Drink & eat less sodium, saturated fat, & added sugars  Use the Nutrition Facts label & ingredients list to limit items high in sodium, saturated fat, & added sugars. Consume less than:  10% of calories/day from added sugars  10% of calories/day from saturated fats  2,300 milligrams (mg)/day of sodium Copyright © 2016 by Tapestry Press, Ltd.

Use the MyPlate guidelines to create your own healthy eating solutions. continued Choose vegetable oils instead of butter, & oil-based sauces & dips instead of ones with butter, cream, or cheese. Drink water instead of sugary drinks Learn more about food safety, chemical food additives, & other important food science research at the Center for Science in the Public Interest. https://www.cspinet.org/reports/chemcuisine.htm?gclid=CPfshtT028 oCFQamaQodzJ4M0Q#safety_summary https://www.cspinet.org/reports/chemcuisine.htm?gclid=CPfshtT028 oCFQamaQodzJ4M0Q#safety_summary Copyright © 2016 by Tapestry Press, Ltd.

How many calories do we need per day? 1.There is no simple answer. 2.Your ideal calories will depend on age, gender, height, weight, a need to gain or lose weight, & level of physical activity. 3.The USDA Dietary Guidelines estimates range from  1,600 to 2,400 calories/day for adult women  2,000 to 3,000 calories/day for adult men. Copyright © 2016 by Tapestry Press, Ltd.

Physical Activity Is Important for Everyone, But How Much You Need Depends on Your Age Adults: http://www.choosemyplate.gov/physical-activity-amount http://www.choosemyplate.gov/physical-activity-amount 1.Should do at least 2 hours & 30 minutes ea. week of aerobic physical activity at a moderate level. 2.OR 1 hour & 15 minutes each week at a vigorous level. 3.Being active 5 or more hours each week can provide even more health benefits. 4.Spreading aerobic activity over at least 3 days/week is best. 5.Each activity should be done for at least 10 minutes at a time. 6.Adults should also do strengthening activities, like push-ups, sit-ups & lifting weights, at least 2 days a week.  See more at: http://www.choosemyplate.gov/physical-activity-amount#sthash.WtfUe9CC.dpufhttp://www.choosemyplate.gov/physical-activity-amount#sthash.WtfUe9CC.dpuf Copyright © 2016 by Tapestry Press, Ltd.

How many calories does physical activity use? Use the link at the bottom to see the calories a 154- pound man (5’ 10”) will use in a variety of activities. 1.If you weigh more, you will use more calories. 2.If you weigh less, you will use fewer. 3.The calorie values listed include both calories used by the activity & the calories used for normal body functioning. http://www.choosemyplate.gov/physical-activity-calories-burn Copyright © 2016 by Tapestry Press, Ltd.

SuperTracker: Online Dietary & Physical Activity Assessment Tool http://www.choosemyplate.gov/tools-supertracker http://www.choosemyplate.gov/tools-supertracker SuperTracker will help you: 1.Plan, analyze, & track your diet & physical activity. 2.Find out what & how much to eat. 3.Track foods, physical activities, & weight with goalsetting, virtual coaching, & journaling.  See more at: http://www.choosemyplate.gov/ tools-supertracker#sthash.z3HpAVXC.dpuf Copyright © 2016 by Tapestry Press, Ltd.

Quick Think & Discuss 1.List what you think would be important features of a well-rounded personal exercise program that would keep you fit & strong. 2.Share & discuss with the class. Copyright © 2016 by Tapestry Press, Ltd.

My Ideal Exercise Plan Take 3 minutes to write your ideal exercise plan: What types: Where: Days: Times: Alternate Plans in case of rain or other obstacles:  Share with a near-by classmate. Copyright © 2016 by Tapestry Press, Ltd.

Group Teach 1.Break into groups of five. 2.Brainstorm for 5 minutes on: “Why Exercise is Good Medicine” 3.Collaborate & create a comprehensive, 3-minute, group presentation on the topic. Copyright © 2016 by Tapestry Press, Ltd.

Group Think 1.Break into groups of five. 2.Brainstorm for 5 minutes and create a list of: “Ways to Stick to an Exercise Plan” 3.Rank the top 5 ways. 4.Share with the class. Copyright © 2016 by Tapestry Press, Ltd.

Manage Your Weight For some who are overweight, this means losing some extra pounds. The next 2 slides will offer a simple weight loss approach.

How to Lose a Pound Each Week 1.To lose a pound/week, reduce 500 calories per day. 2.After 7 days you will have lost 3,500 calories or 1 pound.  What strategies would you use to reduce 500 calories? Copyright © 2016 by Tapestry Press, Ltd.

A Strategy to Lose 1 lb. per Week 3-Day Eating Diary (Could do 5 days if you want.) 1.Record the food & calories you eat for 3 days to see your eating patterns. 2.Tell yourself: “I can do this for 3 days.” 3.Identify 500 calories you can eliminate. 4.If that is too much, eliminate 300 & just lose weight a little more slowly. 5.OR burn some of those calories with exercise..  Where would you eliminate some of your calories? Copyright © 2016 by Tapestry Press, Ltd.

Consider the Risks of Sexual Relationships

There are pleasures of a good sexual relationship, but there are also risks & consequences, which at times, can be life- altering. 1.What are some of the risks & consequences? 2.What are ways to be proactive in dealing with each? 3.Other questions or comments? Copyright © 2016 by Tapestry Press, Ltd.

The Next Slide Has Links & Information from Planned Parenthood & Contains: 1.Up-to-date Birth Control information 2.Birth Control effectiveness 3.Related information  What questions do you have about birth control methods? Copyright © 2016 by Tapestry Press, Ltd.

Planned Parenthood http://www.plannedparenthood.org/health-topics/birth-control-4211.htm http://www.plannedparenthood.org/health-topics/birth-control-4211.htm 1.AbstinenceAbstinence 2.Birth Control Implant (Implanon and Nexplanon)Birth Control Implant (Implanon and Nexplanon) 3.Birth Control PatchBirth Control Patch 4.Birth Control PillsBirth Control Pills 5.Birth Control Shot (Depo-Provera)Birth Control Shot (Depo-Provera) 6.Birth Control Sponge (Today Sponge)Birth Control Sponge (Today Sponge) 7.Birth Control Vaginal Ring (NuvaRing)Birth Control Vaginal Ring (NuvaRing) 8.Breastfeeding as Birth ControlBreastfeeding as Birth Control 9.Cervical Cap (FemCap)Cervical Cap (FemCap) 10.CondomCondom 11.DiaphragmDiaphragm 12.Female CondomFemale Condom 13.Fertility Awareness-Based Methods (FAMs)Fertility Awareness-Based Methods (FAMs) 14.IUDIUD 15.Morning-After Pill (Emergency Contraception)Morning-After Pill (Emergency Contraception) 16.OutercourseOutercourse 17.SpermicideSpermicide 18.Sterilization for Women (Tubal Sterilization)Sterilization for Women (Tubal Sterilization) 19.VasectomyVasectomy 20.Withdrawal (Pull Out Method)Withdrawal (Pull Out Method) See more at: https://www.plannedparenthood.org/learn/birth- control#sthash.ti3dvAEw.dpuf Copyright © 2016 by Tapestry Press, Ltd.

Key Chapter Points 1.Adopt & use health strategies to keep your body & mind in peak condition for college, work, & life. 2.You may feel like the stress in your life is out of your control, but you can always control the way you respond. 3.Learn to use simple & quick stress relievers to curb your stress. 4.Use self-talk to coach yourself to adopt & use strategies to prevent stress. 5.Depression is related in one way or another to many of the topics in this chapter. Copyright © 2016 by Tapestry Press, Ltd.

Key Chapter Points continued 6.This text offers many strategies to help you combat & deal with emotional & mental health issues (depression, anxiety disorders, suicide, & eating disorders), but don’t hesitate to seek professional help at any time you are battling any of these issues. Seeking help early will help you avoid serious health consequences. 7.Be determined to prevent substance abuse & addiction. 8.Eating healthy is about eating what you want to be. 9.Manage weight by reducing calories & exercising. 10.Create a personal exercise program to keep yourself strong and fit. 11.Be proactive by learning about, thinking about, & planning to make smart decisions about sex & prevent sexually transmitted diseases. Copyright © 2016 by Tapestry Press, Ltd.

“Time and health are two precious assets that we don’t recognize & appreciate until they have been depleted.” —Denis Waitley

Chapter 10 Making Healthy Choices Copyright © 2016 by Tapestry Press, Ltd.

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Chapter 10 Making Healthy Choices Copyright © 2016 by Tapestry Press, Ltd.

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