Chapter 1 in Health: The Basics - Promoting Healthy Behavior Change.

1
Promoting Healthy
Behavior Change
Do my friends and family influence my health choices?
What can I do to change an unhealthy habit?
How can I distinguish a bogus health
claim from a real one?
How can I set a realistic health goal?
OBJECTIVES
■ Discuss health in terms of its dimensions and historical perspectives.
■ Explain the importance of a healthy lifestyle in preventing premature
disease and in promoting wellness.
■ Discuss the health status of Americans and the significance of
Healthy People 2010 and other national initiatives to promote health.
■ Understand the importance of a global perspective on health, and
recognize how gender and racial and cultural background influence
disparities in health status, research, and risk.
■ Focus on your current risk behaviors, and realize how they can impact
your current and future health.
■ Learn how to apply behavior-change techniques to your own lifestyle.
ISBN: 0-558-34154-3
Health: The Basics, Eighth Edition, by Rebecca J. Donatelle. Published by Benjamin Cummings. Copyright © 2009 by Pearson Education, Inc.

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Interested in improving your health? Concerned Our ability to make wise health choices is complicated
about the health of a loved one, a particular popu-
by conflicting health claims, faulty research, and scientific
lation, or the state of our global health and not
reports written in technical language. Even the best scientists
sure what to do about it? If so, you are not alone.
struggle to determine which research is valid and which
At no time in our history have so many individu-
provides only a preliminary indicator of harm or benefit.
als, government agencies, community groups,
The average person is left wondering how to wade through
businesses, policymakers, and health organiza-
the information available on the Internet and in the media and
tions focused so intently on a growing list of national and
to determine the best course of action.
international health concerns. Epidemic rates of obesity,
Not only must we negotiate the variety of information
diabetes, and other chronic diseases, a wide range of envi-
sources available to us, but we also must be aware of how
ronmental threats, and other health problems are highlighted
the media often exploits our weaknesses and how businesses
daily in the popular media. Fears of terrorist threats, extreme
profit by catering to our fears and desires through clever ad
weather events, and a growing list of infectious diseases add
campaigns. Food advertisements encourage us to consume
to our worries. This widespread focus on health issues makes
enormous portions of high-fat foods and to eat when we
even the most healthy among us wonder whether there is any-
aren’t hungry, are overstressed, or feeling blue.
thing we can do to protect ourselves, our loved ones, and the
The struggle to make personal health choices is not just a
very future of our planet.
matter of willpower and knowledge. For some people, mak-
The good news is that in spite of an ever-growing list of
ing positive lifestyle choices is even more difficult because
threats, the list of actions that we can take to prevent our
they lack necessary resources to purchase healthy foods or
own premature disease and disability and to help others
adequate insurance to have preventive screenings. Social and
reduce their risks also grows daily. We’re experiencing an
environmental conditions play an important role in the health
unprecedented “wake-up-call” about how our seemingly
choices we make and the options we have. These inequities
insignificant actions can ultimately have an affect on life as
in health care and information access can make our choices
we know it. There are numerous examples of this rededica-
easier or much more difficult.
tion to positive change. Consider this: scientists and politi-
In spite of the many factors and challenges influencing
cians alike have reached consensus that global warming is
health, many people have made real strides in reducing per-
real, and all levels of society are calling for change. The food
sonal risks to health. They have become smart and savvy
industry is reducing dietary threats to human health, and
health consumers by successfully negotiating the information
policies are mandating increased safety in our food supply.
available and have taken action to improve their health. Most
Many of us are working hard to change our lifestyles, protect
important, these individuals have found their own unique ways
our environment, and be smarter health consumers. So, why
to make small changes to sustain long-term positive behavior
isn’t the good news even better?
change. They have identified unhealthy behavior, planned a
Let’s face it: getting and staying healthy is a challenge for
course of action, and changed their lifestyle for the better.
most of us and requires knowledge and willpower. We know
Have you ever wondered, for example, how one of your
that we should eat right, exercise more, recycle, and manage
friends was able to lose weight and now walks up four flights
stress—but when a pizza with “the works” is placed in front
of stairs to class, while you dash to the nearest elevator? Why
of us, we can’t resist. We are creatures of habit, and comfort-
do so many good health intentions remain only intentions?
able habits are often hard to break.
This textbook cannot provide a foolproof recipe for
achieving health in all areas. It is designed to provide fun-
damental knowledge about health topics, to help you use
personal and community resources to create your own health
profile, and to challenge you to think more carefully before
making decisions that affect your health or the health of
others at the local, national, and international levels. It shows
how policies, programs, media, culture, ethnicity, gender, and
socioeconomic status directly and indirectly influence health
in the United States and around the world.
It is our hope that you will gain appreciation for the many
achievements that have been made in health and the many
challenges that lie ahead. Your generation faces an unprece-
dented number of advances in health, as well as a multitude
of challenges. However, you have access to the knowledge,
resources, and technology necessary to make positive
changes. We hope that you will look at health not in an
ISBN: 0-558-34154-3
ethnocentric way, in which you focus only on your own
health and that of people who look and talk like you and have
Today, health and wellness mean taking a positive, proactive
habits and customs like yours. Instead, we hope that you
attitude toward life and living it to the fullest.
consider your actions in the context of your own health, the
2 PART ONE Finding the Right Balance
Health: The Basics, Eighth Edition, by Rebecca J. Donatelle. Published by Benjamin Cummings. Copyright © 2009 by Pearson Education, Inc.

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health of your friends and families, and the health of millions
By the 1940s, progressive thinkers began to note that
of people in the world who are affected by your decisions.
there was more to health than hygiene or disease. At an inter-
Although health is not always totally within your control,
national conference in 1947, the World Health Organization
certain behavior choices will affect you positively today and
took the landmark step of clarifying what health truly meant:
reduce future health risks. For those risk factors beyond your
“Health is the state of complete physical, mental, and social
control, you can learn to react, adapt, respond appropriately,
well-being, not just the absence of disease or infirmity.”1
and use a reasoned rather than purely emotional rationale for
Today, scientists recognize that health is much more than
your choices. By making informed, rational decisions, you
the absence of disease. It includes the physical, social, and
will improve the quality and the length of your own life and
mental elements of life, as well as environmental, spiritual,
have a positive influence on those around you.
emotional, and intellectual dimensions. To be truly healthy,
a person must be capable of functioning at an optimal level
in each of these areas, as well as interacting with others and
Putting Your Health
the greater environment. Rather than simply looking at how
long we live, or the number of disease-free years we enjoy,
in Perspective
public health researchers know that the quality of those years
is also vital. Today, quality of life is considered as important
Although we use the term health almost unconsciously, few
as years of life. It’s not just how long we live, but also how
people understand the broad scope of the word. For some,
well we live.
health simply means the antithesis of sickness. To others, it
Morbidity (illness) rates indicate dramatic decline in
means being in good physical shape and able to resist illness.
common infectious diseases that devastated our ancestors.
Still others use terms such as wellness, or well-being, to
Today, many childhood diseases, such as measles and
include a wide array of factors that lead to positive health
pertussis, can be prevented or cured because of improvements
status. Why all of these variations?
in education, socioeconomic conditions, medical technology,
In part, the differences in perception are due to an increas-
vaccinations, and other public health measures. For these
ingly enlightened way of viewing health that has taken shape
reasons, average life expectancy at birth in the United States
over time. As our understanding of illness has improved, so
has risen to 77.85 years. According to mortality (death) rate
has our ability to understand what it means to be healthy.
statistics, people are now living longer than at any time in our
Although our current understanding of health has evolved
history.2
over centuries, we face many challenges in ensuring that
Will this trend continue? A recent study projects that
everyone has equal opportunities for achieving it.
today’s newborns may be the first generation to have a lower
life expectancy than that of their parents.3 Largely attribut-
Health: Yesterday and Today
able to the consequences of obesity, researchers report that
life expectancy could decline by as much as 5 years over the
Prior to the 1800s, if you weren’t sick, you were regarded
course of the next few decades.4
as lucky. When childhood diseases such as diphtheria were
virtually unstoppable and deadly epidemics such as bubonic
The Evolution toward Wellness
plague, influenza, and cholera killed millions of people,
survivors were believed to be of hearty, healthy stock and
René Dubos, biologist and philosopher, aptly summarized the
congratulated themselves on their good fortune. Those in
thinking of his contemporaries by defining health as “a qual-
poor health often suffered from the stigma of poor hygiene or
ity of life, involving social, emotional, mental, spiritual, and
being contagious and lived in conditions that harbored illness
biological fitness on the part of the individual, which results
and spread disease. Not until the late 1800s did researchers
from adaptations to the environment.”5 The concept of adapt-
recognize that entire populations were victims of environ-
ability, or the ability to successfully cope with life’s ups and
mental factors (such as microorganisms found in contami-
downs, became a key element of the overall health definition.
nated water, air, and human waste) over which they had little
Eventually the term wellness became popular. It included the
control. Public health officials moved swiftly to clean water
previously mentioned elements and also implied that there
supplies and enact other policies to help populations at great-
est risk. As a result, health became synonymous with good
hygiene. Colleges offered courses in health and hygiene, the
health The ever-changing process of achieving individual
predecessors of the course you are taking today.
potential in the physical, social, emotional, mental, spiritual,
Investigation into the environment as the primary cause
and environmental dimensions.
of disease continued into the twentieth century as outbreaks
wellness The achievement of the highest level of health
of tuberculosis, pneumonia, and influenza surged in many
possible in each of several dimensions.
regions of the world. Continued improvements in sanitation
and the development of vaccinations and antibiotics that
morbidity The relative incidence of disease.
stopped the spread of infectious diseases brought dramatic
mortality The proportion of deaths to population.
changes in life expectancy.
ISBN: 0-558-34154-3
CHAPTER 1
Promoting Healthy Behavior Change
3
Health: The Basics, Eighth Edition, by Rebecca J. Donatelle. Published by Benjamin Cummings. Copyright © 2009 by Pearson Education, Inc.

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TABLE 1.1
How Many of These Healthy
Optimum
Behaviors Do You Practice?
Wellness
■ Get a good night’s sleep (minimum of 7 hours)
Heartiness
■ Maintain healthy eating habits and manage your weight
■ Participate in physical recreational activities
■ Practice safer sex
Social
Health
■ Limit your intake of alcohol and avoid tobacco products
■ Schedule regular self-exams and medical checkups
In
Good
tele
Several other actions may not add years to your life, but they
Health
ctu
can add significant life to your years:
alH
■ Control real and imaginary stressors
hysical Health
e
P
alth
■ Maintain meaningful relationships with family and friends
Average Health
■ Make time for yourself, and be kind to others
■ Participate in at least one fun activity each day
■ Respect the environment and the people in it
S
■ Consider alternatives when making decisions; view mistakes as
p
Signs of Illness
iri
learning experiences
tual
■ Value each day and make the best of opportunities
H
ealth
ea
■ Understand the health care system, and use it wisely
lth
Chronic
Illness
otional H
Em
Environ
physical health also include our ability to perform normal
mental Health
activities of daily living (ADLs), the tasks necessary to
Irreversible
normal existence in today’s society. Getting out of bed in
Disability
the morning, bending over to tie your shoes, and other
usual daily tasks are examples of ADLs.
■ Social health refers to the ability to have satisfying inter-
Premature
personal relationships, including interactions with others,
Death
adaptation to social situations, and appropriate daily
behaviors in society.
■ Intellectual health refers to the ability to think clearly,
FIGURE 1.1 The Dimensions of Health and the Wellness
reason objectively, analyze critically, and use brain power
Continuum
effectively to meet life’s challenges. It means learning
from successes and mistakes and making responsible deci-
were levels of health within each category. To achieve high-
sions that take into consideration all aspects of a situation.
level wellness, a person would move progressively higher on
■ Emotional health refers to the ability to express emotions
a continuum of positive health indicators. People who fail to
when they are appropriate, controlling them when they are
achieve these levels may move lower on the continuum.
not, and avoiding expressing them inappropriately. Self-
Today, the terms health and wellness are often used inter-
esteem, self-confidence, self-efficacy, trust, love, and
changeably to mean the dynamic, ever-changing process of
many other emotional reactions and responses are all part
achieving one’s potential in each of several interrelated
of emotional health.
dimensions. These dimensions typically include those
■ Environmental health refers to an appreciation of the
presented in Figure 1.1 and described below:
external environment and the role individuals play to pre-
■
serve, protect, and improve environmental conditions.
Physical health includes characteristics such as body size
■ Spiritual health involves subscribing to a way of life or a
and shape, sensory acuity and responsiveness, susceptibil-
belief in a supreme being based on a particular religious
ity to disease and disorders, body functioning, physical
doctrine or feeling of unity with a greater force and a guid-
fitness, and recuperative abilities. Newer definitions of
ing sense of meaning or value in all life. True spiritual
health typically goes well beyond an organized religion
and includes many more aspects of living a balanced, in-
activities of daily living (ADLs) Tasks of everyday living,
trospective and meaningful life.
such as bathing and walking up and down stairs.
ISBN: 0-558-34154-3
Although typically not considered a dimension in most
mental health The thinking part of psychosocial health;
wellness continuums, mental health is an important concept.
includes your values, attitudes, and beliefs.
Often confused with emotional, social, spiritual, or intellectual
4 PART ONE Finding the Right Balance
Health: The Basics, Eighth Edition, by Rebecca J. Donatelle. Published by Benjamin Cummings. Copyright © 2009 by Pearson Education, Inc.

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TABLE 1.2
What Is Healthy People 2010?
Overarching Goals
1. Increase quality and years of healthy life
19. Nutrition and overweight
2. Eliminate health disparities
20. Occupational safety and health
21. Oral health
Focus Areas
22. Physical activity and fitness
1. Access to quality health services
23. Public health infrastructure
2. Arthritis, osteoporosis, and chronic back conditions
24. Respiratory disease
3. Cancer
25. Sexually transmitted disease
4. Chronic kidney disease
26. Substance abuse
5. Diabetes
27. Tobacco use
6. Disability and secondary conditions
28. Vision and hearing
7. Educational and community-based programs
8. Environmental health
Leading Health Indicators
9. Family planning
1. Physical activity
10. Food safety
2. Overweight and obesity
11. Health communication
3. Tobacco use
12. Heart disease and stroke
4. Substance abuse
13. Human immunodeficiency virus (HIV)
5. Responsible sexual behavior
14. Immunization and infectious diseases
6. Mental health
15. Injury and violence prevention
7. Injury and violence
16. Maternal, infant, and child health
8. Environmental quality
17. Medical product safety
9. Immunization
18. Mental health and mental disorders
10. Access to health care
Source: Office of Disease Prevention and Health Promotion, U.S. Department of Health and Human Services, Healthy
People 2010, 2000, www.health.gov/healthypeople/About/hpfact.htm.
health, it is a broader concept that encompasses all of these
dimensions. According to the U.S. surgeon general, this
?what do youTHINK?
umbrella term refers to the “successful performance of mental
Based on the wellness dimensions discussed, what
function, resulting in productive activities, fulfilling relation-
are your key strengths in each dimension? ■ What
ships with others, and the ability to adapt to change and cope
are your key deficiencies? ■ What one or two
with adversity. From early childhood until late life, mental
things can you do to enhance your strong areas?
health is the springboard of thinking and communication
■ To improve your weaknesses?
skills, learning, emotional growth, resilience, and self-
esteem.”6 What are some behaviors that a healthy individual
might practice (Table 1.1)?
New Directions for Health
Many people believe that the best way to achieve wellness is
to adopt a holistic approach, which emphasizes the integration of
In 1990, the U.S. surgeon general proposed a national plan
and balance among mind, body, and spirit. Achieving wellness
for promoting health among individuals and groups. Known
means attaining the optimum level of wellness for a person’s
as Healthy People 2000, the plan outlined a series of long-
unique limitations and strengths. A physically disabled person
term objectives. Although many communities worked toward
may function at his or her optimum level of performance; enjoy
achieving these goals, as a nation we still had a long way to
satisfying interpersonal relationships; maintain emotional,
go by the new millennium.
spiritual, and intellectual health; and have a strong interest in
environmental concerns. In contrast, a person who spends hours
lifting weights to perfect the size and shape of each muscle but
Healthy People 2010
pays little attention to nutrition may look healthy but not have a
The Healthy People 2010 plan takes the original initiative to the
good balance in all areas of health. Although we often consider
next level. Healthy People 2010 is a nationwide program with
physical attractiveness and other external trappings in measuring
two broad goals: (1) increase life span and quality of life and
overall health, these are only two indicators of wellness and indi-
(2) eliminate health disparities. It includes 28 focus areas and a
cate little about the other dimensions.
list of 10 leading health indicators (LHIs) that spell out specific
How healthy are you? Complete the Assess Yourself box
health issues, each representing a public health priority (Table 1.2).
on page 6 to gain perspective on your own level of wellness
in each dimension.
(Text continues on page 10.)
ISBN: 0-558-34154-3
CHAPTER 1
Promoting Healthy Behavior Change
5
Health: The Basics, Eighth Edition, by Rebecca J. Donatelle. Published by Benjamin Cummings. Copyright © 2009 by Pearson Education, Inc.

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ASSESS yourself
HOW HEALTHY ARE YOU?
Fill out this assessment online at
www.aw-bc.com/MyHealthLab or
www.aw-bc.com/donatelle.
Although we all recognize the importance of being healthy,
carefully about where you believe that you are today in
it can be a challenge to sort out which behaviors are most
each of the dimensions of health. Rate your health status in
likely to cause problems or which ones pose the greatest
each of the following dimensions by circling the number on
risk. Before you decide where to start, it is important to
the line that comes closest to describing the way you are
take a careful look at your health status right now. Think
most of the time.
Poor Health
Average Health
Excellent Health
Physical health
1
2
3
4
5
Social health
1
2
3
4
5
Emotional health
1
2
3
4
5
Environmental health
1
2
3
4
5
Spiritual health
1
2
3
4
5
Intellectual health
1
2
3
4
5
After completing the above section, how would you rate your
overall health?
Which area(s), if any, do you think you should work on improving?
If we were to ask your closest friends how healthy they think you
are, which area(s) do you think they would say you need to work
on and improve?
By completing the following assessment, you will have a
Change Contract at the front of your book. Use the contract
clearer picture of health areas in which you excel and those
to think through and implement a behavior change over the
that could use varying degrees of work. Taking this assess-
course of this class.
ment will also help you to reflect on various components of
Each of the categories in this questionnaire is an important
health that you may not have thought about.
dimension of health, but this is not a substitute for the advice
Answer each question. Then total your score for each sec-
of a qualified health care provider. Consider scheduling a tho-
tion, and fill it in on the Personal Checklist at the end of the
rough physical examination by a licensed physician or setting
assessment for a general sense of your health profile. Think
up an appointment with a mental health counselor at your
about the behaviors that influenced your score in each cate-
school if you think you need help making a behavior change.
gory. Would you like to change any of them? Choose the area
For each of the following, indicate how often you think the
that you’d like to improve, and then complete the Behavior
statements describe you.
Some of
Usually or
Never
Rarely
the Time
Always
PHYSICAL HEALTH
1. I am happy with my body size and weight.
1
2
3
4
2. I engage in vigorous exercises such as brisk walking, jogging, swimming,
or running for at least 30 minutes per day, 3–4 times per week.
1
2
3
4
3. I do exercises designed to strengthen my muscles and increase
endurance at least 2 times per week.
1
2
3
4
4. I do stretching, limbering up, and balance exercises such as yoga,
Pilates, or tai chi to increase my body awareness and to control and
ISBN: 0-558-34154-3
increase my overall physical health.
1
2
3
4
5. I feel good about the condition of my body and would be able to
respond to most demands placed upon it.
1
2
3
4
6 PART ONE Finding the Right Balance
Health: The Basics, Eighth Edition, by Rebecca J. Donatelle. Published by Benjamin Cummings. Copyright © 2009 by Pearson Education, Inc.

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Some of
Usually or
Never Rarely
the
Time
Always
6. I get at least 7–8 hours of sleep each night.
1
2
3
4
7. I try to add moderate activity to each day, such as taking the stairs
instead of the elevator and walking instead of riding whenever I can.
1
2
3
4
8. My immune system is strong, and my body heals itself quickly when I get
sick or injured.
1
2
3
4
9. I have lots of energy and can get through the day without being overly tired.
1
2
3
4
10. I listen to my body; when there is something wrong, I try to make
adjustments to heal it or seek professional advice.
1
2
3
4
Total score for this section: ______
SOCIAL HEALTH
1. When I meet people, I feel good about the impression I make on them.
1
2
3
4
2. I am open, honest, and get along well with other people.
1
2
3
4
3. I participate in a wide variety of social activities and enjoy being with
people who are different.
1
2
3
4
4. I try to be a “better person” and work on behaviors that have caused
problems in my interactions with others.
1
2
3
4
5. I get along well with the members of my family.
1
2
3
4
6. I am a good listener.
1
2
3
4
7. I am open and accessible to a loving and responsible relationship.
1
2
3
4
8. I have someone I can talk to about my private feelings.
1
2
3
4
9. I consider the feelings of others and do not act in hurtful or selfish ways.
1
2
3
4
10. I try to see the good in my friends and do whatever I can to support
them and help them feel good about themselves.
1
2
3
4
Total score for this section: ______
EMOTIONAL HEALTH
1. I find it easy to laugh, cry, and show emotions such as love, fear,
and anger, and I try to express these in positive, constructive ways.
1
2
3
4
2. I avoid using alcohol or other drugs as a means of helping me forget
my problems.
1
2
3
4
3. When viewing a particularly challenging situation, I tend to view the
glass as “half full” rather than “half empty” and perceive problems
as opportunities for growth.
1
2
3
4
4. When I am angry, I try to let others know in nonconfrontational and
nonhurtful ways and try to resolve issues rather than stewing about them.
1
2
3
4
5. I try not to worry unnecessarily and try to talk about my feelings, fears,
and concerns rather than letting them become chronic issues.
1
2
3
4
6. I recognize when I am stressed and take steps to relax through
exercise, quiet time, or other calming activities.
1
2
3
4
7. I feel good about myself and believe others like me for who I am.
1
2
3
4
8. I try not to be too critical and/or judgmental of others and to
understand differences or quirks that I may note in others.
1
2
3
4
9. I am flexible and adapt or adjust to change in a positive way.
1
2
3
4
10. My friends regard me as a stable, emotionally well-adjusted person
whom they trust and rely on for support.
1
2
3
4
Total score for this section: ______
(continues)
ISBN: 0-558-34154-3
CHAPTER 1
Promoting Healthy Behavior Change
7
Health: The Basics, Eighth Edition, by Rebecca J. Donatelle. Published by Benjamin Cummings. Copyright © 2009 by Pearson Education, Inc.

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ASSESS yourself
HOW HEALTHY ARE YOU? (continued)
Some of
Usually or
Never Rarely
the
Time
Always
ENVIRONMENTAL HEALTH
1. I am concerned about environmental pollution and actively try
to preserve and protect natural resources.
1
2
3
4
2. I buy recycled paper and purchase biodegradable detergents
and cleaning agents whenever possible.
1
2
3
4
3. I recycle my garbage, purchase refillable containers when possible,
and try to minimize the amount of paper and plastics that I use.
1
2
3
4
4. I try to wear my clothes for longer periods between washing to reduce
water consumption and the amount of detergent in our water sources.
1
2
3
4
5. I vote for pro-environment candidates in elections.
1
2
3
4
6. I write my elected leaders about environmental concerns.
1
2
3
4
7. I turn down the heat and wear warmer clothes at home in winter
and use the air conditioner only when necessary or at higher
temperatures in summer.
1
2
3
4
8. I am aware of lead pipes in my living area, chemicals in my carpet, and
other potential hazards, and I try to reduce my exposure whenever possible.
1
2
3
4
9. I use both sides of the paper when taking class notes or
doing assignments.
1
2
3
4
10. I try not to leave the faucet running too long when I brush my teeth,
shave, or shower.
1
2
3
4
Total score for this section: ______
SPIRITUAL HEALTH
1. I believe life is a precious gift that should be nurtured.
1
2
3
4
2. I take time to enjoy nature and the beauty around me.
1
2
3
4
3. I take time alone to think about what’s important in life—who I am,
what I value, where I fit in, and where I’m going.
1
2
3
4
4. I have faith in a greater power, be it a Godlike force, nature, or the
connectedness of all living things.
1
2
3
4
5. I engage in acts of caring and goodwill without expecting something
in return.
1
2
3
4
6. I feel sorrow for those who are suffering and try to help them through
difficult times.
1
2
3
4
7. I look forward to each day as an opportunity for further growth and
challenge.
1
2
3
4
8. I work for peace in my interpersonal relationships, in my community,
and in the world at large.
1
2
3
4
9. I have a great love and respect for all living things, and regard
animals, etc., as important links in a vital living chain.
1
2
3
4
10. I go for the gusto and experience life to the fullest.
1
2
3
4
Total score for this section: ______
INTELLECTUAL HEALTH
1. I carefully consider my options and possible consequences as I make
choices in life.
1
2
3
4
ISBN: 0-558-34154-3
2. I learn from my mistakes and try to act differently the next time.
1
2
3
4
8 PART ONE Finding the Right Balance
Health: The Basics, Eighth Edition, by Rebecca J. Donatelle. Published by Benjamin Cummings. Copyright © 2009 by Pearson Education, Inc.

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Some of
Usually or
Never Rarely
the
Time
Always
3. I follow directions or recommended guidelines, avoid risks, and act in
ways likely to keep myself and others safe.
1
2
3
4
4. I consider myself to be a wise health consumer and check reliable
information sources before making decisions.
1
2
3
4
5. I am alert and ready to respond to life’s challenges in ways that reflect
thought and sound judgment.
1
2
3
4
6. I have at least one hobby, learning activity, or personal growth activity
that I make time for each week: something that improves me as a person.
1
2
3
4
7. I actively learn all I can about products and services before making decisions.
1
2
3
4
8. I manage my time well rather than let time manage me.
1
2
3
4
9. My friends and family trust my judgment.
1
2
3
4
10. I think about my self-talk (the things I tell myself) and then examine the
evidence to see whether my perceptions and feelings are sound.
1
2
3
4
Total score for this section: ______
Although each of these six dimensions of health is impor-
section to this self-assessment that focuses on personal
tant, there are some factors that don’t readily fit one dimen-
health promotion and disease prevention. Answer these
sion. As college students, you face some unique risks that
questions, and add your results to the Personal Checklist
others may not. For this reason, we have added an additional
in the following section.
Some of
Usually or
Never
Rarely
the Time
Always
PERSONAL HEALTH PROMOTION/DISEASE PREVENTION
1. I know the warning signs of common sexually transmitted infections,
such as genital warts (HPV), chlamydia, and herpes, and read new
information about these diseases as a way of protecting myself.
1
2
3
4
2. If I were to be sexually active, I would use protection such as latex condoms,
dental dams, and other means of reducing my risk of sexually transmitted
infections.
1
2
3
4
3. At parties or during happy hours, I find ways other than binge drinking
to loosen up and have a good time.
1
2
3
4
4. When I have more than 1 or 2 drinks, I ask someone who is not drinking
to drive me and my friends home.
1
2
3
4
5. I have eaten too much in the last month and have forced myself to vomit
to avoid gaining weight.
4
3
2
1
6. I have several piercings and have found that I enjoy the rush that comes
with each piercing event.
4
3
2
1
7. If I were to have a tattoo or piercing, I would go to a reputable person who
follows strict standards of sterilization and precautions against bloodborne
disease transmission.
1
2
3
4
8. I engage in extreme sports and find that I enjoy the highs that come with
risking bodily harm through physical performance.
4
3
2
1
9. I am careful not to mix alcohol or other drugs with prescription and
over-the-counter drugs.
1
2
3
4
10. I practice monthly breast/testicle self-examinations.
1
2
3
4
Total score for this section: ______
(continues)
ISBN: 0-558-34154-3
CHAPTER 1
Promoting Healthy Behavior Change
9
Health: The Basics, Eighth Edition, by Rebecca J. Donatelle. Published by Benjamin Cummings. Copyright © 2009 by Pearson Education, Inc.

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ASSESS yourself
HOW HEALTHY ARE YOU? (continued)
PERSONAL CHECKLIST
Scores of 30–34: Your health practices in these areas
Now, total your scores in each of the health dimensions, and
are very good, but there is room for improvement. Look
compare them to what would be considered optimal scores.
again at the items you answered that scored 1 or 2 points.
Which areas do you need to work on? How does your score
What changes could you make to improve your score?
compare with how you rated yourself in the first part of the
Even a small change in behavior can help you achieve
questionnaire?
better health.
Scores of 20–29: Your health risks are showing! Find
Ideal Score
Your Score
information about the risks you are facing and why it is
Physical health
40
______
important to change these behaviors. Perhaps you need help
Social health
40
______
in deciding how to make the changes you desire. Assistance
Emotional health
40
______
is available from this book, your professor, and student
Environmental health
40
______
health services at your school.
Spiritual health
40
______
Scores below 20: You may be taking unnecessary risks
Intellectual health
40
______
with your health. Perhaps you are not aware of the risks
Personal health promotion/
and what to do about them. Identify each risk area, and
disease prevention
40
______
make a mental note as you read the associated chapter
in the book. Whenever possible, seek additional resources,
either on your campus or through your local community
What Your Scores in Each Category Mean
health resources, and make a serious commitment to
Scores of 35–40: Outstanding! Your answers show that you
behavior change. If any area is causing you to be less
are aware of the importance of these behaviors in your over-
than functional in your class work or personal life, seek
all health. More important, you are putting your knowledge to
professional help. In this book you will find the information
work for you by practicing good health habits that should
you need to help you improve your scores and your health.
reduce your overall risks. Although you received a very high
Remember that these scores are only indicators, not
score on this part of the test, you may want to consider areas
diagnostic tools.
where your scores could be improved.
For each focus area, the plan presents specific objectives
ethnicity, gender, and/or socioeconomic status. This goal is
for the nation to achieve during the next decade. For instance,
particularly important as we consider the increasingly diverse
nutrition data show that only 42 percent of Americans aged
population in the United States. According to the 2000 U.S.
20 and older are at their healthy weight; the goal is to raise
Census, approximately 30 percent of the population currently
that number to 60 percent. In the focus area of physical activ-
belongs to a racial or ethnic minority group. It is projected
ity and fitness, 40 percent of Americans aged 18 and older do
that by the year 2100, non-Hispanic whites will make up only
not engage in any leisure-time physical activity. The objective
40 percent of the U.S. population.8
is to reduce this number to 20 percent by 2010.7
An overarching goal of Healthy People 2010 is to elimi-
National Changes:
nate health disparities. Disparities in health care are often
the result of disadvantages faced by minority groups, women,
Improving Health and
and children, whose health care suffers because of their race,
Reducing Disparities
Are we making progress? From all indicators, national prior-
health disparities Differences in the incidence, prevalence,
ities are shifting, and health professionals and public and
ISBN: 0-558-34154-3
mortality, and burden of diseases and other health conditions
private organizations are beginning to work together to help
among specific population groups.
people make better health decisions. For example, cities
across the United States are passing legislation that bans
10 PART ONE Finding the Right Balance
Health: The Basics, Eighth Edition, by Rebecca J. Donatelle. Published by Benjamin Cummings. Copyright © 2009 by Pearson Education, Inc.

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