Healthy Livin’ : Website Outline

● HOME PAGE
○ Healthy living definition
○ Importance of having a healthy lifestyle
○ Maintaining a healthy lifestyle
● NUTRITION/HEALTHY EATING
○ Benefits
○ Healthy diet
■ Food Groups: fruits, vegetables, dairy, protein, grains
● Examples + daily amounts
● Why are they important?
■ unhealthy foods
● Examples
● Why should they be avoided?
● Healthy alternatives
■ Healthy food recipes: breakfast, lunch, and dinner
○ Nutrients, Vitamins, and Minerals
■ List of all nutrients, vitamins, and minerals
■ In which foods are they found?
■ Why does the body need them?
■ What happens when too much or too little is consumed?
● Include diseases that may relate to that specific vitamin/mineral
○ Drinking plenty of water
■ Why is water important for the human body?
■ How much water should be consumed per day
○ Calorie intake
 ■ What are calories?
■ Daily calories
■ Compare the calories in healthy foods with unhealthy foods
● Donut vs apple
● Chips vs a fruit
● Junk food meal vs healthy meal
● etc.
● FITNESS/EXERCISE
○ Benefits
○ Different types of exercises: include what they are, purpose, and examples
■ Endurance/aerobic exercise
■ Balance
■ Flexibility
■ Strength/resistance training
○ Types and Amount of exercise depends on age + health
○ Tips for...
■ Lack of motivation
● Make a schedule
● Set goals
■ Listening to your body
■ Exercising safely/preventing injury
■ Staying hydrated
● MENTAL HEALTH/WELL-BEING
○ What is mental health?
■ emotional, psychological, and social well-being
○ Benefits of having a positive mental health
○ Ways to maintain a positive mental health
○ Early warning signs for mental health problems
○ Stress(not a mental illness, but too much can causes mental health problems)
 ■ Good stress vs bad stress
■ Managing stress
■ Stress relievers
○ Why and how is mental health important for our overall health?
○ Examples of mental illnesses
● OTHER
○ Sleep
■ Why is sleep important?
■ How much sleep should I be getting?
● Depends on age
○ Avoid use of alcohol, tobacco, drugs, etc.
■ Why they’re bad for you
■ Their effects
■ Their effects on overall health
● DISEASES/DISORDERS: include what it is, causes/effects, prevention,
treatment
○ Poor nutrition and lack of physical activity
■ Obesity
■ Hypertension(high blood pressure)
■ High cholesterol
■ Heart disease
■ Stroke
■ Type 2 Diabetes
○ Mental illnesses
■ Depression
■ Anxiety disorders
■ Bipolar disorder
■ Eating disorders
■ PTSD
 ■ ADHD

HOME PAGE: HEALTHY LIVING

● What is healthy living? Healthy living means maintaining a healthy lifestyle and
incorporating healthy habits into your everyday life to improve your health. Taking
care of your health by doing what is right for your body is extremely important as it
helps reduce the risk of chronic illnesses, helps maintain a healthy weight, increases
overall energy, improves your mental health, and so much more!
● There are 5 essential factors that should be considered to maintain a healthy lifestyle:
nutrition/healthy eating, physical activity/exercise, positive mental health, good sleep,
and avoiding the use of drugs and alcohol.
● When making such changes in your lifestyle it is always important to start slow and
make small changes as it can be difficult at times. Consider making goals for yourself
as well as rewarding yourself to keep you motivated. In addition, it may be helpful to
find support if needed; this can be professional help or from friends and family.
● It is never too late to start. Start healthy livin’ today!

NUTRITION/HEALTHY EATING
● Did you know that most Americans in the U.S. do not consume the recommended
amount of fruits and vegetables? 12.2% of adults in the U.S. meet the daily fruit intake
recommendations and 9.3% meet the daily vegetable intake recommendation. As for
adolescents, it is much lower; 9% of teens in the U.S. meet the daily fruit intake
recommendations and 2% meet the daily vegetable intake recommendations. (CDC)
● Healthy eating is fundamental to having a healthy lifestyle, as well as maintaining it.
The benefits of eating healthy/having good nutrition include: reduces risk of
developing chronic diseases(ex: obesity, heart disease, type 2 diabetes, cancer, high
cholesterol, and more), maintains weight, improves memory and brain health,
improves mood, and strengthens bones.
● A healthy, nutritious, well-balanced diet involves 5 important food groups that
contain a wide range of essential nutrients necessary for growth, life, and health. The
5 food groups are fruits, vegetables, dairy, proteins, and grains.
○ The daily amounts of foods from each food group depend upon the person’s
age, gender, and amount of physical activity. Visit choosmyplate.gov to
determine your daily intake.
○ The daily amount of fruits that someone should eat may vary between 1 and 2
cups of fruit. Fruits: banana, pear, apple, grapes, berries, orange, peach,
pineapple, watermelon, 100% fruit juice.
■ Why are fruits important? They are low in fat, sodium, and calories.
They also don’t have cholesterol. Fruits contain essential nutrients:
Potassium, dietary fiber(important for proper bowel function), vitamin
C, folate(folic acid helps form red blood cells in the body)
○ The daily amount of vegetables that someone should eat may vary between 1
and 3 cups. The vegetable group is split into 5 other subgroups…
■ Dark-green vegetables: broccoli, spinach, kale
■ Starchy vegetables: corn, white potatoes, green peas
■ Red and orange vegetables: carrots, red peppers, pumpkin, tomatoes,
sweet potatoes
■ Beans and peas: black beans, kidney beans, pinto beans, black-eyed
peas or split peas
■ Other vegetables: cauliflower, celery, cucumbers, lettuce, green
peppers, mushrooms, onions, zucchini
■ Why are vegetables important? Vegetables are low in calories and fat,
and don’t have cholesterol. Vegetables contain essential nutrients:
potassium, dietary fiber, folate(folic acid), vitamin A, and vitamin C
○ The daily amount of dairy that someone should eat may vary between 2 and 3
cups. Examples of dairy include: milk, yogurt, cheese, milk based
desserts(pudding, ice cream, frozen yogurt), and soymilk
 ■ Why is dairy important? They are important for bone health. Dairy
contains essential nutrients: calcium, potassium, vitamin D, and
protein.
■ One should make fat-free or low-fat choices from the dairy group
because some of these foods contain high amounts of saturated fats
and cholesterol, which can negatively affect one’s health.
○ The daily amount of protein foods that someone should eat may vary between
2 and 6 ½ ounces. Examples of protein foods include: meat, seafood, poultry,
beans and peas, eggs, nuts/seeds, soy products.
■ Why are protein foods important? Protein foods contain essential
nutrients: protein, B vitamins, vitamin E, iron, zinc, and magnesium.
■ Some foods in this group contain high amounts of saturated fats and
cholesterol, which may negatively affect health. So, lean or low fat
choices should be made from the protein foods group.
○ The daily amount of grains that someone should eat may vary between 3 and 8
ounces, and eat least half of the grains consumed should be whole grains. The
grains food group is divided into 2 other subgroups…
■ Whole grains(contain the entire grain kernel): whole-wheat flour,
oatmeal, whole cornmeal, brown rice
■ Refined grains(bran and germ is removed from being milled; it
removes dietary fiber, iron, and B vitamins; most refined grain are
enriched): white flour, degermed cornmeal, white bread, white rice
■ Why are grains important? Grains contain essential nutrients: complex
carbohydrates, dietary fiber, B vitamins, iron, magnesium, selenium
● Unhealthy food includes foods that contain high amounts of sodium, added sugar,
and fats(saturated and trans). Unhealthy foods may also be considered highly
processed due to the fact that they tend to be low in nutrients such as vitamins and
minerals. In addition, unhealthy foods usually contain high calories, but little
 nutritional value. Examples of unhealthy foods include: fast/junk foods, sugary drinks,
sweetened breakfast cereals, cookies, cakes, candy, fried foods.
○ Eating foods with large amounts of sugars, sodium, and fats on a regular basis
can result in an increased risk of obesity and chronic diseases such as,
cardiovascular disease, type 2 diabetes, and some cancers.
■ Sodium - increases blood pressure - raises risk for heart disease and
stroke
■ Sugar - blood sugar problems, high blood pressure, weight gain,
diabetes, fatty liver disease - raises risk of heart disease
■ Fas - increase in cholesterol - increase risk in heart disease and stroke
○ So, one should limit sodium and sugar intake. The recommended amount of
sodium that should be consumed per day is 2,300mg(about one teaspoon of
salt). The recommended amount of added sugar that should be consumed per
day is no more than 25 grams(6 teaspoons) for women and 38 grams(9
teaspoons) for men.
○ But, for fats, not all fats should be avoided. Foods with saturated fats,
especially trans fats should be limited. However, monounsaturated and
polyunsaturated fats are important for the brain and heart. Examples of
healthy fats are: avocados, nuts, olive oil, seeds, and certain types of fish.
● Nutrients, Vitamins, and Minerals chart
● It is important to drink enough water every day. The daily intake of water may
depend on where you live/environment, diet, how active you are, age, gender, and
your health. Men should drink about 15.5 cups(3.7 liters) per day and women should
drink about 11.5 cups(2.7 liters) per day.
○ Water makes up 50% to 70% of your body weight. Body depends on water.
○ Drinking water prevents dehydration(causes unclear thinking, mood changes,
constipation, kidney stones)
 ○ Benefits of drinking water: maintains a normal body temperature, gets rid of
wastes through urination, perspiration, and bowel movements, lubricates and
cushions joints, and protects sensitive tissues.
● Calories
● A unit of measurement that measures energy is a calorie. Calories are used to
measure the energy content in food and beverages. The number of calories that
should be consumed per day depends on age, gender, weight, activity level,and
metabolic health. Determining calorie intake can help maintain weight, lose weight,
or gain weight. Most people need 2,000 calories or less a day.
○ To determine your daily calorie intake use an accurate calorie calculator
(https://www.calculator.net/calorie-calculator.html )
● Good calories vs bad calories
○ Good calories provide lean proteins, healthy fats, and complex carbohydrates
from fresh whole foods such as grains and vegetables.
○ Bad calories are those that don’t provide your body with good nutrition. For
example, bad calorie foods include processed foods, unhealthy fats, refined
flours, and foods with high amounts of added sugars. Bad calorie foods may
also not fill you up. As a result, in a diet of bad calories, it would be difficult to
reach goals and maintain/lose weight.
■ 200 calories serving of vegetables is a lot more food than 200 serving of
chips
○ Calories in healthy food vs unhealthy foods
■ 25 calories = 1 cup of grape tomatoes vs. 2 french fries
■ 100 calories = 1 cup of fresh grapes vs. 1 ½ tbsp of M&M candies
■ 400 calories = 4 cups of strawberries vs. 2 chocolate chip cookies

PHYSICAL ACTIVITY/EXERCISE
● Did you know that, according to the CDC, 3 in 4 adults and 4 in 5 teens don’t get
enough physical activity?
● Physical activity is essential to one’s overall health, and not getting enough exercise
can result in many health issues, such as chronic diseases. However, getting enough
exercise can...
○ Control weight
○ Strengthen bones and muscles
○ Improve sleep
○ Improve mood and mental health
○ Improve brain function
○ Reduce risk of chronic illnesses, such as heart disease, type 2 diabetes, cancer,
and more.
● There are different types of exercises that can be done for physical activity. The type
of physical activity depends on your age, health, and personal preferences. Here are
some examples:
○ Endurance/Aerobic
■ These types of activities increase your heart and breathing rate. These
are essentially important to improve health of the lungs, heart, and
circulatory system.
■ There are different levels of intensity regarding aerobic exercises.
There’s moderate-intensity and vigorous-intensity aerobic activity. In
moderate intensity aerobic exercise you are breathing at a high rate but
you are still able to talk/have a conversation. But, in vigorous-intensity
exercises your breathing rate is much faster and you can’t talk as much
and you might be able to say just a few words before you have to take a
breath.
■ Some examples of endurance/aerobic exercises include: walking,
jogging, dancing, swimming, climbing stairs, playing basketball, and
playing tennis.
○ Balance
 ■ Balance exercises help prevent falls, which is mostly common in older
adults. You can improve your balance by doing lower-body strength
exercises and also through a moving meditation exercise called Tai Chi.
■ Here are some examples of simple balance exercises: balancing on one
foot by using a chair for assistance and the heal-to-toe walking.
○ Flexibility
■ Flexibility exercises involve the stretching muscles. This may help
prevent injuries, back pains, and balance problems. In addition, a well
stretched muscle allows it to have a full range of motion.
■ There are many different types of stretching exercises that involve
different muscles..
○ Strength/Resistance training
■ Strength/resistance exercises help build or improve muscular strength.
This includes lifting your own bodyweight, lifting weights, and using a
resistance band.
■ Some examples of strength/resistance exercises are push ups, sit-ups,
squats, pull-ups, and bicep curls(using weights).
● Physical activity recommendations for children - ages 3-5
○ Children of young ages should be physically active throughout the day. This
can be directed by the help of parents or through creative play(such as playing
on the playground).
○ Physical activity for younger children is important for their growth and
development.
● Physical activity recommendations for children/teens - ages 6-17
○ Older children/teens should perform at least 60 minutes of physical activity
per day. Most of it should be moderate-intensity aerobic activity. They could
also incorporate vigorous-intensity aerobic, muscle strengthening, and bone
strengthening activities.
● Physical activity recommendations for adults
 ○ Adults should perform 150 minutes of moderate- intensity aerobic activity or
75 minutes of vigorous-intensity aerobic activity per week, a combination of
the two. Adults can decide how they want to spread it out during the week.
● Physical activity recommendations for older adults, pregnant women, and people
with chronic illnesses.
○ As for these people, it is best for them to check with their healthcare provider
to determine how much and what type of exercise they should do.
● Physical Activity/Exercise Tips
○ How do I start? (for those who are just starting to be active)
■ Start slow and easy. You don’t have to do the recommended amount of
exercise right away. Set goals and work up to your recommended
amount of time as you get stronger. Also, start with easy exercises such
as walking.
○ Lack of motivation.
■ Set goals for yourself and reward yourself when you achieve them.
■ Don’t exercise alone. Exercising with friends and family or joining
fitness/exercise programs or clubs may motivate you and help you
reach your goals. If you don’t like exercising with others, that’s fine too.
■ Set a regular routine for yourself. Start making it a habit.
■ If you don’t like exercising, find ways to make it fun.
○ Listening to your body.
■ When you are exercising you should not feel dizzy or have chest pain
or pressure. If this occurs stop and rest.
■ If you are experiencing soreness, pain, or stiffness while exercising,
slow down or stop.
■ If you feel overworked, exhausted, or stressed before exercising, it is ok
to take a rest day or perform an easier/lighter activity such as going for
a walk or doing yoga.
■ Don’t overwork your body. Your body needs to rest and recover.
 ○ Exercising safely/Preventing Injury.
■ Warm up/cool down and stretch before and after exercise by doing
light activity.
■ Don’t stretch so far that it hurts.
■ When outdoors/indoors make sure to be aware of your surroundings to
prevent any kind of injury.
■ If using weights, start with lighter weights in order to get your body
used to the strength exercises. Starting with heavy weights can cause
injuries.
■ Make sure to use proper form for safety. Use smooth steady
movements.
■ Don’t hold your breath when performing strength exercises. Breathe
in(when push or lift) and breath out(when relax).
○ Staying hydrated while exercising.
■ Make sure to drink liquids when performing any activity that makes
you sweat to prevent you from getting dehydrated.
MENTAL HEALTH
● Mental health is your emotional, psychological, and social well-being. It affects how
you think, feel, and act.
● Mental health is important for our overall health because it is closely related to our
physical health. Mental illnesses can increase the risk of physical health problems
such as heart disease, type 2 diabetes, and stroke. In addition, chronic physical health
problems can also cause mental health illnesses.
● Having a positive mental health does not only prevent mental health illnesses and
problems, but it refers to the presence of positive characteristics. The benefits of
maintaining a positive mental health include: the ability to deal and cope with stress,
a sense of contentment, work productivity, self-confidence, flexibility to learn new
skills, and adapt to change.
 ○ NOTE: Having a strong/positive mental health does not mean that you don’t
go through bad experiences of emotional problems. Everyone experiences
sadness, stress, and anxiety; it's a normal part of life. People with a strong
mental health simply means that they are better able to bounce back from
these emotional problems/experiences. This is called having resilience. Their
emotional and mental resilience allows them to cope with difficult situations
and remain positive.
● There are different ways to maintain a positive mental health; this may refer to being
able to cope with difficult situations, feel more positive, or to handle emotions better.
These methods include:
○ Getting professional help if needed
○ Making social connections with others
○ Getting physically active
○ Eating a healthy diet
○ Getting enough sleep
○ Developing coping skills
○ Finding meaning and purpose in life
● Mental health illnesses may be caused by early life experiences(ex: trauma) and
experiences related to ongoing chronic illnesses(ex: diabetes, cancer). They may also
be caused by the feeling of loneliness/isolation, severe stress or anxiety, the use of
alcohol and drugs, and biological factors, such as genes.
○ 1 in 5Americans will experience a mental illness in a given year.
○ Around 1 in 5 of the world's children and adolescents have a mental disorder.
○ Around 1 in 9 people in settings affected by conflict have a moderate or severe
mental disorder.
○ People with severe mental disorders die 10 to 20 years earlier than the general
population.
● Early warning signs for mental health problems:
○ Eating or sleeping too much or too little
 ○ Avoiding people and activities
○ Feeling emotionally numb
○ Feeling helpless or hopeless
○ Severe mood swings
○ Thinking of harming yourself or others
○ Having unexplained aches and pains
○ Feeling unusually forgetful, confused, on edge, upset, angry, worried, or
scared.
● 55% of Americans are stressed during the day. Stress is not a mental illness, but too
much stress can cause mental health problems.
○ What is stress? Stress is a feeling of emotional or physical tension. “Stress” is
the body’s reaction to a challenge or demand. Stress is caused by a stressor. A
Stressor is any factor that can cause stress, both internally and externally.
■ Examples of internal stressors: fear, uncertainty(like waiting for test
results), beliefs(such as attitudes, expectations, and opinions)
■ Examples of external stressors: a death of a loved one, marriage, a
barking dog, workload, money, meeting new people
○ Good stress is a stress that provides a welcome challenge. This is the type of
stress that makes you feel excited. This causes your brain to release hormones
and your pulse to quicken.
■ Examples: riding a roller coaster, receiving a promotion at work,
graduating, making new friends
○ Bad stress is a stress that is perceived as negative. There are two types of bad
stress: acute and chronic stress.
○ Acute stress is a short term stress that goes away quickly and it may help you
manage dangerous situations. Stress causes the body to release hormones to
make your brain more alert, tense muscles, and increase pulse rate; this is the
body’s natural way of protecting itself. But, once the stressor has been dealt
with, the body returns to homeostasis(or body returns to stable conditions).
 ■ Examples: arguing with a parent, slamming the brake, getting a
speeding ticket
○ Chronic stress is a long-term stress(that lasts a longer period of time; usually
for weeks or months). This stress is unhealthy, due to the fact that the body
continues to stay alert even though there is no danger.and if it is not managed
it may lead to serious health problems, both mental and physical, such as
depression, anxiety, PTSD, high blood pressure, heart disease, diabetes,
menstrual problems and skin problems.
■ Signs and symptoms - too much stress…
● Constipation or diarrhea
● Sleeping problems
● Lack of energy and focus
● Weight loss/gain
● Headaches
● Tiredness
● Stiff jaw or neck
○ Everyone manages and copes with stress differently. Here are examples of
some methods:
■ Take care of yourself by eating a healthy diet, exercising, getting plenty
of sleep, and giving yourself breaks.
■ Talk to others about your feelings and problems. You can talk to your
friends and family or to a professional health provider.
■ Practice meditation to promote relaxation.
■ Engage in activities that make you happy. This includes any hobbies
you may have such as listening to music, drawing/painting, reading,
gardening, baking, etc.
■ Seek professional help if you are unable to make positive changes.
OTHER
● Sleep
● ⅓ of US adults get less than the recommended amount of sleep
● The average high school student sleeps 6.5 hours and 20% sleep less than 5 hours.
● Sleep plays a major role in physical health and well-being. It allows your body and
mind to recharge. The benefits of having good sleep include: the healing and repair of
cells and tissues, stronger immune system, decreases risk of chronic diseases and
conditions (such as diabetes, cardiovascular diseases, obesity and depression),
improves mood and energy, causes better brain function(such as alertness, memory,
learning, focus, and decision-making), and it is essential for the growth and
development of kids and teens.
● Poor sleep results in a higher risk of developing chronic illnesses, but also other
factors, such as hormone imbalances, breathing problems, memory issues,
inflammation, weight gain, unhealthy eating, and stress.
● The amount of sleep needed depends on the age.
○ Ages 3-5: 10-13 hours
○ Ages 6-12 years: 9-12 hours
○ Teens ages 13-18 years: 8-10 hours
○ Adults 18+: 7 or more hours
● Improving your sleep: good sleep habits
○ Being consistent with sleep schedule - going to bed and waking up at the same
times everyday
○ Don’t use electronics before going to bed(TV, computer, smart phone)
○ Avoid large meals, alcohol, and caffeine before going to bed
○ Staying physically active throughout the day
● Drugs: alcohol, tobacco use/smoking, other common drugs
● Alcohol. What is alcohol? Alcohol consists of ethyl alcohol or ethanol, which is an
intoxicating ingredient(found in beer, wine, and liquor). Alcohol is also a central
nervous system depressant, meaning that it slows down brain activity/function.
○ Alcohol vs. human body: Alcohol affects mostly every organ in the body.
■ Brain: Alcohol reaches the brain in 5 minutes. Alcohol affects the brain
by blocking chemical signals between neurons, or brain cells, which
cause the common symptoms. In addition, the prolonged use of alcohol
causes the death of neurons, which results in the shrinkage of the
brain(cerebellum degeneration).
■ Stomach: Drinking alcohol makes your stomach produce more acid
than usual which is the cause for the nauseated symptoms of drinking
alcohol. However, if too much alcohol is consumed, the stomach lining
may also become damaged and result in painful sores called ulcers in
the stomach. In addition, this may also lead to gastritis which is the
inflammation of the stomach lining.
■ Intestines: Alcohol irritates the intestines and may lead to
inflammation.
■ Liver: The liver contains proteins called enzymes, which are
responsible for metabolising, or breaking down alcohol. However, the
liver can only metabolize a small quantity of alcohol at a time; the liver
can only process one ounce of alcohol per hour. So, when an excess
amount of alcohol is consumed the system becomes saturated, in which
alcohol will start to accumulate in the body tissues and blood until it
can be metabolized. In addition, liver cells may die in the process of
breaking down alcohol and if the liver needs to break down alcohol
continuously then the liver will become damaged leading liver diseases,
such as alcohol hepatitis, liver cancer, and scarring.
■ Kidneys: The brain releases a hormone called vasopressin. This
hormone prevents the kidneys from eliminating too much fluid.
However, when alcohol is consumed, it blocks this hormone. As a
result, this increases the need to urinate, which may lead to
dehydration.
 ■ Pancreas: Alcohol causes the pancreas to produce toxic substances
which damages the organ. As a result, this may lead to the
inflammation of the pancreases. And with the continued use of alcohol
may lead to serious diseases of the pancreas, such as pancreatitis.
■ Heart/cardiovascular system: Drinking alcohol causes the heart rate
and blood pressure to rise. However, when drinking too much alcohol
in the long term may result in a prolonged increased heart rate and
high blood pressure. In addition, it may lead to irregular heartbeat and
the weakening of the heart muscle.
○ Alcohol effects differ between everybody. This depends on age, gender,
quantity of alcohol consumed, how quickly it was consumed, current
health/physical condition, whether food was eaten before drinking, and
whether there is a family history of alcohol problems.
■ NOTE: The Dietary Guidelines for Americans do not recommend that
individuals who do not drink alcohol start drinking for any reason.
○ Some effects alcohol may have on the body include:
■ Changes in mood, behavior, and self control
■ Memory issues
■ Inability to focus or think clearly
■ Coordination issues
■ Problems with physical control
● People should NOT drink alcohol if they are:
○ Under the age of 21
○ Pregnant
○ Taking any medications that interact badly with alcohol
○ Have any medical condition in which drinking alcohol can make it worse
○ Recovering from AUD (alcohol use disorder)
○ Planning on driving
● The excessive use of alcohol can harm your health.
 ○ Excessive alcohol use is the cause for 95,000 deaths per year in the United
States.
○ Binge drinking is responsible for almost half the deaths and ¾ of the costs due
to excessive alcohol use.
○ In the long term, excessive use of alcohol leads to chronic health issues and
illness, such as high blood pressure, heart disease, stroke, liver disease, and
cancer.
○ Other effects due to excessive drinking include: injuries, violence, alcohol use
disorder(AUD), alcohol poisoning, and severe problems in learning, memory,
and mental health.
○ Support services for alcohol addiction
■ SAMHSA’s National Helpline 1-800-662-HELP
■ Al-Anon and Ala-teen hotline line: 800-356-9996
● Smoking/Tobacco use
○ Tobacco use is the leading cause of preventable disease, disability, and death
in the United States.
○ Nearly 40 million U.S. adults still smoke cigarettes, and about 4.7 million
middle and high school students use at least one tobacco product, including e-
cigarettes.
○ Every day, about 1,600 U.S. youth younger than 18 years smoke their first
cigarette.
○ Another 16 million live with a serious illness caused by smoking.
○ Each year, the United States spends nearly $170 billion on medical care to
treat smoking-related disease in adults.
● The use of tobacco products and smoking, including electronic cigarettes, cigars, and
smokeless tobacco causes and worsens serious diseases and conditions.
● Smoking is extremely bad for your health as it harms almost every organ in the body.
As a result, smoking can lead to serious and chronic diseases such as, cancer, heart
disease, stroke, lung diseases, diabetes, and COPD(chronic obstructive pulmonary
 disease) which includes emphysema and chronic bronchitis. In addition, smoking also
causes the increased risk for tuberculosis, eye diseases, and immune system problems
such as rheumatoid arthritis.
● Second hand smoking is just as harmful as first hand smoking. Second hand smoke is
smoke that is inhaled involuntarily from tobacco being smoked by others.
○ There are 41,000 deaths among adults and 400 deaths in infants each year due
to secondhand smoke.
○ Some health problems that may result from second hand smoke include:
stroke, lung cancer, coronary heart disease(in adults). As for children, they
have an increased risk for sudden infant death syndrome, acute respiratory
infection, more severe asthma, and slowed lung growth.
● How tobacco use/smoking affects your body:
○ Lungs: Smoking damages the airways and small air sacs in the lungs called
alveoli. Alveoli allow for oxygen exchange to happen. Damaging these air sacs
destroys them and they do not grow back, permanently destroying part of
your lungs(leads to emphysema). In addition, continued inflammation in the
small airways and tissues in the lungs builds up scar tissue which makes it
hard to breathe. Also, the cilia that line the airways, which are responsible for
sweeping out mucus and dirt to keep lungs clear, temporarily paralyzes or kills
cilia. This makes smokers more at risk for infection, specifically respiratory
infections.
○ Heart and blood vessels: Smoking raises blood pressure and puts stress on the
heart. Through continuous smoking, the stress on the heart makes it weaker,
so it is less able to pump blood throughout the body. The inhaled smoke
contains carbon monoxide, which is a result of lack of oxygen. The heart has
to work even harder to pump blood throughout the body to distribute oxygen.
The increased stress on the heart leads to heart diseases and heart attacks.
■ Smoking also increases the viscosity of the blood; this means that the
blood becomes thick and sticky. The thickness of the blood puts stress
 on the heart to pump blood and it can form blood clots, which block
blood flow, and blood vessels can become damaged. This increases the
risk for heart attack and stroke.
■ Smoking increases the cholesterol and unhealthy fats circulating in the
blood, so this too results in the blockage of blood vessels.
○ More effects from smoking/tobacco use include:
■ Increased risk of gum disease and tooth loss
■ Increased risk of type 2 diabetes
■ Decreased sense of smell and taste
■ Premature aging of the skin
■ Bad breath and stained teeth
■ Lower bone density (thinner bones), which means a higher risk for
broken bones, including hip fracture
■ Increased risk for cataracts (clouding of the lenses of the eyes)
■ Increased risk for age-related macular degeneration, which can lead to
blindness
■ Wounds taking longer to heal
■ Infertility
● Tobacco is highly addictive. Tobacco contains a chemical called nicotine, which is the
main addictive chemical in tobacco. When it is inhaled by smoking a cigar, it is
absorbed in the bloodstream and causes a rush of adrenaline. This is due to the fact
that nicotine triggers or activates the brain’s reward system and increases the levels of
dopamine. Dopamine causes a feeling of pleasure and satisfaction. However, over
time, the use of tobacco causes a physical and psychological addiction.
○ Tobacco dependence(or addiction) is a chronic disorder and requires long-
term support for people that want to quit using tobacco and commitment.
Here are somes helpful support resources for people who want to quit tobacco
use/smoking:
■ Resources:
 ● California smoker’s helpline 1-800-NO-BUTTS
● Quitline 1-800-QUIT-NOW
● Text messaging program - SmokefreeTXT
● National Cancer Institute’s Smokefree.gov website
● Vaping and the use of e-cigarettes has been a major health concern, especially among
younger people. 40% of high school seniors vaped in the past year and young people
who use e-cigarettes are more likely to smoke cigarettes in the future. Young people
ages 15 to 17 are 16 times more likely to vape than people age 25 to 34. (Truth
Initiative, 2018)
○ Most people assume that vaping is harmless water vapor, but they're wrong.
Electronic cigarettes contain batteries that heat up a special liquid into an
aerosol, which is inhaled by users. This special liquid contains flavorings,
nicotine(found in tobacco), and other dangerous chemicals such as cancer
causing chemicals and heavy metals(like lead, nickel, and tin) that are harmful
to the lungs and lead to lung damage and disease.
○ Vaping is addictive because it contains the chemical nicotine, which is found
in tobacco products such as cigarettes. As for younger users, nicotine can also
affect their brain development and harm the parts of the brain that control
attention, learning, mood, and impulse control. In addition, using nicotine in
adolescence may also increase risk for future addiction to other drugs.
○ Even though e-cigarettes can potentially benefit adults who already
smoke(and are not pregnant) by substituting regular cigarettes and tobacco
products, this does not indicate that they are safe for the youth, young adults,
pregnant adults, or adults that don’t use tobacco products.
○ Quitting e-cigarettes/vaping support services:
■ Truth Initiative: Youth and young adults can access the new e-cigarette
quit program by texting "DITCHJUUL" to 88709. Parents and other
adults looking to help young people quit should text "QUIT" to (202)
899-7550.
 ■ Visit Smokefree.gov for helpful resources
● Don’t do drugs.
○ People do drugs for many reasons; one of those reasons is to feel good. This
good feeling is caused by the drug exciting parts of the brain. However,
through continued use, the body gets used to it and it will take more drugs to
feel good or normal. As a result, people feel anxious, sick, and awful without
the drug, leading to drug addiction.
○ There are many different drugs that affect the body in different ways. Here are
some examples:
■ Alcohol: difficulty making decisions, solving problems, remembering,
and learning
■ Marijuana: difficulty focusing, forget things
■ Heroin: heart rate and breathing rate slows which may cause coma or
death
■ Cocaine: violent, panic attacks, feel paranoid
■ MDMA(Molly): feel confused for a long time; problems with attention,
memory, and sleep
■ Inhalants: may damage heart, kidneys, lungs, and brain
○ When people cannot stop taking the drug, it is considered drug addiction.
Drug addiction is a chronic disease and the urge is too strong to control, even
when people know that the drug is causing them harm.
○ Drug addiction can be treated, however it is a very long process and takes
time. Recovery from addiction means people have to stop using the drug and
learn new ways how to think, feel, and solve problems.
○ So, it is best not to use drugs in the first place.
○ Get help: support service and resources
■ For teens and young adults:
● https://drugabuse.gov/related-topics/treatment/what-to-do-if-
you-have-problem-drugs-teens-young-adults
 ■ For adults:
● https://drugabuse.gov/related-topics/treatment/what-to-do-if-
you-have-problem-drugs-adults
■ Call 1-888-4AL-ANON for support groups for drug problems
■ Call 1-800-662-HELP for treatment centers near you
■ Narcotics Anonymous (NA) - people with drug addictions
● http://na.org/

DISEASES AND DISORDERS

● Poor nutrition/lack of physical activity
○ Nutrients/vitamins/minerals chart
○ Obesity
■ 1 in 5 children and 1 in 3 adults struggle with obesity.
■ Obesity is a chronic disease that involves an excessive amount of body fat.
The Body Mass Index(BMI) is used to determine whether someone is
underwieght, normal, overwieght, or obese. BMI = weight(kg) ➗
[height(m)]² OR BMI = weight(lbs) ➗ [height(in.)]² ✖️703
● Adult
○ Underweight: below 18.5
○ Normal: 18.5 – 24.9
○ Overweight: 25.0 – 29.9
○ Obese: 30.0 and Above
● Children
○ The same formula applies, however it considers the
individual's gender and age. This is because the
amount of fat differs within age and gender.
■ Obesity can be caused by different factors. For example, it can be
due to poor health choices such as eating unhealthy and not
exercising regularly. It can also be due to environmental factors and
inherited factors.
 ■ Obesity increases the risk for type 2 diabetes, heart disease, high
blood pressure, and some cancers. In addition, people with obesity
may experience body pain, difficulty with physical functioning,
stress, and mental illnesses.
■ The main goal for treating obesity is to have a healthy weight and
stay at that weight. Obesity treatments include making dietary
changes, increasing physical activity, taking behavior modification
programs that include counseling and support groups, taking weight
loss medications(used with other treatments; not taken instead of
them), having an endoscopic procedure in which is only done when
diet and exercise have not been successful, and weight loss
surgery(or bariatric surgery).
■ To prevent obesity one must maintain a healthy weight by eating a
healthy diet and performing the recommended amount of physical
activity. It is also important to monitor one's weight regularly (ex:
once a week). In addition, it is important to stay consistent with
making these healthy choices as much as possible.
○ Hypertension(high blood pressure)
■ Blood pressure is the force of the blood pushing against the artery
walls. Arteries are a type of blood vessel that carries blood away
from the heart and to other parts of the body. Blood pressure is
measured in millimeters of mercury (mmHg) recorded with the
systolic pressure and diastolic pressure. The systolic pressure is
measured in the arteries during the contraction of the heart
muscle(heart beat) and diastolic pressure is measured in the
arteries when the heart is relaxed(between heart beats).
Normal Blood pressure: < 120/80 mmHg

Elevated Systolic pressure: 120-129 mmHg

AND
Diastolic pressure: < 80 mmHg

Hypertension: Stage 1 Systolic pressure: 130-139 mmHg

OR
Diastolic pressure: 80-89 mmHg

Hypertension: Stage 2 Blood Pressure ≥ 140/90 mmHg

Systolic pressure: ≥ 140 mmHg

OR
Diastolic pressure: ≥ 90 mmHg

■ Blood pressure may rise and fall throughout the day. For example,
when you’re asleep your blood pressure is low, when you’re
physically active your blood pressure is high, and when you’re
experiencing strong emotions, such as anger or excitement, your
blood pressure is also high. However, when blood pressure stays
high for a long period of time, it may cause serious health
problems.
■ One in three American adults have high blood pressure; this is
around 67 million people.
■ High blood pressure, or hypertension, is when your blood pressure
is higher than normal and there is a long-term force of the blood
against the walls of the arteries.
● Long periods of high blood pressure causes the arteries to
thicken and harden, decreasing their elasticity. As a result,
this can decrease blood flow to the heart and cause the
heart to pump harder due to the increased pressure in the
arteries. This leads to heart diseases and heart attacks.
● Arteries may also become narrower or become blocked,
which may also limit blood flow to the brain. As a result,
stroke may result.
 ● Adults with diabetes, high blood pressure, or both have a
higher risk of developing chronic kidney disease.
■ There are no signs or symptoms for most people with high blood
pressure, so it is very important to check your blood pressure often.
■ High blood pressure develops over time. It may be caused by
unhealthy lifestyle choices(such as not eating healthy or not
performing enough physical activity), high stress levels, using
tobacco or drinking too much alcohol, and other chronic conditions,
such as diabetes. Age, sex, and race/ethnicity may also increase
risk for high blood pressure.
■ High blood pressure can be treated with medications prescribed by
a doctor and by making healthy lifestyle changes.
■ High blood pressure can be prevented by getting blood pressure
checked regularly, eating healthy, maintaining a healthy weight,
being physically active, limiting alcohol use, avoiding tobacco use,
and preventing/managing diabetes.
○ High/low LDL cholesterol
■ Cholesterol is a type of lipid, or fat, that is found in the blood. It
travels through the bloodstream by attaching itself to a protein.
Together they make a lipoprotein.
■ There is good cholesterol and bad cholesterol. LDL(low density
lipoprotein) cholesterol is a bad cholesterol that makes up most of
the body’s cholesterol. A high amount of LDL cholesterol increased
the risk of developing heart disease and stroke. HDL(high density
lipoprotein) cholesterol is a good cholesterol that absorbs
cholesterol to be carried to the liver where it is flushed out of the
body. A high amount of HDL cholesterol in the body lowers the risk
for heart disease and stroke.
■ High cholesterol is when there is too much LDL cholesterol in the
blood. Too much LDL cholesterol in the body can build up on the
walls of the blood vessels, forming plaques. Plaques are
 cholesterol deposits that cause the blood vessels to become
narrower(atherosclerosis). As a result, not enough blood flow to the
heart and other organs. In addition, it may also cause the blockage
of these vessels.
■ 38% of American adults have high cholesterol.
■ Complications due to high cholesterol and the narrowing of blood
vessels include chest pain or angina(arteries that supply the heart
with blood - coronary arteries- are affected), heart attacks(plaques
may tear or rupture forming blood clots), and stroke.
■ There are no symptoms for high cholesterol, so the only way to
know is if you get your blood tested.
■ High cholesterol can be caused by genes and by unhealthy lifestyle
choices, such as being inactive and eating food that are high in
cholesterol. Obesity, smoking, diabetes, and age also increase the
risk of developing high cholesterol.
● Your body already makes enough LDL cholesterol, so it is
recommended that people limit the amount of dietary
cholesterol that is consumed, such as eggs, dairy products,
and meat.
■ High cholesterol is treated by making healthy lifestyle
changes(limiting high cholesterol foods, exercising regularly, no
smoking, maintaining a healthy weight, limiting alcohol, managing
stress etc.) and by taking recommended medications given by
doctors.
■ High cholesterol can be prevented by taking part in the same
healthy lifestyle choices that can lower your cholesterol.
○ Heart/Cardiovascular disease
■ Heart disease is the leading cause of death in the U.S., causing 1
in 4 deaths.
■ First let’s learn about the heart. (Include a youtube video here)
■ Heart diseases are also considered cardiovascular diseases. These
diseases include blood vessel diseases, heart rhythm problems,
heart defects and other conditions that affect the heart. Here are
some examples of common heart/cardiovascular diseases:
● Coronary Artery disease - blood vessel disease
● Atherosclerosis - blood vessel disease
○ Atherosclerosis is a heart disease that pertains to
blood vessels that may be narrowed and blocked by a
buildup of fatty plaques which interrupt blood flow.
Symptoms include chest pain and chest tightness,
shortness of breath, pain, numbness, weakness, or
coldness in the legs or arms, and pain in the neck,
jaw, throat, upper abdomen, or back.
● Arrhythmia - abnormal heart beats
○ Arrhythmia is a heart disease that involves abnormal
heartbeat. Other heart diseases such as coronary
artery disease, valvular heart disease, and heart
defects may cause this condition. Symptoms include
fluttering in the chest, racing heartbeat, slow
heartbeat, chest pain, shortness of breath, dizziness,
lightheadedness, and fainting.
● Cardiomyopathy - heart muscle
○ Cardiomyopathy is a heart disease that is a thickening
or enlargement of the heart muscle. At first there may
be little or no symptoms at all, but as it worsens
symptoms include breathlessness, fatigue, irregular
heartbeats, dizziness, lightheadedness, and swelling
of the ankles, feet, and legs.
● Endocarditis - heart infection
○ Endocarditis is an infection of the heart, specifically
the inner membrane that separates the chambers and
 the valves of the heart. The infection of the heart may
be due to bacteria, viruses, parasites, or chemicals
that reach the heart muscle. This heart disease may
cause fever, shortness of breath, weakness, swelling,
changes in heart rhythm, dry cough, and skin
conditions such as rashes or unusual spots.
● Prolapse - valvular heart disease
○ The heart contains four valves, which are important
for directing blood flow through the heart and prevent
the backflow of the blood. However, in valvular heart
diseases, the valves don’t function properly. This may
be caused by rheumatic fever, heart infections, or
connective tissue disorders. One common valvular
heart disease is prolapse. This is when the valves
don’t close properly and cause blood backflow in the
heart. Symptoms vary depending on which valve is
malfunctioning, however most symptoms include
fatigue, shortness of breath, chest pain, swelling,
fainting, and irregular heartbeat.
● Heart defects
○ Heart diseases also involve heart defects, in which
most people are born with; it usually develops while
the baby is still in the womb as the heart develops.
Heart defects that evidence soon after birth are
usually called congenital heart defects. Symptoms
include pale gray or blue skin color, swelling in the
legs, abdomen, or areas around the eyes, and
shortness of breath. Sometimes congenital heart
defects are diagnosed later in life. The symptoms
corresponding to this include easily getting shortness
 of breath and tiredness and swelling of the hands,
ankles, or feet.
■ Common risk factors for developing heart disease include: a family
history of heart disease, smoking, chemotherapy and radiation
therapy for cancer, poor diet, high blood pressure, high cholesterol,
diabetes, obesity, lack of physical activity, and stress.
■ Heart diseases may lead to heart failure(when the heart can pump
enough blood to meet body’s needs), heart attack(blood vessel that
supplies blood to the heart becomes blocked), stroke(arteries that
supply the brain become blocked or narrowed), peripheral artery
disease(when extremities don’t receive enough blood flow, usually
legs), and sudden cardiac arrest(unexpected loss of heart function).
■ Heart diseases are easier to treat when detected early, so it is
important to talk to your doctor if you experience any symptoms.
Heart diseases are usually treated with medications prescribed by
doctors, medical procedures or surgery, and by making lifestyle
changes.
■ Heart diseases can be prevented by controlling and managing
health conditions such as high blood pressure, high cholesterol,
and diabetes, no smoking, healthy lifestyle choices, and managing
stress.
○ Stroke
■ A stroke happens when there is not enough blood supply to the
brain or when blood vessels that supply the brain with blood
become blocked. As a result, this prevents the brain from receiving
oxygen and necessary nutrients. This may cause brain cells to die
in a matter of minutes.
■ Signs and symptoms of a stroke include: trouble speaking or
difficulty understanding when others are speaking, paralysis or
numbness of the face, arm, or leg, problem seeing, trouble walking,
and headache.
 ● It is very important to seek immediate attention if someone
may be having a stroke because if left untreated, then there
is a greater risk for brain damage and disability.
■ The main causes for stroke are a blocked artery(ischemic stroke) or
a leaking/bursting of a blood vessel(hemorrhagic). Some risk
factors that may increase the risk of having a stroke include:
making unhealthy lifestyle choices, having a family history of stroke,
and medical conditions such as high blood pressure, high
cholesterol, diabetes, and cardiovascular disease.
■ The effects of a stroke can be temporary or permanent disabilities;
the effects depend on how long the specific part of the brain lacked
brain flow. These effects include: paralysis(lack of muscle
movement), memory loss, difficulty swallowing or talking, pain, and
changes in behavior.
■ Doctors provide emergency treatment(when you just had a stroke)
and also preventable treatment that is prescribed to people that
have already had a stroke and is used to prevent another stroke
from occurring. In addition, people that have strokes have to
recover as much function as possible due to the disability effects
from the stroke. This includes rehabilitation programs and therapy
programs. Every person's stroke recovery is different.
■ Strokes can be prevented by making healthy choices as well as
managing current medical conditions that might increase risk for
stroke.
○ Type 2 Diabetes
■ 34 million Americans have diabetes and about 90-95% of them
have type 2 diabetes.
■ Type 2 diabetes occurs when the body becomes resistant to insulin
or when the pancreas is not able to produce enough insulin, as well
as environmental factors such as being overweight and inactive.
Insulin is a hormone that comes from the pancreas that helps
 glucose, or sugar, enter the cells. In addition, insulin lowers the
amount of sugar in the bloodstream. Glucose is very important for
the cells because it is a major source of energy, this process is
called cellular respiration. Glucose comes from food and the
liver(where it is stored and produced). So, when sugar or glucose
levels are low, the liver secretes glucose to keep the glucose level
at a normal range.
■ In type 2 diabetes, sugar doesn’t enter the cells, it builds up in the
bloodstream leading to an increase in sugar levels, resulting in the
pancreas releasing more insulin. These insulin-producing cells in
the pancreas then become impaired and can’t make enough insulin
for the body anymore.
■ Some signs and symptoms of type 2 diabetes include: increased
thirst, increased hunger, fatigue, frequent urination, blurred vision,
unintended weight loss, frequent infections, and areas of darkened
skin.
■ Some factors that increase the risk for type 2 diabetes are being
overweight, lack of physical activity, family history of type 2
diabetes, prediabetes, and age(45+).
■ Type 2 diabetes can cause further complications such as heart and
blood vessel disease, nerve damage, kidney damage, eye damage,
hearing impairment, skin conditions, and sleep apnea.
■ Type 2 diabetes is treated by taking diabetes medication or insulin
therapy, good diet, regular exercise, weight loss, and blood sugar
monitoring.
■ Type 2 diabetes can be prevented by having a healthy lifestyle: this
includes a healthy diet, being physically active, and maintaining a
healthy weight.
● Mental illnesses/disorders
○ Depression
■ Depression is a major depressive disorder that affects how
someone behaves, thinks, and feels. A person with depression has
a persistent feeling of sadness and loss of interest. They may also
feel as if life isn’t worth living.
■ All signs and symptoms of depression may not be present in
everyone who experiences depression. People who experience
these symptoms for at least two weeks suffer from depression.
Signs and symptoms for depression include: persistent sad,
anxious, or empty mood, irritability, feelings of hopelessness, loss
of interest in hobbies and activities, decreased energy, fatigue,
moving or talking more slowly, feeling restless, difficulty
concentrating, appetite or weight changes, thoughts of death or
suicide, aches or pains, headaches, digestive problmes, and
difficulty sleeping.
● Suicide Hotline number 1-800-272-TALK
■ There are no exact causes for depression however, it may be
caused by biological differences, brain chemistry, hormonal
imbalances, and inherited traits.
■ There are certain factors that can increase the risk of developing
depression such as certain personality traits like low self esteem,
traumatic or stressful events, family history of depression, history of
other mental health disorders, abuse of alcohol or drugs, chronic
illnesses, and certain medications.
■ Depression may lead to further complications such as excess
weight/obesity, pain, physical illness, alcohol or drug misuse,
anxiety, family/relationship conflicts, social isolation, suicidal
feelings, self harm, and premature death from medical conditions.
■ Treatment for depression is usually long-term. Common treatments
for depression include medications, psychotherapies, brain
stimulation therapies, and positive lifestyle changes such as being
 more active, setting goals for yourself and spending time with other
people.
■ Depression may be prevented by managing and controlling stress,
reaching out to family and friends, getting early treatment to prevent
the worsening of depression, and long-term treatment for
maintenance as well.
○ Anxiety disorders
■ Everyone experiences anxiety however, in anxiety disorders,
anxiety is persistent, intense, and gets worse overtime. In addition,
these constant feelings of anxiety interfere with daily activities and
are difficult to control.
■ In anxiety disorders, common anxiety signs and symptoms include
feeling restless or nervous, having a sense of danger or panic,
having increased heart rate, rapid breathing, sweating, trembling,
weakness, trouble concentrating, trouble sleeping, and having
trouble controlling worry.
■ Anxiety disorders may be caused by existing medical illnesses or
problems such as diabetes, heart disease, respiratory disorders,
and chronic pains. In addition, it may be caused by certain
medications.
■ Factors that can increase the risk of developing anxiety disorders
include trauma, stress and stress buildup, personality issues, other
mental health disorders, family history of anxiety disorders, and the
misuse of drugs or alcohol.
■ Anxiety disorders can lead to futher complications, both physcially
and mentally, such as depression, insomnia, digestive problems,
headaches, socail isolation, poor quality of life, and suicide.
■ Some common treatments for anxiety disorders include
psychotherapy, medications, support groups, and stress
management techniques.
 ■ To reduce the impact of symptoms if anxious you can get treatment
early, staying active by participating in activities that you may enjoy,
and avoiding the use of alcohol and drugs.
○ Bipolar disorder
■ Bipolar disorder is a disorder that causes extreme and
unpredictable mood swings, which can be really difficult to handle
such as in everyday tasks. These moods can be either really
energized behaviors(manic episodes) or very sad and hopeless
behaviors(depressive episodes).
■ The signs and symptoms for manic episodes include abnormally
jumpy or wired, increased activity or energy, exaggerated sense of
well-being, decreased need for sleep, unusual talkativeness, easily
distracted, and poor decision making.
■ The signs and symptoms for depressive episodes include
depressed mood, loss of interest in activities, insomnia or sleeping
too much, slowed behavior, fatigue, loss of energy, decreased
ability to think or concentrate, and suicidal thoughts.
■ Suicide Hotline number 1-800-272-TALK
■ Bipolar disorders may be caused by biological differences(in the
brain) and genetics. In addition, some possible factors that may
increase the risk of developing bipolar disorder are having a parent
or sibling with bipolar disorder, a traumatic event that may cause
periods of high stress, and the misuse of drugs or alcohol.
■ Bipolar disorders can lead to other serious problems if left
untreated. Gor example, it can lead to problems with drugs or
alcohol, suicide thoughts or attemts, damaged relationships, and
poor work or school performance.
■ Some people with bipolar disorders may have other conditions such
as anxiety disorders, eating disorders, ADHD, and physical health
problems. This can worsen the symptoms of bipolar disorder.
 ■ Bipolar disorders can be treated by medications, psychotherapy,
and healthy lifestyle choices such as getting regular exercise
■ Bipolar disorders cannot be prevented, however the symptoms can
be less major by paying attention to warning to prevent the
episodes from getting worse, avoiding the use of drugs and alcohol,
and taking medications as directed.
○ Eating disorders
■ Eating disorders are serious conditions that involve dangerous
eating behaviors due to related thoughts and emotions that usually
involve weight, body shape, and food.
■ There are different types of eating disorders. For example, anorexia
nervosa, bulimia nervosa, and binge-eating disorder.
● Anorexia nervosa is characterized by an abnormally low
body weight caused by thoughts that may involve the fear of
gaining weight and the urge to control their weight and
shape. In addition, people with anorexia may use different
methods to lose weight such as excessive exercise,
excessively limiting their calories, and vomiting after eating.
This is very harmful to bodies as it can cause severe health
problems.
● Bulimia nervosa involves episodes of binging and purging.
People with this eating disorder tend to eat large amounts of
food in a short amount of time and then due to the feeling of
guilt and shame of weight gain, they force vomiting to get rid
of the calories.
● Binge-eating disorder involves eating too much food
regularly. In addition, people with this disorder might eat very
quickly and eat more food than intended. After they binge
they may feel ashamed and try to get rid of the calories by
excessive exercising or purging.
 ■ Eating disorders may be caused by genetics, biological factors
such as brain chemical imbalances, and psychological and
emotional health.
■ Eating disorders can cause serious health problems and
sometimes death. In addition, it may lead to depression, anxiety,
suicidal thought/behavior, problems with growth and development,
and relationship problems.
■ People with a family history of eating disorders, other mental health
disorders, dieting and starvation, and too much stress have a
higher risk of developing eating disorders.
■ Eating disorders are treated by psychotherapies and medications
prescribed by doctors.
■ Eating disorders cannot be completely prevented, however
developing healthy eating behaviors can help, especially for people
at a young age. This includes talking about reassurance in self
image and being aware of possible misconceptions about
unhealthy eating choices and lifestyles.
○ PTSD
■ PTSD stands for post-traumatic stress disorder. This mental health
condition is caused by a terrifying or extremely shocking event that
a person might have witnessed or experienced themselves. Usually
people that may go through situations like these may recover
naturally, however people that continue to experience a sense of
fright and extreme stress are diagnosed with PTSD.
■ There are four types of symptoms for PTSD: intrusive memories,
avoidance, negative changes in thinking and mood, and changes in
physical and emotional reactions.
● Intrusive memories: recurrent and unwanted memories of
event, flashbacks, upsetting dreams or nightmares of the
traumatic event, and severe emotional distress when
reminded of event.
 ● Avoidance: trying to avoid thinking or talking about event and
avoiding places, activities or people that may remind you of
traumatic event
● Negative changes in thinking and mood: negative thoughts
about yourself, memory problems, hopelessness about the
future, feeling detached from friends and family, feeling
emotionally numb, and difficulty experiencing strong
emotions
● Changes in physical and emotional reactions:being easily
startled or frightened, always being on guard for danger,
self-destructive behavior, trouble sleeping, trouble
concentrating, aggressive behavior, and overwhelming guilt
or shame.
■ Some factors that may increase the risk for PTSD include
experiencing intense or long lasting trauma, having a job that
increases the risk of being exposed to traumatic events, having
other mental health problems, lacking a good support system, and
having relatives with mental health problems.
■ PTSD is treated with medications and psychotherapy, including
cognitive restructuring.
■ To prevent PTSD it is recommended to get timely support to
prevent normal stress reactions from getting worse and seeking a
mental health professional for help.
○ ADHD
■ ADHD stands for attention-deficit/hyperactivity disorder, which is an
ongoing pattern of inattention and/or hyperactivity. ADHD mostly
affects children, and sometimes continues into adulthood.
■ ADHD symptoms are characterized into three groups:
predominantly inattentive, predominantly hyperactive/impulsive,
and combined.
 ● Predominantly inattentive symptoms: fail to pay close
attention, trouble staying focused, difficulty following
instructions, easily distracted, and trouble organizing taks
and activities.
● Hyperactivity/impulsivity symptoms: fidget with hands and/or
feet, have difficulty staying seated, constant motion, talk too
much, and constantly interrupting.
● Combined: both predominantly inattentive and
hyperactivity/impulsivity symptoms
■ The direct causes of ADHD are not fully known but genetics,
environment or problems with the central nervous system are
involved in the development of ADHD.
■ In addition, some people might have an increased risk of
developing ADHD if they have blood relatives with ADHD or other
mental disorders, exposure to environmental toxins, maternal drug
or alcohol use, and premature birth.
■ People with ADHD tend to have more accidents and injuries, have
poor self-esteem, have trouble interacting with peers or family, and
are at an increased risk of alcohol and drug abuse. Also, people
with this condition are more likely to develop mood disorder, anxiety
disorder, learning disabilities, oppositional defiant disorder, and
autism spectrum disorder.
■ ADHD cannot be cured, but there are treatments that can help
people cope for the symptoms. Treatments include medications
and psychotherapy and psychosocial interventions.
■ To lower the risk of ADHD mothers should avoid the use of alcohol
or drugs during pregnancy, protect themselves or child from
exposure of pollutants and toxins, and limit screen time.