You should identify and critically analyze factors contributing to the unhealthy behavior you were attempting to change. Discuss how conditions associated with the behavior could be prevented, detecte
Running Head: HEALTH BEHAVIORS 0 Health Behaviors Rodney Chew HSC316 Health Behaviors The last decades have seen a steady increase in the rates of obesity and associated conditions. A big percentage of these conditions are rooted in physical activity behaviors and nutrition. These conditions are often referred to as lifestyle diseases (Furihata et al., 2018). They come about owing to negative behaviors that individuals develop over time. This discussion will narrow down on my positive and negative health behaviors and how they influence various aspects of my overall health. One of the things that I can openly brag about is how consistent I am when it comes to working out. It started out as a temporary change, at a time I needed to lose some weight for the summer. Over time, however, exercising became part of my routine and I have never looked back ever since. Even if I eat a lot of junk food, at least I burn the calories. On the flipside, I have negative health habits that I have found hard to let go. My greatest one would be the amount of junk food I eat every day. Given that I run a very busy schedule and I do not enjoy cooking, I am big on take-outs. My go-to food is fast foods and soft drinks. This is usually a daily affair! Secondly, I developed the habit of sleeping late so now I suffer from insomnia. I get approximately four hours of sleep on a regular night and sometimes I get no sleep at all! I did not use to think that this could be an issue until the day I started getting severe headaches and was told that it was largely due to the lack of enough sleep. Lastly, I really get stressed out a lot about my grades. Part of this stress can be attributed to the pressure I get from my parents and my teachers. This has affected me a lot especially when I fail. Consequences of the Negative Behaviors From my research, I discovered that the above-mentioned behaviors are interrelated. It all comes down to sleep deprivation, which can increase the craving for unhealthy foods. This, in turn, leads to a night-time snacking habit. This is the story of my life. Whenever I lack sleep, I always resort to watching Netflix and eating whatever junk food I have in the house. One study revealed that snacking past bed hours could lead to the damage of the skin through alteration of the production of protective enzymes (Lidin et al., 2018). Nevertheless, the most serious effects of night-time snacking have to do with metabolic diseases such as diabetes and heart disease. Another risk factor is obesity. Another interesting research hinted out that there are certain foods that can keep one awake. Foods that have been proven to interfere with sleep include those high in carbohydrates, sugar, and heavily processed foods (Mozzillo et al., 2018). The same junk food that is problematic to the waistline can also affect sleep patterns. Working out regularly, however, can help mitigate the risk of obesity and lack of sleep. Mitigation Measures The first and the most important strategy I will incorporate a wholesome diet for my health and wellbeing. It is important to acknowledge the fact that good health is about taking charge and doing what is right for my body. I will eat more green vegetables, fresh fruits and a diet that is rich in fiber and calcium. I will also eliminate or at least try to reduce the consumption of oily foods. Furthermore, I will reduce junk foods with healthy snacks. As an addition, I will make a point of drinking plenty of water every other day to boost my metabolism. In addition to exercising three times a week as I do, I will incorporate other routines such as taking the stairs instead of the lifts. Did you know that 1/3rd of the deaths caused by heart attacks can be avoided by merely staying away from alcohol and cigarettes? , both nicotine and alcohol are known to cause severe damage to the blood vessels that doubles the risk of blood clotting atherosclerosis. I take a lot of caffeine, which can be detrimental to my health in the long run (Baue et al., 2016). By giving up this healthy habit, I will not only be able to keep lifestyle diseases at bay but I will also develop higher energy levels and develop a radiant skin. Meditating for at least 30 minutes every day will also help me reduce my stress levels and increase my levels of self-awareness. Lastly, I will get at least eight hours of sleep every night. To incorporate the above-mentioned changes, I will seek the assistance of a professional nutritionist who will help me keep track of my eating habits. Moreover, I will increase awareness by carrying out research on the right foods to eat and other healthy habits to adopt. The internet has a wealth of information in this area. Conclusion The above discussion has started by carrying out a self-evaluation to determine positive and negative health habits in my day-to-day life. The negative traits have been attributed to lifestyle diseases such as obesity, diabetes, high blood pressure and cardiac arrests. Therefore, there is an increased need for making changes. The suggested changes include, but are not limited to, eating healthy, exercising more regularly and cutting down on caffeine and nicotine. In addition to seeking the assistance of a nutritionist, furthermore, I will rely on the internet for additional information. References Bauer, I. E., Gálvez, J. F., Hamilton, J. E., Balanzá-Martínez, V., Zunta-Soares, G. B., Soares, J. C., & Meyer, T. D. (2016). Lifestyle interventions targeting dietary habits and exercise in bipolar disorder: a systematic review. Journal of psychiatric research, 74, 1-7. Furihata, R., Konno, C., Suzuki, M., Takahashi, S., Kaneita, Y., Ohida, T., & Uchiyama, M. (2018). Unhealthy lifestyle factors and depressive symptoms: A Japanese general adult population survey. Journal of affective disorders, 234, 156-161. Lidin, M., Ekblom-Bak, E., Rydell Karlsson, M., & Hellénius, M. L. (2018). Long-term effects of a Swedish lifestyle intervention programme on lifestyle habits and quality of life in people with increased cardiovascular risk. Scandinavian journal of public health, 46(6), 613-622. Mozzillo, E., Zito, E., Maffeis, C., De Nitto, E., Maltoni, G., Marigliano, M., … & Valerio, G. (2017). Unhealthy lifestyle habits and diabetes-specific health-related quality of life in youths with type 1 diabetes. Acta diabetologica, 54(12), 1073-1080.
You should identify and critically analyze factors contributing to the unhealthy behavior you were attempting to change. Discuss how conditions associated with the behavior could be prevented, detecte
I want to change my nocturnal tendencies since I’m working full-time and taking online classes. My behavior habit is staying up past midnight and having to be up at 5am. Starting on July 15, 2019 and ending on August 20, 2019, I will better practice sleeping habits Sunday-Thursday. I will track my hours of sleep in proportion to my mood and energy levels. Studying better sleeping habits I concluded that a still environment is needed for a deeper consistent sleep. On average a person needs 7 hours of sleep every night to have a fulfilled day. In preparation, all electronics need to be stored away 30 minutes before bed. All lights should be off and noise to a minimum. To avoid your sleep REM being interrupted, have little liquids before bed. Possible interferences can be from family who are coming home late or Im catching up on procrastinated homework. Another barrier blocking my behavior change Is being attached to my computer watching YouTube videos.
You should identify and critically analyze factors contributing to the unhealthy behavior you were attempting to change. Discuss how conditions associated with the behavior could be prevented, detecte
HEALTH BEHAVIOR CHANGE THEORY 5 Rodney Chew Health Behavior Change Theory HSC316 Chosen topic: My behavior is changing my ways of getting more sleep. I’m always staying up late on my laptop. Use of the laptop in late hours consumes the sleeping hours of an individual as well as affects his/her eyesight, and the sitting or maintenance posture for a long time while using a laptop causes back pain and other physical problems. A healthy sleeping behavior could only provide a good rest to the body as well as the brain. Repetition of this behavior or the lack of sleep seriously affects the homeostasis of the body. Thus the body tries to compensate for the loss, which causes the drowsiness or the sleepy feeling in the day time. The current lifestyle and advances in technology consume more time since people engage in such activities, which in turn reduces the physical activities of each. Lack of sleep affects the normal functioning of the body, besides the mental health also and those individuals tend to sleep more hours in the day time. This behavior I have to change. Health promotions theories are evidence-based theories or models that are used as strategies to support the practice of health promotion and disease prevention. These theories and the models can help in developing the disease prevention models, and aids to develop suitable strategies to identify, develop, modify, and implement the health care interventions. The major theories and models in health behavior are the Health Belief Model, Social Cognitive Theory, Trans-theoretical Model of Change and Theory of Planned Behavior (“Health Promotion and Disease Prevention Theories and Models – Rural Toolkit,” 2019). I believe the Health Belief Model for the early stage of change in behavior. It can be useful as it is the theory that is used for the identification and predictions of the health issue happen due to personal change. At the first step, the health-related issues are identified, and the information gathered is analyzed based on the shreds of evidence. Based on the consequences of the behavioral change and severity of the health condition, the action or solution is sought. The problem is solved by approaching the concerned population and takes the recommended action for the cure (“Health Promotion and Disease Prevention Theories and Models – Rural Toolkit,” 2019). I think the Theory of Trans-theoretical Model of Change, also called the Stages of Change model, is applicable and helpful to the personal health behavior which I decided to change. The current theory focuses on the willingness of an individual to change his behavior. It is based on the stages that an individual passes through during behavioral change. I have reached the stage Contemplation stage; upon the realization, I decided to make changes in the behavior as I have encountered its outcomes. It is followed by the action and maintenance stages, which are the most challenging stage to follow. The completion of the ‘Action’ stage entirely depends on the individual. Hence depending upon the intensity of addiction to the technology and media, the success rate is decided. There are higher chances of withdrawal. The laptop usage can be reduced to a minimal level, which allows the optimal usage. But the termination stage won’t be attained since the laptop usage is not needed to be avoided entirely. The Trans-theoretical Model of Change commonly useful in health care promotion and disease prevention programs to such as tobacco and alcohol de-addiction and rehab related and unrelated methods. “This theory helps to deal with a range of health behaviors, populations, and situations. Programs related to worksite wellness, weight management, medication compliance, addiction, and physical activity, among other health topics” (Lakhan, 2006). The theory of Planned Behavior could be applicable or useful for the maintenance of positive change. According to this theory if an individual determined to do something or change the behavior, it happens eventually (Glanz, Rimer, & Viswanath, 2015). Since the increased sleeping behavior is developed as a result of the overuse of laptop, which is noted and the repetition of the same is presented in the future by its controlled usage. The behavioral change due to the use of laptop can be addressed by the Trans-theoretical Model of Change initially and by theories of Planned Behavior and Health Belief model. Application of such theories in health care will contribute to its progress and maintenance. Reference: Health Promotion and Disease Prevention Theories and Models – Rural Toolkit. (2019, July 29). Retrieved from https://www.ruralhealthinfo.org/toolkits/health-promotion/2/theories-and-models. Shaheen E Lakhan, MD, Ph.D., MEd, MS, FAAN. (2006, March 19). Theories on Health Behaviors. Retrieved from https://www.brainblogger.com/2006/03/19/bps-theories-on-health-behaviors/ Glanz, K., Rimer, B. K., & Viswanath, K. (Eds.). (2015). Health behavior: Theory, research, and practice. John Wiley & Sons. Montano, D. E., & Kasprzyk, D. (2015). Theory of reasoned action, the theory of planned behavior, and the integrated behavioral model. Health behavior: Theory, research, and practice, 70(4), 231.