Author: Yuliya Shneyderman

Weight of the Nation extra credit assignment

Watch Weight of the Nation documentary, Consequences

https://www.youtube.com/watch?v=-pEkCbqN4uo

Answer the below questions fully.

  • What is BMI? How is it defined? How is it used?
  • Describe the Bogalusa Heart Study. What did the Bogalusa Heart Study show?
  • What health issues and diseases that are related to obesity did the movie discuss?
  • What are the different influences/risk factors on rates of obesity?
  • The movie shows several cities in the US, and the maps of different neighborhoods and their rates of obesity and diabetes. Why do different neighborhoods have different rates of obesity?
  • Why is it important that more children are becoming overweight and obese?
  • Define ideal cardiovascular health. (7 factors) What are some health behaviors that can help people reach ideal cardiovascular health?
  • What is fatty liver disease? Why is it dangerous? How can it be prevented?

Unnatural Causes extra credit assignment

Go to the BMCC Library website – http://lib1.bmcc.cuny.edu/ and click on Databases. Select Video Databases, then select Kanopy Streaming Videos. If you are not on campus, you will have to log in with your BMCC log-on (the same credentials you use to log into computers on campus). When you are in the Kanopy database, search for Unnatural Causes. Your result will say Collection on it. Watch the movie titled In Sickness and in Wealth.  Answer the below questions fully.

  • Define social determinants of health from the readings and from the movie. Give examples from the movie and your own life. Is the US the healthiest nation in the world? Why or why not?
  • What are some health behaviors that lead to illness?
  • What did the Whitehall study show about the connection between health and wealth? Define the wealth-health gradient.
  • How do the lives of Jim Taylor, Tondra Young, Corey Anderson and Mary Turner exemplify concepts like the wealth-health gradient and the importance of power and control? What does comparing data maps of disease rates in the different Louisville council districts show us? What might explain the differences in life expectancy, rates of disease and rates of excess death?
  • Describe examples from the film that illustrate how racism imposes an additional health burden on people of color. Give examples of both “everyday” racism (being treated unfairly) and “structural” racism (access to resources, power, status and wealth) and describe how these might affect health in different ways.
  • What kinds of employment, education, housing, or transportation polices do we need today to promote health equity? Think about some of the programs and policies that other industrialized countries in the world have. What obstacles and opportunities exist now in the United States of America? Are there any programs or policies that you have seen in your neighborhood or community?

Sexuality: Gonads extra credit assignment

Listen to any of the episodes of the Radiolab Presents: Gonads podcast series here https://www.wnycstudios.org/shows/radiolab/projects/radiolab-presents-gonads.

  • Summarize the episode in your own words.
  • List at least three new things you learned.
  • How did the information you heard support your previous thoughts about sex, reproduction, gender, or fertility?
  • Did the information you heard challenge any of your previously held assumptions about sex, reproduction, gender or fertility? How?
  • Write at least 2 unanswered questions you still have about this topic. Where could you find this information?

Food diary extra credit assignment

Keep a food diary for 1 week (include the diary with this assignment). Write down everything you ate and drank every day that week. If you are eating packaged food, write down the number of calories you consumed, as well as the amount of protein, carbohydrates and fats (in grams), as well as fiber, sodium, and any other vitamins and minerals. Otherwise, use your favorite calorie/food tracker website or app (a popular one is https://www.myfitnesspal.com/). Answer the following questions:

  • Use a calorie calculator online – like this one from MyPlate. On average, how many calories did you eat in a day?
  • Are you eating the correct proportions of protein, carbohydrates, fiber and fats every day? If not, which nutrients are you missing and which do you eat too much?
  • Are you eating the right servings of foods, as recommended by MyPlate? What is missing? What do you eat too much?
  • What is one short-term change do you think you can make to your diet to make it more balanced?
  • What are some long-term changes do you think you should make to your diet?                        

Suicide

Content warning: suicide and self-harm

When people direct harm against themselves and die because of it, this is called suicide. Suicide is the second leading cause of death for people aged 19-24 and the third leading cause of death for children aged 15-18.

There are many risk factors for suicide, including a history or family history of mental illness, family violence, and having a gun in the home – read more here https://www.nimh.nih.gov/health/publications/suicide-faq/index.shtml.

Often, people thinking about harming themselves give indications, whether directly or indirectly. They may talk about planning something, or make references to harming themselves. Their moods and behaviors may change. They may start to use alcohol and drugs more.

If you or someone you know is experiencing these thoughts or feelings, getting help right away is vital. The National Suicide Prevention Lifeline can be found here https://suicidepreventionlifeline.org/ and at 1-800-273-8255. To find a mental health provider near you, go to SAMHSA’s site – https://findtreatment.samhsa.gov/ or check with your health insurance.

Stigma and mental illness

Content warning: suicide and abuse

There are certain times when mental illness becomes national news – when a celebrity or someone with a high profile mentions they are suffering, when someone in the public eye dies by suicide, and when there are news of mass shootings. While it is important that people speak up about and normalize their mental health, just like any other dimensions of their health, the fact is that a societal stigma against people with mental illness persists.

Dr. Freidman writes about mental illness stigma and why it needs to be a national priority here – https://www.psychologytoday.com/us/blog/brick-brick/201405/the-stigma-mental-illness-is-making-us-sicker .

Stereotypes about people suffering with mental illness persist and can lead to a delay in people seeking help, social isolation, and a higher risk of suicide. Check your understanding about mental illness with this quiz.

You can help combat stigma by speaking up when you hear harmful stereotypes about people with mental illness, and by reaching out to those in your life who may be in need of support.

Mental illness

Mental illnesses are medical conditions that affect a person’s thoughts, feelings, moods and behaviors. Find out more about mental health basics here https://www.cdc.gov/mentalhealth/learn/index.htm. Make sure to click through Mental Health Basics, Types of Mental Illness, and Fast Facts.

There are many classified mental disorders – these are described in detail in the Diagnostic and Statistical Manual, the DSM-V. Some of the more common ones include anxiety disorders, mood disorders, attention-deficit/ hyperactivity disorder, post-traumatic stress disorder, and many others.

Mental disorders are quite common in the United States – about one in five adults live with mental illness. Read more about the prevalence of these conditions here at the National Institute of Mental Health https://www.nimh.nih.gov/health/statistics/mental-illness.shtml. Some more facts are found here – https://www.nami.org/Learn-More/Mental-Health-By-the-Numbers . It’s important to note that many people living with mental illness do not get treatment. Also, note that people who are homeless, incarcerated, and suffering substance use disorder are more likely to have mental illness.

Some of the causes and risk factors of mental illness may be traumatic life events, biological factors like age and sex, chronic health conditions like diabetes or cancer, and feeling socially isolated.

Treatment for mental illness is possible. There are many professionals who can help. If you want to seek help, this guide can help – https://www.nimh.nih.gov/health/publications/tips-for-talking-with-your-health-care-provider/index.shtml . You can start with your primary care provider, and they may then refer you to a specialist. This may be a psychiatrist – a medical doctor who can prescribe appropriate medications, should they be necessary. It may also be a psychologist, licensed counselor, or social worker, depending on the type of help you may need.

Defining good mental health

What is good mental health? Some psychologists theorized that before we can focus on improving our mental health, our basic needs must first be met. Abraham Mazlow created his hierarchy of needs, represented below with a pyramid. On the bottom, biggest level, are the purely physiological needs. The next step are the safety needs. These are considered to be basic needs for the human body to survive.

Maslow's hierarchy of needs pyramid. On the bottom are physiological needs like breathing, food, water, sleep. Then is safety, then love and belonging. The next level is esteem - self-esteem, achievement, confidence. On the top is self-actualization - morality, creativity, problem solving, lack of prejudice, acceptance of facts.
From Wikimedia Foundation

After these basic needs, come psychological needs – social health and the feelings of love and belonging, and emotional/intellectual needs like self-esteem, achievement of goals, confidence, and respect of other people. At the very top is self-actualization, which is realizing one’s full potential.

Positive mental health includes these top three tiers of the pyramid. A person who is exhibiting positive mental health can get along with others, feels good about herself, is open to new ideas, and is able to cope with stress and negative emotions. Read more here https://www.mentalhealth.gov/basics/what-is-mental-health and here https://www.cdc.gov/mentalhealth/learn/index.htm.

As with other dimensions of wellness, mental health exists on a continuum. On the one side is positive mental health, and on the other side is ill mental health or mental illness.

How do we improve mental health?

Psychological or mental health is thought to encompass intellectual, social, emotional and spiritual well-being. These four dimensions of health are highly interrelated, and also have an effect on our physical health.

To review – intellectual health deals with how we think, make decisions, and problem solve. Emotional health is about understanding, expressing and/or controlling your emotions. Social health is concerned with our relationships with others. Spiritual health is about finding your purpose in life and acting in a way that is consistent with your beliefs and values.

What are some things you like to do to improve these dimensions of your health?

Here are some ideas to improve your mental wellness.

Sleep

One important way to help deal with stress is by getting enough sleep. We are all familiar with how our bodies and minds feel when our sleep was interrupted or just too short – we feel clumsy, inattentive, moody, fatigued, unable to focus or remember.

There are several stages of sleep and two types of sleep.

Image showing the four stages of sleep in a sleep cycle: light sleep (when we are just falling asleep), main sleep (body and brain least active), REM sleep (dreaming), and slow-wave sleep (memory consolidation).

Throughout the night, we go through several sleep cycles. At the beginning of the night, we have deeper sleep – more non-REM sleep. Toward the end of the night, the sleep cycles consist mainly of REM sleep.

Image showing 8 hours of sleep with alternating REM and non-REM sleep.

Studies show the many benefits, both physical, mental and emotional, of getting enough sleep.

How can you get good sleep? Avoid eating, exercising or drinking caffeine too close to bedtime. Try to go to sleep and wake up at the same time every day. Have a restful place to sleep – dark, quiet, and cool. Here are more ideas, from NPR – https://www.npr.org/podcasts/510336/sleepbetter .

As with everything, it is possible for sleep to be disordered. Read about sleep disorders here – https://medlineplus.gov/sleepdisorders.html