Welcome to Wellness

Fun in the sun

SUN AND FUN go hand in hand with SPRING BREAK. Your medical team here at SHU SHS wants to keep you safe and pain free while enjoying fun in the sun. Therefore, we are offering you a short list of references for safety in the sun and to ensure you a pain free much-needed Spring Break. Keep in mind while a tan may look great, one acquired over a short period, with unprotected exposure to strong UV rays will also yield premature aging and wrinkling of the skin. This exposure to the UV rays of the sun causes skin cancer. UVB rays penetrate the skin’s top layer and are the principal cause of sunburn they are at their strongest and most damaging between 10a.m. and 3p.m. UVA rays penetrate the skin more deeply into the connective tissues and unlike UVB are strong all day long. Our advice is to use a broad-spectrum sun block product all day long. Tip#1 Avoid this midday sun exposure. (“YEAH RIGHT THAT’S WHY I DROPPED A BOAT LOAD OF MONEY TO FLY TO THIS SUNNY PARADISE”) I know this is what you are thinking however, you can achieve skin protection if you apply a liberal amount of sunscreen with an SPF of 15 or higher and keep your favorite hoodie nearby to throw on before you feel the burn. I promise you will not regret these choices and they will not prevent you from having fun. Tip#2 Re-applying sunscreen does not increase the original SPF. While I am not saying don’t reapply sunscreen I am telling you the best way to achieve effectiveness with any sunscreen is to apply it to dry skin 15 to 30 minutes before exposure, allowing your skin to absorb the product. You should reapply after swimming, towel drying and/or heavy exercise to maintain the original amount of protection achieved during your fist application. Additional sun protection information can be located at the website of the American Academy of Dermatology. Have fun, Stay Well, Enjoy your Spring Break!

Getting ready for Spring Break?

Notice the Pitt Center recently?  Packed, right?  What is that about?  Getting ready for Spring Break, of course.  The stress of knowing you will be in a bathing suit in a few short weeks. 

 Everyone wants to look good on the beach, guys and girls alike.  But do we obsess about food and exercise to an unhealthy degree to prep for Spring Break?  Probably.  What if we looked at it a different way?  What if we asked ourselves, “Is my body working well?”  “Do I huff and puff when I’m going up the hill to the Pitt Center?”  “Am I able to do everything I want to do or do physical limitations with my body hold me back?”  And we don’t just ask ourselves that question a week before Spring Break, but ALL the time.  Being healthy is about healthy routines and habits all year round, not just for the 2 weeks before break.

 

 

Great Expectations for Valentine's Day?

It’s that time of year again. Just walk in to ANY store and there is a display that reminds you Valentine’s Day is February 14. Great! The expectation is that everyone is in love and will be having the most wonderful experience on that day but what about the people who are single on Valentine’s Day-are they nothing but a bunch of losers?

Well, if you are believer in the mythology of true love you might think this is the case and begin to feel lonely. But if you know this isn’t completely true, what can you do to enjoy the day in spite of the lack of a partner?

Plan in advance to do something that will not place you in the path of couples who are in the throes of love and get together with people who do love you-friends and family, the ones who have a relationship with you. Maybe you could have an “un-Valentine’s Day” party.

Do something for someone else. Helping others always helps us feel better and what better way to raise your own spirits than to raise the spirits of someone else.

Think positively about yourself instead of focusing on the negative idea that you aren’t in a relationship and maybe next year you will find yourself in a different place either in a relationship but happy just the way you are.

To be blunt...

Let's talk about marijuana...

Despite what many college students believe, research indicates that marijuana affects the brain in areas that have a direct impact on academic, social, physical and psychological success. Marijuana is also addictive.   The main active chemical in marijuana is delta-9-tetrahydrocannabinol or THC for short.

How Does Marijuana Affect the Brain?

Scientists have learned a great deal about how THC acts in the brain to produce its many effects. THC acts upon specific sites in the brain called cannabinoid receptors, kicking off a series of cellular reactions that ultimately lead to the "high" that users experience when they smoke marijuana. The highest density of cannabinoid receptors are found in parts of the brain that influence pleasure, memory, thinking, concentrating, sensory and time perception, and coordinated movement.^{(NIDA, 2010)}

Marijuana intoxication can cause distorted perceptions, impaired coordination, difficulty with thinking and problem solving, and problems with learning and memory. Research has shown that, in chronic users, marijuana's adverse impact on learning and memory can last for days or weeks after the acute effects of the drug wear off. The presence of MJ in the brain has also been shown to affect the brain's ability to retain new information. In other words, if you get “high” on Saturday night and got to class on Monday, your ability to retain new information is impaired (even if you are not “high”). Someone who smokes marijuana every day may be functioning at a suboptimal intellectual level all of the time.

Long-term marijuana abuse can lead to addiction; that is, compulsive drug seeking and abuse despite the known harmful effects upon functioning in the context of family, school, work, and recreational activities. Estimates from research suggest that about 9 percent of users become addicted to marijuana; this number increases among those who start young (to about 17 percent) and among daily users (25-50 percent).

Some people report withdrawal symptoms including: irritability, sleeplessness, decreased appetite, anxiety, and drug craving, all of which can make it difficult to remain abstinent.

Marijuana and Mental Health

A number of studies have shown an association between chronic marijuana use and increased rates of anxiety, depression, and schizophrenia.  Also many MJ users have an underlying mental health issue (anxiety, ADD, etc.) that they medicate with marijuana.  This keeps them from being appropriately medicated with much more effective drugs.

Effects on Health

Numerous studies have shown marijuana smoke to contain carcinogens and to be an irritant to the lungs. In fact, marijuana smoke contains 50-70 percent more carcinogenic hydrocarbons than tobacco smoke.  Marijuana increases heart rate by 20-100 percent shortly after smoking; this effect can last up to 3 hours

Help and information at SHU; If you are concerned about your own or someone else’s use of marijuana or other substances, you can contact Janice Kessler, the Alcohol and Other Drug Intervention and Prevention Specialist. Janice is located in the Counseling Center and can be reached at 203-371-7955. All appointments are free and confidential.

 

 

Got the Winter Blues?

If you've ever felt dragged down by the weather, or if the dark days of winter cause your usually sunny disposition to go gloomy, you may have experienced Seasonal Affective Disorder, appropriately referred to as SAD. This condition is also known as the winter blahs and The Alaska Effect, a term that relates to that northern state's long, sunless days of winter. The feelings associated with SAD are very similar to those associated with depression.  Most people experience some symptoms of depression at some point in their lives, but SAD is a specific form of depression which is generally symptom free for most of the year. Many SAD patients experience extreme depression during the winter months, though some may show symptoms during the summer or other seasons.

 Studies suggest that the lower amount of light in the fall and winter months is a possible causative agent of Seasonal Affective Disorder. This is probably not the only cause. The exact causes of seasonal affective disorder (SAD) are unknown.  Chemical changes in the brain caused by changes in the amount of sunlight are probably involved. People who live in geographical locations that are dark or cloudy during the winter are most likely to have SAD. Also, there is a tendency for SAD to run in some families.  If you think you may be experiencing some unusual sadness or a recent downturn in mood, you may be feeling the effects of SAD.

Seasonal Depression Symptoms

Seasonal affective disorder (SAD) may have some of the same symptoms as other types of depression. Most people have only some of these symptoms, not all.

Depressed mood

Loss of interest in usually enjoyable activities

Fatigue or loss of energy

Feelings of worthlessness or hopelessness

Poor concentration, indecisiveness

Recurrent thoughts of death or suicide

Fortunately, there is treatment.  Simply getting outside and exposing yourself to daylight for 30-45 minutes a day may be enough.  And for those of us who work long hours in offices and are unable to get outside during the daylight hours, there are a number of alternate therapies. 

Bright-light therapy: This is exposure to bright artificial light, brighter than usual home or office lighting. Bright-light therapy relieves symptoms for about two thirds of people with seasonal affective disorder. Bright-light therapy products are available for sale and range in cost from $200-500. They range from 2,500-10,000 lux. Many experts recommend that 10,000 lux be used. Only devices that filter out harmful ultraviolet waves should be used. Types of devices include light panels or boxes, blankets, and visors. The bright-light source should be placed at eye level. Although staring at the light source is not recommended, the light must enter the eyes if it is to work. (Simple skin exposure does not work.)

Remember that any symptoms of sadness, irritability, or fatigue could be related to seasonal changes in available light, or they could be related to a more serious and long term mood disorder.  If you are concerned about your or a friend’s condition, or if you have any questions regarding the symptoms or treatment of SAD or other mood problems, please call to set up an appointment at the Wellness Center.  And remember that regular exercise, a healthy diet and routine activity in the out of doors is good policy for anyone, anytime of year. 

New Year's Resolutions

Uh-oh, the New Year’s just begun and many of us are finding it hard to keep that resolution . . . from junking the junk food to starting an exercise routine or kicking the smoking habit. Rest assured you are not alone. In fact, 50 % of Americans will make resolutions for the new year and only 30% will keep them.

Most of believe we can handle more than we can. But there is also a biological reason a lot of our bad habits are so hard to break - they get wired into our brains. That’s not an excuse to give up. Most of us find bad habits harder to break because we are fighting against the power of an immediate reward as opposed to something that’s delayed but may be just as satisfying. It’s the fudge vs. broccoli choice - chocolate’s yum factor tends to beat out the knowledge that sticking with veggies brings an eventual reward of lost pounds.

So why don’t you try again with one or two “re-do new year’s resolutions”!  Here are some helpful hints:

• Make a resolution really specific and then make a plan. The less complicated the better.
• Make small, gradual changes, You will more likely stick to them.
  • Repeat, repeat, repeat the new behavior — the same routine at the same time of day. Resolved to exercise? Do it at the same time of day, rather than fitting it in haphazardly.
  • Be aware of the rituals that link you to your bad habits and try to avoid them or guard yourself against them when possible.
  • Have an accountability partner or group of friends to join you.  Students with support systems stick to their goals longer.
  • Reward yourself with something you really desire if you are keeping your resolution. Treat yourself to a new DVD, a great pair of jeans, or a dinner out.

Good luck and Happy “Do-Over” New Year!

Home Sweet Home!

That last final is completed and you are looking forward to a long, restful semester break. This is going to be great! At least in theory. While college students are more connected with their families than ever, some things have changed.

• Have you gotten accustomed to staying up until 4 or 5 a.m. with nobody telling you when to go to bed?
• Are you now used to coming and going as you please, without being asked where you are going, when you are coming back, and who you will be with?
• Is your room a comfortable mess, just the way you like it? Are you glad you're not being nagged about cleaning up?
Now you are going home for the longest stretch of time since arriving at school and the lifestyle changes of campus may not be welcomed at home.

So how can you avoid this? Talk to your parents about their expectations and know that the compromise might have to be on your part. Share the plans you have already made for this break with your family and ask what plans “they have made for you.” Although your parents may be among your best friends, there are other friends you haven’t seen in a long time so making plans with those friends ahead of time could prove valuable.

Since you and your friends are at different schools, you all have changed. You may struggle to reconnect with some of those friends that you were so close to during senior year because of those changes. Recognize this and again communicating about these changes will help to forge new bonds.

Meanwhile, get plenty of rest, enjoy all the treats of home, get some exercise and know that in about a month you will be back to your own newfound freedom. Happy Holidays.

TypePad Conversations » Answer this question!

Is Stress Getting You Down?

It’s that crazy time of year again!  Are we talking about the holiday season, you wonder?  No, finals week at SHU, of course!  As everyone gears up for the final stretch of papers, projects and exams, we thought we’d share a few tips for avoiding total burnout.  Remember – all stress is not all bad.  It can motivate us to achieve great things (including actually finishing that paper)!  Stress management is a skill that can be learned; whether you are naturally laid back or kind of wound tight.

Our top 3 stress management skills are time management skills

1. Organize – sit down with all of your syllabi and make a comprehensive to do list of your assignments and exams (just writing it all down might help lessen that feeling of mental overload).
2. Prioritize – Which items on your list require the most time and effort?  When are the due dates? Which class do you really need to do well in?  Give some thought to which items need to go to the top of your list.
3. Create a plan/schedule – What is your peak time of your day, when you have the most energy and focus?  Use it to your advantage.  Break down your day to include meetings, work, practices, tasks of daily life, commuting, etc.  (Remember - this level of micromanaging your time is only temporary)   Take it from us - make time for something fun or relaxing every day to avoid the bad burnout place.  And stay flexible because life happens.

Beware of time stealers!  This could be constant attention to Facebook/twitter/texting, socializing, a messy room & desk, watching TV, an inability to say “no”….there are many ways our time seems to disappear.   You all know what your favorite way to waste time is – just try to avoid getting sucked in and limit that behavior in between now and the end of the semester.

What coping skill works for you?  Venting to friends?  Getting in a good work out?  Listening to music?  Relaxation or breathing apps on your phone?  Power naps?  Whatever it is, do it!  Taking care of yourself is crucial during times of high stress.  When you are feeling overwhelmed use healthy coping skills to hit the reset button.

And don’t forget to stop by the s.w.e.e.t. (student wellness education & empowerment team) peer educators’  STRESS FREE ZONE on Weds. Dec. 7^th from 12 – 5 pm in the old chapel!  Take a few minutes out of your hectic schedule to relax and enjoy some free goodies.  Good luck on finals, everyone!

 

 

 

 

Healthy Eating during the holidays

 

Ah yes, the holidays…a joyous time…a social time…a time for….well you know….lots of opportunity to eat.  Which leads us to January and  “Uh Oh”.

So, let’s wind back to today. The next few weeks may present more opportunities to nibble.

What to do?

First of all, get real. This is not the time to try to lose weight.

Goal  one: avoid weight gain if you are of normal weight or overweight.

Keep eating your meals. Skipping meals in anticipation of a party or event never works. It helps you fool yourself into thinking it’s ok to eat half a bowl of dip and fried somethings.

Increase fruits and vegetables. They’ll fill you up and satisfy the nibbler. Just go easy on the dips or dressings.  A little goes a long way.

Know your pitfalls:   By all meals indulge a little but not all the time and not on everything.

Skip the chips, go for the shrimp. Choose one dessert. You don’t need all five.

Learn to take a sample not a full portion if you want to try many things.

Keep active. Now, I’m not speaking about 3 hours at the gym but maintain some level of connection with activity and the outdoors. It is very grounding and helps you manage your stress.

Watch the beverages too. Eggnogs, drinks, hot cocoa and soda are plentiful. Easy does it!

Enjoy the festivities, the people around you, the meaning of the holidays. Yes, food is an important part of our cultural and family traditions but not the only reason we celebrate.  Give yourself permission to celebrate the holiday in a healthy, mindful way. Celebrate the season.  Be well!

Save up to $3,500 a year!

STOP SMOKING!!  You can save up to $3,500/year if you kick the nicotine habit!

Today is the GREAT AMERICAN SMOKE-OUT and a perfect day to start living smoke-free! 

How to quit

Smokers often say, "Don't tell me why to quit, tell me how." There is no one right way to quit, but there are some key elements in quitting with success. These 4 factors are key:

• Making the decision to quit
• Setting a quit date and choosing a quit plan
• Dealing with withdrawal
• Staying quit (maintenance)

Making the decision to quit

The decision to quit smoking is one that only you can make. Others may want you to quit, but the real commitment must come from you.

Think about why you want to quit.

• Are you worried that you could get a smoking-related disease?
• Do you really believe that the benefits of quitting outweigh the benefits of continuing to smoke?
• Do you know someone who has had health problems because of their smoking?
• Are you ready to make a serious try at quitting?

If you are thinking about quitting, setting a date and deciding on a plan will help move you to the next step.

Setting a quit date and making a plan

What is important about picking a Quit Day?

Once you've decided to quit, you're ready to pick a quit date. This is a very important step. Pick a day within the next month as your Quit Day. Picking a date too far away can allow you time to rationalize and change your mind. But you do want to give yourself enough time to prepare and come up with a plan. You might choose a date with a special meaning like a birthday or anniversary, or today, the date of the Great American Smokeout.  Circle the date on your calendar. Make a strong, personal commitment to quit on that day.

Good luck, and hopefully you will look back at this day as your Quit Day.  Stay well!