About csusmhealth

Student Health & Counseling Services: HOPE & Wellness Center @ Cal State San Marcos. Providing medical services, counseling & education to the campus community.

Healthy Eating for the Holidays

downloadEating healthy can be very difficult, especially around the big holidays like Thanksgiving and Christmas. We are surrounded by ads, marketing and social media, where the food industry has added addictive sugar, and also lower the price, to make us buy the foods. Nevertheless, the food is readily available, so it has become an afterthought to eat. The food industry in America provides us with biased information, and we need to improve the system so we can have the correct information and stay healthy.

The food industry’s goal is to make a profit, and therefore, they do everything in their power to make you buy large amount of the foods. They add sugar, syrup, fat and chemicals to make the food taste better, so that you will end up eating more, and therefore buy more. Furthermore, to make the food cheap for you to buy, the food companies tend to decrease the nutritional value of the food like fiber and vitamins.
It is basically the perfect ingredients of a disaster: Cheap and addictive food with high amount of calories and less, to almost no, nutrients.

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The Truth about Eating Disorders

Did you know that eating disorders affect up to 30 million Americans and 70 million individuals worldwide?

Eating disorder such as anorexia nervosa, bulimia nervosa and binge eating involve extreme emotions, attitudes and behaviors surrounding weight and food issues. Eating disorders are a serious issue and they need to be treated as such. tape-fork-diet-health-53416.jpegIf they go untreated they can have life-threatening consequences. It’s a myth that eating disorder are mainly prevalent among women.

Eating disorders can affect both men and women of every age, race, ethnicity, and sexual orientation. In fact, 10 million males in the United States will suffer from a clinically significant eating disorder at some point in their life. Continue reading

Self Love

sunset-hands-love-woman.jpg“You yourself, as much as anybody in the entire universe, deserve your love and affection”  – Buddha

February is the month of the year where every store you walk into has heart shaped chocolates and balloons, teddy bears, flowers, cards filled with affectionate messages and the color of red and pink are in style. It is the month where couples post pictures of their memories and write captions explaining their appreciation and love for their significant other. It is the month where love is spread to everyone else but ourselves.

Being able to spread love to those surrounded by you is wonderful, but self-love can be just as amazing. Self-love is the regard for one’s own well-being and happiness. It is easier said then done. We live in a society where we are constantly competing for love whether that be on reality dating television show such as The Bachelor/Bachelorette, dating websites and apps such as Tinder, or even within our circle of friends and family. Continue reading

Resiliency: Let’s all be the Little Sprout that Rose from the Rubble

Re٠sil٠ient :

(of a person or animal) able to withstand or recover quickly from difficult conditions: (https://en.oxforddictionaries.com/definition/resilient Oxford Dictionaries)

Encouraging Yourself to be the Resilient Sprout

It is very easy to be discouraged after dealing with a challenging situation or even being defeated. But remember, we are the only one who has the power and responsibility to pick ourselves up. Although, a little helping hand wouldn’t hurt. That’s why CSUSM is here for you! Check out what we have on campus that can help you:

-Student Health & Counseling Services: http://www.csusm.edu/shcs/
-Cougar Care Network: http://www.csusm.edu/ccn

Overcoming Life’s Toughest Piles of Rubble

We all go through some of life’s toughest challenges and sometimes it feels as if we won’t be able to get through them. Yet, we must have the resilience to power through the difficulties and end up being stronger than before! These challenges may leave us down in the darkest of places, but fortunately, there are various ways of encouraging yourself to come out of the dark and to be victorious.

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Take a minute, Change a life!

downloadSeptember is Suicide Prevention month.  Suicide can be a heavy topic to discuss, but it is something that needs to be talked about.  Around 1,100 college students commit suicide each year.  That’s a pretty alarming amount.  In an effort to bring more awareness to the emotional impact of suicide, the Student Health and Counseling Services, H.O.P.E. and Wellness Center in collaboration with ASI, Gender Equity Center, Pride Center, and Campus Activities Board, along with USU Live! will be hosting a concert on September 21, with a special performance by the San Diego Gay Men’s Chorus at 7pm in the USU Amphitheater.  A pre-show event begins at 6pm in USU Ballroom C with guest speaker, Joyce Bruggeman, from San Diego Survivors of Suicide Loss.

Suicide not only ends an important life, but it largely impacts the lives surrounding the individual who commits suicide.  The complex part of suicide is knowing the warning signs of someone you may know and how to approach them.  It’s really a touchy subject, because questions in your mind could surface such as “If I ask him or her directly, won’t that make one want to commit suicide, putting the idea in his or her mind?”  The answer is “No”.

By attending these events, you can be better equipped at knowing what to do, in case you or a loved one is experiencing suicidal ideation.

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May Days Focusing on Mental Health and Stress Management

With the school year winding down, many of us are stressed on a wide range of topics. Finals, graduation, job prospect, moving, relationships, and our over- all well-being. May is Mental Health Awareness Month. This article provides tools for stress management along with mental health promotion and SHCS activities that you can participate in that can help.

 Keep Your Balance and Stress in Check

We all try to balance everything at once and in equal proportions. Well, that isn’t necessary; in fact, balance is a constant process of distribution of what matters. Some areas will need more attention then other, the keys is to be sure to take steps with each area and not try to do it all at once, get overwhelmed and crawl into a dark hole somewhere to shut out the world.

Here are some tips for balancing and reducing stress:


National Prevention Week 2017 is themed “Making Each Day Count”.  Realizing the importance of seeking and helping others in our campus community to live healthy and productive lives by raising awareness of substance abuse and promoting positive mental health (SAMHSA.GOV). Continue reading

Start By Believing

Every 98 seconds, an individual is sexually assaulted in the United States. One in 5 women and one in 16 men are sexually assaulted while in college. And in case these statistics weren’t alarming enough, just know that more than 90% of sexual assault victims on college campuses do not report the assault, making sexual violence the most prevalent crime to occur in college compared to other crimes.


Sexual violence refers to sexual activity where consent is not obtained or freely given. It ultimately results in the repercussions of psychological, emotional and physical effects on a survivor. No one is protected or exempt from experiencing sexual violence. It is a type of violence that does not discriminate because it could happen to anyone. Nevertheless, it is a widespread problem that needs to be stopped. Remaining silent is not an option because everyone, regardless of gender, race, sexual orientation, national origin, or ability should feel safe from any and all sexual violence.

With that being said, April is Sexual Assault Awareness Month! It’s time to shatter the silence surrounding the stigma connected to rape culture and strive for a campus and community free of sexual violence. As a strong collective, we can create the opportunity to build a positive community of support. Continue reading

Staying Healthy in College

Staying healthy in college can be difficult.  Last month the Hope & Wellness Center lead efforts to raise awareness on campus regarding eating disorders as part Nation Eating Disorders Awareness Week.  Here are some thought provoking stats on that:edstat.jpg

Unlike many trends and fad diets will lead you to believe, a healthy diet is well rounded in all of the Macro nutrients.  In fact, the key to a healthy weight and even lasting weight loss is a diet balanced in macronutrients.  Lacie Glover gives 6 great reasons to eat healthy in her article here: https://www.nerdwallet.com/blog/health/medical-costs/benefits-of-eating-healthy/

foodOf course, we’ve all heard or been lectured on a nutritious diet.  With the many campus activities held each month, there is even a lot of opportunities to have great meals for free on campus! But what are other ways we, as students, can stay healthy?

Get enough sleep:

Dave Grossman, a Psychologist and Author, talks extensively about sleep and how our bodies need it and what happens when we don’t get enough.  Students often miss out on a lot of sleep.  Between extra curricular activities, hanging with friends, studying for that exam… or not being able to sleep out of anxious for that exam.  For a long time many believed that once missed, sleep could not be made up for.  Turns out, according to Dr. Grossman, that sleep does indeed have a “bank” that we can add into.  So don’t feel guilty for that nap you’re about to take in between classes!  In fact, according to our own Dr. Calvillo, sleep helps solidify what you just learned, transitioning it all into long-term memory!

(Here’s a great article on Dr. Dave Grossman’s work which is super interesting, especially for our large veteran population: https://www.stripes.com/seeking-better-sleep-1.133924#.WL5PHPnytPY ) Continue reading