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

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National Eating Disorders Week @ CSUSM

In United States, 20 million women and 10 million suffer from a clinically significant eating disorder at some time in their life, including anorexia nervosa, bulimia nervosa, and binge eating disorder (http://www.nationaleatingdisorders.org/types-symptoms-eating-disorders).

At least 30 million people of all ages and genders suffer from an eating disorder in the U.S (http://www.anad.org/get-information/about-eating-disorders/eating-disorders-statistics/).

The media depicts images that our society should abide by. We mostly see images that show women and men should have these perfect bodies that would be admired by anyone. Losing weight is what comes to mind when you want to have that perfect body to be admired, loved, and happy.

If you have an eating disorder or know someone who does, you are not alone. Knowing that others have experienced eating disorders, hopefully allows you to believe there is hope and will encourage your willingness to get help. Every 62 minutes at least one person dies as a direct result from an eating disorder (http://www.anad.org/get-information/about-eating-disorders/eating-disorders-statistics/). Continue reading

How to Keep your Heart Healthy

In this article I will discuss what defines a healthy heart and how to keep it healthy. Firstly, we need to know what a healthy heart is. One way to determine whether our hearts are healthy is to measure the heart rate. For children and adults from 10 years and up a healthy heart rate is 60-100 beats per minute. For an athlete the healthy heart rate is 40-60 beats per minute.

h_exerciseBlood pressure is also a way to measure our hearts health. An adult should have less than 120/80mm Hg (120 systolic and 80 diastolic) blood pressure. The systolic pressure measures the pressure in the arteries when the heart beats and the diastolic measures the pressure in the arteries between heartbeats.

There are different ways to keep a healthy heart. One important aspect is exercise. You don’t need to be Usain Bolt, the important thing is that you get into the gym and get a good workout in. The doorstep is often the biggest step to a healthier heart. Getting into a good rhythm when it comes to going to the gym is very important. It is all about being consistent and getting a habit of exercising.

Everything helps. That leads to my next point, stay active throughout the day. If you have some extra time do some push ups or squats. Just getting the heart rate up is healthy is good for you. Here is a good article about how to start and keep an active lifestyle: http://www.helpguide.org/articles/exercise-fitness/easy-ways-to-start-exercising.htm

The third tip to keep a heart healthy is very important. Diet. Try and limit the amount of processed food. Put the kitchen to use and start making food from scratch, it is fun and the reward is worth it. Limit your sugar intake, and instead eat fruits and nuts. Clean meat, vegetables, whole grains and unrefined carbs are what your body needs. Here are some healthy food recipes : http://damndelicious.net/2014/12/16/15-quick-and-easy-healthy-recipes/.

Try and get into a healthy habit of eating cleaner. 🙂

Written by Peer Educator – Magne Wallacher 

 

Healthy Eating for the Holidays!

Healthy-Holiday-Eating-Tips

The holiday season is fast approaching and an abundance of tempting treats are coming along with it!

The question is, how do we maintain a healthy diet with all of the various holiday meals and desserts present in every direction we look?

The first tip I can offer you to make it through the holiday season maintaining a healthy diet is to be realistic. Do not create unrealistic or unattainable goals for yourself this winter. It is okay to treat yourself to some of your favorite seasonal meals and treats so long as you do so in moderation. Continue reading

Have You Seen the Signs?

Eating disorders are not limited to anorexia nervosa and bulimia nervosa. Others include binge eating disorder (binge without purging), purging disorder (purge without bingeing), avoidant food intake disorder (restricting food), and orthorexia nervosa (obsession with healthy eating). While disordered eating does not fully meet the criterion of an eating disorder, it does embellish many of the same unhealthy patterns and approaches to food. Some common behaviors include:

Feeling bothered or nervous over minor changes in weight

Continue reading