Benefits of Sleep, Eating, and Exercise

Adopted from the SEE Campaign at Johns Hopkins University.

Sleep:

• Research shows that sleep deprivation has measurable effects on suppressing immune function, especially in combination with other life stressors. This is why many students get sick frequently throughout the year; pulling all-nighters have more negative effects than benefits.
  
  


• Sleep debt has been found to increase the concentration of stress hormones and simultaneously decrease metabolism.

Eating:

• Eating healthy is not about depriving yourself of certain foods; it is finding a balance in the foods that you eat.
  
  


• Student preform better on memory tests when they have eaten breakfast.
  
  
  


• Students gain an average of 4 lbs. in the first 12 weeks of school, mostly due to an increase in caloric intake (about 175 extra calories a day). To prevent this, eat meals with lots of vegetables and fiber. It will make you feel fuller. Also, the old trick of eating your food slowly will help you eat less and gives your brain time to recognize the message from your stomach that you are full.

Exercise:

• Stretching increases circulation, reduces stress, and improves coordination.
  



• Students who said they exercised at least 3 days a week were more likely to report a better state of physical helath and greater happiness than those who didn't.
  
  


• Walking shows the highest compliance rates of any exercise, so you're more likely to stick with it if you start. The easiest way to start including exercise in your daily routine is to walk to class. Try eating at the farthest cafeteria on campus.
  
  
  

How to Thrive Intellectually at UC San Diego

Congratulations on coming to UC San Diego!!!
Here are some tips from current students on how to do your best in your classes and thrive intellectually:

• Get organized. This isn't high school. Professors don't hold your hand and remind you when assignments are due. Often, you're given a syllabus at the beginning of the quarter with all of the due dates. Use your planner and stay on top of homeworks and quizzes.
  
  


• Talk to your professors. If you're having a problem understanding material, stay after class or go to office hours and talk with your professor. They love the attention of a student wanting to understand the material better (or just wanting to learn more). Talking with professors is also a good way to find out if they have research you can help them with (a job!) or connections in your field of study (a future job!).
  
  



• Go to class. Most classes have some sort of attendance that counts toward your overall grade. Also, professors often give hints toward the midterm or final if you are in class. Don't miss these valuable 'easy points.'
  



• Find a balance. Study is important to doing well in college, but don't let it become your sole activity. Get out and experience the activities on campus, or enjoy all that San Diego has to offer, like the beach or museums.
  
  



• Don't feel pressured about your major. If your parents want you to be a doctor, but you want to be a lawyer, do what you want! Parents often have an idea of what they see their child growing up to be, but it doesn't always follow what you want. Your parents will not love you any less for following what you want to do; in the end, you're the one going to school and doing the homework, so it might as well be something you like. For students with an undecided major, take your time and figure out what interests you. Don't feel like you have to decide right away.
  
  
  
  
  
  

Healthy Dining on Campus Video

Whether you live on campus and eat at the dining halls regularly or you live off campus and stop by the dining halls on occasion, UC San Diego dining services offers a variety of healthy selections that will give you the energy you need to make it through the long classes, study sessions, organization meetings, and anything else you are involved with. Check out this video to learn more about how you can make healthier choices in the dining halls.

About the video: To promote healthy eating as part of physical wellness, Housing*Dining*Hospitality's Registered Dietitian, Becky McDivitt, gives a tour of Cafe Ventanas (one of the dining halls at UC San Diego) and provides viewers with tips and tricks for selecting healthier foods.

For more information about health and wellness, visit UC San Diego's Wellness Center website: http://wellness.ucsd.edu

Student Health 101- Orientation Issue

Student Health 101 is a FREE, online health magazine targeted to college students.

The June '09 issue of Student Health 101 is all about getting freshman ready for college life.

In this issue you can learn more about:

• What is the UC San Diego Wellness Center? and What are the wellness resources on campus?
  


• How to be a Good Roommate in the Roommate 101 Survival Guide
  


• Making Your Cash Last on Campus
  


• Eating Right on Campus
  


• Making Campus Connections: How to Find Your Niche
  
  Read the newest issue of Student Health 101 (as well as past issues) on the Wellness Center website
  
  
  
  

Healthy Tips for College

Here are some tips that will help YOU stay healthy throughout your college career.

• Eat breakfast. Start your day off right with a good meal when you get up. Whether you're rolling out of bed at noon or up at the crack of dawn for class, make sure you start your day with a balanced, healthy meal.
  


• Discuss issues with your partner. Sex shouldn't be painful or scary. If you are nervous or uncomfortable with any element of your sexual relationship, make sure to bring these things up with your partner or health care provider to ensure things are emotionally and physically ok



• Stick to a schedule. With different classes and work hours each day, it can be hard to stick to a schedule, but keeping sleep times similar from day to day can greatly improve your chances of getting a good night's sleep.
  



• Give yourself a break. If you've been working steadily for hours, give your eyes and mind a chance for a rest by taking a break. You can come back feeling more refreshed and ready to go.



• Don't be afraid to ask for help. Many people feel embarrassed or ashamed to ask for help with their depression but this is unnecessary as it's a common and treatable problem that you don't have to deal with alone. Tap into campus resources to find help or tell a friend how you're feeling.
  



• Expect things to change. Things will change at home, in your school life, and with friends/ relationships you had from high school so expect things to change over time. You will grow and so will the people around you.
  



• Quit smoking. No matter how much you may love the sweet thrill of a nicotine rush, the reality is that smoking just isn't good for you or anyone around you. Quit as soon as you can to save your lungs, heart, teeth and years of your life.
  
  
  
  Provided by RNCentral.com
  
  
  
  
  

Environmental and Financial Wellness

The 2 newly added dimensions of wellness-- Environmental and Financial--may have you confused.

Here are some helpful tips that should clear up the questions of how you can improve your wellness in these aspects:

• Practice sustainability.
  

Bike, carpool, or take public transportation instead of driving.

• Reduce, Reuse, Recycle.
  

Did you know that in San Diego County, our recycling facilities can only take #1 and #2 recyclables (water bottles and milk containers)? Yogurt containers--while typically recyclable--can't be processed here. The city of San Diego Recycling Program has a list of what can and cannot be recycled: http://www.sandiego.gov/environmental-services/recycling/list.shtml

Thinking about throwing your old batteries away? THINK AGAIN! Batteries require special recycling because of their toxic chemicals. Public libraries and on campus at Earl's Place or any of the Residential Life offices, you can find battery recycling stations.

Done with that old cell phone? Organizations like Cell Phones for Soldiers (http://www.cellphonesforsoldiers.com/) will send you a free mailer for you to send your phone in. Post offices in San Diego county also offer free mailers so you can send your phone in to be recycled.

• Keep a balanced budget.

Do you know how much tuition and fees will cost you next year? It's important to know how much your bills and expenses will cost you each month and for the year. Planning early prevents stress later of late charges or not having enough money to pay your bills.

Only 1 credit card is necessary. Having more credit cards open doesn't necessarily help your credit score. It is good to have 1 credit card with a lower interest rate that you can afford to pay off each month.

Mission Bay Aquatics Center

Just because it's off campus doesn't mean that it's not a part of UC San Diego!


In fact, the Associate Students of SDSU and UC San Diego Recreation own and operate the Mission Bay Aquatic Center.

Located right by the water, MBAC offers many classes at discounted prices for UC San Diego and SDSU students.

• Wakeboarding
  
• Kayaking (classes start as low as $29)
  
• Waterskiing
  
• Surfing (4 introductory surf lessons for $99)
  
• Sailing
  
• Rowing
  
• Windsurfing
  
  Check out their website at www.missionbayaquaticcenter.com for dates, times, and special offers
  

Don't want to take a class? Students are also able to rent equipment from MBAC.

Everything Wellness

We've created this collage of wellness related words to help illustrate the idea that wellness incorporates all aspects of life.

Having a wellness-centered life doesn't just mean exercising and eating right, it also includes helping others, setting goals, sleeping, lowering stress levels, and finding a balance in life.

The Wellness Center website offers a variety of resources and tips to help you maintain a healthy, balanced life.

• Listserv
  


• LiveWell Blog
  


• Wellness Programs Tab (check out the events calendar)

• My Wellness Tab (undergrads, study abroad students, student leaders, etc.)
  
  
  

LiveWell Balance Survey

Are you living well?

There is an easy, quick survey that you can take to determine which dimensions of wellness you are doing well in and which need more attention.

Here's some sample questions from the LiveWell Balance Test. (The entire test can be found online at http://wellness.ucsd.edu/survey/)

1. Never
2. Seldom/ Occasionally
3. Sometimes
4. Frequently
5. Always or Almost Always

Physical:

• I maintain healthy eating patterns.
  
• I eat at leat 5 servings of fresh fruit and vegetables a day.
  

Spiritual:

• I have a sense of purpose in my life.
  
• I spend time reflecting or meditating.
  

Social:

• I am involved in at least one university or community group.
  
• I have at least one meaningful relationship.
  

Emotional:

• I find healthy ways to cope with stress (exercise, relaxation, social support).
  
• I am able to cope with feelings of sadness and worry.
  

Intellectual:

• I find my academic life fulfilling.
  
• I know how to access academic resources when necessary.
  

Occupational:

• I manage my time effectively.
  
• I have confidence in my job searching skills (resume writing, interviewing, etc.).
  

Environmental:

• I spend time outdoors enjoying nature.
  
• I have adopted water saving habits.
  

Financial:

• I budget my funds so that I don't run out of money.
  
• I am never late on my credit card, tuition/ fees, other payments.

Top 3 Health-Care Investments You Can Make

50% of all health-care outcomes and costs are tied to behaviors. Do you have healthy habits?

1) Physical Activity- try to get at least 30 minutes of physical activity in a day. Take the stairs, walk instead of taking the car. You can get your 30 minutes in all at once, or spread it out over your day.

2) Eating Right- Not only are they more filling than cookies and crackers, fruits and veggies contain cancer-fighting compounds, can lower your cholesterol, blood sugar, and blood pressure. Cookies can't say that...



3) Stay Tobacco-Free- Smoking is the #1 cause of preventable death and increases your chances of lung cancer, as well as cancer in other organs. If you are a smoker and want to quit, there are lots of resources to help you succeed. Start at tobaccofreeca.com or 1-800-No-Butts


Information provided by hopehealth.com

100% Natural and Free Ways to Beat Stress

Stress got you beat?
Here are some natural (and FREE) ways to show stress who's boss.

• See the glass as half full, rather than half empty.



• Be kinder than necessary--everyone is fighting some kind of battle.



• Do the things you're good at, and delegate the things you're not so good at.



• Read a poem aloud.



• Avoid comparing yourself to others--do the best YOU can do.



• Spend time with a child, an older person, or a pet. See the world through their eyes.



• When you plan your workday, it's better to get the 3 most important things done, than a bunch of unimportant things.



• Spend some time in silence everyday. This is time for YOU, to reflect, slow your breathing and just be in the moment.



• Call or do something for someone you care about.



• Give yourself something to look forward to each day.



• Watch a sunrise or a sunset.



• Put a notepad and a pen by your bed. If you wake up in the middle of the night with a worry, write it down so you don't forget, then go back to sleep knowing it won't be forgotten.
  
  
  

Eating Vegan in the Dining Halls

It may seem like an impossible task--sticking to a vegan diet while living on campus--but HDH Registered Dietitian Becky McDivitt is here to dispell all those rumors and help students find vegan meal options.





At Full-Service Restaurants:
• Bean and rice burritos
• Portobello mushroom “burgers”
• Oatmeal with fruit
• Pasta with marinara sauce
• Baked potatoes
• Sliced veggies (in the refrigerated cases)
• Fresh fruits
• Hummus with vegetables or pita
• Peanut butter sandwiches
• Kidney beans, black beans, peas, lentils from the salad bar
• Vegetable and rice stir‐fry
• Fresh greens, vegetables, 3‐bean salads from salad bars and sandwich stations
• Tofu at the salad bar or from daily specials
• Check the daily vegetarian specials at each dining facility– some are vegan [menus are available online at http://hdh.ucsd.edu/diningservices/menu/dailyspecials.aspx





At Market Cafés (Earl’s Place, Plaza On the Side, Foodworx):
• Raw vegan ice cream
• Morningstar® frozen meals
• Organic soy delicious meals
• Kashi® and other cereals
• Tofurkey
• Vegan cheese alternatives
• Assorted breads
• Popcorn and assorted snacks
• Newman’s Own® products
• Amy’s® meals
• Canned beans
• Nature’s Path products
• Tomato and marinara sauces

For a full list of meal options for vegans, check out http://hdh.ucsd.edu/diningservices/images/vegan_diet.pdf