Five Opportunities to Stress Less this Summer

Join Health Promotion and Wellness for virtual wellness programs. The activities are available June 29 – August 14, unless otherwise indicated.   

1. Well-being Wednesdays,4:00 – 4:45pm Zoom link 

2. Yoga & Meditation, Wednesdays 5:15 – 6:15pm Zoom link 

3. Stress Management mini series, Tuesdays starting July 14th thru August 4  4:15 5:00pm 

4. Stress Management 101– online course in Canvas 

5. Stress Wellness Services – sign up for an individual wellness service 

How to develop a consistent sleep schedule

Sleep is essential to keeping your mind and body happy and healthy. One important strategy that you can practice is keeping a consistent sleep schedule. Sleeping and waking up at regular times helps set your internal clock which is vital to experiencing the restorative properties of sleep. Here are tips to help you improve your sleep quality:  

  1. Develop a regular bedtime routine, even on the weekends 
  2. Do not consume caffeine 4 to 6 hours before bedtime  
  3. Do not use technology at least 1 hour before going to sleep 
  4. Exercise at least 3 hours before bedtime 
  5. Set the temperature in your bedroom between 60 and 75 degrees (if possible) 

The many benefits of yoga and meditation

Blending yoga and meditation is a great way to relish each and every moment of life. There are many benefits to practicing yoga and meditation, like reducing stress and anxiety, enhancing mental clarity and building inner strength. Join Sima Farage, certified yoga & meditation instructor, every Wednesday, July 1 thru August 12 at 5:15-6:15 pm for an opportunity to build your mental and physical flexibility and mobility. No experience required, simply click the Zoom link to join –  

If you aren’t available to join the live class, take advantage of the recorded sessions on the Healthy Penn State website. The classes are posted every week for you to enjoy. 

Health Disparities

According to the CDC, health disparities are preventable differences in the burden of disease, injury, violence, or opportunities to achieve optimal health that are experienced by socially disadvantaged populations. According to the 2010 census, 36% of the population belongs to a racial or minority group. Hence, the increasingly diverse population means that minority health strongly influences the health of this nation. And while some health indicators have improved for most Americans, substantial numbers of individuals in minority groupsexperience a disproportionate burden of preventable disease, death, and disability compared with non-minorities.  

 Amid current events, it is important to pull from reliable resources and understand the severity of racial inequalityin the United States.   In a recent article statistics show that black Americans experience inequality on multiple levels, including home ownership, education, and overall wealth. COVID-19 has disproportionately affected black men and women in terms of unemployment and death. The latest overall COVID-19 mortality rate for Black Americans is 2.4 times higher than the rate for Whites and 2.2 times higher than the rate for Asians and Latinos. Public health experts continue to work on strategies for reducing health disparities with the goal of advancing health equity.  

Healthy Relationship tips for National Best Friend Day

Today is National Best Friend Day! Take time to appreciate your best friends and those you care about. It’s important to engage in healthy relationships and surround yourself with people that bring out the best in you. Having strong, supportive relationships with others is one of the key ingredients to experiencing a sense of contentment and satisfaction in life.  Here are some tips for engaging in fulfilling relationships:  

  1. Understand yourself and how your relationships make you feel 
  2. Demonstrate gratitude for the people in your life 
  3. Have open communication and genuinely listen to your friends 
  4. Be flexible and allow space in your relationships for change and growth 

Benefits of Eating Breakfast

You may find it difficult to wake up for a meal before class or work. However, a study has shown that eating breakfast may result in improved immediate recall and spatial memory among university students.  There is also positive research on the relationship between breakfast and positive mood. You are significantly more likely to be happy if you eat breakfast regularly. 

Check out some of the healthy, easy, and fast breakfast ideas here! 

Virtual Wellness Opportunities

Wellness Opportunities now through June 24th

Wellness Workshops and Services

  • Staff in Health Promotion and Wellness can provide educational workshops about alcohol, stress, nutrition, safe sex, stress, and sleep for your club or class. Students can sign up for an individual wellness service with HPW. Topics include: stress management, nutrition, physical activity, sleep and healthy relationships.

Wellness Activities

  • Yoga & Meditation 5:15 – 6:15pm Zoom Links:
    • Mondays
    • Wednesdays
  • Wellness Wednesday 4:00 – 4:45pm Zoom Link:

Decorative image. All links available in body of blog.

Which Non-Dairy Milk is best for you?

The number of non-dairy milk choices can be overwhelming. With more options being added all the time, it can be difficult to decide which is the best for you. 

 Dairy-free milks are often made from a blend of nuts, seeds, or grains blended with water. Additional flavorings and sweeteners are added for flavor. Additives are used to thicken and/or stabilize for consistency/texture and keep the mixture from separating. Most non-dairy milks are fortified with nutrients such as calcium, vitamin D. Sometimes vitamin B12 or additional protein is added as well.  

Below is a brief summary of the most popular non-dairy milks. 

  • Soy Milk: Nutritionally this is the most similar to cow’s milk. It is also rich in potassium, iron, and B vitamins and contains higher levels of protein than other non-dairy milks. 
  • Almond Milk: Rich in Vitamin E, and low in protein and generally calories (if unsweetened). 
  • Oat Milk: This milk tastes naturally creamy and sweet. Because this milk is from a grain it is also highest in complex carbohydrates and low in fat and protein. It is rich in potassium and vitamin A and contains some fiber which is unusual to find in any type of milk.  
  • Coconut milk: This milk has a higher fat content which gives it a rich and creamy texture. It is very low in protein and carbohydrates. It naturally contains magnesium, iron, and potassium, but may be fortified with other nutrients. It also contains lauric acid, a medium-chain fatty acid that is easily absorbed by the body and used for energy.  

 Which one is best for you? Well, it depends. When deciding which non-dairy milk to choose, think about when or how you want to consume a non-dairy milk and what flavor and consistency you find the most appealing. It is also important to read the nutrition facts and the ingredients and choose an unsweetened variety.