Many studies have shown that exercise is good for the brain, but the link between exercise and memory has been unclear.  A group of researchers looked at the substances that are produced by muscle cells in response to exercise.  One of those substances, a protein called cethepsin B, contributed to the growth of new cells and connections in the hippocampus, a region of the brain that is associated with memory.  After finding that high levels of cethepsin B improved memory in mice and monkeys, the group conducted a similar study involving 43 sedentary university students.  Half of the students remained sedentary while the others exercised several times each week for 4 months.  The students who exercised experienced an increase in cathepsin B levels and improved on a memory task (reproducing a geometric pattern from memory).

Skipping your workout to study?  Think again.  You may do better on your exam after you exercise.

Sources:

http://www.npr.org/sections/health-shots/2016/06/23/483245084/a-protein-that-moves-from-muscle-to-brain-may-tie-exercise-to-memory

Moon et al., Running-Induced Systemic Cathepsin B Secretion Is Associated with Memory Function, Cell Metabolism (2016), http://dx.doi.org/10.1016/j.cmet.2016.05.025

While living in a residence hall can be a lot of fun, it’s not exactly conducive to a good night’s sleep.  As you settle in this fall semester, consider the following tips for creating a sleep-friendly room.

Reduce or eliminate artificial light.  Artificial light can send messages to your body that it is time to wake up. Look around your room at night and identify sources of light such as street lights shining through the window, power buttons on electronics, or digital clocks.  Consider blocking these lights so that your room is completely dark while you sleep.[i]

Avoid using your bed for studying and socializing.  Strengthen your association between your bed and sleep by using your bed only for sleep (or sex). [ii] If you associate your bed with something stressful or energizing, you could find yourself tossing and turning. Study in the library and hang out with friends in common areas.

Communicate with your roommate. Talk with your roommate and develop a plan so that both of you can get the recommended 8 hours of sleep each night.

Pick up a free sleep kit from Health Promotion and Wellness, 201 Student Health Center.  The sleep kit contains an eye mask, ear plugs, and sleep tips.

[i] The National Sleep Foundation, sleepfoundation.org/bedroom/see.php

[ii] The Mayo Clinic, www.mayoclinic.org/diseases-conditions/insomnia/basics/lifestyle-home-remedies/con-20024293

It’s already midsummer and temperatures are high.  While it can be fun to spend time in the hot summer sun, it’s also important to prevent heat exhaustion.  Common signs of heat exhaustion include confusion, dizziness and fainting.  To avoid heat exhaustion, drink plenty of fluids and take a cool shower.   More serious symptoms such as unconsciousness, lack of sweating, or seizures could be a sign of heat stroke which is a medical emergency.  Heat stroke is more common among adults 50 and older, but it can happen to anyone who is outside for a long period of time or is working out in high temperatures.

When the humidity is high, the heat index (or what is referred to as the “real feel” by some weather services), is higher than the actual temperature. The humidity hinders your body’s natural cooling mechanism by preventing sweat evaporation.  The risk of heat related illnesses increases dramatically when the heat index is 90 degrees or higher.

When the heat index is high, use the following tips to prevent heat exhaustion:

• Take breaks in air conditioned spaces, when possible
• Wear lightweight, light colored, loose fitting clothing
• Use sunscreen with an SPF of 30 or more
• Drink plenty of water to prevent dehydration

Source: WebMD, www.webmd.com/fitness-exercise/heat-exhaustion?page=1, www.webmd.com/a-to-z-guides/heat-stroke-symptoms-and-treatment

Mayo Clinc, http://www.mayoclinic.org/

Penn State is surrounded by farms which provide easy access to local fruits and vegetables.  At this time of year, the harvest is especially plentiful.  There are many reasons to buy local produce.

• Consuming freshly picked fruits and veggies at their peak provides the best flavor AND nutrition.
• Meeting the farmer has it’s perks. Have you ever wondered where your food comes from? Farmers markets give you the opportunity to greet and shake the hand of the farmer that feeds you.
• Buying local supports a healthy and vibrant local economy.
• Trying something new is always fun. Have you ever tried rhubarb or yellow watermelon? Local famers often provide fruits and veggies that aren’t commonplace in the grocery store.

The State College Farmers Market is a short walk from campus.  It’s on Locust Lane (between College Avenue and Calder Way) on Tuesdays and Fridays from 11:30am-5:30pm.  There are additional farmers markets in the State College area.

To find out what’s in season, check out this seasonal produce guide.

Hiking is a great outdoor activity; however, it is important, especially during the warmer months, to protect yourself from tick bites.

Lyme disease is caused by bacteria that is spread to humans through tick bites.  If left untreated, the infection can spread to joints, the heart, and nervous system.  Lyme disease is most common in the Northeast and North-central states.  In 2014, 96% of Lyme disease cases occurred in only 14 states, Pennsylvania being one of them.

Here’s what you can do to reduce the chances of getting a tick bite.

• When possible, where a hat, long sleeves, long pants, and tuck your pants into your socks.
• Walk in the center of trails and avoid areas with high grass and leaf litter.
• Use DEET repellent or another repellent recommended by the Environmental Protection Agency
• Bathe or shower as soon as possible after coming indoors.
• Use a mirror to conduct a full-body tick check.
• Tumble clothes in a dryer on high heat to kill off any remaining ticks.

When caught early, Lyme disease can be cured completely with antibiotics.  Schedule an appointment with your doctor if you notice any signs or symptoms of Lyme disease.  Symptoms often include fever, chills, headache, fatigue, muscle and joint aches, and swollen lymph nodes.  Learn more about how to remove a tick as well as other essential information about Lyme disease at www.cdc.gov/lyme/index.html .

Enjoy your time in nature and stay safe!

Source: http://www.cdc.gov/lyme/index.html

Feeling anxious about finals week?  Research shows that spending time with a dog can decrease your anxiety.  A study at UCLA found that anxiety scores dropped by 24% in heart failure patients who were visited weekly by a human volunteer and dog team versus a 10% drop in those who were visited by only a human volunteer. More specifically, the level of epinephrine, a stress hormone, dropped by 17% in patients who were visited by the volunteer & canine team compared with a 2% drop for patients who were visited by only a volunteer.

This Tuesday you can destress with Caring Canines on Tuesday, May 3, 2016 from 11am to 2pm at the Student Health Center lawn (Bigler Road).  The event is sponsored by Counseling and Psychological Services (CAPS).

Smith, M. A. (2016). Calm; Calm the mind, change the world. New York: Harper Design.