Before you head out into the sun, make sure to put on sunscreen! Using a broad spectrum sunscreen 30 SPF or higher is one of the steps you can take to protect your skin from sunburns, premature aging, and cancer. Sunscreen with 30 SPF or higher blocks at least 97% of the sun’s UV rays. Make sure to reapply every two hours for effective protection while you are enjoying the outdoors. 

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 https://psu.zoom.us/j/96612592718 

2. Yoga & Meditation, Wednesdays 5:15 – 6:15pm Zoom link https://psu.zoom.us/s/95209330866 

3. Stress Management mini series, Tuesdays starting July 14th thru August 4  4:15 5:00pm https://psu.zoom.us/j/8759051724 

4. Stress Management 101– online course in Canvas 

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

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) 

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 – https://psu.zoom.us/s/95209330866  

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. 

Are you feeling overwhelmed by daily stressors? Health Promotion and Wellness is offering virtual Well-being Wednesday. Tune in each week to learn techniques that can help you destress and develop positive coping strategies. We will feature different themes and activities every week, so you will always have a unique opportunity to relax and unwind.  

Details on HPW Virtual Events & Programs. 

Self-care plays an important role in your mental health. Practice self-care daily by eating well, getting 7 to 9 hours of sleep, exercising, and relaxing for 30 to 60 minutes. Taking a break for can be a simple and powerful way to improve your mental health.  The National Alliance on Mental Health offers additional tips to help you take care of yourself.  

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 groups experience 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 inequality in 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.   

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 

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!