The Addictive Nature of Social Media

#HealthyPSU,

Justin Rosenstein is a social media trailblazer. Living in Silicon Valley, this 34-year-old former Facebook and Google executive was one of the co-creators of Facebook’s transcendent “like button”, which has now been altered to fit other social media sites such as Twitter and Instagram. Rosenstein, along with a growing number of executives in the social media business, are ditching their use of social media. He went as far as to set parental controls to block his ability to download social media apps on his phone, and set rigid limits on his Facebook use (1). Why are some of the developers of social media sites ditching their accounts on those sites? They see how addictive social media can be, and witness firsthand the negative outcomes of too much time spent on it.

Suren Ramasubbu has done extensive work related to parental controls for social media. He claims that, “neuroimaging studies have shown that three networks in the brain may be stimulated when using social media: the “mentalizing network”, “the self-referential cognition network” and the “reward network” (2). Research shows that the mentalizing network of the brain is used as a “social lens”; when the brain is not actively engaged in something, it tends to start focusing on other people (3). This is a function of the brain that allows us to have empathy and also make judgements about others (3). The self-referencing network of the brain is used to think about ourselves, whether that be comparing ourselves to others or simply talking about ourselves.  The percentage of time we spend doing this doubles on social media compared to all speech (2). It is easy to see how this network can be stimulated by the use of social media. The mentalizing and self-reference network contributes to the often compulsive checking of social media. Dopamine is the hormone responsible for this “want” feeling. Ramasubbu tells us that, “dopamine is released by unpredictability, by small bits of information, and by reward cues, all of which are characteristics of social media use” (1). Social media acts on the brain’s reward network and dopamine levels, through a constant supply of social rewards in the form of “likes” and other interactions similar to them (2). The more “likes” someone receives on a post, the more the reward network is stimulated, causing its users to crave more of that stimulation.  Chris Marcellino, a contributor to the invention of notification “badges” for Apple, claims, “These are the same circuits that make people seek out food, comfort, heat, sex,” (1) showing just how much social media addiction can be ingrained in our brain’s hardware.

Excessive time spent on social media (often estimated somewhere around two hours per day) has shown to be an implicating factor in higher levels of stress, worse mood, higher rates of anxiety, worse academic performance, and lowering the body’s production of melatonin, leading to poor sleep quality (4). If you are looking for ways to help reduce your time on social media, look out for more tips from Healthy Penn State’s Unplug campaign. Visit the Wellness Suite in 20 IM Building to Unplug and enjoy activities like coloring.

This article was written by HealthWorks member, Steve Driscoll. 

  1. Lewis, Paul. “’Our Minds Can Be Hijacked’: the Tech Insiders Who Fear a Smartphone ” The Guardian, Guardian News and Media, 6 Oct. 2017, www.theguardian.com/technology/2017/oct/05/smartphone-addiction-silicon-valley-dystopia
  2. Ramasubbu, Suren. “Biological & Psychological Reasons for Social Media Addiction.”The Huffington Post, TheHuffingtonPost.com, 13 Mar. 2017, https://www.huffingtonpost.com/entry/biological-psychological-reasons-for-social-media_us_58c279a7e4b0c3276fb78388
  3. Spunt, Robert P., et al. “The Default Mode of Human Brain Function Primes the Intentional Stance.” Journal of Cognitive Neuroscience, vol. 27, no. 6, 2015, pp. 1116–1124., doi:10.1162/jocn_a_00785.
  4. Brown, Jessica. “Is Social Media Bad For You? The Evidence and the Unknowns.” BBC, 5 Jan. 2018, www.bbc.com/future/story/20180104-is-social-media-bad-for-you-the-evidence-and-the-unknowns.

De-Stress at the Wellness Suite

#HealthyPSU, On Campus

Enjoy end-of-semester activities at the new Wellness Suite. Visit 20 Intramural Building for stress reduction activities in March and April. Bring your friends and enjoy an hour of fun. All activities are 5-6pm in 20IM.

During the month of March, there will be two fun and engaging activities. On Thursday, March 22nd enjoy making your very own overnight oats and trail mix! On March 29th come practice meditation with the Dharma Lions! Something we could all use as finals approach.

If you cannot make any of the March activities, no worries! April also has two dates filled with fun and relaxation. On Thursday, April 5th come try out Pilates! On Thursday, April 12th experience how art can help with mindfulness. Create your own face mask and enjoy the comfort of the suite!

Remember to check back in for more updates about activities happening in the wellness suite.

Welcome to the Wellness Suite

#HealthyPSU, Exercise, Exercise is Medicine, Fitness, Healthy Eating, On Campus, Sleep Management, Stress Management

What is the Wellness Suite?
The Wellness Suite is located in 020 IM and offers a variety of services and houses both the Center for Fitness and Wellness (CFW) and Health Promotion and Wellness (HPW).

What services are offered at the Wellness Suite?
The suite is divided into two areas. HPW (part of Student Affairs) offers wellness services and the nutrition clinic in this section of its space. Students from the peer education program, HealthWorks, conduct the free wellness services. As a student you can sign up for services on these topics: Healthy Eating, Physical Activity, Sleep, Stress, Healthy Relationships/Sexual Health, and Financial Wellness. Each service consists of three, one-hour session over a three week period. These services are open to all Penn State students and are a great opportunity to take a step towards making healthy lifestyle changes! You can also schedule a nutrition clinic appointment with a registered dietitian. The suite includes a relaxation room with adult coloring books, biofeedback software, and other calming features such as zen gardens and relaxation soundtracks. During the gray winter months, you can use a light therapy box in the relaxation room. All are welcome to come unwind! Wellness services and nutrition clinic appointments are free.

The CFW is part of Kinesiology and offers fitness testing. The CFW peer interns conduct fitness assessments and blood lipid/glucose testing. The fitness assessment consists of body composition, VO2 max bike test, push-up, curl-up, and flexibility tests. Several of the Kinesiology fitness classes (e.g. 061, 093, 201) require students to complete fitness and blood testing, but any student is welcome to make an appointment! The fitness assessment takes ~45 minutes and costs $13.27 and the blood testing is $29.76.

How do I sign up for HPW Wellness Services?
Phone: 814-863-0461
Web: Schedule using https://studentaffairs.psu.edu/free-wellness-services 
Click “schedule online”
Choose a service that interests you!
Hours: 8:00 am – 5:00 pm

How do I sign up for fitness testing with the CFW?
Phone: 814-865-4488
Web: https://sites.psu.edu/kinescfw/schedule-your-assessment/ 
Hours: 7:30 am – 5:30 pm

Health Promotion and Wellness has moved

#HealthyPSU
During Spring Break, Health Promotion and Wellness (HPW) moved from The Student Health Center to the Intramural Building. HPW still offers the same services but in a different location. HPW has the following programs, services, and offerings:

 

1. BASICS – Brief Alcohol Intervention for College Students
2. FFM – Freedom from Smoking program
3. MIP – Marijuana Intervention program
4. Nutrition clinic
5. Relaxation Room
6. Sexual health supplies
7. Wellness Services – Healthy Eating, Physical Activity, Sleep, Stress, Healthy Relationships/Sexual Health, and Financial Wellness

 

Check out the website for more details.
The HPW Office is open 8am-5pm, Monday through Friday. You may also call HPW at 814.863.0461 or contact us at promotinghealth@psu.edu
We look forward to seeing you in Suite 001 and Suite 20 in the Intramural Building!

Spring Break Nutrition & Money Saving Tips!

#HealthyPSU

Spring Break is a time to relax and take a break from the stress of college life; however, some students may struggle to eat a healthy diet, especially if you are traveling. HealthWorks student, Valerie Snell, has done research on easy ways to eat healthy while on vacation. Whether you’re traveling by plane or taking a road trip with friends, we have some easy tips for you to follow!

When traveling, it is always important to plan ahead. Take advantage of the hotel breakfast to save money. Look for whole grains, low fat milk, Greek yogurt and fruits when choosing your breakfast. If your hotel room has a coffee machine, use it to make hot water for a hardy oatmeal that will keep you full through the morning (1). Take advantage of the mini fridge in your hotel room to save money and store healthy options, like yogurt.  For snacks we suggest whole wheat crackers with low fat cheese, fresh fruits, and a variety of veggies with hummus; these are all great ways to save money and avoid dining out for every meal.

When eating at restaurants, and in airports, there are a few things to keep in mind:

  • Watch portion sizes

Portions sizes can be a tricky thing when the food you’re eating is delicious. Share a large meal with a friend, get an appetizer instead of an entree, and ask for a take-out box right away to make a second meal.

  • Pay attention to how the food is prepared

Eating baked, broiled, steamed, and grilled options are better compared to deep fried; avoid food with words like crispy and creamy, if possible. This will help keep saturated fats and total fats down.

  • Add veggies!

Try them on sandwiches, in salads, on pizzas, or even as a side to get beneficial vitamins and minerals while on vacation. Substitute a house salad or veggie of the day if your entree comes with fries or chips.

Have a healthy spring break!

Resources:

  1. Academy of Nutrition and Dietetics: https://www.eatright.org/health/lifestyle/travel/eat-right-traveling-home-and-abroad

4th Annual Winter Thaw 5K

#HealthyPSU, 5k Run, On Campus

For the last 4 years, Health Promotion and Wellness has teamed up with Club Cross Country to hold the Winter Thaw 5K. The 5K provides an opportunity to spend time with friends on the weekend while getting fit! Despite the chilly rain, lots of students and community members participated!

Seventy-seven runners and walkers gathered at 10:00 a.m. on west campus on Saturday, February 24. All participants received a pair of running gloves and a bag filled with Healthy Penn State swag. At the finish, KIND bars were handed out to everyone who crossed the line. The top male and female finishers received a 1-month supply of KIND snacks! The top 5 male and top 5 female runners received a gift card for Rapid Transit Sports. The top 5 men were Ray Friend, Matthew Pennock, Matthew Beyerle, Ben Hietsch, and Mark Puleo. Ray Friend finished with a time of 15:54. The top 5 women were Baylee Robey, Grace McStravock, Megan Ellery, Rachael Wittmer, and Kelly Dworak. Baylee Robey finished with a time of 18:50. The full results, including times, can be found here http://nvrun.com/index.php/racing/results/3667-4th-annual-thaw-5k

A big thank you from HealthWorks and Club Cross Country to all 77 participants and our sponsors for participating and thawing out with us!

Physical Wellness: What It Is, Why It’s Important, and How to Cultivate It

#HealthyPSU, 9 Dimensions of Wellness, Exercise, Healthy Eating, Sleep Management, Stress Management

What does it mean to have Physical Wellness? Physical wellness means getting adequate sleep, eating a healthy and balanced diet, being physically active every day, and getting an annual medical check-up (1).

Why is Physical Wellness Important? Physical wellness is important because your body needs to be healthy so you can perform to the best of your ability in all areas of your life, including academically.  Physical activity is just one aspect of physical wellness.  It also includes managing your stress, getting enough sleep, and eating a healthy diet.  Many college students struggle with getting enough sleep.  Staying up late to cram for an exam or write a paper can be counterproductive because you will accrue sleep debt.  If you are sleep-deprived, your memory will not be as good and you will not be able to learn efficiently or focus your attention.  Also, sleep, stress and physical activity are all connected.  If you are physically active, you will reduce your stress level and will probably sleep better as well.

How do you cultivate Physical Wellness?  To cultivate physical wellness you must get adequate sleep (7-9 hours) every night (1). Aim for 30 minutes of moderate intensity exercise per day. Incorporate strength training and stretching into your exercise routine (5). You can achieve a balanced diet by eating at least 5 servings of fruits and vegetables per day (1 serving = about 1 cup), eating whole grains and, if you eat meat, make sure the protein is lean (e. g., fish, chicken). Limit saturated fats, but consider including more unsaturated fatty acids found in foods such as chia seeds, avocados, and salmon (6). Avoid consuming trans fats (6). In general, make sure to eat a variety of whole foods to get the most out of every meal (7).

Sources

  1. Ohio State University Student Wellness Center: 9 Dimensions of Wellness https://swc.osu.edu/about-us/9-dimensions-of-wellness/
  2. Harvard Health Publishing; Harvard Medical School: Importance of Sleep: 6 reasons not to scrimp on sleep https://www.health.harvard.edu/press_releases/importance_of_sleep_and_health
  3. UC Davis Student Health and Counseling Services: https://shcs.ucdavis.edu/wellness/physical
  4. U.S. Department of Health and Human Services: Why is Sleep Important? https://www.nhlbi.nih.gov/health/health-topics/topics/sdd/why
  5. U.S. Department of Health and Human Services: Physical Activity Guidelines for Americans https://www.hhs.gov/fitness/be-active/physical-activity-guidelines-for-americans/index.html
  6. Choose My Plate: Saturated, Unsaturated, and Trans Fats https://www.choosemyplate.gov/saturated-unsaturated-and-trans-fats
  7. Choose My Plate: USDA Food Pyramid http://www.foodpyramid.com/myplate/

Healthy Eating with HealthWorks Cooking Demonstration

#HealthyPSU, Cooking Videos, Healthy Eating, On Campus, Recipes

HealthWorks utilized the kitchen in Beaver Hall to prepare a full, healthy meal for students. The purpose of the demonstration was to help students see how easy it is to make a nutritious meal with fresh ingredients.

In just thirty minutes we were able to prepare guacamole, black bean salad and vegetarian stuffed peppers. All three of these dishes are simple, healthy alternatives that can be prepared quickly for dinner or prepared at the beginning of the week to be eaten at a later time.

One of HealthWorks goals is to help students develop cooking skills that they’ll need when they move off campus.  The kitchens in the residence halls are a great resource to help you start learning skills that you’ll need when you move into an apartment. By setting aside time in the day to prepare meals, or even once a week to meal-prep, you can create a healthy, nutritious meal with your friends. The recipes used in our demonstration, along with many other easy and delicious recipes and video tutorials, can be found here on the Healthy Penn State website in the Health Eating section.

How to Combat the Winter Blues: Stay Light at the Wellness Suite

#HealthyPSU, On Campus, ,

Do you experience feeling “down” during the winter months? In the medical world, this is known as “seasonal affective disorder” (SAD). The term SAD is used to describe recurring major depression with a seasonal pattern. However, most of us have mood fluctuations during this time of year that can be described as “winter blues”. Since sunlight can be rare in Central Pennsylvania during the short, dark days of winter, many individuals struggle with feeling down and having a lack of energy (1).

How can I boost my mood in the winter? 
There are several ways to improve your mood during the winter months. Most of the recommended tips involve every day health behaviors: 30 minutes of aerobic activity per day, 7-9 hours of sleep per night, a balanced diet with at least 5 servings (about 5 cups) of fruits and vegetables per day, and spending time with friends and family. Research also shows that use of light therapy boxes can significantly improve feelings of sadness during the winter months (1).

How can I access light therapy boxes?
PSU students can use the new light therapy boxes in the Wellness Suite in 20 Intramural Building. The light therapy boxes can be used in the relaxation room. It is recommended that students use the lights for 20 to 30 minutes first thing in the morning. A trained peer educator will walk you through how to use the light box.

Stop by the suite and check out the light boxes. The Wellness Suite is open Monday through Friday from 8 am to 5 pm. Call us at 814-863-0461 or email promotinghealth@psu.edu, if you have questions.

1. Melrose, Sherri. “Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches.” Depression Research and Treatment 2015 (2015): 178564. PMC. Web. 13 Feb. 2018.

 

Importance of Breakfast

#HealthyPSU, Healthy Eating, On Campus

You have heard the adage before, “Breakfast is the most important meal of the day”.  Is it though?  Let’s look at some data:

  • Individuals who eat breakfast have higher intakes of vitamins and minerals like fiber, calcium, iron and other essential nutrients (Nicklas, Bao, Webber & Berrenson, 1993).
  • Eating a healthy breakfast is associated with improved cognitive function and academic performance, and reduced absenteeism (Taras, 2005).

Taking a little time for breakfast can make a big difference even if you are in a hurry.  Here are some quick grab and go breakfast ideas: a nutrition and a piece of fruit, yogurt with nuts or overnight oats packed in a to-go container.  If you have more time, try making scrambled or hard boiled eggs with a piece of whole grain toast.

For more great breakfast ideas, download the Time for Breakfast brochure. The brochure was created by Alexandra Kummerer, an undergraduate nutrition major at Penn State.