Passionate about health and wellness? Become a peer educator! Check out the video to hear what current peer educators have to say about the program and why you should apply.
Healthy Living Starts With You
UHS offers a 12-week weight management program for students. Participants will meet with a registered dietitian six times to discuss personal dietary and fitness goals. Students with the following health needs are encouraged to enroll in the program:
- Prediabetes
- Diabetes
- High Cholesterol
- High Blood Pressure
- Overweight/Obese
- Metabolic Syndrome
This is a great time to start building healthy habits for life! Learn more by calling 814.863.0461 to make an appointment.
Take advantage of the free stuff in Health Promotion and Wellness
If you are looking for some free ways to be active, join us every Monday at 3:45-4:45 at the Rec Hall track for a walking group. For more information, click here. If you’re interested in free wellness classes, UHS offers Pilates and Yoga classes on Tuesday, Wednesday and Thursday in room 205 Student Health Center from 4:00 to 5:00 pm. See the flyer below for more information. Looking for a De-stress zone? Visit Health Promotion and Wellness, in 201 Student Health Center, to relaxing. While you are there, check out the biofeedback software and relaxing sound tracks.
Health Promotion and Wellness has lots of great resources that are free to every students, including free condoms, HIV testing, sleep kits and a stress management workbook. 201 Student Health Center is open Monday-Friday 8 am – 5 pm. We look forward to seeing you soon!
New Year’s resolutions are hard to keep! Think small.
The New Year is here and with it comes New Year’s resolutions. You might say, “I’m giving up…” or “Everyday I’m going to…” These resolutions are well intended and may even come from a meaningful place. But people tend to stick with them for a few days, weeks or maybe even a month, and then fizzle out. Why is it so hard for these new behaviors to become habits and part of daily life? It is because the new desired behaviors require a significant amount of change, which individuals try to make all the necessary changes at one time. It is hard to stick with behavior change that is drastic. Far too often, individuals are motivated to make changes to improve their health, but frustration and feelings of being overwhelmed by drastic changes creep up and get in the way.
It is helpful to focus on making small realistic changes that you feel confident about. It is easier to make small changes become habits. You can then build off of these changes to incorporate new behaviors that lead to a healthier you. So this New Year, if you find yourself wanting to make a New Year’s resolution, think small, simple and attainable to help you be successful!
How to Manage Holiday Eating
The holidays are around the corner, which can mean parties and gatherings centered on food. Are you wondering how you will maintain healthy eating while indulging in some of your favorite holiday foods? First, keep in mind that one treat, one meal, or one day of eating differently will not drastically change your health. On occasion, it is important to treat yourself and enjoy your favorite foods. Moderation is key. A healthy diet isn’t void of rich decadent desserts or butter laden casseroles. Here are a few tips to help keep your food choices nutritious and your treats in moderation during the holiday season:
- Eat only when you are hungry, not when food is near.
- Use a plate, even when snacking; it will help you eat less.
- Don’t skip meals. This will lead to overeating at meal times because you are so hungry.
- Eat more slowly and savor each bite.
- Pay attention to flavors, textures, and temperatures for more satisfaction in your eating.
Finals Week Wellness
It’s been a long semester and you’ve studied hard. Now it’s time to cap off the semester by doing well on final exams and projects. A lot of students associate finals week with all-nighters, constant studying, and plenty of coffee. These behaviors can actually be detrimental to your academic performance. Here are ways to take care of your mind and body so that you can do your best on finals.
- Sleep
Sleep deprivation affects not only your energy level and mood, but also your ability to concentrate, learn, and focus. As finals week approaches, maintain a regular sleep pattern and aim for 7-9 hours per night. For more restful sleep, avoid alcohol and stop drinking caffeine at least six hours prior to your typical bed time.
- Get your nutrients
Antioxidants from fruits and vegetables help keep your brain healthy. Throw an apple or a banana in your backpack before you head out to study or have a salad with your next slice of pizza. Most importantly, do not skip meals.
- Be active
Physical activity is not just good for your body, but also for your brain. Endorphins released in the brain during physical activity can reduce tension, improve mood, and increase brainpower. Take a walk, turn your music on and dance, or take some time to stretch. If you exercise regularly, keep it up! You’ll reap the benefits more than ever this week.
Staying Motivated
Trying to lose weight because of a medical condition? Consider visiting a dietitian in the Nutrition Clinic at University Health Services (UHS). UHS has a Weight Management Program that is specifically designed to help students who need to lose weight due to health needs. So far, students who have enrolled in the program find it rewarding.
Losing weight takes time, so it’s normal to question your ability to continue to make positive change. The following strategies will help increase your chances of successful weight loss.
- Find your inner motivation: find the “thing” that will give you the burning drive to stick to your weight-loss plan
- Set realistic goals: make small changes every day that will lead to big results in the long run.
- Remember your priorities: set priorities that support a healthy lifestyle and that promote lasting change.
- Focus on progress, not perfection: see every snack and every meal as a new opportunity to make a healthy choice.
- Celebrate achievement: recognize and be proud of your progress by using mini rewards. For example, buy yourself fitness gear; go to a sporting event, concert or movie with friends when you consistently eat 4-5 servings of fruits and vegetables daily for a month.
- Patience: remember, evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off(1).
(1) The Centers for Disease Control and Prevention, cdc.gov/healthyweight/losing_weight/index.html
Taking Steps toward Better Health
Walking has many health benefits that we often don’t even think about. Whether you are walking for exercise or walking to class, this activity gives you a physical and mental health boost. You may not think of walking as exercise, but it is! Long ago Hippocrates said, “Walking is a man’s best medicine.” In our common day, Exercise is Medicine is a well-known campaign[i] at Penn State University.
American Heart Association and American College of Sports Medicine guidelines call for able-bodied adults to engage in moderate-intensity exercise (brisk walking) for at least 30-minutes per day. Do you meet these recommendations? Walking has numerous benefits including protection against depression, obesity, diabetes, high blood pressure and high cholesterol[ii]. Walking can even boost your mental alertness, making it a great study break.
If walking isn’t already part of your routine, consider making it a part of your daily life. The best thing about walking is that it’s free and doesn’t require equipment. Walking is simple and natural. It does not require skill and the risk for injury is low. Next time you have the choice to ride the bus to class, choose to step toward better health.
[i] https://sites.psu.edu/psueim/
[ii] http://www.health.harvard.edu/newsletter_article/Walking-Your-steps-to-health
Stress, Food and Exercise During the Holidays
Do the holidays create stress for you? Do you feel pressure to overeat at meals and parties? Here are ways you can incorporate a variety of nutritious foods and activity during this busy time of year:
- Keep healthy snacks with you, for example, fruit and cheese, peanut butter and crackers, yogurt
- Eat consistently to avoid getting over-hungry
- Drink sparkling water instead of eggnog, beer and mixed drinks
- Bring a healthy dish to share at parties
- Eat when you are hungry, stop when you are full
- Make time to exercise. It’s a great way to relieve stress
- Go for a walk before or after a holiday party or get together
- Fill up on nutrient dense foods including fruit, vegetables, whole grain breads and crackers, lean meats and cheeses
Health Benefits of Swimming
Swimming is a great way to improve your mental and physical health. It increases muscle strength and flexibility and allows you to work out vigorously with little chance of injury to your joints. Swimming also trains the body to use oxygen more efficiently. Focusing on breathing and body movements adds a meditative aspect to swimming which can reduce stress.[i]
Think swimming is a summer thing? Think again. The Penn State Natatorium is available year round to Penn State students. Indoor pool admission is included with a PSU fitness pass; single day admission for students who do not have a pass is $3. Be sure to check the calendar for public swim times.
It’s never too late to start swimming. Penn State Aquatics offer adult courses for beginners as well as advanced swimmers. Aquacise is a great option for those who aren’t into swimming but still want to benefit from water-based exercise.[ii]
[i] http://www.health.harvard.edu/family-health-guide/take-the-plunge-for-your-heart
[ii] http://studentaffairs.psu.edu/campusrec/rec/nat/