STDs on the Rise

November 4, 2016#HealthyPSU, On CampusErin Raupers

According to the CDC, the number of reported cases of sexually transmitted diseases among teenagers and young adults is increasing. In 2015 there were more than 1.5 million chlamydia cases reported (1,526,658), nearly 400,000 cases of gonorrhea (395,216), and nearly 24,000 cases of primary and secondary (P&S) syphilis (23,872).” The CDC is saying that the number of cases is at an unprecedented high. “Individuals ages 15 to 24 years old accounted for nearly two-thirds of chlamydia diagnoses and half of gonorrhea diagnoses. Men who have sex with men (MSM) accounted for the majority of new gonorrhea and P&S syphilis cases.”

Chlamydia, gonorrhea and syphilis (the three most common bacterial STDs) have serious, long term health implications. All three STDs can be treated with antibiotics, although gonorrhea is becoming increasingly resistant to antibiotics. There is evidence suggesting that antibiotic-resistant gonorrhea may be higher among MSM. To learn more about STDs, visit www.cdc.gov/std/

State and local budget cuts may be the blame for the rise in reported STD cases because services and prevention programs have been eliminated in many towns. Dr. Jonathan Mermin[i] reported that in 2012, 20 state health departments closed their STD clinics.

The good news is that University Health Services (UHS) offers low cost, self-testing for gonorrhea and chlamydia. Visit studentaffairs.psu.edu/health/gettested/ to learn more about the testing options available through UHS.

STD Infections Rise To New Highs After States Close Health Clinics by Angus Chen, www.npr.org/sections/health-shots/133188449/public-health

[i] Director of the National Center for HIV/AIDS, Viral Hepatitis, STD, and TB Prevention for the CDC

Caffeine and Sleep

November 3, 2016#HealthyPSU, Sleep ManagementErin Raupers

Feeling more awake after that late afternoon cup of coffee? While caffeine may temporarily make you feel more alert, it cannot replace sleep.

Caffeine makes us feel more awake by blocking sleep inducing chemicals in the brain and increasing the production of adrenaline.[i] While up to 400 mg of caffeine per day generally does not cause problems, too much caffeine can lead to rapid heart rate, increased blood pressure, nervousness, and insomnia.[ii] Drinking caffeine late in the day not only masks the body’s natural urge to sleep, it can also cause sleep loss. This could turn into a detrimental cycle of creating more and more sleep debt while increasing caffeine consumption and the negative effects that come with it. Just how late is too late for caffeine? Researchers have found that caffeine has a negative impact on sleep quality up to 6 hours before bedtime.[iii]

To avoid that late afternoon slump all together, try to maintain a regular sleep schedule, consume a variety of nutritious foods, and exercise regularly.

[i] https://sleepfoundation.org/sleep-topics/caffeine-and-sleep

[ii] http://my.clevelandclinic.org/health/drugs_devices_supplements/hic-caffeine-tips-for-breaking-habit

[iii] http://www.ncbi.nlm.nih.gov/pubmed/24235903

Belly Breathing for Relaxation

October 27, 2016#HealthyPSU, Stress ManagementErin Raupers

Deep breathing or diaphragmatic breathing is often referred to as “belly breathing.” Natural breathing focuses on filling the chest with air. Breathing for relaxation requires inhaling in a way that expands the lungs downward and allows more air to enter the body. Belly breathing provides much more oxygen to the body and helps to lower stress response. Most people feel a decrease in stress and tension within 2-3 deep belly breaths. Try belly breathing throughout the day, perhaps before you eat, before class begins, and certainly any time you are feeling stressed.

How to Belly Breathe:

Place one hand on your abdomen above your belly button and one hand on your upper chest.
Relax your abdomen
Breathe in through your nose and fill your lungs.
Allow your lungs to expands downward and move the bottom hand.
Avoid shallow chest breathing or raising your shoulders.
Exhale slowly through pursed lips.

Debra Burdick, L. B. (2013). Mindfulness Skills Workbook for Clinicians & Clients. Eau Claire, WI: PESI Publishing and Media.

Fun Competition Fuels Extreme Stater 2016

October 25, 2016#HealthyPSU, FitnessErin Raupers

On Saturday, October 15, 2016, 25 student teams (100 racers) competed in the 4th annual Extreme Stater. This event was held at Stone Valley Recreation Area and included a variety of physical and mental challenges. This year, students received a passport & map of the obstacles and were given 10-minutes to develop a race plan. Each obstacle had a point value determined by the difficulty level of the obstacle. Eighteen obstacles stood between all teams and 1st place. K.I.M.S. test, group traverse, spider web, and tarp flip, just to name a few, were some of the team-based challenges this year. And never to disappoint, two favorites, the zip line, and the 50-foot climbing wall, were included in the race again. The trail run allowed teams to navigate their way from one side of Lake Perez to the other to participate in canoeing, shape puzzle, hill run, mud crawl and more! This year, teams categorized themselves into one of two classes –competitive or non-competitive. Both categories were timed and scored based on how many obstacles each team completed. Six teams emerged as the top finishers (3 from competitive class and 3 from non-competitive class).

Congratulations to the winners! Thank you to all participants and volunteers. We hope you had as much fun as we did and will join us again next year.

Competitive Top Finishers

1st place: PSU Peacocks (1 hour, 15 min)

Racers: Colin Fisher, Jason Cornell, Emily Peacock, Elizabeth Morgan

2nd place: Case of the Runs (1 hour, 17 min)

Racers: Olivia Dickerson, Justin Nowosielsni, Tom Kawchak, Audrey Ferraro

3rd place: Team Barb (1 hour, 18 min)

Racers: Craig Miller, Justin Roarty, Christina Cheruka, Jeannette Bender

Non-Competitive Top Finishers

1st place: On The Fly (1 hour, 42 min)

2nd place: PS (We’ll Defeat) U (1 hour, 52 min)

3rd place: The Schreyards (1 hour, 54 min)

All Results (hour : min)

PSU Peacocks, 1:15
A Case of the Runs, 1:17
Barbara, 1:18
Scrambled Legs & Achin’, 1:26
Team America, 1:29
R.O.D.E Runners, 1:32
Plant Powered, 1:38
The Killer Wales, 1:39
No Experience Required, 1:40
On The Fly, 1:42
Gorilla Warfare, 1:44
My Name isn’t Forrest, 1:50
We Run for Harambe, 1:50
PS (We’ll Defeat) U, 1:52
The Schreyards, 1:54
Harambe’s Angels, 1:56
The Lion, 1:56
The Suhhh Dudes, 1:59
Oreo, 2:01
Orion, 2:05
Gymmeros, 2:07
The Wolf Pack, 2:09
BABAM, 2:11
Aureus, 2:15
The Patty Cakes, 2:16

Snapshots of the day

Early morning on Lake Perez, at Stone Valley.

14650665_1873572276205052_7852880159273972677_n1 — Extreme Stater staff, volunteers, and racers.

14753947_1873570239538589_7870132813698516186_o1 — Sizing up the Odyssey Course.

14716157_1873571306205149_6179876879445977812_n — The Plant Powered Team checks their passport, in which they mapped their race plan and recorded their progress.

14712990_1873570286205251_1290173122962274259_o — The Killer Wales show off their strength at Canoe Portage. (Pictured left to right: Laith Yousif, Lauren Rader, Jen Wales, Nathan Graham).

14715062_1873571059538507_2836528341216224243_o — Racers scale the Climbing Wall.

14608821_1873570119538601_233956232986298352_o — Hanging loose on the Odyssey Course zip line.

14707006_1873571739538439_6994870225887309529_o — Team No Experience Required shows off their speed.

14706781_1873569789538634_8305567153274695850_o1 — The Schreyards demonstrate their flawless teamwork on Team Traverse. Pictured (Alex Chan, Nancy Le, Sally Li, Kyle Trabocoo).

Thanks to all of our awesome volunteers! We couldn’t have done it without you.

1-2 — Big thanks to our MC, Assistant Director of Residence Life, John Hurst.

Team Pictures

Fruits and Vegetables

October 20, 2016#HealthyPSU, Healthy EatingErin Raupers

Eating fruits and vegetables is a great way to give your body energy and vitamins to help ward off illness. In addition, most fruits and vegetables are low in fat and calories and are filling. As a college student you may wonder how can I eat more fruits and vegetables when I am busy and also on a budget?

Tips for getting more fruits and vegetables:

Shop for fruits and vegetables when they are in season. Look to see when your favorites are in season
Cook most frozen vegetables in the microwave in less than five minutes. They are just as nutritious as fresh veggies. Here are tips for healthy ways to cook fruits and vegetables
Try different cooking methods of vegetables including grilling, roasting or baking
Keep fruit in your backpack at all times for a nutrient rich snack
Grab a piece of fruit with you leave the dining hall
Plan meals around a vegetable as the main dish
Make healthy fruit dips with peanut butter and yogurt
Make nutritious dips for veggies including hummus or yogurt with herbs

Source: The Centers for Disease Control and Prevention, www.cdc.gov/healthyweight/healthy_eating/fruits_vegetables.html

Chicken Parm Zucchini Boats

October 18, 2016#HealthyPSU, Cooking Videos, Healthy Eating, RecipesCamille

A fun twist on a classic dish!

Recipe By: The Wholesome Dish

Ingredients:

3 or 4 medium zucchini
1 pound ground chicken
1 jar tomato basil sauce
1 clove garlic, minced
Mozzarella cheese
Parmesan cheese
Salt & pepper to taste

Directions:

Preheat oven to 350 degrees F and spray a 13×9 pan with cooking spray.
Cut zucchini in two long halves and scoop out the inside seeds.
Brown ground chicken over medium heat.
Add minced garlic, salt and pepper to cooked chicken and cook 1 minute longer.
Stir tomato sauce into chicken until mixed well.
Put chicken and tomato mixture into zucchini boats.
Top with desired amount of mozzarella cheese and sprinkle with parmesan cheese.
Cover with foil and bake in the oven for 30 – 40 minutes.

Egg Baskets

October 18, 2016#HealthyPSU, Cooking Videos, Healthy Eating, RecipesCamille

A quick and simple breakfast!

Recipe By: Emily Meyer, HealthWorks Peer Educator

Ingredients:

1 piece of whole grain bread
1 Egg
1 Tbsp Butter
Salt and pepper to taste

Directions:

Melt 1 Tbsp of butter in a small skillet.
Cut a shape out of the middle of the bread and place bread in the pan.
Crack one egg into the middle of the bread.
Cook bread and egg on both sides until light brown.
Add salt and pepper to taste.

Peanut Butter Banana Overnight Oats

October 18, 2016#HealthyPSU, Cooking Videos, Healthy Eating, RecipesCamille

A simple, delicious breakfast to go!

Recipe By: Emily Meyer, HealthWorks Peer Educator

Ingredients:

¾ c old fashioned oats
¾ c milk (any kind!)
½ banana, sliced
1 Tbsp peanut butter
2 tsp brown sugar
2 tsp ground flaxseed (optional)

Directions:

Slice up banana.
Put oats, banana, peanut butter, brown sugar and flaxseed in a mason jar or bowl with a lid.
Pour milk into jar or bowl.
Put the lid on it and shake it up.
Place in refrigerator overnight. Take out and enjoy in the morning!

Diet? What Diet?

October 13, 2016#HealthyPSU, Body Image, Healthy EatingErin Raupers

Are you fed up with “diets” and realize that they just don’t work? If so, you’ll be happy to know that research also shows diets don’t work (Mann, 2007)[i]. Diets often eliminate food groups and cause an imbalance in nutrient intake. Typically, diets are too restrictive to maintain on a regular basis. They leave people feeling deprived, which in turn back fires and can cause people to overindulge in the foods they were avoiding. If you want to make healthy changes to your diet, reject the diet mentality and embrace intuitive eating.

Intuitive eating (Bush, 2014)[ii] means listening to your body. Honor your hunger by eating. And respect when you feel full. Challenge the food police that categorize food as “good” or “bad” and instead, enjoy all food in moderation. Make food choices that reinforce your health and make you feel well. When you are bored, stressed, or feel emotional, instead of using food as your comfort, engage in an activity that will help you manage your stress and work through your emotions. Respect your body so you can feel good about it and be the best version of you.

Want to learn more about intuitive eating? Read Intuitive Eating, A Revolutionary Program that Works by Evelyn Tribole and Elyse Resch. You can browse through the book in the student resource area in 201 Student Health Center.

[i] Mann T, Tomiyama AJ, Westling E, et al. Medicare’s search for effective obesity treatments: diets are not the answer. Am Psychol. 2007;62:220–233.

[ii] Bush H, Rossy L, Mintz L, & Schopp (2014). Eat for Life: A Worksite Feasibility Study of a Novel Mindfulness-based Intuitive Eating Intervention. Am J Health Promotion (July/Aug):380-388.

Is it more than just a cold?

October 6, 2016#HealthyPSU, On CampusErin Raupers

These days, coughing and sneezing can be heard in every classroom. The cause is often a common cold. Occasionally, something that may start off looking like a common cold could be more serious. When is it time to see the doctor?

Monitor your symptoms and call your doctor if you observe any of the following:

Persistent temperature of over 102 degrees F
Severe headache
Increased facial swelling
Very large neck glands
Painful joints
Skin rash
Chest pain
Shortness of breath
Difficulty swallowing own saliva
Persistent vomiting
Blurred vision
Persistent greenish nasal discharge
Foul odor to breath
Nasal symptoms, facial pressure, or cough that do not improve or get worse after 1-2 weeks.

When in doubt, contact the advice nurse. The nurse can be reached by phone 24 hours a day at 814-863-4463. You can also send a secure message to the advice nurse through myUHS during regular business hours (M-F; 8am-5pm).

Source: http://studentaffairs.psu.edu/health/healthTopics/resources/CommonColdSelfCare.shtml