Mind, Body, Spirit
Spring 2020, Volume 20, Issue 2
...
11. Fun in the Sun … or Is It? Impacts and Effects of UV U.V. and Spray Tanning
...
15. Avoiding the Flu at All Costs Guidelines for flu prevention
16. STDsS.T.D.s: Are You at Risk? Exploring the increased risk of STDs S.T.D.s among college students
...
Being active and eating healthy are easy ways to boost your immune system. Certain nutrients in foods can help to boost your immune system while others may hinder it. Eating foods that promote the health of your immune system is especially necessary in times like flu season and to ward off viruses like the coronavirus. Nutrients like iron, vitamins A, C, D, E, B-6, and zinc (among others) can help the body’s immune response. Some foods that contain these vital nutrients are bone broths, fatty fish like salmon, and turmeric. As always, eating whole, healthy foods has a wide range of benefits that go beyond immune system support and should be incorporated as much as possible into your daily diet.
Source: CNNC.N.N.
Social Distancing
Another important practice to prevent the spread of COVID-19 is social distancing. Social distancing has received mixed definitions in the media and some groups have taken these regulations less strictly than others, but practicing true social distancing is crucial for your safety as well as the safety of those around you. Social distancing is the act of creating deliberate space between yourself and another person. In the case of COVID-19, maintaining a distance of at least 6 feet from your friends, family, and strangers is key in preventing the spread of the virus. While daily adjustments must be made to get through isolation and social distancing, utilizing technology to stay in touch with your loved ones from a distance is a great way to remain social until COVID-19 is eradicated.
...
In today’s world, a college degree is a necessity for many jobs that often comes at a steep price. Many Americans find themselves struggling with debt years after earning their degrees. The effects can be not only financial , but even mental and physical. The stress associated with affording college is more common than ever among college students. With rising tuition costs, many young people are finding it necessary to plunge themselves and their families into thousands of dollars of debt to afford higher education.
...
Studies have shown that carrying a financial burden can lead to various effects on the psyche, many of which can impede one’s college experience. According to Debt.org, these effects can include low self-esteem and impaired cognitive function. People may also experience a reduced resilience to mental health issues due to stress. Shortage A shortage of money can result in anger, as well as physiological effects, including migraines, heart disease and reduced resistance to infection.
So, what can you do to alleviate your burden both now and in the future? To start, saving is always a good idea, no matter how small. Try using college-friendly budgeting apps—such as Mint, Slice and LearnVest—that link to your bank account and allow you to set a budget and spending limits for day-to-day expenses.
...
Every Syracuse Student can feel the excitement on game day as we deck ourselves out in-game day gear, grab a Dome dog and cheer on our team. It can often slip our mind that the athletes we are cheering on are students, just like us. They take classes, do homework, make friends and go to campus events.
...
Bad news first: There will not be plenty of time senior year; it will likely feel even more busy. Now the good news: The notion that anyone needs to be a selfsufficient self-sufficient adult or figure everything out on their own is an unnecessary weight. Falk College and the Syracuse University alumni community are full of people who have been there, will be happy to listen to your thoughts and concerns, and offer helpful suggestions.
...
Every fitness influencer on social media seems to have a discount code for some type of workout supplement, so they must be great, right? These different pills and powders such as branched-chain amino acids (BCAAsB.C.A.A.s) and pre-workout have become increasingly popular. To find out their true uses and benefits, we must delve into the science of these supplements and understand the goals they seek to accomplish.
...
One PubMed study showed that muscle protein synthesis was 22 percent greater in subjects who drank 5.6 grams of BCAAs B.C.A.A.s after working out compared to subjects who drank a placebo. But does this mean that BCAAs B.C.A.A.s are essential for reaching your fitness goals? Whey protein, another popular supplement, contains all nine essential amino acids and has been proven to be more effective in muscle growth. An article by HealthLine describes BCAAs B.C.A.A.s as being effective for muscle growth and recovery, but whey protein is another great option.
Pre-workout can vary by brand but usually contains caffeine and creatine. The goal of preworkout pre-workout is to increase energy levels in preparation for a good gym session. According to LiveScience.com, pre-workout doesn’t directly influence energy levels, but it does alter the feeling you get during a workout, and that feeling can influence performance. The ingredients in pre-workout can increase blood flow and increase your heart rate.
Too much caffeine can have detrimental effects. This is the main problem with pre-workout, especially if it is used in amounts that exceed the suggested serving size. According to HealthLine, too much caffeine can can negatively impact your sleep patterns and can amplify anxiety. That said, if used correctly, caffeine can positively influence productivity during workouts and provide an energy boost when needed.
...
For More Information:
Syracuse, NY New York Alcoholics Anonymous
Bradford Health Services: Understanding the Difference Between Abuse and Addiction
...
By Lily Esteghamati, Sophomore, Public Health, Falk College
It’s true: Breakfast is the most important meal of the day. You should always take time to eat breakfast in the morning, no matter what your day entails. Starting your day with a nutrient-rich breakfast can put you on track for success.
...
Sugary cereals do not provide any nutritional value; you are likely to get hungry again in about an hour. Instead, try a cereal with more protein and fiber. Redmond also recommends drinking milk instead of fruit juice. Orange juice serves as a filler and does not carry the same health benefits as milk. While you can have these breakfast treats from time to time, it is important to incorporate healthy foods into your breakfast routine.
...
| Anchor | ||||
|---|---|---|---|---|
|
Impacts and effects of
...
U.V. and spray tanning
By Maria Tkacz, Sophomore, Public Health, Falk College
...
The dangers of ultraviolet (UVU.V.) ray exposure have been well researched. Exposure to UV U.V. rays causes skin cancer and melanoma, both serious conditions. As explained by the American Cancer Society, UV U.V. rays are separated into three categories based on their energy: UVA, UVB and UVCU.V.A., U.V.B. and U.V.C. The effects of the rays are mainly seen on the skin, since even the strongest rays don’t have the energy required to penetrate into the body. U.V.B. UVB rays are responsible for causing most skin cancers by damaging the DNA D.N.A. in skin cells directly. People can be exposed to UV U.V. rays through both natural and manmade sources. The most common exposure is from sunlight, and sunlamps or sunbeds used in tanning salons. The amount of exposure to UV U.V. rays from tanning beds depends on the how often an individual uses them, the specific lamps used and the length of time spent in the bed.
Sunless tanning alternatives have grown in popularity as a result of the highly publicized negative health effects of UV U.V. exposure. Sunless tanning products—creams, lotions and sprays—are considered a safe alternative to both outdoor and indoor tanning. Correct use of these products, according to the FDAF.D.A., includes avoiding applying them to mucous membrane areas, such as the nose, lips or eyes. As explained by the Mayo Clinic, these products work as a result of the active ingredient dihydroxyacetone, which reacts with dead skin cells to temporarily darken the skin, simulating a tan.
...
In the Syracuse area, students frequent the tanning salon Zoom Tan, a 10-minute drive from campus. Zoom offers both spray and UV U.V. tanning, as well as tempting deals for customers. For $33, you can purchase a membership that grants you unlimited spray or UV U.V. tans for a 30-day period. To put this into perspective, a single spray tan, which can last about five days, costs $20 to $30 at this location. Although a membership is the most popular option, Zoom Tan has plenty of other deals to keep customers coming back. From time to time it will offer discounted prices for a single day or week, announcing this promotion via text message.
The incentives will reel you in, but they don’t leave much room for considering what harm might come from such frequent chemical exposure. In addition, UV U.V. tanning is often offered at a cheaper price than spray, causing some customers to lean toward this option despite its harmful effects.
...
Some things to keep in mind when protecting yourself from the sun include always wearing sunscreen and sunglasses, generally trying to reduce direct sun exposure and especially avoiding indoor tanning. Taking care of your skin is important not only in the summer months, but all year round. Although it may not always be warm in snowy Syracuse, the sun’s rays continue to penetrate. Using an SPF S.P.F. moisturizer as part of your skincare routine can make a huge difference for your skin. If you wear makeup, plenty of brands also offer foundations and concealers that help shield your skin.
There are ways to stay safe and healthy while still having fun in the sun.
For More Information:
Mayo Clinic: Sunless tanning: What you need to know
...
As the saying goes, work smarter, not harder. Two popular forms of cardio activity have gained popularity in recent years: high-intensity interval training (HIIT) and low-intensity stead steady state (LISS). Both options have scientific benefits. Discovering which one works for you is key.
...
Low-intensity steady-state (LISS) differs greatly from HIIT, but has similar health benefits. According to Healthline, a typical LISS workout consists of a performing an exercise like walking, jogging, or biking for a long period of time at a steady pace. LISS tends to be much gentler on joints, allowing for quicker recovery. This type of cardio is more attractive to beginners and people with existing injuries or limitations. Although it requires a longer time commitment, this type of training can be useful for preparing for endurance events like half marathons.
...
For someone who is busy, is moderately active or gets bored easily at the gym, HIIT tends to be more appealing because it maximizes calorie burning for the time spent on the workout and after. LISS is a good fit for someone with less experience, who is training for a distance event or who has restrictions or injuries. Whatever you choose, both forms of exercise are great for cardiovascular health and are achievable even with a busy college schedule.
For More Information:
ACE Fitness: 7 Things to Know About Excess Post-exercise Oxygen Consumption (EPOC)
...
How many of us are aware of what is really in the cosmetics we put on our face? For many, the daily behavior of using makeup and skin care skincare products diminishes the awareness we should have for what we put on and in our body. We care so much for the quality of the food we eat, but why do so many of us stop at that? Learning what is really in your makeup can go a long way in promoting internal and external health.
According to a study by the Environmental Working Group (EWGE.W.G.), on average, women use about 12 beauty products and put 168 chemicals on their bodies each day. The beauty industry is somewhat self-regulated because of minimal regulation from the Food and Drug Administration. While the FDA F.D.A. has an Office of Cosmetics and Colors, the laws that govern this office haven’t been updated since its conception in 1938. Even though the FDA F.D.A. passed the Federal Food, Drug and Cosmetic Act in 1938, only nine chemicals are banned.
The FDA F.D.A. recommended consumers avoid using products that contain parabens. Parabens may appear on cosmetic labels as methylparaben, propylparaben, ethylparaben or butylparaben. They are used in many makeups and moisturizers products. The EWG E.W.G. says concern for parabens in cosmetics comes from the parabens’ properties that can disrupt hormones in the body, which can increase the risk for cancer and birth defects. Since studies have shown negative health effects of parabens, many companies have begun to omit parabens from their products, so when shopping for cosmetics and skin care skincare look for options that are paraben-free.
Ingredients that are marked as fragrance, such as perfume and essential oils, can also harm your skin. According to HealthLine, the chemicals that make up makeup fragrance can cause both short-term and long-term health effects, such as skin irritation and potential cancer risks. For people who are sensitive to chemicals, fragrances can trigger harmful effects, such as allergic reactions and migraines, and can cause asthma.
...
- Making sure to check all the ingredients on the labels of products and doing research on products before purchasing them
- Using fewer products or choosing products with fewer ingredients
- Being wary of products that claim they are “pure,” “organic” or “natural,” as there is no legal backup for these claims and such a claim does not automatically make them safer
- Using products that have organic certification or certification with a recognized organization that promotes nontoxic products.
For More Information:
EWGE.W.G.: The Toxic Twenty Chemicals and Contaminants in Cosmetics
...
Symptoms include: fever, headache, body aches, fatigue, cough, and stuffy nose.
Do
- Get a flu vaccine
- Wash your hands
- Disinfect surfaces and personal items often
- Stay hydrated
- Eat a nutritious diet
- Stay physically active
- Get enough sleep: Denise Michaud, a pediatric nurse at Elliot Hospital in Manchester, New Hampshire, says, “Lack of sleep contributes to being run down and thus more at risk for contracting illnesses and taking longer to overcome illnesses.”
...
Especially in the college environment, it is important to take care of yourself to prevent the flu. Follow these few tips to know how to stay healthy this flu season. If you notice any signs of sickness, visit a doctor before it spreads.
For More Information:
CDCC.D.C.: Prevent Seasonal Flu
| Anchor | ||||
|---|---|---|---|---|
|
...
S.T.D.s: Are You at Risk?
Exploring increased risk of
...
S.T.D.s among college students
By Brooke Breton, First-year student, Public Health, Falk College
Lisa Olson-Gugerty, a public health professor at Syracuse University and a nurse practitioner, works daily with college students affected by sexually transmitted diseases (STDsS.T.D.s).
“I would say everyday every day somebody’s coming in for a request or every other day for testing for STDsS.T.D.s; at least one or two people a day in an urgent care center at that normal volume is about 60, 70 patients every 15 hours,” Olson-Gugerty says.
“A large percentage of those seeking STD S.T.D. testing are college age,’’ she says. Olson-Gugerty’s experience demonstrates just how common STDs how common S.T.D.s are among college students, but why is this?
According to the Centers for Disease Control and Prevention, STDs S.T.D.s are spread through sexual activities and the sharing of bodily fluids. Some STDsS.T.D.s, like pelvic inflammatory disease, do not always cause symptoms immediately, which can cause them to worsen over time and result in permanent damage to the reproductive organs.
In the article “Knowledge and attitude about sexually transmitted infections other than HIV H.I.V. among college students,” Nagesh Tumkur Subbarao and A. Akhilesh wrote, “Young individuals are more likely to practice unprotected sex and have multiple sexual partners. In addition, they may not have access to the required information and services to avoid STIsS.T.D.s. Furthermore, they may feel hesitant to approach the facilities where information is available.” This explains the increased risk for young adults ages 15 to 26.
Knowing how to prevent STDs S.T.D.s is crucial for college students.
An obvious way to prevent an STD S.T.D. is to abstain from engaging in sexual activity, although this is not realistic for most young adults. To prevent getting an STDS.T.D., an individual should know their partners personally and know whether engaging in this act will put them at risk for developing an STDS.T.D. Another more common way to prevent an STD S.T.D. is to use a condom and get vaccinated for the sexually transmitted disease, where available.
...
Sexually transmitted diseases are common among young adults. Having one is nothing to be ashamed of. The stigma surrounding STDs S.T.D.s can limit the knowledge that is shared about them, because they are often only discussed with medical professionals. Many students do not realize the high risk of their actions, and it is important to recognize what an individual can do to help themselves before it’s too late.
The Syracuse University campus provides resources to help educate and prevent STDsS.T.D.s, including the Safer Sex Express, a no-cost, sexual health supply ordering service for Syracuse University students. Students may order condoms, lubricants, oral dams and hand protection. Each order is placed in discreet packaging to ensure the recipient’s privacy. Students living in a residence hall may have their order orders delivered to their mailbox. Those not living in a residence hall may pick up their order in The Barnes Center at The Arch anytime between 8:30 a.m. and 5 p.m.
For More Information:
Syracuse University: Sexual Health
...
Rob Skinner is a distinguished dietitian who has worked in the field of sports nutrition from college athletics to professional football to his most recent gig with the United States Olympic Committee as its senior sports dietitian. Skinner spoke at the fifth annual Ann Selkowitz Litt Distinguished Speaker Series in February. In his lecture, Skinner took the audience through his many career changes and what they have taught him. Skinner explained to the audience, and later in my interview with him, how tearing his ACL A.C.L. while he was an infantry officer in the military changed the course of his life. While he was recovering from his injury, Skinner became interested in nutrition and specifically how nutrition can impact every stage of an athlete’s career. After obtaining the necessary certifications, of which he has many (M.S., R.D., C.S.S.D., C.S.C.S.), Skinner became the second full-time sports dietitian in the country at George Tech. Among his other jobs, Skinner has worked with the Washington Redskins as a sports dietitian/nutritionist and with the U.S. Navy SEALs as a performance dietitian. His current role as the U.S.O.C. senior sports dietitian was the focus of his lecture. He described the elaborate process of training and diet for the athletes and what people in his position do for them. Skinner offered many inspiring messages pertaining to individual nutrition, highlighting that the most important thing is to do the best with what you have where you are at.
...
How do you see proper nutrition in combination with working out and being active in improving the mental health of the athletes you work with, and how can you see that correlating with the average person who follows proper nutrition and exercise and the effects that may have on their mental health?
...
As you age, your metabolic rate goes down, and so you are going to have to make adjustments. When you’re young, it can seem easy [to achieve your health goals] but it begins to become a struggle after college. Most people gain about a pound a year after college for the first 10 years. If you can maintain your body weight, while it’s just one metric, then in 10 years, you should feel pretty good about yourself both mentally and physically. And if you go the opposite way, it’s not the end of the world. It’s just what happens. Life gets in the way. Right now, believe it or not, you have more free time than you ever will have in your life. Right now, you should take advantage of this time and set yourself up for your future by eating healthy and working out.
What do you recommend for college students who are interested in living a healthy lifestyle do now?
RS: Having a good routine is the thing. Look at your schedule, see where you have breaks, and see where you have classes. Start putting in ways to get your exercise in. We have to do more than the little things, like taking the stairs, to make sure we are fit. We have to get a good bout of cardiovascular exercise and strength training every day. I would say 90 minutes of those combined. As far as eating goes, I realize that it’s a fastfood fast-food nation and students go for options like pizza, and there is nothing wrong with making those choices. But the thing is, you have to balance out what you’re doing and what you’re eating. Often, we eat for pleasure and if you want to have a muffin or a cinnamon roll, do it. There is nothing wrong with that. But that shouldn’t be your everyday occurrence. You should focus on fruits, vegetables, lean proteins, and healthy fats and get those in and in appropriate portions. If I had, say, three words that encompass good sports nutrition, they would be the quantity of the food you eat, relative to your activity, the quality of the food you eat, meaning wholesome quality foods, and lastly the timing of when you eat it.
...
Have you ever felt under pressure because of school? Maybe your manager is a bug at work, your friends are nagging or a relationship is causing emotional strain. Sometimes as humans, we love to take everything onto our own shoulders, and that’s not always the best thing to do. Sometimes there aren’t enough hours in the day to have alone time and reset your brain, relax your body, and ease your mind. But even between classes and in the midst of long shifts, everyone needs a few minutes just to take a breather.
...
Along with stress relief, research is showing that focused breathing could be an approach toward disease prevention. Herbert Benson addresses this belief in his 1975 book The Relaxation Response. What Benson liked to call the “relaxation response” showed distinct physiological change. Decreased levels of metabolism, respiration, and heart rate were detectable after some clinical trials. Many stress-related disorders were thought by many laboratories to be cured with a focused breathing practice.
Focusing breathing is essential for the body, as one complete breath can rid many toxins. In stressful situations, it is scientifically proven that we change the way we are breathing to shorter, incomplete breaths. We tend to forget how to breathe correctly. This does not allow the proper materials to flow through our body and to fuel our many-body systems that also depend on the respiratory system.
...
The Divisions of Undergraduate Studies, and Enrollment and the Student Experience
White Hall, Syracuse NY New York 13244
315.443.9808 | falk.syr.edu/public-health
...