Know Your Stress Zones

What are your stress triggers?

There is a theory that car drivers are more stressed out than truck drivers and that people who claim to be more attractive than average feel more stressed out than those who categorized themselves as average, according to the Huffington Post study.

The study, “How Stressful Would you Say Your Life is Right Now?” consisted of a focus group of 4,180 adults. It revealed that nearly one third of Americans say that they are “very stressed.” However, 83 percent said their lives were “somewhat stressful”. Most who are stressed are women and people in the higher income category.

Having a little bit of stress is not the end of the world. In fact the Huffington Post says stress provides us with energy and keep us aware of what going on in our lives. However, stress can be dangerous to our health. If left, can lead to heart disease, the number one killer of Americans, obesity, depression, ulcers, anxiety, and the list goes on.

In light of April celebrated as stress awareness month, the Huffington Post has launched a stress app for iPhone users, GPS for the soul. The app helps track stress levels using the variability of your heart rate and also helps you de-stress along with some personalized music, poetry and pictures of your loved ones bringing you back to your center.

Find Ways to De-Stress

One of the myths are that stress is inevitable. No! Stress is not inevitable. You are the boss of your stress. Exercise, sleep and diet is the key to getting rid of or not having stress at all. In fact, the Huffington Post research shows those who never ate fast food were never stressed.

Yoga is another option to help you de-stress. The study also mentions those who used to do yoga and stopped were the most stressed.

Start up a yoga routine or deep breathing exercises, eat some dark chocolate and don’t forget to get enough and the proper sleep.

If you are looking for a way to de-stress, the NDSU Counseling Center and F-M Dog Obedience School will have eight therapy dogs at 5-6:30, May 8, 2014, at the Main Library. Also for another opportunity to de-stress, the NDSU’s Equine Science program will allow students to visit horses 4-6 today in Shepperd Arena.

Photos and article written by: Peta-Gaye Clachar, Social Media Coordinator

References:

http://www.huffingtonpost.com/carol-j-scott-md/best-stress-zone_b_851184.html

http://www.huffingtonpost.com/2012/04/06/natural-stress-relief-national-stress-awareness-month_n_1405806.html

http://www.huffingtonpost.com/john-dick/stress-awareness-month_b_3163134.html

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Feb 7 is National Wear Red Day

By: Peta-Gaye Clachar-Social Media Coordinator

The American Heart Association states that heart disease is the number 1 killer of women in the United States and that the disease claims more lives than all cancers combined. February 7, 2014, is National Wear Red Day, which is an opportunity to take the pledge to wear red in support of raising awareness about heart disease and to fight against it.

National Wear Red Day has been around for more than a decade put on by the AHA and the National Heart Lung and Blood Institute to campaign against the disease that claims approximately 500,000 lives every year. The two organizations together help debunk myths, such as, men are more affected by heart disease than women. To this day people still believes so and as a result the AHA and NHLBI promotes Wear Red Day the first Friday in February every year.

Facts About Heart Disease:

• According to the AHA, one in three women die every year from heart disease, that is approximately one woman every minute.
• It is estimated that 43 million women in the United State is affected by heart disease.
• Ninety percent of women have at least one or more risk factors for developing heart disease.
• More women die from heart disease than men.
• Sixty four percent of women who died from heart disease had no prior symptoms.

The AHA suggests that people develop plans to keep your heart healthy.

For more information on heart disease and to check your risk factors visit the American Heart Association at http://www.heart.org or https://www.goredforwomen.org/home/about-heart-disease-in-women/

Photos by: Peta-Gaye Clachar

Cervical Cancer Awareness

By: Peta-Gaye Clachar, Social Media Coordinator

 

So, it’s cervical cancer awareness month. What does this mean?

According to Merck, every day in the United States at least 30 women find out they have cervical cancer. The human papillomavirus causes cervical cancer. Merck estimates that 80% of all women will have an HPV of some type in their lifetime. HPV infects the skin and mucus membrane of the body.

The Human Papillomavirus (HPV)

Knowing facts about the virus that causes cervical cancer is important in order to prevent it. NDSU Student Health Services nurse practitioner Jean Seltvedt said, there are over 100 types of HPVs, of which 30-40 affect the genital area. You can contract HPV through genital-to-genital contact, sexual intercourse, oral and anal sex. It is possible to have HPV and not know because it often has no signs and symptoms.

Getting the HPV vaccine, Gardasil, can help prevent most cases of cervical cancer. “It does not cure existing HPV infections or disease and is most effective when given before first sexual contact,” Seltvedt said.

Men can’t be screened for HPV, so it is important for males to get vaccinated to lower your risk of HPV. “HPV vaccine (Gardasil) can protect boys and men against the HPV types that cause most genital warts and anal cancer,” Seltvedt said. Seltvedt recommends that persons get the HPV vaccines as early as 11 years old to age 26, which is given in a series of three doses.

*The Center for Disease Control’s Advisory Committee on Immunization recommends girls and women get routine HPV vaccinations to prevent cervical cancer.

So how do you know if you have cervical cancer?

Cervical cancer is detected through a pelvic exam or Pap test. Pap tests detect early signs of cervical cancer and changes to the cervix. Some of the symptoms of cervical cancer are:

• Increased or unusual discharge from the vagina
• Spotting or light bleeding when you are not menstruating
• Pain or bleeding during sex
• Post-menopausal bleeding
• Long menstrual bleeding and heavier than usual

 Treatment of cervical cancer is usually provided through surgery, radiation and chemotherapy.

The American Cancer Society recommends that women get a pap test every three years. ACS recommends “co-testing,” that is, women, ages 30-65, get both HPV test and Pap test done to decrease their risk of cancer. If both tests are normal, then these tests do not need to be done again until another five years. If only the Pap test is done, ACS recommends getting it every three years.

So who is at risk for cervical cancer?

Women are at risk if they are:

• infected with human immunodeficiency virus (HIV)
• users of birth control pills for a long time
• infected with HPV
• smokers
• eating a diet rich in fruits and vegetables
• a part of a family with history of cervical cancer
• unable to have regular screening

Be well inside and out, get yourself talking, and get yourself tested (GYT). Call the Student Health Services at 701-231-7331 to set up an appointment for a Pap test and to get the HPV vaccine. Include it as part of your New Year’s resolution to be healthy and well.

Reference – cancer.org; prevent cancer.org, Merck, NDSU Student Health Services

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Keep Weight Loss Simple In 2014

Three weeks into January and New Year’s resolutions are well under way. The goal at the top of many 2014 lists is to shed a few pounds. It is fairly common knowledge that to accomplish this goal it is necessary to cut a few calories and exercise. But do we know how many calories to cut from our diet or burn in each work out?

The NDSU Wellness Center dietician Janet Brown puts it simply, “Weight loss is simple math, energy in needs to be less than energy out.”

An attainable weight loss goal to aim for is 1-2 pounds per week. There are 3,500 calories in one pound of fat, which equates to a deficit of 500-1,000 calories per day (500 x 7 = 3,500), in order, to lose 1-2 pounds per week. This deficit can be achieved through a lower calorie diet, regular exercise, or a combination of the two. To put it into perspective a few simple examples of energy intake/expenditure are provided below.

Energy Intake/Expenditure	Calories
Snickers	250
1 Oz. Almonds	170
1 Cup Mixed Veggies with 2 Tbsp. Ranch	175
Walking/Running 1 Mile	100
Zumba Class	360-530/Hour
Indoor Cycling Class	480-1,720/Hour

Using the table of energy intake/expenditure examples you can see that walking/running 5 miles (500 kcal) per day OR cutting out 2 Snickers bars (500 kcal) per day equates to losing 1 pound per week; while a combination of the two equates to losing 2 pounds per week. There are many ways to personalize your plan to achieve your goal – whichever way you spin it make sure energy expenditure is higher than energy intake and you will be on your way to achieving your 2014 resolution.

If you need tips on setting S.M.A.R.T. goals see blog post: “Staying Committed to Your New Year Resolution.”

https://ndsuwellnesscenter.wordpress.com/2014/01/01/staying-committed-to-your-new-year-resolutions/

Track your calories with free apps on your phone!

Myfitnesspal

LIVESTRONG.COM

Calorie Count

Lose It!

School is Back in Session

By: Peta-Gaye Clachar, Social Media Coordinator

 

It is exciting to return to school after a much needed holiday. We reunite with friends; catch up on what’s new, as well as to find out what changes our school made during the break. We get to take advantage of the upgrades and progress to start another adventure in learning.

Although exciting for some, it is not uncommon to feel stressed at the beginning of a new semester. The financial obligations, long booklists, and transitioning into a new environment can bring on some culture shock. Whatever your stressors, let me give you some tips to put your semester into gear while implementing the seven dimensions of wellness—emotional, occupational. physical, intellectual, environmental, spiritual and social.

1. EMOTIONAL

Set Your Clocks- Start a bedtime schedule. Having a set sleep schedule sets a pattern for your bodies to adapt to routine. You may find that you feel tired at the same time every day. Your circadian rhythm is your body’s clock and tells your body when to feel hungry, sleepy, etc. Essentially, if you go to bed at the same time every day, your body tends to wake you up at the same time and you can do away with the alarm clocks. Your body becomes your clock.

2. OCCUPATIONAL

   

Stay Organized- Stay ahead of the game by planning. Get a planner and jot down those important dates for quizzes and deadlines for homework. This acts as a reminder and gives you ample time to prepare before that due date. Staying organized help you develop good time management skills.

3. PHYSICAL

Be Well Inside and Out. Be Active and stay hydrated. Exercising will give you the energy needed to sustain you throughout the semester.

Get Vaccinated:

As we reunite with our friends we will come in contact with air-borne illnesses and other contaminants. According to the Centers for Disease Control and Prevention, flu activity usually peaks nationwide in January or February. Getting a flu shot reduces your risk of the getting the virus.

Find out what other vaccinations are right for you. The NDSU Student Health Service recommends students get the human papillomavirus (HPV) vaccine, which also is useful to guard again cervical cancer.

4. INTELLECTUAL

Eat, Eat, Eat-Have you ever heard of brain food? Eating smart and frequent will speed up your metabolism. Eat foods that feed your brain, like nuts, avocadoes, and fish. Antioxidants and vitamin C boosts your immune system. Also, meal planning is a great time savers and promotes making healthier food choices.

5. ENVIRONMENTAL

Wash Hands and Sanitize- Viruses and bacteria are all around us. They are in the air, on door handles, computer keyboards, desks, etc. The CDC states that washing our hands vigorously with soap for 20 seconds to prevent the spread of illnesses. Using an alcohol-based sanitizer is also useful against bacteria and cross-contamination.

                                                                       6. SPIRITUAL

Meditate and Breathe– A good way to relieve stress is to engage in deep breathing. Doing so releases toxins and strengthens your immune system. When you feel stressed, take a break and meditate for a few minutes with some deep breathing exercises.

 7. SOCIAL

Get Involved- Clubs are a great way to meet people and make friends. One of the benefits of socializing is that it promotes diversity, which helps to break a lot of stereotypes about people and cultures.

Learn about the different amenities offered at school and take advantage of them. The NDSU Wellness Center provides a wide array of intramurals and exercise classes that are fun and keep you active, fit and a great place to make friends. To see a list of the amenities the NDSU Wellness Center offer go to: http://www.ndsu.edu/wellness/.

-Peta-Gaye Clachar (NDSU Student)

Happy New Year

#HappyNewYear!!!!! Wishing you a #2014 filled with #health and #wellness.

Wishing you a 2014 filled with health and wellness. Click on the picture and watch the animation.

Staying Committed to Your New Year Resolution

At the start of each year comes with those resolutions we set for ourselves. “I want to lose weight; I want to be healthy; I want to exercise more; I will quit smoking and stop chewing tobacco.” Sounds familiar? While these resolutions are good, each person and situation is different. Each individual must set goals that are realistic in order to follow through with them. According to Rory Vaden’s 2012 “New Year’s Resolutions Survey,” approximately 31% quit following through on their resolutions within a month. Vaden’s study showed that you are three time more likely to follow through with your resolution if you make it pass the 30-day mark.

To succeed, you must be S.M.A.R.T. about your resolution choice. Set one resolution that you can keep instead of making a list. Your goal must be: specific, measurable, attainable, realistic and timely. 

Specific: Losing weight is the number one new year’s resolution on our list each year. But if your intention is to lose, be more specific than just saying: “My resolution is to lose weight.” Say: “I will lose 1-2 pounds per week.” 

Measurable: Based on your resolution choice and your doctor’s recommendations, set a criteria in order to  calculate your progress, which helps to keep you motivated.

Attainable: First, in order to be specific and measure your resolution goal, ensure it is attainable. Make a plan.  Know what resources will be necessary to meet your goal. Doing this ahead of time shows the problems that may  occur and whether they can be resolved. If the lumps and kinks cannot be ironed out, then your plan is  unattainable.

Realistic: You must be realistic in selecting your resolution so you don’t set up yourself to fail. Set out your  objectives, based on realistic guidelines you can attain. However,if your resolutions is to exercise, please  consult your physician before setting guidelines.

Timely: Setting a time-frame helps you to monitor your progress better. It also sets a sense of importance and urgency and gives the feeling of accomplishment when you are done.

Here are Seven Simple Resolutions

1.      I will swap soda for a glass of water
Have you ever heard the term “Water is Life?” Sixty percent of our body is made up of water. Water is needed to keep your body hydrated and your brain functioning properly. See more on the importance of water at: https://ndsuwellnesscenter.wordpress.com/2013/12/17/the-importance-of-drinking-water/

2.      I will wear a pedometer
Wearing a pedometer encourages people to ‘take more steps,’ lose weight, and exercise more. According to a 2009 Harvard Health Letter, pedometer users are more likely to take more steps than nonusers. A common target is 10,000 steps per day, which is equivalent to five miles.

3.      I will include strength training into my exercise routine
Mixing up your exercise routine can make workout fun. Include cardio, strength training and aerobics as part of your weekly exercise routine. Grab a friend and go walking, skateboarding, or biking. However, you can visit your wellness center gym if the weather conditions are not favorable. Join its yoga class. The NDSU Wellness Center have programs that will fits your lifestyle and exercise choices. See what is offered: http://www.ndsu.edu/wellness/fitness/

4.      I will get better sleep
It is recommended to get 8 hours of sleep. Getting enough sleep improves memory. If you are trying to learn a concept, or prepare for an exam, you perform better at learning if you get sufficient sleep.  Overall sleep makes you feel better and maintain a healthy weight.

5.      I will not miss a meal
Being hungry tend to make us over eat. Skipping your meal puts you at this risk. Eating small portions at various intervals throughout the days help speed up your metabolism. Make an appointment with our dietician, Janet Brown, (free consultation to students) to get on a meal plan and discuss eating smart and healthy. To schedule an appointment, call 701-231-5207.

6.      I will stress less
It useless stressing over some things, especially those that are permanent. Massages are helpful to reduce stress and help put you in a mood of relaxation. Nothing wrong with pampering yourself, as a resolution!

7.     Be a focused driver
Take the pledge, do not text while driving. Distracted driving accounts for many motor vehicle accidents. In fact drunk driving has decreased while texting and driving has increased. If the call or text is so important just pull over, send the text and then drive.

New Year resolutions don’t have to be a huge deal and as difficult as we sometimes make it.  The most important tool you need in order to follow through on your resolution, is discipline. With this ingredient, you will be able to attack those resolutions in a SMART way.

-Peta-Gaye Clachar, Social Media Coordinator

References:

http://roryvaden.com/blog/wp-content/uploads/2012/12/Rory-Vaden-NewsWorthy-Analysis.pdf http://www.health.harvard.edu/press_releases/pedometers-motivate-people-to-exercise

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http://www.health.com/health/gallery/0,,20459221_10,00.html