WILDCAT EDITION CAMPUS RECREATION
SPRING 2020
CAMPUS HEALTH
WHAT’S INSIDE: Surprising Ways Arizona Students Manage Stress .....................B1 Red Cup Q&A: What Is A Blackout?....B2 Do Less. Accomplish More. .................B2 10 Tips on Coping with COVID-19 Stress...................................B3 5 Tricks To Deal With Anxiety..............B4 NutriNews: What Type of Hungry Are You?..............................B5 3 Nutrition Tips for Night Owls ...........B5 Snacks: Some Good Ideas....................B5 What’s Your Fitness IQ? ......................B6 6 Ways You’re Probably Sleeping Wrong....................................B6 Weight Training: Building Muscle VS Toning.................................B7 Yoga for the Busy Student...................B9 3 Cool Things That Happen While You Sleep.....................B10 RX Safely ...............................................B10 What Is HIIT? ........................................B10 SexTalk: HPV Vaccine Update .............B11
LIVING WILD! SPRING 2020 WILDCAT EDITION
Editors: Carrie Johnson & Lee Ann Hamilton Art Direction: Andrew J. Maghielse Layout Design: Cynthia M. Callahan
FOR MORE LIVING WILD! VISIT:
livingwild.arizona.edu
CAMPUS HEALTH • CAMPUS REC
SURPRISING WAYS ARIZONA STUDENTS
MANAGE STRESS
By Carrie Johnson, MEd, CHES, Health Educator, Sr.
Stress is part of life and if you’re feeling stressed out, you’re not alone. You may be surprised (and hopefully inspired) by some of the ways your fellow Wildcats manage their stress.
Unplug. Take a break from your
phone, computer, iPad, and TV. If this seems daunting, try starting out with short breaks and work your way up to longer ones. Yes, it can be done and you will survive.
Talk It Out. Life is stressful and
sometimes you just need to vent. Talking with friends, or a more objective source such as a counselor, can be just what you need.
Break It down. Sometimes what is stressing us out is that we have so much to do! Decrease your stress by making a To Do list and then start at the top and check things off as you go. Pro tip: break down big “to dos” into smaller, more manageable pieces. Go Outside. Get away from your
usual surroundings and take a break in nature!
Stay Active. Whether it’s going for
a hike, a run, riding a bike, going to the gym, or practicing yoga, exercise is the leading way Arizona students manage their stress.
Sleep. The benefits of sleep are
enormous, including its natural ability to aid in stress management.
Find A Hobby. Cook. Read. Sing. Journal. Draw. Color. Craft. Do whatever makes you happy! Let It Go. You can’t change the
past, but you can change the future. Your energy will be better served by focusing on how you can move forward rather than ruminating about the past.
CAMPUS HEALTH REMAINS OPEN and continues to serve and support students both on and off-campus through virtual and in-person care. MEDICAL: (520) 621-9202 AFTER HOURS: (520) 570-7898 CAPS 24/7: (520) 621-3334
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Take a TECH BREAK.
Red Cup Q&A: What Is A Blackout? A “blackout” is a period of memory loss for events that transpired while drinking alcohol. This occurs because alcohol suppresses the activity of memory receptors in your brain. With low doses of alcohol, these receptors slow down, and with higher doses, they shut down almost completely. Basically, memory receptors in your brain get blocked with excessive alcohol intake. It’s not that you are forgetting what happened; you are actually not even forming the memory. There are two different categories of blackouts. One occurs when your memory is spotty, and you may be able to remember “bits and pieces” of your night out, but not all of it. The other is when you cannot remember any of your drinking episode. Why is this a problem? Blackouts usually occur when you engage in heavy drinking within a short period of time, which is dangerous. During a blackout you may not be in control of what you
are doing, and you may not be able to give consent to things you wouldn’t do if sober. You don’t even realize you are blacked out until you start to sober up, usually the next morning. Others don’t know you are blacked out either because you are awake during the episode. Although you may appear intoxicated, you are still functioning in that you remember who you are, your friend’s names, where you live, etc.
Do Less. h s i l p m o Acc More.
How to Avoid a Blackout
Determine in advance how many drinks you will have. Pace yourself. Don’t drink a lot of alcohol in a short period of time. Keep track of what you drink. This means no pulls from the bottle; instead drink beer or wine, or make your own mixed drink. Eat before you go out. Drink water before, during and after drinking alcohol to avoid blackouts and hangovers. Red Cup Q&A is written by the Health Promotion staff at UA Campus Health
By Carrie Johnson, MEd, CHES
With all of the demands on our time, many of us resort to multitasking. While multitasking may seem like a good idea, it actually divides our attention, slows us down, increases mistakes and stress, and even hurts our relationships. Follow these tips to accomplish more by doing less.
Peaceful Spirit MASSAGE & WELLNESS CENTERS
Technology allows us to be connected 24/7 but that doesn’t mean we have to be. Whether you’re socializing with friends or studying, be present in the moment and put away tech distractions. This will allow for more meaningful conversations and relationships and a greater learning experience.
TREAT YOURSELF after completing a task. Facebook, texting, hunger, socializing, and other distractions make for a great incentive to get tasks done. Allow yourself to have short breaks after checking off a task on your todo list. This will help you focus your energy and be more productive on the task at hand.
EXERCISE. From going for a walk, lifting weights, taking a fitness class, and practicing yoga there are lots of ways to be active. All of these activities reduce your stress, boost your mood, increase your energy, and help you sleep better!
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10 TIPS
Spring 2020 E-Edition
By Leslie Ralph, Ph.D.
This is a strange, uncertain time we’re in. Everything feels weird and, sometimes, scary. Counseling and Psych Services (CAPS) and Campus Health want you to know that we’re here to help you stay healthy in body, mind, and spirit. This is stressful in a lot of ways, but we’re all in this together, figuring it out, and there are, absolutely, things you can do to feel better.
Prevent the spread of Coronavirus (COVID-19)
1. Establish a simple and sustainable daily routine. Pay attention to the natural flow of your day and how it’s working for you. Are you finding yourself with too much unstructured time? Filling your time with projects or busy work? Checking email or the news when you’d normally be relaxing?
2. Keep your sleeping and eating on track. Keeping a sustainable, healthy routine also means engaging in healthy sleeping and eating habits. As best as you can, go to bed and wake up at the same time every day and eat consistent meals. Even though you’re inside a lot more, try to see the sun in the early morning and late afternoon. Sunshine does wonders for your circadian rhythm!
3. Make a fun to-do list. It might be hard to think of how to occupy yourself in a moment of high stress or boredom, so prepare yourself with a list of fun things. To make one, set a timer for 5-10 minutes and list everything you can think of that you enjoy doing from home, have wanted to try, or have access to. Make a wish list of books to read, movies to watch, skills to learn, or topics to study. When you’re done, review your list. Put a star beside those ideas that excite you the most. As best as you can, gather the resources you might need to easily begin one of these activities. Finally, schedule them–and don’t cancel on yourself!
4. Keep in touch with important people. Pick up the phone, write a letter, turn
ON COPING WITH COVID-19 STRESS
PREVENTION IS KEY.
Here are 10 ways we can all take care of ourselves during the COVID-19 pandemic.
Try to establish a simple and sustainable routine that includes periods of activity and rest. Include the important elements of life in your routine. Give yourself time for pleasant physical activity, intellectually and creatively stimulating endeavors, quality interactions with the people you care about, time for work or school, and quality time to yourself.
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WASH YOUR HANDS OFTEN with soap & water for at least 20 seconds or use an alcohol-based hand sanitizer.
AVOID TOUCHING your eyes, nose, & mouth with unwashed hands. AVOID CLOSE CONTACT with people who are sick.
STAY HOME if you are sick. CLEAN & DISINFECT frequently touched objects & surfaces.
COVER YOUR MOUTH & NOSE with a tissue or your sleeve (not your hands) when coughing or sneezing.
For up-to-date information on COVID-19:
HEALTH.ARIZONA.EDU off the news and reminisce about happy memories. Remember that it’s okay to talk about your feelings about the outbreak AND it’s also okay to NOT talk about it.
5. Give your pets lots of love. If you have pets, give them extra loving attention. Go ahead and do that now. (I’ll wait).
6. Identify your strengths. All of us can do this for ourselves. Remember that you’ve been through difficult times before AND you’ve accomplished great things. Think back to the difficult times in your life and your past successes with compassion and an open heart. Reflect on what you learned about your unique strengths.
7. Embrace the solitude and practice compassion. Most of us aren’t used to the social distancing lifestyle, and it’s one reason this whole experience is challenging. Try to take a little time every day to be quiet and still. Keep a diary, use a gratitude journal, stretch, or enjoy a quick meditation with soothing music. Even if you
just close your eyes and breathe for a minute, it helps.
MEDICAL: (520) 621-9202 AFTER HOURS: (520) 570-7898 CAPS 24/7: (520) 621-3334
Now, you might have noticed that the people around you are stressed, too. This pandemic is part of our shared human experience the world over. Even though we’re all seeing the same statistics and going through many of the same changes in daily life, we’re not all going to react the same way. Keep this in mind and try to offer everyone, yourself included, plenty of patience and compassion.
8. Forget about the outbreak for a while in the little ways you can. Give social media and the news a rest and enjoy conversations and activities that are COMPLETELY UNRELATED TO COVID-19. Let yourself laugh. Dance to your favorite songs. Dye your hair at home. Start a new hobby. Write a short story. Remember, you’re a full person with a variety of interests, ideas, and ambitions.
9. BUT, have a plan and use appropriate precautions. The pandemic is real, and there are serious risks to people of all ages. So, in the little ways you can, be prepared. While you don’t need to know all the details or have all the answers (none of
us do), a basic emergency plan can help
curb fears about what might happen if you or a family member gets sick, loses a job, or can’t access food, health care, or other essential services. If you’re worried about someone in your life, give them a call and ask how you can support them. Make a list of emergency contacts and talk to them about how you can support one another. Keep your doctor’s name and phone number handy, make sure your prescriptions and refills are up to date, and have other essential medical/ health resources on hand.
10. Finally, reach out for the support you need. This might come from friends, family, or someone in a helping profession. I know that asking for help can be hard, but you are SO worth taking care of. Campus Health and CAPS remain open to support students (please call before coming in!). To find out more about accessing services, visit health.arizona.edu, call (520) 621-9202 (medical), or call (520) 621-3334 (CAPS) . Take care, hang in there, and know that at CAPS and Campus Health, we’re rooting for your health and well-being.
5
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TRICKS
Q: What’s the top mental health problem for college students? A: Anxiety!
Anxiety
According to recent studies, nearly one in six college students have been diagnosed with/ treated for anxiety and more than 20% report that anxiety affects their academic performance. And right here at the University of Arizona, more than 60% of the students surveyed at Counseling & Psych Services (CAPS) said they came in for help with anxiety. If tension, worry, or even panic get in your way, know that you’re not alone and there’s something you can do about it. Try these 5 tricks to deal with anxiety:
BENEFITS OF
to
Deal With
By Leslie Ralph, Ph.D.
1. BREATHE. Take a
deep breath from your belly and exhale slowly to calm down and refocus your mind.
2. THINK SMALLER.
If you’re overwhelmed or stuck, break up large problems or tasks into concrete, bite-sized chunks.
3. WHAT NOW (NOT WHAT IF). If you’re
stuck in “what if,” worried thinking, refocus on what information, resources, and solutions are available to you now.
Need more help with anxiety? Walk into CAPS, or call (520)
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4. MOVE. Take breaks
during the day to move or stretch. Walking around the building, taking the stairs, jumping in place, or dancing to your favorite song can all help release pent-up anxious energy.
5. BE KIND TO YOURSELF. If you’re hard on
621-3334 to speak with a counselor.
yourself or worried about what others think, give yourself a big dose of kindness by remembering your strengths and encouraging yourself in a tough situation.
Spring 2020 E-Edition
WHAT TYPE OF
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HUNGRY
Humans experience hunger in a variety of ways. We don’t always stop to take the time to think about it, so let’s explore together! When we are stuck in diet culture, some think that being hungry is a bad thing. In truth, being hungry is NORMAL! It’s your body asking for something it needs, kind of like needing to go to the bathroom. What emotions or thoughts come up when we think we are hungry? Some examples could be fear, worry, question, and/or wonder. If we are really used to dieting, tracking our intake or creating a rigid “lifestyle” change, needing to stop and eat isn’t always welcomed.
Eat breakfast. This early
bird no-brainer can feel out of place for a night owl since breakfast is more like lunch. Regardless of the time on the clock, eat within 60-90 minutes of waking because waiting too long can lead to overeating later on. Late-risers tend to eat less protein and more
ARE YOU?
Hunger is sometimes stressful, “I don’t have time to stop and eat”, “I just ate, why do I need to eat again”, “I am not sure what even is good for me to eat right now.” These are all some inner thoughts or examples that come up when hunger strikes. A good question to start with might be. What does hunger even feel like? Do we know what hunger feels like in our own bodies, or do we only know what being ravenous or «starving» feels like. Well, if you were taught to ignore hunger, or cover it up with water, coffee or other distractions, then you might only recognize extreme hunger. So, let’s talk the FOUR types of
3 NUTRITION TIPS for Night Owls Humans If early-to-bed, early-to-rise isn’t your thing, consider yourself a night owl. Night owls not only tend to hit their stride later in the day, they eat more food later in the day. According to a 2017 Finnish study, early birds and night owls eat about the same amount of total daily calories, but owls eat less protein and more sugar, fat and alcohol, especially on weekends. They also consume 20% of total calories after 8pm--an eating pattern associated with increased risk of weight gain and heart disease. Here are three ways night owls can fly right to avoid health and diet pitfalls.
Living Wild! • B5
sugar and fat, so aim for a combo of nuts or yogurt with fruit, a fiber rich cereal with milk, or eggs and whole grain toast to kick off your day.
Limit alcohol. On average, night
owls drink twice as much as early birds, which can result in weight gain and poor food choices. Limit the total amount of alcohol, be sure to account for the 100-150 calories in each serving, and avoid late night drive-through burritos to help control weight!
Find the right pattern. Our
society may seem better suited for morning types, but a night owl’s health can thrive in an early bird’s world! Figure out what works best for you with respect to mealtimes and exercise. Eating a heavy meal at the end of the day? Try eating your largest meal in the middle of the day. Have more energy at night? Hit the treadmill or the pool after dark. When it comes to improving health, one size does not fit all!
NutriNews is written by the Health Promotion staff at UA Campus Health
hunger and then maybe we can give ourselves a little grace. 1. Physical hunger: I can feel it in my stomach or my body in general. 2. Brain hunger: Eating for more psychological or practical reasons, not physical ones (eating at a certain time or at a party, when food looks or sounds good, but you’re not physically hungry). 3. Heart hunger: This one is more about emotions, eating to soothe or to celebrate. 4. Taste hunger: Wanting a specific taste or “feeling” like tasting something sweet.
Now that you know these, know that no one type is better than the other and they don’t always happen independently. I can be physically hungry and desire a specific food based on my thoughts (physical + brain hunger). Consider getting curious about what types of hunger you honor or don’t throughout the day. This might be an opportunity to learn about our patterns. Happy eating! Reference: Intuitive Eating book by Evelyn Tribole and Vincci Tsui’s The Mindful Eating Workbook, a lovely compliment to an Intuitive Eating practice.
NutriNews is written by the Health Promotion staff at UA Campus Health
SNACKS: SOME GOOD IDEAS By Sarah Marrs, RDN, MS
Healthy snacks are essential for busy college students. They provide opportunities to eat health-promoting foods throughout the day while keeping your appetite in check! Here are a few quick snack ideas:
ALWAYS A GOOD IDEA •Whole grain crackers and hummus • Greek yogurt drizzled with honey • Apple slices and natural peanut butter • Cherry tomatoes or grapes and string cheese • Homemade trail mix: 1 c. cheerios, ¼ c. raisins, ¼ c. nuts • 5 small pretzels with 1 Baby Bel® cheese • Whole grain toast and peanut butter with 1 cup low-fat or fat-free milk
SOMETIMES A GOOD IDEA • Sweets and desserts such as doughnuts,
cookies, ice cream, candy, or chocolate bars • Muffins or pastries • Sugary cereals or pop-tarts • High fat foods such as potato chips, french fries, or other fried foods • Highly processed foods such as microwave chicken nuggets or pizza rolls
This list is by no means exhaustive. Use your imagination to create your own snack favorites. As with everything, moderation is the key to smart snacking. If you are going to indulge in less nutrient-dense snacks, consider having them sometimes versus daily.
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Spring 2020 E-Edition
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What’s Your
6 WAYS
FITNESS IQ? YOU’RE PROBABLY SLEEPING WRONG By Campus Recreation Staff Member
Take this test and see where you rank! 1. There are 5 components of fitness. Which of the following isn’t one? A. Body composition B. Aerobic exercise C. Flexibility D. Warm up E. Muscular strength F. Muscular endurance
2. How many cardio sessions should you aim for each week? A. 1-2 B. At least 3 C. Every day
3. How much water should you drink during a workout? A. Whenever you feel thirsty B. Depends on how hard you work out C. 8 ounces every 15-20 minutes D. 16 ounces every 15-20 minutes
4. When is the best time to stretch? A. Before you workout B. After you workout C. Any time of the day
By David Salafsky, MPH, Director Health Promotion
1)
Less is less.
2)
Inconsistency. If you have different bed and wake times throughout the week, that irregularity plays havoc with your sleep schedule. Go to bed and wake up at roughly the same time, every day of the week.
Most of us need 7-9 hours each night. If you are getting less (and there’s a good chance you are) you need to build more sleep time into your schedule.
It used to be that when you were tired, you went to bed. What could be easier than that? Well, apparently killing time in the bottomless content of our phones, Snapchat, and Netflix. Think about this: right now, there are more reasons to stay up and swipe than ever before. That’s a problem because there are too many aspects of our health that depend on getting enough good quality sleep. Here are 6 ways you’re probably sleeping wrong – and what you can do about it, starting tonight:
Sound hard? Not compared to studying, working, and playing without enough quality sleep. 3)
Bringing your phone to bed. Need we say more?
4)
Using an alarm to wake up.
5)
Long naps.
6)
Treating sleep as a luxury.
It seems crazy, but if you are getting enough sleep, you won’t need to set a morning alarm on your phone. Pro-tip: try this on weekends first.
If you wake from a nap wondering what day (or year) it is, you’re napping too long. Short power naps (10 min.) are best, but are not a substitute for getting enough sleep at night.
Sorry, but sleep is kind of a big deal. Treat it as such and you will reap its rewards: better health, better mood, and better focus. Can Snapchat do that?
Fitness IQ Answers: 1 - D. You should consider these 5 compo-
nents of fitness when creating your fitness program: body composition, aerobic fitness, flexibility, muscular strength, and muscular endurance. Not sure where to start? We’ve got Certified Personal Trainers that can help you out!
2 - B. When it comes to cardio, aim for a
minimum of 3 days per week with no more than 2 days between sessions. Campus Rec’s Group Fitness pass can help you achieve this fitness goal with classes every day of the week!
3 - C. During one hour of vigorous exercise,
You are stronger than you believe.
the average person loses one quart of water through sweat! You stay hydrated by drinking water before, during, and after your workout.
4 - B. You should always warm up your
muscles before you stretch to prevent injury.
Source: SparkPeople.com Campus Recreation is here to help you with all of your fitness and wellness goals. Check out our website, rec.arizona.edu, for programs that will help you achieve these fitness goals and so much more!
HEALTH.ARIZONA.EDU/STRONGERTHAN
Spring 2020 E-Edition
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WEIGHT TRAINING: Building Muscle VS Toning
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Wherever you are Wherever you are ...we’re here for you. ...we’re here for you.
By Jacob Minnis, Fitness & Wellness Coordinator, Campus Recreation Toning has been a buzzword in fitness since the dawn of time, but when asked what toning means, many people draw a blank. Most people visualize toning as an increase in muscular definition. Our muscles can do two things: get bigger (hypertrophy) or get smaller (atrophy). There is no difference between “toning” the muscle and having muscle size increase. The word toning is used instead of muscle building because some might have a fear of muscular size and getting too “bulky”, which I can tell you, is not very easy to do. In order to see more muscular definition, there either needs to be an increase in muscle mass, or a decrease in body fat. To decrease body fat, individuals should adjust their diet accordingly with regular physical activity. If you are looking to increase muscle mass, there are multiple methods; the one most researched is 2-5 sets of 10-15 repetitions with a weight that is challenging in that range. The health benefits associated with gaining muscle mass are numerous. Demonizing muscle building for any gender or body can cause negative body image issues in society. Instead, we should think of gaining muscle as positive and encourage individuals to participate in any form of exercise they enjoy.
CAMPUS HEALTH CAMPUS to HEALTH continues continues to serve serve && support support students students both both on on&& off-campus off-campus through through virtual virtual &&in-person care. in-person care. MEDICAL: MEDICAL:(520) (520)621-9202 621-9202 AFTER AFTERHOURS: HOURS: (520) (520) 570-7898 570-7898 CAPS CAPS24/7: 24/7:(520) (520)621-3334
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Engage Safely Use Responsibly
n o n o i ormat
f n i r o F
Getting Tested
Get information on where to get tested for STI/HIV
a program of
Finding Mental Health Professionals
Get connected with a therapist or support group to get the conversation started
How to harm reduction Support Friends
learn ways to reduce risky behavior
Learn how to speak to your friends so that, they too, can be safe
t a e t i s b e w r y u r o o t t i s s r u vi o y / g r o . f a a s
Spring 2020 E-Edition
YOGA
Living Wild! • B9
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for the
BUSY STUDENT
As a student, it can be easy to get bogged down in the school grind and not take the necessary time to relax and unwind from your crazy schedule. Although yoga is great for improving flexibility, balance, and strength, it can also improve your posture, increase your blood flow, boost your immunity, regulate your adrenal glands, and help you focus and sleep better! If you find yourself crunched for time but still needing to relax and unwind between classes and group project meetings, give these quick yoga poses a try.
CAT & COW These poses will help mobilize your spine creating an increase in energy. Be sure to keep your knees directly under your hips and your hands directly under your shoulders. Work on creating a deeper curve through your spine each time you switch from cat to cow and back.
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By Campus Recreation Staff
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DOWNWARD DOG
For a full yoga experience, check out the many yoga offerings at Campus Rec!
This pose will release tension through the backs of the legs and increase blood flow to your brain. Make sure your hips lift towards the sky and you push evenly through both hands. Try bending one knee at a time to deepen the stretch on the other leg. Continue to switch as if marching your feet.
As with any yoga practice, much of the benefit comes from focusing on your breathing. So throughout all of these poses, be sure to pay attention to your inhales and exhales making them slow and controlled. Deep, focused breathing helps to increase your vital energy and calm your nervous system.
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B10 • Living Wild!
Spring 2020 E-Edition
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3 COOL THINGS
By Campus Health Service Staff Member
that happen when you
SLEEP
Here are some tips to RxSafely: • ASK the Campus Health Phar-
macy if you have questions regarding your medication (OTC or prescription): patient education is always free!
• TAKE your medications as pre-
scribed. Do not share prescription medications with others – this can have unintended consequences (such as overdose), and is illegal.
By Carrie Johnson, MEd, CHES
Getting enough sleep each night is just plain awesome for your emotional and physical health. So what really goes on while we sleep? A lot. Here are 3 of the many cool things that happen while we sleep: 1. MEMORIES ARE STORED. The brain forms new memories, consolidates older ones, and makes connections between older and more recent memories. This helps us to store the new information we received and enables us to better recall it later. 2. IMMUNE SYSTEM IS BOOSTED. The production of certain proteins (which helps fight disease) increase while we sleep. Many studies have shown that sleep deprivation leads to a decrease in white blood cell count (cells that are integral to our immune system defense and response). Getting enough sleep plays an important role in our ability to fight off, fight, and recover from infections and illnesses. 3. APPETITE IS REGULATED Hormones have an effect on our feelings of fullness and hunger. As a result, not getting enough sleep can lead to weight gain, in part due to late night snacks and meals. Experts recommend getting between 7-9 hours of sleep per night. In a perfect world, you would sleep until you wake up on your own (without the assistance of an alarm clock). But since we don’t live in a perfect world, try these tips to help you sleep better!
GET GOOD SLEEP. BENEFITS: • • • • •
Improves stress management Sharpens concentration & memory Boosts immune system Enhances emotional & physical health Increases energy
TIPS: • • • • •
Engage in regular physical activity Avoid late-day caffeine & nicotine Keep regular waking & bedtime hours Sleep in a dark, quiet room Keep naps short (45 minutes or less)
• DISPOSE of expired, unwanted
or unused medications safely in the Campus Health Pharmacy disposal box – no questions asked!
Why RxSafely? When improperly stored or disposed, medications: • flushed in the toilet or dumped down the drain can leach into the water supply, affecting municipal drinking water, seafood or crops. • thrown in the trash can harm children, pets and/or wildlife by accidental poisoning. • in unsecured locations (for example, unlocked medicine cabinets or desk drawers) are prone to misuse or unintentional overdose. We are happy to answer your questions regarding medications, safe disposal practices, and what types/ forms of medications are accepted in the Prescription Drop Box. For more information, please visit, or call (520) 621-6516.
Meds in the bin, Wildcats for the win!
The Campus Health Pharmacy, located on the ground floor of the Highland Commons Building, is available for your prescription (over 400 available) and over-the-counter (OTC) needs.
What Is HIIT? HIIT stands for High Intensity Interval Training. This style of training combines timed periods of intense effort with timed periods of recovery. HIIT has been shown to improve aerobic and anaerobic fitness levels, blood pressure, cardiovascular health, and reduce abdominal fat and body weight while maintaining muscle mass. Due to their high level of intensity, HIIT workouts are shorter than traditional, steady-state cardio sessions. Although HIIT workouts are shorter in length, they have been shown to burn more calories than longer, lower intensity cardio workouts, mostly due to the calories that are continuously burned after the HIIT workout is complete.
How to design a HIIT workout: • HIGH-INTENSITY INTERVAL: In this interval, you should be working between 80-95% of your max heart rate. This can be easily measured using a MyZone heart rate monitoring chest strap ($80 at UA Campus Rec). The MyZone chest strap provides much more accurate readings than a wrist heart rate monitor and should be used for the most reliable
measurement of working heart rate. This high-intensity interval could range from 10 seconds to 2 minutes in length.
• RECOVERY INTERVAL: In this interval, heart rate should fall between 40-50% of your max heart rate. This allows the body to recover and prepare for the next bout of high intensity work. • PUTTING IT TOGETHER: High-intensity intervals are paired with recovery intervals in ratios. The work-to-rest ratio can be 1:1, 1:2, 1:3, etc. For example, a 1:2 ratio could consist of a person completing 30 seconds of squat jumps followed by 60 seconds of rest. This would be repeated as many times as desired (typically 3-5 times total).
HIIT workouts are quick and efficient making them a great addition to any fitness routine. Begin by slowly adding intervals into your workouts and have fun adjusting the ratio, working exercise, and total rounds completed. You’ll never get bored with HIIT as the combinations are endless! Need help getting started? Check out a HIIT Group Fitness class at UA Campus Recreation!
Spring 2020 E-Edition
Living Wild! • B11
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HPV VACCINE UPDATE The vaccine to protect against Human Papillomavirus (HPV) is called Gardasil®-9. If you’ve already received the 3 shots of the original Gardasil® vaccine, you do not need any further Gardasil shots. HPV is the most common sexually transmitted infection in the US. Most genital warts are caused by HPV infection. There are 30-40 subtypes of HPV which can be sexually transmitted and affect the genital area. Gardasil-9 protects against 9 types of HPV. It continues to protect against the four HPV types found in Gardasil plus an additional five. This allows the vaccine to protect against 90% of the strains that cause cervical cancer, vulvar cancer, anal cancer, and genital warts. The vaccine will not protect against types to which the individual has already been exposed. Females who receive either type of Gardasil vaccine should still continue to have cervical cancer screenings, starting at age 21.
The FDA’s recommended target population for Gardasil-9 includes females 9-26 years old and males 9-21 years old. Ideally, Gardasil-9 should be given prior to sexual contact and possible exposure to HPV. Students 27 years old or older should discuss with their doctor whether or not to get the vaccine. Gardasil-9 is available at UA Campus Health. It is a highly effective vaccine given as three injections over a 6-month period to help prevent HPV infection. Developed by Merck, Gardasil-9 shots are given in the upper arm. Check with your insurance provider to determine if Gardasil-9 will be covered for you. Insurance benefits vary from one company to the next, so each shot may be covered in full (you pay nothing) or cost up to $178 per shot. No insurance? Merck has an assistance plan that will reduce the cost. For more info, visit www.cdc.gov or www.merckvaccines.com.
SexTalk is written by the Health Promotion staff at UA Campus Health
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Someone is Looking for You ! There IS a superior intelligence “out there” — and a loving one too. Your Creator wants you to acknowledge Him, and come to know Him and His ways. Don’t be deceived by evolutionism. All creation screams of intelligent design! The odds alone of DNA evolving are virtually nil. Evolutionism is the only “science” that denies the law of degeneration (entropy). God alone is the origin of life, and the true God wants/needs no one to take away life for Him – beware the “god” that does! God exists, and the Bible is His Word. What is unique about the Bible? For one thing, it is the only book with fulfilled prophecy (Isaiah 46:9-10). Test it yourself! For starters, try (current situation) Psalm 83 and Zechariah 12; (reformation of Israel after nearly 1900 years) Isaiah 66:8, Jeremiah 16:14-15, Jeremiah 31:710, Amos 9:9-15, Ezekiel 34:12-31, Ezekiel 36, and Ezekiel 37:21-22; (suffering/crucifixion of Christ) Psalm 22 and Isaiah 53; (future situation) Zechariah 13:7 - 14:21; (timing of the 2nd Coming of Christ) Joel 3:1-2, 2 Peter 3:8/ Hosea 5:14 - 6:2. “No one knows the day or the hour!” you cry? The Word says: 1Thessalonians 5:1-6. “Too hard to read and understand” you say? Try the KJV/Amplified/Complete Jewish parallel bible (biblegateway.com). “It’s all in how you interpret it” you say? The Bible, despite numerous transcribers over hundreds of years, is remarkably consistent/coherent and interprets itself. Our Creator is the actual author (2Peter 1:16-21). Beware of modern, liberal translations from “the higher critics” which seriously distort the Word! Finally, if there is a God, why is there so much evil? We have rejected God, and now see what it is like to live in a world where God has permitted us (temporarily) to rule ourselves. Give up your lusts, and come to your Creator and follow His ways (Jude 1:18-25). All that this world has to offer is as nothing compared to what He has in store for those who love Him (1Corinthians 2:9 , John 14:15) Isaiah 55:6-9!