WILDCAT EDITION CAMPUS RECREATION
SPRING 2018
CAMPUS HEALTH
WHAT’S INSIDE: 3 Cool Things That Happen While You Sleep...................B1 Why Self-Care Isn’t Selfish.................B2 10 Ways to Stress More ....................B2 Road to Wellness: UA Fit Challenge.................................B3 New Year, Better You... Fight Stress with Exercise ..................B3 Defense Counts: Tatum Hopper’s Story........................B4 Swimming Lessons Could Save Your Life ..........................B5 Swimming Has Its Benefits................B5 SexTalk: Healthy Relationships .........B5 Do Less. Accomplish More ................B5 Snacks: The Good, Bad & Ugly ..........B6 Red Cup: How Many Drinks? ............B6 Good Drugs Gone Bad.......................B7 I’d Like To... I Want To... I Wish I Would....................................B7 Help! I Need Some New Friends.......B8 Unwind After Class.............................B8 Diet vs. Exercise for Weight Loss.......B8 Improve Cardiovascular Function.....B9 How To Avoid Plagiarism...................B10 SexTalk: Most Common STDs?..........B10 Body Positive: What Resilient People Do Differently ........................B11
LIVING WILD! SPRING 2018 WILDCAT EDITION Editor: Carrie Johnson Art Direction: Andrew J. Maghielse Layout Design: Cynthia M. Callahan
FOR MORE LIVING WILD! VISIT: bit.ly/UALivingWild CAMPUS HEALTH • CAMPUS REC
3 COOL THINGS
That Happen While You Sleep By: Carrie Johnson, MEd, CHES
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.
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.
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:
TIPS:
• Improves stress management • Sharpens concentration & memory • Boosts immune system • Enhances emotional & physical health • Increases energy
• 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)
B2 • Living Wild!
A SPECIAL SUPPLEMENT TO THE DAILY WILDCAT
Wednesday, January 17-Tuesday, January 23, 2018
10 stressmore WAYS TO
By David Salafsky, MPH, Director of Health Promo�on and Preven�ve Services
That’s right – you read correctly. We’re bombarded with the standard ways to stress less. But stress more? Now that’s a list worth reading – and avoiding!
Why SELF-CARE Isn’t Selfish
By: Carrie Johnson, MEd, CHES
“Put on your own oxygen mask before assisting others.” If you’ve ever flown on an airplane, you’ve heard this line as part of the safety spiel the flight attendants give just before takeoff. While it seems obvious when you’re on a plane to do this, it somehow loses our attention in every other aspect of our lives. When it comes to our overall health and wellbeing, we need to care for ourselves first before we are capable of really caring for (and helping) others. Life can be hard, really hard, and it can take a toll if we aren’t taking care of ourselves. Here are some ideas to get you started: • • • • • • • • • • •
Do something you enjoy every day Laugh! Get enough sleep Plan a fun activity with friends Curl up with a good book Go outside Listen to your favorite music Soak in the tub Eat well Take a break from technology Talk with a friend and/or counselor
When you practice self-care, you and everyone around you benefits.
Skip out on sleep. Yep, sleep Skipless out on means more stress. Burn sleep. Yep, less the midnight oil and sleep means more stress.you Burn will be depriving your the midnight oil and you will of one ofbody the key bebody depriving your of one of ways the key keeps stress it ways keepsitstress at bay.
Go nega�ve. Is your glass positive always half empty? something is the only way to move forward. Does every li�le thing turn into a HUGE annoyance? Look for the posi�ve angle Pursue perfection. instead: Weitalltakes strivenoformore A’s across work and makes life’s daily the board, the ultimate social life, and everything in between. challenges more manageable.
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at bay.
Drive your car at rush hour. Is there a more foolproof way to stress Drive your car moreat than being stuck rush hour. Is in traffic? Try biking, walking, there a more foolproof way to or taking the bus, when stress more than being stuck in possible. Or trywalking, a breathing traffi c? Try biking, or taking the bus, exercise (seewhen pagepossible. 4) if Ordriving try a breathing at rush exercise hour is if driving at rush hour is unavoidunavoidable.
9
But somewhere along the way, life usually happens. Keep things Hold on to everything. realistic and understand Similar to #6, but that with sometimes good enough IS good a twist. One thing we know enough.
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9 able.
Drink up! Sure, piling on the drinks mayDrink feel good the �me. up!atSure, pilBut we thatmay ing all on know the drinks feel good at the time. overindulging can But alsowe all mean know that overindulging hangovers, drama, canand alsoregrets. mean hangovers, S�ck to 1 or drama, and regrets. Stick to 1 2 drinks or less per hour or 2 drinks or less per hour if if plan you plan to party, and you to party, and enjoy enjoy the social benefits the social benefits without the without the headaches. headaches.
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Use Facebook to keep score. Who doesn’t Use media?Take Facebook to love social keepofscore. Who advantage Facebook’s doesn’t lovepower social to media? awesome connect, Take of Facebook’s by alladvantage means. Just don’t awesome power to connect, compare your ou�akes to by all means. Just don’t everyone else’s highlight compare your outtakes to reel. According to one study, everyone else’s highlight reel. the cure for “Facebook According to one study, the cure for “Facebook is Despair” is simplyDespair” less simply less Facebook and more Facebook and more “direct” social “direct” socialinteraction. interac�on.
76
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for sure: we can’t change the past. Some�mes le�ng go of old wrongs or hurts Why back (your Be ownstubborn. or someone down if you know else’s) or turning themyou intoare right? The problem is, someone something posi�ve is the with the opposite viewpoint only wayfeels to move forward. probably the same way. Life
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is an ongoing negotiation and a Pursue We little give and perfec�on. take goes a long way. all strive for A’s across
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the board, the ul�mate social life, and everything in between. But somewhere to plan. Do this along Fail the way, life usually and you will probably lose happens. Keep things sleep AND stress more. Twofer! realis�c andto understand Take the time create small tasks that some�mes good– you’ll that are actually doable enough IS good enough. feel a sense of progress and move
2
toward your goal step by step.
Hold on to • 520.621.6490 Go negative. www.health.arizona.edu Is your everything. Similar to glass always half empty?
Does every little thing turn into a HUGE annoyance? Look for the positive angle instead: it takes no more work and makes life’s daily challenges more manageable.
#6, but with a twist. One thing we know for sure: we can’t change the past. Sometimes letting go of old wrongs or hurts (your own or someone else’s) or turning them into
1
Don’t exercise. Who’s
got time, right? Physical activity, however you choose to get it, is the ultimate stress burner. Ever notice how everything seems a little bit better after a good workout?
Wednesday, January 17-Tuesday, January 23, 2018
A SPECIAL SUPPLEMENT TO THE DAILY WILDCAT
Join Campus Recreation on “The Road to Wellness” with the UA Fit Challenge beginning January 22. This free 30-day online wellness program is sponsored by 95210. All UA faculty, staff and students are invited to participate in this complimentary program to monitor daily habits, track health, and gain knowledge to help improve fitness and wellness! Take this opportunity to turn those New Year Resolutions into lifestyle changes.
95210 is a guideline for everyday living: 9 5 2 1 0
hours of sleep each day servings of fruits and vegetables daily hours or less of screen time hour of physical activity each day sugary beverages and tobacco
This wellness program is compatible with FitBit and Jawbone devices and helps track
sleep, fruit and vegetable intake, screen time, activity, weight loss and steps. Participants get to select which features to engage in and have access to the 95210 dashboard for easy tracking and motivational rewards. Take the UA Fit Challenge and travel down the road to better health and wellness. To learn more about the program and create a FREE account, visit https:// www.95210.org/UA.
New Year, Better You… Fight Stress with Exercise Stress is everywhere – at work, at school, in life! Start the new year off right and make the commitment to get or stay active. One of the many things an active lifestyle does is relieve stress. According to Active.com, exercise helps with stress in several ways: 1) Body systems practice working together which is crucial when dealing with stress. 2) Endorphins, the body’s natural pain killers, are released which lift mood and combat stress. 3) The mind relaxes and returns to equilibrium thrown off by stress as a result of the rhythm and repetition of an exercise routine. 4) Better sleep is achieved after a workout as a tired body helps breaks the cycle of tossing and turning due to stress.
Living Wild! • B3
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Learn more at our Open House on April 14 or check out our virtual tour at www.scnm.edu
UA students have access to the Rec Center as part of their student fees. For UA faculty and staff, Campus Recreation can help you get started with a FREE trial membership this month*. Let exercise help fight life’s stresses and open the door to a happy and healthier 2018. *UA faculty and staff who have never had a Rec membership before can sign up to get FREE entrance to the Rec Center for the entire month of January! This opportunity includes access to the Smart Moves Studio, a designated weight room for Faculty/Staff/ Grad Students, located next to the relaxing RecSPA just past the Front Desk. For those UA employees who have been a member in the past, but do not have a current membership, sign up anytime this month for a FREE 5-day punch pass. Stop by the Front Desk at the Rec Center to learn more.
ADMISSIONS@SCNM.EDU 480.858.9100 www.scnm.edu Tempe, AZ
B4 • Living Wild!
A SPECIAL SUPPLEMENT TO THE DAILY WILDCAT
Wednesday, January 17-Tuesday, January 23, 2018
Defense Counts:
Tatum Hopper’s Story Tatum Hopper is a playmaker and her story is the proof. She moves from strength to strength, never resting in the search for what she could do next. Tatum dwells in the realm of what’s possible, and not only that… she empowers others to do the same. Fighting through adversity. Not quitting. Not giving up. Not staying down. These phrases could apply to any one of the 30+ Club Sport teams affiliated with UA Campus Recreation, and to the hundreds of athletes comprising them. But they also apply elsewhere in the program. And to one tireless worker who strives for the best continually, not so much on the field, but rather, in the office. The Sports office to be exact. That’s where you can find Tatum Hopper most days. As a Student Coordinator, she has additional obligations at work, on top of taking 18 units as a student. However, her passion for athletics is not limited to a desk. Sports have been a part of Tatum’s life for a very long time. Tatum grew up around soccer. She started playing at the age of four; at eight she started going to her brother’s games. “My hero was my big brother,” she says. “He was the captain of the local high school soccer team.” Jake had made the varsity team as a freshman, and going into his junior season, he was named team captain. Tatum followed his games closely, even watching them at playoffs and then at the state tourney (where the team would ultimately finish as runners-up). Seeing all this galvanized her to follow in his footsteps. Tatum aspired to the same level of success, telling herself that she too would be a captain of her high school team by her senior year. And Jake supported her all the way. “Besides my parents, he was my biggest fan,” she says. Freshman year of high school, Tatum was on the JV squad. She made varsity as a
sophomore but sat the bench the entire season. Things changed her junior year. “I won Most Valuable Defensive Player and I was First Team All-Region,” she says. “The same awards my brother won his junior year.” Senior year, she was named team captain. Jake’s achievements in high school had not gone unnoticed by college coaches. His performances earned him offers to play soccer in college. But it was not to be. During his final high school season, he suffered a terrible injury after a slide tackle and his scholarship offer was revoked. Tatum was a prospect in the same fashion. Fresh off of a successful junior season, she had received offers to play from a number of colleges. And then, heartbreakingly... “Our first game of the [senior] season, I jumped up for a header and tore all the ligaments around my foot,” she says. “I only had the skin and tendons holding my bones.” Surgery for the Lisfranc fracture, as the injury is called, resulted in 2 plates and 6 screws placed in Tatum’s foot. Nerve damage along her foot prevented her from playing in the same way. Even after undergoing months of physical therapy. Her soccer career was over.
She doesn’t give up when things get difficult. And she credits her father with instilling this mentality…
“It was awful,” she says. Because of his own harrowing experience, Jake was able to relate to Tatum in a way that others simply couldn’t. He talked her though the mental and physical trauma that resulted from her injury. It’s easy to imagine someone giving up at this point. After improving to such a degree, and having such a bright future ahead on the horizon... to see all of this disappear so quickly could defeat a person utterly. But not Tatum. She doesn’t give up when things get difficult. And she credits her father with instilling this mentality in her. Though he would travel often and widely for work, he still made the time to attend every one of her regular season games in high school. “Even after I got hurt he’d still show up to the games, because I would go,” she says. Tatum also ran cross-country in high school, and she recalls a time when she wanted to quit the team. “He asked me if I would feel guilty, letting
my teammates down,” she says. “And I didn’t think about that.” She didn’t quit, and ended up medaling at the next event. Her father’s example and teachings helped Tatum build an unshakable resolve. Tatum doesn’t play soccer competitively anymore, but the game is still a part of her. And not just at the UA. Last winter break, she volunteered at an orphanage in Malindi, Kenya, a town about 70 miles northeast of Mombasa. The orphanage had a small courtyard and the kids would play soccer there. Or rather, the boys would; the girls would simply look on. Tatum gave them a di different idea. “I had a ball, and I passed it to them,” Tatum recalls. “Their faces lit up. A girl, playing soccer? That’s not a thing that happens.” Tatum got them to join in and play with her, showing them just what could be. They didn’t even speak the same language. “We were able to connect through soccer,” she says.
Wednesday, January 17-Tuesday, January 23, 2018
SWIMMING LESSONS COULD
Save Your LIFE
By: Marybeth Idoux, Assistant Director for Aquatics
Did you know that an average of 10 people in the U.S. die from drowning each day? A study by the American Red Cross found that 86% of Americans think they can swim, while only 56% can actually pass the five core swimming skills (water competency skills): 1. Entry – with total submersion 2. Recovery – to the surface and
remain there for at least one minute (floating or treading)
3. Orientation – position to be able
to turn 360 degrees and orient to the exit.
Living Wild! • B5
A SPECIAL SUPPLEMENT TO THE DAILY WILDCAT
4. Propulsion – level off and move on front and/or back position for at least 25 yards.
5. Exit – from the water Swimming lessons at Campus Rec can teach you these essential, life-saving skills.
SWIMMING
Has Its Benefits!
answers to your ques ons about sex and rela onships
Q. How do you build a healthy relationship? A. Great question! Building a healthy relationship is probably one of life’s biggest challenges, but the rewards are both defining and enduring. Clearly, there is no one way to make a relationship work, but they do share some common elements. We’ve all heard that trust and communication are essential, but the real key is finding everyday ways to establish and reinforce these connections with your partner. Think about how you convey your appreciation for each other in small acts – you may be surprised by how much they say. A good relationship isn’t always a bowl of cherries, nor is it predictably easy. Disagreements are inevitable, so learning to effectively address and resolve conflict is as important as sharing in the good times. And speaking of sharing, remember that interaction is a two-way street that requires both individuals to contribute. Give and take should refer to your sense of compromise, not the roles you adopt in the relationship. Also, try to keep things realistic with plenty of humor. Relationships that thrive tend to be based on down-to-earth expectations, not fairy tale myths. Your friend or significant other may not always be able to read your mind, fulfill your dreams, or constantly make you happy. Research tells us that having healthy relationships, both amorous and platonic, is good for our health. People with meaningful partnerships tend to have better support networks, which enrich our lives, and may even help us live longer. The UA Campus Health Service’s Oasis Sexual Assault and Trauma Services provides a variety of resources to students of all genders who are impacted by sexual assault, relationship violence, and stalking. Call (520) 626-2051 for more info. SexTalk is written by the Health Promotion staff at UA Campus Health
By: MaryBeth Idoux, Assistant Director, Aquatics
Did you know that swimming offers 12 incredible health benefits? Find out just what happens to the human body when you swim.
body: Builds muscles; reduces hypertension; burns up to 500 calories an hour; boosts lung capacity; helps regulate blood sugar.
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Well-being: Increases life longevity;
improves flexibility; reduces joint impact; improves heart and bone health. So get out there and start reaping the positive impact of swimming. Don’t wait for summer to get started... the water at the Campus Rec pool is always 82 degrees!
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B6 • Living Wild!
Wednesday, January 17-Tuesday, January 23, 2018
A SPECIAL SUPPLEMENT TO THE DAILY WILDCAT
SNACKS:
The Good, Bad, & Ugly
By: Sarah Marrs, RDN
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 and healthy snack ideas:
THE GOOD… • • • • • • •
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 cup cheerios, 1/4 cup raisins, 1/4 cup nuts 5 small pretzels with 1 Babybel® cheese Whole grain toast and peanut butter with 1 cup low-fat or fat-free milk
This list is by no means exhaustive. Use your imagination to create your own snack favorites. As with everything, moderation
Q
may be surprised that just 2-4 drinks in A. You one hour will land most drinkers above .08
blood alcohol concentration (BAC). An individual’s BAC depends on four factors: weight, gender, time, and strength of the drinks. While you can control how much and how fast you drink, weight and gender aren’t changeable in one evening.
is the key to smart snacking. If you are going to indulge in not-so-healthy snacks, eat a smaller amount and not very often.
A standard drink is 12 ounces of beer, 4 oz. of wine, or a 1-ounce shot of 80-proof liquor (40% ethanol). Every standard drink that a 140-pound woman consumes will raise her BAC .032. So, 3 drinks x .032 puts her at .96, which is over the legal DUI limit of .08 for those 21 and older. Every standard drink that a 180-pound male consumes will raise his BAC .02. Four standard drinks would put him right at .08. To see how weight and gender affect BAC see the tables below:
THE BAD & UGLY… • • • • •
How many drinks on average will get you to the .08 limit or above?
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
Women BAC/drink 100 lbs. .045 140 lbs. .032 180 lbs. .025
Men 140 lbs. 180 lbs. 220 lbs.
BAC/drink .026 .020 .017
Why such a big difference in how alcohol affects men and women? Weight is big factor. Females generally weigh less than men and they have less alcohol dehydrogenase (the liver enzyme that metabolizes alcohol) than males. Men typically have more muscle mass than women – which helps dilute alcohol in the blood stream. To stay safer when drinking alcohol, it’s recommended that women limit themselves to one standard drink an hour and men limit drinks to one or two drinks per hour. With moderate drinking, you likely will have better times, better memories, and fewer regrets.
Got a ques�on about alcohol?
Email it to redcup@email.arizona.edu
The Red Cup Q&A is wri�en by Lynn Reyes, LCSW, LSAC, David Salafsky, MPH, Lee Ann Hamilton, MA, CHES, and Spencer Gorin, RN, in the Health Promo�on and Preven�ve Services (HPPS) department of the UA Campus Health Service.
Get the latest RedCup Q&A delivered to your inbox every Tuesday!
9
www.health.arizona.edu • 520.621.6490
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Wednesday, January 17-Tuesday, January 23, 2018
GOOD DRUGS GONE BAD By: Christi Castillo, MPH and Melanie Fleck, MPH, CHES
Y
You’ve probably heardheard a story of a friendthat using someone else’s Adderall is impac�ng college ou’ve probably a story students on The of a friend else’shave used to help them study.using Or someone maybe you pain pillsUniversity that were from of Arizona campus: Adderall to help them study. Or a family member’s medicine cabinet. Both of these scenarios describe prescrip�on drug misuse. maybe you have used pain pills that were an issue impacting college students onout The of Arizona Check theUniversity table below for from athat familyismember’s medicine cabinet. campus: misuse. drugs commonly misused by UA students: Both ofprescription these scenariosdrug describe an issue
THE GOOD*misused THEby NOTUA SO students: GOOD** drugs commonly STIMULANTS
(Adderall, Ritalin, Concerta)
PAIN PILLS
(Percocet, Oxy, Vicodin)
SEDATIVES
(Valium, Xanax, sleeping pills)
O�en prescribed for ADHD, can help increase the ability to concentrate and focus.
Side effects include headaches, nausea, a loss of appe�te, trouble sleeping, irritability, and changes in mood.
Treats moderate to severe pain.
Misuse can lead to dependence. Especially dangerous when combined with alcohol.
Treats anxiety, panic disorder, and/or insomnia.
Misuse can lead to addic�on and abuse, and is also dangerous when combined with alcohol.
*THE GOOD: When used as prescribed by a doctor **THE NOT SO GOOD: Using someone else’s prescrip�on, taking the incorrect dose, or taking it at the wrong �me intervals Your health is important. Eat well, exercise, and get enough sleep! Share concerns about your concentra�on, anxiety, stress, and pain with your doctor.
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The take-away message? They are the professionals that can make sure you’re receiving the correct prescrip�on and dosage that’s right for you.
Your health is important. Eat well, exercise, and get enough sleep! Share concerns about www.health.arizona.edu your concentration, anxiety, stress, and pain with your • 520.621.6490 3 doctor. The take-away message? They are professionals that can make sure you’re receiving the correct prescription and dosage that’s right for you.
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I’d Like To... I Want To... I Wish I Would... By: Dana Santoro, Assistant Director, Fitness & Wellness It’s never too late to find that balance in your life to feel well and happy! No need to wait for motivation to come knocking on your door (the notion of “motivation” is really just a buzzword created to give us an “out” when we fail to prioritize effectively). Here are three powerful ways to start living extraordinarily right now!
1. Re-define Motivation.
Start embracing motivation as the necessity to act. How would taking action on this affect the aspects of your life that you value? What happens to those things if you don’t take action?
2. Ready, Fire, Aim.
Tired of thinking and planning? Take action by creating a non-negotiable endpoint and then figuring out how to get there. How can you hold yourself accountable? Aim your energy at making it happen.
3. Supercharge Your Environment.
The environment we choose to place ourselves in has a huge bearing on who we are and reinforces our beliefs, whether proactive or detractive.
To live an extraordinary life in line with your values and beliefs, you have an obligation to take action on your dreams. Act with purpose!
B8 • Living Wild!
A SPECIAL SUPPLEMENT TO THE DAILY WILDCAT
HELP! I Need Some NEW FRIENDS
Unwind After Class
By: Lee Ann Hamilton, MA, CHES, Assistant Director Health Promotion
By: Campus Recreation Marketing
Ever feel annoyed after hanging out with your friends? Do you feel like your friends are bringing you down? Are they “taking” more than “giving”? Many first year students easily make new friends when arriving on campus, only to learn they don’t enjoy their new acquaintances as much as they did at the beginning of UA life. If that’s how you’re feeling, it may be time for you to change directions and make some new connections. But, how? You’ll increase your chances of meeting and making new friends by pushing yourself outside your comfort zone. Make an effort to go to events on campus (athletic events, residence hall events, music recitals, Mall events, free movies, etc.). Get a job on campus. Join a club. Talk to people in your classes. Invite a classmate to grab lunch at the Union. Set up a study group. Go discover the turtle pond! Making the first invitation may seem intimidating, however, it can be the first step to a lasting friendship. If you live with your family or live in a house off-campus, it’s more challenging to meet people and will require more energy on your part. Push yourself to try new activities and visit new places on campus. Make it a point to “hang out” on campus for an hour or two, rather than leaving right when classes are over. It’s clear that you aren’t going to meet
Here are some tips to relax and de-stress after a long day of classes:
1. Get Active. Spend 30 minutes doing what you love, whether that’s yoga, running, or playing a sport.
2. Meditate. Take a few minutes to sit
down, close your eyes, and breathe.
3. Listen to Music. Your favorite jam is bound to help you relax!
4. Sleep. Take a short nap to recoup
new people if you stay at home in your room or walk around campus with earbuds in, staring at your phone. Unplug from technology and dare to make meaningful personal connections. It’s what humans crave.
and get some energy back.
5. Cook. Try a new recipe that you’ve been wanting to make.
Your “future friends” are out there! Look for them wherever you see students: in classes, at jobs, in groups, at events, etc. You have everything to gain and, in the words of the great Wayne Gretzky, hockey player, “You miss 100% of the shots you don’t take.”
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Wednesday, January 17-Tuesday, January 23, 2018
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6. Get a Massage. The RecSPA within
the Rec Center provides this service.
DIET vs. EXERCISE For Weight Loss: Which Is More Important? By: Gale Welter Coleman, MS, RDN, CEDRD, CSSD
What has the most impact for weight loss, diet or exercise? Diet wins! People start working out to burn calories and become frustrated when their weight doesn’t budge. This happens for the following reasons: • • •
youtube.com/uacampushealth @UACampusHealth
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We eat calories (much) faster than we burn them. It takes just minutes to eat a 200 calorie sports bar or sweetened coffee drink, but it would take one hour of walking or 30 minutes of jogging to burn them off! We eat more than we need every day. With an abundance of food and the addition of stress/boredom/old habits, we eat more food than we realize or admit and overestimate calories burned. The result? No weight loss... and frustration. We eat lots of processed and high-sugar foods. These foods are more easily stored as fat, while whole and high fiber foods are more readily used for energy. We expect quick fixes using short term diets. Weight loss is complicated and best done with small, sustainable changes that reduce daily intake by 300-500 calories. For “how-to” ideas, go to health.arizona.edu, search “weight management,” then click on “handouts.”
While exercise is great, “you can’t out-exercise a bad diet,” as they say.
Wednesday, January 17-Tuesday, January 23, 2018
Decreased Anxiety, Decreased Body Weight, & Improved Cardiovascular Function,
A SPECIAL SUPPLEMENT TO THE DAILY WILDCAT
Living Wild! • B9
It’s All Happening with
CAMPUS REC
Oh My!
By: Dana Santoro, Assistant Director of Fitness & Wellness, UA Campus Recreation Just 30 minutes per day, five days per week of moderate intensity exercise is recommended to reduce the risk of certain diseases and to feel great! Exercise benefits the body both physically and psychologically. Be sure to balance out your routine by incorporating resistance training, cardiovascular training, and flexibility training. You can achieve this by setting up your own program, attending the variety of Group Fitness classes offered, or hire a Personal Trainer to help keep you on track!
Physical benefits that the body
will experience with regular exercise include: improved cardiovascular function, lowered blood pressure, decreased body weight and fat mass, strengthened bones and muscles, better immune health, and improved glucose (sugar) control. These five components of physical fitness will improve with a balanced program: muscular strength, muscular endurance, cardiovascular endurance, flexibility, and body composition.
Psychological, or emotional, benefits that the
body will experience with regular exercise include: decreased anxiety and depression, more energy throughout the day, better sleep at night, improved concentration and productivity, and increased self-confidence. So what are you waiting for? Get moving today by going for a morning walk to start your day, grab a friend and join the dance party in Zumba, or relieve some stress on the brand new punching bag outside the weight room.
INTRAMURAL SPORTS
Be Well.
Registration Ends Tomorrow!
FITNESS / WELLNESS
Live Healthy.
imleagues.com/arizona
OUTDOOR REC
MEMBERSHIP
FREE Trial Membership Faculty/Staff in January
Get Active.
Inquire at Rec Front Desk
rec.arizona.edu @UACampusRec
UA Fit Challenge Begins Jan. 22
Have Fun.
SCUBA Starts This Week rec.arizona.edu/outdoor-rec
Campus Recreation E. 6th Street & Highland 520-621-8702
B10 • Living Wild!
A SPECIAL SUPPLEMENT TO THE DAILY WILDCAT
Wednesday, January 17-Tuesday, January 23, 2018
How To Avoid Plagiarism By: Lee Ann Hamilton, MA, CHES, Campus Health Service and Mel & Enid Zuckerman College of Public Health
What is plagiarism? • • • •
Many students unwittingly plagiarize because they don’t know what constitutes plagiarism and how to avoid it. Read on, brilliant writer, and learn some tips that will help you keep your work honest
Using someone else’s words or ideas and representing them as your own. Including a graph, data, etc., created by someone else without naming them. Not citing a source when you “quote” their words (written or spoken) verbatim. Taking another writer’s sentence or paragraph then changing or shuffling one or two words AND not crediting them for the original concept. This is lazy and just plain wrong.
How to avoid plagiarism? •
When in doubt, cite your sources and always give credit to others if you use their words, work, or ideas.
•
Always use quotation marks when using a verbatim phrase, sentence, paragraph, etc.
•
Paraphrase by reading the material several times. Analyze the key points in your mind. Write down the thoughts or concepts... using your own words.
•
•
Compare your writing to your sources. Make sure that what you wrote doesn’t duplicate many words or phrases from the original text. This is what Turnitin.com is GREAT at recognizing. If over 25% of your paper matches other sources word for word, chances are good that you are not paraphrasing correctly and you might be plagiarizing.
Source: Plagiarism; What It is and How to Recognize and Avoid It, by The Writing Tutorial Services, Indiana University, Bloomington, Indiana.
answers to your ques ons about sex and rela onships
Q. What are the most common STds? What are the easiest ways to identify & avoid them? A. Among UA students, the top 3
sexually transmitted diseases (STDs) are gonorrhea, chlamydia, and HPV (human papilloma virus). Nationwide, out of the three STDs that are required to be reported to public health authorities (some STDs aren’t reported), the most common are chlamydia and gonorrhea. There are over 19 million new infections each year in the US and less than half of sexually active people – mainly young adults – who should be tested for STDs actually get tested. Identifying an STD isn’t always easy. Signs and symptoms include: itching, unusual discharge, rash, pain, redness, painful urination, bumps, an unusual or foul odor, or no symptoms at all. So, you can’t tell just by looking at someone if they have an infection. STDs can infect people from all walks of life. So what’s the best way to avoid them?
Abstain from sexual activity, or if you are sexually active, take steps to reduce your risk. Know your STD status by getting tested regularly with your partner(s) and use protection. Condoms and latex dams can decrease the risk of STDs for you and your partner(s). At the UA, abstainers and those who have sex are in good company. About 29% of students have never had vaginal or anal intercourse. Among students who are sexually active, 73% usually or always use a condom. (2013 Health and Wellness Survey, n=3,055) Campus Health is here for your sexual health. The CHS Pharmacy sells a variety of condoms and latex dams, and our medical providers see thousands of students each year for STD testing and treatment. For questions or to make an appointment call (520) 621-9202.
SexTalk is written by the Health Promotion staff at UA Campus Health
Wednesday, January 17-Tuesday, January 23, 2018
A SPECIAL SUPPLEMENT TO THE DAILY WILDCAT
Living Wild! • B11
What Resilient People Do Differently
By: Gale Welter Coleman, MS, RD, CSSD, CSCS
Resilient people take setbacks and adversity in stride. It’s not that they have less misfortune; they just cope more effectively and bounce back faster. How do they do that? We can all become more resilient, regardless of our upbringing or current circumstances. A few factors that contribute to resiliency are:
1 2 3 4
Build and nurture relationships with family and friends; create a support network. Develop a sense of purpose and related goals; focus on the big picture; make every day meaningful. Challenge assumptions. Negative or inaccurate thoughts about ourselves, others, or the future keep us stuck. Learn from experience. Develop flexibility as you learn. Practice kindness, to yourself and others. Develop positive self-talk.
Take care of yourself, physically, mentally, and emotionally. Daily habits count: sleep, eating well, moving, and keeping stress low all make you more able to cope with challenges. Seek out resources for help when needed.
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Need guidance or coaching to help develop your resiliency? Check out the resources at UA Counseling and Psych Services.
T O H ! S u l f e h U t FL ...not
e h t get
The CDC recommends you get the flu shot every year.
WALK-IN AT CAMPUS HEALTH!
Mon, Tues, Thurs, Fri: 8AM-4:30PM Wednesdays: 9AM-4:30PM
★ The Immunizations Clinic is located on the 1st floor in Sports Medicine.
Flu shots are covered by most insurance plans. ($25 without insurance)
BURSAR’S ALWAYS ACCEPTED
B12 • Living Wild!
A SPECIAL SUPPLEMENT TO THE DAILY WILDCAT
Wednesday, January 17-Tuesday, January 23, 2018
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• Young Adult 18 - 25 • Two College Semesters • Education & Career Guidance • Individual & Group Therapy
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