Uni Health Magazine

Uni Health Health

Fitness

food

Insomnia

Coping with the one thing that won’t put students to sleep

sex

wellbeing

style

beauty & grooming

O

lympic hotties

Which athletes made our photo finish?

STIs

Can you risk it?

Sexercise Better than running a mile

Dr.google

How self-diagnosis can do more harm than good

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S T N E T N O

C Fitness

Activity of the Month The Power of Motivation Dance the Drink Away

12 14 17

Sex + Love Rubbers or Regrets The Extra Mile?

Humping Iron Sex Myths Exposed

25 29 30 32

Mental Health Boiling Point Break out of Loneliness

42 45

Nutrition Fridge Raid Come Dine With Me Supplements Exposed Thin Waist, Thick Wallet

48 51 52 54

Beauty + Style Beauty Gym Fit

59 61

Travel Field Daze Mind the Gap

64 66

Features After the Finish Line Sleepless in Britain The Addiction Diaries Gold, Silver & Bronzed Goodbye to Gollum Cyberchondria

10 19 22 35 40 45

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The team in London

Team

Editor: Tom Banham Editor: Natasha Todd Features Editor: Jeremy Peel Art Director: Nathalie Donado Design Team: Soumya Kumar, Eco Wu, Effie Xu, Abby Rose Writers: Stevie Derrick, Alex Jones, Liam Jack, Miles Jermy, Christiana Wu, ClĂŠmence Duron, Kevin Schembri Orland, Charlotte Robinson, Wenjing Fan, Natasha Nanner, Gopa Pincha, Santibhap Ussavasodhi, Mark Lankester

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Co-editor’s Letter

azy, drunk, binge-eating layabouts. It’s a stereotype that students get accused of too often, but one that we’re all occasionally guilty of fulfilling. Looming deadlines, lack of pennies and banging hangovers are excuses wheeled out time and again, but what we forget, or perhaps choose to forget, is that we don’t have to empty our wallets to stay fit or exist solely on pumpkin seeds and lettuce.

Little things like walking to university rather than taking the bus, or swapping the Mighty White for wholegrain bread, make a huge difference without us having to put in any effort at all – check out our feature on the little changes that’ll make a big difference to your waistline (p. 54). There are even some fun ways to tone up that bum and tum – our sexercise guide will have you burning calories in the flames of passion (p. 30). You might want to stretch up first though – a few of them are a little acrobatic.

A healthy lifestyle isn’t about caning the gym every day, but if you’re looking for the motivation to get out and hit the treadmill then Paralympic gold medallist Danny Crates will certainly be an inspiration (p. 10). His incredible tale of overcoming horrific injury to triumph on the biggest stage puts those rainy evening runs into perspective.

This magazine’s purpose is not to preach to and criticise students about their unhealthy lifestyles. We just wish to draw attention to cheap, accessible and healthy alternatives to make even the slightest difference in your lives. Health is an important issue and should not be left as an afterthought. It is better that we take care of ourselves in early life, to ensure our wellbeing is sustained later on.

A huge thank you needs to go out to all the contributors who helped make this magazine possible. Your talents, passion and dedication combined have fashioned a great publication. Thank you.

Tom & Tash The Muscle

The Bosses

The Art Snob

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The score Urgent blood donation appeal for Olympics

NHS Blood and Transplant wants 30% higher blood stocks ahead of the Olympics, Paralympics and the Diamond Jubilee the summer. The events will attract 1.2m visitors to the UK, including 15,000 athletes. During major sporting events or national holidays, blood stocks sometimes dip as regular donors forget to make appointments.

Campaigns for ban on airbrushed pictures

Rachel Johnson, 20, a former anorexia patient, is gathering signatures to call on the British government to ban airbrushing from magazines and adverts, or demand that they should say which parts of the body have been altered. She says that these pictures can fuel anorexia.

Don’t forget your sunscreen

Emergency contraception demand drops

A pilot scheme introducing over-the-counter access to the contraceptive pills for girls as young as 13 has significantly lowered the demand for emergency contraception. The study, carried out in Southwark and Lambeth boroughs of South London, was designed to reduce the high rates of teenage pregnancies in the area.

Childhood bullying can lead to self-harm

Half of 12 year-olds who harm themselves were frequently bullied in their early years, research by the British Medical Journal has found.

Bullying was found to have long-term effects into adulthood with higher risk of psychological problems, serious injuries and even death.

A poll by the Macmillan Cancer Support charity found that one in four women don’t plan to use sun cream when going on holiday this summer.

Many women believe they don’t burn under the sun or think that sun cream is too expensive and ineffective. However, the British Association of Dermatologists found 92% of people had been sunburnt at least once in their life.

Mobile phone’s harm inconclusive

A safety review by the UK’s Health Protection Agency has found that mobile phone usage has no conclusive link with cancer risk, infertility or brain function. But the study suggests monitoring should continue because little is known about effects beyond 15 years. Children are still discouraged from excessive use of mobile phones.

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Speedy beetroot

Grab a bottle of beetroot juice next time you run to improve your stamina and muscle function.

Researcher from St Louis University found nitrates in beetroot can boost performance and endurance. Athletes were able to run 5km faster after eating beetroot than after eating cranberries.

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Lansley grossly underestimates Mega-Cameron

Liam Jack - Columnist

POLITICAL WELLBEING It’s been a dramatic year for the NHS. Andrew Lansley’s Health Care Act has passed through Parliament amidst an uproar of popular and professional dissent. With the local elections just past, Uni Health looks at the ways that political decisions and party policies will affect your health.

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ometimes it’s hard to get passionate about politics in England. Out of touch politicians, dry rhetoric and confusing policies can leave voters with a crippling sense of apathy. And that’s on a national level. When it comes to this year's local elections, the feeling of, “What’s the point?” can be overwhelming. This is reflected in voter turnout, where numbers have plummeted over the past 50 years on a local level, especially among the young.

And why should we care about local elections?

How can local councillors, often paralysed by the overriding bureaucracy and party squabbling in Westminster, affect you and, more specifically, your health? Well, for one, local election results are used as a barometer to gauge popular opinion of national policies. The most scrutinised policy that has been put forward by our current coalition government is Andrew Lansley’s controversial Health and Social Care Act. Secretary of State for Health Lansley became infamous in 2011 after MC Nxtgen’s rap - which labelled him a “tosser” - went viral. The rap was in response to the Health Care Act, the most radical overhaul of NHS structure since the organisation’s inception. The bill was drawn up in 2010 and proposes to increase competitiveness and productivity within the NHS. It also aims to localise community care, following on from David Cameron’s wishy-washy “Big Society” agenda.

Cameron and Co. will be watching local election results carefully, monitoring whether their heavily criticised bill has had a significant impact on popular support. An unfavourable swing against them may persuade them to think about reforming some of the bill’s more unpopular aspects.

Critics, both political and within the healthcare profession, have argued that it is a sly move to part-privatise the NHS, which will cause it to care more about profit than patient care. The bill has been opposed by The British Medical Association, the Royal College of Nursing and the Royal College of Midwives. The Royal College

of General Practitioners called Cameron to withdraw the bill. Yet as it stands, the bill passed through parliament in March of this year and is planned to be established on April 1st next year - an April Fool with repercussions that could last for decades.

So how will it affect you and your health? Experts agree that it is not easy to predict how the bill will change patient care, but National Voices, a coalition of health and social care charities, has said that the “benefits are uncertain and the risks considerable”. The charity said that one of their biggest worries was that localisation would create “imbalance and inequalities” in healthcare between constituencies of varying affluence.

National Voice also pointed out that patients wilth rarer conditions may not be identified quickly enough, and specialist care not provided when it is vitally needed.

Another worry of the bill is that its strong push in favour of localism will hamper efforts to collect and monitor data for health needs across the country. Under the act, responsibility for public health services including childhood immunisation, HIV, sexual health and mental health will shift from the NHS to local councils.

Primary Care Trusts, which currently collect this data, are to be abolished and replaced with clinical commissioning groups that will be partly run by GPs. A report published in the British Medical Journal has said that the information collected from GP registrations, rather than population estimates, is likely to be

of a lower quality, with accuracy and completeness of data being sacrificed.

All in all it seems that the government is taking a huge risk on a untested strategy, shaking up the NHS and moving it dangerously close to becoming a private enterprise. What makes this move even more insidious is the fact that the Health and Social Care Act wasn’t included in the Conservatives manifesto when they ran their election campaign before getting to power. In fact, the Conservative-Lib Dem coalition agreement promised to "stop the top-down reorganisations of the NHS that have got in the way of patient care".

And why were they able to get away with such a sneaky manoeuvre? Perhaps one reason is that the prevailing sense of voter apathy lets them get away with it. If no one objects, who is there to stop them implementing potentially damaging policy that is scorned by the professionals who know the field best? It’ll take more than a viral rap to stop unpopular policy being made law, so go out and defend your health service.

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He lost his arm at twenty-one. Ten years later he was a Paralympics champion. NATASHA TODD askS Danny Crates

What’s life like

After the finish line

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hen it comes to keeping ourselves fit and healthy, our motivation can be easily hindered by any number of flaccid excuses. The slightest sniffle or a broken nail can provide us with sufficient justification for skipping that gym workout in favour of more leisurely pursuits. Yet one man with a better excuse than most found motivation enough to take him to a Paralympics gold medal.

Danny Crates’ Paralympics success came after tragically losing his arm in a car crash at the age of 21, whilst travelling around Australia in 1994. At the time, Danny was a budding professional rugby player, and after the crash it seemed that his career in sports was over. But despite his self proclaimed laziness – “It’s a bad habit of mine. It takes a lot to motivate me” - Danny returned to rugby training only six months after the accident and within a year he had played his first game.

“My life achievement was probably being able to go back after the crash and play the sport that I truly love,” he says. “After playing the first game I had so much positive energy and everything came from that.” His quick mental recovery after such a traumatic experience may seem astonishing but Danny insists that the key to self motivation is simple. “There were really tough times for me but the way that I got through was to always be aiming for something. I put challenges in front of me to give myself an incentive.”

Despite his admirable rugby comeback, Danny understood that as an amputee he was never going to be able make a professional career out of rugby. And so before turning his hand to athletics, Danny embarked on a very different career path.

“I became the first and only one armed diving instructor in the world.”

Cool. Why? “I learned to scuba dive when I was in Australia before the accident and fell in love with it.” While working at the Great Yarmouth Sea Life Centre, Danny shared a tank with twenty sharks four times a day.

“There can’t be many better careers than that really, can there?” That one is certainly debatable.

Danny had found his dream job, but soon found himself craving new challenges and so began his career in athletics.

Danny first represented Britain in the Paralympics in Sydney 2000 where he won bronze in the T46 (arm amputee) 400m sprint. After Sydney, Danny switched from the 400m to the 800m - an event he has held the world record for since 2004. He describes his gold medal win in Athens as the best moment of his career. “Athletes are only really defined by Paralympics or Olympic gold medals and there was a lot of pressure on me to achieve that one, so to be able to do it, in quite a tough field was amazing.”

As an athlete, Danny insists that although he tried all the fad diets when he was younger, he found that it was the simple approach that was most effective. “I remember going to the Olympic championships in 2001 and they were giving us our lunch every day. They would have these chocolate biscuits which I would refuse to eat it in case it impacted on my performance.

“As I matured and started to relax more, I started to think, ‘What difference is one chocolate biscuit really going to make to your athletic career?’ If anything it could help you because you’re removing a craving. The best athletes are not too regimented with their food. Just eat healthily.”

Danny has never read too much into specified dietary requirements, and says that he never got into using sports supplements to boost his performance. “Athletes are happy to try anything that will help improve

“I probably found it more difficult retiring from athletics than after the car crash” their performance and I just think you should be able to do it naturally.

It’s just stuff that is readily available and completely legal but I just couldn’t be bothered with it all.” Though he does insist that multivitamins don’t go amiss when you’re an athlete. “It is important for us to look after ourselves as we are pushing our bodies over the limit all of the time.”

Although it is important for us to exercise regularly, it is also important to give ourselves days off, which Danny says some of the younger athletes tend not to do. “They’re not good at listening to their body, as they are too busy listening to everyone else. It’s so important to know your own body and know when your body is saying enough.”

Danny ran his last race at the London Grand Prix in 2009, in which he came third. He describes retiring from athletics as a very difficult time in his life. “I probably found it more difficult retiring from athletics than after the car crash.” He says although his dream was to become a professional

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“Without the accident I wouldn’t have my drive. I’d probably have been slogging my guts out every year as an engineer.” rugby player, he believes that outcome was debatable whether the crash had happened or not. It was the crash that gave him his strength of mind. “I didn’t have the drive that I do right now. I potentially had the talent to do it, but not necessarily the determination. Realistically I’d probably have been slogging my guts out every year as an engineer.”

Although he retired from athletics, Danny couldn’t turn his back on sport all together. He soon found new activities to test his abilities. “The most fun training that I’ve ever had was when I prepared for the John O’ Groats bike run last year. I really enjoyed going out on a bike for seven hours at a time. I found it quite exhilarating. The irony is that, having prepared for that for six months and cycled 1000 miles in nine days, I’ve only been back on a bike three times in the last year because I have no reason to do so. I always need to be aiming at something.”

This year’s aim is the London Marathon, which Danny is in the process of training for right now. As a professional runner this challenge would appear to be the simplest of his newer ambitions, but Danny insists that just isn’t the case. “Unlike many ex-athletes, I never underestimated the London Marathon. A lot think that because they are runners they can just do a marathon based on natural fitness. I knew how hard it is. An eight mile run used to be really tough for me.

“I’ve always had a massive hate relationship with long distance running. I really cannot get my head around it. I find it really hard and it’s not exactly fun. But it’s just like anything in life – if you want to do it and want to achieve something then you just need to get out there and do it.”

Danny has just released his autobiography, ‘Danny Boy’, and once the marathon is out of the way his next challenge will be to work as a pundit for Channel Four during this year’s Paralympics.

Sporting-wise Danny doesn’t have any immediate plans, but says he will always take an opportunity when it comes: “We all get opportunities.

It’s easy to say I’m too busy. Sometimes you’ve got to jump skin and you’ve just got to go for it. The easiest thing to say with any sport is just give it a go. Do it for a couple of weeks and see how much better you feel.

“That’s all I ever ask people to do, just try things.”

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LISHI: Exercise in control From green tea to Tai Chi, China has long been an inspiration for healthy living.

The latest fad from the Far East has taken 80 years to reach popularity, but is now taking over the UK. Lishi, a mix of martial arts, meditation and breathing exercises is steeped in ancient history.

ClĂŠmence Duron explores this hidden art and examines its benefits.

1

Starting position: stand with your feet slightly open, arms close to your body.

Relax your muscles. Then put your arms rounded in front of you, fingers nearly touching.

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2 Lift both your arms slowly above your head.

Breathe in and follow your arms with your eyes. Then breathe out and bring your arms down back to position 1.

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3

4

Extend your right leg on the side, knee bent with both arms extended straight.

Your left leg should stay straight, heel on the ground.

Breathe out.

Breathe in, then, breathing out, extend your left leg to the side and bend your knee (similar to position 3). At the same time extend your left arm straight in front of you, the right one bent.

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From there, bring your arms back to your body and spin on your right leg, left leg held up straight behind.

Breathe in.

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ishi, pronounced ‘Lee-sher’, was a secretly kept exercise for millions of years in China before it was brought to England in 1934. First taught to a small group of English people it was passed on over the years and gradually extended to the whole country. Although at first sight it might remind you of Tai chi or Kung Fu, and even if it brings you some of the same benefits, Lishi is quite different from those sports, as I found out.

The session starts with a 10 minutes warm up,

arms in circles. You might feel a little unsure at the beginning, but once you get the hang of it you will soon feel how it makes your muscles work and you will be able to extend your moves hence make the exercise more intense.

A lot of this sport relies on resistance in order to improve strength and balance. You will work in pairs to create this instability. It will force you to keep a balance, therefore engaging your ab muscles.

But Lishi is also about understanding how you can use your energy, through breathing and relaxing your muscles, to increase your strength. I took part in a pretty interesting – I dare say nearly mystical – experience. Extending my arm straight in front of me, my partner was holding my wrist and trying to bend my arm upwards. I contracted my arm and tried to resist but my partner successfully made my

very similar to exercises you would find in any sports: lunges, arm extensions etc… The warm-up is very complete and involves all parts of the body including wrists, ankles and neck.

Then things get serious. The basic moves of Lishi are a succession of stances, or moves, that engage the whole body, especially thighs and arms. You will find yourself alternatively concentrating your weight on your right leg or your left leg while moving your

arm bend. Then the teacher asked us to repeat the same experience, although this time I would extend my arm, relax and breath out while my partner would push my arm upwards. To my dismay I found it surprisingly easy to resist her force and my arm didn’t bend despite her efforts.

I think Lishi is a great way to improve your balance and breathing techniques, which are both essential to progress in any other sports, and for safety as well – so many injuries could be avoided if we mastered those two.

I would say Lishi is a great activity but it comes more as a complement to other sports rather than as a workout on its own since it is not an intense, calorie-burning exercise.

However once you reach a higher level, moves get more complicated, faster, and involve sticks and acrobatics.

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motivation

The power of

It’s all too easy to join a gym, but turning aspiration into a reality is often the hardest step for gym rookies. By following this simple guide you’ll find it easy to harness your desire to perspire. By Clémence Duron.

Enjoy it “You need xercise should be fun. Make sure to like what the activity you choose is enjoyable for you. Wayne Lockwood, Fitness you do or you’ll Advisor at Momentum Leisure Clubs, “Do an exercise that you like get bored and to do. If youagrees: are given a program you don’t like, change it. You need to like what you do or you’ll give up. If get bored and give up.” Remember you can exerand listen to music at the same time. “Music you are given cise makes a big difference,” points out Wayne. “If the music in your gym sucks, get an iPod with your a program favourite songs”. Fast-paced music can put you straight in the mood for intense exercises such as you don’t like, running, weight lifting or crunches. On the other hand, slow music can help relax your muscles for less intensive but longer exercises such as change it.” stretching or yoga.

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“If you’re Ban the routine etting stuck in a routine is bad for motivated your motivation, and it is bad for your body as well. Its danger is that you stop challenging your body so then you it becomes unresponsive to exercise. warns of the downfalls of sticking to the can achieve Wayne same exercise for a long period: “Changing it shocks your body into making some progress. If anything” you run the same distance at the same speed all

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the time, you’ll get used to it and you won’t get much progression out of it because you’re not pushing your body anymore.” So to avoid hovering and losing your motivation, think about diversifying your workout.

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A spanner in the works

Partner up

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xercising with one or several partners may be a great motivation booster.

Males and females tend to work better in pairs, finds Wayne: “Most of the boys want to get strong and girls want to get fit so they usually help each other and support each other.”

A lot of boys, and some girls, set up friendly competitions among themselves each month, says Wayne. Competition adds a little bit of fun to it. Those competitions can be a race without a target - who runs the longest, or who can do more push-ups in one minute.

If you are a lone soul and like exercising on your own, comparing yourself with others can be really motivating. And it works both ways: spotting someone worse off than you will make you proud of your progress so far, focusing on someone fit will drive you to work out more.

Wherever there are people doing exercises, there will unfortunately also be injuries. Effie Xu looks at five of the most common sport injuries, along with recommended treatments.

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machine needs to keep running to avoid rusting; but as it runs, wear and tear is inevitable. Your body works exactly the same way. With all the best intentions you work out, enjoying yourself in the symphony of heartbeats and sweat, the last thing you’d expect is a discordant note - an injury.

You can tell that simply from the nicknames of various sports injuries - runner’s knee, turf toe, tennis elbow, that unfortunately you may eventually get injured if you are involved in physical activities long enough. But never let the risks get in the way, as here are the methods to cure what may ail you.

Runner’s knee

Record your results

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eeping track of your results will stimulate you to keep the same level of effort. There are different ways you can do that: mentally, on paper, on your phone. Body stats can be helpful, suggest Wayne. It allows you to see right from the beginning how much of your body is muscle and how much fat, and then observe the evolution. “If you are running outside you can use your mobile phone to track your pace and distance. At the end of the week you see what you’ve done and can improve or adapt your workout from there.” It is also a great confidence boost as it shows even the slightest improvement.

Before and after shots can work wonders, says Wayne: “You can pin that on your wall and say ‘I’m not going back to that again’.”

Beyond your goal

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our final goal may be to lose weight or gain muscle, which may seem way out of reach. But don’t count down the hours, make sure you consider the short-term benefit of your workout. Sport is a great stress reliever - during exercise your body releases endorphins that elevate your mood and calm your nerves. It also makes your body more resistant to viruses so you are less likely to fall sick. Think about how you’ll feel after a workout - body and mind, revived.

Obviously, in the long-term, exercise is perfect to fight cholesterol and improve your heart health.

If you look beyond your final goal and consider the other positive effects of exercise, motivation will be yours.

Knee injury comprises around 55% of all sports injuries, and runners are not the only group who suffer from it. Cyclists, swimmers, and football, basketball, volleyball players are also potential victims.

Symptoms: Pain behind kneecap and upon bending the knee, worse pain when walking downstairs and popping in the knee Prevention: Try running on various surfaces. By changing your running routine constantly, the stress on your muscles and joints keeps changing. This way, you can avoid the same stress injury.

Treatment: Take anti-inflammatory medication and rest for at least two days. When you get back to your routine, make sure you do an adequate warm-up and administer an ice compress after.

Shoulder Injury

Shoulder injury usually includes dislocations, sprains and strains. Mind your shoulder when you play sports involving drastic overhead movement: tennis, swimming, weightlifting and badminton.

S: Pain, stiffness, weakness and slipping in the shoulder P: if you have not used your shoulder muscles for quite a long time, you need to take extra care when you start again. Before you play, you should first strengthen your muscle to make them strong enough for the intensity of the sport.

T: R.I.C.E. (Rest, Ice, Compression, Elevation) and some anti-inflammatory medication

Ankle Sprain

If you do sports with a lot of jumping, running and turning quickly, be careful as these movements might lead to a twisted ankle. Falling on an uneven surface with your ankle underneath you could also lead to injury.

S: Pain, swelling, and bruising - usually on the outside of your ankle P: Do some exercises such as ankle lifts on

stairs, tape the ankle or wear a lace-up. However, not much can be done to prevent an ankle injury if you fall hard.

T: R.I.C.E. and anti-inflammatory medications.

Don’t rest too much, instead, try to move your ankle gently to circulate the blood.

Pulled Muscle

Hamstrings, the muscles behind your thighs and calves, are the two most commonly pulled muscles. Sports involving running, may lead to a pulled hamstring; while tennis may lead to pulled calves.

S: Pain on the pulled muscles, sometimes even with bruising P: Make sure you have done adequate warm-up before exercising; do stretches before and after the exercise; also, avoid doing any workout when you feel tired or weak.

T: R.I.C.E. and anti-inflammatory medications, as well as gentle stretches. You can start your workout again when the pulled muscle has begun to heal, but you’ll need to stop now and then and do some stretches until it’s completely healed.

Groin strain

Groin muscles, the adductor muscles are in the upper thigh, serve the function of pulling the legs together. When you suddenly change direction while running, usually in football, basketball or any other sports, there is a danger of groin strain.

S: Sharp pain, swelling and sometimes bruising on the inside of the thigh P: Stretch properly before exercising; don’t jump in too quickly but increase the intensity gradually. Do some side lunge exercise to build up your adductor muscles T: A combination of R.I.C.E. and anti-inflammatory medications. Rest for a week or more and don’t do anything too strenuous during that period. When you have started exercising again, apply ice to the injured area after workout until the injury is completely healed. Do more stretching exercise when you feel better.

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Dance the drink away Worried that you spend more time in nightclubs than in the library? While a heavy night on the dance floor may not improve your cranial capacity, turning pints into pirouettes can burn some serious calories.

By Charlotte Robinson

Ballroom dancing: 329 Cal per hour

You might stand out on the dancefloor, but taking moves from Strictly will get you toned and trim. “Ballroom dancing requires exceptional balance due to the complexity of the spins and changes of direction, so the core muscles are always being worked,” explains Liam Armstrong, Sports Scientist.

Maximise it: If you hold on to your partner, it helps tone your arms and gives you an excuse to have a little squeeze.

Booze equivalent: 1 Zombie Cocktail

The YMCA:

14 Cal per song Ah the YMCA. The DJ generally pulls this one out in the last throes of a dying disco. Oh how we over zealously swing our arms in to dodgy letter shapes. Perhaps it isn’t in vain after all.

The Macarena: 16 Cal per song

It was the ultimate ice breaker between the segregation of boys and girls at the school disco. Ten years on nothing has changed.

Booze equivalent: if you rock out both, you’ve earned yourself a 25ml shot of vodka.

Aerobic dance: 389 Cal per hour

Channel the spirit of Mr Motivator and turn the nightclub into the GMTV studio - do your best leotard and lets get physical.

Maximise it: “By using ankle or wrist weights everything is made that little bit harder. If you do decide to do this you should definitely start light, you’ll be surprised by the difference in exertion with just a few hundred grams,” explains Liam.

Booze equivalent: 2 Baileys on ice (50ml)

Vigorous aerobic dance: 509 Cal per hour

Zumba has exploded on to the scene, and now dominates the fitness DVD section. “If you complete a Zumba session as it was intended regarding the high intensity and vigorous movement it is said to burn over 500 calories an hour and that is no easy task,” says Liam.

“Zumba isn’t just a great way to lose weight but to tone up, stay lean and keep/get healthy in general.”

Maximise it: Push yourself harder to thin your hips, waist and legs.

Booze equivalent: 4 Single Gin and Tonics

Expressionist: 200 Cal per hour

A hark back to the seventies for those of you who don’t like following the crowd. “There is a lot of elongating of the muscles which is great for flexibility,” explains Liam. “However, it tends to be low intensity therefore in calorie burning terms much less effective” Maximise it: Unleash your inner tiger to really burn those calories.

Booze equivalent: 1 Pint of lager

Clubbing:

200-500 Cal per hour

Clubbing is a good form of burning calories, but go a little crazier for an added effect..

Maximise it: Liam says: “Burn more calories by increasing intensity and duration. Throwing your hands up in the air will incorporate the upper body, particularly the shoulder muscles. Going low then high utilises the main leg muscles, bum, front thighs and hamstrings.”

Booze equivalent: 1 bottle of red wine

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Sleepless in

Britain

Only one in three people go through an average week without an undisturbed night’s sleep. With our heavy workload, social life, and addiction to the internet, more and more students are finding it difficult to drift off. Uni Health spoke to students and psychologists to get to the brutal truth of what insomniacs really have to deal with. By Stevie Derrick

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our mind can become a strange and inhospitable place when there’s that much blankness to fill. The tedium was the worst thing, far worse than the tiredness the next day.”

“With nothing to do, no one to talk to, every single night was like being stuck in a dentist’s waiting room for hours on end, with no distractions. Strange as it seems, I’d distract myself by trying to remember passages from books I’d read, or multiplying huge numbers together just to drown out the anxieties, stresses and depressed thoughts that would otherwise crowd their way in.”

“There are few lonelier places to be than awake in your bed at five in the morning, knowing you have to be up in two hours.”

This account of Steve Roberts, 24, will be very familiar to a growing number of insomniacs at university. With pressures of work and finance building - as tuition fees have increased to a loan rinsing £9,000 - student sleeplessness is on the rise.

Have you ever found yourself driving a car and wondering where the last 20 minutes have gone? You’ve actually been in a sort of a hypnotic trance, says psychologist Phillip Hodson, a Fellow of the British Association for Counseling and Psychotherapy. “When you go to sleep you need to go through something similar. You need to let your brain change gear,” he says.

During sleep, we experience a decreased reaction to external stimuli resulting in a loss of consciousness. Whilst it occurs naturally under usual circumstances, we have to travel through various brain stages before we get there, which is where problems can arise.

19 Uni Health (final).indb 19

27/08/2012 10:47

“I had 60 missed calls on my phone and an endless amount of emails. Luckily my parents were staying at a hotel just around the corner, so I went to see them and explained what had been happening to me. My mother told me to come home and sort myself out.”

Professor Espie advises that even within a hectic student lifestyle, it is important to try and stay in control of your own sleep. Otherwise, the body will shut itself down to reserve energy, making it difficult to focus on anything, let alone work or exams.

“There was a point where I was so exhausted, I just collapsed on my bed into a deep sleep for over 14 hours,” says River. “My friends came in and attempted to wake me for lectures and meetings. After a while they began to get worried and called an ambulance.”

“When the ambulance arrived they took my pulse and realised I was just in a deep sleep. It happened a few more times over the course of university, but my friends just left me to deal with it, checking on me every few hours.”

What we have to do is get from the first stage of sleep - where we are half-awake - to the second stage, which is true sleep. Students can often find it difficult crossing this barrier, instead dangling on the edge.

“I became afraid of the nights, because I knew the discomfort that was coming,” says Steve. “If you spend too much time alone with someone they can start to grate, and after spending hours on end with only myself for company I began to hate myself.”

“My body wouldn’t do what I wanted it to, my mind was hurting me, and I couldn’t do anything about it. I’d become depressed every evening as it became dark, and obsessed about my inability to sleep so much that it just made it even more elusive,” he explains.

On talkaboutsleep.com, sufferers describe the effort of getting to sleep every night.

One post by Truth Seeker, a student from Bristol, describes insomnia as: “a huge uphill struggle, as if trying to break through some kind of barrier. It’s like the sound of the clock gets louder and louder and the sound of the heartbeat gets harder and harder. Sleep no longer comes naturally; you have to fight for it in your own mind.”

Professor Colin Espie, Director of the Clinical Psychology and Sleep Centre at the University of Glasgow and leads the world sleep federations insomnia task force, says: “There are a few main reasons why students in particular may experience frequent bouts of insomnia symptoms; stress about money, exams, family, jobs and student accommodation can all provide a catalyst for sleeplessness. Students may also work longer hours at irregular times, particularly in bar work and whilst studying late into the night.”

For River, medication only served to exacerbate the difficulty of conducting life day-to-day. “My Doctor gave me Diazepam, which is the strongest form of prescribed sleeping pills. I tried it for a week and it worked but the consequences were not worth it. I woke up in a groggy state, never sure where I was. I felt constantly spaced, which made it more difficult to do work or do anything really.”

“I didn’t feel like myself. I remember I just lay in bed watching film after film and not really doing or thinking about anything. I decided I was better off with the insomnia - at least that way I would get some work done.”

Students often get more stressed and anxious as they cannot concentrate on their work and some of them turn to taking sleeping pills, either herbal or prescribed. Unfortunately, prescribed sleeping pills can be addictive and can also have the opposite effect on your sleeping pattern. Yet sleep deprivation does not have to be a standard part of student life.

If you are worried about insomnia, get in contact with your local GP or call NHS Direct on 0845 4647.

Insomniacs struggle on a day-to-day basis, and suffer far beyond the simple annoyance of a bad night’s sleep. Students need sleep for memory consolidation, says Professor Espie. This allows them to work better and thus cope with stress better. When you pull an all-nighter you can recognise the symptoms of grumpiness, grogginess, irritability and forgetfulness; for insomniacs, staying up for days on end can lead to these symptoms becoming amplified until they feel almost delusional.

River Tam, 22, from the University of Sheffield, tells us how insomnia eroded his life: “One weekend my parents were coming to visit me. They were due to arrive at six and it was four, so I decided to do a bit of work. I remember typing on my computer; the next minute I opened my eyes and it was two in the morning and dark outside.

I had no idea what had just happened to me. I was groggy and wasn’t sure what was going on. “

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27/08/2012 10:47

Facts of the restless

More than one in four adults (27%) in Britain, or what would equate to more than 12 million people, experience at least three bad nights’ sleep in an average week.

For 17% of the population, or what would equate to almost eight million people, the majority of nights in a week bring bad night’s sleep.

For an unfortunate seven percent of the population (or what would equate to more than three million people), every night is sleep disturbed.

Almost one third of those surveyed, or what would equate to almost 15 million people, regularly suffer from lack of sleep due to overactive thoughts.

13% (almost what would equate to six million people) find their bed partner regularly disturbs their sleep.

One in ten people regularly suffers from nightmares. Experience of regular nightmares appears to be specific to certain life stages with those aged 18-34 (17%).

Only one percent of those surveyed regularly sleep walk. However, again it is higher among younger adults with five percent of 18-24 regularly sleepwalking.

37% believe general anxiety affects the quality of their sleep.

36% believe the demanding pace of modern life affects peace of mind at bed time.

One in four report that late night TV/computer usage affects their sleep.

Just under one in five (18%) find family disquiet a cause of sleeping difficulties.

Just over one in ten find digestive trouble (14%) or drinking too much alcohol (13%) has an impact.

Statistics taken from Insomniac Britain: Public experiences of and attitudes towards sleeping and dreaming. A project for the British Association for Counseling and Psychology, February 2005

o Ways t e help ew r te t e b p e e sl

1 2

Sleep Hygiene – remove all laptops, TV’s, phones and other such devices from the bedroom. Keep your bed for sleeping only.

3 4

Relax – Listen to calming music to help you relax and focus just on your breathing this will help clear your mind.

5 6

Eliminate Noise – Turn off anything making a noise and if you have particular noisy flat mates, tell them to keep it down after a certain time.

...

Schedule Sleeping – getting up and going to bed at certain times everyday will help align your body clock.

Keep a notepad by your bed – If stress of work or negative thoughts are keeping you awake, write them down so you can clear your head and deal with them in the morning.

Get Up – If you can’t sleep after 20 minutes lying in bed, get up and do something to tire yourself out.

21

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27/08/2012 10:47

The Addiction Diaries

Five youths try to curb their worst vices for a week

A

ddiction comes in many forms. From chemical addictions, such as drugs, nicotine and alcohol to mental, process addictions like eating, shopping and social networking.

Going cold turkey can seem tempting but it’s often harder than it seems - relapse rates for physically addictive substances are high. A study conducted last decade revealed that 75% of people who quit smoking for the first time relapse at some point in their life – the same relapse rate as recovering alcoholics and heroin addicts.

And process addicts can be as easily hooked as substance addicts. Process addiction, which is only beginning to be recognised as a legitimate psychosomatic problem, can have just as a debilitating effect on the life of the sufferer as substance abuse and often require complex psychological treatment.

Here, five Uni Health writers try to understand the process of abstinence as they give up a personal vice for one week. From alcohol to facebook, we follow what happens when the addicted are denied what they want most.

Natasha quits cigarettes Day 1 I usually smoke about five cigarettes a day - but I’ve torn up my Rizla papers so I can’t give in to the temptation. If I get desperate enough, I might consider testing out notepad paper.

Is this what vampires feel like when they need blood? I’m actually considering going to sleep all day just to make it through. I didn’t realise how addicted I was until now. It’s a scary thought.

Day 2 I wake up feeling positive, but my cravings slowly begin to surface with a vengeance. I’ve found that I can’t concentrate adequately on my work. I eat a chocolate bar and an entire tube of prawn cocktail Pringles, but the cravings remain. I’m fatter, smell of prawns and still want to smoke.

Day 4 I work at a pub, and if I don’t smoke then I don’t get a break. I’m fine until an argument with a customer drives me to two drags of a friend’s cigarette. Like a grubby one-night stand it’s an orgasmic release, but quickly gives way to feelings of weakness and shame.

Clemence quits Facebook Day 1

Day 7 I felt more irritable today than I have done all week. What have I learned from my experience? I think I should take it step by step.

I thought addiction was all a mental thing but I can actually feel my body craving the nicotine. It’s not just my thoughts I have to control - it’s also the wrenching feeling inside me.

I usually log on to my facebook account and read my notifications and newsfeed for about 20 minutes before starting studying. Now I have to hop on to the books immediately – not cool. But as the day goes along, I realise that without being distracted every 15 minutes I’m racing through my work.

I organise to go out with friends that evening but after a prolonged text conversation to try and sort times and places, I end up spending more time arranging everyone than I actually spend with them.

Day 3 Twitter’s beginning to fill the Facebook void, but 140 characters feels horribly restrictive for a chatterbox like me. Still, it’s digital interaction and it’s better than nothing.

Day 5 I crack, and log in to check on a work assignment. The red notifications box flashes temptingly but I manage to stay strong.

Day 7 What this experience has taught me is that I truly don’t need to be logged onto my Facebook account several hours a day. In fact I now use it much less often, and it’s all the better for my studies.

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Charley quits alcohol

Day 4:

I go the whole day being good and then in the evening I slip up and order a double rum and coke. It tastes wonderful, Day 1 and I get an illicit thrill from drinking on my week off. As soon as I have drained the last drop I feel instantly drunk.

I have a drink most days, and because of last night’s My friend is driving me home, and in the car I feel nauseous farewell to booze the first day of my week off is spent and miserable. hungover. Friends invite me to the pub and I drown my sorrows with two pints of Coke. My pockets are Day 7 as empty as they would have been drunk alcohol.

One of my friends invites me to a photo shoot where they are paying her to model by giving her access to a well stocked bar. She says that I can drink all I want to. I opt for an evening in under my duvet watching Friends instead.

Day 2 I woke up without feeling like crap. It was nice.

Day 3 My skin is clearer, and I am definitely less spotty and oily than normal. I feel a lot more energetic this morning too.

Mark quits bread Day 1 I usually eat at least a loaf of bread a week, and Gregg’s is a church that requires regular pilgrimage. Coping without bread is going to be no picnic.

Literally. What’s a picnic without sandwiches?

Day 2 As I stagger home from work at dawn with shoes full of beer the knowledge that I can’t have a sausage sandwich or even just some toast for sustenance that’s hard. My body’s craving carbs so I stock up on pasta. It’s not the same.

Day 4 Staff party last night means I feel like death this morning. A “Big Boy” sandwich would usually do the trick. More pasta instead. Do Doritos count as bread? I guess tortilla “technically is”. Am I taking this too seriously?

Day 5 I head to the supermarket to stock up on fruit. Depressing fruit. After just a little bit too long wondering up and down the aisles, I come to a crashing breakdown outside next to the cold meat. So many sandwich possibilities.

When my girlfriend asks what’s wrong I swear a lot. She picks up a few tubs of sandwich filler meaningfully and put them in her own basket.

Day 7

Day 1

This week of not drinking has shown me that sometimes having a bit of restraint can greatly improve my evening, and I don’t end up with my dinner regurgitated on the pavement.

Liam quits coffee

I tend to drink three or four cups of coffee a day so today I am, unsurprisingly, groggy. There is no double espresso to kick me into gear and reality ticks by painfully slowly. By the time lunchtime arrives I’m positively exhausted. How do people manage to go through their lives without extrashot vanilla lattes? This is madness.

Day 2 Last night, rather than staying up until the early hours surfing the internet, I was in bed by ten o’clock. I slept like a baby but have woken up feeling no more refreshed. If anything, I feel more tired.

Day 4 Things have started to get better. I’m going to bed at more sensible hours and waking up earlier. My stress levels have dropped and my blood is no longer galloping through my veins like a racehorse.

Day 7 I’m looking forward to getting back to drinking coffee, but I’ve learnt that perhaps I was overdoing it before. I still need a morning boost but the day is now manageable without a macchiato drip.

Bread. BREAD. BREEEEEEEEAAAAAAAD.

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Uni Health (final).indb 24

27/08/2012 10:47

Rubbers or Regrets?

It’s your choice…

L

in hand at university. But nd ha go ol oh alc d an x se it, ce fa et’s not many of us stop ts, ee sh e th n ee tw be n fu g vin ha whilst we’re t using protection. no of s on ssi rcu pe re e th t ou ab ink to th

Y

ou’re enjoying a night out with your mates, one Jagerbomb leads to another and before you know it, you find yourself in bed with someone that you met at the club and you’ve got no condoms. Even so, you don’t want to kill the mood by bringing up the subject of contraception, so you go ahead anyway because really, what are the chances of you actually getting pregnant or catching a STI? It turns out, young people under the age of 25 in the UK are most at risk of sexually transmitted

By Natasha Nanner diseases, yet we are still reckless when it comes to wrapping it up. That “it won’t be me” and “I’m sure it’ll be fine” mentality is something heavily relied on amongst students. As recent research conducted by YouthNet shows a worrying lack of concern about the dangers of STIs in young people aged 16 - 25.

A recent YouthNet’s survey found that 65% of people who admitted to having unprotected sex didn’t bother getting tested for an STI afterwards.

Over half the respondents believe that there is no need to use a condom if the girl is on the pill. Al-

though this might prevent the possibility of you becoming a parent, science is yet to invent a pill that can also stop you contracting a sexual infection.

Whether you’re having penetrative or oral sex, it is important to be clued up on the potential dangers of STIs and what to do if you think you might have caught something other than feelings.

We wouldn’t forget to wear a wetsuit if we were going deep sea diving or avoid wearing a hood if it was raining outside, so we shouldn’t treat sex any differently.

Here are the facts about STIs that we all should know...

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27/08/2012 10:47

Chlamydia What is it?

T

he most common STI amongst under 25s, chlamydia can affect both sexes and often goes undiagnosed (sometimes for years) due to its lack of obvious symptoms.

It is caused by tiny bacterium being passed on through unprotected oral, vaginal and anal sex , as well as sharing sex toys with someone who has the infection. If it is untreated or ignored, chlamydia can lead to an inflammation of the cervix or pelvic inflammatory disease in women, leaving them infertile. It may also reduce fertility in men, as it can cause a painful infection in the testicles if left untreated.

Log on to www.chlamydiascreening.nhs.uk to check out where your nearest chlamydia screening services are, and www.freetest. me.uk for a free test

Symptoms...

U

sually it is difficult to know whether you have chlamydia without being tested, but if you do develop symptoms you’re likely to experience a stinging sensation when you go to the toilet and there may be discharge from the penis or vagina. Men may also feel tenderness in the testicles and women may bleed between periods and feel pain in the pelvis during sex.

How is it treated?

S

ince the symptoms of chlamydia are harder to spot, getting tested is crucial. This can either be done by your university GP, at your nearest GUM clinic or at home with a free DIY testing pack. A swab or a urine sample is taken and your results are given straight away if you see a doctor or sent in the post if you choose the DIY test.

If you’re under 25 and sexually active you should be getting tested at least once a year and also whenever you change your sexual partner. Treatment is a course of antibiotics that can be prescribed by your doctor or the drug azithromycin can be bought over the counter, sold as Clamelle.

Syphilis What is it?

I

t moves through the body in stages and damages your organs; the risk of passing syphilis onto others through unprotected sex is very high. The infection isn’t easy to get rid of, as it can come and go for a number of years and if left untreated the bacteria can easily become active again. It also increases the risk of contracting HIV because HIV can enter the body more easily through open sores.

How is it treated?

I

f you find a sore it is vital to get tested as soon as possible. This can be done at your nearest GUM clinic or by the university GP. A scraping from the sore and a blood test may be taken and if caught in the primary or secondary stage, syphilis can be easily treated with a high dose injection of penicillin.

Tertiary syphilis requires a longer course of antibiotics, but cannot repair any of the damage that has already been done to your body.

Uni Health (final).indb 26

Symptoms...

Syphilis develops in three stages: primary, secondary and tertiary.

Primary syphilis:

I

nfectious sores called chancres (pronounced ‘shankers’) appear on the body usually 2-3 weeks after coming into contact with syphilis. They are mainly found on the penis and foreskin, the opening to the vagina (the vulva), the clitoris, cervix and anus, although they can sometimes appear in the mouth, on the lips, fingers and buttocks too. The chancres are often painless and can take between 2-6 weeks to heal. However, by this time the bacteria will have spread to other parts of the body and second stage syphilis begins.

Secondary syphilis:

I

f syphilis is still untreated, the second stage usually occurs a few weeks after the initial sores have healed and is still infectious. The symptoms include:

•

•

•

• •

A painless rash either all over the body or in patches, often on the palms of the hands and the soles of the feet.

Wart-like growths (often mistaken for genital warts) on the vulva in women and around the anus in both men and women (often mistaken for genital warts).

Flu symptoms such as tiredness, loss of appetite and swollen glands (this can last for weeks or months).

White patches on the tongue or roof of the mouth.

Patchy hair loss.

Tertiary Syphilis:

W

hen syphilis remains untreated it goes into another phase known as third stage or latent syphilis, which after many years, can start to cause very serious damage to the heart, brain, eyes, other internal organs, bones and nervous system. At this stage syphilis can lead to death.

27/08/2012 10:47

H

erpes is very contagious, particularly if there are visible sores. The ‘genital hurties’, as it’s sometimes called due to its painful symptoms, can be passed on through penetrative and anal sex, as well as close genital contact. Not only can it infect the genital area and the anus, herpes can also infect your mouth (the case of the common cold sore), nose, fingers and hands. What’s worse is that once you’re infected, the virus remains in your body for the rest of your life.

Symptoms...

S

ymptoms usually appear within 10 days of infection and range from feeling unwell, a headache, swollen glands, a temperature and aching muscles. Then comes an itching sensation in the groin area and small blisters (imagine what a cold sore looks like) appear around the genitals or anus, which can sting when you go to the toilet.

Over the cWARNING ou !! fo suita r cold sonter trea t ble f or geres are nments nital ot herp es.

Symptoms...

S

ymptoms can appear within ten days of having sex with an infected person, however over 50% of women and a third of men may not experience any symptoms at all.

For women, symptoms include pain during sex, painful urination, vaginal discharge, anal itching or discharge (after anal sex), sore throat and fever (after oral sex), heavier periods and bleeding between periods. Apart from the menstrual problems, men experience similar symptoms, including tender testicles and a discharge from the penis.

The discharge can be painful and contain blood for gay men and smells particularly foul for women.

Locate your nearest GUM clinic and where to get free condoms at www.fpa.org.uk/ helpandadvice/ findaclinic

Uni Health (final).indb 27

How is it treated?

B

ook an appointment with the university GP immediately. The GP will often know there and then if you have herpes, but may also take a swab from the blisters to be sent to the lab for confirmation.

Treatment consists of antiviral tablets and the first outbreak lasts between 2-4 weeks, but you can ease the pain in the mean time by bathing the sores in salt water, using a cold compress or even applying cold tea bags directly to the sores.

Many people who get herpes don’t have more than one attack, but triggers such as friction during sex, stress or illness might make it reappear. However the symptoms will be less severe.

Herpes

What is it?

What is it?

A

highly contagious infection found in the semen and vaginal fluids of men and women, gonorrhea is passed on by having sex with an infected partner. Although the number of new infections has been in a steady decline since 1999, the largest proportion of new cases reported is amongst 1524 year olds.

How is it treated?

I

f left untreated, gonorrhoea can lead to possible infertility for both men and women, yet due to its unmissable (and strong smelling) symptoms going without treatment is pretty unlikely. Get yourself down to the GUM

clinic or the university surgery if you notice anything unusual. The GP will take a urine and swab sample and prescribe either a single dose injection of an antibiotic or a single dose pill, which will clear the infection within 2-3 days. If you don’t see an improvement during the first few days, then it is recommended that you make another appointment with your GP.

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27/08/2012 10:47

From long-distance to inseperable, everyone has their opinion on what works best. This month, Sheffield students Alex and Romy battle it out over whether they think a healthy relationship means long journeys and train tickets or more time spent together. Abby Rose asked:

W

ould you go the extra mile?

A

precarious balance of the 3 C's - commitment, communication and compromise - is supposedly all you need for a healthy relationship. This craftily alliterating guideline however, fails to consider the constraints that we as students come up against during our time at university. Adding a degree to the equation no doubt makes it tricky trying to split your time between studying, seeing friends and smooching with your other half. Tricky, but not impossible. For those who have moved away there's the added complication of being unable to see each other as often as you'd like, thanks to the hundred or so miles of turf separating your home from your partner's. Some students see the prospect of moving away for university as a threat to their relationship status, whilst others argue that the distance can help a relationship to thrive. Students Alex and Romy give their opinions on whether or not going the extra mile is a recipe for a healthy relationship.

No

Romy Ridge, 24 BSc Human Communication Science 165 miles

My last relationship lasted 18 months and was with a guy called Bola, from Peckham in London. Having met on an online dating site, we’d never lived close to each other in the first place. We tried our best to fit in seeing each other, but I definitely wouldn’t ever get in a long distance relationship again because it was so much hard work.

I found that as well as having university, our working patterns clashed, making it difficult to find spare time to see each other. We even ended up missing out on important occasions like birthdays, because of other commitments and the fact that it took around six or seven hours to get from Sheffield to Peckham. Travelling is really expensive too. The Megabus was the cheapest option for me, but that took around four hours to get to London, plus another two tubes journeys and a bus after that. We’d want to see each other for at least a couple of days but just getting together became a massive struggle on a student budget, let alone going out on dates.

There are the little things too. Everything has to be planned, you can’t just get home from “It’s hard to lectures and spontaneously think: ‘Oh, I feel feel like you’re like seeing my boyfriend tonight’, because of the distance. Or when you’ve had a bad day part of each and need a cuddle and some comfort, they can’t really be there for you. Rather than feeling supported I was more likely to be worrying and thinking: ‘Well he’s so far away, he could be up to anything and I’ll never know’.

I felt that keeping in touch by text and phone calls wasn’t really enough to maintain a good relationship, because you forget to tell your partner all the little things about your day, and when they find out they feel excluded. It’s really hard to feel like you’re part of each others’ lives because so much happens on a daily basis, so when you don’t see someone for weeks or months it becomes difficult.

There were some good points to being in a long distance relationship, but for me the bad definitely outweighed the good and it has put me off getting involved with anyone living so far away. I would probably consider dating someone living in Manchester or Leeds as they’re fairly close to Sheffield, but Peckham was too far.

Yes

Alex Jones, 22 MA Magazine Journalism 200 miles

I got together with my girlfriend, Beth, a couple of months before I moved to Sheffield. We’ve been going out for nearly a year now, and living apart has definitely made us stronger as a couple compared to my previous relationship where we saw each other all the time. That lasted for just over a year, but I don’t think we were anywhere near as close as I am now with Beth, who lives a three and a half hour train journey away in Cardiff.

We’ve had our ups and downs like any relationship does, but I think the payoff is far better when you’ve spent time away from the other person.

If we go for a long time without seeing each other - say about five weeks we can get into petty fights, but when we finally see each other again our relationship is a lot stronger, and it shows. Plus, you look forward to seeing each other more and start to appreciate and make the most of what time you do have together. Instead of lying around doing nothing like we’ve got all the time in the world, we’ll go out for meals together and actively plan dates. It “If you can stick might seem like basic ‘coupley’ stuff, but I it out it will be didn’t do it much in my last relationship.

We make the most of Skype too, by coming well worth the up with inventive ways of having lost distance dates to keep things fun. One way we ‘Skype date’ is by watching films together, timing the films so that we’re in sync. We both buy a lot online too, so we usually open parcels while on Skype – it might seem weird to some people, but that way it’s like being in the same room as each other. Sometimes a little bit of background noise helps ease the fact that we’re so far away from each other.

We’ll probably make the most out of Skype dates over the summer as Beth is going back home to Cornwall, and the eight hour train journey separating our places means that we’ll only be able to see each other for two weeks out of three months.

To students that are struggling with a long distance relationship, I’d say if you can stick it out it will be well worth the rewards. There will be times you fight and times you doubt what you’re doing, but separation anxiety is normal and as long as you remember all the good times you’ve spent with your other half, it’ll all work out fine. If you can get through this, then your relationship can get through almost anything.

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27/08/2012 10:47

Humping Iron

Bored of slogging it on the treadmill? What better way to keep fit than during your sexual escapades?

By Gopa Pincha Uni Health (final).indb 30

27/08/2012 10:47

Sex based exercise introduces your body to various degrees of sensual pleasure and contributes to a full body workout. We bring you eight different sex positions that will bring a new level of naughtiness to your workout.

THE LUNGE

Works: Quad front of the leg, hamstring, core, and butt.

As the name suggests, the lunge position has the woman sitting on top of the man. She places one leg in front of her while the other leg is extended behind her in between the man’s legs working the quad, hamstring, core, butt, and the front of the leg.

He burns: 23 calories She burns: 117 calories

DOGGY STYLE

Works: Quadriceps, Core and Gluteal muscles.

Penetration from-behind sex engages the woman’s core muscles, as she needs to stabilize herself on all fours. The quadriceps and glutes (the three muscles that make up the butt) are also worked while bracing against the impact. Maximize your sexercise quotient by positioning your hands on a wall in front of you and use your upper body to help thrust. Result: A good shoulder and upper body workout along with great sex.

He burns: 35 calories She burns: 15 calories

TWISTER STALEMATE

STANDING WHEELBARROW

Works: Shoulders, arms, midriff, calves, quads, core, and butt.

Though this position might look a little challenging to attempt - and requires a good bit of strength - it is nowhere near as difficult as doing the Bridge.

The woman’s arms and shoulders are worked while trying to balance the upper body that is tilting in a downward direction towards the bed/floor. The lower half of her body is balanced partially by her legs wrapped around her man’s waist. The man then clasps his arms around her waist preventing her from slipping away.

He burns: 100 calories She burns: 96 calories

Works: Everything - butt and inner-thigh muscles, biceps, triceps, abs, glutes, quads, and calves. (Wow) As alluring as this exercise may sound, this position is clearly not for the weak as it requires a lot of strength and one may possibly fail in holding this position for very long. “She better be yoga-ing five days a week or training as a gymnast,” says Patti Britton, author of The Art of Sex Coaching and past president of the American Association of Sexuality Educators, Counselors and Therapists.

He burns: 96 calories She burns: 134 calories

Works: Biceps, triceps, lower back, core, quads, inner thighs, calves and butt.

This position might look strenuous for pleasure seeking but if achieved can be a serious workout engaging many important muscles. The woman’s biceps and triceps are engaged while seeking a secure wrap around the man to maintain upper body balance and its mid air position. The core, butt, upper-leg strength, quads, inner-thighs and calves are worked trying to balance the lower half of her body.

The man strengthens his biceps and triceps, core while on all fours.

He burns: 134 calories She burns: 96 calories

MISSIONARY STYLE

Works: Core muscles.

Though considered as one of the most passive positions for a woman, it can still prove to be a very good workout if she reacts with equal and opposite force to the man’s actions.

When your partner thrusts towards you, thrust back with equal and opposite force and strengthen to your core.

He burns: 32 calories She Burns: 16 calories

COWGIRL

Works: Lower abs, pelvic muscles, butt, calves, quads and core.

This position is where the woman straddles the man. This primarily involves flexing of the lower abs and pelvic muscles The standard cowgirl position engages the woman’s butt and core as the lower part of her legs are steadied on the underlying surface. “Pressing into the man’s abs and sides with her quads or calves can engage those muscles as well,” says Yvonne K.Fulbright, a certified sex educator and author of Touch me There!

He burns: 23 calories She burns: 75 calories

Be the Indiana Bones or In Diana Jones of sex - what you burn being a sexual explorer: Sex to gather information: 411 calories Curious Sex: 73 calories End of the world sex: 911 calories Passionate Sex: 85 calories Guilty Sex: 55 calories There’s nothing else to do sex: 37 calories

THE BRIDGE

STANDING

Works: Arms, core, and upper-leg muscles.

If you are facing each other, the upper-leg muscles and core are strained most. Upperleg strength works on keeping the woman upright if she’s on one leg, while her core is essentially engaged in maintaining balance.

Arm strength is essential for both partners in this particular position to avoid the man letting go and the woman slipping back and injuring herself. If you are facing in the same direction, the same muscles that are worked out during doggy-style sex are engaged.

He burns: 117 calories She burns: 96 calories

Burn calories during hot foreplay: -Using Vibrator (Industrial Size): 114 cal -Using Vibrator (Normal Size): 22 cal -Sucking: 38 cal -Pleading: 19 cal -Tickling: 17 cal -Licking: 24 cal -Nibbling: 28 31

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? sex

Condoms can be damaged by lipstick

FACT

Condoms can be damaged when they come into contact with any oil based products, such as lipstick, baby oil, suntan lotion and moisturiser. If you want to use a lubricant, look out for ones that are water based.

Sex can cure a headache

FACT

During intercourse the body releases endorphins, which are powerful painkillers. Having sex also relieves the tension that restricts blood vessels in the brain, which can get rid of that pesky headache. Next time your looking for that box of paracetemol, grab your partner instead!

Uni Health (final).indb 32

myth or fact Once sperm is released in the female body, it only survives for a few hours

MYTH

Sperm can survive in the female body for six or seven days, therefore women are still at risk of getting pregnant up to a week after having sex.

“If I pull out before ejaculating, she can’t get pregnant”

MYTH

Pulling out before you come does not prevent the chance of pregnancy. A woman can still get pregnant if a man does not ejaculate inside her. Sperm can leak from the penis before ejaculation (also known as pre-come).

Men cannot stop pre-come leaking from their penis, no matter how ‘careful’ they are, so always make sure to use protection.

Men have sex more often than women

MYTH

More than one in three women are having sex at least three times a week, which is 17% more often than the average guy. In fact generally men have a higher sex drive than women and are much more straightforward.

While women need candles and romance men will do it any old time.

Semen is more effective in preventing tooth decay than mouth wash

FACT

Semen contains zinc and calcium, which are both proven to prevent tooth decay and according to the American Dental Association cut through plaque better than mouthwash. Looks like Listerine has some stiff competition.

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D L O G & R E SILV ED Z N BRO

Victoria Pendleton she even looks good in a helmet

London 2012 is more than just a sporting event. It’s a chance to check out some of the finest athletic figures in the world. So with that in mind, Uni Health presents the hottest of the hot, the sexiest athletes in the world.

Bronze Victoria Pendleton, Great Britain

B

ritish track cyclist Victoria Pendleton, 31, has won nine world titles while representing Britain in international competition, including a record six in the individual sprint competition. Pendleton is the current reigning Olympic and World Champion for the sprint, as well as being former European and Commonwealth champion. As if that wasn’t enough, she also won a silver medal rowing in Athens in 2004.

During her build-up to the 2008 Beijing Olympics, she won two gold medals at the 2008 UCI Track World Championships in the women’s sprint, and the women’s team sprint. Jessica then won the gold medal at the Olympics in the Women’s Individual Sprint Event.

In February 2012 Pendleton, along with Jess Varnish, set a new world team sprint record of 32.754 seconds, beating Kaarle McCulloch and Anna Meares of Australia, at the Track World Cup in the London Olympic Velodrome.

As well as being athletically fit, Pendleton is admired for her other physical attributes. She appeared on the cover of lad’s mag FHM in 2009 and is a brand ambassador for Pantene, sponsors for the London 2012 Olympics.

Cycling is a great way to not only improve your conditioning, but also to enhance your physique. It boosts stamina, eliminates body fat and tones muscle. Just follow these simple workouts and start seeing immediate improvements.

GET THE BODY Tempo Ride at a constant, fairly high intensity for 20 to 25 minutes. This will help your body grow accustomed to tolerating the lactic acid that tires muscles so that when you do decide to push harder, you will not fatigue as quickly. These workouts will also help to push up your relative speed, thereby increasing your performance. Do this twice a week.

Endurance Aim to cycle continuously, at a comfortable pace, for about 45 minutes to an hour. There is no need to overdo it during these sessions, unless you are training for an endurance event. Excessive endurance training will lead to issues with recovery and will take time away from other workouts you should be concentrating on. Do this once a week.

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Silver James Magnussen, Australia

C

urrent 100-metre freestyle swimming world champion, James Magnussen, 20, will be representing Australia in this year’s London Olympics. The twenty-one year old is hoping to add to his current three major international competition gold medals, competing in the 50-metre freestyle, 100-metre freestyle, and the 4×100-metre freestyle and medley relay.

Magnussen qualified for the 2012 Summer Olympics by winning the 50 and 100-metre freestyle in the 2012 Australian Swimming Championships.

In his first event, the 100-metre freestyle, Magnussen recorded a time of 47.10 - the 4th fastest ever swim in the history of the event.

Magnussen won the world title just three weeks after he was floored with pneumonia last year and revealed recently that he was much sicker during the Olympic trials in Adelaide than he had let on. This raises the interesting question of how much faster he might have gone had he been fully fit – a frightening thought for his rivals, as not one of them has been within half a second of his time.

Swimming is a demanding exercise. It uses all the major muscle groups -

James Magnussen boasts a physique honed by hours spent in the pool

abdominal, biceps and triceps, gluteals, hamstrings and quadriceps – as well as keeping the joints flexible, especially hip, neck, shoulders and limbs.

As well as working the core muscles, swimming decreases blood pressure reducing the risk of having a stroke. It reduces your resting heart rate and increases your cardiac input, which results in more blood being pumped by the heart to the rest of the body. It also reduces your resting respiratory rate, increasing blood flow to the lungs and helping burn calories.

Follow these workouts to enhance your physique and improve your endurance, speed and flexibility. You’ll perhaps never be able to achieve James’ fitness in either looks or physicality, but you’ll certainly be one stroke closer than you are right now.

FACT FILE Born:

1991 - Port Macquarie, Australia

Sporting Hero:

Sonny Bill Williams

Star Sign:

Aries

Couldn’t live without:

His arms

Childhood Ambition:

Ice-cream man

Why swimming?:

Growing up near a beach, he’s been in the water since he was three

Favourite Food:

Cereal

Other sports:

Rugby and Football

Favourite Music:

Techno

Would like to swap lives with:

Charlie Sheen

Dream Car:

Audi R8

Would play him in a movie:

Justin Beiber

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GET THE BODY - 5 x 50m sprint freestyle (change stroke as desired) - Rest with 20 secs - 5 x 100m sprints (any stroke) - Rest 40 – 60 secs

SPEED 4 X 50 m freestyle starting slow and gradually increasing the speed up to the maximum. Rest 30 secs in between.

4 X 50 m freestyle starting only legs, breathing frontally without kickboard for the first 25m, second 25m increasing speed up to full speed. Resting 30 seconds in between.

400 m freestyle, medium pace fartlek swimming, 25 m slow then 25 fast and so on.

Finish by swimming at regular pace non-stop for 30 minutes.

Do this continuously for 30 – 40 minutes.

Endurance Do sprints/fast swims/kickboard/underwater swims first phase (20-30 minutes) then go to easy pace cardio swims to burn fat at a higher rate the second half of the workout.

FLEXIBILITY Stretching plays a vital role in keeping muscles and joints strong and pliable so they are less susceptible to injury. Spending a few minutes a day doing slow, deliberate stretches can also help you manage stress more effectively giving you a chance to momentarily shut off outside stressors to focus, physically and mentally, on your activity.

RULES TO STRETCH BY • Warm up first: warm muscles, tendons, and ligaments are more flexible and stretch more easily.

• Stretches should always be gradual and gentle.

• Hold each stretch in a static position for 10 to 20 seconds, allowing the muscle to lengthen slowly.

• Do not bounce; bouncing actually causes muscle fibres to shorten, not lengthen.

• Stretch only to the point of resistance; if the stretch hurts, you´re pushing too hard.

• Don´t rush through the stretching routine; use it to prepare yourself mentally and physically for activity.

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Gold Jessica Ennis, Great Britain

O

ne of Britain’s leading medal prospects, Sheffield’s Jessica Ennis, 26, has been the poster girl for British Athletics since she won gold at the World Athletics Championships in Berlin three years ago. Jessica will be making her Olympic debut in London this summer after injury cruelly forced her to withdraw from the Beijing games in 2008, and she’s hoping that home advantage will help her to the top of the podium.

Britain’s women have pedigree in the heptathlon – Jessica’s early rivals were Commonwealth champion Kelly Sotherton and Olympic gold medalist Denise Lewis, and she says their example has always inspired her “to perform well, and keep their legacy going.” And with strong performances during the indoor season under her belt, she looks to be in with a great shout to bring home the gold this summer.

As a heptathlete Jessica must be in peak physical condition to maintain the balance of strength, speed and stamina she needs to perform in such a range of events. Running has always been one of her strengths - in 2010 she took gold in the indoor 60m hurdles ahead of the event’s specialists. But a sprinter’s physique would threaten her performance in the shot-put and javelin, so Jessica has a finely tuned exercise regime that ensures she only builds muscle where she needs.

As well as making her a phenomenally successful athlete, Jessica’s training schedule has given her a body that most models would kill for. But if you’re hoping that a few jumps into a sandpit will leave you tight and toned then you’re going to be disappointed – Jessica trains twice a day, six times a week, complemented by daily visits to physios, masseuses and her personal coach Tony Minichiello.

If that still hasn’t put you off then give Uni Health’s heptathlon routine a go. We can’t promise you an Olympic medal, but it might help you get that gut in order.

TIMELINE

GET THE BODY Speed 4 x 40m sprints (3 mins recovery) 4 x 300m sprints (6 mins recovery) Speed is part of every heptathlon event, from throwing to sprinting, so working those quick muscle fibres is vital.

Short reps prime you for intensive bursts, and the longer sprints help you run through the finish line.

Strength Get into a press-up position. Lift your right arm 30cm out, tap down, then return to the start. Repeat 10 times, then swap arms.

A strong core means you aren’t wasting energy when you run or throw. Staying upright means you can exercise the impact muscles more effectively giving better speed and more distance.

Power Jump from a standing start onto a knee-high surface. As you jump, bring your heels up to touch your bum. Jump off as high as you can, landing with straight legs and then bending to the floor.

Getting muscles firing quickly gives you a better start out of the blocks and means you’re not wasting energy ramping up your speed. When every second and centimetre counts, this is the difference between gold and silver.

1986

Born in Sheffield to decorator Vinnie and social worker Alison

1996

Introduced to athletics for the first time and wins her first prize – a pair of trainers

2000

Takes first place in the high jump at the National Schools Championships

2004

Competes in first international heptathlon at the World Youth Championships

2005

Wins first international heptathlon at the European Junior Championships

2006

Takes bronze at the Commonwealth Games with a personal best of 6,296

2008

Career-threatening stress fractures in Jessica’s foot end her Beijing dream

2009

Takes gold at the World Championships in Berlin after a year-long injury absence

2010

Becomes the first British woman to hold world indoor and outdoor titles

2011

Loses her world title to rival Tatyana Chenova

2012

Wins silver at the World Indoor Athletics Championships

THE HEPTATHLON 100m Hurdles

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High Jump

Shot put

200m

Long Jump

Javelin

800m

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World champion, Olay model and labrador lover, Jessica’s the complete package

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Uni Health presents some simple steps to help you shake the fish-eyed, hunchbacked, laptop look of the desk bound student. By Liam Jack.

goodbye to

Gollum

I

t’s three in the morning. You’ve got 3000 words to write before your nine o’clock deadline. You’ve been staring at the blank screen for the past 2 hours, your brain seems unable to process information and your fingers, for some reason, keep directing your mouse to youtube for more momentary distractions, delaying the inevitable slog that this essay will be. You’re pepped up on energy drink, the words stubbornly refuse to flow, your back hurts from sitting in a position that makes you resemble Gollum and your eyes are starting to go fuzzy.

While the last thing you want is a list of advice on how to treat your body healthily in the face on impending deadlines, there are a few small things that may help keep your body in a relatively health state while you bash out yet another mind-numbing essay.

Seating position

‘Instead of sitting forward in your chair, move your hip all the way to the back of the chair. Lean slightly back in comfort’

After a long essay session you may notice your body beginning to slouch into something that resembles a limbo position. Your shoulders are where your lower back once was, your back is curled unnaturally and your bottom is hanging onto the lip of your chair. Dr Jolie Bookspan, an expert in back pain stresses that this can lead to long term back and neck problems. “Sitting with a rounded back does several things to cause injury and pain. (Slouching) when sitting holds your muscles in alonger than normal position, which weakens them. It also slowly degenerates your discs, the little cushions between your vertebrae,

Uni Health (final).indb 40

and pushes the discs outward to the back. This is how discs bulge also called herniated or slipped.”

And while it’s annoying to accept what your teachers told you all through secondary school was right, when it comes to seating position they do have a point; seating upright will do wonders for you in the long term. “Instead of sitting forward in your chair, move your hip all the way to the back of the chair. Lean slightly back in comfort,” says Dr Bookspan. “If the chair back is rounded, put a small soft cushion in the space between your low back and the chair, to preserve healthy normal back posture instead of assuming the curved posture of the chair.”

Shoulder Bag Chances are you’ve been lugging text books, notepads, laptops, water bottles and various other student paraphernalia around with you

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‘The straps especially thin or chained ones - can dig into your shoulders, interfering with circulation’ all day. While all essential for the studious type, there are certain dangers in carrying too much weight, especially if you’re carrying everything in a shoulder bag. eHow.com points out some of the potential hazards of shoulder bags. “The straps - especially thin or chained ones - can dig into your shoulders, interfering with circulation and causing tingling, numbness, and weakness in your arms and hands. In addition to affecting your posture, bags that weigh more than 10% of your body weight can cause improper balance by interfering with your natural movement, thereby making you walk lopsided and increasing your risk of falling.” And no one wants to be the person that takes a swan dive while walking up the steps of the student union.

The American Chiropractic Association recommends carrying a bag diagonally across the body that has a wide, adjustable strap. It suggests you should also only carry essential items and switch your bag from one shoulder to the other regularly.

Otherwise you may end up with the posture of Quasimodo.

signed to be able to handle staying contracted for any amount of time, and the result is tired, dry, and very sore eyes.” As well as sore eyes CVS can also cause headaches, neck pain and double vision.

The best cure for this is to take short breaks every now and again from your computer screen. UK work regulations state that employees that are computer facing for the majority of their day have a five minute break for every hour of screen time. While this may not bode well for your half-finished essay that desperately needs completing in the next two hours, your eyes will thank you for the respite.

that are different from constant internet surfing.

It’s also a good idea to move your chest, waist, back, legs and feet to bring some circulation back to these forgotten lumps of flesh. Japan has been way ahead of the west when it comes to office bound exercising; check out “Japanese Radio Exercise” on youtube to witness their daily stretching routine that many practise every morning to get their bodies ready for work although it may be best to avoid doing this in a crowded library, unless you want to look like a weirdo.

Exercise routine During the electronic revolution of the 90s, health practitioners noticed a strange phenomenon sweeping developed nations; repetitive strain injuries (RSI) started to become a mini-epidemic. In the U.S, researchers believe cases of RSI have risen 80% since 1990. RSI develops when the majority of the body is inactive and very select muscle groups are doing small, repetitive tasks. For those of you at a computer screen, that means fingers, wrists and elbows going gammy from poor positioning and unending keyboard bashing.

A good way to counter-act these symptoms, and prevent your body turning into a geriatric husk before its time, is to develop a short exercise routine (this can be incorporated with your quick breaks away from your computer when resting your eyes).

This most important muscles to exercise are your hands, arms and shoulders, allowing them to stretch in ways

Screen staring Ever stared at a computer screen for so long that when you blink it feels as if small daggers are stabbing right into your optic nerve? Chances are you may be suffering from Computer Vision Syndrome (CVS). The human eye is evolved to see clearly at distances one to six metres, but is less able to process the many thousands of tiny pixels sitting thirty centimetres away from your face.

Sara Kudron, a visual specialist from Iowa University, says: “The eyes must continually expand and contract to continually refocus to compensate for this small distance. The eye is just not de-

‘The eye is just not designed to be able to handle staying contracted for any amount of time, and the result is tired, dry, and very sore eyes’

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Boiling Point Strategies for coping with exam stress

S

un Wu, Julius Caesar and Napoleon Bonaparte are globally recognised military leaders. Why can’t you apply their strategies to cope with your exam

stress?

Exam stress is a normal part of university life.

We cannot flush it away but we can understand it, chop it down into smaller chunks and win the battle in a strategic approach. Here’s how.

U

NDERSTAND ITS NATURE “Know your enemy, know yourself and win a hundred battles” is a famous quote from The Art of War by Sun Wu, an ancient Chinese military strategist. This can also be applied to exam stress, and the first step is to identify the problem.

Students can get panic attacks and anxiety, preventing them from getting on with anything.

“One of the key things to do with stress is the feeling that you don’t have any control,” says Dr Carolyn Axtell, a lecturer from the Institute of Work Psychology, the University of Sheffield.

“Students start to feel immobilised. They feel that they can’t cope with the situation while there are so many things going on. That’s when stress tends to be at the highest level.” Stress takes up cognitive resources, leaving you with less energy to function effectively.

“A certain level of stress is good because it can help to motivate you and mobilise you into action,” she says. “You’ve got a bit of adrenaline and feel more cognitively alert, but it can be problematic when it starts to get beyond the point where it’s useful.”

“Breaking things down into manageable chunks can Really help. If you look at the whole thing you have to do, you will see it’s large and Overwhelming.”

Uni Health (final).indb 42

W

“Don’t try to memorise everything. Writing it down can help you process and solidify things in your head.

Some people like to do spider diagrams, other people like boxes and arrows or lists.

You have to choose what suits you best.”

D

IVIDE AND CONQUER With Sun Wu’s teaching in mind, the popular strategy ‘divide and conquer’ adopted by Roman ruler Julius Caesar and French Emperor Napoleon Bonaparte – can be used.

The key to deal with exam stress is to regain control, and to make it easier. Dr Axtell says, “Breaking things down into manageable chunks can really help. If you look at the whole thing you have to do, you will see it’s large and overwhelming.”

Dr Axtell recommends that an easy way to divide and control is to make a timetable for revision. She does warn, however, that students should be realistic because they might not be able to cover everything.

IN THE WAR To make sure that you get through the exams, you must take action. When it comes to revision, it is useful to write things down.

Dr Axtell says: “Don’t try to memorise everything. Writing it down can help you process and solidify things in your head. Some people like to do spider diagrams, other people like boxes and arrows or lists. You have to choose what suits you best.”

You cannot win a battle without good preparation and practice, and the same applies to exams. Doing mock exams and exercises can help conquer anxiety. The lecturer says: “Exams are scary for students because you don’t know what you will get. Have a look at past exam papers to get an idea about things that might come up. Think how you are going to answer the questions. That can really help to make things less scary. Be prepared as much as you can. That can give you a lot of confidence that you can do it. You will feel less likely to be stressed and anxious.”

She says another problem is with our own thoughts. “Sometimes you feel very negative, probably more negative than you should do. Try to step back sometimes. Maybe you might not do it as good as you thought.

See what you need to improve and then try again.”

Stress doesn’t go away, but we can manage it.

“Everyone is going to feel stressed and anxious but it’s inevitable,” Dr Axtell concludes.

“You just need to keep it in manageable level.

Being organised and taking control of the situation as much as you can be.” Victory is then yours.

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Juggling employment and education

P

art-time jobs, for some, are an essential part of Uni life. With tuition fees rising to a whopping £9,000 a year, more and more students are relying on various ways to make a little extra cash. However, in an effort to pay their way through Uni, some students risk sacrificing their grades as they spend more time in the work place than the library.

This can cause unnecessary stress and anxiety. Uni Health takes a look at student jobs that fit around your own schedule.

Mark Lankester, 23, Sheffield University, cannot survive without a part time job but sacrifices sleep to get to Uni on time.

“I work all weekend sometimes with only a few hours sleep the whole weekend. Which, of course, means I am tired Monday morning. I find it difficult to concentrate on the work I am doing because I am too tired to think about it. I generally work about 25 hours or more a week, but they are usually over the course of one weekend so sleep is out of the question. I have no time to do my Uni work because I work all weekend and I am in classes during the week.”

Job Shops – available in most student unions, job shops allow student to pick when they want to work. Sign up for the agency now and you will be sent a job at a certain time, on a first come first serve basis.

Flu Camp – if you are a fan of medical testing, join the affectionately named flu camp volunteer group. You will stay in comfortable quarantine unit with en-suit and wireless access, 3-meals a day plus TV and Playstation. Participants will receive up to £3000 for volunteering.

Flyering and ticket selling – for specific pubs, restaurants or

clubs, flyering allows you to pick your own hours. At around £5 pound an hour you can do as little or as lot as you want.

Ticket selling is based on commission and around £1 of each ticket goes in your own pocket. Eevn though its repitative and a thankless job it gives you a break from studies.

Adult and Sexual Dating Industry – It’s perfect when you

need to juggle day-to-day life with work.

There is a potential to earn £10 an hour and you can choose the hours that you work. It’s fun and exciting and you can work from the comfort of your own home.

63336 texting service – make money by answering questions, how to work for a text service. If you like gen eral knowledge and are constantly on your phone you could be earning up to £10 an hour answering questions that people send by text.

You can work from wherever you want and all you need is a computer and an Internet connection.

LIFE MODELLING– If you are una-

shamed of your body and want to earn a bit of cash, artists all over the country are looking for life models to pose for them. At an average of £15 an hour you can pick and choose what sessions you want to attend.

Perfect for the busy student lifestyle.

visit: www.freelancestudents.co.uk/ www.studentjobs.co.uk

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Loneliness is a serious issue affecting students, but don’t let it cripple you, picking yourself up is the first step towards being happy. By Kevin Schembri Orland

Break out of loneliness

A

rriving at university for the first time can be daunting. You’ve left home, all on your own knowing no-one.

It’s a new start, but what happens if nothing goes to plan? You can end up feeling very alone.

Charlotte (Charley) Robinson, currently studying for an MA Magazine Journalism, struggled with being shunned during her first year of her undergraduate degree in English, at Sheffield Hallam University. Having just moved from Cambridge, Charley experienced the initial culture shock of moving into a more closed community. Back in her home, being open with people is common practice, but when she tried to open up to her flat-mates at Uni, she became a black sheep, and was pushed out of her circle of friends for being perceived as ‘snobby’.

“The friends I had began to ignore me and began to say horrible things to me behind my back. I felt extremely isolated and had no-one to talk to.

I wanted to go home but my parents told me to stick it out.”

The only friend she was able to make had a very different personality to her own, which caused them to clash. That didn’t last long as Charley didn’t want to compromise who she was just for making a friend. Things became better in her second semester where she met her current boyfriend and was finally accepted for who she was without any prejudice.

According to Dr. Roy Shuttleworth, a consultant in clinical psychology, humans “are social creatures. From our birth, we are attached to our mothers, as we grow; we move away from our family and create a group of friends. If someone is struggling to make friends, then they usually attach themselves to animals such as dogs.”

If you’re starting to feel down, you might want to do something about it, talk to someone. Don’t just sit there thinking it’s going to pass because loneliness can lead to depression, sending you plummeting even further. Symptoms of depression include thoughts of self-harm, loneliness and loss of confidence. Recent studies have found that loneliness effects your sleeping habits and may cause many restless nights.

Andrew Galea, a foreign student studying

playwriting at the University of Glasgow has been in the UK since September, but struggles to fit in. He noticed a difference between the Mediterranean and Scottish cultures. “In Malta, people become best friends at the drop of a coin whilst in Scotland, you need to fight for people’s trust.” He still feels outcast and argues that infiltrating the social circles is like a full time job.

Andrew put himself out there but just couldn’t find a place to fit in.

“I’ve only recently started befriending the locals.

Otherwise I’ve had somewhat of a superficial connection with Erasmus students. I’ve got one solid friend here from Germany, and both of us agree we’ve felt like outsiders for the most part” Going out there and meeting people might seem like a scary idea but it’s something you should consider.

“The most important thing is to meet like-minded people”, explains Robert Edelmann, Professor of Forensic and Clinical Psychology at the University of Roehampton. “Step one is ‘what are my interests and hobbies’. Step two is to seek out clubs and groups in the local area and join any that sound interesting. Step three, engage in the groups social activities.”

He goes on to say that the trick is to keep trying, not just sit down and give up.

Eve ntu a l ly you will find somewhere that you would fit in. There are plenty of clubs and societies on every campus and the trick is to look at your hobbies. Do you enjoy playing a sport? Then join a sport’s club.

Maybe chess is more your cup of tea, but there’s probably a society for that. If university societies aren’t your thing, then consider joining a gym and perhaps a spinning or yoga class. All these will get you up off your bottom and out into the wild. Forcing you into meeting people whether or not you’re secretly scared out of your mind.

If you’re finding it too hard to go out and meet people, Dr. Shuttleworth recommends talking to your university councilors will most likely help sort out your problems. Contacting your family and friends back home can also help. In general, just talk to someone.

“The most important thing is to meet like-minded people”

Depression is the most common mental disorder in Britain: • The statistics reveal that women are more likely than men to feel lonely.

(38%, compared with 30%).

• A greater number of women (47%) than men (36%) have felt depressed because they felt alone, and have sought help for feeling lonely (13% women, compared to 10% men).

• 9.7% of people in England will suffer from depression with anxiety in any one year. Depression without anxiety is 2.6% • Women have a higher prevalence for depression with anxiety at 11.8% and men at 7.6%.

• Depression occurs in 1 in 10 adults or 10% of the population at any one time.

• Around 1 in 20 people experience major or ‘clinical’ depression.

• Depression can be caused by stress with 420,000 Britons saying that they are challenged with work-related stress.

• In the UK, 400 per 10 000 people have self-harmed and this is one of the highest rates in all of Europe.

• Over half of all cases of depression will not be affected by problems after

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From food to fitne s Nutrition

Fitness

Mental Health

What are the best foods for building muscle fast?

I really want to join the gym to improve my fitness levels but I’m too embarrassed by the current state of my body to do this. I feel that people will look at me and laugh when I walk in. How do I boost my confidence to make me go?

My flatmate drinks every day. Up until recently I didn’t see it as too much of a problem. I thought it was only a glass of wine or a couple of cans of beer a night. However, the other morning I caught him pouring whisky into his coffee before getting in his car and driving to Uni. When he was gone I went into his room and to my horror found a collection of empty vodka bottles under his bed. He clearly has an alcohol problem. How should I approach the situation?

Sam, 21, Cardiff

Mehdi Hadim Founder of StrongLifts.com and advanced power lifter There are no miracle foods that will build muscle instantly. A healthy diet and regular fitness regime are required. Your diet should consist of a well-balanced mix of proteins, vegetables, fruits, carbs and healthy fats.

However, protein is the key for bulking up as it builds muscles and also contributes to burning fat as it has a higher thermic effect than carbs. Foods that are high in protein include whole eggs, salmon, mixed nuts, red meats (beef, lamb, pork) and chicken.

To get good definition and toning you will also need to burn the fat around the muscles.

One of the best ways to burn fat is, confusingly, to eat fats. This is because your body will begin store fat if you don’t provide it with it. Extra Virgin Olive Oil, mixed nuts, turkey, fish and vegetables are all great sources of healthy fats.

Uni Health (final).indb 46

Emily, 21, South London

Lee Armstrong

Chris, 25, Sheffield

Sports Scientist Well rhis is obviously a self confidence issue and the only person who can overcome this is you. But maybe a friend can help you out.

If you can find a training partner to go to the gym with you can chat, help motivate each other, laugh, joke, etc. The most difficult part is getting to the gym. Once you are there you can concentrate on your workout and listening to music is also great distraction. In order to stay motivated it’s imperative to set short term goals that are realistic (a member of staff at the gym should be able to help you with that).

Remember, this sounds like the start of an extremely positive lifestyle change and it’s not going to be easy but the rewards will be huge.

Good luck!

Leigh Derrick Drugs and alcohol social worker You need to confront him about his problem. Let him know that his actions are affecting everyone around him and not just him. That he is in danger of harming other people. If he is getting into a car after just drinking whisky, he is in danger of really hurting someone or being arrested. It may be difficult but you need to practice some tough love. Tell him that if he doesn’t get it sorted out then you may have to go to the police if he drink drives again.

27/08/2012 10:47

e ss, ask the experts WEAR THE RIGHT CLOTHES

FLIRTING IS GOOD FOR YOU

Clothing is something that can attract the eye quite easily, but it can be for the wrong reasons too. Make yourself presentable but don’t send out the wrong message to any potential love interest.

The Dating Doctor says: “Wear whatever is appropriate for where you are and what you’re doing. A short skirt and low-cut top send the wrong signal and the man just won’t know where to look - that’s not flirting, that’s pulling.”

That feel good sensation we get from flirting isn’t just all in our heads, it’s a biological stimulation that’s healthy for the brain.

Well, it might be all in our heads after all then.

The Dating Doctor says: “Being flirted with by a stranger is the biggest compliment a woman can get. Flirting stimulates the brain and makes us feel good. It encourages the body to produce endorphins and oxytocin, which are the feel good hormones.”

DON’T COME ON TOO STRONG

KNOW YOUR BODY LANGUAGE

Keep calm and know when to ease back if need be. Coming on too strong will only make you look silly, andcould lead you into trouble as well.

The Dating Doctor says: “Coming on too strong in public can scare the other person off - especially if they are a stranger.”

Reading the signs is a crucial part of telling if the opposite sex is into you or not, and knowing what to look as far as body language is concerned.

The Dating Doctor says: “Flirting is all about nonverbal communication. It’s a secret communication between two people. The main components are open posture, your smile, eye contact and touch.”

BAD CHAT UP LINES AREN’T NECESSERILY BAD People may roll their eyes at lines like “Can I have your phone number? I seem to have lost mine”, but the trick is all in the delivery. If you can master how to deliver a cheesy chat up line well, then you just find they aren’t quite as bad as people say they are.

The Dating Doctor says: “Research in the US around 1971 determined how people like each other when they first meet showed that likeability equals 55% how you look, 38% how you sound and only 7% of what you say. So if you speak a “cheesy chat up line” with good body language (posture and smile) and in a nice voice, it will still work.”

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DON’T RESTRICT YOURSELF TO BARS AND CLUBS There’s more to the flirting game than just hitting the nearest trendy nightspot. Love can blossom anywhere, so don’t limit yourself. Give it a go in a variety of places.

The Dating Doctor says: “Bars and clubs are not so good as people have a hidden agendas and drink and loud music is involved. The best place is in public surrounded by other people who don’t know what the two of you are doing.

Wonderful flirting is a secret communication between two

TAKE CARE WITH COMPLIMENTS Everyone loves being complimented, but there’s a fine line between being nice and being creepy. The key to successful flirting is to keep comments casual.

The Dating Doctor says: “It’s important to only give compliments to things that belong to people - their clothes, car, bag, etc. Talking about their eyes, hair or body is too personal unless you know them very well.”

Got a question?

Whether it’s about health, relationships or sex, visit www.unihealth.co.uk and our experts will be on hand to dish out the very best advice.

Alternatively visit our facebook page, just search Uni Health

27/08/2012 10:47

Fridge Raid

C

hristiana Wu braves the content of Sheffield student Alex Jones’ fridge for an in-depth analysis and to help him clean up his act.

Alex’s confession:

“I can’t really cook at all so, I just go for ready meals. I’m very routine with food: I have toast every morning, pizza every Friday and Bolognese at least once a week. I snack a lot on chocolate and biscuits and eat ice cream every day, no matter what the weather’s like. I don’t eat greens often but do drink fruit juice, although I also have fizzy drinks quite often. If I do cook, it’s only instant noodles, potatoes or beans.”

Uni Health suggests 1. Cut-down ready meals They’re OK occasionally if you’re pressed for time, but substituting microwave food for daily meals isn’t healthy. Here’s a couple of simple recipes Alex can try that don’t need much culinary skill: Stir-fry noodles Boil and drain the noodles then put them into a heated frying pan or wok with soy sauce, chopped vegetables and your choice of meat; chicken’s healthiest, but beef works well. Fry on a high heat for six minutes with a spoonful of oil.

Hearty tomato soup Bring beef stock cubes to the boil in a pint of water with tomatoes, chopped carrots, an onion and a potato. Simmer for twenty minutes then add a pinch of salt and some cheese. Simple and delicious.

2. Cut out ice-cream It’s a wonderful treat, but eating ice-cream every day is excessive.

Try and replace it with these healthier alternatives: Grape Frappuccino Freeze some green grapes, then blend them. It’s as easy as that, incredibly refreshing and absolutely scrumptious.

Uni Health (final).indb 48

Alex’s Fridge • Ristorante Pizza • Yogurt • Ben and Jerry caramel ice cream • Maryland Cookies • Kit-kat chocolate bars • White loaf of bread • Walkers crisps • Toffee dodgers • Twix biscuit fingers • Chocolate bars • Cheese • Butter • Cumberland pie stuffed with beef, carrots and cheddar cheese • Two bottles of apple and blackcurrant concentrated juice • Three cans of beans • Marmite • Heinz soup • Instant noodles

Lactose-free banana-whip ice cream Slice three bananas and coat in lime juice (it stops the bananas going brown but you can leave it out if you like). Pop in the freezer for half an hour, then blend and enjoy.

3. Eat more fruit and veg Alex doesn’t like salad, so there’s no point prescribing a bowl of leaves for dinner, so here are some ways of sneaking in some healthier versions of his favourite foods.

Vegetable toast pizza Chop tomato, peppers and chorizo then layer on toast with rocket leaves and grated cheese. Grill for ten minutes or until the cheese is lovely and bubbly. Try experimenting with different breads and toppings.

Chocolate fondue Alex likes fruit, but he doesn’t eat it very often. By dipping it in melted chocolate he can still enjoy his favourite snack while getting fibre and vitamins he’s currently lacking.

27/08/2012 10:47

The Ten Commandments of Healthy Eating Having a takeaway as a student is almost like a rite of passage, but there are plenty of healthier alternatives to that dodgy looking kebab shop down the road. Here are Uni Health’s ten golden rules for a healthier diet, etched into a slice of whole meal bread and given for the world to digest.

1). Thou shalt not eat white bread White bread is made from bleached flour, and that’s something you want to avoid. It’s also calorie-dense and lacks the fibre of wholegrain foods like brown bread. The more processed your food the less nutrients it has, so when you’re choosing your sandwich remember – browner is better.

2). Thou shalt eat good protein Protein is vital; it helps repair muscles and studies show that protein-rich foods leave us full for longer. But be careful which you choose – overconsumption of red meat may cause cancer, so leave the steak alone and go for a tuna wrap instead.

3). Thou shalt not eat fried food Greasy food makes you chubby. The oils food is fried in are deposited in the body as fat and can lead to obesity, high blood pressure and diabetes.

Chips, crisps and burgers are a big no-no, unless you want to start waddling to lectures.

4). Thou shalt eat fresh vegetables Packed with vitamins and absent in fat, cholesterol and all the bad stuff we cram in our mouths every day, you really can’t get enough veg. Put extra tomatoes on your lunchtime sandwich, or maybe choose a salad instead.

Just try and avoid overdoing the dressing, especially if it is full of oil or cream.

5). Thou shalt not eat mayonnaise It’s the white gold that lifts the humble sandwich to new culinary heights, but that taste sensation comes with a heart-threatening price tag. Mayonnaise is made from egg yolks and oil, both cholesterol heavy and both bad for the heart in large quantities. So spread your mayo thinly.

6). Thou shalt snack smart Fruit is nature’s candy. Cliché as it may be it’s true, so put down the sweets and have a satsuma instead. If you can’t live without chocolate then go for the darker varieties, as they contain phosphate-rich cocoa which balances electrolytes. Remember, if you are going to indulge then do so in moderation.

7). Thou shalt not have fizzy drinks A can of Coca-Cola contains the equivalent of ten cubes of sugar. Too much sugar can cause obesity and diabetes, not to mention the effect it has on your teeth. Sugar-free soft drinks are OK, but your best bet is a fruit juice packed with vitamins lacking from synthetic pop.

8). Thou shalt eat balanced meals The best meals contain a mix of foods, with the right balance of carbs, protein and fats. So long as you have a balanced diet, and make sure you exercise a few times a week, then the occasional decadent treat won’t kill you. Ultimately, moderation is key.

9). Thou shalt not overeat Your body takes around twenty minutes to register that it’s full, so if you eat too fast you could be eating too much. Instead, take time out to eat.

Find somewhere relaxing to enjoy your lunch, and take time to savour it.

After all, food is much more than just fuel.

10). Thou shalt be flexible No one’s perfect, and we all crack occasionally. Don’t beat yourself up about the late-night kebab after a night out, just make sure you try and counteract it by going for a run the next day. Management is better than restriction – completely cutting out something you like just makes you want it more.

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4.Hot chillies (red)

1. Cobra This cheeky bedroom helper pushes the trouser snake metaphor to its limits. Cobra is thought to be an aphrodisiac in some parts of Asia. It is thought this is stemmed from the belief the more difficult something is to obtain the better it works. In parts of Vietnam and Thailand you can find fresh snake blood cocktails. Another way of consuming it is fermenting it in a bottle filled with alcohol (like rice wine or whisky) for a number of months or years.

3.Watermelon A study in the US by Dr. Bhimu Patil, director of Texas A&M’s Fruit and Vegetable Improvement Centre, showed that watermelon contains nutrient cirtrulline which acts in a similar way to the active ingredient of Viagra, relaxing blood vessels and improving blood flow.

10

You might feel remorseful the day after having a romantic dinner packed full of chillies, but they contain capsaicin which will get your blood coursing through your veins and stimulate your nerve endings.

5.Oysters Any aphrodisiac spread worth its salt includes oysters. They contain zinc, which increases the production of testosterone, which has been linked to a higher sex drive. Just remember to swallow them whole and not bite down, because vomiting salt water is the polar opposite of aphrodisiac.

6.Pomegranates They increase genital sensitivity as the antioxidants in them protect the lining of blood vessels, allowing more blood to course through them.

Come Dine With Me

WEIRD and WONDERFUL

APHRODISIACS

3.Soup No. 5

This will make you think twice before ordering ‘number 5’ off an unfamiliar menu. Soup No.5 is a dish from the Philippines which consists of bull’s testicles and penis. It is thought to enhance virility and sex drive.

7.Avocados & Asparagus

Packed full of Vitamin E, avocados help your body produce hormones like testosterone, oestrogen, and progesterone, which will stimulate clitoral swelling and vaginal lubrication.

8.Mama Juana A drink that originates from the Dominican Republic made up of rum, red wine, honey, treebark and herbs. It is kept at room temperature, and served in a shot glass. It is said to be similar in taste to port, and the colour is deep red. After drinking the potent combination of red wine and rum mixed together, it would be impressive if anyone stayed conscious long enough to enjoy the aphrodisiac qualities.

9.Pumpkin Pie Research has shown that pumpkin pie gets men all hot and bothered. Dr Alan Hirch at the Smell & Taste Treatment and Research Foundation in Chicago found that the smell of pumpkin pie increases penile blood flow by 40%, so no doubt Freud would have a field day drawing the line between the men and their mothers’ Thanksgiving baking.

10.Bananas Watching anyone wrap their lips around these phallic fruit is enough to get anyone thinking about sex, but they also contain serotonin, which will put you in a relaxed receptive mood. They are high in potassium, (important for muscle strength) which will make your orgasm contractions stronger and more intense. They also contain enzyme bromelain, which enhances male performance.

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M

andy, an 18 year old student, is not happy with her rough, dry hair. One day her favourite celebrity launches her own hair supplement, which claims that anyone can have flowing locks as beautiful as hers. Mandy doesn’t hesitate to get the supplement, hoping to make her straw-like hair silky smooth. However, the size of the pill is so big that Mandy has a hard time swallowing it. Whenever she tries, some water ends up in her lungs. It gets to a point where she needs to see a doctor. Her teeth begin to darken because of some compounds in the pills. In the end, the supplement has had no effect on her hair.

WHY ARE PILLS BAD? Many people take supplements to maintain their health or to enhance their fitness but, like Mandy found out, some of these artificial supplements can be dangerous.

“You really cannot trust them,” says Soodeh Nezamabadi, former nutritionist at University of California’s school of pharmacy. “Celebrities come up with all the supplements and use whatever aspect of their body you like to sell their products. Like prescription drugs, supplements should be given by a nutritionist or a physician, not bought over the counter.”

Worryingly, Ms Nezamabadi contests that rather than helping, some of these supplements can have a detrimental effect on the body. “Putting anything artificial in your body is not good. Some vitamins and pills have been shown to cause scars in your body tissue. In extreme cases this can result in heart attacks when you grow older.”

Also, in the past some supplement pills may have even caused the taker to develop cancer. Up until a decade ago omega-3 and omega-6 were originally thought to help pregnant women, but some were later were found to contain mercury, which is harmful. Fortunately, the law now states that omega supplements must be mercury free.

According to research by the Food Standards Agency (FSA) in 2008, nearly a third of people in the UK took supplements almost daily for their health and well-being. In 2009, sales of vitamin and supplements in the UK totalled £674.6 million. Fish oils and multivitamins were best sellers at £139.1 million and £138.6 million respectively.

WHAT ABOUT SPORT SUPPLEMENTS? Some body builders and athletes take sport supplements because they want better bodies but these too can be hazardous, especially protein shakes.

“Sports supplements are not necessary at all. It’s proven that additives in protein shakes are more harmful to you. The damage outweighs the

Vitamins, pills & supplements

People take pharmacy bought supplements and hope for better health, beauty or strength. Santibhap Ussavasodhi investigates and discovers why few are worth taking.

Uni Health (final).indb 52

27/08/2012 10:47

Where to Get Your

benefits,” says Ms Nezamabadi. “The substances they add to protein powder to make them last longer on the shelf might actually cause colorectal (bowel) cancer, especially in men.” This is one of the deadliest types of cancer and is hard to diagnose before it is too late.

However some people disagree, suggesting that taking certain supplements can cure diseases, but Ms Nezamabadi believes this to be untrue. “It’s a myth that a high dosage of vitamin C is good for curing cold. We thought that it could make a difference but research shows this to be untrue.”

WHERE ARE NATURAL SOURCES? Instead of supplements it is a good idea to get nutrients from natural sources, such as fish which is abundant in vitamin E. Vitamin E is antioxidant and it helps rejuvenate your skin, making you look younger for longer. For a balanced diet it is recommended that you get fish at least once a week. vitamin E is fat soluble so it stays in your body for a long time, keeping you in tip-top shape.

Another vitamin that is staggeringly good for you is vitamin D. Fortunately for us, we can get it free from the sun. Lying in the sun for just 10 minutes each day in summer provides you with enough vitamin D for the entire year (although this is understandably difficult in the dark depths of winter when our little island is plagued by overcast skies and drizzle).

Although this article seems to suggest that all supplements are clandestine death-traps, there are some exceptions. For vegetarians, Iron and B12 supplements are recommended to compensate for the lack of meat in their diet. Also those who cover themselves for religious purposes should take vitamin D supplements to compensate for lack of direct sunlight to their skin. Water soluble vitamins don’t store up in your body so there are fewer side effects shoud you take too many.

Ms Nezamabadi concludes by saying that, generally, there is little need for you to supplement your diet with fancy and expensive vitamin pills or protein shakes. “Eat healthy and keep yourself fit and you’ll be fine.”

Otherwise you may end up like Mandy, pouring money away to celebrity endorsed products that end up doing more harm than good.

Vitamin Fat

A D E K B1 B2

Water soluble

Another reason why sport supplements are dangerous is the risk of over-consuming protein. Protein is already available in a natural balanced diet and adding to this with protein shakes can run this risk of causing an overdose. Over-consumption of protein can result in fractures and weakened bones. Instead of taking sport supplements, Ms Nezamabadi says athletes and body builders should increase the sources of protein in their daily diet. “Good sources are minced beef, chicken and fish.

Increase your aerobic exercise and weight training. If you have a good diet, there’s no need to put these things in your body.”

Vitamins

B3 B5 B6 B7

Natural sources

Orange, squash, carrots, pumpkin, leafy vegetables, spinach, liver Fish, eggs, liver, mushrooms Many fruits and vegetables Egg yolks, liver, leafy green vegetables such as spinach Pork, oatmeal, brown rice, liver, eggs, vegetables, potatoes Dairy products, bananas, green beans, asparagus Meat, fish, eggs, vegetables, mushrooms, tree nuts Meat, broccoli, avocados Meat, vegetables, tree nuts, bananas Raw egg yolk, liver, peanuts, some vegetables

B9

Bread, cereal, Leafy vegetables, liver

B12 C

Citrus fruits, liver

Meat and other animal products

Dietary element Calcium Chlorine Copper Iodine Iron Magnesium Manganese Phosphorus Potassium Sodium Zinc

Natural sources

Dairy products, eggs, tofu, nuts, seeds, canned fish with bones (salmon, sardines), green leafy vegetables, thyme, oregano, cinnamon Table salt Mushrooms, spinach, greens, seeds, raw cashews Sea vegetables, iodised salt, eggs

Grains, dry beans, eggs, spinach, turmeric, cumin, parsley, tofu, asparagus, salad greens, soybeans, prawns, beans, tomatoes, olives Raw nuts, soy beans, spinach, , sea vegetables, tomatoes, beans, ginger Brown rice, beans, spinach, pineapple, soybeans, thyme, raspberries, strawberries, garlic, squash, eggplant Red meat, dairy foods, fish, poultry, bread, rice, oats Legumes, potato skin, spinach, sweet potato, tomatoes, bananas, dry beans, whole grains, soybeans Table salt, sea vegetables, milk, spinach Eggs, scallops, red meat, yoghurt, dry beans, mushrooms, spinach, asparagus, green peas, oats, seeds

– what really works?

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Thin waistline T save over 1000 calories

Counting calories is mundane. Here’s how you can save yourself at least a thousand a week without whipping out your calculator every five minutes. Charlotte Robinson tells you how.

Check your cereal

Sometimes even the healthiest looking cereal harbours a shocking amount of calories - Tesco Maple Pecan Crunch contains 230 calories a portion.

Swap for porridge (132 calories) and save yourself over a hundred calories on each.

Calories saved: 110

Hold the milk and sugar

If you have even semi skimmed milk in your tea, you are adding fifteen unnecessary calories per cup. A study by scientists in Japan showed that taking tea without milk decreased cholesterol and makes you absorb less fat, even in a high fat diet. The study suggested black tea (the most commonly drunk tea in the UK) has more health benefits than green tea. One teaspoon of sugar is fifteen calories. Calories saved: 30

Swap full fat for skinny milk

Order your latte skinny, and save yourself significant calories. A large latte with full fat milk is packed with 340 calories, but with skimmed milk it’s 160. If you are feeling particularly hard-core, black coffee only has 2 calories a cup.

Calories saved: 180

Uni Health (final).indb 54

You are more likely to snack later on if you have meals in front of the TV. A study by Birmingham University found that forming memories of what you eat is an important part of consuming food.

Those in the study who were distracted when eating ended up eating more during the sitting, and then were hungry later.

Calories saved: 200

Swap your lunchtime sandwich for a salad

Bread on average has around 100 calories a slice, so that lunchtime sandwich is packing 200 unnecessary calories. Bread doesn’t have a huge amount of nutritional value, so fill up on foods that are good for you instead.

Calories saved: 200

Drink water

An oldie but goodie.

Often people mistake hunger for thirst. Next time you are hungry try having a glass of water to see if your hunger subsides. You’ll be surprised how often you’re actually just dehydrated. If it doesn’t, have a healthy snack.

Calories saved: 100

Television off

Get moving

If you make up the 75% of Britain whose commute is half an hour or less, ditch the car and walk instead - you may even find it saves you time as well as calories. An hour of casual walking is around 160 calories, and is great for helping you reflect on your day.

Calories burnt: 160

Meat free Mondays

Make like Paul and Stella McCartney by skipping meat as your dinner plate protein. Even low fat meat such as chicken is typically 342 calories a portion.

Substitute it for tofu which has just half the calorie count.

Calories saved: 190

27/08/2012 10:47

e Thick wallet SURVIVE ON £15 A WEEK Spend more on food than you budget? See how Christiana Wu survives a week on just £15 without compromising her health.

A

ccording to the latest research from Swiss bank UBS, high food prices have hit the UK the harder than any other European country in 2012. A typical Sheffield student, who dines out and regularly shops in supermarkets, spends between £40-60 a week. While buying food can be expensive amid the prevailing inflation, there is a sharp disparity in food prices from place to place. I got two Galaxy bars from vending machine for 60p, eight bars from Tesco for £1.50

sat.

Sun.

Mon. Tues.

Wed. thurs.

Fri.

Breakfast: Bread cake + cheese, milk Lunch: A plate of white sauce salmon pasta Dinner: Japanese Miso noodle, made with onions, salmon, and seaweeds Breakfast: Bread cake, seasoned with oregano, milk Lunch: Chicken risotto bowled by a red capsicum Snack: Apple salad top with strawberry yogurt + a spoon of chocolate cereals Dinner: Beef noodle soup*2

and 10 bars from the local market for £1. Eager to show off my discovery, during an editorial meeting, I volunteer to do a £15 food budget challenge for a week.

I cook for myself. So, I usually spend an average of £20-25 for my weekly shopping. £10 -15 on ingredients. £5-10 on dairy, coffees, chocolate bars and snacks. But, if I do, the expense largely hits £30 or more. Although £15 sounds tough initially, I secretly feel that it’s going to be a piece of cake with a little bit of self-control.

Salmon steak (£2) Big chunk of chicken (£2.11) Dozen cubes of beef (£2.40) A gigantic onion (70p) A bag of tomatoes (80p) Chinese leaf (£1.50) Six bread cakes (£1) Two boxes of grapes (£1) A capsicum and four apples (£1.42) --------------------------------Total: £12.93 * £2 is purposely spared to cover rice, noodles, potatoes, dairies and seasoning used during the week

With a fridge full of food and a notepad full of ideas I was incredibly confdent for the first two days. I was enjoying challenging myself to be creative with the limited ingredients at my disposal and even tried some little experimentation.

I was so confident that I started with a luxury apple salad top with strawberry yogurt and a spoon of chocolate cereals, and even made an extra portion of beef noodle to treat my roommate.

Breakfast: Bread cake + milk Lunch: Heated left-over risotto from Sunday Dinner: Potato beef stew

Monday afternoon was torture. I subconsciously craved biscuits throughout my lengthy 9am to 5pm class. It’s not that I felt hungry, but that I was so used to awarding myself a decent snack break every now and then.

Brunch: Left-over potato beef stew + rice Snack: Apple yogurt salad Dinner: A plate of chicken pasta topped with a spoonful of Dijon mustard simmered with grape wine

Tuesday was a good day. I woke up late, saving myself the cost of breakfast, which meant I didn’t have to feel guilty eating anything throughout the day.

Breakfast: Bread cake with cheese Lunch: Chicken pasta Dinner: Vegetable curry + rice

By Wednesday night, all I had in my fridge was an apple, two bread cakes, a dozen small tomatoes, a few Chinese leafs and a small chunk of chicken about the size of a fist. This was when I seriously felt I might go off budget.

Breakfast: Break cake with butter + milk Lunch: Curry noodle Dinner: Chicken chopped sauced with a spoon of sesame relish

Thursday was a brilliant day - not that I suddenly found more food just popping up in the fridge, but that I got a free latte from an interviewee. As a coffee addict, one of the toughest things this week was not about keeping well-fed, but rather resisting the tempting aroma whenever I passed a coffee shop.

Breakfast: Bread cake + milk tea Lunch: Pesto penne Dinner: Chicken chops

List of Food

Friday night, as I emptied my fridge, I was delighted that the week had come to an end. Surprisingly, I still found a small chunk of chicken and an apple left. After calculation I’ve probably gone a few pence over budget, but I think I can be forgiven for that.

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Dr Google

Web

Images

Organising a trip to the GP can be a hassle, especially if you’re trying to fit it around a busy lecture schedule. So when the doctor seems too far away many students are tempted to search out their symptoms online.

But as Alex Jones found out, Dr Google isn’t always the healthiest option.

“ Even after examination and sometimes blood tests many will still be convinced they have something serious ”

Google’s analysis of Stevie’s blood count left her utterly terrified

Stevie Derrick, 23, Sheffield. www.completerenalfailure.co.uk

I had a blood test as part of a routine check-up and was told to call for my results later in the week. When I rang up I was told that everything was normal except for an elevated CRP. I didn’t know what it meant and neither did the nurse, so rather than wait two days for the doctor I decided Google would give me a faster answer. In 0.23 seconds I had almost 2 million sites telling me I had cancer, heart failure and trashed kidneys. I spent two days lying awake as I waited to die, and when I finally went to see the GP I was exhausted and racked with anxiety. When he told me that elevated CRP was just the after-effect of a cold I was first relieved, then embarrassed. I’ll leave the diagnosis to the experts in future.”

Uni Health (final).indb 56

W

hile many of us have probably looked up illness symptoms online and expected the worst, fewer probably know that this habit has a name – Cyberchondria. A portmanteau of ‘cyber’ and ‘hyperchondria’, is defined as an unfounded escalation of fear about common symptoms based on online search results. It can lead to bouts of stress and anxiety, which only amplify the feelings of sickness.

Cyberchondria can be a common problem for students, since we often feel stranded in a strange new place and hesitant to sign up and go to a brand new GP. As an internet-savvy generation with the largest resource of information at our fingertips, going to see a doctor can seem an inconvenience too far when answers are needed.

A previous study held by Microsoft asked 500 employees about their experiences in searching for health-related matters on the web. The results were rather startling, with nine in ten saying that a search using basic medical information had resulted in them researching a serious condition.

The study also found that many of the participants believed search engines ranked health-related results by likelihood.

So why is the internet plagued with forecasts of serious ailments? To begin with, a search engine can’t take demographics into account, meaning results aren’t tailored to the individual. Factors like age, sex and lifestyle are forgotten, with Dr Google pulling up whatever’s appropriate to the search words.

Further, stories of common colds and slight headaches are boring. Far more literature, both academic and journalistic, has been written on more serious and exciting topics like brain tumours – providing far more information for

27/08/2012 10:47

Maps

Play

News

ASK DR. GOOGLE Just to see how wild an answer Google can yield, we did an experiment by searching vague symptoms to see what could come up in at least the top five answers.

Pain on one side of face Cluster headaches, Neuralgia, Sinusitus, Temporal arteritis Regular migraines Potential brain damage Throwing up in the middle of the night Irritable bowel syndrome, Abcesses Blurred vision Cataracts, Stroke, Brain Tumour, Retinal Detachment Red bumps on arm Potential cysts

Google to pull up to scare you with. With result rankings based on the number of keywords, links and clicks, each cyberchondriac reading a page is driving that result up the list for another to come across it at a later stage.

One doctor from the North West of England, who wished to remain anonymous, stated that this is a particularly prevalent problem with medical students. “They see every sore throat and swollen gland as leukaemia,” she says. “It was very common during my five years of medical school and I still hear about it today.”

Doctor Brad James of Prince Charles Hospital, South Wales, estimated he sees an average of five people per working week suffering from cyberchondria. “The trouble is, even after examination and sometimes blood tests many will still be convinced they have something serious. Some people even give ‘textbook’ answers to questions just like they have read it off the internet,” he says.

“It can also sometimes cause damage to patients as they end up having extensive investigations (such as CT scans) which are dangerous in terms of radiation exposure. They may even endure painful procedures such as lumbar punctures.”

However, there are benefits to finding out as much as you can from the internet before booking an appointment. While forums results and Yahoo Answers are likely to be uninformed and inaccurate, sites including the NHS’ www. selfhelpguide.nhs.uk and the award-winning www.patient.co.uk are frequently recommended

by GPs for the standard of information they provide.

So while the web isn’t all bad when it comes to medical advice, you should probably ignore the anonymous stranger who’s telling you you’re dying of smallpox.

Alex Jones, 23

www.chesttubesforyou.com I put the phone down on my doctor and, in the same moment, called up the finest, fastest medical consultant available to me. C’mon, c’mon, c’mon... I was willing an answer to come quicker than I could ask the question, and could feel my heart pumping ever faster to meet my impossible request.

My hands rattled nervously across the keys. New-mer-thor-axe, I typed, hopefully.

A question for a question. Did you mean: pneumothorax?, asked Google, polite in condescension.

I did, but – precariously alone, during exam period in my one-room student digs, hundreds of miles from home – I soon wished I didn’t.

The first line of the results page – “Commonly known as a collapsed lung” – sent a jolt of panic to my head which wouldn’t quite leave me for weeks. My eyes darted wildly around a Wikipedia page which incorporated phrases like “can progress and cause death” and “insertion of a chest tube”.

I read that the condition was particularly prevalent amongst skinny young men, like myself, and in some cases was treated by inserting a tube under the armpit - mine to drain the air that I was now convinced

A hole lot of bother - Alex thought his punctured lung was bad enough

filled part of my chest, creating a makeshift valve like that of a car tyre. It was an overnight operation, and to me it seemed inevitable.

At the doctor’s the next day, after a panicked and sleepless night, the GP explained that a small pneumothorax would resolve itself without the need for any treatment at all, let alone invasive surgery. As I left the pain in my chest remained, but my panic drained away as though somebody had opened a valve under my armpit after all.

I was in pain throughout my exams, but at least my mind was free to dwell on revision rather than dreams of scalpels and hospital gowns. I’ve learned I’ll take an unambiguous assessment score over a look into the medical tea-leaves of Google results any day.

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Eat Your Way to Beautiful Skin The key to cleaner skin can be as simple as changing your diet. Wenjing Fan tells you how.

You are what you eat, as the saying goes, and your health will be reflected in the quality of your skin.

If someone eats too much junk food, the harmful substances accumulated in the body will lead to bulky pores and inflamed acne across the face.

Therefore it is far more important to eat the right foods than to simply rely on beauty products.

Unhealthy foods are something that can be delicious and hard to quit, but their effects are often detrimental. Take coffee, for instance: the caffeine reduces the water in your body system, leaving you feeling dried up. And soda drinks like cola have the same effect as well, so while they may quench your thirst the opposite is happening to your skin.

Fried food is just as bad. If you are in the habit of grabbing a bag of crisps or french fries as lunch, did you know the frying process is extracting the water in the food and replacing it with oil? All the nutrition is destroyed through this process. Your body will lose the water to digest those chips and your skin will absorb all the oil, giving you an oily face and greasy pores.

Naturally, cigarettes can result in terrible damage to your health. By causing blood vessel atrophy and thus reducing blood supply, it makes your skin more fragile and increases the number of wrinkles on your face. Moreover, cigarettes interfere with the absorption of vitamins, accelerating visual aging.

But help is at hand. Changing the way you drink can be a great start in improving your skin; it’s the easiest way to purify your body.

Instead of drinking water only when you’re thirsty, drink it regularly and try to drink at least 2.5 litres every day. Every morning when you get up, drink a glass of water on an empty stomach.

It helps to start your metabolism and get rid of toxins. And it’s always better to drink lukewarm water than cold.

Healthy skin is only a bite away

Get rid of coffee, soda water or any drinks containing artificial flavouring and colours, and replace them with honey water and herbal tea.

Honey is rich in Vitamin B, which helps moisturize and prevent your skin from sun damage.

Herbal teas, such as rose tea, can activate collaterals and give a natural and healthy blush on your cheeks.

As well as choosing healthy drinks, balancing your diet is also important for your skin enhancement. If possible, cook meals yourself and avoid greasy food. Eat less meat, as the animal fat is difficult to digest and increases the liver’s burden, resulting in coarse and oily skin.

But the most crucial thing to achieving beautiful skin is to know what it needs. For example, tomatoes and almonds can brighten your skin and eliminate freckles, whilst onions and mulberries can help against aging... Treat your body better and see what change it will have on your skin!

Dos and Don’ts DOs:

1. A suitable facial spray should be within an arm’s reach. Fine mist can be absorbed better by the skin whilehyaluronic acid and rose oil are great for moisture.

2. Keep your shower and bathing time short and choose natural or organic products.

3. Apply body moisturizing lotion after a shower, especially to those rough parts of your body like the elbows, knees, hands and feet.

DON’Ts:

1. Letting facial spray dry on your skin takes away more moisture than it actually gives you. Pat your face to help absorption and then wipe away excess fluid with a cotton pad.

2. Don’t use facial cleanser in the morning, cold or lukewarm water is enough. Over-using products strips your skin of its protective natural oils and will lead to dryness.

3. Don’t use alkaline soaps that could dry your skin out and cause flakiness. Instead, choose moisurising emulsion textures.

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Gym Fit Top Under Amour £15 Shorts: Under Amour £20

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Top: Under Amour £25 Shorts: Under Amour £30

From Left to Right Top: Nike £15 Leggings: Nike: £25 Top: Nike £10 Trousers: Nike £20

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Top: Nike £20 Shorts: Nike £25

Top: Under Amour £15

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Field Daze

Festival Feel Goods

D Alcohol

ebauchery. It’s a word that doesn’t get thrown around too often these days. But, if there was a way to describe most of our festival experiences, it would be debauchery. But it’s not all that good for you. Sex, drugs, rock n roll, cider and sunshine, it’s all good until someone gets hurt.

So here’s our guide to staying safe and keeping clean this festival season. By Mark Lankester.

You know it’s going to hurt in the morning, but indulgence is part of what a good festival is all about. Surrounded by thousands of likeminded people it’s easy to get carried away.

Just make sure you don’t have to be carried away. The usual boozy-pitfalls of partying are only multiplied by disorientating dark fields and the same thousands of people who might not be as like-minded as first thought. Know your limits and know who your friends are.

Food

Gone are the days of burger vans and mysterymeat pies. The festival market has become a proving ground for rising gourmet and health food brands. It’s possible to get a chunk of your five-aday, try something new and fuel your party-fever all in one go. Most festival-brands are good for the planet as well. If you’d rather save the pennies and take your own food, don’t be afraid to pack some fruit in place of Pot Noodles. Apples will keep you going all afternoon and even come without any annoying preparation instructions.

Personal Hygiene

You’re going to get dirty. Absolutely filthy.

Primitive. And you’ll smell. That much is true. This doesn’t mean you should give in and let it happen – it’s all the more reason to keep clean. Getting up early to queue for an hour only to be dribbled on by a festival shower is no fun, so take matters into your own hands. Pick up a hefty pack of babywipes, a decent anti-perspirant and if you’ve got long hair, dry shampoo will change your world. Oh, and remember to brush your teeth.

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Noise

It’s going to get loud. That goes without saying. But how loud is too loud? The simple test is if you can’t talk to the person next to you without shouting, then it’s too loud. Fighting your way to the front of the crowd gets you a great view, but it’s worth keeping in mind just how powerful some sound systems can be. Exposing your ears to the full brunt of noise levels designed to reach thousands, then carrying on until the early hours in the dance tent? You could be left with more than a hangover. That ringing sound in your ears that’s usually the sign of a good night, is also a sign of just how loud it got. Do it once too often for too long and you could be left with the more permanent tinnitus – destined to spend forever with your gran’s hearing. Take time out. Give your ears a break. Keep your hearing.

BBQs

Nothing beats a BBQ with your mates, and a summer festival is the perfect place for it. So why not avoid foodpoisoning and the possibility of killing those mates by making a meat-free meal?

Veggie burgers are a great alternative, can be bought from most camp-site shops and they don’t taste too bad either.

Hangover or Heatstroke?

Spending three days full of alcohol fermenting in the sun, dehydration is a real danger.

If you start to get headaches, feel weak and start vomiting, there’s a chance it could be heatstroke and not a hangover. It can cause aggression and hostile behaviour, so keep an eye out for your friends and notice any changes in their behaviour. Get out of the sun and replace those fluids with nothing but plenty of water. Good old fashioned water.

Sunburn

It’s hard to believe, but the sun doesn’t always shine down on the UK. However, it is possible to get sunburnt even on a lovely cloudy day. The best advice is to cover-up. Hide from the sun like it so often hides from you. Long sleeves, straw hats and inch-thick sun cream.

If you do get sunburnt, the best cure is to just let it heal. Take some Ibuprofen to help with the pain and prevent further swelling – and whatever you do, stay out of the sun.

Sex

Romance can blossom anywhere. Even in a tent. And if you’re single and willing to mingle then things can and will happen.

Festivals bring with them an attitude of unaccountability, but when it comes to contraception and STIs, it’s not quite the same.

What happens in a tent doesn’t always stay in a tent, and mistakes can easily be made.

Some festivals even have sexual-health clinics on site. Take advantage of the free advice (and condoms), and make sure that no one takes advantage of you.

Keeping Dry

When it rains, and it will, it pours. Getting wet has become part of the British festival experience, but getting trench-foot really shouldn’t be. It may sound like dramatics lifted straight from the horrors of the First World War, but after spending a weekend in the same clothes, knee-deep in mud, you’ll soon see the similarities. Packing wellies is essential and also pretty fashionable. Add to that as many pairs of socks as you have toes and you’ll make it through unscathed.

First-Aid

Make yourself aware of the nearest medical centre, first-aid, post or St John’s Ambulance.

When it comes to medication, they can only hand out overthe-counter stuff, so is you’re diabetic, asthmatic or anything else, keep your medication on you.

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when tar struck andhi s s a w G Tom t he met he though

Clemence and Seal.

Heidi Klum not pictured

mind the gap

Travelling to palm-fringed beaches and vibrant cities in search of the party lifestyle and new friends is easier than ever, so it’s not hard to see why taking a gap year has become a rite of passage for so many students. But behind the postcards, what is the reality of living out of a backpack whilst keeping safe and well? Three recent travellers share their experiences.

Tom Wilkinson, 24, talks about his travelling while in India.

“The first day is always the hardest. I’d flown from London to Mumbai on the cheapest flight I could get, so when I touched down at four in the morning I was already dreaming of bed.

I’d been advised to only take taxis booked through a reputable travel company but in my jet-lagged state this information had slipped my mind, and I soon found myself in the back of a ropey old cab driven by a man whose friendliness more than made up for his lack of teeth. I gave him the address of the hotel I was staying at, and by the time we began driving through the backstreets of Mumbai I was already asleep.

When I woke up the sun was streaming through the window. I was amazed by the stunning vista of snow-capped mountains and emerald green fields, mainly because the hotel I should have been at was only four miles from the airport in central Mumbai.

I tried to attract the driver’s attention but he didn’t seem to understand, just pointed down the road and waved his hand in front of my face.

I was terrified, completely lost and had been abducted by a mad taxi driver who was tak-

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ing me to God knows where. We drove on for another three hours, me anxiously staring out of the window and the driver seemingly oblivious to my concern. When we eventually stopped in front of a small house located in a quiet village. My driver politely opened my door, helped me out and walked inside with my bags as though this was where I’d wanted to be all along.

In the end, I stayed with the driver and his family for three days, during which they couldn’t have been more hospitable. They cooked for me, showed me around the region and even put me in touch with a friend of theirs who drove me up to a Buddhist monastery. I never did get to Mumbai, but instead discovered a part of India that I’d never have found by myself.”

Clémence Duron, 24, spent two months travelling and working in Ecuador.

“As a magazine journalism student at Sheffield University I researched the Ecuadorian embassy website before travelling to the country.

Embassy websites are a reliable source of information for everything that concerns health, what precautions or vaccines to take

before going, visa regulations, weather, and landscape. This was really helpful to prepare my trip and I felt reassured knowing what to expect and do health wise. Once there I knew I had to purify water by using purification tablets, I took out from the tap, or just to buy bottles of water.

I didn’t eat any raw vegetables and was careful about the food I ordered but I still fell ill.

I was more sick when I came back home - I think it’s because it took me time to get used to ‘normal’ food again. At one hostel they didn’t have mosquito nets around the beds.

Although we covered the beds with antimosquito spray, we woke up in the morning with tonnes of mosquito bites on the face.

Needless to say we changed hostel the day after. Mistakes happen but as a backpacker you can always change location or ask other travellers to point you to better places.

The thing I’d recommend if you are a backpacker is talking to as many people as you can, especially those who have been travelling for a long time.

The Foreign Office and NHS Choices websites provides a range of practical advice for gap year travellers.”

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The Southern Hemisphere has long been a favoured destination for students who lust for cultural adventure and a life away from drizzle. Travelling halfway round the world comes with a price tag, but Soumya Kumar is here to help with budget-conscious travel options that’ll leave you tanned and happy without doubling your student loan.

AUSTRALIA:

Rob in T Hooters hailand, having f in South -East A ound the only sia Sharon Richardson, 32, decided to travel the world after completing a journalism course at Highbury College in Portsmouth.

“I started off in the United States and then journeyed through Latin America, India, Thailand and Australia. I was younger at the time and health issues didn’t seem so important – I kind of had the attitude that it wouldn’t happen to me. I took malaria tablets for a while but due to having taken so many different ones for different areas I decided to stop. Some of them you have to take weeks before you enter the infected area and for weeks after so they made me ill for a long time.

I spoke to some other long-term travellers that said it was better to take a risk and not take them than put their bodies through that all the time. So, foolish as it was, I decided to follow suit.I did become ill in Mexico with a really bad fever and of course I was very

worried it was malaria. I took paracetamol and I was ill for about three days – totally bed ridden on a remote island.

Some people tried to get me to take antibiotics, but I thought I’d stick it out and try to get back to the mainland for a doctor. It was incredibly scary but thankfully it did not turn out to be Malaria and eventually my fever and sickness went away.

Even though you have to pay for it, I think it is definitely worth getting a comprehensive appointment at a travel clinic so you feel comfortable with the risks and know the symptoms. If I had done it, I would have been so much better prepared.”

Visit: www.fco.gov.uk/en/travel-andliving-abroad/gapyear/ and www.nhs.uk/nhsengland/Healthcareabroad/pages/Healthcareabroad.aspx

Rob Jones, 23, from Cambridge, spent six months backpacking in Thailand, Laos, Cambodia and Australia.

“I had a fairly casual attitude to staying fit and well while travelling. I didn’t do much research other than reading up on the various jabs I would need and where to get malaria tablets.

I had to spend more than £350 on inoculations despite receiving a number free of charge on the NHS. There is a difference between what you need and what you should have. Things like tetanus and hepatitis A and B, I had on the NHS. I also got jabs for rabies, hepatitis C and Japanese encephalitis (very expensive) from the travel clinic.

The inoculations from the travel clinic are expensive, so it’s definitely something to factor into the budget before going away. You also need to start the courses about a month before you leave so make sure you plan well in advance. Luckily I didn’t suffer from anything too serious. I had an infection which I needed to take antibiotics for, but that was more or less it. My travel essential is antiseptic cream. I used it to prevent infections from cuts and grazes. I think generally it’s a bit safer for guys. Girls really need to be careful and think about more than cream. You hear horror stories out there, so always make sure you watch your drinks and don’t walk around at night alone. Just common sense stuff really.

Do your research on the places you plan to go. Talk to people, take too many photographs and look out for one another. Also, the most important thing –have fun. Travelling is an incredible experience that you will remember for the rest of your life.”

Australia is enormous. Rather than trying to experience it all, immerse yourself in one place instead. Sydney has a wealth of culture and stunning landscapes on its doorstep, the perfect place to get a taste of Down Under.

Getting there: Qantas run direct flights from London to Sydney (from £639; statravelco.uk) Getting around: Sydney is best explored on foot or public transport. A multiday pass gives access to trains, buses, light rail and ferry services (AU$13) Staying there: Hotel Claremont -www. Hotelclaremont. com (from AU$25 per night) Underground backpackers—www.undergroundbackpakers.com (from AU$25 per night)

THAILAND:

From white beaches to the restless hub in Bangkok to cliffs, jungles and amazing cuisine, take a voyage through the most beautiful islands across South east Asia.

Your trip should be mapped to three islands all known for a different kind of beauty.

1)Ko Yan Noi: start your journey on this secluded forested island, enjoying the relaxing sound of water and the scenic beauty.

Staying there: The Koh Tao Noi Homestay Club Accommodation is basic but staying with a family is unique, the club also has a number of rental options ( koh-yao-noieco-tourism-club.com) 2)Ao Phang-Nga This bay is famous for its caves and mazelike lagoons.

Exploring the bay: Bao Thinkohyao’s tour of Ao Phang-Nga can be booked in advance via email (from £65 per person; sunrise_kohyao@hotmail. com) 3)Ko Lanta Thai cuisine is the most unique in Asia: sweet, fiery food is close to the heart of the Thailand islanders.

Where to eat: L Maladee serves the best Thai food on Ko Lanta. Try the Thai spiced mussels or flame grilled barracuda (mains from 3) Where to stay: Costa Lanta (from £65; costalanta.com)

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HOROSCOPES Taurus April 21st – May 21st You are a very sensual and loving person and you love to be connected with your body. You like the finer things in life, like good food and wine, however be careful that overindulgence doesn’t result in a mega gym session. Work hard in the gym using machines that get your heart pumping, then reward yourself afterwards with a massage and sauna session, it will feel like you have earnt it.

Gemini May 22nd – June 22nd As a Gemini you have a hard time shutting your mind down. You find it hard to relax and are constantly thinking. Take up Yoga and learn how to relax find your inner core and you will love your body at the end of it. Take up different activities to satisfy your child-like attention span. Make sure you keep a fitness journal and that way you can watch the weeks go by and the pounds drop off.

Virgo August 24th – September 23rd Virgo’s are analysts and love solving problems. You can look at the big pictures and break it down into manageable sized chunks. If you are trying to loose a stone or two, break it down into loosing a few pounds a week. Work on each muscle at a time building up tone and confidence. You like information and working things out for yourself, so invest in some fitness magazines and work out a routine that is right for you

23 sept – 22 oct

20 Jan – 18 Feb

Autumn babies, it is time for you to shake things up. This month, get out of your routine and try new activities. Although you like balance and tend to stress out when things don’t go quite the way you expected, it is healthy for you to challenge your body…and your habits. If you fail to find the motivation, think about the new friends you could make by trying a new class at the gym. Improving your fitness and social life, it’s a win!

June 23rd – July 22nd

23 oct – 21 Nov

July 22nd – August 23rd Leo’s are charismatic and natural born leaders.

You like taking control and sorting things out for yourself. Why don’t you get a team together and organsie a 5K run for charity or start a charity-fueled football team. It is a great way to meet new people and it gives you a chance to take control. If you are not a fan of being part of a team and prefer to fly solo organise a personal fitness regime. Build your own goals and reward yourself when you reach them.

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Capricorns love to stand out as individuals, and it is a good thing when it pushes you to be proactive. Just be careful you understand the exercise or how the equipment works before trying it. Ask for advice and help, even if that means you look like an amateur.

Everybody starts at the same point and you’ll soon master the exercise. Only then you will be prepared to break your boundaries and impress the newbies.

Aquarius

Scorpio

Leo

22 Dec – 19 Jan

Libra

Cancer You are a very caring person and family means a lot to you. Mix fitness and family life by having a gym at home. Use a skipping rope and dumbbells, getting your family involved is a great way to mix fitness and family. As a water sign, you love the sea. With summer on the way, find your nearest beach and take up water-sports. If there is no beach near you try going swimming, it is a great way of building up tone and it will make your body look great.

Capricorn

A new month is a new start, so why don’t you drop your obsession for perfection and start over? Aiming at perfection is not realistic and pretty frustrating. Instead look back positively on what you have accomplished so far. Talking it through with your fitness advisor or coach- and maybe choosing a new program- will renew your motivation and help you reach new fitness levels

As an Aquarius, you are the most social sign. You thrive in collective settings so working out on your own at the gym with your IPod on is obviously not for you. Have you thought about using your fitness goals to a good cause? You could run a marathon for charity for instance? You can get fit and feel good at the same time, while meeting new people with the same interests as you.

Pisces 19 Feb – 20 Mar As a Pisces you are part of the artistic lot. Music and dance are your favourite, and who said dancing was not a good exercise? Whatever gets you to move is good for you. You could try for instance salsa or samba lessons on evening.

The good thing is now you don’t need to bring a partner with you, it is so becoming popular that many singles sign up and you can easily find a partner there. So step on the dance floor and sweat it out.

Aries Sagittarius 22 Nov – 21 Dec As an active sign you prefer doing over thinking.

You want to experience things and not just stand on the side, and when it involves making new friends along the way you are always up for it.

Have you thought about Nordic Walking? It is said that it burns 50% more calories than normal walking, so it goes a long way. Put on your best smile then and start off, you might find a new exercise buddy on the way.

March 21st – April 20th As an Aries you are the one who likes to get things started. You are a go-getter and like to take the initiative. You want to go to kickboxing classes at the gym, but they are not available.

Talk to the owner of the gym and get them started or better yet, train to be an instructor yourself. As a fire sign, you are imaginative and creative. You get bored easily and constantly want to keep moving. Make sure you vary your fitness routine and take up different activities.

That way it will keep you interested and keep your muscles guessing.

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