HEALTH PROMOTION SERVICES
Live Live Well Well Be Be Well Well UC SAN DIEGO
VOL.1
AUG 2020
Magazine on Health & Well-Being
Holistic Health
Showing love to our bodies, minds, & hearts
Sex & Relationships
Hooking up in a COVID-19 World
Summer Essentials Refreshing treats, skincare, & more!
be kind. be true. be you
CONTENTS
F O E L B A T
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WELCOME WELCOME MESSAGE MESSAGE
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HEALTH HEALTH PROMOTION PROMOTION SERVICES SERVICES
From the Director of Health Promotion Services
A holistic approach to health & well-being
HOLISTIC SELF-CARE INVENTORY
6 6 'LETTUCE' TALK TALK NUTRITION NUTRITION 7 7 'LETTUCE' Showing love to your body, mind, & heart
Chocolate Peanut Butter 'Nice' Cream
7 7 TIPS TIPS FOR FOR HOOKING HOOKING UP UP
8 SUMMER SUMMER TIME TIME SKINCARE SKINCARE 9 ... u r i n g C O V I D - 1 9 D
Sunscreen Basics
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STRESS STRESS LESS LESS ACTIVITIES ACTIVITIES
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WELL-BEING WELL-BEING RESOURCES RESOURCES
Crosswords, coloring, & more!
Resources to support you in your health & well-being journey!
"Take pride in knowing there is no one in this world exactly like you, and that is a beautiful thing." Live Live Well, Well, Be Be Well Well Health HealthPromotion PromotionServices ServicesPodcast Podcast Season Season1, 1,Episode Episode3 3
Live Well, Be Well is available on Apple Podcasts and Spotify 33
WELCOME TRITONS! A A MESSAGE MESSAGE FROM FROM THE THE DIRECTOR DIRECTOR OF OF HEALTH HEALTH PROMOTION PROMOTION SERVICES SERVICES Hello Tritons! I am humbled to be serving among so many dedicated professional and student staff within HPS and the Student Health and Well-Being Cluster. We are specialists in the health and well-being needs of the college population. We are committed to social justice and ethical practice, including the stewardship of our resources and our daily commitment to provide the best possible well-being programs to our students. We seek to apply best practices and the most current knowledge and research in the field, to building safe and supportive learning environments, and to assist students in reaching their highest potential. We remain committed to one goal: student success. As this academic year nears, we will continue to push forward and look for ways to engage our students, and to help our students throughout their journey here at the University of California San Diego. Lisa Joyner Director, Health Promotion Services and the Zone
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HEALTH HEALTH PROMOTION PROMOTION SERVICES SERVICES
A A HOLISTIC HOLISTIC HEALTH HEALTH APPROACH APPROACH By: RenĂŠe Dell'Acqua, MPH, Health Educator
Health Promotion Services (HPS) is
being is also affected. And maybe you're
grounded in holistic health, which means we
thinking, "now that I'm accepted, how will I
maintain the understanding that health and
pay for medical school?," which taps into your
well-being does not simply pertain to one's
financial well-being.
physical health. Rather, it is the interconnection between eight unique
As you can see, our health and well-being are
dimensions, to include our emotional,
deeply interconnected, which is why the
spiritual, occupational, physical, intellectual,
programs, services, and outreach efforts
financial, environmental, and social well-
offered within HPS aims to address the
being.
UCSD student as a whole.
To illustrate this concept more clearly, here's
In conjunction with our holistic health
a scenario: say you've worked really hard
approach, HPS also specializes in content
throughout your time at UC San Diego with
areas that are most relevant, impactful, and
the goal of becoming a medical doctor. Well,
meaningful to UC San Diego students. These
you open your inbox and see that you've
specialty areas include:
been accepted into your dream medical
Alcohol Tobacco and Other Drugs:
school! (YAY!) That acceptance not only
alcohol, cannabis, vaping, etc.
impacts your occupational well-being, but
General Health: nutrition, physical activity,
also your emotional well-being. You're
sleep, etc.
probably excited, proud, and perhaps a little
Mental Health: stress management,
nervous. You may also be feeling like your
anxiety, resilience, etc.
mission or purpose in life is finally coming to
Sexual Health: safer sex practices, healthy
fruition, which means your spiritual well-
relationships, etc.
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HOLISTIC SELF-CARE INVENTORY By: Renée Dell'Acqua, MPH, Health Educator
Are you making time to practice holistic self-care? Complete the activity below to reflect and assess the ways you're showing up and showing love to the 8 Dimensions that impact our health and well-being! Check all that apply
Emotional
Physical I move my body at least 30 minutes a day
I listen to my feelings When I'm stressed I practice healthy coping strategies
I nourish my body with nutritious foods I get 7-9 hours of sleep each night
I try to maintain a positive outlook
Spiritual
Environmental
I strive to find my purpose
I take active steps in living a sustainable life
I often reflect on my values I make effort to connect with myself, nature, & others
I am aware of how my actions impact my environment
Occupational
I declutter & organize my space
I take steps in improving my skillset I keep my resume updated
Financial I'm learning to practice good financial habits like budgeting
I network with professionals who work in the field I hope to be a part of
I avoid unnecessary purchases I keep track of my spending to make sure bills are paid on time
Social
Intellectual
I reach out to others when I need help I am there for others when they need me
I love learning new things I think it's important to experience new cultures
I establish healthy boundaries
I make efforts to stimulate my mind 66
LETTUCE TALK NUTRITION!
CHOCOLATE PEANUT BUTTER 'NICE' CREAM By: Christine McNamara, RD, MPH
Is summer even complete without enjoying a delicious bowl of ice cream? Here's a healthy twist to a yummy summer treat! This chocolate peanut butter 'nice' cream is packed with protein, fiber. antioxidants, & healthy fats!
INGREDIENTS 4 frozen overripe bananas 1/4 cup peanut butter, or allergy-friendly substitute 1/3 cup cocoa powder 1tbsp dutch cocoa or chocolate protein powder (optional) 1/4 tsp pure vanilla extract 1/8 tsp salt
INSTRUCTIONS Make sure the bananas are at least partially brown before chopping and freezing them. Combine all ingredients in a blender, food processor, or Vitamix. Process until completely smooth, adding a little milk of choice if your blender isn’t strong enough to handle the frozen banana. Serve immediately as soft serve, or freeze for up to an hour before scooping out with an ice cream scoop for the classic ice-cream look. This tastes best the day it is made, but you can technically freeze leftovers for up to a few weeks and thaw before serving. chocolatecoveredkatie.com
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7 7 STEPS STEPS FOR FOR HOOKING HOOKING UP UP DURING DURING COVID-19 COVID-19 By: Bria Hamlet, MPH, Health Educator
01 01
Stock up on your safer sex supplies - that includes condoms, lube, birth control and masks!
02 02
Get tested for STIs and Coronavirus before hooking up; consider having your results on hand in case your partner asks about them.
03 03
Talk to your partner(s) about their status - have they been tested for STIs? What about Coronavirus?
04 04
Limit (or even avoid) kissing - this is a great time to explore other forms of intimacy!
05 05
Consider leaving your mask on during sex (hey - it could make things interesting!)
06 06
Wash hands before and after transmission
07 07
Try to maintain social distance from others for at least two weeks before meeting up with a new partner (P.S. - they should do the same!) 88
SUMMER SKINCARE By: Zarah Rubio, Health & Wellness Educator
Too much exposure to the sun’s ultraviolet (UV) rays can cause early signs of aging and increase our risk of skin cancer. Choosing the right sunscreen can help reduce our risk to sun damage but knowing which sunscreen to use can be like deciphering a secret code. So, we’re here to break it down for you!
LET'S LET'S START START WITH WITH THE THE BASICS! BASICS!
Apply 30 minutes before
Reapply every 2 hours
SPF 15 or higher
Avoid going out between 10am-2pm
BROAD BROAD SPECTRUM SPECTRUM
Look for sunscreens labeled broad spectrum, which offers effective protection for both UVB and UVA rays. What's the difference?
UV
UVAs
"aging rays" penetrate deeper into the skin causes wrinkles penetrates through windows
RAYS RAYS
UVBs
"burning rays" damages surface level skin causes sunburn blocked by windows
WHAT WHAT DOES DOES SPF SPF MEAN? MEAN?
The sun protection factor (SPF) number rates a sunscreen's effectiveness in blocking UV rays. Higher-number SPF provides greater sunburn protection but high-number SPFs last the same amount of time as low-number SPFs.
Tip: Some brands go up in price the higher the SPF but it’s worth noting that anything above SPF 50 is negligible.
CHEMICAL CHEMICAL VS. VS. MINERAL MINERAL
works like a sponge absorbs UV rays does not leave a white cast Active ingredients: oxybenzone avobenzone, octisalate, octocrylene, homosalate, octinoxate
works like a shield deflects UV rays good for sensitive skin Active ingredients: titanium dioxide, zinc oxide
CHECK OUT SOME OF OUR FAVORITES!
Best for: Everyday Use
Best for: Reef Safe
Best for: Budget-friendly
Best for: Physical Activity
Best for: Face use
Sun Bum, SPF 30 Chemical, 8 oz. $15.98, Amazon
Blue Lizard, SPF 30 Mineral, 5 oz. $13.68, Amazon
Banana Boat, SPF 50 Chemical, 12 oz. $9.97, Amazon
Bare Republic, SPF 50 Mineral, 5 oz. $14.99, Target
Eucerin, SPF 30 Chemical, 4 oz. $7.58, Amazon
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WELL-BEING WELL-BEING WORD WORD SEARCH SEARCH
well-being health optimism community peace support empowerment communication
grit self-care relaxation happiness safety gratitude resilience
BE BE WELL WELL CROSSWORD CROSSWORD
ACROSS
4. you need 7-8 hours of this 6. wash these for at least 20 sec 7. also known as therapy 8. another name for the morning after pill 9. ex. apples, pears, mangos 10. this floods your body with cortisol
DOWN
1. our lounge for student well-being 2. 150 ___ of moderate exercise are recommended per week 3. wear this to prevent spreading COVID-19 4. ex. gonorrhea, herpes, chlamydia 5. the scientific name for marijuana 9. the number of ounces of wine in one standard drink
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COLOR ME CALM
By: Rebecca Chan, The Zone Intern 11 11
STUDENT HEALTH & WELL-BEING CLUSTER RESOURCES
UC SAN DIEGO
COUNSELING & PSYCHOLOGICAL SERVICES
Services provided by CAPS include counseling services, groups, workshops, forums, consultations, outreach, and much more. All services are free and confidential. For more information, visit caps.ucsd.edu
HEALTH PROMOTION SERVICES
Health Promotion Services provides health education workshops, services, health coaching, and awareness campaigns. Specialized areas include Alcohol & Other Drugs, General Health, Mental Health, and Sexual Health. For more information, visit hps.ucsd.edu
STUDENT HEALTH SERVICES
Student Health Services provides quality primary medical care, including urgent care and support services such as laboratory, pharmacy, and x-ray. For more information, visit shs.ucsd.edu
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