UC SAN DIEGO
VOL.4
DEC 2020
HEALTH PROMOTION SERVICES
Live Live Well Well Be Be Well Well MAGAZINE ON HEALTH & WELL-BEING
be kind. be true. be you
CONTENTS F O
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OH WHAT A YEAR IT HAS BEEN
Get to know our newest member of HPS!
Let's honor how far we've come in this life-changing year of 2020.
GIFTS OF 2020
E L B A T
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STAFF MEMBER SPOTLIGHT!
7 Reflect on the 'gifts' 2020 had to offer. GIVE YOURSELF THE GIFT OF HEALTH 9 What better gift can we give ourselves?! HOLIDAY WORKOUT 10 Check out a fun way to get your body moving over the holidays! SEXUAL HEALTH: GONORRHEA
11 Learn about a common sexually transmitted infection: gonorrhea. SEASONAL CHANGES & ITS IMPACT ON HEALTH 12 Learn how seasonal changes can impact our health & well-being. THE BEST GIFTS COME WRAPPED 14 Condoms can be up to 99% effective and they can feel great too! 15
GIFTS OF WISDOM
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'LETTUCE' TALK NUTRITION
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STRESS LESS ACTIVITIES
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WELL-BEING RESOURCES
Our Well-Being Peer Educators share encouraging words of wisdom to end the year. A special holiday recipe with a healthy twist!
Holiday Film Favorites, yummy DIY treat, & more!
Resources to support you in your health & well-being journey!
With With major major life life shakeups shakeups come come the the opportunity opportunity for for knowledge, knowledge, for for lessons lessons to to be be learned, learned, and and for for the the discovery discovery of of strengths, strengths, courage, courage, and and solidarity solidarity we we may may not not have have known known existed existed in in the the past. past. Live Well, Be Well Season 1, Episode 19
Available on Apple Podcasts, Google Podcasts, and Spotify 3
STAFF MEMBER SPOTLIGHT!
Please give a warm welcome to the
newest staff member of Health Promotion Services: Marisol Torres, MPH, MCHES, Health Promotion Manager! Get to know Marisol with these fun facts! I'm most passionate about...
Health equity and social justice
Three strengths I'm proud of...
Being a life-long The wisest words I've heard...
Stop and thank yourself for
learner Creating harmony
making it here today. Let that
Building
be enough.
connectedness
My superpower of choice...
Teleportation! I could skip all traffic and travel all around the world (after COVID-19 is under control of course). 4
If I could teach the world one thing it would be...
To care for others
OH WHAT WHAT A A YEAR YEAR OH IT HAS HAS BEEN BEEN IT By: RenĂŠe Dell'Acqua, MPH
As a community and as individuals, we have gone through turbulent times. And given these trying times marked by uncertainty, fear, frustration, and a myriad of other emotions and feelings, I consistently heard phrases like, "this year needs to end already!" "2020, you're done." "2020 has officially been cancelled." And it had me thinking, while it is completely VALID and NORMAL to feel angry, frustrated, and sad after the year we endured, it has become far too easy to fixate solely on the negative aspects of 2020 while neglecting to recognize the positive attributes this year also had to offer; most of which relates to our growth, individually and as a community. So, I recently saw a post on Instagram written by Faith Broussard Cade (@fleurdelisspeaks) that sparked a moment of self-reflection. The post stated:
FACT: As of this very moment, you have made it through 100% of the hard things you thought you'd never survive. You are strong. You are resilient. You CAN do this. #fleurdelisspeaks The reason this post was powerful to me was because it shifted my perspective of 2020.
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When I said earlier that I heard phrases like "this year needs to end already," it wasn't that I simply heard these phrases, but I myself said these phrases. This post brought to light that yes, 2020 was an extremely hard year - one of discomfort and grief, of pain and loss. It was also a year that exposed our individual, societal, and structural vulnerabilities, inequities, and entitlements. I know I'm not alone when I say that there have been and continue to be days where it feels like it takes every ounce of energy to survive...but we do. This year we were hit with major life challenges, ones that shook us to our core and brought us to our knees. But with these hardships came opportunities for growth, for change, for wisdom, and for resilience. We may not realize it when we're in the thick of it all, like we are right now, but times like these do make us stronger and more resilient. 2020 surely did push us to the ground and left us with a few bumps, bruises, and scars. But we as individuals and as communities continue to rise up each and every day. We dust ourselves off, we straighten our crowns, and we continue to show up for ourselves and for others. And that, in and of itself, is empowering, it's inspiring, and it brings to light that we are stronger and more resilient than we often feel, we are braver than we believe, and we are far more connected with one another than we previously realized. As we push forward into 2021, let us harness the strength, wisdom, connection, courage, and resilience we gained in 2020 to conquer any and all of the challenges and obstacles that await us in this new year.
#TritonsTogetherWeCan 6
G GIIFFT TS SO OFF 2 20 02 20 0 2020 has been quite a year, wouldn't you say? While it's easy to focus on all the things that went wrong this year, let's shift our focus to all that went right. Take a moment to look back over 2020, and identify at least three 'gifts' this year had to offer. These can be experiences (big and small), individuals, or even inner strengths that kept you going!
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GIVE YOURSELF THE GIFT OF HEALTH By: Christine Glissmann, MS
The Holidays are a wonderful time to reconnect and spend time with friends, family, and loved ones. Holiday festivities often have an abundance of food, treats, alcohol, and require little physical movement. This combination can lend to that post-holiday slump (slow, lousy, upset stomach, malaise, and pimpled). Give yourself the gift of health this holiday season by finding a balance between indulgence, physical activity levels, and sleep.
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WAYS TO HELP FIND THAT BALANCE 1. Don't stray too far away from your previous routine of sleeping, eating, activity, etc. 2. Schedule in physical activity or make physical activity part of the quality time spent with loved ones. 3. Ask yourself: Am I eating/drinking this because it's just in front of me? Make sure your indulgences are worth it! 4. Fill your tummy with veggies and the good stuff first! 5. Don't forget to drink water!
DON'T MAKE THE HOLIDAYS HARD ON HEALTH. PRACTICE BALANCE! 8
HOLIDAY PARTNER WORKOUT By: Christine Glissmann, MS
Movement can be hard to get over Holiday breaks, but something is better than nothing! Grab a partner and knock this out.
Partner 1
Partner 2 High knees
Modified burpee (no push-up)
Squats
each round round each then switch switch then then repeat! repeat! then
Front lunges
Superman pulses
Push-ups
Bicycle kicks
Plank
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SEXUAL HEALTH: HEALTH: SEXUAL GONORRHEA GONORRHEA By: Christopher Spurling, MS, CHES
Gonorrhea is a bacterial Sexually Transmitted Infection (STI) that is common among sexually active people. Although generally easy to cure & treat if caught early, untreated gonorrhea leads to a serious condition called Disseminated Gonorrhea Infection (DGI). Did you know? California has seen an increase in DGI in 2020 because people aren't getting regular STI testing due to COVID-19 fear. In 2018, males accounted for over twothirds of all new gonorrhea infections. In 2018, males ages 20-24 had the highest rate of new gonorrhea infections. For people with testicles, gonorrhea can be complicated by epididymitis, an inflammation of the tubes on the sides the of the testicles.
Like COVID-19 infection, gonorrhea can also be spread by individuals who are not experiencing any symptoms. However, symptoms can include: white, yellow, or green urethral discharge testicular or scrotal pain epididymitis anal itching, soreness, bleeding (anal exposure) sore throat (oral exposure) Make an Appointment with Student Health Services to Evaluate Your Risk and Get Tested Student Health Services: https://wellness.ucsd.edu/studenthealth/Pages/ default.aspx Health Promotion Services: https://wellness.ucsd.edu/studenthealth/services/ sexual-health/STI-testing/Pages/default.aspx
Information and data source: https://www.cdc.gov/std/gonorrhea/default.htm
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SEASONAL CHANGES & ITS IMPACT ON OUR HEALTH & WELL-BEING
Brought to you by the National Institute of Mental Health
Sometimes, mood changes
Although winter-pattern SAD
begin and end with the change of
is most common, some may also
seasons. People may start to feel
suffer from SAD during the
“down� when the days get
summer months. The signs and
shorter in the fall and winter and
symptoms of SAD include those
begin to feel better in the spring,
associated with major
with longer daylight hours. In
depression. Symptoms of major
some cases, these mood changes
depression include, but are not
can affect how a person feels,
limited to:
thinks, and handles daily
Feeling depressed most of
activities. If you have noticed
the day, nearly everyday
significant changes in your mood
Losing interest in activities
and behavior whenever the
you once enjoyed
seasons change, you may be
Experiencing changes in
suffering from seasonal affective
appetite or weight
disorder (SAD), a type of
Feeling hopeless
depression characterized by its
Difficulty concentrating Low energy, feeling sluggish
recurrent seasonal pattern, with symptoms lasting about 4 to 5
In addition to symptoms of major
months per year.
depression, individuals
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with SAD may experience the following depending on the seasonal pattern:
WINTER-PATTERN SAD
SUMMER-PATTERN SAD
Oversleeping (hypersomnia)
Trouble sleeping (insomnia)
Overeating, particularly with
Poor appetite, leading to
a craving for carbohydrates Weight gain
VS VS
weight loss Restlessness and agitation
Social withdrawal (feeling
Anxiety
like “hibernating”)
Episodes of violent behavior
TREATMENT OPTIONS Treatments are available that can help many people with SAD. They fall into four main categories that may be used alone or in combination: Light therapy Psychotherapy Antidepressant medication Vitamin D
COUNSELING & PSYCHOLOGICAL SERVICES If you think you may be suffering from SAD, Counseling & Psychological Services (CAPS) is here to support you. For information on how to schedule an appointment, visit their website caps.ucsd.edu or contact them at 858-534-3755.
OTHER OTHER MENTAL MENTAL HEALTH HEALTH RESOURCES RESOURCES National Suicide Prevention Lifeline: 800-273-8255 Crisis Text Line: text 'HOME' to 741741 Source: https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder/index.shtml
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The best gifts come wrapped. 1) Shape 2) Style 3) Size
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G GIIF FT TS SO OF FW WIIS SD DO OM M
As we wrap up 2020, our Well-Being Peer Educators would like to share encouraging words of wisdom to you all!
You are all so strong for making it this far! I'm so proud of what you have accomplished. Please remember to also take breaks and have time for yourself -- do what is best for yourself. You got this!! I hope that you'll stay well and hydrated :)
Repeat to self: "I am doing my best with what I have and with everything going on. I am more than enough and I will be okay."
Despite the hardships of 2020, we have been doing so much better than we think.
I am super proud of everyone for continuing to work hard towards their goals with everything going on. Don’t forget to take time to relax, and be present with yourself! Let’s bring good energy into 2021!
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Realize how far you've come and how much farther you will go. You are worthy of your own pride.
G GIIF FT TS SO OF FW WIIS SD DO OM M Congrats on making it through one of (if not) the MOST UNPREDICTABLE year! Your strength and perseverance is truly inspirational.
2020 has been a difficult year for everyone, and nobody is alone in their struggles! There is so much hope on the horizon, and it is not a sign of weakness to take a self care break these coming few weeks and to reset as we head into the new year!
I'm proud of each and every one of you!
Even though this year wasn't ideal for most of us, just being able to get through it is an accomplishment in itself. Always remember to take good care of yourselves, both physically and mentally.
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I hope that 2021 brings you happiness!
LETTUCE TALK NUTRITION!
SHORTBREAD ALMOND FLOUR COOKIES By: Christine McNamara, RD
INGREDIENTS 2.5 cup almond flour 4 tablespoons butter, melted 1/4 cup maple syrup 1 teaspoon almond extract 1/8 teaspoon salt
INSTRUCTIONS First, place all ingredients in a mediumsized bowl and mix. When ingredients are combined, use your hands to form the dough into a log (about 1.5 inches in diameter).
Roll your shortbread log into a piece of plastic wrap and place in the refrigerator for at least 15 minutes. While your shortbread log is in the fridge, preheat oven to 350ยบF and spray a baking sheet with coconut oil spray or cover with parchment paper. Remove your shortbread log from the refrigerator and slice into 1/4 thick rounds. Repeat until you have cut through the whole log. Place cookies on baking sheet and bake for 12-14 minutes. Remove from oven and let cool completely. Place chocolate chips and coconut oil into a small bowl and melt in the microwave or a double boiler. Next, dip half of a shortbread cookie into the melted chocolate. Let access chocolate drip from the cookie and then sprinkle melted chocolate with sprinkles, nuts, or whatever topping you prefer! Repeat until all shortbread cookies are gone. Let cool completely. Serve or store in the freezer. Source: fitfoodiefinds.com/shortbread-almond-flour-cookies/
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HOLIDAY HOLIDAY MOVIE MOVIE FAVORITES FAVORITES The Holidays are a time when many of our most beloved traditions are practiced. For some, this includes watching certain movies each year. The staff of Health Promotion Services has put together a list of some of their favorite holiday movies. What's YOUR favorite holiday movie?
RenĂŠe Dell'Acqua
Marisol Torres
Health Educator
Health Education Manager
Christopher Spurling
Christine McNamara
Health Educator
Registered Dietitian
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ART & SOUL
DIY HOT COCOA JARS By: Zarah Rubio, Program Manager of The Zone
Get cozy with this simple DIY hot cocoa jar you can gift to friends and family or just keep for yourself!
SUPPLIES Jar of your choice (tip: reuse old sauce jars) Hot cocoa packet Chocolate chips Marshmallows Ribbon Gift tag Extra toppings: peppermint chips, caramel chips, etc)
INSTRUCTIONS Start by making sure your jar is washed and clean. Add the cocoa powder mix as your first layer. Then, add all the toppings you want to include in your hot cocoa, marshmallows, chocolate chips, peppermint chips, etc. Tie a ribbon around the top of your jar. Write steps on how to enjoy the hot cocoa or other messages, like "Add warm water or milk" or "Enjoy your cup of cheer," on a gift tag. Feel free to decorate the outside of your jar with holiday stickers, ribbons, and more! 18
TREAT YOURSELF! Now that you're ready to warm your belly with hot cocoa a.k.a warm chocolatey goodness, don't forget to warm your heart and mind with encouragement and kindness. It's time to treat yourself to a few cups of positivi-tea!
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8 DIMENSION OF WELL-BEING CROSSWORD Each clue corresponds to one of the 8 Dimension of Well-Being.
Across
Down
3. Developing a sense of connection, belonging, and a well-developed support system.
1. Recognizing the need for physical activity, healthy foods, and sleep.
5. Good health by occupying pleasant, stimulating environments that support well-being.
2. Coping effectively with life and creating satisfying relationships.
6. Expanding a sense of purpose and meaning in life.
4. Recognizing creative abilities and finding ways to expand knowledge and skills.
7. Satisfaction with current and future financial situations. 8. Personal satisfaction and enrichment from one's work.
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COLOR ME CALM
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https://alisaburke.blogspot.com/
ST TU UD DE EN NT TH HE EA AL LT TH H& & S WE EL LL L--B BE EIIN NG GC CL LU US ST TE ER R W RE ES SO OU UR RC CE ES S R
UC SAN DIEGO
C CO OU UN NS SE EL LIIN NG G& &P PS SY YC CH HO OL LO OG GIIC CA AL LS SE ER RV VIIC CE ES S
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 S ST TU UD DE EN NT TH HE EA AL LT TH HS SE ER RV VIIC CE ES S
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 22