spring 2012 - issue 1 - volume 1
hot on the heels OF THE GOOD LIFE page 5: DISCOVER YOUR GOOD LIFE
KUNDALINI yoga with diana bergen page 7: A SIDE TO YOGA YOU NEVER KNEW
SCIENCE IN THE NEWS page 13: RECENT SCIENTIFIC BREAKTHROUGHS & you
ten reasons to get a massage
page 16: learn how a massage can help you
& MUCH MORE!
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Photo by Natalie Wong
[contents] 5 kundalini yoga with diana bergen 7 how to have a bad day 11 12 visualize a vacation hot on the heels of the good life by gina tang
by alexis shen
by gina tang
by claire miller
13 five everyday nutrition tips 15 ten reasons to get a massage 16 resources & relaxation squad 20 science in the news by damini tandon by student health services
by lisa merrill
by student health services
8
dimensions WELL-BEING
SOCIAL :
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of
Good communication skills, developing the capacity for intimacy, and cultivating a support network of caring friends and family
SPIRITUAL:
Possessing a set of guiding beliefs, principles, and values that give meaning and purpose to life Gaining personal fulfillment from employment, maintaining a sense of balance, and utilizing talents
OCCUPATIONAL : FINANCIAL:
Adopting smart fiscal management practices and being prepared for all possible expenses: short-term, long-term, and emergency
ENVIRONMENTAL : PHYSICAL:
Eating well, exercising, avoiding harmful habits, recognizing the signs of disease, getting regular physical exams, and taking steps to prevent injury
INTELLECTUAL : EMOTIONAL :
Advocating for sustainable change, contributing to the health of the planet, and living a “green� lifestyle
Openness to new ideas, a capacity to question and think critically, and the motivation to master new skills
Optimism, trust, self-esteem, self-acceptance, self-control, selfconfidence, satisfying relationships and an ability to share feelings
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“The Good Life”
magazine, fromerly known as “LiveWell” is the online p Health, Recreation and Well-Being Cluster, which is composed of The Zone, Student Health Recreation, and Counseling and Psychology Services (CAPS). “The Good Life’ is designed pieces —including articles, photographs, artwork, short stories, and even poems —are cre and guide designed by Tritons for Tritons, to encourage a healthier and happier lifestyle that here to help you flourish, so read
on, strive on
interested in submitting? contact goodlife@
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publication created upon collaborative efforts on behalf of the staff and voluteers from the h Services (SHS), Sexual Assault & Violence Prevention Resource Center (SARC), UCSD to promote the Eight Dimensions of Wellness, as presented on the previous page. All the eated by UCSD students, staff, faculty and alumni. Ultimately, “The Good Life� is a roadmap will carry throughout the college years here at UCSD and beyond. We are
and thrive on. ucsd edu for more details! .
Sincerely,
The Good Life Team
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hot on the heels “ T h e G o o d Life.” Sounds like a reasonable desire. It also sounds rather vague, and highly subjective. Yet we must define it somehow, if we are to determine whether or not it has been obtained. Is it, as Warren G suggests, money, fast cars, diamond rings, gold chains, and every other thing? Is it houses, expenses, fancy clothes, and vacations to Paris? Experts in the field of Positive Psychology suggest that the answer is NO. While these material supplements may be impressive, and fun for awhile, there is a mechanism in the human mind known as The Satisfaction Treadmill. As humans, one of our key selling points is an amazing ability to adapt to change. Like many talents, however, it has the potential to work both for and against us. We are like walking hedonic “thermometers.” When something feels good our pleasure “temperature” rises, and when something feels bad our pleasure “temperature” drops. As in any climate, repeated exposure results in adaptation (Frederick & Loewenstein, 1999). Although this adaptation to pleasure is almost universal, the drop in “temperature” still catches us by surprise—and so, we go looking for another high. The Satisfaction Treadmill finds us constantly running toward that next pleasurable thing, which, once adjusted to, loses its luster.
s of the good life A study published in TIME magazine reveals that happiness is more closely tied to healthy relationships with family and friends than with material possessions or even career achievement. So perhaps The Good Life is to be found in the company of loved ones. Then again, a satisfying career and material stability seem to keep loved ones around—especially as we are able to give back to community, support our passions, and ensure our futures. Each of us has unique goals, and reasons for pursuing them. It would be narrow-minded and shortsighted to insist on outward generalization; what’s good for you and what’s good for me are often two very different things (and they should be, if biodiversity has anything to teach us). So what’s The One Ring, that all-powerful, underlying framework with the capacity to hold them all? You can have nice things, a rewarding career, and a house full of companions. But nothing outside of yourself will truly define your good life. Happiness is an inside job. If you truly feel good on the inside, your perceived life experience will directly reflect it. Feeling good is the happy side-effect of taking good care: nourishing your body, mind, and spirit. From here, your navigation is empowered and your vision enhanced. You can see your way to the life that is good for you. If beauty is in the eye of the beholder, then good is in the “I” of your behavior. The choices you make on a daily basis—the who-what-when-where-and why of it all—represent the ultimate investment, and they accrue in the most interesting manner…
so...
WHAT IS THE GOOD LIFE? It’s what you make of it.
Visit The Zone’s Got Happiness? Blog for a vast plethora of tips for living The Good Life!
Written by Gina Tang Photo & Page Design by Natalie Wong
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kundali
ini Yoga
WITH DIANA BERGEN by alexis shen and chris higa PAGE DESIGNED BY NATALIE WONG
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he practice of Kundalini Yoga allows you to achieve a balance by utilizing a spectrum of yoga modalities including asanas, meditation, breathing, chanting and mantras. You can incorporate these practices into your own lifestyle right here at UCSD! From beginners to expert yoga practitioners, all students willing to embrace the methods of Kundalini Yoga will experience its benefits.
D
iana Bergen, a UCSD Kundalini Yoga instructor, encourages students and staff to prepare for the day through morning exercise. “The study and practice [of Kundalini Yoga] is to get up in the morning, right when the sun is coming up, because there is this magical power,”she says. Bergen, who is also a Landscape Architect on campus, has been practicing yoga since her third year in college. Just three years ago, Bergen signed up for her first Kundalini Yoga class in an effort to build healthy lifestyle habits. This class inspired Bergen to become a certified Kundalini Yoga instructor.
“
I’ve been taking yoga since I was 22, and I had never experienced yoga like this. My job [now] is to pass on what’s already been documented by Yogi Bhajan. How e l s e do we l e a r n , but from o t h e r s ?
”
— Diana Bergen on why she became a Kundalini Yoga instructor
In this series of photos, Bergen demonstrates one of the common movements in Kundalini Yoga that helps achieve equilibirium between the right and left sides of ones body | Photo by Chris Higa.
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he teachings of Yogi Bhajan emphasize awareness and consciousness of oneself and one’s surroundings. According to Bergen, “Kundalini Yoga is very effective. You do certain movements for a specific outcome.” Kundalini Yoga involves the practice of pranayama (breathing methods), mudras (hand positions), asanas (postures), mantras (chanting techniques), and meditation (the practice of visualization). Such techniques are used to awaken and rejuvenate the central nervous system.
“
There are a lot of people who gravitate towards Kundalini Yoga because it’s the yoga of healing.
”
It’s the yoga of awareness. — Diana Bergen on why people practice Kundalini Yoga
UCSD FitLife offers two Kundalini Yoga classes during Spring Quarter. One takes place on Thursdays at 7am with Diana Bergen, and the other class takes place on Fridays at 8am with Sasha Briskin. For more information please visit http://recreation.ucsd.edu/fitlife or call (858)822-2313.
Photo by Chris Higa
how to have a bad day LET’S BE HONEST.
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Written by Gina Tang, Page Designed by Natalie Wong
We are under a variety of pressures to perform in ways that may or may not feel natural, or even pleasant. With global warming, economic depression, rampant poverty, and toxic bioaccumulation… Not to mention a pile of dirty laundry five feet high, arguing with a significant other, losing your keys again, overdue assignments, and upcoming exams… You’re basically running the vehicle that is your body under extreme conditions. It’s perfectly predictable that at some point, you’re going to break down. There will be a day where you just can’t go on with business as usual, because you’re feeling depressed, tired, anxious, or just plain angry.
Because, despite what other people may say, it’s completely okay to unwind and let yourself have a bad day. Listen to what your body and emotions are saying and allow your feelings to speak for themselves. Photo by Natalie Wong.
Here’s the question: when your body/mind is When you just want to stick out your tongue at the world asking for a time-out, instead of feeling resentful, why and quit. not embrace it? Since you aren’t going to get much done anyway, you might as well announce, “I feel like Our cultural standards for excellence seem to make us %&@# today.” feel weak and useless in these moments of frustration. Like we are supposed to keep our chins up and our feet And then take care of yourself. Watch a funny movie, pumping at all times. So that, when we have a bad day, read a book for pleasure, make a fun social plan. we actually feel worse about the fact that we feel bad; like we are letting ourselves or each other down. The If your frustration is the direct result of an outstanding expectation that an ideal life experience is always positive issue that needs to be addressed, allow your feelings and happy and smiling isn’t reasonable. to guide you to an appropriate and honest response. In fact, as Khalil Gibran points out, joy and suffering are two sides of the same coin. You can’t truly feel one without the other. The bad days carve the space within us to appreciate the good ones, and the good ones create the contrast that let the bad ones stink so much.
You will find that the resistance passes much more quickly.
THEN, YOU CAN GET BACK TO WORK
visualize
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Page Designed by Damini Tandon, SHA
"Visualize this thing that you want, see it, feel it, believe in it. Make your mental blue print, and begin to build." - Robert Collier ver yearned for a three-day weekend, or changed your screen saver to a picturesque image of a beach somewhere far away? Whether it’s midterms, roommates, relationships, or financial pressure, students can always use a mental break from the inevitable stressors of college. Luckily, you don’t need to book a flight and spend a lot of money to experience that peaceful escape you’re longing for. Visualization is like taking a virtual vacation, or going to a self-created ‘happy place.’ Imagining yourself in a soothing environment and mentally experiencing the sensations you would have if you were there can cause your brain to send signals to the rest of your body triggering relaxation. The body may become less tense as you breathe more deeply. Your heart rate may slow down, as well as an accompanying decrease in blood pressure. These are all telling signs from your body that it is moving from a stressed state into a calmer state.
e
Visualization is completely free, easy to learn, and can be a very effective tool for any student who wishes to decrease stress and increase positive thinking and a sense of well-being. We often underestimate the power of our minds to affect the way we feel. We may not be able to change the date of upcoming exams, but we do have some control over how stressed or relaxed we feel as they approach. The effect of visualization is directly related to how well you convince yourself that you are really there, and let yourself feel the peace and relaxation that image brings for you. Dwelling on upcoming tests, or repeating to yourself that you are going to fail really does increase your stress levels. Likewise, visualization can create a real sense of calm and ease which will make it much easier for you to face your academic pressures. Visualizations are fun and easy to do, anytime and
anywhere you want! You can imagine going home and curling up on the best spot on the couch, or build yourself a world combining everything you love. You can close your eyes on the bus ride to school for 5 minutes, put your head down on your notebook in the library as a quick study break, or use visualization to help you relax before sleeping. If you want to try a guided visualization to help you get started, CAPS.ucsd.edu has mp3 recordings called iRelax that you can download onto your computer or iPod. Try it out!
About the Writer Miller is a Wellness Peer Educator with Counselling and Psychological Sevices (CAPS).
SCIENCE IN
First of a series of summaries of recent national healt how this relates to the UCSD student audien
Brain Activity as a Stalling Shield in Development of Alzheimer’s
C
ollege is an excellent chance for high school graduates to explore their interests and develop knowledge to prepare them for professional careers in their desired fields. But, in accordance with the latest research, scientists are also preaching college re-attendance to retired individuals! Recent studies have shown that active learning at older ages can help delay the onset of Alzheimer’s or at least slow the development of the debilitating disease.
W
hy is this the case? According to Dr. Jagust, professor of Public Health and Neurology at the University of California Berkeley, individuals who engage in active learning on a regular basis are exercising their brains in a way that strengthens the neuronal circuits and increases the brain’s efficiency. Alzheimer’s spread can be monitored by the characteristic development of amyloid plaques, and it is known that increased neuronal activity leads to increased development of plaques.
I
t is only logical, then, that individuals with more efficient brains require less activity for the same tasks and therefore have a slower build up of the amyloid. This slowed depositing of amyloid plaques is a proposed explanation for why mentally active individuals have a lower risk of developing Alzheimer’s. But, this research not only promotes returning of retirees to activities conducive to brain activity; it also underscores the importance of staying mentally active throughout life! Keeping your brain active will result in slower build-up of amyloid — the known cause for increased risk in Alzheimers.
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N THE NEWS
th related strides in the news and links on nce with interactive tips/advice. written by damini tandon
In a Nutshell: Stay mentally active! Here are some simple tips to staying mentally active at school.
1 2 3 4
Print out a Sudoku and put it in your bag! Pull it out when you have some free time to spend a few minutes engaging your logic and deduction skills.
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Read an article daily! Find a newspaper that you enjoy reading and make sure to devote 15 minutes every day to finding and reading an article that appeals to you!
Download the Word of The Day Application on your iPod! Commit yourself to learning a new word each day and integrating it into your vocabulary. Start using your non-dominant hand! This could mean while eating, writing, or just moving the computer mouse. This activity creates new neural connections in your brain, allowing for increased integration of the two hemispheres as well as increased access to the hemisphere of the brain associated with your non-dominant hand. Keep a journal! Write about your day’s experience and preserve your memories by just spending a few minute reflecting before you turn in for the night. Keeping a journal is one of the best ways to preserve your memory and keep the brain active.! So pull out that pencil and pad of paper and start writing!
page designed by natalie wong
5 #1
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Everyday Nutrition Tips
Provided by the UCSD Student Health Advocates Use the ChooseMyPlate.gov guidelines to portion your plate and eat a balanced diet. Don’t consume dairy? Select calcium-fortified beverages like soy milk or orange juice and eat calcium-rich foods such as: collard greens, spinach, firm tofu & almonds.
#2
Increase fiber in your diet by selecting: whole wheat bread, whole grain cereals & pasta, brown rice, & oatmeal.
#4
Learn how to read a nutrition label Pay attention to the serving size. If you eat double the serving size listed, don’t forget to double the nutrient & calorie values as well. Similarly, if you only eat half a serving cut the values in half. Keep total fat to < 30%/day, Fiber 25g or more/day, & sodium <2000 mg/day. Remember to eat enough Vitamin A, Vitamin C, calcium, & iron each day.
#3
Limit or avoid sodas & other sugary beverages. Drink at least one glass of water at every meal to help consume 64 oz/day.
Source: FDA.gov
#5
Be aware of serving sizes.
Cheese: 1 serving of cheese is only about 1 oz., or about the size of a pair of dice.
Whole Grains, Bread, Pasta: 1 cup cooked pasta would be 2 servings or about the size of your fist.
Fruit: A tennis ball is a good estimate for one medium-size fruit, which equals one serving.
Meat: 3 oz. of fish, chicken, or red meat is one serving & about the size of a computer mouse.
Butter/Oil: 1 teaspoon of oil or butter is equal to an amount about the size of the tip of your thumb.
Have your own tips to share? The SHAs would love to hear them! Facebook us at facebook.com/ucsdsha or Tweet us @ucsdsha. UCSD Student Health Services • studenthealth.ucsd.edu • 858-534-1824
10massage
reasons Why you SHOULD GET A
By Lisa Merrill
pAGES dESIGNED bY dAMINI tANDON AND yURHA CHOI
I went into the holistic health field because I wanted to reach out to people and help them live healthier lives. Receiving massage is, of course, quiet, nurturing and relaxing, but massaging others to help make their soreness go away and put them in a relaxed state also helps me to relax. In giving massages, I find my quiet time alsoâ&#x20AC;&#x201D;and it helps me to slow down and reduce stress in my life. Massage feels amazing, and it provides relief to a multitude of specific health concerns. Therapeutic massage has been proven beneficial in reducing muscular pain and tension, relieving lower back pain, lessening depression, helping with sleep disorders, lowering high blood pressure, increasing flexibility, and much more. Lisa Merill is a licensed CMT through the state of California and has been practicing for the past 3 years and joined the UCSD FitLife Team in March of 2011.
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To make an appointment for your FitLife Massage today, call (858) 822-4552! For more information, please visit the FitLife Massage Center Website here!
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Did you know... that UC San Diego students report that stress is their #1 impediment to academic success? We have all experienced stress. Sometimes, it causes muscles to become tight and knotted, or it may be the reason for that headache, or it may feel like general anxiety and an inability to concentrate. Whatever it feels like for YOU, The R&R Squad is here to help! The R&R Squad (Resources and Relaxation Squad) is a peer education program sponsored by UCSD’s department of Health, Recreation and Well-being. The R&R Squad members are trained by a professional massage therapist to provide hands-on, low intensity stress reduction and relaxation activities—also known as free shoulder rubs! In addition, they provide information about wellness resources on campus. So, check The Zone’s calendar on zone.ucsd.edu to find out when The R&R Squad is IN, and then drop by! Whether it’s to loosen tight muscles, provide wellness resources, boost your energy or just generally help you feel better –The R&R Squad is here for YOU! Questions? Please call 858-534-2419
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