Healthy Habits: Establish these habits for a successful life

From the Hilbert College Wellness Center
by Kirsten Falcone, RN

Healthy Habits:
Establish these habits for a successful life

Daily, we are bombarded with information regarding obtaining a healthy lifestyle: Eat “this” to lose weight, take “this” to feel better, visit “this” place to get away. None of us wants to be unsuccessful. But success in life doesn’t just happen all at once or with only one step. It involves a lot of little steps that turn into habits. Wise choices in each moment lead to great habits. Good health is more than just physical; it is mental, emotional and spiritual, as well. There are hundreds of tips available. (I have listed some good Website resources in this article.) But, as a nurse, mother and small group leader, here are a “few” of my favorite habits.

Sleep. Nobody can function on too little sleep for very long. Sleep is one of the most important ways to take care of yourself. Everyone should get at least 7 to 9 hours of sleep per night (depending upon your individual needs). This is when your body repairs itself, when your immune system is strengthened, and your mind is restored. Here is a link to my article on sleep: https://hilbertcommunity.wordpress.com/2017/03/24/from-the-hilbert-college-wellness-center-the-importance-of-sleep/.

Exercise. Aerobic, strength and stretching are the three types. But aerobic is probably the most important for your cardiovascular health and circulation to all your bodily systems. Try and get at least 20 to 30 minutes of rigorous aerobic activity at least three times per week. Regular exercise can actually improve your immune system, lift your mood, keep all your systems in order, decrease the incidence of disease, and increase your life expectancy. People who are physically fit have the potential to do better in many areas, than their out-of-shape counterparts. They don’t need as many prescription or over the counter drugs, and they have far fewer doctor visits.

Nutrition. This includes eating the right things, and also controlling portion size. Good nutrition involves eating fruit and vegetables first, then meat, bread and cereal, dairy, and only a little fat. We all know what junk food is. Try and avoid it, and, while pizza and wings are convenient and popular, try not to eat them regularly. If you want to know more about nutrition, take a course, or read a nutrition textbook. The one I use is called Nutrition for Life, and can be ordered at this link: https://www.amazon.com/Nutrition-Life-2nd-Janice-Thompson/dp/0321570847/ref=sr_1_3?ie=UTF8&qid=1493227995&sr=8-3&keywords=nutrition+for+life

Hydration. Since water is responsible for so many functions in our body, and our bodies are at least 60 to 70 percent water, it is crucial to keep hydrated. Try to drink at least 64 to 96 ounces (or more) per day or the equivalent of four to six 16-ounce bottles of water, or eight to 12 8-ounce glasses of water. Another way to measure is to drink 50 to 100 percent of your weight number in ounces. For example, if you weigh 150 lbs., drink 75 to 150 ounces of water every day. Keeping a bottle of water with you throughout the day is a great habit to adopt! Refill it, as needed.

Drugs, alcohol and smoking. Here is something simple to remember: Just don’t smoke. It’s that simple. And definitely don’t do illicit drugs. Alcohol is okay, in moderation (if you are 21 or older). One to two glasses of red wine daily has been shown to be healthful. But be aware of your family history of alcoholism. If there is any doubt, find alternatives to drinking.

Changing addictive behaviors. If you are already addicted to alcohol, smoking or drugs, get help. Now. You won’t ever regret it. Of less importance, maybe, but still important, is to cut down on the amount of caffeine you ingest.  Workaholism is also running rampant in our society. Don’t use work as an escape, and don’t try to keep up with the Joneses.

Learning something new. A life spent learning something new on a regular basis is a life not wasted. Studies show that people live longer when they are constantly learning and trying new things. Step outside your comfort zone, and take a course on public speaking, self-defense, or even knitting! It might open up new doors and give you fresh insight.

Money management. Take a course on money management. Stay away from habitually relying on credit. Highly recommended is anything by Dave Ramsey. https://www.daveramsey.com/specials/welcome?ectid=30.31.9014

Hygiene. Take your shoes off, and wash your hands as soon as you arrive home. Floss your teeth every day, and brush your teeth and tongue after meals and before bed. Here is a link to my hygiene article: https://hilbertcommunity.wordpress.com/2017/03/21/from-the-hilbert-college-wellness-center-winning-health-battles-with-proper-hygiene/

Sexual health. Let me put it this way. Sex, it has been said, is a great blessing in marriage, but a great curse outside of it. This is countercultural thinking, but it is good advice. Remember the question your mom asked you: “If all your friends jumped off a bridge, would you jump, too?” That is what many are doing when they choose to have sex too soon. Besides the all-too-real threat of contracting an STI (sexually transmitted infection), there is the spiritual aspect, as well. A broken heart affects every aspect of your health, not just mental and emotional.

Socialization, Family and Friends. It’s likely that busy college students have enough social interaction most of the time. But there are those times when some real connection with people is missing and important. Some things to try: church communities, small interest groups (such as can be found at https://www.meetup.com/), book clubs, study groups, a class not related to your major, a community education class, and more. If you have family nearby, it is important to keep in contact with them. If your family is far away, make sure you call home regularly, so you will still feel as if you are a member. If you live with your family, it is important to note that study after study confirms that eating regularly together is one of the best things you can do. Also, it is important to identify if somebody in your life is more toxic than healthful. If so, it might be a good time to look for better company.

Faith, prayer and meditation. Prayer is considered communication with God, and meditation is closely related. Your spiritual health is just as, or more important than, your physical health. Practicing faith and regular connection with your Maker will bring peace, focus and meaning to your life.

Time management. Newsflash! Your time is your life. Spend your time wisely. Make sure you make space on your calendar for the important items first. That way it is more likely to happen! Don’t overschedule your life; know your limits, and know when to say no. Make certain you always show up for work, class and other obligations, and always on time. Finally, don’t forget to schedule time for yourself. You are important!

Moderation. Everything in moderation, including moderation. Purge perfectionism. If you make a mistake, admit it, and make a change for the better.

Practicing morality. We wouldn’t get very far without morals. Basically, they are the Ten Commandments, which can be summed up by stating, “Love God and love people.” Also included in this category are integrity (doing the right thing when nobody is looking), sexual morality and the following:

  • The “Golden Rule.” Do unto others as you would have them do unto you. This works. Even if you don’t think somebody deserves it, do it anyway. It’s the right thing to do.
  • Refraining from gossip. You wouldn’t want someone to gossip about you (Golden Rule, see above), so don’t do it to somebody else. If there is any question what gossip is, ask yourself, “If the person I am talking about were standing right here, would I still be saying these things?” If you wouldn’t, then you are probably gossiping.
  • When we are generous, we don’t put ourselves first. We are not the center of the universe. It is a credit to us when we are generous to somebody else.
  • We don’t know what others’ lives are like. It is easy to criticize, give an opinion or offer unsolicited advice. But be kind. Listen, and don’t judge. You are not in that person’s shoes.

Forgiveness. Forgiveness is easier to do when you know that it is more for you than for the other person. When you forgive somebody, it is like a weight has been released from your own shoulders. Sometimes forgiveness is a long journey, but taking that first step is worthwhile. Remember, you are not perfect either, so why should you expect the other person to be? Conversely, it is important to forgive yourself. If you have trouble in this area, it is a good idea to enlist the help of a counselor.

Music, art and hobbies. Having an outlet for stress, like playing a musical instrument, following an artistic path, or diving into a hobby, has been shown to increase longevity and decrease depression.

Gratitude. Yes, there are many things about which to complain. But finding gratitude instead of complaining will make positive people want to be around you. Nobody likes a critic, but everyone is partial to being thanked and appreciated. In the morning, when your alarm goes off, choosing to be thankful you have another day, instead of grouchy because you couldn’t sleep in, will propel you to a better day. Make note of all the positive things in your life, and concentrate on them. Choose to see the glass as half full, and it may transform to overflowing.

Smiling and laughing. Laughter is said to be the best medicine, and it is also contagious. Smiling at someone when he or she enters the room improves your relationship with that person. Becoming less critical is a skill worthy of acquiring. If you are short on joyfulness these days, buy a joke book, go to a comedy show, or ask your friends to tell you something funny. Finding the humor in most situations can turn a gray day sunny again.

 

 

For more information on healthy life habits, check out these sources:

MSN.com, Ten habits you’ll pay for in ten years:
http://www.msn.com/en-us/health/wellness/10-habits-youll-pay-for-in-10-years/ss-BBzOIgA?li=BBnb7Kz&ocid=U218DHP#image=1

WebMD.com, Healthy Living: 8 steps to take today:
http://www.webmd.com/balance/features/healthy-living-8-steps-to-take-today#1

WebMD, How to keep healthy habits in mind:
http://www.webmd.com/fitness-exercise/remember-healthy-habits#1

Mayo Clinic, The 12 habits of highly healthy people:
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-blog/physical-activity-habits/bgp-20085745

Health.com, Healthy eating habits:
http://www.health.com/health/gallery/0,,20934662,00.html

Feelhappiness.com, 107 healthy habits and behaviors for a healthier lifestyle:
http://feelhappiness.com/107-healthy-habits-for-a-healthier-lifestyle/

CDC (Centers for Disease Control and Prevention), List of unhealthy behaviors:
https://www.cdc.gov/500cities/definitions/unhealthy-behaviors.htm

PsychologyToday.com, Toxic relationships:
https://www.psychologytoday.com/blog/the-time-cure/201308/toxic-relationships

 

Don’t Let Deadlines Make You Sick: How to Manage Stress

From the Hilbert College Wellness Center
by Kirsten Falcone, RN

Don’t Let Deadlines Make You Sick!:
How to Manage Stress

It’s that time of the year again. School projects are in full swing, and finals are on the horizon. Many students are stressed, and most are losing sleep. Some have caught a “bug” and are now feeling behind. Stress is, according to Dictionary.com, “a specific response by the body to a stimulus, as fear or pain, that disturbs or interferes with the normal physiological equilibrium of an organism.” But, according to WebMD.com, it is more simply “what you feel when you have to handle more than you are used to [handling].” Does that sound familiar? If so, read on.

While some stress can be a good thing, did you know stress also plays a role in most illness? That is because when we are constantly stressed, an overabundance of epinephrine (a.k.a. adrenaline) and cortisol (stress hormones) prevent many bodily systems, including the immune system, from functioning at full capacity. Even busy college students can take the time to benefit from some key lifestyle changes in order to ward off the effects of stress. Some of the ways you can lower stress are:

Get enough sleep. Go to bed at the same time every night, and sleep at least seven to nine hours.
(For more information on sleep, read a recent Wellness Center article here: https://hilberttoday.wordpress.com/2016/02/24/from-the-hilbert-college-wellness-center-the-importance-of-sleep/.)

Make a list each day, and put the most important items at the top. Check them off as you go.

Don’t procrastinate. Get your homework or important task done right away, so you don’t prolong the worrying and the nagging in the back of your mind. Even just getting started on a long project will lessen the impact of the work that lies ahead.

Don’t skip meals, and keep healthy snacks, like fresh fruits and vegetables and low-sugar granola bars in your backpack. Conversely, don’t overeat or load up on junk food. Give your body the fuel it needs.

Drink enough water. This can range from eight 8-ounce glasses per day to an ounce for every pound you weigh. Drinking enough water will also help drive off the munchies, and it will increase your energy level almost immediately.

Stay away from alcohol and drugs, and stop smoking. These put even more stress on your body by lowering your immune response.

Exercise. Take a brisk walk around campus twice, or work out in the campus recreation center. Do this at least three times per week. Look for any special programs that may be open to all students.

Humor yourself. Find the humor in situations. Subscribe to a joke page on social media. Ask your friends if they know any jokes. There is scientific evidence that making yourself smile actually increases your happiness. It is true that laughter is often the best medicine.

Talk to a good friend or counselor. Bottled-up emotions come out in other ways. Venting with a friend also helps your friend connect with you.

Some other ways to manage stress are, in no particular order:


Journaling

Reading for leisure

Crafting, or following a hobby

Breathing exercises

Aromatherapy

Guided imagery

Progressive muscle relaxation

Positive thinking

Singing or playing uplifting music

Volunteering in the community

Caring for a pet

Relaxation time

Taking a nap

Worship/Reading the Bible

Massage

Bathing or swimming

 

For more information, check out these sources:

CDC (Centers for Disease Control and Prevention):
http://www.cdc.gov/bam/life/butterflies.html#short

WebMD:
http://www.webmd.com/balance/stress-management/default.htm

Mayo Clinic, Healthy Lifestyle Stress Management:
http://www.mayoclinic.org/healthy-lifestyle/stress-management/basics/stress-basics/hlv-20049495?p=1

Mayo Clinic, Stress Management In-Depth:
http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037

 

From the Hilbert College Wellness Center – Protein

by Kirsten Falcone, RN

Protein:
Too much of a good thing?

Protein has played a great part in our fast-paced culture lately. There is an increasing demand for convenient products that offer results quickly. An abundance of protein drinks, bars, and other products on the market promise consumers a stronger, more attractive physique if used regularly. Historically, protein has been understood to be part of a balanced diet. But, did you know that protein can be both good and bad for you? The following is an introduction to whet your appetite.

What is protein? Proteins are complex strings of amino acid molecules found in the cells of everything living. The varying shapes of proteins determine the purpose or function involved. Our bodies use 20 amino acids strung together like beads in different arrangements for nearly every function. Nine of these amino acids must be acquired from food or supplements, while the body is able to manufacture the rest. We think of protein as being essential for muscle tissue, but it is actually used in every bodily tissue, including blood and bones.

Who needs protein? Everyone. Every cell in your body has protein in it. In many poorer countries around the world, there is a shortage of protein in people’s diets. However, in the United States, it is rare for anyone to be protein-deficient. Most American diets comprise up to twice the amount of protein needed.

Why do I need protein? Every cell in your body is protein-based, so when a cell breaks down, it needs to be replaced with protein. Growth and repair of cells is part of the job of proteins. Proteins also act as hormones (chemical messengers in the body), and enzymes (substances that speed up cell processes). Other duties of proteins include the maintenance of fluid and electrolyte levels, the transportation of nutrients, the preservation of acid-base balance, the support of a strong immune system and production of antibodies, and as an energy source (usually after fats and carbohydrates have been depleted).

When should I eat protein? An adequate supply of protein should be eaten daily.

Where can I get protein? Most Americans acquire enough protein from diet alone. In fact, as already stated above, it is estimated that Americans consume up to twice the recommended dietary allowance (RDA) every day! Protein can be found in meats, dairy products, eggs, and some plant sources, such as beans, whole grains, nuts and soy products. Beans and rice have long been known as a poor man’s substitute for “complete protein,” since, when eaten together, they (like meat) provide all of the amino acids the body needs. Animal proteins have all nine of the essential amino acids our bodies need, but almost all plant food sources are deficient in one or more. You can eat the beans and the rice at different meals during the day (contrary to what nutritionists used to believe).

How much protein do I need? On average, the body needs 0.36 gram of protein per pound (or 0.8 gram per kilogram) per day. Therefore, a sedentary man weighing 190 pounds will need 68 grams of protein per day, and a sedentary woman weighing 150 pounds will need 54 grams per day. Active people, pregnant and nursing women, and children and adolescents need more, due to the requirement for more protein during growth and development.

To give you an idea of the amount of protein in food, a three-ounce serving of broiled chicken breast has 28 grams of protein, a cup of skim milk has 9 grams, two tablespoons of peanut butter have 8 grams, an egg has 6 grams, and (for you Buffalonians) according to Livestrong.com, chicken wings each have between five and nine grams of protein.

Some consumers are attracted to the idea of building their muscles by using protein products, and so they will drink a protein shake after a workout, for instance. Others appreciate the convenience and flexibility it gives them, and they believe they are improving their health by doing so. Therefore, protein shakes have become quite popular, and there is an expectation that these shakes will be a beneficial addition to a nutritious diet and exercise routine. However, there are pros and cons involved.

Pros of protein shakes:

  • They could help vegans and seniors acquire enough protein.
  • They may benefit athletes, after training (but only one drink to two per day could be considered beneficial).
  • They may help reduce high blood pressure.
  • Soy protein can reduce cholesterol levels and prostate cancer growth.
  • Whey proteins help in weight maintenance, strengthening immunity, anti-oxidant action, cardiovascular health, and lowering blood glucose.
  • They may help increase lean muscle bulk and strength.

Cons of protein shakes:

  • They are expensive, typically costing around $45 or more for one container. Each container typically holds 50 or more servings.
  • They add calories to your diet. One scoop of protein powder (mixed with milk) added to your post-exercise routine will set you back about 230 calories!
  • They are unnecessary. Most athletes already consume more than twice the amount of protein in their diets than the RDA.
  • You have to work out to build muscles. Building muscle happens from regular strength training, not just consuming protein.

Health-related cons of protein shakes, or too much protein:

  • They may contribute to heart disease (if the protein comes from animal sources, because it is associated with higher cholesterol levels).
  • They could cause bone loss and osteoporosis. Amino acids found in animal sources make the blood more acidic, causing calcium to be pulled out of the bones in order to buffer the acid.
  • They exacerbate kidney disease by increasing the workload of the kidneys when filtering protein during digestion. (Diabetics who have kidney disease should be wary of consuming too much protein.)
  • Diarrhea is a side effect of ingesting too much protein.
  • Dehydration can be caused by not drinking enough water with protein powders.
  • They are not regulated by the Food and Drug Administration (FDA), so anything could be in them, including heavy metal toxins. (See below.)

According to “Consumer Reports,” in 2010 arsenic, cadmium, lead, and mercury were found in many samples. This is alarming because those metals can have toxic effects on several organs in the body! “Federal regulations do not generally require that protein drinks and other dietary supplements be tested before they are sold to ensure that they are safe, effective, and free of contaminants, as the rules require of prescription drugs,” states Consumer Reports’ Web site (http://www.consumerreports.org/cro/2012/04/protein-drinks/index.htm).

In conclusion, there is no quick fix to make you healthier. A healthy lifestyle consists of many things, including balanced nutrition from food, regular exercise, sleep, hydration, socialization, and more. If something seems too good to be true, it probably is. The takeaway: It’s probably okay to use protein powder or ingest a high-protein meal in moderation, but too much protein can be too much of a good thing.

 

For more information on protein, visit these Web sites:

MedlinePlus.gov, general protein information:
https://medlineplus.gov/dietaryproteins.html

USDA.gov, general protein information:
https://www.nal.usda.gov/fnic/protein-and-amino-acids

WebMD.com, Choosing a protein shake:
http://www.webmd.com/diet/protein-shakes

WebMD.com, Do you need protein powders?:
http://www.webmd.com/vitamins-and-supplements/features/protein-powder#1

MindBodyGreen.com, Why you really shouldn’t use protein powders:
https://www.mindbodygreen.com/0-11371/why-you-really-shouldnt-use-protein-powders.html

LiveStrong.com, Does protein powder do anything bad to your body?:
http://www.livestrong.com/article/543282-does-protein-powder-do-anything-bad-to-your-body/

ConsumerReports.org, Protein drink information:
http://www.consumerreports.org/cro/2012/04/protein-drinks/index.htm

Kaplan University, Protein supplements:
http://healthandwellness.kaplan.edu/articles/nutrition/Protein%20Supplements.html

The Sunshine Vitamin – From the Hilbert College Wellness Center

by Kirsten Falcone, RN

The Sunshine Vitamin:
Benefits of Vitamin D

As the medical world makes discoveries, often what we think we’ve learned flies out the window. An example that quickly comes to mind is the discussion regarding the amount of coffee to drink, or how much red wine is a good thing. Should you get a suntan or stay in the shade? Is avoiding fat in your diet always a good thing? What about sodium? It seems the experts are always changing their minds. However, some recent findings have added to the knowledge about vitamin D, and you may find them thought-provoking.

What is vitamin D, and why do we need it? Your body needs vitamin D, a “fat-soluble” vitamin, to function properly. Fat-soluble vitamins need dietary fat in order to be absorbed into the body, and they are also stored in fatty tissues for future use. There are two kinds of vitamin D—vitamin D2 (found in food) and vitamin D3 (photosynthesized in the skin), but, for the sake of this article, we will refer to both simply as vitamin D.  Vitamin D is most well-known for helping your body absorb calcium and thereby keeping bones strong and healthy, but vitamin D also:

  • Recently was shown to lower the risk of respiratory infections.
  • Increases muscle strength.
  • Helps prevent certain types of cancer.
  • Plays a role in type 1 and 2 diabetes prevention.
  • May be helpful with some forms of arthritis.
  • Defends against aggressive breast cancer.
  • Lessens the symptoms of depression.
  • Helps protect against multiple sclerosis and its symptoms.
  • Protects against age-related bone loss.
  • May protect against cardiovascular disease.
  • Possibly contributes to successful weight loss in obese patients.

How is vitamin D acquired? Vitamin D can be acquired in three ways. One way is by exposing our skin to the ultraviolet rays of the sun. This sets off a chain reaction involving skin cholesterol, the liver and the kidneys, until converting into a compound the body can use. This compound assists the electrolyte calcium in strengthening bones. The second way the body acquires vitamin D is in food.  Supplements are the third way, and they should be used as a last resort (see below).

Here are some tips for acquiring vitamin D:

  • When outdoors, apply sunscreen after about 20 minutes (longer for darker skin), so enough of the ultraviolet rays can be absorbed. (Vitamin D deficiency is higher in black Americans, according to a 2012 CDC report, estimated at 31 percent.)
  • Expose yourself to the sun when it is highest in the sky, between the hours of 9:00 a.m. and 3:00 p.m. (Be careful to avoid sunburn, by putting on sunscreen after 20 minutes or more, depending on your skin pigmentation.)
  • Live closer to the equator. People in the northern half of the United States, and anywhere north of 40 degrees latitude are less likely to be exposed to enough ultraviolet light. (The 40 degree latitude line can be drawn horizontally across approximately the center of the United States.)
  • Eat foods, such as salmon, swordfish, mackerel, tuna, sardines, egg yolk, beef liver, mushrooms, and fortified foods, such as cereal, orange juice and milk.
  • The recommended daily allowance (RDA) for vitamin D is 600 International Units (IU) for people up to 70 years of age, and 800 IU for those older than 71.
  • Vitamin D is considered a fat-soluble vitamin, which simply means it can be stored in your body for when you need it. You cannot overdose on vitamin D synthesized from sunlight or from food, but it is possible to overdose on supplements. Symptoms of a vitamin D overdose are weakness, mental confusion, diarrhea, vomiting, loss of appetite, and calcium deposit formations in tissues such as the liver, kidneys and heart.
  • Be aware that tattoos that cover a large amount of skin are capable of blocking the production of vitamin D. Tattoos also make it uncomfortable to sit in the full sun because they heat up faster than the surrounding skin, causing itchiness. Therefore, having a tattoo is contraindicated for people who wish to sunbathe or acquire vitamin D in this manner.
  • Blood tests for vitamin D are available through your doctor.

Widely known diseases caused by vitamin D deficiency are rickets, osteomalacia, and osteoporosis. Rickets can be found in children whose bones form improperly, due to lack of vitamin D. With osteomalacia, bones are weak, cause pain, and are more susceptible to fractures. In cases of osteoporosis, the bones become more porous and break easily.

We have been told that we should always wear sunscreen, and that fat in our diets is bad. But, there are times when using sunscreen is not to your advantage, and eating some fat is good for you!

 

For more information, visit these Web sites:

WebMD, slideshow on vitamin D:
http://www.webmd.com/food-recipes/ss/slideshow-vitamin-d-overview

WebMD, Breast cancer link:
http://www.webmd.com/breast-cancer/news/20110429/low-vitamin-d-linked-to-aggressive-breast-cancer#1

MedlinePlus:
https://medlineplus.gov/vitamind.html

MedlinePlus, Vitamin D lowers risk of respiratory infections:
https://medlineplus.gov/news/fullstory_163633.html

CDC (Center for Disease Control and Prevention) 2012 Levels of nutrients in U.S. population:
https://www.cdc.gov/media/releases/2012/p0402_vitamins_nutrients.html

CDC (Center for Disease Control and Prevention) vitamin D nutrition report:
https://www.cdc.gov/nutritionreport/pdf/Second%20Nutrition%20Report%20Vitamin%20D%20Factsheet.pdf

Mayo Clinic, vitamin D dosage information:
http://www.mayoclinic.org/drugs-supplements/vitamin-d/dosing/hrb-20060400

 

Criminal Justice/Forensic Science Club Updates

The CJ/FS Club will host their annual Adopt-A-Highway program on Saturday, April 1.  The group will meet in the lower level of the Campus Center at 9:30 a.m.

The club will also host a Chicken BBQ on April 1, Noon-4 p.m. in the Swan Lobby.  Meal includes 1/2 chicken, spud potatoes, coleslaw, and a roll for $10.  Ticket are available at the door, or in advance from Mark Paoni or Hoby.

The club will also hold a Fish Fry and basket raffle on Friday, April 7 at 4-7 p.m. in the Campus Center Dining Hall.

FISH FRY DETAILS
April 7, 2017 | 4-7 PM
Hilbert College Campus Center
$10.50 Adult Meals
$6.50 Kid Meals

From the Hilbert College Wellness Center – The Importance of Sleep

by Kirsten Falcone, RN

Getting Your Zzzs:
The Importance of Sleep

The impact of consistently obtaining a good night’s sleep can never be overemphasized, especially on a college campus. On the other hand, chronic sleep deprivation seems to be at an all-time high. The following is a review of the importance of sleep, and how to acquire it.

A recent statistic from the Centers for Disease Control and Prevention (CDC) reveals that 1 in 3 adults doesn’t get enough sleep. According to the CDC, sleeping at least 7 hours each night is required “to promote optimal health and well-being.” Most health professionals recommend 7 to 9 hours.

Conversely, sleeping less than 7 hours per night puts you at risk of:

  • Developing a chronic condition, such as heart disease, diabetes, obesity, high blood pressure, stroke, and frequent mental difficulties,
  • Elevated stress hormones,
  • Mood swings,
  • Slower response time,
  • Confusion, and lack of focus,
  • Poor decision-making, and
  • Unnecessary risk-taking.

In our everyday lives, these could translate to poor job performance, grades, relationships, and also driving or operating machinery.

The number of sleep-deprived adults can be considerably higher in college communities. As the nurse in the Hilbert College Wellness Center, most of my sick patients are sleep-deprived, acquiring fewer than six hours per night. There are many excuses for this, such as living with a loud roommate, studying for a test, going out late at night, working at a night job, or just not being that motivated or self-controlled. Many students are unaware of how important sleep really is.

Sleep is probably THE most important health practice! Here are some reasons. While you sleep, your brain is forming pathways for learning and storing memories. Your body is building up its immune system and healing damage caused throughout the day. Hormones called cytokines, which are produced during the night, are crucial for your immune system to fight infection and inflammation. During the day, a compound called adenosine is built up, and it is only broken down again by getting enough sleep. If you miss a few nights of sound sleep, the adenosine will build up and cause sleepiness during the day. Another substance, a hormone called melatonin, makes you naturally feel sleepy at night, but that can be reversed to daytime sleepiness, if you don’t fulfill your nighttime sleep requirements.

Going to bed at the same time every night, say 10:00 or 11:00 p.m., allows your body to cycle through sleep stages, each with a specific purpose. The four stages must be experienced in chronological order for sleep to do its job. In addition, the beginning of the night presents longer stages than the end of the night. For example, non-REM deep sleep, considered the “restorative” stage of sleep occurs mostly in the first half of the night. Knowing this makes it clear that going to bed at the same time every night is crucial to maintaining good health.

If you know you have gotten off-track, here are some ways to improve your sleep habits:

  1. Get enough exercise and fresh air during the day, so you are sleepy at the right time. Make sure this is not within two hours of your newly established bedtime, though.
    (https://hilbertcommunity.wordpress.com/2017/02/03/from-the-hilbert-college-wellness-center-dont-be-a-couch-potato/)
  2. Eat healthfully. When you fuel your body properly, it just runs better overall. Also, don’t eat any large meals just before bed. Indigestion may wake you up!
  3. Use caffeine only in the morning. Caffeine is a stimulant, and it will disrupt your sleep.
  4. Avoid alcohol and nicotine. Alcohol may help put you to “sleep” at the beginning of the night, but it has been shown to cause lighter, less fitful sleep, and it actually interrupts sleep halfway through the night, as well as causing dehydration. Nicotine (in cigarettes) is a stimulant that leads to lighter than normal sleep.
  5. Establish a “bedtime” again, and stick to it. Your parents were right to enforce this, and now you know why.
  6. Don’t take a nap longer than 20 minutes, or past 3:00 p.m. This may make it more difficult to wake up fully, and then to go to sleep at your predetermined time.
  7. Wind down at night by dimming lights, turning off the TV and electronics (including your cell phone!), and taking a hot shower or bath before bed. Have a comfortable bed and pillow, and keep the room temperature cool.
  8. Put a DO NOT DISTURB sign on your door, if you live in a community that stays up late.
  9. Wear ear plugs, if necessary.
  10. For chronic insomnia, see a doctor who can help you determine the cause of your sleeplessness.
  11. Avoid sleeping pills. These are habit-forming, and should be used only as a last resort and only occasionally.
  12. Don’t rely on sleeping in on the weekends. This may erase some of your sleep debt, but not all of it. It will also make it much more difficult to get to sleep at the proper time on Sunday night.
  13. Learn how to manage time. Ultimately, going to bed at the right time, rather than studying for that test until the wee hours, will help you do better on your test the next day. It would be even better to schedule study time during the daytime.

Remember the words of Ben Franklin, “Early to bed and early to rise make a man healthy, wealthy and wise.” Sweet dreams!

For more information, visit these Web sites:

Centers for Disease Control and Prevention (CDC):
http://www.cdc.gov/media/releases/2016/p0215-enough-sleep.html

U.S. Department of Health and Human Services’ Guide to Healthy Sleep:
http://www.nhlbi.nih.gov/files/docs/public/sleep/healthy_sleep.pdf