Apr 22

Calling all night Owls

Making your sleep habits work for you.

Sleeping much? at night or in lecture? if these questions make you yawn or weep, you’re in good (but tired) company.

Many college students are night owls, prone to staying up late, then sleeping well into the morning or crashing during the day.

Night owls come in different types. to find your sleep fixes, first identify which type of night owl you are. 

Common night owl

Bedtime: midnight–2 a.m.

Short-term goal: No tech in bed

 Strategies

  • Wake up at 7–9:30 a.m.

  • Quit the tech earlier

  • Avoid caffeine after 3 p.m.

  • Limit distractions

  • Stay low-energy before bed 

Distressed night owl

 Bedtime 2-4 a.m 

Short-term goal: Strategize on naps

Strategies 

  • Wake up at 9-11 a.m. 

  • Map your nap

  • Avoid 8 a.m. classes

  • See common night owl

Wrecked night owl

Bedtime 4-7 a.m.

Short-term goal: move toward consistent wake-up time

Strategies

  • wake up by 11 a.m.

  • Avoid naps

  • Incremental changes

  • Seek medical help

  • See common night owl & distressed night owl

 

Common disruptions
  • Biology
  • All-nighters
  • Student life 
  • Energy drinks
  • Medication
  • Alcohol or marijuana
  • Health conditions

 

Impact    
  • Low mood 
  • poor performance
  • weight gain or illness

  except from Student Health 101™

  ⇒Posted by Daphney Romain⇐

 

Apr 15

Just for the Health of It!

hf104

GCU Nursing Students!

GCU Nursing Students!

The Ocean County health Department provided health resources to all attendees.

The Ocean County health Department provided health resources to all attendees.

hf32

Shira Kirsch of The Alliance for Speech and Hearing discusses the connection between    auditory processing and learning.

Shira Kirsch of The Alliance for Speech and Hearing discusses the connection between auditory processing and learning.

Financial Health! Representatives of TD Bank were available to discuss your financial needs.

Financial Health! Representatives of TD Bank were available to discuss your financial needs.

h66

Barry Asch, AVP, discusses Centra State Cancer Center's services.

Barry Asch, AVP, discusses Centra State Cancer Center’s services.

h59

h54

GCU Campus security- safety is their main concern!

GCU Campus security- safety is their main concern!

GCU dancers demonstrate stretching exercises.

GCU dancers demonstrate stretching exercises.

Do you know the difference between having a cold or having the flu?

Do you know the difference between having a cold or having the flu?

h3h15h23

Do you get enough sleep? Poster presentation outlined healthy sleep habits to incorporate into your bedtime routine.

Do you get enough sleep? Poster presentation outlined healthy sleep habits to incorporate into your bedtime routine.

The Jacqueline M. Wilentz Comprehensive Breast Center of Barnabas health is committed to meeting the breast health needs of all women

The Jacqueline M. Wilentz Comprehensive Breast Center of Barnabas health is committed to meeting the breast health needs of all women

Centra State Hospital Community Outreach nurses offered free blood sugar testing.

Centra State Hospital Community Outreach nurses offered free blood sugar testing.

ZUMBA, ZUMBA, ZUMBA!!! Exercise for your health!

ZUMBA, ZUMBA, ZUMBA!!!
Exercise for your health!

GCU President Marbach attempts to walk a straight line wearing goggles to simulate being under the influence of alcohol.

GCU President Marbach attempts to walk a straight line wearing goggles to simulate being under the influence of alcohol.

 

Mar 23

Helpful Healthy on Hand Pantry

10 Helpful Healthy on Hand Pantry

By: Chef Pat

  1. Beans (canned or dry) kidney beans, white, pinto, black (any that you like)

  2. Rice & Grains: Brown or wild rice are healthier than white rice. For Grains try quinoa, faro, barley and wheat berries, they are some good choice but try different ones to find your favorites.

  3. Pasta: There are different shape of pasta, but have you tried whole wheat or veggie? Based on their cooking time is a little different than regular pasta and they are a little chewier, but they are very delicious.

  4. Potatoes: White, red and Yukon gold are all good and sweet potatoes are in a league of they own.

  5. Onion and garlic

  6. Olive oil? Yes there are lots of oils that are great and healthy, but olive oil is the best choice because it works better for an all-around use and taste if you are only going to have one oil on hand.

  7. Canned Tomatoes: a good canned tomato can be used to make sauce, to help braise meats, blended into a dressing or of course an easy side vegetable, but not just tomato sauce.

  8. Stocks and broths: a good low salt, no MSG canned or box broth is great to have on hand for cooking or just nice to enjoy a hot cup of it.

  9. Sugar and flour are always good to have. Other sweeteners like honey, agave, or buck wheat syrup is also good to look at.

  10. Vinegar, another must have staple for just so many reasons. My favorite is apple cider, the uses are just so many. You can also Google it sometimes to be amazed.

10 healthy stuff for your refrigerator

  1. Milk: ok so you don’t drink milk? not a problem, there are many choices in the market now, from lactaid free to soy, to rice and almond. It shouldn’t be to hard to find one that you like that will work with what you’re cooking. chocolate milk can be healthy as a treat once in a while, but use skim milk.

  2. Lettuce: Iceberg is well known as is romaine and are good for sandwiches and salads, but have you tried “butter” lettuce, radicchio or arugula

  3. Dark Green Leafy Vegetables: “Greens” ok lettuce is one thing but dark green leaf vegetables like kale, collards, Swiss chard, spinach and mustard greens are so good for you and easy to add to salads or sauté into a fantastic side dish. don’t pass them up. Also try them into soup, they are amazing

  4. Butter for cooking and baking always good and a little goes a long way, but if you’re watching what you can eat there are lots of replacement you can get for it.

  5. Fresh Vegetables: there are many to choose from, but here are a few good ones to keep around. carrots, celery, peppers, Broccoli and Zucchini or Yellow Squash.

  6. Fruits and Nuts: there are also a lot of choices here. I recommend the classics apples, oranges and bananas then always whatever is in season. Nuts are a nice healthy, tasty way to enhance a dish or as a snack.

  7. Yogurt: There are many different individual cup flavors you can get, some are healthier than others. Either way yogurt is always an easy healthy good for you. “Grab and go” to have, you can also get a large plain or vanilla tub that you can add your own flavoring or fresh fruits to. it also is a healthy sub for mayo in mixed salads.

  8. Cheese: Pick a good tasting cheese you like and look for it in a low fat option. If you cannot find one in low fat then just watch your potions.

  9. Eggs: enough said.

  10. Tortillas or whole grain breads.

Mar 22

Are you having TROUBLE EATING HEALTHY?

fruits_veggiesAre you having TROUBLE EATING HEALTHY?

                                        Here are 8 simple tips to change

                                            YOUR bad eating behaviors  

                                             By: Daphney Romain

  1. Eat more fruits and vegetables! Chances are you are not getting enough!

  • Make half your plate vegetables or fruitsa rainbow of colors 

  • Good choices include: apples, oranges, bananas, broccoli, carrots, lettuce, tomato, sweet potato, corn, asparagus

  • French fries are NOT considered a vegetable!

    2. Eat only whole grains products

  • Make ¼ of your plate whole grains

  • Healthy whole grains include: brown rice, whole wheat bread, whole wheat pasta, popcorn, oatmeal

  • Limit eating: white rice, regular pasta, macaroni, and corn flakes, cream of wheat, flour tortillas, and regular crackers.

     3.  A healthy diet should include at least two portions of fish a week

  • Because fish and shellfish are good sources of many vitamins and minerals. Oily fish such as salmon and fresh tuna is also particularly high in long-chain omega-3 fatty acids, which may help to keep your heart healthy.

  • White fish are ow in fat, making them one of the healthier, low-fat alternatives to red or processed meat, which tends to be higher in fat, especially saturated fat

    4. Nuts, seeds and legumes (beans)

  • Legumes, because they come from plants, legumes such as beans, lentils, and peas are an excellent source of protein without a lot of unhealthy fat.

    5. Want to Get Lean? Eat Your Protein!

  • Sunflower seeds. They are an excellent source of vitamin E, the body’s primary fat-soluble antioxidant. Vitamin E travels throughout the body neutralizing free radicals that would otherwise damage fat-containing structures and molecules, such as cell membranes, brain cells, and cholesterol.

  • Nuts, this includes almonds, walnuts, pistachios, peanuts and macadamia nuts, all of which contain good-for-your-heart fiber. They also contain vitamin E, which helps lower bad cholesterol.

  • Choose protein foods, such as lean beef and pork, or chicken, turkey, beans, or tofu. Twice a week

  • You can also make seafood the protein on your plate.

    6. Getting Enough Vitamin D in Milk

  •  An 8-ounce serving of milk supplies around 30 percent of your daily vitamin D needs, or between 115 and 124 milligrams of vitamin D. Three glasses of milk per day would meet your vitamin D needs.

  • Skim Milk: if you want to lose weight, Skim milk is jam-packed with several vital nutrients including calcium, vitamin A, phosphorus, vitamin D, vitamin B12 and the antioxidant selenium.

  • Soy Milk: The original non-dairy beverage, soy milk contains more hunger-fighting protein than all other faux milks

  1. How Much Fats and oil should I Eat?

     Oils are fats that are liquid at room temperature, like the vegetable – Oils come from many different plants and from fish. Oils are NOT a food group, but they provide essential nutrients. Therefore, oils are included in USDA food patterns.

  • One serving equal: 1 tsp. vegetable oil or soft margarine, 2 tsp. diet margarine, 1 tbsp. regular salad dressing, 1 Tbsp. regular mayonnaise. Choose no salted added or low-sodium varieties.

  • Count the amount of fats that they use in the store that you bought the food from. That includes in cooking and on vegetables and breads.

  • Make sure to read the food labels carefully, avoid “partially hydrogenated” oils and fats.

    8. Sweets and added sugars

    • One serving equals: 1 Tbsp. sugar; 1 Tbsp. jelly or jam; ½ cup sorbet, gelatin; 1 cup soda or fruit drink.

    • Make sure your drinks of sugar-sweetened beverages are less than 450 calories or 36 oz. per week.thCAFOBQ16

Feb 26

Celebrate Black History Month- An African American Nurse Who Changed History

Mary_Eliza_MahoneyMary Eliza Mahoney was the first African American professional nurse in the United States. She  was small in stature but a force to be reckoned with- a true dynamo. Mary Eliza Mahoney refused to succumb to the restrictions of racial prejudice.

Mahoney was born in Dorchester, Massachusetts in 1845. As a teenager she became interested in the field of nursing. For 15 years, Mahoney worked as a cook, janitor, washerwoman, and unofficial nurse’s aide at the New England Hospital for Women and Children.

At the age of 33, Mahoney entered a 16 month nursing program at the hospital. She endured 16 hour work days, seven days a week. The program was so difficult that only 3 students out of a class of 40 graduated. Mary Eliza Mahoney was one of them.

After 40 years of nursing service, Mahoney retired from nursing. She turned her focus to women’s equality and the fight got minority rights. She was the first women to register to vote in Boston Massachusetts. Mary Eliza Mahoney passed away on January 4, 1926.

Effectively, Mahoney proved that African Americans could not only become nurses, but that they could do the job with excellence, compassion and efficiency. The world of nursing would never be the same.

In recognition of her contribution to the nursing profession, in 1936 the American Nurses Association instituted the Mary Mahoney Award, to be awarded to nurses who go above and beyond when it comes to integration and equal opportunities for minorities in the field of nursing.

Feb 19

Beat this!

Did you know these amazing HEART facts?blood

Every day your heart creates enough energy to drive a truck 20 miles

The average heart beats 72 times a minute, 100,000 times a day, 2.5 billion times during your lifetime

The heart begins beating 4 weeks after conception and does not stop until death

A women’s heart typically beats faster than a man’s

Your heart is about the size of 2 hands clasped together

The thump-thump of a heart beat is the sound made by the 4 valves of the heart closing

A good belly laugh can send 20% more blood flowing through the body, so laughter is good medicine

Your heart has it’s own electrical pulse and can keep beating even if separated from the body, however, id does need to have a supply of oxygen

75 trillion cells in your body receive blood from your heart – the corneas do not

 Your heart will pump nearly 1.5 million barrels of blood during your lifetime- enough to fill 200 tanker cars

A newborn baby has about 1 cup of blood in circulation; an adult has 4-5 quarts

Cocaine affects the heart’s electrical activity and causes spasms of the arteries which can lead to heart attack or stroke even in healthy people

The more education you have, the lower your risk of heart disease

The number of heart attacks peaks on Christmas day followed by December 26th and New Years

A healthy love life, happiness and a strong sense of emotional vitality lowers the risk of heart disease

When the body is at rest, it takes only 6 seconds for the blood to go from the heart to the lungs and back, only 8 seconds for it to go to the brain and back, and only 16 seconds for it to reach the toes and travel all the way back to the heart

The blue whale has the largest heart weighing 1500 pounds

WOW! Amazing! Very interesting! The magnificence of the HEART!

When it comes to matters of the heart, men and women aren’t created equal. A man’s heart  weighs about 11 ounces while a women’s heart weighs around 8 ounces. A women’s heart is not only smaller than a man’s but the telltale signs of a heart attack may also differ.

 TELLTALE SIGNS OF A HEART ATTACK

Chest discomfort. Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes, or that goes away and comes back. It can feel like uncomfortable pressure, squeezing, fullness or pain.

  • Discomfort in other areas of the upper body. Symptoms can include pain or discomfort in one or both arms, the back, neck, jaw or stomach.
  • Shortness of breath with or without chest discomfort.
  • Other signs may include breaking out in a cold sweat, nausea or lightheadedness.

 

More than 500,000 people have heart attacks each year. Women are more likely to experience some of the other common symptoms of a heart attack (see below).

Heart Attack Signs in  Women

  1. Uncomfortable pressure, squeezing, fullness or pain in the center of your chest. It lasts more than a few minutes, or goes away and comes back.
  2. Pain or discomfort in one or both arms, the back, neck, jaw or stomach.
  3. Shortness of breath with or without chest discomfort.
  4. Other signs such as breaking out in a cold sweat, nausea or lightheadedness.
  5. As with men, women’s most common heart attack symptom is chest pain or discomfort. But women are somewhat more likely than men to experience some of the other common symptoms, particularly shortness of breath, nausea/vomiting and back or jaw pain.

heart attack

If you have any of these signs, call 9-1-1 and get to a hospital right away.

What is a heart attack?

Your heart muscle needs oxygen to survive. A heart attack occurs when the blood flow that brings oxygen to the heart muscle is severely reduced or cut off completely (View an animation of blood flow). This happens because coronary arteries that supply the heart muscle with blood flow can slowly become narrow from a buildup of fat, cholesterol and other substances that together are called plaque. This slow process is known as atherosclerosis . When a plaque in a heart artery breaks, a blood clot forms around the plaque. This blood clot can block the blood flow through the heart muscle. When the heart muscle is starved for oxygen and nutrients, it is called ischemia. When damage or death of part of the heart muscle occurs as a result of ischemia, it is called a heart attack or myocardial infarction (MI). About every 43 seconds, someone in the United States has a myocardial infarction (heart attack).

However, remember that heart disease is the biggest killer of both men and women! SO, make that heart healthy choices now!

Don’t Smoke. Avoid secondhand smoke!

 EAT RIGHT! Fruits, low fat meats, chicken, loads of veggies,

and whole grains

 Control Blood Pressure. Have it checked regularly!

 Manage cholesterol. Limit foods high in cholesterol, saturated fat, and/or trans-fat.

 Get Active! Move! Move! Move!

 Aim for 30 minutes of physical activity daily.

 Manage Stress. Take time to relax.

 Avoid being overweight. Try to lose any extra pounds since being overweight contributes to heart disease.

If you have additional questions, please contact Health Services @ ext. 2756

Dec 10

De-Stress Fest

79

30886676429291891119596979899100102103104105109114113116115107117118119De-Stress Fest was held Monday, December 7th in the Casino. It is a time to take a break and clear your mind to prepare for exams. A representative from the Monmouth /Ocean County Food Bank was on hand to help students without health insurance to enroll in the Federal Health Care Exchange program. In addition, various resources including local food banks and agencies that will help with utility bills were provided.

Students who attended were able to play Mario Kart on a giant screen, scooter for balls as a Hungry Hippo, soothe their stress away by petting the various therapy dogs, treat sore, achy muscles with a chair massage, choose a fragrance to make sugar scrub hand wash, create their own mind in a bottle, walk The Labyrinth, color their world bright, fashion an origami rose pen, pop your stress away, tie-dye a pair of socks, create a neck warmer or a stress ball, play with Legos, bubbles, play dooh and many more activities.11593322122281352334313738398575868784

Dec 01

WORLD AIDS DAY 2015

world aids day.docxWORLD AIDS DAY is commemorated every year on December 1st. Globally, there is an estimated 36.9 million people living with HIV. Yearly, there are 2.1 million new infections and 1.2 million deaths even though there has been scientific progress in HIV prevention and treatment. Nearly three-fourths of new HIV infections are in sub-Saharan African countries.

Free, confidential HIV testing was available to the campus community on December 1st from 10am to 2pm. The Visiting Nurse Association of Monmouth County provided free rapid HIV testing within the confidential confines of their mobile testing facility. On this World AIDS Day, nearly 35 years since the discovery of HIV, we recommit to winning the fight against HIV.

“On World AIDS Day, we remember the millions who have died tragically and before their times; we celebrate the remarkable scientific achievements that have given us tools to fight back and to envision a brighter future: and we recommit to taking the next actions needed to bring about the end to HIV as a public health threat. At this time, we have more tools and knowledge that ever to fight HIV. Maximizing these tools requires working together to confront and overcome the challenges that remain. With the global population of young people expected to dramatically increase over the next five years, we must also step up efforts to help both young men and young women stay HIV free, especially in the developing world.”   – Shannon Hader, Director of CDC’s Division of Global HIV

 

Nov 18

The DECISION is Yours!

smoking4 Many songs talk about “taking your breath away” and I smoking3highly doubt that they are talking about the effects of cigarette smoking. Yet, that is exactly what smoking does. It takes your breath away! 42 million Americans still smoke cigarettes. Tobacco use in any form continues to be the single largest preventable cause of disease and premature death in the United States. The Great American Smoke Out challenges you to stop using tobacco. We challenge GCU smokers to give up cigarettes for 1 day and donate the money they would have spent on cigarettes for 1 day to a worthy cause. By quitting for even 1 day, you will be taking the first step towards not only a healthier but hopefully longer life.

20 minutes after quitting: blood pressure and heart rate decreases

12 hours after quitting: carbon monoxide levels in you blood drop to normal

2 weeks to 3 months after quitting: your circulation improves and lung function increases

1-9 months after quitting: coughing and shortness of breath decrease; the tiny hair like structure in your lungs regain normal functioning & begin to clean the lungs removing mucus & decreasing risk of infection

1 year after quitting: excess risk of coronary heart disease is half that of a continuing smoker

5 years after quitting: risk of Cancer of the mouth, throat, esophagus, bladder are cut in half; cervical cancer risk falls to than of a non-smoker; stroke risk falls to that of a non-smoker

10 years after quitting: the risk of dying from lung cancer is about half that of a person who is still smoking; risk of cancer of the larynx & pancreas decreases

Do you know what is in a cigarette?

Do you know what is in a cigarette?

Quitting while you are younger will reduce your health risks more.

Quitting at any age can give back years of life that may be lost by continuing to smoke.

Remember, nature gives you just one pair of lungs that must last for a lifetime. They are central to breathing or respiration, breathing about 18 times a minute, every minute of every day. Normally, we don’t even think about breathing. But if we have a bad chest cold or lung disease or asthma, we are suddenly made aware of how precious healthy, functioning lungs are. If you decide to mistreat them by smoking, you can expect damage, and some of the damage can’t be fixed.

Emphysema and cancer are 2 major health effects of cigarette smoking. Emphysema destroys the lung’s ability to expand and contract. Once emphysema develops, it can’t be fixed. Every breathe is a struggle. The lack of oxygen damages other organs and makes even the smallest task difficult. Cancer develops when some event, such as smoking, damages the genetic code of normal cells and unlocks the body’s natural protection against cancer. These damaged cells reproduce rapidly, forming clumps of cells called tumors. One reason that lung cancer is so deadly is that it can hide for years. In most cases by the time it is found, the cancer has spread to other organs. One persons smoking can affect the health of many people, even nonsmokers. Environmental tobacco smoke contains many of the same toxins that a smoker inhales. That is why secondhand smoke is just as deleterious as smoking.

Non smoker's healthy lung compared to a smoker's lung

Non smoker’s healthy lung compared to a smoker’s lung

Say NO to SMOKING!

. Say “NO” to smoking and other tobacco products.

Remember that nicotine is addictive!

Protect Your Health!

Nov 04

November is Diabetes Awareness Month. Know the Symptoms!

diabetes1Did you know that 1 in 11 Americans have diabetes and another 80 million adults are at high risk to developing type 2 diabetes?

Diabetes means that blood glucose or blood sugar is too high. Glucose or sugar comes from the food that we eat and is needed to fuel our bodies. It is stored in our liver and muscles. Your body needs glucose for energy so there is always some glucose in your blood. The pancreas makes insulin which helps glucose get from your blood into your cells to be utilized for energy. If you have diabetes, the pancreas makes no insulin ( type 1) or too little insulin or your cells cannot use insulin (type 2) very well. Glucose then builds up in your blood and cannot get into your cells to be used. If blood glucose stays too high, it can damage parts of your body such as the heart, eyes, kidneys, and nerves.

If you have diabetes, you may need to take insulin or oral medication to help the body’s supply of insulin to work better. Now more young adults are getting type 2 diabetes than ever before. The reason is the obesity epidemic in the US.diabetes5

What puts you are risk?

You are at risk for diabetes if you:

  • are overweight
  • don’t get enough physical activity
  • have a mom, dad, or close relative who has type 2 diabetes
  • are American Indian, Alaska Native, African American, Hispanic/Latino, Asian American, or Pacific Islander

FACT: Eating TOO much sugar DOES NOT cause diabetes.

KNOW THE WARNING SIGNS!

If you have type 2 diabetes, you might:

  • urinate a lot
  • be very thirsty
  • lose weight without reason
  • feel tired
  • have patches of thick, dark skin that feels like velvet on your neck and armsdiabetes 2

How can I lower my risk for getting type 2 diabetes?

There are several ways to lower your risk:

  • Stay at a healthy weight
  • Be more physically active
  • Choose to eat the right amounts of healthy foods

If you lower your risk for type 2 diabetes you will have more energy, feel good about yourself and be healthy for now and in the future!

If you would like to learn more about diabetes, check out…

American Diabetes Association @ www.diabetes.org/planetD

www.eatright.org

www.bam.gov

Older posts «