By: Michele Lum, Healthy Aggies Intern

After another 10 weeks of classes and 1 horrifying finals week, we’ve finally reached what we have all been waiting for: Spring Break!!! We can finally let go of those organic chemistry mechanisms (briefly) and think about other things. It may be hard to think about much else if you neglected your mental health during finals; however if you’re looking for a simple, healthy, and inexpensive cure for your finals hangover, I’ve got the solution for you! Studies have shown that exercise is a great way to improve mental health below you’ll find 5 ways on how it can help!

• Mood Enhancement

When you exercise, feel-good endorphins and dopamine (natural cannabis-like brain chemicals) are released in the brain. They improve your mood and make you feel happier. Concentrating on exercise also helps get your mind off worries and other negative thoughts that may feed into depression or anxiety. Research has shown that people who were previously active and then became inactive were more prone to depression than those who maintained their activity throughout the study.

• Boost Brainpower

Physical activity can also boost your memory and increase your ability to learn new things. When you sweat, it stimulates the production of cells in the hippocampus: the part of your brain responsible for memory and learning. Cardiovascular exercise in particular has been shown to improve brain processes such as decision making, higher thinking and learning. If you have trouble memorizing material for your quizzes or midterms, exercising regularly can help out with that!

• Increase Productivity

Feel lethargic or sleepy while studying? Exercise helps boost your energy and allows you to be more productive and less sleepy throughout the day so you can get more work done. There is also an increase in blood flow, which improves your awareness and alertness. This allows you to complete tasks more efficiently and possibly with higher quality.

• Illness Prevention

One of the most common known benefits to exercise is illness prevention. When you are sick, it is hard to juggle attending all your classes while giving your body time to recover. During a fast paced 10 week quarter system, missing class can really put you behind. Exercising routinely can help develop a stronger immune system, which protects you from getting sick during flu season. The increase in blood flow during exercise helps release accumulated toxins and exercising regularly can improve your heart health, endurance.  Additionally burning that energy can aid in weight loss, which then reduces your risk for heart disease and diabetes in the long run. It can also improve muscle strength and endurance.

• Improve Self-Confidence

A lot of the activities at the gym are not easy. Running may seem simple, but for some running even a mile is a killer. Working out routinely and improving on different activities gives you a sense of accomplishment that builds self-confidence. It demonstrates that as long as you put effort into a goal, it can be attained. In addition, the enhancement that exercise brings forth in mood, brainpower, and productivity encourages a more positive and confident version of yourself.

Exercise is customizable. You can go outside for a jog, use the elliptical or lift weights. There is no one correct way to do it, so grab your running shoes, put on your workout clothes and get moving. Track your physical and mental health progress over a few weeks. If you’ve noticed some improvement in your mental health, then you will know that it really did work out.

http://www.apa.org/monitor/2011/12/exercise.aspx

https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110

https://www.goal-setting-guide.com/ways-exercise-improve-self-confidence/

Self-injury is not uncommon among people, especially in adolescents and young adults. The results can be very serious. Appropriate treatment can help people recover from self-harming behaviors, so it is important to increase awareness of the problem. Here are some clues and tips of how to tell if someone is self-harming, and what can we do to help them.

What is Self-harm?

Self-harm or self-injury is when people hurt themselves on purpose. Most common self-harm injuries are cuts made by knives, but they can range to extreme injuries like broken bones. Self-injury is a sign of mental distress, and people often use self-injury as a way to get rid of negative emotions. Self-injury may also lead to the feeling of guilt or shame, and when this feeling is intense, they may hurt themselves again.

By observing carefully how people act and what they say, we can be more aware if this person is considering self-harm . For example, if you find someone who is always saying something negative and complaining about everything around him/her; or are always wearing long sleeves even in very hot weather to potentially hide self-harm scars and/or fresh wounds, this person may be hurting him/herself.

What can you do to help?

When you notice this behavior, you can go through the process of “ALGEE” to help them. ALGEE is an acronym explaining how best to approach a situation where someone may be self-harming.  A means Assess the situation for risk of suicide or harm; L means Listen to nonjudgmentally; G means Give reassurance and information; E means Encourage appropriate professional help, and again for Encourage self-help and other support.

Treatment and coping

For people who are considering self-harm, information below details the treatments and coping mechanisms:

• • Psychotherapy
    • Talking to a trusted confidant is the first step of treatment. This person could be a parent, friend, medical professional, or the best option would be a psychologist. During the conversation, a psychologist can explore their past experiences and emotions, and help people to release the pressure they put on themselves.  

• • Medication
    • Depending on the severity of the situation, doctors may prescribe medication to help overcome different emotions and emotional changes.

What are some resources on campus? Online?

If you are worried someone is suffering from this behavior, and you cannot give them proper help, here is contact information for professional support:

• • Student Health and Counseling Services: (530) 752-2349
  • Yolo County Health & Human Services Agency: (530) 666-8630
    • 24-hour Crisis Line: 888- 965-6647
  • Suicide prevention 24-hour helpline
    • 1-888-233-0228

Resources:

https://www.nami.org/learn-more/mental-health-conditions/related-conditions/self-harm

By Kristen Lok, Healthy Aggies Nutrition intern

In our current society it’s easy to believe that looks are everything. From advertisements to Instagram models it is difficult to escape the societal pressure of having the “perfect body” or the idea that “the thinner the better”. In light of National Eating Disorder Awareness Week, I’ve been reflecting on whether our appearances really hold such importance to me and have decided the answer is no. I personally have felt the pressure of these expectations, plaguing myself with thoughts like “Am I too skinny?”, “Am I too fat?” or “Am I enough?”. I think our worth is not dependent on looks, but rather our actions, words and hearts that speak so much about the true beauty within us. Furthermore, I believe our bodies are something that we, alone, have the power to change, not society. We should be proud of and comfortable in our bodies. But in all honesty at times, it’s still hard to love our bodies. So how do we learn to accept and love our bodies? Here are some strategies I find helpful to stay body positive:

1. Focus on what you love about yourself

                It’s easy to look in the mirror and see the things we think we don’t like about our physical appearance. The more we linger on these thoughts the more uncomfortable and negative we are towards our bodies. Instead, focus on the things you love about yourself both inside and out. This positive thinking can lead to a path of acceptance and comfort in our bodies.   

2. Be wary of the messages on social media and advertisements

      Not everything we see from the media is what it seems to be. Many advertisements and magazines alter their photos. This gives us unrealistic expectations of what our bodies should and can be. Setting these expectations for ourselves will only leave us disappointed and feeling like a failure. So try filtering out companies or media accounts that body shame. Focusing and supporting body inclusive brands will spread more positivity.

3. Try to stop comparing yourself to others

      We all have unique body shapes and sizes. Diversity is what makes us different and special. So embrace everything that makes up your body, because it is what makes you, “you”.  

I hope this week, you are able to reflect not only on how to stay body positive but also how to spread body positivity. Everyone struggles with loving their bodies. Therefore, being able to create a safe and accepting community will encourage us to feel confident and comfortable in our own skin. Look for the best in people because it not only inspires others to love their body but helps you too!

Source: BestProducts.com

By: Vivian Siu, Healthy Aggies Nutrition Intern

Can you believe it’s week 7 already? With the second wave of midterms, work, internships, and everything else in between, what could be the cherry on top? It’s the feeling that you’re about to catch a cold or even worse, the flu. For me, the last thing I’d want to do is rest since I know I’d fall behind. Well, what should you do then if you find yourself with a cold or the flu? Here are some tips to help you avoid getting sick or to help you recover!

1.     Get some rest and relax – lots of it.

As a busy college student, time is of the essence. Resting doesn’t always seem like a good use of time because that’s time that could be spent studying, working, or hanging out with friends. However, it’s important to allow your body to rest, in order to help it fight off any infections. Another benefit of resting is that you lessen the chances of passing your cold to someone else by decreasing the exposure rate to others. It’s important to relax as well, because stress can prolong the length of your illness and make you feel worse.  

2.     Stay hydrated!

Most people believe that drinking more fluids “flushes out” the cold, but in actuality, it rebalances the electrolytes and blood volume in your body. When the body is dehydrated, the body doesn’t perform as well causing our blood to thicken. Which then makes the heart focus on improving blood circulation, instead of focusing on fighting the infection. In addition, drinking hot fluids can help soothe sore throats and congestion. Specifically, hot tea has natural bacteria-fighting compounds, and chicken soup contains an amino acid, cysteine, that is known to remedy nose congestion and persistent coughs. But if you’re looking for something more simple, just add lemon slices to your water!

3.     Wash your hands often.

As simple as this may sound, it makes a big difference. How often do you find yourself touching your eyes, mouth, and nose? Well, these are all openings for bacteria to get in which can cause you to get sick. Bacteria from your hands can also transfer to objects such as door handles which increases the risk of infecting other people.

4.     Eat nutrient-dense food.  

If you’re like me, I tend to lose my appetite when I’m feeling sick. However, during times of sickness, it’s even more important to have enough nutrients so you provide your body with enough energy and resources to fight off the infection. Here are some foods that I incorporate into my diet when I’m feeling sick.

• Fruits

My personal favorite are citrus fruits because they’re so refreshing. Many people tend to go for vitamin C supplements when they’re feeling sick. However, fruits like oranges, kiwis, and lemons contain flavonoids, which can boost your immune system and speed up your recovery.

***Note, if you experience symptoms of an upset stomach, you might want to avoid citrus foods because the acidity can further irritate your stomach.

• Ginger

Put it on anything and everything! Personally, I’m not a fan of ginger tea because of the spicy burn that accompanies it. My go-to meal is chopping up the ginger and adding it into rice porridge. I swear-by this remedy because it instantly helps me breathe better. This is because ginger is a natural expectorant, meaning it can help break down and remove mucus; thus, it clears up your sinuses and helps you breathe better.

Everyone gets sick. But eating nutrient dense foods and being active can help prevent you from getting sick often and, along with plenty of rest, help you feel better faster. Another preventative measure is to get your seasonal flu shot. For UC Davis students, you can schedule an appointment to get your flu shot over at the Student Health and Wellness Center. For more information, visit their website here.

By Michele Lum, Healthy Aggies Intern, UC Davis

It’s that time of the year again, where loved ones show their appreciation toward each other by enjoying a romantic dinner together or exchanging sweets. Sweets can have a negative impact on your health, so does that mean you shouldn’t eat any on this special day? Absolutely not. Although it is recommended to avoid consuming too many sweets on a daily basis, it is okay to treat yourself once in a while. At the same time, it’s good to keep some alternatives in mind. Here are 5 easy ways you can make your Valentine’s Day healthier and more meaningful.

• Opt for Dark Chocolate

Dark chocolate has a lot of health benefits! Quality dark chocolate, which are those with a high percentage of cocoa, has less sugar and can be pretty nutritious. It contains fiber, iron, magnesium, and a lot more. It is also a good source of antioxidants, which help decrease inflammation in our body. Short term inflammation can lead to acne and long-term inflammation can lead to chronic diseases. If dark chocolate is too bitter for you, milk chocolate isn’t the worst option. Just be aware that it contains less nutrients and has more added sugars and creams. Going off of that, white chocolate contains no cocoa solids meaning it has none of the nutrients that dark and milk chocolate do, and is loaded with sugar and cream, making it the least healthy of the three.

2)    Chocolates that Pack a Healthier Punch

Chocolate covered fruit is another way to go. You can buy a box of strawberries or blueberries and dip them into melted chocolate; this way you can receive the nutritional values of the fruits while enjoying the harmony of flavors. If you don’t have enough time to buy fruits and melt chocolate, there’s always the option to buy fruit/nut coated chocolate.

3)    Buy Other Kinds Valentine’s Gifts

Rather than buying chocolate for your Valentine, maybe opt for a stuffed animal or roses. The stuffed animal can keep your partner company while you are out. It has also been said that plushies are able to help with anxiety and depression. The roses can spread their fragrant scent around the house and are also very appealing to the eye.

4)    Cook a Healthy Meal Together

What better way to spend time with your loved one than to cook together? It would be more economical than going out to a fancy restaurant and it could be healthier too. A lot of time for adults or college students, different things like work and school can get in the way of seeing your significant other. Spending those few hours together to cook would be a great and fun way to catch up. It will also help you learn about each other’s food preferences and different skills in the kitchen. Want to make the meal more romantic? You can set some flowers on the table, light some candles, and maybe play some Italian music.

5)    Go on a walk or hike together

Conveniently, this year’s winter in Davis is a lot warmer than usual. You should take advantage of that, grab a water bottle, put on a pair of sneakers and head out to enjoy nature’s beauty alongside your beauty. Maybe you can stroll around the arboretum or even downtown. It would be a cute way to work off some of the calories gained from the sweets or your romantic meal ; it is also the perfect time to spend time talking to each other.

Keeping these tips in mind can help enhance your Valentine’s Day experience and make it more meaningful. If you’re a late planner these tips don’t seem feasible for you, then it is perfectly fine to go out and purchase sweets for your loved ones, just remember that everything is safe in moderation.