by Kirsten Falcone, RN

Healthy lifestyle advice bombards us daily. There is abundant information to weed through, and sometimes it can seem overwhelming. 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 multiple baby steps that become 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. As a nurse and mother, here are a few of my favorite habits.

Sleep. Nobody can function on too little sleep for very long. In fact, sleeping 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://community.hilbert.edu/2017/10/01/understanding-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. Here is a link to my article on exercise: https://community.hilbert.edu/2017/10/31/exercise-the-forgotten-pharmaceutical/

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. Here is the link for that article: https://community.hilbert.edu/2015/11/20/conquering-dehydrationbenefits-of-hydration/

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. There is also more and more evidence that vaping is harmful. For more information, here is the link for that article: https://community.hilbert.edu/2016/10/06/from-the-hilbert-college-wellness-center-vaping-is-risky-behavior/

Changing addictive behaviors. If you are already addicted to alcohol, smoking or drugs, get help. Now. You won’t ever regret it. Of less rank, but still important, is to cut down on the amount of caffeine you ingest.  Caffeine is an addictive drug. For my article on “energy drinks,” click on this link: https://community.hilbert.edu/2018/04/19/energy-drinks-or-stimulant-drinks/. 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 unwasted. 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. Then move on.

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 improvesyour 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:
https://www.msn.com/en-us/health/wellness/10-habits-you%E2%80%99ll-pay-for-in-10-years/ss-BB5cZrV

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:
https://www.24alife.com/advice/wellbeing/12-healthy-habits-by-mayo-clinic-professionals

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

by Kirsten Falcone, RN,
Hilbert College Wellness Center

It is 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.

Certainly, some stress can be a good thing. Some studies show that a little stress may make you more resilient in the long run. ­­­­The stress of a deadline approaching can also help you to hone all your attention onto that deadline. There is some evidence that short-term stress also provides the motivation to succeed. Once successful, one can reflect upon accomplishments, and this can actually be quite positive due to the reinforcement it provides! There is also some evidence that short-term stress can actually help ward off the common cold.

However, did you know stress also plays a role in most illness? That is because when we experience chronic stress, 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 stay healthy during a stressful time. Some of the ways you can lower the negative effects of stress are:

• Get enough sleep. Go to bed at the same time every night, and sleep at least seven to nine hours. For example, if you do well on eight hours of sleep per night, stick with that. Do not assume that seven will be enough. (For more information on sleep, read a recent Wellness Center article here: https://community.hilbert.edu/2017/10/01/understanding-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 won’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, avoid junk food, caffeine, and added sugar. Give your body the fuel it needs. (Here is the link to the Wellness Center article on what to eat at the campus cafeteria: https://community.hilbert.edu/2016/12/07/from-the-hilbert-college-wellness-center-how-to-avoid-the-freshman-15/.)
• Drink enough water. This can range from eight 8-ounce glasses per day to an ounce for every two pounds you weigh. Drinking enough water will also help drive off the munchies, and it will increase your energy level almost immediately. (For my article on dehydration, visit this link: https://community.hilbert.edu/2014/10/31/from-the-hilbert-college-wellness-center-dehydration/.)
• Stay away from alcohol and drugs, and stop smoking and/or vaping. These put even more stress on your body by lowering your immune response. (Follow this link for my article on vaping: https://community.hilbert.edu/2016/10/06/from-the-hilbert-college-wellness-center-vaping-is-risky-behavior/.)
• 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. (For the Wellness Center article on exercise, visit this link: https://community.hilbert.edu/2017/10/31/exercise-the-forgotten-pharmaceutical/.)
• 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

Prayer

For more information on stress, check out these sources:

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

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

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

Psychology Today, Why some stress is good:
https://www.psychologytoday.com/us/blog/the-mindful-self-express/201612/why-some-stress-is-good-you

Health.com, Ways stress can be good for you:
http://www.health.com/stress/5-weird-ways-stress-can-actually-be-good-for-you