The Best Health Apps
April 3, 2017
Technology plays a huge factor in everyone’s lives, especially college students. With all of the new and improved technology constantly being released, technology can now help keep you healthier than ever and not just aid us in keeping in touch with one another. According to an article by Robert B. Kvavik (n.d.), 82% of students at higher education institutions owned cell phones and nearly 100% used some sort of technology throughout the day. With that being said, technology only continues to advance and that means more and more apps are being released to help people get through everyday tasks. One of those everyday tasks that apps are now starting to help with is staying healthy.
I have a few apps that I enjoy using to help keep me healthy, but I think it’s more important to expand what I use and include other people’s favorite health apps as well. So, I’ll tell you the three I rely on quite often, but then I am going to add a few other links to places that have rated health apps. I plan on branching out and adding more health apps on my phone and I hope you will find some new ones too!
My favorites:
Calorie Counter & Diet Tracker by MyFitnessPal
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This one is great, because it has nearly anything you might eat on the app and then you can just add that food to the meal you ate it with. It’s easy and helps you realize how many calories/fat is in certain foods.
Lose It! Weight Loss Program and Calorie Counter
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This one is similar to Calorie Counter, but this one is geared more towards following a diet plan and eating healthier/less calories. You can set up what kind of diet you want and then add the food as you go and it tells you if you’re on track, how many calories you have left, etc.
Map My Run
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For all the runners out there this app is great. When you’re going to go for run, walk, jog, interval workout, etc. just open the app, click the exercise you are going to do and hit start. It calculates the distance you’ve gone, the time you’ve been doing it, the time per mile, etc. It is awesome!
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Here are the links to the websites that have lists of great health app options. Check them out and find some new ones you may want to try!
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https://www.buzzfeed.com/ariellecalderon/free-health-and-fitness-apps?utm_term=.lh5xjQ27Y#.psZRdBL9D
I definitely plan on trying Sworkit after reading these!
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References
Kvavik, R. (n.d.). Convenience, Communications, and Control: How Students Use Technology. Retrieved April 03, 2017, from https://www.educause.edu/research-and-publications/books/educating-net-generation/convenience-communications-and-control-how-students-use-technology
Ways to Reduce Stress
March 27, 2017
Stress in college comes from a variety of different sources and can happen at any time to anyone. Unfortunately, this stress can impact the your academic work, overall health or even your social life and relationships. A study conducted by Misra and McKean (2000) linked stress with time management, anxiety and leisure satisfaction. Basically, the study looked at how these three things affected students’ stress levels and the time management and anxiety had a strong correlation. With that being said, it is important for college students to make sure that they are balancing their time appropriately and that they are taking the time to reduce their anxiety. Although leisure activities didn’t have as strong of a correlation as the other two did, it is still important to create relationships in order to have people to lean on for support.
As I was reading this study, it occurred to me that it is important to learn how to reduce stress. Knowing that these three things have an effect on stress doesn’t necessarily explain how to reduce the stress once it happens. Throughout my entire college career, I struggled with stress and once you get stressed out about something it’s so hard to get rid of it. To try and help this issue I have created a list of ways to reduce stress. Try them out and see what works for you!
1. Make a plan. When you know you have a huge assignment coming up it is important to create a step-by-step plan on how you are going to execute all the work that needs to go into that project. I do this by splitting up the work into small chunks so that it never feels overwhelming. When I split it up, I make sure to plan to get it done early so then I have time to look over it and change certain things if I feel necessary.
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(https://www.flickr.com/photos/puresugar/20277848564)
2. Take a break. If you are becoming stressed out or your project is suddenly becoming much more difficult than you anticipated, stop and take a break. Go grab a healthy snack. Go workout. Go do something that takes your mind completely off the project. Then when you come back, you will have a fresh mind and chances are, you will be able to think better.
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(https://www.flickr.com/photos/gracewong/183286968)
3. Try Yoga. I had never done yoga until my senior year. And then once I did it, suddenly my stress seemed to start melting away. The stretching, the poses and the focus on yourself really help to bring your brain back to reality and help alleviate stress. Try it, you will be surprised.
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(https://pixabay.com/en/photos/yoga%20poses/)
4. Put on some relaxing sounds. By this I mean turn on some relaxing music (if hardcore rock relaxes then go for it) or some relaxing sound of some sort. Studies have shown this can reduce blood pressure and reduce cortisol (a hormone linked to stress) (Reese, 2016).
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(http://pixabay.com/en/music-headset-white-note-mobile)
5. Eat some “Brain Food”. Some food is healthier than others and some of those healthy foods have amazing health benefits. Look up some brain foods that you enjoy and when you take your break, eat some and see the benefits they may have!
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(https://www.pexels.com/search/fruits/)
6. Be positive. When the stress takes over, sit down and tell yourself it is going to be okay. Be the positive voice that your mind needs. Talk to yourself and tell yourself that you can do it, no matter what the circumstances are!
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(https://pixabay.com/en/accomplish-quote-motivation-1136863/)
7. Get help when you need it! There are many ways to seek counseling. Either talk with your family doctor about getting help or seek help on campus! Aurora University does have a counseling service available to students who need it. And everyone needs a little extra support sometimes, so use it when you need it.
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(http://www.thebluediamondgallery.com/tablet/c/counseling.html
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​References
Mirsa, R., & McKean, M. (2000, January 1). COLLEGE STUDENTS' ACADEMIC STRESS AND ITS RELATION TO THEIR ANXIETY, TIME MANAGEMENT, AND LEISURE SATISFACTION. Retrieved March 22, 2017, from http://www.biomedsearch.com/article/College-students-academic-stress-its/65640245.html
Reese, N. (2016). 10 Simple Ways to Relieve Stress. Retrieved March 22, 2017, from http://www.healthline.com/health-slideshow/10-ways-to-relieve-stress#11
“Feel Good, Do Good Fitness For Students” Blog
March 20, 2017
As I write all of these blogs posts about eating healthy and staying active, I realized I needed a more in depth fitness post. How can you all stay in shape if you don’t know where to find good workouts or more information on workouts?!? Although I love to get a good workout in, I am no expert on fitness.
My friend, Anna, has devoted her time recently to creating a blog designed to help college students stay in shape. She has covered all sorts of topics from easy dorm room workouts to finding the best workout playlist or clothes. I wanted to link her blog in this post in order for you to have a place to go find more in depth information about working out, the benefits of working out and anything that falls into that category. In order to get a little more information about “Feel Good, Do Good Fitness For Students” Blog, I sat down for a quick interview with Anna to learn more about her passion for working out and why she chose to create this blog.
Watch here:
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She knows a lot about fitness, so really consider checking out her blog! And go look for her before and after pictures she has included, too. They’ll be sure to inspire you!!
Here is the link to her blog:
http://annanicholeford.wixsite.com/mysite/nutrition
Now go get a quick workout in!
Best Ways To Beat Getting Sick
February 27, 2017
Beating all of the flu bugs, colds, viruses and other illness that get spread around campus isn’t easy. College campuses are great breeding grounds for all of these nasty organisms and they are easily passed along from one person to the next. And the last thing we need is to get sick while trying to keep up with all of our schoolwork. Although there is no way to completely avoid catching anything, since these organisms can be on just about anything we touch and can easily get into our systems, I did find some great tips on how to try and avoid getting sick.
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Avoid touching germ filled surfaces. Germ filled surfaces are nonporous surfaces, such as plastic, metal or wood, that are touched by many different people. For example, elevator buttons or door handles. Use your sleeve when touching these things and make sure to wash your hands as often as possible.
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Keep your immune system in tiptop shape. How? By getting enough sleep, eating a healthy diet, incorporating plenty of antioxidants and omega-3 fatty acids in your diet and also getting enough exercise.
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Sanitize your belongings. Whether its items in your home/dorm or when you’re on the go, make sure that you are sanitizing your items as much as possible. Any surfaces, microwaves, doorknobs, computers, cellphones and remotes. Try and do this at least once a week to kill all of the germs.
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Make sure to eat a healthy, well balanced diet. Add lots of protein to your diet to help build up your immune system even more. Also try drinking more tea, smoothies and juices (fresh juices, not sugary watered down juices) to ensure that you are getting all of the proper nutrients. And up your veggie intake too!
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Get your own water bottle. Don’t use drinking fountains. They are crawling with all sorts of germs…and I don’t know about you, but I definitely don’t want to put my face and mouth by a surface crawling with germs. Additionally, drink plenty of water- having your own water bottle will help to remind you to drink more water.
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Get a Flu Shot for extra protection. Many people find success in getting a yearly flu shot as a part of their battle against getting sick. Talk to your doctor or a specialist at a clinic to learn more about a flu shot and whether it’s right for you or not.
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Wash your hands!!!!!
For those students who are already sick; be courteous and make sure to do your share in avoiding the spread of your germs. Cover your mouth when you’re coughing or sneezing. Avoid touching as many surfaces as possible and wash your hands as often as possible. Be respectful of those around you and try not to get too close to those around you. And in order to get better, follow the steps above and you should be feeling better in no time once you get rid of those germs for good!
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References:
Giraud, A. (2010). Avoiding Cold & Flu Germs. Alive: Canada's Natural Health & Wellness Magazine, (328), 73-77.
Patz, A. (n.d.). 20 Surprising Ways to Prevent Colds and Flu. Retrieved February 23, 2017, from http://www.health.com/health/gallery/0,,20752945,00.html#more
What even is the AU Wellness Center?
90% reported their clinic visit helped.
75% felt physically better.
70% reported leaving with a new skill.
February 6, 2017
With all of the freedom in college come a lot of new responsibilities. Completing schoolwork on time, eating regular healthy meals, staying active and sleeping normal hours are just a few things that students need to focus on. It can difficult and overwhelming for many and often times students’ brains never get a break. Temptations to eat too many sweets, drink mass amounts of coffee and pull all-nighters are real, because who’s going to tell you not to? But how are these students going to ever stay healthy if they develop these crazy coffee-addicted schedules? Well, it can be difficult for many without some help and support along the way, which is the purpose of Aurora University’s Wellness Center. The Wellness Center can be any student’s key to helping them be successful and to stay healthy. There are a variety of services and events that the Wellness Center offers for students that in my opinion, students should really partake in.
I had the opportunity to sit down with Cheryl Block, the director of the Wellness Center, in order to learn more about what the Wellness Center has to offer. Prior to my meeting, I thought that the Wellness Center was simply a place to go when you were not feeling well, but from this interview I learned that that is definitely not the case and instead they offer much more.
Me: What are some of the services that the Wellness Center provides?
Cheryl: We provide clinical services and prevention services. The clinical services are provided by nurses who are able to assess students and either give them recommendations on how to get better or refer them to someone else if they need further help. Some prescriptions are even available at a low cost. We also offer wellness assessments including BP, pulse, height, weight and calculate their BMI. The prevention services are the wellness part. We strive to help students eat right, sleep well and manage stress. We offer a variety of different services and events for students to attend to learn how to become healthier, try new things or even just do activities to give their brain a break. We can also help with eating habits, such as those who are becoming vegetarians or gluten free and we can help them manage these diets on campus.
Me: What are the backgrounds of the staff at the Wellness Center?
Cheryl: Nurses, the Wellness Center is a nurse directed clinic. They provide similar services to a Walgreens, free of charge.
Me: What do students take advantage of the most?
Cheryl: A majority of students do come in because they are sick and need a sick assessment, however over time more and more students have been taking advantage of the prevention services.
Me: What are some activities the Wellness Center offers that students can also partake in?
Cheryl: We offer many activities for students to come in and relieve some stress and take a minute for themselves. At anytime students can come in and try out the activities that are always out. We have coloring, play dough to play with, meditation techniques and the anxiety testing computer that many students love to take advantage of. In addition to those, we are always hosting other activities or events for students to attend including:
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A monthly bulletin board for students to view and have a chance to win a $10 gift card if they answer the questions. 92% said the information was useful and 60% felt their behavior changed!
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Stress Relief events- Last semester there was a glittery jar to help students learn beginner meditation. Over 100 students attended!
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Tea Tastings- Once every semester the Wellness Center has a tea tasting to taste four types of tea and learn about the benefits of drinking tea.
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Smoothie Bike Event- The Wellness Center has a smoothie bike that students can pedal to blend their smoothies. The Wellness Center brings it out every once and awhile and has students see if they can taste the different between smoothies with spinach and without.
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Group Exercise Programs- The Wellness Center sponsors group exercise programs that are free for students to attend. No registration needed!
I could go on and on about all of the information that I learned about the Wellness Center. I am amazed at all of the really fun and impactful events that the Wellness Center puts on and hope that this information from Cheryl Block will encourage students to visit. Schedule an appointment or walk in from 8:30-4 and see what the Wellness Center has to benefit YOU! And keep an eye out for signs outside of the Wellness Center about any events!
Cheryl’s responses are summarized from what she said, since she had so much information to share with me. Visit their website to learn more: http://www.aurora.edu/student-life/campus-services/wellness/index.html#axzz4XxqhaiHb
Play dough as a metaphor- can mold in any way but its still play dough, just like life.
Ways To Stay Active Around Campus
January 30, 2017
College can be a very difficult time to stay active, yet it is still such an important time to keep active since this is the time that students develop their long lasting habits. According to Young, Sturts and Ross (2015), 50% of students that responded to their surveys said that they were regularly physically active, yet only one-fifth met the minimum guidelines of staying active. So why are college students less active than most of the other age groups? Probably because college is a stressful, busy time and our schedules are filled with classes, studying, extracurricular activities and maybe even jobs. So by the time most students have finished all of their other responsibilities for the day they are exhausted and the last thing that crosses their mind is getting a workout in. The problem is, is that although students are exhausted; they do not realize how important staying active is. Not only does staying active in college set students up for future healthy habits, but it also has a great effect on physical, mental and social aspects of students’ lives (Kvintova & Sigmund, 2016). Keeping all aspects of your body healthy through college will also help you immensely when it comes to keeping up with all of the stress that college can throw at you.
So here is a basic list of some things that can keep you physically active at school. Some are very simple; others require more time and effort. But it is important to really consider all of them and become more active. Lastly, I have included one of my all time favorite workouts as well- an easy Pilates workout.
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Get outside and go for a walk! Although the AU campus isn’t as large as other universities, there is still plenty of space for students to get out and walk around in. The campus is also surrounded by safe neighborhoods with sidewalks that are also great to walk and run on as well. There are no excuses on why you can’t get out.
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Go for a run
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Visit the AU Fitness Center
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Take the stairs to class (or the long way)
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Dorm Room Workouts- just google some videos!
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Park farther away
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Plan out your activities each week to ensure that you can stay on track to being physically active
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Yoga or Pilates videos- quick and not exhausting. Plus, they help reduce stress! Youtube or AmazonPrime video! Find one you enjoy and stick to it.
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Bosu Ball Workout videos (Youtube!)
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Attend an AU group exercise class. Hello, they’re free!
11. Find your physical activity that makes you enjoy being active! Everyone is different! While one may enjoy going for a run another might enjoy a less intense strength exercise. Google, Youtube, Pinterest and Amazon videos are your friends in college- they are easy and free and will help you stay active!
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References:
Young, S. J., Sturts, J. R., & Ross, C. M. (2015). Physical Activity Among Community College Students. Physical Educator, 72(4), 640-659.
KVINTOVÁ, J., & SIGMUND, M. (2016). Physical activity, body composition and health assessment in current female University students with active and inactive lifestyles. Journal Of Physical Education & Sport, 16627-632.