June 2015 Health Bulletins

	Ask the doc Dr. Davis Smith is director of health services at Westminster School, Simsbury, Connecticut

“Is it better to get a full night’s sleep or make yourself get up and work out?”
—Elizabeth H., University of Tennessee at Martin

The science of sleep continues to evolve. As it does, our sense of the importance of good sleep increases. From what I’ve heard at meetings in recent years and seen in my reading, the two key components of sleep quality are duration and pattern. Most adults need eight hours a night. This sleep is most effective when the pattern is consistent: The time you go to bed and wake up should be the same every day.

While many students like to insist to me that this is absurd and unachievable, I think we can agree that the person who sleeps 2 a.m.–9 a.m. Mondays and Wednesdays, 2 a.m.–7:45 a.m. Tuesdays and Thursdays, 2 a.m.–10 a.m. Fridays and Saturdays, and 1 a.m.–7:45 a.m. Sundays can hardly expect to feel anything other than groggy most mornings. I have met a small but notable number of students who have kept or established a regular sleep schedule six to seven nights a week that allows for at least eight hours of sleep. Virtually all of them swear by the benefits of this strategy. 

Inadequate duration or quality of sleep leads to sleep deprivation. Sleep deprivation significantly impairs academic performance. A tired brain doesn’t concentrate well: Concentration is the essential first step in memory formation and learning. Moreover, integration of new learning happens during REM sleep, the phase most likely to be disrupted by sleeping too little or too irregularly.

Other consequences of sleep deprivation include: 

• Decreased quality of life
• Increased risk of motor vehicle accidents
• Increased risk of high blood pressure and other cardiovascular diseases, obesity, and immuno-suppression

Many professional athletes have experienced significant performance benefits by prioritizing sleep. Here’s how that works.

It is best to get a full night’s sleep on a regular schedule. If you have become sleep deprived, it makes sense to catch up on your sleep by sleeping in or napping, but as soon as possible you should get into a pattern of sleeping eight hours a night, with the same bedtime and wake time at least six nights a week. Add regular exercise and healthy eating into this plan, and you’ll be doing everything you can to optimize your health and productivity.

	Ask the trainer Frankie Romeo is a certified personal trainer, small group training coach, and graduate student at Lipscomb University in Nashville, Tennessee

“Which cardio machine is better: elliptical, treadmill, or something else?”
—Elahd H., University of Massachusetts Lowell

Most gyms today have an overwhelming number of cardio machines. Oftentimes it’s hard to pick and choose. To help with the decision-making process, here’s my evaluation of some frequently used cardio machines:

• Ellipticals: These cardio machines are low impact, which helps protect the joints. They’re also among the few that may include a component to engage the upper body. However, once these devices are in motion, they build momentum, which likely reduces energy expenditure; that is, the amount of calories we burn. Increasing the resistance can help us actively use our muscles.
• Treadmills: Unlike the elliptical, there’s much greater impact on the joints, particularly the knees, when using a treadmill. Repetitive stress over time can lead to conditions such as osteoarthritis later in life. Hence the importance of warming up, stretching, and complementary resistance training! In other news, the Journal of the American Medical Association found that treadmills induced higher amounts of energy expenditure than all other cardio machines.
• Stationary bikes: Whether upright or recumbent, these are excellent for injury rehabilitation because the lower back and knees bear little to no weight. They strengthen the legs but neglect the upper body almost entirely—including the postural muscles of the core. This may or may not be preferred, depending on your circumstances and goals.

Needless to say, there are advantages and disadvantages to each. I recommend that aerobic routines include a variety of cardio machines. Moreover, it’s important not to rely entirely on cardio machines to reach our fitness goals. They are simply tools to help us in the journey!

	Ask the nutritionist Karen Moses, director of wellness and health promotion at Arizona State University in Phoenix.

“What are some alternatives to coffee for staying energized?”
—Rosemary H., Portland State University, Oregon

We need an alert mind and physical energy to make it through the day. Our busy schedules can lead to a reliance on caffeine in its various forms. Fortunately, drinking caffeinated beverages regularly, in moderation, does not seem to have a negative impact on health. However, it’s not your only option. Several other effective strategies can help you stay energized and alert:

1. Sleep

• Get seven to nine hours of sleep daily. Go to bed and wake up around the same time. 
• Take a short nap. A nap lasting 20 minutes can be reenergizing. Longer naps can make you feel groggy.

2. Move your body

• Take activity breaks. Get up and move. Stretch, take a walk, dance, run. This will get your blood flowing and wake up your body and mind. Just 5–10 minutes can be enough. Set a timer to remind yourself to move every hour. 
• Get regular physical activity. This helps maintain healthy blood flow and oxygen delivery to your muscles and brain.
  How much physical activity?

3. Eat well

• Take in protein or healthy fats with high-carbohydrate snacks, meals, or drinks. Your body and brain need carbohydrates for energy. High-carb foods and beverages can provide a short energy boost that’s followed by a crash (low blood sugar), leaving you tired and cranky. By including protein and/or healthy fats with carbohydrates, you can sustain your energy longer. Try yogurt, peanuts, or a sliced meat sandwich. 
• Eat small, frequent meals and snacks. By timing your meals to refuel before your tank is empty, you can maintain a more continuous flow of energy. 

4. Drink up!

• Water, sports drinks, juice, and milk are hydrating fluids that help you maintain blood flow to your cells. Being dehydrated can make you tired and sleepy, among other symptoms. 
• Drink more: If you consume drinks that contain caffeine, such as coffee, black tea, sodas, energy drinks, and alcohol, keep in mind that these drinks increase urine output, meaning that you will need to drink more hydrating fluids, too. 

5. Switch it up

• Start a conversation. Engaging conversation is energizing! Take time to talk with a friend, partner, coworker, or family member.
• Do something different. Give yourself a mental break by switching to another book, another project, or another area of study.

6. Breathe

• Focus on your breath. The “bellows breath,” a yogic breathing practice, can increase energy and alertness.
  Instructions from Dr. Andrew Weil

Caution: Don’t use these healthy practices only when you feel an energy slump! Incorporate them into your daily life. This will contribute to your overall wellness while boosting energy and helping you stay alert.

	Ask the relationship educator Dr. Rick Hanson is a licensed psychologist and the director of the counseling center at Rockhurst University in Missouri.

“Why do I feel like I need to be in a relationship to be happy?”
—Name and college withheld

In the movie Jerry Maguire, Tom Cruise excitedly proclaims the now famous line “You complete me.” In the context of a romantic movie, it seems like an ideal realization: Someone else out there has the power to fulfill my needs and make me a whole person. It’s actually more of a setup. It implies that I am inadequate, deficient, or lacking something until the right person comes along. I am doomed to be empty and unhappy without that special someone in my life.

Don’t buy the lie. It isn’t true.

The danger with the notion that someone else completes me is that my happiness now rests almost entirely with the other person. Too often, individuals become passive, waiting for the one who will make all things right—or, if they are already in a relationship, they become dependent, afraid to lose that person. 

So let’s think about three ways of being in relationships:

1. Independent relationships: These look good on the surface because the partners appear to be strong. However, it comes at a cost. The internal beliefs are: don’t let anyone in, don’t depend on anyone, don’t be vulnerable, I don’t need anyone. It is often a self-protection strategy to avoid being hurt (again).
2. Dependent relationships: Although they may be deeply connected, the underlying belief is that my well-being and happiness rely on the other person, so I must constantly monitor the status of the relationship for any sign that something might be wrong. This usually results in a desire for constant reassurance. Clearly communicated is the message “I need you!” On the receiving end, it shouts, “You need me.” This adds a lot of pressure to any relationship.
3. Interdependent relationships: Two people, who are each healthy and comfortable in themselves, are choosing to be together—not because they need someone to complete them, but because they want to share time and experiences with the other person. Each person is responsible for his/her own well-being, and the relationship mutually benefits both.

The truth is that, at times, even healthy relationships may reflect either dependent or independent characteristics. When you learn to be comfortable and confident in yourself, you can be happy in or out of a relationship.

Workoutdoors

By Benedicte Crudgington

Where do you like your cardio—outdoors or at the gym? People who run outdoors push themselves harder, on average, than the treadmill crowd, according to a classic study in the Journal of Sports Science (1996). The varying terrain and even the wind resistance add to the challenge. And the outdoors is always available—you never have to wait your turn.

You’ll probably find it more fun, too. People who are active in natural environments enjoy it more than indoor exercisers do, according to a 2011 study in Environmental Science & Technology. Those outdoor exercisers also reported feeling more revitalized, less angry and depressed, and more likely to plan to do it again.

Outdoor ways to get your sweat on

• Tennis: Step out on the courts for a high-energy, functional workout. Tennis blends cardio, balance work, hand-eye coordination, and some strength stuff too.
• Hiking: Head to the nearest trailhead. Then keep going. The steeper terrain offers a fuller workout. Bonus: a killer view from the top and lots of likes on Instagram.
• Rollerblading: Rollerblades are back as a creative, energetic way to work out. Hit the streets and boardwalks.
• SUP: SUPing (stand up paddleboarding) is trending, and it’s a great way to get a workout on the water. Remaining on the board, let alone moving forward, takes a lot of core strength. Another option: SUP yoga.
• Rowing: Try rowing, AKA crew, if your school or community offers it. Most crew happens in the early mornings, so you can get a jumpstart on your day.

Also…

• Check to see if your college has an outdoors club.
• The best way to get active outside is to grab a friend and make it a social activity too: You’ll look forward to it and you’re less likely to bail.

World Environment Day

By Brandy Reeves, MPH, MS

June 5 is World Environment Day, an event created by the World Health Organization to raise awareness and action for the environment. It serves as a “people’s day” to show the impact that we individuals can have on the environment—and how the collective power of everyone working together can make a difference.

You might be asking yourself: What kind of difference can one person make? A big one! Here are some ideas for things you can do to affect the environment in a positive way:

• Pick up litter you see on campus or in your community.
• Reduce, reuse, recycle.
• Walk to class or run errands on foot (instead of taking your car), or take the local bus.
• Limit showers to seven minutes or less. Not only will the environment thank you, but so will everyone else you share your space with.
• Shop local. Does your city have a farmer’s market? Summer is the perfect time to buy fruits and vegetables from a local farmer.
• Organize a tree-planting drive (with approval from your school/city first).
• Share your pictures on social media.
• Start a recycling drive.

Planned an event? Register it here

More info on World Environment Day

Communicate like a pro

By Brandy Reeves, MPH, MS

Professional communication skills are for everyone. Interacting with others in an academic or professional setting is different from hanging out with family and friends. Here are some tips to improve your professional communication. While you’re furthering your education, find opportunities to further developo your communication skills: internships, jobs, interactions with mentors, supervisors, and professors.

Listen/observe first
You’ve heard the saying that we have two ears and one mouth so we can listen twice as much as we speak. Listening and observing can help you learn the norms of an organization. Pay attention to things like:

• Facial expression
• Tone of voice
• Gestures
• What others in the room are doing

Ask questions
Asking questions can help to clarify your understanding. It also shows that you’re paying attention. Open-ended questions tend to yield more information and prevent misinterpretation; they require more than a “yes” or “no” response. Start questions with words like who, what, when, where, why, and how. Examples include:

• “What do you think about this project?”
• “How do you think the clients will
   respond to our request?”
• “Why do you expect that outcome?”
• “How did you come to that conclusion?”

Use “I” statements
The use of “I” statements conveys what you are thinking or feeling in a nonconfrontational manner. It also conveys ideas in a clear way. Here are some examples of “I” statements:

• “I think that I might be misunderstanding the goal.”
• ‘I’m wondering if that’s the most direct way to do this.”
• “When I think I’m not being heard, I think about how I’m saying it.”
• “My concern is delays that may be outside our control.”

Learn the accepted norms in your team
Some teams have weekly check-in meetings. Some communicate only by phone or email—for others, it’s face-to-face.

In addition to the above tips, these ideas can also be helpful:

• Use professional language. Refer to people as “Professor,” “Mr./Mrs.,” or “Colleagues.” Starting emails with “Hey” might not be smart in a professional setting.
• Check spelling and grammar before hitting Send.
• Make sure you spelled the person’s name correctly.

More tips to get you communicating professionally