TFH Newsletter: Issue 3

Health & Wellness Newsletter September 8, 2020 FitScripps Mindful Monday Destress Thursday 14 7 Tiernan field house 11 Scripps college 8 Learn about World Sexual Health Day and Sexual Pleasure During COVID-19. World Sexual Health Day Fit Scripps 17 Learn about the importance of hydration and ways to stay hydrated. Learn about some tips on starting a fitness routine! 11 Tasty Tuesday Mindful Monday Check out this week's article on creating healthy routines. Be sure to listen to our weekly meditation! TFH Resources & Info 7 students studying on the sallie tiernan field house balcony. 14 Table of contents 12 destress thursday 10 Get to know the TFH Staff and find other great resources available to you. Check out these helpful tips to help you get the expereience you want from alcohol without the bad and the ugly. ATOD Destress Thursday where we focus on stress management ! This week we will be making essential oil roller blends! September Registration Form Although we welcome all members of the Scripps community, please be advised that giveaway items will be reserved for Scripps students only. Giveaway items are available for the first 30 Scripps students to register. Music Composition by JacoB C. Eras 5-Minute Guided Meditation with Rebecca Text Text Mindful Monday creating healthy routines Students enjoying the wellness room at the tiernan field house. We are all creatures of habit and those habits help us navigate our day. Our habits such as going to bed at night, brushing our teeth and eating a meal don't require much thought and they become just another part of our daily routines. Your at-home routines can make a big impact on your overall health and wellness, particularly now that we are stuck in quarantine and taking our college courses online. Creating healthy routines at home and maintaining a productive daily routine can energize and provide a sense of stability and productivity. Although It is to easy put together a list of habits/routines to adopt, it is much harder to establish something that is right and achievable for you. Motivation vs. Environment Many people may still believe that willpower is the one thing that is holding them back from sticking with a healthy routine. The collective thought is if only we had more self-control, we would be able to stick with the healthy behavior we are trying to practice. The more researchers learn about behavior, the more they recognize how your environment plays an important role in adopting healthy routines. Scripps Tips for Success Create a routine that is right for you. If you are a night owl, taking on your friend's routine of waking up at dawn may not be right for you. Start small and avoid trying to change all of your habitual behaviors at once. Set yourself up for success by planning ahead. Create an environment that supports the change healthy routine. Text it's time to hydrate, cuz it's still hot Out there Water covers approximately 70% of the earth’s surface and makes up approximately 60% of the human adult body. It serves many essential functions to keep us going and keep us in good health, such as maintaining body temperature, removing waste, and lubricating our joints. Staying hydrated during the summer months is especially important since you lose water faster through sweat and urination when the temperatures are high. Plain water may be best, but other drinks and foods can help you keep your body properly hydrated also. Fruit juices, smoothies, milk and teas (hello, sun tea!) are great ways to supplement your water intake and keep you hydrated. Fruits, vegetables and soups (chilled please) can also help your body absorb that thirst-quenching beauty we call water. Staying hydrated is not always easy, but there are things you can do to make sure your intake is on point. Try filling a water bottle at the beginning of the day and keeping it with you to drink from. Drink before, during and after a workout (sports drinks are okay, but make sure their sodium levels are not too high). Thirst can often be confused with hunger. When you’re hungry, drink a glass of water or non-caffeinated drink before your meal. Don't forget to check your urine (huh?). Your urine can be an indicator if you’re dehydrated. If it is colorless or light yellow, you are good to go. If it is dark yellow or amber, you may be dehydrated and it is time to drink up. Tasty Tuesday Lorem ipsum dolor sit amet, consetetur sadipscing elitr, sed diam nonumy eirmod tempor invidunt ut labore et dolore magna aliquyam erat, sed diam voluptua. At vero eos et accusam et justo duo dolores et ea rebum. Stet clita kasd gubergren, no sea takimata sanctus est Lorem ipsum dolor sit amet. Lorem ipsum dolor sit amet, consetetur sadipscing elitr, sed diam nonumy eirmod tempor invidunt ut labore et dolore magna aliquyam erat, sed diam voluptua. At vero eos et accusam et justo duo dolores et ea rebum. Stet clita kasd gubergren, no sea takimata sanctus est Lorem ipsum dolor sit amet. Lorem ipsum dolor sit amet, consetetur sadipscing elitr, sed diam nonumy eirmod tempor invidunt ut labore et dolore magna aliquyam erat, sed diam voluptua. At vero eos et accusam et justo duo dolores et ea rebum. Stet clita kasd gubergren, no sea takimata sanctus est Lorem ipsum dolor sit amet. Lorem ipsum dolor sit amet, consetetur sadipscing elitr, sed diam nonumy eirmod tempor invidunt ut labore et dolore magna aliquyam erat, sed diam voluptua. At vero eos et accusam et justo duo dolores et ea rebum. Stet clita kasd gubergren, no sea takimata sanctus est Lorem ipsum dolor sit amet. Lorem ipsum dolor sit amet, consetetur sadipscing elitr, sed diam nonumy eirmod tempor invidunt ut labore et dolore magna WAS Declaration of Sexual Rights World Sexual Health Day Do essential oils really work? The answer? Not necessarily for everyone. These concentrated plant-based oils do however have amazing theraupteic effects for some. From curing headaches, to relieving stress and helping others fall asleep, it's well worth the try. Want to learn more about the benefits of using essential oils? Check out this article from John Hopkins Medicine. Essential Oil Blends: Anxiety Relief Bergamot orange, Chamomile, Lavender, Clary Sage, Lemon, Neroli Better Sleep Vanilla, Lavender, Jasmine, Rose, Geranium, Sandlewood, Citrus Headache Relief Lavender, Rosemary, Peppermint, Chamomile, Eucalyptus The World Sexual Health Day has been observed on September 4th since 2010 designated by the World Association for Sexual Health (WAS), a global advocacy organization committed to promoting best practices in sexual health. It is a day to promote a greater awareness on sexual health across the globe. The official date is September 4th, but is adapted and celebrated throughout the month of September. The theme for this year is Sexual Pleasure in Times of COVID-19, and WAS notes that even during the pandemic “life must go on and that sexuality is an inseparable and essential part of human beings.” In celebration of World Sexual Health Day (month), we wanted to share with you some resources relating to sexual and reproductive health. SRH Wednesday Sexual & Reproductive Health World Association for Sexual Health Bedsider TFH Destress Thursday Disclaimer Destress thursday American Sexual Health Association Essential oil roller blends Text Spinning rooms, vomiting and hangovers are just a few of the not so wonderful effects of alcohol. With the euphoric effects at the start of drinking, it's easy to overdo it and end up with a killer headache and a night of regret. So try some of these tips the next time you drink so that you get the effects from alcohol you actually want! Make a plan in advance Before you drink be sure to consider the following: What you're going to drink (stick to that) Decide on the number of drinks you will have. Try this Alcohol Calculator on how to calculate your alcohol intake! How you're going to pace your drinks Will you have access to the drink you want? The art of saying "no" Have a go to response for letting friends know you're not drinking or no longer want to drink. Have work the next day or need to study tomorrow? Your friends will understand. Alternate drinks Try alternating your alcoholic drink with a non-alcoholic one. No one has to know that it isn't alcohol in your cup: Refilling your drink with water or juice instead will keep others from worrying you don't have a drink or aren't having a good time. FYI: Stay away from carbonated drinks, they speed up the rate at which alcohol is absorbed into the bloodstream. Be mindful of drinking games Drinking responsibly doesn't mean you can participte in the fun, but if you choose to participate do so wisely. Don't "keep up" with others rate of drinking, take sips not shots, take breaks! Drinking without the downside ATOD ATOD Text AlcoholCHECKUP To Go will provide you with accurate and personalized feedback about: Individual drinking patters Goals and Resources Google Fit FitScripps Friday Live Zoom Workouts (9/11/20 12pm PST) FitScripps CMS Recreation : Fall 2020 Virtual Class Schedule Hello Scripps Community, We are officilly two weeks into the Fall 2020 semester. Many of us are starting to build daily routines around our new schedules. While balancing our school responsibilities as well as our personal and professional lives it is important that we take care of ourselves. Adding some activity into your daily routine may be beneficial both mentally and physically. To the right we've provided some tips for starting a fitness routine! Fitness Apps We Recommend September Challenge Registration Form Join us in a fun 20 minute workout! MapMyFitness Nike Training Club Text TFH Staff Scripps Campus Resources Text article references: Deb Gisvold Assistant Dean and Director of Tiernan Field House Office Hours: Fridays 9-10 am Lisette De La Trinidad-Alvarado Associate Director of Tiernan Field House Text Rebecca Dabbs Health & Wellness Coordinator Text Text Nick MacLaughlin Wellness Specialist Text Tiernn field house vollyball court: during the year students are able to reserve the space and play intramural sports!