TFH Newsletter: Issue 4

Health & Wellness Newsletter September 14, 2020 FitScripps Mindful Monday Destress Thursday 14 7 Tiernan field house 11 Scripps college 8 The National Coalition for Sexual Health's five steps to good sexual health. Steps to good sexual health Fit Scripps Learn what all the buzz is about and the good, the bad, and the yummy of caffeine. 17 Our favorite free fitness apps for home workouts! 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 coffee sleeves! 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. Text 5-Minute Guided Meditation with Rebecca Text Mindful Monday Managing expectations during covid-19 Students walking to class Whether you are an incoming freshman or finishing up your last year at Scripps, this semester is not exactly what you pictured it to be. Perhaps you decided to study at Scripps because you wanted to be challenged, to be apart of a robust intellectual community, or fell in love with how beautiful and peaceful the campus was. Having a virtual semester makes it difficult to feel attached to what initially drove your decision to study at Scripps. You may be managing feelings of disappointment, frustration, anxiety and more...and that's okay. It is unreasonable to hold the expectation that you will have the same emotional investment for a virtual experience that quite frankly, is less than ideal for you. It's important to realize that our expectations can create significant stress when they don't match up to reality. Although the semester is not what you had in mind, there are strategies to make some lemonade out of those lemons. Relinquish high expectations Scripps is known for having high academic achieving students, however holding the expectation for yourself that you should be "perfect" in school is unrealistic. Try asking yourself where these expectations come from and whether they are fair to you. If the expectation is working against you then make an effort to reevaluate it. Stop comparing yourself to others What you see on social media is not always accurate. Often times we see the best version of someone's life and are left wondering why ours doesn't look like that. Follow content that uplifts you, rather than drains you. Be fair to yourself Try to be flexible with changing circumstances. This will not be the semester or learning experience you envisioned. You might find virtual learning to be challenging and need to adopt new study habits, routines, etc. This process takes time and it's important to be flexible with the things you can and can't control. Text ARS Resource What's all the buzz about? of caffeine provides protection from dementia in old age, including Alzheimer's. Low to moderate consumption reduces risk of cardiovascular disease, such as heart attack, heart failure and stroke. The Bad Excessive consumption (more than 4 cups per day) is linked to cardiovascular disease. Concentrated caffeine products (think energy drinks) pose a serious health threat, including severe dehydration, seizures and high blood pressure. Caffeine in coffee can impair sleep and increase anxiety. The Yummy See right Caffeine: The good, the bad, & the yummy Coffee, black and green tea, energy drinks, soft drinks and even chocolate all contain caffeine. Once thought of as a villain in the food world, researchers have recently found this natural stimulate can be part of a healthy balanced diet when consumed in moderation. In fact, in 2016, the World Health Organization took caffeine off of the known list of possible carcinogens. Primarily consumed through coffee, teas and soft drinks, caffeine is far from being considered a super food. Here are the latest facts on caffeine: The Good Caffeine is a natural stimulate that increases alertness and provides a mental boost. Research shows moderate intakes 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 Make sexual health part of your health care routine. Value who you are and decide what is right for you. When 4 Five Steps to Good Sexual health So what's the scoop on coffee? Whether you're an avid coffee drinker or treat yourself to a weekly Starbucks, one thing's for sure, there's something incredibly soothing about drinking a nice cup of warm coffee. Be sure to check out this week's Tasty Tuesday where we highlight the health benefits of drinking coffee. Remember, you can have too much of a good thing so be sure not to over do it! With that being said, be sure to check out this week's Destress Thursday where we make DIY coffee sleeves! If you're a coffee enthusiast or just enjoy hot beverages in general, this is a fun DIY project that also makes for a great gift! Items you'll need: Cotton Fabric 5”x12” Fusible Fleece 4”x10” Thread Needle Iron Sewing Machine (preferred) Scissors The National Coalition for Sexual Health is a coalition working together to improve the sexual health of Americans nationwide. It aims to make sexual health a common part of the nation's conversation and to promote high quality sexual health information and health services. The coalition believes that "the benefits of good sexual health go well beyond disease prevention. Being sexually healthy means being able to enjoy a healthier body, a satisfying sexual life, positive relationships, and peace of mind." They recommend five key steps you can take to help you achieve good sexual health: 5 1 SRH Wednesday Sexual & Reproductive Health you start valuing and believing in yourself, you are more likely to make better decisions. 2 in return. Need we say more? Build positive relationships. Good relationships are Sexual health services can prevent serious health issues in the future. These services include screenings, treatment, vaccines and contraception. 3 TFH Destress Thursday Disclaimer Destress thursday Treat your partners well and expect them to treat you well your partner can help you enjoy a healthier and satisfying life. essential to a happy and healthy life for most people, and this includes a healthy and positive sex life. diy coffee sleeve Get smart about your body and protect it. Sex is a natural and positive part of life, but can also bring unwanted aspects. Learning how to advocate and protect yourself and Text It isn't uncommon for people to combine marijuana and alcohol, and as marijuana becomes legal for recreational purposes in many states, the combined usage is likely to increase. Both drugs have similar effects, however they act through different mechanisms. When combined, particularly at high doses, the effect of both drugs are enhanced, which can lead to some significant issues. Unfortunately, the body of research investigating cannabis use with alcohol is minimal, and is sure to evolve in the coming years. There is however, several generalizations that can be made concerning combining the two substances which include: Enhanced effects of THC Mixing alcohol with drugs results in that drug remaining in a person's system longer than normal. This is because the liver prioritizes metabolizing alcohol first despite other substances taken at the same time. Decreased judgment Both drugs reduce one's ability to think rationally and can result in increased potential to engage in risky behaviors. In addition, the two drugs increase the potential for memory issues, blackouts, etc. Issues with elimination Cannabis products are known to be antiemetic meaning that cannabis use makes it more difficult for an individual to vomit. This could lead to serious effects when combined with alcohol and could increase the chance of overdose and/or alcohol poisoning due to the disruption in an individual's ability to rid excess alcohol from their system through vomiting. Psychological effects Research shows that chronic use of either drugs is strongly associated with having some other form of mental illness. Chronic abuse of both drugs in conjunction may increase the risk of other mental illness such as depression, anxiety, etc. Mixing alcohol & Marijuana ATOD ATOD Text AlcoholCHECKUP To Go will provide you with accurate and personalized feedback about: Individual drinking patters Goals and Resources Nike Training Club FitScripps Friday Live Zoom Workouts (9/18/20 12pm PST) Daily Workouts FitScripps CMS Recreation : Fall 2020 Virtual Class Schedule REMINDER: The September wellness challenge is underway! Show us your 25 total miles walked, jogged or run for the month! If you missed this month's challenge, sign up and join us next month. Hello Scripps Community, In last week's issue we highlighted creating a fitness routine. Now that we are in the swing of things for the fall semester it is important to know our personal limits and expectations. During this ongoing pandemic it can be difficult to stay focused and motivated on our responsibilities and that is completely okay! Being realistic and knowing how to manage our expectations, especially during these trying times is important in all aspects of our lives. We all have different goals and challenges ahead of us so let's understand that our expectations and limitations are also different from one another. When it comes to exercise remember to remain patient and be flexible with your routine. These past five months or so have limited many of us to our homes or confined spaces, let's not be too hard on ourselves when it comes to exercise and control what we can! We will provide some tips to stay motivated and how to manage limitations as well as some great apps for at-home workouts! 7 Minute Workout Check out these free fitness apps for at home workouts Wellness Challenge Schedule Managing exercise expectations 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!