Author: Michaela Martin

5 things to do around Columbus…Without Drinking 

| Michaela Martin

For some college students there is a lot of pressure to go out drinking just to fit in. While alcohol can be consumed safely in moderation it can cause negative consequences such as poor academic performance, mental health problems, and legal trouble if underage. Instead of buckling under the pressure to go out drinking, try exploring Columbus instead! There are so many great opportunities in this city! Make sure to check to see if D-tix has any promotions available prior to going.

  1. The Columbus Zoo: The Columbus Zoo has everything from lions to penguins to see. You can even get the opportunity to feed a giraffe. The zoo is a great place to walk around with your friends and explore the wildlife that our world has to offer.  

  2. The Center of Science and Industry (COSI): COSI is a science center that provides hands-on-fun activities related to all things sciences, engineering, technology, etc. COSI has a plethora of exhibits related to things such as the ocean, space, and dinosaurs. This is a great place to visit for people of all backgrounds and ages!

  3. Otherworld: Otherworld is a 32,000-square foot art installation in Columbus. It has over 40 rooms where you can explore large-scale interactive art, mixed reality playgrounds, and secret passageways. It is a surreal world mixed with science fiction and fantasy that you can freely explore!
  4. Franklin Park Conservatory and Botanical Gardens: The Franklin Park Conservatory and Botanical Gardens is Central Ohio’s premier botanical garden. It consists of a variety of botanical biomes, lush gardens, special horticulture, and art exhibitions for you to explore. The even have many seasonal exhibitions such as Orchids and a crowd favorite, Blooms & Butterflies.  

  5. North Market: North Market is ranked as one of the top public markets in the country. It is home to Ohio’s best independent merchants, farmers, and makers. You can eat, drink, shop and enjoy the best of what’s local, fresh, and authentic.

 If you’re interested in exploring your substance use the Student Wellness Center offers a variety of alcohol and other prevention and recovery support services. Learn more by visiting the website. 

-Rachel Brackman, Alcohol Education Wellness Ambassador 

Think Twice Before Pouring Yourself a “Quarantini” 

| Michaela Martin

Virtual classes, mandatory student COVID testing, masks, and hand sanitizing are strong efforts in the fight against COVID-19, but students must also consider their individual drinking habits at home and among peers. The World Health Organization (WHO) and the National Institute on Alcohol Abuse and Alcoholism (NIAAA) have published information to the public suggesting the avoidance of excessive drinking as it may be associated with higher severity and contraction rates of COVID-19.  

According to the NIAAA, “alcohol in the body at the time of exposure to a pathogen tends to impair the body’s immediate immune response to the pathogen making it easier for an infection to develop.” Furthermore, long-term alcohol misuse leads to impairment of immune cells that line the respiratory tract allowing SARS-CoV-2 virus particles easier admittance into the lungs as well as increased probability of developing Acute Respiratory Distress Syndrome (ARDS), where fluid collects in the lungs. COVID-19 contraction occurring for those diagnosed with ARDS is associated with a need for mechanical ventilation, extended stays in the ICU and higher risks of death. Research from Yale Medicine also suggests that heavy social drinking and binge drinking causes changes within cytokines (proteins that carry out the immune response) and function suppression of bone marrow, which produces disease fighting white blood cells.  

Students must watch their drinking habits as it not only affects the body’s immune response if COVID-19 contraction occurs, but also increases affects student ability to follow COVID-19 state and public health protocols. Alcohol reduces the functioning of information processing within the brain by decreasing activity in the prefrontal cortex (responsible for executive decision making) and increasing norepinephrine levels (stimulating neurotransmitter). These effects lead to decreased inhibition and increased impulsivity, which may prevent the strict and necessary following of COVID-19 public health protocols. Students are thus, more at risk of contracting and spreading COVID-19 if they are unable to follow prevention protocols of not gathering in large groups of more than 10 people, maintaining social distance of 6 feet, and wearing masks.  

Please visit https://safeandhealthy.osu.edu/dashboard for more information on Ohio State’s response to COVID-19.

Looking to explore your alcohol use more? Learn more about the free resources provided by the Student Wellness Center. Group services, 1on1 coaching, and digital platforms to fit your needs: https://swc.osu.edu/services/alcohol-tobacco-and-other-drug-prevention/

References:

https://www.niaaa.nih.gov/news-events/news-noteworthy/drinking-alcohol-does-not-prevent-or-treat-coronavirus-infection   

 https://www.yalemedicine.org/stories/alcohol-covid/  

 The People Ignoring Social Distancing. Digital Image. Dondesigns Shutterstock. The Atlantic. Web. 18 September 2020. 

 

-Alcohol Education Wellness Ambassador

Benefits of Breakfast

| Michaela Martin

Do you ever skip breakfast in hopes of losing weight or simply because you don’t have time to eat in the morning? Research shows that skipping breakfast can actually lead you to overeat later in the day as you may snack more and eat more at night. Studies also show that those who skip breakfast tend to gain more weight, have higher BMIs (Body Mass Index), and have an increased risk for obesity. There’s even a link between skipping breakfast and a decrease in cognitive performance and problem solving.

Providing our body with fuel in the morning can make it easier for us to eat well later in the day with research showing people who eat breakfast getting more vitamins and minerals. Eating breakfast has also proven to boost metabolism, improve mood, concentration, and energy, and help keep blood sugar levels stable throughout the day. Additionally, research shows that students who eat breakfast have higher academic achievement!

A healthy breakfast consists of a mix of macros (protein, carbohydrate, fat) with three or more food groups, including one protein or dairy source and one fruit or vegetable. This mix of foods can help meet our nutrient needs and keep us full longer.

Grab-and-Go Ideas

  • Protein shake or bar, fruit with nuts or nut butter
  • Nut-based bar (i.e. KIND), hard-boiled egg, fruit
  • Greek yogurt or cottage cheese, fruit, nuts

Easy Breakfast Ideas

  • English muffin with egg and cheese, fruit
  • Smoothie with fruit, milk, protein powder, nut butter
  • ½ bagel with nut butter and banana slices, greek yogurt or cottage cheese
  • Omelet with cheese and veggies (i.e. bell peppers, mushrooms, tomatoes, onion, spinach/kale), whole grain toast
  • Whole grain toast with avocado and egg
  • Oatmeal (or overnight oats) made with milk, protein powder, nuts or nut butter, fruit
  • Egg muffins with cheese and veggies (i.e. spinach, onion, bell pepper), fruit or whole grain toast

Additional Resources

 

– Kera Cashman, Medical Dietetics Intern

Let’s Celebrate

| Michaela Martin

So, Governor. Mike DeWine lifted the statewide curfew, and your friends want to get together for drinks to celebrate that grueling assignment you struggled for weeks to research, write and submit? Maybe you’re not entirely comfortable with dining out during a pandemic, or perhaps you want an alternate way of celebrating that doesn’t require drinking. “Let’s grab drinks” is a phrase used too often that it sometimes becomes synonymous with, “I miss you; I want to spend time with you, let’s hang out!” but these two statements are not the same thing, and they don’t have to be. Sometimes, suggesting a night of drinking is the easiest thing to do. Many are even conditioned to look to a night out as a rite of passage in celebrating an achievement, meeting a deadline, letting loose from built-up stress, or seeing friends you may not have seen for a while. The truth is, there are plenty of ways to meet these needs without having to indulge in an overpriced cocktail. 

Virtual Options:  

  • Have a virtual game night. Gather a team of fellow students and friends and sign up for OUAB’s Grad/Prof bi-weekly trivia night!  
  • Gather your friends for a movie night. Do you have a favorite comfort film that always helps get you centered after a crazy week? Pick your favorites with your friends and watch them together virtually.  
  • Hop on to an online cooking class with friends through OUAB in the Kitchen. After you’ve created your meal, sit down on zoom and enjoy a meal, and the company.  
  • Throw on your favorite songs and have a dance party or share your screen and host a karaoke moment with friends.  

Does the idea of sitting in front of your screen tire you? Are you struggling with Zoom burnout? If your comfortable, here are some in-person suggestions that you could try following COVID guidelines: 

  • Potluck at the park – bring your favorite dish in individual, COVID–friendly containers and have an outdoor, socially distant meal with friends (when the weather allows!)  
  • Host a private showing at a local theatre. You and three others can rent an entire theatre for about $25 apiece. There is plenty of room for social distancing, and no one to kick your seat, or yell at you for dancing or running through the aisles! 
  • Find a low-risk activity as suggested by the Mayo Clinic. There are still ways to have fun, get out of the house and give yourself a break in these trying times.  

There are many ways to celebrate or catch up with a friend that doesn’t have to involve drinking. In some situations, maybe you’re comfortable with them drinking in their own space virtually and don’t feel the need to participate yourself, or perhaps you’re uncomfortable with the presence of alcohol altogether and want fun options to reflect that. 

If you’re thinking about reassessing your relationship with alcohol, consider joining Beyond Your Buzz, a moderation management program offered by Ohio State’s Alcohol and Other Drug Education through the Student Wellness Center. This drop-in group is built to meet students’ needs who want to explore and make positive changes in their substance use.  

Of course, there are additional resources through the Student Wellness Center if you feel you want to make substance use changes. You can sign up for a BASICS session to explore your alcohol and drug use to reduce harmful consequences of alcohol abuse, or look into the option of the Collegiate Recovery Community if you are committed to an abstinence-based, long-term recovery community.  

 

10 Benefits of Houseplants

| Michaela Martin

For thousands of years, humans have brought plants indoors. But why is this? The following are 10 reasons houseplants can improve your well-being.  

  1. Houseplants improve cognitive performance: Given that plants increase the amount of oxygen in your home and remove toxins, they improve concentration, memory, reaction time, and creativity. Experimental studies show that cognitive performance is better in offices with plants, and simply looking at green plants makes us more creative. 
  2. Houseplants reduce the effects of stress : A research study demonstrated that geraniums helped individuals recover faster and more completely from high stress situations. If there is a particular room where you often find yourself getting stressed, consider putting a plant in that room. 
  3. Houseplants boost your mood: Researchers have pinpointed a microbe called M. vaccae, nicknamed “outdoorphins,” which is found in soil and works as a natural antidepressant. It boosts your mood by releasing cytokines, which lead your brain to produce more serotonin. So, just being around soil boosts your mood!  
  4. Houseplants provide a sense of connectedness : It’s human nature to crave connection with others. Plants remind us that we are sharing this earth with more than other humans, and that we are all connected. Everything on this planet plays a role, and having a plant in your home can serve as a reminder of this connection with all other life forms. When we breathe, we take in oxygen and release carbon dioxide. Plants do the opposite, taking in carbon dioxide and releasing oxygen, making us the perfect team. 
  5. Houseplants reduce anxiety : Plants help us feel calm. Looking at a living plant brings a relaxing sensation that is not experienced when looking at a computer or phone. In fact, studies have shown that patients in hospital rooms with plants report that they feel less anxious compared to patients in rooms without plants. 
  6. Houseplants purify the air of toxins : In today’s world, we are exposed to a number of toxins, even in our own homes. The EPA states that indoor air pollution is one of the greatest risks to our health. Cleaning supplies, candles, beauty products, cookware, smoke, and other sources, release neurotoxins into the air, which can harm our brains. All plants clean the air, but NASA has shown that certain plants are particularly effective at removing toxins.  
  7. Houseplants reduce your number of sick days: Studies have shown that patients recover more quickly from surgery when their hospital rooms have plants. Patients with plants in their room had lower blood pressure, lower ratings of pain, less anxiety, and less fatigue than patients without plants in their room. One researcher has pinpointed an airborne compound that has antifungal and antibacterial properties, called phytoncides, which we absorb when nearby.  
  8. Houseplants teach us the importance of a holistic approach: Caring for houseplants requires patience. Shortcuts won’t work with plants, just as they don’t work with our own health. When a plant is unwell with shriveled brown leaves, we can’t simply paint the leaves green and call it a day. Instead, we ought to look at the whole picture, taking our time and getting to know what amount of sunlight and water the plant needs to thrive. Learning to care for our houseplants more holistically can help us care for ourselves more holistically, instead of opting for quick fixes.   
  9. Houseplants teach us to slow down : Our brains are chronically stressed, because we’re stimulated all the time these days. Taking time out of your day to slowly water a plant and carefully check its leaves gives your brain a needed break from the constant stimulation.  
  10. Houseplants improve sleep: Quality sleep is crucial for overall health. Houseplants naturally purify the air in your home, so having a few in your bedroom will improve the quality and quantity of your sleep. Simply looking at plants makes us feel more calm and less stressed, which will put us in the right mindset before going to bed. To get the most out of bedroom plants, choose a plant that continues to release oxygen even at night (most plants do not), such as a snake plant.  

 Joe Doherty, Wellness Coordinator, Wellness Coaching  

  Watch this video to plant your own succulent and start reaping the benefits!

References  

http://ntrs.nasa.gov/archive/nasa/casi.ntrs.nasa.gov/19930073077.pdf   

http://www.ncbi.nlm.nih.gov/pubmed/20074458  

http://www.ncbi.nlm.nih.gov/pubmed/19715461  

http://www.theatlantic.com/health/archive/2014/03/the-toxins-that-threaten-our-brains/284466/  

http://www.sciencedirect.com/science/article/pii/S0272494409000413  

http://onlinelibrary.wiley.com/doi/10.1111/j.1467-9450.2004.00419.x/abstract  

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3230460/  

http://www.prevention.com/mind-body/emotional-health/how-nature-naturally-boosts-your-mood-and-happiness  

What I Wish I Knew About Body Image as a Freshman

| Michaela Martin

Dear Freshman Juliya,

 

I want to start off my saying how much you are loved and valued by solely who you are as a person, apart from your external shell. You encapsulate such a kind heart that is far more powerful than any cosmetic feature you hold.

 

It will take a while to appreciate your body for what it can do and not for what it looks like it can do. However, you will get there with time, self-compassion, and self-work.

 

It was not long ago when I sat in your seat- in the depths of an eating disorder relapse. I remember convincing myself day-in and day-out that I was just going through a “phase” despite the alarming increase of unhealthy eating and exercise behaviors.

 

However, the consequences of these behaviors will catch up to you one day. So much so that you will find yourself at 8 AM doctor appointments rather than 8 AM lectures.

 

I know it may sound scary to walk through recovery, but do not fear letting in people who you trust into your life. There is immeasurable strength through the act of opening yourself up to vulnerability. It will honestly be hard to strip yourself from the security blanket of ED that you’ve held onto for so long.

 

However, you will realize that the security blanket was only holding you back as you rediscover your identity and faith. Without this “shield,” you may feel naked, but the reward (full recovery) in return yields far greater gifts that allow you to live life in its fullest color and health.

 

The recovery journey can be a messy and challenging venture. However, I believe that you can and will do it. Where you are right now, is not who you are as a person.

 

Do not let your eating disorder or circumstances dictate your will or spirit to overcome this tribulation. Stick with it, and celebrate every single small victory. I encourage you to let in the people who unconditionally love you and to put forth the work to recover.

 

Every step matters- regardless of its size. Keep fighting the good fight. Lastly, remember that your body is an instrument, not an ornament. Bloom where you are planted.

 

Sincerely,

Senior Juliya

 

P.S. No Rain, no flowers. There is beauty from ashes in all situations if you allow yourself into that frame of mind.

 

Learn strategies for body kindness, self-love, and eating disorder support during Love Your Body Week 2021. During the week of February 21-26, twenty-three events will take place virtually, focusing on educating, celebrating and creating a sustainable and supportive campus environment for all body types and experiences. Love Your Body Week offers a wide range of programs including fitness classes, educational programs, art therapy, mindfulness, and more.

 

All OSU students, faculty, and staff are invited to participate.

 

 

Juliya Hsiang, 4th year  

Major – Heath Promotion Nutrition Exercise Science (HPNES) 

My Yoga Journey: From Addiction to Connection

| Michaela Martin

I was seventeen and in my car bawling because I arrived a minute late to my hot yoga class and the door was locked. For months, I planned my whole day around when I could take a hot yoga class.

I would skip hanging out with friends after cheer practice and miss out on countless family dinners so I could make it to a class each day.  I had read somewhere that a hot yoga session burned calories; since all I wanted to do was burn calories, I was willing to sacrifice anything to make it to a class.

The Oxford Dictionary defines yoga as “a Hindu spiritual and ascetic discipline, a part of which, including breath control, simple meditation, and the adoption of specific bodily postures, is widely practiced for health and relaxation.”

That definition does not say anything about burning calories.  Nowhere does it say that missing a day of doing yoga should negatively affect your wellbeing and cause you to eat less to make up for it.  I was listening to my teacher talk about breath and love and balance, yet I was only focused on burning calories.

Fast forward to age twenty and I decided to start Yoga by Adrienne’s 30-day yoga challenge called “Breath.”  Since age seventeen, I have done quite a bit of healing on my relationship to my body, fitness, and food.

Participating in The Body Project freshman year changed my whole perspective.  It allowed me to analyze my relationship to myself in a way I had never imagined possible.  And while I still had struggles with my relationship to my body, this 30-day yoga journey made me realize just how far I have come with the help of The Body Project.

I listen to the wisdom Adrienne shares, I focus on my breath filling my lungs, I notice minute parts of my body, I clear my mind, and I do not think about how many calories I am burning.  My relationship to yoga had completely changed.  My relationship to my body had completely changed.

After three years of telling myself positive affirmations that I didn’t quite believe, I finally was believing it.  I move my body because it makes me feel relaxed and connected.  I eat to fulfill my needs so I do not live in the cycle of binge and restrict.  I look in the mirror and see myself as I am.  I no longer obsess about missing a workout.

By comparing my relationship to yoga from when I was seventeen to now, I realized the impact The Body Project had on me.  Life is so much happier when you learn to love and accept the body you are given.  I am so proud to be a part of this loving community and hope you allow yourself the same kind of love and acceptance, even if it takes some time.

“Inhale lots of love in, exhale lots of love out. Namaste.”

Learn more strategies for body kindness, self-love, and eating disorder support during Love Your Body Week 2021. During the week of February 21-26, twenty-three events will take place virtually, focusing on educating, celebrating and creating a sustainable and supportive campus environment for all body types and experiences. Love Your Body Week offers a wide range of programs including fitness classes, educational programs, art therapy, mindfulness, and more.

All OSU students, faculty, and staff are invited to participate.

 

Bella Fiore, 3rd year 

Major – Public Management, Leadership, and Policy 

Minor – EEDS & Economics 

 

PSA: Exercise is Important, but Not Because it Burns Calories

| Michaela Martin

Take a quick second and ask yourself, if exercise had no effect on your appearance would you still do it? If exercise had no effect on your weight, muscle tone, or appearance, would you still make time for it in your routine? It is important to establish a healthy relationship with exercise that is rooted in appreciation for your body, not hatred.

One way to do that is to focus on all the benefits of exercise that have nothing to do with calories!

According to the CDC, some of the benefits of being physically active include:

  • Reduced risk of anxiety.
  • Reduced risk of depression.
  • Improved bone health.
  • Improved sleep quality.
  • Reduced blood pressure.
  • Reduced risk of chronic diseases such as dementia, heart disease, stroke, and Type 2 diabetes.
  • Reduced risk of 8 different cancers (bladder, breast, colon, endometrium, esophagus, kidney, lung, and stomach.)

There are so many kinds of movement and exercises that the options are endless. Something is always better than nothing when it comes to movement. Especially when we are all stuck in the house all day it can be so easy to forget to move in the day. Choose a form of movement that energizes you, makes you feel good, and is enjoyable to you!

Are you interested in body positive exercise and movement? Do you want to focus on having fun and maybe even breaking a sweat in the process? Do you want to learn how to incorporate movement in your life without focusing on calories?

Love Your Body Week is a university initiative taking place from February 21st -28th and there are so many movement focused events you can attend online! These events focus on the joy of movement and getting in touch with your body.

  • Sunday, February 21st 7-8 pm – Yoga for Everybody
  • Wednesday, February 24th and Thursday, February 25th 5-5:45 pm – Breath Strong (meditation)
  • Thursday, February 25th 5-7 pm – Find What Moves You
  • Thursday, February 25th 6-7 pm – Radically Restorative (yoga)
  • Friday, February 26th 12-1 pm – Zumba for YOU

Learn more about these events and the many others taking place on our Love Your Body Week 2021 website. All OSU students, faculty, and staff are invited to participate. You can sign up for Love Your Body Week events using our Love Your Body Week – RSVP Form (qualtrics.com). Come join us and take some time to thank your body for all it allows you to do every day.

 

Tali Spira,  4th year 

Major – Human Nutrition 

Lessons Learned in 2020 for a Better 2021

| Michaela Martin

There is no doubt that this past year has challenged many people across the globe in many different ways.  One of the biggest struggles people faced in the past year was financial instability.  Many Americans live paycheck to paycheck, and do not have an emergency fund set aside for when unexpected events happen, like unemployment.  We can take some of these hard lessons that many have lived through and change our habits to create a better future. 

In Spring of 2020, COVID19 hit United States and the employment rate reached 14.8%. To add to this sudden financial stress, CNBC reported that only 39% of Americans have at least $1,000 set aside for unexpected expenses.  The pandemic escalated a lot of the financial issues that many Americans face. The good thing is we can learn from the past and change our actions in the future. 

There is no doubt that 2020 was a hard year for the world, but I believe there are many lessons that can be learned that we will take into the coming years.  Here are some simple practices that everyone can engage in to ensure financial security for the future. 

  • Create an emergency fund with six months of living expenses for unexpected events
  • Use split direct deposit to save money from every paycheck in a savings or retirement account
  • If possible, spend less than you make. Use a monthly budget to track your spending and income.

The Student Wellness Center’s free Financial Coaching service can provide education and assistance in planning for the future. Schedule a 1on1 appointment today!

A Personal Account of my Body Image Journey

| Michaela Martin

I don’t think most people stop to think about how early in life the societal pressure to be thin sinks in. But seeing magazine covers with extremely fit women on the covers at the grocery store, hearing people talk about their bodies negatively, and only seeing certain body shapes in television and movies are all messages that are absorbed by children. At the age of 7, I went on my first diet. Leading up to age 21, through 14 years of childhood, I went through constant cycles of hating my body, dieting, bingeing, then back to restricting, and so on.

It wasn’t until this past year that I reached the point of body acceptance. I didn’t love the way I looked, but I accepted my body for what it was, because I realized that I was doing my physical and mental health a major disservice by not loving my body and all the things she does for me. I figured out that food is fuel for my brain and body to perform at their best. I began seeing exercise as a stress reliever and strength builder, rather than an opportunity to burn the most calories.

These were all radical perspective shifts after so many years of believing differently. However, even after all the time wasted on calorie counting and anxiously wondering how my body was perceived by others, I wouldn’t change a thing.

In fact, it’s because of those moments that I am now studying dietetics and psychology, with the hopes of becoming an advocate for intuitive eating and body positivity for those that don’t feel comfortable in their own skin. I want to be a dietitian that helps people struggling with disorderly eating find joy in nourishing their bodies and trusting their intuition, so they don’t have to continue to suffer the way I did.

Additionally, I created an Instagram account to spread body positivity and share yummy recipes with my friends to get them excited for mealtime. I joined The Body Project program so that I could be a voice that fights against diet culture and the media that tells us how we “should” look. My story back then is why I love myself now, and I wouldn’t have it any other way.

Learn strategies for body kindness, self-love, and eating disorder support during Love Your Body Week 2021. During the week of February 21-26, twenty-three events will take place virtually, focusing on educating, celebrating and creating a sustainable and supportive campus environment for all body types and experiences. Love Your Body Week offers a wide range of programs including fitness classes, educational programs, art therapy, mindfulness, and more.

All OSU students, faculty, and staff are invited to participate.
Kristen Etzler, 4th year  

Major – Dietetics 

Minor – Psychology