Physical Wellness

Hydration Tips + Tricks 

| Jennifer Forsberg

How much water have you had to drink today?   

Something most people don’t do enough of is drink water, especially college students!   

The human body is made up of around 60% water, so its super important to make sure you stay hydrated in order for your body to carry out its normal functions. Your body needs water in order to regulate your body temperature, protect your joints, spinal cord, and tissues, and to rid your body of waste. While you can hydrate your body with the obvious help of drinking plenty of fluids, you can also hydrate your body by consuming foods with higher water content including most fruits and vegetables.  

Proper hydration is more than just “drinking more water.” A big part of hydration is also making sure you’re replenishing your electrolytes as well. Electrolytes are essential minerals that are necessary for many bodily processes to take place. They can help your body retain water, and also may help prevent muscle cramping. Some electrolytes include potassium, magnesium, calcium, sodium, phosphate and chloride. You can naturally ingest electrolytes through your food choices, or you could choose to supplement them with your fluid intake. Here are the answers to some common questions on the topic of hydration: 

 How much water should I drink each day?  

  • The average person should aim to drink at least half of their body weight in fluid ounces. To calculate this, take your body weight (in pounds) / 2 = # (fluid ounces) that are needed daily.  
  • If you are physically active, then you should aim to drink more than this because your body needs more water to make up for sweating.  

What foods can I get electrolytes from naturally? 

  • Fruits: avocados, strawberries, watermelon, oranges, bananas, tomatoes, olives 
  • Vegetables: potatoes, broccoli, beans 
  • Leafy greens: spinach, kale 

 What electrolyte supplement options are there? 

  • As a runner, I’ve tried many different electrolyte supplementation options. One of my personal favorites is the Ultima Replenisher electrolytes. Their electrolytes are gluten-free, plant-based, keto and paleo and they contain all six electrolytes.  
  • Another one of my go to electrolyte supplements is the Mio Sport Liquid Water Enhancers. They come in a variety of flavors and they are meant to enhance your water with electrolytes and B vitamins. This is also a great option for if you don’t like to just drink plain water because it adds some flavor to your water. 
  • Some other great options that I haven’t tried yet but are highly recommended are Nuun Hydration and Liquid IV. 
  • While it’s not necessary to supplement electrolytes every day, these are great to help with rehydration after prolonged exercise! 

 Resources: 

– Taylor Dewey, Nutrition Wellness Ambassador 

Prescription to addiction: the slippery slope 

| Jennifer Forsberg

If you’ve been on a college campus long enough, you’ll know that alcohol, tobacco and cannabis use is no hidden affair. What many don’t see though, are the high rates of illicit prescription drug use among 18-25 year old’s. (National Institute on Drug Abuse). Even in the case of a legitimate prescription for opioids from a physician, these adolescents are still at greater risk of future opioid misuse, regardless of having no prior history of drug use. It ranges from taking your friend’s prescribed Adderall before an exam to popping oxycodone or Xanax at a party. The problem with prescription drugs, especially opioids, is that the user builds a tolerance and needs more and more of the same drug to feel the high. This is not a cheap habit to maintain, and as all of us college students know, the last thing we have lying around is excess money. The cheap alternative that fuels the user’s dependence next is the street drug heroin, which is more potent than almost any prescription opioid you can find and has a much higher mortality rate. In as little as two years, between 2010 and 2012, “the mortality rate from heroin overdose doubled in 28 states” (Ross, 2016). I know what you’re thinking: you’ve never seen anyone use or even talk about using heroin! According to a study conducted between 2011 and 2014 however, on average nineteen new users were introduced to the drug each day; that is 133 new college users each week (NSDUH). Using opioids is not ‘glamorous’ nor normalized like drinking or smoking weed which is why it is not put on display. Fortunately, all hope is not lost and through public education and preventive programs, we can combat this epidemic. The best choice you, as an Ohio State student can make is to stay away from all opioids and illegal prescription use as whole. If you are prescribed medication from your physician, take only the amount you are prescribed and talk to your health care professional about potential for misuse and abuse. Here at Ohio State, the Collegiate Recovery Community is a group that serves students in or seeking recovery from drug and alcohol addiction. There is no shame in seeking support and you can learn more at https://swc.osu.edu/services/collegiate-recovery-community/join-the-community/.  

Sources:

–Sania Hussain, Wellness Ambassador 

Improving Physical, Emotional and Spiritual Wellness through Yoga

| Jennifer Forsberg

Yoga is an ancient wellness practice rooted in Indian and Egyptian cultures. For thousands of years, the practice has been proven to positively influence individual’s holistic wellbeing. Developing a yoga practice can positively benefit multiple dimensions of wellness.  

Let’s learn about the many benefits of yoga below:  

Physical Wellness:  

The physically well person gets an adequate amount of sleep and a balanced and nutritious diet, engages in exercise for 150 minutes per week, attends regular medical check-ups and practices safe and healthy sexual relations.  

Yoga benefits the physical body through:  

  • Increased flexibility  
  • Increased muscle strength and tone 
  • Improved respiration, energy  and vitality 
  • Maintaining a balanced metabolism  
  • Influences weight reduction  
  • Improves cardio and circulatory health  
  • Improves athletic performance 
  • Increases protection from energy  

Folks interested in yoga for their physical wellness might consider the following yoga styles: Ashtanga, Power Vinyasa, Vinyasa, Slow Flow Vinyasa, Hatha  

Emotional Wellness:  

The emotionally well person can identify, express and manage the entire range of feelings and would consider seeking assistance to address areas of concern.  

Yoga benefits emotional wellness through:  

  • Restoring energy, stimulates blood flow and releases endorphins 
  • Helping relieve depression  
  • Can help relieve anxiety by increasing resilience and stress-coping abilities 
  • Reducing stress and can increase a sense of control 
  • Creating better mind-body awareness 
  • Can enhance the mind-body connection, improving positive body image 
  • Increasing positive outlook on life 
  • Helps manage and decrease feelings of hostility  
  • Can improve social skills  

Folks interested in yoga for their emotional wellness might consider the following yoga styles: Ashtanga, Power Vinyasa, Vinyasa, Slow Flow Vinyasa, Hatha, Restorative, Yin 

Spiritual Wellness:  

The spiritually well person seeks harmony and balance by openly exploring the depth of human purpose, meaning and connection through dialogue and self-reflection.  

Yoga benefits spiritual wellness through:  

  • Increasing consciousness of self
  • Teaching you to be okay with stillness 
  • Increasing connection to the universe and a higher sense of being  
  • Can lead to a broader sense of hope, well-being, love and inspiration within us 
  • Developing a stronger focus on the present  
  • Can increase individual and collective sense of purpose  
  • Improving intuitive wisdom  

Folks interested in yoga for their spiritual wellness might consider the following yoga styles: Hatha, Restorative, Yin, Yoga Nidra, Meditation  

Whether you are initially interested in yoga for the physical, emotional or spiritual benefits, over time it can improve all 3 of these dimensions in wellness in your life. If  you’ve tried yoga and the past and it didn’t seem to work for you, maybe consider a different style of yoga.  

References:  

https://swc.osu.edu/about-us/nine-dimensions-of-wellness/ 

https://osteopathic.org/what-is-osteopathic-medicine/benefits-of-yoga/ 

https://www.yogashanti.lu/what-is-yoga/emotional-benefits-of-yoga 

https://holisticmovementcenter.com/the-spiritual-benefits-of-yoga/ 

https://www.replenishliving.com/5-mental-spiritual-benefits-to-practicing-yoga-or-meditation/#:~:text=With%20regular%20practice%20of%20Yoga,that%20is%20deep%20within%20us.&text=The%20practice%20of%20regular%20Yoga,people%20more%20focused%20and%20present. 

-Ivory Levert, Program Manager

Personalized Coping Skills Based on Your Favorite Senses  

| Jennifer Forsberg

Often, we read about coping skills to use based on our struggles, but we’re all so different. One coping skill may work wonders for one person, but may not work at all for another. One way to personalize coping skills just for you is to look at your favorite human senses. Below is a list of coping skills for each sense, to help you find strategies that might particularly resonate with you.  

Sight 

  1. Go on a hike 
  2. View beautiful art 
  3. Look in the mirror and half-smile 
  4. Stargaze 
  5. Organize something  
  6. Candle meditation 
  7. Sit in nature with your eyes open and observe silently for 5 minutes 
  8. Draw or paint 
  9. Write a poem 
  10. Journal your thoughts and feelings 
  11. Clean your house 
  12. Watch an inspiring movie 
  13. Guided imagery 
  14. Read that book you’ve been meaning to start 
  15. Write a to-do list 
  16. Write a bucket list 
  17. List 5 things you’re grateful for 

Sound 

  1. Pick a personal mantra and use it when stressed 
  2. Name the feeling out loud (“I’m feeling ______ because ______”) 
  3. Mindfulness meditation 
  4. Loving-kindness meditation 
  5. Talk with a loved one 
  6. Listen to music 
  7. Sit in nature with your eyes closed, simply listening for 5 minutes 
  8. Laugh 
  9. Sing 
  10. Listen to the birds 

Taste 

  1. Eat one meal a day with no distractions 
  2. Try a new fruit or vegetable  
  3. Cook with plenty of herbs and spices 
  4. Eat mindfully 
  5. Give yourself a real lunch break 
  6. Drink some calming tea 

Smell 

  1. Go outside and literally smell the flowers 
  2. Surprise your nose by cooking a new meal 
  3. Think of a favorite memory and what it smelled like 
  4. Go to a candle-making store and let your nose run wild 
  5. Diffuse calming essential oils 

 Touch 

  1. Draw or paint 
  2. Knit 
  3. Exercise 
  4. Garden 
  5. Get a massage 
  6. Mindfulness meditation 
  7. Buy a houseplant (or 17) and learn to take care of them 
  8. Give someone a hug (if they are in your circle) 
  9. Progressive muscle relaxation 
  10. Yoga 
  11. Tai chi 
  12. Squeeze a stress ball 
  13. Play an instrument  
  14. Clean your house 
  15. Cook a meal from scratch  
  16. Take a long bath with Epsom salts 
  17. Give your pet some love 
  18. Dance 
  19. Create something with clay 
  20. Make a “calming rock” to carry in your pocket 

Seeking to learn more ways to cope? Check out Wellness Coaching. Wellness Coaching offers one-on-one, group, and workshop services for all Ohio State Students. Using a strength-based approach, Wellness Coaching helps you gain awareness regarding your capacity to create the life you want to live, both now and in the future.  

–  Joe Doherty, Wellness Coordinator, Wellness Coaching  

5 (Of Many) Ways to Stay Active While Taking Classes Online 

| Jennifer Forsberg

Many lectures are on Zoom this year, which for most students means we no longer must make that 15-minute trek across campus in the rain for our third class of the day. However, it also means a much more sedentary lifestyle as we sit at our desks for hours at a time. Additionally, if you are still here in Columbus, Ohio’s varying weather makes it less enjoyable to go on random walks for coffee, food, etc. at times.

 Here are some tips to get your steps in and your heart pumping between classes! 

  1. Keep going on your walks for food and coffee, despite the weather.  Sounds like a good excuse to keep your fuzzy pajama pants on and/or wear your favorite rain coat! 
  2. Do any exercise that you enjoy doing and could stay consistent with at the RPAC or North Rec. For example, if you hate running but don’t mind riding a stationary bike, then do that! As long as you pick something that you do not despise, you are much more likely to do it on a regular basis.  
  3. Yoga/mediation, or a cardio workout in your room. There are plenty of free videos on the internet that can get your body moving and your mind off of school. 
  4. Start a 60-day challenge of any kind. I know there are so many of these challenges out there like ab, squat, pushup, circuit, etc. Whatever you want to work on, and again enjoy, so that you can finish the challenge! 
  5. If you live in a dorm or apartment complex, take the stairs. This is a great way to get the heart rate up for a few minutes, a few times per day. It also saves you time waiting for an elevator and is another step towards staying active.  

Try any or all of these to keep your heart, body, and mind healthy as we all grind through another semester. Exercise is a great way to reduce stress and take a productive break from school. If you do none of the 5 ideas listed above, I challenge you to do this: stand up for at least one minute every hour.  

For more resources visit:  

– Griffin Mason, Buckeye Food Alliance Volunteer

Should I see my doctor during the COVID-19 pandemic?

| Jennifer Forsberg

Short answer: yes! 

For some people, the thought of visiting a clinic, doctor’s office, or hospital can be anxiety-provoking during these times. It is especially concerning to college students who often only have access to one health center. Most students think, “Why would you go to the doctor if you’re not sick, especially during the pandemic?”   

Here are a few reasons why you should continue to keep in contact with your healthcare providers during this time.  

  1. Delaying treatment can hurt your physical health in the long run. We want you to advocate for your health! Sometimes, this means taking charge and scheduling that appointment that you really don’t want to go to. You should continue to get your yearly physical exam and make sure to schedule any additional appointments you normally have. For example, if you are 21 and have a cervix, you should be getting a routine Pap smear at least every three years by your sexual healthcare provider. If you think you have been exposed to an STI or are having symptoms, it is also important to reach out to your provider as they can help get you and your partner(s) tested and treated ASAP!  
  2. If you are not inclined to go visit a provider in person, there are many options to see them virtually. Many offices have begun to offer telemedicine services where you can talk to a provider from your own home. The Wilce Student Health Center is currently scheduling telemedicine appointments for certain concerns or conditions. Here is a link to the Student Health Services website: https://shs.osu.edu 
  3. You should continue to update your provider on your success and struggles on medication. For example, if you need to switch your method of hormonal birth control, talking to your provider or scheduling an appointment would be a better option than coming off your birth control without direction from a healthcare professional, and leaving yourself unprotected against pregnancy (if you’re having sex!) You should also communicate with your doctor about medication for your mental health. This includes scheduling appointments as needed for refills and continuing to monitor your mental health while on the medication.  

Accessing healthcare that you need is important to keeping you well. College is a stressful time and we shouldn’t let our health fall to the wayside. We are learning how to be young adults, and part of that is the responsibility to take care of our health, so we can continue to build healthy habits for life! 

https://www.novanthealth.org/healthy-headlines/your-doctor-visits-are-going-to-be-a-little-different-from-now-on 

-By Grace Axelson, Safer Sex Wellness Ambassador

Staying Active While Being Cautious

| Michaela Martin

Although gyms have reopened since their closings this spring, many people (myself included) are tentative to return to a building where everyone can share sweat and germs. While the gyms on campus and in surrounding areas are taking extra measures to keep everyone safe and healthy, there so many alternative options to staying active this semester! Whether you’re looking to do cardio, stretching, or even strength training, finding an outdoor space or staying home to exercise are good alternatives to going to the gym. 

With almost all classes being virtual this semester—with the exception of small classes, labs, research labs, and clinical practices—many of us are at home in front of our screens for most of the day. With the nice weather we have been graciously granted as of late, it is a great idea to take advantage of the outdoor spaces on campus and around Columbus. Whether it is doing socially distanced yoga or Pilates with a friend outside the RPAC, running on the available fields on campus, taking a walk through the Oval, or a bike ride at a local Metro Park, there are a multitude of opportunities to get active outside this fall. Many of the courts and fields on campus are not being used for their usual activities this semester, so there are many free spaces to stretch, workout, or relax. 

When the weather turns colder, there are still many options to stay moving. As much time as we’re spending at our computers and desks, it’s important to get up and moving—even if it’s in your dorm room, apartment, or house! When I have a lot of energy and feel the need to move while I’m watching a lecture video (that doesn’t require me to take notes), I’ll do some standing stretches or lunges while I listen. It can also be helpful to stand instead of sitting while working (try to stand at least once an hour) and correct posture while sitting as this is better for our necks and backs. Some simple neck and back stretches can also be helpful to relieve tension from sitting all day. If you’re looking for an at-home workout, Ohio State Recreational Sports offers live and recorded fitness classes on their website. There are also a plethora of YouTube channels offering free, apartment-friendly workouts.  

Physical activity is vital to overall wellbeing, and the immune–boosting properties of staying active can help us stay healthy this fall and winter. With the resources and options we have on and surrounding campus, we are sure to stay active and well! 

 

Resources: 

 

Sarah Haskins, Nutrition Wellness Ambassador