Wednesday, February 28, 2007

Prescription Drug Trap

So here’s the deal with prescription drugs. Prescription drugs have allowed people world-wide to fight off otherwise deadly or harmful diseases, they are one of this century’s greatest assets, but they have their place. Unfortunately, many Americans are choosing to abuse the privilege of having these drugs available. Some people get caught in the addictive trap and cannot find a way out. If overused or used inappropriately, prescription drugs can be detrimental to health and lifestyle. The fact is that Utah residents use more pain medications per capita than people in any other state in the US, according to the National Institute on Drug Abuse. It is likely that you or someone you know is dealing with this issue. Here are some resources for help or additional information:
Medline: http://www.nlm.nih.gov/medlineplus/prescriptiondrugabuse.html
National Institute on Drug Abuse: www.nida.nih.gov

Tuesday, February 20, 2007

Getting Enough Sleep?

Before Thomas Edison’s invention of the light bulb, people slept an average of 10 hours a night. Today Americans average 6.9 hours of sleep on weeknights and 7.5 hours per night on weekends. The majority of American adults (63%) do not get the recommended eight hours of sleep needed for good health, safety, and optimum performance.

Here are some tips that may help you sleep…
1. Exercise regularly, but finish your workout at least three ours before bedtime.

2. Avoid foods and drinks high in sugar (including honey and syrup), caffeine (coffee, colas, teas, chocolate) and alcohol before bedtime. Avoid large meals and limit fluid intake before bed. Try a healthy snack so you are not too full or too hungry.

3. Try to have a standard relaxing bedtime routine. A relaxing routine right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep. Also, make sure your bedroom is dark, cool and quiet and that your pillows and bed provide you with comfort.

4. Maintain a regular bed and wake time schedule including weekends. As we get less than 7-8 hours of sleep we create a sleep debt. We often think that we can “pay back” on this debt, but that is not how our bodies work. As you stay on a regular sleep schedule, you will prevent the debt and it will be easier to get up in the morning and feel like you have enough energy throughout the day.

If you have sleep problems…Try these tips and record your sleep and sleep-related activities in a sleep diary. If problems continue, discuss the sleep diary with your doctor.

Monday, February 12, 2007

Love Your Body

How often do you look in the mirror and say "If I could just lose ten pounds, then I would be happy"? Unfortunately, the majority of Americans are dissatisfied with their bodies, and many take extreme measures in an attempt to change their bodies. For example, one study found that 63% of participants identified weight as the key factor in determining how they felt about themselves -- more important than family, school, or career. Having an unhealthy body image is not inborn, but learned. This learning occurs in the family and among peers, but these only reinforce what is learned and expected culturally.

Developing a Healthy Body Image
1. Listen to your body. Eat when you are hungry.
2 .Be realistic about the size you are likely to be based on your genetic and environmental history.
3. Exercise regularly in an enjoyable way, regardless of size.
4. Expect normal weekly and monthly changes in weight and shape
5. Work towards self acceptance and self forgiveness
6. Ask for support and encouragement from friends and family when life is stressful.
7. Decide how you wish to spend your energy -- pursuing the "perfect body image" or enjoying family, friends, school and, most importantly, life.

Healthy body weight is the size a person naturally returns to after a long period of both non-compulsive eating* and consistent exercise commensurate with the person' s physical health and condition. We must learn to advocate for ourselves and our children to aspire to a naturally determined size, even though that will often mean confronting misinformed family, friends, and media advertising again and again.

For more information come visit our “Love your body” education fair on February 21st and 22nd in the UVSC Hall of Flags.
Adapted from BodyLove: Learning to Like Our Looks and Ourselves, Rita Freeman, Ph.D.

Wednesday, February 07, 2007

Are you aware of what's going on around you?

Have you ever been so preoccupied you haven't noticed people around you, or you don't quite remember the last five minutes of driving, or your mind is wandering in class and you can't concentrate. This is due to lack of mindfulness. So much of our lives is spent thinking about the past or planning for the future that we miss what is happening in the here-and-now.

Mindfulness means paying attention to the present moment in a particular way: on purpose and without judgment. We live our lives on automatic pilot - not really being aware of what we are thinking, feeling, or doing. Diminished awareness of the present moment severely limits the ability to live to the fullest and to respond to situations with choice rather than reacting automatically.

Tips on how to be more mindful?
Mindfulness can be cultivated through meditation, yoga, and other mind-body practices. These practices help us access powerful inner resources for coping effectively with stress and difficulties.

To see how mindful you are go http://www.uvsc.edu/wellnessed/screenings/mindfulness.html

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