Hostos' Health and Wellness Center Newsletter: Issue 2 Spring 2014

Health Issue 2 Spring 2014 The Health and Wellness Center Promoting a Healthy Hostos through Awareness, Activity, and Advocacy.

Inside this Issue A Message from the Director ………….......2 Seasonal Allergies What You Need to Know……...…...……………………...…..3 Prevention Versus Treatment……...…….…4 Circuit Training …………………...……….5

The Health and Wellness Center would like to invite all interested students, faculty, and staff to submit contributions to the new health and wellness newsletter. Please email Ursula Sanders at usanders@hostos.cuny.edu, call (718)518-6559, or drop by the ESP office at C-374. We look forward to your submissions!

DoVE essay contest ...........................................6 Stress: What is it? How does it happen?

How can you manage it………….………..…7 Beauty on a Budget ……………...………..…8 Facts on Alzheimer’s ……………...……..…..9 Health and Wellness Update…………….….10

Wellness NEWS

Hostos Community College’s Health and Wellness Center Newsletter

Congratulations…………………..………….11

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A Message From The Director As the spring semester progresses and various deadlines approach, it becomes even more necessary for Hostos students to effectively manage their time. Many students work and have families to care for making time management very crucial to their success and happiness. Therefore, I have included some tips for effective time management from The College De-Stress Handbook by Jeff Goelitz and Robert A Rees, PHD, 2011. Feel free to add them to your repertoire of time management strategies. Also, remember that different strategies work for different people, so try them all and keep only what works well for you.

Time Management Tips Plan Well Write out a schedule of your daily activities (even on the weekends). This can help you stay focused and organized. Remember to be specific when planning. The more specific, the more likely you are to follow the plan. For example, “Monday at 11 A.M. study Bio 110 chapter 5 pgs. 55 -70.

Say “No” It’s such a small word, yet it can be very difficult to say.

Especially when you get invited to fun activities, or a family member asks for help. Remember, your role as a College Student can be very time consuming and is extremely valuable. So saying “no” in a nice way can really help you stay focused on your academic goals. Respond saying, “I would love to help or join you guys, but I have to finish my paper. Let’s plan something for Saturday when I am free.”

Source http://journeytomyselfbook Choose the right study environment We all know that studying at home can be very distracting. The bed, TV, internet, family, friends, etc. are all distractors and can lead to procrastination. Choose a quiet location like the Hostos Library. Shut off the phone.

Yes, I said shut off the phone. As difficult as that sounds, it will help you reduce distractions. If you don’t do well with quiet, put on your headphones, play some music, and head to the Library.

Prioritize and Re-Prioritize Create your list of priorities from the most important to the least important for the day, week or month. Always set additional time for the unexpected. We all know that life can be unpredictable, so we must be flexible and ready to reprioritize as needed. Events like the train delay, family emergency, misplaced keys, and falling in and out of love can throw a wrench in our perfectly planned day. Learn how to ride the waves; use the support around you to weather the storm.

Keep yourself fit to learn Eat healthy meals, especially breakfast. A healthy breakfast is an excellent way to provide fuel to the brain and ensure functioning at full capacity. Would you go on a long drive with an empty tank of gas? The same idea applies to brain functioning. Exercising regularly is another great way to improve your brain functioning. Exercise also helps reduce stress levels and improve concentration. So I invite you all to strive to live a well-balanced lifestyle, spiritually, physically and emotionally. Feel free to stop by our office (C-330) if you need additional guidance; we are glad to assist you in achieving that balance.

Best Regards, Fabián Wander, LMSW Director of the Health and Wellness Center Promoting a Healthy Hostos community through Awareness, Activity and Advocacy.

2 Source http://debianist.com/

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Tips From The Nurses Seasonal Allergies What You Need to Know

By Nurse Maria Vasquez

Here are some tips to minimize pollen exposure:  Keep windows closed to prevent pollen from A seasonal allergy is an allergic reaction to a trigger that is typically only present for part of the year, such as spring or fall. This type of allergy refers to a pollen allergy, such as trees, weeds and grasses. Perennial allergies, on the other hand, are usually present year-round, and include allergens such as pet dander and house dust mites. Molds can be a seasonal or perennial allergy trigger.

Symptoms of seasonal allergies include nasal congestion, runny nose, post nasal drip and sneezing. Itching, especially of the eyes, nose, and sometimes the ears and throat is a common feature of allergies.

Allergy symptoms may last for as long as the trigger is present. For example, pollen allergies, may last for an entire season and pet allergies last for the entire time the person is exposed to the particular animal.

Pollens are tiny, egg-shaped powdery grains released from flowering plants, which are carried by the wind or insects and serve to cross-pollinate other plants of the same type for reproductive purposes. When pollen is present in the air, it can land in a person’s eyes, nose, lungs and skin to set up an allergic reaction. Symptoms may include: allergic rhinitis (hay fever) allergic conjunctivitis (eye allergies) and allergic asthma.

Pollens that are spread by the wind are usually the main cause of seasonal allergies, while pollens that rely on insects (such as the honeybee) to be carried to other plants are not. Most plants with bright, vibrant flowers (such as roses) are insectpollinated and do not generally cause seasonal allergies since their pollen is not usually present in the air.

     

drifting into your home.

Minimize early morning activity when pollen is usually emitted (between 5-10 A.M.).

Keep your car windows closed when traveling.

Stay indoors when the pollen count is reported to be high, and on windy days when pollen may be present in the air in higher amounts.

Take a vacation during the height of the pollen season to an area with less pollen, such as the beach or sea.

Avoid mowing the lawn and freshly cut grass.

Machine-dry bedding and clothing. Pollen may collect in laundry if it is hung outside to dry.

Also, remember that the only true way to determine if a person has allergies, is to perform allergy testing. Consult with your primary care if you have any of these symptoms.

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Source: American Academy of Allergy, Asthma and Immunology http://www.aaai.or/patients/publicedmat/tips/outdoorallergens.stm

3 Source http://seattleallergynaturalsolutions.com/

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By Ursula Sanders M.S.Ed

Today, in America the healthcare model utilized is the treatment model. This basically means that the healthcare system is designed to treat illness and disease rather than prevent them. When patients go to the doctor for routine visits it’s rare that prevention talk occurs. Usually, focus is placed on preexisting health issues and new ones that have recently developed.

Therefore, it is up to the individual to be more involved with prevention. For this reason, I have included four effective strategies for staying as healthy as possible.

1- Exercise Exercise prevents a long list of diseases that can cause chronic or severe illness, disability, and even death.

Included are illnesses like cancer, heart disease, stroke, high blood pressure, vascular disease, diabetes, obesity, and osteoporosis. Exercise also prevents mental health illness and disease disorders like depression, anxiety, and stress. While some of these disease processes can be reversed with exercise and healthy life-style, some cannot. Preventing them from starting is the goal.

2- Not Smoking Smoking contributes to the development of chronic diseases, notably cancer, heart disease, high blood pressure, high cholesterol, diabetes, and asthma. Smoking lowers immunity, making you more likely to get bronchitis, colds, and other infections. It also interferes with breathing by causing wheezing and asthma, causes snoring and sleep apnea, and impairs fine motor skills.

3- See Your Doctor Doctors and health professionals are trained to recognize, treat, and prevent illness, following their advice is recommended. Each person has different risks of diseases based on genetics and other health history; therefore health recommendations can be slightly different for each individual. Often, doctors will rush through visits. Be proactive; slow them down if they are not discussing prevention and a healthy lifestyle. Also, have all medical testing and additional follow ups that they recommend; early detection is the next best thing to prevention.

4- Disease Prevention Through Nutrition The Dietary Guidelines for Americans, published in 2010by the United States Department of Agricuture (USDA), contains guidelines for healthy diets based upon review of scientific studies.

Prevention

These guidelines recommend that a healthy diet for people above age 2 should: · · ·

balance calories with physical activity to manage weight. consume more of certain foods and nutrients such as fruits, vegetables, whole grains, fat-free and lowfat dairy products, and seafood. consume fewer foods with sodium (salt), saturated fats, trans fats, cholesterol, added sugars, and refined grains.

Eating a diet rich in fruits and vegetables, and moderate in everything else has been consistently found to be most beneficial. A general rule is that the darker the color of the fruit or vegetable, the more nutritional value it has. In addition, fruits and vegetables contain cancerfighting chemical groups called phytochemicals and antioxidants. Antioxidants are substances or nutrients in our foods that can prevent or slow the oxidative damage to your body. When body cells use oxygen, they naturally produce free radicals (by-products) which can cause damage. Antioxidants prevent and repair damage done by these free radicals. Development of health problems such as heart disease, macular degeneration, diabetes, cancer, etc. are all linked to oxidative damage.

Phytochemicals are non-nutritive plant chemicals that have disease prevention and cell protection properties. Phytochemicals protect and prevent disease through antioxidant and hormonal actions, stimulation of enzyme action, cancer cell DNA replication interference, anti-bacterial effects, and physical action that prevents pathogens from entering human cell walls. Many foods that are considered as healthy due to nutrient content also contain antioxidants and/or phytochemicals. Some of the most beneficial foods, include tomatoes, broccoli, garlic, tea, berries, and nuts. In addition , they can be found in grain products, beans, green leafy vegetables and brightly colored fruits and vegetables.

Basically, focusing on prevention means living an overall healthy lifestyle. Incorporating these tips into your routine will help you achieve optimal health and well-being in addition to preventing numerous diseases and adverse health conditions.

For more information on prevention look out for the upcoming prevention pamphlet..

Sources: www.weber.edu and www.familyeducation.com

VS

Treatment

Which Will You Choose?

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Source www.bodybuilding.com

By Ray Cartagena IV Where is spring? It seems like this year Mother Nature will forgo spring and jump right into summer. With that said we all know, or should know that summer bodies are made in the winter. Let’s take advantage of our “extended” winter. Many students come up to me and ask me about strength training routines. While, there are different routines for different goals, knowing the fundamentals will help springboard any beginner.

I personally like to suggest circuit training. Circuit training provides a way to improve your muscular strength and cardiovascular fitness simultaneously. A circuit is a series of exercises you perform with little rest in between. If you do resistance exercises in your circuit, the activities themselves help strengthen your muscles. By doing the exercises consecutively, you keep your heart rate up which improves your aerobic fitness and burns more calories than standard resistance training.

This is a beginner routine that both sexes can use. You’re bound to see results if followed 3 to 4 times a week.

Weight Machine Circuit The following routine is done in 25 “rep” increments, 1 set =25 reps. Chose a weigh that will start to feel heavy beyond your 15th “rep”, this is called muscle fatigue. Do all the machines one after another without stopping. This the “cardio” part of this routine. Circuit 50 is when you go at it twice. Once you are ready you can challenge yourself to go around 4 TIMES! That is circuit 100. Remember, you will build strength and burn fat at the same time doing this routine.

Upper Body

Lower Body

www.scienceclarified.com/photos/

www.scienceclarified.com

Chest Press Seated Row Overhead Press Lat Pull Down Bicep Curl Triceps Extension

Leg Extension Leg Press or Hack squat Hamstring Curl Calve raises Abs crunch Thigh Adduction and Abduction

The Hostos Weight Room has all the machines you need to complete this circuit.

If you need a demonstration on how to use the equipment please see the weight room staff on duty.

Remember, you get out what you put in. Now go get your summer body!

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Source http://comps.gograph.com/stress

By Jessica Lappe MS ATC/L, PES

Stress- just the word alone can make you nervous. Everyone feels stressed from time to time and everyone deals with stress differently. A situation that may seem stressful to you may not be stressful to someone else. It is important that you learn what your stress limit is and how to manage it to avoid serious health effects.

Stress is a normal physical response to events that make you feel threatened or upset your balance in some way. Stress is the body’s way of protecting you.

When you sense danger, real or imagined, the body’s defenses kick in to high gear in a rapid, automatic process called the “fight or flight” reaction. The “fight or flight” reaction gives our body increased strength and speed in anticipation of fighting or running. It does this by temporarily increasing blood flow to our muscles and moving blood away from our digestive organs. When the situation is life or death, this type of intense stress is good for the body. Unfortunately, the body is unable to tell the difference between life threatening and other stressful situations, so it can end up in a constant state of “fight or flight” during stressful conditions. Prolonged exposure to stress can bring about many high risk signs and symptoms. These signs and symptoms can be emotional, cognitive (brain), physical, and/or behavioral.

Emotionally the person may experience numerous negative emotions. Cognitively there can be memory loss and poor judgment. Physically the person may experience dizziness, pains, rapid heartbeat, diarrhea, nausea, and more. Behavioral issues that can arise are change in eating and sleeping patterns, isolation, procrastination, and more. Start to become aware of your body and its reaction to stressful situations.

In addition to symptoms, there are triggers that lead to excessive stress. Stress is either brought on externally (from an outside source) or internally (from an inside source). External stressors are major life changes, school or work, relationship difficulties, financial problems, and family. Internal stressors are chronic worrying, negativity, perfectionism, and inability to change.

Learning to cope in a healthy way to these triggers will help lessen your stress levels.

Since everyone deals with stress differently there is no “one size fits all” solution. No single method works for everyone or in every situation. Experimenting

with different techniques and strategies will help you determine what works best for you. The goal is to find a technique that makes you feel calm and in control. Managing stress is all about taking charge of your emotions, your thoughts, your schedule, your environment, and the way you deal with problems. Stress management is changing the situation when you can, changing your reaction when you can’t change the situation, taking care of yourself, and making time for rest and relaxation. An easy way to manage stress is to remember the four A’s: avoid, alter, adapt, and accept as follows:  Avoid unnecessary stress. Not all stress can be avoided, but learning to say “no”, avoiding procrastination, and staying away from people that stress you out, will greatly minimize the stress in your life.  Alter the situation. Be more assertive and deal with problems as they occur. Be more willing to compromise and try to meet others half way.  Adapt to the stressor. Think about changing yourself when you can’t change the situation. Try to focus on the positive things in your life. If you are stressed about a paper, try to focus on the aspects of the class that you enjoy. Try looking at the bigger picture.  Accept the things you can’t change. Look to accept the inevitable rather than trying to change it making it even more stressful. Try to accept that no one, including you, is ever perfect.

Another way to cope with stress is to strengthen your physical health. Do this by setting aside relaxation time.

Use techniques such as yoga, meditation, and deep breathing to put the body in a state of relaxation and alleviate stress. Exercising regularly dramatically reduces and prevents the negative effects of stress by releasing tension.

Eating a healthy diet boosts your immunity so that you can fight off stress symptoms. Finally, getting a good night’s sleep will start your day on the right foot and decrease irritability. It is suggested that the average person requires 7-9 hours of sleep per night.

These techniques will make a dramatic difference in the way you handle stress. If you need help with stress reduction or want to learn more about these techniques, please stop by room C-375. Source: www.helpguide.org 7

By @MzGlamourAddict Hey Glamouristas! Spring is in the air, it’s time to shed the dark colors of winter past, and get out fun filled expressive spring colors. One can draw inspiration from all areas of fashion & makeup this spring season, then make it your own.

This season’s hottest spring fashion trend color is mustard yellow; it is a must to add into your wardrobe. Now, I know that for some it can seem overwhelming or flat out inconceivable, but there are several ways you can add color without overwhelming yourself or your budget. For the women, simple additions such as a scarf (below left) can make a dramatic difference in the appearance of an outfit.

On the other hand, if you are more free spirited and love bold statements then you would be more inclined to add dramatic pops of mustard yellow into your wardrobe (below). Using accessories is also an inexpensive way to add color as well.

Beauty Alert!

I’d like to start by saying that knowledge is never mine to keep, and I’m always willing to share what I know with you. And, what I know is that when it comes to makeup, this season is all about vibrant bright eye shadows. The best colors can be found in your local drugstores at affordable prices and are therefore highly sought after. NYC Cosmetics brand is exactly what you need for this spring.

Recently, I was pleasantly surprised when conducting a beauty review on NYC Cosmetics Limited Edition Palettes Collection. Each palette was hard to come by, but worth the hunt. The palettes contain vividly pigmented hues, are not chalky when applied, and last a long time. The quality is insane, and if it’s color you seek, it’s color you get! So, what more can you ask for at the budget conscious price of $4.99 each.

Let’s not forget the Men… Just like the ladies most men have their stance on colors.

Battles have been fought and won over what colors a man can and cannot wear. However, men also have a flare for spring color and do not want to feel overwhelmed. Luckily this season’s trend is universal.

Small colorful additions can be made to a man’s wardrobe and worn along with some black. This has the affect of subduing brighter colors minimizing their over powering affects . A man can always add a little color and still be masculine yet trendy this season (see left).

Source http://1.bp.blogspot.com/

I am a true believer in being a #beautyonabudget and love knowing that I don't have to break my bank to acquire a fab look.

For more information and a demonstration using the NYC Cosmetics Limited Edition Palettes Collection tune in to my YouTube Channel, http://bit.ly/ MzGlamourAddict .

In the mean time, if you see these palettes I advise you to grab them while you can; once they’re gone, it's over.

Until the next edition of Hostos Health and Wellness News, remember that you are the brand that is being advertised, so always make sure that you advertise yourself correctly!

If feeling more on the Photo Credit i983.photobucket.com bold side of color, a guy can totally play this up with another vibrant color such as royal blue and still tone it down by adding a dark color tie or neutral bag (see right).

8 Photo Credit: lookbook.nu/look/4812261

By Nurse Alejandrina Pena

Source http://www.examiner.com/article

We all have parents and grandparents for whom our concerns grow as they age and exhibit decline in various aspects of health. One aspect of great concern is mental health. Alzheimer’s disease affects mental health and over time causes a total decline in other aspects of health.

What is Alzheimer’s disease?

Alzheimer’s disease is an irreversible, progressive brain disease that slowly destroys memory and thinking skills, and eventually the ability to function daily. In most people with Alzheimer’s symptoms first appear after age 60. Alzheimer’s is the most common cause of Dementia among older people. Alzheimer’s disease is named after Dr. Alois Alzheimerm, the man who discovered it in 1906. Although scientists still don’t know how the Alzheimer’s disease process begins, it’s likely that damage to the brain starts a decade or more before problems become evident.

During the preclinical stage of Alzheimer’s disease, people are symptom free, but changes are taking place in the brain. Abnormal deposits of proteins form plaques and tangles throughout the brain, and oncehealthy neurons (brain cells) begin to work less efficiently. Over time, neurons lose their functionality and die. Eventually, damage spreads to a nearby structure in the brain called the hippocampus. As more neurons die, brain regions begin to shrink. By the final stage, damage is widespread, and brain tissue has shrunk significantly.

Very Early Signs and Symptoms Memory problems are typically one of the first warning signs of cognitive loss of Alzheimer’s disease. A decline in other aspects of cognition, vision/spatial issues and impaired reasoning may also signal the very early stages of Alzheimer’s disease.

Mild Alzheimer’s disease As Alzheimer’s disease progresses, memory loss worsens, and changes in other cognitive abilities are evident. Problems can include, for example, getting lost, trouble handling money and repeating questions, taking longer to complete daily tasks, poor judgment, and having mood and personality changes. People are often diagnosed at this stage.

Moderate Alzheimer’s disease In this stage, damage occurs in areas of the brain that control language, reasoning, sensory processing and conscious thought. Memory loss and confusion grow worse, and problems recognizing family and friends

begin. They may be unable to learn new things, carry out multiple step tasks (getting dressed), or cope with new situations. They may hallucinate, have delusions and paranoia, and behave impulsively.

Severe Alzheimer’s disease By the final stage, plaques and tangles have spread through the brain, and brain tissue has shrunk significantly.

People with severe Alzheimer’s cannot communicate and are completely dependent on others for their care. Near the end, the person may be in bed most or all of the time as the body shuts down.

What Causes Alzheimer’s Scientists don’t yet fully understand what causes Alzheimer’s, but it is clear that it develops because of a complex series of events in the brain over a long period of time.

It is likely that the causes include some environmental, lifestyles and genetic factors.

Diagnosis Alzheimer’s disease is usually diagnosed based on the person’s history, and observations of the person’s behaviors.

Also, presence of characteristic neurological and neuropsychological features and the absence of other conditions. Advanced medical imaging (CT, MRI, SPECT, and PET) scans can be used to help exclude other cerebral disease or subtypes of dementia. Alzheimer’s disease can be definitively diagnosed only after death, by linking clinical measures with an examination of the brain tissue and pathology in an autopsy.

Treatment Focusing on several different aspects to maintain the person’s mental function, managing behavioral symptoms, and slowing or delaying the symptoms of disease.

Supporting Families and Caregivers Caring for a person with Alzheimer’s disease can have high physical, emotional, and financial costs. The demands of day-to-day care, changing family roles, and difficult decisions about placement in a care facility can be hard to handle. Becoming well- informed about the disease is one important long-term strategy. Programs that teach families about the various stages of Alzheimer’s and about flexible and practical strategies for dealing with difficult caregiving situations provide vital help to those who care for people with Alzheimer’s .

Developing good coping skills and a strong support network of family and friends are also important ways that caregivers can help themselves handle the stresses of caring for a loved one with Alzheimer’s disease. Staying physically active also provides physical and emotional benefits. Participating in a support group is a critical lifeline, as well. Keep this in mind, and in the event that a family member is diagnosed with Alzheimer’s disease you will have some understanding of what is happening to your loved one.

Source www.nia.nih.gov/alzheimers/publications/alzheimers-

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This semester students have engaged in zumba class led by instructor Ruddy Santos and yoga class with instructor Jon Witt. In addition, they have enjoyed learning to dance salsa with Emmanuel Ramirez. Other students have opted for the nutritional knowledge provided by Professor Iris Mercado’s Healthy Weight Management Group. In April the Walking Group was started by Jessica Lappe, our new Wellness Specialist. We would like to thank all of the students who participated in this semester’s activities; your enthusiasm is greatly appreciated. The Health and Wellness Team would also like to thank the instructors for their tireless efforts which have made these classes very popular among Hostos students. Healthy Weight Management Group participants please pick up pedometers at C-375.

Last month, the Hostos Health and Wellness Festival was a great hit!

Students, faculty, and staff were able to receive vast amounts of information regarding all aspects of health and wellness. In addition, there were health screenings including mammograms, cholesterol, glucose, and blood pressure tests, as well as stress and anxiety evaluations. Students, faculty , and staff participated in Reiki healing and massage therapy sessions. La Canasta and Corbin Hills discussed nutrition and local access to fresh produce. Students, faculty, and staff members were able to sign up for their produce delivery programs. La Canasta began deliveries to Hostos on 4/10/14 and will continue spring deliveries until 6/4/14. Thanks to all participants and facilitators of the 2014 Hostos Health and Wellness Festival! We hope to see you there next year!

The Empowering Student Parents and Domestic Violence Empowerment Programs would also like thank the students, faculty and staff who participated in this semester’s activities which included:     

Domestic Violence on Canvas Workshop on Stalking Parenting Focus Groups The Nutrition Tour Female Self-Defense Seminar

As the semester comes to a close, we would like to thank you for participating and encourage you to share what you have learned from our Health and Wellness programming with others in your life. Also, be on the look out for our flyers detailing summer activities! Lastly, remember to have a safe, fun summer!

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