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Alex Broshious Graduate Resident Director, ď‚— Miami University

Jonathan Lee Interim First Year Adviser, ď‚– Miami University


 Participants

will gain a cursory education on the benefits of sleep, healthy diet, and exercise.  Participants will leave with program ideas concerning sleep, healthy diet, and exercise.  Participants will understand the connection between personal health and academic success.  Participants will learn to distinguish between health facts and myths.


 Current

belief

o Sleeping 1-2 hours less than last generation o Students don’t get enough sleep • Lack of parental guidance • Believed lack of time

 Media

attention

o Plethora of articles/news reports/etc. o CDC calls it a “public epidemic” • (CDC, 2013)


 Lack

of sleep leads to:

o Increased tension o Irritability o Depression o Confusion o Lower life satisfaction o Difficulty in concentration o Lower academic performance • (CDC, 2013)


 College-age

students need 7-9.5 hours  43.7% “nodding off” within the last month o 5% “nodding off” while driving

 REM

sleep leads to better recollection

o REM sleep after study increased performance o Women had a higher difficulty sleeping

• Buboltz, W. C., Brown, F., & Soper, B. (2001).


Know the signs of poor sleeping habits – Insomnia, Narcolepsy, RLS, Seep apnea, etc.

Practice good “sleep hygiene” – Create a sleep schedule – Sleep in a quiet, dark, and relaxing environment. – Use bed only for sleeping – Remove all TVs, computers, etc. from the bedroom. – Avoid large meals before bedtime. - American Academy of Sleep Medicine (2007)


 Stress

relief program

o Incorporate information about sleep o Brochures featuring tips for “sleep hygiene”

 Create

time-management schedules


•Generally

thought Americans don’t get enough exercise due to: -Sedentary lifestyles -Increased technology -Busy schedules -Gyms can be intimidating


Increases energy - College students reported less lethargy after beginning exercising (Puetz, Flowers, & O’Connor, 2008)

Improves ability to learn - Increases plasticity of brain’s hippocampus, where learning and memory formation occur (Chaddock et al., 2010; Mustroph et al., 2012)


ď‚˜ Maintain awareness of your BMI o Calculation tool can be found at:

http://www.cdc.gov/healthyweight/

ď‚˜ Add exercise to your daily life o Walk to class instead of taking the bus o Schedule at least 30 minutes 2-3 days a week o Join an intramural sport o Find a partner to maintain accountability


 Educate

students on exercise benefits  Create individualized workout plan o Undergraduate kinesiology majors

 Distribute

generic workout plans

o See sheet provided

 Check

recreational center for more info


 Legs-Squats/Deadlifts/Leg

Press/Lunges  Push-Bench Press/Chest Press/Pushups  Pull-Rows/Pull ups/Chin ups  Core-Reverse crunches/Knee Raises  Cardio-Running/Swimming/Biking/Etc. o For explanations/videos of these exercises: • http://www.exrx.net/


Diet issues and obesity linked to: - Sedentary lifestyles - Busy schedules - Popularity of processed and “fast foods”


•

Directly related to importance of sleep and exercise - Provides fuel and energy - Helps body maintain health and regulation

•

Improves ability to learn - High-fat diets reduce brain functioning

(Greenwood & Winocur, 2005; Heyward et al., 2012)


Nutritional Consultants ▫ Undergraduate nutrition students  Create nutrition schedule/calorie counter

Caloric Chart Examples ▫ Do you know what you’re eating? ▫ Most schools provide dining hall nutrition information

Online Resources ▫ BMI/weight calculators http://www.diet.com/diet-plan/meal-plans/1500-calorie-college-meal-plansample ▫ http://www.mensfitness.com//nutrition/what-to-eat/fat-to-fit-diet-plan ▫


Alex Broshious Broshira@miamioh.e du

Jonathan Lee Leeje@miamioh.edu


• •

• •

American Academy of Sleep Medicine. (November 30, 2007). American Academy of Sleep Medicine. In www.aasmnet.org. Retrieved March 28th, 2013, from http://www.aasmnet.org/articles.aspx?id=659. Buboltz, W. C., Brown, F., & Soper, B. (2001). Sleep habits and patterns of college students: a preliminary study. Journal of American college health J of ACH, 50(3), 131-135. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/11765249 Center for Disease Control. (March 14th, 2013). Centers for Disease Control and Prevention. In CDC. Retrieved March 28th, 2013, from http://www.cdc.gov/features/sleep/ Chaddock, L., Erickson, K.I., Prakash, R.S., Kim, J.S., Voss, M.W. Vanpatter, M., Pontifex, M.B., Raine, L.B., Konkel, A., Hillman, C.H., Cohen, N.J., & Kramer, A.F. (2010) A neuroimaging investigation of the association between aerobic fitness, hippocampal volume, and memory performance in preadolescent children. Brain Research 1358: 172-183. Greenwood, C.E., Winocur, G. (2005). High-fat diets, insulin resistance and declining cognitive function. Neurobiology of Aging 26: 42-45. Heyward, F.D., Walton, R.G., Carle, M.S., Coleman, M.A., Garvey, W.T. & Sweatt, J.D. (2012). Adult mice maintained on a high-fat diet exhibit object location memory deficits and reduced hippocampal SIRT1 gene expression. Neurobiology of Learn and Memory 98: 25-32. Mustroph, M.L., Chen, S., Desai, S.C., Cay, E.B., DeYoung, E.K., & Rhodes, J.S. (2012). Aerobic exercise is the critical variable in an enriched environment that increases hippocampal neurogenesis and water maze learning in male C57BL/6J mice. Neuroscience 219: 62-71. Puetz, T.W., Flowers, S.S., & O’Connor, P.J. (2008). A randomized controlled trial of the effect of aerobic exercise training on feelings of energy and fatigue in sedentary young adults with persistent fatigue. Psychotherapy and Pyschosomatics 77: 167-174.

From Calorie Counting to Counting Sheep  

A presentation given at OCPA and ACPA in 2014 by R. Alexander Broshious and Jonathan Lee. Masters students in Oxord, Ohio

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