Issuu

Monday, April 13, 2015

Volume 99 Issue 50

College Health Edition

Photo illustration by Aaron J. Stewart

CREDITS

Page 2 | Monday, April 13, 2015

MEET THE STAFF OF SPRING 2015 SPECIAL EDITION

Letter from the

EDITORS & STAFF

EDITORS So many things can cloud our mind during college—exams, studying, hooking up, relationships, body image, roommate problems, Taco Bell—and we sometimes forget the main reason we are here. We are here because we all matter and we have a signiﬁcant purpose: to graduate and do great things thereafter. In between this mix, we somehow experience the unexpected, whether it be falling in love, making friends for life, hitting rock bottom or reaching a weight goal. And in the plethora of all things college, health is the one thing that can keeps us going when the days become long and stressful and negativity challenges us to a neverending battle. In this 2015 special edition for The Student Printz, the editorial staff, writers and photographers aspired to give students something different to consume for their daily news content this week. We wanted to begin the discussion about the major health struggles that affect a student’s college life and issues that are not normally talked about, such as sex, suicide and binge gyming. Whether it be someone battling depression or learning ways to eat healthier, this edition offers an inside look into how one can deal with these issues that hinder one’s ability to achieve his or her best self. -Printz editorial staff

Aaron J. Stewart

Brandon Allen

aaron.stewart@eagles.usm.edu

brandon.allen@eagles.usm.edu

Photo Illustrator

Printz Reporter

Lindsey Kelley Printz Reporter

lindsey.kelley@eagles.usm.edu

Karyn Lewis

Emma Reeves

karyn.lewis@eagles.usm.edu

emma.reeves@eagles.usm.edu

Printz Reporter

Andrew Dutton Printz Reporter

andrew.dutton@eagles.usm.edu

Editorial Policy

The views represented in The Student Printz’s columns and editorials do not necessarily represent those of the faculty, staff, or administration of The University of Southern Mississippi. We welcome letters to the editor representing similar and contrasting opinions. To be eligible for publication, all submissions must include name, class distinction, major, phone number, and email address. Submissions should be emailed to printzeditors@gmail. com by 5 p.m. Friday. Please limit them to 500 words or less. The Student Printz reserves the right to refuse publication or edit any material on the basis of clarity, space, or journalistic ethics.

Opinions

Expressed in The Student Printz are those of the writer and not necessarily those of The Student Printz, its publication manager, USM, the Board of Trustees of State Institutions of Higher Learning or the USM Board of Student Publications.

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HEALTH EDITION

I don’t think people understand how stressful it is to explain what’s going on in your head when you don’t even understand it yourself.

MENTAL

- ANONYMOUS

No need to deal with depression solo Yolanda Cruz Copy Editor

Many people experience the ﬁrst symptoms of depression during their college years, according to the National Institute of Mental Health. Unfortunately, many college students who have depression do not get the help they need. They may not know where to go for help or believe that treatment will not help. Others do not get help because they think

irrational thinking, problems with sleeping and eating, both too much and too little, problems with self-esteem and exhaustion.” Students should also be aware that depression could happen to anyone, from freshmen to graduate students and anyone in between. Depression does not discriminate. Taylor Provencher, a junior political science and Spanish double major, was not diagnosed until a few months ago.

though. I didn’t really know what depression meant. Would I be on medicine forever? Would people think I should be locked in an insane asylum? Would medicine help or make it worse?” However, Provencher has been able to rely on those close to her for support. “When I notice myself starting to hit a low point, I do things to make myself happy,” she said. “I go out with friends or I give myself a spa day. Sometimes,

Depression is a common occurrence among college students, although many do not seek the help they need or they feel uncomfortable seeking mental health care. Sometimes, the symptoms you feel are more than just college stress. Talk to someone. Kara Davidson/Printz

their symptoms are just part of the typical stress of college, or they worry about being judged if they seek mental health care. According to the Depression and Bipolar Support Alliance, depression affects approximately 14.8 million American adults in a given year, and as many as 1 in 8 adolescents have clinical depression. But how can a person tell if he or she has depression or is simply just down in the dumps? “One of the key symptoms is negative thoughts,” said Michelle Howard, who works in Student Counseling Services. “If you see everything in white and black, just good and bad, that’s another sign of depression. Others are

“It was a mix of a lot of feelings, but the greatest thing I’ve learned after being diagnosed is empathy for myself and others,” Provencher said. “We’re all human beings and it’s OK to help one another out during hard times.” The news of her diagnosis was a mixed bag of emotions for Provencher. “In one sense I felt relieved because everything made sense after that,” she said. “I wasn’t a terrible person for being sad and upset all of the time. I wasn’t a bad person for being sad even when friends and family did nice stuff for me. I was just someone dealing with an illness that overwhelmed me. At the same time I was terriﬁed

though, I don’t even notice I’m hitting a low point and that’s when it is very important for my friends to be there for me and to help bring me back up. I may not have many friends but those (who) are close to me are very important. I don’t know where I would be without them.” Many people who suffer from depression are scared of the stigma that comes along with it. Many people who do not have depression do not understand it, and think the person should just learn to cheer up. However, the best way to understand depression is to talk about it, according to Howard. The campus offers multiple

resources for people who might be dealing with depression. Not only is there Student Counseling Services, but there is also the CARES program. CARES stands for Campus Action Referral and Evaluation System, and open to students with mental health and behavioral issues as well as

faculty and staff who want to help and understand these problems. The best way to deal with depression, whether diagnosed or not, is to talk to someone trusted about it. For more information about Student Counseling Services or CARES, visit the USM website.

MENTAL

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Suicide not the only way out Yolanda Cruz Copy Editor

Suicide is the second leading cause of death for collegeaged students, according to the American Foundation for Suicide Prevention, and it is 100 percent preventable. College is arguably one of the most stressful times in a person’s life. With everything that piles onto a person with getting good grades, maintaining a job for financial support, commitment to extracurricular activities and worrying about what will come after school is over, it is a lot for a person to handle on his or her own. Some people might feel like they cannot handle it and they have no way out except one, but suicide is not the way. Many people have the idea that suicide is a selfish act. The person who does it is not thinking about the impact it has on anyone else. The people left behind were not considered. In reality, things are not that simple. Many times people have tried different ways to feel better before suicide. This is exactly how Mathew Coleman, a senior entertainment industry management major, felt when he contemplated and attempted suicide. “I was at a point where I just

couldn’t envision a future for myself,” he said. “Eventually, I would just daydream about killing myself. I tried at 16. I just felt trapped and my family

you want to be remembered? At this age, we still have a lot of life ahead of us.” Paul Linden, an associate professor in the School of

losing a family member,” Linden said. “I’m the youngest child of seven, so Sean was almost like a younger brother to me. He really looked up to me, like a

I thought of the people I would hurt, about the life I’d miss out on. Is that really how you want to be remembered? At this age, we still have a lot of life ahead of us. - MATHEW COLEMAN, A SENIOR ENTERTAINMENT INDUSTRY MANAGEMENT MAJOR

wouldn’t listen to me.” Looking back now, Coleman is glad he did not go through with it. “I thought of the people I would hurt, about the life I’d miss out on,” he said. “Is that really how

Mass Communication and Journalism, has had personal experience with losing someone too young. Linden’s former band mate, Sean Costello, died of an overdose at the age of 29. “In a way it was harder than

mentor.” Linden looked back and remembered what he felt when he learned of Costello’s passing. “It was like this bomb of sadness went off,” he said.

“There was disbelief, anguish (and) profound loss, and it became anger pretty soon after that. He still had so much left to say as an artist.” Linden summed up the feelings of a lot of people who know someone who passed too young, especially because of suicide. “This didn’t have to happen,” he said. Even though some consider those who commit suicide to be selfish, Coleman wanted to remind people that a person only lets so many things out into the open. “You can’t just look at a person and know all of the things that they are going through,” he said. “You have no idea how much of a battle that person is going through.” For anyone who thinks he or she might be having suicidal thoughts, there is help. The Student Counseling Services, located in KennardWashington Hall, offers six free sessions a semester with trained professionals. National Suicide Prevention Lifeline is 1.800.273.8255 and is available 24/7 with volunteers who speak English as well as Spanish. Just remember, it always gets better. Even if it gets bad again, it will always get better.

Conquer stressful college anxiety Brandon Allen Printz Reporter

You are up at 10 p.m. at your desk, poring over hastily scrawled notes from a lecture you were admittedly not quite paying attention to. There is an alarm on your desk ready to wake you up bright and early, but you are still experiencing thoughts of uncertainty and a particular unwillingness to believe you will perform well on your test tomorrow. You even experience a physical symptom in that you can’t

stop shaking in anticipatory dread. If such thoughts and even physical symptoms are a consistent occurrence, you may be experiencing trouble with a rather well-known concept called anxiety. Anxiety, as deﬁned by the American Psychological Association, is “an emotion characterized by feelings of tension, worried thoughts and physical changes like increased blood pressure.” It is probably not hard to at least develop from that deﬁnition the thought that college students

who experience the continued stress of classes might eventually start to show cracks in their composure or emotional fortitude. To say these problems can be particularly troublesome when you are just attempting to prepare for an upcoming test or ﬁnal is true, but they are certainly not insurmountable. At times, anxiety can be very justiﬁed, but should you let it adversely affect performance in school or at work? Many would agree that they generally do not

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want such feelings negatively impacting their personal or professional lives. Luckily, there are a number of ways to deal with anxiety, whether they be self-coping strategies or looking for help from a trusted friend or professional. “I have a system where whenever I’m feeling anxious, I will go for a run,” said Kate Dearman, a senior double major in public relations and photojournalism. “I also focus more on artistic pursuits, and use a journal to write down my feelings and relate them to the facts that create those feelings.” Though anxiety may affect many students and people, it is very possible to personalize your own strategies in a manner that best ﬁts and is most effective for yourself. “What I like to do is prioritize the things I’m anxious about,” said Nicolas Kubicki, a sophomore news editorial journalism major. “I also prioritize what things I feel are most important and just regulate how I feel based on that.”= Something important to realize when discussing anxiety is that it is not necessarily an abnormal reaction to a continued state of distress. Many individuals will experience some form of anxiety at some point in their lives. There

are many real life examples in which a response of anxiety is quite appropriate, but at times such feelings may begin to have a detrimental effect. There are many helpful general responses an individual can take to combat these feelings. At times, it is appropriate to take a break, relax and entertain yourself with your hobbies. The Anxiety and Depression Association of America recommends such activities as keeping your body in shape, taking deep breaths to calm yourself and talking to someone you trust about your current feelings. If you feel that your anxiety is beginning to develop into a more severe problem, it is not an obstacle you have to face alone. USM has free counseling services which are available to students in order to promote helpful coping strategies and to provide ears to listen to anyone who feels they need counseling. If you need assistance with your anxiety and believe you need counseling, Student Counseling Services can be reached at 601.266.4829. You can also check their website for staff names and emails. Remember that no matter what, you are not alone in your struggles.

Page 5 | Monday, April 13, 2015

HEALTH EDITION

SEXUAL

Don’t let your affection give you an infection; put some protection on the erection. - ANONYMOUS

College students in need of sex education Emma Reeves Printz Reporter

Sex is everywhere in society: advertisements, media and much more. College students today are surrounded by images of casual sex, a different view of intimacy than that held by previous, more conservative generations. But what does that mean to those students’ attitudes toward sex and their awareness of sexual health and safeguards? “Many students are not fully informed regarding risks of pregnancy and (sexually transmitted diseases),” said Dr. Daniel Edney, a physician of internal medicine with 24 years of practice. According to Edney, the only

form of prevention that is always effective is abstinence, and he said that any kind of sexual activity can cause problems. If sexual relations take place, though, both oral contraceptives for women and a condom for men would be the most effective means of protection. “Oral contraceptives are less than 95 percent effective in preventing pregnancy,” Edney said. “Condoms in combination with a cervical cap with spermicidal jelly is equally effective for contraception. The ‘morning-after pill’ is not 100 percent effective in preventing pregnancy.” He also stated the importance of properly using both forms. Oral contraceptives are only effective against pregnancy if

taken exactly as prescribed, and condoms must be used perfectly, as well, in order to prevent pregnancy or STIs. According to the Mississippi State Department of Health, Mississippi has the highest rates of both chlamydia and gonorrhea in the nation. The MSDH website also said Mississippi had the highest teenage birth rate in the U.S. in 2009. These statistics might indicate a population that is sexually active without being properly informed about safeguards. As John Davenport, a junior human performance and recreation major at The University of Southern Mississippi, said, “I think sex has always been a big deal; it’s just more of an open big deal in today’s culture.”

Sara Crosby, a junior English major, agreed with Davenport by saying that sex is commonly used now as a marketing ploy. She said that the use of sex in a competitive and invasive market breeds a mindset that is harmful to teaching proper sexual health. “Society does not promote safesex knowledge,” Crosby said. Both Davenport and Crosby thought that most college students have access to the tools necessary to learn about proper means of sexual protection. However, Davenport said, “I don’t think college students care about the pros (or) cons of options and don’t seek them out. Whichever type of protection students employ is the gold standard to them, and they likely aren’t about to change

their opinion.” In terms of responsibility, Davenport noted that men often do not share the same level of concern as women. “I don’t think men are as worried about protection as women just because they won’t really deal with the consequences of pregnancy,” Davenport said. Crosby, Davenport and Edney all agreed that responsibility falls on both parties. Edney also tied mutual responsibility to the importance of mutual consent. For more information on sexual health and protection, the Centers for Disease Control and Prevention website discusses various methods of protection and indicates the typical effectiveness of these methods when used on average.

Today, the world is being swallowed by a culture full of sexuality. Images and advertisements in media create impressions on society, meaning those that are sexually active need to be fully informed of the risks of sexual behavior. Kara Davidson/Printz

SEXUAL

Page 6 | Monday, April 13, 2015

Staying safe with summer flings Lindsey Kelley Printz Reporter

If idyllic summer lovers Danny Zuko and Sandy Olsson taught us anything, it is that summer flings could be a blast or end in tragedy. Whether the relationship ends with someone alone at a drive-in or making those magic changes into a long-term relationship, it almost never fails to sail some awkward waters. Before the summer begins, it is important to follow a few guidelines to protect both the heart and the body. There are worse things one could do, but staying safe sexually and emotionally are a must for healthy relationships. Michelle Howard of The University of Southern Mississippi’s Student Counseling Services said that in determining a potential summer match, it is important to consider two things. “Sometimes we want to jump into things,” Howard said. “It’s fun to meet new people for friends or relationships, but we have to be careful. ‘Do I know this person? How do I know this person?’ Also make sure that this person is healthy for (you), (is) a positive influence and is encouraging.” Howard also said to consider the location where summer flings are usually formed. A bar or a club is not going to be as conducive to finding a good, solid relationship as some other social options. She also said to watch for problems early on, such as possessiveness or issues with control. According to Marie Claire magazine, the summer is an excellent time to expand one’s horizons and hang out with either someone who is not one’s type or not even one’s age. “Since it’s just a fling, it frees you up to go way out of your usual age range — in either direction — because there’s no concern about the difference in years becoming problematic down the line,” said journalist Maura Kelly. When this magical, mystery romance does come along, it is also important to establish some guidelines: one should know his or her boundaries and know when to ditch one’s date in exchange for time with friends. Knowing boundaries is important in establishing a relationship— even a short summer fling. Are you uncomfortable with sex, but are all about spending time together? Or, on the flip side, are you more of a kiss-and-say-goodbye type of person? It may feel awkward at first, but establishing boundaries saves a good amount of heartache in the end. Going along with the idea of establishing boundaries, talk

beforehand and know what you are getting into. Most summer ﬂings do not make it into fall. According to the New York Post, it is short, ﬂeeting and fun, which is part of the reason the

“(A student should) be knowledgeable about the different things that are out there and the consequences of their actions,” Cox said. “(Be knowledgeable) about the

such as gonorrhea, syphilis and chlamydia. Cox also warned about the risks of becoming sexually involved while under the influence.

Sometimes we want to jump into things. It’s fun to meet new people for friends or relationships, but we have to be careful. ‘Do I know this person? How do I know this person?’ Also make sure that this person is healthy for (you), (is) a positive inﬂuence and is encouraging.

- MICHELLE HOWARD OF STUDENT COUNSELING SERVICES romance is so magical. Are they hopelessly devoted to you while you are ready to move on? You do not have to feel obligated to stay in the relationship if you are not ready for something more serious. While new love is blissful, you should know when to leave a ﬂing and ﬁnd your friends. Whether that is grabbing a shake at the local diner, having a “Sandra Dee” worthy sleepover, or having a day at the pool, make sure to make time for friends. At the end of the summer, friends are a strong support system that will help you once the romance slips away. While most students know about sexually transmitted infections, it is rarely discussed. Know to ask about STIs, otherwise known as STDs (sexually transmitted diseases), and insist on safe sex. Planned Parenthood has a guide on its website that lists frequently asked questions about STI testing as well as suggestions for clinics in your area. Jessica Cox, the health educator for Planned Parenthood in Hattiesburg, stressed self-education in preparation for being sexually active this summer.

different kinds of STDs, how you can get them, how you can transmit them and also if treatment is available.” There are some STIs that are treatable but incurable, such as herpes, genital warts or HIV. However, many STIs are easily curable with a visit to a clinic,

“Be aware that being under the influence of such things like alcohol or drugs will cause you to do some things that you normally wouldn’t do if you were not under the influence,” she said. “Some decisions will be altered.” Those summer nights can

be fun and memorable for a lifetime. However, when it turns colder, that is where it ends. Breakups can be hard, even after only a few weeks of being involved. Howard said that after a breakup, it is important to remember to let go. “With social media, it’s very difficult (to let go). To heal from a relationship, we need to set some boundaries (to avoid) looking at this person’s Facebook or texting this person.” She also stressed seeking support from friends who are encouraging. “Also, make sure to take some time to do some self-care such as things that you enjoy,” she said. “Do something for you to help you find yourself. I think people get lost because they find their identity is with that person.” Summer flings can be wonderful and ethereal, something to remember for the rest of your life. However, they can also end up with tears on your pillow and with someone mooning over the other. Either way, knowing the risks and how to handle them is an important step to remaining safe and true to who one is. So, whether you are a rock’n’roll party queen or a beauty school dropout, remember these tips and have some wonderful summer nights. If you are interested in learning more about what Planned Parenthood, visit its local office or visit www. plannedparenthood.org. Or, if you want to seek counseling, visit the USM Counseling Services office in KennardWashington Hall or visit its website at www.usm.edu/ student-counseling-services.

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Contact Title IX Coordinator Dr. Becky Woodrick Malley on concerns/complaints related to: • • • • • •

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See USM’s sexual misconduct policy & USM’s non-discrimination policy for details* Contact Dr. Malley at: 601.266.6804 or rebecca.malley@usm.edu GULF COAST STUDENTS & EMPLOYEES MAY REQUEST MEETINGS ON THE COAST * www.usm.edu/aa-eeo www.usm.edu/sexual-misconduct

Page 7 | Monday, April 13, 2015

HEALTH EDITION

PHYSICAL

There is nothing wrong with your body, but there is a lot wrong with the messages that try to convince you otherwise. - RAE SMITH

Overcome eating disorders, not other way around Nikki Smith News Editor

The workday started out just like any other for Leslie Porter, until her boss pulled her aside and said, “I know what you’re doing, because I did it too.” This moment is when she realized she had a problem. Porter had a combination of two eating disorders, anorexia and bulimia, but she thought for years that this was normal, healthy behavior. “For me, it was the equivalent of working out,” said Porter, a junior English major at The University of Southern Mississippi. “(It was) just another way of staying thin. I was obsessed with not eating, and when I did eat, I made sure it didn’t stay with me for long.” Eating disorders consumed her for four years and at 19 she was ﬁnally able to admit that there was a problem. Porter said this was the turning point for her, and the most helpful part was that her boss recognized it because she went through the same thing. “I’ve always been very selfconscious, and it’s hard to love the way you look when you’re constantly bombarded with this ‘perfect’ image displayed all over television and magazines,” Porter said. Every day women and men alike are bombarded with an unattainable image of the ideal body. According to National Institute of Mental Health, eating disorders affect men and women, but women are 2.5 times more likely to be affected. According to the National Eating Disorders Association (NEDA) website, over 80 percent of Americans watch nearly three hours of television each day, and most days kids ages eight to 18 year engage with some form of media for at least seven hours. NEDA suggests that because the effects of this exposure, such as negative body image, are stronger among young adults, this could be the result of long-term exposure to these images. Jodi Ryder, wellness and health education director at Southern Miss, said it is important to focus on being healthy, not losing weight. “We as women think there is a standard built for us,” Ryder said. “I know some awesome young women, and men, who are so talented and don’t believe in themselves because they don’t look

Disregard the “perfect” bodies seen in the media and instead focus on maintaining a healthy and positive body image. Susan Broadbridge/Printz

a certain way.” Porter said she has to work toward positive body image every day. As someone recovering from an eating disorder, she said positive body image is everything. “As women, we are constantly under scrutiny for our bodies, and that’s hard to deal with without taking extreme measures,” Porter said. “In order to have a positive body image, you have to work at it every day. But it’s worth it because sometimes it’s life or death. Literally.” The problem is that although many do not have a clinically diagnosed eating disorder, their food intake and exercise habits could be symptoms of a deeper problem. Over-exercising to compensate for a large meal or consuming less than 1,000 calories every day are both concerning habits common among college students. Obsession with weight and a negative body image can both lead to an eating disorder.

“It’s OK to eat, it’s OK to keep it down, because it’s keeping you alive,” Porter said. “There’s so much I couldn’t do when I was sick because I was too tired and too weak. Be nice to yourself.” Ryder said while there is a clinical difference between an eating disorder and those who just diet constantly, both are devastating because they have a negative impact on a person’s body and social life. Recovering from negative body image Counseling: “I had an incredible counselor who helped me sift through everything I was feeling to get to the root of the problem,” Porter said. “Very slowly, we built my selfesteem back up. It was extremely difﬁcult, and I was exhausted after every session.” Although Porter said the sessions were difﬁcult, she recommends

counseling to those going through the same thing. For information on USM’s counseling services, visit their website at usm.edu/studentcounseling-services. Find something you’re good at: Porter said she overcame the biggest obstacle —her relationship with food— by learning how to cook. “I dreaded meal times, because I knew I had to eat,” she said. “Then I started to learn how to cook, and I realized I really loved it. I was able to create healthy, delicious food that was helping me gain weight and get better. I found a passion, and let it consume me.” Write it down: One of Porter’s greatest encouragements is leaving notes for herself. She began leaving inspirational notes, such as “You are not a number” and “Just get through the day,” around her house. She said it

felt amazing to ﬁnd one of those after a rough day. Find a support system: Whether it is friends, family or even a counselor, ﬁnd someone who can help. “You have to work every day to be healthy,” Porter said. “I have an incredible support system so when I feel myself beginning to slip, I can call and say, ‘Oh my God, I need help.’ They will talk me through it. Porter said the best advice she has received through her recovery is this: “Your weight is not getting married in June. Your weight is not going to be an incredible teacher. Your weight cannot speak French. You are. Your weight has nothing to do with it. As long as your body is strong enough to carry your brain around and perform those awesome tasks you need it to, who cares?”

PHYSICAL Page 8 | Monday, April 13, 2015

Emphasize proper form, not weight

Photo illustration displaying weightlifting form through continuous motion. Modeled by senior Patrick Lowe. Photo Illustration by Aaron J. Stewart/Printz

Alan Rawls

Managing Editor Some guys like to dwell on their glory days of being on the football team in high school, but I’m not one of those guys insofar as I had no “glory days.” I played for one year and in that time I was involved in just one play at the varsity level—a kickoff late in the fourth quarter. Needless to say, I wasn’t very good, but I did become good at strength training. However, it wasn’t until I arrived at Southern Miss that I realized what I had been doing wrong. I had focused all my attention on how much weight I could lift, but I never focused on how I was lifting that weight. Thankfully, I have a patient workout partner who corrected my form every five minutes we were at the Payne Center. Now, I can appreciate excellent form instead of trying to appear strong. But there are still multitudes of beginning bodybuilders who have this max-weight-at-all-costs mentality. This can be horrible for your body’s development and even be dangerous. But what is form? Abigail Elias, the fitness and wellness coordinator for Southern Miss Recreational Sports, said form is what an individual’s body is doing during a certain movement. “Whether it is correct or incorrect, form is the term for what our body is doing in space during a particular movement,” Elias said. “Form is important for long-term benefits of health. Students who are in their teens, 20s and even 30s may not understand the importance of truly taking care of their body. If you perform squats, lunges, shoulder presses, etc., incorrectly now, it most likely will not directly affect you until later on down the road when you

have knee problems, hip problems, back problems, etc.” I brought up my football experience because I regularly joke about my former team’s abysmal form in the gym. On days designated for shoulders, neck and back, my teammates would grab a 45-pound plate, hoist it up at a 45-degree angle over their heads and proceed to jerk it back and forth from their chest, mostly using momentum to push it out. This was their idea of a shoulder press, and it’s downright laughable. At the same time it’s equally terrifying to think what such improper form was doing to our elbows and shoulders. Our coaches never corrected us or told us to do any differently, but they should have been the ones to tell us how damaging these movements could be. Shelby Starnes is an International Federation of Bodybuilding and Fitness (IFBB) bodybuilder, powerlifter, nutritionist and trainer who won his pro status in the 2012 NPC Master’s Nationals competition. Starnes addressed the issue of form in a recent Muscle and Fitness magazine article. “Never sacrifice form for weight,” Starnes said. “You need the proper form first. Yes, gaining strength and handling heavier weights over time is going to help, but you shouldn’t compromise your form just to push more weight. That’s not going to build muscle, and it’s going to put you at risk for an injury.” The whole purpose of weight lifting, or bodybuilding, is the contraction of the muscle to stimulate its growth. But if a person uses incorrect form, then he or she is receiving the least benefit of that movement and possibly a lot of damage to muscle, tendon or ligament.

Take, for example, a person doing a back squat. If that person’s back is arched, upper body leaning well past the knees and the buttocks not very low, then the form is terribly wrong. This person risks serious back injury, experiences even more difﬁculty lifting the weight back up than when doing a proper squat and isn’t even working the muscle well at all. He or she should keep a straightened back, ensure the upper body is not leaning past the knees and squat low enough to reach about a 90-degree angle. And if this person is struggling with the weight, then a lesser weight should be used. After sustaining a back injury during a competition in Munich, Germany, powerlifter and Bodybuilding.com contributing author Maunel Fausett

now espouses a philosophy of emphasizing form instead of weight. In a May 2013 article titled “Form Versus Weight/Momentum,” Fausett outlined how to make the most of a visit to the gym. “Whenever you step into the gym, forget about competing with the other lifters,” Fausett said. “The purpose of going to the gym may vary, either to improve your physique or release some stress. Regardless, you are there to take care of the most important person: you. So forget about the ego and just concentrate on yourself and your needs.” Once you have left your ego at the entrance of the gym, Fausett said, you can focus on the following: slowing down the exercises to make the most of the muscle

contraction, using lighter weight to control the movement and to avoid using momentum, performing repetitions correctly—without long pauses mid-set— and getting an independent observer or spotter to correct your form. Don’t worry about simply moving the weight from point A to point B. Don’t think that an exercise is about moving the weight at all costs. If you truly want welldeveloped musculature, then you need to emphasize your form, not the weight.

This was an article of opinion by Managing Editor Alan Rawls.

USM TITLE IX OFFICE 520 International Center, Hattiesburg Campus

Contact Title IX Coordinator Dr. Becky Woodrick Malley on concerns/complaints related to: • • • • • •

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PHYSICAL Page 9 | Monday, April 13, 2015

The dangers, health risks of binge gymming

Freshman Keondre Cooley lifts weights at the Payne Center on the Southern Miss campus Friday afternoon as many other students work out daily between their busy class schedules. Susan Broadbridge/Printz

WOMEN

MEN Andrew Dutton Printz Reporter

Working out every day, lifting weights and hitting the gym to obtain that perfect body image of the Greek Gods can be the attitude of most male binge gymmers. According to the American Health Journal piece titled “Eating and Exercise Disorders in Young College Men,” one-fifth of men worry about their weight and shape. Out of 93 male college students, over 8 percent reported exercise disorders, and 9 percent reported eating disorders but do not seek treatment. Individuals who are at risk for exercise-dependence reported more strenuous exercise, perfectionism and self-efficiency. Authors of Psychology and Health Volume 17 Heather Hausenblas and Danielle Downs said over-exercising has been reported to have some detrimental effects. Analysis of existing studies from the Cleveland Clinic Foundation said that chronic extreme exercise training can lead to heart damage and rhythm disorders. Other effects include fatigue, suppressed immune system, arthritis, stress fractures, sprains and kidney failure. An article written by world-class speed skater Harm Kupiers gave a study of training statistics. The study shows training in the gym over 15 hours a week showed a consistent decrement in performance. The results are twice as bad when training for over 20 hours a week. It is not just college men that binge in the gym, but high school students as well. An article in the New York Times tells the story of David Abusheikh, an 18-year-old high school student who for three years would lift weights for two hours, six days a week. He added protein

shakes and bars to his diet to put on muscle without getting fat. In a study from the medical journal Pediatrics, 40 percent of boys in middle school and high school said they exercise regularly to increase muscle mass, 38 percent said they use protein supplements and 6 percent said they have experimented with steroids. Dr. Shalender Bhasin, a professor of medicine at Boston Medical Center, explained the use of protein supplements, the New York Times reported. “The problem with supplements is that we don’t know what’s in them. They’re not regulated like drugs,” Bhasin said. He said that some contain anabolic steroids and taking them in large amounts could prove to be dangerous to one’s health. When asked about good and healthy workout regimens, Southern Miss students were quick with responses. “I work out an hour or 90 minutes four times a week,” said Brandon May, a senior accounting major. “It gives you enough time to work out the body in general and less than that it isn’t helping a whole lot in my opinion.” May said that working too hard, like Abusheikh, does damage to the body and he considers the practice unhealthy. Kyle Montiforte, a construction management major at USM, said he tries to work out two to three hours, three times a week. “It depends on how they break (working out two hours every day) up,” Montiforte said. “Different muscle groups need to be worked at different times.” Montiforte said that if his schedule permitted it, he would work out every day, but at smaller increments of 30 minutes instead of two or three hours.

Karyn Lewis Printz Reporter

Binge gyming —going from lifting burgers to lifting 50-pound weights— is common in American culture, particularly among college students. It seems students would maintain healthy lifestyles by using the Payne Center, but keeping this up becomes challenging while balancing classes and extracurricular activities. This is where binge gyming comes into play. Many believe women are more prone to binge dieting and working out due to influence from the media, but the truth is both sexes struggle with the unhealthy choice equally. Everyone has those times when he or she feels the need to lose an extra 10 pounds for an upcoming event to look his or her best and, of course, impress others. Some take it a step too far and turn to binge weight loss, leading to more serious health conditions. “Throughout my experience as a personal trainer it is second nature to hear clients want specific results immediately,” said Tayler Jordan, a senior exercise science major and a physical trainer at the Payne Center. “In my experience, both men and women seem to want results immediately. The only difference, in my opinion, is that men see results more quickly so they stay motivated and stick to the program longer, whereas it takes women longer to visualize changes in their physique, which is difficult mentally to continue pushing themselves.” The media also plays a role in women’s weight loss motivation. “There is a cookie-cutter image portrayed by the media that says all women should look ‘this way’ to feel beautiful,” Jordan said. “Most women spend their time imagining their bodies as someone else’s when we were all truly created to be beautiful in our own

way. A happy, healthy lifestyle is not intended to make people want to look a certain way, rather it is to be healthier overall, looking and feeling better,” she added. “You see the body builders and the extremists,” said Abigail Elias, coordinator for fitness and wellness at the Payne Center. “The extremists may be on something you don’t know about, or they’re constantly flexing in the mirror for a picture, of course. That’s not what they look like when they walk around all day long.” Elias sees multiple demographics repeatedly binge gyming. “Freshmen come in and they’re gungho about it for a second, but then they get caught up with everything going on in college, and that’s fine, but then they fall off the face of the Earth when it comes to coming to the Payne Center,” she said. “Then New Year’s resolutions come and they’re right back, but it lasts about three weeks and then they all leave again. Physically it wears out their bodies, especially if they weren’t doing anything beforehand. We see a lot of this in pregnant females and in juniors and seniors who realize they’re about to lose a gym when they graduate,” she added. Losing too much weight too quickly affects one emotionally and mentally as well. “When we put our bodies in a caloric deficit and spend too much energy too quickly, our bodies resort to using alternative resources for fuel, such as muscle,” Jordan said. “It also causes a hormonal effect that results in exhaustion and fatigue, which means being highly irritable and very tired. Not only will these symptoms affect emotions, but also mental function and focus are definitely at risk.” All in all, take it easy at the gym. Seeing results is great, but it takes time. If one is happy with what he or she is doing, it will all turn out well.

Page 10 | Monday, April 13, 2015

HEALTH EDITION

NUTRITION

You are what you eat. - TERESA CARTWRIGHT, USM INSTRUCTOR OF THE USM DEPARTMENT OF NUTRITION AND FOOD SYSTEMS

Meat-free diets have their ups and downs Mary Sergeant Social Media Editor

South Mississippi is home to fried chicken, hamburger sliders and savory barbecue. Though these options are flavorful and usually very delicious, many students and people around the world are choosing to switch to plant or fish-based diets. The most well-known diets and lifestyles that do not include meat are pescetarianism, vegetarianism and veganism. A pescetarian diet is one that is fish-based. A vegetarian diet is one that does not include meat or fish. Lastly, vegans take out every animal-based product from their diet and life, including but not limited to food, clothes and toiletries. Many pursue these diets for both health and ethical reasons. Hospitals, wellness centers and clinics across the nation have published articles and findings in regard to the benefits of abstaining from meat, specifically red meat, and adding more vegetables and fruits to one’s diet. In August 2014, Mayo Clinic released an article that said plant-based eaters— vegetarians—are less likely to suffer from heart-related

illnesses than those who eat meat. Vegetarians also tend to weigh less. But, for just as many articles stating the advantages of these diet plans, there are the same amount stating the disadvantages. According to the Livestrong Foundation, vegetarian and vegan diets can lead to lack of protein, iron deficiency and calcium, vitamin D and vitamin B-12 deficiency. “Following a plant-based or fish-based is purely a personal choice,” said Lisa Malone, the dietitian for the Moffitt Health Clinic. “Occasionally, due to medical reasons and with a certain diagnosis, a physician may want their patient to choose a plant-based diet. But, otherwise, there is no nutritional advantage to following a plantbased or fish-based diet.” Senior theatre design major Brianna Wells has been a vegetarian for three years. She spent six months committed to a vegan diet, but is now back to being vegetarian. Wells chose to pursue a plant-based diet after researching and realizing that eating meat and supporting the meat industry was something she did not want to do. “I feel healthier and I’ve lost

Many students try changing their diets to pescetarianism, vegetarianism and veganism in college while trying to decide what diet is right for them. Susan Broadbridge/Printz

30 pounds in my vegetarian/ vegan journey,” Wells said. “I’m more conscious of my health and what I put in my body now.” Wells encourages all students to test a meat-free diet, even if it only lasts for a couple of weeks. Junior environmental biology major Sarah Krock has been

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a vegan for roughly a year and a half. “The idea of a meat-free diet had always appealed to me,” she said. “As I got older and began to learn the realities of the factory farming industry, the environmental effects of the meat industry and the health issues that eating meat can cause, I knew that cutting meat (and later other animal products) was the right decision for me.” Her decision solidified after learning that she suffered from high cholesterol. Since being vegan, her cholesterol levels were significantly reduced. “The biggest issue I have with vegetarianism and veganism is that people think it has to be all-or-nothing, which is unrealistic for most people, especially college students,” Krock said. “Just try to do the best you can manage, and don’t beat yourself up if you slip up or decide one day that you want to eat something that doesn’t necessarily fit whatever diet.” Junior public relations major Shelby Palmeri became a vegetarian in spring 2014, but has recently switched back to a meat-based diet. Palmeri originally committed to a vegetarian lifestyle for

many reasons, one being the issue of animal cruelty in the food industry. “I did lose a little weight,” she said. “But the best part was how much I expanded my diet. I tried so many new foods and now I love a variety of vegetables that I had ignored before.” After several months, Palmeri noticed that she was always feeling fatigued. Because of her strenuous school schedule, she had limited time to create meals that incorporated the amount of protein she needed to maintain a healthy diet. “There are a lot of articles out there promoting vegetarianism, but I finally began to find some about its disadvantages,” Palmeri said. “It’s actually very hard to get the proper nutrition you need if you don’t have the time to cook a variety of foods.” Although Palmeri continues with a meat-based diet for now, she does plan to pursue vegetarianism again after she graduates. Whatever diet students choose, for whatever beliefs they have, it is very important to research and consult with a nutritionist about the best way to tackle a new diet while also getting the correct amount of protein and vitamins.

NUTRITION Page 11 | Monday, April 13, 2015

Super foods upgrade dorm meals Kathryn Miller Executive Editor

The typical college student’s day centers on going to class, studying for exams and trying to maintain a social life. Fitting a meal between these tasks, especially a healthy meal, is on most students’ back burner. According to a 2011 study done by Oregon State University, college students are not eating the recommended daily servings of fruits and vegetables and most do not consume one serving per day. Teresa Cartwright, an instructor in the Department of Nutrition and Food Systems at The University of Southern Mississippi, said the recommended intake is two to four servings of fruits and three to five servings of vegetables every day. OSU researchers found that male students had about five servings a week, which was slightly higher than female students who consumed about four servings a week. A lot of students Southern Miss are no different. With Mississippi being one of the most obese states in the U.S., the influence of unhealthy choices is part of daily life. According to a 2011 NPR article, 7 of 10 Mississippian adults are either overweight or obese, while 44 percent of children are either overweight or obese. “Eating unhealthy is beneficial to a college student,” Cartwright said. She said that most students eat what is most accessible to them, such as greasy fast food, and not what is necessarily best for their health. And when students eat, some opt for easy meals rich in fat, high in calories and foods that will lead to crashing in the dorm study room hours later. “Students can eat at Taco Bell for about $10 a week,” Cartwright said. Most students crave a mocha frappuccino or a crunchwrap supreme rather than a kale and avocado salad or a cup of Greek yogurt for an energy boost. For the most part, super foods are a concept that seems farfetched to many students who have to stretch their dollar for quantity, not quality. A “super food” is a slang term that refers to natural foods that are packed with health benefits such as antioxidants, vitamins and minerals, and may reduce the risk of chronic disease and prolong one’s life, Health.com reported. “I tell my students, ‘You don’t know what is being put into the food you’re eating,’” she said. Cartwright said that, in our society, we tend to eat a variety of processed foods rather than whole, raw foods, which is what she recommends for sustained

Broccoli, baby carrots and cauliﬂower are raw, whole foods to keep in the fridge for sustained energy. Susan Broadbridge/Printz

energy and a healthy diet. Super foods to keep in one’s refrigerator or pantry: -Broccoli: Rich in calcium, fiber -Kale: Protein, fibers, vitamins A, C and K -Berries (blueberries, raspberries, blackberries): Antioxidants -Eggs (boiled is good for snacks): Protein -Greek yogurt: Probiotics (for healthy digestion), calcium, B12 (vitamins) -Nuts (Almonds, walnuts, pistachios): Unsaturated fats, fiber -Avocado: Protein, Vitamin K -Quinoa: Iron, calcium, fiber; one of the only foods considered to be a complete protein, according to Medical News Today -Salmon: High in protein, Omega 3s and many vitamins -Green tea: Antioxidants, improves brain function, fat loss, etc. -Garlic (clove; but if you do use the crushed seasoning, use powder, not salt): protects against heart disease, common cold and cancer, according to University of Maryland Medical Center. For sustained energy throughout the day, Cartwright said she advises students to munch on Greek yogurt, nuts, fruits and veggies. Whether a student is always onthe-go or has more leisure time, Cartwright offers some tips to avoid the midday dip throughout the week: -Never skip breakfast. Cartwright said when students do this, they try to catch up the rest of the day and sometimes end up adding more calories to their daily intake.

-It’s good to eat every 3 to 4 hours. This actually boosts energy and speeds up your metabolism. -Grocery shop on the outside or perimeter of the store. Cartwright said this where most of the natural foods are located. -Cook for a whole week on Sunday. Bring food and snacks to classes or work. Not only do these super foods produce health benefits, but they also come at a hefty price. According to a New York Times article, junk food tastes better and people often must consume a greater volume to feel full longer. A study found that a 2,000-calorie diet would cost $3.52 a day if it consisted of junk food. This compares to a $36.32 a day for consuming nutritious foods. Students struggling with the idea of spending half of their money on healthy food could consider some penny-saving options. The Fresh Food Company at USM offers healthy options such as a salad bar and Smart Line section. One can also make healthy choices at Subway or opt for a salad and fruit cup at Chick-fil-A. However, Cartwright said she has heard from her students that the healthy options are sporadic. “Health is a progressive thing, so if you think in terms of longevity, it’s good to start healthy eating habits in college,” she said. Cartwright encourages everyone to eat all things in moderation but to ingest more foods that positively impact

FOOD REVIEW By: Kathryn Miller Since I was never satisﬁed with the standard Ramen for my dorm food, I became creative with meals and snacks for the three years I lived on campus. Here are some healthy options to take the guesswork out of snacking and preparing a simple dorm meal. Though it cost me some of my meals for dining out, the beneﬁts from healthy eating outweighed my desire for fatty snacks. I also ate at the Fresh regularly and other dining places on campus.

FRIDGE:

(One must consider sharing the fridge with your roommate who will probably take up half the space.) Hummus Mini orange juices Small non-fat milk Greek yogurt or non-fat yogurt String cheese Coffee creamer Fruit (Pick fruits that are simple to eat such as apples, bananas, grapes, oranges, blueberries and strawberries) Veggies (Baby carrots, spinach and vegetables you can cut up and put in Tupperware such as bell peppers, celery and cucumber) Low-fat ranch dressing (for dipping purposes and salads) Salsa Sliced turkey and cheese Boiled eggs

PANTRY:

-Whole wheat bread -Oatmeal

-Cereal or granola -Whole wheat tortillas -Low fat peanut butter or almond butter -Microwaveable Minute brown rice -Tortilla chips -Wheat thin crackers -Microwavable sweet potatoes -Dark chocolate -English mufﬁns -Low-fat popcorn -Various seasonings

FREEZER:

(Space is limited in dorm refrigerators, so choose wisely) -Low fat frozen meals such as Steamer’s Healthy Choice -Frozen steam bag vegetables -Healthy Choice Greek yogurt ice cream

SNACK COMBINATIONS:

-Wheat thin crackers with string cheese -Baby carrots or crackers with hummus -Veggies with ranch dressing -Apple with peanut butter -Chips and salsa -Popcorn w/ cinnamon or spicy seasoning -Granola w/ berries

DINNER/LUNCH COMBINATIONS:

-Any frozen meal with veggies and brown rice -Turkey and veggie wrap with sweet potato -Banana and peanut butter wrap -Greek yogurt topped with berries and granola

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Review building information for the 2015-16 academic year online at www.usm.edu/residence-life and communicate with your preferred roommate regarding the process for roommate pull-in; Review the Housing Contract Lease Agreement (online); Test your SOAR login and password on our website to be sure you can access the RMS portal for selfreassignment; and Remember to use Internet Explorer 9.0 or above and turn off pop-up blockers. (MAC users will need to use Firefox. Safari is not compatible with the application portal.)

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