Live Well Be Well Magazine: April Edition

APRIL 2021 | VOL 7

UC SAN DIEGO | HEALTH PROMOTION SERVICES

MAGAZINE ON HEALTH & WELL-BEING

BE KIND. BE TRUE. BE YOU.

April is alcohol awareness month

RETHINKING DRINKING Alcohol has become a huge part of our culture as shown in movies, music, and sales.

It influences the way we socialize, the way we deal with stress, and our expectations of college life. The month of April is dedicated to raising awareness about the harms of alcohol, educating on ways to reduce risk, and shifting our culture to support moderate consumption and abstinence.

STAFF MEMBER SPOTLIGHT! ALCOHOL & HEALTH FACTORS MYTH BUSTING: MEN & ALCOHOL MYTH BUSTING: WOMEN & ALCOHOL MOMENT TO REFLECT COMMENTARY ON "DRUNKOREXIA" ALTERNATIVE DRINKS: WATERMELON SPLASH! ALCOHOL-FREE WEEKEND FUN! STRESS LESS ACTIVITIES HEALTH & WELL-BEING RESOURCES

Available on Apple Podcasts, Google Podcasts, and Spotify 3

Christine Glissmann, MS is our Health Educator for Alcohol, Tobacco, and Other Drugs (ATOD)!

Learn why she entered the field of ATOD!

I have always been interested in health and behavior and I knew I was going to find a career path integrating those things. What sparked my love for alcohol, tobacco, and other drug education was my time as a peer educator in the wellness office during my undergrad. I saw how important this topic was to the community and how most people just refused to talk about it. Alcohol and drugs have an impact on our social life, our health, and our ability to cope with this world. We need to be able to have this conversation about what we are expecting out of it and the impact it is having on our lives. I try to approach each conversation with a student about their use with curiosity and nonjudgement.

Let's figure out what you want and how to reduce the risk involved.

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Any amount of alcohol use can impact our health negatively.

Impacts sleep quality Reduces nutrient absorption rates Impacts hydration Depresses immune system Impairs recovery from exercise Alcohol's impact on our body can last for days!

1) Take breaks from drinking 2) Alternate alcoholic beverages with water 3) Avoid alcohol close to bedtime

The top five harm reduction strategies that UCSD students* use are: 1. Staying with the same group of friends the entire time drinking 2. Using a designated driver 3. Eat before and/or during drinking 4. Keep track of how many drinks being consumed 5. Stick with only one kind of alcohol when drinking *2019 Spring National College Health Assessment (NCHA); UCSD Reference Group, Executive Summary

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By: Christopher Spurling, MS, CHES Men in college drink alcohol WAY less than we think they do! While it is important to monitor our drinking habits and utilize harm reduction skills, part of why some college men drink is because they think they are expected to. Just watch any movie or TV show about college life. You'll see parties, excessive drinking, and an abundance of alcohol readily available.

With research, we can understand two things: 1. How often and how much students are actually drinking.

2. How often and how much students think their peers are drinking.

When we look at the data, we see that college men overestimate alcohol consumption... by a lot!

Let's bust some myths about men and alcohol!

Data Source: NCHA Executive Summary, UCSD Spring 2019 - Alcohol Perceptions 6

By: Christine Glissmann, MS When we look at the same data, we see that college women also over-estimate alcohol consumption... by a lot!

Let's bust some myths about women and alcohol!

Our environment and beliefs impact our perceptions and therefore, our reality. The majority of UCSD students (~70%) either never consumed alcohol or consumed quite moderately.

However, this reality is skewed because we see how drinking is portrayed in the movies and through music as well as those that are consuming the heaviest are the most noticeable. The last time you were out, who got your attention? The ones pacing themselves or the ones that were chugging and taking shots? All of these factors will impact what we believe to be true about our culture.

Data Source: NCHA Executive Summary, UCSD Spring 2019 - Alcohol Perceptions

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When life feels like it's moving at lightning speed, it becomes easy to miss opportunities to slow down and reflect. Take this opportunity to practice a moment of self-reflection when it comes to alcohol use, if you choose to drink.

What often motivates me to drink alcohol?

Do I often feel pressured to drink? If so, where is this pressure coming from?

What are some of the positive and not-so positive consequences of drinking?

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By: Christine McNamara, RD and Christine Glissmann, MS "Drunkorexia" is a term used to describe the restriction or avoidance of food prior to drinking in order to make room for calories in alcoholic beverages. Drunkorexia includes behaviors such as skipping meals, excessively exercising, and purging food. Studies have demonstrated that approximately 15-39% of college-aged students engage in drunkorexia-oriented behaviors. These behaviors impact all genders and is most common among those who have internalized sociocultural attitudes towards appearance, weight control, and "thinness."

Engaging in drunkorexia is dangerous! If an individual is not getting enough calories from food and instead consuming those calories in alcohol, they are missing out on important macro and micronutrient needs. Alcohol is considered "empty" energy as it is mostly starch and sugar. Continuously participating in this behavior can result in dehydration, vitamin depletion, and other physical and mental health issues.

If you choose to drink and want to be mindful of calories there are a few things to keep in mind: 1. Understand the calorie content of your preferred beverage 2. Ask for unsweetened options for mixers 3. Choose low-calorie or low-alcohol options 4. If you are planning to drink, remove other "discretionary foods" (e.g., candy or sweets, soda, etc.) and focus on nutrient dense options throughout the day *Drunkorexia is a very harmful behavior. If you engage in this behavior or know someone who does, we encourage you to seek help from a medical professional. Call the UCSD Counseling and Psychological Services to make an appointment at 858-534-3755.

Source: “Drunkorexia”: Exploring the Who and Why of a Disturbing Trend in College Students’ Eating and Drinking Behaviors (tandfonline.com)

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Take a break from alcohol and enjoy a refreshing drink that will add to your health instead of taking away!

1 medium seedless watermelon, cut into chunks 1/2 cup fresh lime juice 4 tsp agave 5 tbsp sparking water

In a blender, puree enough watermelon chunks, so that you have 4 cups of watermelon puree. Add lime juice and agave, blend again.

Pour into 4 cups and top with sparkling water.

Even though watermelon is 92% water it is packed with all sorts of vitamins and minerals like: Vitamins C, A, B1, B5, B6, Potassium, Magnesium, carotenoids, and citrulline.

Helps you hydrate May lower inflammation and oxidative stress May help relieve muscle soreness May help keep your skin and hair supple and strong

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There are many different ways to have fun and connect with others that doesn't involve alcohol! Check out the list below and mark those that are most appealing to you. Can you think of other sober activities to do this weekend?

Go on a hike! Visit www.alltrails.com to find a trail near you!

Did someone say BEACH DAY?! Soak up the sun and enjoy the cool ocean breeze with friends.

Explore your town like a tourist! Visit tourist hotspots in your area like parks, landmarks, eateries, and more!

Movie night! Pop some popcorn, snack on your favorite theater candy, and put on a classic flick or a new blockbuster!

Head over to La Jolla Shores for a physically-distanced bonfire! Bring a few friends and all the fixings for s'mores!

Expand your culinary horizons by cooking a popular dish from a country you hope to visit one day!

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Crafting can be a great substance free activity to do with friends and family as a way to de-stress and connect. Try this easy way of doing a tie dye with food coloring! You can tie dye with simple supplies you can find at home!

INGREDIENTS t-shirt, totebag, or any fabric you choose 2 cups white vinegar 2-3 food coloring 3/4 cups salt 3-4 cups water plastic gloves rubber bangs 2-3 ziploc bags

INSTRUCTIONS Wear your gloves and in a large bowl, mix 2 cups of vinegar and 2 cups of water.

Soak your fabric in the solution for one hour and make sure it is completely covered.

Source: www.goodto.com

Crumple your fabric in a ball and wrap rubber bands around it.

Mix 1/2 cup of water with 8 drops of food coloring in a ziploc bag or bottle, Do this for every color you have.

Squirt your colors on one section of the fabric at a time. Then, place your dyed fabric in a bag and leave it for 8 hours to set the dy Mix salt and 1/2 cup of water. Soak your dyed fabric in the solution after it has been set for 8 hours. You can soak it for just a few seconds. Then, rise it with fresh water.

Dry your fabric and rock it out in the world!

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ALCOHOL EDITION!

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BASICS/CASICS

Brief individualized session to talk about your current use and strategies to reduce use or associated harm.

Email: cglissmann@health.ucsd.edu for more information!

UCSD COLLEGIATE RECOVERY PROGRAM

Supportive community of individuals seeking harm reduction or abstinence with opportunities to attend support groups, sober social events, and service activities.

Email: collegiaterecovery@health.ucsd.edu for more information!

Check out our Live Well Be Well Podcast available on Apple Podcasts, Google Podcasts, & Spotify.

Episodes about Substances Season 4, Episode 11: Let's Talk College Environment and Substance Use Season 4, Episode 9: Let's Talk Stress & Coping

Follow us on social media! Check out past content on alcohol and substance use!

Instagram: @ucsdhps Facebook: UCSD Health Promotion Services

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Learn how to create a positive sober environment and how to support a student in recovery

This training will: increase knowledge and understanding of substance use disorders and addiction examine use on college campuses expand recovery awareness, sensitivity, and knowledge of resources

To request the training email: collegiaterecovery@health.uc ds.edu 15

COUNSELING & PSYCHOLOGICAL SERVICES

UC SAN DIEGO

Services provided by CAPS include counseling services, groups, workshops, forums, consultations, outreach, and much more. All services are free and confidential.

For more information, visit caps.ucsd.edu HEALTH PROMOTION SERVICES

Health Promotion Services provides health education workshops, services, health coaching, and awareness campaigns. Specialized areas include Alcohol & Other Drugs, General Health, Mental Health, and Sexual Health.

For more information, visit hps.ucsd.edu STUDENT HEALTH SERVICES

Student Health Services provides quality primary medical care, including urgent care and support services such as laboratory, pharmacy, and x-ray.

For more information, visit shs.ucsd.edu 16