June Health Hint: How to Protect Yourself from Sun Damage

Don’t Get Burned!

Spending time in the sun is actually good for you, within limits.

Between the beach, the pool and the weekend cookouts, you may be having too much fun to worry about sunburn – until that telltale stinging and redness set in. Sunburn isn’t just painful. It’s also bad for your health.

Sunlight can increase your risk of skin cancer and certain eye conditions. Plus, it can cause irreversible damage to your skin. Follow these tips to help protect your skin:

• Select a broad spectrum sunscreen that protects you from both UVA and UVB rays, with a Sun Protection Factor (SPF) of 15 or higher.
• Don’t forget your sunglasses. The same rays that harm your skin can also damage your eyesight.
• Seek shade whenever possible and avoid direct sunlight between 10 a.m. and 3 p.m.
• Wear protective clothing when possible. Wear a wide-brimmed hat, sunglasses, long sleeves and pants when possible.
• Don’t tan – either in the sun or in a tanning bed. Instead, ask you doctor about safe topical tanning agents.
• Keep young children out of the sun. Keep babies six months and younger out of direct sunlight, and don’t use sunscreen on children younger than six months old.
• Be aware that water and sand all reflect UV rays and increase your chances for sunburn.
• Don’t be fooled by an overcast day. UV light penetrates clouds and can still harm unprotected skin.

Remember, too much sun can cause you harm – no matter your age or skin tone.

This monthly blog series is brought to you by UnitedHealthcare. Follow them on Twitter for more health and wellness tips.

How to Make the Most of Your Summer

By Sami Schwartz ’13, UMD Public and Community Health, Center for Health and Wellbeing Intern

School’s out for the summer! No more exams, studying, homework, or the stress of being in class five days a week.

Summer is finally here! [click for image source]

Now what?

Usually on summer break, I spend the first week lying in bed, only getting up to take my dog out or grab some food. I laze around, catching up on every show I missed throughout the semester and finally starting that book I’ve wanted to read (for fun).

After that week of laziness is through, I start planning to do something more worthwhile. Resting up and being lazy after the stress of final exams is okay – temporarily.

Being productive and making good use of your free time is something that will always benefit your wellness, and summer is the perfect time to do it!

Here are some tips for being productive during the summer months, as well as increase your wellness in each dimension:

Physical Wellness

I usually start the semester with a plan to fit in physical activity – wake up early to work out before class or attend a gym class 3 times a week. The first week I succeed, maybe the second… but by time the schoolwork starts piling on, I give up.  Sound familiar?

With all this free time over the summer, you can have a workout plan that won’t be impacted by school or work. Make a workout plan and stick to it – the only thing standing in your way is your motivation. If you’re in the College Park area over the summer, check out The Stamp’s and CRS’ Sizzlin’ Summer Series schedule for indoor and outdoor “Summer Get Fit” classes.

Click for a full calendar of Sizzlin’ Summer Series events.

The summer is also a great time to be active outdoors. Try out new bike trails in your area, go swimming, plan a hike or hit the nearest lake for a paddle. You might even consider signing up for a Summer Adventure Trip with the Maryland Adventure Program. Trips on the summer’s itinerary include climbing, camping, hiking, paddling and biking.

Another area of physical wellness that can be improved over the summer is your sleep habits. After relying on coffee and Red Bull to keep you awake to study for exams, I’m going to guess your sleeping patterns aren’t the best. Having energy to do the things you want throughout the day is an important aspect to physical wellness and getting a restful night sleep is the first step in that process.

Emotional Wellness

Enhance your emotional wellness by taking on challenges or risks this summer by trying something you have never done before. Exploring new interests gives you a sense of adventure and confidence. If you don’t like what you tried, try to react in a positive manner.

You can also use the summer to learn some new time management skills, so when you return to school or work in the fall you’ll be better equipped to manage the stress that is an inevitable part of college life. It is important to learn how to take action and deal with problems that come your way in a healthy manner.

Spiritual Wellness

Can’t seem to find time to slow down and reflect during the school year? Re-charge your batteries over the summer by taking time to turn inward. Spend time engaging in activities that give your live a sense of meaning and purpose.

Some people find that meditation or yoga help them connect with something larger than themselves. If that’s something you’ve been meaning to check out, chances are there’s a yoga studio near your home where you can take a class or workshop.

Vocational Wellness

It’s hard enough to stay on top of academics throughout the year – between attending classes, studying for exams, writing papers, working on projects and keeping up with assigned reading, it’s a challenge to make time to plan out and pursue your long-term career goals.

Make it a priority this summer to plan for the future you envision for yourself and take proactive steps that will help get you there.

Apply for that summer job you have always wanted, take on an internship that could give you a valuable learning experience or spend time volunteering to pursue your interests.

You could also use the summer months to work on updating and polishing your resume. The University Career Center has some great online resources to get your resume in great shape. Think it’s good to go? Give it one more thorough look with their helpful Resume Critiquing Guide.

Social Wellness

This dimension is likely easy for you to focus on in the summer. This could include spending time with family or re-connecting with far away friends. Be intentional about nurturing the relationships that matter to you and building up a strong social support system.

Make memories with friends and family by planning a picnic, going on a vacation, spending a day at a local amusement park or making a trip to the beach. These shared experiences will help sustain you when things start to feel hectic.

Intellectual Wellness

While intellectual wellness may be the last thing you want to work on over the summer, there are lots of fun ways to keep learning and broaden your mind during this downtime.

One of the most popular summertime intellectual pursuits is reading. Go to your local library or bookstore and pick out a book that you wouldn’t normally have the luxury of reading or re-read your favorites. Don’t have the attention span for a full-blown novel? Indulge in some magazines – maybe even outdoors or with your toes in the sand.

Dare I mention you could even look into taking a class over the summer? The Art and Learning Center in The Stamp Student Union offers a variety of just-for-fun classes over the summer including watercolor, ceramics, bellydancing, and guitar.

With all these tips in mind, I’ve been brainstorming ways to increase my wellness this summer. For starters, I’m going to lay out by the pool with friends, swim some laps, and read a few novels. Hey, that counts as social, physical and intellectual wellness, right? See, I’m enhancing three dimensions of wellness already!

Share with us!

What’s on your summer wellness to-do list?

Hello Sunshine! Why You Should Soak it Up & How To Do It Safely

By: Sydney Carter ’13, Wellness Communications Assistant

Everyone knows that April showers bring May flowers. While it may not be a month associated with sunshine the way the summer months are, flowers can’t thrive without sunlight. There is also ample evidence that sunshine can help humans thrive too.

The sun and its UVB wavelengths can do a lot of good, when absorbed safely and in moderation.

Terps soak up the sunshine! Images submitted as part of the Stress Less Photo Challenge.

UVB wavelengths actually start the chemical and metabolic chain reaction that produces vitamin D and many people have low vitamin D levels which can lead to poor bone health. In fact, vitamin D has been proven to help protect people from some cancers, osteoporosis, rickets and diabetes.

Still not convinced? Its benefits are not merely chemical – it can be enjoyed while enhancing every area of your personal wellness.

6 Ways to Enjoy Sunshine for Wellness at UMD:

1. For your PHYSICAL wellness: There are lots of ways to be physically active outdoors, but sunny weather is also a great excuse to dine al fresco. Pack a healthy and tasty picnic. You can easily pick up a meal to-go from the North Campus or South Campus Diners. Head to LaPlata Beach if you’re on North Campus or Washington Quad if you’re on South Campus. There are many local parks nearby as well.
2. For your EMOTIONAL wellness: Soaking up some sun can be uplifting and help to improve your mood. Gather your pals and select a sunny spot to enjoy a heart-to-heart or friendly game. Lounge by the ERC’s outdoor pool with your friends when it opens on Maryland Day, April 27. McKeldin Mall is another great location to lounge in the grass or play frisbee on a sunny afternoon.
3. For your SOCIAL wellness: Do a little outdoor community service. Investigate if any of the local parks or trails in this area need a helping hand to keep them clean and safe for the community.
4. For your SPIRITUAL wellness: Take a stroll through the Garden of Reflection and Remembrance outside of the Memorial Chapel. Try the labyrinth for a moment of peace and reflection.
5. For your INTELLECTUAL wellness: Grab a book, or take your studies to the outdoor courtyard of Hornbake Plaza. Green spaces, benches and table sets provide a variety of spaces to read for pleasure or study.
6. For your VOCATIONAL wellness: Several academic buildings and colleges on campus have outdoor courtyards. Schedule a meeting with your mentor to discuss future ambitions and career plans while soaking up the sun.

But before you dash outdoors to bask in the sun it is important to remember that, although there are definite wellness benefits to sun exposure, safety is still paramount.

4 Tips for Safe Sun Exposure:

1. Stock up on sunscreen: Choose a sunscreen with SPF 15 or higher with both UVA and UVB protection. Sunscreen does rub off, so reapplying periodically throughout the day is smart.  Also, be aware that a standard sunscreen’s shelf life is three years, at most, and can be shorter when exposed to high temperature, like when it sits in your beach bag for a couple of hours.
2. Notice shady areas: An umbrella or the branches of a nearby tree can act as a shield when you are in need of relief from the sun’s rays. When selecting a spot on the beach or by a local lake make sure you choose wisely and ensure that shade is close by. You should seek shade regularly and before you actually start to crave it.
3. Select protective accessories: A T-shirt and a wide-brimmed hat can offer basic sun protection — about as much as a sunscreen with SPF 15. Keep in mind that a wet t-shirt is actually less effective at protecting you from the sun than a dry one.Sunglasses are another accessory that helps stop the sun from causing harm to your eyes. Choose a pair that wrap around and offer as close to 100 percent UVA and UVB protection as possible. If you want more than basic protection, try purchasing clothes that have an Ultraviolet Protection Factor (UPF). Clothing items with a UPF, which ranges from 15 (good) to 50+ (excellent), are the best at disrupting UV radiation. REI offers a useful guide on purchasing UPF clothing to match your skin type.
4. Avoid sun’s primetime: The sun can pack a powerful punch, especially during certain times of day. UV radiation peaks during midday. Do your best to avoid direct sun exposure from 10 am to 4 pm

What is your favorite sunny day spot? How do you protect yourself when enjoying the sunshine?

Sources:

• CDC – Skin Cancer Prevention
•  The Harvard Medical School Family Health Guide – Benefits of Moderate Sun Exposure
• BBC – New guidance on vitamin D recommends midday sunshine

One and Done! Shopping at The Farmers Market at Maryland

By Dawn Frick, Dietetic student, University of Maryland

I don’t know about you, but I love when I get to knock out two (or more) things with one shot.  Like on that rare occasion when two of my classes are lecturing on the same material — I just study one and I’m done. Or if I can organize myself enough to review my biochem flash cards while tackling the elliptical for 30 minutes.

But nothing beats buying healthy foods in one place that will knock out snacks and meals for the week!

UMD students, faculty and staff have the opportunity to pick up both snacks and ingredients for meals at the Farmers Market at Maryland.

The Farmer’s Market at Maryland is a fantastic resource for students, faculty and staff at UMD.  There is a delicious selection of fruits and veggies that can be added into your daily schedule in fun and easy ways:

• Breakfast. The strawberries from the market are amazing – so fresh and ready to eat!  Try adding a bowl of sliced strawberries with your first meal of the day.  If you have access to a kitchen, try whipping up a scrambled egg burrito (and yes, they have eggs there, too!) with asparagus, green onion, and Monterey Jack cheese.
• Mid-morning snack. Hungry after your first class?  Fortunately, the peaches at the Farmer’s Market are an easy way to tide you over until you have a more time for lunch.  Try adding diced peaches to your low-fat yogurt or cottage cheese.  Apples also make such a fantastic snack – they have a longer storage time than a lot of fruits and they are so portable!  The market has many different types of apples to choose from – it’s not just Red Delicious any more.
• Lunch. I love to make sandwiches for lunch – they are quick and convenient, and, if I add some veggies, they are also nutritious and satisfying.  Top your turkey sandwich with spinach or red leaf lettuce from the farmers market.  Tomatoes are a great way to add a little Vitamin C to your day.  Slice them in the morning and keep them cold and in a small baggie until you’re ready to add them to your sandwich.  One of my all-time favorite sandwiches is a tomato-cucumber-avocado medley on whole grain bread drizzled with a little olive oil.
• Afternoon “pick-me-up”. It never fails … everyday at about 3:00, I start dreaming about dinner.  But if I packed a snack before I left in the morning, I find I have the energy to make it through the rest of my classes.  Blueberries and blackberries are a great treat that is just sweet enough
  

  Country Vittles sells a wide variety of meat products – perfect for a healthy and locally sourced dinner.

  to feel like I’m rewarding myself.

• Dinner. The market also sells a variety of meat products – including beef, chicken, pork, goat, rabbit, turkey and lamb. If you have access to a kitchen – the market is a great place to stock up on ingredients for your dinner plans.Looking for more of a vegetarian theme for dinner?  Try making a salad from the various greens available – kale, spinach, or red leaf lettuce.  Toss in some peppers, tomatoes, or broccoli for some variety.  If you’re just looking to spice up your sides – try roasting some veggies like asparagus, cauliflower, or parsnips.

The best part about the Farmer’s Market (besides their amazingly fresh and nutritious food) is their LOCATION!  You can get all of your needs met in one spot – right on campus. The market is located in front of Cole Fieldhouse and is open every Wednesday from 11am – 3pm through mid-November.

Keep up with The Farmers Market at Maryland on Facebook, Twitter and Instagram.

Happy Shopping!

Food for Thought: How to Eat Healthy During Final Exams

By Katie Meade, Dietetic student, University of Maryland

After cramming for midterms, you swore that the end of the semester would be different.  But somehow finals have crept up on you, and now you are basically planning to live in the library during the upcoming exam period.

We’ve all been there. But if you find that finals season usually means subsisting on extra-large iced mocha drinks and late-night pizza deliveries for days at a time, this blog is for you.

Healthy eating during exams is not hopeless. In fact, packing nutritious study snacks might be easier than you think.

What to pack for those epic study sessions

Below are some of my favorite foods to pack when I take up residence in the library. These are all readily available on campus, easy to pack, and provide important nutrients to fuel your body and your brain.

• Peanut butter sandwich on whole wheat bread - This simple sandwich provides protein, whole grains, and healthy fats.
• Piece of whole fruit – I like to bring an apple or banana, but there are so many other portable fruit options including oranges, grapes, strawberries and pears.
• Carrots and hummus - That crunch is oh so satisfying!  Other veggies like bell peppers and cucumber slices are great with hummus too.
• String cheese and cherry tomatoes - Cheese can be a good source of calcium, protein, and other important nutrients. Also because string cheese is pre-packaged, portion size is just one less thing to think about with this snack.

Tips for studying and snacking

• Keep it cool. It’s great if you already have an insulated lunch box and an ice pack, but if not, no need to worry. Just freeze a water bottle the night before, pack it with your food, and things should stay cold for a few hours.
• Warm it up. Craving something warm like soup or want to heat up a cup of tea while studying? There are microwaves available for students to use in McKeldin Library!
• Break often. When studying for hours on end, try to stop and eat something every three to four hours. This will help keep your energy level high and can provide structure to your study sessions (organic chemistry…break…physics…break…English lit…break…you get the idea).
• Keep your dorm well stocked. The key to eating well when life gets hectic is to make it as easy and convenient as possible which means keeping healthy foods handy. Here is a tip sheet on how to stock your dorm room fridge with healthy foods.

A few other things to keep in mind while studying…

• Stretch it out. For every hour of studying, try to get up and move your muscles for a couple of minutes. Take the opportunity to refill your water bottle, or check out the scenery on a different floor of the library.
• Don’t let stress get the best of you. Learn more about how to take charge of the stress in your life and check out this list of 70 ways to Stress Less at UMD.
• Catch some Zzzz’s to get A’s. Make sure you’re getting 7-8 hours of uninterrupted sleep. It may feel more productive to keep studying rather than sleeping, but the truth is your study sessions will be much more effective after some shut-eye. Here are some tips to help you sleep better.

How do you eat healthy when you are studying? Please share your ideas below!

May Health Hint: The Importance of Preventative Care

Remember the old saying that “an ounce of prevention is worth a pound of cure”? This can be especially true when it comes to preventive health care. Maintaining or improving your health is important – and a focus on regular preventive care, along with following the advice of your doctor, can help you stay healthy.

Make an appointment

Making an appointment for a preventive health visit can help you establish the baseline for your current health, and identify any health issues before they become more serious. Preventive checkups and screenings can help you and your doctor discuss care options that may help maintain or improve your health. During a preventive visit your doctor will usually determine what tests or screenings you need. You can make your preventive health appointment right on campus at the University Health Center.

Watch UHCTV: How often do you get a preventive exam?

Prepare for your appointment

Plan to talk with your doctor about your health history and any concerns you have about a particular health problem or changes in your life. Make a list of your concerns and put the most important ones first. Take information with you – any medications you take. Inform your doctor about any recent events or changes in your health, including emergency room visits or changes in your appetite, weight, sleep, energy level, or any other symptoms.

Get involved

Giving and taking information are two important steps in talking with your doctor. This can help you and your doctor develop a health treatment plan that’s right for you. Ask about prevention, including lifestyle changes and preventive screening exams or tests to help prevent or manage a condition.

Preventive care guidelines vary with age and gender. Identify your preventive care guidelines at www.uhcpreventivecare.com.

This monthly blog series is brought to you by UnitedHealthcare. Follow them on Twitter for more health and wellness tips.

Make Room for Mushrooms

By Tara Griffith, Junior Community Health student, University of Maryland

 

Image credit: sea turtle (click for original)

Mushrooms seem to be ignored for a variety of reasons. One reason may be that mushrooms are not visually appealing, and since we’re always being told to “eat our colors,” this color-lacking food is swept under the rug. Some may not believe mushrooms are nutrient rich because of their lack of color.

Others may avoid mushrooms simply because they don’t know how to store and prepare them.

I think it’s time we appreciate this frequently misunderstood food. So let’s talk about this funny fungus…

A brief history

When pharaohs of ancient Egypt were first introduced to mushrooms, they decided that mushrooms were for consumption of royalty only. Many other civilizations around the world believed that consuming mushrooms produced super-human strengths and mushroom rituals were practiced.

Fast-forward through time and we land in France, where early cultivation of mushrooms was taking place. By the late 19^th century, the practice of growing mushrooms had spread to the United States. Though mushrooms today are being cultivated in almost every state, Pennsylvania is the leading state, accounting for 61% of total mushroom production in the United States.

Quick Facts

Mushrooms…

• are not plants nor animals, but technically classified as “fungi”
• grow from spores, not seeds.
• grow in dark, moist environments.
• contain no chlorophyll and they obtain their nutrition from breaking down dead plants.

Mushrooms are nutritious!

• Fat-free and cholesterol-free
• Low in calories and very low in sodium
• Good source of B vitamins, such as riboflavin, niacin, and pantothenic acid
• Contains the minerals selenium, ergothioneine, copper and potassium
  • Mushrooms are actually the leading source of selenium among other produce. Selenium protects the body cells from damage that might lead to disease, and helps to strengthen the immune system.
• They are the only source of vitamin D in the produce aisle.

To find out more about the nutritional value of certain foods and how to incorporate healthy foods into your diet, schedule a free diet analysis appointment at the Center for Health and Wellbeing.

Proper storage of mushrooms is important.

• Always keep mushrooms in the refrigerator when not being used.
• Store mushrooms in their original packaging, which is designed to keep them fresh.
• When buying loose mushrooms, store them in a brown paper bag to limit the accumulation of moisture.

With the plethora of mushroom varieties available and endless ways to eat them, preparing mushrooms is a great way to get creative in the kitchen. With summertime approaching, it’s also a great time get outside and grill up some tasty Portobello Mushroom Burgers.

What are some of your favorite ways to eat mushrooms? Comment below!

Source: MushroomInfo.com (The Mushroom Council)