10.04.2007 = JAYPLAY
health
SHAKE IT UP BEFORE YOU
BEING SICK, TIRED AND STRESSED IS NO WAY TO SPEND FALL BREAK. USE THE FOLLOWING TIPS TO ENHANCE YOUR DAILY ROUTINE AND GUARANTEE YOURSELF AN ENJOYABLE VACATION.
Carly Wirick, Overland Park senior, was excited for her freshman year Fall Break. She and three of her friends had planned a road trip to Colorado, but as Fall Break and midterms grew nearer, Wirick began to feel under the weather. On the Wednesday before break, coming off three hours of sleep and holding back what she said felt like gallons of mucus, Wirick decided to tell her friends that she wasn't well enough to make the trip.
"I was so disappointed," Wirck says. "We had planned that trip for a month and I feel like Mother Nature gave me a big slap in the face."
During her last two Fall Breaks, Wirick, a nursing student, has paid careful attention to her health and body in an attempt to offset any form of sickness that may have come her way.
By midterms, students are ready to throw in the towel in terms of textbooks and tests. Luckily, the University schedules that much-needed, four-day weeken called Fall Break that creates the perfect opportunity to hit the road and experience getaway gratification or simply to relax. Add these helpful tips to your daily routine the week before break to guarantee pleasurable time off.
A WEEK BEFORE DEPARTURE
Nancy Betts, head of the Department of Nutritional Sciences at Oklahoma State
University, says a diet low in saturated fat and high in fruits, vegetables and whole grains is best for good health. She says it's important to consume five to nine servings of each per day. Betts adds that if you're getting ready to travel, it's good to be well-hydrated. According to the Mayo Clinic, men should drink three liters of water per day and women should drink 2.2 liters daily. And before you start to guzzle down a four-pack of Red Bull as you study for your midterms, Betts says to look at the calories and ingredients of the common energy drink. High fructose corn syrup is a universal ingredient used in these drinks, and Betts says the syrup makes people's energy levels peak quickly, followed by a sharp decline of their blood sugar that results in fatigue and decreased concentration.
Circuit training, a fitness routine consisting of easy-to-do upper- and lower-body workouts, gives students the best amount of training in the shortest amount of time, says Aimet Victoria, a personal trainer at Sky Sport & Spa in Beverly Hills, Calif., the fitness club featured on Bravo's hit TV show "Workout." Victoria says circuit training impacts the entire body without requiring too much obligation, which is the perfect solution for time-pressed students. She adds that this type of workout can be started at any time and
is a great way to enhance your body's overall performance and increase energy.
Nearly half of Victoria's clients are frequent travelers and she says that maintaining your workout on the road is surprisingly simple. She suggests buying a couple
NOW THAT YOU'VE TWEAKED YOUR ROUTINE A BIT IN PREPARATION, HERE ARE SOME HINTS TO MAINTAIN YOUR HEALTHY LIFESTYLE WHILE ON THE ROAD.
Nutritionist Nancy Betts says to be on the lookout for the healthiest kinds of foods when you're on your trip and acknowledges that finding low-fat foods is a difficult task. She says avoiding fast food is practically impossible, so eat
the healthy alternatives such as salads or non-fried foods.
Personal trainer Almet Victoria suggests that people who travel during their workout routines should focus on one nutrient while on their trip: protein. "You can go to Wendy's or a sit-down restaurant," Victoria says, "just somehow incorporate protein."
Betts alerts students to be weary of consuming energy drinks while traveling." "It can cause intestinal discomfort," she says, "and you sure don't want that on the road."
Victoria recommends
using the resistance bands while on your trip to keep up with your exercises. "It's a great upper- and lower-body workout in 30 minutes or less," she says, "and you never have to leave your hotel room."
- Leave problems at home.
Sleep expert Jay Winner says that some people still miss out on the benefits of quality leisure time and suggests that you should attempt to keep nagging thoughts on the backburner for the duration of your trip.
source: Nancy Betts, Jay Winner and Almet Victoria
of resistance bands and using them to do exercises similar to those found in a circuit-training routine. The bands are great for use outside of the gym because of their mobility and resistance strength. Victoria adds that a diet rich in protein benefits muscle growth and makes workouts worthwhile.
THREE DAYS BEFORE
Exams and essays can cause tremendous stress on students and they typically fall on the few days before Fall Break. In addition to all-nighters, some students have jobs, internships or families to deal with. Jay Winner, M.D., author of Stress Management Made Simple and founder of www.stressremedy.com, says people need to learn how to relax. He says to take five to 10 minutes before an exam and use that time to clear the mind of frustrations and
doubts.
Once you've honed the craft of relaxation, Winner says to try mindfulness, or the ability to overlook negative thoughts and focus on a physical action, such as breathing from the diaphragm. Winner'ssayssituationsthattypically make people agitated, such as traffic and waiting in line, are perfect places to be introspective. "Many of us are busy and don't have time to let our guard down," he says, "and those are the times to take a breather."
NIGHT BEFORE
By the time Wednesday evening rolls around, students pretty much have two options: get wasted or pass out from fatigue. The endless hours studying for exams or researching for essays add up to a whole lot of sleep deprivation. Paul T. Gross, M.D., chair of the Department of Neurology at the
Lahey Clinic near Boston, says a lifestyle that includes staying up too late, excessive alcohol consumption and extreme stress is conducive to sleep deprivation. Sounds familiar, huh?
Gross says that sleep deprivation has problematic effects on everyday functions, such as a poor attention span, decreased coordination and an impaired immune system, which can result in an infection. Gross suggests seven to nine hours of sleep per night, he adds that some people can go without. "Some people learn to function with less," he says, "but they are not functioning at their best."