Category Archives: Health & Wellness

Announcements, Health & Wellness

Staying Healthy for the Semester

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It is that time of the year. The time where germs are passed and the flu is common. Hopefully everyone got their flu shot for the season, but if you didn’t then you need to be conscientious about taking care of yourself. Here are some reminders on how to prevent sickness:

Get plenty of sleep

It is important for your health to get enough sleep. This means going to bed earlier so that when you wake up in the morning you feel refreshed and ready to go. When you aren’t getting enough sleep you are more susceptible to germs and getting sick. So get plenty of rest.

Exercise & Keep Active

It is important to make time to exercise. It is important to not sit around all the time. This time of the year is hard because the weather tends to be colder, but do not forget that we have a gym right here on campus.

Eat Healthy

Eating healthy can also help prevent you from getting sick. Find foods that are better for your body. It is okay to eat burgers and other junk food once in a while, but it is important to only eat these kinds of food once in awhile.

Stay Hydrated

Keep the liquids coming. It is important to drink water throughout your day. If you are unsure of the health benefits or how much water to drink during the day, then I encourage you to check out

Water: How much should you drink every day?

Water is essential to good health, yet needs vary by individual. These guidelines can help ensure you drink enough fluids. By Mayo Clinic Staff How much water should you drink each day? It’s a simple question with no easy answer. Studies have produced varying recommendations over the years.

Clean Your Living Space Often

This one isn’t the first thing that comes to mind when you think about staying healthy. It is important though to keep your living space clean though. This will help prevent germs from spreading and make you feel better.

Listen to Your Body

Don’t forget to always pay attention to what you are feeling. If you don’t feel well then take some time to rest and recuperate. You shouldn’t push yourself when you are not feeling well or when you are overly tired.

Wash your hands

This one goes without saying; wash your hands throughout the day. You should keep hand sanitizer in your backpack or purse so that when you can’t get to a sink you at least have some way of keeping your hands clean.

Avoid caffeine and sugary drinks

This one has been mentioned in other posts, but it is extremely important. Try to stick to water during the day. If you can’t give up caffeine completely then limit yourself to one cup per day.

Relax

Find time to relax and take a break from the hustle and bustle of college life. I recommended finding at least one day per week to just relax. This may not be possible for everyone’s schedule. If not then take a few hours one day to not worry and just relax.

Skipping Meals?

There have been studies conducted that show eating three square meals a day is not as important as we were told growing up. It is more important to focus on what you are eating and the amount you are eating.

Is 3 Meals a Day the Only Way?

The number of meals you eat may not be so important. How you eat those meals is what matters most when it comes to decreasing the risk of heart disease and other health problems that come along with being overweight.

Do not forget that Millersville University has the Health Services. If you are not feeling well then go and see them. Here is a link to their page:

Health Services

Millersville University Health Services is dedicated to ensuring a healthy living and studying environment at Millersville University. Academic success and personal growth can only be enhanced through a healthy campus community. Health Services is committed to promote healthy lifestyle choices, preventative medicine, and health education.

It is crucial that you take care of yourself.

Academics, Health & Wellness

Time to Form a Plan

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When asked about time management a lot of people think it means to plan their day down to the last minute. This ends up stressing them out because you can’t plan out your day like that and then they end up not doing anything. This leads to even more stress and you end up rushing to finish everything. Does time management really mean this though?

Hear are a few definitions of time management:

  1. “Time management is the ability to plan and control how someone spends the hours in a day to effectively accomplish their goals.” https://www.psychologytoday.com/us/basics/time-management
  2. “Time management is the process of organizing and planning how to divide your time between specific activities.” https://www.mindtools.com/pages/article/newHTE_00.htm
  3. “The ability to use one’s time effectively or productively, especially at work.” Dictionary

Not one of these definitions say that we need to have to have our lives completely planned out. That is impossible to do because events or ideas change how our days go. What is important about time management is not procrastinating until the last minute. Then if something does occur that changes your schedule you won’t be as stressed.

Another issue people face when it comes to time management is that, some days, there are a lot of things that need to get done around the same time. I faced this problem the first week of the semester. Not only did I have classes to attend and do homework for, but I also had two booths at Org. Outbreak to run as well as prepare for the first meetings of said organizations. It caused me to feel sick from the stress.

One way to avoid this is knowing when you need to say “no”. I should have told one of the organizations I am a part of that I couldn’t run the booth instead of taking both on. I also should have asked for help when I knew it was going to be to much for me to handle. You shouldn’t be afraid to ask for help from others.

Just remember to take care of yourself and by utilizing time management it makes it easier to do so. It is also a good idea to make a weekly plan instead of waiting till the day of to form a schedule. This will allow you to move things around if needed and will prevent you from taking too much on.

Health & Wellness, Lifestyle / Hall Life

No Need to Get Burned Out

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I don’t know about the rest of you, but I am already struggling with my stress. Between School,  work, and extra activities I am starting to get burnt-out already. There are so many sites out there that tell you how to lessen your stress but a lot of them are not realistic when it comes to college students. So I decided to form my own list of how to reduce stress.

Lessen your caffeine intake!

I know, this sounds impossible. I tend to drink a lot of coffee in the mornings, but it is a stimulant and will increase your stress. Now most people will say to avoid caffeine all together, but as college students who have to get up early or stay up late, it’s not always possible to do so. I have reduced my caffeine intake to one cup of coffee a day.

Try to fit physical activity into your routine!

While you may not be able to find time to go to the gym everyday, try to make it there a couple of times per week. Stressful situations increase your level of stress hormones, so, taking time to exercise is a great way to lessen your stress. If you don’t want to go to the gym go for a long walk or run.

Get More Sleep!

This is probably the hardest one for me. As a college students it is hard to get to bed at a reasonable time and depending on work / school schedules you may need to get up early. Don’t procrastinate till the night before on homework. This will allow you to get to bed at a reasonable time. Studies also show that using devices before bed isn’t a good idea. They stimulate your brain making it harder to go to sleep. Check out this link for more information:

How and Why Using Electronic Devices at Night Can Interfere With Sleep

This content was created by the National Sleep Foundation Ninety percent of people in the U.S. admit to using a technological device during the hour before turning in, and children often use electronic media to help them relax at night.

Find a relaxation technique that works for you!

Yoga could help you relax, but this isn’t true for everyone. Try out a few relaxation techniques and see what is best for you. If you need help with finding different techniques then try this website:

Six relaxation techniques to reduce stress – Harvard Health

We all face stressful situations throughout our lives, ranging from minor annoyances like traffic jams to more serious worries, such as a loved one’s grave illness. No matter what the cause, stress floods your body with hormones. Your heart pounds, y…

Talk to someone!

Millersville University offers counseling! If you don’t feel comfortable going to a someone you don’t know then try talking to a parent and / or friend.

Saying ‘No’ and managing your time!

Another habit I am guilty of is not being able to say no to people. So, instead of saying ‘no’ I end up having a million things to do! This makes it harder to manage your time. If you really can’t do something then you need to speak up. Some will understand, others will not, but you need to put yourself first.

Lastly, if you are sick, REST!

It is hard to miss class and work, but if you are sick then take some time to rest. If you feel like it is impossible to miss your class or work then don’t go to that party, club meeting, or whatever extra thing you have going. It will help you in the long run.

It is important to take care of yourself! You can’t do everything and if you try, you will definitely get burned out.

My name is Stephanie Wenger and I am the Marketing Intern for the Department of Housing and Residential Programs. I am an English BA major with a minor in History.

Health & Wellness, Lifestyle / Hall Life

Welcome Back Marauders!

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Spring 2020 Semester has finally arrived! Hope everyone has gotten settled in for a brand new semester/year. This can be a difficult time of the semester for some, what with getting settled back into Residence Halls, getting back into a routine, and new classes/professors. It can be a bit overwhelming but it is not impossible.

Here are a few ways of getting back into routines and Residence Hall life:

Print out your class schedule

It is important to know your class schedule. Having a print out of your classes will definitely help you the first couple of weeks, at least until you have it memorized.

Consistency

Once classes and work start, it is important to find consistency within your schedule. This may have seemed easier in high school when you had a strict schedule everyday, but once you figure out your classes and work schedules it can be easy in college as well. Balancing your priorities will make it possible to find consistency in your college routine.

Look over your syllabus before class

This may not be possible for every class. Some professors prefer to give you a printed copy on the first day. If you can get the syllabus early, though, it would be a good idea to take a look at it before the first day.

Have a planner ready

A commonly used phrase among college students is “I will remember that later.” We all say this yet most of the time we forget. It is a good idea to get some sort of a planner for the semester. If you are in need of one then stop by the school store.

Set your alarms

After being home for a while and getting out of your routines, it is easy to forget to set an alarm in the morning. Don’t forget to set an alarm because you do not want to be late on the first day of classes!

Try to get ahead of your work

There is nothing like getting behind the first couple of weeks of school. This will not only cause you stress but can also foretell what the rest of your semester will look like. If you get ahead of your work it will make the first couple of weeks smoother and help you for the rest of the semester.

All these tips are great but don’t forget to eat healthy, exercise, and get plenty of sleep. If you keep yourself healthy there is a good chance you will be better prepared for class and work.

I want to wish you all a great start to your semester! I know you will all do well this semester!

Announcements, Health & Wellness, Lifestyle / Hall Life

Stay Healthy on Campus

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As fall approaches, so does cold and flu season. Unfortunately, illnesses can sneak up on us, but there are a few ways students can get ahead of the game.

Get a flu shot.
Health Services offers free flu shots to all students. While Health Services usually requires an appointment to be seen, they provide walk-ins for flu shots. If you believe you’ve gotten sick, Health Services will evaluate and treat acute illnesses. You can schedule an appointment by calling 717-871-5250.

Exercise.
Exercise helps white blood cells travel faster through your body; white blood cells are the ones that fight against infection. There are a few ways to exercise on campus. The Fitness Center is located in the SMC and is free to all full-time students. There are numerous intramural and club sports, as well as fitness classes, offered as well. If you don’t have enough time for a formal workout and still have PokemonGo downloaded, there are 8 gyms and 45 PokeStops around campus you can walk, jog, or run to. Don’t forget to hatch your eggs!

Get enough sleep.
While it’s tempting to pull an all-nighter, sleep deprivation can lead to reduced brain function, fatigue, headaches, and more. Between 7 and 9 hours of sleep will improve your overall health. Try taking a short nap during the day and sticking to a schedule can help you to stay rested throughout the day.

Wash your hands.
Washing your hands is one of the easiest ways to avoid getting sick. Being in close contact with people through classes, the residence halls, and walking around campus means it’s easy to catch colds or viruses. Hand washing removes these germs. Wash your hands before meals, any time you will be touching your eyes, nose or mouth, or if you’ve been around others who are sick.

Drink lots of water.
Staying hydrated gives you more energy throughout the day by replenishing your body. It helps concentration and can help you from overeating. Refill the water you buy from the Anchor or Galley from water fountains with the EZ H2O filtration system — these water fountains can be found all over campus.

Eat right.
Eating healthy can help boost your immune system, maintain a healthy weight, and improve overall health. While it’s easier to grab a slice of pizza or cheesesteak, healthier alternatives are available at the Upper Deck, Anchor, and Galley. Even if you don’t have time before your 9AM class, always eat breakfast. Whether it’s a granola bar or banana, breakfast keeps you from overeating throughout the day. Never skipping meals is also important. Snacking can also help keep your appetite in check. Try keeping a good balance of dairy, whole grains, fruits, vegetables, and protein every day.

Relax.
Stress is something that you’ll definitely experience in college. Relaxing and having down-time is essential to staying healthy. Stress and getting run-down can adversely affect your health. Creating a routine and giving yourself regular breaks is the easiest way to relax. Don’t forget to hang out with friends and de-stress by binging Netflix or Hulu or curling up with a good book.

Images courtesy of Pexels. 

Health & Wellness, Lifestyle / Hall Life

Stress and Time Management Skills

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It is getting to the point of the semester where deadlines keep coming up faster than you expected. Semester projects are in full swing and maybe some of the procrastination you have been doing is catching up to you. I know for me personally, I have group projects in all of my courses, so my schedule has been hectic trying to coordinate what times I can meet with each group in order for us to work on our project effectively. I know this is the case for many of my friends and I think college students as a whole, which causes stress making the situation worse. To combat this, we can try to participate in stress and time management techniques. Here is a list of effective time management skills that also help with stress management. 

 

Photo courtesy of Canva.

 

  1. Use a planner.

A planner can help you to remember deadlines for projects and days that exams will be held. At the start of each semester, I like to write in the days that projects are due for each of my courses that way I do not forget. My favorite brand of planners are the Happy Planners because they have big blocks to put all of your daily tasks!

2. Learn to say “No”.

Being in college sometimes it is hard to say “no” in some situations because you may experience ‘FOMO’ or the fear of missing out. Your friends may ask you to do something fun, but you may have a test the next day which may lead you to say “no” even though you really want to say yes. Saying “no” sometimes can benefit you and save your grade. Trust me, you will be happier not going than getting a bad grade.

3. Plan “me” time to de-stress for a small amount of time each day.

Having a time set away each day to do something you like will give you the break you are in need of, but will also keep you on track. This time will help you to relax and participate in an activity you find joy in. For example, during this time you could take a walk outside, exercise, read or watch a movie!

4. If you have free time, work ahead on assignments.

If you somehow come across free time, use it to your advantage! Spend this time getting ahead on your assignments and studies. By getting ahead, you will be more prepared for class which can help to alleviate your stress.

5. Break up big tasks into a couple smaller achievable tasks.

Sometimes working on very large projects can be intimidating and can lead to procrastination. To avoid this, split your projects into smaller sections and work on it little by little.

6. Talk to a friend or family member.

If you have stress about an assignment or something else, try talking to a friend or family member about it. They can give you advice on how to approach the assignment or maybe even make you feel a little less worried about it.

7. Keep a time log.

Keeping a time log can give you insights on what exactly you are using your time on during the day. This can also help to show you where you are using your time unproductively and things you may need to do less of each day.

8. Prioritize more important tasks or projects that are due sooner.

If you have a lot on your plate, try to prioritize the assignments or projects that are due sooner to make sure you get them done on time!

9. At the end of the day use 5-10 minutes to clean up your space whether it be your desk or bedroom.

By decluttering your desk or bedroom at the end of the night, you will be able to start off the morning with a fresh perspective and a clean space.

10. Put your phone on “Do Not Disturb” if you are completing homework, studying or working.

If you are completing an important assignment or project, it may be a good idea to put your phone on “Do Not Disturb.” When your phone is buzzing and constantly illuminating with new notifications, you can easily get distracted which can lead to being unproductive. If you make the switch to putting your phone on DND, you will be able to get more work done and be able to fully focus on your task.

By trying new techniques and managing our time better, we can be less stressed and more productive. If we missed any of your top time management skills make sure to tweet us! Our username is @VilleHousing .

 

Health & Wellness, Lifestyle / Hall Life

Quotes to Get You Through Your ‘Burnout’

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As college students it is very common for us to feel the sensation of ‘burnout’. This feeling very often comes right after we come back to school from Thanksgiving break to make our final stretch. We are experiencing  a cycle of ongoing stress, we are tired, lose motivation and are focused on other things like the holidays instead of our upcoming tests. The last couple weeks of the semester are very hard and after a break we do not want to get back into the work loads ahead of us. If you need motivation to make that last push and ace your finals, here are some inspirational quotes to get you back on the grind.

 

  1. “Don’t say you don’t have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Pasteur, Michelangelo, Mother Teresa, Leonardo da Vinci, Thomas Jefferson, and Albert Einstein.” – H. Jackson Brown Jr.
  2. “You’ve got to get up every morning with determination if you’re going to go to  bed with satisfaction.” – George Lorimer
  3. “Procrastination makes easy things hard, hard things harder.” – Mason Cooley
  4.  “A diamond is merely a lump of coal that did well under pressure.”
  5. “Destiny is for losers; it’s just a stupid excuse to wait for things to happen instead of making them happen.” – Blair Waldorf
  6. “Sometimes, you need to step outside get some air and remind yourself who you are and where you want to be.” – Gossip Girl
  7. “There is no secret to success. It is the result of preparation , hard work and learning from failure.” – General Colin Powell
  8. “When it’s finals week and you’ve been studying for five hours straight, you need three things to get you through the night. The biggest Slurpee you can find, half cherry half Coke. Pajama pants, the kind that have been washed so many times they are tissue-paper thin. And finally, dance breaks. Lots of dance breaks.” – Jenny Han
  9. “It always seems impossible until it’s done.” – Nelson Mandela
  10. “You are so close to the victory, don’t you dare give up now.”
  11. “Doubt kills more dreams than failure ever will.” – Kerim Seddiki
  12. “Don’t let perfection become procrastination.” Danielle LaPorte
  13. “Don’t study because you need to. Study because knowledge is power. Study because they can never take it away from you. Study because you want to know more. Study because it enhances you. Study because it grows you.” – Anonymous
  14. “Recipe for success: Study while others are sleeping; work while others are loafing; prepare while others are playing; and dream while others are wishing.” – William A. Ward
  15. “Don’t stop until you’re proud.”

Happy studying! Good luck on all of your upcoming exams and projects and may the curve be ever in your favor.

Cover photo courtesy of Canva. 

Health & Wellness

How To Avoid Catching Colds On a College Campus

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It is getting to the point in the semester when almost everyone is sick or you know someone who is sick. Getting sick is one of the most inconvenient things to happen to a college student because all you want to do is rest and lie down, but you have classes and assignments due all week long. No one wants to deal with a stuffy nose, loud coughing, stomach-aches, fevers or headaches. If you want to try to avoid all of these symptoms make sure to follow these tips.  

 

  1. Get a Good Amount of Sleep Each Night

Getting the right amount of sleep can benefit you in many ways. The recommended amount of sleep for a college students is 7-8 hours a night , but that is easier said than done. Not getting enough sleep on one hand,  can weaken your immune system.

2. Wash Your Hands Regularly

Washing you hands regularly and especially before eating, can kill germs and prevent you from getting sick. It will be especially worth it in the long run  when you do not get sick while everyone else on campus is.

3. Eat Healthy

In college, it is especially hard to eat healthy all the time. Students are often tempted by fried , delicious food the dining hall serves and often times they are not eating all of the nutrients they need. If you incorporate fruits and vegetables into your diet, it is easier to stay healthy and receive the daily nutrients your body  needs.

4. Wipe Down Surfaces in Your Room Everyday

Most college students do not wipe down their surfaces everyday which leads to germs building up. If you take the time to wipe them down, it can prevent you from catching a cold within your own room.

5. Exercise

Participating in daily exercise is not only good for your body, but it is also strengthens your immune system. It can also help you to breathe better, sleep better and create better circulation for your body.

6. Stay Hydrated

Staying hydrated can benefit you in many ways. It can make you less tired and create a stronger immune system.

7. Get Vitamin C

If you get your daily intake of Vitamin C , you are way less likely to get sick. Vitamin C is linked to the protection against the immune system. Oranges are a great source of Vitamin C.

8. Get the Flu Shot

This is the easiest way to prevent the flu, but many students do not get it because they think they do not have enough time to, they are afraid of needles or they just do not feel like it. Health Services here at MU offer free flu shots for all students.

Make the time and effort to prioritize yourself and your health during the cold season!

Photos courtesy of Canva.

Health & Wellness, Lifestyle / Hall Life

How To Decorate Your Room To Improve Your Mood

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The environment you live in can affect your mood and emotions in many ways. While you are in college and stressed by many classes and assignments, the last thing you want to worry about is a cluttered or stressful room. At the end of the day, you want to make sure that your room is relaxing to you and creates an environment where you feel safe. Throughout the years I have lived in the residence halls, I have discovered what types of things or decorations make me feel relaxed in my own room. Here are a list of helpful tips I learned about decorating a dorm room.

 

  1. Think about how colors change your mood.

Colors can be associated with different emotions and feelings. If you decorate your room to how you want to feel, it can create the type of environment you desire. For example, blues, greys and greens are naturally soothing colors and can create a relaxing environment. While on the other hand, rooms decorated in bright colors like pink, yellow and orange can lift your energy and your spirits. Try not to choose overly dark colors because they can translate into feeling gloomy and it also makes it hard to feel cheerful. I add bright colors to keep me energized and happy.

2. Clean up clutter.

If you have a cluttered desk or dresser, this can make you feel overwhelmed and stressed within your own room. By taking the time everyday to put items away, you can reduce the number of things that pile up over the course of the day. If you leave your items to pile up, this can also affect your sleep schedule and can lead to not getting a peaceful night of sleep.

 

3. Make your bed everyday.

I know that a lot of people say they do not have the time to do this, or think this is stupid, but doing this everyday can make you feel better. Along with making your room look nice and well kept, this can also prevent you from crawling back into bed after coming back from class. By doing this simple task every morning, you will feel more organized and keep you going all day long.

4. Decorate with items or pictures you love.

Create an environment with familiar faces and items . You will feel happy and more refreshed if you wake up to the sight of things you really love, like pictures of your loved ones or a poster of your favorite band or movie. I like to personalize my space by adding family photos and posters of my favorite bands.  

5. Decorate your mirror with inspirational quotes on post-it notes.

By displaying a few of your favorite inspirational quotes on your mirror, you will feel more confident and actually look forward to looking into the mirror. This is a simple trick to train your mind to experience more happiness and success.

These few little changes can affect your mood in the long run and help you stay more focused. If you follow any of these tips, let us know by tagging us on Instagram or Twitter. Our username on both of these sites is @villehousing .