Stress

Stress, stress, stress. We never seem to escape the potentially fatal disease. Of course, we college students are just as prone to the effects of stress as anyone. According to Web MD, stress can be linked with or lead to high blood pressure, a weakened immunity, muscle tension and/or pain, low fertility, an upset stomach, and acne. But it doesn't stop there. Stress can also greatly affect your mental and spiritual well being. Here are some symptoms that may tell you to chill out:

• A fast heartbeat.
• A headache.
• A stiff neck and/or tight shoulders.
• Back pain.
• Fast breathing.
• Sweating, and sweaty palms.
• An upset stomach, nausea, or diarrhea.

Okay, if you're sweating while you run, than you probably aren't stressed out. However, if any of these symptoms occur while at rest or with some degree of discomfort, you should consider doing one of the following:

• Go to the gym.
• Put on some laid back music.
• Watch one of your favorite comedies.
• Hang out with a friend you know will not make things worse.
• Read a book/magazine/newspaper.
• Prepare one of your favorite meals (preferably one that takes a while to cook.)

Don't let stress ruin your day or even put the slightest damper on life. Balance is always the key to a stress free day.

Graduate School?

Pre-Med? Here are the top 10 medical schools of 2008 in the U.S. according to U.S. News. Each university was judged on research and primary care capabilities.

1. Harvard University- Boston, MA
2. Johns Hopkins University- Baltimore, MD
3. Washington University- St. Louis, MO
4. University of Pennsylvania- Philadelphia, PA
5. University of California- San Francisco, CA
6. Duke University- Durham, NC
7. University of Washington- Seattle, WA
8. Stanford University- Stanford, CA
9. University of California- Los Angeles, CA
10. Yale University- New Haven, CT

Not pre-med but planning on going to graduate school? Check out Top U.S. Graduate Schools to see the best graduate programs in others areas of study.

Exams: Brain Food

It's exam time. And your brain needs adequate sustenance to make your efforts worthwhile. Like any other organ, your brain relies on nutrition, more specifically glucose, to maintain it's capacity to function. To achieve peak-performance, stick to complex carbohydrates, protein, fruits and vegetables. Here are a few ADA suggested meals to try before your next exam:

• Pineapple chunks mixed with low-fat cottage cheese and a slice of whole-wheat toast with apple butter
• A whole-wheat English muffin topped with soft margarine and a hard-boiled egg
  
• Whole-grain or bran cereal with low-fat or skim milk and shaved almonds, served with a piece of fresh fruit
• Oatmeal topped with a sprinkle of brown sugar and walnut halves
• Multigrain pancakes or waffles topped with banana slices
• Nonfat yogurt topped with low-fat granola and dried apricots

While healthy fats are a daily essential, they deter the feed of glucose to your brain. So, if you have a short exam fats will not help you. However, say you have 2 exams back to back. Then perhaps some unsaturated fats will help sustain the energy feed to your brain.

Finally, don't forget to sleep. NEVER pull an "all nighter" before a major exam if you can avoid it. According to research by Gregory Belenky at Walter Reed Army Institute, "The ability to do useful mental work declines by 25 percent for every successive 24 hours awake." Getting at least 7 hours of sleep promotes the best mental performance.

If you have more questions visit http://www.nutritionatc.hawaii.edu/HO/2004/255.htm.

To-To-Too Much Caffeine

With the growing responsibility of being a college student, anxiety is unavoidable. And what better asset than caffeine to help get you through a demanding day. As a stimulant, caffeine has been proven to reduce clotting and blood pressure over time, much like aspirin. Under the FDA, caffeine is classified as GRAS (Generally Recognized As Safe.) So, yes, it is okay to reap the benefits of caffeine. Yet, without the necessary know-how, it's easy to over consume, leaving you restless, jittery, or just more stressed out than when your day began. Let's first take a look at some common day-starters*:

• Starbuck's Coffee-300mg
• 5 Hour Energy- 200mg
  
• Dunkin' Coffee-140mg
• Red Bull- 60mg
  
• Black Tea-40 mg
  
• Green Tea-20mg

*These numbers reflect one serving of each product which varies accordingly.

These are the numbers but what do they tell us? The beverages at the top of the list are the most potent and should be consumed at the beginning or middle of your day. Whereas black and green tea can be enjoyed throughout. Avoid taking caffeine products within 5 hours of going to sleep to prevent restless sleep. But limit caffeine uptake to 400mg/day max. Remember that you will develop a tolerance which will limit the effects.

To prevent a tolerance and restlessness, I drink coffee or black tea in the morning and green tea in the afternoon/evening. This way I am consistently focused when I need to be but have no problem crashing at day's end. Experiment to find out what works for you.

College: Not ALL fun

Although college can be the time of your life, it comes with a price. Particularly during exams, stress can take a serious toll on your experience. One thing can ruin your day if you let it. And let's be honest, college is no time to waste with stress. You might use the weekend or a bottle of Jack as your only means out. But there are things you can do to perhaps reduce the amount of whiskey required to cool off.

First and foremost, breathe. Taking deep, rhythmic breaths ensures quality blood flow and keeps your nerves at bay. Another thing you can do to keep blood pressure down is eat well. A balanced diet is essential for proper brain function. Along with nutrition, exercising is vital to stress reduction. When you feel the need to unleash hell on Earth, try to do it in a constructive manner that may benefit you. Whether you lift, run, box, bike, do yoga, or go for a walk, physical activity can do more than just build muscle.

Aside from these universal methods, try to find what works for you. Having a hobby or just a personal interest can let your mind and body recover. Watching a movie, reading a book, listening to music, playing an instrument or doing whatever it is that makes you happy is always helpful. Here's a simple acronym which can serve as a solution itself.

• B reathe
• E at well
• E xercise
• R & R

Towson students, if it ever seems unbearable try contacting the counseling center.

Contact Information:
Hours: Monday - Friday, 8:00 a.m. - 5 p.m.
Phone: 410-704-2512
E-mail: bjherman@towson.edu

Proper Running Technique

What is going through our minds while we run? Some of us listen to music but you are most likely letting your mind go off. It becomes a mere meditative state. Now, it is a good thing if you are relaxed. However, as in anything else, form and structure are vital to the success of our efforts. And unless we tune our focus into our posture, our attempts will only weaken us over time.

First, become aware of your spine. It should be a straight line from your tailbone to the top of your head. Then lean forward, allowing gravity to aid you slightly. While you run, keep your head just above or in front of where your feet land. Your feet should plant directly below your knees with your toes pointing ahead, not in or out. This will relieve some of the torque placed on your joints, especially your knees. Your legs and arms should never cross over the center of your body. Make relaxed fists and bend your arms, keeping your hands close to your arm pit.

As you run, there are a few things to keep in mind as well as posture. Imagine you are running on a line and try to keep it between your feet. Also, be sure to accent the back half of your running motion. Allow your arm and legs to swing behind you only to propel you forward. Ensure that neither your legs nor your arms are crossing over the center of your body and in a North to South motion. Keep your gaze just under the horizon but stay loose. Look around and enjoy the scenery...or gym wall. Tension and stress are great deterrents in all aspects of health. Breath in through your nose and do not hold your breath. Keep a shallow, steady rhythm throughout your run.

It may seem overwhelming at first. Just write down your own condensed version and review it before you go out for a run. A common mistake is to think about how one looks while working out. Instead, channel your thoughts to the sensation of what you are doing. And most of all, remember how you feel when you get done.

For more information, read Chi Running by Danny Dreyer or visit The Runner's Corner.