Posts belonging to Category Physical Activity



It’s Finals. Time to get serious about your health.

It has come to the end of the semester again. Group meetings for projects, reviews for exams, as well as endless papers are all starting to take up more and more of your time. Sometimes you may feel like you have to sacrifice your sleep, your exercise, you regular meal time, and thus, your health to make a final boost of your GPA.  But, sacrificing these things can actually be a detriment to your academics.

The following tips for finals month will not only help you find a balance between working hard and being healthy, but remind you that often times, they go hand in hand as well.

  • Relax and Release Stress.  One thing you feel at the end of every semester may be stress. Both physical and psychological stress can cause chronic inflammation in your body, with an immediate effect of dampening your brain and body function, as well as a long term effect of increasing your risk for chronic diseases such as obesity, heart disease, diabetes, and cancer. Your overall performance and wellness could be determined by how well you manage your stress. Getting adequate sleep, eating a balanced diet, and participating in regular physical activity are all effective ways of reducing stress, and have all been shown to reduce inflammation.
  • Keep a Regular Schedule. An irregular schedule can create metabolic stress in your body and affect your health and academic performance. Thus, staying on a schedule that is similar to your typical day is best. When you change things up- like staying awake later or eating late-night- your body is stressed by this and has to adjust, which requires you to use energy that isn’t directed toward your studies. Regardless of whether you are a “morning person” or a “night person”, if  you eat, sleep, workout etc at similar times day to day, you are minimizing the stress you put on your body.
  • Stop Skipping Meals. Regular meal time is also a part of your schedule, and an important one.  We all know that it’s bad to skip breakfast, and it’s actually bad to skip lunch and dinner too. Skipping meals can slow down your metabolism and cause your body to store the food you eat as fat since your body won’t know when it will get fed again. Therefore, try to have an apple, banana, cup of yogurt, or granola bar on hand so that you have something healthy to snack on if you get hungry and you’re in the middle of doing work.
  • Stay Hydrated. During periods of intensive brain activity, water serves as the primary media and reactant in the massive metabolic reactions going on in your body and brain. To maintain health and a high level of functionality, you need to watch out for dehydration. Oftentimes, thirst is a sign that you’re past the point of dehydration. Headaches and fatigue may come first. Water is the healthiest and most hydrating choice to replenish lost fluid stores. Sugary drink like soda and sports drinks do not provide as much water and can actually be dehydrating. Other healthy options include iced or hot tea.

Sources:

Nielsen, Forrest. March 15, 2010.Inflammation- Bad or Good. United States Department of Agriculture. Available online at http://www.ars.usda.gov/News/docs.htm?docid=19563.

Shacter, E. and Weitzman, SA. 2002. Chronic Inflammation and cancer. Oncology. 16(2):217-229.

By: Xuan Qin

Editor: Kate Sweeney

 

I <3 Veggies!

You are what you eat. So, eating healthful foods will definitely lead to you feeling better mentally, physically, and emotionally. This month, March, is National Nutrition Month..and BYL is teaming up with Dining Services for “I heart veggies”.

When it comes to eating vegetables (and fruits) at Tufts, it can be difficult. Prices of these items can be high, some may not taste great to you, they may not be easy to find outside of the dining halls, you may not know how to prepare them, and more. Thinking about eating more and finding ways to do so, however, will increase your intake. By eating more veggies and fruits, you’ll eat less of other foods that may not be as healthful and have a better overall diet.

Here are some ways to get more fruits and veggies in your diet:

  • Try adding a variety of fruits and vegetables as pizza toppings (broccoli, spinach, green peppers, tomatoes, mushrooms, zucchini, and pineapples, just to name a few).
  • Come to a BYL cooking class and learn how to prepare fruits and veggies.
  • Try crunchy vegetables instead of chips with your favorite low-fat salad dressing for dipping.
  • Instead of having two cups of ice-cream, have one cup of frozen fruits mixed with one cup of ice-cream to make it just as satisfying and a lot healthier.
  • Add veggies to pasta and rice dishes.

Other things to keep in mind during National Nutrition Month are:

More whole grains!

  • Try replacing your white rice with brown rice or even black, purple, red rice.
  • Try whole wheat bread instead of white bread.
  • Choose cereals with a whole wheat stamp on it, and a lot of them are tasty.

Switch to fat-free or low-fat dairy products

  • Fat-free milk and yogurt is more desirable than whole milk versions.
  • Low-fat version of frozen desserts could be as enjoyable as ice cream.

Be physically active your own way

By: Xuan Qin

Editor: Kate Sweeney

Get Fit with Gift Cards, Hit the Slopes, Nutrition Talk Radio, and More!

The Friedman School of Nutrition Science and Policy publishes an online newspaper, which includes lots of great information including research topics, nutrition basics, fitness tips, and restaurant reviews.

Check out their latest issue here!!

Girls Night TONIGHT!!!

GIRLS NIGHT OUT at the Gym is TONIGHT!!!

JUST COME TO GANTCHER IN GYM CLOTHES!

9:15 – 10:30 pm

FREE Gym Bag with Snacks for First 100 Girls

Great Prizes: Ipod Shuffle, Yoga Mat, Headphones, Nutrition Consult with RD, Dave’s Fresh Pasta Gift Card, True Bistro Gift Card, Aerie Products

Happy Thanksgiving!

BYL wishes all students at wonderful Thanksgiving!!

When you get back from Thanksgiving weekend, please remember that we will be hosting Girls Night Out at the Gym on December 1st from 9:30-10:30pm.

The gym will be closed for women only for the hour and there will be trainers, yoga instructors, and lots of fun activities to take part in.

The first 100 women get a gym bag with goodies in it, like Luna Bars!!!

There will also be raffle prizes, such as an ipod shuffle, gift certificates to local eateries (i.e. Daves Fresh Pasta),  and workout equipment.