PSH offers much for a healthy lifestyle
By Elif Kaynak
Staff Reporter
eskl23@psu.edu
Grilled chicken on a bed of
lettuce or chicken fingers and
fries, 30 minutes of exercise or
30 minutes chatting at Biscotti's,
time management or coffee and
cramming. Physical and mental
health rely upon the choices we
make, and Penn State Harrisburg
students have available an array
of healthy options on campus to
get in shape.
"Now there are so many different
choices, like salads and fruit. You
really do have a choice and it
is possible to eat healthy," said
Julie Stoehr, PSH's coordinator
of intramural sports, fitness,
and recreation.
"I think college students today
are more fortunate. When I was
in college all of the food was very
high in starch," Stoehr said.
"If college students can really
focus on their health, it will pay
off many times," said she said,
"in their grades, in their work, in
helping them to maintain a focus.
If you're not healthy, you're just
not going to be successful in all
of those areas." Stoehr believes
both physical and mental health
are equally important and feed
off each other.
"First of all, you need to make
sure you're getting enough sleep.
When you sleep your muscle size
grows and that's when your body
repairs itself."
Proper nutrition and hydration
are also important, Stoehr said.
"Students should really
concentrate on getting fruits,
vegetables, and whole grains,
and not sabotaging their bodies
with junk food, alcohol, and
tobacco," she said.
"Another important thing is
hydration, to flush the system,"
Stoehr said. Drinking six to eight
glasses of water a day will help to
flush any toxins one's body may
be harboring.
The Capital Union Building offers
choices of exercise, including
lifting weights, using exercise
machines, playing basketball,
volleyball, badminton, indoor
soccer, and racquetball, doing
aerobics, Pilates, and Tae-Bo
videotapes in the multipurpose
room, and using exercise
equipment such as exercise balls
and bands.
In order to expand choices there
often needs to be changes.
"I'm trying to make the weight
room and fitness room more
female friendly. Now that we have
more students on campus, we're
looking into possibly extending
the weekend hours too,"
Case of winter blues can be serious
By Brianna Guyer
Staff Reporter
bggsoo3@psu.edu
This time of year often brings
sadness about in many people.
All of a sudden, darker hours
arrive earlier than in the summer
months and this change in
time brings about an emotional
change in many people. These
feelings are now being linked
to seasonal depression or SAD
for Seasonal Affective Disorder.
With the recent time change it is
important to not be left in the dark
about SAD.
SAD is a real problem for about
4-6% of Americans and up to
20% of the American population
experience it in a lesser form.
Three-quarters of the sufferers are
women, most of who are between
the ages of 20-40. Though SAD is
most common during these ages,
it can also occur in children and
adolescents. Also, this illness is
more commonly seen in people
who live at high latitudes, where
seasonal changes are more
extreme.
Accord i ng to www.clevelandclinic.
org, SAD is "a depression that
occurs each year at the same
time, usually starting in fall or
Stoehr said
By female friendly Stoehr
means getting equipment that is
are less cumbersome to use than
the weight machines currently in
the weight room. "We're always
looking to keep current and
updated as far as the equipment
goes," Stoehr said, "and I'd like to
bring in some new programs."
Sometimes it is difficult to
find the motivation to make a
healthy choice over an unhealthy
one, but Stoehr has some
motivational tips.
"A really great motivator is to
keep track of everything you eat
and your weight loss," Stoehr
said. "It allows you to realize,
'wow, I don't really eat a good
breakfast, no wonder I don't feel
good or can't study at night.'"
Getting connected with a buddy
system and making a commitment
to work out with someone
else, doing exercise one finds
enjoyable, and competing are
also great motivators.
"This kid right here," said Scott
Trout, Civil Engineering, pointing
to his workout buddy when asked
what motivates him to work out.
"He's my lifting buddy."
When it comes to getting
healthy, Amy Feyma, PSH's
Aquatic Coordinator, offers three
simple suggestions.
"Get sleep. It affects you mentally,
not just physically," Feyma said.
"Eat a balanced diet and exercise
regularly," she added. "I was once
a student myself, so I know."
Students tend to go to bed at
unconventional hours, so exercise
is a great way to develop healthier
sleeping patterns, Feyma said.
Exercise also helps with
time management because
it encourages students
to prioritize.
For example, planning when
you're going to study and when
you're going to exercise really
helps, said Feyma.
Sometimes people must look
within themselves to find the
motivation to exercise.
"No matter how much I don't
want to work out today, once I'm
done I know I will feel so much
better," Feyma said, "That's what
motivates me."
"Looking good physically
and knowing that you're doing
something good for your body
boosts your self esteem,"
Feyma said.
Feyma said that PSH's Aquatic
Center, located in the CUB, is a
great resource for getting healthy,
but most PSH students don't
make use of it.
"Swimming is a good form
of exercise, so give it a try,"
Feyma said. "If you don't
winter and ending in spring or
early summer. It is more than just
'the winter blues' or 'cabin fever.'
A rare form of SAD known as
'summer depression' begins in
late spring or early summer and
ends in fall."
The exact cause of this condition
is not known, but there are
two theories that are currently
accepted in understanding the
cause of SAD. The first theory
is that the lack of direct sunlight
in winter causes the disorder.
The prior website notes that
the influence of latitude on SAD
strongly suggests that it is caused
by changes in the availability of
sunlight. The biological clock
that regulates mood, sleep and
hormones are delayed, thus
causing people to move more
slowly and become blue. Studies
show that exposure to light, such
as tanning lights, may reset the
biological clock.
The second theory is that
brain chemicals transmitting
information between nerves,
called neurotransmitters, may
be altered or imbalanced in
individuals with SAD. Just as with
the first theory, it is suggested
that exposure to light or sunlamps
may help correct this imbalance
know how to swim, there are
swimming lessons."
Students can use the center
to swim laps, use the different
equipment offered, or just take
a break from their studies during
open swim time.
"Open and lap swim are open
to students," Feyma said. "They
can just come in and float or
throw on the ball and play
water basketball."
"Swimming laps promotes
cardiovascular health," said
Feyma, who will describe
the different strokes to
nquiring students.
The equipment, which includes
water-aerobics equipment,
lap swimming equipment,
kickboards, pull buoys, and
flippers, is also good for a
cardiovascular workout.
Organized programs include low
to high impact water aerobics,
active older adult water aerobics,
and PSH's swim team practice.
The high impact class, which is
an invigorating aerobic exercise
class with up to 40 minutes of
cardiovascular training, promotes
strength, flexibility, and good
muscle tone.
The low impact class, which
involves 40 minutes of low
intensity cardiovascular training,
improves strength and flexibility.
The new 6-week session for
these programs started on
October 30, 2005. To register call
948-6740 or stop by the aquatic
center, which is open from
6:00 a.m.-10:30 p.m., Monday-
Friday and 9:00 a.m.-5:30 p.m.,
Saturday and Sunday.
"I swim a good bit. It's a relaxing
way to work out," said Computer
Science major Andrew Myers. "I
get bored lifting weights."
"I find that it's a great stress
relief," said Feyma, who believes
exercise is also important and
beneficial for mental health.
"It helps you learn how to
peacefully release stressful
events of the day. It's mentally
relaxing," she added
"You can become introverted
in exercise. I've come up with
some really good ideas while
exercising, while running."
As the semester wears on,
there are students who are so
busy with families, jobs, and
difficult curriculums it affects their
mental and physical health said
Linda Meishy, staff psychologist
at PSH.
"With a lot of students, I basically
have to work with them to not work
so hard, to put some balance into
their lives, to exercise, because
if we're under too much stress, it
important to monitor to see what
or anti-depression medications pattern exists with emotions.
may help in treatment of the At Penn State Harrisburg, Steve
disorder. Backels, director of counseling,
The sun, or lack thereof, is the main culprit for seasonal depression.
How do you know if your
symptoms are related to SAD?
If symptoms include fatigue,
weight gain, increase in appetite,
difficulty concentrating, and the
increased desire to be alone, it
may be time to consult a physician
or psychologist. Since some of
these symptoms are also the
same as chronic depression, it is
Health News
comes out somewhere," Meishy
said. "That's when we get a cold,
I see a lot of upper respiratory
types of infections, that sort of
thing. One person might get
depressed, the next person will
have eating disorder issues, or
migraine headaches."
"We each have our own
vulnerable areas, and in fact
we can use that as a guideline,"
Meishy said. "If you're getting a
cold that you can't get rid of, or
frequent colds, or more frequent
headaches, ' stomachaches or
whatever your symptoms tend
to be, that's a good sign you're
under too much stress, and that
might be a time that you would
come and see a counselor."
If it's an urgent situation or
an emergency, they try to see
students right away. There are two
full-time psychologists and two
doctoral level practicum students
on staff with the counseling
services at the student assistance
center, which is open from 8:00
am to 8:00 pm, Monday through
Thursday, and from 8:00 am to
5:00 pm on Friday.
Depression and anxiety are very
common mental health problems
among the students seen during
counseling at PSH, and this is
true in the general population
too. College students are also
affected by eating disorders
and drug and alcohol issues
Meishy added.
"Have someone you can be
honest with, somebody you can
talk to," Meishy suggested as
one way to stay mentally healthy.
She suggests family, friends,
professional counseling, or
spiritual support.
"We all need emotional and
social support," Meishy added.
Exercise, eating right, and
recreation are important for good
mental and physical health too
said Meishy.
Non-packaged foods, natural
foods, fruits and vegetables and
other healthy foods are more
difficult for students to get hold
of when they are "on the go," but
with some preplanning it can be
done, she said.
"There are healthy choices that
can be made, and you benefit
from that," said Meishy. "You have
more energy because you're
getting the protein that you need
and you're not overloading on the
fats and so on."
Exercise is a bonus because it
not only makes your body fit, but
it releases endorphins and lifts
your mood, Meishy said.
"Research has shown, in
mild to moderate depression,
Photo courtesy of Google Images
said, "Seasonal Affective
Disorder may look a lot like
clinical depression considering
the similar symptoms, but one
symptom that regularly points out
SAD is if a person has extreme
trouble getting up in the morning
and staying motivated throughout
the day." Backels also noted, "I
do not see a lot of students in my
The Capital Times, November 28, 2005
that exercise can work as well
as some medications can,"
said Meishy.
Although people tend to feel
better when they exercise and
eat healthily, Meishy often hears
from students they don't have
enough time to fit them in.
"You can't afford to not exercise
or eat well," said Meishy, "because
the pay off then allows you to do
the other things that you think are
standing in the way of eating well
and exercising. So it's sort of a
catch 22."
You can not only manage eating
well and exercising into your daily
schedule, valuable recreation
time can be fit in as well,
said Meishy.
"People will come to me for
time management, and what I
try to help them look at is how
to balance everything so that
when you are studying it's more
effective," said Meishy. "People
often are going to take the time
for computer games or TV or
hanging out with their friends, but
mentally they're still studying, or
they're worrying about studying."
"If you have a system for
managing your time, then you
know when you're supposed to
be studying or how many hours
a day you need to be studying,"
said Meishy.
"Being a student is highly
stressful. You could potentially
be working around the clock, so
you've got to find a way to take a
mental break or again it's going
to come out in some part of your
health," she added
"I think in the food service area,
we try and educate students
about healthy eating habits and
trying to progress in their studies
as well as in their lifestyle on
campus," says JoAnn Coleman,
PSH director of housing and
food services.
"We do offer a lot of healthy,
alternatives, but we still have
students that want burgers and
fried chicken. Chicken tenders
are one of our most popular
items," Coleman said. "So the
customer has the option, it's just
what they select," she added.
Healthy choices do exist, such
as plain chicken breast, grilled
turkey pitas, and salads.
"We try to vary that as far as
educating, as far as nutrition, and
as far as international flavors,"
said Coleman.
At least one or two salads a
week are featured in the display
cooking area, low-fat soups are
offered, and there are different
wraps, fruits, low-fat yogurts,
multi-grain breads, and whole
office that have SAD, but I do see
a few each year. What I've found
is people who buy full-spectrum
florescent lights and engage in
light therapy are almost always
helped."
There are a few ways to prevent
the onset of SAD and prevent
it from returning if you have
already been diagnosed with the
disorder. These ways include
trying to spend time outside every
day, beginning to seek the use
of artificial lights upon the onset
of low sunlight, eating a well
balanced diet which includes a
variety of vitamins and minerals,
and exercising for at least 20
minutes a day, three times a
week. It is also recommended
to stay involved with your social
circle and regular activities,
as they are a great means of
support during winter months.
Also, certain individuals may
need professional counseling in
the winter months.
If you recognize any of the
symptoms, talk to a friend or
family member. Counselors Steve
Backels and Linda Meashey in
W-117 of the Olmsted Building
also offer professional guidance
at Penn State Harrisburg.
wheat breads available
Students can also get a salad
in the place of French fries as
part of the combo meal, with no
additional charge, said Coleman.
"We've been looking to get a
great variety of salads out in
the future," Coleman said. "We
looked at some steak and some
Asian chicken salads."
Coleman believes when it
comes to staying nutritionally
healthy, it is important to look at
more than just the fat content on
nutrition labels.
"Students especially look to
see if food is low-fat, but they
don't look for other things like
sodium. We have some products
that are baked and low in fat, but
they are a lot higher in sodium,"
Coleman said. "There is a
misconception there."
Even if you're looking at pizza, it
is nutritional to a degree, as long
as you're not getting the meat
lovers version," smiles Coleman.
"If you're getting the vegetarian,
you're getting some vegetables
and bread into your diet."
"We do have a suggestion box,
and if students put legitimate
suggestions in we're willing to
look at them," Coleman said. "We
respond to the questions on our
new memo board located outside
the office. Or, they could stop and
see one of us here."
ulie Stoehr's suggested "ho
o get healthy/motivational
ebsites:
ttp://www.about.com/health
his covers lots of areas o
ealth and fitness.
ttp://medlineplus.gov/
his also covers many areas o
ealth
ttp://209.48.219.53/:
his is an "interactive health
Ming
ttp://www.calorieking.com
his is a food/calorie database
ttp://www.caloriesperhour.com
his offers specific calorie
••nsumed and calories burne'
alculators as well as othe
nformation
ttp://www.healthstatus.com
his offers health assessment
nd calculators
ttp://nat.crgq.com:
his is a very thorough Nutritio
nalysis Tool System
Student Assistance
Center
(717)948-6025
Counseling Services
Steve Backels, Ph.D.
jsbs@psu.edu
Linda Meashey, M.S.
lem4@psu.edu
Please note there is
also a crisis hotline,
you can get the
number from the
Student Assistance
Center