Healthy U

Issue 5

Upcoming Events

43% of UWW students surveyed said they experienced back pain in the past year (NCHA, 2005)
Here are the top 10 ways suggested by the American Council on Exercise to maintain a healthy back.

1. Maintain a healthy weight.
   Excess weight tends to creep up slowly, so we may not be aware of how it affects us. But try carrying a 20-pound pack on your back all day and you’ll have a better idea of how extra weight takes a toll on the whole body.
2. Strengthen the abdominal and back muscles.
   You’ve heard it before, but strengthening the abdominals really does help protect the back. In fact, a strong core—which includes all the muscles of the trunk—is important for avoiding injury, whether you’re cleaning your house, playing tennis or sitting at a desk all day.
   
   (more info)

We Want to Hear From You

We want to help you eat healthier one small step at a time. By the end of the year you could have a healthier eating pattern that feels completely natural. You could feel better, look better and get less of “whatever is going around”.

Send in your answers to the questions below and you will be entered to win either a free 25 minute massage, a relaxation tape or a pedometer.

1) What do you typically eat for breakfast?

2) What do you typically eat for lunch?

3) What do you typically eat for dinner?

4) What foods do you typically eat for snacks?

5) What do you think would be the benefit to you of eating more fruits and vegetables per day?

6) What makes it difficult to eat more fruits and vegetables?

Send your answers to Marilyn Kile, Wellness Coordinator, University Health and Counseling Services, kilem@uww.edu by November 14.

Your identifying information will be removed and all your answers will be compiled and used to create an overall picture of eating habits of our subscribers so we can tailor future articles to your needs.

Try starting each day with
* stretching,
* hope,
* an awareness of the love in your life,
* confidence in your ability to handle what ever comes up, and
* the intention to be your best.

Then watch with awe as the day unfolds.

“Each time a man stands up for an ideal, or acts to improve the lot of others, or strikes out against injustice, he sends forth a tiny ripple of hope.” Robert F. Kennedy

“A woman in harmony with her spirit is like a river flowing. She goes where she will without pretense and arrives at her destination, prepared to be herself and only herself.” Maya Angelou

“Listening means an awareness, an openness to learning something new about another person. Interrupting, even for clarification, can seem to be rude, but listening with the intent to learn is an approach to a different type of conversation.” Elizabeth Debold

”You've got to think about ‘big things’ while you're doing small things, so that all the small things go in the right direction.” Alvin Toffler

"The Circle has healing power. In the Circle, we are all equal. When in the Circle, no one is in front of you. No one is behind you. No one is above you. No one is below you. The Sacred Circle is designed to create unity. The Hoop of Life is also a circle. On this hoop there is a place for every species, every race, every tree and every plant. It is this completeness of Life that must be respected in order to bring about health on this planet." Dave Chief

3. Lift items properly.
Protect your back when lifting anything by standing close to the object with your feet apart to give you a stable base. Squat down while keeping the spine in proper alignment and contract your abdominals as you lift using your legs.
4. Strengthen the leg muscles.
Along with the core muscles, the leg muscles play a vital role in helping you maintain good posture and body mechanics. And strong leg muscles can take much of the burden off the back when you’re lifting heavy items (see above).
5. Stay flexible.
Inflexibility in the form of tight hamstrings and a limited range of motion in the trunk can increase your risk of injury or make existing back pain worse. Some forms of exercise, such as yoga, Pilates and tai chi, may help relieve or prevent back pain by increasing flexibility and reducing tension. These exercises should not be done, however, if they are uncomfortable or place a strain on the back.
6. Maintain good posture.
Correct posture and body mechanics play a vital role in preventing back pain because pressure on the discs and strain of the muscles, ligaments and back joints is aggravated by incorrect posture and body mechanics. When your posture is good and you move your body correctly, you reduce the strain on your back.
7. Buy a comfortable mattress.
Most of us spend a good deal of time in bed, which is why a good mattress is such a wise investment. Do some research, test the mattress out at the store and ask for recommendations. Remember—what works for one person may not work for you so take the time to find the mattress that suits your needs.
8. Reduce stress.
Stress increases tension in all your muscles including your back. Reduce or better manage your stress and you may literally feel as if the weight has been lifted from your shoulders.
9. Warm up before activity.
Beginning any activity with cold muscles and joints puts you at risk for injury. Jumping right into intense activity increases your risk of injury, so take the time to get your muscles and joints warm and limber first.
10. Support the lower back when sitting.
Use a rolled towel, small pillow or specially designed seat support available at medical supply stores. Remove the support every half hour for five minutes to give your lower back a change of position. After sitting for a prolonged period, straighten your back to an upright position and, if possible, stand and walk around to give your back a break.
Source:The American Council on Exercise. For more health and fitness tips, see website www.acefitness.org.

Are you a survivor of sexual / relationship violence or other trauma?
Are you wondering why you feel and react the way you do to everyday life? Do you “want your life back”? Come to a comforting evening of healing exercises. Learn about the psychobiological effects of trauma and strategies for healing and self soothing. You deserve it.
Healing takes time, but there are strategies that can help. If you would like to be empowered with additional healing strategies in the company of other survivors, please attend this free program. This program is open only to trauma survivors and any support people they wish to bring. Sponsored by University Health and Counseling Services and the Sexual Assault Response Team
For more information contact Marilyn Kile at 472-1300 ext. 2244.