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About Oregon daily emerald. (Eugene, Or.) 1920-2012 | View Entire Issue (April 13, 1998)
WELL NOW spring ) y 9 8 CULTURE „ , . helping international students cope The class is heatedly discussing some interesting topic. The American students are readily giving their opinions. But one person is not: an inter national student She understands what's being said. It’s just that she's not sure of her English. Nor is she used to discussions, because in her country most classes are lectures. She feels nervous and isolated. After class she regrets she didn't participate. She needs to talk with someone—but her family is far away, besides which, international phone calls are expensive. She starts feeling even more depressed. Many international students feel this way at some time. It's called “culture shock"—the loss of emotional equilibrium that people suffer moving from a familiar environment where they functioned easily and successfully, to one where they do not Changing food, sleep, friendships, family, lan guage, clothing, climate, and many other factors are all things international students must adapt to every day. In doing so, they may feel any number of emotional states—anxiety, stress, frustration, helplessness, insomnia, a feeling of being reject ed or laughed at, homesickness, judgemental ism, alienation and so on. It can be very difficult From my experience, the best thing other students can do for international students is to help them feel understood. You don’t have to do anything special, just listen to them patiently. Chances are, just being listened to and understood will relieve their stress a lot And remember that most international stu dents are aware that culture shock isn’t all neg ative. It can be a very powerful and personal form of learning that provides new perspec tives, attitudes, and behaviors. Eventually, the student who never spoke in class can gain her/his confidence, and when she/he graduates, she/he will use that confi dence her entire life. International students are reminded that Counseling Center offers counseling services to help students adapt to their new surround ings The Counseling Center provides individual psychotherapy, marital counseling, and emer gency counseling that's strictly confidential. Call 346-3227 for an appointment —Tomoko Nakamum ,, KEYS, TO BONE HEALTH there s no to-marrow Now is the time to build them bones. According to the College Eating Index, a survey of more than 500 American college students, 98% are concerned with their health. However the dietary habits of most college students portray an entirely different story, especially when we observe, for example, the nutritional value in our drinks. Have you noticed that college students go from drinking coffee in the morning to soda in the afternoon and then beer at night? These drinks can be loaded with calories and do not provide us with any nutritional value. Because many of us have replaced the glasses of milk from our childhood with mochas, soda and beer we are deficient of important nutrients, like cal cium. It is recommended by the National Institute of Health that we receive 1,200 to 1,500mg of calcium in our daily diet. Unfortunately, over 80% of college age women, and about 50% of college-age men, do not meet this recommendation. These inefficient lev els of calcium intake can seriously affect our future bone health. Most of us are familiar with osteoporo sis as a bone thinning disease. However, many of us are not aware of its impact until it is too late. In reali ty, the risk of suffering from osteoporosis exceeds the risk of heart disease for women over the age of 50, and more people break their hips each year than sustain a stroke. And don't think that you guys are immune. Osteoporosis can affect anyone. Even at our age, there are clear risk factors. Young adults need to be aware that they have a lim ited time to build bones. Although puberty is the most crucial time to establish a strong bone structure, one can continue to increase bone density until the age of 30. In other words, what we do now can greatly influence our risk of developing osteoporosis as we age. We all know that milk is a ready and convenient source of calcium but some of us have cut milk from our diets because we simply do not like milk, we are lactose intolerant don't want the extra calories, or would prefer a drink with either caffeine or alco hol in it. Whatever the reason, most college students no longer even drink one glass of milk a day. Although milk is an ideal source of calcium because it also contains vitamin D, which is necessary to help with calcium absorption, there are plenty of healthy alternatives. Calcium rich foods include tofu, yogurt, most legumes, broccoli, spinach, and calcium-fortified orange juice. Unfortunately, many people are turning to supplements to cover the nutrients that their diets are lacking. Antacids containing calcium carbon ate are fairly easily absorbed if taken with a meal; however most people who fail to eat enough calci I 1 um, often consume low levels of other nutrients cru cial for a balanced diet and strong bones (such as vitamin DJ.Thus, supplements won't fix a diet low in calcium! Nutrition is not the only adaptable factor that influences our bones. Weight-bearing exercises or strength-training can also benefit bone health by stimulating bone formation. Bone becomes thicker and more durable when it is challenged with exer cise. Most experts agree that we should be partici pating in these types of exercises for at least 20 to 30 minutes, most days. Please refer to the chart below for a list of calcium rich foods and exercises that strengthen bones. If you are concerned about your calcium intake, a Peer Health Educator at the University Health Center can provide a computerized nutritional analysis . Please call 346-4456 or stop by the Peer Health Education office. BONE STRENGTHENING EXERCISE) Basketball, tennis, soccer, weight lifting, aerobics, jogging, hiking CALCIUM RICH FOOD) Low Fat Yogurt (I cup) 415mg Skim Milk (I cup) 3l5mg Molasses (2 tbs) 275mg Tofu (40z) 260mg Dried Figs (10) 269mg Garbanzo Beans (I cup) 80mg Almonds (1/2 cup) I53mg Broccoli, cooked (I cup) 70mg IT AY WELL NATURALLY -neamp cn, vices The best way to obtain the nutrients that your body needs is by eating a variety of foods from each of the food groups. Each food has different nutrient qualities, and by understanding the benefits of each nutrient you can choose the foods that best benefit your health. If, for example, you wanted to include more vitamin C in your diet to boost your immune system, you could eat citrus fruits, cabbage, tomatoes, potatoes or darkgreen veg etables. For better vision, repair of body tissues, and bone formation you could drink fortified milk and eat dark leafy greens and deep orange fruits or vegeta bles, which contain vitamin A. For specific information on various foods, you can look in general nutrition books, ask a registered dietit ian, or come to the Peer Health Education office in the University Health Center Foods are the best way to obtain the complete daily allowances of vitamins and minerals. Making healthy choices for your diet will be the most beneficial to your wellness. If you are still unable to eat a healthy diet you may want to consid er taking vitamin, mineral or herbal supplements. —Rachel Ford SUPPLEMENT CHART FOR COMMON COLLEGE STUDENT AILMENTS Supptemwit Healing PropartlM Source Allergies: Stinging Nettle Antibiotic, etc. •Garlic Colds: Astragalus •Echinacea •Vitamin C Relieves hay fever and other allergy symptoms See package for specific instructions Antibiotic, lowers cholesterol and blood pressure Daily, 2 cloves chopped or tablets Builds immune system Builds immune system Builds immune system (colds) Foods containing vitamin C: citrus fruits, See package forspecific directions 2 capsules or I dropperful of tincture 4x daily until well Daily, see package for specific directions cabbage, tomatoes, broccoli, potatoes, and peppers Indigestion, etc.: Peppermint Tea Relieves nausea, heartburn and indigestion Brew a cup PMS: Dong Quai or ‘Magnesium Relieves PMS (cramps, menstrual irregulanty) See package for specific instructions Foods containing magnesium: nuts, legumes, grains, dark green vegetables, seafoods, chocolate, and cocoa Sore throats and coughs: Slippery Elm or ‘Zinc Lozenges Relieves sore throats and coughs See package for specific directions Foods containing zinc: meats, fish, poultry, grams, and vegetables Stress: •Valenan Relieves stress, muscle tension and anxiety See package for specific and anxiety instructions •B Complex Relieves stress and fatigue See package for specific instructions Foods containing B vitamins: grains, legumes (beans, peas, peanuts), seeds, milk products, eggs, fish, meat potatoes, and bananas •ova/otte at the University Health Center Sprint! ^Si^nnir Semwhnijiffiwy Shleifer, Kirsten Wilson, Kellie Hoefe.Tomoko Nakamura, Michelle Graham, Rachel Ford, SaraTerheggen, Sarah Hollopeter, Susan Gilbough,Tiffany Beahm. WellNow is published each term, except summer, for UO students by the Health Education Department of the Health Center, 13th and Agate Streets, University of Oregon. Annie DochnaM Adviser: John Monahan
