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