4 Ways To Boost Your Energy!
by Wendy Skendzel
Do you find you are energized at the
beginning of the term, but lack energy
toward the end? As the term goes on,
many students feel fatigued and worn
down. So now that the break is over and
we have a fresh start, is it possible to
keep that energy flowing for the rest of
the year? The answer is yes; it is possible
if you take the time to learn some basic
training. Here is the scoop: The secret to
energy is balance within four major fac
tors in your life: stress, nutrition, exer
cise, and sleep.
Stress
Stress is a primary source of fatigue.
Stress puts your body into “fight or flight
mode” which is similar to an adrenaline
rush. This response uses up large
amounts of energy and makes you feel
worn-down. To maintain maximum ener
gy, one must actively manage stress. A
good way to counterattack stress is to
decrease distress and increase eustress or
“good stress.” Two examples of eustress
are athletic activities and going to social
functions with people you enjoy. And
never underestimate the power of opti
mism! By having a good attitude, you will
enjoy your tasks more, and other people will enjoy you
more.
Nutrition
Food IS your main source of energy, so evaluate your
diet as a whole. Do you eat 3 meals a day? It is impossible
to maximize your energy flow if you are skipping meals.
You need to keep refueling your body throughout the day.
photo by Roger Bailey
Besides eating 3 meals a day, you need variety in your
food intake. You cannot get your full load of nutrients by
eating Lucky Charms every single meal of the day! It is
important to eat different foods to make sure you are
receiving all of the vitamins and other nutrients your body
needs. Balance between foods is another aspect to look at.
It is also important for your body to receive the proper
amounts of carbohydrates, fruits, vegetables, dairy prod
ucts, protein and fats. Check out the food pyramid and
match up your diet. One more tip: Look at
the quality of your food. Try to eat com
plex carbohydrates and non-processed
foods like whole grain breads and brown
rice. For more information concerning
nutrition, contact the Health Center’s
dietitian: Kristen Olmos at 346-2794.
Exercise
Here’s a quick tip: Exercise helps re
energize! Try it. The next time you feel
tired and low on energy, take a 15-20
minute brisk walk or jog. This not only
wakes you up, it reduces stress and
improves circulation. Studies show that
exercise can have a profound effect on
one’s mood and emotions. Exercising 20
30 minutes, 3 or 4 times a week is practi
cally guaranteed to brighten your day and
pump you up!
Sleep
During break, did you notice how much
you slept? Many of you probably received
far more sleep than you get at school. This
is why you are energized at the beginning
of each term. Students tend to think of
sleep as a low priority. Studies show that
sleep deprivation is actually detrimental to
maximizing energy. Once again, try it for
yourself. Try to get between 7 and 9 hours of sleep per
night and notice your alertness and energy increase. Also,
it is beneficial for some people to take a 20-30 minute
“power nap” during the afternoon. This is an excellent
juice-booster.
Well, here it is: the key to the treasure box of energy.
Test it out and notice the difference. If you are still feeling
fatigued or need help in an area above, contact the Health
Education Program at 346-4456.
Carbohydrate Addiction
by Apryl Haro
Are you among those who believe they have an
addiction to carbohydrate-rich foods?
If you’re like me, a majority of the foods you con
sume are carbohydrates, and why not? Health
experts recommend that the largest part of your
diet, 50-60 % of your total daily calories, come from
carbohydrates. In addition, your body needs carbo
hydrates for energy, and a majority of healthy nutri
ent- rich foods contain carbohydrates. But for some,
eating carbohydrates seems to be more of an addic
tion than following a healthy diet. So, how can you
tell if you are addicted to carbs?
Carbohydrate addiction is defined by Drs.
Richard and Rachael Heller as, “A compelling
hunger, craving or desire for carbohydrate-rich
foods” such as: breads, pastas, crackers, chocolate,
fruit, fruit juices, vegetables, white rice, and even
things that digest like carbohydrates
such as artificial sweeteners
alcohol. There are two dif
ferent types of carbohy
drates in the above list
of foods, complex and
simple. Complex are
the breads, grains,
pastas and veg
etables. Simple
are the fruits,
fruit juices,
milk, jam,
candy and table
sugar and other
types of sweet
foods. Both
types of carbo
hydrates pro
vide you with
energy; although,
serving-for-serving
you get more nutri
tional value from
complex than refined or
processed sugars. Not only
are carbs needed for brain and
nervous system functions, but they
also cause chemical reactions in your
body. As your body digests carbs, they increase
the level of Tryptophan, (an amino acid that helps
in the production of serotonin, a neurotransmitter
that is associated with mood levels) in the blood,
causing an elevation in mood.
When I asked Kristen Olmos, Nutritionist for U
of O about carbohydrate addiction, she suggested
some questions you might want to ask yourself
before you conclude you are addicted to carbs- “Are
you eating predominately refined and processed car
bohydrates? Are you fasting until the end of the
day? It is not uncommon to overeat if you wait until
the end of the day, and many times carbohydrates
are more readily available than other types of foods.
Irt this case it’s the compelling hunger that is caus
ing you to overeat, not the craving for carbohy
drates. Are you eating more than just carbohy
drates? In other words, are you getting enough pro
tein, fiber, fat, vitamins and minerals from your
diet? Something you should always keep in mind is
food is nourishment.” The key is to eat carbohy
drates in moderation, keep your diet balanced and
ensure you are eating a variety of foods.
Party Safely
By Carrie Lacey-Krietz
As the holidays come around and the drinks are being poured,
it is important that you understand your rights and ways to be
safe. Every year there are countless stories on college campuses
about sexual assault and abuse. As a University, we need to recog
nize safety with our surroundings and people we are friendly
with.
As surprising as it sounds, many of the victims who are raped
have known the perpetrator. This is aquaintance rape. Sexual
Assault Support Servicb (SASS) reports that 85%-95% of the vic
tims know their offender. In the media this statistic is recognized
a lot less; for instance it shows the woman who is out in the gro
cery store parking lot who gets attacked, depicting stranger rape.
What is Rohypnol a.k.a roofies?
Awareness should be the main focus around college campuses. It
is great fun to party and go out on the weekends, but partying safe
should be a concern. There are drugs at parties that are know as
roofies. The real name for the drugs are Rohypnol and Gamma
Hydroxy Butyrate which are date-rape drugs. These drugs that have
no scent or taste and can be easily placed in a drink which can
cause memory loss within 20 minutes and last for up to eight hours.
These are very dangerous and can cause serious harm, including
sexual assault, to the victim. When it comes to sexual assault, it is
important to know that “no” means “No!” but with predatoiy
drugs, perception is altered such that consent cannot be given.
What should you look for?
Some of the symptoms to the drugs are memory loss, trouble
breathing, vomiting-and drowsiness. To protect yourself you
should only drink out of bottles that you have opened yourself,
and make sure you dont take a drink from someone else. If you
have taken the GHB or Rohypnol drug, find a doctor immediately
as you could be experiencing a life-threatening reaction. There
have been many fatalities and people do not immediately know
how dangerous the drug is.
What does the University have to offer?
The UO Health Center provides testing for Rohypnol. If you
suspect being drugged, a urine test can be performed within 72
hours'of ingestion. Call 346-2770 or come to the Health Center
for more information. V
In addition, there are many programs that are offered to provide
safe transportation and safe environments. These programs are:
• Office of Public Safety 346-5444
• Designated Driver Shuttle 346-RIDE
• Saferide 346-4239
• SASS 343-SASS