Factoids
0 Tobacco was responsible for
one out of four deaths in Lane
County in 1996.
— Tobacco Free Lane County
«► Your feet produce 25 gal
lons of sweat every year.
— Health Nov/Dec 1998
0 The bathroom medicine
cabinet is one of the worst
places to keep medicines. The
heat and moisture of the bath
room are just the conditions
required to alter medication
chemistry, making them
weaker and possibly ineffec
tive, and in some cases, toxic.
A cool dry area away from
sunlight and children is opti
mal.
— The University of Pittsburgh Medical
Center
Between three and four mil
lion cases of cancer worldwide
— 375,000 in the United
States alone — could be pre
vented annually through
dietary change.
— New report bv the American Institute
for Cancer Research and the World
Cancer Research Fund
& There are more than 1,000
chem icals in a cup of coffee. Of
these, only 26 have been tested,
and half have caused cancer
in rats.
— Dr. Bruce Ames, UC Berkeley, in
Smithsonian Magazine 12/95
SEXUAL ASSAULT
Resources
# Statistics report that 1 in 4
women and 1 in 10 men will
he sexually assaulted at some
time in their life. Here’s a list
of resources available if you or
a friend have been sexually
assaulted.
Eugene Police Department:
687-5111, emergency: 911
Sacred Heart Medical
Center: 686-6931
(Emergency Room)
Services include medical
examination and the collec
tion of forensic evidence, if
prosecuting.
Sexual Assault Support
Services: 484-9795
Provides round-the-clock crisis
intervention, medical advoca
cy program and support
groups. A female crisis-inter
vention worker is always
available.
UO Counseling Center:
346-3227
Offers telephone and drop-in
counseling: 8am-5pm.
UO Crisis Center: 346-4488
Offers telephone counseling:
round-the-clock on weekends;
5am-8pm on weekdays.
UO Office of Student Life:
346-3212
Provides round-the-clock crisis
intervention (accessed through
Public Safety after hours),
assistance in reviewing vari
ous code of conduct discipli
nary options, and support
throughout code of conduct
proceedings, if cha rges are
filed.
UO Student Health Center:
346-4441
Services include screening and
treatment for sexually trans
mitted diseases and pregnan
cy prevention.
You Snooze, You Win!
By Nathaniel Klein
What single activity would
you guess encompasses 23 years
of one’s average lifetime? If you
guessed sleep, you’re right; on
average people spend one-third of
their lives in some state of sleep.
To college students, statistics
such as these seem fictitious.
With papers, midterms, and
finals, not to mention the parties,
concerts, and dates, how could
we possibly sleep that much?
Actually, studies show that
college students generally sleep
for seven and one-half to eight
hour per night. If this seems inac
curate to you, you’re not alone.
University of Oregon junior
Raina Barret believes the average
student spends far less than eight
hours
sleeping per night, and describes
herself as a person who needs lit
tle sleep (less than five hours a
night). Sophomore Jackie Sias
agrees; she only sleeps five to six
hours a night. She said, “With the
hectic schedule of most students,
an eight hour sleeping pattern
just doesn’t fit.”
The Sleep Disorders Center at
Sacred Heart General Hospital
reports there is not a necessary
amount of sleep that every single
person needs per night. In a
recent “Sleep Tips” report, the
center notes, “Sleep as much as
you need to feel healthy and
refreshed the following day —
but don’t stay in bed too long.
People who spend an excessive
time in bed tend to have shallow
and fragmented sleep. Curtailing
your time in bed helps con
solidate sleep.”
Some people do
Jfc. not have any trou
ble finding the time
to sleep, but they
find falling to
sieep 10 De a real
•jm problem. Studies
. ^ show that one-in
k three Americans
\ have trouble get
ting to sleep.
Katherine A.
Albert, MD
author of “Get
A Good Night’s
Sleep’’ wrote,
“the first thing to
remember is that
insomnia is a
symptom, not a
medical problem. It’s
a sign that something
isn’t working for you.”
Esquire magazine
recently surveyed
American households and found
that 50% of people surveyed suf
fered from self-diagnosed insom
nia.
Most of us, at some point,
have had trouble getting to sleep.
We can all sympathize with that
frustrated feeling of watching the
hours pass on the clock and not
being able to fall asleep.
With all of the stress and pres
sure placed upon college stu
dents, getting a good night sleep
can be a plaguing problem. In
fact, curtailing emotional and
physical stress are the two key
factors in getting a restful night
sleep. But how can we get a good
night sleep without doing every
thing short of dropping out of
school and flipping burgers for a
living?
Junior Mathew Cavanaugh
recommends a dark, cold room
with lots of blankets.
Sias agrees, and said, “A good
sleeping environment is dark and
quiet.”
Avoid the Alcohol and
Afternoon Naps
Many have the idea that
drinking alcohol is a good way to
make the body tired. However,
even though alcohol can make
you “pass out,” it doesn’t mean
that the sleep you get will be rest
ful. In fact, sleeping after a long
night of partying isn’t half as ben
eficial as a sober night’s rest.
That is why often you wake up
tired and groggy after sleeping
twelve hours after a long night
partying.
And how about sneaking in
an afternoon nap? Think again,
napping is not the best, or even
an advocated way of making up
for lack of sleep. The Sleep Cen
ter writes, “Naps are tempting if
you’ve had a bad nights sleep. But
they can make it more difficult to
fall asleep at your normal bed
time. If you’ve missed out on
sleep for a few nights, the best
restitution is to sleep an extra
hour or two the next night.”
Whatever the reason, missing
sleep can be frustrating and
exhausting. If you have tried
every means that you can find,
and still just can’t seem to get a
good night of sleep, then call your
doctor or visit the Sacred Heart
Sleep Center. They specialize in
breaking bad sleeping habits and
returning people to sleep-filled
nights. You can contact them at
(541) 686-7224.
Quick Tips To Getting A
Good Night’s Sleep
1. Use your bed for sleep only.
Save all other activities for day
time and the couch.
2. Exercise two to three hours
before bed. (Allow 2 to 3 hours
aafter exercise before going to
bed.)
3. Eat a light snack. Going to bed
hungry can interrupt restful
sleep.
4. Use a fan or a noise generator.
5. Go to bed and wake up at regu
lar times every day (even week
ends).
6. Avoid coffees, teas, alcohol,
and colas, especially before
bed.
7. Remember, nicotine is a stimu
lant. Smoking increases the
heart rate and can prevent
sleep.
8. For more sleep information
contact the Sleep Center at
Sacred Heart Medical center.
Carbs: Essential for Exercise
Dif Colin Anderson
If you’re like most students, your exercise
program takes a higher priority in spring than
it did in the dark, wet winter. How do we best
fuel our workouts for the maximum exercise
gains? The answer is carbohydrates. Carbohy
drates are the most essential source of fuel for
the avid exerciser.
Exercises such as running, weight training,
and biking require large amounts of energy
and carbohydrates. According to the Ameri
can Dietetics Association recommendation,
carbohydrates should make up 60-70% of the
daily caloric intake when exercising regularly.
But what should we eat exactly? Will any of
the carbohydrate-rich foods satisfy this recom
mendation?
There are two kinds of carbohydrates, sim
ple and complex. Simple carbs are divided into
two categories, monosaccharides, a single sug
ar molecule, and disaccharides, a double sugar
module. Complex carbs are found in starch in
plant foods and glycogen in muscle. They are
formed when sugar molecules link together to
form long chains. When vegetables ripen more
starch can be obtained from them. In contrast,
when fruits ripen, they are higher in sugar.
These starches that are eaten get digested into
glucose then burned for energy or stored for
future use. Carbohydrates that can be found in
fruits, vegetables and whole grains provide a
wide range of essential vitamins and minerals.
For this reason, these foods provide more
nutrients than the carbs found in soft drinks
and candy.
Carbohydrates have an effect on blood sug
ar level that cannot be determined by whether
they are simple or complex. The effect is
determined by what is called glycemic
response, defined as the food’s ability to con
tribute glucose to the bloodstream. By “abili
ty” we mean how fast or slow the food con
tributes sugar to the bloodstream. When doing
short bouts of exercises, foods such as pota
toes, honey and corn flakes are good to eat
because they have a high glycemic response.
When doing long lasting exercises, say 30
minutes or more, bananas, rice and pasta are
good foods to eat before hand because they
have a low glycemic response which means
the blood sugar levels will remain steady for a
longer period of time.
Other than blood sugar, carbohydrates are
stored in the skeletal muscles and in the liver,
as glycogen. As blood sugar is utilized as fuel,
glycogen is broken down to replenish blood
glucose. Thus, glycogen fed into the blood
stream by the liver helps us to maintain nor
mal blood sugar levels. Since the brain’s only
fuel source is glucose, this can otherwise be
known as “brain food.”
You know when you get that feeling that
you cannot think after you’ve been studying
all day and haven’t had anything to eat; well,
that’s because there isn’t glucose available for*
mental alertness. You may have heard of the
phrase, “hitting the wall” or “bonking.” This
is when there is depleted glucose in the blood
stream. Not only do skeletal muscles need glu
cose, but so does your brain — a poorly fueled
brain limits muscular function and mental
drive.
The more exercise you get, the more room
there is in muscle to store glycogen. This
glycogen stored in muscle is stored for fuel
during exercise. Carbs are essential for every
active person, for both aerobic and strength
activity. Both activities require high energy
levels that will keep muscles from being
fatigued. The best way to do this is through a
carbohydrate-rich diet — and rest. Don’t for
get a day of rest at least once a week so that
muscles can heal and fill back up with glyco
gen to allow them from being fatigued.
Check out Nancy Clark’s Sports Nutrition
book at the Health Ed Office to learn more
about food for excercise.
Quick Carbohydrate Chart
Fooo ...JMWT-Cmmotmmti{c) Tow UtODSS
Fruits
Apple •—...;.1 medium.20__80
Orange...1 medium_15_65
Banana.....1 medium...25.105
vegetables
com.... 1/2 cup..15_70
Peas..—- 1/2 cup...10....60
Carrot......1 medium...10.. 40
Green Beans .. 1/2 cup...5 ..20
Broccoli... 1/2 cup.5 .. 20
Bread-type foods
Bagel.....1 small.31.165
English muffin..1..25 130
Pancakes..3. to 4-Inch.35..._-..185 11
Graham crackers.._2 squares .70
Breakfast cereals
Grape-huts...—1/4 cup...25...105
Raisin Bran, Kellogs..3/4 cup.30___120
Granola, low-fat_1/2 cup.45.210
Oatmeal, maple Instant..1 packet..30. 165
cream of wheat, cooked.3/4 cup.24_ 115
Crains, pasta, starches
Baked potato...1 large.50 .220
Baked Deans...1 cup.so.260
spaghetti, cooked.1 cup..40.200
Rice, cooked ..1 cup_45.200
Ramen noodles-1/2 package.25.180
Sweets, sucks, desserts
Strawberry jam...1 tablespoon.13..50
Honey—--1 tablespoon_15 ..60
Oreo---1.._..8 ...50
Fig Newton---1_*1_so
Popiart, blueberry-1. ,„3o _. 195