While Spring Break might be a time when people want to get in shape, consider how you are treating your mind and body. “Getting a beach body” can come at a cost to your mental and physical health, such as developing disordered eating habits. Eating disorders are complex mental health conditions characterized by unhealthy eating habits and/or a preoccupation with one’s body.

Be on the lookout for some common warning signs:

It’s important to check in with yourself and others, as college students can be at a higher risk of eating disorders due to a stressful environment filled with academic pressures, social expectations, and potential lifestyle changes. The National Eating Disorder Association (NEDA) estimates that about one-fourth of college students have engaged in disordered eating behaviors.

Five ways you can keep your mind and body nourished in preparation for Spring Break include:

Resources

With six weeks remaining until spring break — a period promising sunshine, laughter, and a well-deserved escape from the academic grind — it becomes crucial to prioritize your well-being. Beyond the anticipation of a break, let's redirect our attention from quick fixes to practices that nurture the body, mind, and spirit, laying the foundation for a vibrant semester ahead. In the first installment of a six-part series on harm reduction methods for students preparing for spring excitement, we delve into the potential dangers associated with steroids and excessive use of supplements.

It's possible to eat balanced meals and snacks without extensive meal prepping by incorporating healthful choices throughout your daily routine. If you follow some simple guidelines, you can rest assured that you can eat a healthful meal or snack no matter what, where, or when you eat, with or without a plan.

Resources

As you gear up for the excitement of spring break, setting boundaries with friends involved in alcohol and drug use becomes a crucial step toward maintaining your well-being and safety during this vibrant time. Here's a comprehensive guide on the best methods to consider before and during your spring break trip:

Don't Forget These Tips

• Focus on your behavior, not trying to control theirs. Remember, you can only control your actions and reactions.
• Avoid enabling behaviors such as giving money, making excuses, or covering up mistakes, as these actions can perpetuate addiction.
• You are not alone. Seek support from trusted friends, family members, or professionals who understand the challenges of setting boundaries.

Helpful Resources

• Recovered – Alcohol and Health Resources
• Substance Abuse and Mental Health Services Administration (SAMHSA)

Remember that all UNL students should feel comfortable setting boundaries with someone engaged in alcohol and drug use. Be patient with yourself and the person you're trying to help, and don't hesitate to seek professional support if needed.

Have any questions or want an alcohol and other drugs presentation or program for your RSO, chapter, or group? Connect with Jon Gayer, assistant director for alcohol and drug education, at jgayer3@unl.edu and (402) 472-2583.

Valentine's Day is all about celebrating yourself and others, but it's also a time to highlight heart health. You may not currently be concerned about your cardiovascular health but it’s important to take care of your body now for the future. According to the Centers for Disease Control and Prevention, heart disease is the #1 cause of mortality in the US. Show some love for your heart and to your future self by including a few of the following tips into your daily routine.

Resources

As we celebrate Valentine's Day, a day traditionally associated with love and intimacy, it's crucial to reflect on the profound impact Marvin Gaye's iconic album, "Let's Get It On," had on the cultural conversation surrounding human sexuality. Gilchrist, (2023) spoke in a Variety article about the release of this album 50 years ago in 1973, and its most recognized track on the album beautifully expressed the joy and complexity of human sexuality in a way previously unseen in popular music.

The song's famous and infectious undertones celebrate the beauty of consensual sex, a topic that remains relevant and resonant today. It's a reminder that discussing consent is an integral part of open and honest communication about sex. Unfortunately, societal discomfort with these conversations makes it challenging to address both consensual and nonconsensual aspects of human experiences.

In an era where discussions about sex and desire remain taboo, it is essential to demystify consent. Consent should not be a scary or complicated topic; instead, it should be an ongoing effort to foster positive and healthy intimate experiences. To achieve this, we must break the silence and engage in open conversations about sex and consent, especially in our sacred spaces (Weinstein 2018).

Acknowledging that these conversations are not always easy, it's crucial to recognize the diverse perspectives and experiences each generation brings to the table. Attitudes toward sex, relationships, and gender roles evolve, making it essential to bridge these gaps through dialogue and understanding.

It’s the UNL student's responsibility to foster a culture of affirmative, dynamic, conversational, freely given, and enthusiastic consent with their partner. To support this, the Gender and Sexuality Center provides accessible resources, including Safer Sex Kits available at various locations and by request. These kits are available in latex, latex-free, and flavored (oral use only) options; and aim to encourage responsible and consensual intimate practices.

Safer Sex Kits, containing three condoms and one packet of lube, can be found at key distribution points across campus, including the third floor of Nebraska Union, OASIS Lounge, TRIO, University Health Center Medical Clinic, and Husker Pantry. Additional distribution points on UNL's East Campus ensure convenient access for all students. The Gender and Sexuality Center also provides dental dams and internal condoms by request.

On this Valentine's Day, let's embrace the spirit of Marvin Gaye's musical legacy by uncomplicating consent. Grab a Safer Sex Kit, engage in open communication, and create a memorable and consensual night. Love should be celebrated responsibly and respectfully, ensuring a positive experience for everyone involved.

References:

"On Valentine’s Day, Let's Uncomplicate Consent" (February 2018), Weinstein M.

"Marvin Gaye Estate Releases ‘Let’s Get It On’ 50th Anniversary Deluxe Edition Featuring 20 Never-Heard Tracks" (August 2023), Gilchrist, T., Variety

Last Wednesday was the beginning of a Christian religious practice called Lent. This involves abstaining from eating meat such as beef, pork, and chicken, every Friday until Easter. Seafood and plant-based protein sources are nutritious meatless additions to your diet.

Seafood, including salmon, tilapia, shrimp, and cod, tend to contain high amounts of Omega-3 Fatty Acids. Omega-3 is a type of unsaturated fat that Americans typically miss out on. The 2020 Dietary Guidelines for Americans recommend eating a serving of seafood at least twice a week. Regularly eating seafood can have the following benefits:

Plant-based proteins, such as beans, peas, and lentils, are often more affordable than meat and seafood-based protein sources and also contain fiber. According to the American Heart Association, 95% of Americans do not consume enough fiber. Fiber helps normalize bowel movements, and much like Omega-3, fiber improves heart health and keeps you fuller for longer. Certain plant-based protein sources contain Omega 3s, such as flaxseeds, chia seeds, and walnuts. Two tablespoons of chia seeds contain a comparable amount of Omega-3 as a small salmon filet.

Resources

Greetings, Huskers! As we embark on the fourth week of the "Six Weeks to Spring Break" series, it's the perfect time to discuss some crucial tips for staying safe when socializing in unfamiliar locations. While many of these tips may seem like common sense, it's always important to put them into writing as a friendly reminder as you navigate your social endeavors.

Let's break it down into three steps: before you go, while you're there, and after you return.

Remember, the goal is to have a good time, whether you're on spring break or enjoying a weekend getaway. While most outings are enjoyable and safe, it's essential to plan ahead because you never know where the night might take you. Stay safe, Huskers.

Want an Alcohol and Other Drugs presentation or program for your RSO, chapter, or group? Connect with Jon Gayer, assistant director for alcohol and drug education, at jgayer3@unl.edu and (402) 472-2583.

Resources

• Immihelp (2020) https://www.immihelp.com/partying-abroad-here-is-how-to-stay-safe/
• Life360 (2023) https://www.life360.com/blog/women-college-party-safety/

So far, previous topics have focused on various ways to eat more healthfully, however, drinking enough water is also a part of living a healthy lifestyle. The National Academies of Sciences, Engineering, and Medicine determine recommended fluid intake to be around 9-13 cups. The amount of water needed changes based on body composition, physical activity, type of environment and weather, and overall health. Although not glamorous, checking the color of your urine is one of the best ways to determine your hydration status. A hydrated individual has urine that is pale yellow, like the color of lemonade.

Water is not the only thing to contribute to fluid intake. Some fruits, vegetables, and beverages can also count. Watermelon, cucumber, tomato, and peaches are examples of hydrating fruits and vegetables due to their high water content. Milk, tea, and juice also are comprised mainly of water, and thus count towards your fluid intake.

Let's discuss another form of drinking—alcohol. One standard drink of alcohol is 1.5 oz of hard liquor, 5 oz of wine, or 12 oz of beer.

Resources

You let loose last night, had a bit too much to drink, and now you're facing the consequences of a hangover. What exactly is a hangover, what happens to your body, and how can you navigate through it? In a nutshell, the only true cure for a hangover is time.

A hangover, as described by the Cleveland Clinic, is a cluster of unpleasant symptoms resulting from excessive alcohol consumption. These symptoms can range from mild to severe discomfort, lasting anywhere from a few hours to over 24 hours. Vanderriendt and Weatherspoon Ph.D. MSN (2019) elaborate on the diverse effects of alcohol on the body that contribute to hangover symptoms.

• Dehydration – alcohol acts as a diuretic, increasing urination and leading to headaches, dizziness, and thirst.
• Gastrointestinal Effects – irritation and altered food passage speed result in nausea, vomiting, and diarrhea.
• Electrolyte Imbalance – disrupted electrolyte levels can cause headaches, irritability, and weakness.
• Immune System Impact – temporary impairment may lead to symptoms like nausea and decreased appetite.
• Low Blood Sugar – drinking limits glucose production, causing hypoglycemia linked to fatigue, dizziness, and irritability.
• Dilated Blood Vessels (Vasodilation) – alcohol widens blood vessels, especially in the head, contributing to headaches.
• Sleep Disturbances – excessive drinking induces drowsiness but prevents high-quality sleep, resulting in increased drowsiness the next day.

Have you ever come across age-old tales circulating through the residence halls or fraternity and sorority chapter meetings, where peers swear by seemingly miraculous hangover cures? It's time to separate fact from fiction. Amanda Beaver, a nutritionist at Houston Methodist Hospital, debunks prevalent myths surrounding hangover cures.

Dr. Shafeer from Unity Point Health acknowledges that people have their own unique hangover remedies. However, for effective relief, hydration is crucial, and Pedialyte® or sports drinks with electrolytes can expedite rehydration.

The best approach to avoiding a hangover is to plan ahead, set limits, and be mindful of your alcohol intake. Not all drinks are equal, so steer clear of paying the price for excessive drinking.

Want an Alcohol and Other Drugs presentation or program for your RSO, chapter, or group? Connect with Jon Gayer, assistant director for alcohol and drug education, at jgayer3@unl.edu and (402) 472-2583.

References:

Cleveland Clinic. (2023). Hangover.

Vanderriendt, C., & Weatherspoon, D. (2019). What Causes a Hangover and How Long Will It Last?

McCallum, K. (2019). Hangover Cures: No, They’re Not Real, Here’s What to Do Instead.

Some dietary or religious practices such as Ramadan require fasting or periods of consuming little to no food alternating with regular food consumption. During these times, your body functions with less consistent food and energy than it is used to.

If you are or will be fasting, follow these guidelines to aim to get adequate nutrition:

• Prioritize protein – protein is an important part of maintaining muscle mass, especially when fasting. Without a consistent source of protein, our bodies can start to break down our muscle stores.
• Go nutty for seeds – nuts, seeds, nut and seed butters, as well as avocadoes are packed with beneficial unsaturated fats that can help add necessary calories to your meals.
• Don’t forget about fruits, vegetables, whole grains, and dairy – these foods are packed with vitamins and minerals needed for your body to function properly. Consuming adequate amounts of micronutrients can make you less susceptible to getting sick, prevent fatigue, and maintain nutrient stores.
• Hydrate smart – it is important to continue to hydrate throughout the day, but if possible, avoid large amounts of beverages around mealtimes to ensure you are consuming adequate nutrition.

Recap of the past six weeks

Week 1

Be wary of prioritizing a "beach body" at the expense of mental and physical health. Watch out for restrictive eating, when eating causes physical or emotional distress, body image fixation, over-exercising, and significant weight changes. Try using weight-neutral language, or only discuss weight when necessary, and practice mindful eating.

Week 2

Maintain a balanced diet by using the 3-3 Tool: three food groups and three colors for each meal/snack. The key is variety. Eat at least one serving from each of the five food groups daily. Keep fruits accessible, get creative with veggies, try quick whole grains, include affordable proteins, and don’t skip on the dairy. Practice mindful eating by staying present during meals and appreciating the sensory aspects of food.

Week 3

Prioritize your heart health by being mindful of added sugar, saturated fat, and sodium intake; check nutrition facts labels. Cravings may indicate inconsistent nutrition, so aim for semi-frequent meals and snacks. Indulge yourself once in a while. Move throughout the day, whether that’s standing while working on your computer or doing a workout.

Week 4

Seafood and plant-based proteins like beans and lentils are nutritious protein sources both by themselves and in combination with meat. Seafood, rich in Omega-3 Fatty Acids, benefits brain and heart health. Plant-based proteins, affordable and fiber-rich, are also heart-healthy and can increase satiety. Add chia or flax seeds to yogurt or a smoothie, try flavored pouches of salmon or tuna, opt for seafood when dining out, or use a mix of meat and beans in recipes.

Week 5

It is recommended to drink about 9-13 cups of water a day. Foods also contribute to your hydration, such as fruit like watermelon or vegetables like cucumbers. One standard drink of alcohol is 1.5 oz of hard liquor, 5 oz of wine, or 12 oz of beer. Strive to hydrate often if consuming alcohol, as it can have a dehydrating effect.

Resources

With the onset of Ramadan on March 10, a significant holy observance for Muslims worldwide, I find it timely to address some safe travel and prevention practices for students planning overseas trips. While exploring new and exciting destinations can be exhilarating, ensuring a safe and enjoyable experience necessitates thorough preparation. Let's delve into the essential tips that every globetrotting student should bear in mind.

Safety

Prioritizing safety is paramount when traveling. To safeguard yourself against unforeseen challenges, it is crucial to stay informed about current events and potential risks in your destination country. Traveling in pairs or groups, particularly during the night, is advisable; however, if you decide to venture out solo, make sure to inform someone about your whereabouts. If you choose to drink or experiment with drugs please do so with the utmost of caution. You are in a different country with different laws. Please refer to other weeks' content on this webpage for more detailed information about responsible drinking practices.

Additionally, taking precautions with your belongings is essential—secure valuables in a money belt or hidden pouch and refrain from drawing attention to expensive items. Respecting local customs is key; dress modestly in conservative cultures and be mindful of your behavior to avoid inadvertently offending locals. When it comes to sustenance, opt for bottled water and exercise caution with street food unless you are confident about its hygiene.

Finances

Lastly, ensuring financial preparedness is crucial for a worry-free travel experience. Begin by budgeting carefully for various expenses, including accommodation, transportation, food, activities, and souvenirs. This proactive approach helps prevent financial headaches during your trip. Moreover, inform your bank about your travel dates to avoid potential card blockages resulting from suspicious activity and get some foreign cash before you go.

When spending, diversify your payment methods by carrying cash, credit cards (one without foreign transaction fees), and debit cards. This ensures that you are well-covered in case of emergencies or if any of your cards are lost. By implementing some if not all of these financial precautions, you can enjoy a spring break filled with adventure and relaxation.

Go forth, be safe and explore the world. We look forward to seeing you back on campus in mid-March.

Helpful Resources

• Smart Traveler Enrollment Program (2024). Via web https://step.state.gov/
• Travel.State.gov (2024). Via web https://travel.state.gov/content/travel.html
• Harton, C. (2023). Via web https://www.moneyunder30.com/how-to-travel-with-money/