Napping

30-50% of college students enjoy napping. College students will nap at any time, and in any pace - sometimes in bed, on the couch, on the lawn in front of the library, or on a bench in a building.

Healthy napping can have benefits like increased relaxation, reduced fatigue, increased alertness, and improved mood. It can also improve our overall performance by improving our reaction time, memory, and decreasing the chance of accidents or mistakes.

However, there can also be some drawbacks to napping. Sometimes napping can make you more groggy or tired than before. Napping can also decrease your quality of sleep at night or intensify already existing sleeping problems. 

Here are some "do's" and "don'ts" to healthy napping.

DO keep naps shorts (20-30 minutes). This will decrease the chance you will be sleepier afterwards.

DO set an alarm to wake you up.

DON'T take a nap later than 4 in the afternoon. If you sleep later in the afternoon, it is more likely to affect your nighttime sleep. The best time to nap would be between two and three in the afternoon.

DO nap in a comfortable environment.

Sources:

"Napping: Do's and Don'ts for Healthy Adults." Mayo Clinic. Mayo Foundation for Medical Education and Research, 21 Nov. 2012. Web. 20 May 2013.  

Soong, Jennifer. "Power Naps: Napping Benefits, Length, and Tips." WebMD. WebMD, 20 May 2013.  

20 Ways to Incorporate More Fruits & Vegetables in Your Diet

Fruits and vegetables are an important part of a healthy diet. They are low in calories; contain fiber, vitamins, and minerals; and may reduce the risk of certain diseases. They are also quick and easy, and come in a variety of colors, textures, and flavors.

Here are 20 ways you can incorporate more fruits and vegetables into your diet:

1. Add some pizzazz to your vegetables by adding spices or using balsamic vinegar or olive oil.
2. Purchase pre-sliced or prepared produce if slicing and dicing isn’t your thing or you need to save time. (Note: This will be more expensive than doing it yourself.)
3. Replace your soda with a low-sodium vegetable juice.
4. Add peppers, onions, mushrooms, or your favorite vegetables to your morning egg.
5. Add sliced strawberries, bananas, peaches, strawberries or other fruit to your cereal or oatmeal.
6. Mash an avocado and use it as a spread or dip.
7. Dip your fruits or vegetables in low-fat yogurt, hummus, or a low-fat dip/dressing.
8. Make a smoothie using a variety of fruits and vegetables.
9. Add finely grated vegetables to sauces, soups, or casseroles.
10. Top your pizza with vegetables like mushrooms, peppers, onion, broccoli, zucchini, tomato, and spinach.
11. Replace stick vegetables for chips.
12. Grill vegetable kabobs.
13. Cut vegetables and keep readily-available in the fridge for a quick and convenient snack.
14. Keep a bowl of ripe fruit on the table.
15. Puree fruit for a sauce for poultry, seafood, or French toast.
16. Fill your sandwich with vegetables and some fruit for a sweet touch.
17. Bake a piece of fruit and top with cinnamon or drizzled honey for dessert.
18. Eat a salad for your main dish.
19. Keep frozen or canned fruits and vegetables on hand.
20. Bake thinly sliced sweet potatoes or kale to make chips.

Sources:
“20 Ways to Enjoy More Fruits and Vegetables” Academy of Diet and Nutrition – eat right!
http://www.fruitsandveggiesmorematters.org/top-10-healthy-ways-to-cook-fruits-and-vegetables
http://www.health.harvard.edu/fhg/updates/13-ways-to-add-fruits-and-vegetables-to-your-diet.shtml

Words to Inspire

This Sunday, Mother’s Day, we honor all women across the world for their influence and impact in the home and community. Whether you are a mom with little kids, an empty nester, a single adult, proud grandma, or faithful school, piano, or church teacher, you make a positive contribution and have an important role.  

 "The Women in Our Lives" - Mormon Message

 
“Sisters, wherever you are, whatever your circumstances may be, you are not forgotten. No matter how dark your days may seem, no matter how insignificant you may feel, no matter how overshadowed you think you may be, your Heavenly Father has not forgotten you. In fact, He loves you with an infinite love.

Just think of it: You are known and remembered by the most majestic, powerful, and glorious Being in the universe! You are loved by the King of infinite space and everlasting time! . . . My dear Relief Society sisters, you are closer to heaven than you suppose. You are destined for more than you can possibly imagine.”

• President Dieter F. Uchtdorf (“Forget Me Not” Ensign November 2011)

“When the real history of mankind is fully disclosed, will it feature the echoes of gunfire or the shaping sound of lullabies? The great armistices made by military men or the peacemaking of women in homes and in neighborhoods? Will what happened in cradles and kitchens prove to be more controlling than what happened in congresses? When the surf of the centuries has made the great pyramids so much sand, the everlasting family will still be standing, because it is a celestial institution, formed outside telestial time. The women of God know this.”

• Elder Neal A. Maxwell (“The Women of God” General Conference April 1978)

“Recent horrifying events in the United States have underscored the fact that we live in a world of uncertainty. Never has there been a greater need for righteous mothers—mothers who bless their children with a sense of safety, security, and confidence about the future, mothers who teach their children where to find peace and truth and that the power of Jesus Christ is always stronger than the power of the adversary. Every time we build the faith or reinforce the nobility of a young woman or man, every time we love or lead anyone even one small step along the path, we are true to our endowment and calling as mothers and in the process we build the kingdom of God. No woman who understands the gospel would ever think that any other work is more important or would ever say, “I am just a mother,” for mothers heal the souls of men.

Look around. Who needs you and your influence? If we really want to make a difference, it will happen as we mother those we have borne and those we are willing to bear with. If we will stay right with our youth—meaning, if we will love them—in most cases they will stay right with us—meaning, they will let us lead them.
As mothers in Israel, we are the Lord’s secret weapon. Our influence comes from a divine endowment that has been in place from the beginning. In the premortal world, when our Father described our role, I wonder if we didn’t stand in wide-eyed wonder that He would bless us with a sacred trust so central to His plan and that He would endow us with gifts so vital to the loving and leading of His children. I wonder if we shouted for joy at least in part because of the ennobling stature He gave us in His kingdom. The world won’t tell you that, but the Spirit will.

We just can’t let the Lord down. And if the day comes when we are the only women on earth who find nobility and divinity in motherhood, so be it. For mother is the word that will define a righteous woman made perfect in the highest degree of the celestial kingdom, a woman who has qualified for eternal increase in posterity, wisdom, joy, and influence.”

• Sister Sherri Dew (“Are We Not All Mothers” General Conference October 2001)

“Woman is God’s supreme creation. Only after the earth had been formed, after the day had been separated from the night, after the waters had been divided from the land, after vegetation and animal life had been created, and after man had been placed on the earth, was woman created; and only then was the work pronounced complete and good.

“Of all the creations of the Almighty, there is none more beautiful, none more inspiring than a lovely daughter of God who walks in virtue with an understanding of why she should do so, who honors and respects her body as a thing sacred and divine, who cultivates her mind and constantly enlarges the horizon of her understanding, who nurtures her spirit with everlasting truth.”

• President Gordon B. Hinckley (“Our Responsibility to Our Young Women,” Ensign, Sept. 1988, 11.)

“Our destiny is greater than we can imagine. If only we understood who we are and what is in store for us, our hearts would overflow with such gratitude and happiness that it would enlighten even the darkest sorrows with the light and love of God, our Heavenly Father. The next time you feel unhappy, remember where you came from and where you are going. Rather than focus on things that dampen your thoughts with sorrow, choose to focus on those things that fill your soul with hope. You will realize that these things are always connected to serving God and our fellowmen. Remember that the Lord has given you His word in the scriptures. Pray earnestly to Him; talk with Him daily. Learn of Him, and walk in His way. Serve God and serve your fellowmen.”

• President Dieter F. Uchtdorf (“The Reflection in the Water” CES Fireside November 2009)

The Truth about High Heels

As a woman, you may have heard the phrase, “Beauty is pain.” We are constantly waxing, washing, shaving, tweezing, and waking up thirty minutes earlier for the sake of looking good. Although this phrase may often refer to the extra time, effort, and money we put in to beauty, in some cases, there is real pain that comes from our desire to look and feel beautiful. A classic example of this comes from our own shoe closet – the high heel.

One out of ten women wear high heels at least three days a week. Women of all ages and professions put on their pumps for work, class, religious gatherings, or social events thinking little of the pain and more about the outfit. In fact, 42% of women say that they will wear shoes regardless of the discomfort they feel. However, women should be aware of what this pain means and the effects that come as a result of it.  

High heels can cause a misalignment of your body. When you wear heels, more pressure is put on the ball of your foot causing you to tilt forward. In order to compensate and stand upright, we overarch our back backwards. This creates a strain on your hips, knees, and back that can create serious problems overtime. 

High heels also cause muscles to shorten. Neck muscles can tighten when our posture is off, our Achilles tendon can shorten since the heel is constantly raised, and our calf and lower back muscles can experience fatigue. In an attempt to counteract this strain, we may experience spasms in other muscles. 

Finally, wearing high heels may cause damage to our feet. High heels restrict our feet and especially toes to “unnatural” positions. The pain that results from this is intensified from the pressure that is added from the heel angle. Further, high heels aggravate bunions, and can cause calluses, ingrown toe nails, and corns.

It is important that we protect our feet! One study suggests that women as young as twenty-five can have permanent damage from wearing heels. We should invest in good shoes that support our feet and are comfortable. Does this mean we need to give up our heels for good? Not necessarily! Here are a few suggestions to limit the high-heel effect on your feet and body. 

1. Wear different heights of heels (especially low ones).
2. Make sure your heels are the right size – you don’t want your foot to slide forward.
3. Wear heels on days where you won’t be walking a lot, or bring “commuting” shoes for your drive or walk.
4. Use insoles to reduce the impact on your knees.
5. Wear pumps with a thicker heel to give you more stability and decrease the pressure on your toes.
6. Stretch the muscles in your hip flexors, hamstrings, and calves.
7. Give your feet a break. Incorporate flat shoes into your wardrobe and do not wear your heels for long periods of time.

Don’t make beauty a more painful experience! Treat your feet right, and you will thank yourself later. As one doctor stated, "Your feet are, quite literally, your base of support. If your feet aren’t happy, nothing above them will be…Take a closer look at your shoe selection and take small steps now to prevent big foot problems later."

Sources:
Melnick, Meredith. "High Heels: Worth The Health Risk?" The Huffington Post. TheHuffingtonPost.com, 26 Jan. 2012. Web. 29 Apr. 2013. <http://www.huffingtonpost.com/2012/01/26/high-heels-are-dangerous-study_n_1232278.html>.

"The Real Harm in High Heels." American Osteopathic Association. N.p., n.d. Web. 29 Apr. 2013. <http://www.osteopathic.org/osteopathic-health/about-your-health/health-conditions-library/womens-health/Pages/high-heels.aspx>.

"Tips to Avoid Foot Pain From High Heels." WebMD. N.p., n.d. Web. 29 Apr. 2013. <http://women.webmd.com/features/tips-to-avoid-foot-pain-from-high-heels>.

Walsh, Kelle. "Can High Heels Hurt You?" One:life. One Medical, 19 Jan. 2012. Web. 29 Apr. 2013. <http://www.onemedical.com/blog/health-101/can-high-heels-hurt-you/>.

Acne Prevention

No woman likes to wake up in the morning and look in the mirror to find a newly formed pimple or breakout of acne. For the most part, acne is a normal part of development. However, we must do our own part to keep our faces as healthy as possible. 

Here are nine tips to prevent acne!

1. Keep your face clean. It is important (regardless the amount of acne) to wash your face daily. Use a mild cleanser and warm water. Avoid scrubbing your face with a towel or textured sponge. You do not want to cause more inflammation to your skin. 

2. Moisturize, moisturize, moisturize! After you wash your face, it is important to apply a moisturizer! Moisturizing prevents excessive dryness or oiliness, keeps your skin young, and reduces skin problems. 

3. Use makeup sparingly. Avoid wearing a lot of makeup, especially during a breakout, and be sure to wash it off every night. Try to buy makeup products that are oil-free.

4. Be aware of your hair. Become familiar with the ingredients in your hair care products - they may irritate your skin if they drip onto your face. It is also important to wash your hair regularly; the oil from your hair can transfer to your face.

5. Don’t touch your face. Throughout the day our hands come in contact with germs, chemicals, and different oils. When we touch our face, we transfer whatever is on our hands to our face. Do not pop or pick at your zits. This can cause further irritation and lead to scarring.

6. Protect your skin from the sun. Apply sunscreen (at least SPF 15) twenty minutes before you go outside regardless of acne. 

7. Eat healthy! Most researchers agree that foods like chocolate and chips do not cause acne. It is important though to eat lots of fruits and vegetables and whole grain foods. Some research suggests that foods with high levels of beta-carotene and vitamin A increase skin health. 

8. Exercise. Exercise is beneficial to the mind and body – including our skin. Avoid exercise clothing or equipment that may cause excessive sweating or irritation to your skin and face. Make sure you wash your face immediately after physical activity.

9. Relieve personal stress. Although stress isn’t thought to be the cause of acne, it can increase the severity of acne that is already present. Identify the stressors in your life and come up with ways to relieve those. 

In a talk entitled, “The Sanctity of the Body,” Sister Susan W. Tanner, a former General Young Women’s President, described her experience with acne as a teenager. She said, “I remember well the insecurities I felt as a teenager with a bad case of acne. I tried to care for my skin properly. My parents helped me get medical attention. For years I even went without eating chocolate and all the greasy fast foods around which teens often socialize, but with no obvious healing consequences. It was difficult for me at that time to fully appreciate this body which was giving me so much grief. But my good mother taught me a higher law. Over and over she said to me, ‘You must do everything you can to make your appearance pleasing, but the minute you walk out the door, forget yourself and start concentrating on others.’” Recognize your beauty inside and out each day. Smile in the mirror and remember who you are. Then, go out and help someone see that in themselves.

Sources:
"10 Tips for Preventing Acne." WebMD. WebMD, n.d. Web. 22 Apr. 2013.
"3 Week Series to Healthy and Vibrant Skin: The Importance of Moisturizing." Health Tips. University of Tennessee, n.d. Web. 22 Apr. 2013.
"Preventing Acne: Skin Care to Help Reduce Breakouts." WebMD. WebMD, 3 Feb. 2011. Web. 22 Apr. 2013.
"Prevention." Mayo Clinic. Mayo Foundation for Medical Education and Research, 21 Oct. 2011. Web. 22 Apr. 2013.
Tanner, Susan W. "The Sanctity of the Body." LDS.org. The Church of Jesus Christ of Latter-day Saints, n.d. Web. 22 Apr. 2013.

"I Think I Can" - The Power of Positive Thinking

In the classic children’s story, “The Little Engine That Could,” a small engine pulls a large train over a mountain after repeating the mantra, “I think I can” over and over again and using all his strength to accomplish the task. This story teaches readers, young and old, the importance and power found in positive thinking.

Positive thinking involves being optimistic in both word and thought. It doesn’t mean that we have to ignore the challenges or troubles that come to us. Rather, we approach them with a good attitude and try to make the best of it.

Here are some ways that you can increase your positive thinking:

1. Identify specific areas you want to change. Choose one or two topics that you would like to become more positive about. Once you conquer these areas, you can add a few more.
2. Evaluate your thoughts throughout the day. Catch yourself if you start to become negative and change the direction of your thoughts.
3. Smile and laugh every day. No matter how difficult the task or day may seem there is something to enjoy. The more you can laugh, the less stressed you will feel.
4. Take care of yourself. When you are exercising and eating right, your body and mind will naturally feel better.
5. Seek optimistic friends. We tend to be like the people we surround ourselves with. If you surround yourself with happy, positive people, you will pick up on their attitudes. 
6. Engage in positive self-talk. Instead of saying something negative about how you look or something you did, focus on your successes and progress. Say to yourself, “I think I can” each morning or develop your own power statement to get you going each day.

Benefits of Positive Thinking

Don’t become discouraged if your attitudes don’t change immediately. Just like any other skill, positive thinking takes practice. Overtime though, you will see the benefits in your life.

Research has shown that positive thinking may lead to:

1. An increased lifespan
2. Lower rates of depression
3. Lower levels of distress
4. Greater resistance to the common cold
5. Better psychological and physical well-being
6. Reduced risk of death from cardiovascular disease
7. Better coping skills during hardship and times of stress

Let positive thinking empower your life today! Look for the good and you will find it. Remember the words of President Dieter F. Uchtdorf. He said, "No matter our circumstances, no matter our challenges or trials, there is something in each day to embrace and cherish. There is something in each day that can bring gratitude and joy if only we will see and appreciate it."

Sources:

"Positive Thinking: Reduce Stress by Eliminating Negative Self-talk." Mayo Clinic. Mayo Foundation for Medical Education and Research, 28 May 2011. Web. 09 Apr. 2013. <http://www.mayoclinic.com/health/positive-thinking/SR00009>.

Uchtdorf, Dieter F. "Of Regrets and Resolutions." LDS.org. The Church of Jesus Christ of Latter-day Saints, n.d. Web. 09 Apr. 2013. <http://www.lds.org/general-conference/2012/10/of-regrets-and-resolutions?lang=eng>.

Facts and Tips Regarding Painful Periods

Dysmenorrhea: The medical term for the painful cramps that may occur immediately before or during the menstrual period

There are two types of dysmenorrhea: primary dysmenorrhea and secondary dysmenorrhea.

Primary dysmenorrhea is another name for common menstrual cramps. Cramps usually begin one to two years after a woman starts getting her period. Pain usually is felt in the lower abdomen or back. They can be mild to severe. Common menstrual cramps often start shortly before or at the onset of the period and continue one to three days. They usually become less painful as a woman ages and may stop entirely after the woman has her first baby.

Secondary dysmenorrhea is pain caused by a disorder in the woman's reproductive organs. These cramps usually begin earlier in the menstrual cycle and last longer than common menstrual cramps.

The symptoms of menstrual cramps include:

·         Aching pain in the abdomen (Pain can be severe at times.)

·         Feeling of pressure in the abdomen

·         Pain in the hips, lower back, and inner thighs

When cramps are severe, symptoms may include:

·         Upset stomach, sometimes with vomiting

·         Loose stools

To relieve mild menstrual cramps:

·         Take aspirin or another pain reliever, such as Tylenol (acetaminophen), Motrin (ibuprofen) or Aleve (naproxen). (Note: For best relief, you must take these medications as soon as bleeding or cramping starts.)

·         Place a heating pad or hot water bottle on your lower back or abdomen. Taking a warm bath may also provide some relief.

o   If you don't have a heating pad, you can make one by filling a sock (a men's tube sock works best) with rice and heating it in a microwave over for a few minutes.

·         Rest when needed.

·         Avoid foods that contain caffeine and salt.

·         Massage your lower back and abdomen.

·         Women who exercise regularly often have less menstrual pain. To help prevent cramps, make exercise a part of your weekly routine.

·         Avoid tight fitting clothes.

·         Stretch to relax tight muscles.

If these steps do not relieve pain, your health care provider can order medications for you, including:

·         Ibuprofen (higher dose than is available over the counter) or other prescription pain relievers

·         Oral contraceptives (Women taking birth control pills often have less menstrual pain.)

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