Sleeping vs. Studying

College students commonly believe studying, or “cramming”, from night into the early hours of the morning will benefit them more than sleeping. Yet, a majority of these students would probably say that they have heard sleeping would scientifically benefit them more when test time came.

Though researchers still are unsure exactly why people need sleep, the effects of sleep deprivation are clear signs it is important. Without proper sleep, 8-9 hours, you lose the ability to concentrate, your mood slumps, and you have problems recalling memories. Researchers believed this is because neurons can shut down and repair damage done during the day. Without them, waste only builds up. Chronic lack of sleep “increases the risk for developing obesity, diabetes, cardiovascular disease and infections” (Stibich).

The truth is, even the loss of one hour of sleep can add up over several days. It can have a powerful negative effect on daytime performance. An interesting study found “people who were awake for up to 19 hours scored substantially worse on performance and alertness than hose who were legally intoxicated” (sleep). Another study, reflecting the effect of sleep on mood, was conducted at the University of Pennsylvania. Researchers “found that when study subjects were only allowed to sleep 4.5 hours a night for one week, they reported feeling more stressed, angry, sad, and mentally exhausted, with overall scores for mood and vigor declining steadily during the test period. When the subjects were allowed to get enough sleep, their mood scores improved dramatically” (Sleep). Basically, the question for college students is would you rather show up for a test tense, and emotionally overwhelmed, or in a mood that is optimistic and relaxed?

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Artificial light delays sleep because it keeps you up during the night. Our natural instinct is to fall sleep as soon as the sun goes down, but due to artificial light we are able to stay awake thus throwing off our sleeping rhythm.

The best advice to get to sleep would be to drink a glass of milk (possessing tryptophan) and just relaxing.

Sources:

Stibich, Mark. "Benefits of Sleep." at: http://longevity.about.com/od/sleep/a/sleep_benefits.htm.

Sleep-Wake Cycle at: http://www.sleepfoundation.org/atf/cf/%7BF6BF2668-A1B4-4FE8-8D1A-A5D39340D9CB%7D/Sleep-Wake_Cycle.pdf or at The National Sleep Foundation website: http://www.sleepfoundation.org/site/c.huIXKjM0IxF/b.2417141/k.2E30/The_National_Sleep_Foundation.htm

Keeping Winter Skin Healthy

Winter weather is here to stay for the next coming months and so are the skin problems it brings to most, if not all of us.
The culprit of these problems for our skin comes from wind and layers of clothing. The harsh winds that blow after every winter mix system does more than blow ones’ hair in ones’ face it also removes the moisture level of the skin thus leaving the skin feeling tight and dry. Also, by central heating and wearing layers upon layers of clothing the skin is suffocated and cannot properly breathe.

Tricks to avoid this winter weather with healthy skin can be troublesome, but worth the time and effort for healthier, glowing skin.

Daily moisture is a popular well known fact to use in the winter. Many healthcare professionals agree that moistures should be used frequently during this time of year all over the body. After a shower is preferred time for when to apply moisturizers. This will trap additional moisture into the skin and help prevent dryness and flaking. Also, the moisturizers that should be more favored in the winter are lotions that contain alpha-hydroxy acids (AHAs) such as glycolic or lactic acid which are effective for reversing dry skin and invisible lines at a deeper level. Don’t forget about the sun either when choosing a moisturizer, search for “dual purpose” where it contains both moisturizing and sunscreen ingredients.

People shower more frequently in hot water during the winter months due to seasonal cold and flu viruses, general aches, or just to warm up. Limit hot water use while showering. Hot water tends to dry skin and remove essential natural moisturizers needed for it to stay healthily. Instead shower water should be lukewarm or warm and shorter. Five minute showers are recommended. Winter is also a time to avoid using harsh soaps which are considered irritants to already abused skin and, instead, reach for soap products featuring soothing ingredients such as eucalypus. Lastly, remember, because dry skin doesn’t lack oil, but water instead put moisturizer on to lock water into your skin.

Chapped lips are common around this time of year. The quick solution for many tend to be licking their lips to give them moisture, however, this only evaporates and dries them out even more. Invest in lip balms which have at least SPF 15 and contain tree oil, beeswax, phenol, aloe, vitamin E and essential oils. Another good tip to remember is to apply the product, if you get a salve rather than a stick, to use a toothpick instead of fingers. Fingers can transfer germs into the container, onto your mouth.

It is very important to take of your body during the winter because of the germs and uncomfortable flaking skin when it becomes too dry. Living by these tips can help make your skin healthier and, as you grow older, can carry on the benefits by having less wrinkles and smoother, softer skin.

More Information:

1o Hot Winter Beauty Tips - Cold Weather Beauty Care

http://findarticles.com/p/articles/mi_moKA/is_n1_v60/ai_20152541/pg_1

Protecting Your Skin in Winter

http://www.unilever.com/ourbrands/healthylibing/articles/winter_skin_health

Valentine's Healthy Treat

On Valentine's Day mailboxes are filled full of Valentine treats that make the mouth water. In no time at all a majority of us eat our chocolate prizes at first site. However, this takes a toll on the body.

Chocolate generally eaten is just pretty packaged, good tasting added ingredients, loads of sugar and fat to taste good. The only chocolate that is truly good for the heart is dark chocolate which has flavanols (compounds found in grapes, apples, tea, and the plant/foods). These dark chocolates 70% or higher of flavenoids and flavenols (usually found in cocoa) have been proven to keep blood healthy and prevent cell damage and inflammation. However it is argued by many health professionals that the high calories of chocolate offset any potential health gain. All in all, one should treat chocolate as a treat not a medicine for ones’ heart.

Another fact about chocolate came from a research report at the University of Indiana on elite cyclists. A potential benefit of the cocoa bean found in chocolate can possibly speed of muscle recovery time. The cyclists who drank chocolate milk in between races recovered more quickly than those who didn’t.

According to CNN reporter Marjory writes, “Preliminary research at West Virginia’s Wheeling Jesuit University suggests chocolate may boost your memory, attention span, reaction time, and problem solving skills by increasing blood flow to the brain.” That is good news to hear right before a big exam.

Basically the higher the percent of cocoa the higher the benefits. That is why we find the European dark chocolates that contain high percentages of cocoa are actually more beneficial health-wise than our own American calorie packed.

After Valentine’s day exercise estimates:

• Food: Chocolate-Dipped Strawberries
  Amount: 1
  Calories: 45
  Walk: 12 Minutes
• Food: Russell Stover Dark Truffle
  Amount: 1
  Calories: 80
  Walk: 21 Minutes
• Food: Hershey’s Almond Kiss
  Amount: 1
  Calories: 25
  Walk: 6 Minutes
• Food: Chocolate-Covered Cherries
  Amount: 1
  Calories: 55
  Walk: 14 Minutes
• Food: Russell Stover Butternut Crunch
  Amount: 1
  Calories: 200
  Walk: 52 Minutes
• Food: Heart Shaped Box
  Amount: 8 candies
  Calories: 600
  Walk: 155 Minutes

Chocolate may be healthy, but it is a treat none-the-less. Habits that should be used in college when considering eating them would be:

1) After exercise or a good exam grade

2) After eating healthy food

3) When studying (to congratulate yourself for doing it)

4) Put it in a hidden place. Besides hiding it from yourself, when people see it they probably will ask to have a piece. It is best to keep chocolate out of site for the saying, “out of site out of mind”. If you are optimistic when you take the chance in leaving it out and someone asks, give the piece over knowing it is fewer calories that you can’t chomp on later.

5) Give it to a friend (if you feel generous and don’t want the temptation at all).

It is argued by many health professionals that the high calories of chocolate offset any potential health gain. All in all, one should treat chocolate as a treat not a medicine for ones’ heart. It is best to remember for next year's Valentine treats is to find chocolates that contain refined sugar (raw sugar or cane juice on the label) or cocoa. Any additions like caramel contain no health benefits.

Information From and/or more information:

Stay Healthy This Valentine's Day: Eat Chocolate
http://media.www.thepawprint.net/media/storage/paper694/news/2007/02/14/Health/Stay-Healthy.This.Valentines.Day.Eat.Chocolate-2717202.shtml
Valentine's Day Health Odds and Ends
http://www.kpic.com/news/health/15370501.html

Swim Meet Article

Senior Night Swim Meet

The best way to get into shape is to join a sport. Sports are like having a large group of people work out together. This way you feel a obligation to go and are more likely to get exercise this way. For example, the Sweet Briar swimming team has practiced almost every day for 2 hours. By going to a Swim Meet (my first ever) I was able to see the hard days of practice and training in person. The lady vixens won the meet by winning a majority of first place finishes.

For my first real reporting event I managed to learn so much about the sport and what the girls went through to get as good as they are.

Vixen swimmers had their last home meet of the season against Bridgewater and rival
Hollins before they head off to the conference championship. In recognition of the
successful season, Jenn Milby and Claire Carson, seniors of the swimming team, were honored with flowers for their hard work and dedication to the team. Kennedy Monroe ’11 described the senior’s effect on the team as a “starting block for freshmen”.

To begin the meet, Melissa Simpson, Hayley Hill, Hannah Hesser, and Stephanie Perks won
the 40 M. medley relay, with a time of 4:54.77, as teammates cheered them on. Even Coach
Kuhn got in the action, striding the length of the pool as he windmilled his arms to
encourage his swimmers.

In the individual contests, Sweet Briar swimmers finished first and second in the next
three events.

Tori Marshall won the 200 SC M. Freestyle, stopping the clock at a 2:22.69, while Kelsey
Smith had a strong finish with only an eight second difference.

In the 500 SC Meter Freestyle Melissa Simpson won with a time of 29.34. Hayley Hill took
second at 31.10.

Stephanie Perks swam with determination in the 200 SC Meter IM, finishing first with an
impressive 2:43.04. Samantha Benito grabbed second place.

Other Vixen event winners were Allison Stansberry, who won the 200 SC Meter Butterfly,
and Jennifer Milby, the 100 SC Meter Freestyle winner. Claire Carson took third place in
the 100. Catie Gumpman claimed second place in the 400 SC Meter Freestyle. In the final
individual event, Hayley Hill outdistanced the competition, taking first in the 200 SC
Meter Breaststroke with a time of 3:00.23.

Saving the best for last, Vixen swimmers shaved nine seconds off the Sweet Briar record
for the 800 SC Meter Freestyle Relay on their way to an easy win, with a finish time of
9:20.54. The frenzied crowd cheered with hands held high as Melissa Simpson, Hannah
Hesser, Tori Marshall, and Stephanie Perks claimed a first place finish and bragging
rights to the pool record.

Danelle Hawk took home the coveted toy Hot Rod car. Coaches award the car each meet to
the swimmer with the best overall performance.

Coach Alex Kuhn did, as Jennifer Milby ‘08 commented, “a phenomenal job” coaching throughout the successful season. First year coach Alex Kuhn characterized the season as “a great experience”, and said the team's success this season “isn't the end, only the beginning”.

The Vixens have an overall record of 12-2 and are 5-2 in ODAC competition.

Sports such as swimming are a excellent way to get and stay in shape. For those without a interest in sports but still want a great way to get in shape don't fret, there are many options for you. Programs such as Weight Watches do wonders for many women and men or, if you prefer a flexible way of getting into shape just grab a friend and plan times to go to the gym or running outdoors. Overall the best way to get into shape is to do it is to pressure yourself and commit with a friend to a goal you both can follow and help each other along the way.