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Student Wellness

Department Overview

Learning to live well is a lifelong journeyStudent Wellness facilitates the holistic growth and development of the mind, body, and spirit of students and the community by creating, organizing, and promoting campus wide education and prevention initiatives.

The Program works in close collaboration with all of Student Health and Wellness Services, the Dean's Division, and the Athletic Department to help build the skills necessary for healthy living through need and theory-based comprehensive programming.

Better Eating Tips

Eating well requires planning. Here are a few tips for planning a healthier diet.

  • Eat enough calories for the day. Very low calorie diets can have side effects like fatigue, constipation, nausea, and diarrhea.
  • Eat a wide variety of different, nutrient rich food.
  • Fiber is an important part of any diet.
  • Candy and other sweets are considered empty calories as they provide fuel but are non-nutritious.
  • While less fat is better for your health, some fat is essential for your health.
  • Choose a lean cut of meat for protein.
  • Try not to add salt or sugar to your food or drinks.
  • Try and avoid fried foods or cut down on how often you eat them.
  • Read packaging and try to choose foods that have fewer ingredients if it comes packaged. 
  • Eat no less than twice a day. Eating more often is fine.
  • If you are craving sweets, eat fruit for dessert instead or as a snack.

Better Sleep Tips

8 Tips for Better Sleep

  1. Maintain a regular sleep schedule, even on weekends. 
  2. Engage in a relaxing pre-sleep activity.
  3. Avoid use of blue-light electronics before bedtime or in bed, including smart phones or tablets.
  4. Avoid big meals, alcohol, nicotine, and caffeine several hours before bedtime.
  5. Reserve use of your bed for sleep and sex.
  6. If possible, try and keep your room dark and cool at night.
  7. Exercise early in the day or at least 3 hours before bedtime.
  8. Limit afternoon naps to 30-45 minutes. Naps longer than an hour can disrupt regular sleep patterns.

Getting in the Mood (for Sleep!)

How do you set the mood for better sleep? Try these activities.

  • Read. A book, magazine, or non-digital media. Avoid blue-light technology like tablets/ phones/ computer.
  • Listen to soothing, calm sounds or music.
  • Turn off bright lights.
  • Try circular breathing method: Breath in for 4 seconds, hold for 4 seconds, breath out for 4 second, hold for 4 seconds. Repeat.
  • Body scan meditation.
  • If you cannot fall asleep after 20 minutes, get up! Do something different for 15-30 minutes, then try again.
  • Take a warm shower or drink a hot liquid like tea or warm milk. This cools your internal temperature and signals your body to sleep.

How Much Sleep Do You Really Need?

In 2015, the National Sleep Foundation issued the first comprehensive sleep duration recommendations.  These recommendations are based on rigorous and systematic study of health, performance, and safety. Use these as a starting point and follow-up with your healthcare provider if you have concerns. 

  • Newborns (0-3 months): Sleep range narrowed to 14-17 hours each day
  • Infants (4-11 months): Sleep range widened two hours to 12-15 hours 
  • Toddlers (1-2 years): Sleep range widened by one hour to 11-14 hours 
  • Preschoolers (3-5): Sleep range widened by one hour to 10-13 hours
  • School age children (6-13): Sleep range widened by one hour to 9-11 hours 
  • Teenagers (14-17): Sleep range widened by one hour to 8-10 hours
  • Younger adults (18-25): Sleep range is 7-9 hours
  • Adults (26-64): Sleep range did not change and remains 7-9 hours
  • Older adults (65+): Sleep range is 7-8 hours

Source: Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., ... & Neubauer, D. N. (2015). National Sleep Foundation’s sleep time duration recommendations: methodology and results summary. Sleep Health, 1(1), 40-43.

Hydration and Dehydration

The body needs water. While there is little scientific evidence that 2.5 liters of pure water is necessary, dehydration is a significant issue especially as the weather gets warmer. Signs of dehydration include fatigue, loss of appetite, flushed skin, heat intolerance, light-headedness, dark-colored urine, dry mouth or dry cough. Here are ways to stay hydrated.

  • Drink before you are thirsty. Thirst may indicate you are already dehydrated.
  • Water is best, but your body can absorb water from a well balanced diet that may include caffeine and juice.
  • Drink water before, during, and after physical exertion.
  • If you are exercising more than an hour or are outside more than a few hours, replace lost electrolytes by consuming sports drinks.
  • Alcoholic and caffeinated beverages (coffee, teas, and colas) tend to pull water from the body and can promote dehydration. 
  • Try adding lemon, lime, cucumber, or herbs to your water for enhanced flavor without adding sugar.

Wellness Education Team

Joshua Ellow
Alcohol and Other Drugs Counselor and Educator
jellow1@swarthmore.edu
Phone: 610-957-6152

Hillary Grumbine
Interim Violence Prevention Educator and Victim/Survivor Advocate

hgrumbi1@swarthmore.edu
Phone: 610-328-8538

Max Miller
Assistant Director of Athletics for Recreation & Wellness

mmiller5@swarthmore.edu
Phone: 610-690-6845

Sarah Foster
Residential Communities Coordinator & Wellness Program Assistant

sfoster3@swarthmore.edu
Phone: 610-957-6116

 

Meet Izzy

Izzy will be in Worth Health Center alternate Wednesdays and Fridays

Wed. - 2 pm to 3:30 pm
Fri. - 10 am - 11:30 am

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