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Ask the DocDr. Davis Smith is an internist practicing in Connecticut and at Trinity College in Hartford. He specializes in the care of adolescents and GLBTQ patients. |
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Q: Time is scarce in college. Can I get away with taking showers every other day?
-Quinlynn, Rochester Community and Technical College
A: Quinlynn,
From a medical perspective, necessity for showering is quite individual, and mostly has to do with controlling body odor and limiting surface dirt in the event of a break in the skin surface. While hand washing is critical for prevention of influenza (the “Flu”) and other viral infections, showering doesn’t have the same import.
People with very dry skin or conditions like eczema may even benefit from showering less often, while people who sweat heavily will, generally speaking, have healthier skin with more frequent showering. It is generally of benefit to shower after heavy exertion to rinse off sweat and help clear pores.
Americans tend to favor showering at least daily, but expectations regarding personal hygiene vary by culture. I find myself wondering, though: Is your time really so scarce that bathing needs to be sacrificed? Showering is a nice time to relax and take care of your well-being. Little built-in breaks like this are essential.
As a student you have many school and other obligations. Concentrating for planned blocks of time (e.g., two hours)—separated by exercise, a healthy snack, or another activity—may help you to focus. Think of a complete day as including at least eight hours of sleep and 30 minutes of exercise.
If you feel you have so little time that you need to skip basic self-care, you may benefit from speaking with someone about time-management techniques. Building a schedule that allows you time to study and work, but also play and relax, is essential to your overall success.
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Ask the CounselorPeter Welch, M.A., is a wellness educator and counselor at the University of New Hampshire. |
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Q: Why is laughing so good for you?
-Karen, Binghamton University, The State University of New York
A: Karen,
Your question puts a smile on my face. There are so many reasons why laughter is healthy and even healing.
Laughter makes people feel good, and in shared laughter, you create positive and meaningful bonds with others. When laughing together, people can be spontaneous, let down their guards, and express genuine feelings with each other.
The health benefits of laughter are numerous, including:
Many people could use more humor and laughter in their lives. Here are a few suggestions to tickle your funny bone:
Laughing feels so good that there are even organizations dedicated to creating it together. If you’re interested, do a search online for “laughter therapy” or “laughter yoga.” As the author Jean Houston has said, “At the height of laughter, the universe is flung into a kaleidoscope of new possibilities.”
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Ask the ProfessorAmy Baldwin, M.A., is the chair of college studies at Pulaski Technical College in Arkansas. |
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Q: How can I battle procrastination?
-Christina, University of Redlands
A: Christina,
Procrastination is the number-one issue that my students say causes them stress. But it can be easily minimized with a few tricks. Here are some to try:
Eat that frog.
With this strategy, explained by author Brian Tracy, you first complete the task that you least want to do. The idea is that nothing could be worse than eating a frog, so if you get that out of the way, the rest of your day (or projects) will feel like a breeze.
Divide and conquer.
Break large, challenging tasks into small chunks and schedule each part out over a period of time. For example, a research paper can be broken into brainstorming, searching for sources, reading, drafting, and editing—all at different times. This can help projects feel less daunting.
Back it up.
When you have a due date looming, create your own deadline that is a few days before. For example, if you have a paper due on Thursday, put it on your calendar as due on Monday. That way you’ll have some extra time if you need it.
Do something.
If you’re not in the mood to study for three hours, commit to 30 minutes. You can start by reviewing flashcards or lecture notes, and then, see how you feel. You may find that once you get going, you have the energy and focus to keep moving forward.
Connect the dots.
Remind yourself that completing a project will get you closer to finishing your degree, which will get you closer to your dream career! If you can connect the task you’re putting off—but need to do—with your long-term goals, you’ll be much more motivated to complete it quickly.
For more ideas, check in with your school’s study-skills or writing center, or ask your instructors and advisors for suggestions. Procrastinating is a common habit, so there’s no need to be embarrassed.
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Ask the TrainerFrankie Romeo is a certified personal trainer, small group training coach, and student at Virginia Polytechnic Institute and State University. |
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Q: How much is too much when working out?
-Gregory, Binghamton University, The State University of New York
A: Gregory,
People have varying goals with regard to fitness and physical activity. Your concern relates to the controversial and vast topic of overtraining.
If you experience undesired consequences after working out, you’ll want to explore whether your training regimen is to blame. Fitness enthusiasts and academics debate whether symptoms such as extreme fatigue, injury, and/or delayed onset muscle soreness (DOMS) are a result of overtraining, following a low-quality program, having a poor diet, avoiding necessary recovery time, or a combination of these.
Also consider your athletic ability, experience in the gym, and health history. Some people have a genetic makeup that allows them to handle intense workouts more frequently than others. Those who are new to working out may benefit from doing total-body exercises for several weeks—including pushups, squats, and burpees—in order to build a foundation of strength before shifting to a more traditional training regimen (one that challenges a different muscle group during each workout). Keep in mind that some exercises may be more or less suitable depending on any physical limitations you may have.
Another thing to think about is what motivates you to exercise and your feelings towards such activity. If you’re preoccupied with working out, push past severe pain, or your physical activities are getting in the way of other responsibilities, it may be helpful to speak with a trainer or counselor about over-exercise.
To help manage the effects of exercise, pay attention to what’s called the F.I.T.T. Principle:
For example, perhaps you work out five times per week (frequency) at a moderate level (intensity) for 30 minutes (time), focusing on cardio-respiratory endurance exercise (type). Overall, favor quality over quantity.
Sufficient sleep, a balanced diet, plenty of water, and 48 hours of recovery time between trainings of each major muscle group will help ensure the effectiveness of your workouts, regardless of intensity level, and minimize the risk of problems.
By Conor Shea
People consider vegetarianism for a variety of reasons, including:
Studies indicate that being vegetarian may help people maintain a healthy weight and lower their risk for heart disease and other illnesses.
Vegetarians don’t consume animal meats and other parts, including seafood. They do, unlike vegans, consume dairy and egg products, as well as honey. (Vegans usually avoid all food items produced by animals, and may also refrain from wearing silk, wool, leather, and other animal products.)
Vegetarians must obtain sufficient protein, iron, and other essential nutrients from non-meat sources. A healthy meal might consist of:
With a little bit of creativity and attention, it’s easy to maintain a balanced vegetarian diet.
By Conor Shea
Keeping track of your heart rate is a great way to assess your overall health. It helps you gauge how strong your heart is and note improvements.
To measure manually:
To determine your maximum heart rate, subtract your age from 220.
Determining your target heart rate is important for safety and to get the most from your workouts. This is the level you want to reach—but not exceed—at full intensity during exercise. Your target heart rate is 60-80 percent of your maximum heart rate.
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