Monday, February 27, 2017

CSULB's Wellness Programs to Help you De-Stress

Student Health Services cares about you. Which is why we have various services to help you de-stress because your well-being is our priority. These services are free, meaning they have been paid for in your tuition. Take advantage of what you already paid for! These resources are all located on campus, it is convenient, free, and beneficial.

Offered every Wednesday at 3:00, 3:30, and 4:00 p.m. at Student Health Services.
This is a great way for students not only looking to destress but those who are trying to quit smoking, and/or participate in Beach Recovery.
To schedule an appointment call 562.985.4609.

Yoga for Healing
8-week series that combines gentle yoga and guided activities in a supportive environment.
Trauma-informed yoga incorporates the mind, body, and spirit, providing another pathway for healing from incidences of sexual assault and domestic violence.
Questions? or 562.985.7075.

Yoga for Mood
6-week series starting in March!
Explore how yoga, meditation and breathwork can help you better manage your mood, cultivate a sense of calm and relieve stress.
Questions? or 562.985.7075.

Thrive at the Beach
Meet one-on-one with a health educator to discuss your health goals.
This program is structured to help with stress reduction, time management, improving quality of sleep, intuitive eating, and fitness.

Koru Mindfulness
4 week class to learn mindfulness and meditation.
Wednesdays 12:30-1:45 p.m. at Student Health Services
Learn how to be more mindful, less stressed, get better sleep and have less self-judgment!

Stress-Less Workshop
Thursday’s at 3:30 at the Health Resource Center
Get tips on how to manage stress and get to practice a short meditation and deep breathing. You will also receive a stress-o-meter to allow you to regulate your stress levels at any time of the day.

Call 562.985.4609 to schedule an appointment!

By Yesenia Garcia

Friday, February 17, 2017

The Top 5 Reasons to use the CSULB Student Health Services!

It’s confidential!
We won’t disclose your health information to anyone but you! We get your cell phone number for every visit so we make sure we are calling you directly! Let us know if you change your number.

It’s free or very low cost!
The Student Health Services is paid for in your tuition! It’s always free to see a clinician at our clinic if you’re not feeling well. There may be a low cost fee for a lab test, vaccines, or medications from our pharmacy. We are a non-profit clinic, and everything we do is at-cost. That means if it costs us $5.00, it costs you $5.00!

We have licensed, qualified medical professionals!
All of our medical staff are fully licensed professionals with years of experience working in a college health setting. Our staff cares about our students at CSULB and wants to help you stay healthy!

There’s lots of services!
Lab, Pharmacy, X-ray, immunization clinic, nutrition counseling, STI testing, birth control, alcohol/drug counseling, AA meetings, smoking cessation, and more!

You can get the Gardasil vaccine for free!

If you’re between 19-26 years of age, you may qualify to get all three shots of the HPV vaccine, Gardasil, for free! If you don’t have health insurance and go to an outside clinic, the vaccine can be $450-750 for all 3 shots! Take advantage of this great service!

By Heidi Girling

Friday, February 10, 2017

Sick of Getting Sick? 5 Tips to Stay Healthy

            As the semester settles in and midterms loom ominously around the corner, 37,430 students bustle around our CSULB campus. If just one sick student decides to attend class, all of the individuals that this student comes in contact with in a day are now at risk to get this sickness as well. Although it’s impossible to avoid sick people and catching a cold, here are definitely some tips that can help keep these episodes to a minimum.

Tip 1: Hand hygiene
            Simple enough, right? On average, Americans come in contact with 300 surfaces every 30 minutes 1. If just one sick person came in contact with any of those surfaces before you, transmission of illness is possible. A proper hand washing should take about 20 seconds (about 2 repetitions of the “Happy Birthday” song) with care to reach commonly missed areas such as the back of hands and the nails. No sink readily available? Use an alcohol-based hand sanitizer!

Tip 2: Get some sleep
            When your body is unable to get the rest that it needs, your immune system is weakened and left vulnerable to illnesses that it would otherwise be able to fight off. Prioritize sleep and make a predictable routine to maximize your wellness. Midterm stress keeping you from getting the sleep you need? Check out our Stress Less workshops! Call us at (562)985-4609 to make an appointment and for more information.

Tip 3: Get your annual flu shot
            The quick pinch of a flu shot now can aid your body in the prevention of a bad flu later on. Make an appointment at Student Health Services to get a flu shot for $5. They can be reached by phone at (562) 985-4771. We also offer free flu shot clinics during the fall semester.

Tip 4: Drink more water
            Keep getting random headaches? Feeling constantly tired? You might be part of the 75% of Americans that are chronically dehydrated2! Keep a reusable water bottle with you at all times to encourage increased water intake. Don’t like water? Try herbal tea or add fruit to your water

Tip 5: Update your Diet
            Eating more fruits and vegetables provides minerals and vitamins your body needs to function properly. Try getting 5 servings a day. Low protein intake can lead to depletion of your immune systems. Adding protein-rich foods such as eggs, fish, and Greek yogurt to your diet can strengthen your body’s defenses and keep sickness away. Need help meeting your nutrition goals? Make an appointment with one of our Peer Nutrition Counselors! Call us for more information at (562)985-4609.

By Clara Chang

1"New Hand Washing Survey Reveals Some Gross Statistics." Industrial Degreasers, Chemical Blending, Bulk Cleaning Solutions, & More. National Purity, n.d. Web. 31 Jan. 2017.

2”6 Dehydration Facts That May Surprise You.” (n.d.). Retrieved February 07, 2017, from

Friday, February 3, 2017

Time to Wake up to the Importance of Sleep

Spring Semester is here! Time to chug coffee, study non-stop, and take all-nighters, right?! No, not right. There is something that will help you get through this semester more than forcing yourself to study all night. Have you guessed it by the title? If you haven’t, it’s sleep! Sleep helps you in various ways, and after countless all-nighters it’s about time to make your sleep a priority.

Why Sleep is Important!  

  • Sleep improves your ability to learn by helping you pay attention, make decisions, and be creative.
  • Sleep improves your emotional well-being.
  • Sleep helps maintain a balance of hormones.

o   Cool fact: Ghrelin is the hormone that makes you feel hungry and Leptin is the hormone that makes you feel full. When you don’t get enough sleep, your Ghrelin goes up and Leptin goes down meaning you feel hungrier when not well-rested.
As you can see, sleep is very significant, but this does not mean you should turn off all alarms and sleep through your 8AM classes. A healthy amount of sleep for adults is between 7-9 hours a night. Let it also be known that it depends on the individual. It can be considered appropriate for some young adults to need as little as 6 hours or as much as 11 hours of sleep a night.

How to Get Better Sleep

·       Track Sleep Hours: The first thing you need to do is track how many hours of sleep you currently get, and how you currently feel with that amount of sleep. If you feel tired throughout the day that could be a sign that your body is not getting enough sleep. Listen to your body and track your hours to find what feels and works the best for you.
  • IPhone Hack: If you go to your “Clock” app, there is a “Bedtime” option. If you go there you can decide when to wake up each day, and it will allow you to choose the hours of sleep you want. It will send you reminders when it’s time for bed and when it’s time to wake up.

·       Keep it Consistent: The best way to maintain a healthy sleep schedule is to keep it consistent. Sleeping is a rhythm, so try to go with the motions and stick to the sleep schedule that feels best for you. (Using the IPhone hack above could also help here!)

·       Decrease Caffeine Intake: Coming from the Ex-queen of Diet Coke, keep track of your caffeine intake and try not to rely on it too late at night. Caffeinated beverages make falling asleep a more difficult process when it should be an easy task towards the end of the day. When in doubt, stick to water, bedtime tea, or warm milk.
o   When to Stop: According to the National Sleep foundation, caffeine lasts for 5-6 hours in the body before wearing off. So, if you need to be in bed by 10PM, be sure to cut off caffeine between 4PM-5PM that day.
·       Don’t Hit Snooze: It can make waking up even more difficult because it acts as a false alarm to the body, thus making the body get ready to sleep more. This can confuse the body on when it is supposed to wake up. With classes and exams coming up there is no time to oversleep.

·       Put Away the Phone: Before you go to sleep, don’t be scrolling down this amazing blog! I know it is really fun, but the light is tricking your brain. If you must be on your phone, switch the lighting to "Night Shift.” This removes the blue light that makes your phone screen viewable in the sun, so that Melatonin (the hormone that tells your body when it is time to sleep) production can continue.

So, let’s start this semester off right with enough sleep. Stay Healthy, Go Beach!

By Jessica Elderkin

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