By Shannon Reinhard | HealthWorks Peer Educator 

Stressed out with the new semester? Exams are just around the corner.  If you find yourself struggling with stress, HPW created a free Canvas course for Penn State students. The Stress Management 101 course is self-guided, so you can move at your own pace while accessing helpful content.  This course will help you develop healthy strategies to  balance your schoolwork, extracurriculars, and social life. If Stress Management 101 sounds right for you, start here today!  

By Catherine Rizzotti | HealthWorks Peer Educator 

Feeling tired day after day? While you might be getting the recommended 7-9 hours, it may not be the quality sleep that your body needs.  

 Here are three tips to improve your sleep quality:  

1. Use room darkening curtains to create a dark sleeping environment
2. Try to avoid using electronic devices 1 hour before going to bed, this includes TV, laptop and cell phone
3. Foster pro-sleep habits throughout the day, such as avoiding caffeine intake after 2:00 p.m. 

You can find additional healthy sleep tips here. 

By Mahika Sampat | HealthWorks Peer Educator 

Eating well can be tricky, especially when you are in college. As a student, you are frequently on-the-go and may not always think about your eating habits. Here are some suggestions and resources to help you: 

1. Plan ahead for meals by using Penn State’s Food Service menu information page.  
2. Stock up on frozen fruits and vegetables. They take little time to prep and cook and they’re just as nutritious as fresh fruits and vegetables.
3. Build your plates to look like MyPlate. This means lots of vegetables and grains, a good amount of protein and fruit, and some dairy. 
4. Make eating enjoyable, cook with roommates to make it a social bonding activity.  

 For more information, visit the Healthy Penn State Healthy Eating site. 

By Grace Croce | HealthWorks Peer Educator 

HealthWorks peer educators provide free wellness services for all students. These sessions are designed for anyone interested in improving their health & wellness. Schedule a free one-hour session about a topic that interests you. We offer: 

• Healthy relationships and sexual health 
• Nutrition 
• Physical activity 
• Sleep 
• Stress management 

 You will learn foundational components of how to manage stress, lead an active lifestyle, build a healthy sleep schedule, experience positive relationships, and eat a balanced diet. Each session is 1 hour long. To experience a well-balanced approach to the semester, you are encouraged to sign up for all five sessions. For your first appointment pick the topic that interests you most.  To schedule your first session visit myUHS.  

Whether you are struggling with academic stress, homesickness, relationship issues, depression, or another mental health concern Penn State is here for you. Anyone can be diagnosed with a mental health concern, regardless of age, race, religion, or sexual orientation. Unfortunately access to care, cultural stigma, and discrimination can contribute to inadequate mental health care and treatment for certain populations.   No matter your background, there are free resources available to support you. Check out the Mental Health and Wellness webpage. To learn more about mental health disparities from the American Psychiatric Association click here.  

Getting enough water and staying hydrated every day is important for your health. Hydration helps with digestion, mood, and maintains your body temperature. While most of your fluid needs are met through the water you drink, eating fruits and vegetable also contribute to your hydration.  

Here are tips to stay hydrated: 

• Carry a reusable water bottle. 
• Use water filling stations across campus to refill your water bottle during the day. 
• Freeze a water bottle, use it as an icepack for your lunch and when it thaws you can enjoy some fresh cold water. 
• Add a piece of fruit or a slice of lemon or lime to add flavor to your water.  

Learn what foods and beverages can help you stay hydrated, and get the facts on how much water to drink each day by visiting USDA nutrition site. 

By Sean Collins | HealthWorks Peer Educator 

Your health and well-being can be positively impacted by spending time outside in the natural environment.  Spending just 120 minutes per week in greenspaces can give you a boost. If you are looking for places to explore local greenspaces including Rothrock State Forest click here!  You can also check out greenspaces in and around campus by exploring the Arboretum or the Hintz Alumni Garden.  Taking a few minutes each day in nature can make a difference. 

Works cited: White, M., et. al., 2019. Spending at least 120 minutes a week in nature is associated with good health and wellbeing, Nature.com 

By Olivia Bachman | HealthWorks Peer Educator 

College can be a stressful time and the pandemic has created even greater challenges. One proven way to help reduce your stress and anxiety is through practicing mindfulness. By practicing mindfulness techniques, such as mindful reading, writing, and listening, you can begin to develop skills to manage your stress.  

Health Promotion and Wellness has a mindfulness resource list including apps, books and activities. If you are in State College this summer, consider attending a Well-being Wednesday activity in 103 Johnston Commons on Wednesdays at 4:00 p.m. Learn more about these free resources here. 

Works cited: Carlson, L. E. (2012, November 14). Mindfulness-Based Interventions for Physical Conditions: A Narrative Review Evaluating Levels of Evidence. ISRN Psychiatry. https://www.hindawi.com/journals/isrn/2012/651583/. 

By Haley Krupa | HealthWorks Peer Educator 

 Sleep is essential for our mental and physical health, but many college students do not get enough sleep or frequently don’t get a restful night of sleep. According to the National Sleep Foundation, there are a variety of ways to improve your nightly sleep quality by making adjustments during the day.  Here are a few examples of what is known as pro-sleep habits: 

• Expose yourself to light during the day to help regulate your internal clock. Getting a dose of sun early in the day can help regulate your circadian rhythm.  
• Get up and move your body in the morning to help regulate energy use and body temperature.  
• Limit caffeine intake after 2:00 p.m.   

 You can find more sleep tips by visiting the National Sleep Foundation website here! 

By Sarina Sutera | HealthWorks Peer Educator 

Did you know, you can develop a sunburn even when the weather is cloudy? You might be wondering why? This is due to ultraviolet (UV) rays passing through clouds. To prevent sunburn, use sunscreen that is SPF 15 or higher year-round.  Since UV light can reflect off water, snow, and ice onto your skin there isn’t a season when you would want to go without sunscreen. Additional strategies to protect your skin include wearing clothing that covers your skin, a hat to shade your face, and sunglasses to protect your eyes.  Stay in the shade and avoid the sun when it is the strongest between 10:00 a.m. and 4:00 p.m… To check the daily UV index, go to the EPA website.