Healthyyou mind, body, spirit
←
→
Page content transcription
If your browser does not render page correctly, please read the page content below
healthyyou
mind, body, spirit SPRING 2021 VOL. 21 ISSUE 2
Mask Up Top 10 Tips for a Listen Up! Using Sound-
What to Know about Successful Virtual Based Meditation for
Proper Mask Use during Interview Stress Relief
the Pandemic Adapting interviews to a Examining alternate forms of
virtual format meditation through music and sound
healthyyou
mind, body, spirit
SPRING 2021 VOL. 21 ISSUE 2
DEAN
DAVID B. FALK COLLEGE OF SPORT AND HUMAN DYNAMICS
Diane Lyden Murphy
VICE PRESIDENT OF THE STUDENT EXPERIENCE
Rob Hradsky
ASSOCIATE PROVOST FOR ACADEMIC AFFAIRS
Chris Johnson
EDITORIAL DIRECTOR
Luvenia W. Cowart, Ed.D.,R.N.
STUDENT MANAGING EDITOR
Cate Willing
STUDENT COPY EDITOR
Kinley Gaudette
GRAPHIC DESIGNER
Bob Wonders
Executive Art
STUDENT EDITORIAL BOARD
Amanda Burnes, Kinley Gaudette, Alessia Martini, Cate Willing
CONTRIBUTING AUTHORS
Janet Pease
Former Head of Collection and Research Services
Syracuse University Libraries
Caitlin Mogan ’20
David B. Falk College of Sport and Human Dynamics
Soleil Sferlazza ’21
David B. Falk College of Sport and Human Dynamics
EDITING SUPPORT
George S. Bain G’06
CONTACT US
Healthy You Newsmagazine
David B. Falk College of Sport and Human Dynamics
White Hall, Syracuse NY 13244
315.443.9808
Healthy You welcomes letters to the editor and story ideas
Healthy You is a student-run health magazine of the Department of Public Health. It is a jointly funded publication of the Syracuse University
David B. Falk College of Sport and Human Dynamics and the Divisions of Undergraduate Studies, and Enrollment and the Student
Experience. This publication enhances, broadens and supports the academic and social experiences of students.
The Student Editorial Board is responsible for providing work structure for the magazine’s production, which includes the content, design,
production and distribution. The information contained in this publication is not to be constructed as medical advice. Readers should consult
a medical professional before engaging in any activity described. The contents of this magazine may not be reprinted without the expressed
consent of the editorial director.
healthy you
CONTENTS
2 In the Know
New research in health and wellness
mind
3 Public Health Faculty Spotlight
A conversation with public health Assistant Professor Miriam Mutambudzi
4 Mindfulness at Your Fingertips: Using Technology
for Mental Health
An in-depth look at the Sanvello app and its benefits
5 Listen Up! Using Sound-Based Meditation for Stress Relief
Examining alternate forms of meditation through music and sound
6 Creating Opportunities: It’s All About Communication
Building your professional networks and portfolio
7 Top 10 Tips for a Successful Virtual Interview
Adapting interviews to a virtual format
8 Can You Hear Me Now?
The art of listening
9 Read This Now or Later: Overcoming Procrastination
body
10 Misalignment from Your Computer Assignments?
How prolonged computer use can impact skeletal health and
what to do about it
11 Mask Up: What to Know About Proper Mask Use
During the Pandemic
A conversation with Dr. David Larsen
12 Unpacking Antioxidants: Be in the Know
The importance of antioxidants in your diet
13 Navigating Food Choices on Campus
Creating a mindful approach to fast-food selections
14 Exploring Medicaid and its Importance to College Students
Health literacy in action
15 The Value of the Orange Fruit
The benefits of including oranges in your diet
16 Take a Hike
The physical and mental benefits of hiking
17 “Water” You Drinking These Days?
Learn more about the benefits of drinking water
spirit
18 I’m Sorry for Your Loss: A Guide for Friends
Coping with loss within a campus community
19 Redefining Community Service: A Public Health Perspective
Transitioning to new volunteer strategies during the pandemic
Spring 2021/ page 1
healthy you
IN THE KNOW Discover new research
in health and wellness
By Cate Willing and Kinley Gaudette
Public Health Students
David B. Falk College of Sport and Human Dynamics
COMBATTING
ZOOM FATIGUE READING FOR RELAXATION
Did you know that reading can be book, you know how easy it is to forget
At this point in the work- or school-from- used as a form of medicine? It’s called that you don’t know the characters in
home environment, we all are familiar with bibliotherapy, and it can mean two real life. When you read, the connection
the feeling of “Zoom fatigue,” a term coined things: you feel to certain characters can be
during the COVID-19 pandemic that 1. Reading in a structured or clinical strong enough to allow you to feel
describes the exhausting strain that constant setting as a form of prescribed therapy, what they’re feeling. That emotional
video calls and school work can have on or response can be healthy for the brain. In
us. Zoom fatigue refers more generally 2. An individual struggling with an illness today’s world, it can be hard enough to
to the mental and physical toll that video like anxiety or depression using reading find time to read our required texts for
calls can have. In an article in the American on their own to improve wellness. classes, much less read for enjoyment.
Psychological Association’s Technology, However, reading for enjoyment has so
Mind, and Behavior journal, the unnatural Regardless of whether bibliotherapy is
done in a program or independently, it many benefits and can truly be effective
elements resulting from work or school from in treating mental health concerns. So,
home were studied. In a normal meeting or can have huge health benefits, especially
for those who struggle with mental whenever you have the chance, pick up
class, you would not be looking at yourself a new book and let the story take you
and your classmates or co-workers the entire illness. Studies have also shown that
reading fictional stories can improve away for a while.
time, and you would have some liberty to be Source: Psychology Today www.
creative and walk around without seeming mental health, as they evoke feelings
of empathy and allow the reader to psychologytoday.com/us/blog/talking-
disrespectful. In Zoom meetings, sitting still about-men/201905/can-reading-
with camera on and listening is the common resonate with the lived experiences of
characters. If you’ve ever read a good books-improve-your-mental-health
courtesy that can be draining, both mentally
and physically. To combat this as a meeting
participant, hiding self-view, so you do not
fixate on your face but rather concentrate on
the speaker, can help. As we move forward
with virtual work, there is a call for teachers
THE POWER OF POSITIVE THINKING
and those running meetings to creativity Utilizing the power of positive thinking is can help you look happier externally and
combat the fatigue that comes from long more important now than ever. We have think more positively internally. Second,
video calls, including frequent breaks and spent over a year in the pandemic, coping reframing is a concept that helps to shift
more social discussions. For now, hiding and adapting to dramatic changes in every your outlook on life and to look on the
self-view, incorporating a cover photo for aspect of our lives. Recognizing the value bright side. When things may not be
when you do have to turn your camera off, that thinking positively can have on your going your way, reframing the situation to
and walking around for quick breaks can own situation will help you in reaching recognize what you are grateful for shifts
help. Engaging in fruitful discussions with your goals and maintaining good mental your mindset to think more positively.
your peers and teachers on how you think and physical health. According to Johns Lastly, becoming more resilient will benefit
online class can be more interactive and less Hopkins Medicine, people with a family coping strategies to unfavorable situations.
draining can also provide some short-term history of heart disease who had a positive One suggestion from Johns Hopkins
solutions on a case-by-case basis. outlook on life were one-third less likely to Medicine is to act on situations that may
Sources: The Washington Post and the have a heart attack or related event within frustrate you, rather than letting them
American Psychological Association five to 25 years than those with a more build up over time. Taking small actions to
negative outlook. It’s proven: Mindset achieve a more positive outlook on life is
directly correlates to health outcomes, but beneficial today to your mental well-being
how? Positive thinking varies from person as well as benefiting your health tomorrow.
to person, but starting with smiling more Source: Johns Hopkins Medicine
Spring 2021/ page 2
healthy you
PUBLIC HEALTH
mind
FACULTY SPOTLIGHT
SITTING DOWN WITH PUBLIC HEALTH ASSISTANT PROFESSOR
MIRIAM MUTAMBUDZI
By Cate Willing other hand, the opportunities you have now are going to impact
Junior, Public Health your health.” This bi-directional relationship was the light bulb for
David B. Falk College of Sport and Human Dynamics Mutambudzi as she expanded her public health studies.
Perspective is key to Mutambudzi. Living in Africa, Europe
M
iriam Mutambudzi, a recent addition to the public health and now the United States has allowed her to “objectively look at
department in the David B. Falk College of Sport and something without the emotion, without the attachment to a history,
Human Dynamics, attributes much of her ability to think a story or legacy.”
critically on public health issues to her past. A key difference, from a public health angle, between the U.S.
Mutambudzi’s story does not start with and Europe is the health care system. Living
her. It begins with the powerful women in both a countries with universal health
in her family who came before her. Her care and then in the U.S., where many do
grandmother, born and raised in a rural not have access to care, was perplexing to
village in Zimbabwe, lives a simple life. Fast- Mutambudzi. “Having access to health care
paced, modern life gives stark contrast to is an absolute human right,” she says. “It was
Mutambudzi’s 103-year-old grandmother perplexing that it is considered a privilege,
who spent her time taking care of her 10 in a system that ignores historical, structural
children, tending to the garden which they and systemic factors, which make it difficult
ate solely from and going to church. Her for some groups to access this level of
lifestyle can undoubtedly be traced to her privilege.”
good health, even at 103 years old. Mutambudzi’s narrative on issues like
Mutambudzi’s mother, raised in the same health care, education and other systems
small village, left for the United Kingdom that are tied to health outcomes is well
after high school and was faced with a taken. In her course Health Disparities
dramatically different life than she once and Underserved Communities, these
lived. In Zimbabwe, the family had its own are addressed with updated contextual
property, grew its own food and had no discussions of the pandemic, which, she
debt. In the U.K., however, her mother was says, has prompted an “accumulation of
met with what she called “the poverty of the paycheck”—the idea disadvantage that nobody’s really talking out.” The long-term effects
that being able to eat or pay for housing is dependent on a monthly of stress from economic and health challenges will be detrimental.
paycheck—and the threat this posed to security and overall health. While the pandemic exacerbated many systemic issues,
This observation is key in understanding the structural Mutambudzi sees a light at the end of the tunnel. “The issues around
determinants of health, in Mutambudzi’s eyes. The experiences of structural and social determinants of health are being taken more
her grandmother and mother taught Mutambudzi early on that “the seriously,” a step in the right direction.
value of healthy lifestyles and quality of life was so different from Mutambudzi teaches courses relating to inequalities, structural
the mainstream” and that being healthy isn’t one-dimensional. issues and global health. She is working on research assessing
Structural issues, one of Mutambudzi’s specialties, were always chronic health outcomes in the refugee community in Syracuse,
a topic of interest for her, but she didn’t connect these interests to diving deeper into what makes chronic disease more prevalent
public health until later in life. From an early age Mutambudzi was in communities of low socioeconomic status. Additionally, she
interested in examining structural issues and how these correlate suggests reading Sir Michael Marmot’s work if social and structural
to opportunities individuals are afforded, affecting potential health determinants of health are of interest to you.
outcomes and overall quality of life. Miriam Mutambudzi is available at msmutamb@syr.edu.For more information
“Health is going to impact your opportunities, the opportunity regarding her background, visit falk.syr.edu/people/mutambudzi-miriam/
of your children and future generations,” she says, “and on the
Spring 2021/ page 3
healthy you
mind
MINDFULNESS AT YOUR
FINGERTIPS: A DEEPER
LOOK AT SANVELLO
AN IN-DEPTH LOOK AT THE SANVELLO APP
AND ITS BENEFITS
By Kinley Gaudette says Ruiz. “And once you click on the
Sophomore, Public Health topics, you can post anything that’s
David B. Falk College of Sport and Human on your mind and others can react to
Dynamics it. They can like your post, comment,
save or share, and it’s so nice to see
I
n college, it can be easy to lose touch with those interactions.”
yourself. First priorities are schoolwork A great feature on Sanvello is goal-
and socializing, and there are only so setting and tracking, where users can
many hours in a day. Self-care often slips set specific goals for themselves and
between the cracks. However, there are track their progress. The app makes
easy ways to stay mindful that don’t include recommendations for videos and
two-hour hot yoga classes or crystal energy. exercises based on the goals the user
One great resource for Syracuse University sets. For busy college students, this is
students is an iPhone app called Sanvello. a great way to stay on track and keep
While Sanvello normally costs money, it is personal goals prioritized. Since its
free to University students if they create an How are services range from goal planning to
account with their school email. CBT exercises to group conversation,
As an employee at the Barnes Center at you? Sanvello is a great fit for anyone. It can
the Arch Health Promotion, Yhanelly Ruiz meet the users where they are at and
’23 is well-versed in practicing mindfulness. help reduce anxiety through whatever
She works as a member of the SAMHE means are most relevant.
team, which stands for Students Advocating After you log in to Sanvello with a
Mental Health Empowerment. University email account, your profile
“The Sanvello app has helped me will sync with the University and your
practice mindfulness because it reminds me home page will contain resources for
to do so,” says Ruiz. “As silly as it sounds, I you here on campus.
forget to check in with myself, and maybe “There are emergency resources,
others face the same issue. That’s why I like and it includes all of the resources SU
the daily reminders of checking in, logging offers,” says Ruiz. “It has the phone
in how I feel, the hobbies I’ve done for the number and email of the Barnes
day. I can look at quotes or cute phrases Center at The Arch, SU counseling,
that can distract me for a little while. It’s also Health Services, Sexual and
accessible and private.” Relationship Violence Response Team,
Sanvello describes its app as a toolkit of sorts, based on the DPS, Dean of Students Office, SU Title IX Coordinator and even
contributions of experts. The app features tutorials on cognitive- resources for staff.”
behavioral therapy (CBT). In addition to CBT exercises and video With just a quick trip to the App Store, you can take a huge step
instructions, the app allows its users to connect via forums when toward mindfulness and connect yourself with University resources
they are experiencing similar circumstances. This enables users to for mental health.
feel a greater sense of community and to recognize that they are not For more information:
alone. www.sanvello.com/self-care/
“There’s a section with different topics like gratitude, school
www.syracuse.edu/life/services-support/counseling/
stress, movies, music, relationships, YouTube and so much more,”
Spring 2021/ page 4
healthy you
mind
LISTEN UP! USING SOUND-
BASED MEDITATION FOR
STRESS RELIEF
EXAMINING ALTERNATE FORMS OF MEDITATION
THROUGH MUSIC AND SOUND
By Amanda Burnes Bergen-Cico says that
Senior, Public Health music as a broad category can
David B. Falk College of Sport be therapeutic: It “absolutely
and Human Dynamics is a form of therapy for most
M
people.” Ranging from person
editation is often to person on genre preference,
misconstrued as an “[music] helps us recognize
intensive practice, our emotions better through
but it’s not as complicated as it the use of lyrics and beats.”
may seem. There are a variety Music has great therapeutic
of ways to practice meditation, and stress relieving benefits.
especially as a college Don’t be too intimidated to
student, that are accessible. try sound bath meditation. It
Regardless of whether you are is a simple and relaxing way of
experiencing anxiety or high reducing stress by surrounding
levels of stress, or just want yourself with sounds.
to take a break from your day, Tamara Goldsby, a research
sound bath meditation can be a psychologist studying sound
great tool for you. healing at the University of
Sound-based meditation, California San Diego, found in
an emerging sector of meditation, uses sound as a form of therapy, a controlled study that sound-based meditation increased feelings
aiming to improve stress and anxiety-related symptoms. Sound of relaxation and decreased stress for those who participated.
baths are a popular form of meditation that involve surrounding There are a lot of mental health benefits of using sound as a form
yourself with different sounds and frequencies, including gongs, of therapy, as well as many physical health benefits. Sound-based
chimes and singing bowls. These induce a deep meditative state that meditation has even been found to reduce bodily tension, blood
can help promote stress relief and release tension in the body. pressure and overall stress post-meditation.
Music as a form of meditation and therapy is on the rise, and Sound, frequency and vibration are important components
Professor Dessa Bergen-Cico in the Department of Public Health of sound-based therapy, which are often attributed to the use of
and coordinator of the addiction studies program at Falk College singing bowls and gongs. However, sound-based therapy does
has taken strong interest in this field. Bergen-Cico has studied not have to only include the individual use of instruments. There
trauma, addiction and related therapy, which have led her to explore are more accessible versions of sound bath techniques as well as
sound baths as a form of meditation-based therapy. “Sound-based streaming platforms like Spotify and YouTube. It’s important for
meditation is both spiritual and scientific,” she says. “This type of everyone to incorporate music into their meditation and relaxation
meditation has a strong theoretical basis, but it has been shown to practices, as it can have the same effect on people that a sound bath
reduce stress for many individuals.” can. Take advantage of your music library and use it to relax.
Asked how sound-based meditation can improve mental health,
For more information:
Bergen-Cico explains that “it can help people become more familiar
with their inner selves and thought patterns. Sound meditation ncbi.nlm.nih.gov/pmc/articles/PMC5871151/
helps us self-regulate our emotions better, while also redirecting our psychologytoday.com/us/blog/urban-survival/201907/the-healing-power-
attention toward our inner selves. We become better at recognizing sound-meditation
our stress.” healthline.com/health/binaural-beats
Through sound meditation, you can learn to regulate your own
stress and emotions, a key factor in maintaining positive mental
health.
Spring 2021/ page 5
healthy you
mind
CREATING OPPORTUNITIES: IT’S
ALL ABOUT COMMUNICATION
BUILDING YOUR PROFESSIONAL NETWORKS AND PORTFOLIO
Falk Career Services information you provide in an initial attempt to request a new
W
opportunity. If you say too much, relevant details might be skipped,
hen it comes to resume experiences, there is a or your message filed indefinitely away for future review. If you say
perception, often reinforced all through high school, too little, the request to connect will lack necessary context and
that there is a finite set of opportunities, all of which require your reader to reach out to you for clarification, a step that
must be listed…somewhere. In other words, it is a linear path from they may or may not take.
choosing off a menu, applying and getting. Reality, in this case, is Give thought, then, to what minimal information (no more than
both more complicated and more promising. At a recent panel, one a page) this busy professional needs to take an initial interest.
Syracuse alumna described her path from student experience to Your goal is to lay out a role or project that will serve both their
post-graduation employment like this: organization and you. Be mindful that it should minimally be time-
neutral for them, in that they will
“With the exception of the first
internship I did, each position get at least enough benefit out
I’ve held hasn’t quite existed… of your work to justify the time
During my first exercise science they will need to put in to train
class, I was introduced to an and supervise you. Certainly,
individual… He had never had they may adjust this assessment,
interns before. I said, really, but a starting point is better than
‘Just let me come help, let me expecting them to take their time
learn from you…’ and so he did to create it for you. You should
that. And then…during my last
include:
semester at Syracuse…I wrote
up a plan for a work study posi- • What you hope to gain from
tion [that] got approved… [At] the role, as framed around your
the University of Michigan, I future professional goals (even
just cold-called the director here if they are not set in stone);
and…they ended up opening an • What value you hope to provide
additional GA position… and
throughout the course of that… to the individual or organization,
I made my case for [a full-time] as framed around the skills
position and I’ve been here ever and experiences you possess
since.” that are directly relevant to the
‑Katlyn Haycock, ’11 imagined role (do not simply
(see the full panel here: rewrite the resume you will
syr.joinhandshake.com/events/713497) likely attach) and:
• Only those parts of your personal story that directly relate to the
The important point, here, is that a world of opportunities can
needs or interests of your desired employer or faculty mentor.
be created—whether research, internship, volunteer or full-time
employment—if you just make the right case for them. Of course, Once you take your shot, remember that even if the answer is
success is not guaranteed. Haycock likely received her fair share of “no,” this is still a new connection for you who knows about your
“no’s” along the way, but you will miss all of these potential growth professional interests. Keep in touch with them periodically, as
opportunities if you restrict yourself to only what is listed. you never know when conditions will change, and the answer may
How, then, can you inspire others to take a chance on you? The become a “yes.” Avoid repeated requests, but reach out to them
answer often comes down to communication, but there is more about their work or achievements, or to seek advice about an
involved than Haycock has let on. Creating a position for a student academic or professional decision you need to make. This outreach
is a leap of faith, but not one that faculty or employers will take will help keep you fresh in their mind. They may even connect you to
lightly. Ideally, you will already have a relationship formed with a similar opportunity elsewhere.
whoever you ask for a professional development opportunity Need more information about any of this or help crafting this outreach?
(network early). However, if you are reaching out to someone new, Falk Careers is here to help.
you’ll need to think carefully about what information you provide. Connect with us at falkcareers@syr.edu. If not, take some time to consider
Strangely, a central consideration to all of this is time. Most your interests, build your personal, professional message and get out there to
professionals, whether professors or managers, are short on create the opportunities you seek.
this resource. This should help to guide your selection of what
Spring 2021/ page 6
healthy you
mind
TOP 10 TIPS FOR A SUCCESSFUL
VIRTUAL INTERVIEW
Falk Career Services 5. Test everything ahead of time. Make a call on the same program
T
(Zoom, Teams, etc.) to a friend a couple of hours or days in
he sun is shining, the snow has melted (at least for now), advance so you can fix any problems. Make sure you have good
and it is once again that time of year when students of all lighting, sound and connection speed.
majors look for ways to gain experience over the summer.
Unfortunately, this spring, like last, will probably feature many
virtual interviews and meetings with prospective employers. Here,
DURING THE INTERVIEW
6. Lay out your resources. One advantage of virtual interviews is
then, are 10 quick recommendations to make sure you put your best
that you can lay out a copy of your resume, some notes about the
foot forward in a virtual setting.
employer and your list of talking points and questions. Be sure to
First, however, it is important to
avoid reading a script, as this comes
remember that experience comes
across poorly for a range of reasons.
in many forms. Internships are just
However, just knowing that all these
one way. Volunteering, leadership in
important details are easily accessible,
clubs or activities, and job shadowing
should you need them, can help boost
are all just as valuable for exploring
confidence as you speak naturally.
your interests and gaining relevant
7. Look the part. Your choice of
skills. For any of these, don’t forget
clothing will depend on the type
to network and actively reach out to
of employer you are speaking to.
possible employers, as many may be
However, as a general rule, think
open to working with you in a variety
business professional for an interview
of ways, even though they have not
(collared shirt/blouse and jacket,
formally posted these opportunities
possibly with a tie). For an informal
on a website or job board.
chat to explore opportunities,
That said, whether you are
think business casual (a collared
reaching out to inquire about
shirt or blouse). This sounds
opportunities or scheduled for an interview,
strange, but don’t forget the pants. If you need to stand for an
here are some tips to Zoom professionally:
unexpected reason, pajama pants may earn you an awkward
BEFORE THE INTERVIEW moment or two.
8. Get the right angle. Make sure your camera is about level with
1. Set the stage. Success in the interview depends a lot on attitudes
that form ahead of time. Check your social media. If the employer your eyes. It can be awkward for people to look at your ceiling
searches you online, will the you they find line up with the version (and, incidentally, up your nose). As you talk, try to make eye
you present in the interview? If not, modify your privacy settings contact with the camera rather than staring at the image of the
so that only connections can view your posts. other person (though do keep an eye out for their nonverbal cues).
2. Do your homework. Remember that you are more than a If you are naturally self-conscious, turn off the view of yourself to
collection of your skills and experiences. Employers can train skills, avoid the distraction.
so they will want to hear about whether you are a good fit with 9. Keep the spotlight on you. Avoid sharing your screen to show off
their organizational values and culture. Research the organization a resume or digital portfolio unless this work is the basis of your
before the call and make those personal/values connections in the case for employment. Technical difficulties and side tasks are likely
interview, as well. to throw you off your train of thought. Instead, let your words be
3. Practice talking about yourself. Many people are uncomfortable the focus and save time at the end to provide a link or attachment
with this, but employers need to hear it. Think ahead of time for these additional resources.
about the key skills, values and interests you want to highlight. 10. Follow up. Don’t forget to write down names and contact
What are your professional goals (note that they do not need to information for anyone you speak to. Send a note within a day
be set in stone)? With these in mind, you can practice answering or two to thank them for their time and express your continued
common interview questions on camera with Big Interview, at interest. Avoid the temptation to provide better answers for
syracuse.biginterview.com, by creating a free account with your anything that tripped you up during the call. Let the note convey
SU email address. your professionalism and interest, not a lack of confidence.
4. Choose the right space. Find a quiet location with a professional If you have questions about any of this, don’t forget that
backdrop (no beds, towels, dressers, etc.). Make sure that anyone Falk Careers is here to help. Be sure to review some additional
sharing your space knows what you will be doing, so they stay advice on our website, falk.syr.edu/careers. You can also make an
out and stay quiet. If you don’t have a reliable space, reach out to appointment to speak with us via Handshake (syr.joinhandshake.
Career Services to use one of Falk’s interview rooms or sign out a com/appointments/) or by emailing us at falkcareers@syr.edu.
private space in the library.
Spring 2021/ page 7
healthy you
mind
CAN YOU HEAR ME?
THE ART OF LISTENING
By Janet Pease
Former Head of Collections and Research Services
Syracuse University Libraries
POP QUIZ: What is the difference between hearing and listening?
ANSWER: Hearing is the physical process of perceiving sound by
the ear. Listening is an active mental process by which we attempt
to make meaning of what we hear.
A
uthor and psychotherapist Gwen Randall Young writes
that “the most important communication skill is the ability
to really listen and yet is also the most difficult.” Young
explains that although we are living in a high-tech, high-speed, high-
stress world, effective human communication remains an art, and
one that most of us are not good at.
According to research published in the Harvard Business
Review, many of us spend as much as 70 percent to 80 percent of
our waking hours in some form of communication and we spend
the bulk of it (45 percent) supposedly listening. As for the rest,
estimates are that we spend about 9 percent writing, 16 percent
reading and 30 percent speaking.
WHY WE ARE NOT
GOOD LISTENERS
One reason we are not good listeners is that while we have had
formal training on other communication skills—writing, reading and
speaking—not many of us have had much training on honing our
listening skills.
Another reason for our poor listening skills is that we can think a
lot faster than someone else can speak to us. According to researchers
at the University of Missouri Extension, we can listen to people at
a rate of between 125 and 250 words per minute, but we have the
mental capacity to understand someone speaking at 400 words per
minute. This means that we are only using about 25 percent of our FOR MORE INFORMATION
mental capacity when someone is talking to us. The other 75 percent AND MORE TIPS,
of our brain is freed up to think about other things, such as what to See “Become a Better Listener: Active Listening,” psychcentral.
have for dinner, what to wear tomorrow, etc. No wonder it’s such a com/lib/become-a-better-listener-active-listening/
challenge to pay attention when someone is talking to us.
WHAT CAN WE DO? TIPS FOR MASTERING
Even when we really try to pay attention, it is easy to get distracted EFFECTIVE LISTENING
and not just by our overactive, multitasking brain. There is also our • Face the speaker and make eye contact.
environment to contend with, background noises and the buzzing • Lean toward the speaker, smile and nod to show you are
and chirping of our mobile devices, just to name a couple. engaged.
One way to improve on this is to practice active listening, Active
• Occasionally paraphrase and summarize what you heard.
listening is about building rapport, understanding and trust. By
learning and practicing active listening, we become better listeners, • Focus on what the speaker is saying instead of planning your
not just paying attention but communicating our understanding of reply.
what is being said instead of what we think is being said or what we • Ask open questions that require more than a yes or no answer.
want to hear. • Allow for comfortable silence to give a person time to think as
So, look smarter and improve your interpersonal relationships well as talk.
by learning how to be an active listener. • Practice, practice, practice.
Spring 2021/ page 8healthy you
mind
READ THIS NOW OR
LATER: OVERCOMING
PROCRASTINATION
By Janet Pease thoughts that can come from putting off tasks, of waiting until the
Former Head of Collections and Research Services last minute and doing them poorly.
Syracuse University Libraries Procrastination can also lead to poor grades and negatively
impact job performance and hold you back from accomplishing
A
re you a part of the procrastination nation? If so, you are in personal and professional goals.
good company. According to the American Psychological
Association between 80 percent and 95 percent of college IT’S NOT TOO LATE TO CHANGE:
students procrastinate in their schoolwork. All is not lost. Procrastination doesn’t have to be a lifestyle choice,
While everyone occasionally puts something off (called but it takes persistence, practice and patience to change habits.
situation procrastination), chronic procrastinators have perpetual You can do things right now to develop good patterns of behavior
problems finishing tasks. Joseph Ferrari, one of the pioneers of that will carry forward.
modern research on procrastination, has found that as many as 20 • Try to identify what your procrastination triggers are.
percent of people may be chronic procrastinators. • Ask questions to be sure you know what to do and you understand
the task’s objective.
WHY PEOPLE PROCRASTINATE: • Eliminate distractions and interruptions. Clear your workspace,
Tim Pychyl, author of Solving the Procrastination Puzzle, shut down email alerts and stay off social media.
identified six triggers that cause procrastination: The task is boring,
frustrating, difficult, lacking personal meaning, not structured • Put deadlines on a calendar.
enough or not enjoyable. • Do the most unpleasant task first so you can cross that off your list
Debbie Rosemont, an author and certified professional of to-dos.
organizer, writes that the No. 1 cause of procrastination is • Break a big task into smaller pieces so it doesn’t seem so
perfectionism. According to Rosemont, “A perfectionist overwhelming. Small victories provide encouragement.
will put off starting something they worry they can’t • Commit to just 15 minutes and then reward yourself by
do perfectly, and they will put off finishing a task taking a short break to do something else you enjoy.
because it never seems ‘good enough.’” • Download an app for your phone to help you stay on
Other experts suggest that some track with assignments.
procrastinators wait until the last minute to do
• Remember that done is usually better than perfect
things because they think (usually incorrectly)
when you have a deadline.
that they work better under pressure and enjoy
the adrenaline rush that comes with that. For more information, look at Solving the Procrastination
Puzzle by Tim Pychyl.
EFFECTS OF
PROCRASTINATION:
Whatever the reason is for it,
procrastination has been shown
to have negative effects on both
physical and mental health.
Procrastination can lead to stress
and health problems such as
sleep issues. It can also hinder
self-esteem, due to guilt,
shame or self-critical
Spring 2021/ page 9healthy you
body
MISALIGNMENT FROM
YOUR COMPUTER
ASSIGNMENTS?
HOW PROLONGED COMPUTER USE CAN IMPACT
SKELETAL HEALTH AND WHAT TO DO ABOUT IT
By Amanda Burnes When sitting at a desk
Senior, Public Health and looking at a computer,
David B. Falk College of it’s important to keep your
Sport and Human Dynamics chin tucked, I learned from
a conversation with medical
O
ur lives are centered engineer Lee Burnes. Asked about
around technology. good computer posture, Burnes
From navigation, recommended that everyone
work, school and relaxation, keep their backs straight and
computers and related chins tucked down. He also
technologies have dictated recommended that people invest
what we do. Our dependence in standing desks, or urge their
on technology, especially employer to do so, to create a
since the beginning of the more ergonomically correct work
COVID-19 pandemic, has environment. Burnes owns one of
only increased, and our bodies these standing desks and when
are just beginning to feel the working at home prefers to use it
impact of these changes. to keep his posture straight and
Spending extended time on the his neck unbent. These types of
computer, sitting hunched over desks adjust to the user’s preferred
for hours, will have a long-term height and make it difficult to
impact on our skeletal health, slouch, promoting better posture.
but there are ways to combat Investing in smaller items like a
this today. computer stand and back pillow
How we sit at desks or for your desk chair can provide
look at our laptops can lead small improvements in posture
to poor spinal health and over time as well.
neck protrusion. According There are many ways to help
to Harvard University, our backs have three natural curves: the prevent poor posture when using technology. Being aware of the
forward curve of the neck, backward curve of the upper back and way you are sitting and how this translates to how you stand is one
the forward curve of the lower back. These curves help to keep our of the most important things you can do. Moving around frequently
weight balanced to reduce strain and pressure on our joints. Poor and taking walks between breaks, doing yoga and stretching can
posture can lead to back and joint pain, as well as other issues. also help overall physical health and posture. Even if working from
Extended use of technology is not good for our bodies in the long home will never fully go away after the pandemic, addressing back
run, as it can ruin this balance and encourage poor posture. and posture issues now will prove beneficial long term.
The COVID-19 pandemic has increased our reliance on For more information:
technology because of the shift to a virtual environment for school www.ptforhealth.com/sitting-posture-working-from-home/ www.ncbi.nlm.
and work. Many people have been working from home for over a nih.gov/pmc/articles/PMC3309315/
year at this point, spending hours looking at their computers and
www.health.harvard.edu/pain/posture-and-back-health
phones while sitting.
Spring 2021/ page 10healthy you
body
MASK UP:
WHAT TO KNOW ABOUT PROPER
MASK USE DURING THE PANDEMIC
By Alessia Martini Q: Does the material of the mask matter? It’s so easy to do, and as long as we wear them
Sophomore, Public Health A: From Larsen’s perspective, we should tightly around our face to maximize their
David B. Falk College of Sport and Human focus on a mask or a face covering as a protection, they are excellent prevention
Dynamics policy and normalize that. That being said, tools.
A
he says we should try not to scrutinize
t this point in the pandemic, it is For additional information:
the type of mask people wear. Larsen lists
hard to imagine a time where we the following combinations from most www.ongov.net/health/
weren’t wearing masks. Masks protective to less protective: N95 (with www.cdc.gov/coronavirus/2019-ncov/index.
have become a crucial tool for us to goggles for maximum protection); nylon html
continue to do things like go to the grocery sleeve and cloth mask or surgical mask on
store, attend in-person class and be around top; cloth mask and surgical mask on top;
others. But as new best practices of mask nylon sleeve or surgical mask (similar levels
wearing come out, how do you make the of protection); and finally, the cloth mask.
transition?
“Double masking” is a term that seems Q: Are there certain times where it
new. In reality, researchers have been is more important to be wearing a
studying the benefits of double masking mask?
since the pandemic began. Using two A: Assessing your level of comfort
masks has shown to be more effective in and gauging the area you are
maximizing protection against COVID-19 going to, whether it’s a crowded
and its variants. grocery store or a walk outside,
David Larsen, professor of public health is important in understanding
and researcher at Syracuse University, has risk. Larsen says a dense crowd of
focused his work recently on combatting people is the best place to double
the COVID-19 pandemic. He answered mask.
some questions. Q: How can the public make sure
Q: What is our current understanding of they are up to date on the best ways
masks? to wear a mask?
A: Masks have become a common standard A: From the beginning of the pandemic,
to help stop the spread of COVID-19 since wearing a mask has been a social policy
the early stages of this pandemic. Washing we have all adapted to. The public
our hands more, wearing a mask and social should get their information from
distancing are all a part of our new norm. sources like the Centers for Disease
Larsen says wearing masks could be the Control and Prevention and their local
single most important tool we have to health department. Larsen acknowledges
prevent the spread of the virus. the credibility of these websites and says,
Q: What is the difference between “They are much more reputable than your
wearing one mask and two? friend on Facebook.”
A: The logic is clear. The general principle is Q: What advice do you have for students
the more filtration we have of the air that we on campus regarding mask wearing?
are breathing, the safer we’ll be and the more A: Keep the masks on. It finally seems
we can protect others. Wearing a second as if there is some hope for an
mask not only helps with filtration, but also end with vaccines being
with the fit of the mask. Wearing two masks administered daily, but it’s
can also reduce entry of the pathogens still important we wear our
because it can improve the fit of the mask. masks for the time being.
Spring 2021/
healthy page 11
you | SPRING 2021 | 11healthy you
body
UNPACKING
ANTIOXIDANTS:
BE IN THE KNOW
THE IMPORTANCE OF ANTIOXIDANTS IN YOUR DIET
By Amanda Burnes Brennan is a big proponent of eating fruits and vegetables that are
Senior, Public Health “vitamin-rich,” and typically these foods provide antioxidants as
David B. Falk College of Sport and Human Dynamics well. If eating antioxidant-rich foods is not an option, using topical
skin care products containing antioxidants can provide similar
I
t is easy to resort to topical products and assume they are the only benefits.
factor that affects your skin. What we eat also has a significant What we eat directly influences the quality of our skin, so it is
impact on how our skin looks. Antioxidants, which protect cells important to consume a balanced diet of fruits and vegetables to
from oxidation, have proven benefits for our skin, especially in maintain positive skin and physical health. A poor diet can reflect
anti-aging. It’s important to consume a balanced diet of fruits and onto the appearance of your skin. In addition to eating more
vegetables and other foods high in antioxidants, because they can antioxidant-rich foods, limiting your sun and UV exposure is an easy
help reduce the damage that aging and sun exposure causes. way to prevent the oxidation of your skin cells.
The most common antioxidant-rich foods are raspberries, Doing all these things, according to Brennan, can help reduce
blueberries, dark chocolate and artichokes. Other food groups, skin damage and improve the appearance of your skin. It’s in our
such as leafy greens like kale and spinach, also provide antioxidant best interest to be aware of what we eat and its impact in our body.
benefits. Additionally, many skin care products containing vitamin Including a healthy balance of fruits and vegetables in your diet,
A, vitamin C, vitamin E, vitamin B3 and other vitamins/minerals act particularly those high in antioxidants like leafy greens and berries,
as great antioxidants for the skin, topically. The use of these foods will naturally protect your body from harmful external exposure.
and products is beneficial for skin, as they reduce free radicals that For more information:
build up from oxidation, potentially causing harm or disease. healthlinkbc.ca/healthy-eating/antioxidants
Nutrition student and teaching assistant Nicole Brennan ’21
ncbi.nlm.nih.gov/pmc/articles/PMC3583891/
encourages students to read up on antioxidants because they
“have great benefits for the skin, especially after a lot of sun healthline.com/nutrition/foods-high-in-antioxidants
exposure.”
Spring 2021/ page 12healthy you
body
NAVIGATING FOOD
CHOICES ON CAMPUS
CREATING A MINDFUL APPROACH TO
FAST-FOOD SELECTIONS
By Alessia Martini SU Dining Services offers each day’s entire menu online with a
Sophomore, Public Health breakdown of what is in each meal. Along with this, in the dining
David B. Falk College of Sport and Human Dynamics halls they have nutrient analysis codes, which you can scan with
your phone to get the nutrition information of each menu item. Tools
A
s college students, there can be pressure to eat a healthy like this are useful in understanding what makes up your food so
diet, but what does healthy really mean? While on-campus you can make mindful choices. The cafes on campus offer grab-and-
options can all be good go bites, which can also be a
in moderation, promoting healthy option.
mindfulness at fast-food “Look for protein combined
restaurants can also be with fruits and veggies such
beneficial. With our fast-paced as hummus, or string cheese
lives, choosing healthy and and crackers, and also Greek
quick fast-food options can be yogurt is great. Read labels
a challenge. and try and get 7 to 15 grams
The recent renovations to of protein so it’s filling,”
the Schine Student Center Uzcategui says.
have expanded the dining Cox runs a health social
options on campus. Most of media page that encourages
these restaurants offer healthy college students to focus on
options to grab before class, mindful eating and physical
but sometimes it isn’t clear activity. She wants to
which options are best. Student encourage students to start
health activist Nicki Cox ’22 “thinking about how food
suggests planning ahead. makes you feel.” As a student
“Knowing what you want [to whose diet is plant-based, she
order] before going into a chooses food that makes her
fast-food place” can help give body feels best. Uzcategui
you a better understanding of seconds this, adding, “Don’t
what you are putting into your be too self-critical; planning
body, especially at restaurants and mindfulness are two
where the nutrition breakdown helpful tools.” The transition
is unclear, she says. between home and college
Nutrition Professor Jane can be tough for many
Uzcategui cautions the heavy students, but there are many
use of sodium in fast food. She options to maintain healthy
agrees that looking over the eating habits on campus.
menu beforehand can promote For more information:
mindful choices. foodservices.syr.edu/
The dining services at
www.instagram.com/nickicoxfit/
Syracuse University can be
helpful in planning meals.
Spring 2021/ page 13healthy you
body
EXPLORING
MEDICAID AND ITS
IMPORTANCE TO
COLLEGE STUDENTS
By Cate Willing differently by state, mental health issues and diagnoses are not
Junior, Public Health limited to specific geographic areas. We have seen a dramatic
David B. Falk College of Sport and Human Dynamics increase this year in mental health issues because of COVID-19.
Yet, access to care, especially in the Medicaid program, has not
M
ental health and health care coverage in the United expanded to meet these emerging needs.
States is complicated and often nonsensical. Medicaid originated as an extension of federally funded
As college students, many of us may not recognize programs to assist the poor. Since its inception, Medicaid has
the disparities in health care coverage. Currently, about 30% of expanded to cover a larger number of low-income Americans.
young adults are uninsured, higher than any other group. Because Medicaid puts much emphasis on coverage for children and their
of COVID-19 and accompanying job loss, many young Americans mothers.
are now seeking Medicaid Under the Affordable
coverage. The passage of the Care Act, states were
Affordable Care Act in 2013 required to expand
was a step in addressing Medicaid to nearly all low-
health care disparities in the income residents who didn’t
United States, but we still make enough money to buy
have a ways to go. insurance. A Supreme Court
With the inception of the decision in 2012, however,
2008 Mental Health Parity left it up to individual states
and Addiction Equity Act, to decide whether they
an extension of the Mental wanted to offer expanded
Health Parity Act of 1996, Medicaid. Many states,
mental health and substance including some of the least
use disorder treatments healthy Southern states and
were legally required to others in the West, opted
meet the same level of care against it. That created life-
as medical/surgical. Despite threatening inequities across
these parity laws, mental state lines.
health care is often harder to access than traditional physical health COVID-19 has portrayed the true value of health care,
care, especially when looking at Medicaid coverage. especially preventive health care. As the pandemic lengthens,
There is great variation across states regarding the availability of new or worsening mental health conditions seem to arise,
mental health care and how it is administered and financed. Most demonstrating an emerging need for expansion in all 50 states.
mental health care in the Medicaid program operates on a waiver For college-age students, health care and health issues in the
basis. States apply for waivers from the Centers for Medicare future seem far off, but they are closer and more important than
& Medicaid Services; waivers can both expand and limit what we may think. It is important to keep up with developments in
Medicaid covers federally. Waivers demonstrate an emergent need Medicaid expansion and talk with your family about health care
for mental health care because they work to cover gaps in coverage options.
the system. For more information:
Many federal Medicaid regulations are not sufficient in treating www.cms.gov/CCIIO/Programs-and-Initiatives/Other-Insurance-
individuals with mental illness or substance use disorders, as Protections/mhpaea_factsheet#:~:text=The%20Paul%20Wellstone%20
they are primarily focused on physical health treatments and and%20Pete,favorable%20benefit%20limitations%20on%20those
subsequent surgeries. www.kff.org/medicaid/issue-brief/section-1115-medicaid-demonstration-
While mental health care’s coverage by Medicaid is constructed waivers-the-current-landscape-of-approved-and-pending-waivers/
Spring 2021/ page 14healthy you
body
THE VALUE OF THE
ORANGE FRUIT
THE BENEFITS OF INCLUDING ORANGES IN YOUR DIET
By Kinley Gaudette Heading into the fall, it will be especially crucial to take care
Sophomore, Public Health of our immune systems. Oranges are a great way to do that, since
David B. Falk College of Sport and Human Dynamics they contain so much vitamin C. Vitamin C can be damaged when
exposed to air, so eat your orange quickly after peeling it. This
H
ere at Syracuse University, we bleed Orange. Orange shouldn’t be hard, since they are generally considered to be pretty
is everywhere we look: in our stadium benches, on our tasty. Vitamin C boosts the immune system, which can really help
clothing and scattered elsewhere around campus. It is during cold and flu season.
difficult to find an event where Otto isn’t running around, or even In addition to being full of vitamins, oranges are jam-packed
scootering, but the orange is more than just a mascot. Despite the with antioxidants. Antioxidants are great for the skin and help
heavy presence of the orange in our community, we may not realize you achieve a healthy, natural glow. Antioxidants help the skin by
the value of the actual orange fruit. We know about the Syracuse reducing the effects of aging. Signs of aging are often a result of free-
Orange, and we know it signifies strength, spirit and community. radical damage, which antioxidants help stop. If you want to stay
But what does the orange mean in a day-to-day context? looking young, eat more oranges in addition to keeping up your skin
Oranges are a great source of vitamin C, which reduces risk of care routine. Sunscreen and a diet with oranges can work magic.
colon cancer. Vitamin C also supports the formation of collagen, Next time you see Otto on his scooter, it can serve as a
which strengthens the skin and bones. A single orange contains reminder to eat more oranges. Your skin will be glowing, you’ll be
more than 100% of the daily intake of vitamin C. Perhaps a good more prepared to fight off a cold, and your eyes will be healthier.
game day snack might be an orange, to cheer on the Orange! Including oranges in your diet is a sure-fire way to make sure you
Oranges are rich in carotenoid and vitamin A, which promote look and feel your game day best. Go Orange.
eye health and good vision. Integrating oranges into your diet For more information:
can really pay off when your game day tickets are way up in the
timesofindia.indiatimes.com/life-style/health-fitness/diet/why-you-should-
nosebleeds. An important tip to remember is that oranges produce eat-oranges/articleshow/4662391.cms
more juice when they are warmer, and rolling them under your
hands can also make them juicier.
So, if you’d rather get your
orange intake by
making juice or a
smoothie, keep
that in mind.
Spring 2021/ page 15healthy you
body
TAKE A HIKE
THE PHYSICAL AND MENTAL BENEFITS OF HIKING
By Janet Pease hips and lower legs. In other words, hiking is a total body workout.
Former Head of Collections and Research Services Add to this, being outside in the sunshine helps your body
Syracuse University Libraries produce vitamin D, which is important for the growth and
development of bones and teeth and improves resistance to certain
I
f someone tells you to take a hike, you might this it’s an insult. But diseases.
maybe you are getting some good advice. Research has shown
that hiking is good for your health—and not just your body. MENTAL HEALTH BENEFITS:
Hiking is beneficial to your mental health as well. It’s not all about the physical, though. Hiking has positive effects
on mental health as well.
PHYSICAL BENEFITS: According to a study from Stanford University, time spent
One of the more obvious benefits of hiking is that it burns in natural environments calms activity in the parts of the brain
calories, which is important if you are trying to lose or maintain your that are linked with anxiety and depression. According to Greg
weight. Just an hour of hiking can burn well over 500 calories. Bratman, one of the authors of the study, “There is mounting
Hiking is a great cardio workout. And if you include hills in evidence that nature experiences increase positive mood and
your route, the incline will force your heart to work even harder. decrease negative mood.”
According to Gregory Miller, former president of the American Hiking experts encourage hikers to use the buddy system to
Hiking Society, a 5 percent to 10 percent incline equals a 30 increase safety. Hiking with someone else or a group increases
percent to 40 percent increase in calories burned. your social interactions and sense of community. A partner can
The uneven terrain of a trail helps to engage the core muscles encourage, motivate and push you out of your comfort zone. There
in your torso and improves your balance and stability. According is also greater sense of accountability if you hike with someone
to Dr. Aaron Baggish, director of the Cardiovascular Performance else. It is not as easy to decide to be a couch potato for the day
Program at Massachusetts General Hospital, “You usually don’t get if someone is counting on you. And of course, there is the added
that type of lateral motion from walking on a treadmill or riding a benefit of having someone to help if you get hurt.
bike.” The next time someone tells you to take a hike, say thanks and
Besides your core, hiking can boost your bone density and build hit the trail.
strength in your glutes, quadriceps, hamstrings and muscles in your For more information, visit americanhiking.org.
Spring 2021/ page 16You can also read
