Nutrition and the Health of Young People

Healthy Eating according to the site

Proper nutrition promotes the optimal growth and development of children.1
Healthy eating helps prevent high cholesterol and high blood pressure and helps reduce the risk of developing chronic diseases such as cardiovascular disease, cancer, and diabetes.1
Healthy eating helps reduce one’s risk for developing obesity, osteoporosis, iron deficiency, and dental caries (cavities).1,2
Healthy eating is associated with reduced risk for many diseases, including several of the leading causes of death: heart disease, cancer, stroke, and diabetes.1
Healthy eating in childhood and adolescence is important for proper growth and development and can prevent health problems such as obesity, dental caries, iron deficiency, and osteoporosis.1,2
The Dietary Guidelines for Americans recommend a diet rich in fruits and vegetables, whole grains, and fat-free and low-fat dairy products for persons aged 2 years and older. The guidelines also recommend that children, adolescents, and adults limit intake of solid fats (major sources of saturated and trans fatty acids), cholesterol, sodium, added sugars, and refined grains.3 Unfortunately, most young people are not following the recommendations set forth in the Dietary Guidelines for Americans.3-7
Schools are in a unique position to promote healthy eating and help ensure appropriate food and nutrient intake among students. Schools provide students with opportunities to consume an array of foods and beverages throughout the school day and enable students to learn about and practice healthy eating behaviors. For example, as a healthy alternative to sugar-sweetened beverages, schools can provide students access to safe, free drinking water.
Schools should ensure that only nutritious and appealing foods and beverages are provided in school cafeterias, vending machines, snack bars, school stores, and other venues that offer food and beverages to students. In addition, nutrition education should be part of a […]

By |December 17th, 2014|Nutrition|0 Comments

Taking Care of Yourself & Your Brain

Note: The information in this module is not intended to be a substitute for medical or mental health treatment.

In addition to the professional treatment you receive for your mental health disorder (which may include medication and/or psychotherapy), the healthy living habits you develop and practice are equally important parts of managing your illness. Your lifestyle (including your eating habits, exercise patterns, sleep, recreational activities, social relationships and more) can have a significant impact on how you feel and function, and how well your mind and body respond to your mental health treatment plan.

Using this weekly motivator tool can help remind you to take care of yourself and follow through on your
self-care goals.
To get a picture of how all of your self-care activities are working together to help manage your illness, try this all-in-one tracking tool.

Taking steps to develop a healthier lifestyle can pay enormous dividends by reducing stress and improving your physical health, both of which can improve your mental health as well. Students with mental health disorders are at a higher risk for some unhealthy behaviors. You may find it challenging to make healthy choices and manage your stress effectively while in college. This section of the website will help you find ways to take care of your health, which can help you to feel better and prevent or manage your mental health symptoms.

Click on one of the key components of self-care to find information, resources, exercises, and worksheets designed specifically for you.
Managing Stress
Learn ways to reduce your academic stress and help manage your mental health symptoms by improving self-care skills such as time and stress management.

Relaxation Techniques
Research has shown that relaxation techniques are an effective way to reduce not only stress […]

Self-Care Exercises & Activities

Self-care doesn’t just involve making a plan, it also requires implementing it! You may know exactly where to start, or you may not be sure. If you’re not sure, print out and complete the Self-Care Assessment and/or the Balance in Dimensions of Self Care pie chart to determine which areas of your self-care may need more attention.

Once you have identified the domains of self-care that you would like to put more emphasis on, you can start taking steps to make it so. The resources on this page, along with the other materials in the Student Self-Care webpages, will give you tools to begin taking action to enhance your well-being now and in the future across the domains that are important to you: body, mind, emotions, spirit, relationships, and work/school.

The activities and exercises listed below are aimed at maintaining your physical health, decreasing stress, increasing relaxation and equanimity, and managing some challenging emotional situations (including work situations). We also suggest that you read the Developing Your Support System webpage for information on nurturing your relationships and enhancing your social support network, and peruse the Inspirational Materials and Self-Care Readings webpages (and the UBLearns “Self-Care for Social Workers” website) for resources you can use to enhance your spiritual, emotional, and intellectual well-being.

The sections below are divided by topic, though there is overlap among them. Read the link headings and then click on the materials you wish to review and use.

Healthy Eating. One important way to maintain and enhance your physical health is through healthy eating. The USDA’s Center for Nutrition Policy and Promotion has prepared materials based on the most current research to help you evaluate and improve your food choices. Check out what they recommend […]

By |December 17th, 2014|Self Care|0 Comments

Adult Day Care

Basic facts about this important source of respite care.

Normally, adult day care is used to relieve the caregiver or his or her duties for the day while ensuring that the care recipient will still receive the proper care in a safe, friendly environment. These centers usually operate during normal business hours five days a week, and some centers also offer additional services during evenings and weekends. Currently, there are more than 4,000 of these programs operating in the United States.

In general, there are three main types of adult day care centers: those that focus primarily on social interaction, those that provide medical care, and those dedicated to Alzheimer’s care. Many of these facilities are affiliated with other organizations, including home care agencies, skilled nursing facilities, medical centers, or other senior service providers. The average participant in this type of program is a 76-year-old female who lives with a spouse, adult children, or other family or friends. About 50 percent of these individuals have some form of cognitive impairment and more than half require assistance with at least two daily living activities.

Regulation of adult day care centers is at the discretion of each state, although the National Adult Day Services Association (NADSA) offers some overall guidelines in its Standards and Guidelines for Adult Day Care. The staff usually consists of a social worker, an activity director, and an activity aide, who often is a certified nursing aide (CNA). Many adult day care centers also rely on volunteers to run various activities.

Benefits & Services

While adult day care can be a great resource for caregivers, many refuse to consider this option. Some worry that their loved ones will resent participating in such a program, while others feel […]

By |December 17th, 2014|Adult Care|0 Comments

Stress Amongst Child Care Providers

The Child Care Worker and Occupational Stress
by Sharalee Whitehead
When discussing child care, the focus is primarily on the welfare of the child. Although the well-being of the child care workers has long been generally and implicitly addressed in training and supervision, only recently has there been an effort to identify the problems confronting child care workers and to reflect their consequences.

The concept of occupational or job stress has only really developed over the last twenty years. Occupational stress refers here to workers’ ‘physiological and psychological responses to situations perceived as potentially disruptive’ and which may be either desirable or undesirable. Going on vacation or being promoted may cause a positive kind of stress, of heightened awareness and sense of challenge. However, the emphasis in this paper will be on negative stress, which arises from those situations perceived as undesirable, painful and threatening to the ability of the worker to cope effectively.

“The ‘burn-out syndrome’ is an extreme response to occupational pressure. It has been described as primarily an experience of exhaustion resulting from excessive demands on the worker’s energy and resources accompanied by a dehumanisation of the caring process. The ‘burn-out syndrome’ appears to be widespread among human service workers whose work require intense interpersonal involvement.”

Recent years have seen great strides in the professionalisation of the child care worker with a corresponding advance in the quality of care for the child. Accompanying this advance has been the need for training and support systems. A well-known problem is the retention of workers and the quality of long-term care. Part of this is due to poor selection procedures. But a significant cause is the exhaustion experienced by workers. As a result there […]

Breathing Techniques

Self-care breath increases inner energy and strength
boosts the immune system, and cleanses the body.
1. Sit comfortably in a meditation posture.
2. Open the mouth and form a circle that is tight and
precise—a boar’s mouth.
3. Place the hands crossed over the Heart Center, right
over left.
4. Close your eyes and sense the area under your palms.
5. Breathe a steady, powerful Cannon Breath through the
mouth. Let your mind focus on the mouth ring and shape
the breath into a ring. Continue 5 minutes.
6. To end: Inhale and hold the breath. Relax the mouth.
Mentally repeat: “I am beautiful, I am innocent, I am
innocent, I am beautiful.” Exhale through the nose.


Do this a total of five times. Then relax.

Dealing with Depression

Depression drains your energy, hope, and drive, making it difficult to do what you need to feel better. But while overcoming depression isn’t quick or easy, it’s far from impossible. You can’t beat it through sheer willpower, but you do have some control—even if your depression is severe and stubbornly persistent. The key is to start small and build from there. Feeling better takes time, but you can get there if you make positive choices for yourself each day.
The road to depression recovery
Recovering from depression requires action, but taking action when you’re depressed is hard. In fact, just thinking about the things you should do to feel better, like going for a walk or spending time with friends, can be exhausting.

It’s the Catch-22 of depression recovery: The things that help the most are the things that are the most difficult to do. There’s a difference, however, between something that’s difficult and something that’s impossible.
Start small and stay focused
The key to depression recovery is to start with a few small goals and slowly build from there.Draw upon whatever resources you have. You may not have much energy, but you probably have enough to take a short walk around the block or pick up the phone to call a loved one.

Take things one day at a time and reward yourself for each accomplishment. The steps may seem small, but they’ll quickly add up. And for all the energy you put into your depression recovery, you’ll get back much more in return.
Depression self-help tip 1: Cultivate supportive relationships
Getting the support you need plays a big role in lifting the fog of depression and keeping it away. On your own, it can be difficult to maintain perspective and […]