The Literal Health Benefits of Gratitude

Elder Joseph B. Wirthlin stated, "Gratitude is a mark of a noble soul and a refined character. We like to be around those who are grateful. They tend to brighten all around them. They make others feel better about themselves. They tend to be more humble, more joyful, more likable....

"If we only look around us, there are a thousand reasons for us not to be happy, and it is simplicity itself to blame our unhappiness on the things we lack in life. It doesn't take any talent at all to find them. The problem is, the more we focus on the things we don’t have, the more unhappy and more resentful we become" (Joseph B. Wirthlin, "Live in Thanksgiving Daily," Ensign, September 2001, 6).

We have learned our whole lives that we will be blessed when we express gratitude. Did you know, however, that there are literal health benefits to this habit?

Research on gratitude has shown that those who express more thanks or recognize their blessings:

• Have an increased determination
• Have an increased attention span
• Have more enthusiasm
• Have more energy
• Are more optimistic
• Are more happy (and have more positive emotions in general)
• Build stronger relationships
• Have better exercise patterns
• Have less physical ailments
• Sleep better
• Have less anxiety
• Have less depression
• Deal with adversity better

Kids who express gratitude tend to:

• Be less materialistic
• Get better grades
• Set higher goals
• Complain of fewer stomach and head aches
• Feel more satisfied with their friends, family, and school

It is also interesting to note that when we consistently look for things to be grateful for, our brain naturally starts looking for more things to be grateful for. We see blessings more often in our lives.
 
Sound familiar?
 
So, why does gratitude have such a positive effect on our overall wellness?
 
Gratitude helps people look outside themselves. They focus more on what they have than what they lack, they recognize the good that comes from other people, nature, or God, and are able to “connect to something larger than themselves as individuals.” (Or, as President Monson would say, “… to live with gratitude ever in our hearts is to touch heaven.”)
 
Here are six ways you can cultivate gratitude every day:

1. Write a thank-you note.
2. Thank someone mentally.
3. Keep a gratitude journal.
4. Count your blessings – be specific.
5. Pray.
6. Meditate.

Sources:
Beck, Melinda. "Thank You. No, Thank You." The Wall Street Journal. Dow Jones & Company, 23 Nov. 2010. Web. 21 May 2013. <http://online.wsj.com/article/SB10001424052748704243904575630541486290052.html>.

"In Praise of Gratitude." Harvard Health Publications. Harvard University, Nov. 2011. Web. 21 May 2013. <http://www.health.harvard.edu/newsletters/Harvard_Mental_Health_Letter/2011/November/in-praise-of-gratitude>.

Korb, Alex. "The Grateful Brain." Psychology Today. Sussex Publishers, LLC., 20 Nov. 2012. Web. 21 May 2013. <http://www.psychologytoday.com/blog/prefrontal-nudity/201211/the-grateful-brain>.

Multitasking Homework, Facebook, & Texting

Consider the following questions:

• Are you “working” on homework right now?
• Is your Facebook page open? How long have you been on there?
• How many times have you opened a new tab outside of your school work in the last hour?
• Is your phone within your reach? How many times have you checked for messages in the last hour? How many messages or phone calls have you sent/made?
• If you are not by your phone, have you felt anxious wondering if you’ve missed any texts or messages?

If you have answered “yes” to one or more of these questions, you are acting no differently than most other college students. On average, it takes college students only ten minutes of on-task work before switching to a new task – and many times this this “new task” involves our phones or favorite websites.

• 75% of college students check their phones for texts at least every hour.
• 35% of college students check sites like Facebook at least once every hour.
• 41% of college students feel anxious if they aren’t able to check their phone.
• 20% of college students feel anxious if they aren’t able to check their Facebook.

Most college students understand that this constant change of attention increases the length of time it takes to complete tasks and detracts from deep analytical thinking and processing. But did you know it can have a negative effect on your overall grades as well? 

Current research suggests that students who spend more time “using information and communication technologies while doing homework” have lower grades. Additionally, students who use Facebook or text during class are more likely to do worse on exams than students who don’t do either of these things. One study found that the overall GPA will drop .12 points for every 93 minutes spent above the normal 1 hour and 45 minutes spent on Facebook each day. 

Take an inventory of your own technology use. Are your multitasking efforts detracting to your overall studies or performance? What is the answer to this – to avoid multitasking all-together?

One study stated, “’The bottom line is that our students are multitasking and we cannot stop them without placing them in a boring, unmotivating environment. The trick is to develop educational models that allow for appropriate multitasking and that improve learning.’ These models include a combination of technology breaks and metacognitive skills that will teach student focus and attention, delayed gratification and knowing when multitasking is appropriate and when it may interfere with the learning process.” 

Set goals or a time limit before you check your Facebook or the score, wait before you send a text, and don’t be afraid to turn off your phone or close your additional tabs. Not only will you finish your homework sooner and comprehend your reading more, but in the end, your grades will be better too!
 

Sources:
Larry D. Rosen, L. Mark Carrier, Nancy A. Cheever, Facebook and texting made me do it: Media-induced task-switching while studying, Computers in Human Behavior, Volume 29, Issue 3, May 2013, Pages 948-958, ISSN 0747-5632, 10.1016/j.chb.2012.12.001. (http://www.sciencedirect.com/science/article/pii/S0747563212003305)

Sleeping in a Hot Apartment

It’s the middle of the night and you are wide awake. A few hours ago, you were playing outside in the sunshine, feeling grateful for the return to warm weather. Now, you are laying hot in bed, wondering if you’ll ever fall asleep, and wishing you would have spent the extra money to live in an air conditioned apartment.
 
Sleeping in a warm apartment at night is uncomfortable and disruptive of our sleep cycles. It makes it harder to fall asleep and harder to stay asleep. 

Make this summer a little more comfortable and cool by trying some of these suggestions.

THE BASICS

• Keep your windows closed during the day and open at night. Surprisingly, an open window during the day can heat up your apartment more. In the evening and through the night, keep your bedroom window open to let the cool air in. Close your windows in the morning to keep the cool air inside.
• Sleep in loose, light, cotton clothing. Avoid wearing socks!
• Use a light, cotton sheet as a covering; put away your thick blankets and don’t cover yourself with multiple layers of bedding.
• Invest in a box or standing fan. Put it directly in front of you. You may want to place a bowl of ice in front of it to cool the air even more.
• Take a cool shower or bath before bed. (The humidity from a hot shower will heat up your apartment more.) Instead of drying your hair, sleep with it wet.
• Use a frozen, damp washcloth, icepack, or spray bottle to cool down.
• Stay hydrated! Make sure you drink enough water each day.

 
OTHER IDEAS

• Run cold water over your wrists for 10 seconds.
• Soak your feet in a bucket or tub of cold water.
• Sleep with your arms and legs spread out to reduce the collection of heat.
• Wet yourself with a damp washcloth before climbing in bed.
• Spray your sheet with a little bit of water.
• Fill a warm water bottle with cold water, freeze a water bottle, freeze a rice sock and put it by your pillow.
• Place your sheet or pillowcase in a Ziploc bag and keep it in the freezer until bed.
• Think cold thoughts. Tell yourself that you are comfortable and cool!

What do you do to stay cool during the hot summer months?

Sources:
"Having Trouble Sleeping in This Heat?" Caring Right at Home. Right at Home, Inc., n.d. Web. 13 May 2013.
"How to Cool Yourself Without Air Conditioning." WikiHow. N.p., n.d. Web. 13 May 2013.
"Sleeping When It Is Blistering Hot." National Sleep Foundation. National Sleep Foundation, 2011. Web. 13 May 2013.
"Temperature and Sleep." Sleep Like the Dead. SLTD, Inc., n.d. Web. 13 May 2013.

Ten Tips to Stay Fit On-Campus

With the semester underway and homework starting to pile up, it’s easy to put exercise and physical activity at the bottom of the priority list. Here are ten suggestions from ChooseMyPlate.gov to stay fit up at school.

1. Walk or bike to class. If you live close enough to campus, avoid driving or spending money on public transportation by walking or biking to class. If you drive to campus, park your car farther away from the building to lengthen your walk.

Take advantage of the warm weather this semester. Walk or bike to the park, store, or your friend’s apartment. Take the long way home at the end of the day. Gather your friends and go for a Sunday walk.

2. Take the stairs. As tempting as the elevators and escalators are, avoid them by using the stairs. This exercise is a great habit to start and will help tone your legs at the same time!

We have plenty of opportunities to climb stairs and hike hills here on campus. It may be hard at first, but if you keep at it, getting to the Ricks will be easy in no time.

3. Join a sport. Find a sport that interests you the most and one that will keep you active during our spare time. If you played a sport in high school such as basketball or soccer, you can continue playing in college!

During the spring, there are always students playing basketball, soccer, Frisbee, or other sports at the fields on campus and the parks around town. Go join a game, enjoy the sunshine, and make some new friends.

4. Join an intramural team. Another fun way to remain active is by joining an intramural team. Most universities offer classic sports such as basketball or baseball. But some campuses also offer activities such as ultimate Frisbee and bowling.

You can participate in Recreation or Competitive sports year-round on campus. All levels of experience are invited to participate. Create your own team or join one. Check out what’s available this semester by going to the Sports Activities website. http://beta.byui.edu/activities/sports

5. Hit the gym. Visit your school’s gym or recreation center. Go for a run on an indoor track or grab basketball and shoot some hoops. Try to vary your routine each time to avoid boredom.

Utilize the indoor track and courts at the BYU-Idaho Center and the exercise equipment in the Hart Building. The Fitness Center at the Hart is open from 5 AM to 11:30 PM Monday through Saturday. You can also check out equipment like basketballs and racquets in the Equipment room. Make sure you wear your approved BYU-I work out clothing (http://beta.byui.edu/activities/resources/exercise-facilities-and-play-fields/hart-building/swimming-and-exercise-clothing-rules ). 

6. Be active with friends. Go for a walk, hike, or bike ride with friends to catch up and have fun!

Go hike R Mountain, train for a race with your friends, or bike around town!

7. Take a fitness class. Most universities offer a wide range of fitness classes for little or no charge. Find a schedule online and choose a class that you enjoy such as yoga, spinning, kickboxing, or aerobics.

BYU-Idaho offers free fitness classes to its students and employees. Classes include yoga, zumba, cycling, water aerobics, abs that rock, and sculpting step. Most classes are offered multiple times during the week at multiple times in the evening. Class times are listed on the BYU-Idaho Calendar and schedules are available in the Fitness Center.

8. Fitness for credit. Elective classes such as swimming are a great way to remain active while also earning school credit. Not only are these classes fun, but they offer you a scheduled workout once or twice a week. Sign up with friends or try out a new class that strikes your interest.

Check out the school course catalog to see what classes are offered!

9. Sign up for an adventure trip. Many universities also offer adventure trips, such as hiking and whitewater rafting, to their students at a discounted price. Check out your university’s recreation Web site for a list of upcoming events, and sign up for an active trip.

During the spring, participate in Outdoor Activities. You can sign up for rock climbing, star gazing, rafting and biking trips, backpacking, and much more. Check out the school calendar and their website to see what’s coming up! http://www.byui.edu/activities/outdoor

You can also create your own adventure by renting equipment from the Outdoor Resource Center (ORC) located at the stadium. You can rent bikes, hiking/camping equipment, and any other gear for your expeditions. Check out their rental guides at their website. http://www.byui.edu/orc

10. Balance calories. What you eat is just as important as how active you are. Keep track of how much you eat and your daily physical activity to help you to maintain a healthy weight. Use the free SuperTracker online application to track your fitness goals: www.SuperTracker.usda.gov.

Eat your fruits and vegetables, drink lots of water, eat whole grains, and limit your fats, added sugar, and sodium!

Skin Protection in the Summer Sun

No matter what time of year, it is important that we take special precautions to protect our skin from the harmful UV rays of the sun. Our skin can be exposed to UV rays when it’s sunny or cloudy and we can even get a sunburn from rays that are reflected off of snow! (UV rays are also reflected off of surfaces like water, sand, and cement.)

With the weather getting warmer and summer just around the corner, we’ll be spending more and more time outside. Depending on how strong the UV rays are, it can take anywhere from ten minutes to an hour to develop a sunburn.

Here are some easy ways to protect your skin while you’re having fun in the sun:

Sunscreen. Apply sunscreen to all exposed areas of your skin before you go outside. Ask for help to apply to hard to reach areas and don’t forget to get your head – including your ears, neck, scalp, and face. Choose an SPF protection level of at least 15; but remember, the higher the better! It is also important to reapply! Sunscreen doesn’t last forever and should be reapplied every few hours or after swimming or excessive sweating.


Sunglasses. Sunglasses play a significant role in protecting our eyes and the skin around them as well as reduce the risk of cataracts. Look for sunglasses that shield both UVA and UVB rays (most pairs in the United States should meet this standard).

Hats. The best type of hat to wear in the sun will have a full brim that shades your neck, face, and ears. Although any hat is better than none, straw hats and baseball caps may not block all the sun and give you full coverage.

Clothing. The best type of clothing to wear in the sun is a loose long-sleeved t-shirt and long pants. Darker colors also provide more protection than light. This may not be practical depending on the sport or activity you are doing, so protect yourself the best you can.

Shade. Seek the shade when possible by using an umbrella, sitting under a tree, or going to a shelter at the park.

For the best protection, incorporate each of these practices into your summer routine! Although implementing just one suggestion will provide some protection, combined they will keep your skin healthy, sunburn-free, and able to enjoy the sun all summer long.

Sources:"How Fast Can You Sunburn?" Sun Safety Alliance. N.p., n.d. Web. 29 Apr. 2013. <http://www.sunsafetyalliance.org/sunburn.html>.

"Prevention - Skin Cancer." CDC. Centers for Disease Control and Prevention, 23 Apr. 2013. Web. 29 Apr. 2013. <http://www.cdc.gov/cancer/skin/basic_info/prevention.htm>.