May 6 is No Diet Day—a movement that encourages us to challenge harmful diet culture and celebrate body diversity, self-acceptance, and healthy habits that go beyond restrictive eating.

Originally founded in 1992 by British feminist Mary Evans Young, No Diet Day was created in response to the rise of dieting fads and the damaging impact of body shaming. The day serves as a reminder that your body is never the problem—diet culture is.

The Problems with Diet Culture

Diet culture is the belief that thinness equals health, that certain foods are “good” or “bad,” and that controlling your body size is a moral obligation. It’s behind the messaging that equates willpower with wellness and encourages disordered eating behaviors under the guise of “lifestyle changes.”

This culture is all around us—on social media, in casual conversations, and even in health spaces, making it easy to feel pressured to change your body and adopt negative attitudes towards food.

Diet culture thrives in environments where people are striving to fit in, find control, or feel "enough." But the pressure to diet or look a certain way often leads to:

• Disordered eating habits or full-blown eating disorders

• Negative body image and low self-esteem

• Stress around food choices and exercise routines

Challenging Diet Culture

To challenge the pervasiveness of diet culture in our society, we have to make some conscious choices to create a healthier relationship with food, exercise and our bodies. 

1. Challenge the food guilt.
All foods fit. Instead of labelling foods as “clean” or “junk,” try seeing food as nourishment, pleasure, and fuel. One meal or snack won’t make or break your health.

2. Move your body for joy, not punishment.
Exercise doesn’t need to be intense or calculated to count. Go for a walk, stretch between study sessions, dance around your room—whatever helps you feel good and grounded.

3. Curate your feed.
Unfollow accounts that promote unrealistic body ideals or make you feel like you need to “fix” yourself. Follow creators, activists, and professionals who encourage body acceptance and holistic well-being.

4. Listen to your body.
Practice intuitive eating—checking in with hunger and fullness cues, honouring cravings, and noticing how food makes you feel physically and emotionally.

5. Seek support.
If food and body image are taking up a lot of space in your mind, it’s okay to reach out. Counsellors and healthcare providers can help you navigate this with compassion.

You deserve to eat, move, and live in ways that support your well-being, not ways that shrink you down. On No Diet Day, and every day, you are allowed to take up space, nourish your body, and define health on your own terms.

-Lindsey Wachter, R.Kin, Health Promoter at Student Health and Wellness

As we celebrate Earth Day, it’s important to acknowledge that climate change can bring up feelings of anxiety, helplessness, and uncertainty. Climate anxiety is a real and valid emotional response to the environmental challenges we face. However, there are ways to manage these feelings and take meaningful action. Here are some strategies to help you cope while staying engaged in the fight for a sustainable future.

1. Get Out and Enjoy Nature

Spending time in nature can be a powerful way to ease anxiety and reconnect with the environment. Whether it’s a walk through a forest, a hike along a trail, or simply sitting by a lake, immersing yourself in nature can remind you why it’s worth protecting. Engaging with the natural world can provide a sense of peace and reinforce your connection to the planet.

2. Stop Doomscrolling

While staying informed is important, constantly consuming negative news about climate change can contribute to feelings of despair. If you find yourself overwhelmed by social media or the news, take a break. Set boundaries on how much time you spend consuming climate-related content, and be mindful of how it affects your mental health. A short digital detox can help bring balance to your outlook.

3. Seek Out Positive News

Although there is still much to do in the fight against climate change, many positive stories highlight progress being made around the world. Websites like Good News Network and Reasons to Be Cheerful share inspiring stories about sustainability efforts, scientific breakthroughs, and community-led environmental initiatives. Focusing on these stories can help cultivate hope and motivation.

4. Get Involved

Taking action can help counter feelings of helplessness. Look for local environmental organizations, volunteer with sustainability groups, or participate in climate protests. Joining like-minded individuals can provide a sense of community and purpose. The Office of Sustainability is hosting campus clean up days on May 13 & 14 in Thunder Bay and Student Health and Wellness and the Orillia Engagement Committee is hosting a Spring Clean up on April 23. Check out what sustainability opportunities there are at Lakehead.

5. Do What You Can

Small, everyday actions contribute to a larger impact. Reduce your plastic use, be mindful of your carbon footprint when travelling, eat more plant-based meals, and support sustainable brands. While individual actions alone won’t solve the climate crisis, they can empower you with a sense of control and encourage broader systemic change when collectively embraced.

Finding Balance and Moving Forward

Climate anxiety is a natural response to a global issue, but it doesn’t have to be paralyzing. By balancing awareness with action, setting boundaries on information consumption, and engaging in positive change, you can navigate these feelings while contributing to a healthier planet.

This Earth Day, take a deep breath, appreciate the world around you, and remember that every action, no matter how small, makes a difference. 

Feeling Overwhelmed or Frustrated During Exams? You’re Not Alone.

We’ve all been there—those moments during exams when frustration, stress, and overwhelm hit hard. It’s common to turn to venting as a way to release those intense feelings. But did you know that venting may not actually be the best way to calm down?

A study published in Clinical Psychology Review found that while venting might offer temporary relief, it’s not the most effective way to reduce anger. So, what can you do instead?

Here are some strategies that may help you manage stress and frustration during this exam period:

1. Meditate
Meditation is a great way to calm the mind. Check out the SHW event schedule for guided meditation sessions with counsellor Holly Maki (Thunder Bay Campus) or you can start with guided sessions using free apps like Insight Timer, or just find a quiet moment to center yourself during study breaks.

3. Get Moving
Exercise is one of the best ways to reduce stress and improve your mood. It doesn’t have to be time-intensive—even just a quick 10-minute burst of exercise, like a walk or a few bodyweight exercises, can help release tension and improve focus.

4. Try Breathing Exercises
Breathing exercises are a quick and effective way to calm your body and mind. Try techniques like box breathing or the 4-7-8 method to reduce stress anytime, anywhere.

5. Engage in Progressive Muscle Relaxation
This technique helps release tension in your body by tensing and relaxing muscle groups. Start from your feet and work your way up, focusing on one area at a time to relieve stress.

You don’t have to navigate the stress of exams alone, check in with the WellU Key to see all the supports and services available to you as a Lakehead student. Take care of yourself—remember, your well-being matters, even in the busiest times.

-Lindsey Wachter, R. Kin, Health Promoter

Graduating from university is an exciting milestone, but it might also feel daunting to be leaving university. As you transition into the next phase of life, whether it’s starting a job, continuing your education, or taking time to explore new opportunities, it’s important to establish and maintain routines that support your overall well-being. Here are some key strategies to help you navigate this transition smoothly and with confidence:

1. Create Structure in Your Life

Without the structured schedule of classes, assignments, and campus activities, it’s easy to feel unmoored. Try to:

• Go to bed and wake up at the same time each day.
• Plan your meals and eat at regular intervals to support both physical and mental health.
• Set a daily or weekly schedule to keep you motivated and on track- this can include time for resume writing, job searching, socializing and exercising. 

2. Making a Plan

Change often brings uncertainty, which can trigger stress and anxiety. While it’s impossible to predict the future, you can take proactive steps to feel more in control:

• Outline your next six months before graduation if possible. Whether it’s travel, an internship, a job search, or further education, having a general direction can ease stress.

• Research job opportunities, graduate programs, or volunteer experiences that align with your interests.

• Find a mentor or connect with alumni who have successfully navigated this transition.

• Set realistic expectations. Your first job may not be your dream job, but it can be a valuable stepping stone.

• Stick to a budget to avoid financial stress.

3. Practicing Self-Care

Major life transitions can be overwhelming, so self-care should remain a priority:

• Choose one daily activity that supports your well-being, such as exercise, meditation, or journaling.

• Seek support from friends, family, or professionals when needed.

• Take breaks and allow your mind to rest—whether through short naps, creative activities, or mindfulness exercises.

• Keep a gratitude journal and write down three things you’re thankful for each day.

Embracing Change as an Opportunity

Change can feel daunting, but it also opens the door to new experiences and personal growth. By creating structure, making a plan, and practicing self-care, you can navigate this transition with confidence. Remember, you don’t have to have everything figured out right away—trust yourself, take it one step at a time, and embrace the adventure ahead.

Congratulations, graduates! Your next chapter is full of possibilities.

As exams and project deadlines approach, some students may consider using prescription stimulants—often called "study drugs"—without a prescription or in ways not intended by a doctor. If you're thinking about this, here are some important things to know.

Study drugs refer to prescription stimulants, such as Adderall and Ritalin, that are taken without a prescription or not as directed to boost focus, energy, or endurance. However, research indicates that these substances do not improve academic performance for those without a medical diagnosis requiring them.

Potential Risks and Side Effects

Despite the belief that stimulants may enhance focus, they come with risks, including:

• Accidental overdose, especially from counterfeit pills containing unknown substances

• Increased anxiety or other mental health effects

• Physical discomfort, such as nausea or digestive problems

• Higher risk of seizures or heart-related issues if taken without medical supervision

• Irritability and mood swings

• Sleep disturbances leading to fatigue

• Difficulty maintaining focus on important tasks

• Potential for dependence or addiction

Note: Even prescribed stimulants can cause side effects. If you have concerns about medication you are currently taking, consult your healthcare provider.

Alternatives to Study Drugs

While study drugs may seem like a shortcut to better concentration, they do not directly enhance learning or test-taking skills. Instead, try these evidence-based strategies:

• Plan study sessions: Schedule study times when you are most alert, whether in the morning or at night.

• Prioritize subjects: Start with the most challenging material and revisit difficult topics as needed.

• Minimize distractions: Use ‘Do Not Disturb’ mode on your phone, or let friends know you’ll be unavailable while studying.

• Get enough sleep: Aim for at least seven hours per night to support memory, concentration, and mood.

• Break tasks into small steps: Begin assignments with an outline or break study material into manageable sections.

• Create a study-friendly environment: Gather supplies, set up a quiet space, and prepare snacks and water.

• Maintain energy levels: Regular meals and hydration can improve focus and productivity.

• Make use of campus supports: Visit the Academic Support Zone.

Reducing Potential Risks

Using any prescription medication without a doctor’s guidance can be dangerous. Combining stimulants with depressants like alcohol, Xanax, or opioids can increase the risk of overdose.

If you choose to use substances, consider these harm reduction strategies:

• Never assume a pill from an unofficial source is safe—many counterfeit pills contain fentanyl or other harmful substances.

• Be aware that fentanyl test strips are not foolproof; contamination may still be present.

• If using stimulants without a prescription, start with small doses and proceed with caution.

• Keep naloxone (a medication that can temporarily reverse opioid overdoses) available and learn how to use it.

• Avoid using substances alone—ensure someone nearby knows how to respond in an emergency.

• Schedule time for rest and recovery, as sleep is crucial for academic success.

If you need support to help change your substance use patterns, ConnexOntario makes it easy to search substance use supports treatment services in Ontario.

By prioritizing healthier study habits and making informed choices, students can set themselves up for academic success while avoiding unnecessary risks. If you are feeling overwhelmed- don't hesitate to reach out to Student Health and Wellness.

Throwing a party is a great way to celebrate the end of the semester, a big milestone, or just enjoy time with friends. But a great host doesn’t just think about fun—they also think about safety! Here are some key tips to help you host a fun, responsible, and stress-free gathering.

Before the Party

• Know the Rules – Check your lease and local bylaws to ensure you’re not violating any rules that could get you in trouble. Some leases have strict policies about gatherings, and noise complaints can bring fines or police visits.
• Give Neighbours a Heads-Up – Let your neighbours know when you're hosting and provide them with a way to contact you if things get too loud. This can prevent complaints and keep things friendly.
• Set a Start & End Time – This helps manage expectations and ensures things don’t get out of hand too late into the night.
• Plan for All Guests – Offer snacks and non-alcoholic drinks so everyone has options. A party isn’t just about alcohol—having food and hydration can help keep things balanced.
• Safe Drinks Only – Have guests bring their own beverages and stick to closed containers. Avoid large communal drinks like jungle juice, which can be tampered with or encourage excessive drinking.
• Include Non-Alcohol Activities – Dancing, yard games, board games, and music can make the night fun for everyone, whether or not they’re drinking.

During the Party

• Keep Your Doors Locked – This helps prevent uninvited guests from showing up and keeps the party under control.
• Stay Alert – As the host, you’re responsible for the safety of your guests. Keep an eye out for potential issues, including: 
  • Guests who seem uncomfortable or are being pressured into something they don’t want to do.
  • Any conflicts or fights—if one breaks out, don’t hesitate to call the police.
  • Anyone who may have had too much to drink or consumed other substances.
Know the Signs of Alcohol or Drug Overdose:
• Shallow, slow, or irregular breathing
• Passed out or unresponsive
• Blue/gray fingernails or lips
• Small pupils
• Choking or gurgling sounds
• If you suspect an overdose, call 911 immediately.
• What to Do:
  • Keep the person in a safe place.
  • Place them on their side in the recovery position to prevent choking.
  • Never leave them alone.

After the Party

• Ensure Safe Rides Home – Help guests arrange a safe, sober way home. No one should drive under the influence.
• Know the Law – There is zero tolerance for drivers under 21 consuming alcohol. There is also no legal amount of cannabis that can be consumed before driving.
• Clean Up – Be a responsible host by tidying up both your property and the surrounding area. This helps maintain good relationships with your neighbours and keeps the community safe.

Final Thoughts

A great party isn’t just about the fun—it’s about making sure everyone stays safe and has a good time. By planning ahead and staying aware during your event, you can host a night to remember (for the right reasons!).

If you want to check in with your alcohol use- check out knowalcohol.ca. 

As International Women’s Day quickly approaches on March 8th, it is important to remember the large impact that women all over the world continue to have on society. We at Student Health and Wellness want to focus particularly on the ways in which women’s health is often put on the back burner when it comes to addressing serious health issues. Some of the most overlooked topics of women’s health include: 

Reproductive and Sexual Health

Access to reproductive and sexual health services, particularly for women, is often not as accessible as it should be. Women’s reproductive needs such as contraception, menstrual symptoms, prenatal and postnatal services, and screening services are an essential part of ensuring the livelihood of women in society. These services are often viewed as non-important in many countries, leading to women facing health challenges, both mentally and physically. 

Mental and Physical Health

Mental health plays a large role in the lives of women and people in general. However, women’s mental health issues are often overlooked and associated with it being “that time of the month.” Physical health is intertwined with one’s mental health as without having good physical health, our mental health declines and vice versa. By addressing the physical and mental needs of women and actually listening to their needs, rather than simply ignoring them, women can lead healthier and happier lives. 

Body Image

As university students, body image is often an overwhelming thought for everyone. How we perceive ourselves is often very different than how others see us. With society constantly pushing unrealistic beauty standards on women, it is difficult to accept ourselves as we are without the fear and judgment by ourselves and other people. It is important to remember that everyone’s body is different, strong, unique, and beautiful. By promoting body positivity such as consuming media with different representations, it encourages self-acceptance and can reduce the risk of other mental health struggles. 

Student Health and Wellness has many supports available to all students who may be struggling in any of the aspects mentioned above. For more information on the supports accessible to you as a Lakehead student, visit https://www.lakeheadu.ca/students/wellness-recreation/student-health-and-wellness/about

- Makayla Foster, Peer Wellness Educator Lead

March is Nutrition Month, and Student Health and Wellness will be sharing information on our social media accounts and hosting events on how food supports your well-being and how you can get the nutrition you need on a student budget and schedule. As we wade into these topics, we wanted to acknowledge that making informed food choices isn't always as straightforward as it should be. The vast amount of nutrition information available—especially in the media and on social media—can make it difficult to separate fact from fiction. Sensationalized headlines, conflicting advice, and viral food trends often contribute to confusion rather than clarity and so we wanted to offer some guidance on how to navigate nutrition month (this month and every month!).

Be Critical of Sensationalized Headlines

We’ve all seen them: “This New Superfood Will Change Your Life!” or “Can Tomatoes Prevent Cancer?!” These kinds of headlines are designed to grab attention but rarely tell the full story. Nutrition science is complex, and single studies are often oversimplified in the media. A food that is demonized one day might be praised the next (poor eggs have been through the wringer), leaving many people unsure of what to believe. It’s important to approach nutrition information with curiosity and critical thinking, looking beyond the headline to understand the full context.  Look for credible sources, such as registered dietitians or peer-reviewed research before re-vamping your grocery list. 

Moving Away from “Good” and “Bad” Labels

Another common trap in nutrition conversations is assigning moral value to food—labelling it as “good” or “bad.” This mindset can lead to guilt and anxiety around eating, rather than fostering a balanced and sustainable relationship with food. Instead of viewing food choices in extremes, consider a more flexible approach that acknowledges balance, moderation, and personal preferences. All foods can have a place in a well-rounded diet, and enjoying what you eat is just as important as meeting nutritional needs.

Being kind to yourself

Nutrition isn’t about perfection. It’s about finding what works for you and making choices that support your well-being. University students, in particular, face unique challenges when it comes to food—tight budgets, limited time, and varying levels of cooking skills can make balanced eating feel overwhelming. Building skills, experimenting with affordable meals, and giving yourself grace along the way are all part of the process.

By shifting the conversation away from extremes and toward a more nuanced understanding of food, we can build healthier and more positive relationships with what we eat. Let’s use this month as an opportunity to learn more about nutrition—without the noise of misleading headlines and rigid food rules.

 -Lindsey Wachter, Health Promoter, R.Kin

Late January often feels like the toughest part of winter. The excitement of the holidays is a distant memory, and spring still seems far away. But there are simple ways to make the season a little brighter and more manageable. Here are a few quick tips to help you get through the cold and dark months ahead:

1. Embrace the Light

Waking up in the dark, only to be in it again by 4 pm is grim. Try to get outside when you can and make the most of natural light by opening your blinds during the day and sitting near windows when possible. If daylight is scarce, consider investing in a light therapy lamp to boost your mood and energy levels.

2. Connect with winter nature

Look outside your window or step outside for a moment, and think: ‘What looks nice in the winter?’” It could be the snow-covered pine trees, the frost pattern on a window, or the way light bounces off the snow. This changes our mindset because attention is a muscle and if we get used to opening the curtains every morning and noticing what we don’t like, that becomes our default, but we can rewrite some of those scripts in our heads

3. Stay Active

People who sustain exercise during winter are more strongly motivated by enjoyment, challenge, competition and social affiliation. Campus Rec (TB and OR) has some great intramural options that can fuel those competitive juices and group classes that can keep you moving with friends. If you are looking for a challenge, try signing up for an event in the spring (like a 10k) or trying something new like nordic skiing or snowshoeing

4. Keep a Routine

Winter can make it tempting to hibernate, but sticking to a regular schedule for meals, sleep, and activities can help you maintain energy and mental clarity. Habits can be strengthened by providing cues – this could include leaving your workout bag by the front door, setting an alarm for nightly downtime, etc. 

5. Find Small Joys

Plan activities that bring you joy, whether it’s sipping a hot drink, binge-watching your favourite series, or cooking a comforting meal. Having things to look forward to can help the days feel less dreary.

6. Stay Connected

Don’t isolate yourself—even if it’s tempting to curl up alone. Reach out to friends, schedule calls and video chats with long distance friends and family or join campus events to keep a sense of community alive.

7. Nourish Your Body

Fuel yourself with warm, nutrient-rich foods like soups, stews, and roasted vegetables. Staying hydrated is just as important in winter, so keep your water bottle handy.

Winter can be challenging, but small adjustments can make a big difference. Take care of yourself, and don’t forget—spring is just around the corner!

-Lindsey Wachter, R. Kin, Health Promoter

Mental health is an important topic of discussion, especially during this time of year as we return to a stressful time of classes, deadlines, balancing life’s expectations, and returning to a regular routine. Student Health and Wellness is excited to be running our annual Thrive Week from January 20th - January 24th, 2025 filled with lots of fun activities, food, and resources to help you path to positive mental well-being and resilience.

Why should you attend Thrive Week events next week? Here are some of the (many) reasons you should attend!

1. Take Care of Your Mental Health

We know the beginning of the semester can be a very busy time and can affect how you both recognize and take care of your mental health. Student Health and Wellness will be around campus with fun activities and resources to give you directly to help you take care of yourself while attending classes. These drop in activities will allow you to explore your mental health options on campus before or after you run to your classes for the day. 

2. Connect with others

Thrive week isn’t just about taking care of yourself, but it is also about showing kindness and building connections with your friends, campus, and overall community. By showing up to our upcoming events such as our Pause for Positivity, Friendzy, or a crafternoon, you are making a difference in the way you participate in campus life and interact with staff and peers. 

3. Dogs! 

Are there any animal lovers out there? Student Health and Wellness will be having therapy dogs visit campus for all of your petting needs. Did you know that animals have been shown to have a positive impact on mental health by decreasing stress and allowing us to breathe easier? Plus, dogs are always a good excuse to take a break!

4. Free Events & Support

The most important part of participating in Thrive Week is the fun, free events across our campuses! Whether you are looking to try out a new craft, try out a new snack recipe, or grabbing a cup of coffee on the way to class, we are here to help support you with your mental and physical health. 

We hope to see you at one of our Thrive Week events next week!

For more information about events, visit lakeheadu.ca/thrive