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

As we step into a new year, it’s common to feel the pressure to set resolutions—and weight loss often tops the list. But this resolution might not be the healthiest choice for your body or mind. Here’s why shifting the focus away from weight loss and toward building sustainable habits is a more empowering way to start the year.

Weight Fluctuations Are Normal

University is a time of significant change. From navigating cafeteria food or cooking for yourself for the first time, it’s normal for your weight to fluctuate as you develop your own habits and routines. Your body is adapting to this new stage of life, and that’s okay.

Instead of fixating on the scale, consider how your habits make you feel. Are you energized? Sleeping well? Managing stress effectively? These are better indicators of overall health than any number.

Food Is Not “Good” or “Bad”

We’ve all heard it before—“this is good for you,” or “stay away from that.” Attaching moral values to food can create a sense of shame or guilt, leading to unhealthy relationships with eating. Food is meant to nourish your body and bring joy. Yes, even the pizza at your 1 a.m. study session has a place in a balanced life.

Rather than labelling foods, try practicing mindfulness around eating. Listen to your body’s hunger cues, and enjoy your meals without judgment. Developing a neutral, intuitive approach to food is far healthier than restricting yourself or feeling guilty about your choices.

Healthy Habits Matter More Than Weight

Recent literature has suggested that engaging in healthy behaviours is more important for long-term health outcomes than the number on the scale. Regular physical activity, balanced nutrition, adequate sleep, limiting alcohol use and abstaining from smoking can all contribute to your well-being, regardless of your size.

Focusing on habits instead of weight also fosters a more positive mindset. When you view health as a collection of practices rather than an end goal tied to appearance, it becomes about what you can do for your body rather than what you’re trying to change about it.

Tips for Building Healthy Habits

1. Start Small: Choose one habit to focus on, such as adding a vegetable to each meal or going for a 10-minute walk daily. Small changes are more sustainable and less overwhelming.
2. Prioritize Sleep: Aim for 7-9 hours of sleep each night. Rest is critical for physical and mental health.
3. Stay Active: Find an activity you enjoy, whether it’s dancing, hiking, or playing intramural sports. Movement should be fun, not a chore.
4. Hydrate: Keep a water bottle with you and aim to drink water consistently throughout the day.
5. Plan Ahead: Meal prepping or having quick, nutritious snacks on hand can make balanced eating easier.

Enjoy the University Experience—Without Remorse

University life is full of experiences you’ll cherish forever— nights out with friends, dorm room movie marathons, and pulling all-nighters with classmates. These moments are about connection and joy, not calories. Allow yourself to fully participate in these experiences without guilt.

When you focus on building habits that make you feel good, both physically and mentally, you’ll find that health becomes less about restrictions and more about living fully. So this year, let’s ditch the weight-loss resolutions and embrace a more holistic approach to well-being.

-Lindsey Wachter, R. Kin, Health Promoter

As the semester draws to a close, you may be getting ready to travel back home for the holiday break. While some students may find this to be an exciting time to reunite with loved ones and decompress after a busy semester, others may view this time as daunting and anxiety-inducing. Student Health and Wellness wants to help make this transition easier and less stressful. Here are 5 of our best tips for coping with moving home for the holidays. 

1. Setting Boundaries

Although you may be moving back home, it can be a stressful and overwhelming time to be surrounded by family again 24/7. Ensure that you set boundaries with your family so you can still catch up and socialize but also decompress and take time for yourself. 

2. Take Time For Yourself

You just completed a very busy semester, allow yourself time to breathe! Some ways to decompress and take time for yourself are by going on walks, watching your favourite television show, catching up with a friend, or even simply just sleeping. 

3. Stay Active

Staying active is a great way to cope with moving home for the holidays. Exercise not only helps our physical health, but our mental health as well by releasing endorphins that help us feel good, both mentally and physically. Try out a new yoga class, go on a walk around your neighbourhood, or even playing some Just Dance from the comfort of your home. 

4. Creating a Routine

Although it may be tempting to sleep for the entire day (do as you please, we won’t judge), creating a routine while at home for the holidays can make the days feel less the same and give you something to look forward to everyday. If you wake up at the same time everyday, cook your favourite meal, or catch up with a friend, the days will feel busy and more productive rather than just figuring out what to do with all your free time. 

5. Start a New Hobby!

Hobbies are a great way to escape our own minds. Maybe there is a TikTok trend you’ve wanted to try (Colour Tok, I’m looking at you) or a new trail you’ve wanted to hike, or even a book you’ve been eyeing for a while— this is your time to start! You won’t always have this free time, and hobbies can offer a great distraction from any personal or familial issues you may be dealing with. 

As always, Student Health and Wellness is here to support you, even during the holidays. Our friends at Good2talk are available 24/7 to support you whenever you need to. 

Makayla Foster, Peer Wellness Educator Lead

As the semester progresses, it’s common for even the most driven students to feel their motivation waver. The excitement of new courses and fresh opportunities can give way to stress, fatigue, and that creeping sense of burnout. But staying motivated isn’t just about willpower. 

Whether tackling tough assignments, preparing for midterms, or juggling extracurriculars, here are some tips to help you stay motivated and make the most of your semester.

1. Set SMART Goals

Setting Specific, Measurable, Achievable, Relevant, and Time-bound (SMART) goals can significantly enhance motivation. Instead of vague objectives like "do well this semester," aim for something concrete: For example, “Complete readings for a course by Friday each week.” Breaking larger goals into smaller, manageable tasks provides clarity which can boost drive.

2. Understand Your “Why”

Reflect on why you’re pursuing your studies. Are you passionate about the subject? Excited about future career opportunities? Reminding yourself of the bigger picture can reignite your enthusiasm when you’re feeling down by day-to-day demands.

3. Create a Structured Routine

Establishing a daily schedule that includes dedicated times for studying, exercise, meals, and relaxation can help you stay organized and focused. Consistency not only keeps you on track but also reduces decision fatigue, freeing up mental energy for what really matters.

4. Build a Supportive Environment

Motivation is contagious. Surround yourself with peers who inspire and encourage you. Joining study groups, participating in campus organizations, or simply connecting with classmates can foster accountability and make academic challenges feel more manageable. 

5. Incorporate Active Learning Strategies

Instead of passively reading or listening, try summarizing key points, teaching the material to someone else, or applying concepts to real-world scenarios. These techniques make learning more interactive and enjoyable, fueling your motivation to dive deeper into your studies.

6. Practice Self-Compassion

Perfectionism can be a major motivation killer. Instead of berating yourself for missing a deadline or underperforming on a test, treat yourself with kindness. Acknowledge your efforts, learn from mistakes, and keep moving forward.

7. Use the Power of Rewards

Rewarding yourself for achieving milestones can increase motivation. Rewards don’t have to be extravagant, a favourite snack, an episode of your go-to show, or a coffee break with friends can be enough to celebrate progress and keep you striving toward the next goal.

8. Focus on Progress, Not Perfection

Instead of fixating on flaws or unfinished tasks, acknowledge how far you’ve come and the skills you’re building along the way.

9. Prioritize Mental and Physical Health

Your brain functions best when your body is well-nourished, rested, and active. Regular exercise, adequate sleep, and balanced meals have all been linked to improved concentration and reduced stress. Even short walks or mindfulness exercises can rejuvenate your mind and enhance your ability to tackle academic challenges with renewed energy. 

10. Seek Support When Needed

If your motivation remains low despite your efforts, don’t hesitate to reach out for help. You can also check in with your mental health and access a variety of mental health resources through the WellU Key. For more information on the resources available to you, click here.

Staying motivated throughout the semester isn’t always easy, but with the right strategies, it’s entirely possible. By setting clear goals, creating a supportive environment, and taking care of your well-being, you can stay focused and resilient even when the workload feels overwhelming.

Remember, motivation ebbs and flows, it’s a process, not a constant state. Be patient with yourself and trust that, like any skill, staying motivated gets easier with practice.

• Prishaa Rajalathan, Peer Wellness Educator Lead

Are you excited about the break but a little anxious about family time? Spending time with our family might bring some tense situations about differing beliefs or historical conflicts. While we can’t control how relatives and loved ones act, we can be mindful of how we react to them. There are a few strategies to try to minimize the drama 

Set Boundaries

It can be helpful to set clear boundaries for how you want to engage with family members or loved ones.  Here are some examples of boundaries you might want to set and how you can communicate them.

Take A Break

If you sense things are heating up, try excusing yourself for a moment. Try taking a deep breath or two to ground yourself and or take a quick walk outside to help reset. 

Model Good Behaviour

The golden rule is to treat each other as we want to be treated- even with family members you are losing patience with. If you want to feel understood,  do your best to understand their perspective. If you take the time to listen, rather than always wanting to get your point across, it increases the prospects of your points being heard as well. 

Practice Self-Care

Navigating these situations can be emotionally draining so practicing self-care is essential to preserving your mental and emotional well-being. By prioritizing your own needs, you can better manage difficult interactions, reduce feelings of overwhelm and approach the holidays with more calm and clarity. Plan moments of joy for yourself, such as reading, watching a favourite movie, or time for a hobby. 

Remember, you don't have to navigate these situations alone. Reach out to supportive family members or friends who understand and respect your needs. Additionally, make use of mental health resources available to you, such as TalkCampus or Good2Talk, which can provide guidance and support during challenging interactions. Seeking help is a sign of strength and can make the break more enjoyable and less stressful.

-Lindsey Wachter, Health Promoter

As the colder months roll in, so does the peak season for colds, flu, and other illnesses that seem to spread through campus faster than a study group’s group chat! Taking a moment to understand how best to handle cold and flu season – including staying home if you're unwell – can help keep our community healthier and happier.

Tips for Staying Healthy This Season

While it’s impossible to avoid every cold or flu, you can adopt some simple practices to keep yourself and others healthy:

• Covering coughs and sneezing
• Avoid touching your eyes, nose, and mouth
• Wash your hands often
• Stay home if you are feeling unwell
• Practice other healthy habits:
  • Avoid close contact with people who are sick
  • Get plenty of sleep
  • Eat well, with lots of vegetables and fruits
  • Drink lots of fluids
  • Exercise regularly
  • Manage your stress 

Get Vaccinated

One of the best ways to protect yourself and those around you this season is to get the flu shot and the latest COVID-19 vaccine. Vaccinations are essential tools in reducing the spread of these viruses and in lowering the severity of symptoms if you do get sick. Stay tuned for flu shot clinics at Student Health and Wellness or visit a local pharmacy to take advantage of this extra layer of defense!

When to Stay Home

Sometimes staying home is key to giving your body time to rest and recover. If you have symptoms like a fever, cough, sore throat, or body aches, it’s best to rest at home. By avoiding class or group activities, you reduce the chance of spreading illness to others who could be more vulnerable to severe symptoms. 

If you’re worried about how missing class will impact your grades or progress, remember that your professors and GAs are here to help and can help you navigate deadlines or missed assignments. Just make sure to reach out as soon as possible and refer to the Missed or Late Academic Term Work due to Illness or Other Extenuating Circumstance for more specific guidance on the next steps.

When to See a Doctor

In most cases, you don’t need to see your doctor when you have a cold or flu. There is no cure for the common cold. All you can do to feel better is treat the symptoms while your body fights off the virus. For the flu, your doctor will probably recommend that you treat the symptoms until you feel better. Over-the-counter medicines cannot cure a cold or the flu but can help relieve cold or flu symptoms.

See a medical provider if:

• You have a fever of 38.5°C for more than 48 hours

• You have chest pain, shortness of breath

• You have had coughing spells or coloured sputum

• If you have a persistent sore throat or swollen glands and neck

These are guidelines only. If for any other reason you feel that further attention is necessary, make an appointment with your healthcare provider. 

Together, let’s make this cold and flu season as manageable as possible for everyone. By looking out for each other and ourselves, we can keep our campus strong, healthy, and supportive!

Lindsey Wachter, R.Kin, Health Promoter

As the semester nears an end, teacher candidates are preparing to step into classrooms to teach children in their Fall placements. Although it is a very exciting time to put everything that has been learned into practice in a real classroom setting, it can also be a very daunting experience. In order to be a successful teacher candidate, we need to ensure that we are taking care of ourselves in both the mental and physical sense. 

Here are 5 tips to take care of your mental and physical health while heading into placement. 

1. Develop a stable morning and evening routine.

Adjusting to a strict day to day routine in a new environment can only be done if our mornings are productive and both physically and mentally prepare us for our day in the classroom. Taking the time to prepare for early mornings can help put our brains at ease at night. 

2. Have a clean and relaxing space to work and live in. 

A clean space means a clean mind. By taking the time to ensure the environment we are coming home to is clean and clutter free, it helps our brain be able to decompress from the busy day. 

3. Try out new healthy lunch recipes. 

Taking a lunch to school everyday can become monotonous. Trying out some new recipes that make our lunch breaks that much more exciting is always a good idea. Check out one of our previous blog posts for essential staples to have in your pantry! Pinterest is also a great resource for finding recipes inspiration.

4. Use Student Health and Wellness Resources

Student Health and Wellness has many resources that are still accessible to you while on placement. Our Nurse Practitioner and Counsellor are all available via online appointments for your convenience. You can also check-in with your mental health and access a variety of mental health resources through the WellU Key. We are here to help you during this transitional time, even if you are not on campus. For more information on the resources available to you, click here. 

5. Keep in contact with friends and have fun! 

Keeping in contact with friends on campus is a quintessential way to remain calm and happy during placement. Even though leaving our friends can be very difficult, it is important to remember that placement is going to be the best experience, and that your friends are only a call away! Making plans to meet up during and after your placement can be a great way to remain connected to friends.