Staying Healthy
Staying HealthyLinks:
Video:
The consequences of poor sleep include poor grades, less energy for physical
activity and dealing with stress, difficulty concentrating, increased mistakes,
more prone to accidents, and an immune system that is not at its best to fight
illness.
Students sleep six to seven hours a night, down from seven to eight hours in
the 1980s. "Sleep difficulties" ranked third among UWW students' "top
10 impediments to academic performance," according to the 2005 National
College Health Assessment.
Start your day off right with a good night’s sleep.
1. Give yourself “permission” to go to bed. Put your “to do”
list away and make sleep a priority.
2. Unwind early in the evening.
3. Make a sleep ritual. Do the same things each night before
you go to bed to signal to your body that it is time for sleep.
4. Keep regular bedtime and waking hours.
5. Create a restful place to sleep.
6. Sleep on a comfortable bed.
7. Exercise regularly, but avoid exercising late in the day.
8. Avoid drinking caffeinated beverages in the evening.
9. Don’t smoke.
10.Reduce alcohol intake. Drinking alcohol shortly before bedtime interrupts
and fragments sleep.
Source: Better Sleep Council, 2005
FAQ
for Healthy Traveling!
by Linda Lamont, APNP
Traveling can be an enriching experience with wonderful life-long memories. But making your trip a safe and healthy trip instead of a one you’d like to forget takes pre-planning. A travel consultation with a health-care provider can go a long way towards a safe, healthy trip.
Why should I meet with a health-care provider
to discuss my travel plans?
• Different countries, and sometimes areas within a given country, have
different health issues. Many health-care providers can help you sort out what
vaccines you need and precautionary measures you need to be aware of to travel
safely.
Who should consider see a health-care professional
for a travel consultation?
Travelers who:
• are going to Africa, Asia (including India), Central and South America,
Eastern Europe, the former Soviet Union, and the South Pacific (except Australia
and New Zealand) require advanced travel planning
• are traveling in the U.S. or other parts of the world who need an update
on their vaccines or are uncertain of their vaccine status
• have a chronic medical condition
• who are pregnant
When should I make an appointment for a travel
medicine consultation?
• Ideally you should meet to discuss your travel plans 2 – 3 months
before you travel. Some vaccines and preventive medications need to be started
well in advance of your travels in order to be fully effective by the time you
reach your destination.
• If you aren’t able to plan that far ahead, schedule the appointment
as soon as possible.
What information do I need to bring to my visit?
• Specific information as to where you will be traveling including:
• Country, city names, areas of the country including
if you’ll be traveling in rural, coastline, or urban areas
• Activities you are planning
• Detailed list of your previous vaccinations/ immunizations
• The original pill containers for all prescription or over-the-counter
medications you take
• Name of any medication you are allergic to and the type of reaction
you have
• Details of any allergies you may have (foods, insects, etc.)
Where can I find a health care provider who
offers travel medicine consultations?
• UW- Whitewater Health and Counseling Services : telephone 262 472 1300
(for appointments)
• Some public health departments
• Your health care provider may offer travel consults or refer you to
another travel clinic
• Many larger clinics have Travel
Medicine Specialists
What are some reputable on-line resources for
travel information?
• Centers for Disease Control and
Prevention
• Comprehensive source of up-to-date information offering region and disease
specific information and travel advisories World
Health Organization
• Provides information of disease outbreaks around the globe and provides
country and disease specific information U.S.
Department of State
• Supplies country and region specific travel warnings and information
on crime and how to obtain assistance should trouble occur while visiting another
country
• International Association for Medical
Assistance to Travelers
• Travel Medicine, Inc.
• Pan American Health Organization
• Central
Intelligence Agency;
• The American Society of Tropical Medicine
and Hygiene
Questions? Call the Health Center for an appointment at 262 472 1300.
2005
International
Travel - Playing It Safe
By Jim Ehlers, Advanced Practice Nurse Practitioner
The preventive measures you need to take while traveling to your particular destination depends on the area you visit and the length of time you stay. Medication and vaccination are often required or recommended. A travel clinic or the University Health & Counseling Services can assist you in this effort. They should be contacted 3-6 months before departure.
The Center for Disease Control (CDC) recommends that all travelers should take the following precautions, no matter the destination:
- Wash hands often with soap and water.
- Walk and drive defensively since vehicle crashers are a leading cause of injury.
Avoid travel at night if possible and always use seat belts.
- Always use latex condoms to reduce the risk of HIV and other sexual transmitted
diseases.
- Don't eat or drink dairy products unless you know they have been pasteurized.
- Don't share needles with anyone.
- Eat only thoroughly cooked food or fruits and vegetables you have peeled yourself.
Remember: boil it, peel it, or forget it.
- Never eat undercooked ground beef and poultry or raw eggs.
Travelers visiting underdeveloped areas should take the following precautions:
What you need to bring with you:
* Insect repellent containing DEET, in 30-35% strength for adults and 6-10%
for children.
* Over-the-counter anti-diarrheal medicine.
* Iodine tablets and water filter to purify water if bottled water is not available.
* Sunblock, sunglasses and hat.
* Ongoing prescription medication to take during your trip as well as a copy
of the prescription.
HAVE A SAFE & ENJOYABLE TRIP!!
2004
A BUNCH OF LITTLE THINGS THAT WILL MAKE A DIFFERENCE
Drink more water
Walk to work or campus
Stretch a on a regular basis
Eat more veggies and fruit
Drink skim milk, not 1%, 2% or whole
Establish goals and objectives - realistic, short and long term
Prioritize exercise sessions like any other responsibility
Develop effective coping strategies for stress
Laugh often
Don't try to lose more than 2 lbs. per week (ideal is 1/2 lb.)
Eat three balanced meals a day
Have fun while you exercise
Quit smoking - Avoid secondary smoke
If you drink, limit yourself to 1-2 glasses of beer, wine or mixed drink
Throw your scale out - at most use it once a month
Incorporate physical activity into your routine wherever possible
Experiment with different types of exercise
Establish a support and reward system
Be realistic!
Eliminate (or reduce) a problem food in your diet (200 cal per day=20lbs per year)
Use your break time effectively/constructively
Make sure you eat a good breakfast
Maintain a positive mental attitude
Use sun screen when in the sun
Do not use escalators or elevators unless necessary
Eat whole grain bread
Recognize the difference between eustress and distress
Do something about the distress; avoid, change attitude or cope
Wear appropriate clothing when exercising
Pack a bagged lunch
Sign up for a biweekly exercise class
Read spiritual writings and reflect on your life
Read a book, a professional journal/article or take a class
Adjust your work station
Learn to sleep on your back or side
Have your blood profile checked
Wear your seat belt
Use part of your leisure time to participate in some physical activity - gardening, bowling
Find enjoyment and pleasure each day
Eat more poultry and fish
Eat fewer "sugary" foods
Limit the amount of salt you add to your food
Try a new wintertime activity
Minimize the amount of caffeinated beverages you consume
Learn the symptoms of a heart attack and how to do CPR
Avoid cholesterol rich foods
Avoid foods high in saturated fat
Increase the percentage of carbohydrates in your diet
Brush and floss your teeth daily
15 College Survival
Tips
by Marilyn Kile, LCSW
Don't settle for being a survivor. Be a thriver!!
2008
Thinking About
Sex
By Marilyn Kile, LCSW
Each and every time you get in a potentially sexual situation you are going to have to decide what is best for you. Since you are going to be making this choice over and over again for the rest of your life, you might as well get good at it.
There are a series of questions you need to ask yourself to figure out what’s right for you.
If you decide you are ready to be sexual based on the above questions, then
you need to decide if you are ready to risk getting a sexually transmitted infection
(STI) or unplanned pregnancy.
What behaviors are you going to engage in? If it involves oral, anal or vaginal
intercourse or genital skin to skin contact you could catch an STI. You usually
can’t tell if your partner is infected by looking and many people who
are infected don’t know it. How sure are you that this person hasn’t
had sex with someone else since the last time you were together? Unless you
are sure the other person is uninfected through STI testing, use a latex or
polypropylene barrier. i.e. condom or latex square (for oral - genital or anal
contact).
If you decide to have vaginal intercourse you could create a pregnancy any time during a woman’s cycle. If you aren’t ready for a baby, choose a reliable form of contraception and use it correctly every time. There are so many methods available, there is one that’s right for you.
Low cost STI testing and treatment, anonymous HIV testing, contraception, emergency
contraception, condoms and latex squares are available at the University Health
and Counseling Services in the Ambrose Health Center. If you would like to talk
to a counselor about your sexual choices, services are available at no cost
to students.
2005
Body
Piercing
In today's society, many people engaging in this art of body modification are
increasing their risk of receiving and transmitting infectious and non-infectious
diseases. It is because of this increase in risk that they must be made aware
of the complications that can arise.
The risks involved when obtaining a body piercing can range anywhere from an
allergic reaction to contracting a life-altering virus. If the facility where
the procedure was administered is not sterile (including the room, tools, and
piercer) an individual is at risk for contracting infectious blood pathogen
diseases such as human immuno-deficiency virus (HIV), the virus that causes
AIDS and hepatitis. It is due to this risk that the American Association of
Blood Banks states an individual must wait one year after receiving their piercing
to donate blood.
According to the National Institute of Environmental Health Sciences, cases
reported of transmitting hepatitis B (HBV) through tattooing or have been reported.
There only needs to be a small amount of infected blood for HBV to be transmitted.
The pathogen can live in dried blood for at least 15 days and even longer if
the blood is in liquid form. An individual who is receiving a body piercing
can come in contact with the pathogen if the equipment used is contaminated
and not sterilized after use and/or if the needles are recycled. The Centers
for Disease Control and Prevention (CDC) is currently conducting a study to
evaluate tattooing as a potential risk for transmission of the hepatitis C virus
as well.
Non-infectious complications are also common with body piercing. A person who
has been pierced is susceptible to metal-allergic dermatitis, jewelry that implants
itself in the skin, and the risk of lymphadenopathy or swollen glands. There
have been reports of local tissue damage when tongues are pierced.
If appropriate disinfection and sterilization techniques are used, the health
risk factors associated with body modification are minimal. However, all individuals
are at risk of disease transmission when the piercer does not follow proper
infection-control procedures. These risks occur when piercers:
• Reuse tattooing needles or dye;
• Inadequately sterilize needles between customers; or
• Break sterilization technique.
When dealing with piercing complications, the problems vary depending on the
area where an individual is pierced. Some individuals may react to the metal
used for the piercing. It is advised to use jewelry that has no nicks, scratches,
or irregular surfaces, and that is a non-toxic metal such as surgical steel,
14K gold, niobium, or titanium in order to prevent infections and allergic reactions.
Jewelry should not be worn too tight or blood supply will be denied. Complications
may also arise depending on the area of the body that is pierced and the aftercare
treatment. When an individual receives a tongue piercing, it is recommended
to use a 12-gauge needle tipped with two balls. Many describe the jewelry as
an imitation of a barbell.
In tongue piercing, the pain can last for a month, and during this time, there can be complications. There can be nerve damage that affects the way one speaks and swallows and a risk of chipping teeth if the individual has the tendency to "play" with the jewelry. Also if the jewelry is not securely fastened, one may choke. Ear cartilage piercing does not heal as quickly as the lobe due to the different type of tissue. Naval piercings are common for infection because tight-fitting clothes inhibit air circulation, allowing moisture to collect around the piercing site. As for nipple piercing, milk-producing ducts can become infected and cause problems for women who chose to breastfeed later on in life. Aftercare is essential to ensure individuals will not experience any non-infectious problems with their new tattoo or piercing.
Given these risks, it is important for people to thoroughly review all of the risks associated with these acts before participating in what may become a life altering experience.
Source: PBS TeacherSource http://www.pbs.org/teachersource/whats_new/health/march02.shtm#author June 16, 2003
Managing Your Headaches
If you suffer from headaches, you are not alone. Over 90 percent of Americans
suffer from a headache at some point.
Here are some tips from the National Headache Foundation (NHF) to help you manage your headaches.
Keep a diary of your headaches. Track when they started, how often they occur, how long they last, intensity and location of the pain, and triggers, such as certain foods, physical activities, bright light, strong odors, change in temperature or altitude, noise, smoke, stress, or oversleeping. This information will be very helpful when you work with your doctor to determine the type of headache you have and the treatment that is best for you.
Maintain a regular sleep/wake cycle. Plan to go to sleep at the same time every night and wake up at the same time each morning, including on weekends. This maintains the body's natural circadian rhythm.
Eat a balanced diet and avoid foods that trigger your headaches. Be your own expert and keep a log of the foods that trigger your headache attacks. See if removing these foods from your diet reduces your headaches. Remember not to skip or delay meals.
Exercise regularly. Exercise can reduce the frequency and severity of headaches. According to an online survey of headache sufferers conducted by the NHF, 72 percent of the respondents considered exercise to be a part of their treatment program.
Relax. Practice deep breathing. Slowly inhale through your nose, filling your lungs with fresh air, and slowly exhale through your mouth. Slow and steady breathing can promote overall relaxation. Try biofeedback. This therapy is often used in headache and pain treatment. Biofeedback training uses special equipment that monitors physical responses to teach an individual how to control the physical processes that are related to stress.
Try massage. Studies suggest that massage can decrease headache frequency and increase body awareness. A massage is good for general relaxation as well as to relieve stress buildup in the muscle tissue. Personal preference is the best way to choose what type of massage to use.
Practice visualization/guided imagery. This technique combines relaxation exercises with the creation of mental images. By learning the skill of detaching from stressful events that may occur in daily life, some people are able to interrupt headache pain during the early phases of an attack.
Consider acupuncture and/or acupressure. These ancient treatments for pain relief appear to work by stimulating the release of endorphins, the body's natural pain killing substance. Relief from both pain and nausea, a decrease in the frequency of headache and a reduced need for treatment medication have been shown through these methods.
Use Hot or Cold Packs. Ice and heat can be used to lessen the pain of your headaches. Place a heating pad on the base of your neck or a cold pack on your forehead. A warm or cool shower may also be helpful.
Practicing headache self-management and maintaining a partnership with your doctor will help ensure effective management of your headache.
For more information on headache causes and treatments, visit the National
Headache Foundation website at www.headaches.org
2004
43% of UWW students surveyed said they experienced back pain in the past year
(NCHA, 2005)
Here are the top 10 ways suggested by the American Council on Exercise to maintain
a healthy back.
Do you sit still for long periods of time working at a computer? Our bodies
were not designed for this. As a result, computing can lead to body strain and
aching.
The American Physical Therapy Association suggests these tips to help relieve
the strain of computing:
• Stand up every 20-30 minutes and do some gentle stretching.
• Keep your feet flat on the floor. Use a footrest if necessary.
• Avoid “hovering” or excessive tension in your arms and hands
when you are using your keyboard.
• Keep your mouse at the same level as your keyboard and close to your
body.
• Watch for lighting glare.
• Follow the 20-20-20 rule—blink 20 times and stare 20 feet away
from your computer screen every 20 minutes.
• Avoid frequent neck turning and awkward neck positions.
• Keep your posture erect.
• Keep your trunk muscles strong.
Source: “Healthy Computer Use: Tips from Physical Therapists,” American
Physical Therapy Association, www.apta.org.
2004
An Australian study of 450 drivers found that it is the distraction of using
a cell phone, either with or without hands, that is dangerous for drivers. Drivers
were four times as likely to be using a cell phone within 10 minutes before
they were involved in a car accident compared to accidents when not using a
cell phone. Source: British Medical Journal, July 12, 2005
Eliminate all distractions when driving a car especially in heavy traffic or
on unfamiliar roads. Pull over to read directions, eat, put on make up, engage
in a heated conversation or pick up an item you dropped on the floor.
A healthy person has a robust immune
system. The right nutrition and adequate exercise are essential, but are you
aware the role your thoughts, emotions and attitudes play in triggering chemical
changes which either strengthen or weaken your immunity?
Factors related with healthy immune function are:
Source: Bernie Siegel, Bottom Line Health, August, 2005
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This site is not meant to replace the advice of a health care or counseling professional. You should not rely on any information on these pages, or information generated for you by this site, to replace consultations with qualified professionals regarding your own specific situation.
For health care questions, do not email, please call 262-472-1300 menu option 4
Updated: 08/11/2008
University Health & Counseling Services
For Comments: brueggek@uww.edu