This blog post was written by Ben Smart and is published as part of our blog exchange with Tar Heel Tone-Up.
Sedona, Arizona
Fresh air, breathtaking views, and space to explore – these are just a few of the tangible reasons to enjoy an outdoor hike. Engaging your mind and body with a short excursion could also yield health benefits extending beyond physical exercise. Research with nearly 2,000 participants in England found that walking outdoors in a group delivered a significant mood boost as well as lower perceived stress and depression, especially for those experiencing stress from a traumatic life event.
Before lacing up your boots and heading to the trail, take the time to pack and prepare the right way. We’ve compiled a few tips to make your next hike the healthiest to date.
Let’s start with your pack. If your filled backpack weighs more than a few pounds, it’s a good idea to select an ergonomic pack with waist strap capabilities, which will take the bulk of the weight off of your back and distribute it to your torso. When wearing the backpack, adjust the shoulder straps first so that the backpack fits comfortably on your shoulders, and then fasten the waist strap.
Now that your backpack is up to par, let’s examine the contents. Take everything out of your backpack and lay in on a table. Are you bringing any unnecessary items? Think twice before packing the second tube of toothpaste or the heavy binoculars. Ensure that you’ve packed a conservative first aid kit, and one or two plastic bags; these can really come in handy.
The most important part (and my favorite aspect) of hiking is food and hydration. Fill a stainless steel bottle (or two) full of water for the trek. Metal is preferred over plastic, as many plastic bottles can leach small amount of toxic BPA or other chemicals into your water, which means you’ll be drinking those chemicals.
As for snacks, aim for balanced portions. If you’re only hiking 1-3 miles, high protein and low carbohydrate food can be sufficient fuel. Three ideas:
- Turkey sandwich with spinach and cheese, accompanied with a side of almonds
- Tuna and high-fiber crackers, completed with an apple and peanut butter
- Salmon and a whole grain tortilla, topped off with a banana and cheese
Once you’re hiking, remember to make smart choices. Take your trash to go, don’t litter. Watch your step, and adopt a wide stance when scaling steep trails. Finally, look up from the cell phone and enjoy the view! If you keep your eyes peeled, you’re sure to find some wildlife.
Ready to take a weekend hike? Check out UNC Campus Recreation’s outdoor expedition schedule here for events this summer.
Follow UNC Campus Recreation on Facebook, Twitter, and Instagram and be the FIRST to know what’s happening here at UNC Campus Rec!
This blog was originally posted on April 25, 2012 and was written by Diana Sanchez.
Condoms are one of the most commonly used contraceptive/STD prevention products used worldwide. The 
United Nations Population Fund estimated that over 10 billion condoms were used in 2005. Here on campus, Campus Health Services provides thousands of condoms to students each year.
As a sexual health counselor, I have noticed that many people’s preferences for certain condom brands are based (almost entirely) on their perception of that condom brand’s effectiveness. We offer a variety of condom brands for free to students through Campus Health Services. Occasionally, when people check out the condoms we have available, they’ll ask: “are those safe to use?”, and “don’t those break more than [other condom brand]?”.
So, do some condoms in fact perform better than others in terms of STD/pregnancy prevention?
The answer is no, not really. Condoms are regarded by the United States Food and Drug Administration (FDA) as “Class II medical devices”, a designation that includes pregnancy tests and powered wheelchairs. Products in this category have to meet special labeling requirements and performance standards. For condoms, the FDA standards include systematic “water leak” tests to ensure that no fluid can leak out of the condoms. To meet standards, all condoms must have at least 996 out of 1,000 condoms, on average, pass this test. This means that FDA-approved condoms must be at least 99.6% effective in laboratory tests to be available to consumers.
In a 2004 publication, Walsh and colleagues used condom use data from trials of three bands of condoms, including Trojan, LifeStyles and Ramses – all of which are FDA-approved condom brands. Out of 3,677 condom-protected sex acts analyzed in the study, the authors found that 55 condom acts failed, either due to breaking (16 condoms broke; break rate = 0.04%) or slipping (39 condoms slipped; slip rate = 1%). The likelihood of condoms breaking during sex was not statistically associated with condom brand.
FDA-approved condoms are all quite effective at preventing pregnancy and STD, and performance is probably not related to brand type. You might be wondering if the condoms you’re using are FDA-approved. With the exception of novelty condoms (which are pretty uncommon), just about all of the condoms you’ll come across in the United States are approved by the FDA. All the condoms we provide through Campus Health Services are FDA-approved, and same goes for places like Planned Parenthood and local STD/HIV clinics. If you’d like to be certain, you can check the condom packet to look for wording about STD and pregnancy prevention. If it’s on the packet, those condoms meet federal regulations for quality and safety.
Check out the following pictures to see how we’ve looked for this language on some condoms we provide at Campus Health Services:
If you can’t find language about STD/HIV prevention on condom packaging, then it’s not FDA approved.
If you can’t find language about STD/HIV prevention on condom packaging, then it’s not FDA approved for STD/HIV and pregnancy prevention.
All of this said, although condoms must be at least 99.6% effective in safety trials, testing conditions do not necessarily mean 99.6% real-life effectiveness for any condom brand. But here’s the good news: there’s a lot you can do to increase the effectiveness of condoms. One of the biggest challenges to condom effectiveness is correct use. Some of the most common errors with condom use are: using the wrong lubricant (water-based, NOT oil-based, lubricants should be used with condoms); incorrect storage (ie, storing a condom in a hot place, like a glove compartment, or in a place with lots of friction, like a wallet or pocket); and not checking the expiration date.
This blog post was written by Emily Wheeler and is published as part of our blog exchange with Tar Heel Tone-Up.
This week, we’ve seen three 80º F days in a row and one incredible thunderstorm early Thursday morning! You know what that means: North Carolina is racing through spring into our unpredictable, hot, and randomly stormy summer weather!
With the reemergence of plenty of beautiful sun, it’s time to start stocking up on sunscreen again! When you’re standing there in an aisle of literally over a hundred different types of sunscreen, it’s difficult to know what all of the different claims on all of the different bottles actually means! Here are a few tips on how to understand what different sunscreen lingo means so that you’ll have an easier time deciding!
“Sunburned” by Erin Stevenson O’Connor of Flickr Creative Commons
- SPF stands for Sun Protection Factor. Theoretically, this number is supposed to mean that the sunscreen will protect your from burning that many times longer than you can normally stay out in the sun without protection before you begin to burn. Example: If I can only stay outside for 10 minutes without burning, SPF 30 sunscreen is theoretically supposed to keep me from burning for 300 minutes. I say theoretically because this would happen under perfect conditions. In real life conditions, if you’re sweating, swimming, or just moving around a lot in a way that might cause any friction against your skin from clothes, you’re losing sunscreen protection and it might not last for the entire 300 minutes. A good rule of thumb is to reapply every 2 hours no matter what the SPF says! SPF is not a measure of how well the sunscreen will protect you, but rather how long the protection will last under ideal conditions.
Fun fact: SPF ratings were introduced in 1962. Apparently, they were determined in the lab by gathering up 20 people with sensitive skin, measuring the amount of UV rays it took for them to burn without sunscreen, and then repeating the test with them wearing sunscreen. If that was really the case, there is no way that this process continues today because it would be considered unethical since even a single sunburn is known to increase your risk of skin cancer over your lifetime.
- “Broad spectrum” indicates that the sunscreen is protective against both UVA and UVB rays. UVB rays cause the visible red sunburns, so all sunscreens contain UVB protection. However, UVA rays can cause dangerous skin damage that can lead to cancer and wrinkles, so you’ll want a sunscreen that protects against both! If the bottle doesn’t specifically say “broad spectrum” or UVA/UVB protection, you can probably assume that it only contains UVB protection and they don’t want you to notice.
- Even if they do not specifically mention UVA or broad-spectrum protection, look for zinc oxide and titanium dioxide on the “active ingredients” list. These also indicate protection against UVA rays! These ingredients are also included in many “sensitive skin” sunscreens, yet they still cause skin reactions in some people. However, they are approved for safe use and sometimes it just takes multiple brand attempts to find a sunscreen that works best with your skin.
- Most lab tests of sunscreen use a much greater amount than the typical sunscreen-wearing beach-goer wears! You should be using about an entire ounce of sunscreen every time you reapply, which could be up to 4 or more ounces a day! Don’t skimp and buy a single 8 oz. bottle of sunscreen and then head to the beach for a week; sunscreen is cheaper than cancer treatment!
- If you have a family history of skin cancer or you take medications containing retinol (a form of vitamin A often used in acne medications), you are at an increased risk for skin cancer and adverse effects to sun exposure, such as excessive burning even with sunscreen use. Talk to your prescribing doctor about safe sun exposure and try to take advantage of trees and umbrellas for shade! (And of course, be especially obsessive about your sunscreen use and reapplication).
- Ladies: don’t want to mess up your makeup by applying sunscreen over it at the beach? You can (1) apply sunscreen to your face and let it dry before you put on makeup, (2) choose a foundation, liquid or powder, that contains at least a 15 SPF sunscreen because many brands make these now, (3) buy a tinted sunscreen that essentially works like makeup when you put it on! These would be found in the make-up aisle rather than the sunscreen aisle and are sold under various brand names.
- While you’re in that sunscreen aisle, don’t forget that your lips count as skin, too! Buy a tube of lip balm with sunscreen (such as Carmex) to protect your lips to keep them from getting irritated, peeling and cracking, and encouraging the appearance of fever blisters if you already get them occasionally.
- Finally, don’t forget that your scalp counts as skin, as well! For men with short hair or women with part lines in their hair, you’ll need to protect your scalp from burning with a sprayable liquid scalp sunscreen (called “scalp-screen”) or a hat!
- So you’re not planning on going to the beach? What about biking, walking outside, or sitting on the quad? If you’re going to be outside for more than ten minutes, you need sunscreen!
My family and friends always shake their heads or chuckle at me when I’ve spent a lot of time outside one day and I look down at the end of the day and say “Oh no! I’m getting tan lines!” In the U.S. today, media has encouraged the notion that tanned, bronze skin is beautiful skin, and many people see their tan lines as a small victory that has fulfilled their purpose of a day at the beach. I, on the other hand, see tanned skin as damaged skin (and the CDC and majority of dermatologists seem to agree with me these days.) I’ll continue to slather my high SPF sunscreen onto my fair, freckled skin every couple of hours because I like my skin the way it is and I would rather be fair-skinned and skin-cancer-and-wrinkle-free than tan and worried about the consequences that might come from my sun exposure later in life.
You know what else stops sunburn pain? Not getting sunburned.
Also, it’s important to remember that even if you have dark skin and you don’t feel like you have to worry about tan lines or sunburn, the UVA/UVB rays still have the same damaging effects on your skin over time as they do on people with lighter skin! This means that you should be wearing sunscreen no matter what your skin looks like!
My favorite is Neutrogena Ultra Sheer® Dry-Touch Broad Spectrum sunscreen; it doesn’t smell like much and it dries on your skin and doesn’t leave you feeling so icky and greasy! I also like the Neutrogena Clear Face Liquid Lotion Sunscreen to prevent clogged pores and breakouts and the Neutrogena Pure & Free® Baby Faces Ultra Gentle Broad Spectrum sunscreen because typically any brand of baby sunscreen tends to have a higher SPF and is well-suited for sensitive skin that might react to other types of sunscreen. (I’m not advertising, but as you may have already assumed, I’ve tried many different types of sunscreen and I’ve stuck with the Neutrogena line for a couple of years now because it’s always worked great for me!)
“Sunscreen” by Joe Shlabotnik of Flickr Creative Commons
Disclaimer: Some sunscreens work great on some people’s skin and really irritate other people’s skin! What works for me might not work for you, so I suggest that you do what I did and buy small bottle of several different brands next time you go to the beach so that you can try them all out and decide which is your favorite! Once you decide, then you go to Sam’s, Costco, or Wal-Mart and stock up on that bulk sized discount! J
Sources:
Jeffries, Melissa. “What do SPF numbers mean?” 16 August 2007. HowStuffWorks.com.http://health.howstuffworks.com/skin-care/beauty/sun-care/spf.htm 09 April, 2015.
Tachibana, Chris. “Probing Question: What does the SPF rating of sunscreen mean?” 1 June 2010. Penn State News. http://news.psu.edu/story/141338/2010/06/01/research/probing-question-what-does-spf-rating-sunscreen-mean 09 April, 2015.
The Best Sun Protection Plan for Rain or Shine. 5 April 2011. One Life, Make it Count: Aging Well. http://www.onemedical.com/blog/live-well/spring-has-sprung-the-best-spf-protection-plan-for-rain-or-shine/ 09 April 2015.
(“Splash” by The Eye of Vox, Flickr, Creative Commons)
The summer is finally upon us. The closer we get to the end of the summer, the hotter it feels outside. No longer is it in-between jacket weather; it is undeniably sunny summer weather. During this time of year, it is very common to hear phrases like, “Don’t forget your sunscreen.” But what does that sentence mean for a person of color? Growing up as a Black woman, this bit of sun advice was almost always met with skepticism and regarded as sometimes irrelevant due to my beliefs about sun safety and the Black community.
During this time of year it is also common to hear statements like “You’ll be okay” if you don’t remember your sunscreen, or there simply isn’t even a conversation about buying or using sunscreen. Statements like the former or lack thereof are partially due to the myths surrounding this topic, such as the myth that people of color don’t need to use sunscreen or that people of color don’t get sunburned. Actually, the amount of melanin or dark pigmentation in skin serves as an inherent protector against the sun’s rays. However, instead of turning red, darker skinned people tend to turn darker brown.
Below are some fast facts about sun safety and people of color:
Risk of Skin Cancer
• African American skin has been found to have an inherent sun protective factor (SPF) of about 13.4 in comparison to 3.4 in white skin. This factor contributes to the fact that skin cancer is diagnosed less often in African Americans, as well as in Asians and Latinos, than in whites. However, when skin cancer is diagnosed in people of color it tends to be within the later stages of skin cancer, which makes mortality rates disproportionately higher.
• Melanoma is often found in places of the skin that are less often exposed and have less pigmentation. For African Americans, Asians, Filipinos, Indonesians, and native Hawaiians, 60-75 percent of tumors related to melanoma have been found on the palms, soles, mucous membranes and nail regions.
• Risk factors in minorities for melanoma other than the sun include: burn scars, albinism, trauma, preexisting moles, radiation therapy and immunosuppression.
SPF Recommendations
• The FDA has suggested that brands that promise very high SPF levels such as 50+ have been found to be misleading and the high level of SPF is not necessary.
• Vitamin A in sunscreen can lead to development of tumors when in the sun. Instead, look for sunscreens that contain zinc, titanium dioxide, avobenzone or Mexoryl S.
• Choosing an SPF level can be difficult. Darker skin does not require the highest level of SPF. Regardless of skin tone, an SPF of 15 at minimum is suggested, reapplying every 2 hours when in direct sun.
• Be sure to check out the 2015 Guide to Sunscreens for info about different sunscreen brands and sunscreen recommendations for people of color.
So before basking in the sun’s glory, be sure to grab your sunscreen — regardless of your skin tone!
by: Emily Wheeler
Since this article is about both fish oil and research about fish oil, let’s start off Friday with a related fun fact: in Portuguese, the verb for “to fish” is pescar, and the noun for “research” is pesquisa. I like that combination conceptually because it makes me think of research as the process of fishing for valuable knowledge out of the vast pool of universal information. Pretty cool, right? Just me? Ok, we’ll move on.
Between the years 2007 and 2012, annual sales of fish oils and omega-3 fatty acid supplements increased from $425 million to $1043 million in the United States and similar sales booms were seen in the United Kingdom and Australasia (which consists of Australia, New Zealand, New Guinea, and other small neighboring pacific islands). Considering the fact that 10% of adults in the U.S. take a fish oil or omega-3 fatty acid (FA) supplement, chances are that we all know someone who spends quite a bit of money on those fishy, transparent capsules!
I turned to Google to find 10 different bottles of fish oil capsules with roughly the same quantity of fish oil per bottle (GNC, Nature Made, Sundown, Spring Valley, Nordic Naturals, Nature’s Bounty, Optimum Nutrition, Carlson, and Barlean’s) and found the average price of the 10 bottles to be $16.08 for roughly 100 days of taking 1000 mg fish oil per day (this is not an unusual quantity for people to take). No wonder fish oil sales are so high; that’s not cheap for a plastic bottle that smells like a seafood market!
“Fish Oil Caps” by Stephen Cummings of Flickr Creative Commons
In March, 2014, JAMA Internal Medicine published a research letter in which Dr.’s Andrew Grey and Mark Bolland identified randomized clinical trials (RCTs) or meta-analyses of RCTs about omega-2 fatty acid use published in the top ranking internal medicine journals in the world between January 1, 2005 and December 31, 2012. A randomized control trial is a research study in which two groups of people are followed over time, and one group is given the treatment (fish oil supplements in this case) and the other group is given a placebo (a similar-looking pill that actually contains no fish oil), so each participant does not know which group they are in (to prevent bias). Then the groups are assessed to see if there are any significant differences between the “case” and the “control” groups, such as differences in cardiovascular health in the fish oil trials. The assessment of 18 RCTs found that only 2 of the 18 reported that they found a health benefit to treatment with omega-3 fatty acid supplements (which term I am using interchangeably with fish oil in this article).
The researchers then found the popular news reports that covered the same RCTs that they had assessed and used a 5-point scale with 1 meaning “clearly unfavorable” and 5 meaning “clearly favorable” to assess the way each news report chose to report the findings of the RCTs. For each of the 18 RCTs assessed, they found between 0 and 27 news stories covering each one, ranked them all using the 5-point scale, and then found the median editorial score to be 4. Because a score of 5 means “clearly favorable,” most of the editorial reviews of the RCTs were enthusiastic about the use of omega-3 fatty acid supplements, even though only 2 of the 18 studies showed health benefit to their use.
If the majority of RCTs published in the top internal medicine journals in the world have found no notable health benefit to taking fish oil supplements, why have fish oil sales increased exponentially in recent years in various parts of the world?
Randomized clinical trials are considered the “gold standard” for a research study that is trying to establish a clear relationship between a treatment and an outcome, and they are typically the most trusted study design. However, the analysis published in JAMA Internal Medicine showed that the RCT publications in prominent medical journals have had very little effect on the use of fish oil supplements, as well as the media portrayal of these supplements.
Since 90% of people who take omega-3 FA supplements do so by their own choice and not at the advice of a health care professional, it is understandable why this trend is occurring. These supplements are readily available in the vitamin aisles of thousands of stores, are more affordable than a prescription, and are touted as beneficial to heart health or lowering cholesterol by hundreds of news sources.
These use of these supplements was even endorsed by the American Heart Association in 2002 because less reliable research evidence than the RCTs had shown a benefit to cardiovascular health.
When previous research has shown a benefit, media sources have spread the message far and wide, and supplement companies have seized the opportunity to claim that their product will make people healthier, it is hard to contradict all of this information and change consumer’s minds. Even when newer, more reliable evidence has emerged saying that what we previously thought about fish oil supplements might not be entirely correct, the majority of consumers don’t take the time to look for hard evidence of a benefit before they make their way to the pharmacy.
Before you go out and spend money on a product claiming a health benefit, it is best to look for the original up-to-date research showing what benefit, or lack thereof, has been found. Even then, it’s always best to talk to your doctor before you alter your diet or begin taking a supplement. You never know how it many affect you based on your unique medical history and it’s always better to be safe than sorry when it comes to your health! (Plus, I’d personally get my omega-3’s straight from the source and eat real fish instead.)
“Wild salmon grilled on a cedar plank” by woodlywonderworks of Flickr Creative Commons
Source:
Grey A, Bolland M. Clinical Trial Evidence and Use of Fish Oil Supplements. JAMA Intern Med.2014;174(3):460-462. doi:10.1001/jamainternmed.2013.12765.
Please Note: This blog post is written just from one perspective and may not apply to all. Although I have the goal of losing weight, this blog post is written with the understanding that not everyone holds this same goal. This blog post reflects my experience and is not meant to encourage readers to pursue enrollment in bootcamps or to seek to lose weight.
Can you believe it? It’s already April! We’ve now waved goodbye to winter and said hello to spring…finally. It’s also that time when I want to say goodbye to those few extra pounds I put on during the cold months. If any of you are like me, it’s a lot more difficult to lose weight than it is to gain it. I’ve tried changing up my eating habits and taking up more rigorous exercise plans. I’ve even done what some people consider an extreme in exercising: fitness boot camps.
Fitness boot camps have become a very popular workout regime embraced by people of all ages, shapes, and levels of physical stamina across the country. Fitness boot camps are a type of group physical training program characterized by intense cardio and strength-training routines during a 1-hour period. Modeled after military boot camps, fitness boot camps are generally composed of calisthenics, or exercises like push-ups, crunches, pull-ups, and planks that rely on one’s body weight and require little equipment. Fitness boot camps also usually adopt a circuit-training format, which is composed of 6-8 circuits of strength and cardio exercises completed one after the other for 60-90 seconds each with 15-30 second breaks in between circuits. An example of a circuit would be sixty seconds of squats, lunges, and mountain climbers followed by a 30-second break and then 60 seconds of push-ups, scissor kicks, and side planks. Free weights, medicine balls, jump ropes, and exercise sliders may also be incorporated into circuit training for extra resistance.
So, are fitness boot camps a safe and effective way to get into shape? The answer is…it depends. What may work for some, may not work for all. According to About Health, fitness boot camps have both pros and cons. As far as pros, fitness boot camps are a cost-efficient way to get a full body workout with opportunities to share motivation and camaraderie with fellow boot campers. Therefore, along with promoting physical wellness, fitness boot camps also offer opportunities to strengthen one’s social wellness. However, there are also some limitations to this form of exercise. Because fitness boot camps are group workout sessions, participants may not be able to receive the one-on-one consultation that characterizes individualized personal training programs. Second, fitness boot camps typically require participants to have a steep learning curve. It may take some time to learn the workout routines and to identify exercises you may need to adapt to your abilities and needs.
Overall, it’s very important that you consult with your physician and, if available, complete a fitness assessment to determine if there are exercises that may aggravate prior injuries or health conditions before you engage in fitness boot camp or any other fitness programs. Fitness boot camps can be a great way to shed the winter weight in preparation for summer, but just like any workout, consistency is key. Completing a couple boot camp classes in early May may not help you meet your health goals before Memorial Day. Sticking to a workout plan along with healthy eating habits requires time, dedication, and commitment to translate to results. But you can do it—with or without fitness bootcamp!
by: Ben Smart
Today we are tackling an important – and probably relevant – question raised by some of our readers. We have 24 hours in a day, but for those of use who want to pack in as much as possible, it may not be possible to do it all. In some situations, we have to forgo study time, sleep hours, or a night out with friends to make it all work.
If it comes down to it– what’s more crucial: an hour of exercise, or an extra hour of sleep?
The New York Times polled two physicians and learned that sleep and exercise share a “bi-directional relationship.” They write that exercise can actually lead to deeper, more restorative sleep. But they warn that sleeping for less than seven hours is a risky path to go down, possibly resulting in next-day drowsiness and lower motivation.
http://www.shape.com/celebrities/star-trainers/ask-celebrity-trainer-should-you-skip-sleep-fit-workout
A Shape.com article emphasized the absolute necessity of getting enough sleep at night, particularly if your goal is to maintain a healthy weight. The trainer featured in the article said that her opinion is that sleep is more important the exercise.
http://greatist.com/fitness/dear-greatist-which-more-important-sleep-or-exercise
Greatist.com makes a key point that not everyone needs the same amount of sleep. Not to mention – if you exercise more during a given day, your body might need more sleep time to repair and recover. They write that a key factor in workouts is their duration, and to aim for anywhere between 20 minutes and an hour, depending on your personal goals.
Sleep well and be active, my friends 🙂
image from theeffect.net
Learn more about… Select Category Academics Alcohol & Drugs Diversity and Inclusion DIY emotional wellness Environmental Finances Fitness Flashback Friday Fun things General General Health Gift Healthy Relationships Infection Control intellectual wellness Interpersonal Violence Media Mental Health Nutrition Physical Activity Physical Wellness Relationships Safety Saftey Services Sexual Health sexual wellness Sleep social wellness Social Wellness Spirituality Stress UNC Events Wellness
Recommendations provided on this blog are not substitutions for medical care. Please seek professional guidance for your specific health care needs.
HealthyHeels in no way constitutes official University content. Blog entries are authored by Student Wellness staff and guests. Statements and opinions expressed on the HealthyHeels blog are strictly those of the authors and not of the University of North Carolina.
HealthyHeels bloggers comply with all university policies, including the UNC-Chapel Hill Network Acceptable Use Policy, as well as applicable laws.
Comments should be civil and on topic. The site administrator may, at their discretion, delete comments deemed to be uncivil, off-topic, or otherwise inappropriate.