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We hear it all of the time on campus: “I don’t need condoms or other safer sex supplies; I’m in a committed relationship.”  In heterosexual partnerships and partnerships between two males, research demonstrates an interesting trend:  those in casual or non-committed partnerships tend to use condoms more frequently than those in long-term or committed relationships. Basically, once relationships get serious, people are less likely to use condoms.

This post is NOT about associating judgment with anyone’s choice about using a condom, but rather, to de-stigmatize condom use in all relationships and partnership situations, whether they’re committed, casual, experimental, long-term, short-term, opposite sex, same-sex, etc.

Why might people stop using condoms in committed partnerships?

The reasoning behind discontinuing condom use in committed partnerships can be quite varied, and might include:

  •   Not having sexual acts that necessitate condoms (example: two partners who decide to stop having oral, anal or vaginal sex; or in another example: two females in a partnership who only have oral sex, would use dams rather than condoms; related to this example – keep in mind that many condoms can be easily converted to dental dams for use during oral sex!)
  •   Pregnancy risk is not a concern (e.g., pregnancy is not a factor in the relationship and/or some other form of contraception is used)
  •   Condoms imply fear or non-awareness of STI status of partner
  •   Condoms imply fear or non-awareness of partner monogamy
  •   Proposing to use condoms is a breach of partner intimacy in a committed relationship
  •   Proposing to use condoms is a way of communicating one’s own infidelity or positive STD status
  •   The notion that condoms decrease sexual pleasure
  •   Condoms are uncomfortable for partner(s) (e.g., allergy, improper size)

It’s true that both partners getting tested (and treated, if necessary) for STIs/HIV is a way of reducing risk of transmission within a partnership. In theory, if both partners are negative for STIs/HIV and are monogamous, then there’s little to no STI risk in that partnership. However, this idea is complicated by the fact that many STIs are not routinely tested for in exams, and that the frequency and timing of STI/HIV testing matters (one’s status may change with each new partner, for example). All of that said, in cases of total monogamy and recent mutual partner testing/treatment, the risk of STIs may be lower.

However, most of the reasons for condom discontinuation noted above involve larger issues about how we conceptualize condom use. They highlight serious social norms and beliefs (whether factual or not) around condoms, and touch on themes of intimacy, partner communication, fidelity and trust.

Why might people continue to use condoms?

Irrespective of what type of partnership they are in, people start and continue using condoms for a variety of reasons:

  •   To continually safeguard against STIs, including those that are not routinely tested for like herpes and HPV
  •   If another contraceptive method is used, to provide additional protection against pregnancy in addition to STIs (contraceptive options like the pill, patch and ring have a typical effectiveness of only 92%)
  •   To protect against STIs, if STI status is unknown for one or both partners
  •   To protect against STIs, if STI testing occurred outside of a testing window period*
  •   Many prefer using condoms as the only prevention method
  •   Many like condoms because it can delay the time to ejaculation, and therefore keep sex going for longer
  •   Many may prefer condoms because they can increase pleasure for their partner (ribbed condoms, studded condoms, etc.)
  •   Many may prefer condoms because it allows for quicker and easy clean up afterward.
  •   Wearing condoms no matter the nature of your relationship helps reinforce the HABIT. Behaviors are habits, and the best predictor of future behavior is past behavior.

* Side note: Window period to a period of detection in which you can identify an STI on a test. For the rapid oral HIV test, the window period is around 3 months, so if there was an exposure within 3 months of taking the test, it may not show up on the test.

Let’s Make a Pact

Let’s get rid of the judgment and association of condom use just being for casual hook-ups or non-committed relationships! In fact, let’s open up the discussion even more: there is no one contraception or protective choice best for certain types of partnerships.

  •   Condoms are not just for those in non-committed relationships who are fearful of STI status or partner fidelity
  •   Hormonal contraception is not the only viable method of protection for committed partners
  •   The IUD is not just for women who are married or in serious relationships
  •   Hormonal contraception is not just for women who anticipate having multiple partnerships, nor does it make people more likely to engage in sexual activity

There are plenty of reasons why people choose different contraceptive and protection options during sex – and choice is a beautiful thing! The important point here is that thinking thoughtfully about options with a partner is key, as is challenging the norms we set around these choices.  Trained staff at UNC Student Wellness are available to talk through contraceptive options with you through our confidential C.H.A.T.S. feature (ONYEN required), or in appointments by calling 919-962-WELL. And, condoms and other safer sex supplies are available to UNC students through online request, through drop-in at Student Wellness, and through the condom dispensers installed on campus.

From prtl.uhcl.edu

Last weekend, I had the fortunate opportunity of traveling ALONE to the wonderful city of Minneapolis, Minnesota. Since this was my first time in a big city by myself, I took advantage of every unique opportunity to explore all the offerings of this city. So what does this have to do with health and wellness? A lot! When I started thinking about how amazing I felt after my trip, I realized that the reasons aligned with the 8 Dimensions of Wellness that we try to promote here at Student Wellness.

Cultural
When you travel—even to other places in the U.S.–you have the opportunity to completely immerse yourself in a new culture. While I was in Minneapolis, I looked at some wonderful local, national, global, and historic art at 3 different museums! I was so amazed at this city’s dedication and appreciation for the arts, especially their emphasis on spreading it to younger people. I stumbled across so many art programs and theatres specifically targeted to children, and I myself, participated in a program to get discounted tickets to watch “Othello” at the Guthrie Theatre. The cultural exploration didn’t stop there. I wandered over to Eat Street for an authentic ethnic food experience, learned about the large Somali community, and talked to several locals who taught me about their local culture and appreciation for the cold weather which manifests as massive winter festivals, dog sled races, and ice sculpting!

Emotional
Traveling is truly an escape. You get to set aside your daily responsibilities and have some “me time.” This could involve relaxation or exploration or both (relaxploration!). Regardless, you only have to deal with one schedule – your own. You get to do whatever you want, in your own time. This is a great stress relief! In addition to stress relief, some studies show that anticipating upcoming travel correlates to happiness and that time spent alone can “ward off depression in young people.”

I did a great deal of relaxploration. I had to accept that I was in a new city surrounded by people who call it home. I became very comfortable asking for help and suggestions of things to do. I found the perfect spot on a bridge over the Mississippi River and watched the river peacefully float beneath me. I walked around Lake Calhoun and the Lake of the Isles and sipped some coffee at JJ’s Coffee and Wine Bistro while gazing out at Lake Calhoun. During all of this relaxploration, I took some time to clear my head, people-watch, and relax. When I returned to North Carolina, I noticed that I felt less overwhelmed. In fact, one study found that “after only a day or two [from returning from vacation], 89% of respondents saw significant drops in stress.”

Environmental
I immersed myself in a completely new environment! I was so pleased at the built environment of Minneapolis. They’ve got a great understanding of how to integrate urbanism with nature. In fact, urban parks are sprinkled throughout the city! Their transportation network is efficient, affordable, and very connected. I was able to travel across large spaces for a very small price. I also learned that environmental racism exists in Minneapolis, as it does in Chapel Hill, and affects the Somali neighborhoods disproportionately.

Financial I set myself a financial goal and monetary limit before I left; I told myself that I was going to try to spend the LEAST amount of money to do most everything I wanted to do. I succeeded! It’s very easy to be responsible and frugal while traveling as long as you set your own limits and stick to them. However, I want to acknowledge that the actual act of getting to your destination can be costly. Fortunately, our campus offers several means of funding transportation to our destinations such as:

UNC Global

Graduate and Professional Student Federation
The Office of Scholarships and Student Aid
The Center for Global Initiatives *added* (Thanks Priyanka!)

Intellectual
I made a “to-do” list before I left and constantly added and crossed off items as I was relaxploring. Others have noted that “having a ‘to-do’ list and crossing things off that list keeps you motivated and positive.” I definitely felt feelings of accomplishment and success! As a goal oriented person, this was a great way to work on my intellectual wellness while traveling. I also had the opportunity to visit the University of Minnesota and see if their graduate program was good fit for me.

Physical
I walked around….a lot. Although the public transportation was very efficient, I wanted to explore the city on foot too. While traveling, you can easily walk 7-10 miles in a day and not even realize it! These physical benefits last even after travel. According to one study, “travelers experience a 25% increase in performance on vigilance tests after returning from vacation.” (Vigilance tests refer to responding quickly to visual stimuli.) Traveling has great physical benefits before and after, but make sure you stay hydrated!

Social
I connected with some people – prospective students, locals, and other travelers. Traveling is great way to meet new people. Especially if you’re alone—traveling forces you to come out of your shell. So if you go to a coffee shop, a local bar/restaurant, or take a bus or train ride, chat with your neighbors. Social interaction is incredibly important. In fact, it is linked to improved cognitive function and decreased levels of stress hormones! Just like physical wellness, social wellness benefits last long after you return from travels. In fact, 53% of employed Americans reported that they feel more reconnected with family members after a vacation.

Spiritual
My spiritual wellness and emotional wellness are intertwined: if I feel emotionally well, then I feel spiritually well, and vice versa. My exploration in these two areas often involve nature, and I got my fill of nature while laying out in the sun and walking around Lake Calhoun. However, looking back, there are other elements of spirituality that I practiced during my travels. One of them is patience. Traveling involves a lot of waiting, and I had to practice staying calm if I was waiting for a bus and had no clue when it was arriving. I also had to be one with my ‘Go with the Flow’ self. The unexpected will happen, and you have to keep an open mind and be flexible to have room for changing plans. This may involve not being able to cross-off all of those items on your ‘to-do’ list…and being okay with that! Traveling allows you to “cultivate mindfulness,” especially whilst traveling alone. You have the opportunity to be present in the moment and focus your attention on taking in your new surroundings. Finally, traveling gives you the “time for reflection and introspection,” and I did a great bit of thinking about what I wanted the next three years of my life to look like.

All of this to say…. I had a wonderful trip. I knew I was having a great time, but it wasn’t until I went back and really thought about everything that I did that I saw how perfectly in tune they were with the wellness dimensions. I hope this encourages you to make some plans for Summer Vacation…get out there and travel!

Sources: Los Angeles Times

http://articles.latimes.com/2013/dec/17/news/la-trb-travel-best-medicine-study-20131217

US Travel Association
http://www.ustravel.org/sites/default/files/page/2010/02/benefits_of_travel_08_pdf_87080.pdf

Huffington Post
http://www.huffingtonpost.com/2013/04/17/traveling-alone-5-stress-relieving-benefits_n_3094527.html

India Times
http://www.indiatimes.com/lifestyle/travel/5-benefits-of-travelling-111919.html

North Carolina Environmental Justice Network
http://www.ncejn.org/

Joy. Good vibes. Felicidad. Happiness. A large part of overall health is emotional well-being. When we are emotionally healthy, we are usually in a positive state, commonly known as being happy. But what is happiness? And how can we get more of this good stuff in our life?

HAPPINESS is hard to pin down. Martin Seligman, a leading researcher in positive psychology, breaks happiness down into three parts. These are pleasure, engagement, and meaning. Pleasure means giving our body what it wants – satisfying primal needs. Engagement means living the “good life” of family, friends, enjoyable work, and hobbies. And finally, meaning refers to the utilization of our talents to a greater purpose. According to Seligman, all three of the parts are important, but engagement and meaning make the biggest difference in how good we feel about our life.

Let’s add another layer. Happiness can describe how we feel right now, or how we feel generally over time. This is called the “experiencing self” versus the “remembering self.” They’re both important, and you can build your life in a way to augment both types.

Some people worry that wanting to be happy is a selfish pursuit. The opposite is actually true – research has revealed that happier people are more productive, sociable, and healthy. And in turn, this will work to increase the mood of those around you. By working to increase your own spirits, you’re spreading the good vibes to those around you as well.

Using the three categories from Seligman, we’ve created some simple, actionable things you can do to boost your mood right now.

Pleasure

  • Eat a piece of dark chocolate – it releases dopamine (a feel-good neurotransmitter)
  • Munch on some walnuts – omega-3s have been linked to lower depression rates
  • Introduce a calming fragrance to your room
  • Get in the sunlight when you first wake up
  • Make time to get outside in the sun during the day (but don’t overdo it!)
  • Crack a smile – research has shown that even these muscular changes can induce a positive mood

Engagement

  • Have a genuine conversation with a good friend
  • Look through old photos of loved ones
  • Clear away clutter in your space – even the illusion of order can clear the mind
  • Use “rapid appreciative thinking” to quickly brainstorm 5 things that you’re grateful for
  • Laugh out loud! Stream a hilarious video. Laughter releases dopamine.
  • Zone out occasionally – clear your mind and meditate
  • Do something you’ve been meaning to right now

Meaning

  • Spend 30 seconds and do a good deed for someone in need
  • Take 5 minutes to brighten a loved one’s day – flowers, a card… anything!
  • Spend money on experiences – not stuff

Take 2 minutes and do something from this list. You’ll thank yourself later!

Workout Wednesday blog posts are written by UNC Campus Recreation staff members. Each Wednesday we swap blog posts with the Tarheel Tone Up blog so that readers can view more diverse post topics that will benefit their health and wellness. Workout Wednesday blog posts can be found both here and on tarheeltoneup.com.

Whether it’s the tradition of spring cleaning, or the demands of our busy chaotic lives, I’ve noticed that the concept of “de-cluttering” seems to be a hot trend lately- websites ranging from Oprah to zen blogs to Buzzfeed are talking about ways to simplify our lives through the process of “de-cluttering.”  But why is “stuff” bad? And in the craziness of our daily lives, who has time to de-clutter?

Why is clutter a bad thing?

Disorganization has been linked to increased stress and decreased productivity, not to mention greater risk of injury (because you are far more likely to trip and fall if your space is a mess!). On the flip side, simplifying your space can help save time and money, decrease germs, and promote focus.

So why is it so hard to get rid of things? 

Even though it seems clear that clutter impacts our emotional, physical, and environmental wellness, it’s still really hard to let go of things. Why is that? A recent study at Yale found that the same area of our brain that fires when we burn our tongues on hot coffee or stub our toes also lights up when we get rid of items. So it feels painful for us to give things up.   Another study showed that just holding or touching an item can cause emotional attachment. So of course it’s hard to throw that item away – you feel invested!

Now, of course this might not be true for everyone. There is a full continuum of “messy” to “neat” types of people out there, which means that tossing stuff is easier for some than others. Overall, though, tidying up your physical, social, and virtual spaces increases clarity in a world full of chaos.

Here are a few tips to get the de-clutter process kicked off:

  1. Focus on one thing at time. Take 10 minutes a day to focus on one de-clutter task: the pile of laundry on the floor, your desk, emptying your backpack. Don’t feel like you have to clean up your whole life all at once- baby steps!
  2. Monitor your social “clutter.” Clutter comes in many forms, including the things we put on our calendar. Be ruthless about saying no or postponing new commitments if your life feels too busy to manage.
  3. Tackle your virtual and mobile world. Take a minute at the end of the day to clear off your computer desktop. Control what phone notifications you receive (do you really want to know every time a celebrity tweets their post-workout snack?). When we are online, we are bombarded with a constant flow of information, so be proactive about setting filters and systems that work for you, not against you.
  4. Don’t worry about perfection. Striving towards simplicity won’t look the same for everyone. Figure out what your “perfect storm” of stuff is and set an attainable de-clutter goal. If you have a roommate, it’s good to talk through what works for them, too- your styles may be different.

In the Healthy Heels blog, we’ve talked lots about communicating with partners about if and when one may engage in sexual activity, various methods for practicing safer sex,  talking with partners about STIs, and even the benefits of open communication around sexual health with your peers.

In honor of our “Let’s Talk About It, UNC” (LTAI – which we’re pronouncing, “la-tay UNC”) program this month, we ask: “what about talking to your healthcare provider about sex?”

Sexual health is a personal topic and oftentimes a very sensitive subject to talk about with anyone, so when you are asked sensitive questions in an exam room with a healthcare provider you’ve only met a few times, it can be a little uncomfortable.  This blog post is dedicated to de-awkwardizing those discussions: we’ll cover why it’s important to talk about sex and sexual health with a provider, expectations for some questions to anticipate, and questions you may want to ask.

Why talk about sex?

Sexual activity and sexuality are normal parts of our lives, and sexual health is an important part of overall health.  As such, it can be important for both the healthcare provider and patient to talk openly and candidly about sex and sexual health during clinical appointments or exams.

From a healthcare provider’s perspective, talking about sex during an appointment is a normal part of talking about one’s general comprehensive health behavior.  In most settings, a health care provider will ask about sexual activity routinely. IMPORTANT: This does not mean that talking about sexual behavior necessarily relates to a specific health concern or to you! Even if you have not previously engaged in sexual behaviors, or are currently abstinent for a variety of reasons, it may seem unrelated to talk about sex, but it’s important to remember that your sexual health as an integrated component of your overall health and wellness is related to other areas of health in your body and life.  Here are some examples:

  •   Some nutritional supplements or drugs that you might take for infections may have an interaction with prescription contraception.
  •   Some drugs may influence one’s sexual health – like anti-depressants influencing sexual libido.
  •   Some drugs or supplements may change body chemistry and increase risk for yeast or other infections, particularly when regular sexual activity is involved.

Healthcare providers may also ask about the type of sex you’re having and the birth sex and gender of sex partners in order to give personalized screening and prevention recommendations. For example, if someone is only having oral sex with females, they may recommend using dental dams, but if someone is having vaginal sex with males, they may recommend using condoms.

From a patient’s perspective, clinical appointments are an opportunity to voice health concerns and get reliable, personalized information on sexual health questions or concerns.

Questions to anticipate

Providers frequently ask about the following during a clinical appointment:

  • Sexual activity – whether or not you’ve had sex before
  • Number of sex partners in some period of time (currently, in the last year, etc.)
  • Types of sex (oral, anal, vaginal, other)
  • The gender of sex partners (if you have specified a sexual orientation, this question may still be asked because a person’s orientation may not always correlate with their sexual partners)
  • Use of contraceptives or barrier methods (hormonal birth control, condoms, or dental dams, for example)
  • Testing history for HIV/STIs
  • Appearance of symptoms such as rash, sores, fever, etc.
  • Alcohol or other drug use around sex
  • Pap history, including whether you have had an abnormal pap and subsequent tests
  • Pregnancy history (if you have been pregnant before and whether those pregnancies resulted in a live birth, miscarriage, c-section, or abortion)
  • Some providers will ask about sexual satisfaction too

It’s important to note that there are no right or wrong answers to any of the above, though it is important to be honest about your responses. Remember, everything you talk about with a provider is protected information.

Things to bring up or ask about

A provider may ask you lots of questions, but it’s important that you feel comfortable speaking up about sexual health during appointments as well! Even if a health care provider doesn’t ask questions about sexual health, you should feel free to bring up any of the following:

  • Any changes since your last appointment (ex: appearance of symptoms, changes in lubrication or sensation)
  • Problems or challenges using contraceptives or barrier methods (side effects, itching or burning with condoms, etc.)
  • Results of any previous tests
  • HIV/STI testing recommendations, if not already offered by the provider
  • Any questions you may have about HIV/STI testing or prevention
  • Concerns you have about any prescriptions suggested by your doctor (ex: negative experiences in the past, fear of side effects). If something affects your willingness or ability to start or complete a treatment, speak up!

Didn’t get all the answers to your questions? If you have questions about sexual health, you can always ask a trained sexual health educator at Student Wellness by using our confidential online C.H.A.T.S feature, or by emailing [email protected]. You can also make an appointment to talk to staff in Student Wellness in a face to face  setting by calling 919-962-WELL.

Heels, did you know April is National Minority Health Month? So what does that mean?

National Minority Health Month began in April 2001 in response to a national health promotion and disease prevention initiative called Healthy People 2010 . Since its inauguration over a decade ago, National Minority Health Month has been commemorated every year nationally. The purpose of National Minority Health Month is twofold.

1)      National Minority Health month raises awareness about health disparities, or gaps in the quality of health and health care experienced by racial and ethnic minorities. Some of these racial and ethnic minorities include people who identify as Black or African American, Latina/Latino, East Asian (e.g., Chinese, Japanese), South Asian (e.g., Indian, Pakistani), Middle Eastern (e.g., Israeli, Iranian) and/or Native American. For example, did you know there is an average 5 year gap in life expectancy between African Americans and Whites in this country (Arias, 2010)?

2)      National Minority Health promotes action to achieve health equity – when every person has the opportunity to attain their full health potential.

Raising Awareness

To give you a sense of some of the health disparities facing our nation, take a look at the 3 minute clip below of Dr. David R. Williams, Professor of Public Health at Harvard University School of Public Health, and Professor of African and African American Studies at Harvard University.

Want to learn more? Below are some additional resources to raise your awareness about minority health and health disparities.

Minority Health Resources

Health Disparities Resources

Also, if you have 18 minutes to spare, check out this engaging video from Discovery called Health: When Sex, Race and Location Matter (part 1)

Taking Action

As you can tell from the aforementioned video and resources, we live in a nation with some disheartening health disparities. However, all hope is not lost. Our goal is to one day live in a world where every person has the opportunity to attain their full health potential. This year the Office of Minority Health has created a 5 minute clip (below) to promote this year’s Minority Health Month theme “Prevention is Power: Taking Action for Health Equity”.

There are many ways you can get involved with health equity work and make a difference both this April as well as throughout the year:

  • Take the Pledge: Take the Pledge to Support the National Partnership for Action to End Health Disparities and get regular updates on its progress.
  • Get Connected: Get connected with some of the outstanding campaigns and initiatives right here on our very own campus.
    • The UNC Minority Health Project
      • This website is a great guide for minority health-related activities here at UNC-Chapel Hill and elsewhere.
    • Annual Minority Health Conference at UNC-Chapel Hill
      • This conference is an annual student-run conference that occurs in February each year. Check out the website to learn more about past and future conferences.
    • UNC Program on Ethnicity, Culture and Health Outcomes
      • This website is a great guide to research, training, coursework and events related to disparities here at UNC-Chapel Hill.
    • National Health Equity Research Webcast
    • Leading for Racial Equity: Examining Structural Issues of Race and Class
      • This new graduate course is a professional interdisciplinary seminar that partners with the Racial Equity Institute, a national anti-racism training organization.
      • The course will be offered for the fall 2014 semester and consists of full day sessions on August 29 & 30 and September 13 & 27.
      • Course space is limited to 24 graduate students (Permission Required by Lead Instructor). To enroll send your name, UNC department affiliation, PID, and email address to [email protected]
  •  Continue the dialogue: Continue the dialogue by learning more about health equity and sharing the information with your network of classmates, coworkers, friends and family! Here are a few ideas to get you started:

o   Visit our Inclusion and Health Equity webpage

  • Here at UNC Student Wellness we are committed to promoting inclusion health equity. This webpage contains information to help you become more familiar with helpful definitions as well current opportunities to get involved.

o   Visit our Diversity and Inclusiveness in Collegiate Environments (DICE) webpage

  • Additionally, here at UNC Student Wellness we also have a peer health organization called Diversity and Inclusiveness in Collegiate Environments (DICE) whose mission is to create greater diversity awareness and programming inclusiveness for Carolina students. This webpage contains information about DICE as well as ways to get connected with their list serve, website or social media.

o   Attend a Racial Equity Institute Training

  • The Racial Equity Institute facilitates 2-day anti-racism/racial equity trainings to help participants explore issues of race in the United States. This training is an opportunity to challenge yourself and others, break down misconceptions, and continue the dialogue

What other ways can you get involved with health equity? Share your thoughts in the comment section below!

References

Arias E. United States life tables, 2006.National vital statistics reports; vol 58 no 21. Hyattsville, MD: National Center for Health Statistics.2010.

Plenty of blog posts have been solely for that group of people we call “runners.”  You’ll find a post on Map My Run, including 5k and five mile routes on campus.  Also, there aretips for beginning runners and the top rated fall 2012 running shoes.

But what if you aren’t a part of this group?  Just because you don’t run doesn’t mean you can’t be fit, healthy and in shape.  There are plenty of options at UNC Campus Rec gyms that don’t involve the treadmill.

The Bike/Indoor Cycling Class: If you still want to get in some cardio but go easy on the knees and joints, get on a bike!  There are plenty of stationary bikes in the downstairs and upstairs of the SRC, as well as Rams Head Rec Center.  You can go at your own pace on these or take it up a notch and sign up for an indoor cycling class.  Here, you’ll get your fair share of speed work and hills.  You can read my review on a class here.  On the bike you can do interval training and hills, just like running, but it’s more ideal for those who hate to run or are unable to do so due to injuries.

Weight Machines: There are plenty of weight machines in both gyms.  These are grouped together so you can switch quickly between (just remember to wipe down the equipment!).  My favorite way to do these machines is to alternate between a lower body exercise (like the hamstring curl) with an upper body exercise (like the overhead press).  Then, I go through most of the machines (confession – there are a few I avoid) two or three times.  Sure, running is great exercise, but strength training is extremely important.  It will build lean muscle, tone you up and rev up your metabolism.

Dumbbells: At the gym, you’ll find everything from just a few pounds to 100-pound dumbbells.  Using a variety of dumbbells for different moves creates an extremely effective workout.  You can perform so many moves – a lunge, a bicep curl, a squat – with just a couple of weights in each hand.  Without putting your feet in front of one another, you’ll work muscles from head to toe.  Again, lifting weights is not something you should skip!  You may be sore for a week or two, but after a couple weeks of weight training, your body with thank you.

These are just a few options from running.  There is also the elliptical, any group fitness classes – click for schedules, the Stairmaster (which I have a love-hate relationship with), the rowing machine and even swimming.

Another great way to exercise is to do something you love.  If you’re playing an intramural sport or racquetball in Fetzer or playing tennis at the South Campus Recreation Center – you’ll be running, but you won’t even realize it.

So overall, I definitely do give a lot of love to runners.  As a runner myself, I am always reading up on how to improve, different routes to take and the latest styles – but it’s okay if you’re not a runner!  Fitness is not about being able to run a mile; it’s about creating a healthy lifestyle.  Do what you enjoy!

Workout Wednesday blog posts are written by UNC Campus Recreation staff members. Each Wednesday we’ll be swapping blog posts with the Tarheel Tone Up blog so that readers can view more diverse post topics that will benefit their health and wellness. Workout Wednesday blog posts can be found both here and on tarheeltoneup.com.

Traveling to developing areas of the world this summer, studying abroad next semester or considering a volunteer position in another county over break? Awesome!

Image http://i2mag.com/how-to-quickly-and-cheaply-backpack-across-europe/

Start making preparations now to protect your health while you are away. If you are wondering how to prepare for your trip, Campus Health Services (CHS) International Travel Clinic is here to help! Follow the 5 simple steps below to get started.

Step 1: Visit the CHS International Travel Clinic Website here. The CHS International Travel Clinic website offers educational materials about maintaining health while traveling outside of the US. Some of the topics covered on the website include:

  • Drinking Water
  • Sanitation
  • Insect-borne Disease
  • Driving Conditions
  • Personal Security
  • Immunizations
  • Diarrhea
  • Food Borne Illness
  • Altitude Illness
  • Jet Lag
  • Malaria
  • Typhoid Fever
  • Heat Stroke
  • Yellow Fever
  • Japanese Encephalitis
  • Rabies
  • Insect Repellents
  • Sunscreen

Step 2: Download the Travel Questionnaire. You can visit the CHS Travel Clinic website or click here to access the questionnaire. With the information on the questionnaire, CHS staff can address topics specific to your destination, no matter where you are traveling. You will receive individualized recommendations to help you prepare for a safe and healthy trip.

Image: http://www.neohealth.com.hk/en/images/travel-medicine.jpg

Complete, sign and return the questionnaire by noon Friday to be scheduled for a travel clinic the next week. This will allow CHS staff time to prepare destination specific recommendations. Be sure to plan ahead! Clinics fill up quickly in the weeks before spring break and at the end of the semester.

Step 3: Sign up for a Group International Travel Clinic class. Once CHS receives your questionnaire, reserve your spot by calling 919-966-6573 between 8:00am and 4:30pm M-F. Ideally you would want to attend a travel class several months before your trip. Class times during the spring semester include:

Wednesdays from 12:30-1:30pm & Thursdays from 2:00-3:00pm

If traveling with a group, we suggest attending the class together to make sure everyone is on the same page and ready to go. If you are unavailable during these class times, individual sessions can be scheduled – call 919-966-6573 for more info.

Step 4: Attend the Group International Travel Clinic class. You may not want to think about more class time prior to an exciting trip but we think it’s worth the time! This class offers an informal setting to talk with CHS medical staff and fellow travelers about your preparations. It is a great opportunity to make sure you haven’t forgotten something important on your travel checklist. Allow 2 hours when you attend the class because any immunizations needed for your trip can be given after the classroom portion is complete. If you can’t stay that long, you can schedule a separate appointment just for travel immunizations.

NOTE: There is a $50 fee for the class as well as a $25 “no-show” fee if you do not attend your scheduled class time or reschedule.

The travel clinic class covers a broad range of topics relating to points across the globe that might be outside of your destination. You might think this is strange but it is done for a specific reason. If traveling again even to a different destination, you will not retake the classroom portion of the clinic. CHS will provide recommendations and prescriptions for subsequent trips as long as you are still an eligible member of the UNC community for a reduced price of only $20. Just fill out a questionnaire for your new itinerary, turn it in and wait for the call that your travel packet is ready to pick up. This is a great deal!

Step 5: Fill and pick up your travel prescriptions at the CHS pharmacy. At the class, you will receive prescriptions for medications and vaccination recommendations based on your itinerary. If your prescription insurance information was available, these prescriptions have been filled downstairs in the CHS pharmacy. If not, bring the prescriptions down to the pharmacy and the staff will get them ready.

The CHS pharmacists are very experienced with the medications and immunizations needed for travel across the globe. You will have a chance to meet briefly with the pharmacist to make sure your anti-malarial quantities are correct and to ask any other burning questions you might have. NOTE: There may be co-pays for your travel medications based on your prescription insurance. Be sure to visit the Healthy Heels Shoppe in the basement of CHS next to the pharmacy! They carry most items recommended in the Travel Clinic class and other items you may want to consider for your travel. You might be surprised by what you can find so come see us!

Check out the items typically stocked here in the Healthy Heels Shoppe!

After completing these 5 simple steps, you will be ready to enjoy your trip. We hope you have a great time wherever your travels are taking you and look forward to seeing you back on campus safe and sound!

HAPPY TRAVELS!

Image: http://media-cache-ak0.pinimg.com/736x/85/88/33/858833d63a85af9907daf7e2f7ac073b.jpg

The weather is warming up, the birds are waking back up, the grass is beginning to grow, and the Magnolia and Dogwoods are blossoming. Ahh, spring in Chapel Hill is FINALLY here.

Ah-Choo!

And if you are anything like me so are the allergies. You might be asking yourself right now, “Am I getting another cold?” And maybe you are because there have certainly been a lot of those around lately, but there is a good chance that it is just your overactive immune system trying to fight off pollen. But how can you tell if what you are experiencing is a cold or allergies? Well it is not so easy, and sometimes it is hard even for doctors to tell but the Mayo Clinic lists some common symptoms of each.   There are some symptoms however that are signs that it is one or the other.

Cold:

  • Sore Throat
  • Could cause fever or aches and pains
  • Potential fever
  • Usually only lasts 5-7 days

These symptoms are rare with Allergies.

Allergies:

  • Itchy, watery eyes
  • May last longer than a week or symptoms may be present off and on

This is very rare with a cold.

 Some people often do not realize they are suffering from allergies because they have never had them before, but unfortunately, you can develop allergies at any time in your life. I was not allergic to anything (except poison ivy) until my early 20s and then I started to get allergies in the fall, and now I get them in the fall and spring. So what are you to do? Well whether it is a cold or allergies, you want to treat the symptoms with an antihistamine. Some common examples include over-the-counter Benadryl (beware of drowsiness with Benadryl), Claritin, or Zyrtec. They help to get rid of some of that annoying nasal drip (i.e. mucus). You also can treat them with corticosteroids, and decongestants (if you have a stuffy nose). Nasal sprays may also be helpful, such as a saline spray just to rinse out allergens, or a more powerful prescription nose spray such as Flonase to combat symptoms. For those with chronic allergies, another possible and more permanent solution is Immunotherapy or allergy shots. This is the process of getting a series of shots over 3-5 years, that contains some of the allergen. The idea is to introduce the allergen into your body so that eventually your body recognizes it is not harmful. I know people often use this if they develop allergies to pets and do not want to give up their fury friends, and can be extremely helpful in combating environmental allergies too

If you have tried over-the-counter treatments and think you may need something stronger you can make an appointment at Campus Health Services. If starting allergy shots is something that you and your physician decide, you can get them right here on campus throughout the year.

So if you are constantly blowing your nose, and rubbing your itchy eyes, I empathize. Take some antihistamines and get out and enjoy this weather that we have been waiting so long for. Just don’t rub your face in the grass, instead smell the roses (haha) because they actually have almost no airborne pollen.

Student Wellness is starting a new program this Spring called “Let’s Talk About It, UNC”, or LTAI UNC (which we’re pronouncing “la-tay UNC”).  LTAI UNC is an awareness campaign that strives to encourage dialogue surrounding sexual wellness and connect students to reliable sexual health education and resources. College-aged adults are disproportionately affected by outcomes such as unintended pregnancy and STIs, and these outcomes can go on to impact self-esteem, academic performance, and relationships with peers and partners. Despite the availability of many resources on campuses, misconceptions around sexual health are common and many topics – from keeping relationships healthy, to STI testing, to communicating with partners – remain taboo or uncomfortable to talk about. LTAI UNC is about addressing that. And since April includes both National Public Health Week and STD Prevention Month, what better time is there to get students talking about “it”?

We believe that effective dissemination of reliable information and the degradation of social barriers such as stigma are possible by starting conversations. The idea is that meaningful gains in knowledge, awareness and healthy behavior can start with talking about “it”– with healthcare and wellness providers, friends and partners.

So, what’s “it”?

LTAI UNC focuses on sexual wellness. Specifically, we want to encourage dialogue on the topics that so frequently go unaddressed, oftentimes due to lack of knowledge, embarrassment, stigma, and other barriers. These topics include:

  •          Partnerships
  •          Contraception
  •          Sexual decision-making, including abstinence
  •          Sexual health risk reduction for STIs and pregnancy
  •          Communication

What will LTAI Do?

This month, we’ll be using in-person events and social media to connect students to resources and bust many common sexual health myths. We’ll also be posting sexual wellness themed blogs here at the Healthy Heels blog.

Start Talking

Get into the spirit of LTAI UNC by:

Coming to one of our LTAI events!

  • April 2nd– April 8th, 10AM-2PM: We’ll be tabling in the Union to bust sexual health myths, providing more information on LTAI UNC, offering some awesome giveaways from Student Wellness and the Daily Grind.
  • April 4th, 6-8PM: Let’s Talk Shabbat at UNC Hillel.
  • April 9th, 8-10PM:  Sexual Health Trivia at Steel String Brewery (Must be 21 or older).
  • April 1st through April 30th:  Talk about it, and get entered to win prizes. Re-tweet our posts, or contribute your own with the #LTAIUNC hashtag between April 1st and April 30th, you will be entered into a drawing to win your choice of a FitBit Fit or Chromecast. Only full-time matriculating UNC students are eligible.  If you are a UNC Chapel Hill student and use the C.H.A.T. S. feature between April 1st and April 30th and complete an anonymous evaluation following your chat conversation, you can elect to be entered into a drawing to win your choice of a FitBit Flex or iPod nano. Access C.H.A.T.S.  here!

Check out our resources on talking about sexual wellness:

  • Check out our blog posts about tips on having difficult conversations. There’s one for talking about STI diagnosis, another about talking with partners.
  •  Have a sexual wellness question? Ask a trained Wellness educator by making an appointment by calling 919-962-WELL, or use our confidential health assistance and talk around sexuality (C.H.A.T.S.) program. Bonus! If you use our C.H.A.T. feature this month you can volunteer to be entered to win a prize! Drawing will be {Insert date}.

Let’s start talking! The more we talk, the closer we get to making the UNC campus a healthier, safer place.

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