Physical Health

Thinking of quitting? How to nix the nicotine

Anonymous — Wed, 20 Mar 2019 19:58:57 +0000

Thinking of quitting? How to nix the nicotine Anonymous (not verified) Wed, 03/20/2019 - 13:58

The end of the spring semester can be a time of change. There’s a lot on the horizon: Whether it’s finding a job, planning a trip or making a plan to quit tobacco, having support can go a long way toward reaching your goals.

What are some things to consider when quitting?

Quitting tobacco use is beneficial to both your physical and mental health. However, quitting takes time and energy, so being prepared and learning what works and what doesn’t can help ensure your success. Here are some things to keep in mind:

Coaching can help you create a detailed plan before you quit, including setting a start date, determining if you want to use a quit-aid and identifying potential triggers.
Share your plan with a few close friends or family members and ask for their support to stay on track.
Nicotine replacement therapies (NRT) like patches, gum and lozenges can reduce withdrawal symptoms and minimize cravings. These are use-specific doses of nicotine, unlike vaping, and are designed to help people step down their use while limiting exposure to other chemicals.
While cravings can be tough, they typically don’t last more than 1- 5 minutes. Having a distraction such as a mobile game or a Rubik’s Cube can help keep you occupied until the craving passes.
Practicing stress management and relaxation techniques such as deep breathing, exercising and reading can help prevent relapse.

Be patient with yourself. Quitting tobacco takes time, commitment and self-love. If you slip and use tobacco or other nicotine products, don’t be too hard on yourself. You’ve learned something new about what worked and what didn’t. Apply that knowledge and continue forward. Many tobacco users try several times before they are able to quit for good.

What resources can help me quit?

Health Promotion (on campus) offers free quit kits, one-on-one tobacco coaching and workshops to support students with explore their relationship with tobacco, identify goals and create a plan. Visit Wardenburg 130 or call 303-492-2937 to schedule an appointment.
The Colorado QuitLine is a free online resource for Colorado residents 15 years of age and older. It offers resources including community support and online or over-the-phone coaching.
Smokefree.gov is an interactive website that can help with creating a quit plan and includes apps and a mobile version for accessing cessation resources on the go. Follow them on Facebook, Twitter, and Instagram.
Kill the Can offers support and resources for those looking to quit smokeless tobacco like chew and dip.
This is Quitting is a free app that allows you to connect with real people who have quit JUULs and cigarettes. The app offers free messaging, structured exercises and other training tools to help you be successful.

Choosing to quit using tobacco is beneficial to your physical and mental health. It takes time and energy, so being prepared and learning what works and what doesn’t can help ensure your success.

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5 ways to fend off the flu

Anonymous — Tue, 15 Jan 2019 07:00:00 +0000

5 ways to fend off the flu Anonymous (not verified) Tue, 01/15/2019 - 00:00

Viruses like the flu can last 7 to 10 days, meaning symptoms like a stuffy nose, body aches, fatigue and a sore throat stick around for a while. Since antibiotics typically don’t work for viruses, it’s all about staying as healthy as possible. So how do we do it?

Get a flu shot

Year after year, the flu vaccine has been proven to be the most effective way to prevent the flu. The most common type of flu vaccine is made up of parts of inactivated flu viruses and cannot give you the flu. Free flu shots are already available to all �� Boulder students at specific walk-in hours on campus (just bring your Buff OneCard).

Keep it clean

Wash your hands often—in the bathroom, before eating, after class—there’s never a wrong time to soap up! If warm water and soap aren’t available, alcohol-based hand sanitizer is a good alternative. Pick up a travel-sized bottle for your backpack (they’re free at Health Promotion in Wardenburg room 130).

Support your immune system

Our immune systems are impacted by everything we do, from what we eat to our stress levels. Eating regular, balanced meals, hydrating with lots of water and sleeping 7 to 9 hours a night all help strengthen our bodies. When we are well-rested, well-resourced and well-nourished, we’re more capable of fighting off an infection.

Make it a priority for a new semester: Stick to a bedtime on school nights, carry around a reusable water bottle and fill up on vitamin-dense fruits and vegetables. Finding time for light physical activity and sunshine is good for our health, too: Take a walk with friends, reserve a court at The Rec or open your blinds and turn your living room into a yoga studio.

Practice healthy habits

When we look out for each other, we all stay healthier in the long run. That’s why it’s important to wipe down communal surfaces like doorknobs and counters with disinfectant, cough and sneeze into our elbow or sleeve (but not hands, since hands touch everything) and stay home when we’re not feeling well.

If you still find yourself under the weather, try these tips: Drink warm liquids like tea to soothe a sore throat and stay hydrated, get extra rest to let your body recover and use over-the-counter remedies as appropriate to find relief. Your body works hard to fight off these viruses and get you back into peak condition, so be kind to it!

In fact, treat yourself to some cold-care supplies: Cough drops, tissues, tea, honey sticks and gargling salt are all available free to �� Boulder students in the Health Promotion Resource Center (Wardenburg Health Center room 130).

Mind over matter

When our mental health is cared for, our physical health follows. It’s important to take time to relax, organize our thoughts and find healthy ways to deal with everything we have going on.

Mindfulness practices such as journaling, de-stressing activities like yoga and coping mechanisms like talking with a trusted friend or family member can be just as important as washing our hands and eating a healthy diet. Prioritizing self-care mentally and physically is key to a healthy, balanced semester.

Already sick? Sit this one out. Cold and flu viruses are highly contagious, so if you're feeling under the weather, it's best to stay at home in order to avoid infecting classmates and friends. Drink plenty of fluids, run a humidifier and wait for your symptoms to pass. If you experience severe symptoms, such as a sustained fever or excessive vomiting, see a doctor right away.

Viruses like the flu can last 7 to 10 days, meaning symptoms like a stuffy nose, body aches, fatigue and a sore throat stick around, it's all about staying as healthy as possible.

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Let's talk about Rx drug use: What is an opioid?

Anonymous — Wed, 28 Nov 2018 21:04:58 +0000

Let's talk about Rx drug use: What is an opioid? Anonymous (not verified) Wed, 11/28/2018 - 14:04

There are many reasons why someone may take a prescription medication. We know that these prescriptions are only safe when taken as directed by a medical professional for a specific health purpose, but for those who still choose to use outside of these conditions* there are some things to be aware of. Whether you’ve heard about the opioid crisis, are concerned about a friend or just want to know more about prescription use and safety, here are the basics.

*It is illegal to take a prescription medication that was not prescribed to you directly.

What is an opioid?

There’s a lot of coverage in the media right now on opioid use in our country. It’s important to know what opioids actually are, where they come from and what the risks of use include.

Opioids are drugs derived from opium, also called opiates. Opioids include semi-synthetic and synthetic opiates, which include illicit drugs such as heroin, fentanyl, and carfentanyl. Opioids also include prescription pain medications, such as morphine, hydrocodone, oxycodone and OxyContin.

Opioid overdoses can be fatal and difficult to predict. The best prevention is to avoid opioid use unless explicitly prescribed to you with specific instructions by a medical professional. However, if someone still chooses to use, noting the factors that can contribute to an overdose may help save a life.

Types of other prescription medications

Safety and risks with prescription medications depends on the type of medication in use. It’s good to be aware of the associated effects with each.

Depressants are medications like Xanax and OxyContin, which can create feelings of sedation in users. They can also slow down or stop breathing.
Stimulants are medications like Adderall, which activate the body’s systems and increase heart rate, blood pressure and breathing. They can also create feelings of alertness.

Mixing any of these with other substances, including alcohol, can seriously increase the risk of negative effects and can be fatal in some cases. It is illegal to use prescription medications that were prescribed to someone else; doing so may also increase the risk of negative effects, as the actual contents of the medication are unknown.

To keep yourself, others and the environment safe, safely dispose of any unused prescription medications at the safe disposal box in the �� Police Department.

Risk factors for overdose

Quality. Substance potency varies substantially and may be cut with dangerous, high-potency opioids.
Mixing. Mixing opioids in particular with alcohol or other medications such as benzodiazepines can slow the respiratory system and stop breathing.
Tolerance. Tolerance decreases after periods without use including detoxification, hospitalization, or if a person resumes use after recovery.
Environment. Using in isolated environments decreases the likelihood of someone being able to help in an overdose situation.
Health problems. Underlying health problems, especially chronic lung diseases like emphysema or sleep apnea can slow the respiratory system—even when the user is not aware they may have these underlying health problems.

If you suspect overdose:

Call 911.

Emergency responders can provide immediate medical attention. If an opiate overdose is suspected, they can administer Naloxone, a drug that can reverse the effects and save lives. Naloxone/Narcan is available to anyone at select pharmacies without a prescription from a doctor.

How to help a friend

For those interested in recovery and treating addiction, Counseling and Psychiatric Services (in C4C N352) provides counseling, referrals to community resources, and ongoing suboxone treatment, which provides medically assisted support to those with an opioid addiction.

The �� Collegiate Recovery Center, located in UMC 414, offers meetings and support groups, recovery-focused housing, events and activities, peer support and more for students in recovery or interested in pursuing recovering.

Health Promotion, located on the first floor of Wardenburg Health Center, offers a free training on exploring one’s relationship with substance use.

Click here for more information about alcohol and other drugs policies and resources at �� Boulder.

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Quick Fixes for Sleeping Better Tonight

Anonymous — Tue, 25 Sep 2018 06:00:00 +0000

Quick Fixes for Sleeping Better Tonight Anonymous (not verified) Tue, 09/25/2018 - 00:00

After enough late nights and early mornings, feeling sleepy can seem like another part of the college experience. But sleep is vital to overall health—research shows that getting 7-9 hours of restful sleep every night makes a world of difference for cognitive functioning, mood, metabolism, memory, immune system and more.

So how can we get our sleep cycle back under control?

Preparing for a restful night

The things we do during the day play a role in how well we sleep at night. For example, caffeine can stay in our systems for eight hours, meaning that we need to finish our last cup of coffee in the early afternoon.

Exercise is a similar situation: the adrenaline from a good workout increases alertness, which is great on its own. Finishing exercise at least three hours before bed then gives our bodies time to unwind from this increased adrenaline, making it easier to fall asleep afterwards.

Last, put away devices (or go on night time mode or use a blue light blocker) at least one hour before you plan to go to sleep. The blue light emitted from our phones and computers can interrupt our natural ability to produce melatonin, which lets us know it’s time to go to sleep; when we’re overexposed to blue light, our body feels like it has to stay awake longer.

Getting in the zone

Setting ourselves up for sleep is key to feeling rested. Start with the immediate environment: only use your bed for relaxing and resting, adjust your room temperature to keep things cool, try a fan or a white noise app to clear any distracting sounds, and make sure the room is dark so your internal clock knows it’s bedtime.

Starting a bedtime routine can also help. Try a calming activity every night before bed—like stretching, taking a shower, or meditating along with an app (we like the free Insight Timer-Medication Timer) - to cue your nervous system that it’s time to wind down.

If you’ve been lying in bed for twenty minutes after all of this and still can’t sleep, don’t worry. Sometimes our systems need a few more cues that they can calm down. Get up, do something low-key (like reading a book) for another twenty minutes, and then try going to bed again. Don’t force yourself to lie in bed until you fall asleep—this can just increase stress and make it harder to fall asleep.

If sleep difficulties persist

Many students facing sleep difficulties can benefit from using free apps like the Activity and Mood Diary or CBT-i Coach to track their sleep. These apps can help with developing better sleep habits, improving sleep environment, learning techniques of cognitive behavioral therapy and alleviating insomnia. Services are also available on campus for chronic sleep concerns that do not improve with time.

Sleep is vital to overall health—research shows that getting 7-9 hours of restful sleep every night makes a world of difference for cognitive functioning, mood, metabolism, memory, immune system and more. So how can we get our sleep cycle back under control?

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January is National Stalking Awareness Month

Anonymous — Thu, 25 Jan 2018 22:37:27 +0000

January is National Stalking Awareness Month Anonymous (not verified) Thu, 01/25/2018 - 15:37

While legal definitions vary, a working definition of stalking is “a course of conduct directed at a specific person that would cause a reasonable person to feel fear.”

According to the Stalking Resource Center, in the United States, over 7.5 million people are stalked each year, with nearly half of all stalking victims (46 percent) facing a least one unwanted contact per week.

The majority of victims are stalked by someone they know (like an ex-partner or roommate), with experiences like having the person show up in places they were not wanted; receiving unwanted telephone calls, voicemails or text messages; being watched or followed from a distance; and being spied on.

Stalking happens in communities across the country, and chances are you know someone who has been stalked. Being someone who takes stalking seriously and is willing to help can make a difference.

If you or someone you know is experiencing a pattern of unwanted contact that is having impact on you, please contact the Office of Victim Assistance (OVA) to discuss safety concerns and explore safety planning.

What is stalking?

Stalking happens in communities across the country, and chances are you know someone who has been stalked. Being someone who takes stalking seriously and is willing to help can make a difference.

Stalking is a pattern of behavior directed at a specific person that would cause a reasonable person to feel fear or alter their everyday activities. The unwanted behaviors can consist of texts, phone calls, emails, social media posts, following someone, spying on someone, leaving unwanted gifts for someone or any combination.

Stalking is against the law in all 50 states and violates �� Boulder’s policies.

To learn more about stalking, call 303-492-8855 or visit ��’s Office of Victim Assistance (OVA) in the Center for Community. Go to the OVA website for tips on how to log unwanted behavior, how to help a friend and more. Also, OVA advocate counselors always are willing to discuss something more with you confidentially, if you want.

More information on national stalking awareness can be found at the Stalking Resource Center.

How to Help a Friend who is Being Stalked

If you know someone experiencing a pattern of behavior that is causing them to feel fear or alter their everyday activities, there are ways to support them.

Take the situation seriously, and leave out judgement.
Ask about, and listen to, what your friend needs to feel safe.
Let your friend know what you are noticing and express your concern.
Encourage your friend to keep a record of what has been happening.
Please note if you have experienced a similar situation, your friend’s reactions and choices may differ, and that is okay.
Consider referring your friend to free and confidential advocacy, counseling and support services at ��’s Office of Victim Assistance (OVA). They can be contacted at 303-492-8855 or assist@colorado.edu.
Be aware that if you start to feel impacted by your friend’s situation, OVA is here for you, too! Getting support for yourself will allow you to be more available for your friend.

To learn more about stalking, visit the Stalking Resource Center and OVA's stalking pages on the “Get Help” tab. Also, look for more information on OVA’s Facebook page.

While legal definitions vary, a working definition of stalking is “a course of conduct directed at a specific person that would cause a reasonable person to feel fear.”

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5 Steps to Staying Healthy This Spring

Anonymous — Thu, 25 Jan 2018 18:13:38 +0000

5 Steps to Staying Healthy This Spring Anonymous (not verified) Thu, 01/25/2018 - 11:13

Viruses such as the flu and common cold can last 7–10 days, meaning symptoms like a stuffy nose, body aches, fatigue and a sore throat stick around for a while. Since antibiotics typically don’t work for viruses, it’s all about staying as healthy as possible. So how do we do it?

Get a flu shot

This year’s flu season has been particularly active. Protect yourself and those around you (hello, herd immunity!) with a free flu shot. No appointment needed—just bring your Buff OneCard to walk-in hours on campus:

Wardenburg Health Center: Monday–Friday, 10 a.m. to noon
The Health Clinic at Village Center: Monday–Thursday, 2–6 p.m.; Friday, 1–5 p.m.

Keep it clean

We need to wash our hands often—in the bathroom, before eating, after class—there’s no bad time! If warm water and soap aren’t available, alcohol-based hand sanitizer is a good alternative. Pick up a travel-sized bottle for your backpack (they’re free at the Health Promotion Resource Center in UMC 411).

Support a high-functioning immune system

Your immune system is impacted by everything you do, from what you eat to your stress levels. This means that eating regular, balanced meals; hydrating with lots of water; and sleeping 7–9 hours each night all help strengthen your body. When you’re well-rested, well-resourced and well-nourished, you’re more capable of fighting off an infection.

Make it a priority for the new semester: Stick to a bedtime on school nights, carry around a refillable water bottle and fill up on vitamin-dense fruits and vegetables. Finding time for light physical activity and sunshine is good for your health, too; take a walk with friends, toss around a Frisbee and open the blinds!

Practice good health habits

When we look out for each other, we all stay healthier in the long run. That’s why it’s important to wipe down communal surfaces like doorknobs and counters with disinfectant, cough and sneeze into your elbow or sleeve (but not hands, since hands touch everything) and stay home when you’re not feeling well.

In fact, treat it to some cold-care supplies on us. Cough drops, tissues, tea, honey sticks and gargling salt are all available free to �� Boulder students in Health Promotion (UMC 411).

Remember those good health habits for all areas of life

When our mental health is cared for, our physical health follows. It’s important to take time to relax, organize your thoughts and find healthy ways to deal with everything you have going on.

Mindfulness practices such as journaling, de-stressing activities such as yoga and coping mechanisms such as talking with a trusted friend or family member can be just as important as washing your hands. Prioritizing self-care mentally and physically is key to a healthy, balanced semester. We can do this, Buffs!

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Finding your fit at The Rec

Anonymous — Tue, 16 Jan 2018 19:10:38 +0000

Finding your fit at The Rec Anonymous (not verified) Tue, 01/16/2018 - 12:10

Make the most out of your time at ��! Studies have shown that physical activity, in any form, helps to relieve stress and improve cognitive function. So keep reading, visit the Recreation Services website and follow-us on social media! We want to help you Find Your Fit, feel good in your body, have fun and get the most out of your unique college experience.

Benefits of using the Rec

De-stress by staying active

While we can’t avoid stress, we can alleviate it before it wreaks havoc on our minds and bodies. Here are a few of the ways that you can relieve stress, while having fun with friends and finding your fit:

Make new friends and connect

If you’re looking to meet other like minded people, The Rec is the place to be. Find your community at �� through sports, outdoor adventures, a new job or at our fun and free events like International Climbing Night, LGBTQ Swim Night and more!

Participate in Healthy Competition

Do you have a competitive streak? You’re not the only one! Join a competitive or recreational sports team, or enter a competition. We have opportunities for you to shine all year round.

Foster a Healthy Mindset

College is a time of exploration, triumph, learning and fun; but we know that it is not without its challenges and pitfalls. This is why we are committed to providing opportunities to help you find your center, foster positive body image, build healthy habits and do what makes you feel physically, mentally and emotionally well.

Try Something new

The antidote to boredom and stagnation is variety! Explore the beautiful Front Range, develop a new skill, try a new workout, learn from an expert or just play. Whatever you choose to do, we hope that you’ll take advantage of the amazing and wildly diverse opportunities at The Rec.

Are you ready for the best part? YOU’RE A MEMBER! All full-fee paying undergraduate students are automatically members of The Rec. All you need is your Buff OneCard.

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