Health Beat. by Julie Green. Vol. 12, Issue 1

Transcription

1 Health Beat Vol. 12, Issue 1 Maintaining Your Health and New Year s Resolutions Julie Green A Unique New Year Resolution-Donate Life Lindsey Tucker Spread Love, Not Germs Nancy Soto This Valentine s Day Be Heart Healthy Brittney Mull Editor-in-Chief Linda Pena, MA,CADC Editors CSULB Division of Student Services, Student Health Services, Health Resource Center Rm 268 Maintaining Your Health and New Year s Resolutions by Julie Green Perhaps one of the most commonly made New Year s resolutions is vowing to lose weight. This can be a challenging feat as it can sometimes be made out of guilt or unrealistic consideration for what it takes to accomplish a desired weight. A great alternative for resolving to lose weight is to change your eating habits and/or exercise regularly. 1 Following this resolution action plan, helps to keep you on track for the year 2011: 1. Set attainable goals. A great way to begin your journey is to make a list of things you would like to accomplish along the way. Instead of vowing to lose 20 pounds with no practical plan for achieving this goal, set up a series of short-term targets that will guide you to the ultimate accomplishment. For example, you could aim to eat smaller portions, only eat out once a week, ride your bike to school or work, or lose one pound per week. Making a list of small achievable goals enables you to experience success, while attaining a healthier version of yourself. 1 Always remember how important it is to recognize that you are not going to lose the weight overnight. Don t forget to reward yourself along the way for each goal met as this will keep your spirits high.

2 Heidi Burkey, MPH CHES Christina Goldpaint, MPH, CHES Nop Rantanasiripong, RN, MSN, CCRC HRC Programs Sexual Health Awareness Workshop (SHAW) HIV Testing and Counseling Same Day Results Men s Health Clinic Sexually Transmitted Infection (STI) Counseling Pregnancy Options Counseling Sexual Assault Programs Bridging Communications Survivor Empowerment Group For appointments call Have a support system. One of the most important action steps you can do to increase your chances of success is to spend time with people who support you and want to see you achieve your goals. 1 If you are inspired by a friend s healthy lifestyle, ask him/her about their daily routines. If the friend goes to the gym, consider doing the same. It is always much more fun to exercise with a friend. Other ways to stay on track include joining a group fitness class. If people are expecting you to come, you are less likely to miss workout sessions. Check out the CSULB Student Recreation and Wellness Center (SRWC). Call (562) for information about classes and exercise plans. Another positive addition to your healthy support system is to seek advice from a nutrition counselor. The Health Resource Center located in Rm. 268 of the Student Health Services offers nutrition counseling for free to all enrolled students. Through personalized individual sessions, a peer nutrition counselor will assess your dietary habits and together you create goals. Call (562) for more information or to schedule an appointment. 3. Hold yourself accountable. The main reason New Year s resolutions fail is because they are broken just as easily as they are made. 2 If you slip from your action plan, don t quit; each new day allows you to resume where you left off. And at the end of that day, you will feel good that you are continuing to work towards your goal. Stay positive and focus on the small successes. Keep close to your support system and remember to schedule follow-up appointments with your nutrition counselor. Hold yourself accountable on a daily basis and you will be surprised how much you enjoyed keeping this New Year s resolution. Remember no matter what time of the year, it is always the perfect moment to make a healthy lifestyle change. Even a small weight loss creates health benefits and reduces risk of chronic diseases. This can be the year you make your New Year's resolutions happen! References: 1. Centers for Disease Control & Prevention, (2 December 2010). Losing Weight. Retrieved from 2. Centers for Disease Control & Prevention, (2 December 2010). Healthy Weight - it s not a diet, it s a lifestyle! Retrieved from

3 Every year, people create new resolutions in order to better themselves. Although bettering our own life is still an outstanding resolution to uphold, it is also important to consider those who are less fortunate. January marks the beginning of National Blood Donor Month, which aims to show gratitude and recognition for those members of society who donate blood, organize drives and volunteer their time in order to save the lives of the unfortunate 1 in 10 hospital patients who need blood transfusions. 1 Committing to blood donations every fifty-six days throughout the next year will be a rewarding resolution that will potentially help hundreds of people. Every two seconds, a person living in the United States needs blood for emergency trauma care, surgeries or to help cure diseases such as cancer or leukemia. 1 The need for blood is consistent and blood donation organizations, such as the Red Cross, encourage anyone who is able to donate blood. Donating blood is a resolution that can be performed frequently throughout the year. Only fifty-six days is needed in between each donation period in order for the body to replenish the red blood cells that carry oxygen. 2 Although it may seem unsafe to donate blood, it is a completely monitored process and the trained staff is able to ensure the safety of the donor, as well as the recipient of the blood. All blood is tested for HIV, Hepatitis B, Hepatitis C, syphilis and other infectious diseases to guarantee that all blood donations will not infect patients with other illnesses. 3 Each time blood is donated, about one pint of blood (approximately one pound in weight) is extracted from the donor and processed within 24 to 48 hours of the donation. 2 The blood is processed into components that consist of red cells, plasma and platelets. Red blood cells are the cells that carry oxygen to and from tissues and organs, and must be used within 42 days of the donation. 4 Platelets help the body to control bleeding and must be used within five days of the donation. Plasma is the liquid part of the blood that helps prevent clots and can be frozen for up to 12 months. 4 At California State University, Long Beach (CSULB), there are on-campus opportunities available to give blood. The Red Cross attempts to hold blood drives at least once a month to allow students, faculty and staff to volunteer and donate blood during breaks, before or after classes. The entire process includes a brief medical history, mini-physical, donation, and refreshments. 3 The mini-physical is an important step that checks the donor s temperature, blood pressure, pulse and hematocrit level ensuring that donating blood will not be harmful to the individual. 3 Even though the actual donation only takes between ten and twelve minutes, the entire session usually lasts about an hour. Before leaving the Page 2 A Unique New Year Resolution - Donate Life by Lindsey Tucker

4 donation site, it is important to replenish the body by eating foods that will help gain strength back and decrease the likelihood of complications. One donation can save up to three lives. Therefore, if an estimated 30,000 students attending CSULB all donated blood, 150,000 lives would be spared. Although type-o blood is considered the universal blood and can be used in any scenario, only 7% of the population has this type. It is critically important that all blood types are encouraged to donate in order to provide a greater opportunity of having a match. 3 The most common reasons people do not participate in blood drives are that they did not think of it or they fear needles. There is no better time than 2011 to overcome this fear and to commit to a selfless resolution that will improve the lives of so many in need and become a superhero! References: 1. American Red Cross, (30, November 2010). Learn About Blood. Retrieved from 2. America s Blood Centers, (30, November 2010). Blood Donation FAQs. Retrieved from =13#how_often 3. Give Life, (1, December 2010). 50 Quick Facts. Retrieved from 4. Medline Plus, (1, December 2010). Blood Transfusions and Donation. Retrieved from bloodtransfusionand donation.html. CSULB Student Health Counseling Nutrition Counseling: Meet with a peer nutrition counselor who will tailor a one-hour free session to your needs. Quit Now Program: A guide to smoking cessation resources and information. SHARE Program: Individual counseling for students newly diagnosed with a sexually transmitted infection (STI). Building a Bridge of Communication: Individual counseling for students who recently or in the past experienced a sexual assault, such as an acquaintance or date rape. For all these free counseling services: Come to the Health Resource Center, Rm. 268

5 As the year progresses and we approach Valentine s Day (the Day of Love), students should keep in mind how important it is to spread affection, not infection. Every year thousands of people become infected with the flu, the common cold and sexually transmitted infections (STIs). However, all these infections can be prevented and the following article highlights specific ways to do so. The flu interferes with a college student s academic progress, but the flu vaccine protects students against three of the most infectious virus types. 1 Always check with the CSULB Student Health Services (SHS) for availability of the current flu vaccine. Additionally, check with your local pharmacies, such as: CVS, Walgreens, and/or Target. On campus, the vaccine is offered for $15, remember, staying healthy is cheaper than purchasing medications to get better. An excellent flu/common cold prevention step is to cover your nose and mouth with the inside crook of your elbow when you sneeze and cough, providing an excellent shield that obstructs the germs from infecting others. 1 It is important to wash your hands often in order to prevent spreading germs to your eyes, mouth and nose, and from spreading germs to others. When washing your hands, use soap and warm water or clean with an alcohol based hand santitizer. 2 If in spite of taking all precautions, one still gets sick, be sure to make an appointment at SHS. If medications are prescribed, be sure to follow the clinician s instructions for appropriate use in order to prevent further flu complications. 1 Other common bacterial and viral infections among college-age populations are STIs. Abstinence still remains the most effective form of prevention for STIs. However, many individuals are not abstinent and need to choose actions that protect them from STIs. An excellent way in which to become better educated about STIs is by attending the Sexual Health Awareness Workshop (SHAW) offered at the Health Resource Center (HRC), located in SHS, Rm SHAW provides information about STI prevention and forms of contraceptives. Remember that condoms not only provide protection against STIs, but also prevent pregnancy. If sexually active, test yearly for STIs at the SHS. Another proactive step is to get Gardasil vaccine. This vaccination series protects against the four most common types of Human Papilloma Virus (HPV). 3 The HRC provides the Gardasil Patient Assistance Program. Through this program, students who meet specific criteria can be eligible to get the series of injections for free through the HRC. Spread Love, Not Germs By Nancy Soto Page 3

6 If students adhere to these suggested flu and STI prevention steps, not only are they safe guarding their own health, but also the health of those around them. There is no better way to spread your love, than to offer the gift of health. Wishing everyone a very happy, loving and healthy February! References; 1. Centers for Disease Control Prevention, (30, November 2010). CDC says, Take 3 Actions to fight the Flu. Retrieved from flu/protect/preventing.htm 2. Centers for Disease Control and Prevention, (30, November 2010). Hand Washing: Clean Hands Saves Lives. Retrieved from National Cancer Institute, (22, December 2010). Human papillomavirus (HPV) vaccines. National Cancer Institute Fact Sheet. Retrieved from Gardasil Vaccine The Gardasil Vaccine prevents the four most common types of Human Papilloma Virus (HPV) which cause 90% of genital warts and 70% of cervical cancer. HPV is the most common STI in the U.S., affecting 1 in 2 people. Gardasil is a series of three injections over a 6-month time period. The vaccine is now available for both men and women. You can receive all three shots for free if you qualify! This is a value of over $400! The vaccine manufacturer is offering this program to uninsured, low income females and males, less than 26 years old. Please call (562) or (562) for more information.

7 Health Beat Volume 12, Issue 1 Page 4 This Valentine s Day Be Heart Healthy By Brittney Mull February is American Heart Month. 1 Generally, the term heart disease refers to several different heart conditions. The most common type of heart disease is coronary heart disease. In addition to being the leading cause of death in the United States, heart disease is also a major cause of disability. In 2006, more than 600,000 people in the United States died of heart disease. 2 Furthermore, it has been estimated that every 25 seconds an American will have a coronary event. 2 Heart disease is usually manifested in older adults; however, the disease can begin to develop at a young age. 3 Studies have shown that young adults are somewhat familiar with the risk factors and preventative measures for heat disease; according to these studies, up to 87% of young adults studied believe that the prevention of heart disease is important. 4 So, how can we reduce the risk of developing heart disease in the future? Young adults can start by taking the necessary steps to prevent and control factors that typically put people at greater risk. Such factors include high cholesterol, high blood pressure, diabetes, smoking cigarettes, being overweight or obese, eating a poor diet, being physically in active, and using alcohol. 2 A good way to combat these risk factors is by living a healthy lifestyle and managing your medical conditions. 2 As a student, you should try to choose healthier food items. You can help prevent high blood cholesterol by eating foods low in saturated fats and cholesterol and high in fiber. Also, you can lower your blood pressure by limiting your salt intake. Maintaining a healthy weight is equally important. Regular exercise will help you maintain a healthy weight, while also helping you lower your cholesterol and blood pressure. Additionally, students should limit alcohol use (too much can cause high blood pressure), and if you don t smoke you shouldn t start. If you smoke you can lower your risk of heart disease by quitting. 1

8 Managing preexisting medical conditions such as high cholesterol, high blood pressure, and/or diabetes is also a good way to reduce your risk of heart disease. Have your cholesterol checked at least once every five years. If you have high blood pressure or diabetes make sure you monitor your blood pressure and/or blood sugar levels regularly. Furthermore, take your medications regularly as prescribed and talk with your health care provider. 1 Early diagnosis and treatment may also significantly reduce your chances of developing heart disease. This Valentine s Day show that you care and celebrate your love by being heart-healthy. References: 1. Centers for Disease Control & Prevention., (2, December 2010). Valentine day tips. Family Health. Retrieved from 2. Centers for Disease Control & Prevention, (2, December 2010). Heart disease is the number one cause of death. CDC Features. Retrieved from 3. Vale, A. (2000). Heart disease and young adults: Is prevention important? Journal of Community Health Nursing, 17(4), Centers for Disease Control & Prevention, (2, December 2010). Division for heart disease and stroke prevention. Fact Sheets and At-a-Glance Reports. Retrieved from CSULB Division of Student Services, Student Health Services, Health Resource Center 1250 Bellflower Blvd., SHS-268, Long Beach, California Phone: Fax: hrc@csulb.edu URL: The HEALTH BEAT Newsletter is published by California State University, Long Beach, Division of Student Services, 1250 Bellflower Blvd., Long Beach, CA Printed in the USA. Copyright 2011 by the Student Health Services. All rights reserved. Contact CSULB, Division of Student Services, Health Resource Center for a free subscription at (562) Editorial Policies The Health Resource Center does not accept responsibility for views expressed in articles, reviews and other contributions that appear in its pages. The purpose of the HEALTH BEAT Newsletter is to serve college students and related professionals with health-related information, which may help understand a diagnosis or treatment, yet cannot serve as a replacement for the services of a licensed health care practitioner. The information and opinions presented in the HEALTH BEAT newsletter reflect the views of the authors.