Graduation & Summer Vacation: Celebrating the Safe Way

Happy Wednesday Panthers! Currently, we are all in the middle of finals week, and we know that everyone has a lot on their minds! With the end of the semester so close, and graduation and summer vacation just around the corner, it’s about that time we all start thinking about the months to come. Everyone is getting ready to enjoy all the new changes that come along with graduation and/or just celebrating the end of the academic year and finally getting a chance to just lay back and relax a little!

There are a wide variety of things that must be kept in mind while taking the time to relax and have fun with the beginning of the summer time! Sun safety, hydration, sexual health, alcohol consumption, and so much more, and with many people taking a variety of different vacations and celebrating the variety of events that come with the beginning of summer (i.e.: end of the semester, the academic year, graduation) during the weeks to come, there are many things that are on the minds of students, and sometimes their safety isn’t one of them! Make sure you are taking the proper precautions to do all you can in order to keep yourself safe this summer!

Some things to keep in mind:

1. First and foremost! Make sure if you are planning an outing, that you are always somewhere safe, and whenever you can, make sure to be with someone, especially when drinking! The buddy system may seem “lame” but there is always safety in numbers!
2. Remember to stay hydrated! It doesn’t matter if you are out on the beach or sitting at home taking it easy, people don’t always remember that they need to keep themselves hydrated. Dehydration can lead to some moderate to severe. 
3. Don’t forget your sun safety! While summer vacation is the time when people want to work on their tans, don't forget to keep in mind all the harmful effects it can have on your skin. Using sun block can really help keep you healthy! 
4. Watch your alcohol consumption. Alcohol poisoning is only one of the dangers that can be involved in over consumption of alcohol, not to mention losing your self control and the bad decisions you may make because of it.
5. Be protected. It is important to make sure both you and your partner are protected at all times!

With these simple steps in mind, you will be well on your way to having a safe and enjoyable summer vacation! We hope that everyone keeps in mind all of our safer practices that we have talked about over the semester, because we believe it will help the students of EIU live a happier and healthier lifestyle!

Keep these tips in mind to have a healthy, fun, and relaxing break! We can’t wait to see everyone back for either summer sessions and/or back again for fall 2013!

Stress Management & Coping

Hey panthers! So this week marks our final week before finals, how are you all holding up? Sure hope the stress of the end of the semester hasn’t gotten too bad! We talked earlier this semester about what stress is, so this week we thought it would be helpful to give our readers some helpful tips on defeating/managing stress!

Here are some helpful tips to cope with stress from our EIU online website:

• Create a schedule and prioritize
• Plan your activities and be sure to allow yourself the time you need to get work done. It is best to over-estimate than having to stay up all night and rushing to finish a project or assignment. Separate tasks into three groups: essential, important and trivial. Focus on the first two and ignore the third to help set priorities. Setting realistic goals is also helpful since attainable goals are more encouraging.
• Tackle the biggest task first
• By starting with the biggest task, you are likely to have more energy (usually at the start of the day) which will increase your chance of success. Do the task early and you will also create momentum to continue accomplishing other tasks. Breaking up big tasks into smaller ones can help you feel more in control of a project as well.
• Regularly exercise
• Walking when you can, taking workout classes, or exercising for at least 10 minutes a day can elevate your mood, release tension, and keep you healthy. Exercise helps refresh your mind which can lead to alternative and creative solutions and possibilities.
• Reduce alcohol and drug use
• These substances may add to headaches, decrease coping mechanisms, and add to depression. Avoiding alcohol and drugs can also increase stress levels as they can cause health issues and legal problems.
• Take care of your body
• Staying up late, eating fast food frequently, and drinking energy drinks may make you feel more productive for awhile, but can ultimately cause more problems in the long-run. Eating right and getting adequate rest can keep stress away.
• Integrate life activities
• Maybe you get inspired watching late night television and feel the urge to send out emails to friends you've been meaning to contact. Whatever the activity, do it when you are able and willing. By doing things this way, you allow for the ebb and flow of life to run its course. Additionally, get involved with groups and clubs. Engaging with others and doing something you like can be an excellent remedy for college loneliness and relieve stress.
• Talk to someone
• Talk to a trusted friend, family member, colleague or a counselor to express your feelings and explain your stressors. Just talking may help you gain perspective and provide the outlet to start prioritizing tasks and reducing stress. Visit the Counseling Center website to make an appointment or get more information.

Here at EIU, students have access to counselors for a variety of things including everyday life and career counselors. They are here to help students who feel like they need to reach out and get an extra opinion or even just someone to vent to. The HERC also provides a stress presentation that can be requested to help keep students informed!

If you would like more information on stress and the stress presentations offered by the HERC, please contact the Community Organizing and Leadership Coordinator by phone at 217-581-7786 or by email at herc-peered@eiu.edu.

If you need to talk to a counselor here at EIU, please don’t hesitate to contact the Counseling Center at 217-581-3413.

Resources

“Stress Management” (2013). Brought to you by EIU HERC online page at: http://www.eiu.edu/herc/stress.php

Sleep: Facts & Myths

Alrighty Panthers, a few weeks ago we talked about some important information regarding sleep. This week we thought it would be helpful to talk about some of the facts and myths that float around out there on the topic of sleep.

Myth: If I can’t sleep, I can pick up something at the pharmacy. I don’t need to see a professional, and OTCs (over the counter drugs) are safer than prescription sleep aids.

Fact: It’s important to discuss all of your health conditions with your healthcare professional, especially if you’ve been experiencing symptoms of insomnia for more than a month. Over-the-counter (OTC) sleep aids may be appropriate, but it’s smart to discuss any treatment options with your healthcare professional before you self-medicate. Common OTC medications used as sleep aids may contain ingredients such as antihistamines and/or pain relievers which you may not need and also have side effects. Work with your healthcare professional to develop a personalized treatment plan including lifestyle changes and sleep habits to address your insomnia or other sleep problems over the long term.

Myth: Health problems such as obesity, diabetes, hypertension, and depression have no relation to the amount and quality of a person’s sleep.

Fact: More and more scientific studies are showing correlations between poor quality sleep and/or insufficient sleep with a variety of diseases. Blood pressure is variable during the sleep cycle. Interrupted sleep, however, can negatively affect the normal variability and may lead to hypertension and cardiovascular problems. Research indicates that insufficient sleep impairs the body’s ability to use insulin, which can lead to the onset of diabetes. Fragmented sleep can cause a lowered metabolism and increased levels of the hormone cortisol. Increased cortisol levels can result in an increased appetite and a decrease in one’s ability to burn calories.

Myth: Exercising before bed will make me tired, and help me sleep.

Fact: Exercise can be helpful for good sleep, especially when done regularly in the morning or afternoon and not too close to bedtime. If you don't exercise regularly, add good sleep to a long list of reasons why you should take up the practice.

However, sleep experts have cautioned people to avoid strenuous exercise right before sleep and even up to three hours before bedtime. That's because exercise has an alerting effect and raises your body temperature. This rise leads to a corresponding fall in temperature five to six hours later, which makes sleep easier then. If you've been exercising close to bedtime and having trouble falling or staying asleep, try to arrange your workout earlier in the day.

Myth: Watching TV in my bedroom and working on my laptop in bed helps me wind down and fall asleep.

Fact: Doing work, watching TV and using the computer, both close to bedtime and especially in the bedroom, hinders quality sleep. Violent shows, news reports and stories before bedtime can be agitating. Lighting can also be a source of agitation when trying to relax and fall asleep. The sleep environment should be used only for sleep and sex.

Myth: You can "cheat" on the amount of sleep you get.

Fact: Sleep experts say that most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.

Myth: During sleep, your brain rests.

Fact: The body rests during sleep. Despite this fact, the brain remains active, gets "recharged," and still controls many body functions including breathing. When we sleep, we typically drift between two basic sleep states, Rapid Eye Movement (REM) sleep and Non-REM (NREM) sleep, which consists of Sleep Stages One through Four. Sleep can be important to helping with consolidating your memories and cognitive functioning.

Myth: If you wake up in the middle of the night, it is best to lie in bed trying to fall back asleep, or to toss and turn until you eventually fall back to sleep.

Fact: Waking up in the middle of the night and not being able to go back to sleep is a symptom of insomnia. Relaxing imagery or thoughts may help to induce sleep. However, most experts agree that if you do not fall back to sleep within 15 to 20 minutes, you should get out of bed. You should go to another room, and engage in a relaxing activity like listening to music or reading. Don’t watch the clock. Return to bed only when you feel tired.

There are a wide variety of different ways that an individual can help themselves to maximize their sleep:

• Develop a relaxing routine
• Eat a small bedtime snack!
• Don’t use your bed for anything other than sleep and sex. All other activities should be done preferably at a desk and even better if they can be done in a different room.
• Establish a routine that you keep all 7 days of the week! Not following it every day can and will throw your body off schedule!
• Eliminate Naps!
• Exercise regularly, but don’t exercise within 2 hours of going to bed.

For more information visit the HERC Sleep Health page or contact the Community Organizing and Leadership Coordinator at (217) 581-7786 or by email at: herc-peered@eiu.edu

Resources:

Sleep Health. Found on the Eastern Illinois University Health Education Resource Center Online Page at: http://www.eiu.edu/herc/sleep.php

“Myths and Facts” (2011). Found on the National Sleep Foundation online page at: http://www.sleepfoundation.org/sleep-facts-information/myths-and-facts

“Diseases & Conditions” (2009). Found on the Cleveland Clinic online page at: http://my.clevelandclinic.org/disorders/sleep_disorders/hic_myths_and_facts_about_sleep.aspx

What is a "Healthy" Relationship?

It’s that time again Panthers! Yup, it’s Wednesday, and today’s topic of discussion is relationship health. Relationships in college tend to be just one small aspect of a college students social life, and with all the other aspects of a busy student’s life, it may be difficult to spot if they end up in what is considered an unhealthy relationship.

So what is an unhealthy relationship? Well according to Love is Respect.org:

“Relationships that are not healthy are based on power and control, not equality and respect. In the early stages of an abusive relationship, you may not think the unhealthy behaviors are a big deal. However, possessiveness, insults, jealous accusations, yelling, humiliation, pulling hair, pushing or other negative, abusive behaviors, are -- at their root -- exertions of power and control.”

Sometimes it can be difficult to really tell if you are in an unhealthy relationship, like for example, one sign of an unhealthy relationship is having to justify what you are doing, who you are with and so on to your partner because they feel like they have a right to know.

For some, it may feel like the right thing to do, because letting your partner know what is going on seems like the respectful thing to do, right? While it can be a sign of respect, it can be a sign of an unhealthy relationship once it becomes a control mechanism. How can it be recognized as a control mechanism? One way to tell would be if it becomes a demand to know where you are and who you are with, and with the demand comes the statement of who you can and can’t be with. Sometimes it can just be said as ‘I don’t trust so and so…’ or sometimes it is just flat out no you can’t be with a certain person.

As stated before, once a relationship has passed into the realm of “unhealthy”, the relationship becomes more about power and control. Some people don’t recognize it, and even if they do, they don’t want to admit it because they believe they can “work it out” or they can “fix it.”

There are some very intimidating statistics out there when it comes to individuals in unhealthy relationships.  The following statistics come from Iona College in New York:

• The U.S. Surgeon General ranks abuse by husbands and partners as the leading cause of injuries to women ages 15 to 44

• Statistically, one in four American women will be assaulted by a partner or ex-partner in her lifetime, regardless of race, ethnicity, socio-economic status or profession

• 2 million women are battered every year, one every 16 seconds

• Battering accounts for at least one half emergency room admissions for women

• People in unhealthy relationships suffer constant stress and anxiety, which compromises their health, erodes their self-esteem, and undermines their academic and vocational functioning

While many of the stats above list women as the main victims, but it is important to understand that men can also fall victim to unhealthy relationships just as easily as women can! According to the Boston College web page on Myths & Facts on Unhealthy Relationships, men can be and are victims of relationship violence and women can be and are abusers. They also go on to say that unhealthy relationships can occur in both straight and gay communities, and is not a gender issue. According to the Domestic violence Resource Center:

• Between 100,000 and 6 million men are victims of domestic violence each year

• Abuse against men makes up approximately 15% of intimate partner violence

• Men and women engage in overall comparable levels of abuse and control, such as diminishing the partner’s self-esteem, isolation and jealousy.

The following image comes from the EIU HERC unhealthy relationship web page and is a list comparing some of the different aspects of what makes up a healthy relationship verses an unhealthy one:

  

If you think you are in an unhealthy relationship, it is important to get out and/or seek outside help. Here at EIU, we have a well staffed counseling center that can help you sort out what’s going on if you believe you are in an unhealthy relationship. If you would like to talk to a counselor here at EIU, please don’t hesitate to contact the Counseling Center at 217-581-3413.

Resources:

“Healthy Relationships” (2013). Brought to you by Love is Respect at: http://www.loveisrespect.org/dating-basics/healthy-relationships

“Understanding Unhealthy Relationships” (2013). Brought to you by Iona College’s Counseling center at: http://www.iona.edu/studentlife/counsel/guide/unhealthyRelationships.cfm

“Healthy vs. Unhealthy Relationships” (2013). Brought to you by Eastern Illinois University’s Health Education Resource Center at: http://www.eiu.edu/herc/sexualhealth_relationships.php

“Myths & Facts on Unhealthy relationships” (2013). Brought to you by Boston College at: http://www.bc.edu/content/bc/offices/wrc/campusresources/partnerviolence/mythsandfacts.html

“Domestic Violence Statistics” (2013). Brought to you by the Domestic Violence Resource Center at: http://www.dvrc-or.org/domestic/violence/resources/C61/

College and Alcohol

Hey panthers! With the end of the semester approaching so quickly, many students are beginning to think about how they will be celebrating the end of the year/semester. For many, college is the first time that students get to indulge in alcohol, and while many are educated on the effects it can have, they still take it too far. Either by not paying attention to their consumption, participating in drinking games, or even just drinking so they feel like they fit in with those around them. These behaviors have a tendency of causing over consumption, and in many worst case scenarios, alcohol poisoning.

According to the site, College Drinking Prevention (2007):

Alcohol depresses nerves that control involuntary actions such as breathing and the gag reflext (which prevents choking). A fatal dose of alcohol will eventually stop these functions. It is common for someone who drank excessive alcohol to vomit since alcohol is an irritant to the stomach. There is then the danger of choking on vomit, which could cause death by asphyxiation in a person who is not conscious because of intoxication

You should also know that a person's blood alcohol concentration (BAC) can continue to rise even while he or she is passed out. Even after a person stops drinking, alcohol in the stomach and intestine continues to enter the bloodstream and circulate throughout the body. It is dangerous to assume the person will be fine by sleeping it off.

Alcohol poisoning can be a scary, so how can you prevent this from happening to you? One way is by understanding the standard drink size. A standard drink is equal to 13.7 grams (0.6 ounces) of pure alcohol or

• 12 ounces of beer

• 8 ounces of malt liquor

• 5 ounces of wine

• 1.5 ounces of a "shot" of 80-proof distilled spirits or liquor (e.g. gin, rum, vodka, or whiskey)

The same amount of alcohol is consumed for each type of drink listed above. A 12-ounce beer, 5-ounce glass of wine, or 1.5-ounce shot of liquor will affect a person in the same way. The type of alcoholic drink is not important, the amount of alcohol is.

With the knowledge of what a standard drink size is, students will be better informed as to how much they are drinking, which can help cut down on the chances of over drinking. While choosing to drink is a risk in itself, there are many other protective behaviors that people can choose in order to make sure they are enjoying their nights out without putting themselves at more risk. Some of the behaviors won’t actually cut down on alcohol poisoning (i.e. having a sober driver), but still reduces the risk to yourself and other’s in general. Some of those are as follows:

• Set a limit on how many drinks you are going to have for the night and stick to it.

• Drink slowly.

• Alcohol is metabolized at a rate of one drink per hour. Drinking slowly allows the liver to process the alcohol so it will not build up in the bloodstream.

• Eat before you drink.

• Eating high-protein foods like cheeses and meats will slow down the absorption rate so the alcohol will not hit your system all at once.

• Alternate drinks with water.

• Water helps dilute alcohol to slow absorption into the bloodstream. Avoid carbonated beverages as they increase absorption.

• Have a designated driver.

• Avoid DUI charges and the risk of death or injury by having a sober driver.

• Help your friends.

• If anyone in your group has had too much to drink, see that they get a ride home with someone sober or find them a place to sleep.

• Always stay with your original group.

• Never leave with someone you do not know. Alcohol is still the number one date rape drug. Persons who drink alcohol are more likely to be sexually assaulted than those who do not drink.

• Use alcohol cautiously in connection with any medication or other drugs.

With these things in mind, students will be better equipped to head out and enjoy their nights out on the town. Again, drinking in general is a behavior that has different risks associated with it, so as long as you practice the protective behaviors listed above, you are ready to have a safer night!

For more information about alcohol and alcohol poisoning, please feel free to contact EIU’s Alcohol and Substance Abuse Coordinator at (217) 581-7786 or by email at herc-alcoholed@eiu.edu.

Resources:
“Alcohol Risk Reduction,” from the Eastern Illinois University’s Online Alcohol webpage at http://www.eiu.edu/herc/alcohol_risk.php

“Facts about Alcohol Poisoning” from the College Drinking – Changing the Culture webpage at http://www.collegedrinkingprevention.gov/OtherAlcoholInformation/factsAboutAlcoholPoisoning.aspx

Defining a Dietary Supplement

Hey Panthers! Time for another update here on the EIU HERC Health Beat, and this week we want to talk about dietary supplements. When it comes to nutrition, dietary supplements tend to be something that many people don’t really understand all that much, and are often confused with supplements that help you actually lose weight.

So what is a dietary supplement then? According to the U.S. Food and Drug Administration, a dietary supplement is defined as follows:

a product intended for ingestion that contains a "dietary ingredient" intended to add further nutritional value to (supplement) the diet. A "dietary ingredient" may be one, or any combination, of the following substances:

• a vitamin
• a mineral
• an herb or other botanical
• an amino acid
• a dietary substance for use by people to supplement the diet by increasing the total dietary intake
• a concentrate, metabolite, constituent, or extract

Dietary supplements may be found in many forms such as tablets, capsules, softgels, gelcaps, liquids, or powders. Some dietary supplements can help ensure that you get an adequate dietary intake of essential nutrients; others may help you reduce your risk of disease.

There are many weight loss drugs out on the market now are marked as dietary supplements, and suppliers are doing this so that it becomes more appealing to consumers. On many bottles, if you read the fine print, it says that the product isn’t FDA approved, which means that it hasn’t been approved as an actual dietary supplement by the Food and Drug Administration. According to the FDA, dietary supplements (for the most part) aren’t required to be approved by the FDA. On their site they say the following:

Dietary supplement manufacturers and distributors are not required to obtain approval from FDA before marketing dietary supplements. Before a firm markets a dietary supplement, the firm is responsible for ensuring that

• the products it manufactures or distributes are safe
• any claims made about the products are not false or misleading
• the products comply with the Federal Food, Drug, and Cosmetic Act and FDA regulations in all other respects

With that being said, because supplements are not regulated, the product may have what the label says, but it is also important to remember that it also might have things in it which are not listed on the label.

So is a dietary supplement a food or a drug? According to the FDA, “The Dietary Supplement Health and Education Act define dietary supplements as a category of food. However, there is one exception: if a dietary supplement meets the definition of a drug, it is regulated as a drug.” With that being said, it is important to remember that most nutrients found in supplements are digested and absorbed better by the body coming from food.

So can dietary supplements help in things such as weight loss and improving health? Yes they can. If taken properly to supplement missing pieces of a healthy diet, they can be very beneficial, but like anything else, if abused they can also do more harm than good.

The best way to determine if you should be taking extra dietary supplements is by speaking with your doctor or with a registered dietitian. It is important to get fully informed before making decisions about dieting and your overall help, and professionals in the health care community just may be your best resources!

Here at EIU, if you would like to get some feedback on your current nutritional diet, then you can have a one-on-one meeting with our Nutrition Education Coordinator. We provide nutritional analysis to all students here at EIU. Students meet with the Nutrition Education Coordinator to discuss personalized nutritional needs. The best part is that it is free! If you would like to register for a nutritional analysis, then just sign up here: http://www.eiu.edu/herc/consultation_request.php for your consultation! Have any questions or concerns? Then call the Nutrition Education Coordinator at 217-581-7786 or email them at herc-nutritioned@eiu.edu

Resources:

U.S. Food and Drug Administration Website. “What is a Dietary Supplement” found at: http://www.fda.gov/AboutFDA/Transparency/Basics/ucm195635.htm

U.S. Food and Drug Administration Website. “Are Dietary Supplements Approved by the FDA?” Found at: http://www.fda.gov/AboutFDA/Transparency/Basics/ucm194344.htm

U.S. Food and Drug Administration Website. “Is a Dietary Supplement a Food or a Drug?” Found at: http://www.fda.gov/AboutFDA/Transparency/Basics/ucm194355.htm