Here at Regis University, we embody the Jesuit value Cura Personalis or care of the whole person. Student Health Services is available to not only help you with illness and disease but to prevent these and to help you achieve good overall health. Here are a few topics to help support you as you trek along your educational journey. Your body is amazing, but be kind and take care of it, so it can take care of you. What sexual health services are offered at Student Health Services (SHS)? Comprehensive sexually transmitted disease (STD) testing for men and women. Women's health care, including Pap smears, breast examinations, pregnancy testing, preconception counseling, routine gynecology visits and treatment of vaginal and urinary infections. Human Papilloma Virus (HPV) and Hepatitis B vaccines are also available. Hepatitis A vaccines are available at local pharmacies and health departments. Sexual HealthExerciseSleep HygieneTipsStressSmart College EatingCold & Flu Relief Sexually Transmitted Disease Information Bacterial Vaginosis http://www.cdc.gov/std/bv/the-facts/default.htm Chlamydia http://www.cdc.gov/std/chlamydia/the-facts/default.htm Genital Herpes http://www.cdc.gov/std/Herpes/the-facts/default.htm Genital HPV http://www.cdc.gov/std/HPV/the-facts/default.htm Gonorrhea http://www.cdc.gov/std/Gonorrhea/the-facts/default.htm HIV http://www.cdc.gov/hiv/risk/index.html Syphillis http://www.cdc.gov/std/syphilis/the-facts/default.htm Trichomonas http://www.cdc.gov/std/trichomonas/the-facts/default.htm STD Testing Information Who should get tested? All sexually active men and women, especially if under the age of 26. How often should I get tested? If you are sexually active and under the age of 26, get tested every year, and more often if you change/add partners. I don't have any symptoms. Do I still need testing? Yes. The most common bacterial STD (chlamydia) does not have symptoms in the majority of people. Other STD's also frequently do not produce symptoms. Which STD's should I be tested for? If you do not have symptoms, get tested for chlamydia, gonorrhea and HIV every year. If you have symptoms, you may need testing for other STD's such as syphilis and herpes. Your health care provider will guide you through this question. Do I have to have an exam? It depends on whether you have symptoms. It is best to discuss that with a health care provider. An appointment at SHS is the easiest way to decide what is best for you. Doesn’t my doctor’s office at home automatically test me for STDs at my annual visit? No, you have to ask to be tested. Even if you have had a urine, blood test, or pap test, it doesn’t automatically mean STD testing was done. Ask to be sure. Can I get tested at SHS? Yes. Make an appointment today. Appointments can be scheduled online at https://shs.regis.edu or by calling 303.458.3558. Do I need to pay for testing? SHS offers the service of insurance billing for students who are seen in our clinic. If a claim is denied or processed out of network, office visits will not be charged to the student. If laboratory tests are not fully paid by the insurance company then the student will be responsible for the outstanding balance and billed accordingly. HPV and Vaginal Yeast Infections HPV and the Pap Test http://www.cdc.gov/hpv/ HPV Vaccine http://www.cdc.gov/std/hpv/STDFact-HPV-vaccine-young-women.htm Genital/Vulvovaginal Candidiasis http://www.cdc.gov/fungal/diseases/Candidiasis/genital/ Reproductive Health Preconceptive Health http://www.cdc.gov/preconception/planning.html Pregnancy http://www.womenshealth.gov/pregnancy/you-are-pregnant/staying-healthy-safe.html Be sure to visit the Regis University Wellness and Recreation page for more information! Aerobic Exercise Includes any type of exercise which gets the heart pumping and uses up additional oxygen (i.e., you breath faster and heavier). At least 30 minutes five times a week is the goal for adults. Recent research has shown that even five minutes of running per day has health benefits– try jogging up and down stairs in your residence hall during a study break! Interested in walking for fitness? Check out The Walking Site for more information or check out the 3.5 mile Regis Wellness Loop around campus and the surrounding community. Try biking to the store, to a restaurant, or down the nearby Clear Creek trail off Lowell and 55th. Our Cycle Works program is free to students who want to rent a bike or have their own bike serviced. For more info on trails, check out Walk Ride Colorado Strength Training Strength (resistance) training can include both body weight exercises and exercises using other forms of resistance, including dumbbells, free weights, kettlebells, resistance bands, and machines. Join Regis’ Fitness Center for free access to equipment as well as Personal Trainers who can help you develop a program tailored to your needs. Flexibility Training Stretching should be done after your muscles have heated up. Flexibility can include activities such as stretching, martial arts, ballet, yoga, and Pilates – try yoga stretches while watching TV. Staying Active You can participate in fitness activities on campus through intramural or club sports, the Fitness Center, and/or recreational activities with the Outdoor Adventure Program. These include hiking, camping, fishing, and climbing. Using exercise DVDs is another easy, inexpensive way to get started on a fitness program. Sleep– It's important. Sleep needs for young adults range from 7-9 hours each night. Sleep hygiene is a term that describes good sleep habits. It encompasses various practices that are needed to have normal, quality nighttime sleep and full daytime alertness. The following tips can help promote sleep hygiene.editor at firstname.lastname@example.org. Tips for Patients are available for download at neurologyreviews.com. Limit daytime naps. Avoid taking naps in the afternoon, because this can interfere with nighttime sleep. If you must nap, limit it to a power nap, less than an hour. Also, never take a nap after 3 p.m. Avoid wake-promoting agents. Consuming caffeine, nicotine, alcohol, and other chemicals can prevent you from falling asleep or disturb your sleep. Try to avoid consuming these wake promoting agents four to six hours before bedtime. Go to bed only when you are tired. If you are not asleep after 20 minutes of struggling to fall asleep, get out of bed. Try going to another room and doing something relaxing, such as reading or listening to music, until you are tired enough to sleep. Have the proper sleep environment. A room that is quiet, dark, and cool can help promote better sleep. Reduce the distraction of outside noise with earplugs or a white noise machine. Use heavy curtains, blackout shades, or an eye mask to block light. Make sure your room is well ventilated and at a temperature between 60° and 75° Fahrenheit. Keep sleep and wake times consistent. Go to bed at the same time every night, even on the weekends. Also, wake up at the same time each day. This will help to set your body’s internal clock and optimize the quality of your sleep. Seek natural light. Getting the right amount of natural light during the day is important. Light exposure helps maintain a healthy sleep–wake cycle. Ditch the devices. Turn off all electronic devices with screens, including computers and cell phones, an hour before bedtime. The light from these devices may affect your sleep if left on closer to your bedtime. Seek professional help when needed. If you consistently find it difficult to fall or stay asleep, feel tired, or feel not rested during the day, despite spending enough time in bed at night, you may have a sleep disorder. Contact your campus health center if these conditions persist. Learn how sleep deprivation affects your brain. Overwhelmed? http://www.halfofus.com/presspause/ Stressed? https://www.settogo.org/cardstack/managing-stress/ Need help building friends and support? https://collegeinfogeek.com/make-friends-college/ If you’re struggling with any of these issues for longer than a couple weeks or it’s making your life difficult to manage, call us at 303.458.3558 or make an appointment online at https://shs.regis.edu/ or schedule an appointment to talk with an Office of Counseling and Personal Development (OCPD) counselor at 303.458.3507. OCPD After Hours Service Protocol: 844.493.8255 National Suicide Prevention Hotline: 800.273.TALK available anytime, for anything Basically, this transition from high school to college is as good a time as any to learn about nutrition and weight management. It's best to take a whole food approach and focus on adding fruits, vegetables, whole grains, proteins and good fats. You should still eat as little processed foods as possible, but with a whole food approach you don't have to worry as much about calories and extra bad stuff because you're hitting all the nutritious food groups and getting the vitamins and minerals you need. You should enjoy your food and go into it thinking, “what do I like and how can I build healthy meals from that?” and it's so much easier. It’s About (Energy) Balance Your parents probably gave you some innate sense of what’s “healthy” and how to eat “in moderation.” Still, knowing how to identify healthier foods pales in comparison to understanding the larger concept of energy balance (calories in versus calories out) and how it relates to weight. After a period of time, it’s the total energy balance that chiefly determines the changes in your body. Put simply: If you eat more calories than you spend (via exercise, non-exercise activity, and basic bodily functions), you’ll gain weight over time. Conversely, eat less than you burn and you’ll lose weight over time. Since many college meal plans tend toward an all-you-can-eat style, you can steel yourself against temptations with these general guidelines in mind: Eat two or three meals daily in dining hall: Save your dining hall trips for when you can sit down and take your time to eat a solid meal. Try to avoid going to the dining hall only for a “light snack.” Hit the salad bar: You can turn anything you get in the dining hall into a salad. Load up on fibrous veggies for added food volume (and not to mention, awesome micronutrients and fiber). Unless they’re prepared heavily in fat sources, vegetables typically have lower calories. Emphasize protein: You should have access to an assortment of protein options: chicken, burger patties, lunch meats (although these can be higher in sodium), beans, eggs (hardboiled or scrambled), tofu, tuna, peanut butter and so on. Sometimes you may have to alter your food. For example, if only fried chicken is available, remove the fried skin to salvage what is otherwise a perfectly good source of protein. It doesn’t have to be perfect. Make special requests: Take more control of your situation by asking food service workers for modifications. Many of them graciously accept reasonable adjustments and requests, such as a burger without the bun. Just explain to them that you’d rather eat what you can than needlessly waste food. Drink a ton of water: Drink water with your meal, as it contributes to feeling of fullness. Many times you may confuse hunger signals with mild dehydration. Avoid drinking your calories: Steer clear of the fountain drinks. Liquid calories are just too easily over consumed, not to mention unsatisfying. If you’re in a hurry though, a smoothie, a glass of milk, or a bowl of soup are fine, but you want those to be exceptions, not the norm. Eat when slightly hungry and until fullness: Common sense, right? Except common sense takes a hike amid a food paradise, where it’s easy to be tempted and ignore satiety cues. We say “slightly hungry” because when you get into full-blown hungry mode, you’re a lot less calculated about healthy choices and are more concerned with cramming things into your belly. Don’t worry if you can’t do these things from the get-go. These self-control tactics are fairly advanced skills that can take some time to develop. It’s cool to treat yourself on occasion: It’s smart to balance an otherwise sensible diet with a moderate amount of foods that make you happy, too. The trick is to not completely deprive yourself, but to find the minimum amount of the treat that will satisfy you. This balance will be especially beneficial for when you eat with pals that might have less healthy eating habits. The food will still be there tomorrow: Just remember that even if it felt like that meatloaf spoke to your soul, you can still enjoy more food tomorrow or at the next meal. Eat Well in Your Residence Hall Room While many may hit up the fast food joints around campus, you can easily cobble together hearty meals in your own dorm room as well. Most dining halls will allow you to take small food items, such as piece of fruit or sandwich, with you. In addition to those, it’s a good idea to have some non-perishable items at the ready. Some examples of food to keep in your residence hall room: Nuts and nut butters Dried fruit Oatmeal, rice, beans, tortillas, whole wheat bread Granola bars (watch the hidden sugars, oils) Canned chicken, tuna or sardines Hot sauce, various sauces, and spices (to make the food more palatable) Space is limited in your residence hall room, but here’s a few items you might want to have around. Can opener: Yup, it opens cans. Mini-fridge: You can live without one, but having it will certainly help diversify your food staples (i.e. eggs, egg whites, milk, etc.) Microwave: The things you can cook in the microwave span a surprisingly long list. Think oats, rice, eggs, baked potato. Plastic food containers: Very few things beat being able to store your foods and then being able to easily transport them around campus. Magic Bullet blender: Perfect for blending smoothies, sauces, and guacamoles. It’s surprisingly tiny— perfect for a residence hall room. Buy a bag of anything— pretzels, nuts, even chips —and immediately look at the serving size and pre-portion the snack into sandwich bags. Not only does this prevent you from eating half a box of crackers in one sitting, but your snacks don't go stale as quickly and they're portable, so you can grab one and go in the morning. Don’t hang in the dining hall. Use it to eat. Lingering can cause you to eat more than you need just because you are there. Move the social gathering to another spot. College and cold and flu often go hand in hand. Find out when you can weather an illness, and when it's time to head to the campus health center. For college students, it's tough to keep healthy and germ-free at school. Crowded residence halls and classrooms, a lack of sleep, stress, and poor diet can easily add up to a cold or flu. So how can you tell whether to tough out your illness or head to the campus health center? If you start with a sore throat, have difficulty swallowing, and can't even drink water, that's a pretty significant sore throat. With symptoms that severe, college students may get dehydrated, which is another major health problem. In those cases, it's important to figure out what's behind the severe symptoms and treat whatever can be treated — time to head to your college health center for diagnosis. Other symptoms that warrant college students visiting a health care provider include: Any difficulty breathing (you feel that you can't get enough air in) Painful inhaling or exhaling Wheezing Fever of 100.5 degrees Fahrenheit or higher Persistent cough that lasts more than a week Coughing that keeps you awake at night For all these symptoms, you should come in and get evaluated. Paying attention to the duration of an illness is also a good way to tell what needs treatment. Getting sick with symptoms that last for longer than a week need treatment while most cold and flu bugs will wrap up in just a few days and you'll start feeling better without treatment. College Students: Strep Throat, Cold, and Flu These are some of the most common illnesses that college students are faced with, as they're rampant on college campuses and spread very easily from person to person. Here's a brief description of what each is like, how they're different, and how they're treated: Strep throat. Suspect this bacterial infection if you get a sudden fever, extremely sore throat, painful or difficult swallowing, white spots or red all over the throat, and painful lymph nodes in your neck. Strep throat needs treatment with antibiotics to get rid of the bacteria and prevent transmission to other people, and mostly to ward off complications including damage to the heart. The common cold. This illness is caused by a virus. A cold may cause a fever, achy muscles, headaches, watering eyes, coughing, nasal discharge, stuffed-up nose, sneezing, hoarseness, and a sore throat. The common cold can't be treated, but it will clear up on its own with plenty of rest and clear fluids. The flu. This viral infection can often mimic the symptoms of the common cold — only much worse. Fever, achy muscles, headaches, no appetite, coughing, and a stuffed-up nose are common. But the flu also causes nausea, frequent sweating, and the chills. If notified within 48 hours of symptom onset, your doctor may prescribe anti-viral medication to shorten the duration and lessen the severity of the flu. And although there is no treatment per se for the flu, it will improve on its own with plenty of rest and clear fluids. College Students: Preventing Colds and Flu The best way to avoid getting the flu is to get the flu vaccine, which is offered by our college campus to keep students safe and healthy. The common cold, however, requires a little effort to keep away the germs. Do your best to stay away from the sick kids in class. Try to sit on the other side of the room. If you're sick, try to sit by yourself, always cover your mouth and nose when you cough or sneeze, and try not to touch other people. Wash your hands, wash your hands, remember to get some vitamin C, vitamin D (plenty of sun here), and zinc, and wash your hands!