You are responsible for your mind and body. A neglected body can cause poor health, lowered resistance to illness, and reduced ability to concentrate. A healthy body results when you get enough sleep, eat a wellbalanced diet, and get regular exercise.
SELECT FROM THE FIVE FOOD GROUPS EVERY DAY
Choose meals that are low in fats, sugar (and sugar substitutes), and high in fruits, vegetables, and whole grains. Go to the U.S.D.A.’s Choose My Plate website for dietary guidelines.
PLAN DAILY EXERCISE
Walk or jog to class. Park in a distant lot and walk further than you have to. Take a gym class, take the stairs, and swim during Common Hour. Locate the track: once around equals 1/4 mile.
ALLOW TIME FOR FUN
Playtime is not optional; it is a must for good mental health. Leave some time each day to have some fun. Be adventurous! Learn to laugh at yourself – nobody’s perfect.
Eliminate failure phrases like “I can’t, I won’t, I never, and I should.” Substitute these with phrases like “I can, I will, and I want.”
REDUCE YOUR STRESS
Identify stress factors in your life and talk over solutions with a friend, counselor, teacher, health nurse, the campus social worker or someone else. Everyone needs a listener.
WHEN TO SEEK PROFESSIONAL HELP
See a doctor if after seven days a nasal or throat discharge persists, if you have ear, neck or sinus pain, or if you have an elevated temperature (above 100.5° F) for more than two days.
- Sore Throat:
Soreness lasting seven days or elevated temperature for more than two days may be strep throat. See your doctor for a throat culture. Antibiotics can be helpful.
- Nausea, Vomiting, Diarrhea:
If there is no improvement in 48 hours or there is persistent severe pain in the abdominal area that lasts more than six hours, see a doctor.
Headaches can be serious if there is severe pain in the neck area and an elevated temperature.
- Injury of Bone or Muscle:
Injuries are serious if swelling and pain increase despite using R.I.C.E. (Rest, Ice, Compression, Elevation), or if bone or muscle is exposed, indicating serious injury.
- Head Injury:
If there is loss of consciousness or if ongoing episodes of vomiting or confusion lasting more than 3-4 minutes occur, see a physician.
WHAT SELF CARE IS APPROPRIATE
- The Common Cold
Symptoms start slowly: sneezing, runny nose, headache, sore throat, cough, a temperature below 101° F. Colds last 7-10 days. What should you do? Drink at least 16 eight-ounce glasses of liquids in 24 hours. Take a steamy shower or bath. Let your body heal itself – avoid over-the-counter medications.
It starts abruptly. Symptoms may be identical to a cold, but add weakness, aches, pains, and a temperature over 100° F. The flu lasts a week or more. Treat it as you would a cold. You may take a pain reliever, but remember over the counter medications are not a cure. Call your doctor when symptoms persist for more than two days. Antibiotics do not cure colds or flu. Get vaccinated against the flu yearly.
Suck on hard candy or throat lozenges to relieve discomfort.
- Nausea, Vomiting, Diarrhea:
Suck on ice cubes or hard candy for the first few hours, then try sips of water, tea, and clear soup. Add Saltines, juice, and fruits to your diet progressively. Avoid all fats.
Often tension or allergy-related and may be relieved with pain relievers and sleep.
Injury of Bone or Muscle:
How do you remember what to do? Think R-I-C-E.
- Rest it. Do not use the injured area.
- Ice it. Ice lessens bleeding into the injured area.
- Compress it. Compression limits swelling.
- Elevate it. Elevation limits pain and swelling.
ACCIDENT INSURANCE COVERAGE182
ALL Full-Time and Part-Time students of Westchester Community College are automatically covered for Part 1-A Mandatory Accident Medical Expense Benefits. All Full-Time students are covered 24 hours a day. All Part-Time students are covered while participating in activities required of them by the college on or off campus. An insurance fee is assessed at registration for this mandatory coverage.
WHAT TO DO WHEN YOU OVERDO
Have you worked too hard, played too hard, eaten too much, drank too much, or studied too much? Occasionally people overdo it. If you’re feeling under the weather, try the following: before getting out of bed, stretch and take deep breaths. Reach for the ceiling as you walk around the room. Shower, dress, and eat a breakfast of fruit, whole grains, and drink a tall glass of juice or water.
HEALTH RISKS CAN BE MODIFIED
Diet, exercise, and a positive attitude can help.
BE AN OPTIMIST
Bad habits increase risk: stop smoking, drug use, and excessive alcohol consumption.
- Health & Wellness Counseling
- Weight and B/P Monitoring
- First Aid
- Over-the-Counter Medications (Free)
- Cots for Resting
- Health Education, Resource Materials and Programs
- A confidential shoulder to cry on
- STD/HIV counseling/testing is available. Look for postings
HOTLINE NUMBERS IN (914) AREA
On Campus Emergency Number: 6911
Poison Control: 1-800-222-1222
Rape Crisis Hotline: 914-345-9111
National Suicide Hotline: 1-800-273-8255
AIDS Hotline: 1-800-CDC-INFO
Crisis Prevention & Response Team: 925-5959
Alcoholics Anonymous: 949-1200
Alanon, Alateen, ACOA: 946-1748
Child Abuse Reporting: 800-342-3720
Substance Abuse Reporting: 914-995-5258
If you have any questions, please call ext. 6610.
Janice Gilroy, R.N., M.A.,