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Student Health Center: 

Student Health Center Tim Keady Associate Director For Health Education and RIT Ambulance Operations

Questions ?: 

Questions ? Do you know where the SHC is ? What is your passion ? What do you do for Fun ? How do you Relax ?

Student Health Center: 

Student Health Center Providers and Staff Doctors, Psychiatrist, Nurse Practitioners, Nurses, Health Educators, Interpreter, Medical Office Assistants, Administrator. WWW.rit.edu/studenthealth RIT Ambulance: http://ambulance.rit.edu

Student Health Center: 

Student Health Center Providers and Staff continued PIERS (Peers Informing and Educating RIT Students) Contact Me, Tim Keady: tckshc@rit.edu

SHC Health Tips: 

SHC Health Tips See Your Health Care Provider Be Positive (use the mirror) Eat a balanced Diet Drink Water, 6-8 cups min daily Exercise 60 mins, 3+ times a week Sleep ~ 8 hours, Limit Naps Manage your Stress, Have Fun Take Medications as Directed Reduce High Risk Behaviors Smoking, Alcohol, Drugs, Unsafe Sex

ACHA Healthy Campus 2010 Leading Health Indicators:: 

ACHA Healthy Campus 2010 Leading Health Indicators: Physical Activity  Overweight and Obesity  Tobacco Use  Substance Abuse  Responsible Sexual Behavior  Mental Health  Injury and Violence  Environmental Quality  Immunization  Access to Health Care 

The Effects of Stress: 

The Effects of Stress Acute stress can cause: Uneasiness and concern Sadness or a heightened sense of energy Loss of appetite Alertness Suppression of the immune system Increased metabolism and use of body fats Infertility Chronic stress can cause: Anxiety and panic attacks Depression or melancholia Anorexia or overeating Irritability Lowered resistance to infections Diabetes or hypertension Absence of menstruation (amenorrhea) Loss of sex drive

Benefits of Stress Management: 

Benefits of Stress Management Effective management of stress and time Enhanced outlook on life Improved sense of self-esteem Enhanced physical and emotional well being Satisfying interpersonal relationships Potential for longer, more productive life Decrease risk of illness and chronic, infectious diseases

Stress Reduction Techniques : 

Stress Reduction Techniques Biofeedback Diaphragmatic Breathing Visualization Progressive Muscle Relaxation Yoga Music Talking with friends Your method ?

Steps to Reduce Stress: 

Steps to Reduce Stress Simplify your life. Cut out some activities or delegate tasks. Use the extra time to relax through such exercises as controlling your breathing, clearing your mind and relaxing your muscles. View negative situations as positive and a chance to improve your life. Use humor to reduce or relieve tension. Take several 30-second breaks to look out the window or stretch. Exercise. It relieves tension and provides a "time out" from stressful situations. Go to bed earlier. More sleep makes you stronger and more able to handle day-to-day life. Eat a good breakfast and lunch. Reduce or eliminate caffeine. Caffeine is a stimulant. Get or Give a massage.

Steps to Reduce Stress (continued): 

Steps to Reduce Stress (continued) Keep a stress journal. Track what sets you off and learn to prioritize. Do what is most important first. Enjoy yourself. Read a good book or see an uplifting movie. Don't take work problems home or home problems to work. Take a hot bath. Call a friend and strengthen or establish a support network. Make the most of friends and family. Set aside personal time. Limit time spent with negative people. Hug your family and friends. Do volunteer work or start a hobby. Pray or meditate. Practice relaxation techniques, such as deep breathing or self-hypnosis. Take a vacation . Take a day or longer to rejuvenate yourself.

Sleep: 

Sleep Mayoclinic.com

Signs & Symptoms of Depression: 

Signs & Symptoms of Depression Situational or Clinical, Combined with other issues; school, relationships, seasons/weather SAD, Coping techniques Counseling Center can help and is a great resource. Loss of interest in normal daily activities. You lose interest in or pleasure from activities that you used to enjoy. This is called anhedonia. Depressed mood. You feel sad, helpless or hopeless, and may have crying spells. Mayoclinic.com

Signs and Symptoms of Depression(Continued): 

Signs and Symptoms of Depression (Continued) Sleeping can be a sign you're depressed. Waking in the middle of the night or early in the morning and not being able to get back to sleep are typical. Impaired thinking or concentration. You may have trouble concentrating or making decisions and have problems with memory. Significant weight loss or gain. An increased or reduced appetite and unexplained weight gain or loss may indicate depression. Agitation or slowing of body movements. You may seem restless, agitated, irritable and easily annoyed. Or you may seem to do everything in slow motion and answer questions slowly in a monotonous tone of voice. Mayoclinic.com

Signs and Symptoms of Depression(Continued): 

Signs and Symptoms of Depression (Continued) Fatigue. You feel weariness and lack of energy nearly every day. You may feel as tired in the morning as you did when you went to bed the night before. Low self-esteem. You feel worthless and have excessive guilt. Less interest in sex. If you were sexually active before developing depression, you may notice a dramatic decrease in your level of interest in having sexual relations. Thoughts of death. You have a persistent negative view of yourself, your situation and the future. You may have thoughts of death, dying or suicide. Depression can also cause a wide variety of physical complaints, such as generalized itching, blurred vision, excessive sweating, dry mouth, gastrointestinal problems (indigestion, constipation and diarrhea) Mayoclinic.com

Eating Healthy: 

Eating Healthy Choose to eat healthy Eat Fruits and Veggies Eat Appropriate Serving Sizes Portion Control

NUTS* ABOUT NUTRITION AND FITNESS The below behaviors/foods categories are not intended to demean or belittle, but are examples of all of us. (The Hook !): 

NUTS* ABOUT NUTRITION AND FITNESS The below behaviors/foods categories are not intended to demean or belittle, but are examples of all of us. (The Hook !) Donuts: Eating poorly, no exercise, need guidance to begin Peanuts: Eating better, regular exercise, but need specific information Soy nuts: Vegetarian and Vegan, eating is a challenge, exercise varies Exercise nuts: Eating is secondary to exercise, protein focused Mixed nuts: Combinations of the above, or unique behaviors Health nuts: Eating well and exercising, Healthy !

Calorie DistributionTotal Cals 1800 – 2400+ Activity Dependent: 

Calorie Distribution Total Cals 1800 – 2400+ Activity Dependent - Carbohydrates 4 cals g 55 – 70 % Prevents glycogen depletion - Fats 9 cals g 20 – 29 % For energy, essential fatty acids - Protein 4 cals g 15 - 20 % Helps to maintain muscle mass, building & repair

Healthier Snacks: 

Healthier Snacks Fresh fruit Pretzels, Bagels Trail Mix String Cheese Granola Bars

Common Food Serving Sizes: 

Common Food Serving Sizes GRAIN PRODUCTS 1 cup of cereal flakes = fist 1 pancake = compact disc ½ cup of cooked rice, pasta, or potato = ½ baseball 1 slice of bread = cassette tape 1 piece of cornbread = bar of soap VEGETABLES AND FRUIT 1 cup of salad greens = baseball 1 baked potato = fist 1 med. fruit = baseball ½ cup of fresh fruit = ½ baseball ¼ cup of raisins = large egg DAIRY AND CHEESE 1½ oz. cheese = 4 stacked dice or 2 cheese slices ½ cup of ice cream= ½ baseball FATS 1 tsp. margarine or spreads = 1 dice MEAT AND ALTERNATIVES 3 oz. meat, fish, and poultry = deck of cards 3 oz. grilled/baked fish = checkbook 2 Tbsp. peanut butter = ping pong ball

Alcohol, Tobacco & Other Drugs: 

Alcohol, Tobacco & Other Drugs Alcohol / Tobacco Addiction Preplan to Not Drink or Smoke or QUIT Drink water and juice DSHEA Study Aids, Caffeine Protein, Weight Loss, Energy SHC has Help available, call 475-2255 for appointment

Information: 

Information Student Health Center: Tim Keady-Associate Director: 475 – 6926, tckshc@rit.edu Student Health Center Website: www.rit.edu/studenthealth New Food Guide Pyramid: www.mypyramid.gov NHLBI Portion Distortion: http://hp2010.nhlbihin.net/portion/keep.htm Counseling Center: http://www.rit.edu/~361www/ Follow RIT Sports: www.rit.edu/athletics