Buff Family News; Healthy Buffs

What to do if your student is having trouble sleeping

Anonymous — Mon, 18 Nov 2019 22:03:13 +0000

What to do if your student is having trouble sleeping Anonymous (not verified) Mon, 11/18/2019 - 15:03

After enough late nights and early mornings, feeling sleepy can seem like another part of the college experience for your student. But sleep is vital to overall health—research shows that getting 7-9 hours of restful sleep every night makes a world of difference for cognitive functioning, mood, metabolism, memory, immune function and more. Here are some tips to share with your student to help them get their sleep cycle back under control.

Preparing for a restful night

The things we do during the day play a role in how well we sleep at night. For example, caffeine can stay in our systems for eight hours, meaning that it’s best to finish their last cup of coffee in the early afternoon.

Exercise is a similar situation, as the adrenaline from a good workout increases alertness. Finishing exercise at least three hours before bed then gives your student time to unwind from this increased adrenaline, making it easier to fall asleep afterwards.

Last, encourage your student to put away devices (or go on Night Time Mode or use a blue light blocker) at least one hour before they plan to go to sleep. The blue light emitted from phones and computers can interrupt our natural ability to produce melatonin, which lets us know it’s time to go to sleep. When we’re overexposed to blue light, our body feels like it has to stay awake longer.

Getting in the zone

Setting ourselves up for sleep is key to feeling rested. Your student can start with their immediate sleeping environment by adjusting their room temperature to keep things cool, trying a fan or a white noise app to clear any distracting sounds and making sure the room is dark so their internal clock knows it’s bedtime.

Starting a bedtime routine can also help. Encourage them to try a calming activity every night before bed—like stretching, taking a shower or meditating along with an app (we like the free Insight Timer-Meditation Timer)—to let their body know that it’s time to wind down.

Sometimes our systems need a few more cues that they can calm down. If you’re student still can’t sleep, they can get up and do something low-key (like reading a book) for another twenty minutes before trying to go to bed again.

If sleep difficulties persist

Many students facing sleep difficulties can benefit from using free apps like the Activity and Mood Diary or CBT-i Coach to track their sleep. These apps can help with developing better sleep habits, improving sleep environment, learning techniques of cognitive behavioral therapy and alleviating insomnia. Services are also available on campus through Counseling and Psychiatric Services for chronic sleep concerns that do not improve with time.

All fee-paying �� Boulder students are eligible for free groups and workshops through Counseling and Psychiatric Services, many of which deal with stress and anxiety. Find out more online at www.colorado.edu/counseling/workshops.

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Tips for a healthy summer

Anonymous — Wed, 01 May 2019 06:00:00 +0000

Tips for a healthy summer Anonymous (not verified) Wed, 05/01/2019 - 00:00

Summer brings plenty of opportunities to get outdoors, get some vitamin D and get active. Share these health tips with your student about outdoor exposure, biking and other summer activities so they can enjoy every minute of the months ahead!

Outdoor exposure

300 days of sunshine combined with high altitudes make Colorado a pretty special place to be. Help your student minimize the risks while still enjoying our great outdoors with these guidelines:

Apply sunscreen of at least SPF 30 half an hour before heading outside. Reapply often to avoid sunburns.
Wear protective clothing like sunglasses, hats and long-sleeved shirts.
Know the signs of dehydration, and always have water on hand. If your student is taking a pet out on the trails, remind them to bring enough water for everyone!
Invest in mosquito and other bug repellants for hiking, biking, camping or spending time in wooded areas.
If they'll be exercising outdoors, recommend doing so in the early mornings and evenings when temperatures are lower and the sun isn't directly above.

Biking

With plenty of designated lanes and trails, Boulder is the perfect place to log some miles on a bicycle. Whether that means commuting to work, heading to the farmer’s market or going up to the mountains, remind your student about safety:

It probably won’t be the first time you’ve told them, but helmets greatly reduce the risk of brain injury.
If they'll be riding at night, suggest they invest in reflectors (and some reflective clothing).
Be sure they know the laws and follow them: ride with the flow of traffic, stay in your lane, never ride with headphones in and use hand signals.
Bicycling is subject to the same DUI laws as driving in Colorado. Have a conversation about alternative transportation if alcohol or other drugs are ever involved.

Camping

Rocky Mountain National Park is right in our backyard, and there's no better way to explore it than with a classic Colorado camping trip. Whether staying local or heading out of town, here’s what we recommend:

Encourage your student to speak with their primary care provider about any vaccinations depending on where they'll be camping.
Help them check the rules and regulations of Rocky Mountain National Park before heading out.
To avoid food poisoning, suggest they pack in tight, waterproof containers, keep their cooler insulated, sanitize their hands often, separate raw foods from cooked foods, and cook meats to the appropriate temperature (bring along a meat thermometer to be sure).
Remind them about drinking water safety and to bring along bottled water.
Go over basic health skills, like how to identify poison ivy, what to do if you see a wild animal, how to disinfect a cut and hands-only CPR. Help stock a first-aid kit before they leave.
Know who they’ll be with and where they’ll be, in case of an emergency.
Let them know that the Outdoor Program through the Rec Center rents out all kinds of gear to �� Boulder students, so even if they’re not ready to invest in all the proper gear, there are ways to be fully prepared!

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5 steps to preventing the flu

Anonymous — Wed, 10 Oct 2018 15:06:08 +0000

5 steps to preventing the flu Anonymous (not verified) Wed, 10/10/2018 - 09:06

Viruses can last 7–10 days, meaning symptoms like a stuffy nose, body aches, fatigue and a sore throat stick around for a while. Since antibiotics typically don’t work for viruses, it’s important for your student to do what they can to feel their best. As we head into flu season, here are some tips to share with your student to stay healthy this year.

1. Get a flu shot

Year after year, the flu vaccine has been proven to be the most effective way to prevent the flu. The most common type of flu vaccine is made up of parts of inactivated flu viruses and cannot give you the flu.

Free flu shots are already available to all �� Boulder students at specific walk-in hours on campus (they just need to bring their Buff OneCard):

Wardenburg Health Center

Monday-Friday, 10 a.m.–12 p.m.

The Health and Wellness Services Clinic at Village Center

Monday-Friday, 10 a.m.–12 p.m.

Fit Well Suite at The Rec

Mondays and Wednesdays, 1–3 p.m.
Tuesdays, 5–7 p.m.

2. Keep it clean

Washing our hands often is one of the best forms of defense against the flu and common cold. If warm water and soap aren’t available, alcohol-based hand sanitizer is a good alternative. Your student can pick up a free travel-sized bottle at the Health Promotion Resource Center (room 130 in the Wardenburg Health Center).

3. Support a high-functioning immune system

Everything we do, from what we eat to our stress levels, affects our immune system. Encourage your student to eat regular balanced meals, hydrate with lots of water and sleep 7-9 hours a night to help strengthen their bodies and fight off infections. Finding time for light physical activity and sunshine is also good for your student’s health.

4. Practice good health habits

Encourage your student to do what they can to look out for everyone’s health: wipe down communal surfaces like doorknobs and counters with disinfectant, cough and sneeze into an elbow or sleeve and stay home when they aren’t feeling well.

If your student finds themselves under the weather, encourage them to drink warm liquids like tea to soothe a sore throat and stay hydrated, get extra rest to let their body recover and use over-the-counter remedies as appropriate to find relief. In fact, they can pick up free cold care supplies like cough drops, tissues, tea, honey sticks and gargling salt in the Health Promotion Resource Center.

5. Remember those good health habits for all areas of life

When our mental health is cared for, our physical health follows. It’s important for your student to take time to relax, organize their thoughts and find healthy ways to deal with everything they have going on.

Mindfulness practices like journaling, de-stressing activities like yoga and coping mechanisms like talking with a trusted friend or family member can be just as important as washing our hands. Prioritizing self-care mentally and physically is key to a healthy, balanced semester for your student.

Learn more at colorado.edu/health.

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Is your student not feeling well?

Anonymous — Thu, 13 Sep 2018 14:04:57 +0000

Is your student not feeling well? Anonymous (not verified) Thu, 09/13/2018 - 08:04

�� Boulder students have access to a full range of health services located conveniently on campus. Health and Wellness Services is here to keep your student healthy and get them back on track when they aren’t feeling well so they can make the most of their time here at ��.

Cold, Strep throat or other illness?

�� Boulder Medical Services offers a nurse line during normal business hours (303-492-3435) and can assess whether your student should be seen by a health care provider or can recommend self-care options. If your student does need to be seen, they can visit either of their two campus locations: Wardenburg Health Center on central campus and Health and Wellness Services at the Village Center in Williams Village.
Health Promotion on the first floor of Wardenburg Health Center offers a variety of free illness prevention and cold care supplies including hand sanitizer, tea, tissues, cough drops, reusable thermometers and salt (for gargling).
Flu shots will be available starting October 1 at various locations on campus and are free for students.

Stressed, overwhelmed or depressed?

Your student can take charge and manage their emotional health and well-being with SilverCloud Health, an online tool that provides personalized programs to help build skills around stress management, anxiety and/or depression.
Counseling and Psychiatric Services (CAPS) offers confidential, on-campus mental health and psychiatric services for a variety of concerns. They have free workshops and therapy groups on topics including anxiety, depression, relationships, time management, procrastination and mindfulness skills. If your student is unsure about what may be a good fit for them, CAPS also offers informal consultations at various locations across campus through the Let’s Talk program.
Physical activity and exercise are a great way to help manage stress. All fee-paying students have access to the �� Rec Center; they just need to bring their Buff OneCard for entrance!

Fall or other injury?

The Musculoskeletal Injury (MSK) Clinic provides free screenings for minor injuries involving muscles and joints by a physical therapist from �� Boulder Medical Services. Recommendations for injury prevention and self-care are also provided.
For more serious injuries that are not life- or limb-threatening, students can visit Medical Services at Wardenburg Health Center. They can assess and treat a variety of injuries and have x-Ray services on-site.

Visit the Health and Wellness Services website for a full list of services available to �� students.

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Healthy Buffs: 3 keys to personal growth this summer

Anonymous — Thu, 07 Jun 2018 06:00:00 +0000

Healthy Buffs: 3 keys to personal growth this summer Anonymous (not verified) Thu, 06/07/2018 - 00:00

With longer days and a different schedule, summer can be a great time for your student to consider what they want for themselves and how they can plan to make it happen. This can mean setting clear goals, planning for the future or just learning to live in the moment.

No matter how your student chooses to pursue personal growth, these positive psychology approaches can help.

Values and priorities

Your student can start by writing down the things they care about and what they want to give their attention to over the summer. Whether it is their relationships, health, academics or all three, starting broad and then filtering down will help them figure out exactly what they’re striving for. Additionally, research shows people are more likely to work towards goals when they write them down.

For example: if your student would like to work toward a better relationship with a friend or sibling, encourage them to brainstorm ideas for what they can do to achieve that, such as spending more time together. Then identify the specific action to which they can dedicate their energy - setting aside time to video chat, having dinner, going to the climbing gym or just checking in via text.

If goals are harder to nail down, like being more present in life, consider the specific actions that will build toward that effect. Your student can start small by practicing mindful presence during their daily routine, like when brushing their teeth or riding the bus. These things don’t happen overnight, but your student will likely see results if they keep their values in mind and take actions that align with those values.

SMART goals

The most effective, achievable goals are the ones set using the SMART method: keeping the goal Specific, Measurable, Attainable, Relevant and Time-bound.

Let’s use the example goal of your student cooking at least two new healthy recipes each week. In this case, the action is specific, the quantity of recipes is measurable, the small number to start is attainable, the improved nutrition is relevant and agreeing to try recipes weekly keeps it time-bound as well. On the other hand, a goal like “eat less fast food” is broad, subjective and can get tricky to keep track of, especially without a clear alternative.

SMART goals also rely on performance over outcome. This means setting goals that your student has the most control over. While a goal like winning an intramural championship is exciting, this relies on other players, officials, good health, perfect timing and even luck. Instead, encourage your student to translate these goals into things they have the ability to achieve, such as practicing an extra hour every week to improve their technique.

Staying positive

Reframing our goals to be positive and attainable also increases the likelihood of success. Focusing less on losing weight and more on finding a fun workout class or committing to taking walks with a friend after work gives us something to look forward to in the moment instead of waiting for a far-off reward.

Keeping a positive and realistic view also helps to stick it out through roadblocks. Perhaps your student’s goal was to start going to bed half an hour earlier every night; they may quickly realize it just isn’t possible every day, but they can easily reframe this goal without giving it up. This week, they could go to bed half an hour earlier on Monday and Tuesday. They’ll start feeling better, and when their schedule calms down, getting to bed earlier on Wednesday will feel more doable.

The summer is a great time for your student to start making these little changes in the areas they care about and taking small steps toward creating the future they want. By staying realistic and focusing on the positive, your student can turn small steps into long-term success.

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Healthy Buffs: Good Vibes

Anonymous — Thu, 10 May 2018 06:00:00 +0000

Healthy Buffs: Good Vibes Anonymous (not verified) Thu, 05/10/2018 - 00:00

The “treat yourself” mindset is all over the place, and research shows that it really does improve mood in the moment. A recent study also found that when we treat others, too, everyone gets a psychological boost in terms of mood, functioning and overall outlook. As your student wraps up the academic year and looks toward summer, these ideas are a great way to spread positivity!

Treat Your Community

With 30 seconds: hold the door for someone.
With 2 minutes: text a friend wishing them a good day, an easy shift at work, a fun night—whatever they need to hear.
With 5 minutes: take a walk outside, smiling at the people they pass.
With 15 minutes: remind them to do their roommates a solid by tidying up the kitchen or living room.
With the whole day: check in with ��’s Volunteer Resource Center about local opportunities to have an impact.

Treat Yourself

With 30 seconds: sit in a comfortable place, close your eyes and focus on your breath.
With 2 minutes: watch a funny video on YouTube. Send them one you like!
With 5 minutes: try these stretches to ease stress.
With 15 minutes: slow down and savor your next snack, cup of coffee or meal.
With the whole day: go all in! Grab some healthy, filling food, pick up a book you’ve been meaning to read or tackle assignment project that’s been lingering on the to-do list. “Treating yourself” doesn’t have to cost a lot or even be luxurious: it’s about doing what makes each of us feel a little better with the time and resources we have.

Psychological Benefits

Treating ourselves and others is scientifically proven to boost our happiness, health and wellbeing. It’s also contagious: researchers have found that when someone performs a good deed, those around them are more likely to follow suit. Whatever else your student may have going on this week, you can support them in finding a little time to spread those good vibes and you can too! Everyone deserves it!

The Healthy Buffs series is brought to you by Wardenburg Health Services. Visit us online at www.colorado.edu/health

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