As students it is often hard to stay healthy while going to class, cooking and cleaning, and finding time to exercise. As important as studying is, it is even more important to remember that your health affects your marks and your potential as a RRC student.

This blog series will run over the next five weeks and will consist of tips on how to eat right, access the right health services for you, and preserve your mental health and wellbeing.

For example, it is important to start your school day right by eating a healthy breakfast. Canada’s Food Guide recommends a variety of healthy servings of protein or meat, grain products, fruit, and milk products to start your day off right. As students it is sometimes hard to plan a healthy diet on a student budget, but it is possible! Visit here for the Health Canada website for great healthy and easy meal ideas!

Individuals often find it hard to incorporate the recommended 60 minutes of activity into a day full of studying and classes. Did you know that an easy and productive way to get your 60 minutes of daily exercise is to try is studying while walking on a treadmill? If you don’t have a treadmill, you could get your 60 minutes of exercise by breaking it up into short 10 minute intervals. Do this by going for a walk or climbing a few flights of stairs. For more great tips and tricks for busy students on the go, and for those who hope to keep up a healthy lifestyle check back next week!

Health Services Clinical Nursing Students Alexis and Candice

Miniature Garden, See yourself on the bench?

A friend sent this video connection and an often said phrase “out of the mouth of babes” came to mind. A child explains how much better our imagination is than TV and how our mind can take us to beautiful places. We can help our mind focus on little things of the day and create positive energy and that can physically relax us. This is one of many ways we can improve our mental health. Take a moment to listen to the advice and comments as you watch the changing screens.

Health Services

Flu, cold or stomach flu – which is it?

You may be wondering: Do I have the flu, or stomach flu, or just a cold? Contrary to popular belief, the “stomach flu”, which is the general term used to describe nausea, vomiting and diarrhea, is not actually caused by influenza. Influenza is a respiratory virus, meaning it affects your lungs and chest, not your stomach.

Although they can seem similar, a common cold causes a runny/stuffy nose, sneezing, a sore throat and is much less serious than a flu. The greatest distinguishing factor between the two is the gradual onset of a cold as opposed to the sudden feeling of severe sickness caused by the flu. In fact, an influenza infection can sideline you from school and work for up to two weeks!

What is influenza then, and what is the big deal?

The “flu” (short for influenza) is caused by the influenza virus, which invades your nose, throat and lungs. This is also how the virus spreads from person to person. All the lovely folks you see coughing, sneezing, and blowing their nose around you are victims to the virus’ diabolical strategy of infecting as many people as it can, as quickly as it can.

Picture this: You’re on a bus and someone has just sneezed beside you. You may not know this, but it’s likely you were unfortunate enough to inhale a good dose of your neighbour’s respiratory droplets. Depending on your health and immune status, you may be in for a rough ride of sudden onset fever (>38 *C), coughing, headaches, sore throat, runny nose, weakness and fatigue that can sometimes last two weeks or longer. Another characteristic feature of the flu, commonly described as the feeling of “getting hit by a truck”, is severe muscle and joint pain. It is also important to note that children may show somewhat different symptoms of influenza than adults (such as diarrhea, nausea and vomiting), as well as the symptoms listed above.

Why a flu vaccine?

A flu vaccine is the best known way to prevent you from the most common types of flu. That being said, it does not provide a 100% guarantee that you will not get the flu. Find out why and how effective the flu vaccine is in our following blog!

Check out our following blogs to learn about how the flu vaccine is manufactured, benefits of getting the flu vaccine and more interesting information as well as flu clinic dates.

From Health Services Practicum Nursing Students Thomas and Alexis

For those looking to enjoy Thanksgiving and all the trimings, The Canadian Diabetes Association has a great Top 10 tips for enjoying the time and leaving the table with that satisfied but not overstuffed feeling. There are those who do not have the chance to enjoy such a dinner.  You may want to consider the Winnipeg Harvest Share your Thanksgiving program by filling a bag to help those less able to enjoy the time.   From Health Services

Yes they are small and it makes one squeemish to think about them…but they are a reality. They are persistent and they are found in all areas of life, whether in a hotel, upscale apartments & hotels, transit, theatres and everyday dwellings. They ride into your life on electronics, furniture, used clothing and from the last holiday destinations.

As much as we don’t like them, they are an issue and it is best to be alert and prepared. They do not cause or spread disease but the bites can be itchy and if scratched, like any other bite, can become infected. Using anti-itch or bite creams can help.

Most importantly do not ignore them, they hide in light and come out at night. Below are some ways to address this issue. If planning to use chemicals call a professional.

Below are some non-chemical ideas. There is a Winnipeg registry on places that have had or have bedbugs in Winnipeg or if you are reporting you found them.  City of Winnipeg is also an excellent resource.

 Some non-chemical ways to treat Bed Bugs  include:

• Place dry clothes into the dryer on high heat for a minimum of 15-20 minutes. This will effectively kill all stages, including the egg stage, without damaging  the clothing.
• Alternatively, wash  bedding and clothing in hot water (120^oF) and laundry detergent.
• Use hot steam along baseboards, wallpaper, cracks or other areas where Bed Bugs and eggs can hide. Remember, if they can get into a space, they are likely there.
• Vacuum often with strong suction all possible places with Bed Bugs including the   mattress, box spring, bedding and surrounding area. Scraping of the small grayish white 1 mm eggs has to occur to remove them. Vacuum daily and empty vacuum immediately and place into a sealed, tied up garbage bag and dispose of in the regular garbage.
• Use a scrub brush to remove Bed Bugs and eggs from the seams of mattresses.
• Stuffed toys can be put in the clothes dryer for a minimum of 15 to 20 minutes on high heat.
• If the material is heavily infested, treat with a properly registered pesticide or hire an exterminator to treat your location or seal up in plastic and remove the infested material . If feasible and practicable, if throwing out furniture, beds or bed frames that are suspected of having Bed Bugs damage them so that they are unusable to prevent someone from picking them up and taking them home. Wrap in plastic before taking them out to the garbage or down a hall. If large put a sign to not use.  If possible treat the infested materials with heat above 120^oF or 49^oC
• Do not bring materials into a new location or from a location where Bed Bugs may have been present or are a current issue. Bed Bugs are easily and commonly transported from location to location on anything that can hold or hide bed bugs. This includes literally any household items, electronics, books that may have potential hiding spots.
• Treating materials that are infested with Bed Bugs by using cold temperatures (below 0^oC) is NOT an effective method for control as the temperatures need to be well below what normal household freezers can provide. It can be used to slow down adults and nymphs so that materials can be properly washed, dried or vacuumed. Cold temperatures at this level will not be an effective control for killing eggs. Do think because it has been outside in the cold, it will kill them, it won’t.
• Placing bed legs in protectors, using bed-bug proof mattress covers and pillow cases, and double-sided tape around frames can help catch them.

From Health Services

College life starts in the next week or two for most Colleges. It is tempting to grab quick fix foods to help get you through the day and give you some energy for those study and learning needs. Advice and experience from those who have gone before is valuable. Choose a diet (not go on a diet) that will give you long lasting energy. Chuck out the late night chips and energy drinks and restock with great snacks.  See some great ideas such as a downloadable shopping list and 20 super snacks at  Keep Your Diet Real. There is also great advice from a experienced College Student.

From Health Services

Wellness encourages us to be the best we can be. If you have a story to tell or an idea to reveal, here are some great tools to help share your million dollar idea.

• Vine  is a great way to create short, looping videos in a simple and fun way.
• VideoScribe adds a visual to your talk or story, and brings illustrations to life.
• Fiverr is a place for people to share things they’re willing to do for $5.
• Indeigogo is an international crowdfunding site where anyone can raise money.
• 99 designs is the #1 marketplace for graphic design, logo design, web design and other design contests.
• Prezi  is a cloud based presentation software.

If you’ve used these tools or have some others that you like, let us know in the comments below.

Sixty percent of all skateboard injuries happen to children under 15 years old and are predictable and preventable. Make sure your child has a good helmet and all the other safety equipment.  After watching the incredible display by Tony Hawk at Polo Park and the great example they showed in wearing all their safety gear, it is important to reinforce safety habits. The height of the ramp was breathtaking. After it was over and as I was picking up my son, I could not help but notice the number of skateboarders trying out their skills. Some had safety gear, some did not. We can use professionals’ habits of safety to reinforce that it is the right thing to do. In our  communities do we ask skate parks to post signs that encourage wearing of safety gear?

Did you know we have a fantastic kids safety resource at our fingertips? A number of Canadian child safety groups got together and now you can connect to them under Parachute!

They have free downloads on many topics from a quick reference on how to spot a concussion in sports to home and recreational (don’t forget about summer water safety!) activities for kids and their parents.

There is a volunteer group called ThinkFirst you should check out. Chapters are across Canada and they support child safety and could likely use some more volunteers to spread the word about child safety.

From Health Services

It is that time of year again when many of us start to think about our New Year’s Resolutions and what we can do to improve our relationships and well-being going forward.  Some are thinking about nutrition, others weight management, while others may be thinking about exercise, spirit, finances, work, retirement, addictions, and enhancing family relationships.  Our list is ever changing!  I think by now, those of us “seasoned” New Year Resolutioners have come to realize that relying on an annual New Year’s Resolution is folly and somewhat demoralizing at best.

I know firsthand that when making simple and sustainable reality based life style changes, self-education is the first step to long term changes.  Simply attending a workshop on “Emotional Intelligence” and “Personalities” created “life changing” realities for me. The truth is that no one is as responsible for our reality but us and decisions we make; no matter how difficult some of these decisions may be.  We also may decide to do nothing, but that is certainly still a decision which may or may not come back to haunt us in the coming months or years.

What is important for me is the awareness and understanding of the potential impacts such decisions have on my well-being going forward.  Too often, many decisions are made without enough support, information or education.  This is where our RRC Wellness Program supports can provide a light in the tunnel.  Your Wellness Committee is actively identifying and promoting wellness related activities, events, education and services, and also planning for many more to come.

The good news is that the decision is ours! Consider checking out what our Wellness Program has to offer:

• read the Wellness Blogs, or better yet, submit your own post
• utilize the Health Services (ie: site info, immunizations etc)  and fitness facilities
• check out our Wellness Portal (great links packed with info), RRC Library and guides (e.g. Retirement)
• attend events and Lunch and Learn presentations to keep you on your wellness path!

Remember, baby steps are most often the way to giant leaps.  Can’t get any easier than this – check out my previous YouTube video blog on “Better Health in 30 Minutes”.

 “Nobody can go back and start a new beginning, but anyone can start today and make a new ending.” (Maria Robinson)

As my first foray into the world of blog as the Manager for Health Services, I thought it would be appropriate to address the annual question of why we need a flu shot every year.

I found a short video (Influenza Get the (Antigenic) Drift) on what happens to a flu season type virus and why it is important to get the flu shot every year.

We all play a part in protecting ourselves and each other from Influenza. This is more than  winter or fall colds and sniffles, it is a serious illness.