VOL. 2 ED. 2
The Well-Being UNC-Chapel Hill’s Premiere Health and Fitness Magazine
Vitamins: what they do and how to get enough
Your Guide to
Organizing Your Life Need a Bike? The ReCYCLEry Initiative
Drug Culture read this before pursuing a “higher” education
LETTER & CONTENTS
just in time A note from the editors...
So you’ve made it through another (or your first!) year of college. We hope that it’s been as challenging and rewarding as it has been for us! Our year has been filled with new faces, new challenges and new experiences. We have been busy building up our publication team and getting our first online issue published to the new website. Our staff has worked very hard to bring you this edition. For many of writers and designers, this was their first time venturing into the field of magazine production, and yet they continually proved themselves dedicated and eager to learn. We are very lucky to have attracted such enthusiastic students!
With finals quickly approaching, this issue — our first print issue since 2011! — is just in time to help you de-stress and figure out how to make it through these last few weeks before summer break. Check out page 4 for some tips on how to keep your studying schedules organized, or turn to page 8 to see which foods can boost your immune system, which is especially important during finals week. Finally, be sure to read our Department Highlight about Campus Health’s Student Wellness on page 22. They have several resources that can help you deal with any anxiety you might experience around final exam time.
Alexis Balinski Co-Editor
In case the end-of-year stress is getting to you, just remember that summer is right around the corner. That means you have plenty of time to enjoy our latest issue, and to anticipate our next one! Whether you are doing an internship, studying abroad, or working this summer, we hope that our content will remain relevant wherever you go. We would like to take a moment to thank Meghan Fulton, who has not only been a thoughtful and supportive advisor over the past year, but who has also inspired our team—and no doubt many other students across campus—to stay fit and lead a happy, healthy life!
We would also like to thank Josh Sanders and the staff of The Pita Pit on Franklin Street for their support and cooperation on the numerous fundraisers we hosted there; the members of the Student Congress for being so understanding and helpful when it came to navigating the complicated school allocations system; and Don and Barbara Curtis, who believed in our organization enough to award us a generous amount from their Excellence Fund when we were just getting back on our feet last semester. All of these wonderful people helped make this publication possible! We have big plans for our magazine and website, so stay tuned for more advice, tips and stories! Look for our next issue in the Fall of 2013. Good luck with finals, and enjoy your summer!
and 2 The Well-Being April 2013
Traci Carver Co-Editor
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facebook: the well-being health and fitness magazine twitter: @uncwellbeing
email: twbmag@gmail.com
in this issue... Your Life: Organized Long-Term Planning Vitamins Embody Carolina Drugs ReCYCLEry Men’s Health Women’s Health Student Wellness
the team page page page page page page page page page
04 06 08 10 12 15 18 20 22
Do you have a great idea for an article?
Is your organization hosting a health or fitness- related event next semester? Let us know! We are always looking for content
for our magazine and website. Interested in joining our staff? Let us know that too!
PR Coordinator Alex Higgins
PR Assistants Sumner Allen Katheleen Davids Kelly Metcalf Copy Editors Michael Dickson Laurel Nakkas Photographers Lanie Gilbert Deniz Lefkeli
Writers/Bloggers Sarah Brown Emily Hackeling Lauren Meyer Kirstin Meyerhoeffer Gabby Migliara Ashley Thomas Designers Julia Baker Traci Carver Emily Hackeling Olivia Hall Tyler Confoy Researcher Austin Duncan
special thanks to the pita pit on franklin
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MENTAL HEALTH
Your Life: Organized Five great resources to help you organize your life that you may not know about By Alexis Balinksi | Design by Julia Baker | Photos by Alison Headley and Julia Baker
Life is about balance. But trying to juggle class, work, friends, sports and other extracurricular activities can be stressful. That’s why we’ve compiled this list of resources that you may not be taking full advantage of. Try one out—or any combination of these five—to become more efficient, more organized, and most importantly, less stressed!
Google Chrome | web browser Features: Customizable themes, preferences and settings; Syncing across multiple Google accounts & devices; Private browsing mode (called Incognito) Best Use: manage multiple Google accounts Google Chrome’s syncing capability is most helpful if you manage any group or organization that uses a Google account and wish to switch between accounts frequently. Go to the Chrome menu and select Sign in to Chrome to link your personal account. Then, under Chrome Settings, click Add new user to sync other Google accounts. You can also access any Chrome accounts you have on a different device or computer for quick access to your bookmarks and other personalized details.
for the uses Google Our magazine atures. fe ar nd le d Ca Gmail, Drive an acco unt e magazine’s To access th rsonal pe out of my without signing Welle Th ct ply sele acco unt, I sim down op dr e m ro e Ch Being from th ens op new window menu and a s, rk ma ok te set of bo with a separa as , ne zi ga ma for the passwords, etc. zine’s cess to the maga ac ct re di well as time, e t. This saves m Google acco un two e th in operate with and I can now . taneously acco unts simul
www.support.google.com/chrome
Tip: Do not sign in to Chrome on a public computer! If you have done so, be sure to delete your user account on that computer when you’re done, otherwise anyone who uses Chrome after you will have access to your bookmarks, passwords etc. To do this, search for “delete Chrome user” in Google and click on the first link for instructions.
Dropbox | file sharing service Features: Store documents, videos and photos in folders in the cloud; Access folders from anywhere and on any device; Share folders for easy file transfer Best Use: file transfer and storage
Tip: Complete the bonus steps after sign-up to get more free storage space!
www.dropbox.com
Have you ever put your entire project on a flash drive, only to leave it in another computer? With Dropbox, you never have to worry about misplaced hardware because everything is saved to the cloud. You can also now avoid trying to send large files over email; just put it in a Dropbox folder and share the folder with the whoever you want. Download Dropbox to your computer or sign in on the Dropbox website to access your files.
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VOL. 2 ED. 2
Springpad | online organization application Features: Save content from the web by bookmarking websites and “clipping” articles, or collect content on the go by taking a photo, scanning a barcode or recording a voice memo; Organize content into “notebooks” and share with family and friends; Explore others’ public notebooks for ideas and inspiration
nor for As maid of ho ming co up ’s a friend Springwe dd ing, I use of ck tra ep ke pad to e venue, details like th g, gues t pricing, caterin r my fo s ea id lis t and speech.
Best Use: project management and collaboration Although in some ways it appears similar to Pinterest, Springpad has several features that set it apart and make it a valuable tool for project management and collaboration. For each piece of content added, Springpad will enhance it by providing reviews, maps, show times, pricing options and more. To best take advantage of this application, create a notebook for a project or event, and share it with those involved. Each member can then add and edit content that will be seen by all collaborators. Google Calendar syncing is available for events. www.springpad.com Tip: Make capturing content even easier by installing the Springpad Web Clipper, a button that allows you to easily save a page or image to your Springpad notebooks.
NutshellMail | social network aggregation service Features: Emails summaries with latest activity from Twitter, Facebook and LinkedIn Tweet, retweet, reply, like and comment without logging into each site; Customizable settings for email frequency and content Best Use: social media management
Tip: This is a great way to ensure you’re being efficient with your time. If you find yourself spending too much time on Facebook or Twitter, set the email delivery to fit your schedule, then promise yourself you won’t check those sites until you get the email summary. www.nutshellmail.com
Whether you’re trying to cut back on the amount of time spent checking your social media sites, or you’re just not that social media savvy to begin with, NutshellMail can help. When you create your free account, you can connect to your Facebook, Twitter, LinkedIn, Yelp and Foursquare accounts, and NutshellMail will send you the latest activity from each, all in one email. The best part is you can customize the information you receive from each account and adjust the delivery schedule. Don’t care who quits following you on Twitter? Uncheck that box. Want your email delivered once in the morning and twice in the afternoon? Select the exact hours from the list. Don’t want emails delivered on the weekends? Uncheck Saturday and Sunday. You get the idea.
Paper planners | personal organization Features: Comes in many varieties; Analog Best Use: creativity & short-term planning
In today’s modern world, using a paper planner may seem obsolete and oldfashioned, but this method still has its advantages. Sometimes, you just need to jot down quick ideas, notes or lists. For truly spontaneous things, a digital tool may actually take longer to program, or may inhibit creativity. A recent New York Times article noted that, “digital technology is better for socializing and sharing, while paper is best for quiet contemplation.” Some people also remember things better when they physically write it down or see it on paper. Furthermore, paper planners do not rely on charged batteries or good signal.
Tip: Paper planners may be best for short term planning. Try sketching out your schedule one week at a time, fitting in daily to-do lists when necessary. Save long-term appointments and events scheduled weeks or months in advance for an electronic calendar.
www.twbmag.org 5
MENTAL HEALTH
A STEP IN THE RIGHT DIRECTION
By Gabby Migliara | Design by Tyler Confoy | Photos by Deniz Lefkeli
B
ANGS is a shoe retail organization that donates 20% of the net profits from each pair of shoes to one of four causes: clean water, disaster aid, hunger relief, and development. Long-term planning is at the core of BANGS’ mission. They live out that mission by investing in four nonprofits— Drop in the Bucket, Global DIRT, CHOICE Humanitarian, and the SOUL Foundation—that “turn away from empirical philanthropy” and strive for long-lasting solutions. All four of these nonprofits focus on developing leadership skills and a sense of community. They emphasize longterm planning by providing skills that empower people around the world so they do not have to rely on the charity of others. So how can we, as college students, apply the long-term perspective BANGS demonstrates for us? Here are three lessons to take away from this case study:
Buying BANGS shoes helps contribute to long-term solutions for issues like hunger and access to clean water.
tasks of college life, so take a step back and remember to view this education as an opportunity, rather than an obligation. At UNC, we have excellent faculty and staff who are willing to share their knowledge with us—take advantage of that and you will be better prepared for any future.
Education is the foundation for our future
Planning for the future does not have to mean sacrificing the present
Three of the nonprofits BANGS supports have education at their core. Drop in the Bucket builds wells and sanitation systems for schools in Sub-Saharan Africa to improve the educational environment. SOUL Foundation has programs dedicated to raising education standards. CHOICE Humanitarian builds schools in South America and Africa. Ayumi Watanabe, BANGS’ UNC-Chapel Hill representative and a student, agrees that education is fundamental to a fulfilling life. “When I think of ‘long-term,’ I think of education,” Watanabe said. “Every day at Carolina I’m learning new things.” It is easy to get caught up in the daily
Although long-term planning is critical for our future, enjoying the path we take to get there is also very important. BANGS works toward its financial and ideological goals, but in the process creates an international community built on lasting relationships. All parties involved in the BANGS model—the campus representatives across America, the team leading the fundraising that supports the nonprofits, the nonprofit workers, and even the consumers themselves—are joined together for one (or four) common causes. Creating a lasting community is the direct effect of achieving a goal, and that development is just another reason the
6 The Well-Being April 2013
end result is so satisfying. BANGS shows us that enjoying and learning from the long-term process is just as important as the goal itself.
Achieving our goals is not always easy
It is important to remember that taking the fastest or simplest way out will not alleviate the challenges we face today. Oftentimes, achieving a goal requires many steps. An important part of the long-term planning process is to outline exactly what you’re going to do. BANGS, like its nonprofit partners, uses a mission statement: “BANGS partners with nonprofits whose projects focus on self-reliability and empowerment through education and cultural understanding, turning away from handout methodology.” The key to sustaining such long-term goals, as BANGS and its partner organizations demonstrate, is passion. BANGS shows us passion through its campus involvement. Across the country, BANGS representatives are inspiring people to contribute to the causes it supports. The BANGS model shows us that longterm planning to achieve your goals can be fulfilling and successful. BANGS also
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inspires us to make decisions that impact not only our own lives, but also the lives of those around us. If you would like to become involved with Bangs, buy a pair of shoes—remember, you purchase will help provide people across the globe with the resources necessary to live a full life—or find out more about its four partner nonprofits by going online to bangsshoes. com, or contacting Ayumi Watanabe at awatanab@live.unc.edu. “Every little thing really makes a difference,” says Watanabe, whether it’s your own personal long-term goals, or the goals of people you interact with. Do something your future self will thank you for.
CAUSES AND COLORS: Where the support goes
Khaki BANGS support hunger Blue BANGS support clean water Green BANGS support development Red BANGS support disaster aid
UNC’s BANGS shoe team sets up a booth during lunchtime at Lenoir to teach students about the shoes and the organization’s impact. Information found from www.bangsshoes.com, souluganda.org/educational-programs, choicehumanitarian.org, www.globaldirt.org, and dropinthebucket.org
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NUTRITION
whatever you do, don’t forget the
vitamins
By Gabby Migliara | Design by Olivia Hall
I
f your mom was anything like mine, vitamins somehow found their way to your dinner plate every night. And if you were anything like me, your vitamins would discreetly find their way into the trashcan. At age ten, I deemed vitamins useless – not to mention they smelled weird.
vitamin
vitamin A
A decade later I sat down with UNC’s registered dietitian, Kelly Urban, and she opened my mind to the many purposes of vitamins. Many people don’t receive the nutrients their bodies really need from their everyday diets. With busy schedules and limited money, college students are
what it does
Helps bone and tooth formation, required for night vision, maintains skin integrity, assists immune system
vitamin C
Helps absorb iron, assists immune system
vitamin D
Helps absorb calcium, maintains blood levels of calcium and phosphorus
folate (folic acid)
vitamin b12 calcium iron 8 The Well-Being April 2013
Needed for RNA/DNA, decreases rate of birth defects, maintains bowel function Needed for RNA/DNA, maintains folic acid level in your body, fat/carbohydrate metabilism
Helps muscle function, assits with production of hormones and enzymes, helps prevent osteoporosis
Helps tissues use oxygen and eliminate carbon dioxide, helps make red blood cells, strengthens immune system
especially guilty of this. And vegetarians, vegans, and picky eaters often miss out on essential nutrients found in
red meats, dairy products, or spinach. Vitamins help counteract those nutrient deficiencies.
where you find it
Fish, milk, cheese, carrots, spinach, broccoli Oranges, broccoli, kiwi, tomatoes, baked potatoes, strawberries Natural sunlight, milk, fish oils, butter
Peanuts, sunflower seeds, asparagus, oranges, pastas, breads, cereals Poultry, fish, clams, oysters, milk
Dairy products, shellfish, nuts, soy products, dark green leafy vegetables Red meat, poultry, fish, enriched grains, dried fruits, dried beans
Taking vitamins is great for helping you
get the nutrition your body needs, but don’t
go overboard. Taking too much of any one
vitamin can have really adverse effects. Moderation is key!
what happens without it Acne, dry hair, insomnia
Bleeding gums, depression, tiredness, easy bruising, scurvy Insomnia, irritability, loose teeth, tiredness Anemia, fatigue, headaches, loss of appetite More prone to cancer and heart disease, headaches Brittle nails, cramps, insomnia, osteoporosis, tooth decay, palpitations Anemia, brittle nails, dizziness, inflamed tongue, fatique
WARNING: USE IN MODERATION! vitamin A vitamin c
Nausea, vomiting, blurred vision, loss of muscular coordination, skin discoloration Diarrhea, kidney stones, overload of iron absorption, erosion of dental enamel
vitamin d
Renal disorders, increased thirst, calcification of soft tissues (kidney, blood vessels, heart, lung) vomiting
calcium
Kidney stones, less iron, zinc, magnesium, and phosphorus absorption
iron
Bowel problems, increased risk of vascular disease and cancer
Vitamins allow us to receive the nutrients we need without drastically altering our preferred diet. For more information about vitamins or any other diet-related questions, you can contact Kelly Urban, UNC’s registered dietitian. Email her at: KGURBAN@aux-services.unc.edu or visit www.dining.unc.edu/Nutrition.
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4
fab
MENTAL HEALTH
The Founding of
:
By Lauren Meyer | Design by Olivia Hall
U
NC has a training on campus to make students and faculty allies for those who identify as lesbian, gay, bisexual or queer (LGBTQ) through Safe Zone. There is also the option to complete the Haven training to help those who have been victims of sexual violence, abusive relationships and stalking. Another option is going through One Act training which teaches people how to prevent interpersonal violence. Now, there is a fourth training: Embody Carolina. In the spring of 2012, two UNC juniors, Ben Barge and Cora Wilen, had friends and loved ones who had eating disorders, but did not know how to support them. They noticed that there was not a training to become an ally for people with eating disorders and decided that this had to change. During the summer, Ben and Cora met with Cynthia Bulik, the director of the Center of Excellence for Eating Disorders. She helped them get the initiative going and sent them in the right direction. Establishing the training has not been easy. Unlike Safe Zone, Haven and One Act, this is a brand new training and there were no scripts from other schools to follow. Nearly 20 percent of men and women on campus have an eating disorder and they develop for various reasons. Ben
10  The Well-Being April 2013
Barge, Cora Wilen, Savannah King and Colleen Daly (the fabulous four) wrote a 20 page script only to scrap it because it focused mainly on body image. They realized that in order to be an effective ally, it was important to create a training that could help anyone, no matter the reason for the development or the type of eating disorder. After realizing that their training had to change through criticism and further
Nearly
20% of men and
women on campus have an eating disorder. review, they knew that they had to address that you cannot tell by looking at someone that they have an eating disorder. While many people think that an underweight person has an eating disorder, people with bulimia can be at an average or above average weight.
Also, overweight people may suffer from binge eating disorder and have a hard time from overeating. Fat talk was also heavily emphasized in the original script. It is common for people to comment that they are fat, but this can cause friends or loved ones to become fixated on it, especially if one person is claiming to be fat when the friend or loved one is larger. While the training teaches people to avoid talking about weight, the purpose of the training is to be an ally by helping the person realize the problem and accept that recovery is necessary. It is difficult to see a friend or family member deal with an eating disorder. As Cora mentioned, “It is the white elephant in the room. You want to help your friend, but you end up saying the wrong thing in the end.� While the Embody Carolina training cannot promise healing, it helps allies know how to be present for a person through the process. In order for anything to happen, the person must realize that it is time to get help. The ally can help the person get there, but cannot force him or her to change. The best way to get the person there is through negotiation. Start out small by offering to go with your friend or family member to the appointments. While it is important to help with the healing process, you must be aware of your
VOL. 2 ED. 2
Meet the Fab Four...
BEN BARGE Senior
Global studies and spanish double major
CORA WILEN Senior
Global studies and political science double major
well-being. You need to realize when it is becoming too much of a burden on yourself. As Cora stated, “One important thing to remember is that the therapist is not a friend.” You must find the perfect balance of helping the person and being able to take care of yourself. Once your friend is in the recovery process, you should never say things along the lines of, “I think you look so much better.” While an eating disorder entails having a bad relationship with food, there is a reason why. The person has repressed feelings so you should mention the improved actions or emotions instead of physical appearance. While there was progress prior to Homecoming 2012, the Miss UNC Campaign really helped Embody Carolina get off the ground. Colleen Daly campaigned with every ounce of energy that she had and by the time that she won in November, there were many people who came to her, Cora, Savannah and Ben to say that they know of people with eating disorders and/or wanted to get involved. At the beginning of this past semester, the fab four hired fourteen people to be peer educators for the trainings. The plan is to conduct trainings twice a month for the student body. The peer educators will also conduct private trainings for the Residence Hall Association, sororities,
SAVANNAH KING Junior
Women’s and gender studies major with history minor
“
It is the white elephant in the room. You want to help your friend, but you end up saying the wrong thing in the end.
”
fraternities and athletic teams. Recently, Ben and Colleen drafted a proposal to the National Eating Disorders Association (NETA) to be able to attend the conference in October. The
COLLEEN DALY Senior
Global studies and spanish double major with social and economic justice minor
hope is to be able to bring this training
to other schools. This is a huge deal and
proof that these four are truly fabulous. They could not have done this without
the help of many others and they fully acknowledge them.
Colleen Daly is a senior, global studies
and Spanish double major with a minor in social and economic justice, Ben Barge
is a senior, global studies and Spanish double major as well and Cora Wilen
is a senior, global studies and political
science double major. This means that three of the fab four will be graduating.
This leaves Savannah, a Women’s and Genders Studies major with a minor in History. Rest assured; however, as Ben said, Savannah King has been “at the
helm.” Cora agreed by saying that she has done nearly everything.
If you are interested in learning more
about Embody Carolina or want to sign up for a training session, stay tuned for updates on their Facebook page at www. facebook.com/UNCEmbody.
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PHYSICAL HEALTH
Drug Culture By Carolyn Straughan | Design by Tyler Confoy | Photos by Erik Andersen
12  The Well-Being April 2013
VOL. 2 ED. 2
Know the facts about these five common drugs
T
here are few things more hectic than coming to college; the excitement of starting over at a new place and the nervousness of leaving home can leave incoming freshman in an anxious state. One of the best (and sometimes most nerve racking) parts about starting freshman year is the incredible freedom placed in front of you. You can eat whatever you want, go wherever you want, hang out with whomever you want—the possibilities are endless. With this freedom also comes the choice of what to get involved in—Habitat for Humanity, the Greek system, intramural sports, or Young Life, for example. Coming to college exposes you to brand new opportunities, both good and bad. Some people exploit their freedom in college and choose to take drugs. According to USA Today, almost 40 percent of college students are choosing to seek a ‘higher’ education by abusing illegal drugs. Many of the drugs that students choose to use today are psychoactive drugs, which are chemical substances that modify mental, emotional, or behavioral functioning, according to Wayne Weiten’s Psychology. With these psychoactive drugs, people build up tolerances and eventually need to take more to obtain the same high, which can be potentially dangerous. Finding yourself and experimenting are two important parts of college, but if you’re going to try drugs, at least know what you’re getting into. You may think twice after reading these facts:
Cannabis
Nicknames: Grass, Weed, Hemp, Pot, Dope
Forms of ingestion: Smoked or baked into food
What’s in it: Cannabis grows from a hemp plant and contains THC, the main active chemical that produces the effects of being “high” through receptors in the brain.
How It affects you: People abuse Cannabis because of the mild, relaxed euphoria and the enhanced sensory awareness it produces when the THC reacts with receptors in certain areas of the brain. It also increases appetite (also known as the munchies) and distorts perceptions.
Negative Health/Side Effects: Decreased motivation, trouble with thinking and problem solving, increased risk of chronic cough, increased heart rate, and increased risk of depression, respiratory disease, and various cancers, including lung cancer.
Consequences: Regardless of the controversy of legalizing weed, it is still illegal to buy, sell, and use recreational Cannabis. The laws vary from state-to-state, but in North Carolina if you are caught with less than ½ an ounce of weed you can spend up to 30 days in jail and receive a class III misdemeanor. The punishment is progressively worse the more weed you have, and if you have over an ounce and a half, it is a felony. Schools and employers are also usually notified if a student is caught with marijuana, and this can result in probation, losing a scholarship, a job, or getting kicked out of housing. Abusing marijuana can also lead to addiction, and the abuse of more “hard-core” drugs.
Ecstasy
Nicknames: E, MDMA, Molly, X, Candy, Happy Pill, love drug Forms of ingestion: Oral
What’s in it: The main ingredient in ecstasy is a high dose of MDMA, which is a man-made drug that causes hallucinations and effects similar to other stimulants. A stimulant is a drug that elevates moods and increases alertness and energy. A problem with ecstasy is that you don’t always know what you’re taking. The seller may say it’s ecstasy, but in reality, it could be some diluted form containing various unknown chemicals. Just because pills are the same color or have the same logo doesn’t mean they contain the same things. Other drugs that may be included in Ecstasy are methamphetamine, MDA, MDEA, caffeine, DXM (ingredient often found in cough syrup) and PMA (which can be deadly). Molly is another prevalent form of ecstasy today and is pure MDMA with none of the additives listed above.
How It Affects You: MDMA causes a sense of euphoria and a feeling of love and intimacy for others. People also take it because it relaxes them and can cause feelings of pleasure and energy. It is particularly popular at raves, or all night dance parties, and in the nightclub scene. People abuse Molly also because is said to have a much cleaner euphoria and a less severe comedown. Negative Health Effects: An increase in blood pressure, and body temperature, muscle tension, sweating, and insomnia. Some doses can cause hypertension (high blood pressure) and seizures. Studies show that MDMA can damage nerve cells in the brain and mess with its level of chemicals, such as Serotonin. Serotonin helps regulate sleep, energy and aggression, and abnormal doses of serotonin can lead to depression.
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PHYSICAL HEALTH
Consequences: Ecstasy is also illegal for use, possession and sale. Possession of ecstasy in North Carolina may result in a felony with jail time.
Cocaine Nicknames: Coke, blow, stash
Forms of ingestion: Snorted, injected, freebased (when cocaine is converted from salt form to base form by heating or boiling), smoked, or taken orally
What’s in it: Cocaine comes from the coca plant in temperate parts of the world.
How It Affects You: Cocaine is a stimulant that increases Central Nervous System (CNS) activity, which can be extremely harmful and may produce a lethal overdose. People abuse cocaine because they experience feelings of intense euphoria, excitement, reduced hunger and strength. After abusers experience their “high,” they typically crash into a short period of depression. Negative Health Effects: Dizziness, headache, anxiety, insomnia, depression, increased talkativeness, restlessness, increased sweating and urination, panic, paranoia, increased blood pressure and heart rate, and potentially death. Consequences: Besides of the dangerous side effects and high potential for addiction, possession of cocaine in North Carolina will result in a felony with potential jail time.
Cough Syrup
Nicknames: DM, Dex, Drex, Robo, Rojo, Tessin, C-C-C Forms of ingestion: Gels, capsules and syrups
Adderall
Nicknames: College crack or ADD pills
Forms of ingestion: Sniffed or taken orally
What’s in it: Adderall and other ADHD medicines are stimulants that contain chemicals like amphetamines and methylphenidates. Stimulants increase CNS activity and the levels of neurotransmitters (such as dopamine) in the brain and body.
How It Affects You: People typically abuse Adderall (or any other ADD medicine) because of the increase of alertness, energy, attention, and decrease in appetite it causes. People also experience a confident “I can do anything” feeling. Adderall is typically meant for people with ADHD and abusers find it easy to get a hold of because it is commonly prescribed. Unfortunately, a lot of people who abuse ADHD medicine experience negative side effects such as paranoia and increased heart rate, which makes it difficult to concentrate. Negative Health Effects: Insomnia, anxiety or paranoia, irregular/increased heart rate, increased temperature, increased blood pressure, or a hyper-energetic, manic state. Also, after using Adderall, users may find themselves having a “low” with feelings of depression and lack of energy. Consequences: Abusing Adderall can become addicting because it stimulates the part of the brain called the Pleasure Center. Using Adderall to study may be tempting, but remember, it›s unsustainable and may end up being detrimental to your health.
What’s in it: Cough syrup contains Dextromethorphan (or DXM), which can cause depression of the CNS (Central Nervous System).
How It Effects You: Lil’ Wayne may sing about getting high on cough syrup, but abusing it can be incredibly dangerous. Recreational use of the chemical DXM causes dissociation of the mind from the body, loss of motor control and possibly hallucinations. Negative Health Effects: Confusion, impaired judgment, dizziness, blurred vision, slurred speech, irregular heartbeat, dry and itchy skin, loss of consciousness, seizures, brain damage, high fever, and even death. Remember, these effects become even more dangerous when mixed with alcohol or other drugs. Consequences: DXM can become addicting and has many other negative health effects. Building up a tolerance to DXM can result in withdrawals characterized by depression and difficulties with thinking and memory.
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For more information, visit campushealth.unc.edu.
VOL. 2 ED. 2
No Bike? No Problem. By Lauren Meyer | Design by Emily Hackeling | Photos by Emily Hackeling
A Chapel Hill organization helps students find and repair recycled bicycles.
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PHYSICAL HEALTH
Are you tired of walking from your dorm to Franklin or having to catch a bus? Do you wish that you could have a bike without having to pay for it? Maybe you have a bike and wish you could just fix it yourself. If any of the aforementioned criteria applies to you, the ReCYCLEry in Chapel Hill is the place for you! What is ReCYCLEry? The ReCYCLEry is an initiative that a group of five bike enthusiasts started in 2000 to teach children how to maintain and repair unwanted bikes. Currently, the Board of Directors and many volunteers run the organization. After the children finish working on their bikes with mechanics, they get to keep them. After working the workshop for a few weeks, the kids will have learned how to be more responsible and will be healthier individuals in the community. The workshop is located at 108 N. Graham St. in Chapel Hill, which is behind Back Alley Bikes. After being open for nearly 13 years, the idea has a changed a bit. Instead of being focused on children, anyone from the community can come and you do not need to be in need of a bike to be a participant. You can bring your own and learn how to fix it with the help of a mechanic. Workshops take place each Sunday 9:00 a.m. to noon. In addition to the workshops, the organization offers mechanics classes and donate bikes during the holidays to children in need. They also raise awareness about bike safety and environmentalism.
Julia’s Experience Julia Chou, a junior computer science major, recently earned her bike from
16  The Well-Being April 2013
the ReCYCLEry. She was browsing the web when she stumbled upon the organization and felt that it was a great idea. She attended the workshop for three consecutive Sundays. At her first workshop, she chose her bike from a bunch of donated ones. While the staff member who worked with her each time varied, she mainly worked with a man named Jackson. She said that he was super awesome, patient and did not care about her lack of knowledge about the mechanics of bikes. There were plenty of volunteers there and they even got to spend time working on their own bikes. While she was there, she saw many people donate bikes. If you have an old bike, you should consider donating it to the ReCYCLEry for a tax deduction because it is a non-profit!
Tar Heel Bikes The ReCYCLEry launched a brand new program called Tar Heel Bikes in August 2012. The plan is to run Tar Heel Bikes for two years as a pilot program. Tar Heels Bikes allows UNC students to borrow bikes similar to a library lending program. Currently, there are 30 bikes offered to nearly 2,500 students in Craige, Ehringhaus and Hinton James. If you are a student in one of the dorms, you can go to your community office, sign a waiver and check a bike out as an enhancement. The ReCYCLEry will
maintain the bikes and hope to expand. Mobile Repair Daysw If you cannot make it to the ReCYCEry on Sundays because it is too long of a walk, the organization will come to you! Be on the lookout for campus organizations that have the ReCYCLEry come and repair bikes in the Pit. If you are a leader of an organization, you can schedule a Mobile Repair Day at bikes@ recyclery.org.
How to Participate If you want to earn a bike, you may show up to one of the workshops one Sunday. You must sign in and it is a first come, first serve basis. Depending on the crowd, you may have to wait patiently, but once it is your turn, the mechanic will have your undivided attention. Please note that the mechanic will help you, but will not do the repairs for you. This is so you learn how to make the proper repairs so you will know how to make them in the future. If you have questions, you may email recyclery_nc@ yahoo.com or call 919-533-9196. If you are interested in being a Board Member to help others, you may access the application here: http://recyclery.org.
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The ReCYCLEry is located at the back of 108 North Graham Street, behind the Beauty Supply shop and next to Back Alley Bikes.
The ReCYCLEry partners with organizations all around Chapel Hill and Carrboro to work with bikes, organize events, and more. Interested in forming an alliance? Email bikes@recyclery.org
Bike Safety Tips Always wear a helmet. Do not wory about how it messes up your hair because your safety is more important.
Stay off the sidewalks and ride with traffic; bikes count as motor vehicles. Owning a helmet is especially important if you adhere to this rule. Do not assume that people are going to yield to you. Always be alert and use caution when biking through heavy pedestrian areas, such as on campus.
Use hand signals to indicate when you are stopping, turning right or turning left so cars can anticipate where you are going.
Chapel Hill Transit buses have racks on the front that allow you to travel with your bike. If there is not already a bike there, you will need to ask the bus driver to lower the rack. Pick up your bike and place it in the wheel well. You should place your front tire on the side that has the support arm so you can pull it and secure it into place.
Always lock your bike. It is not recommended to get a chain lock because it is easy for thieves to cut. A U-lock is better, which you can purchase at UNC Student Stores or at Back Alley Bikes. No matter how experienced you think you are at biking, never wear headphones. It is important to be able to hear pedestrians and vehicles.
Do not try to text or talk on the phone while riding.
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Men’s Health: PHYSICAL HEALTH
When you go to UNC, you’re invincible. You can climb really high trees and jump barbed wire fences. You can eat two Big Macs and a large fry and run a 10k – without even waiting 30 minutes for your food to digest. You aced your physics test and finished a 15page research paper on Wednesday – after Country Night. In fact, last week you survived solely on a 24-pack of PBR and Chick-Fil-A spicy chicken sandwiches. In summary, you’re Superman. Despite your youth, incredible strength, and ability to survive on one-third of your recommended sleep, you still need to be at least a little cautious when it comes to your health. How will you continue to save the world if you’re not feeling up to par? In college, illnesses can hit you quickly, especially when you’re living in close quarters with other students most of the time.
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There are some frightening things floating around out there. To make sure you don’t succumb to irritating little colds — or anything worse —try incorporating these simple health checks into your everyday routine.
Lymph Nodes
Lymph nodes are small masses of tissue found in many places in the body, such as the neck, armpits, and groin. They’re all part of the lymphatic system, which filters bacteria, harmful cells, and fluids flowing from tissues to the bloodstream. Lymph nodes are immune monitors; they catch bad things before they can hurt you. Normally, you can’t feel them at all, but if they’re swollen or aching, it could be a sign of a few different h e a l t h problems. •Swollen glands around the neck and jaw c o u l d mean you’re getting a cold or a sore throat. Less commonly, they are signs of tumors in the neck or head.
• Swollen armpit lymph nodes could be a sign of an infection or bite around the arm or side of the body. Breast cancer and lymphoma also cause armpit nodes to hurt. Swollen groin glands can signal an infection in the lower abdomen, legs, or feet. Although it is rare, a swollen gland in the groin can be a sign of testicular cancer or melanoma. So if it persists, get it checked out by a professional.
Hair
While receding hairlines are common and often inevitable in men of all ages, it should be a gradual loss over a matter of years. If clumps of hair are coming out all at once when showering or combing hair, it could be a more serious issue. People who suffer from chronic stress often experience hair loss in amounts that are larger than average. If this sounds like you, try relaxing, meditating, exercising, or performing some sort of stress-relieving activity to calm you down on a daily basis. If these don’t work, contact a psychiatrist or visit Campus Health Services to get some help managing stress levels. Less stress will equal more hair in the long run!
Breasts
Yep, guys have them, too. Of course some guys have larger ones than others, but they shouldn’t be looking anything like your girlfriend’s. It’s especially worrisome if one seems to be growing larger than the other. While breast cancer in men is far less common than in women, it’s still something to watch out for. If you notice colors changing in the nipples, lumps around the breast, or a drastic change in size, contact your doctor.
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Superman’s Checklist By Emily Hackeling | Design by Emily Hackeling | Photo by Emily Hackeling | Graphic by Alexis Balinski
Stream If you find yourself having trouble urinating, and it’s not just because there’s ten other people in the bathroom, you may have an enlarged prostate gland. If the prostate is swollen, it will push against the urethra, making peeing more difficult than usual. An enlarged prostate doesn’t necessarily mean you have prostate cancer, but there is a possibility. Early diagnosis is crucial, no matter what the problem is. Tell your doctor and get a prostate exam, rectal exam, or blood test to help fix your stream.
Alarm Clock
Yes, everyone likes to sleep. No, no one seems to get enough of it, especially when there are so many exciting things to participate in at UNC. Your body will do what it deems necessary to stay healthy, and if that means you need more sleep than usual, then don’t be afraid to turn off that alarm. But you know what’s normal for you. Catching up on sleep after a rough night is different than sleeping 14 hours each night for two weeks straight. It could mean you’re fighting off a virus or getting the flu. Narcolepsy, which usually develops between the ages of 15 and 30, is another possible cause. So if you suddenly can’t seem to stay awake, talk to a doctor. Make sure you can get healthy so you don’t miss out on all the fun that happens in the middle of the night.
You’ll only feel like a rockstar if you stay healthy, eat right, and get plenty of sleep.
Visit the Campus Health Center for more resources to help you stay healthy and to continue living life to the fullest.
Campus Health Services: Men’s Health Screenings Counseling
Mental Health Checkups Nutrition
Call (919) 966-2281 to schedule an appointment. For more information, find Campus Health online at campushealth.unc.edu.
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PHYSICAL HEALTH
Women’s Health: By Emily Hackeling | Design by Tyler Confoy
HEALTHY MAKEUP TIPS It’s Friday night and you’re getting ready for a night on the town with the ladies! Ke$ha’s blasting and you open up the old makeup bag to put on some sparkly eye shadow. You have to hunt through the tubes of Lip Smacker Ultra Berry Blast lip gloss from third grade and the Wet ‘n’ Wild MegaPlump mascara from who knows when before you find what you actually want to wear. EYE SHADOW
18
MONTHS
NAIL POLISH
CONCEALER
16
MONTHS
12
MONTHS
EYELINER
12
MONTHS
Not only does that old makeup take up space and cause clutter, but it also contains harmful bacteria. Surprisingly, makeup should be tossed fairly often to keep your skin healthy and free of bacteria, which lives in your makeup. Check out the chart below to find out when different types of makeup should be thrown away so you can keep your skin fresh and healthy:
FOUNDATION
12
MONTHS*
BRUSHES
LIQUID EYELINER
12
6
MONTHS** MONTHS
MASCARA
3-5
MONTHS
SPONGES
2
MONTHS**
* keep away from heaters and sunlight ** wash after each use
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Treating Your Skin Well FOODS THAT WORK WONDERS Wouldn’t it be fabulous to not have to put on concealer in the first place? Your diet is a huge factor affecting the health of your skin, and when you eat the right foods, you’ll be able to frolic out the door each morning without even having to worry about makeup!
Skin needs nutrients to function properly, just as your heart, brain or any other organ. Unfortunately, skin takes a beating from all the outside elements around you everyday, so be sure to throw some of these skin-boosting foods into your everyday diet. Your skin will thank you.
NUTS
Almonds contain lots of Vitamin E, which protects skin from sun damage. They also contain fatty acids that will help reduce swelling and inflammation. Walnuts are packed with omega-3 fatty acids, which will help keep your skin looking and feeling smooth. Sunflower seeds contain magnesium, a nutrient that calms you down and keeps blood flowing, which then helps keep your skin look youthful. When you and your skin have had a rough day, grab a handful of nuts to keep things under control.
BERRIES
There are these scary things called free radicals that exist in our bodies. Basically, when a weak molecule splits, it ends up with an unpaired electron, and a free radical is formed. They can spread quickly. Sometimes they form naturally and can help fight viruses and bacteria, but other things like pollution, cigarette smoke and herbicide can cause them, too. If the body doesn’t have enough antioxidants, it will have trouble keeping the free radicals under control, which leads to skin damage and premature aging. Acai berriesw have the strongest antioxidant content of any fruit in the world, so load up on these to keep your skin looking young and healthy.
GREEN TEA
Green tea is a natural acne remedy. It contains Vitamins K, C and D, which are essential for skin and overall body health. Green tea also fights inflammation, reduces skin aging and helps protect against UV rays. It’s a super easy (and refreshing) way to overall improve the quality of your skin.
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MENTAL HEALTH
Department Highlight: UNC Student Wellness By Ashley Thomas | Design by Traci Carver | Photos by Deniz Lefkeli and Lanie Gilbert
Going to college can be tough. We have all heard this from our parents, and older, more experienced high school friends and classmates. We may have even vocalized this sentiment ourselves. As cliché as it sounds, there is good news! We do not have to go through college alone. Many colleges and universities have programs in place to assist students in coping with all forms of stress.
T
he mission of UNC Student Wellness is to create a healthy, safe, and socially just community that fosters student well-being and success. UNC Student Wellness is currently a branch of Campus Health Services, but will soon become an independent service in order to continue their mission more efficiently. The mission of Counseling and Wellness Services is:
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“To provide a high-quality, confidential, compassionate, and culturally-competent service through a continuum of wellness promotion and psychological services to enhance the lives of students and promote social, personal, and academic growth.” In order to fulfill this mission, the Student Wellness Department works to shape an environment on campus that
promotes and encourages healthier choices in all aspects of campus life. Assessing student needs is critical to creating a healthy environment suitable for everyone. Data from Core Alcohol and Other Drug Assessments, Resident Life and Health Assessments, and Qualitative Studies on Stress are analyzed by the Wellness Department in order to more accurately predict and accommodate trending health behaviors on campus.
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N a t i o n a l assessments of UNC-CH health behaviors are also provided through the National College Health Assessment and UNC Research Core Facilities. Spreading health messages can be tough on a campus with more than 28,000 students and 3,100 faculty members. The effective marketing and communication strategy of the Wellness department is relatable and accessible through the utilization of student groups around campus, such as Peer Health Advocates, Student Advocates for Sexual Health, Active Minds, CHISEL (Campus Health Initiatives for Students’ Emerging Lifestyles), and DICE (Diversity and Inclusiveness in Collegiate Environments). Social networking on sites such as Facebook, Twitter, blogs, and ITunesU (ITunes University) are also useful types of communication in spreading the Student Wellness message to a campus full of technologically obsessed young adults. To build the institutional capacity for health, education and training services such as One Act, HAVEN, Interactive Theatre Carolina, and the Programming Guide are readily available. In recognizing the effects of intrapersonal violence, there are programs geared towards prevention, support, consultation, and education. One Act is a program designed to provide trainees with the knowledge, skill set and confidence to recognize the early warning signs of interpersonal violence and to take action. HAVEN is designed to increase support for survivors of intrapersonal violence and to further educate students on prevention methods.
Actively encouraging students to explore and think about health topics with peers is another way to promote a healthy environment. Interactive Theatre Carolina promotes this by using scripted and improvisational theatre to promote health, wellness, and social justice in the UNC-CH community. Their mission stems from the group’s belief that when audience members engages the characters and conflict that are on stage, they are more likely to explore and change their own attitudes and behaviors. The interactive group explores topics from racism and sexism, to eating disorders and cyber bulling.
All of these programs within our university are specifically geared toward the students to help create an environment where they can be comfortable, stress-free, happy and overall mentally healthy. Another primary goal of the Wellness Department is to equip students with the tools needed to make healthy decisions regarding substance abuse, and to demonstrate how it can affect them both individually and as part of the community they live in. With the goal of reducing harmful behaviors, as well
as increasing safe and responsible behaviors, Alcohol and Other Drugs Prevention and Intervention Services provides a wide range of services to combat alcohol, tobacco and other drug use. These services include individual consultations, an alcohol and drug education program called Tar Heel BASICS, Alcohol Edu (an online education course), as well as programs and workshops for self-education that partner with Greek and student organizations, athletic teams, student staff, and many other groups. Lastly, having access to education and services regarding sexual health has never been easier with CHECS (Carolina Health Education Counselors of Sexuality) Sexual Health Services, another program offered by the Wellness Department. The aim of Sexual Health Services is to provide sexual health information and services in an honest and straightforward manner. CHES offers services to the entire campus that include, but are not limited to, free confidential and individual sexual health counseling for students, safer sex peer education, and assessments about sexual health behaviors. There are many opportunities to get involved with the Student Wellness Department such as joining one of the student groups mentioned above, applying to be an undergraduate workstudy staff, taking a class taught by the Student Wellness staff, signing up for skills training, or participating in a health assessment.
For more information on Student Wellness and the programs and services it offers, visit the Campus Health Services Website: campus health.unc.edu/wellness
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Life
isn’t about waiting for the
storm to pass; it’s about learning to dance in the rain.
-By Vivian Greene
The Well-Being
Carolina’s Premiere Health and Fitness Magazine