Health Education

Tips on how to quit or cut down on your alcohol consumption

Anyone who drinks might want to cut down on their consumption or quit completely for many reasons, including improving your health and your relationships with family and friends.

Consider these tips:

• Set a limit on how much you will drink
• Stay active
• Find more non-alcoholic activities; e.g., plays, sporting events, movies, sightseeing, and museums
• Watch out and avoid temptation
• Pick one day during the week when you will not drink, then increase it to two, then three, then four, then five, then six, then seven
• Don't keep alcohol at home
• Drink only one drink an hour
• Drink slowly

Source: National Institute of Alcohol Abuse and Alcoholism and the National Institutes of Health

Things to know before piercing

• Piercing guns can NOT be fully sterilized, so make sure your piercing is done with a new, sterile needle.
• Piercing guns can put you at risk of contracting Hepatitis B or HIV/AIDS.
• Piercings in the upper ear need to be taken care of 2–3 times a day for 2–3 months before they fully heal.
• Tongue piercings need to be cleaned 12 times a day for 6–8 weeks.
• Naval piercings need to be cleaned twice a day for at least 9 months and then daily in the shower for the life of the piercing.

Cleansing solutions for piercing care

The piercing salon may sell an ear care antiseptic for you to use for cleansing. The active ingredient is usually benzalkonium chloride, which is the same active ingredient in Bactine. Harsh full-strength solutions, such as peroxide or Bactine, not only kill germs, but can also destroy new healing tissue, so be sure that you dilute these solutions with three parts water to one part antiseptic solution. Alcohol is usually not recommended for cleansing new piercings because it is too harsh and can destroy new healing tissue.

CAUTION: Do not use Hibiclens for cleaning any piercings above the shoulders. It might cause deafness or blindness.

Prevention of infection

There are several precautions you can take to prevent infection of the pierced area and encourage healing:

• Wash your hands with soap and water before touching the pierced area or jewelry to keep bacteria from your hands away from the piercing site. Keep the pierced area clean.
• Cleanse the piercing site with appropriate solution as frequently as recommended for that particular site and for the full length of time recommended for healing. 
• Keep pierced area free of chemicals such as perfume, hair spray, or hair gel. After showering, rinse the pierced area with clear water to remove soap or shampoo residue.
• Do not hold a public telephone against a newly pierced ear. Clean your telephone frequently with a disinfectant.
• Following ear or facial piercing, be sure your pillowcase is clean and changed frequently.
• A gauze pad or cotton swab can be used to clean crusts from around the jewelry. Use a new swab for each piercing site. Jewelry should be rotated once or twice while applying solution during each cleaning.
• Earrings should not be removed or changed for at least a month, and should be worn continually for the first 4 to 6 months. Other piercing sites may require more specific care. 

What to do if an infection develops

If signs of infection (increased redness, tenderness, heat, swelling) occur in a piercing that is through cartilage, immediately seek medical treatment. An infection of a piercing in cartilage may form a permanent swollen lump (keloid) on the ear. Mild infections of the ear lobe (soft tissue) may be treated with proper cleansing and the local use of antibiotic ointment daily for one to two weeks. Jewelry should be left in to allow drainage of exudate. If no improvement, medical evaluation and treatment is recommended. If you have a nasal piercing and signs of infection (increased redness, tenderness, heat, swelling) occur, you must seek medical care immediately. Infection of nasal piercings can spread to the brain and cause serious complications.

How to stay healthy this flu season

• Get your flu shot. The University holds annual flu shot clinics. Vaccines are also available at local pharmacies. Bring your insurance card with you. 
• Wash your hands often with soap and warm water. Rub your hands vigorously together and scrub all surfaces. Wash for at least 20 seconds. (Tip: sing the “Happy Birthday” song twice while washing.) It is the soap combined with the scrubbing action that helps dislodge and remove germs. Use regular soap. Antibacterial soap is not necessary. These soaps may contribute to the growing problem of antibiotic resistance.
• When soap and water are not available, use alcohol-based disposable hand wipes or gel sanitizers. You can find them in most supermarkets and drugstores. If using a gel, rub the gel on your hands until they are dry. The gel doesn't need water to work; the alcohol in the gel kills germs that cause colds and the flu. However, alcohol-based disposable hand wipes or gel sanitizers do not remove dirt.
• Avoid touching your eyes, nose, or mouth. Germs are often spread when people touch something that is contaminated with germs and then touch their eyes, nose, or mouth. Germs can live for a long time (some can live for two hours or more) on surfaces like doorknobs, desks, and tables.
• Cover your mouth and nose when coughing or sneezing. Viruses that infect the nose, throat, and lungs cause illnesses like the flu. The flu usually spreads from person to person when an infected person coughs or sneezes and the droplets from the cough or sneeze move through the air and are deposited on the mouth or nose of people nearby. 
• If you feel ill, don't attend class.
• For more information visit mass.gov/handwashing.

Please visit the Massachusetts State Influenza website or the Centers for Disease Control and Prevention for more information.

Depression affects over 17.6 million Americans each year

Some symptoms may include:

• Too much or too little sleep
• Change in appetite (loss of appetite or weight gain)
• Continuous sad or hopeless mood
• Loss of interest or pleasure in activities
• Extreme bouts of crying
• Irritability
• Feeling worthless or helpless
• Aches and pains that don’t respond to treatment
• Trouble concentrating or remembering
• Thoughts of suicide or suicide attempts
  

If you think you may have a problem, please talk to someone at University Health Services 617–552–3225 or University Counseling Services 617–552–3310.

Do you or someone you know need a confidential online assessment? Take the online self-evaluation test.

Drugs on college campuses

Students might come into contact with an illicit substance at some point during their college years. Check out the links below for important health information and side effects about drugs you might encounter on campus.

Variety is key

No single food can provide you with all the essential nutrients your body needs.

Foods from the grain products group should be used as the basis, not the only component, of a healthy diet. Include fruits, vegetables, dairy, and protein to round out a healthy meal.

Many people choose vegetarian diets for a variety of reasons. Vegetarians sometimes do not get enough protein and other vitamins and minerals found in meats. Look for other ways to obtain these nutrients by eating eggs, tofu, beans, etc.

Women need more calcium and iron in their diets than men. There are many low-fat and fat-free ways to obtain the calcium your body needs. Iron can be obtained through lean meats and whole-grain breads.

For more healthy eating information, email healthpromotion@bc.edu.

What is an eating disorder?

Eating disorders are extreme expressions of weight and food issues experienced by both men and women. Eating disorders include anorexia nervosa, bulimia nervosa, and compulsive overeating. All are serious emotional problems that can have life-threatening consequences. Technically speaking, the "eating" in eating disorder refers to a set of eating habits, weight management practices, and attitudes about weight and body shape. The "disorder" means that the eating-related attitudes and behaviors result in:

• Loss of self-control and other forms of behavioral inefficiency
• Obsession, anxiety, guilt, and other forms of misery
• Alienation from self and others
• Physiological imbalances, which are potentially life threatening

Boost your body image

American media, societal and peer pressures all cause men and women to strive for the unrealistic "model" look. Everyone has qualities that are more important than the shape of their body. Boosting your body image requires you to feel happy and healthy about your body. Answer the questions below. Remind yourself of your answers every day and grow to LOVE YOUR BODY!

• What is your best quality?
• Variety is important. Vary the kinds of food that you need. No single food can provide you with all the essential nutrients your body needs
• Name three things you are good at.
• Exercise can be responsible for your feelings of happiness and good health. What is your favorite way to exercise?
• What makes you the happiest?
• What makes you feel the best about yourself?
• What is your favorite feature or body part? Take care of this favorite feature (e.g., style your hair, paint your nails).

Relationships

Healthy relationships should include:

• Trust and support
• Honesty
• Respect
• Shared responsibility
• Equality
• Always feeling safe

Warning signs of dating violence:

• Extreme jealousy and possessiveness
• Controlling attitudes and behaviors
• Drastic mood swings
• Explosive anger
• Feeling dependent upon the other
• Alcohol and drug use (especially when it causes a person’s behavior to change)

Types of Abuse

What is malaria?

Malaria is a serious infection that is caused by a parasite called Plasmodium. This parasite enters one's blood stream when bitten by an infected mosquito. The Plasmodium travels to its victim's liver where it grows and multiplies. The infection then spreads to the blood cells, destroys them, and releases toxins into the body. If left untreated malaria can be fatal.

Who is at risk for malaria?

Malaria is not transmitted by casual contact like the cold or the flu. One must be bitten by an infected mosquito. Therefore, anyone exposed to mosquito bites is potentially at risk. Malaria, however, is transmitted more frequently in those who travel to countries outside the U.S. where the disease is prevalent.

What are the signs and symptoms of malaria?

People with malaria may experience flu-like symptoms: fever, chills, headache, muscle aches, and weakness. People may also experience decreased appetite, nausea, vomiting, and diarrhea. Later stages of the infection may cause seizures, anemia, coma, kidney failure, and shock.

Diagnosis and treatment

Malaria is diagnosed by a blood test and, if identified, it is treated with prescription antimalarial drugs.

Prevention

Malaria prevention is simple. An insect repellent containing DEET offers the best protection against mosquito bites when you are participating in any outdoor activities. If you are traveling outside the country, it is recommended that you speak with your provider about your level of risk and the need to take preventative medication.

Check out the Center for Disease Control's website on malaria for more information.

What is meningitis?

Meningitis is an infection of spinal cord fluid caused by a virus or bacteria. Viral meningitis is easier to treat than bacterial meningitis. Bacterial meningitis is more severe and can result in brain damage, hearing loss, learning disability, and death.

Signs and symptoms include:

• High fever
• Headache
• Stiff neck
• Nausea
• Vomiting
• Discomfort looking into bright lights
• Confusion
• Sleepiness

For more information check out the following web sites:

• Center for Disease Control (CDC) meningitis website
• Meningitis Foundation of America

Maintaining a Safe Campus

Boston College attempts at all times to maintain a safe environment that supports its educational mission and is free from exploitation and intimidation as well as discrimination based upon gender. Sexual harassment, sexual assault, or sexual misconduct of any kind is antithetical to the mission of Boston College and the values it espouses and will be responded to accordingly. In accordance with Title IX, the University strives to eliminate sexual harassment, prevent its recurrence, and address its effects.

For detailed information, please visit the University's Sexual Assault Policy and Resources website.

SANet

The Sexual Assault Network (SANet), is a 24-hour/seven-days-a-week hotline staffed by trained advocates who provide resources and support to the survivor or friend of the survivor as they embark on the healing process.

Call SANet 24 Hour Hotline: 617-552-2211

STI symptoms

• Genital discharge
• Genital warts or sores
• Painful or burning urination

If left untreated, STIs can lead to reproductive problems, pelvic inflammatory disease, cervical and other kind of genital cancer. Abstinence is the best way to avoid an STI. Act responsibly to prevent the spread of STIs.

If you experience any symptoms or feel you have engaged in risky sexual behavior, you can obtain testing and treatment on campus at University Health Services by calling 617–552–3225 to schedule an appointment.

To find off-campus locations for HIV and STI testing and for additional information and resource links on this subject visit the CDC's GetTested website.

Do you want to quit smoking?

Here are some tips to help:

• Spend more time in smoke-free places
• Keep cigarettes, lighters and ashtrays out of sight
• Find new habits and activities that can’t be done while smoking such as jogging, cooking, swimming etc.
• Keep things like lollipops, pretzel rods, celery and carrot sticks handy when you have a craving
• Relax through "the crazies" by taking a bath, hot shower, or meditating
• Reward yourself
• Know that withdrawal symptoms only last 1–2 weeks

Even if you aren’t ready to quit now, try cutting down first:

• Set a quitting target date
• Smoke one less cigarette each day
• Postpone lighting your first cigarette for an extra hour each day
• Smoke only half of each cigarette
• Don't give up! Relapses occur most often in the first week. If this happens, try again.

Need more help?

Call 617–552–3225 to schedule an appointment with University Health Services. 

Dealing with stress

A little stress in life is good and can actually make you more productive, but too much can cause you to get sick. The best way not to let stress cause a problem is to recognize the symptoms early and engage in stress reduction techniques.

Symptoms of being too stressed include:

• Headaches
• Nausea
• Rapid breathing
• Tense muscles
• Anxiety
• Mood swings
• Decrease in focus
• Lack of concentration
• Feeling sad or depressed

The Office of Health Promotion has a variety of resources aimed to help BC students identify what makes them stressed and develop coping strategies that really work.

Stress Reduction Techniques

Relax or find an activity that you enjoy that does not relate to the source of your stress

• Read a book
• Jog, dance, or play a sport
• Watch a movie
• Laugh with friends
• Play a game
• Listen to music
• Drink hot tea or coffee
• Take a hot bath
• Take a nap
• Anything else that makes you feel good
• Exercise
  

Many scientific studies have found that exercise is a great way to reduce stress and improve your overall happiness and health. It is important to find an exercise activity that you enjoy, such as:

• Volleyball
• Soccer
• Rollerblading
• Walking
• Football
• Basketball
• Biking
• Swimming
• Jogging
• Frisbee

Time Management

You can avoid unnecessary stress at the end of the semester if you manage your time well and plan at the beginning of the semester. If you forgot to plan at the beginning, it’s still not too late to assess how effectively you are using your time and make the necessary changes.

• Assess how you use your time
• Identify and focus on your priorities
• Plan ahead of time for papers and exams 
• Put everything in perspective

Relaxation response

• Pick a focus word, phrase, image or prayer
• Assume a comfortable position
• Close your eyes
• Relax your muscles
• Breathe slowly and naturally, repeat your focus word as you exhale
• Assume a positive attitude, if you get distracted, return to your focus word
• Continue for 10–20 minutes
• Practice once or twice a day

Need more help?

Contact University Health Services at 617–552–3225, University Counseling Services at 617-–552–3310, or the Office of Health Promotion at 617–552–9900.

Staying Safe Abroad

Traveling or studying abroad can be a fun and exciting experience. It can quickly be ruined by an illness that could have been prevented with immunizations prior to leaving the United States. Additionally, many countries have required immunizations for foreigners entering their countries. University Health Services is dedicated to keeping you healthy.

Several months before you travel, schedule an appointment with us or your primary care provider to make sure you meet all of the vaccination requirements for your travel destination. This additional time is required to allow any needed vaccines to take effect prior to travel.

Before you leave, check:

• University Health Services, which can provide you with information about the immunizations you might need.
  Call 617–552–3225.
  
  
• The Center for Disease Control's Travel web page, which provides a wealth of health-related information on many countries.