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Health Tips
ExerciseIt is important to engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight. An exercise routine should envelope cardiovascular/aerobic activities, weight training, and stretching. You should aim for a minimum of 20 minutes at least 3 times per week at 60-85% of your Target Heart Rate. Exercise should be fun, so choose an activity you enjoy! Remember to consult with a physician before beginning a new exercise routine.
Websites:
Food SafetyAvoiding Food PoisoningMost people have probably had at least one episode of food poisoning in their lives. Symptoms of vomiting, abdominal cramping, and diarrhea may begin within one to six hours after eating. Sources may be: food left out too long, partially cooked meat or poultry stuffings, or failure to properly reheat left overs or canned food. The microwave oven has become a mainstay of modern cooking since it cooks food quickly and easily. But it may also cook food unevenly, leaving some parts undercooked. Bacteria may thus survive the cooking process. To avoid this possibility, it is important to follow the directions which accompany the microwave oven. Individual brands may differ slightly. In general, it is important that the following procedures be followed:
Remember that it takes longer to cook larger quantities of food in a microwave. For example, you must at least double the time needed to cook two baked potatoes instead of one. Keep your microwave clean in order to promote even heating. Canned foods are another mainstay of the diet. It is important to check that the can is intact so that the food is safe. If the can is leaking, the ends bulge, or the food has an "off" odor, DO NOT USE IT! Proper handling of eggs is another important aspect of food safety. Raw eggs are a potential source of salmonella. For this reason, store eggs in the refrigerator. Discard cracked eggs. Egg dishes should be cooked well, kept refrigerated and eaten as soon as possible. Avoid raw or soft cooked eggs (to kill salmonella, boil an egg for seven minutes, fry it for three minutes per side, or poach it for 5 minutes). Refrigerate hard boiled eggs after cooking and bringing to air temperature. Plunging hard boiled eggs in cold water will cause air pockets to form under the shell, which may draw in bacteria. If they are to be eaten immediately after cooling in this manner, there should be no problem.
Other steps you may take to avoid food poisoning include:
NutritionEating right is vital to promoting health and reducing the risk for death or disability due to chronic diseases such as heart disease, certain cancers, diabetes, stroke, and osteoporosis. Consider balance, moderation, and variety when choosing foods for each meal. Consuming a variety of foods on a daily basis provides necessary vitamins and minerals. Balancing food groups, maintaining moderate portions sizes, and choosing a variety of foods are important to healthy eating. A healthy diet emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products; Includes lean meats, poultry, fish, beans, eggs, and nuts; and Is low in saturated fats, trans fats, cholesterol, salt (sodium), added sugars, and alcohol. Drinking enough water is also essential to keeping hydrated, converting food into energy, carrying nutrients through the body, and removing waste. For access to the U.S. Department of Agriculture’s new food guidance plan, check out http://www.mypyramid.gov.
On Line Health Networks
RecreationPick activities you enjoy or want to learn more about. Try a new experience such as a play or concert. Meet with friends. Observe safety rules when engaged in outdoor exercises.
Self-EsteemDevelop a positive attitude about yourself. Remind yourself of your accomplishments. Set realistic goals. Become proficient in your chosen career. Success and recognition will always increase your self esteem.
SleepGet enough sleep each night to wake up feeling refreshed and able to meet your daily responsibilities. Six to eight hours a night should be adequate.
Stress ManagementTo reduce stress you have to identify what your stressors are, then learn how to respond to them differently. Positive coping behaviors include things as simple as taking a relaxing hot bath, going for a walk, calling a friend, practicing deep breathing or listening to your favorite music. The following tips may help you avoid stress: set priorities, get things done on time, delegate, don’t take on too many tasks, tell the truth, resolve conflicts, listen to what others have to say, look at all the alternatives, be realistic, plan ahead, be optimistic, and be assertive. For information stress management, check out http://www.imt.net/~randolfi/StressLinks.html or http://www.mindtools.com/smpage.html
Fees! How much does it cost?Each student pays a medical services fee as part of registration each semester. The fee covers the usual services provided at the Student Health Services center. There is a charge for laboratory, pharmacy, immunizations, other miscellaneous services, and no shows. Details are available at Health Services. This is not an insurance fee—this is not health insurance.
Health Records
Health EducationThe clinic staff conducts health education events concerning nutrition, immunizations, sexually transmitted diseases, or health concerns of current interest. Health materials and literature are available at the clinic and various locations on campus. Students may simply inquire at the reception window and every effort will be made to give assistance.
Student Health Advisory CommitteeThe Student Health Advisory Committee consists of seven to ten student members who advise the Student Health Services Director and make various recommendations concerning the health and medical service for UTSA students. The Committee meets monthly as a minimum. To become a member, the student does not need to have a background or currently be enrolled in health studies. Interested students may contact the Student Health Services Director.
How To Make An Appointment With A Doctor Off CampusIf you have health insurance, you should check with your insurance
company to determine how to access health care locally. You may call the
customer service or information number on your insurance card (usually a
1-800-xxxxx number). Or you may obtain information through your parents,
if you are insured under their policy.
Making an appointment with an off campus doctor:
Now that you have an appointment, remember:
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