Physical wellness
TRU Wellness Centre
Grounded in health
Physical health is anything that has to do with our bodies as a physical entity. It has been the basis for active living campaigns and the many eat right fads that have swept our country. With so much information about physical health it is often difficult to determine what is current and relevant. This section will attempt to provide you with accurate relevant information to empower you to enhance your physical health.
Alcohol Awareness
When you enjoy alcohol, it can be easy to get into a routine of drinking too much, too often or in risky environments. Here are some simple things you can do to reduce your risk of harm from alcohol.
Facts about alcohol
- Alcohol is a depressant drug that slows the central nervous system which can cause drowsiness, sleep or pain relief.
- A 355 ml (12 oz) beer at 5% contains the same amount of alcohol as 150 ml (5 oz) glass of wine at 12% and 40 ml (1.5 oz) of spirits at 40%.
- Did you know? Men and women absorb alcohol differently. Women have less fluid in their bodies to dilute alcohol, and less of an enzyme that breaks down alcohol. So women feel more of the effects, and for a longer time, than men who drink the same amount.
- Coffee will not sober you up; only time can make you sober.
- It is illegal for someone under 19 years of age to drink, possess, purchase or otherwise obtain alcohol.
Addiction supports
You and safer drinking
Before you start...
- Be clear about why you want to drink. Is it going to help you in some way or make things worse?
- Eat something. Food reduces the speed at which your body absorbs alcohol.
- Know the strength of your alcohol. Look on the label for the percentage of alcohol.
- Set limits on how much you’re going to drink and, commit to sticking to your plan.
While drinking...
- Measure and keep track of your drinks. This will help you avoid drinking more than you wanted.
- Drink slowly. Alternate drinks with water or other non-alcoholic beverages to avoid drinking too much.
- Stay in the company of trusted friends.That way, you won’t have to cope alone if something goes wrong.
When going out...
- Choose drinking places with care. Look for clean surroundings, good lighting, open queuing, comfortable seating, pleasant noise levels and lots of space. Things can get out of control in places that are too crowded and chaotic.
- Plan a safe way to get home before you even get to your destination. You’ll be less tempted to make bad choices if you have a good plan.
- Avoid getting drunk in public.
- Stay within the national low-risk alcohol drinking guidelines of 4 drinks for men, 3 drinks for women, on any one occasion. Drinking over these limits puts you at risk of making bad choices that may seem fun or funny at the time but may cost you later in terms of your health, relationships, money or the law.
If you’re planning to drink a lot...
- Drink with a buddy in a safe place. It may be best to stay at home.
- Stick to one substance at a time. Alcohol can magnify the effects of cannabis and some other drugs in unpredictable ways.
- Stay away from the steering wheel.
- Stay where you are or make plans to get around by bus, taxi, or ride with someone who hasn’t been drinking.
- Avoid having sex with an unfamiliar partner. Carry condoms just in case.
Choose “no alcohol” when...
- Driving or operating machinery
- Needing to be alert, like at work or school
- Using other drugs, including medications
- Pregnant or breastfeeding
- Experiencing health problems (mental or physical)
To reduce long-term health risks...
- Avoid daily or almost-daily drinking
- Keep one or two days per week alcohol-free, and have no more than 15 drinks per week if you’re a man, 10 per week if you’re a woman.
Things to avoid...
- Avoid daily or almost-daily drinking
- Keep one or two days per week alcohol-free, and have no more than 15 drinks per week if you’re a man, 10 per week if you’re a woman.
If someone passes out or ODs on alcohol...
- Roll the person on their side (so they won’t choke if they throw up)
- Call out for help—stay with the person who’s in trouble
- Call (or get someone else to call) 911
- Tell paramedics as much as you can
Getting Help IF you Are Worried About Your Drinking or Drinking of a Friend
Self-help tools:
- www.heretohelp.bc.ca
- www.carbc.ca
- Alcohol and Drug Information and Referral Service: 1-800-663-1441 (BC)
The above information is cited from:
http://www.heretohelp.bc.ca/factsheet/safer-drinking-beer-wine-and-spirits
Dangers of intoxication
- Excessive doses of alcohol can result in respiratory depression and death. It is even more dangerous to combine alcohol with other drugs. A small amount of alcohol can unsafely interact with drugs such as cold medications, antidepressants, or antihistamines and when moderate amounts of alcohol are combined with other depressant drugs such as sleeping pills or tranquilizers, death can occur.
- Driving under the influence of alcohol is a serious issue for those who drink and drive and other motorists on the road. In Canada, a blood alcohol content of 0.08% is the measure of legal impairment.
- Drinking during pregnancy increases the risk of Foetal Alcohol Spectrum Disorder (FASD). Research shows that there is a strong correlation between violence and alcohol abuse.
Exercise
Exercise is an important aspect of maintaining our health. Most people know the importance of exercise in building and maintaining muscle tone, improving fitness, weight control, etc., but did you also know that exercise has been linked to improved academic performance?
Gym Memberships (Student Prices)
Tournament Capital Center - $32.40/month
Don’t forget you get free use of the Canada Games Aquatic Centre with your uPass!
YMCA
$35.24/month - Young Adult Membership (18 - 25 years)
$46.96/month - Adult Membership (26+ years)
Membership includes the pool, gym, and all classes.
Gold’s Gym
Offers ladies only section and membership includes all classes.
Ladies Only - $30/month for a year membership.
Fitness at home
Don’t want to spend money on a gym membership? There are many things you can do to stay fit in the comfort of your own home! The internet is full of good ideas for this, here are some good websites to get you started:
Yoga Memberships (Student Prices)
Let’s Move Yoga Studio
Prices
The Yoga Loft
Prices
Kamloops Hot Yoga
Prices
Benefits of Exercise
Exercise benefits the whole person. It not only helps the person to become physically fit but can increase confidence, self discipline, relationships and emotional health. The benefits of health reach far beyond what we see in the present.
Health Benefits of Exercise: The Facts
This website provides an easy to read article outlining the benefits of exercise. It covers benefits ranging from controlling diabetes to weight training to dealing with arthritis. Source: Kansas State University
Campus Resources
TRU has extensive athletic and recreation programs, but not just for varsity athletes. All students are encouraged to utilize the exercise resources provided. This includes everything from FREE fitness classes to special fitness programming and events.
Nutrition
Students often find that they have a hard time following recommended healthy eating guidelines for many reasons. Many are busy with assignments and exams, they have little money to purchase healthy foods and maybe they have never learned to cook for themselves.
"You are what you eat," as they say, and if you are fueling your body with convenience foods that are high in fat and calories rather than with fruits, veggies, whole grains, protein, healthy fats and milk products, your body and brain will suffer. Students need adequate vitamins and minerals to keep their brains working properly, which we all know is vital to success at school.
Emergencies
The TRU Students' Union operates an emergency food security program. If you have questions, contact TRUSU at 250-828-5289.
Nutrition tips
- Clearly label healthy leftovers and place them in the fridge where you can see them.
- Take your water bottle with you to school.
- Pack your own healthy lunch for school, this will keep you from giving in to giving into a junk food craving when you get hungry. Always have healthy snacks on hand, such as cut up fruits and veggies, trail mix, or air-popped popcorn.
- Avoid foods loaded with preservatives and unnatural sugars.
- The easiest way to keep your munchies under control is to opt for single servings. You'll consume fewer calories but still quench your junk food craving. If you eat from larger servings, you’ll likely lose track of how many chips you’ve eaten, and your efforts will be wasted.
- Caffeine is a drug, which means it can compromise your emotional and mental states. If you like it loaded with cream and sugar your waistline may be stressed out as well! As with any food, moderation is the key.
- Do not skip meals!
Cheap and easy recipes for students
Manage your weight in healthy ways
Your BMI
- BMI stands for "Body Mass Index," a ratio between weight and height.
- BMI is a standard "tool" for helping you judge your body weight and the amount of body fat you have.
- For older adults the BMI normal range is 18-25. The higher the BMI number above the normal range (18-25), the greater the degree of overweight. Generally speaking an adult BMI of 27 is considered overweight and 30 or above is severely overweight.
- People with a higher percentage of body fat tend to have a higher BMI except for body builders.
- Carrying excess body fat, not muscle, puts you at greater risk for health problems such as heart disease, cancer, diabetes and stroke.
Community resources
Many Students attending TRU are living in Kamloops for the first time. Therefore, they are not aware of the vast resources available to them in the community. The following is information on nutrition resources in Kamloops and how to access them.
Kamloops Community Kitchens
Learn to make healthy, nutritious meals with a fun group. The kitchen is run by a trained coordinator who teaches and interacts while making recipes that are nutritious, affordable, and easy to follow. Assistance can also be offered with planning meals and shopping.
Kamloops Food Bank
The Kamloops Food Bank provides individuals and families with food hampers. Family days are Monday and Wednesday, couples and singles day are Tuesdays and Thursdays. The Food Bank is open to distribute hampers from noon to 3 pm.
For more information visit 171 Wilson St., Kamloops or call 250-376-2252.
Nutrition tours at Save on Foods
Nutrition Tours help adults of all ages improve their shopping and their nutrition intake. Each tour is 60 to 90 minutes and is led by a registered dietician/nutritionist. They show what to look for on food labels, how to choose food to meet dietary requirements and answer questions about cholesterol, saturated fats, antioxidants and fibre.
For more information or to sign up for a tour visit the customer service desk at Save On Foods or go visit their website.
Sexual health
Sexual health and sexuality is a large focus among students on any university campus. Many students find the university setting provides an environment which encourages them to discover their individual sexuality. They face many potentially life altering decisions such as sexual partners, relationship choices and their expression of sexuality.
Information on Safer SexChoosing a Birth Control Method
Deciding on a method of birth control that works for you and your partner can be a challenging process. The following websites provide information about the types of birth control methods available, how to use them and their effectiveness.
Sexual Assault and Violence
Sexual assault can happen to anyone, anywhere, at any time, and it is never the fault of the person who has been assaulted.
Sexually Transmitted Infections
An important reason for practicing safer sex is to protect against sexually transmitted infections. Sexually transmitted infections (STIs) are infections that can be contracted through sexual activities. The following links provide information about common STIs and HIV.
Information about STIs2SLGBTQIA+ Health
University can be a time to explore sexual identity and gender expression.
Please refer to the 2SLGBTQIA+ for information about campus and community supports for Two-Spirit, Lesbian, Gay, Bisexual, Trans*, Queer/questioning, Intersex, Asexual, Agender and Aromantic folks.
Safe Spaces - A local Kamloops service for youth ages 14-26 who are gay, lesbian, bisexual, two-spirit, transgender, questioning and their allies. Contact Safe Spaces at 1-250-371-3086 or Interior Community Services
Local (BC) online resource: Qmunity
Healthy Relationships
All of us deserve to be in a healthy relationship, whether it is with our partners, our friends or our family. But what does it mean to be in a healthy relationship? Simply put a healthy relationship is one where there is mutual respect and trust, communication is valued, you feel like you can always be yourself and there is no pressure from the other person to change or do things you don't want to do. The following link provides some great examples of healthy relationship characteristics as well as what an unhealthy relationship might look like.
Advocates for YouthCampus Resources
Medical Clinic (OM 1461)
Hours: Monday to Friday from 9:00 a.m. — 3:00 p.m.
Health services offers:
- prescriptions for birth control
- regular pap tests
- testing for sexually transmitted infections
- pregnancy testing
Most Medical Clinic services are free to registered TRU students located in Kamloops who are enrolled in MSP and the TRUSU benefits plan, but there are some exceptions. Please ask the clinic staff if you have any questions about this.
Services are available by appointment. Appointments can be made in person at the clinic or by calling 250-828-5126.
Learn MoreCommunity Resources
Youth Clinic
A free confidential clinic for students 22 or younger.
Students may access the clinic for:
- Sexual Health Education
- Pregnancy tests
- STD tests
- Obtaining birth control prescriptions
- Free Condoms
- Birth Control Pills at a reduced price
- Depo-Provera at a reduced price
- Emergency Contraceptives at a reduced price
Location: Kamloops Public Health Office, 519 Columbia Street (in behind the Court House)
To Make an Appointment Call: 250-851-7300
Sleep
The university lifestyle often requires students to juggle work, classes, friends and family. The juggling act gets even harder during midterms and finals when there is an exam in every class and a stack of assignments due. With such busy schedules sleep is often given low priority, although sleep is necessary to maintaining overall wellness. When walking around campus it is not uncommon to find a student catching a quick nap as the opportunity presents itself.
Resources
Sleep clinic
Have you ever woken yourself from a sound sleep gasping, snorting or choking? You may suffer from Obstructive Sleep Apnea (OSA)
Contact the Sleep Clinic on campus at 250-371-5952 to make an appointment for an assessment.
Tobacco Policy
TRU is becoming a Clean Air Friendly Campus and as such developed a tobacco policy that came into effect in 2014. TRU is now a smoke-free campus except in nine designated smoking areas, which are shown on the map below.
Please note that tobacco products include all lit and smokeless tobacco, electronic cigarettes, cigars, pipes, cigarettes, medicinal marijuana, and any similar device.
View campus map with smoking areasTobacco Use
Are you ready to quit or cut back your tobacco use? Not yet convinced? Well the following table illustrates the positive changes your body will go through if you decide to make the healthy choice to quit smoking* (maybe this will convince you):
**Note: Time periods mentioned are to be taken as a general measure only, will vary from individual to individual and are dependent upon the length of habit and amount smoked. Over time, if no permanent damage has been done, the ex-smoker approaches the status of someone who never smoked.
| Within 20 minutes after the last cigarette** |
|
| After 8 hours |
|
| After 24 hours |
|
| After 48 hours |
|
| After 72 hours |
|
| In 2 weeks - 3 months |
|
| In 1 -9 months |
|
| After 5 years |
|
*Table developed by the Royal Inland Hospital Cardio-Pulmonary Therapy Unit
TRU Tobacco Education Clinic
This is a group of second-year respiratory therapy students who have received education and training to be your on-campus quitting resource. They are there to help support you in your quitting efforts by offering information, assistance, and physical assessments. Contact the TRU Tobacco Education Clinic for more info or to book an appointment.
Other quitting resources
FREE Nicotine Replacement Therapy and Medications
Did you know that if you live in BC and have a Personal Health number (Care Card) that you can receive 12 weeks of Nicotine Replacement Therapy (nicotine patch or gum) and possibly quitting meds (Champix and Zyban) for free? Contact Healthlink BC at 811 or check out their web site
Tobacco Free Tuesdays
Are you wanting to quit using tobacco but might not be quite ready to quit for good? Well what about just one day to start with?
If this sounds like something you are interested in you can register to WIN PRIZES!! Go to the QuitNow website and enter NOW! The next Tobacco FREE Tuesday contest happens on February 5th.
Quit Now Resource
This is an amazing site to help you succeed with your quitting attempt. You can register to receive text message reminders and encouragement. This is our Provincial go-to quit site! www.quitnow.ca
Quitters Unite
Another great site to receive motivation and encouragement from other tobacco users who get the challenges of quitting, but also know it can be done!http://www.facebook.com/QuittersUnite
Additional Links
Quit Now
A FREE on-line cessation support group.
Source: BC Lung Foundation
KGo Smoke Free
Source: Health Canada
Quitters Unite!
A new quitting site for the younger generation!
