Wellness Tip
of the Day
Free Quiz
"; var strHeading3 = "Current Issue
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"; var strHeading6 = "S.E.L.F.
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Take A Free Online Wellness Quiz!
"; document.write(quiz); } function writeTips(){ text = new Array(111); text[0] = "Count to 10 when you're so upset that you want to scream. This gives you time to reflect on what's bothering you and can calm you down."; text[1] = "Don't let your emotions get bottled up inside. Share your feelings with others. Or talk to one of the counselors at the Wellness Center."; text[2] = "Organize your life to help reduce stress. There are lots of great websites and on-campus resources to help you learn to better manage your time."; text[3] = "Do a Stress Rehearsal. Prepare for stressful events by imagining yourself feeling calm and handling the situation well."; text[4] = "Don't forget to take time out to have fun!"; text[5] = "Make sure that you are current on all required and/or recommended vaccinations. Make sure to get a flu shot at the beginning of flu season (September or October)."; text[6] = "Minimize your exposure to things that cause stress. Spend time with cheerful people."; text[7] = "Set realistic goals. Take satisfaction in your accomplishments. Don't dwell on your shortcomings."; text[8] = "To help manage the stress of college life, keep a 'to do' list and divide it into categories according to their level of urgency. It will help you to prioritize."; text[9] = "Remember that no one is perfect. If you make a mistake, learn from the experience and move on."; text[10] = "Be in tune with your body while exercising. If your muscles or joints start to hurt, ease up."; text[11] = "Start off with physical activities of low intensity, frequency, and duration. Build up your pace over several weeks."; text[12] = "Warm up before physical activity. Stretch and/or walk for 5 minutes. After the activity, cool down. Stretch and/or walk for 5 more minutes."; text[13] = "Do a minimum of 30 minutes of physical activity per day most days of the week."; text[14] = "Incorporate different kinds of exercise into your workout routine. Incorporate strength training, cardio, and stretching exercises into your routine to make it well rounded."; text[15] = "No matter what sport you're playing, make sure to always use the proper safety equipment. It will keep you from getting hurt, which will allow you to stay active more often."; text[16] = "Cross training can help you stick with your exercise routine. Switching between two or more types of exercise will also allow you to work on different muscle groups and avoid overstraining."; text[17] = "Keep a pair of athletic shoes in your car. The chance to take a walk or do some type of physical activity can come up at any time."; text[18] = "When you exercise, choose activities that you enjoy and can do in places where you feel safe and comfortable."; text[19] = "Use elevators less. Take the stairs for 3 flights going up and 6 flights going down."; text[20] = "Instead of driving, ride your bike or walk when running errands."; text[21] = "When at school or home, stand up and stretch once every hour."; text[22] = "Avoid alcohol, caffeine, and nicotine when you go outside in cold weather as they affect blood circulation."; text[23] = "Make sure all your regular doctor check-ups and preventative tests are up-to-date."; text[24] = "Always wear a seat belt when in a car or other vehicle."; text[25] = "Never drive under the influence of alcohol or other drugs. Never ride in a vehicle operated by someone under the influence. Safe Ride (562-1245) is available Thursday, Friday, and Saturday nights and can give you a ride home if you or others have been drinking."; text[26] = "Cigarettes remain the only product that, when used correctly, cause death and disease. Don't smoke. If you smoke, quit. Avoid second-hand smoke. The Wellness Center offers assistance for smokers who want to quit. If you smoke, contact us for assistance on how to quit."; text[27] = "The bathroom medicine chest is not a good place to store medication because of the humidity. A kitchen cupboard or linen closet is better."; text[28] = "Get your teeth cleaned every 6 months. Follow your dentist's advice on taking care of your teeth."; text[29] = "Hand washing is the best way to prevent contracting illness from others. Wash your hands often to lessen the chances of picking up a cold and flu viruses and other germs."; text[30] = "Carry a wallet card listing who to contact in case of an emergency, any medications you take, who your doctor is, and your blood type."; text[31] = "Periodically do a skin self-exam. Use a well-lit room, a full length mirror, and a handheld mirror. Check all areas of your skin for a change in the size, texture, or color of a mole, or a sore that has not healed."; text[32] = "Brush your teeth twice a day. Floss your teeth at least once per day."; text[33] = "Store emergency numbers in your cell phone. If you have already done this, check the numbers to see that they are up-to-date."; text[34] = "If you are sexually active, use a condom every time to prevent sexually transmitted infections."; text[35] = "Enter name(s) and numbers of people that you would like contacted in the event of an emergency in your cell phone address book under the name 'ICE' (In Case of Emergency). First Responders (such as paramedics, firefighters, and police officers) are trained to look for this information to help identify victims and obtain important medical information."; text[36] = "Take medications as prescribed by your health care provider. Never take someone else's medications."; text[37] = "Avoid the sun between 10am and 4pm when the rays are strongest. When in the sun, wear sunscreen with a Sun Protection Factor (SPF) of at least 15."; text[38] = "In cold weather, wear a hat. About 50% of your body heat is lost through your head."; text[39] = "Limit the number of times you eat lunch out and pack healthy lunches instead."; text[40] = "Stock your kitchen or room with healthier snacks (popcorn pretzels, fruit, etc.).."; text[41] = "Take 20 minutes or more to eat each meal. Eat slowly, chew your food thoroughly, and pause between mouthfuls. Eat mindfully at each and every meal."; text[42] = "If you eat out, ask for a half order or share an order with a friend to help control your portions."; text[43] = "Be sure to eat a healthy breakfast each morning. You'll be less likely to overeat the rest of the day."; text[44] = "Learn to recognize when you are eating out of boredom, frustration, or fatigue. Food nourishes the body. If another part of you needs nourishment, create healthy ways to meet those needs. "; text[45] = "Drink 8oz of water before each meal and a total of 8-10 glasses per day."; text[46] = "Instead of supersizing, try a kids meal – you can save money, calories, and play with your food!"; text[47] = "Energy drinks may contain unhealthy amounts of caffeine and sugar. Try healthier ways to keep awake and energized, such as getting enough sleep and exercising. "; text[48] = "Before you eat fresh fruits and vegetables, wash them in soapy water and rinse them thoroughly. "; text[49] = "Choose restaurants that offer a heart smart menu. Watch your portions at “all-you-can-eat” restaurants."; text[50] = "Choose nonfat and low-fat dairy products (skim milk instead of whole milk, etc.)."; text[51] = "Limit serving sizes. One serving of meat is about the size of a deck of cards. One serving of rice, pasta, or mashed potatoes is about the size of a tennis ball."; text[52] = "Increase the amount of whole grains and fiber in your diet."; text[53] = "Get at least 7 hours of sleep each night."; text[54] = "If you are usually late for appointments or class, set your watch, clock, and/or cell phone ahead by 10 minutes."; text[55] = "Take a 10-30 minute walk every day. And while you walk, smile. It is the ultimate anti-depressant. "; text[56] = "Sit in silence for at least 10 minutes each day. "; text[57] = "Avoid using and abusing alcohol. The untimely use and abuse of alcohol can lead to poor health, dependence, injury, trouble with the University and/or local law enforcement, and/or poor academic performance."; text[58] = "Record your late night shows and get more sleep"; text[59] = "When you wake up in the morning complete the following statement, 'My purpose is to____ today.'"; text[60] = "Live with the 3 E's Energy, Enthusiasm, and Empathy."; text[61] = "Make time to practice meditation, yoga, tai chi, prayer, or to simply just sit and be still. These activities provide us with daily fuel for our busy lives."; text[62] = "Spend more time with people over the age of 70 and under the age of 6."; text[63] = "Eat more foods that grow on plants and eat less food that is manufactured in plants."; text[64] = "Try to make at least three people smile each day."; text[65] = "Find something you love to do and do it. Your life will improve immensely."; text[66] = "Don't waste your precious energy on gossip, issues of the past, negative thoughts or things you cannot control. Instead invest your energy in the positive present moment."; text[67] = "Practice acceptance and forgiveness. Not only will this benefit those around you, it will greatly increase your own peace and inner harmony."; text[68] = "Smile and laugh more."; text[69] = "You don't have to win every argument. Agree to disagree"; text[70] = "Frame every so-called disaster with these words 'In five years, will this matter?'"; text[71] = "Every morning before you get out of bed, complete the following statements: 'I am grateful for ___.'"; text[72] = "Eat more fruits and veggies. Eating plenty of fruits and vegetables can lower your risk of heart disease, cancer, and other health problems."; text[73] = "Cut back on junk food. You don't have to give up everything you enjoy, just cut back on snacks that are high in fat, salt, or sugar."; text[74] = "Avoid second-hand cigarette smoke. Secondhand smoke can cause lung cancer, heart disease, and other serious health problems in nonsmokers."; text[75] = "Take medications as prescribed by your health care provider. Never take someone else's medications."; text[76] = "Avoid the sun between 10am and 4pm when the rays are strongest. When in the sun, wear sunscreen with a Sun Protection Factor (SPF) of at least 15."; text[77] = "Maintain a healthy weight. Nobody expects you to look like the models in fashion magazines. Instead, focus on how you feel. Do you feel healthy, energized, and balanced?"; text[78] = "Avoid diet fads. Extreme dieting can play havoc with your health. To maintain a healthy weight, eat regular healthy meals, and increase your exercise."; text[79] = "Avoid diet fads. Extreme dieting can play havoc with your health. To maintain a healthy weight, eat regular healthy meals, and increase your exercise."; text[80] = "Eliminate or cut back on caffeine. Too much caffeine can cause nervousness or sleep problems and may contribute to osteoporosis and heart disease."; text[81] = "Drive the speed limit. Automobile accidents are one of the leading causes of death in the U.S. Following safety laws can help reduce the risk of having an accident."; text[82] = "Wear your seatbelt. Seatbelts prevent injury and death in motor vehicle accidents"; text[83] = "Wear a helmet if you ride a bike or motorcycle. Wearing a helmet can help prevent injury and death in accidents."; text[84] = "True wellness means having a balance of physical, mental, spiritual, emotional, and social wellness. It's a package deal."; text[85] = "If you are depressed, get help. If you have been sad or down for more than 2 weeks, talk to a doctor or counselor. Lifestyle changes, therapy, and medications can help. Contact the Personal Development and Counseling Services at the University Wellness Center for an appointment or if you have any questions (660-562-1220)."; text[86] = "Use medications properly. Follow the directions for over-the-counter and prescribed medications."; text[87] = "Get regular checkups. Regular checkups and health screenings can catch problems early, while they are most treatable. Contact the University Wellness Center (660.562.1348) or your provider for an appointment."; text[88] = "Do self-exams. Breast exams for women, testicular exams for men, and skin exams for both men and women can catch problems early when they are most treatable."; text[89] = "Protect your skin from the sun. Use sunscreen, wear a hat, and cover up. Too much sun can increase your risk for skin cancer"; text[90] = "Texting, talking on your cell phone, and playing with your iPod while driving can greatly increase your chances of being in an accident. Use your technology while your vehicle is not in motion."; text[91] = "Every morning before you get out of bed, complete the following statements: 'Something I like about myself is ___.'"; text[92] = "Credit card debt can get out of control quickly. Use credit cards wisely. Don't use the card for routine living expenses or a night on the town. Pay off your credit card debt monthly."; text[93] = "Do volunteer work. Volunteering can give you a sense of fulfillment that you may not be getting from work or school. It's also a great way to connect with others and do great things for the campus or community."; text[94] = "Emailing, texting, or calling friends can be fun and convenient. But getting together with them on a regular basis can be more fulfilling."; text[95] = "Pet an animal or take care of a plant. Studies show that these activities can actually decrease your stress levels."; text[96] = "Save time and stress by having specific places for things (keys, wallet, purse, phone, etc.). By knowing where your things are, you don't have to get stressed and waste valuable time by looking for these things on your way out the door."; text[97] = "Wear sunglasses with appropriate protection that shield your eyes from harmful UV rays."; text[98] = "You are in charge of your own health and wellness! Advice can come from many sources, but it is ultimately up to you to decide how to live a balanced and healthy lifestyle."; text[99] = "Go green. Helping preserving the environment (use the 3 R's recycle, reduce, re-use) is good for both you and the planet."; text[100] = "Avoid non-academic debt. It might seem like a good idea to put that Xbox on a credit card, but it's not. Focus on developing good money skills with cash. Worry about credit later."; text[101] = "Make a budget. Running low on cash can be very stressful. At the start of each month, estimate how much money you'll receive and decide where needs to go. Remember: you don't need to spend it all."; text[102] = "Take advantage of campus activities. There's always something to do. Attend free concerts. Support Bearcat athletics. Attend lecture series. It can be a fun way to connect with other students, save cash, and make the most of your time at Northwest."; text[103] = "Breakfast is the most important meal. Active people who eat breakfast not only gain fuel for a high-energy day, but also tend to be wiser in their food choices the rest of the day. ."; text[104] = "Fiber helps your body stay healthy and may prevent heart disease. Fiber-full foods: Oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries, apples, whole-wheat breads, wheat cereals, wheat bran, and rye."; text[105] = "Honor your hunger 'it's your body's request for fuel' and stop eating when you're content. You'll maintain an appropriate weight, and you'll have lots of energy."; text[106] = "Take a good look at your plate. Veggies, fruits and whole grains should take up the largest portion of your plate."; text[107] = "Zero in on how good you feel after making healthy food choices and being physically active."; text[108] = "Make time to eat before you are too hungry since it's harder to make great choices when you are starving!"; text[109] = "Examine your food and diet beliefs and replace negative ones with more rational thoughts. Let go of 'all-or-nothing' rules. Instead of seeing foods as 'good' or 'bad' think 'always' or 'sometimes'."; text[110] = "Instead of using exercise as self-punishment, focus on how great you feel, how much more energy you have, how much better you sleep and how much healthier you are becoming."; index = Math.floor(Math.random() * text.length); document.write(""+text[index]+"
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