As students it is often hard to stay healthy while going to class, cooking and cleaning, and finding time to exercise. As important as studying is, it is even more important to remember that your health affects your marks and your potential as a RRC student.

This blog series will run over the next five weeks and will consist of tips on how to eat right, access the right health services for you, and preserve your mental health and wellbeing.

For example, it is important to start your school day right by eating a healthy breakfast. Canada’s Food Guide recommends a variety of healthy servings of protein or meat, grain products, fruit, and milk products to start your day off right. As students it is sometimes hard to plan a healthy diet on a student budget, but it is possible! Visit here for the Health Canada website for great healthy and easy meal ideas!

Individuals often find it hard to incorporate the recommended 60 minutes of activity into a day full of studying and classes. Did you know that an easy and productive way to get your 60 minutes of daily exercise is to try is studying while walking on a treadmill? If you don’t have a treadmill, you could get your 60 minutes of exercise by breaking it up into short 10 minute intervals. Do this by going for a walk or climbing a few flights of stairs. For more great tips and tricks for busy students on the go, and for those who hope to keep up a healthy lifestyle check back next week!

Health Services Clinical Nursing Students Alexis and Candice

Miniature Garden, See yourself on the bench?

A friend sent this video connection and an often said phrase “out of the mouth of babes” came to mind. A child explains how much better our imagination is than TV and how our mind can take us to beautiful places. We can help our mind focus on little things of the day and create positive energy and that can physically relax us. This is one of many ways we can improve our mental health. Take a moment to listen to the advice and comments as you watch the changing screens.

Health Services

Flu, cold or stomach flu – which is it?

You may be wondering: Do I have the flu, or stomach flu, or just a cold? Contrary to popular belief, the “stomach flu”, which is the general term used to describe nausea, vomiting and diarrhea, is not actually caused by influenza. Influenza is a respiratory virus, meaning it affects your lungs and chest, not your stomach.

Although they can seem similar, a common cold causes a runny/stuffy nose, sneezing, a sore throat and is much less serious than a flu. The greatest distinguishing factor between the two is the gradual onset of a cold as opposed to the sudden feeling of severe sickness caused by the flu. In fact, an influenza infection can sideline you from school and work for up to two weeks!

What is influenza then, and what is the big deal?

The “flu” (short for influenza) is caused by the influenza virus, which invades your nose, throat and lungs. This is also how the virus spreads from person to person. All the lovely folks you see coughing, sneezing, and blowing their nose around you are victims to the virus’ diabolical strategy of infecting as many people as it can, as quickly as it can.

Picture this: You’re on a bus and someone has just sneezed beside you. You may not know this, but it’s likely you were unfortunate enough to inhale a good dose of your neighbour’s respiratory droplets. Depending on your health and immune status, you may be in for a rough ride of sudden onset fever (>38 *C), coughing, headaches, sore throat, runny nose, weakness and fatigue that can sometimes last two weeks or longer. Another characteristic feature of the flu, commonly described as the feeling of “getting hit by a truck”, is severe muscle and joint pain. It is also important to note that children may show somewhat different symptoms of influenza than adults (such as diarrhea, nausea and vomiting), as well as the symptoms listed above.

Why a flu vaccine?

A flu vaccine is the best known way to prevent you from the most common types of flu. That being said, it does not provide a 100% guarantee that you will not get the flu. Find out why and how effective the flu vaccine is in our following blog!

Check out our following blogs to learn about how the flu vaccine is manufactured, benefits of getting the flu vaccine and more interesting information as well as flu clinic dates.

From Health Services Practicum Nursing Students Thomas and Alexis

For those looking to enjoy Thanksgiving and all the trimings, The Canadian Diabetes Association has a great Top 10 tips for enjoying the time and leaving the table with that satisfied but not overstuffed feeling. There are those who do not have the chance to enjoy such a dinner.  You may want to consider the Winnipeg Harvest Share your Thanksgiving program by filling a bag to help those less able to enjoy the time.   From Health Services

I love autumn, even if it does bring winter…. Here’s why:

• Every church and community centre are having a fall supper, it would be a sin to miss such a gluttonous event – so find one here.
• The colours…and the distinct smells that really can’t be described to any justice.
• Summer clothes and shoes are going on clearance – check those flyers and go mall walking!
• Curling is back! Maybe I’ll join a league instead of just yelling at my TV again this year. The Roar of the Rings Olympic Trials are in Winnipeg this year, we’ll see you at the Patch?
• 3 shows. Game of Thrones. The Walking Dead. Downton Abbey. This season I will even try to be more active while watching the tube.
• Even Halloween brings a happy chill to my spine with all the spooky activities that can be had – like corn mazes and haunted houses!
• The chore of raking leaves is always rewarded with the joy of jumping in the soft piles….even dogs love it!

Yes they are small and it makes one squeemish to think about them…but they are a reality. They are persistent and they are found in all areas of life, whether in a hotel, upscale apartments & hotels, transit, theatres and everyday dwellings. They ride into your life on electronics, furniture, used clothing and from the last holiday destinations.

As much as we don’t like them, they are an issue and it is best to be alert and prepared. They do not cause or spread disease but the bites can be itchy and if scratched, like any other bite, can become infected. Using anti-itch or bite creams can help.

Most importantly do not ignore them, they hide in light and come out at night. Below are some ways to address this issue. If planning to use chemicals call a professional.

Below are some non-chemical ideas. There is a Winnipeg registry on places that have had or have bedbugs in Winnipeg or if you are reporting you found them.  City of Winnipeg is also an excellent resource.

 Some non-chemical ways to treat Bed Bugs  include:

• Place dry clothes into the dryer on high heat for a minimum of 15-20 minutes. This will effectively kill all stages, including the egg stage, without damaging  the clothing.
• Alternatively, wash  bedding and clothing in hot water (120^oF) and laundry detergent.
• Use hot steam along baseboards, wallpaper, cracks or other areas where Bed Bugs and eggs can hide. Remember, if they can get into a space, they are likely there.
• Vacuum often with strong suction all possible places with Bed Bugs including the   mattress, box spring, bedding and surrounding area. Scraping of the small grayish white 1 mm eggs has to occur to remove them. Vacuum daily and empty vacuum immediately and place into a sealed, tied up garbage bag and dispose of in the regular garbage.
• Use a scrub brush to remove Bed Bugs and eggs from the seams of mattresses.
• Stuffed toys can be put in the clothes dryer for a minimum of 15 to 20 minutes on high heat.
• If the material is heavily infested, treat with a properly registered pesticide or hire an exterminator to treat your location or seal up in plastic and remove the infested material . If feasible and practicable, if throwing out furniture, beds or bed frames that are suspected of having Bed Bugs damage them so that they are unusable to prevent someone from picking them up and taking them home. Wrap in plastic before taking them out to the garbage or down a hall. If large put a sign to not use.  If possible treat the infested materials with heat above 120^oF or 49^oC
• Do not bring materials into a new location or from a location where Bed Bugs may have been present or are a current issue. Bed Bugs are easily and commonly transported from location to location on anything that can hold or hide bed bugs. This includes literally any household items, electronics, books that may have potential hiding spots.
• Treating materials that are infested with Bed Bugs by using cold temperatures (below 0^oC) is NOT an effective method for control as the temperatures need to be well below what normal household freezers can provide. It can be used to slow down adults and nymphs so that materials can be properly washed, dried or vacuumed. Cold temperatures at this level will not be an effective control for killing eggs. Do think because it has been outside in the cold, it will kill them, it won’t.
• Placing bed legs in protectors, using bed-bug proof mattress covers and pillow cases, and double-sided tape around frames can help catch them.

From Health Services

It is a busy time getting ready for either the first year or a returning year to school. One way to be prepared is to ensure every person has up-to-date immunizations. Schools are great places to spread or catch germs and infectious diseases. Protect yourself and others from vaccine preventable diseases.

The number one way to do this is to get immunized.

• Tetanus/Diptheria/Whooping cough is only needed every 10 years.
• You should have had 2 MMRs, (Measles, Mumps, Rubella) or have a blood test that indicates your immunity level is protective. If not immune you can get immunized with vaccine.The same for chickenpox.
• The annual influenza shot is another way of keeping us from getting and spreading a potentially severe and at times deadly illness

We protect each other and our community by being immunized against all vaccine preventable diseases. There are other recommended vaccines against meningitis, human papilloma as well as pneumonia depending on age and medical condition.

Check the Manitoba Health Website for current recommendations and what vaccines are free. Once eligible you are always eligible. A number of vaccines, including Hepatitis B, are given through public school programs so check the school in your area to find out when this will be offered.

From Health Services

College life starts in the next week or two for most Colleges. It is tempting to grab quick fix foods to help get you through the day and give you some energy for those study and learning needs. Advice and experience from those who have gone before is valuable. Choose a diet (not go on a diet) that will give you long lasting energy. Chuck out the late night chips and energy drinks and restock with great snacks.  See some great ideas such as a downloadable shopping list and 20 super snacks at  Keep Your Diet Real. There is also great advice from a experienced College Student.

From Health Services

Have you experienced a Life Event?

When you elect a Health and Dental option, you are locked in at that level until the next re-enrolment period, which is every 2 years. However, if you experience a Life Event during a plan year that affects your coverage needs, you may make changes to your benefit options without waiting until the next re-enrolment period.

Any of the following is considered a Life Event:

• acquiring any dependent (spouse or child)
• acquiring a spouse if you have child coverage only
• acquiring any child (birth, adoption or step-child) if you have spouse coverage only
• involuntary loss of similar coverage through your spouse’s group benefit program (for example, because of a change in your spouse’s employment status)
• death of a spouse or child
• your spouse or a child ceasing to qualify for coverage (for example, through divorce or your child’s attainment of a limiting age – see Dependent Coverage in your Flex Plan booklet)

What do you do if  you experience a Life Event?

If you experience a Life Event, contact Human Resource Services with your details no later than 31 days after the Life Event occurs. If you are electing to change your Flex Option and it is not reported within 31 days of the Life Event, the change will not take effect until the next re-enrolment date.

Additionally, any time you experience a Life Event resulting in a change to your family status, you should review your beneficiary designation.

For more information on your Flex Options, refer to your benefits booklet.

It’s that time of year! If you have a garden, or are a frequenter of your local farmers market, you are sure to be wondering, “What the heck am I going to do with all this stuff!” Here are some of my favourite recipes, and resources, to tackle your vegetable growing and hoarding habit.

• Cucumbers, Peppers, Basil, and Beets – oh my! These are some my favourite all time recipes that I hope you can enjoy: Roasted Habanero Salsa, Beet Pickles, Perfect Pesto, Refrigerator Pickles.
• Got Fruit? If you have an abundance of apples, raspberries, cherries, and any other fruit (and you can’t keep up with picking) try this volunteer picking service. The fruit that is picked is shared with the volunteer, owner, and a charitable organization in the city.
• Grow a Row! Did you know that the good people in our RRC Pavement and Grounds Team are growing a garden full of potatoes and carrots and are donating the bounty to Winnipeg Harvest? You can too by dropping of your fruit and veggies at Winnipeg Harvest, Mondays – Sundays.
• Need more? Here are a bushel of great resources for you to peruse….. Food Manitoba, Prairie Fruit Growers Association, Dig In Manitoba, Peak of the Market.

Have fun and eat your fruit and veggies!