The Wellness Center focuses on encouraging college age men to make their health a priority.
Get Good Sleep
Insufficient sleep is associated with a number of chronic diseases and conditions, such as diabetes, cardiovascular disease, obesity, and depression. Poor sleep is responsible for motor vehicle and machinery-related accidents. Adults are encouraged to obtain between 7-9 hours of sleep.
Tips for sleeping
Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night.
Practice a relaxing bedtime ritual. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep.
If you have trouble sleeping, avoid naps, especially in the afternoon. Power napping may help you get through the day, but if you find that you can’t fall asleep at bedtime, eliminating even short catnaps may help.
Exercise daily. Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep.
Use bright light to help manage your circadian rhythms. Avoid bright light in the evening and expose yourself to sunlight in the morning. This will keep your circadian rhythms in check.
Avoid alcohol, cigarettes, and heavy meals in the evening. Alcohol, cigarettes and caffeine can disrupt sleep. Eating big or spicy meals can cause discomfort from indigestion that can make it hard to sleep.
Wind down. Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading. If you have trouble sleeping, avoid electronics before bed or in the middle of the night.
If you’re still having trouble sleeping, speak with your doctor or to find a sleep professional. Learn More
Adults need at least 2½ hours of moderate-intensity aerobic activity every week, and muscle strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) on two or more days a week. Learn More
Many mental illnesses affect both men and women however men may be less likely to talk about their feelings and seek help. The National Institute of Health (NIH) found that some men with depression or an anxiety disorder hide their emotions and may appear to be angry or aggressive. Some men may turn to drugs or alcohol to try to cope with their emotional issues. Mental health symptoms can also appear to be physical issues such as a racing heart, tightening chest, ongoing headaches, and digestive issues can be a sign of an emotional problem.
Warning signs include:
Anger, irritability or aggressiveness
Noticeable changes in mood, energy level, or appetite
Difficulty sleeping or sleeping too much
Difficulty concentrating, feeling restless, or on edge
Increased worry or feeling stressed
A need for alcohol or drugs
Sadness or hopelessness
Feeling flat or having trouble feeling positive emotions
Engaging in high-risk activities
Ongoing headaches, digestive issues, or pain
Obsessive thinking or compulsive behavior
Thoughts or behaviors that interfere with work, family, or social life.
Schedule an appointment at the Wellness Center to speak to a mental health professional access help for Mental Illnesses HERE
Quitting smoking has immediate and long-term benefits. It improves your health and lowers your risk of heart disease, cancer, lung disease, and other smoking-related illnesses. Second hand smoke causes health problems similar to those that smokers have. Learn More
Men are more likely than women to drink excessively. Excessive drinking is associated with significant increases in short-term risks to health and safety, and the risk increases as the amount of drinking increases. Men are also more likely than women to take other risks (e.g., drive fast or without a safety belt), when combined with excessive drinking, further increasing their risk of injury or death. Learn More
Compared with other types of cancer, testicular cancer is rare. But testicular cancer is the most common cancer in American males between the ages of 15 and 35. While there is no way to prevent testicular cancer, it is advised to perform regular testicle self-examinations to identify testicular cancer at its earliest stage. Learn More
According to Journal of Sexual Medicine (2013), ED is more common among younger men than previously thought. Researchers found that ED affected 26 percent of adult men under 40. Almost half of these young men suffered from severe ED. Learn More
Common sexual health problems:
Acute epididymitis is a clinical syndrome consisting of pain, swelling, and inflammation of the epididymis that lasts <6 weeks. If testis is also involved— a condition referred to as epididymo-orchitis. Epididymitis is most often caused by a bacterial infection, including sexually transmitted infections (STIs), such as gonorrhea or chlamydia. Learn More
Genital herpes is a chronic, life-long viral infection. Two types of HSV have been identified as causing genital herpes: HSV-1 and HSV-2. Most cases of recurrent genital herpes are caused by HSV-2, and at least 50 million persons in the United States are infected with this type of genital herpes. Learn More
A varicocele is the swelling of the veins inside the scrotum. A varicocele forms when valves inside the veins that run along the spermatic cord prevent blood from flowing properly. Blood backs up, leading to swelling and widening of the veins. Learn More
Of genital warts, 90% are caused by HPV 6 or 11. HPV types 6 or 11 are commonly found before, or at the time of, detection of genital warts. Genital warts are usually asymptomatic, but depending on the size and anatomic location, they can be painful or pruritic. Genital warts are usually flat, papular, or pedunculated growths on the genital mucosa. Genital warts occur commonly at certain anatomic sites, including around the introitus in women, under the foreskin of the uncircumcised penis, and on the shaft of the circumcised penis. Learn More
Source: CDC, National Sleep Foundation and NIH