Welcome to the Student Body, a blog managed by your very own Lewis and Clark Family Health Clinic. This blog will not only inform you of what the clinic has to offer but also will talk about a variety of health topics. These topics will not only be about your health in a medical sense but also mental and dental.
The Family Health Clinic services the community and provides services to students, these services include treating acute and chronic health conditions, health promotion and preventive care.
Nurse practitioners and other health care members can provide health examinations, lab tests, treatment of illnesses and some vaccinations. They accept a variety of insurances and even have discounts for those who pay with cash.
From diabetes awareness to mental health to getting physically fit, this blog will cover health related issues and be an extension of the clinic by providing education to L&C students. While this blog will provide you with health information, you can always go to the clinic, located on L&C’s Godfrey campus in Fobes 1522, to receive more information or stop in for any of the services it provides.
Back pain is one of the most common reasons for missed work and keeping us on the sidelines when we want to be active. In fact, it is estimated that up to 80% of the population will experience a problem with their back sometime during their lives.
Back pain can be caused by:
Injuries — Whether it’s occupational or recreational, repetitive movements or even one wrong move can leave you hurting.
Arthritis — Causes may include degenerative changes from overuse, inheritance, and immune system dysfunction.
Poor posture — This puts stress on your spine and may constrict blood vessels and nerves which can result in pain.
Obesity — Excess weight=excess stress. When you carry excess weight especially around your middle, your pelvis is pulled forward and this causes strain on your low back.
Stress — Anxiety and stress increase muscle tension which in turn increases pain.
Conservative treatment is your first line of defense. Rest, ice or heat, and NSAIDS (non-steroidal anti-inflammatory drugs) such as ibuprofen, acetaminophen are what you should try in the first 24-48 hours.
But as counterintuitive as it may seem, too much rest may make your back pain worse.
Gentle exercise such as walking and stretching can relieve back pain. And, when you are feeling better, you need to do exercises that strengthen your back and core muscles.
If conservative measures do not bring you relief to your back pain, try alternative measures such as:
When standing, keep one foot slightly in front of the other, with your knees slightly bent. This position helps to take the pressure off your low back.
Keep your head level. Your earlobes should be in line with your shoulders. Do not push your head forward, backward or to the side.
Shift your weight from your toes to your heels, or one foot to the other, if you have to stand for a long time.
At all times, avoid twisting while lifting. Twisting is one of the most dangerous movements for your spine, especially while lifting.
If the item is too heavy to lift, pushing it is easier on your back than pulling it. Whenever possible, use your legs, not your back or upper body, to push the item.
If you must lift a heavy item, get someone to help you.
Keep your knees slightly lower than your hips, with your head up and back straight.
Avoid rolling your shoulders forward (slouching).
Try to maintain the natural curve in your low back.
Reaching and Bending
When reaching for something above shoulder level, stand on a stool. Straining to reach such objects may not only hurt your mid-back and neck, but it can also bring on shoulder problems.
Do NOT bend over at the waist to pick up items from the floor or a table.
Instead, kneel down on one knee, as close as possible to the item you are lifting, with the other foot flat on the floor and pick the item up.
Or bend at the knees, keep the item close to your body, and lift with your legs, not your back.
Sleeping on your back puts approximately 50 pounds of pressure on your spine. Other positions may be better.
Placing a pillow under your knees while lying on your back cuts the pressure on your spine roughly in half.
Lying on your side with a pillow between your knees may also reduce the pressure on your back.
Never sleep in a position that causes a portion of your spine to hurt. Most often, your body will tell you what position is best.
When texting, bring your arms up in front of your eyes so that you don’t need to look down to see the screen.
When using a computer or mobile device, look down with your eyes, and if you wear glasses, make sure you also can scan the entire screen without moving your head.
When sitting at a device, make sure your feet are firmly flat on the floor or footrest with your knees lower than your hips. Make sure you can use the device without reaching.
Never pinch the phone between your ear and shoulder. Use a headset to reduce shoulder strain.
Family Health Clinic
Just remember, the Family Health Clinic cares about your aching back as well as the rest of you. Call or come by today. We can help diagnose and treat back pain as well as most other health conditions.
We are open Monday—Friday, 8 a.m. to 4:30 p.m. Call (618) 468-6800 for more information. We are conveniently located in Fobes 1525.
1. Rubin Dl. Epidemiology and Risk Factors for Spine Pain. Neurol Clin. 2007; May;25(2):353-71.
First and foremost, there are alternatives to consuming alcohol. There are numerous clubs, sporting events and activities that do not include it. Check out this link to see what student activities options are offered on Lewis and Clark’s Godfrey campus.
Did you know it’s also against policy to possess or consume alcohol on campus or even be under the influence of alcohol on campus unless you are over the legal age of 21?
Or, that alcohol can only be consumed on campus at a function where it is provided under the College’s liquor license?
In addition to breaking Illinois law, violations of the Student Conduct Code are subject to disciplinary action up to and including expulsion.
But most importantly, we CARE about you. If you must drink, please drink responsibly. Recommendations for “safer” drinking advise people to consume no more than one drink per hour and no more than three drinks per day. But, what is “one” drink? It depends on the type of alcohol.
According to the National Council on Alcoholism and Drug Dependence, Alcoholism is the nation’s #1 public health problem. It is a chronic, progressive disease, genetically predisposed and fatal if left untreated. Addiction to alcohol affects people of all ages regardless of income, educational background, country of origin, ethnicity, sexuality and community where they live.
Anyone can become addicted to alcohol or be affected by another person’s addiction—especially friends and family members. However, people can and do recover. In fact, it is estimated that as many as 20 million individuals and family members are living lives in recovery!!
The National Council on Alcoholism and Drug Dependence wants you to remember: Addiction is a disease, treatment is available and recovery brings joy.
The Family Health Clinic is here to help you if you have concerns about your drinking. Please call (618) 468-6800 or come by today. We’re in Fobes 1525, Monday—Friday, 8 a.m. to 4:30 p.m.
You may have heard the phrase, “Sitting is the new smoking.” This means that sitting for long periods of time can be just as hazardous to your health as smoking. Numerous studies over the past 15 years have linked sitting to cancer, heart disease, diabetes, and even depression.
“Sitting is more dangerous than smoking, kills more people than HIV and is more treacherous than parachuting. We are sitting ourselves to death.”
~ James Levine, a professor of medicine at the Mayo Clinic
Studies show that on average, we sit 86% of the time whether it is in class, on the job, in our cars, at home, in restaurants, in front of the TV, checking social media, and on and on and on…..
As we celebrate Valentine’s Day, we are reminded that February is Heart Health Month.
The good news is that the death rate from heart disease has declined in the U.S. over the past decade.
But, the bad news is that it is still the leading cause of death in America and what’s worse, the death rate due to heart disease is rising among young adults, according to the Center for Disease Control.
Risk factors like tobacco use, a sedentary lifestyle, and hypertension are increasing among young adults aged 35 to 64.
Million Hearts is an initiative by the CDC to increase awareness of heart disease and promote prevention activities that can reduce your chances of getting heart disease, developing high blood pressure or having a heart attack or stroke.
Watch the below video to learn about what you can do to take control of your heart health.
However, keep in mind that this quick calculator is no substitute for regular check-ups with your primary health care provider.
This information can seem overwhelming, but you are not alone. The Family Health Clinic cares for your heart.
We can help you develop a plan to reduce your risk for heart disease. Please call (618) 468-6812 or stop by for more information. We are open to the public Monday-Friday 8:00 a.m. to 4:30 p.m. in Fobes 1525 on the Godfrey campus of Lewis and Clark Community College.
You got your flu shot early; you carry hand sanitizer in your pocket, and you cross to the other side of the street anytime someone sniffles, but somehow you managed to get bitten by the FLU BUG!
First of all, it’s important to distinguish between true influenza and other garden variety illnesses.
Influenza is NOT a:
stomach virus characterized by vomiting and diarrhea
cold characterized by sniffling, sneezing and sore throat
sinus infection characterized by head congestion, drainage, and sinus pain and pressure
Influenza is a highly contagious upper respiratory virus characterized by chills, fever, coughing and body aches.
What can I do?
There’s really no cure for influenza and most times the disease runs its course.
You may want to see your medical provider for Tamiflu (oseltamivir), Rapivab (peramivir) or Relenza (zanamivir) to help ease the symptoms and lessen the severity of the disease.
Keep in mind that antiviral medications may not be effective unless taken within the first 48 hours of coming down with the flu. Antiviral medications often are expensive (over $100 per prescription) and may not be covered by your insurance.
There are other things you can do to ease your symptoms and speed your recovery:
1. STAY HOME AND GET PLENTY OF REST.
The reason flu spreads so rampantly is not only because it is highly contagious but also that often people keep going to school or work or out in public.
When you have the flu, you are sick and you need to rest for several days while your body battles the virus. Stay home until you are fever free for 24 hours without the use of fever-reducing medication.
2. DRINK PLENTY OF FLUIDS.
Drinking fluids keeps your respiratory system hydrated and turns that nasty, thick mucus into a thin liquid you can cough up and spit out.
Oftentimes, staying hydrated is the key to keeping a viral infection from turning into a bacterial infection that requires a trip to the doctor and antibiotics.
3. TREAT FEVER AND BODY ACHES WITH ACETAMINOPHEN AND IBUPROFEN.
You’ll feel better and rest easier if you can keep fever and body aches under control.
NEVER give aspirin to anyone under the age of 19 because of its link to Reye’s syndrome, a serious disease that can cause brain and liver damage.
4. TAKE CARE OF YOUR COUGH.
Calm your cough with an over the counter expectorant which thins mucus so you can cough it out.
A cough suppressant will help give you a break from all that hacking. Try a lozenge to soothe your raw throat and quiet your cough.
5. GET SOME STEAM.
Turning on a hot shower to allow your bathroom to fill with steam is a good way open your airways, ease congestion and make it easier to breathe.
6. RUN A HUMIDIFIER.
Try a cool humidifier to keep the air moist to ease congestion and coughs. Warm humidifiers promote the growth of mold and bacteria.
Remember to keep your humidifier clean.
7. BE KIND TO YOURSELF.
Now is the time to take care of yourself. Surround yourself with comfort. Special pillows, blankets, food, drink, books and movies may help you feel better and speed healing.
As we head into the holiday season, it’s natural to feel stressed and overwhelmed on occasion. While we often have little to no control over stressful life events, like finals, meals with relatives we may not get along with, and bills that keep piling up, we can control how we react to those situations that stress us out.
One way we can control our reactions to stressful life events is to cultivate an optimistic attitude. Research has proven the benefits of optimism.
have stronger immune systems
suffer less stress and pain
enjoy better cardiovascular health
achieve a better quality of life
have better survival rates after diagnoses of cancer, diabetes, and HIV
get more and better sleep
have more friends and stronger social support networks
But the question is, do optimists enjoy all those benefits because of their rosy, outlook on life or do healthier people have more optimism because of the benefits they enjoy?
Experts tend to believe the former is true. Optimistic people see the glass half-full regardless of their life circumstances.
Optimists are not born that way. Optimism is a skill you can develop over the course of your lifetime.
Optimists don’t see only the bright side all the time. They are realistic and honest. When something negative happens in their lives, they don’t just ignore the negative feelings or deny them; they allow themselves to fully experience the sadness or anger of those negative emotions and then think of a plan to change their circumstances. In other words, they are resilient.
How do you cultivate optimism?
Here are 7 things you can do:
1. Focus more on the problem itself rather than on reducing or managing emotions associated with the problem.
If an exam does not go well, analyze your approach to studying the material and make changes in your study habits.
2. Change your expectations.
If you know a certain aunt will loudly ask you why you don’t have a boyfriend in front of everyone at every holiday gathering, lose the burden of expecting her to be different. Anticipate instead how you will be different by not reacting to her insensitive comment.
3. Develop a worry-later list.
If a worry disrupts your day, jot it down and allot 15 minutes at the end of your day to ponder your list of worries.
Just making that to-do list takes it off your radar for the time being and allows you to focus on the more important task at hand. At the end of your day, you may find those worries are not as big as you thought.
4. Keep things in perspective.
Instead of generalizing that all is lost, step back and look at the big picture. You may have bombed the presentation but that doesn’t mean you have failed the class. You will have another chance to improve your performance.
Keep in mind there’s a big difference between thinking I feel unhappy versus I am unhappy.
5. Look at history, not headlines.
Bad news comes to us instantly through our phones and social media but checking history takes effort.
“According to just about every indicator of human well-being, we’re better off than any other time in history,” says Marian Tupy, editor of humanprogress.org.
In fact, if you want to see just how much the world has changed for the better since you were born, go to www.yourlifeinnumbers.org and plug in the year of your birth.
6. Think of things you are looking forward to.
Reminisce. Just thinking good thoughts whether they be from past memories or future expectations creates positive feelings, and boosts confidence which in turns leads to optimism.
7. Get enough sleep.
Getting enough sleep alone will help you feel more optimistic about life and improve the quality of your life.
Finally, practice makes perfect. Optimism is a skill you can learn and develop. It’s like a muscle. The more you practice optimism, the stronger it becomes in your life.
When we see our Health Care Provider, we are tempted to stretch the truth, sugar-coat the facts, or outright lie about our health but the truth is we are only hurting ourselves.
Your healthcare provider needs to know the facts about your health and cannot help you to the best of her ability if she does not know what you may be concealing from her.
Here are the 8 most common lies we tell our doctors (and why we should be telling the truth).
1. I never binge drink.
Alcohol consumption can skew test results and can lead to disease. Being honest with your healthcare provider can prompt her to monitor your liver function, cholesterol, and be aware of your additional health risks.
2. I no longer smoke.
Lying to your doctor about your smoking habits may seem like a good way to avoid a lecture but your health care provider needs to know that you use tobacco or nicotine. These drugs interact with other medications and your smoking habits affect pregnancy, lung disease, etc. Besides, she can help you quit smoking by prescribing medication to help you quit.
3. I eat healthily.
I eat healthy….except on the days ending in “Y”. Being honest about your weakness for a daily donut helps your doctor manage your cholesterol more effectively. Your health care provider is only human and may have her own dietary weaknesses. Your diet matters to her and she can help you manage your eating habits if you are honest.
4. I work out every day.
Tell the truth about your exercise habits. It will help your medical provider develop a strategy to keep you active and healthy.
5. I have sex with only one person.
Your medical provider’s job is to help guard your health not pass judgment on your morals. Being honest about the number of sex partners you have might help explain some of the diseases you have and alerts your provider to tests you may need.
6. I don’t take drugs.
If you use illicit drugs, it can be dangerous for you to withhold this information from your medical provider. Illicit drugs often interfere and interact with your prescribed medications not to mention the problems of addiction and the resulting consequences to your health. Your healthcare provider can help you get treatment for an addiction.
7. I don’t use supplements or take Over the Counter medications.
Even vitamins and natural supplements can interfere with medications your health care provider has prescribed. Some can be dangerous to mix with medications. It is always best to share any information about OTC medications.
8. I take my medication as prescribed.
Almost half of all chronically ill patients do not take their medications as prescribed. If you are having problems with the medication, tell your doctor, and perhaps she can change your prescription. If the problem is the cost, your health care provider can help you find an affordable alternative or locate financial resources to help pay for your prescription.
The bottom line
Talk to your healthcare provider. Be honest. It’s in your best interest. The Family Health Clinic is available to help you meet your healthcare needs. We are open Monday—Friday, 8:00 am – 4:30 pm. Please call (618) 468-6800 or come by Fobes 1525 for more information.
Tobacco use remains the single largest preventable cause of disease and premature death in the United States. Half of all smokers will die from the habit.
Yet, 40 million American adults still smoke.
The most important thing smokers can do to improve their health is to quit cigarettes and other forms of tobacco.
Smoking is one of the strongest and deadliest addictions one can have. It’s easy to say Quit Smoking. It’s easy to quit for a day, but quitting is a process. It starts with a plan; it takes time, and it requires a lot of support. But, the benefits are immediate and they last a lifetime not only for yourself but for those around you.
It’s an opportunity for everyone to commit to healthy, tobacco-free lives—not just for a day, but year round.
Lewis and Clark Community College is proud to participate in the Great American Smokeout. We encourage our staff, faculty, students, and our partners to commit or recommit to healthy, tobacco-free lives.
The Family Health Clinic is here to support you in your efforts to lead a long, healthy tobacco-free life. We have support resources and pharmaceutical resources to assist you to kick this habit for good.
Please let us help. Your life depends on it. Call 468-6800 or come by the Family Health Clinic in Fobes 1525. We are available Monday-Friday 8:00 am to 4:30 pm.
By L&C Fourth Semester Nursing Students Kayla Cram and Nikita
1. Take deep breaths and relax.
Deep breathing is the most basic exercise you can do to help relieve stress. Plus, you can deep breathe whenever you want, where you want, for however long you want. Take a break from your studies for a few minutes, take a few deep breaths, and let some of that stress leave your system.
2. Make time for YOU.
If you want to be more successful or even be sane at the end of the semester, you need to make time for you. Take one day of a weekend or two a month and do what makes you happy. Go out for a night on the town with your friends; visit with your family; go to the zoo. Do whatever it takes to get your mind a break from processing information so you can get back in the groove of shoving more information into it. DO YOU.
3. Stay away from fast food.
Fast food may taste delicious, but you have to admit, it never makes you feel good after you eat it. You definitely don’t feel like studying or reading more material after binging on junk food. You’re probably too busy to take hours out of your day to make a nice family meal, but there are plenty of quick snacks or healthy foods you can choose. Invest in a crockpot. Buy fresh fruits you can just grab out of the pantry and snack on. Prep food the night before for the next day.
4. Buy a planner.
The first thing I bought after my first day of nursing school was a planner. I walked out of class my first day stressed and thinking there was no way I was going to make it out of this alive. Getting a planner and entering in all my test dates, quiz dates, class dates, clinical dates, and even my work schedule made me feel so much more organized and less stressed. Such a cheap object made a huge difference in my education.
5. Stay positive.
This may seem like the hardest part of this list sometimes, but it’s crucial. The more positive and upbeat you are about things, the more you will get done. School can be hard, but just keep your eyes on the prize and remind yourself of what you accomplished so far. You got this!
6. Get a healthy amount of sleep.
Okay, I lied. This may seem like the hardest part of this list sometimes, but again, it’s extremely crucial. You can’t put your all into something if you’re yawning and thinking about how great your bed is going to feel tonight. Your body is working to support healthy brain function and fighting off sickness when you’re asleep. I know you have a busy life, you’re a college student. But, you have to take care of yourself first.
7. Eat breakfast.
I know you’ve heard it, but I’m going to say it anyway. Breakfast is the most important meal of the day. Breakfast is what’s going to give you the energy you need to survive and the brain function to cram in all that reading material. Grab a banana and some milk. Anything to get your juices flowing.