Friday, January 13, 2017

Health Service Advisory Board

What do they do?
The Health Service Advisory Board represents the students and helps advise the administration of Health Service relating to services, policies, promotional efforts, financial issues, and what programs are available.
Tasks include:
  • Serving as a liaison between students and the staff and administration of the Health Service.
  • Consulting with the Director of the Health Service on policies for the operation and management of the Health Service.
  • Offering recommendations for new programs or modifications of existing programs.
  • Providing a mechanism for student feedback concerning complaints and positive outcomes.
  • Reviewing the annual budget proposal with the Director in advance of its presentation to the Student Tuition and Fee Review Committee.
  • Informing students of special health problems on campus.
  • Creating awareness of both general and special services offered by the Health Service.
  • Promoting the general welfare and health of the student community.
  • Providing such other advice on health and Health Service matters as the Director or the Vice President of Student Affairs might request.
Who are they?
The Health Service Advisory Boards is comprised of up to 30 students (undergraduate and graduate), faculty, and staff members, subject to the approval of the respective student, faculty, or staff Senates as necessary, shall constitute the voting membership. None-voting members shall include the Health Service Director, Assistant Director, and members of the Health Service staff.

Are there leadership positions?
Three students are elected from the membership to form an executive committee.  A Chair and a Vice Chair shall be elected in the spring, prior to the new fiscal year. A Recorder and an Outreach Coordinator shall be elected in the fall of that fiscal year.

We meet every 3rd Thursday of the month at 1:30pm.  Please contact Amanda at or (217) 581-7786 if you are interested in joining or want more information.

Tuesday, November 15, 2016

Choose to Eat Mindfully this Holiday Season

It’s already mid-November, which means finals week and the holidays are right around the corner. During this time of the year, the last thing we might be concerned about is proper nutrition. However, nutrition plays an important role in keeping our immune system strong to prevent us from getting sick. You may be thinking; how can I eat healthfully while still enjoying my favorite holiday foods? Here’s the answer: Mindful eating!

So, what exactly is mindful eating? Mindful eating is being aware of the amount of food you are eating, while using all your senses to choose satisfying and nourishing food, and acknowledging your responses to food (likes, dislikes or neutral), as well as hunger and satiety cues. Overall, mindful eating encourages a positive relationship with food.
During the holidays, we can become overwhelmed with the abundance of food served at parties. By using mindfulness and incorporating light exercise, maintaining weight and enjoying the parties will be possible!
How can I eat mindfully?
  1. Remain in the Moment: Sit down and put away or turn off electronics
  2. Use Nonjudgment: Notice when you feel guilty and interrupt negative thoughts with positive self-talk
  3. Be Aware: Taste what you are chewing
  4. Savor: Identify the texture and flavor of foods, such as sweet, spicy, smooth, or crunchy
  5. Observe: Recognize what your body is telling you. Are you full? Satisfied? Stressed? Rumbling stomach?
Other helpful tips!
  • Look at all the food options and choose your favorite
  • Choose a smaller plate
  • Take smaller portions (you can always go back for more!
  • Put down your utensil(s) between bites
  • Resign from the "clean plate club)
  • Eat until you feel satisfied--your body will thank you later
  • Skipping meals before a party may cause you to overeat

Healthy Holiday alternatives you’ve got to try!
Instead of sweet potato casserole, try roasted sweet potatoes!

Roasted Sweet Potatoes
  • 2 large sweet potatoes, cut into 1-inch cubes
  • 2 Tbsp olive oil
  • 3 Tbsp honey
  • 2 tsp ground cinnamon
  1. Preheat oven to 375 degrees F.
  2. Thoroughly scrub potatoes before cutting into cubes.
  3.  Add sweet potatoes to a mixing bowl and combine with remaining ingredients.
  4. Lay sweet potatoes in a single layer on a lightly greased baking sheet. Roast in the oven for 25 to 30 minutes or until fork tender.
Instead of green bean casserole, try oven-roasted green beans!

Oven Roasted Green Beans
  • 1 pound fresh or frozen green beans
  • 2-4 Tbsp olive oil
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1/2 tsp black pepper, ground
  1. Preheat oven to 425 degrees F and prepare baking sheet with aluminum foil.
  2. In a medium bowl, combine all ingredients and toss until blended. Spread beans onto baking sheet.
  3. Roast for 30 minutes. At 15 minutes, remove to stir. Serve immediately.
For more information about nutrition and the nutrition services provided by the Health Education Resource Center, please visit or contact the Nutrition Promotion Coordinator at or (217) 581-7786.

Monday, November 7, 2016

Exercise: Healthy Habits for a Better You

Regular physical activity is one of the most important things you can do for your health. Several benefits of exercise include:
  • Control your weight
  • Reduce your risk of cardiovascular disease
  • Reduce your risk of some cancers
  • Strengthen your bones and muscles
  • Improve your mental health and mood
How much exercise do I need?
How much daily exercise you need depends on your age. Research recommends that 2 to 5 year olds get approximately 3 to 5 hours of moderate to vigorous physical activity daily. Similarly, 6 to 17 year olds need about one hour of moderate to vigorous exercise activity per day. Research also suggests that 18 to 64 year olds exercise for one hour per day, alternating between aerobic exercises and strength training. The key is to make exercise a habit!
Making Exercise a Habit
·         Find a variety of activities you enjoy

·         Exercise with another person

·         Exercise in the morning or after class

·         Keep track of your progress by logging all of your exercise routines

·         Make exercise a priority

·         Reward yourself

Types of Exercises Aerobic activities are those that increase your heart and breathing rate. These activities can be either moderate or vigorous in nature. Some examples of aerobic activities include: cardio machines, spinning, running, swimming, walking, hiking, dancing, and kickboxing.

Muscle-strengthening activities are those that strengthen your muscles. These activities can work all different parts of your body including your legs, hips, back, chest, stomach, shoulders, and arms. Some examples of muscle-strengthening activities are: push-ups, squats, pull-ups, weight lifting, burpees, lunges, and crunches.

 Bone-strengthening activities are those that strengthen your bones. These activities are especially important for children and adolescents, as these exercises promote bone growth and strength. Jumping, tennis, dancing, and jogging are all examples of bone-strengthening exercises.

Balance and stretching activities, such as stretching, dancing, yoga, martial arts, and tai chi, enhance physical stability and flexibility. These exercises help keep your joints flexible, prevent stiffness, and potentially help reduce your chances of injury.
Can you over-exercise?Compulsive exercising, or over-exercising, is a problem that is seen on many college campuses. Although it may seem harmless, it’s actually just as harmful as an eating disorder. If you or a friend show any of the following signs, please seek the attention of the Health Service, or other professional provider.

·         Maintains a high level of activity and is uncomfortable with periods of rest or relaxation

·         Depends on activity for mood stabilization and self-definition

·         Schedules their life around exercising

·         Misses class or work or ditched friends to workout

·         Prioritizes exercising over relationships

EIU Student Recreation Center
The mission of the Student Recreation Center is to provide EIU students, faculty, and staff with both formal and informal recreational activities, regardless of ability. The Student Recreation Center wishes to promote a safe and enjoyable environment, encourage participation, and promote healthy lifestyles. Visit for a complete list of individual fitness options, group fitness classes, and intramural sports. If you have additional questions or would like more information, contact the Rec at (217) 581-2821.

Additional On-Campus Resources
Health Service
(217) 581-3013

Health Education Resource Center
(217) 581-7786

Counseling Center
(217) 581-3413

Wednesday, November 2, 2016

Nutrition Analysis

It’s never too early to start caring about your health. Recent statistics show trends in the typical college students’ diet includes frequently skipping meals, lack of fruits and vegetables and high consumption of calories from fat. College is often the time when stress can influence when and where we eat, as well as our physical activity habits.  
Nutritional Analysis
Do you feel your diet is unbalanced, and you’re not sure how to make it better? Check out the Health Education Resource Center’s FREE Nutrition Analysis program! You can meet one-on-one with the Nutrition Promotion Coordinator and address any of your nutritional concerns. Whether you are looking to lose or gain weight, improve the quality of your diet, or need help with meal planning, she would be happy to guide you!
 Benefits of completing the Nutrition Analysis program
  • You will get specific results about the trends of your diet
  • The information will be individualized for your goals
  • Setting goals is the first step in changing a nutrition behavior
  • The atmosphere is friendly and non-judgmental
  • It’s FREE
Visit the HERC's webpage to preview the Nutrition Analysis packet that will be used for your appointment.

What is a Registered Dietitian?
A registered dietitian is a food and nutrition expert who specializes in nutrition for wellness, as well as disease. The Nutrition Promotion Coordinator is a graduate student studying to be a registered dietitian. She looks forward to meeting and assisting fellow Panthers in reaching their nutrition goals for a healthier lifestyle.
To set up an appointment, please contact her via e-mail at, call (217) 581-7786, or by requesting a consultation through our webpage.

Monday, October 24, 2016

Breast Self-Exams for Her

According to Johns Hopkins Medical Center, “Forty percent of diagnosed breast cancers are detected by women who feel a lump, so establishing a regular breast self-exam is very important.” While mammograms can help you to detect cancer before you can feel a lump, breast self-exams help you to be familiar with how your breasts look and feel so you can alert a healthcare professional if there are any changes. Both men and women are encouraged to perform a self exam at least once a month.
  • About 1 in 8 U.S. women (about 12%) will develop invasive breast cancer over the course of her lifetime.
  • In 2015, an estimated 231,840 new cases of invasive breast cancer are expected to be diagnosed in women in the U.S., along with 60,290 new cases of non-invasive breast cancer.
  • About 40,290 women in the U.S. are expected to die in 2015 from breast cancer, though death rates have been decreasing since 1989.
  • Besides skin cancer, breast cancer is the most commonly diagnosed cancer among American women.
Are You at Greater Risk?
  1. Gender: Although men can develop breast cancer, it is more common in women.
  2. Age: The risk of developing breast or ovarian cancer increases as you age.
  3. Genetics: Your risk of developing breast or ovarian cancer doubles if your mother, sister, or daughter has had either types of these cancers.
How to Exam Yourself:
There are multiple ways to perform a self examination. Please see the instructions provided below for each technique.
In the Shower:
  • Put your right arm behind your head and with your left hand check your right breast for lumps or thickenings.
  • Choose 1 of the 3 patterns. With the fingers of your left hand, apply 3 levels of pressure--light, medium and firm--in overlapping, dime sized, circular motions to feel entire breast tissue, including underarm. Examine the underarm with your arm only slightly raised.
  • Put your left arm behind your head and repeat steps with your right hand on the left breast and underarm. Also, look in a mirror for changes in shape, size, or skin texture of breast. Check the nipples for changes, including unusual discharge.
Laying Down:
To examine your right breast, place your right hand behind your head. Follow the same technique as in the shower. Check for lumps, knots, or thickenings. Then put your left arm behind your head, and repeat with your right hand.
Before A Mirror:
With hands firmly pressing down on hips, check for changes in shape, size, or texture of your breasts.

Make an Appointment:
If you feel as though you need to see a medical provider, contact EIU Health Service at (217) 581-3013, visit, or stop by the Human Services building and see an Appointment Clerk to set up a visit.





Tuesday, October 18, 2016

Think Before You Drink

Alcohol intoxication, sometimes known as alcohol poisoning, is a serious and sometimes deadly consequence of drinking large amounts of alcohol in a short period of time. Alcohol poisoning is closely correlated with high risk drinking.  High risk drinking is defined as consuming 4 or more drinks in one setting in the past 2 weeks for women and 5 or more drinks in one setting in the past 2 weeks for men. Drinking too much in a short period of time can affect your breathing, heart rate, body temperature, and gag reflex. This can cause the user to go into a coma and potentially lead to death. Despite the risks, more than 38 million Americans report binge drinking more than 4 times a month and consume an average of 8 drinks per binge (CDC, 2012).

Some of the most common signs of alcohol poisoning are:
  • Confusion
  • Vomiting
  • Seizure
  • Slow breathing (less than 8 breathes per minute)
  • Blue tongue or pale skin
  • Passing out
If you or someone you know experience any of these symptoms, call 911 immediately. 
In the United States, a standard drink is one that contains about 14 grams of pure alcohol, which is found in:

12 ounces of beer
5 ounces of wine
1.5 ounces of distilled spirits or liquor

Virtually all students will be exposed to drinking directly or indirectly at some point in their college careers. Four out of five college aged students consume alcohol. There are many alarming statistics associated with the use of alcohol especially in this college age range of 18-24 (NIAAA, 2016). Many of these statistics are due to a lack of knowledge and experience when consuming alcohol.
  • Death: 1,825 college students between the ages of 18 and 24 die each year from alcohol.
  • Assault: More than 690,000 students between the ages of 18 and 24 are assaulted by another student who has been drinking.
  • Sexual Abuse: More than 97,000 students between the ages of 18 and 24 are victims of alcohol-related sexual abuse.
  • Injury: 599,000 students between the ages of 18 and 24 receive injuries while under the influence of alcohol.
  • Academic Problems: Approximately 25% of college students report academic consequences from their drinking behaviors (including: missing class, falling behind, poor paper and exam scores, and overall lower grades).
  • Health Problems/Suicide Attempts: More than 150,000 students develop an alcohol-related health problem and 1.5% of students indicate that they tried to commit suicide within the past year due to drinking or drug use.
What Can We Do For You?
Request a Presentation
Request a presentation today and the HERC staff will come to you! Whether it be for a residence hall, a Registered Student Organization, class, or other groups, the staff will provide tips, information, and interactive discussions about alcohol, related risks, and how to be safe when consuming alcohol. Visit and fill out the form under “Request Form.”

EIU Collegiate Recovery Community
The EIU CRC provides an empowering environment where students living in, or seeking, long-term recovery from substance use disorders and other quality of life concerns can successfully realize their goals of academic success and an improved quality of life. The EIU CRC mission is to help students maintain a sober and health lifestyle in order to fully engage in their academic, social, and personal pursuits.  In the service of this mission, our aim is to:

  • Provide a safe, supportive space for students with alcohol and drug issues to engage in sober activities with other recovering students
  • Raise awareness about long-term recovery as a viable goal for students who struggle with addiction, as well as combat the stigma associated with alcoholism and drug addiction
  • Foster supportive relationships with the friends, allies, and family members of those who struggle with addiction
For more information about the CRC, please visit or contact Amanda Harvey at (217) 581-7786 or
Additional On-Campus Resources
Health Education Resource Center (HERC)

Health Service
Counseling Center

 Student Standards

Monday, October 10, 2016

Understanding Drug Addiction

Drug addiction is the state of being enslaved to a habit or practice or to something that is psychologically or physically habit-forming to such an extent that its cessation causes severe trauma. Addicts often times do not realize or believe they are addicted, even if they show all the signs.

Drug addiction includes: the inability to control drug use, even when it causes bodily harm, a constant, intense craving for the drug(s), and potential harm to both the body and mind.

  • Loss of control
  • Neglecting other activities
  • Risk taking
  • Relationship issues
  • Secrecy
  • Disheveled appearance
  • Increased tolerance to drug(s)
  • Withdrawals

1. Family History of Addiction

Drug addiction is more common in some families and likely involves genetic predisposition. If you have a blood relative, such as a parent or sibling, with a drug problem, you are at greater risk of developing a drug addiction.

2. Being Male

Men are more likely to have problems with drug abuse than women are. However, progression of addictive disorders is known to be quicker in females.

3. Having a Mental Health Disorder

If you have a mental health disorder such as depression, attention deficit/hyperactivity disorder (ADHD), anxiety, or post-traumatic stress disorder, you are more likely to become dependent on drugs.

4. Peer Pressure

Peer pressure is a strong factor in starting to use and abuse drugs, particularly for young people. Research confirms that most adolescent drug users are introduced to this behavior by friends or people that they know.

5. Lack of Family Involvement

Difficult family situations or a lack of a bond with parents and/or siblings may increase the risk of addiction.

6. Taking a Highly Addictive Drug

Some drugs, such as stimulants, cocaine, or painkillers, may result in faster development of addiction than other drugs.

*Information found at


There are several options to choose from when considering the types of treatment and support available to substance users. Some of those options include:

EIU Counseling Center
EIU’s Counseling Center offers addiction counseling to EIU students. Addiction counselors can help patients resist the temptation to keep using or for recovering addicts to use again. To make an appointment, visit or call (217) 581-3413.
EIU Collegiate Recovery Community
The EIU CRC provides an empowering environment where students living in, or seeking, long-term recovery from substance use disorders and other quality of life concerns can successfully realize their goals of academic success and an improved quality of life. The EIU CRC mission is to help students maintain a sober and healthy lifestyle in order to fully engage in their academic, social, and personal pursuits. If you are interested in joining the CRC, contact the Health Education Resource Center at (217) 581-7786 or e-mail
Treatment Programs
Depending on the severity of the addiction, inpatient or outpatient treatment programs may be beneficial. These programs often offer recovery from the effects of addiction through individual and group counseling, as well as provide social support to maintain a drug-free lifestyle.
Additional information regarding drug addiction may be found at