The extended hours are:
Monday through Thursday – 8 a.m. to 6 p.m. (the last appointment time: 5:45 p.m.)
Friday – 8 a.m. to 4 p.m. (the last appointment time: 3:15 p.m.)

Appointments must be made in advance; to schedule an appointment, contact Health Services at 717-872-3250. For more information on services available, visit the Health Services website, http://www.millersville.edu/healthservices/index.php.

Tuesday, September 21, 11 a.m. – 3 p.m.
Wellness Fair and NEW Farmers Market
Quad area in between the south residence halls

Sunday, September 26, 9 a.m.
Smash the Butt 5k run/walk
McComsey parking lot is starting point

October 2010

Wednesday, October 13, 6 p.m.
Walk a Mile in Her Shoes
Quad area in between the south residence halls

October 18-22
National Collegiate Alcohol Awareness Week

November 2010

Wednesday, November 10
Love Your Body Day

November 15-19
Mental Health Awareness Week

Registration is required for the Smash the Butt 5k run/walk and the Walk a Mile in Her Shoes events. For more information on these or other events brought to you by the Wellness & Women’s Center at Millersville University, visit http://www.millersville.edu/wandw/.

The Centers for Disease Control and Prevention (CDC) recommends a yearly flu vaccine for everyone as the first and most important step in protecting against this serious disease.

Maxium Health (an outside organization that comes to campus every year) will be on Millersville University’s campus October 6, from 1 p.m. to 7 p.m. in Gerhart Hall (22 E. Frederick St.) to administer the flu vaccine. For more information, contact Millersville University’s Health Services Office at 717-872-3250 or visits the health services website, http://www.millersville.edu/healthservices/index.php.

According to the CDC, in addition to getting an annual flu shot, you can take everyday preventive steps like staying away from sick people and washing your hands to reduce the spread of germs. If you are sick with flu, stay home from work or school to prevent spreading influenza to others.

According to the Centers for Disease Control and Prevention (CDC), factors that have been associated with the spread of MRSA skin infections include close skin-to-skin contact, openings in the skin such as cuts or abrasions, contaminated items and surfaces, crowded living conditions and poor hygiene. People may be more at risk in locations where these factors are common including athletic facilities and dormitories.

If you or someone you know might have MRSA, contact health services immediately at 717-872-3250 to be evaluated. To learn how to treat Staph infections or for tips on how to keep Staph infections from spreading, visit Millersville University’s Health Services website, http://www.millersville.edu/healthservices/.

Since the common cold is caused by a virus, antibiotics will not help, according to the Centers for Disease Control and Prevention (CDC). A runny nose or cold almost always gets better on its own, so it is better to wait and take antibiotics when they are needed [which is only when your healthcare practitioner says you have a bacterial infection].

Practice good hygiene, such as washing your hands regularly, to prevent the common cold. Also, avoid close contact with people who have colds or other upper respiratory infections.

For more information, contact Millersville University’s Health Services Office at 717-872-3250, visit health services’ website, http://www.millersville.edu/healthservices/ or the CDC’s website, http://www.cdc.gov/getsmart/index.html.

Look for healthier alternatives to your favorite snack – for example:

Worse:
Pop-tarts frosted strawberry
420 calories, 10 grams fat, 2.5 grams saturated fat, 40 grams sugar

Better:
Fig Newtons
190 calories, 0 grams fat, 0 grams saturated fat, 2 grams fiber

Worse:
Doritos
250 calories, 13 grams fat, 2.5 grams saturated fat, 2 grams fiber

Better:
Baked! Lays Original
210 calories, 3 grams fat, 0 grams saturated fat, 4 grams fiber

Worse:
Ruffles Original
160 calories, 10 grams fat, 3 grams saturated fat

Better:
Sun Chips Original
140 calories, 6 grams fat, 1 gram saturated fat, 2 grams fiber

Worse:
Cheese-It Baked Snack Crackers (27)
160 calories, 8 grams fat, 2 grams saturated fat

Better:
Smartfood Reduced-fat Popcorn
120 calories, 5 grams fat, 1 gram saturated fat, 2 grams fiber

Worse:
Cheetos Crunchy
160 calories, 10 grams fat, 1.5 grams saturated fat

Better:
Snyder’s of Hanover Mini Pretzels (20)
110 calories, 0 grams fat, 0 grams saturated fat

Worse:
Austin Cheese Crackers with Cheddar Cheese
210 calories, 10 grams fat, 2 grams saturated fat, 4 grams Trans fat

Better:
Quaker Chewy Low-Fat Granola Bar – Chocolate Chunk
110 calories, 2 grams fat, .5 grams saturated fat, 1 gram fiber

Worse:
Drakes Apple Fruit Pie
440 calories, 27 grams fat, 7 grams saturated fat, 8 grams Trans fat

Better:
Nature Valley Granola Bar – Oats & Honey
180 calories, 6 grams fat, .5 grams saturated fat, 2 grams fiber

Worse:
Skittles
250 calories, 2.5 grams fat, 2.5 grams saturated fat

Better:
Planters Sunflower Kernels (1/4 cup)
160 calories, 14 grams fat, 1.5 grams saturated fat, 4 grams fiber – healthy fats

Worse:
Twix
280 calories, 14 grams fat, 11 grams saturated fat

Better:
Planters Honey Roasted Peanuts (39)
160 calories, 13 grams fat, 1.5 grams saturated fat, 6 grams protein

Worse:
3 Musketeers
260 calories, 8 grams fat, 5 grams saturated fat, 40 grams sugar

Better:
Peanut Butter M&M’s
250 calories, 13 grams fat, 5 grams saturated fat, 2 grams fiber

• Pay attention to what you put on your plate – think portion control; remember: pizza and ice cream are not a well-balanced diet.
• Concentrate less on calories and more on getting the recommended nutrients – eat a wide variety of food including fruits, vegetables, grains and lean proteins.
• Stay hydrated – sometimes it is easy to confuse hunger with thirst, drink water throughout the day.

When it comes to the dorm room…

• Stock up on healthy snacks – snag an apple or orange from the dining hall to satisfy hunger between meals.
• Resist late night pizza cravings – contrary to popular belief, college students do not live on pizza.
• Stay hydrated (yes, it is that important to repeat twice) – drink water; avoid sugary drinks, which can add up to extra pounds.

When it comes to exercise…

• Go outside – grab some friends or make some new friends for a pick up game.
• Enjoy the fitness center on campus – with cardiovascular and weight training machines to free weights and group fitness classes, you will not get bored!
• Sign up for intramurals – this is a great way to meet new people, try out a new sport and have fun; no experience needed.

When it comes to college (in general)…

• Get involved – student organizations need student members to run; getting involved looks good on a resume and acts as a substitute for an inactive lifestyle.
• Avoid unhealthy habits – smoking and drinking can interfere with bone health, among other health problems.
• Get enough sleep – keep a regular sleep schedule and avoid excess napping.

Ladies:
Health services offer a well women’s examination. This exam, for women, includes a Pap smear, breast exam and pelvic exam. These may be performed together, or separately.

Gentlemen:
Health services offer testicular examinations. This exam, for men, is typically done as part of athletic physicals for males; however, it may be performed separately.

Want to know more?

Contact health services at 717-872-3250 to schedule an appointment or visit the health services website, http://www.millersville.edu/healthservices/index.php. While on the health services website, find instructions on how to perform a self breast exam (Self Breast Exam Instructions), instructions on how to perform a self testicular exam (Testicular Self Exam Instructions), as well as information on Pap smears (Pap Test Information) and other health topics.

These and other similar slogans embellish a wide variety of apparel, from pink T-shirts to colorful rubber bracelets, with one purpose in mind – awareness.  October is National Breast Cancer Awareness Month.

According to the American Cancer Society, the chance of a woman having invasive breast cancer some time during her life is a little less than one in eight. Early detection and better treatment are two likely reasons why breast cancer death rates have been going down.

Everyone knows someone whose life has been affected by breast cancer. It is never too late; awareness is the first place to start. Talk to your personal practitioner or contact Millersville University’s Health Services Office at 717-872-3250 to schedule a breast exam or visit health services website for instructions on how to perform a self breast exam. Link: Self Breast Exam Instructions (PDF).

Of women’s cancers, ovarian cancer is one of the most deadly. Ovarian cancer forms in tissues of the ovary. Each year in the United States, more than 21,000 women are diagnosed with this type of cancer, according to the Ovarian Cancer National Alliance.

Mammograms help detect breast cancer, Pap smear tests help detect cervical cancer; unfortunately, no screening test exists that can test all women for ovarian cancer. A blood test, transvaginal ultrasound or pelvic exam may be administered by a doctor for women with a strong family history, who are genetically predisposed or experiencing ovarian cancer symptoms.

Don’t be silent; talk to your personal practitioner or contact Millersville University’s Health Services Office at 717-872-3250. Pelvic exams can be administered at health services solely or together with a Pap test and breast exam, as part of the well women’s exam.

For more information on the services provided by health services, visit http://www.millersville.edu/healthservices/. To learn more about ovarian cancer, visit http://www.ovariancancer.org/.