Category: Health and Wellness

Stay healthy and manage stress

By , October 21, 2014 8:40 am

Library BooksIt is getting to be that time of semester when everything seems to hit at once, and the worst part is that things won’t slow down again until after finals are over!  Throw in the fact that flu season is starting, and what we have is a dangerous mix!

Try to keep a healthy balance of stress (yes, it can be motivating!) but plan now so it won’t overwhelm you.  You’re finished with mid-terms by now, but it’s not too early to start getting ready for final exams and projects.  Part of planning for your classes includes planning to keep yourself healthy–both mentally and physically.  Luckily, it’s easy to add these tips to your daily routine.

Taking care of your mental health and well-being can be difficult when school and life get really stressful.  However, there are things you can do to help:

  • If you haven’t already, review your day-to-day schedule.  You should know by now how much time you need to study for each class, so you can adjust your schedule as needed.  Don’t forget to schedule some down time to relax:  hang out with friends, go for a walk, attend a concert at the Conservatory, or visit a museum.
  • There are many apps available specifically for relaxation.  Using an app like “Breathe to Relax” can help you get rid of unnecessary tension and clear your head, allowing you to focus and get more done when studying and working on projects.
  • Visit the MindBody Connection for more ideas and tips.  If you need more focused assistance or to talk with a professional confidentially, visit the UMKC Counseling Center.

It is also important to keep yourself physically healthy.

  • Be sure you are eating right… this means try to avoid living off of junk food!  When you are up late, try to make your snacks healthy.  If you want something to crunch on, try carrots or almonds instead of chips. These will help fill you up and leave you more satisfied.
  • Also be sure you are getting enough exercise.  At the end of the semester, it is easy to go weeks without lifting anything heavier than your bookbag or have your only running be from class to class and to work.  Stop by the Swinney Recreation Center at least a few times a week–a morning workout is a great way to start the day or you can burn off tension after a stressful day.  If you can’t give up the time studying, hit the treadmill or stationary bike while you read your textbook or practice with flashcards.  A yoga class can help you get fit and relax–a winning combination!
  • Maintain your sleep schedule as much as you can.  There may be a few late nights, but try to be sure you are getting 7-8 hours of sleep every night.  This will add to productivity during the day because you won’t be as tired and groggy!  Besides, all-nighters don’t really help you retain information and can actually be more detrimental in the long run.
  • Get a flu shot sooner, rather than later; shots are offered through the Student Health and Wellness.  Cover your coughs and sneezes, wash your hands often in warm soapy water, and use sanitizer to stop the sread of germs.  If you do happen to get sick, don’t try to power through it.  Know your limits, and know when you just need to spend some quality time in bed resting.


Flu shot clinics cancelled

By , October 14, 2014 3:40 pm

Flu Clinic Flyer 2014 - updateDue to an extreme delay in the delivery of flu vaccines, upcoming Student Health & Wellness Flu Shot Clinics have been cancelled.

We anticipate receiving the vaccines and will host the remaining flu shot clinics as follows:

– Wednesday, October 22nd, ASSC Pierson Auditorium 9am-12pm

– Tuesday, October 28th, Law School Viewing Gallery Courtroom 11am-2pm

Additional clinics will be scheduled as vaccines are delivered.

Call Student Health & Wellness at 816-235-6133 for updates and to make an appointment.

Fall Fling Health Fair–free health screenings and immunizations, including meningitis

By , September 16, 2014 1:32 pm

fall flingThe Fall Fling is an interactive health fair with the objectives of educating UMKC faculty, staff and students about physical health needs, the services that are available both on campus and in the community and empowering the UMKC family to make healthy lifestyle choices.  Make plans to stop by Pierson Auditorium between 11am and 2pm on October 1st.

Free health screenings, testing, immunizations (including Meningitis, Flu, Tdap, HPV, Hep A and Hep B), and additional resources will be available at the health fair.

One of the most important vaccinations for college students is for Meningitis. This can be a serious bacterial or viral infection that attacks the membranes covering the brain and spinal cord. Meningitis is a preventable disease that can affect college students and cause serious and even fatal consequences. The Missouri Health and Senior Services brochure is a great informational resource on Meningitis.

Punch cards will be given to all who attend. Submit your completed punch card for a chance to win one of three raffle prizes.

For additional information or questions, contact Student Health and Wellness at 816-235-5250.

Join the MO Challenge–log your miles for UMKC

By , September 9, 2014 10:34 am

MO MilesJoin the Missouri Miles Challenge and log your miles for UMKC!  Get active, stay fit, and do your part to get MO moving!  Governor Nixon has issued a challenge to all MO Colleges and Universities to log as many miles as possible during September.  So far, UMSL is leading our bracket! 

Joining is easy:  register for an account and be sure to select University of Missouri–Kansas City.  After you register an account, log in each day to report your miles (create your password at first log in).

Hashtag your journey! #100MoMiles #umkc #swinneyfit

Whether you walk, run, bike, or swim, your physical activity can be logged and credited to UMKC.  So get out there and get fit!  We are healthy Roos!


Smoke Free UMKC! Smoking Cessation Program

By , August 14, 2014 10:09 am

Remember–UMKC is now Smoke and Tobacco free! Ready to quit? make plans to join the 6-week Group Smoking Cessation program sponsored by UMKC Student Health and Wellness. Nicotine Replacement Therapy is provided FREE as part of the program. RSVP via email to by 22 August 2014. Must be present at first meeting to participate in full program.

Group Smoking Cessation


Stress Tips for the end of semester

By , April 22, 2014 8:43 am

calm[Guest post by Kathleen Ramo, Bachelor of Health Sciences student in the School of Nursing]

As the final weeks of the semester creep up on us and we start realizing the many homework assignments, quizzes, papers, and projects that are left to do we realize the deadlines are right around the corner and stress induces. One of the most important things to remember while facing a heavy load of work is to keep our stress to a minimum. I personally have a few things I like to do to reduce stress and clear my mind so I can get through my work with ease. My stress reducing techniques include:

  • Getting plenty of rest. Even though we sometimes find ourselves cramming until the wee hours of the night, studies show that a restful night’s sleep helps us perform better.
  • Take a power nap. If you find yourself dozing off while studying take a 20-30 minute nap to help recharge your batteries.
  • Go for a walk. Fresh air does more for us than we will ever know. Plus, getting some exercise helps stimulate your body.
  • Listen to music. Whenever I’m feeling overwhelmed I put in my headphones and enjoy. Sometimes music helps get your mind off of whatever you’re thinking about so whenever you take your headphones out you have a clear mind to get back into whatever work you have.
  • Take a relaxing bath.
  • Find something that makes you laugh whether it be television, a movie, or calling up a hilarious friend.
  • One of the most effective things I do to keep my stress levels low is to prepare for exams, papers, and projects in advance. If you know you have assignments due the week before finals the time to start preparing is now!
  • Lastly, reward yourself. Set up something fun to do after you’ve finished your stressful week to unwind.

I hope these ideas helped, because I know we are all starting to feel the effects of stress as the semester comes to an end. Remember, there are three weeks until finals: the time to start preparing for those big projects and papers was yesterday. Stay relaxed and good luck!

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