May 2014 Health Bulletins

Ask The Doc
Ask The Counselor
Ask The Sexual Health Educator
Ask The Trainer
Your Body on Exercise
Stretching for Better Sleep
Health and Wellness Events

	Ask the Doc Dr. Davis Smith is an internist practicing in Connecticut and at Trinity College in Hartford. He specializes in the care of adolescents and GLBTQ patients.

Q: Why does my arm bruise around where I get blood drawn?

-Brian, The Ohio State University

A: Brian,
I can’t know for sure without getting more history and examining you, but here are some thoughts:

When blood is drawn, the vein is being punctured. The needle is shaped in such a way as to minimize the risk of oozing. There are standard practices that inform the diameter and length of the needle used and the angle at which it’s inserted.

Once the needle is withdrawn, the elasticity of the vein’s wall helps close it. The sealing process is completed by platelets, small sub-units in blood that are present specifically to help heal and prevent blood loss from vessels.

If bruising occurs, any of the following may have taken place:

Your phlebotomist (the person drawing blood) may have used an unnecessarily large diameter of needle, yielding a puncture that is slower to heal.
He or she may have used too long a needle, causing it to pass all the way through the vein.
The needle may not have been inserted at an optimal angle.

You may need to apply more pressure on the bandage, for a longer period, to promote clotting. I usually fold a square of two-inch gauze and put that over the blood-draw site, topped with an adhesive bandage. I advise patients to keep it there for at least 15 minutes. The site shouldn’t be rubbed or massaged.

So, Brian, what you do about the bruising depends on how big an issue it is for you. If you always have your blood drawn by the same person, the solution may be to ask for someone else and see if that helps.

On the other hand, if you always bruise, irrespective of the phlebotomist—and especially if you bruise easily in general and/or have noticed that it takes you longer than average to control bleeding after a cut or injury—I’d recommend that you be evaluated by a clinician. You may have a condition in which your blood doesn’t clot as well or as quickly as other people. These are called platelet disorders.

More information.

	Ask the Counselor Peter Welch, M.A., is a wellness educator and counselor at the University of New Hampshire.

Q: How do I know if I'm in an unhealthy friendship?

-Emily, Rollins College

A: Emily,
It might be helpful to ask, “What is a healthy friendship?” to find the answer to your question. I believe that meaningful friendships include the following elements:

Open communication
Friends are honest with each other in their communication. In a healthy friendship, you know where you stand with your friend, and you’re both able to comfortably express your thoughts and feelings—including when you might disagree.
Trust
Friends are able to be themselves with each other, and trust that anything shared will be kept private. Inherent in trust is the ability and willingness to take risks and be vulnerable with each other.
Balance
Friends each feel valued and understood. There’s a sense of give and take between you. You enjoy time together and also appreciate the time you spend apart. You respect each other’s boundaries, and see the value in also developing other friendships.
Nourishment
Friends find special ways to honor and nurture their friendship. You also encourage each other to challenge yourselves to grow as individuals, and celebrate new milestones and accomplishments in each other’s lives with enthusiasm and grace.

Healthy friendships have the potential to bring all kinds of good into your life, such as enhancing your sense of belonging, connection, and purpose. Having healthy friendships may also help reduce stress, reinforce your coping skills, and increase your overall happiness and self-worth.

Of course, no friendship is perfect, and there may be times when a healthy dose of forgiveness may be needed as a relationship goes through challenges and growth. If one is causing you a lot of stress or making you feel badly about yourself, it may be time to evaluate its importance in your life. Sometimes friendships end, and that’s okay.

“A friend is someone who knows the song in your heart, and can sing it back to you when you have forgotten the words.” —Bernard Meltzer, radio host

	Ask the Sexual Health Educator Joleen M. Nevers, MAEd., CHES, AASECT, is a certified sexuality educator and the health education coordinator at the University of Connecticut.

Q: Where can I go to ask questions as a Christian who’s getting married soon?

-Kayla, Seattle Pacific University

A: Kayla,
There are many options for advice and support. It’s great that you want to gather information as you prepare for your commitment. Depending on where and with whom you feel most comfortable, here are some ideas:

Religious Organizations
Your church’s leaders may offer sessions to talk about your relationship—either alone or with your fiancé—and some faiths offer retreats and classes for people getting married. While they vary, some of the topics often covered include: communication skills, planning for a family, support from the organization, negotiation skills, and conversations about finances and spending. Some people develop an ongoing support network with the other participants.

Your church may also offer classes or consultations with married members of your community who can offer support and mentorship.

Family Members and Friends
Another resource could be your parents, grandparents, other relatives, or friends who’ve been married for a while. Most people have similar questions when it comes to all of the different aspects of a relationship: emotional, spiritual, practical, and physical. Speaking with people you trust can allow you to benefit from their wisdom.

Professional Resources
Your doctor or health care provider is a good source for information about physical health and family planning. You could also reach out to a sexual health educator or a marriage and family therapist to discuss questions or concerns prior to getting married. If you’re not familiar with these resources in your community, you can use the links below.

No matter whom you reach out to, it’s important to find a resource you respect and trust, and who will listen to your questions with sensitivity and keep your conversations confidential.

The American Association of Sexuality Educators, Counselors and Therapists (AASECT)

The American Association for Marriage and Family Therapy (AAMFT)

	Ask the Trainer Frankie Romeo is a certified personal trainer, small group training coach, and student at Virginia Polytechnic Institute and State University.

Q: What are the benefits of working with a personal trainer?

-Julie, University of Mount Union

A: Julie,
It can be intimidating to decide whether or not to begin working with a personal trainer. But their services offer countless benefits, three of which are essential to achieving your fitness goals:

Motivation. Trainers will inspire you to tackle new obstacles and challenge yourself. When you feel tired, uncomfortable, or intimidated, they’ll be supportive and show you how to move forward despite frustration.
Accountability. Adhering to an exercise program requires discipline and dedication. Personal trainers are persistent in making sure you remain committed to achieving your fitness goals. What’s important to you becomes important to them.
Expertise. There are many misconceptions and misleading practices when it comes to physical activity. Working with a certified professional is a wonderful opportunity.

Personal trainers can also administer fitness assessments to measure body composition and performance, and they know how to design and implement programs to meet your individual needs. Furthermore, they understand movement techniques for safe and effective exercise.

Working with a personal trainer can help you on your path to success. Remember, the hardest part is getting started!

More about the benefits of working with personal trainers.

Your Body on Exercise

By Anna-Marie Jaeschke

Here are five reasons your body loves physical activity—whether dancing, swimming, playing a sport, walking, biking, or visiting the gym:

Regular exercise can act as a cognitive enhancer, promoting creativity.
The National Institutes of Health report that simply moving contributes to a faster metabolism and longer life expectancy, regardless of weight.
Moderate to vigorous exercise supports muscle, bone, and ligament strength.
Strength training helps prevent lower back and neck pain.
Exercise releases endorphins, hormones that increase positive feelings and reduce stress.

Stretching for Better Sleep

By Anna-Marie Jaeschke

Stretching is an easy way to unwind from the day and get your body and mind in the mood for sleep. Here are four stretches to help you relax:

Forward Bend: Elongates the back, neck, and hamstring muscles, while increasing blood flow.
Cat Stretch: Releases back strain and massages the digestive organs.
Child’s Pose: Opens the hips, stretches the arms, and calms the nervous system.
Butterfly Pose: Stretches the thighs, knees, and hips. Bending forward releases lower-back tension.