Combustible tobacco, like cigarettes, is not as frequently used by young adults—but rates of vaping have increased significantly among this population. At UW-Madison, almost 1 in 3 undergraduate students and 1 in 7 graduate and professional students have used tobacco or nicotine delivery products at least once—with most of this use being vaping or oral nicotine (NCHA Survey 2021). 

This month, as part of No Nicotine November, UHS invites students to reflect on their relationship with nicotine and explore resources on and off campus that can help them quit. 

What is No Nicotine November?

No Nicotine November is an opportunity to take the first step toward healthier habits. The theme of this month is “A no to nicotine is a yes to yourself,” which encourages students to consider what they may gain in both the short and long term if they discontinue nicotine use, including better sleep, less anxiety, more focus—and much more. 

Nicotine is a highly addictive stimulant substance, even with only occasional use. While a student may think that they are not dependent on nicotine, often they find it difficult to stop when they want to. Many students believe that vaping and other non-combustible nicotine products are less dangerous than smoking. In reality, nicotine significantly changes a person’s brain chemistry, which can affect a person’s cognition and mental health. These effects are especially profound in young people whose brains are still developing. 

“Most students on campus who vape or use tobacco do not consider themselves regular users,” says Dr. Jenny Damask, assistant director for high-risk drinking prevention at University Health Services. Dr. Damask notes that students often justify their use by saying that they do not use nicotine products every day and only smoke or vape at parties or with friends. “The concept of ‘quitting’ doesn’t feel the same to them—but that doesn’t mean they can’t benefit from stopping use of nicotine or tobacco products.” 

No Nicotine November encourages students to take this month off from nicotine use while reflecting on when they use nicotine and why—as well as what they can gain by stopping. November is also a timely month for quitting. “I hear from a lot of students that they want to quit using nicotine products in advance of seeing family and friends during breaks away from campus—so Thanksgiving can provide a natural quit date for them,” says Dr. Damask. “Having a specific date in mind to work toward is a really successful motivator.”

Events this November

Take a chance to participate in No Nicotine November with these events on campus:

• Bascom Hill Display – November 16
  Look out for a display on Bascom Hill on Thursday, November 16—a reminder of everything you are saying yes to when you stop using nicotine.
• Quit kit distribution – throughout November
  Quit kits will be provided at tabling events at campus libraries, flu shot clinics, and Rec Well facilities throughout the month of November. These kits include non-medication quit aids, like flavored toothpicks, gum, and fidget toys, as well as information on resources on and off campus that can help you reduce or stop your nicotine use. Keep an eye on UHS’s Instagram page for updates.

Quitting support through UHS

UHS offers no-cost, confidential individual counseling for students who would like to assess their current use and discuss personal strategies for quitting nicotine, tobacco, and vape products. Quitting looks different for everyone, and UHS providers can help you make a plan that works for you. This can involve behavioral strategies, such as counseling, as well as nicotine replacement products (patches, lozenges, gum), and/or medication assistance.

Students can get started by calling UHS at 608-265-5600 to schedule an appointment.

Other quitting resources 

Support for stopping nicotine use is also available by phone or text:

• Wisconsin Tobacco Quit Line: UW Madison’s Center for Tobacco Research and Intervention (CTRI) provides this free service to help people quit smoking, vaping, or other tobacco use. Call 800-QUIT-NOW.
• This is Quitting Text Line: This free and anonymous text messaging program from Truth Initiative is designed to help young people quit vaping. Text DITCHVAPE to 88709.

For additional information about resources available on and off campus, visit UHS’s Quitting Nicotine webpage.

Create a sleep schedule
Most college students need seven to nine hours of sleep each night, but about 70 percent of students don’t get that much. A great way to ensure you’ll have enough energy during busy days of classes and extracurriculars is to create a sleep schedule. Start with when you need to get up the next morning and count back at least seven hours to plan your bedtime and when you’ll stop activities that interfere with sleep quality (stop having caffeine about eight hours before bed) and studying or using electronic devices (about one hour before bed). 

Support your nutrition
Your eating patterns may change, too. UHS dietitians have a few tips for students as they learn to navigate nutrition in college. 

• Make eating a priority in your schedule. If your brain is hungry, you won’t be able to perform your best academically. 
• Eat with friends and explore different dining locations, so you can see which spaces are most comfortable. Choose at least three food types at meals: something high in protein, a fruit and/or vegetable, and starch or grains.  
• If portions seem small or you’re still hungry, go back for more! UW Housings Dining & Culinary Services has an all-you-can-eat model, so returning for second helpings is expected. Our dietitians also recommend snacks like dried fruit, nuts, pretzels, and granola or protein bars to have in your backpack or dorm room.

Set boundaries with roommates
Prepare to have open, respectful conversations with roommates about boundaries and rules in your dorm. Try to anticipate topics that could cause tension and bring them up early, like bed times, cleaning rules, and what activities you both are comfortable with taking place in you shared space.

Choose a contraceptive method that’s best for you
If you plan to be sexually active, be sure to think about your access to contraception. UHS offers free condoms, no-cost telehealth contraception appointments, and other forms of birth control, including IUD implants, for a fee. Check out the different contraception options available at UHS here. Spend some time considering which contraceptive method you’re most comfortable with, whether it’s a hormone-based, every day option like the pill or a nonhormonal, long-term method like an IUD. Not sure what’s best for you? Schedule a telehealth contraception appointment in MyUHS and talk to a provider. 

Safe drinking practices and knowing your limits
If you choose to drink, staying within the ‘social zone’ can help you and those around you stay safe and healthy. The social zone means you are physically and mentally present with your surroundings. Tips to stay in the social zone:

• Eat before and while you’re out 
• Pace yourself and drink plenty of water. 
• Don’t combining medications (prescribed or not prescribed) with alcohol 
• Avoid mixing stimulants, such as caffeine and Adderall, with alcohol 

Manage your time
Staying organized in college may require creating new habits. Explore time management styles so you aren’t overwhelmed during the first few weeks of classes. Consider making a calendar with the days, times, locations, and important assignments of all your classes. Find a note taking method and organization system for course material that works for you, like making folders for each class in Google Drive or Microsoft 360. 

Promote healthy relationships
One of the best parts of college is meeting new people and creating new relationships. In romantic and platonic relationships, it’s important to prioritize consent. Remember to check-in regularly in case your partner or friend feels uncomfortable voicing their needs. Watch out for unhealthy or abusive patterns in your relationships like a lack of communication, blame shifting, denying hurtful behavior, or isolation. UHS’ Survivor Services is available to you at no cost if you or a friend has experienced sexual assault, stalking, or dating violence and needs support. 

Be your own health advocate
You’re in charge of your own health. Talk with your parents or guardians about important health information like insurance, medications, and your health history. When you get to campus, familiarize yourself with where UHS is located and learn how to make your own appointments in MyUHS and understand when to stay home and when to seek care from a provider. 

Remember, college is a marathon, not a sprint. Try not to overwhelm yourself by joining every club, going to every party, and taking every class. You have plenty of time to explore and make memories. During your first few weeks, remember to prioritize your health as you make this exciting life transition.   

Orthorexia – or an obsession with clean eating to the extent of avoiding specific foods or food groups – is not formally recognized in the Diagnostic and Statistical Manual (DSM) as an eating disorder, but is gaining awareness in clinical settings. Orthorexia can be associated with other eating disorders, like anorexia, and with mental health disorders, like obsessive-compulsive disorder (OCD). Signs of orthorexia as described by the National Eating Disorder Association include:  

• • Compulsive checking of ingredient lists or nutritional labels
  • Cutting out an increasing number of food groups, such as all sugar, all carbs, or all animal products 
  • An inability to eat anything but a narrow group of foods that are deemed ‘healthy’ 
  • Showing high levels of distress or worry when ‘healthy’ foods aren’t available 
  • Obsessive following of ‘clean eating’ accounts on social media 

Anyone can experience disordered eating – around one in three individuals with an eating disorder are male, and those numbers are even higher for athletes. Individuals who do not have body image concerns can develop orthorexia.  

So, what can you do to keep diet culture and restrictive eating from impacting your goals this New Year’s? First, it’s important to move past the mindset of foods being ‘good’ or ‘bad.’ Instead of cutting out ‘bad’ foods, our dietitians recommend taking an intuitive eating approach, listening to hunger cues from your body, and reflecting on how you feel after you eat certain foods. 

“Building peace with our bodies allows us to build peace in our relationship with food,” says UHS dietitian Courtney Blomme. “Listening to your body instead of the messages about ‘good’ and ‘bad’ foods is a difficult change, but it is a crucial component in improving your relationship with food and your body.” 

It’s also important to remember that food serves other purposes than just fueling our bodies. We use food as a way to connect with others – not eating that slice of cake at your friend’s birthday party because you’re worried it’s a ‘bad’ food, for example, may take away from your enjoyment of the moment. 

Second, try cleaning out your social media. Take stock of the accounts you follow, and remove any that promote unrealistic lifestyles or unreasonable standards. Make social media work for you and your goals by following accounts that challenge diet culture and promote holistic wellbeing content (we like @dietitiananna, @your.latina.nutritionist, @find.food.freedom, and, of course, @uhsmadison).

Third, create boundaries for what you’re comfortable talking about. Maybe you decide that you won’t engage in conversation about dieting this year, or you’ll confront individuals in your life who make comments about your body. Even having a phrase in your back pocket like “I’m working on my relationship with food and am not comfortable talking about this. Can we change the subject?” is a great way to name the issue and diffuse tricky conversations.  

This New Year’s, reach your goals in a way that supports your wellbeing. UHS is here to help – schedule an appointment with one of our registered dietitians, attend an eating concerns support group, or check out Rec Well’s Intuitive Eating Workshop on Feb 22. 

For more information on making resolutions that support your overall wellbeing, head to Rec Well’s website and check out their blog post on exercising in ways that support your wellbeing. 

Think of it like this: Nutrition is just one spoke that’s coming out of the hub, along with sleep and exercise, which may seem unrelated to nutrition, but are connected. Then, you can think of wellness as the hub. “Stress and eating right and moving your body, making time for sleep – all of those things are equally important,” Bosscher says. And while it can be hard to be an A+ student in all areas of wellness, working to improve just one will naturally aid the others.

If you’re looking to continue this semester strong, or start new wellness goals, UHS providers have tips for you.

Sleep

Within a busy schedule, sleep is often the first task to go. Wellness provider Tamar Kelson says students slowly start stripping away an hour or two of sleep, until it’s unhealthy. But Kelson says getting a good night’s sleep is necessary to a good memory, and therefore good grades. “Try to be consistent about it,” she says. “People do better if they go to bed roughly at the same time and get up roughly at the same time.”

If you feel there’s room for improvement, check your current patterns of sleep, and see what you’d like to change. Getting a traditional eight hours of sleep is good, but following your natural sleep cycle is even better. That means you want to aim for six, seven-and-a-half or nine hours of sleep a night. Learn more in our video:

https://www.facebook.com/UHSMadison/videos/314687079248161/?t=0

Exercise

Like sleep, exercise is easy to push off. In a student’s busy schedule, there isn’t always time to go to a recreation facility, in which case you should try to incorporate exercise into your daily schedule.

“Even when it feels like you can’t go to the Nat for a 45-minute workout, you may be able to add 10 extra minutes of walking in a day or walking fast for a block,” Kelson says. For example, instead of taking the elevator, take the stairs. Or walk to class instead of taking the bus. Even walking up Bascom Hill once a day is a small workout. “There are simple ways you can add exercise to your everyday life.”

Diet

The best dieting plan is no diet at all, says Bosscher. Restricting your food intake and cutting out major food groups isn’t healthy, especially because you might end up binging later. “Let go of any weight goal that you may have. That can knock you off your path of setting realistic goals.” Bosscher doesn’t recommend focusing on your BMI because “it’s not an equation that takes into account muscle mass or genetics.”

One way to make changes to your diet is by adding vegetables to the foods you already eat. So, if you choose to eat mac n’ cheese, add peas. Or if you buy a frozen pizza, add a small amount of vegetables. “It’s not this huge swap of a French fry for stick of celery.”

Restriction is not the key, and you should be eating every three to five hours or when you feel hungry. “Try to pause and listen to what your body is saying,” Bosscher says. If that means you’re eating six small meals a day instead of three regular meals, that’s okay.

Be patient with yourself as you’re experimenting. Not everything will happen perfectly, and it’s okay to make mistakes. If you do find yourself feeling unsatisfied after a meal, try adding a protein, fat, sugar, or carbohydrate (whichever you were lacking). “Don’t just sit down and only eat vegetables,” Bosscher says. In fact, adding foods like proteins or fats can improve your blood sugar.

Signs of restriction or fear of adding higher-calorie food groups could be the result of an eating disorder. Bosscher says eating disorders are common in college-aged students, and there’s no shame in asking for help. UHS offers services for students who would like to talk about their eating habits.

At the end of the day…

You can’t literally control your weight, but you can control your behavior. Set S.M.A.R.T. goals, which stands for Specific, Measurable, Achievable, Relevant, and Time-bound. For example, instead of saying, “I’m going to eat more fruit,” try a goal such as, “I’m going to add one serving of fruit to my breakfasts, five days a week.”

Creating habits can take up to 21 days, so be patient. “Perfectionism is a problem for a lot of people [and] it teaches us all or none thinking,” Kelson says. Making mistakes becomes an opportunity to learn and reflect on how you can do better. “It’s always okay to start over again.”

If you’re interested in talking with a UHS provider on how to improve wellness and nutritional goals, set up an Access Appointment at your MyUHS, or call UHS at 608-265-5600.

Written by Emilie Burditt, UHS Communications Assistant

1. Spending all your time inside, like at the library, away from natural light can affect your energy levels during the day and make your brain think it is time to sleep. Let your brain know what time of day it is. Try to take your study breaks outside in sunlight. Let as much light into your home/work-space as possible. Keep curtains and blinds open during the day, and try to move your desk closer to the window.
2. Bright lights at night—especially from hours spent in front of the TV or computer screen—can suppress your body’s production of melatonin and make it harder to sleep. Avoid electronics – laptops, tablets, smart phones, etc. – before going to bed.
3. Set an alarm clock – but as a bedtime reminder. Setting a time to go to bed will make it less likely that you’ll need an alarm in the morning. If you need an alarm clock to wake up feeling rested, you’re not sleeping enough.
4. If you use a morning alarm, set it in accordance with your sleep cycles. We all sleep for roughly 90 minute sleep cycles, and waking up in the middle of a cycle will reduce the quality of your sleep. Watch this video to learn more.
5. Postpone worrying and brainstorming. Try keeping a diary or to-do lists. If you jot notes down before you go to sleep, you’ll be less likely to stay awake worrying or stressing. If you wake during the night feeling anxious about something, make a brief note of it solve it tomorrow. Similarly, if a great idea is keeping you awake, make a note of it and fall back to sleep knowing you’ll be much more productive and creative after a good night’s rest.
6. Be smart about napping. Taking a nap can be a great way to recharge if you’re sleep-deprived, but it can make insomnia worse. If insomnia is a problem for you, consider eliminating napping. If you need a nap, do it in the early afternoon, and stick to a twenty to thirty minutes power nap.
7. The temperature of your bedroom also affects sleep. Keep your room cool. Most people sleep best in a slightly cool room with adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep.
8. Stay away from big meals at night. Avoid heavy, rich foods within two hours of bed. They take a lot of work for you to digest and may keep you awake. Also be cautious when it comes to spicy or acidic foods in the evening, as they can cause stomach trouble and heartburn. Similarly, drinking too many liquids may result in frequent bathroom trips throughout the night. Caffeinated drinks, which act as diuretics, make things worse.
9. If you need help relaxing, try aromatherapy. The smell of lavender, sandalwood, rosemary and chamomile have a calming effect. Try a lotion, soap or even tea that have these smells.

Good luck on finals Badgers. And remember to Study Strong!

Skip the all-nighters

If you’re already planning to stock up on coffee and energy drinks in anticipation for a couple all-nighters, know that there are much better recipes for success than caffeine, sugar, and marathon study sessions. Overloading your noggin, forgetting to take breaks, and tiring yourself out will actually compromise qualities like concentration and alertness needed to perform well on an exam. Being deprived of rest can even weaken your immune system, and we know the last thing you want is to bring down a semester’s worth of hard work because you’re too sick to sit an exam.

With this in mind, instead of being that person whose idea of a slumber party means cramming at College Library, remember that a healthy balance of effective studying and sufficient sleep is the way to go. Aim to get enough sleep because it provides clarity, restores energy, and helps you perform tasks better with a good mood throughout the day. Sleep also happens to strengthen the neural connections that form your memory, helping you recall new information better.

Study breaks

Believe it or not, this isn’t an impossible feat to achieve!  Don’t leave important studying to the last minute because let’s face it – cramming ≠ concentration. If during any of your study sessions you feel as though you’ve hit a brick wall and can’t seem to focus, there are several quick-fixes you can do to rejuvenate yourself.

Set an alarm to wake you from a refreshing 10-20-minute power nap, or take an effective study break! There are plenty of things you could do, from five-minute dance breaks or yoga in the living room, to playing your favorite power-up anthem and using the duration of that song to organize your work space. Additionally, you may find that closing your books, switching your phone off, and finding a quiet space to just breathe and collect yourself can do wonders.

However you plan to tackle finals week, strategize smartly and fit in time to save some shut eye. If you have a favorite go-to study break strategy, inspire some of your fellow Badgers by tweeting @UHSMadison with #studystrong to share your ideas. Good luck!

The study found that students who volunteered up to 10 hours each week were less likely to feel depressed than students who did not volunteer. The same study found that students who were employed for any amount of time were equally as likely to report depression as students who did not work, although employment did affect students feeling generally overwhelmed.

Badger Volunteers Director Stephanie Harrill runs the largest volunteer program at UW-Madison, coordinating more than 780 students volunteering across campus and the Madison area. She said her students see volunteering as an integral part of their education.

“Part of public education is giving students that civic engagement piece,” Harrill said. “I think a lot of students sign up for Badger Volunteers because they want to give a lot … but we hope they realize they’re getting a lot as well.”

The team of University of Indiana researchers behind the study could not conclude that volunteering caused a decrease in depression, but they did find strong evidence that volunteering and employment should be significant components of a students’ mental health plan.

Harrill said she’s seen students get a sense of relief from getting off campus for a few hours each week and devoting themselves to something productive that allows them to take their mind away from the pressures of college life.

“Students seem to like it because it’s like scheduling in a class … It’s something students don’t have to do, they want to do it,” Harrill said.

Alexandra Lindstrom, a Badger Volunteer, agrees. She said volunteering also gives her a way to explore careers and hobbies she wouldn’t come into contact with in academics alone.

“I find myself really immersed in whatever it is we’re doing,” Lindstrom said. “Plus it’s great to feel really appreciated when you’re helping people.”

That immersion could be key to a complete mental health plan, but volunteers have to be cautious not to overdo it. Students who participated in the study were more likely to report not getting a full night’s sleep more often if they volunteered for more than 10 hours weekly than those who did not volunteer.

Students can meet with a UHS wellness expert to talk about strategies to cope with stress and sleep more regularly by scheduling an appointment in MyUHS.

Adenoviruses usually spread from infected people to others through close personal contact—such as touching or shaking hands, sharing cups, utensils, or vape pens, and airborne viruses from coughing or sneezing, or touching objects or surfaces with adenoviruses on them and then touching your mouth, nose, or eyes.

Tips to protect yourself and others from an adenovirus infection:

• Wash hands often with soap and water
• Don’t share cups, chapstick, utensils, or vape pens
• Avoid touching eyes, nose, and mouth with unwashed hands
• Avoid close contact with people who are sick
• Stay home when sick
• Cover mouth and nose when coughing or sneezing, or cough or sneeze into your elbow

If you have symptoms and your condition worsens where you experience trouble breathing or cannot keep up with drinking fluids, see a provider immediately. If you are unsure of your condition, call UHS at 608-265-5600 (option 1) to speak to a nurse.

Check out some of our favorite summer spots and activities to find a space that works best for you in reconnecting with your well-being this summer.

UW-Madison Arboretum
 Frolic through Curtis Prairie, stay cool in the shade of Lost City Forest, or snap some Instagram-worthy photos of what’s in bloom in Longenecker Horticultural Gardens. Pro tip: go at golden hour (around 5 p.m. – 6 p.m.), find a bench under your favorite tree, and enjoy watching the sunset.

Outdoor UW Rentals
Choose from paddleboards, single and tandem kayaks, or canoes to venture onto Lake Mendota and check out the scenery. Students can rent a vessel for $12/hour and enjoy up close and personal lake views. Just make sure not to forget sunscreen, life jacket, and water!

Lake Monona Loop
Grab some friends and get pedaling! This 12.2 mile loop around Lake Monona takes recreational bikers about one hour and fifteen minutes to complete. Pack snacks and water and take a breather at a rest area along the way (we recommend Winnequah Park).

Dane County Farmers’ Market
A Madison classic: the Farmers Market is the place to go for fresh, local, and nutritional food. Taking place every Saturday from 6:15 am- 1:45 pm on The Square, this can be a great time for you to collect ingredients for new recipes or try a vegetable for the first time, like ramps.

Concerts on the Square
Pack a picnic, bring a blanket, and stake out a spot on the lawn of the Capitol for a chance to decompress with an evening of music. Weather permitting, concerts take place on Wednesdays, June 26 through July 31.

Whatever you choose to do to reconnect with your well-being, make the most of your summer in Madison; make sure not to take this bustling, beautiful city for granted.

Written by Allison Chang, UHS Marketing & Communications
Photos by Katie Piel, UHS Marketing & Communications

1. Make an oasis. After spending hours crouching over your laptop and text books, you’ll need a comfortable place to retreat to. Make your own oasis this week. A place waiting for you to cuddle up into when you need a break. Your oasis can be anywhere or anything. It can be a bench outside, a favorite blanket, a walk in a park or a Group X class at the SERF. Anything that lifts your mood. Also, try out a few deep breathing techniques this week so you have a relaxation game plan ready for when things get tough next week.
2. Feeling good. To do your best, you’ve got to feel your best. During finals week, studying is a higher priority than heading to the gym or eating three balanced meals, but if you spend the week before finals making healthy choices you can boost your energy and increase your focus for next week, and it may be easier to follow through and keep eating healthy. Plus, if you spend the week before being healthy, you will have a stock of healthy snacks to bring to the library with you.
3. Be kind to yourself. You’ll be going through a lot next week. Take some “me” time before finals and do something special. Cross a few activities from your bucket list before the semester is over. Celebrate your semester accomplishments and treat yourself to a UHS massage or do something that you’ve been wanting to do. You’ve earned it!

Other tips for finals
• Test yourself and teach others. These are great ways to commit information to memory!
• Do small amounts of work this week so you are not swamped during finals.
• Get things in order for summer this week so you can focus on school next week.
• Plan three top tasks to accomplish each day.
• Reflect on your study habits. Utilize what works best for you!
• Libraries will be packed. Brainstorm a few unique study spots.
• Skip the highlighting. It doesn’t work!

You’ve got a big week ahead of you, but you can do it! With a little planning, you will go into finals week feeling fresh and ready to take on anything. Good luck, Badgers!