January 2015 Health Bulletins

	Ask the Doc Dr. Pierre-Paul Tellier is Associate Professor of Family Medicine and Director of Student Health Services at McGill University in Quebec.

“What is a physical exam and how often are we supposed to have one?”
— Name and university withheld

This is somewhat confusing, and you’re not the only one to wonder. In brief, a physical exam is an assessment of your state of health.

How often should you have a physical exam?
It’s variable.

• If you are young and have no identified risk factors, every couple of years is probably enough.
• If you have medical problems, you might need a physical exam more than once a year.
• If you have a regular family doctor who sees you once or twice a year for minor ailments, you might not need to make an appointment for a check-up. In this situation, your “physical” becomes a dynamic, on-going process.
• If you have not seen a doctor in a year or more, I recommend that you make an appointment for a physical. Afterwards, discuss when you should be seen next.

What does a physical exam consist of?
1. Taking your medical history
The doctor will ask you about:

• Any specific health concerns
• Your medical history
• Your family’s medical history
• Your social history (i.e., aspects of your personal life that could affect your health)
• Your emotional health
• Habits that affect your health, e.g., cigarette and alcohol use
• Allergies
• Medications you may be taking
• Any other concerns

2. The physical examination
This process includes:

• Taking your vital signs: your blood pressure, pulse, and respiratory (breathing) rate, and your height and weight.
• A head-to-toes examination looking at, listening to, and palpating parts of your body.

3. Recommendations

Your doctor will discuss their impressions of the state of your health, including recommendations and guidance about healthy behaviours and approaches. If you need tests for a possible or actual health condition, the doctor will take into account your age, sex, and any risk factors.

	Ask the Trainer Frankie Romeo is a certified personal trainer, small group training coach, and graduate student at Lipscomb University in Nashville, Tennessee

“How does a completely out-of-shape person begin to exercise regularly?”
— Kylie L.*, Arkansas Tech University, Russellville
* Name changed for privacy

This is a common question. Many people who consider themselves out of shape have a difficult time getting started with exercise and sticking to it. The first step is the hardest, whether that’s going to the gym or meeting with a personal trainer. From there, making a regular commitment becomes another challenge.

Your new workout program
Some people follow workout programs, while others exercise impromptu (without planning). I suggest following a credible, beginner-level workout program that includes both aerobic exercise and full-body resistance training.

From machines to free weights
If possible, start by using machines (elliptical, chest press, etc.) and performing body-weight exercises the first few weeks. Later, progress to free weights (dumbbells, barbell, etc.), which can require more experience, depending on the exercise. For an effective and efficient workout in the gym, don’t underestimate the importance of planning your routine.

Tell your friends
Make sure to share this new journey with your friends and family. Having their support will motivate you. Someone might even become your exercise partner, which is great for accountability and encouragement. Remember, though, that time in the gym isn’t social hour. You can save conversations for nice walks in the park!

Invest in yourself
Lastly, treat exercise as an investment in yourself. Buying gym clothes, sneakers, and possibly putting money toward personal training services, yoga classes, or other fitness costs can help you stay committed. Trading time in front of the TV or elsewhere for exercise is an investment as well. Each workout is one more step on the path to a stronger, healthier you.

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

“My boyfriend and I laugh a lot and have so many special moments. I used to feel like he is the right person for me. But last week he confessed to me that he is bisexual, and after that I feel totally confused. He said a lot of people misinterpret being bisexual as being promiscuous. What’s going to happen if he needs or wants to have sex with another male?”
— Natasha T.,* Monterey Peninsula College, California
* Name changed for privacy

I can appreciate that this might have felt shocking and possibly jarring to hear, and I hope I can help clarify things.

Myths about bisexuality
As your boyfriend stated, there are a lot of misunderstandings around bisexuality. For example:

• It’s not true that bisexuality means being promiscuous or more likely to cheat.
• It’s not true that bisexual people are attracted to everyone.
• It’s not true that bisexual people are confused.

Sexual identity doesn’t cause cheating
A bisexual partner who is in a committed relationship is not necessarily interested in anyone else at the same time—no more so than a heterosexual, gay, or lesbian partner might be.

You’re concerned about competing with another male for your boyfriend’s attention or affection. Again, compare your relationship to a heterosexual, gay, or lesbian one. Your bisexual boyfriend is no more likely to want to have sex with a man than a heterosexual boyfriend would be to want to have sex with another woman. (Of course, this can happen. But sexual identity doesn’t cause cheating.)

Talk it out
Since your boyfriend was comfortable enough to disclose this to you, it might be helpful to discuss your concerns with him. This would give you both the opportunity to discuss expectations for your relationship and for you to learn more about what being bisexual means to him.

For more information on bisexuality, check out these resources:

• Bisexuality: Definitions and resources: Queen’s University
• Understanding bisexuality on its own terms: Sexualityandu.ca
• So what is it like to be bisexual: PFLAG Canada
• What does it mean to be bisexual: The Avenue Community Centre

	Ask the Professor Amy Baldwin, MA, is the director of university studies at the University of Central Arkansas.

“How can I better structure my essay? How do essay types differ?”
— Alison H.*, Queen’s University, Kingston, Ontario
* Name changed for privacy

Professors love essays, don’t they? They seem to assign them for every class, and each professor has different expectations regarding length, purpose, format, and sources. They even differ on how they grade them. Wouldn’t it be great if professors would all get on the same page (pun intended)?

The four main types of academic essays (this list is not exhaustive):

• Summary: If your professor asks you to restate, retell, or put into your own words someone else’s information, then you are most likely providing a summary. These are rare in essay-land, but they can occur in any course in which your professor wants to see if you have understood the major points of an assigned reading, lecture, or other content.
• Analysis: This is a common type of essay. An analysis means a “breaking apart of a whole to examine the parts.” Any time you are asked to examine parts of a whole—lines of a poem, for example, or methods of aerobic exercise—you are writing an analysis.
• Evaluation: Some of your courses may ask you to assess or critique your study subject. If you were evaluating Pierre Trudeau as Prime Minister, you would describe his strengths and weaknesses as a leader.
• Synthesis: Any time you use two more sources in an essay, you have written a synthesis. You may use summary, analysis, and evaluation as part of your synthesis as well, and this type of essay usually requires the inclusion of multiple sources (read: research). Many classes, especially upper-level courses, require this type of essay.

How to structure an essay
Your structure depends on the type of essay it is. Nevertheless, a common structure looks like this:

• Introduction: This announces the topic of the essay and ends with a thesis statement that tells your reader what you are going to be discussing (or arguing) in the next paragraphs.
• Body paragraphs: These provide the reader with an understanding of each main point you are making and keep the reader on one point per paragraph.
• Conclusion: This wraps up your major points and provides the reader with an ending, a thought to take with them.

Thank goodness you didn’t ask about how professors grade essays. That is still a mystery to me.

The hazards of mixing with Molly

By Brandy Reeves

The drug “Molly” has been around for years. Maybe not in the same pure form, though. These days, Molly is usually mixed with other substances, and that’s what ramps up the risk.

Who or what is Molly?
Molly (short for molecular) is a psycho-stimulant. It’s a powder or capsule form of MDMA, the same chemical that’s in Ecstasy. Molly increases activity in three of the brain’s neurotransmitters—serotonin, dopamine, and norepinephrine—triggering heightened emotional, sexual, and trusting feelings, and sensory distortions.

When Molly gets miserable
After that surge of feel-good chemicals, the brain can run into problems. For users, this can mean confusion, depression, sleep difficulties, drug cravings, and anxiety. These other side effects are not so cute on the dance floor:

• Involuntary teeth clenching
• Nausea
• Blurred vision
• Increased heart rate
• Chills or sweating

Molly mixes with the wrong crowd
It’s rare to find pure Molly these days. It tends to be mixed with other substances, including methamphetamine, caffeine, heroin, ketamine (the anesthetic), or cocaine. Combining these can increase the risk of side effects, and could lead to other problems, such as overdose.

For more on Molly

What is plagiarism, and who did I copy this from?

By Brandy Reeves

Ever read something and thought, “That’s brilliant! I’ll use that in my paper!” No harm, no foul, right? Wrong. Copy someone else’s work, and you’ve broken a major rule in writing—and it could earn you a failing mark on that paper (or worse, expulsion from school).

What exactly is plagiarism?
Plagiarism is using someone else’s words or ideas without citing your source. It can also mean using someone else’s words or ideas as if they were your own. Even if you didn’t intend to plagiarize, it’s still a big deal and could have major consequences. (Check with your school on the rules about plagiarism.)

Is this plagiarism?
It’s probably plagiarism if:

• You took, paid for, or copied someone else’s paper/work.
• You paid someone to write your paper for you.
• You used sections of someone else’s work without quoting or citing it as a reference. (This includes information from the internet.)

It isn’t always so cut-and-dry. Plagiarism can also include building on someone else’s ideas, or not paraphrasing appropriately—in other words, using too many words or phrases that are close to those in the original without citing the source.

How to avoid being a plagiarist

• Cite your sources.
• Learn how to paraphrase: Say in your own words what someone else has said. Changing a few words in the sentence does not make it your own. And even if you have paraphrased, you must still cite the source.
• If your school offers it, use the writing centre. The trained staff can help you cite your sources correctly.
• Use reliable sources online for help with citing papers (try the Purdue Online Writing Lab), as well as checking your paper for plagiarism.

An attitude for gratitude

Did you know that you can be thankful on days other than Thanksgiving? Try January 11: International Thank You Day.

Research has shown that expressing gratitude can have a positive effect on your wellbeing, though a few recent studies have found no such link. Even if the research is divided, taking the time to thank the people you cherish most is a worthy endeavor.

Consider saying “thank you” to your favourite professors for their academic inspiration, your parents for your stellar personality and striking good looks, and your cat for ensuring your shoelaces never go un-chewed.

Not sure how to express your gratitude?

• Make a homemade thank you card or letter. You can even write one to yourself.
• Say it out loud and in person. Emotions are better expressed face-to-face.
• Create a gratitude journal to track all the good stuff.
• Practice mindfulness. Pay attention to the things you’re grateful for.

Source: In praise of gratitude. (2011, November). Harvard Mental Health Letter.