Health Education and Promotion: Alcohol & Drugs

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Coming To The End

Wow, it’s hard to believe that the school year is soon coming to an end.

 All of us on the Alcohol & Other drugs team have really enjoyed bringing these blogs to you and getting the opportunity to share all of this information so that YOU can be empowered to make healthy choices during your time at YorkU (and beyond)!

 This is our last blog of the school year (tear, tear) but before we go, we want to leave you with some info pertaining to alcohol and drugs that will sum up some of our important points throughout the year and help you get through that very last challenge of the school year…final exams!

 If you are scared of upcoming final exams, you are definitely not alone! There is a lot of pressure that we put upon ourselves and that others put upon us to perform exceptionally well on our exams. It’s especially hard to focus on studying for finals at the end of the year when we have just finished classes and may be feeling burned out from all the work we have done so far.

 Did you know that:

According to the University of Georgia Health Center, stress due to finals accounts for one of the top reasons why university students try using drugs and alcohol

Alcohol and other drugs can actually contribute to more stress as they may cause health, impairment and legal problems

If you have a habit of relying on alcohol and other drugs to get you through exams, or if you are thinking of doing that, here are some other things that you might want to try before hand.

1)    Have something to look forward to each day.

When you make a plan to spend a full day studying, you know that the day is going to be super boring so you probably procrastinate as much as you can to avoid the ultimate borefest, BUT if you have something to look forward to, whether that be meeting up with a friend, watching a movie, baking up a treat, going for a nice walk in this sunny weather or whatever it may be, you’ll find you’re more motivated to get some work done so that you can enjoy.

 Click this link to take a look at a previous post that has more study tips and resources to help you succeed

http://alcedforyu.tumblr.com/post/112148971026/whats-the-deal-with-study-drugs

 2)    Don’t give up your sleep.

 During exam time, you may think it’s best to cram cram cram and pull an all nighter to get every fact memorized from your textbook. This will do more harm than good. Your brain needs time to process the information overnight, so do your brain a favour and get some sleep EARLY so that you can relax and recuperate, while your brain does the real hard work in storing all that info that you know.

 If you struggle to fall asleep due to feelings of nervousness that are common during exam time, check out this link to another one of our posts for some sleeping tips http://alcedforyu.tumblr.com/post/99564790946/get-the-sleep-yu-need  

 3)    Ditch the caffeine.

Believe it or not, I am and have always been a coffee and energy drink hater-Gasp!. Nevertheless, every year during the final exam period, I force myself to drink down multiple big cups of coffee and cans of Redbull because I expect that it will make me focus better and help me to stay up longer so that I can do those readings that I have ignored all semester. Truth be told, while caffeine can help you stay awake, it can actually make you feel more hyper, anxious and nervous which is the last thing you need during exams. To get energized, try exercising, drinking water or yummy fruit smoothies and eating more proteins.

 To learn more about the effects of caffeine and energy drinks on your body and to get info of some energy-boosting alternatives, check out these posts we made earlier in the year

http://alcedforyu.tumblr.com/post/100156158226/caffeine-and-yu

http://alcedforyu.tumblr.com/post/98386936816/you-dont-need-energy-drinks-to-be-an-energized

 4)    Don’t hesitate to reach out and ask for a helping hand if you need it!

Professors provide office hours where you can have one on one time to ask your questions and clarify any course material.

York offers Personal Counseling Support and Learning Skills Services workshops to help you improve your study habits and stress levels

Classmates can help you succeed too. It could be a great idea to form a study group so that you and your peers can help each other succeed.

 5)   Try your best and stay positive by reminding yourself that you’ve got this.

Just think about how close you are to the finish line and all those summer parties that are around the corner once you finish your exams! And with that in mind, take a look back at our very first blog post from back in September where we have your safer partying basics. http://alcedforyu.tumblr.com/post/97806894331/just-in-time-for-pub-night-safe-partying-for-yu

  Remember that university is challenging but it’s also such an amazing time in our lives. We get to grow as individuals, gain independence and make tons of decisions. For many of us, it’s time when we get to do some partying before we join the real world. Wasn’t it the wise Wiz Khalifa and David Guetta who always reminded us to “Work hard, play hard.”

 Our point this year has not been to tell you what to do when it comes to decisions with drugs and alcohol. Besides, that’s what parents are for! Rather, it has been our goal to give you information and education that you can use to make your own decisions.

 So with that, we’d like to wish you all the best of luck for the end of the term! We know you will succeed :)

Love your Health Ed Alcohol & Other Drugs Team,

 Lauren, Aleeza, Shirley, Vina and Alyssa  

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Don't Call Me Tina: The Math Behind Meth

Ok, we've all heard jokes about Breaking Bad or majoring in Chemistry to learn how to build a meth lab but what it is really all about?

This drug is usually called crystal meth which is short for crystal methamphetamine.

Methamphetamine is a white crystalline drug that can be snorted, smoked, injected with a needle or swallowed. It is usually made fairly inexpensively in illegal labs but that also means the final product can vary from lab to lab.

Some street names: meth, crank, chalk, speed, Tina, ice, tweak

It is HIGHLY addictive that causes a false sense of happiness which is linked to a feeling of confidence, hyperactiveness and energy. It is commonly used as "club drug" which is usually taken while partying in night clubs or at rave parties. The effects can last anywhere between 6 - 24 hours.

To name a few side effects and health risks:

Increase chance of HIV infection through unprotected sex while under the influence

Rising body temperature and blood pressure

Rapid cardiac and respiratory rates

May lead to hallucinations, paranoia and bizarre, aggressive and psychotic behaviour

Dependence

Short term memory loss

Wild rages and mood swings

Chance of overdose which may lead to death

While the initial or potential pleasure may be enticing, it is important to be informed of all consequences associated to meth. Very quickly, it can get out of hand and meth can destroy your life.

So what do you do? Don't crave to the peer pressure. If someone offers you meth at a party or rave, just say no. If you are there to dance and have fun, then dance! If you are there with a great group of friends or even there by yourself to enjoy the party, then that's all you need :) if you're afraid of succumbing to peer pressure, then there are plenty of other things you can do on a night out with friends that can be just as exciting.  There's bowling, karaoke, board game night...the possibilities are endless! There is no need for Tina to have fun.... unless coincidentally, your good friend just happens to be named Tina!

However, if you do choose to use meth then it's important that you keep safe!

Here are some harm reduction strategies:

Make sure you are in a group with at least one sober person

Refrain from mixing alcohol and drugs

Stay hydrated

Use in moderation

Don't drive under the influence

Do your research!

Also keep in mind that everyone responds to drugs differently and it's always important to be cautious.

For more information, check out:

http://www.urban75.com/Drugs/meth.html

http://www.drugfreeworld.org/drugfacts/crystalmeth.html

http://www.camh.ca/en/hospital/health_information/a_z_mental_health_and_addiction_information/Methamphetamines/Pages/default.aspx

http://www.mindcheck.ca/drug-use/harm-reduction-tips

For more health ed goodies, remember to check out our page at http://healthed.scld.yorku.ca/ :)

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What's the deal with Study Drugs?

Last Thursday, I was sitting in my painfully boring 3-hour long lecture counting down the seconds until the class would end. Just as my prof dismissed us, she reminded us about our upcoming midterm that will take place after reading week.

 “Oh great, that’s just what I need on top of everything else,” I thought. On my way out of the lecture, I was thinking about my schedule and wondering how I would be able to find time to study. I heard another student whisper, “Guess it’s time to stock up on some Aderall.”

 Study drugs are a relatively new phenomenon that is taking place on many college and university campuses. Study drugs, like Aderall and Ritalin, are ADHD-prescribed medications that are used by some students to enhance their focus and concentration. While study drugs can allow students to get more work done in a shorter period of time, most students using these medications do NOT have ADHD and have NOT been prescribed these medications. So, how do they get them?

Let’s face it - all students need a little extra cash and many students with ADHD who have legitimate prescriptions figure that it’s a win-win situation if they sell their medication to other students. The buyer will be able to get the focus he/she needs to get work done, and the seller earns money and seems to have done a good deed by helping out that other student. Seems simple! But did you know that taking drugs without a prescription is ILLEGAL and the students who use the drugs could face prosecution?

 There are also many risks that may come along with taking study drugs. Ritalin, Adderall and other ADHD medications are central nervous system stimulants, meaning they speed up the transmission of electrical and chemical signals that affect brain activity. These effects can be very beneficial to people with ADHD but seriously harmful to others, which is why it’s so important to consult a medical expert before ever taking any medications. In some cases, these study drugs may cause more harm to students when obtained illegally from peers.

 Some risks that have been found by the National institute on Drug Abuse include:

increased blood pressure & heart rate

nervousness & anxiety  

insomnia & exhaustion

hallucinations

impulsive behavior

paranoia & irritability

depression

changes in sexual drive

Long-term addiction

 And when mixed with other substances or drugs, they can be life-threatening!

 Did you know?

 According to Huffington Post, “1 in 5 college students report using study drugs to get a short-term boost of energy for those dreaded all-nighters

According to the following CNN article, “Study drugs are now being abused more than marijuana”- (marijuana having been the most commonly used drug by students following alcohol) http://www.cnn.com/2011/09/01/health/drugs-adderall-concentration/

 If you believe that you are in need of medication to help you concentrate and excel in school, then it’s very important to consult your doctor and get all the facts you need to make an informed decision.

 Keep in mind that it could be helpful to try some other options first though.

 Some helpful tips are:

1)    Avoid cramming as much as you can! Make a study schedule that will allow you to work on a particular task over a gradual amount of time. Writing a 10 page essay in a day or two is intimidating, but writing a paragraph or two per day is not that bad. It will be done before you know it!

2)    Take breaks! Sometimes we think it’s best to just keep going but our brains need a break and our bodies need to move so take a breather. Listen to your favourite song, watch a short TV show, take a walk, do some yoga or cook up a yummy snack. Anything that will get your mind off of schoolwork for a bit!

3)    If you struggle with concentration, essay writing, note-taking, time management and/or anxiety, like many students do, it may be helpful to attend one of the FREE personal counseling service workshops and learning skill service workshops offered at York. They can provide great tips and strategies that can help you improve academically and socially, and help you cope with stress. Check out their workshop calendar at the following links

http://lss.info.yorku.ca/workshops/

http://pcs.info.yorku.ca/calendar-2/

4)    Don’t be afraid to ask for an extension! Professors are people too and they have been in your shoes. If you explain your situation to them in a respectful manner and ask kindly for an extension prior to a deadline, then more often than not, they will be happy to grant you one.

5)    Don’t be too hard on yourself! As busy as we all are, we’ve got to keep in mind that we are not robots. Study hard, but take some time to enjoy too. Sometimes mom’s old saying “Just try your best” really is the way to go!

 Also, take a minute to check out this video that tells you exactly what type of workshops the learning skills services offers and where to find them!! https://www.youtube.com/watch?v=l_pX0xx50Iw

 Check out our new blog post next Thursday and visit http://healthed.scld.yorku.ca

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Arrive Alive, Drive Sober

When I was 17, my parents let me visit one of my close friends in Montreal for a weekend. I remember feeling a mix of both excitement and nervousness when I arrived in the heart of downtown Montreal. I wasn’t such a party girl in high school – my idea of a fun Saturday night was staying in and watching a movie. So experiencing the Montreal nightlife was a whole new experience for me.

 My friend and I went to a bumpin’ house party, and I got to meet a lot of her friends. I remember that most people at the party were drinking beer and smoking weed, two things that I had little exposure too. The party was a lot of fun, and it was great to meet new people. Instead of taking a taxi home, we ended up getting a ride from a guy at the party. I was told that he had had nothing to drink. It sounded like a great idea!

 To this day, I cannot shake the gut-wrenching feeling that I had during that car ride home. To say that the driver was speeding would be an understatement. We ran through multiple red lights, swerved uncontrollably and almost hit multiple cars. The fact that I got out of the car in one piece is a miracle in itself. I remember wondering whether the driver had consumed too much alcohol, although at the time I doubted it because he didn’t “seem” wasted when I spoke to him. He didn’t slur his words, and seemed relatively composed.

 I learned the next day that the person who drove me home had in fact consumed multiple drinks at the party. He put a lot of people at risk that night, including other drivers and pedestrians on the road.

 Hanging out with friends and blowing off steam can be a lot of fun. But, when you’re going to a party, it’s always important to plan your ride home ahead of time. Using a designated driver to get home is a great idea, as long as they remain sober throughout the night.

  If you know that you’ll be drinking, here are some tips to help plan a safe ride home:

 Program a cab number into your cellphone!

Beck Taxi: 416 751 5555

Dial 416-TAXICAB to be connected to the nearest taxi operator

Use public transit!

Apps like Rocket Man can tell you of the exact timing of the next bus you need!

Bring a bag and sleepover!

There’s nothing wrong with crashing on a friend’s couch, especially if that means you avoid a drinking and driving scenario! 

 0.05 and DON’T DRIVE!

The Costs and Consequences for Impaired Driving In Ontario

If you’ve been drinking and your blood alcohol concentration (BAC) registers from 0.05 to 0.08 on a roadside breath test, you will:

Minimum consequences for drivers convicted of impaired driving or over 0.08 BAC or refusing to provide a breath sample are: 

Criminal record

Increased insurance premiums ($5,000 annually for minimum of three years)

One-year driver license suspension

Back On Track Program (alcohol assessment and education)

And many more! 

Hosting a party? Here’s what you should know:

As a host of a party, you are responsible for what happens to guests when they are in your home or on your property. That means that the responsibility falls on you to ensure that all guests do NOT drink and drive.

 Have low-alcohol and alcohol-free cocktails and drinks available!

For great “mocktail” recipes, check out this link! http://www.epicurious.com/archive/howtocook/dishes/nonalcoholicdrinks

Serve snacks! It is better to eat while drinking than to eat on an empty stomach. Try veggies, cheeses and light dips – they’re great and don’t make your guests thirsty, as salty, sweet or greasy foods do

Be prepared for overnight guests! Get those blankets and sleeping bags ready.

Serve drinks yourself instead of having an open bar. Guests usually drink more when they serve themselves

Plan to deal with guests who drink too much. Ask someone to be prepared to help you before the party gets rolling

Find out how guests will be going home from your party. Be prepared to take away car keys. Know your designated drivers. Have cash and phone numbers ready for taxis

Stop serving alcohol a few hours before the party is over. Bring out more alcohol-free drinks and food instead!

Don’t drink too much yourself! You can stay on top of potential problems better when you can think clearly and act quickly!

Check in next week for our next blog! For any questions, check out Health Ed's page: www.yorku.ca/healthed 

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Long Term Effects of Alcohol Consumption

Not a lot of us stop to think about our retirement, whether or not to get a stair lift or where we are going to be in as little as six years. If you are deciding whether or not to consume alcohol, chances are you’re thinking of the short term effects that we have discussed at length on our blogs:  nausea, vomiting, reduced concentration, injuries associated with impaired cognition, blurred vision, alcohol poisoning, etc.  

However, when thinking about consuming alcohol, it is important to also think long term. Binge drinking or heavy drinking over time can lead to very serious health problems. According to Statistics Canada, heavy drinking is defined as consuming 5 or more drinks on one occasion, 12 or more times over the past year. CAMH defines binge drinking as having 5 or more drinks for males or 4 or more drinks for females on one occasion.

Long Term Effects of Alcohol

Long term effects of alcohol on the body include:  

Brain Damage - linked to dementia, difficulties with coordination & motor control

Vitamin B1 Deficiency - Korsakoff’s Syndrome  

Depression & Increased risk of suicide  

Increased risk of high blood pressure, stroke and heart disease  

Cirrhosis, Liver Failure and/or stomach ulcers  

Pancreatitis  

Sexual & Reproductive problems - impotency in men, fertility issues  

Cancer: of the mouth, pharynx, larynx, esophagus, bowel & breast

Nerve Damage - Alcoholic Neuropathy  

Malnutrition 

Alcohol Dependency

Alcohol Poisoning  

Death

Heavy alcohol use and binge drinking has been linked to over 60 types of disorders.  

Long term heavy alcohol consumption can also impact various parts of life:  

Family & relationship problems  

Poor work performance  

Legal difficulties  

Financial difficulties

Unintentional injuries - car crashes, falls, burns & drowning  

Prevention:

Luckily, all of these things can be prevented by drinking responsibly. Some ways to drink responsibly are:

Limit the amount of alcohol consumed  

Don’t drink alcohol on an empty stomach  

Alternate alcoholic beverage with caffeine & alcohol-free drinks to limit the amount you drink  

Don’t feel pressured into drinking  

Don’t drive!  

Follow Canada’s Low-Risk Alcohol Guidelines  

10 standard drinks a week for woman, with no more than 2 drinks a day  

15 standard drinks a week for men, with no more than 3 drinks a day  

Thinking long term is another factor to use in your equation when considering how much alcohol you consume or whether or not you consume alcohol at all.  

Look out next Thursday for our new blog post and check out the Health Education and Promotion Page for more information! http://healthed.scld.yorku.ca

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Prescription Drug Misuse

Today we are going to discuss what prescription drug misuse is and some of the consequences associated with abusing prescription drugs. Based on a 2012 Canadian Community Health Survey 4.4% of Canadians 15 years old or older met the criteria for substance use disorder. (http://www.ccsa.ca/Eng/topics/Treatment-and-Supports/Pages/default.aspx)

  Prescription drug abuse is when someone uses medication that is either prescribed to someone else or their own, but in ways that the doctor has not intended them to be used, such as to get high.

  Prescription medication can be safe to use, when the person they were given too takes them properly. It requires a trained medical professional to outweigh the risks of side effects for the patient. When the medication is abused, they can affect the taker in many different ways and similarly illicit drug effects.

  Some commonly used Prescription drugs include:

Opioids – which are painkillers such as OxyContin or codeine

Depressants – which are those that help relieve symptoms of anxiety or help people sleep such as Valium or Xanax

Stimulants – which are drugs that help treat attention deficit hyperactivity disorder (ADHD) such as Adderall and Ritalin

Short Term and Long Term Effects:

When prescription drugs are not being taken as directed by a doctor there a many short term and long term effects.

  Opioids:

Abusing smaller amounts can cause you to feel sleepy, sick to your stomach, and constipated. At larger doses it can make it difficult to breathe properly and can lead to overdose and death.

  Depressants:

Abusing smaller amounts can caused slurred speech, shallow breathing, sleepiness, disorientation, and lack of coordination. If you abuse depressants regularly and then stop suddenly it is possible to experience seizures. While, at higher doses can also cause overdose and death, especially when mixed with alcohol (because alcohol is also a depressant).

  Stimulants:

At smaller doses stimulants can make you feel paranoid, cause your body temperature to get dangerously high, and increase your heart rate. These effects can be elevated when they are taken in large doses or in other ways than just swallowing pills.

  Addiction:

A misconception among many young adults and teenagers is that one cannot become addicted to prescription drugs. Well, you actually can. When taking opioid painkillers, depressants, and stimulants you may develop a physical dependence that can turn into a addiction!

  Dependence occurs because the brain and body have had the drugs in their system for a long period of time. This can lead to the person needing larger doses of the medication. While, if one just stops taking the drugs they may experience withdrawal symptoms and retaking of the drugs. Although dependence of a drug is not the same thing as an addiction, it is very likely that one will develop an addiction after repeated use.

    Helping Yourself or Others:

Only a fraction of Canadians with substance use problems are actually accessing proper care/treatment. But it’s important to remember that you’re not alone and there are many resources you can contact if you or a friend is struggling with a substance abuse.  

Drug & Alcohol Helpline for Free Health Services Information

1-800-565-8603

Toronto Health Connection

416 338 7600

   YMCA – Youth Substance Abuse Program

1 877 602 9727 OR 416 504 1710

  Drug / Mental Health Information: CAMH

1 800 463 6273

  Internet Resources:

www.camh.net

www.parentactiondrugs.org

www.virtual-party.org

  Check in next Thursday for our next blog and the Health Education and Promotion Page for more information! http://healthed.scld.yorku.ca

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Coping With Cravings

Happy 2015!! A new year also means creating new year’s resolutions for some people. Maybe some of you have decided to quit drugs or decided to quit drinking alcohol excessively. Great job! Even if you haven’t started yet, contemplation is the first step and a very important one. By thinking about quitting, it shows that maybe you’re realizing how harmful the drugs are or maybe you’ve decided that you want to live a more healthy lifestyle.

  Here are some tips to help reduce or quit:

Identify and reinforce the benefits

If you are trying to quit, get rid of all the drugs and anything associated to the drug

Become aware of your triggers and structure your time to keep you busy

Change your behaviour associated with your cravings

If you are still trying to reduce, use less and less by trying to extend the time in between

Set SMART goals and reward yourself in healthy ways (covered previously here: http://alcedforyu.tumblr.com/post/103118387116/the-magic-potion-to-getting-in-shape)

Be patient and don’t give up

  One great distraction is to integrate exercise to your lifestyle if it isn’t already part of it. Not only is exercising good for your body’s health but exercising also releases endorphins, which makes you feel good and euphoric which makes it a great substitute for any substance cravings.

  Sometimes you might detour and that is okay! Not everyone is perfect and sometimes cravings just happen. The importance is perseverance and to not give up.

  Here are some strategies to cope with cravings:

Distract yourself and do something that is unrelated to what you are trying to quit

Call someone to engage in a conversation that can help shift your focus away from the desire to use

Delay the response and put off the decision to use for 15 mins by doing something else and chances are, you will not end up using

Grab a healthy snack to keep yourself busy or maybe even pick up cooking as a hobby!

Normalize the craving and do not put yourself down - you are already doing a great job by trying

You have a choice to make a choice. Make perseverance yours

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‘Tis the Season for Holiday Mocktails

Winter break is my very favourite time of the year! I just love all the cheerful music, positive energy, sparkly snow, festive parties and of course holiday sales at the mall.

  Although winter break has come and gone (a little too quickly if you ask me), we can still keep its spirit alive into these next few months of winter with these delicious recipes for some of my favorite holiday mocktails.

  These mocktails are guaranteed to to satisfy your sweet tooth and help you retain your festive winter spirit!

1) Minty Chocolate Cheer

During these cold winter days, I love to curl up in a cozy blanket and drink some hot chocolate. If you’re a chocolate lover like me then this recipe is perfect for you and it even has a little peppermint twist in honour of the holiday season.

Ingredients:

½ cup of chocolate milk

1 cup of mint chocolate chip ice cream

Whipped cream

Candy canes

In a blender, combine the chocolate milk and ice cream until it becomes smooth. Pour it in a glass and top it off with whipped cream and crushed candy cane pieces. It’s as easy at that!

  2) Snowy Shirley Temple

This drink is in honour of our very own team member, Shirley, who is as sweet as this classic cherry flavoured mocktail.

Ingredients:

4 tablespoons of grenadine

¼ cup of orange juice

¾ cups of Sprite or Ginger ale

Granulated sugar for a snowy decoration

Wet the rim of your glass in water and then dip it in some sugar to get a snowy effect. Then combine the grenadine, orange juice and Sprite/Ginger ale and you’ve got yourself a tasty, refreshing and pretty looking drink.

3) Festive Faux Champagne

When I think of Champagne, I think of celebrations and very special occasions. What better time to celebrate than on New Years Eve when the whole world is celebrating along with you?! Champagne can often be very pricy, so why not try this faux champagne that tastes just like a real deal (maybe even a little better!)

Ingredients:

½ cup of Ginger ale

 ½ cup of white grape juice

½ cup of pineapple or orange juice

Combine all ingredients in a glass and stir. If you’re feeling extra fancy then add in a fresh berry for a little elegant touch.

4) Sour Cranberry Snowball

Sometimes sweet mocktails just may not fit your mood, so if you’re looking for a sour splash then this recipe is perfect for you. It is sour, fruity and fun...and it’s my personal fav!

Ingredients:

½ cup of cranberry juice

3 tablespoons of lemon juice

1 tablespoon of lime juice

¼ cup of club soda

Combine all the ingredients but be careful with that lemon and lime juice-you don’t want it to be too sour (or do you?...hmmm) :P

5) Spiced Apple Avalanche

In the mood for something spicy AND sweet? This mocktail will surely rock your taste buds!!! You can even prepare it as a hot drink if you prefer.

Ingredients:

½ cup of apple cider

A splash of pomegranate juice

A cinnamon stick or a teaspoon of ground cinnamon

Combine the apple cider and pomegranate juice and then stir. Add in the cinnamon right after. If you want to prepare this mocktail as a hot drink, then heat up the apple cider and pomegranate juice together in the microwave or on the stove and then add in the cinnamon last.

For more mocktail recipes visit Healthed’s website at http://healthed.scld.yorku.ca/healthedteam/alcohol-and-other-drugs-team/mocktail-recipes/

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Are YU Hungover? Let us help!

Everyone has been there: a night filled many drinks, laughs, and trying to be a responsible drinker, but you wake up with a pounding headache and you know it’s a case of a horrible hangover.

What is a hangover?

A hangover develops after drinking too much alcohol. Symptoms include:

Fatigue

Thirst

Headaches & Muscle Aches

Nausea, Vomiting & Stomach Aches

Increased sensitivity to light and sound

Decreased ability to concentrate

Mood disturbances

The length of a hangover is dependent on how much alcohol you consume. Some hangovers can even last up to 72 hours!

Alcohol is a toxin to our body. So, if you have had any of these symptoms for more than 24 hours or experience symptoms of alcohol poisoning (irregular breathing, blue/pale skin, hypothermia or unconsciousness), please consult a doctor.

What causes a hangover?

Hangovers are simply caused by drinking alcohol. The amount of alcohol required to cause a hangover varies from person to person. Alcohol causes various bodily changes which contribute

Dehydration: Alcohol is a diuretic meaning it causes your body to produce more urine. This leads to thirst and dizziness.

Stomach Irritation: Alcohol increases the amount of stomach acid which can cause abdominal pain, nausea or vomiting.

Decreased Blood Sugar: When your blood sugar goes too low, it may cause fatigue, shakiness and mood disturbances.

Blood vessel expansion: which contributes to headaches

Congeners: Congeners are found largely in dark liquors (brandy and whiskey) and contribute to their flavour. This substance can contribute to hangovers.

Sleepiness: Alcohol can make you sleepy,  AND it can decrease your quality of sleep which will lead to fatigue.

Hangover Cures: Fact or Fiction?

The mythical hangover cure. Many of us have heard of these cures, but the real question is do they work? Can these cures really help with the horrible hangover?

Myth 1: Hair of the Dog (More Alcohol) 

Verdict: FICTION

Reason: Consuming more alcohol may help your symptoms very temporarily, but you are actually hurting your body more in the long term. Alcohol is toxic to your body and a hangover is your body telling you it needs a chance to recover. This could lead to an even worse hangover.

Myth 2: Water

Verdict: FACT

Reason: Rehydrating your body will make you feel a lot less miserable.

Myth 3: Exercise

Verdict: FICTION

Reason: Dehydration causes many of the uncomfortable symptoms of a hangover. If you exercise more without hydrating you could actually feel worse. In addition, exercise does not metabolize alcohol faster

Myth 4: Back to bed

Verdict: FACT

Reason: Sleeping while your body is metabolizing the alcohol may help with some of the symptoms of a hangover. Just remember to hydrate once you are awake!

Myth 5: Coffee

Verdict: FICTION

Reason: Coffee will give you a quick boost, but it will increase your blood pressure which may make your hangover worse. You are much better drinking water or beverages with electrolytes.

Myth 6: Drinking Electrolytes

Verdict: FACT

Reason: While water is great, drinks with electrolytes will help restore your system to balance. Some examples include Gatorade, Powerade or coconut water (instead of a high sugar sports drink)!

Myth 7: Greasy Food

Verdict: FICTION

Reason: Greasy food will actually just make your body feel worse. The best food is easy to digest foods, light foods to help fuel your body through processing all the alcohol in your system.

Myth 8: Pain Relievers

Verdict: FACT (for some)

Reason: Pain relievers may help some people with hangover symptoms. However, if you are a heavy drinker or a frequent drinker pain killers pay contribute to extra damage to your liver and stomach lining.

The only real cure is prevention. Look around our blog for other tips on drinking safer including: eating first, pacing yourself (limit drinks), choose your drinks carefully and drink water in between drinks.

Check out these resources for more information:

http://www.mayoclinic.org/diseases-conditions/hangovers/basics/treatment/con-20025464

http://www.health.com/health/gallery/0,,20452426,00.html

http://www.fitnessmagazine.com/health/hangover-cures/?page=5

http://www.hopkinsmedicine.org/neurology_neurosurgery/centers_clinics/headache/conditions/hangover_headache.html

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The Magic Potion to Getting in Shape!

As part of the student life on campus, many may choose to exercise or participate in sports whether it is for fun, for competition or the sake of staying physically active. And great for you! Exercise has been proven to be a great stress reliever. However, sometimes, there will be people who will look towards enhancements such as steroids to give them an edge.

So can steroids be dangerous? Of course!

can irreversibly stunt a young person from growing to their full height

long and heavy use also can cause irreversible liver damage and hardening of arteries that may lead to a heart attack or stroke

can make you aggressive (dubbed “roid rage” or “killer instinct”), edgy, impatient and paranoid (seeing “enemies” everywhere)

possible mood swings, headaches, nosebleeds, stomach aches, and acne

higher chance of sustaining injuries due to tendon problems

How do steroids affect girls and women?

they become more masculine looking

voice deepens, growth of hair on body and face and “male pattern baldness” not unusual

can leave women unable to bear children

How do steroids affect boys and men?

breast development

testicles become smaller

sperm count drops and can sometimes become impotent

It's important to remember that there actually is no magic potion to gain the perfect body or level of athletic skills. Even though steroids do increase muscle mass, the cons definitely outweigh the pro. Anything can be achieved if you put your mind to it. If you put time into your body, gradually you will see the difference and it will be much more satisfying knowing that you accomplished something so spectacular out of your own determination and commitment.

Some basic things to keep in mind are to eat healthy, eat lots of lean proteins which supports muscle growth if you’re trying to build muscle and get at least 7 hours of sleep each night. If you find it hard to get started, try making a timetable and a series of small goals in addition to your long term goal. Make a workout plan that works for you. We are all different whether it is in our natural sizes, experiences, background and so on, and it’s important that your routine will support both your mental and physical development.   

  Key note - a S.M.A.R.T. workout plan is better than a hard workout plan. Not even just with working out but S.M.A.R.T. can be applied to many aspects of our lifestyles.  So keep in mind it should be:

Specific

Measurable

Attainable

Realistic

Timely

  Read more about S.M.A.R.T. here: http://topachievement.com/smart.html

For YorkU's very own gym schedule, go to: http://www.yorkulions.ca/sports/2013/1/3/GEN_0103135339.aspx?tab=hoursofoperation

You will also find all the information on some interesting programs and intramurals that you can join.

For more information on the dangers of steroids, check out these resources:

http://knowledgex.camh.net/amhspecialists/resources_families/Pages/anabolic_steroids_dyk.aspx

Looking to get in shape, bulk up or achieve a healthier lifestyle? Check these out:

http://www.livestrong.com/blog/the-6-rules-of-gaining-muscle-mass/

http://fitnessforyu.tumblr.com/

http://instagram.com/yorkunutrition

Oh wait...correction, there IS a magic potion. It's a mixture of motivation, confidence, perseverance and belief in yourself :)

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Understanding Drug Facilitated Sexual Assault

* Trigger Warning *

The following blog post contains sensitive information pertaining to drug use and sexual assault. Please be advised that this post may contain triggers for some of our viewers. If you feel that you want someone to talk to, we posted community resources at the end of the post. Feel free to scroll right down to access the resources you need. 

When I was younger, my mother always told me to watch my drink when I was out with my friends. She told me that it was important to make sure I watched how my drink was made at the bar, and to ensure that I never placed my drink on a table unattended.

I never quite understood her concern until a couple years ago, when I heard about a friend of a friend who had been “roofied” at a club in Amsterdam. My friend came back from his trip and told me the whole story: how they had all been partying at a club downtown, ordering drinks and having a fun time. At some point during the night, he realized that she had gone missing, and none of his friends were able to find her. After notifying the bodyguards and searching the area around the club, they found her in an alleyway, clothing half off, with foam coming out of her mouth.

She was immediately taken to the hospital. After undergoing various testing, she was informed that she had been drugged and sexually assaulted.

  Did You Know?

 No one can give legally consent to sexual activity while under the influence of alcohol and / or other drugs.

Sexual assaults involving drugging are increasing, and while it’s a concern for all ages, women aged 16 to 24 years are at greatest risk

Alcohol is the most common rape drug. Other substances connected with sexual assaults include GHB, Ketamine (“K”) and Rohypnol (“Roofies”)

Rape drugs come in many forms: pills, powders, or liquid, making them easy to hide and difficult to detect in a drink

It’s important to know that no matter what the circumstances are, it is NEVER the survivor’s fault 

  Staying Safe

Some common effects of unwanted drugging include unexplained sleepiness, loss of coordination, confusion, dizziness, passing out, and blackouts.

There are a number of partying tricks that you and your friends can try to maximize the fun while minimizing the risk:

Know your limit when it comes to alcohol consumption and try to stay within it 

Do not mix alcohol and other drugs 

When going out with friends have a plan to leave together and watch out for each other 

If you are planning to hook up with someone make sure that you have a check in plan with friends to let them know you are safe! 

Watch each others drinks and don't leave your drink unattended 

Leave with your friend if you notice their behaviour becomes unusual or they appear intoxicated 

If you notice your drink tastes/smells/looks funny, dispose of it immediately. WHEN IN DOUBT THROW IT OUT 

If you or a friend feels ill leave immediately. 

If you or a friend feels unusually intoxicated for the amount that you have consumed, leave immediately

Most importantly, if you follow these steps or not, if someone sexually assaults you, it NOT your fault. You are never to blame yourself for someone else’s actions

  What Should I Do If I Think I’ve Been Drugged And Sexually Assaulted?

 If you or a friend feel dizzy, confused, or are experiencing other unexplained symptoms after drinking a beverage:

Notify your friends that something is wrong.

Go to a safe place immediately

Call a family member, a friend, the police, or 911.

Get the medical attention you need.

  If you think you have been drugged…

Go directly to a hospital emergency room.

Any hospital emergency room can help with the effects of drugs. Although it’s not always possible, try to bring a sample of the beverage for drug testing.

  If you think you have been sexually assaulted…

Hospital staff can help with the effects of the assault, sexually transmitted infections, and possible pregnancy.

Call a sexual assault center and / or a crisis line. These resources will give you emotional support, and more information about medical options or reporting to the police.

  Next Steps

Determine whether or not you want to report the incident to the police.

Contact the police as soon as possible.

If there is a chance you do want to report the incident, you should not shower, bathe or change your clothes until all medical and legal evidence has been collected.

Request a test as quickly as possible to detect any sedating substances.

Chances of getting proof are best when the sample is obtained soon after the substance has been taken. Every hour matters.

  You are not alone!

There are many resources you can access in our community about alcohol and drug use, sexual assault and sex under the influence.

  Community Resources:

Toronto Health Connection

416 338 7600

 YMCA – Youth Substance Abuse Program

1 877 602 9727 OR 416 504 1710

Drug / Mental Health Information: CAMH

1 800 463 6273

Internet Resources:

www.camh.net

www.parentactiondrugs.org

www.virtual-party.org

  The information in the above blog post was obtained from Toronto Public Health and adapted from The Designed Drug Harm Reduction Action Group. 

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Pub Night Priorities

Even though Halloween is over, it doesn’t mean that tips for safer partying are out of style!!

Whether you’re going out to celebrate a holiday, special occasion, or just any regular Thursday Pub Night, it’s important to always keep safer partying tips in mind!

Here are some tips to remember:

Before the party:

Assign a Designated Driver

Avoid fast paced pre-drinking games  

Have only ONE standard serving size per HOUR (beer=12 oz., wine=5oz., hard  liquors like vodka=1.5oz.)

Plan how many drinks you’re going to have today

Download the GoSafe App on your smartphone

Download the Beck Taxi App on your smartphone

Save other taxi cab numbers in your phone for later! 

During the Party:

It’s easy to consume more alcohol than planned when playing drinking games, instead of using alcohol, try substituting a mocktail, water, juice, or pop instead!

Remember to stick to your planned limit!

Drink water in between alcoholic drinks

Eat food between drinks

Pace yourself by consuming no more than ONE standard serving size of beer (12oz.), wine (5oz.), or hard liquor (1.5oz.) in ONE hour

Always watch your drink!

NEVER take a drink that you didn’t make or didn’t see the bartender make

Never leave your drink alone and do not continue to drink it after you have left it

Make MOCKTAILS!!! Mocktails are a great way to drink delicious beverages, without consuming alcohol!

Check out these sites for easy and fast to make mocktails

http://www.eatingwell.com/recipes_menus/recipe_slideshows/easy_mocktail

http://allrecipes.com/recipes/drinks/mocktails

Or, get creative and create your own!! Have fun with friends and explore new ways to create tasty, non-alcoholic drinks!

 After the Party – Planning the Safe Way Home:

Ride with your Designated Driver (DD)

Call a Taxi - Beck Taxi 416-751-5555 or use your downloaded App!

Call GoSafe - 416-736-5454 or use your newly downloaded GoSafe App!

Take the Village Shuttle: check out it’s schedule below:

   Source: http://gosafe.info.yorku.ca/gosafe/

Any normal night out and/or a special holiday is a time for fun and safer partying!

Check in next Thursday for our next blog!

  For more information check out Health Education and Promotion Site: http://healthed.scld.yorku.ca

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Caffeine and YU

Midterm week - aka please I need a huge XL double double week. Walking around York, almost everyone either has a coffee cup or a travel mug. Caffeine is one of the most popular drugs - especially for university students. More than 80% of adults regularly consume caffeine. Yearly coffee consumption has increased from 96 Litres per person in 1990 to 106 litres per person in 2009. Tea and energy drink consumption has also increased.

  Caffeine is a drug?!

Yes, it is. Caffeine works by stimulating the nervous system.  That is what gives you that “boost” feeling. Caffeine occurs naturally in many products like chocolate, coffee, tea and soft drinks. It is also added to a variety of medications and energy drinks.

Caffeine is an addictive substance. Regular use of caffeine will cause dependency. If you stop consuming caffeine containing products you may feel edgy and tired or have a bad headache. These symptoms appear around 18 to 24 hours after the last use of caffeine and will fade in about a week.

Caffeine and Your Body

Caffeine has many short term and long term effects. Similar to many other drugs, it affects will vary depending on weight, height, overall health and if you are a regular caffeine user. Caffeine takes 5-30 minutes to circulate the body after initial consumption.  The effects will usually stay in the blood stream for around 12 hours.  

Moderate consumption of caffeine is not associated with any health risks. However excessive caffeine use (500 mL/ day) is associated with:

Reduction in fine motor coordination

Difficulty falling and staying asleep (if consumed 6 hours before sleep)

Headaches, nervousness and dizziness

Anxiety

Irritability

Rapid heartbeat

Excessive Urination and Dehydration

Caffeine crashes

  Amount of caffeine in everyday products:

Note - the following amounts of caffeine are considered safe:

Men and Women (19 +)  - 400 mg/day

Pregnant and breastfeeding women (19+) - 300 mg/day

Source: http://healthed.scld.yorku.ca/caffeine-and-sleep/

  Increasing your Energy Level

Looking at all of these facts, caffeine is not the best thing for your body or overall health. Don’t fret - you can still be a busy bee with some of these alternatives:

Get more sleep, exercise and eat well

Water: dehydration can cause a lack of energy and sluggishness.  

Increase Vitamin B Intake: B vitamins help your body metabolize food, which in turn increase energy. Vitamin B deficiency causes fatigue and poor concentration. B 12 helps with red blood cell production. An increase in red blood cells will mean more oxygen throughout your body which will increase your energy level. Try nuts, seeds, eggs and grains.

Protein: increasing protein can perk up your mood, improve concentration and maintain energy. If you have an afternoon slump try some nuts or seeds. For breakfast eat a protein rich meal such as eggs and low-fat dairy foods.

Herbs: certain herbs have energy increasing properties like ginseng, guarana, ginger root and cayenne pepper. Talk to your doctor about some of these alternatives before trying them.

For more information check out these resources:

CAMH: http://www.camh.ca/en/hospital/health_information/a_z_mental_health_and_addiction_information/caffeine/Pages/default.aspx

Eat Right Ontario: http://www.eatrightontario.ca/en/Articles/Caffeine/Facts-on-Caffeine.aspx#.VDbJSPldWT9

Livestrong Foundation: http://www.livestrong.com/article/138624-natural-alternatives-caffeine/

  Look out next week for our new blog!  If you have any questions or concerns contact us at www.healthed.scld.yorku.ca

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Get The Sleep YU Need!

Ever had one of those nights when no matter what you do YOU JUST CANNOT FALL ASLEEP? It happens to me all the time and is one of my biggest pet peeves!

Sleep is crucial for your overall health and well-being, but there are so many reasons why people struggle with falling asleep, some of which include:

Feelings of nervousness or excitement

Thinking too much at bedtime

Eating, consuming caffeine, or watching TV too soon before bedtime

Having an irregular sleep/wake-up schedule

An inadequate environment (e.g. clutter, noise and bright lights)

About 1 in 6 Canadians have insomnia aka trouble falling asleep, so if you struggle with insomnia, you are definitely not alone!

Tons of people immediately turn to sleeping pills as a quick-fix solution to help them sleep, but sleeping pills can cause negative side effects, become addictive and in some cases actually do more harm than good.

Psychologist Geneviève Belleville found a 36% rise in the mortality rate among Canadians who reported having used certain types of sleeping pills

Benzodiazepine sleeping pills are the most commonly prescribed, with up to 100 million prescriptions a year

It’s important to know about the other options out there that can help you get the zzz’s you need.

These are some suggestions to help you get to sleep quicker without relying on pills:

1)    Drinking chamomile tea or warm milk

2)    Listening to soothing music

3)    Practicing meditation, yoga, and breathing exercises

4)    Spritzing some lavender or honey-scented fragrance in your bedroom

5)  Writing down your thoughts before bedtime

If you don’t feel comfortable trying out natural techniques like these, then you might want to consider booking a consultation with a sleep specialist who can work with you one-on-one to build a personal sleep improvement plan.

If you feel that sleeping pills are the best option for you then you should definitely book an appointment with your doctor to get all of the information you need. Get informed so that you can feel confident making the choice that is best for YOU. 

For more information, visit Health Education and Promotion Sleep Portal at http://healthed.scld.yorku.ca/hit-the-snooze-button/ 

  Remember to check in next Thursday for our new blog post!

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Marijuana: Facts For YU!

Ever heard the terms “weed, blunts, pot, joints, and Mary Jane?” These are all commonly used nicknames for Marijuana, the topic of today’s blog!

Marijuana is the most used illegal substance among university students. But remember, just because marijuana is commonly used, it does not mean you should pressure yourself to try it.

Everyone reacts differently to marijuana, so if you do choose to use it, it’s important to do so in a safe environment. You never know how the drug will affect YOU!

DID YOU KNOW?

  Although many people believe that is impossible to become addicted to marijuana, approximately TEN PERCENT of regular users develop a dependency towards the drug.

People may experience a mental addiction to marijuana  where they constantly crave the high, or a physical addiction where they experience withdrawal symptoms.

Many short-term effects of marijuana include mood changes, like increased relaxation, anxiety, paranoia and depression. Impaired attention and memory and increased appetite are other short-term effects of marijuana!

There are also some long-term effects too, such as suppression of the immune system, reduced ability to learn and retain new things, and more permanent personality and mood changes.

Do you know what THC is?

THC stands for tetrahydrocannabinol! (try saying that 10 times fast!)

THC is the active ingredient in marijuana. THC’s initial effects wear off after an hour or two, but  the chemicals  it contains still remain in the brain for days!

Only the leaves, resin, and flowers of  the cannabis plant have enough THC to develop the “high” feeling one experiences from smoking marijuana.

  Marijuana as Medicine

A lot of people tend to associate marijuana use with teens and college kids, because that’s often how the drug is perceived in the media.

BUT,  did you know that marijuana is also used in the medical world?! Marijuana is sometimes prescribed to patients suffering from severe health issues, including cancer, glaucoma, and chronic pain.

  Resources! Resources! Resources!

If you are experiencing symptoms of dependency to marijuana or you suspect a friend may be, it’s important to know about the different resources available to you.

Services On Campus

Counseling Services: 416-736-5297 with Counseling & Disability Services (CDS) at N110 Bennett Centre

Health Education and Promotion (US!)

We can offer you information/pamphlets regarding any question you may have about Alcohol and other Drugs

Visit us at www.healthed.scld.yorku.ca  or at the SCLD Office located at South Ross 172

Services Off Campus

Ontario Government Substance Helpline:  1-800-565-8603 or visit them at www.drugandalcoholhelpline.ca

Centre for Mental Health and Addiction: 416-595-6111 or visit them at www.camh.ca

York Counseling Services Community Resources: http://pcs.info.yorku.ca/community-resources/

  Check in NEXT THURSDAY for our new blog post. If you have any questions or concerns contact us at www.healthed.scld.yorku.ca !!

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You Don't Need Energy Drinks to be an Energized Bunny!

It's that time again! With the last few days of warm summer sunshine squeezing by, it's finally starting to look like Autumn. Leaves are changing colours and out comes the fall jackets. What else starts coming out? Energy drinks! After a few solid weeks of class, midterms and due dates are slowly creeping up on us and it's easy to fall behind. That's when some of us pull out the Red Bulls and Monsters to get through the all-nighters.

But what is in an energy drink exactly?

Energy drinks are beverages full of caffeine and other stimulants advertised to boost our energy levels and improve our mental performance. However, if you consume more than the recommended dose or mix it with alcohol and drugs, they can be dangerous:

the caffeine in an energy drink can range from 75mg to over 200mg per serving (Coke only has 34mg for comparison)

"no caffeine" drinks contain guarana, a stimulant equivalent to caffeine

"no crash" refers to no "sugar crashes" because the drink contains artificial sweeteners such as aspartame. Caffeine crashes still happen, but they occur later on!

excessive caffeine intake increases heart rate and blood pressure

energy drinks are dehydrating and can be toxic or even fatal in large amounts

if combined with alcohol, the stimulant in energy drinks can mask how intoxicated we really are. This is dangerous because it causes us to drink too much!

It's safe to say that energy drinks are not the best way to get through school. Let's be honest - there really isn't a safe magic potion that will keep you awake for days. The key here is time management! Here are some quick to help you stay healthy and focused all year long:

1. Set long term and short term goals. Learning to pace yourself helps you keep on track and be well prepared for midterms and deadlines

2. Be realistic! It's makes reviewing much easier when you read a chapter in a week rather than cramming a chapter in an hour the night before your exam

3. Schedule study time for yourself. It not only helps you keep on track, but also helps you use your time efficiently

4. Find a study space that works for you!

5. Eat regular meals and snacks to keep you energized throughout the day. Nuts, plain popcorn and fruits are all healthy snack choices!

6. Drink lots of water to keep from getting dehydrated. Fun fact! When we are dehydrated, we can become hungry, sleepy, moody and so on!

7. Sleep! Get at least 7 - 9 hours of sleep every night. Prioritize sleep into your schedule to help you stay on track. Sometimes it doesn't seem like sleeping is even an option, but if you plan well, you'll have the time to sleep. Sleep also helps retain information!

Of course, there are also healthier drink options that we can pair with good time management skills! You don't need a boost from energy drinks to be an energized bunny.

Green tea is a great alternative to caffeine. It contains lower levels of caffeine than energy drinks, activates your metabolism, and contains antioxidants!

You can also buy fruit or aloe vera syrup to mix with either hot or cold water for an amazing, delicious drink! Pick the ones that aren't packed with sugar to maximize the benefits. Another great option is adding honey to tea or even hot water on its own. Yummy, safe and much healthier!

For more information, check out these resources:

Energy Drinks:

http://www.brown.edu/Student_Services/Health_Services/Health_Education/alcohol,_tobacco,_&_other_drugs/energy_drinks.php

http://www.scai.org/SecondsCount/Disease/detail.aspx?cid=135410fb-a293-43e0-82c6-ec0bcc47125f

Time Management:

http://www.studygs.net/timman.htm

http://lss.info.yorku.ca/resources/university-time-management/

Check in next Thursday for our next blog! For more information go to Health Education's webpage at www.healthed.scld.yorku.ca !! 

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Just In Time for Pub Night: Safe Partying for YU

Can we get a drum roll please…Get excited because for the first time ever York’s HealthEd’s Alcohol & Other Drugs Team has its very own blog! Our team specializes in teaching you all about safer partying, the effects of drugs, standard alcohol consumption, mocktail recipes and more so that you can make informed choices during your time here at university. Not only are we on campus to provide you with all the info you need, but we will now also have weekly blog posts that you can check out for the latest news, events info and hot topics related to alcohol and drugs. 

With the start of the new school year, comes the endless list of party invites so today’s blog is all about safer partying!

Did You Know…?

-35% of York University students actually don’t drink

-Most of those who do drink consume 4 or less drink 

But how exactly do we measure a drink? Get out your tablespoons, calculators and conversion charts…just kidding! We use something called standard serving sizes that are measurements used to define the appropriate amount of alcohol per drink. These standard serving sizes vary depending on the type of alcohol.

The standard serving sizes are…

BEER: 12 ounces

WINE: 5 ounces

HARD LIQUORS (like vodka, gin, rum): 1.5 ounces

Now nobody expects you to bring a measuring glass to a party, but it’s important to have an idea of what these serving sizes look like so it’s a good idea to measure them out at home.

 Keeping track of the amount of alcohol that you consume can be hard especially if you consume mixed drinks that contain multiple shots of alcohol, so here are some tips to keep you on track.

Set a drink limit before you go out and make your best effort to stick with it

Bring a friend who you can trust will be strict enough to help you stick with your limit

Pace yourself! Eat snacks and consume non-alcoholic drinks in between your consumption of alcoholic beverages

Leave the credit card at home and only set aside enough cash to pay for the number of drinks you plan to have. After all, think of all the textbooks you can buy with the money you will save!  

No matter how much you plan to drink, it’s crucial that you plan ahead to have a safe ride home. Select a designated driver from your group of friends, remember to bring bus fare, and add a few taxi numbers into your cell just in case. You never know when you might need one! Here are some phone numbers for taxi services that you can use in the Toronto area:

Crown Taxi: [phone]

City Taxi: [phone]

Co-op Cabs: [phone]

Check in every Thursday for a brand new post! Spread the word about our blog, have fun, party safe and learn more about our team on campus from the SC&LD office located at S171 Ross and on HealthEd’s webpage: www.healthed.scld.yorku.ca