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| | This is the Ask UHELP article
answered this week. Note: Ask UHELP is in Operation during the normal
school year excluding summer. New questions maybe asked during our off
season and will be answered at the earliest possible convenience.
Miscellaneous
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This Weeks Article
Dear UHELP,
How exactly does the “Plan B” pill
work? How do I go about getting it if I suddenly need to?
~Wanting to be Prepared
Dear Wanting to be Prepared,
The Plan B pill is a form of emergency contraception most commonly
known as the morning after pill. Plan B is not an abortion pill,
although many people often confuse Plan B with RU-486. Plan B
consists simply of progesterone hormones given either in two, single
dose pills, or one pill containing two full doses. Progesterone is
a hormone that prevents ovulation (unless ovulation has already
occurred) and thickens cervical mucus, making it harder for sperm to
swim up and fertilize an egg. It is important to remember that
although Plan B can be effective a maximum of five days after
unprotected sex, it is most effective within 72 hours. Side effects
may include spotting and/or light bleeding. In addition to
obtaining Plan B from your regular physician, you can also get Plan
B at any nearby Planned Parenthood (Madison: 206.328.7700 or
U-District: 206.632.2498). Plan B is also available from providers
at Hall Health, and the cost is very reasonable for students.
Established patients may come to see the Women's clinic triage nurse
for Plan B, without having to have a physical exam. Finally, you
can obtain Plan B at a number of pharmacies in Washington State
without seeing a clinician (1-888-NOT-2-LATE). For further
information visit:
www.hallhealthcenter.org and click on Women’s Clinic, and then
Health Information.
~UHELP
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Safe Love of
Valentines Day
Dear UHELP,
Valentines Day is coming up and my
boyfriend has chosen to be abstinent. We have talked about his
sexual boundaries and we both agree that we are not ready to have
sex. We want to be a bit sensual to make the day special, but what
is there to do besides having sex? Thanks,
~Hot 4Valentine
Dear Hot 4 Valentine,
There are plenty of ways all year long
to be sweet, sensual, sexual, and safe without intercourse. The
first thing to keep in mind is that Valentine’s Day is for
expressing how you feel about your loved one, so it is time for some
fun! You can always do something intimate and romantic, like taking
walks along the beach, holding hands, watching a romantic movie,
giving back rubs—the list is endless!
Maybe you’d like to make a nice dinner
and snuggle on the couch afterwards. It’s always a good idea to set
the mood with some good music. I highly recommend the City of Angels
sound track, Norah Jones, John Mayer, Josh Groban, or Portus Head’s
“Dummy” if the mushy stuff is not for you.
Then once you are in a dimly lit
private environment soft kisses on the erogenous zones will get
things going good. Erogenous zones or “g-spots” are areas of the
body in which light touches get one excited, such as the nape of the
neck, ears, angle of waist, and even nipples on both sexes.
Sometimes kissing one zone while caressing another will triple the
effect. Try out a flower or other soft objects for touching. Keep in
mind the talk you had on boundaries because at this point things can
start to get hot.
This may lead to some making-out which
for some people is a comfortable place to stop. If not and you want
a safe way to orgasm, mutual masturbation can be a safe and
effective method. Mutual masturbation is when both partners are
masturbating next to one another at the same time. If you want to
perform manual sex (a hand job) on your partner make sure your hands
are washed with soap and water and you are free of skin breaks
because STD’s can be passed through cuts in the skin. If you want
some advice on masturbation or other techniques “Sex for Dummies” is
a good place to start. Also, Toys in Babeland holds monthly work
shops on such matters. Have a good time, be safe, and remember your
boundaries.
Happy Valentines Day,
~UHELP
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Sexual Assault
Dear UHELP,
Where can a person go for help if
they have been sexually assaulted?
~Anonymous
Dear Anonymous,
The first thing a person can do in a
situation like this is to get to a safe place, where they are no
longer at risk from their attacker. Then a person should seek
immediate medical help at an emergency room, such as the UW Medical
Center or Harborview Medical Center. Harborview’s Center for Sexual
Assault and Trauma has a rape kit, which is a series of tests done
on rape victims to collect evidence. One has the right to refuse any
part of the rape kit testing if uncomfortable, but its purpose is to
collect as much physical evidence as possible. In order to maximize
the accuracy of the test results, do not shower, urinate, bathe,
douche or throw away the clothing worn during the incident. One can
get tested for STDs and also have a urine sample taken for
comprehensive drug testing. The evidence can be stored while the
person makes a decision about pressing charges. To report an
incident, call the police by dialing 911 or 9-911 from on campus.
Another great resource on campus for
those who have been assaulted, or who are interested in getting more
information is the Sexual Assault and Relationship Violence
Information Service (SARIS): 206-685-HELP (206-685-4357). It is a
free, confidential and safe starting point from which all students
can get more information. SARIS resource specialists can provide
information to the victim, their friends and family about options
and services, including medical assistance, legal options and
counseling among others. One can also report assault or relationship
violence anonymously to SARIS, which means they do not need to give
any personal, identifiable information to report an incident to get
help.
For more information, please contact:
King County Sexual Assault Resource
Center: 1-800-825-7273
Crisis Clinic 24 hour crisis line:
206-461-3222
~UHELP
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HPV #1
Dear UHELP,
My sister and her husband have been
faithfully married for ten years. She has what looks like to me HPV.
Her husband broke out with a wart on his lip and one on his thumb
about two weeks after she noticed the bumps on her genitals. My
question is can someone come in contact with HPV other than sexually
and spread it to their partner? If so, what are the other causes?
And if not, how can it be explained that she is showing symptoms ten
years later?
~Stumped Sister
Dear Stumped Sister,
Thank you for taking the time to stay
informed on health issues. We believe it is important to ask the
questions that are of great concern to you or to others you may
know.
First of all, while we are here to
provide information and resources to you, we strongly recommend that
if you have any medical questions or concerns, that you see a
physician.
HPV, otherwise known as the Human
Papilloma Virus, is the name of the group of viruses that infect the
skin. There are more than 80 different strains of HPV. Certain
strains cause warts on the hands or feet, and other types can cause
warts or abnormal cell changes on the genitals. To answer your first
question, HPV is spread by direct skin-to-skin contact during
vaginal, anal or oral sex with someone who has an active infection.
Warts on the other parts of the body
are caused by different types of HPV. People don't get genital warts
by coming in contact with warts on the hands or the feet. Once
infected with genital HPV, an individual may never show symptoms.
Warts may be difficult to see, and sometimes it's hard to tell the
difference between a wart and normal bumps or pimples. A doctor or
nurse will need to check more closely. Another possible reason an
individual may not show symptoms of genital warts after infection,
would be due to the suppression of the virus by their immune system.
After treatment and the removal of warts, the virus may remain in
the skin nearby. If the immune system is suppressing the virus, it
may lay dormant for months and even several years. Due to the
increasing numbers infected with HPV every year it places risk on
all those who are sexually active.
Certain strains of HPV also put women
at more risk for certain types of cervical cancer. Like any other
sexually active women, a woman with genital warts should get pap
tests on a regular basis. The pap tests can find abnormal cells that
are on the surface of the cervix that may eventually become cancer
if not monitored or treated. Cervical cancer almost always can be
stopped before it occurs by finding abnormal cells early.
The important thing to remember is
that when someone finds out they have HPV, they may feel very upset.
They may feel ashamed, less attractive, or less interested in sex.
They may feel angry at their sexual partner(s), even though it is
usually not possible to know exactly when or from whom the virus was
spread. Just remember that symptoms of genital HPV can be managed,
and cervical cancer associated with genital HPV can be prevented
through regular Pap tests. For those infected with HPV, it may be
comforting to know that you are not alone. It is estimated that tens
of millions of Americans have HPV.
~UHELP
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HPV #2
Dear UHELP,
Is the HPV (warts) found on fingers
and feet considered an STD?
~Anonymous
Dear Anonymous,
No, there are many types of HPV (Human
Papilloma Virus) and those that infect the genitals and surrounding
areas may be transmitted through sexual behavior. Therefore, those
strands that infect other parts of the body such as the fingers or
feet are not a sexually transmitted disease. You cannot get genital
HPV by touching a wart on your finger or foot, and they cannot be
spread interchangeably.
What is HPV?
HPV can be any of multiple strains of
papillomaviruses that cause warts, especially on the hands, feet,
and genitals. There are approximately 100 strands of HPV and about
30 of them can be transmitted sexually.
How can it spread?
HPV of the genital warts strand is
spread very easily from skin to skin contact during sex. This may be
vaginal or anal sex (and very rarely oral sex). This virus spreads
most often when outbreaks occur on the carrier's skin. This means
that if there are warts on the surrounding areas of one's genitals,
a condom alone does not protect against transmission. It is also
important to keep in mind that these warts can be so small they are
difficult to detect. Additionally, if they are inside of a woman's
vagina they are very rarely noticeable without a clinical exam.
How common is it?
HPV is the most common STD in the
United States. In fact in this country alone there are about 5.5
million new cases each year. Because the ability to see any signs of
an outbreak is difficult and unreliable, it is important to protect
both you and your sexual partner by using a condom or other skin
barrier, such as a dental damn, until you have both been tested. If
you have been diagnosed with HPV, there is no need to panic. You are
not alone. Approximately 50 percent of sexually active men and women
acquire HPV at some point in their lifetime. Although there is no
cure for HPV, there are many treatments available control the virus
and decrease the possibility of outbreaks. The most important thing
is to be tested, and receive treatment if you are diagnosed.
Untreated cases of HPV can lead to further health problems, such as
cervical cancer and pregnancy complications.
~UHELP
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STD Testing 2
Dear UHELP,
I've had unprotected sex and went
to my doctor to get tested. Besides HIV, the only tests that they
offered were for gonorrhea and chlamydia, and I tested negative,
thankfully. How do I know if I'm free of all the other STD's that
are out there? Is lack of symptoms sufficient to say that I'm
STD-free?
~Wanting STD Tests
Dear Wanting STD Tests,
You have already made some excellent
decisions in dealing with this issue. The fact that you have already
visited a health care provider to get tested is positive step. While
the nature of the sex engaged in (vaginal, oral, anal) and the
symptoms experienced may help narrow down the possible STDs you may
have contracted during an unprotected sexual encounter, diagnosis of
a STD should only be determined by a health care provider.
Similarly, the only way to be certain that you are STD-free is to
get tested by a medical professional. You have already done this and
as a result, know that you do not have HIV, gonorrhea, or Chlamydia.
Not all STDs are contracted in the
same manner. More specifically, many STDs are transferred by
exchange of bodily fluids (ex. semen, vaginal fluid), while others
do not require fluid exchange and can be spread simply by direct
skin-to-skin contact at the infected site. Because different STDs
have different modes of transmission, it is important to consider
what behaviors you actually engaged in to assess your risk of
contracting a specific STD from an infected partner.
Furthermore, in regards to your
question about symptoms, it is definitely not the case that a lack
of symptoms suggests that you are STD-free. Many STDs including
Chlamydia, Gonorrhea, and HIV in its early stages often exist
without symptoms in most people, especially women. I assume that
your doctor tested you for these three for this very reason, as you
claim to be experiencing no symptoms. On the other hand, there are
additional STDs that less commonly exhibit no symptoms. These
include Genital herpes, Bacterial Vaginosis, Hepatitis, Human
Papillomavirus (HPV), and Syphilis. The only way to be certain that
you have not contracted any of these STDs is to be tested for each
of these individually.
Below I have provided a table for you
listing some of the most common STDs and how they are commonly
tested. If you are indeed infected with one of these other STDs and
are not tested, when and if symptoms develop, they may be confused
with symptoms of other diseases. STDs are most successfully treated
when diagnosed early. A STD left untreated may lead to lifelong or
fatal consequences. In addition, even if you have no symptoms of a
STD, you can still pass the infection on to another person. This is
why it is so important to get tested.
Because you are feeling uneasy about
the lack of comprehensive STD testing provided to you already, the
best thing for you to do would be to revisit your doctor to reassess
your situation and discuss whether further testing is appropriate.
In the future, to protect yourself from contracting STDs, the
following measures suggested by
Planned Parenthood can be taken:
1. Abstain from having sex
2. Practice "safer sex" by protecting
yourself with a condom every time you engage in vaginal, anal, or
oral sex. Make sure you know how to use a condom correctly as
improper use of a condom can result in breaking or tearing during
intercourse.
3. Be aware that many other forms of
birth control (birth control pills, shots, implants, patch, and
diaphragm) do not protect against many STDs. Make sure to use a
condom to protect yourself against STDs.
4. Limit your number of sexual
partners.
5. Avoid sharing needles or drug
injection equipment.
6. Learn how to talk with your partner
about STDs and using condoms.
7. When you are sexually active,
especially if you have more than one partner, get regular exams for
STDs from a health care provider.
8. Learn the common symptoms of STDs.
Seek medical help right away if you think you may have an STD.
9. Don't douche as it removes normal
bacteria in the vagina that protects you from infection, thereby
increasing your risk for getting some STDs.
|
STD |
How is it diagnosed? |
|
|
|
|
Bacterial Vaginosis |
Pelvic exam, examination
of vaginal fluid, and/or microscopic examination of vaginal
tissue |
|
|
|
|
Chlamydia |
Examination of tissue
samples or urine. Often chlamydia is confused with gonorrhea |
|
|
|
|
Cytomegal Ovirus (CMV) |
Blood test |
|
|
|
|
Gonorrhea |
Microscopic examination
of urethral or vaginal discharges; cultures taken from the
cervix, throat, urethra, or rectum; urine tests |
|
|
|
|
Hepatitis |
Blood test |
|
|
|
|
Herpes |
Culture of fluid sample
taken from the sores or by blood test. Can be confused with
syphilis, chancroid, and other STIs |
|
|
|
|
Human Immunodeficiency
Virus (HIV) |
Blood, urine, and saliva
tests can detect HIV antibodies. AIDS diagnosis is based on
a variety of conditions and "opportunistic" infections
related to HIV infection. |
|
|
|
|
Human Papilloma Virus
(HPV) |
Microscopic examination
of tissue or fluid samples; clinical evaluation of warts
during physical or gynecological exam; Special magnifiers Ñ
colposcopes - can detect genital HPVs that cannot be seen
with the naked eye during pelvic exams; Pap tests may reveal
precancerous conditions caused by genital HPVs - early
treatment prevents cancer of the cervix |
|
|
|
|
Molluscum Contagiosum |
Microscopic examination
of tissue taken from the sore |
|
|
|
|
Pelvic Inflammatory
Disease (PID) |
Pelvic exam; microscopic
examination and/or culture of vaginal and cervical
secretions; laparoscopy - an optical instrument is inserted
through a small cut in the navel to look at the reproductive
organs |
|
|
|
|
Pubic Lice |
Seen with the naked eye
or with a magnifying glass, pubic lice look like tiny crabs.
They attach themselves and their eggs to pubic hair,
underarm hair, eyelashes, and eyebrows. Eggs are white and
are deposited in small clumps near the hair roots. |
|
|
|
|
Scabies |
Although people can
diagnose themselves, diagnosis is often difficult.
Microscopic examination of a skin scraping or biopsy by a
clinician may be necessary. |
|
|
|
|
Syphilis |
Microscopic examination
of fluid from sores; blood tests; examination of spinal
fluid |
|
|
|
|
Trichomoniasis |
Microscopic examination
of vaginal discharge |
|
|
|
|
Urinary Tract |
Infections Consult your
clinician to confirm diagnosis and treatment. |
|
|
|
For more information on this topic,
including resources and comprehensive listings of common STDs and
their related symptoms, please visit the following websites:
http://www.plannedparenthood.org/sti/stis2.html#_1
http://www.4woman.gov/faq/stdsgen.htm#4
Another great resource is the Center
for Disease Control National STD Hotline, where experts can answer
questions directly related to transmission, prevention, and
treatment of sexually transmitted diseases and infections. (800)
227-8922.
~UHELP
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Oral Sex & Semen
Dear UHELP,
Can I get STDs from swallowing
semen (from oral sex)? Also, will I gain weight from swallowing too
much semen?
~Curious About Semen
Dear Curious About Semen,
First of all, thank you for the great
questions. It is important to stay informed about these topics to
keep yourself safe and healthy.
1. To answer your first question: yes,
it is possible for STDs to be transmitted through semen via oral
sex. In fact, both the giving and receiving partner are at risk for
infection via oral sex. Although the risk is much lower than vaginal
or anal intercourse, oral sex puts one at risk for gonorrhea,
syphilis, chancroid, herpes, hepatitis B, cytomegalovirus and HPV.
HIV and chlamydia can also be transmitted during oral sex, although
very rarely. Many STDs are transmitted via mucus membranes or cuts
and abrasions on the skin but infections transmitted directly by
semen include gonorrhea, syphilis, chlamydia, and HIV. You can
easily avoid this risk by using condoms on a penis, or dental dams
to cover vulva or the anus during oral sex.
2. To answer your second question: no,
you will not gain weight from semen. Semen is composed of sperm and
supporting fluid from the seminal vesicles, prostate gland, and
Cowper's gland. More specifically, semen contains citric acid, amino
acids (protein), fructose (sugar), enzymes, phosphorylcholine,
prostaglandin, potassium, calcium, magnesium, nitrogen, vitamin B12,
and zinc. Although there are many components in semen the volume of
an ejaculation is so small that there is no nutritional impact. In
fact, the volume of the average ejaculation is merely 1 teaspoon.
Therefore, the average ejaculation contains merely 1-2 calories.
~UHELP
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Oral Sex 2
Dear UHELP,
Do you happen to know the
percentage of single women who perform fellatio? I have seen the
article on anal sex stating that 5 to 10 percent of women enjoy it.
I agree with that number, although I would imagine that the
percentage enjoying fellatio is much higher.
~Wondering About Fallatio
Dear Wondering About Fallatio,
In response to your question, I cannot
seem to find an actual statistic, or percentage, but I can assure
you that oral sex is quite common in relationships. If you are in a
relationship and having a disagreement in which one of the partners
is willing to perform oral sex and the other is not, communication
is the answer. It might be helpful to talk about it at a time when
you are both relaxed, and comfortable; not in the middle of the
action. This is important because in the heat of the moment we are
liable to make decisions that we might later regret and because this
can be an uncomfortable topic.
Maybe understanding why your partner
is reserved about this aspect of your sexual relationship can help
resolve the concerns and ease the strain on your relationship. It is
possible that this person has never performed oral sex and is unsure
about it, even a bit fearful. If after talking about it, your
partner is open to the idea of it, but still unsure, you can take
little steps to work up to it. You can try kissing the penis, or
around it. It is likely that as a couple you can work on this
activity and both really enjoy it.
Also keep in mind that a variety of
condoms come in a variety of flavors (mint, strawberry, banana,
etc). These can help to make your partner more comfortable, as well
as to prevent the transmission of STDs. There is also flavored
lubrication, which would be more intimate than the condom barrier.
Maybe not having to taste or feel the ejaculation would make a
partner more excited about performing. Thanks for your question and
remember that the key is communication.
~UHELP
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Sex For Your
Health
Dear UHELP,
I've heard you talk a lot about
safe sex - wear condoms and use two methods of birth control - but
how does sex play a role in healthy living outside of just being
physically safe when you have sex?
~Anonymous
Dear Anonymous,
Talking about health is a tricky
thing. For starters, what the heck is it? Are you healthy when you
eat right or workout regularly, when you're happy and
self-confident, when you're one but not the other? Obviously that's
a question you ultimately need to answer for yourself, but here in
our UHELP program we envision a healthy person as someone who
recognizes the importance of at least the following five
health-related categories: physical, mental, emotional, spiritual
and cultural well-being. Even with this description it's still hard
to get your head around what it means to be healthy. It's just too
abstract a concept. So let's get down to your question and try to
get our heads around the idea.
Everyone has to deal with sex. Whether
you have chosen abstinence, are in a long-term relationship or have
decided to do some experimenting, sex is a highly publicized,
often-talked-about fact of life. Sex is also recognized as a notable
health issue. Despite this, when you say the two words "health" and
"sex" what comes to mind? Do you instantly think of how sex affects
your emotional well-being or your self-identity? Probably not.
Instead, American society tends to emphasize the physical health
concerns associated with sex: sexually transmitted diseases,
pregnancy and the importance of self-protection in particular. Of
course, these issues are significant and well worth emphasizing, but
at the same time it's important not to forget the big picture. In
order to make healthy choices regarding sex, you have to recognize
the mental, emotional and spiritual effects it may have on your
life.
Take for example the recent
popularization of tantric sex. Although the definitions of what
constitutes tantric sex vary, it is generally defined as a set of
techniques for improving people's sex lives found originally in
Hindu texts titled the Tantras, which were written around 300 A.D.
Advocates of tantric sex suggest its strength lies in its
recognition of the close ties between human sexuality and spiritual
and emotional well-being. As a recent article on WebMD emphasizes,
tantric practices aren't just about the physical act of having sex.
"Tantric sex is ultimately supposed to be a way to spiritual
enlightenment, not an end in itself," the author writes. Thus,
practitioners of tantric sex, including such celebrities as Tom
Hanks and Sting, claim that tantric sex is about making a connection
with your partner and reaching new levels of spiritual awareness.
OK, so you're probably wondering how
we got from trying to define health to a discussion of tantric sex.
Good question. Basically we, as your peers and health educators,
want to emphasize just how all-encompassing and multi-faceted the
issue of health really is. In particular, we wanted to point out
that sex, as a concrete example of a health issue, is much more than
a simple physical act. And, consequently, that your decision to have
or not have sex needs to take into account the possible emotional,
spiritual and cultural ramifications that may occur. Make sure to
ask not only "Are we using protection?" but also "Have my partner
and I invested the necessary emotional commitment for this?" and
"How does sex fit in with my religious or spiritual beliefs?" Once
you've started asking these questions, you're well on your way to a
healthy lifestyle so good luck and have fun!
~UHELP
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Rimming
Dear UHELP,
So my boyfriend wants me to give
him a rim job, and I'm kind of grossed out. I've heard something
about dental dams as a way to make this a bit more appealing. What
exactly are they and how would I use one?
~Grossed Out Girlfriend
Dear Grossed Out Girlfriend,
First, before answering your question
about the mechanics of a dental dam, I want to remind you to make
sure that you feel comfortable with any sexual acts that you are
performing. It is important to know your own boundaries and
communicate these with your partner so that you both feel safe. If
something really grosses you out or makes you uncomfortable, you
don't have to do it even if someone else wants you to. With that
said, once you have decided to grant your partner's wish, using a
dental dam is a good way to enhance your own pleasure as well as
protecting you from potential STDs or other fecal/oral diseases.
What is a dental dam? Dental dams are
square sheets of thin latex, which act as a barrier between the
vagina or anus and the mouth during oral sex. When stretched across
a vaginal or anal opening, they prevent the exchange of bodily
fluids to and from the mouth. Used correctly, dental dams help
reduce the risk of transmission of sexually transmitted diseases
(STDs). Dental dams aren’t lubricated, and they come in plain or
various tasty flavors. Water-based lubricants can be used on the
side placed against the vagina/anus to enhance pleasure for the
recipient. Remember, dental dams are latex, so just like condoms, DO
NOT use oil-based lubricants since they weaken latex barriers to
break and can cause them to break. Dental dams run from 50 cents to
around $3 per dam, depending on size, color, flavor, etc. Too
expensive? Buying a multi-pack is cheaper.
How to use a dental dam:
-
Be careful when handling the dental
dam as they can rip when you open the package and are easily
torn by sharp nails, jewelry, etc. Since they act as a barrier
between bodily fluids, you don't want any holes in them!
-
Wash off any powdery talc on the
dental dam. Air dry, or pat with a towel.
-
Put some water-based lubricant such
as K-Y jelly®, or WET® on the dental dam and then place it over
the vagina or anus. (Ooh la la, this increases sensation for
your partner.)
-
Make sure the dental dam doesn't flip
over during oral sex - you should use only one side of it! Don't
use the same dental dam for oral sex on both partners! Don't
reuse the dental dams - they are not sterile after washing and
could still transmit STDs!
How to make your own Dental DamÉuse an
un-lubricated condom or saran wrap! It’s easy as 1, 2, 3.
Making a barrier from a condom
-
Choose an un-lubricated condom
-
Cut of the tip of the condom and
throw it away
-
Cut the condom lengthwise and now you
have a dental dam
An advantage of using a "condom-dam" is
that the latex is thinner and thus offers increased sensation.
Unfortunately, the size of the barrier is smaller, so less area of
the body is covered.
Use plastic wrap! This is an inexpensive
option which transmits heat well (good for sensation). It can be
used by with people who have latex allergies, but since it is not
latex and has not been tested for this kind of usage you should not
rely on this as an STD prevention method
~UHELP
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Safe Sex & Anal
Cancer
Dear UHELP,
I have a concern about anal sex. My
partner and I have been in a relationship for almost two years. For
the most part (as far as I know) we have been in a monogamous
relationship. We have broken up a couple of times but I have not had
sex with anyone and I do not think he has either. We do not use
condoms when we have vaginal sex and likewise, we do not use condoms
with anal sex. He does not cum in me through vaginal but he does cum
in me through anal. What are the consequences? Could I get cancer or
something? Is this a good idea or a bad idea? Should I go to the
doctor?
~Concerned About My Sexual Health
Dear Concerned About My Sexual Health,
Thank you for your question. First of
all, it's important that both you and your partner agree that anal
sex is something you would like to make part of your sexual
relationship. If you are not enjoying anal sex, it's important to
let your partner know. With that said, if practiced properly, anal
sex can be safe and pleasurable for both partners. Here are a few
things you should consider to ensure your protection.
Okay, let's start with STDs. STDs can
be spread by semen and blood (i.e. a cut in the vagina or rectum).
Since you are not using condoms, it is important to make sure that
both you and your partner are STD free, even if you believe you have
been in a monogamous relationship. If you are unsure of your STD
status (remember, some STDs do not show symptoms), use a lubricated
latex condom until you have both visited your doctors for an STD
test.
Pregnancy must also be considered.
There is very little risk of getting pregnant from anal sex, but the
presence of semen in the vicinity of the vagina could possibly
result in pregnancy, but this is highly unlikely. However, using the
withdrawal method without a condom during vaginal sex is only 81-96%
effective (some sperm may be present prior to ejaculation). If
pregnancy is a concern, you may want to talk to your doctor about
more effective alternative forms of birth control.
As far as cancer is concerned, a
number of research studies have discovered anal intercourse may be a
risk factor for anal cancer, but there are other more prominent risk
factors which include infection with multiple strains of human
papillomavirus (genital warts), constant irritation, or chronic
inflammatory changes. If you are concerned about this, it is a good
idea to discuss this with your doctor.
It is also important to make sure that
you never have oral or vaginal sex after anal sex without thoroughly
washing the penis with soap and water. The anus itself is clean,
containing natural, healthy bacteria. However, the bacterial flora
present in your anus may cause infection or irritation in your mouth
or vagina.
Finally, if both you and your partner
are STD free, then semen itself is not harmful to your rectum. Make
sure you breathe deeply and relax to allow the anal sphincter
muscles to stretch, and use plenty of lubricant to reduce friction
and the possibility of tearing your anal tissue. If you have
considered all of the above, it will only be necessary to see your
doctor if you experience a tear or bleeding in your anal tissue.
~UHELP
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Anal Sex
Dear UHELP,
Hello, I love your website. I have
two somewhat-related questions. First, my partner and I both enjoy
anal sex regularly, and we don't use any protection. Frankly, we
love the sensation of releasing myself into her. Is this a safe and
okay thing to do? Neither of us has an STD or any other diseases.
Second, my partner was wondering if semen is, in general, fairly
high in calories?
Anonymous
Dear Anonymous,
As for your first question, what
you're describing generally has no side effects, provided that
you're sure neither of you has a transmissible disease. However,
there are several things to keep in mind. First, remember that
unprotected anal sex is generally the riskiest behavior for STD
transmission. If there are any cuts or abrasions in the anal wall,
it puts you at risk for transmission. If you have any doubt at all
about whether you or your partner has a communicable disease, you
should use a condom for anal sex. Second, risk of pregnancy through
anal sex is extremely, extremely low, if not nil. Finally, because
the anus isn't bacteria-free, unprotected anal sex puts you at risk
for getting a urinary tract infection (UTI) (men) or bladder
infection (women). You can read more about the symptoms of a UTI in
one of our previous Ask UHELP columns:
http://www.thedaily.washington.edu/phe/020416phe.lasso
As for your second question, semen
isn't high in calories! Each teaspoon of ejaculate has about 5-7
calories (source: "Nutritional value in a serving of semen,"
Columbia University's Health Question and Answer Internet Service).
However, there are still good reasons for avoiding swallowing semen
during oral sex, especially because of the risk of getting an STD.
Gonorrhea and syphilis can be transmitted through oral sex. If
someone has herpes in the genital area, it is possible to be
transmitted orally, although it is not common. There is some risk of
transmission of HIV through oral sex, but it is much lower than
vaginal or anal sex. For safety, you may wish to consider using a
flavored condom during oral sex.
~UHELP
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HPV #3
Dear UHELP,
I'm a 21-year-old female. A little
over a year ago, I was diagnosed with Human Papilloma Virus (HPV). I
recently broke up with the guy who gave it to me and am now single
and scared to death of dating again. The thought of having to tell a
guy about my incurable, contagious STD makes me never want to go on
a date again. Should I search for a similarly infected male? Any
advice on how and when to tell a potential boyfriend?
~Scared About Dating
Dear Scared About Dating,
First, you really shouldn't feel
ashamed that you've contracted HPV. This is one of the most common
sexually transmitted diseases on campus, in addition to chlamydia,
herpes, and gonorrhea. In fact, around half of your friends probably
have it too, but they just don't know. A 1998 study estimated that
43 percent of female college students will become infected with HPV
at some time during their college years (source: Ho, et al. "Natural
History of Cervicovaginal Papillomavirus Infection in Young Women."
N Engl J Med 1998;338(7):423-8.). That's almost half of female
college students, and that number's even more sobering when you
realize that the study included women who are not sexually active.
It's likely that half of all sexually active female college students
will contract HPV. So you're definitely not alone, and you shouldn't
feel abnormal, weird, or uncomfortable. You're normal.
(For more information on the
prevalence of HPV, see the Centers for Disease Control publication
titled "Tracking the Hidden Epidemics: Trends in STDs in the United
States -- 2000.")
Just to review, in most cases, HPV has
no symptoms at all. A few strains of HPV may lead to genital warts.
If you have warts, you should see a doctor, since they can be
successfully treated. On the other hand, there is currently no
medical treatment for the underlying HPV infection. Because HPV is
the single most important risk factor for cervical cancer (as well
as a risk factor for penile and anal cancer), you should make sure
to get a pelvic exam every year. Now for the good news! Your body
may rid itself of the disease over time. In fact, 91% of infections
become undetectable within two years (source: Ho, ibid.).
There's not a lot you can do to
prevent transmission of HPV, which is partly why it's so common. The
HPV virus is spread by skin-to-skin contact, and the disease is just
as infectious if warts are not present. According to the CDC, recent
research has shown that condoms cannot protect against infection by
HPV. Condoms are still recommended, however, as they may prevent the
transmission of other sexually transmitted diseases that may coexist
with HPV. Also, if you have vaginal HPV, for safety you should avoid
having anal sex right after having vaginal sex, because you risk
transferring the infection.
The best thing for you to do is just
be honest with potential sexual partners about having HPV. In most
cases, you're not going to scare a guy away. If he's had more than a
couple prior sexual partners, it's likely that he's already been
exposed to the disease before. Show him this article if you need to!
Finally, good luck on your dating adventures! If you need more
information, you're welcome to come by Hall Health room 213 anytime
and talk to one of the friendly Peer Health Educators; that's what
we're here for.
~UHELP
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Painful Sex
Dear UHELP,
My boyfriend has a large penis, and
sometimes it feels like he's hitting something inside of me. This
hurts! What can we do about it?
~Anonymous
Dear Anonymous,
Unfortunately, painful sex is not that
uncommon. In fact, the National Health and Social Life Survey
reported painful sex occurring in 15% of women. However, don't think
this is something that you have to live with. Sex should be
pleasurable for each partner, and it's important to work with your
boyfriend to ensure mutual enjoyment.
It sounds like your boyfriend's penis
is hitting your cervix. The cervix constitutes the lower portion of
your uterus allowing sperm to enter and menstrual blood & secretions
to exit. Since it is full of nerves, stimulation of the cervix is
extremely pleasurable to many women and can even bring about orgasm
in a few. However, for some, like yourself, pain and discomfort may
be the result.
In addition, if you are experiencing
this pain during menstruation or ovulation, your discomfort may be
due to the increased sensitivity of your pelvic organs. They swell
slightly during your menstrual cycle making deep penetration of the
penis uncomfortable.
To alleviate your pain, steer clear of
positions that allow deep penetration. Woman-on-top positions will
allow you to control the depth of penetration and prevent his penis
from reaching your cervix. Furthermore, by straightening your legs
during intercourse, shallower penile penetration will occur. As a
bonus, you may even experience greater clitoral stimulation in these
positions.
Also, be sure to allow adequate time
for arousal to occur. When you become aroused, your vagina becomes
wet, and longer and wider at the top. Unless you are properly
aroused, the penis may thrust against your cervix, uterus, or
ovaries during intercourse, causing pain. If these simple changes
don't help, see a doctor to seek further advice. In addition, even
if these changes do alleviate your pain, make sure you mention this
to your doctor on your next visit, since the pain might be related
to other medical conditions, such as a tipped uterus.
Finally, if you haven't already, it is
essential that you communicate your concerns to partner. Your
boyfriend may think that your moans of pain are moans of pleasure,
and if you don't explain your discomfort to him, he will likely
continue what he's been doing. Let him know both what you like and
what you don't like, and ask him to divulge the same information to
you. By keeping in touch with the needs of your partner, your sexual
relationship will benefit immensely.
Good luck!
~UHELP
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Morning After
Pill
Dear UHELP,
My friend was telling me about
something called the "Morning After Pill" that you can take after
sex to prevent pregnancy. What is it and how does it work? How can I
get it?
~Anonymous
Dear Anonymous,
The "Morning After Pill" is the common
term for Emergency Contraceptive Pills (ECP's) that can be taken by
women after engaging in unprotected sex. This includes women who use
no birth control, who have a condom slip or break, whose diaphragm
slips out of place, or who are late starting a new pack of birth
control pills or missed several pills in a row. Intercourse during
your most fertile days can result in pregnancy up to 30% of the
time. ECP's contain hormones that can, if taken within 72 hours of
sexual intercourse, decrease the chances of pregnancy by
approximately 75% or more. It is important to note that ECP's cannot
protect against sexually transmitted diseases and are not
recommended as a regular form of birth control.
How do they work?
ECP's are taken orally and most contain doses of the hormones
estrogen and progestin. The hormone doses can inhibit ovulation
(meaning the woman does not release any eggs that month), alter
transport of the sperm which prohibits fertilization, or can alter
the lining of the uterus thereby stopping the fertilized egg from
implanting. If a fertilized egg is already implanted in the uterus,
ECP's will not terminate the pregnancy.
Are ECP's safe and what side effects
do they have?
ECP's, like other drugs, are regulated by the government and are
considered a safe form of birth control. Yet ECP's are not miracle
drugs and unpleasant side effects are possible. Nausea is reported
in 30-50% of women and vomiting in 15-25%. Breast tenderness,
fatigue, irregular bleeding, abdominal pain, headaches, and
dizziness may also occur. Yet, it is important to note that in a
recent study of 235 women it was found that the overwhelming
majority-91%-were satisfied with the method, and 97% would recommend
it to friends and family (Harvey et al, 1999).
Where can one go to get emergency
contraception?
The answer to this question depends, at least partially, on where
you live. You can always obtain a prescription from a physician
whether it be at a small clinic or emergency room, but it is
important to note that most Catholic hospitals will not prescribe
ECP's due to ethical and religious views. Luckily for UW students,
Washington State has a program that allows pharmacists to prescribe
ECP's. This means that you can go to a local pharmacy and obtain
ECP's without having to see a doctor first. To find a pharmacy near
you with these services you can check out
http://ec.princeton.edu/providers/index.html. Also, Hall Health
Primary Care Center provides emergency contraception and you can
call the WomenÕs Clinic at 685-1031 for more information.
Just remember, the sooner you can get
the emergency contraception, the better since its effectiveness
decreases the longer you wait!
~UHELP
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Female Condoms
Dear UHELP,
What is the deal with Reality, the
female condom? How effective is it?
~Curious About Condoms
Dear Curious About Condoms,
Reality is a soft, loose-fitting
polyurethane sheath that lines the vagina. It has a soft ring at
each end. The ring at the closed end is used to put the device
inside the vagina and to hold it in place during sex. The other ring
stays outside the vagina and partly covers the labia.
Reality has many benefits to both
women and men as a form of protection from sexually transmitted
infections (STIs) and pregnancy. The polyurethane construction makes
it a perfect alternative for those women and men with latex
allergies. The fact that it is made of polyurethane also means it is
ok to use an oil-based lubricant, which you should never do if using
a latex condom. Reality is not made with nonoxynol-9 which many
women and men can be allergic or sensitive to. However, if you would
like to use a lubricant with nonoxynonl-9 in it, you are more than
welcome to do so, as it will not harm the performance of Reality.
Another great benefit of Reality is that it can be inserted right
before intercourse or up to 8 hours beforehand, meaning no more
cooling off while searching for a latex condom when you're both
feeling the heat rising.
The only thing "wrong" with Reality is
that many of us haven't had that much practice or experience with
it, so the first couple of times using it will probably feel a
little awkward. Lubrication is the key to Reality's good
performance. Though the female condom comes lubricated, keeping it
lubricated on the inside and outside during intercourse is your
responsibility; otherwise it will not stay in place and it will have
a tendency to come out.
This product is a great alternative to
the male condom. It has many features that the male condom lacks,
and has many other great benefits. Everyone is encouraged to look at
www.femalehealth.com for more information about this product
available to both women and men.
~UHELP
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Male Condoms
Dear UHELP,
How effective is the male condom,
really?
~Anonymous
Dear Anonymous,
If condoms are used consistently and
correctly they are nearly 100 percent effective. Pay attention to
the expiration date on the condom package, only use water-based
lubricants (vaseline and other oil-based substances will cause
breakage), open the package with your hands and not your teeth, and
keep them off the dashboard of your car or other warm places.
Condoms are effective for preventing
against STDs such as HIV, chlamydia, and gonorrhea, which can be
transmitted through body fluids such as semen and vaginal
secretions.
Condoms are also effective in
preventing transmission of STDs through anal sex.
Condoms are less effective for STDs
transmitted by skin-to-skin contact, such as human papillomavirus
(HPV), which causes genital warts and cervical cancer.
There is no one definitive study about
condom effectiveness for all STDs. Several studies have demonstrated
that condoms can protect against the transmission of chlamydia,
gonorrhea, and trichomoniasis, and may protect against genital
herpes and syphilis. However, since not all studies have
demonstrated protective effects, the body of evidence is considered
inconclusive.
In fact, in July 2001, the National
Institutes of Health released a report on the efficacy of male latex
condom use in preventing the transmission of sexually transmitted
diseases. This report resulted from a meeting of 28 experts convened
at the NIH by the National Institute on Allergy & Infectious
Diseases in conjunction with the US Centers for Disease Control. The
report reiterates that condoms are highly effective in preventing
transmission of HIV and can reduce the transmission of other
sexually transmitted diseases. However, some stories in the media
have incorrectly concluded that the NIH report found condoms to be
ineffective and that there is 'no such thing as safer sex.'
This does not mean condoms are
ineffective, it simply indicates that more research is needed in
this area. Condoms definitely make sex safer, as opposed to using
nothing at all. In fact, the only 100% effective ways to prevent
against transmission of STDs are sexual abstinence or sex with a
single partner in a mutually monogamous, committed relationship.
Check out these sources:
http://www.metrokc.gov/health/
http://www.nih.gov
~UHELP
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Freshman 15
Dear UHELP,
I'm a new student on campus and I'm
really worried about gaining the Freshman Fifteen. Do you have any
suggestions to help me prevent weight gain?
~Worried Freshman
Dear Worried Freshman,
You have a very good question! Many
freshmen come to college very worried about gaining the dreaded
Freshman Fifteen. However, although weight gain is common among
college students, there are simple things that you can do to prevent
adding these unwanted pounds. You have taken the first step in
prevention by seeking information.
One of the most important components
of preventing weight gain is staying active. Many students who were
on a sports team in high school, stop playing sports in college. It
is important to maintain at least the same level of physical
activity that you had in high school. Think about it: if you consume
the same amount of food as you did during high school, but are less
active, you will gain weight. Here are some ways you can stay
active:
Naturally, your diet is also a very
important component in maintaining your weight. The best thing you
can do is really make an effort to eat a well-balanced diet. Eat
fruits or vegetables at every meal, replace white breads with
high-fiber, complex carbohydrates, and remember your three servings
of dairy to keep your bones strong. Also, watch out for these hidden
calories:
-
Alcoholic drinks are surprisingly
high in calories. A single shot of 100 proof hard alcohol has 82
calories. Those calories will double when you add some juice or
soda to your beverage. Likewise, a single 12 oz. Budweiser beer
packs in 146 calories. So, drink in moderation.
-
Coffee: While your standard cup of
black coffee weighs in at a mere 5 calories/cup, the calorie
content climbs quickly once you add in some cream and sugar.
Mochas, Frappacinos, and other sugary coffee drinks can be a
nice wake-me-up in the morning, but they also pack in the
calories.
-
Late-night snacks. With fast-food
joints open late at night, it is easy to chow down on junk food
when you are up late studying. Instead, grab some carrot sticks,
fresh fruit, or peanut butter and crackers. These quick healthy
snacks will keep your energy levels up without weighing you down
with fat and sugar.
Most importantly, listen to your body.
When you are feeling sluggish, go outside and get some exercise and
enjoy the endorphin rush. Also, make sure you eat your food slowly
-- allow time for your body to let you know when it is full.
~UHELP
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Food Pyramid &
Serving Sizes
Dear UHELP,
I'm trying to eat a little
healthier in order to lose weight. I remember learning about the
food pyramid in middle school. I understand the idea that I'm
supposed to eat a certain number of servings of various foods a day,
but one thing still confuses me: what is a serving? Are Food pyramid
servings the same as the serving sizes listed in the "Nutrition
Facts" printed on food packages?
~Confused Eater
Dear Confused Eater,
This is a great question! The Food
Guide Pyramid, as it is officially called, can be a great tool for
eating right and losing weight, but it only works if you understand
just what a serving size is supposed to be. It is a real guide meant
to help manage calorie consumption, similar to popular diets such as
Atkins, South Beach, The Zone and others. Unlike some of those other
diets, however, the food pyramid is safe, backed by solid science,
and endorsed by virtually all professional nutritionists.
The food pyramid, which is endorsed by
the American Dietetic Association, divides food into six categories,
offering suggestions for how much of each category one should eat
each day. The guide recommends eating 6-11 servings of breads,
cereals, rice, and pasta; 3-5 servings of vegetables; 2-4 servings
of fruit; 2-3 servings of milk, yogurt and cheese; 2-3 servings of
meat, poultry, fish, beans, eggs, and nuts; and as little as
possible of butter, fats, and candy.
Even though the Guide gives a range of
suggested servings for each food group, not everyone is supposed to
eat the same amount in each range. The American Dietetic
Association's specific serving guidelines for various types of
people are as follows:
-
Less active women, older adults: 6
bread, 3 vegetable, 2 fruit, 2 milk, 2 meat
-
Teen girls, active women, less active
men: 9 bread, 4 vegetable, 3 fruit, 2 milk, 2 meat
-
Teen boys, active men: 11 bread, 5
vegetable, 4 fruit, 2 milk, 3 meat.
-
The milk recommendations listed above
are increased to 3 servings for pregnant women, teenagers and
young adults up to age 24.
Okay, so back to your question: how
much food counts as a serving? A lot less than you probably think!
The USDA nutritionists who designed the Guide give some of the
following examples as typical servings from each group:
Bread group: 1 slice of bread; 1/2 cup
cooked rice, pasta, or cereal; 3-4 plain crackers; 1 small pancake;
1/2 donut.
Vegetable group: 1/2 cup of most vegetables; 1 cup of leafy
vegetables (lettuce, spinach); 3/4 cup vegetable juice; 1/2 cup
scalloped potatoes; 10 french fries.
Fruit group: 1 small piece of fruit; 1 melon wedge; 1/2 cup canned
fruit; 1/4 cup dried fruit.
Milk group: 1 cup milk or yogurt; 1.5 ounces natural cheese; 2
ounces processed cheese; 2 cups cottage cheese; 1.5 cups of ice
cream.
Meat group: between 2.5 to 3 ounces of cooked lean meat (less for
fatty meats); 1/2 cup cooked beans; 1 egg; 1/3 cup nuts.
You're probably thinking: Those
serving sizes seem incredibly small! Who eats only one slice of
bread or 3-4 plain crackers? Most people could easily eat 6 small
pancakes just for breakfast - for a less active woman, that would be
all the bread products she could eat in one day! Food portion sizes
were selected according to one basic idea: on average, one serving
of a given food should work out to roughly 100 calories.
Such serving sizes are how the food
pyramid helps you maintain a healthy weight. If you follow the
guide's recommendations, you'll end up eating close to the ideal
number of calories that you're supposed to. For instance,
nutritionists recommend that active women eat about 2200 calories a
day, which is about 20 servings. At an average of 100 calories per
serving, this works out to 2000 calories, which is very close to the
suggested 2200 calorie diet (there is a little extra 200 calorie
"breathing room" for things not counted by the guide like butter,
sugar, and candy).
The answer to the second part of your
question ("are food pyramid servings the same as the serving sizes
listed in the "nutrition facts" printed on food packages?")
unfortunately is no. This can be really confusing for people because
both the food pyramid and nutrition facts use the word "servings"
and both come from the government, so people naturally think they
would be consistent. They're not. Serving sizes listed in Nutrition
Facts on the side of a food product are required to reflect the
amount that a typical person would eat in one sitting. Manufacturers
have some wiggle room in deciding what a typical person would eat,
for instance a can of prepared pasta may indicate that there are two
servings per can in nutrition facts, even though most adults would
eat the whole can. In contrast, serving sizes for the food pyramid
are not based on what a typical person would eat - they're chosen
with a specific caloric target in mind.
Luckily, there is a simple rule of
thumb you can use to take nutrition facts serving information from a
package of food and figure out roughly how many food pyramid
servings that food would be. Just divide the "calories" number in
the nutrition facts box by 100. This gives you a pretty good idea of
how many food pyramid servings the nutrition facts "serving size"
corresponds to.
Let's consider an actual example: a
bag of Safeway brand plain bagels. The official USDA food pyramid
guidelines tell us that a small bagel is 2 servings of bread
products and a puffy bakery-style bagel is 4 servings. When we pick
up the bag of Safeway plain bagels, however, it's hard to tell by
looking at them if they count as small or large. They do look sort
of puffy, and they don't have a quarter-sized hole in the middle
like most small bagels do, but at the same time they don't look as
large as some bakery-style bagels. The nutrition facts information
on the side of the bag says "serving size: 1 bagel" and "amount per
serving-calories: 300." Using our simple rule of thumb, we divide
300 by 100 and get 3. This tells us that each bagel is roughly 3
Food pyramid servings. In retrospect, this simple estimate makes
sense, because the bagels don't look small (that would have been 2
servings), but they don't look very large and puffy either (that
would have been 4 servings). While the simple rule described here is
not always completely accurate, it often works surprisingly well and
can be very helpful in estimating food pyramid serving sizes.
Best of luck following the food
pyramid! With a little knowledge, it can be a wonderful resource for
eating a nutritious diet and maintaining a healthy weight.
~UHELP
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Healthy Beer?
Dear UHELP,
Research shows that wine can be
healthy for you. What about beer?
~Beer Drinker
Dear Beer Drinker,
This is an excellent question. Let me
start off by reminding you that the key to alcohol and health is
moderation. Moderate drinking can be defined as one drink a day for
women and up to two drinks a day for men (one drink being a 12-ounce
beer, five-ounce glass of wine or 1.5 ounces of 80 proof alcohol). A
2003 study at Texas Southwestern Medical School reports that binge
drinking -- the consumption of six or more drinks in one day --
offers no benefits and actually puts drinkers at increased risk for
obesity, cancers, liver failure and stroke.
Now for the good news! Thanks to the
malt found in beer, there is some nutritional value to drinking
beer. Malt adds carbohydrates, protein compounds, minerals and trace
elements and vitamins to beer, according to the British Medical
Journal in 2002. Also:
-
Although beer is low in proteins, it
contains all essential and many nonessential amino acids.
-
Beer contains more than 30 minerals
and trace elements, including magnesium, phosphorus, potassium,
zinc, iron and copper.
-
The hops in beer contain B-vitamins
as well as small amounts of vitamins A, D, and E.
The British Medical Journal in 2002
further explains the benefits of vitamins and minerals found in
beer. B-vitamins found in hops improve your ability to concentrate,
support the production of red blood cells, have a positive effect on
your blood circulation and stimulate your metabolism. Minerals and
trace elements in beer have a positive effect on nerve function,
muscle strength, electrolyte usage and enzyme activation. Iron and
copper help blood production; phosphorus supports metabolism, and
magnesium strengthens the heart muscle. Zinc is necessary for your
pancreas' production of insulin.
Keep in mind the health benefits of
drinking beer are only present with moderate drinking. Doubling the
amount of beer you drink will not double the nutritional values of
the beer. Also keep in mind that beer is not intended to be a
dietary supplement or nutritional replacement. Eric Rimm, an
associate professor of epidemiology and nutrition at Harvard's
School of Public Health, best summarizes this concept when he stated
in 2001, "True, beer has B-vitamins, but a single beer provides
perhaps 2 to 6 percent of the recommended daily requirement (RDA);
but to think that you can get your RDA requirements from beer is
inappropriate." So, if you would like to drink beer, do so in
moderation and benefit from the small amounts of nutritional values!
~UHELP
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Healthy Bread
Dear UHELP,
I love bread! With the Atkins,
South Beach and other low carbohydrate diet fads I've really been
reconsidering the amount of bread I eat but I'm not willing to give
it up completely. When I go to the grocery store I never know which
kind of bread is the best bet health-wise: multi-grain, rye,
pumpernickel, cracked wheat, stoned wheat, whole wheat, white. The
options are endless!
~Bread Lover
Dear Bread Lover,
First, don't feel guilty about eating
bread! According to the FDA food pyramid, carbohydrates (bread,
pasta, rice) should make up 6 to 10 portions of your daily
nutritional intake. Bread is a healthy, low-fat part of any
well-balanced meal. But you are definitely right, there are a lot of
different kinds of bread on the market and making the right choices
can be tricky.
OK, let's start with white bread which
usually lists 'refined white flour' as its first ingredient. Refined
white flour is basically processed whole wheat flour which can be
absorbed more quickly by your body because it lacks fiber and bran.
Since white bread can be absorbed faster it causes your blood sugar
to rise rapidly and accelerates the conversion of calories to fat.
So rather than throwing a loaf of white bread into your grocery cart
you may want to look for breads made with whole wheat flour. The key
word here is whole. So, what exactly is a whole grain? A grain that
has all parts of the original kernel intact, meaning it contains the
fiber-rich bran, the nutrient rich germ, and the starchy endosperm,
is considered 'whole'. Basically, whole wheat flour is healthier
because it contains higher amounts of vitamins, minerals, and fiber
than refined grains.
Here comes the tricky part. Which
breads are made from whole wheat flour? First, don't be fooled by
the color of the bread. Just because a grain product is dark doesn't
necessarily mean it is a whole grain. Sometimes molasses or caramel
coloring is added to breads so they're dark colored but still made
primarily from refined white flour. The rule of thumb for picking a
healthy bread is looking at the list of ingredients. The first
ingredient should be one of the following: brown rice, bulgur,
graham flour, whole-grain corn, oatmeal, popcorn, pearl barley,
whole oats, whole rye, or whole wheat. Be careful: without the
operative word whole, as in 'whole wheat', you may be buying items
made from processed flours! You can also check the nutritional label
for fiber content: if it has more than 2 grams of fiber per serving
it counts as a whole wheat product.
Let's finish by going through some of
the specific kinds of bread on your list. Pumpernickel, although
dark in color, is probably your least likely choice since most of
these loaves have very few advantages over your regular loaf of
white. The multi-grain and cracked or stoned wheat breads are
tricky. Many of the so-called 'wheat' breads often contain 75% white
flour so don't be fooled! Always check the label for whole wheat and
high fiber content! If you're in a rush and really don't feel like
checking out the labels you're best bet is products that
specifically advertise themselves as 'whole wheat' breads.
~UHELP
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Type II Diabetes
Dear UHELP
Diabetes runs in my family. I have
an aunt who says that eating candy will put me at even greater risk
for diabetes. Thing is, I love sweet, sugary candy! Am I really
increasing the chance I'll get diabetes?
~Sweet Tooth
Dear Sweet Tooth,
The type of diabetes that you are
worried about developing is type 2 diabetes. Type 2 diabetes is much
more common than type 1 diabetes. Type 2 results from insulin
resistance that interferes with the body's ability to use insulin
properly. This type of diabetes often develops in middle aged
adults, but can develop at a younger age. In contrast, type 1
diabetes is the result of the body's failure to produce insulin.
This type of diabetes in often diagnosed during childhood. There is
also a condition called Òpre-diabetesÓ in which a person's blood
glucose levels are higher than what is considered normal, but they
are not at the level that technically classifies them as having type
2 diabetes. People with pre-diabetes are at an increased risk of
developing diabetes.
The general consensus in regards to
your question is that eating sugary candy is not going to increase
your risk of becoming diabetic if you balance these sweets with a
healthy diet. According to Dr. Eugene Barrett, director of the
University of Virginia's Diabetes Center, "Regarding sweets, if
taken moderately and if you maintain your normal weight they do not
pose an added risk for developing diabetes. However, if you are
eating a sufficient amount of chocolate that you become overweight,
then your risk does rise. Regular exercise and maintaining a normal
weight are the two most important factors for preventing diabetes."
There are several factors that must be
evaluated to determine the degree of risk you are at for diabetes.
Having a family history of diabetes does not necessarily
predetermine that you will become diabetic, but it does mean that
your risk is significantly higher than those without a family
history of diabetes. Other factors to look at in determining your
risk level include:
Age: Many people develop type 2
diabetes during middle-age
Weight: Being overweight is strongly linked to developing type 2
diabetes, especially when excess weight is carried around the middle
Family history: Having a parent, brother, or sister with diabetes
could mean you are more susceptible
Family background: Diabetes is found to be more common in Native
Americans, Latinos, Asian Americans, African Americans, and Pacific
Islanders
Blood pressure: High blood pressure (140/90 or higher) is linked to
diabetes
Cholesterol: High cholesterol is also linked to diabetes
Sedentary lifestyle: A sedentary lifestyle can cause weight gain, or
make it difficult to maintain a healthy weight. Exercise is one of
the most important things you can do to prevent the onset of
diabetes
Having a baby: Having a baby that weighed more than 9 pounds can be
a risk factor
From this list, you can see that
exercise plays a key role in preventing diabetes. Getting enough
exercise helps maintain a healthy weight and helps keep your blood
pressure and cholesterol under control. Eating a low-fat diet that
is high in whole grains, fruits, and vegetables, in conjunction with
exercise is the best way to prevent acquiring diabetes. Therefore,
as long as you are balancing your sugary snacks with healthy foods
and watching your weight, you are not increasing your risk of
diabetes.
If you are interested in a simple way
of determining your basic risk for diabetes, you can go to the
homepage for American Diabetes Association at www.diabetes.org to
take their online ÒDiabetes Risk TestÓ. For more information call
1-800-DIABETES.
~UHELP
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Water For Your
Health
Dear UHELP,
What's the deal with water?
Everyone tells me I need to drink at least 8 cups a day. Is this
true and do I need to drink more water if I have a cup of coffee in
the morning?
~Water Wonderer
Dear Water Wonderer,
Have you ever noticed how many UW
students walk around campus swigging from water bottles? Just
walking from Padelford to Odegaard I saw 19 people drinking water
out of Nalgene bottles! 19! So what's the deal with water? Believe
it or not the human body is about 60 percent water. We need water to
regulate body temperature, to complete various biological processes,
and to help flush waste out of our kidneys as urine. It's clear that
water is important for health: in a 1999 study published in The New
England Journal of Medicine, researchers found that the more liquids
men consumed, the lower their risk of bladder cancer. Men who drank
more than 10 8-ounce servings of fluids had a 49% lower incidence of
the disease than those who drank only half that much!
So how much water do you need? I think
most of us are familiar with the old adage of "8 cups of water a
day" but is this really necessary? Although making a conscious
effort to stay hydrated throughout the day is very important, there
is debate as to whether 8 8-ounce glasses of water a day is truly
necessary. One study of the elderly showed that "people who drank
less than four glasses of water a day were no more likely to show
signs of dehydration than those who drank six or more" (July 2000
Journal of Gerontology. Robert Lindeman, MD). It is important to
recognize that your water needs vary depending on your level of
physical activity, how hot it is outside, and what else you've been
drinking. Remember to listen to your body: if you're thirsty get
something to drink! Carrying a water bottle, like so many other UW
students, is useful because it means water is always accessible. You
don't necessarily need to adhere to the eight cups a day rule but
try to be aware of how much water you're consuming.
What about caffeine? People often say
that Coke and coffee are diuretics, or are substances that cause an
individual to urinate more often, and lead to dehydration. Does this
mean you should severely limit caffeine intake or drink more water
to make up for the dehydrating effects of the caffeine? Not
necessarily. One study by a University of Nebraska researcher Ann
Grandjean looked at how different combinations of water, coffee, and
caffeinated colas affect hydration levels. During one phase of the
experiment, the only fluid the volunteers consumed was water. During
another, 75% of their intake was caffeinated. "Using almost every
test ever devised to measure dehydration, we found no difference at
all," says Grandjean (October 2000 Journal of the American College
of Nutrition). So go ahead and have a cup of joe in the morning or a
coke at lunch. As long as you moderate your caffeine intake you
don't need to worry about it causing dehydration.
So it seems like all those water
bottle toting UDUB students have got the right idea! Water is good
for you, and although you don't necessarily need to be obsessed with
downing 8 cups a day, it is important to stay hydrated. Just
remember that water flushes out your system so it might be a good
idea to swing by the restroom before that grueling two hour lecture!
~UHELP
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Antioxidants
Dear UHELP,
What are antioxidants, and what do
they do in my body?
~Curious Eater
Dear Curious Eater,
Food labels, evening news reports,
infomercials, magazine headlines...everywhere we look, health
benefits of antioxidants are being widely touted. These promises
cover health areas such as anti-aging, clearer skin and cancer
prevention. The jury is still out on whether or not these claims are
fully supported by scientific research. But while we are waiting for
a verdict, antioxidants are definitely worth paying attention to.
Let us start with a few definitions.
Free Radicals -- (aka the "bad" guys):
Try to think back on some of your old chemistry and biochemistry
classes. In order to produce energy, your body consumes oxygen.
During this process, oxygen can react with body compounds to produce
highly unstable molecules called free radicals. Environmental
factors, such as air pollution, tobacco smoke and asbestos can also
create free radicals. These free radicals are atoms or molecules
with at least one unpaired valence electron, causing it to be more
reactive. In order to regain stability, a free radical steals an
electron from another compound through a process called oxidation.
This second compound becomes unstable and responds by stealing an
electron from another compound, resulting in a chain reaction. Free
radicals can damage our body’s ability to transport substances in
and out of cells, disrupt cell structures and alter DNA sequences.
Over a long period, widespread destruction could contribute to
problems such as cancer, diabetes or kidney disease. This is where
antioxidants come into play.
Antioxidants -- (aka our little
"heroes") : Antioxidants exist as vitamins, minerals and other
compounds in foods which help prevent the process of oxidation. Some
examples of antioxidants include: Vitamin E and C, beta-carotene,
lycopene, flavonoids and polyUHELPnols. These antioxidants can
interact directly with free radicals before they can cause harm in
the body or help "clean up" and make repairs after damage has
occurred. If there is an increase in free radicals, some believe an
increased amount of antioxidants is needed to neutralize and help
protect the body against free radical damage. Studies suggest that
people who eat more fresh fruits and vegetables that are loaded with
antioxidants have a lower risk for some types of cancer. If you
consume a wide variety of fresh fruits and vegetables in generous
quantities each daily, you are likely to maximize your amount of
antioxidants. A few of these choices could include citrus fruits,
apricots, broccoli, cantaloupe, pumpkin and spinach. There are
clinical studies of antioxidant supplements underway, but so far
they have not conclusively shown a reduction in cancer risk from
vitamin supplements that have been separated out. Reports about
antioxidant benefits seem to be conflicting or under supported, but
this is a major area of nutrition and medical research that deserves
our continued attention. As consumers and people taking
responsibility for our own health and diet choices, it is important
to continue seeking health information with a critical eye. A few
informative websites recommended are:
~UHELP
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