IT HELPS TO BE PARANOID: HEALTH AND SAFETY

Health and safety is the last thing most students consider as they buckle down and focus on academics. Most students go through graduate school without seeing the halls of a health center/infirmary/clinic. However, when you find yourself alone in a strange country, you’ll be the only one looking out for yourself. There’ll be no parents asking you about your meals or constantly reminding to take your vitamins. No family doctor or doctor-relative to see to your needs, and sometimes a phone call away. Students who have to use health care abroad will agree that it is expensive and sometimes lacking in the TLC department.

Tips: Visit your doctor and dentist before leaving. Go to the dentist for cleaning, have cavities checked and filled, etc. Optometrist/Ophthalmologist:ask for your prescription, and an extra pair of glasses/contacts. Also, stock up on prescription medicine

As a foreign student, you will be required to enroll in your university’s health insurance program or present your own medical insurance equal or more than what the school is offering. Some countries like the United Kingdom and Spain provide health insurance for free. The UK provides free health insurance for students who are staying six months or longer. In Spain, health insurance is provided for students 28 years and younger. Other countries like the US, Germany, Australia and Japan provide health insurance programs but the benefits vary with each school. You might think paying health insurance fees a waste of money but when you get sick, or worse have an accident you end up with a huge medical bill that will eat up a huge chunk of your savings. While Tricia was a student, she had a minor accident, but luckily her health insurance company paid for the expenses.

What exactly is health insurance?
Medical care is costly and the only way to avoid paying huge sums of money for this is to carry health insurance. Insurance protects against the need to meet the entire burden of expenses by spreading the cost among groups of people.

Health insurance does not cover all medical expenses in all cases. It is routine for individuals to have “co-payments,” a percentage of the bill, often 20% of the bill, for which they are personally responsible. There are often items in the policy that are excluded, like pre-existing conditions (illnesses or injuries before the insurance policy began), and preventive care such as contraception. Other items not covered by typical health insurance programs are dental care and optometry costs.

Health insurance normally covers the following: medically-necessary treatment, diagnostic tests (radiology and laboratory), annual gynecologic exams, annual physical exams, in-patient and outpatient benefits, prescription benefits, and mental health benefits.

Source: ‘Health Insurance in the US, How to Stay Healthy in the US,” Published online by the NYU Office of International Students and Scholars

Tip: If you plan to bring along your spouse and children with you, they will also be required to have health insurance. Check with your university if they offer family insurance. Some medicine and services come free for children younger than 16.

Once you’re enrolled, the university will send you a health insurance card with a list of benefits and exclusions. Always keep it handy in your wallet just in case you might need it in an emergency or get into an accident.

If you are lucky enough to be in a country like the UK that provides free healthcare, the UKCOSA advises to register with a doctor immediately and not to wait until you are ill. This means going to the doctor’s receptionist with proof that you are a student. You should ask to be added to the list of National Health Service (NHS) patients. To avoid paying the full (private) cost of treatment makes sure the doctor knows you want treatment from the NHS. If you are accepted you will be sent a medical card, which will include your NHS number. The UKCOSA cautions that while some services are free, there are some that you will have to pay for. So make sure that if you have to pay a percentage of a service like dental treatment, try to find out the cost beforehand so there are no nasty surprises.

According to Vanessa Go who went to graduate school in both New York and Chicago, you can even go to your school’s health center for minor ailments. This can include headaches, allergies, some schools offer free flu shots when flu season begins.

Preventive Measures
The best way to avoid getting sick is by staying healthy. This means eating right and getting a good amount of exercise. The Cooking, Cleaning and Laundry chapter provides healthy recipes you can prepare in little time. Keeping healthy is basic common sense. Everything our mothers taught us holds true: drink lots of water, take your vitamins, eat plenty of fruits and vegetables, get a good amount of sleep and stop watching too much TV!

During the initial few months, you actually lose weight as you adjust to your new home. You’re still getting used to the food (especially in countries where rice isn’t a staple), adjusting to the unaccustomed amount of exercise (mostly through the unaccustomed amount spent on walking) and stress from academic requirements. Once you’ve settled into your routine, you might become a victim of the supersize phenomenon, especially in the US where one meal can actually be good for three meals back home. The term “Freshman 10” was coined to refer to weight gain.

Fighting the Fabled Freshman 10

1. Eat breakfast.
2. Skip soda. Water is better.
3. If you are going to a place that serves big portions, keep this in mind: When you order takeout or eat at a restaurant, immediately half the dish. This way you save money and keep your weight down.
4. Find some exercise. Take the stairs, walk the next few blocks, use the gym instead of vegging out in front of the TV. For those more intellectually motivated, walk to the neighborhood bookstore or library.
5. Take small meals throughout the day. Starving yourself will make you want to eat more.
6. Instead of junk food, try peanuts (the supposed brain food), fruits or yogurt.
7. Think summer. No more hiding beneath bulky sweaters.
8. If you are craving for something like potato chips, buy a small bag. If you “deprive” yourself, you usually end up binging.
9. Fast food has healthy options. Instead of the greasy burger, why not consider the grilled chicken sandwich?
10. Try not to eat too late at night. It can also give you indigestion.

While walking is considered the best form of exercise (you’ll certainly get plenty of it on your way to school, doing your laundry, shopping for groceries and doing your errands), you will also spend a lot of time working in front of the computer. Getting exercise is a good way to clear your head and some studies say that you get even more productive after a workout. One of our more athletic respondents, Bibi Choa (Sophia University, Tokyo) said she joined an Aikido Club, used the school gym and worked out in her dorm room. Rhoel Dinglasan (Yale University, Connecticut) worked out almost everyday in the gym but chose to go a small local one since the university gym was always full. It was an added expense but he says it made up for the convenience. Eric Franco (Stanford, University, California) biked to school. Victoria Goseco (Columbia University, New York) took voluntary classes in the university’s gym.

Tip: The Food Guide Pyramid is an outline of what to eat each day based on the US Dietary Guidelines. According to the USDA a healthy diet emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk products; Includes lean meats, poultry, fish, beans, eggs and nuts; and Is low in saturated fats, trans fats, cholesterol, salt, and added sugars. For more information go to this link: http://www.mypyramid.gov/mypyramid/index.aspx

Source: USDA

Tip: Helpful Healthcare Sites
WEBMD Health http://www.my.webmd.com/
Great internet site to access information about health conditions. The site presents a topic overview of the disease, symptoms and medications, and how you can treat it at home.
National Institutes of Health http://www.nih.gov/
Wonderful website that provides the latest documents on health conditions put together by the US Department of Health and Human Services.

Safety

Safety is relative. Some neighborhoods are more precarious than others. Wherever you live, please take precautions regarding your safety. Your university will have its own security in addition to the city security. If you live within university grounds, you have two forms of security you can run to—the university security and the city police. Find out where they are stationed just in case of emergency. If you live outside the campus, find the location of the nearest police district.

As grad students, you probably have a lot of classes that end late in the evening. Our survey respondents recommend bringing a whistle, mace/pepper spray (might be illegal in your area), taking self-defense classes, and generally always look like you know where you are going.

Safety tips from NYU handbook:

On the Streets
• At night, walk close to the curb. Avoid bushes and doorways where an attacker can hide. Travel on well-lighted streets.
• Walk in an assertive manner. An attacker looks for someone who appears vulnerable.
• Late at night, walk facing the flow of traffic. Know where you are going. Plan your route in advance.
• Walk in well-lighted and populated areas, especially at night. Stay out of parks at night. Be aware of your surroundings and of suspicious persons or circumstances. If followed, walk quickly to a well-lit and populated area. If followed by a car, turn and walk in the opposite direction.
• Travel with a friend whenever possible at night. If you must travel alone, tell a friend your route and promise to call by a certain time.
• Do not walk, drive or bicycle while using headphones, because they can be a big distraction.
• Do not use Automatic Teller Machines (ATMs) late at night. When you do use an ATM to withdraw cash, do not count it out in front of the machine where others can easily observe the amount. Put the money away, and count it in a private setting.
• Always keep bags closed and book bags zipped and buckled. Keep your bag on your lap in restaurants. Do not hang it on the back of your chair or leave it in an empty chair. It is good practice to keep bags between your feet under the table.
• Always have enough money for cab fare home and quarters to make telephone calls. Carry a Metrocard whenever you go out, even if you are not planning on taking the subway or bus.

Titchie’s Dad’s Advice: Always have an extra $20 handy for emergencies

In University Buildings
• While guards from Protection Services staff our buildings, people not affiliated with the university may occasionally gain access. It is important to be alert and to avoid whenever possible isolated areas in buildings.
• Purses and wallets should be locked in desk drawers or other secure places.
• Secure your office doors when working alone or if you must leave for a few minutes. If you are alone late at night or on the weekend, it is a good idea to notify a security guard of your presence and schedule.
• Always report suspicious occurrences or persons to your school’s protection services.
• The major crime committed at NYU is theft of wallets, bags, purses, and other personal belongings that are left in unlocked lockers, or are left unattended in classrooms or in the library. Never leave personal belongings unattended.

In Residence Halls
• Lock the door to your room when going to bed or leaving the room, even if it is only for a short time, i.e. when going down the hall to talk with a friend or the bathroom. The vast majority of crimes in residence halls involve theft of personal property. Most crimes occur when doors are left unlocked. Locking your door is, therefore, the single most effective action that you can take to prevent theft.
• Do not lend your key or ID card to anyone.
• Do not leave notes on your door announcing that no one is there.
• Keep small items of value, i.e. purses, wallets, money and jewelry, out of sight. Be careful to watch valuables in lounges, libraries, and dining halls.
• Do not invite people into your residence hall unless you know them quite well.

At Home
• Always have your keys ready when approaching the door.
• Never open your door without knowing who is on the other side. Install a peephole in the door and require salespeople and meter readers to show identification.
• Leave lights on when you go out. Use automatic timers for lights when you leave town.
• List only your first initial and last name on your mailbox and in the telephone directory.
• Answering machine messages should never indicate that you are not home or are on vacation.
• Never admit to strangers by phone or at your door that you’re alone.
• Be sure to secure all locks, even if you are at home or only leaving your apartment for a few minutes.
• Report lost or stolen keys. Have locks changed immediately.
• Do not let strangers in to make telephone calls. Take the number and make the call for them.
• Keep a telephone near your bed. If you hear a burglar, do not give any sign of being aware. If you can safely call for assistance, do so. Avoid alerting or interrupting a burglar.
• Know which of your neighbors you can call in case of an emergency.
• If you walk into your building and find suspicious individuals loitering there or suspect someone is in your apartment, do not enter. Call emergency.
• Be sure to obtain renter's (tenant's) insurance for your property. If any property is stolen, report it for insurance and recovery purposes.

Fire Safety
• Never tamper with or obstruct a smoke detector. Change the batteries regularly, so that they are always fresh.
• Have a prepared plan of escape and practice it. Learn the locations of fire exits in buildings. Know at least two ways out. In apartments, make sure there is a fire escape for all floors above the ground level.
• Never smoke in bed.
• Do not overload extension cords. Replace all frayed or cracked cords.
• When cooking, never leave food unattended.
• Never use water on grease fires; instead, cover the pan.
• If you live in an apartment, it's a good idea to purchase one or two fire extinguishers and to keep them near your kitchen and bedroom areas.
If you detect a fire in a campus building or residence hall
• Alert the occupants.
• Pull the fire alarm.
• Exit via the nearest stairway. Never use an elevator in a fire.
• Call Protection Services.

If you are caught in a fire
• Check the door. If it is hot, do not open it. Keep it closed and seal the door by stuffing towels, sheets, rags, or anything else you have under it (and over it, if there is a space on top),
• Close the doors behind you as you escape. If you are leaving through a door that you want to lock, e.g., your residence hall room, take your key with you.
• Use the stairs; never use an elevator when there is a fire.
• Get down on the floor and crawl, since smoke and heat rise.
• If you are confined to a room, signal for help from a window using a towel or sheet.
• If your clothing catches fire, drop and roll; never run.

Automobile Safety
• Wear your seatbelt; it is the law.
• Park in well-lighted areas.
• Have your keys in your hand before reaching your vehicle. Check the interior of your vehicle before entering it.
• Lock all doors immediately after entering or leaving your car.
• If you believe you are being followed, do not drive home. Stay on busy streets and drive to a public place or a police station.
• If your car breaks down, open the hood and attach a white cloth to the antenna. Stay in your car with doors locked. If someone stops to help, remain in your locked car and ask them to call the police, a garage, or if you are a member, an automobile club.
• Use a steering wheel lock to protect your car from theft and a locking gas cap to prevent fuel thefts.
• Mount your stereo or car phone on a bracket that allows removal of the unit when you leave the vehicle. Store the item in your trunk.

Source: “Handbook for Scholars, Staff, and Faculty,” Published by the NYU Office of International Students and Scholars

Emergency Numbers:

Making calls to these numbers are free. Be prepared to tell the following: the emergency service you need (fire, police, ambulance), what happened and where you are. And also make sure it is an emergency because ambulance charges may be expensive.
USA 911
UK 999
JAPAN (fire) 119
JAPAN (police) 110
AUSTRALIA 000
GERMANY (police and ambulance) 110
GERMANY (fire and emergency medical aid) 112
SPAIN (General Emergency Number) 112
SPAIN (Police) 091
SPAIN (Fire) 080
SPAIN (Ambulance) 96-380-14-15 or 608-66-09-52 (cell phone)

What to do if you lose your purse or wallet: Tips from a Victim

Contributed by Anonymous

We’ve all heard stories about fraud that’s committed using your name, phone number, SS#, credit, etc. Unfortunately I have first hand knowledge, because my wallet was stolen. Within a week, the thief ordered an expensive monthly cell phone package, applied for a VISA credit card, had a credit line approved to buy a Gateway computer, received a PIN number from DMV (Department of Motor Vehicles) to change my driving record information online, and more. But here’s some critical information to limit the damage in case this happens to you or someone you know.

As everyone always advises:
1. Cancel your credit cards immediately, but the key is having the toll numbers handy so you know whom to call. Keep these numbers where you can find them easily.
Lost MasterCard - 1-800-MC-ASSIST
Lost Visa Card - 1-800-847-2911
Lost American Express Card - 1 800-221-7282

2. File a police report immediately in the jurisdiction where it was stolen, this proves to credit providers you were diligent, and is a first step towards investigation (if there ever is one).

3. Call the three national credit reporting organizations (or its equivalent if not in the US) immediately to place a fraud alert on your name and SS#. I had never heard of doing that until I was advised by a bank calling to tell me an application for credit was made over the Internet in my name. The alert means any company that checks your credit knows your information was stolen and they have to contact you by phone to authorize new credit. By the time I was advised to take this action, almost two weeks after the theft, all the damage had been done. There are records of all credit checks initiated by the thief’s purchases, none of which I knew about before placing the alert. Since then, no additional damage has been done, and the thieves threw my wallet away this weekend (someone turned it in). This seems to have stopped them in their tracks.

4. I also make a copy of everything in my wallet. Don’t everyone rush to the copier either.
Numbers:
Equifax 18005256285
Experience (formerly TRW) 18883973742
Trans Union 18006807289
Social Security Administration (fraud line) 18002690271

What should be inside your medicine cabinet?

What should be inside your medicine cabinet?
Source: American Red Cross Website http://www.redcross.org/services/disaster/beprepared/supplies.html


· Assemble a first aid kit for your home and one for each car.
· Sterile adhesive bandages in assorted sizes
· Assorted sizes of safety pins
· Cleansing agent/soap
· Latex gloves (2 pairs)
· Sunscreen
· 2-inch sterile gauze pads (4-6)
· 4-inch sterile gauze pads (4-6)
· Triangular bandages (3)
· Non-prescription drugs
· 2-inch sterile roller bandages (3 rolls)
· 3-inch sterile roller bandages (3 rolls)
· Scissors
· Tweezers
· Needle
· Moistened towelettes
· Antiseptic
· Thermometer
· Tongue blades (2)
· Tube of petroleum jelly or other lubricant


With the event of September 11, you might also be concerned about what to do in case of an emergency. Some of the tips might be a little too much (such as buying a ladder or getting all the items in the emergency bag). Just use your common sense and stick to the basics of the plan below.

Emergency Tips

There are six basics you should stock for your home: water, food, first aid supplies, clothing and bedding, tools and emergency supplies, and special items. Keep the items that you would most likely need during an evacuation in an easy-to carry container—suggested items are marked with an asterisk(*). Possible containers include a large, covered trash container, a camping backpack, or a duffle bag.

Water
Store water in plastic containers such as soft drink bottles. Avoid using containers that will decompose or break, such as milk cartons or glass bottles. A normally active person needs to drink at least two quarts of water each day. Hot environments and intense physical activity can double that amount. Children, nursing mothers, and ill people will need more.


Store one gallon of water per person per day.


Keep at least a three-day supply of water per person (two quarts for drinking, two quarts for each person in your household for food preparation/sanitation).*

Food
Store at least a three-day supply of non-perishable food. Select foods that require no refrigeration, preparation or cooking, and little or no water. If you must heat food, pack a can of sterno. Select food items that are compact and lightweight. Include a selection of the following foods in your Disaster Supplies Kit:
Ready-to-eat canned meats, fruits, and vegetables
Canned juices
Staples (salt, sugar, pepper, spices, etc.)
High energy foods
Vitamins
Food for infants
Comfort/stress foods

First Aid Kit
Assemble a first aid kit for your home and one for each car:
Sterile adhesive bandages in assorted sizes
Assorted sizes of safety pins
Cleansing agent/soap
Latex gloves (2 pairs)
Sunscreen
2-inch sterile gauze pads (4-6)
4-inch sterile gauze pads (4-6)
Triangular bandages (3)
Non-prescription drugs
2-inch sterile roller bandages (3 rolls)
3-inch sterile roller bandages (3 rolls)
Scissors
Tweezers
Needle
Moistened towelettes
Antiseptic
Thermometer
Tongue blades (2)
Tube of petroleum jelly or other lubricant
Non-Prescription Drugs
Aspirin or non-aspirin pain reliever
Anti-diarrhea medication
Antacid (for stomach upset)
Syrup of Ipecac (use to induce vomiting if advised by the Poison Control Center)
Laxative
Activated charcoal (use if advised by the Poison Control Center)

Tools and Supplies
Mess kits, or paper cups, plates, and plastic utensils*
Emergency preparedness manual*
Battery-operated radio and extra batteries*
Flashlight and extra batteries*
Cash or traveler's checks, change*
Non-electric can opener, utility knife*
Fire extinguisher: small canister ABC type
Tube tent
Pliers
Tape
Compass
Matches in a waterproof container
Aluminum foil
Plastic storage containers
Signal flare
Paper, pencil
Needles, thread
Medicine dropper
Shut-off wrench, to turn off household gas and water
Whistle
Plastic sheeting
Map of the area (for locating shelters)

Sanitation
Toilet paper, towelettes*
Soap, liquid detergent*
Feminine supplies*
Personal hygiene items*
Plastic garbage bags, ties (for personal sanitation uses)
Plastic bucket with tight lid
Disinfectant
Household chlorine bleach

Clothing and Bedding
*Include at least one complete change of clothing and footwear per person.
Sturdy shoes or work boots*
Rain gear*
Blankets or sleeping bags*
Hat and gloves
Thermal underwear
Sunglasses
Special Items
Remember family members with special requirements, such as infants and elderly or disabled persons

Important Family Documents
Keep these records in a waterproof, portable container:
Will, insurance policies, contracts deeds, stocks and bonds
Passports, social security cards, immunization records
Bank account numbers
Credit card account numbers and companies
Inventory of valuable household goods, important telephone numbers
Family records (birth, marriage, death certificates)
Store your kit in a convenient place known to all family members. Keep a smaller version of the supplies kit in the trunk of your car.
Keep items in airtight plastic bags. Change your stored water supply every six months so it stays fresh. Replace your stored food every six months. Re-think your kit and family needs at least once a year.
Replace batteries, update clothes, etc.
Ask your physician or pharmacist about storing prescription medications.

Sidebar:
The Red Cross says if you have only moments before leaving, grab
these things and go!
Medical supplies: prescription medications and dentures.
Disaster supplies: flashlight, batteries, radio, first aid kit, bottled water
Clothing and bedding: a change of clothes and a sleeping bag or bedroll and pillow for each household member
Car keys and keys to the place you may be going (friend's or relative's home)
Source: "Disaster Supplies Kit." developed by the Federal Emergency Management Agency and the American Red Cross.

Keep in Mind

The NYU Handbook has the following advice to keep you safe when you go out on a date.
Source: “Dating Tips for Anyone Going out with Someone for the First Time and Women: Ways to Prevent Acquaintance Rape, Safety in the City,” Published by the NYU Office of International Students and Scholars

Dating Tips for Anyone Going out with Someone for the First Time
• Always carry money, even if your date is paying for the evening, in case of emergency.
• Never let your date take you somewhere you're not familiar. Always know the address and location of where you are.
• Decide beforehand who will pay.
• If at any time, you feel uncomfortable, leave. Listen to your intuition.
• Dress comfortably.
• Respect your date when you hear "no." NO means NO!
• Be on time. However, if your date is late, don't let it spoil the evening – remain pleasant.
• Introduce your date to a friend or someone you know.
• Tell a friend where you're going, or call your own answering machine as if you were calling a friend.
• Choose public places, such as coffee shops or restaurants, for first meetings.


Women: Ways to Prevent Acquaintance Rape
• Communicate your sexual desires and limits clearly. What you say and how you behave may create conflicting messages. Never give mixed messages.
• Learn to be assertive, to express your feelings and to say "no." Forget about being nice if you feel threatened. You have the right to protect yourself.
• Be an active partner in relationships and share decisions about what to do, where to meet and when to be intimate.
• Exercise caution when dating. Have first dates in public places. Let someone know where you are going and when you will return. Whenever possible, try to provide your own, reliable transportation.
• Trust your instincts. If you feel uncomfortable or think you may be at risk, leave the situation immediately and go to a safe place.
• Remember that leaving a party or other social event with someone you have just met can be extremely dangerous, since you may be placing yourself in a very vulnerable position.
• Avoid anyone who puts you down, talks negatively about women in general, is physically violent or does not respect you or your decisions.

Men: Ways to Prevent Acquaintance Rape
• Understand that forced sex is never acceptable and that rape is a felony.
• Stop if someone says "no," is reluctant or is not clearly consenting. Never take silence as consent. If you feel you are getting a double message, speak up and ask for absolute clarification. • Respect the word "no." When a woman says "no," believe her.
• Do not assume that a woman wants to have sex just because she drinks heavily, dresses in a particular manner or agrees to go to your room, house or apartment. Do not assume that if a woman agrees to kissing or other sexual intimacies, she is also willing to have sexual intercourse. • Never have sex with anyone who is drunk or has passed out.
• Seek professional help if anger and/or violence is a problem in your relationships with other people.
• Resist peer pressure to participate in violent or criminal acts. Your disapproval will help others understand that forcing sex is not acceptable. Remember, sexual assault can happen to you or to someone you love.

Down with SAD?

Yes, there is a type of depression called SAD (Seasonal Affective Disorder).

People who suffer from SAD have symptoms similar to victims of other forms of depression: lethargy, sadness, hopelessness, anxiety and social withdrawal. What makes SAD different is that the symptoms occur during the seasons of Fall and Winter when the days are shorter.
Other symptoms include: daytime drowsiness, weight gain, and a craving for sweets.

Fortunately, the treatment for people who have a mild case of SAD is simple and inexpensive: 30 minutes of exercise out in the morning sun.

If you think you are suffering from a severe case of SAD or from other forms of depression, consult a mental health practitioner. Most US university health insurance companies as well as the UK’s National Health Service cover psychiatric treatment.

Symptoms of Depression
· Persistent sad, anxious, or “empty” mood
· Feelings of hopelessness, pessimism
· Feelings of guilt, worthlessness, helplessness
· Loss of interest or pleasure in hobbies and activities that were once enjoyed, including sex
· Decreased energy, fatigue being “slowed down”
· Difficulty concentrating, remembering, making decisions
· Insomnia, early-morning awakening, or oversleeping
· Appetite and/or weight loss or overeating and weight gain
· Thoughts of death or suicide, suicide attempts
· Restlessness, irritability
· Persistent physical symptoms that do not respond to treatment, such as headaches, digestive disorders, and chronic pain

For more information, check out the following articles on WebMd.com, DrKoop.com, and the US National Institute of Mental Health:
Sunshine for SAD Sufferers by Christine Cosgrove, WebMD Medical News
Seasonal Affective Disorder by Josepha Cheong, MD, Michael Herkov, PhD, Wayne Goodman, MD, drkoop.com
Depression, NIH Publication No. 00-3561, Department of Health and Human Services, National Institutes of Health, Printed 2000