Sexual and reproductive health are key components of our overall wellbeing, and yet we often consider them as unimportant or embarrassing. Social stigma and lack of education can get in the way of early, appropriate, and non-judgmental access to critical health care and accurate information.
To welcome in the start of spring, and to accompany the inevitable innuendos about ‘the birds and the bees’, I‘m offering up a quick guide for how to “heart your parts”.
Re-imagining the mind as a sexual organ
Sexuality is often considered as being exclusively physical, and yet it has fundamental connections to our mental health. Our thoughts, feelings and emotions linked to gender, sexuality and sexual health can impact our mental wellbeing in both positive and negative ways. The state of our mental health (positive, challenges, illness or diagnosis) can also affect our ability to lead the sexual lives we want.
Recent UBC research has shown the positive impact of regular mindfulness practice on sexual pleasure. The sexual response “really requires this back-and-forth communication between the brain and the body” says Dr. Lori Brotto in a recent article on research linking mindfulness to increased sexual satisfaction.
Regular checkups are an important part of sexual health maintenance. Even if you’re not sexually active, or planning on conceiving, that doesn’t mean you’re not at risk of certain health problems relating to your reproductive systems.
Often, seeking medical advice on the subject can be intimidating, but there are many resources available to you:
In the immortal words of Marvin Gaye: “Don’t you know how sweet and wonderful life can be? I’m askin’ you, baby, to get it on with me.” He was both ahead of his time in role modeling sexual consent and in creating space for conversations about pleasure (self or partnered – it’s your prerogative). Consent is not something that disappears when we graduate, get married or are in a situation where we have previously consented. Consent is a constant conversation that requires communication, openness and active listening.
Remember: Consent must be freely given and can be withdrawn at any time.
This month, regardless of what kind of parts you’re working with, I invite you to show them some love.
Staff and faculty at UBC’s Vancouver campus are invited to join the 4th annual Pick Your Peak Stair Challenge. This four-week challenge is a fun and inclusive way to encourage our community to keep fit by taking the stairs.
Stair climbing is a great way to boost cardiovascular health, build muscle and strengthen the core. The best part? It’s free!
The challenge will include weekly participant prizes, photo challenges, and an overall prize for both the top team and top individual.
Everyone, of all ability levels, is invited to participate. Visit the websitefor accessible participation options.
How it works
Register as a team or as an individual (team rankings are scored based on an average of all team members’ achievements, so a larger team won’t have an advantage over an individual)
Select the peak you’re aiming for – from Diamond Head (232 metres) to Mount Everest (8,848 metres)
Log your flights of stairs climbed on the Daily Step Tracker for a chance to win participation prizes
Last year’s participants stepped up to better health!
Over 60% of last year’s participants reported that the challenge had a positive impact on their overall wellbeing as well as their physical health, while 66% reported that their relationships with colleagues improved. 69% of participants took the stairs once a day or less before the challenge, with some reporting a 30% increase in their stair climbing/physical activity after the challenge.
Consent does not begin in the bedroom, it starts with how we listen, how we speak and how we live & work. Our personal culture of conversation can tell us a lot about how we respect and ask for consent. Consent is more than a question, more than a statement of boundaries: it is the entire terrain of communication. Listening is the foundation of how we communicate. Sometimes, we can fall into a pattern where conversation flows in a manner that suggests that neither party is listening. Instead of simply learning how to ask for consent, I think it’s worth being mindful of how we listen for it.
The 3 checks of consent:
The Interruption Check
If you notice that your conversations are filled with “Yeah, but…” or “Me too, and…” you are interrupting. If you are anxious to respond before the other person finishes speaking, you are interrupting. To notice when someone states their boundaries, you need to genuinely hear what they say. There needs to be space between where their thoughts end, and yours begin. Interrupting indicates that you are listening to respond, rather than to understand. You can only respect someone’s boundaries if you understand what the other person has said about them. When in doubt, take a moment to breathe in, then out, before saying anything in any conversation.
The Constant Chatter Check
Uncomfortable silence is called so for a reason. Sometimes, light conversation can be exactly what is needed, but sometimes it is not. Habitually filling space by chatting is a sign that you are preoccupied with your own experience. In an attempt to create comfort for yourself, you may be missing some non-verbal signals from others. Silence is not consent for conversation. Look for other clues that may indicate what type of conversation the other person is looking for. Notice your breathing when you experience an uncomfortable silence. If you can slow your breathing, you are more likely to be able to “read the room”.
The Dismissive Check
If you think you know what someone else is thinking, you are already not listening. By making assumptions in a conversation, you put on metaphorical earmuffs. This can lead you to view the other person’s statement as irrelevant, unimportant or incorrect. By dismissing, undervaluing or correcting someone’s statements, you are effectively shutting down a conversation. You may be missing what they are trying to communicate. If you choose to assume and dismiss, you’ve lost the opportunity to listen. Dive in when your impulse is to dismiss.
The way we converse may seem innocuous at first, but the downstream impact of our daily habits can end up leading us away from meaningful interactions. Our culture of conversation determines how we understand consent. Self-awareness consent checks are meant to show us our habits from the other person’s perspective. Make listening the foundation of your conversations, and you will gain more than you expected.
Join Home-to-Home, a seniors’ advisory and assistance business, for a one-hour session on eldercare planning and management. Learn how to develop eldercare plans related to housing, avoid crisis situations, access resources, budget, understand legal considerations, and gain a greater awareness of the eldercare options and resources available to you and your loved ones. Find out more and register now.
Wellbeing Series
Part 1: Self-Care 101 | May 17 | 12:00 p.m. – 1:00 p.m.
This session will focus on increasing mental health literacy through self-care. You will learn about the body’s stress response and how to identify these responses in yourself, how to assess your stress levels, explore the meaning of personal self-care, and discover the many resources available for UBC staff and faculty. Find out more and register now.
Part 2: Bouncing Forward, Building Resilience | May 30 | 12:00 p.m. – 1:00 p.m.
As we face the constant flux of change and complex challenges, it’s important to look at how we build our personal resilience. Resilience is foundational to the prevention of stress and to increase our capacity to cope with and recover from adverse events. This interactive session will provide an opportunity to talk about the current state of employee mental health in Canada, explore the core components of resilience, and share evidence-based strategies and resources for building resilience. Find out more and register now.
Part 3: Workplace Wellbeing | June 12 | 12:00 p.m. – 1:00 p.m.
For us to succeed at work, we need to understand how we can be our best selves, and that includes understanding how we can focus on our wellbeing at work. Join us to learn what UBC is doing to support workplace wellbeing, and how you can tap into existing resources and community networks to build a supportive workplace environment.
This session will explore the strategies, tools and resources available to support your individual wellbeing as an employee and will explore how workplace wellbeing can be enhanced through our everyday interactions, practices and operations. Find out more and register now.
This workshop will provide important information about different types of sit-stand desks and platforms available for the workplace. Understanding the pros and cons of each will assist departments, staff and faculty in deciding which option may be most suitable. Product samples will be available for participants to try in order to understand how the different models impact physical positioning and workflow. Find out more and register now.
Ergo Your Office Tutorial | May 24 | 1:30 p.m. – 2:30 p.m.
Optimize your computer work environment to improve comfort and reduce the risk of injury. This one-hour tutorial combines a presentation with a practical session, giving you hands-on experience adjusting typical office equipment. By the end of the tutorial, you will know how to set up your chair, keyboard/mouse and monitor to promote neutral working postures. Find out more and register now.
QPR Suicide Prevention Training | June 13 | 1:30 p.m. – 3:30 p.m.
QPR Training is an internationally recognized suicide prevention program designed to help you question, persuade and refer individuals in crisis. QPR is an emergency mental health intervention designed to save lives, much like CPR or other methods of emergency medical intervention. Learn to recognize suicide warning signs, how to approach someone who may be at risk, persuade the person to seek appropriate health services, and connect the person to resources that will help them resolve crises. Find out more and register now.
Nutrition plays an important role in our overall health, so it’s no surprise that what we eat can be key for our sexual and reproductive health. Read on to learn how to support your reproductive health and explore recipes that will bring fun and togetherness in the kitchen.
Week 1: Foods for Reproductive Health
Some of the key micronutrients for reproductive health include iron, folate, calcium, vitamin D, vitamin B121, antioxidants, zinc, and selenium2.
Here are some tips and recipes to support overall reproductive health:
For optimal sexual and reproductive function, we need to get enough energy from what we eat and how much we rest. When it comes to food, maintaining energy is all about avoiding drastic fluctuations in blood sugar levels. Let’s look at ways to fuel your body with nutrients that sustain energy.
Seven eating for energy tips by Workhealthlife (Note: Please enter “University of British Columbia” as your organization)
This energy ball recipe by Cookspiration contains nuts, dried fruits, cinnamon, and a hint of Canadian sweetness. They’re perfect as a snack any time you could use a burst of energy.
Week 3: Celebrating Food and Lightening the Mood
Cooking doesn’t have to feel like just another chore around the house. Take a look at some suggestions to enjoy cooking with a partner, and not worry too much about the end product being perfect. As long as it tastes good, right?
Each week in May, we will be sharing tips, tricks and information that support sexual and reproductive health.Become a UBC Health Contact to receive weekly updates.
If two heads are better than one, it only seems right that having a workout partner is better than none. Kick your spring fitness into gear and get moving with a friend or family member.
Week 1: Premium partner workouts
Try FitnessBlender’s Total Body Partner Workout, which comes with information on calories burned and a printable workout sheet.
I was fortunate to take a short vacation to a sunnier destination at the end of last month. Nothing gets me thinking about my finances more than travel, especially when converting hard-earned Canadian dollars into US currency. With tax season upon us, and in an effort to bring attention to the importance of financial wellbeing, I present a list of our top financial hacks to help set you on the right track for the new financial season.
Hack #1: Deal with high debt
Prioritize debt with the highest interest rates. When you’ve paid off one, move on to the next highest.
Hack #2: Unsubscribe from temptation
If you are trying to practice good financial health, unsubscribe from mailing lists so that you are not tempted to impulse-buy through online shopping deals.
Hack #3: Travel tips
Planning a vacation and want to stretch your dollars? Look at “value for money” destination lists such as Lonely Planet’s 2018 Best Value guide. Or, try clearing your cache (browsing history) each time you search for flights online, as sites often raise their prices if they see that you are searching multiple times for the same flight.
Hack #4: Statements serve a purpose
Read your monthly financial statements to help combat fraud and identify potential mix-ups early. Real-life example: I discovered I was being overcharged on my cellphone bill even after contacting the company to clear up the error. I would not have caught it without fully reading through my statement each month.
Hack #5: Get gift card savvy
If eating out is important, save some money by giving someone an “experience” gift, purchasing prizes in bulk, or buying discounted gift cards from places like Costco or London Drugs. Alternately, if you find yourself with a wallet full of unused gift cards, look at re-selling them online through sites like CardSwap.ca.
Hack #6: Maximize your benefits
Do you know all of the details of your UBC Extended Health plan? You might be missing out on opportunities to save money. Learn more about your benefit details, or check out our Health, Fitness and Family Discounts.
The April edition of Healthy UBC is all about financial wellbeing, and as UBC staff and faculty, there’s no better way to save money than by taking advantage of the free and discounted perks that make it a little less cost-prohibitive to develop our health, wellbeing and professional growth.
As a UBC staff and faculty member, you and your family are eligible for discounts at many local organizations both on and off campus, from fitness, yoga and recreation programs to community arts and culture offerings.
Programs and Professional Development
We have a wealth of workshops, trainings and programs to increase and promote your wellbeing and develop healthy work environments at UBC. Funding is also available to several employee groups and covers external learning activities such as professional membership fees, workshops, conferences and courses.
Here’s a selection of our upcoming health and wellbeing programs, including links to additional PD information:
Learn about the annual Healthy Workplace Initiatives Program available to UBC departments to support grassroots activities that promote wellbeing in the workplace
Visit the PD Funding page to learn about eligibility criteria and how to apply
Through Healthy UBC, we offer free, ongoing, university-wide educational opportunities that focus on promoting positive mental health and physical wellbeing for staff, faculty and departments.
Here are some upcoming events you and your colleagues can take part in at UBC Vancouver:
Did you know that you and your dependent family members could be eligible to take UBC courses without paying the tuition fee? Learning and development opportunities range from in-person, multi-day programs to on-demand online courses. Click on the Tuition Waivers link to learn about eligibility and qualifying courses.
All UBC staff and faculty receive free, premium-level access to the lynda.com library of high-quality digital tutorials, courses and curated learning paths. Learn about in-demand tech and creative and workplace business skills taught by industry experts, including Arianna Huffington’s six-course series.
There’s still time to apply for UBC’s Healthy Workplace Initiatives Program (HWIP)! If your UBC department or unit is interested in promoting wellbeing in the workplace and just need some start-up funds to get going, apply by April 18.
Full details, including regulations, funding toolkits and application forms can be found on the HWIP page.
Celebrate the end of another school year with some fun! Register now for UBC’s eighth annual Staff & Faculty Sports Day happening on Friday, May 4, 2:00 p.m. – 4:00 p.m.
Open to UBC faculty, staff and grad students, this free event is an exciting team-building afternoon that encourages inclusivity, accessibility, mental and physical wellbeing, and fun! Participate in what your time allows.
New for 2018:
New spaces and places: Events will take place in the new UBC Life Building, War Memorial Gym, Student Recreation Centre, UBC Alumni Centre and more!
Free smoothie and social: All participants are invited to socialize and celebrate with free snacks and smoothies, courtesy of UBC Food Services.
Step it up again: Help foster some friendly competition between staff and faculty at UBC Vancouver and UBC Okanagan by taking part in the Step It Up Challenge. UBC Okanagan holds the 2017 title, so it’s time for a rematch.
Benefits of Participating:
Make connections: 93% of survey respondents from last year’s event reported that it positively impacted their sense of belonging within their team.
Improve your health: Last year’s participants reported positive increases in mental health (91%) and physical wellbeing (92%).
Spots are filling up fast so be sure to register now! To register or for more event details, visit the UBC Staff & Faculty Sports Day website.
