Skip to main content

totalwellbeing logo


Steps to a healthier you:

Campus Recreation Trial Membership

Campus Recreation offers a free one-week trial membership to permanent employees of the University and UNC Hospitals. It is not available to family members (spouse/partner or children) of University or UNC Hospitals employees. Please submit a trial membership request form if interested.

Learn more

Campus Recreation Employee Membership

For the low cost of $12.50 a month, UNC employees can enjoy access to Campus Recreation facilities (Fetzer Hall, Woollen Gym, Rams Head Rec Center, Bowman Gray Indoor Pool, Kessing Outdoor Pool)

Learn more

Newbie Nights at the Rams Head Climbing Wall

If you’d like to try climbing but you’re not ready to make the commitment – now is your time. Whether it’s just you and a couple of friends or a whole herd, you can come in and try out the sport.

When: 3rd or 4th Friday of every month
Time:  8-11 p.m.
Cost: FREE
Location:  Rams Head Rec Center

Learn more

Tar Heel Bikes

Getting around UNC made easy! Tar Heel Bike sharing launched in October 2017. It provides students, faculty and staff a convenient and cost effective way to get around without the maintenance. There are 100 Tar Heel Bikes are located at bike share hubs throughout campus.

For more information email: tarheelbikes@thegotchagroup.com

Learn more

Your skin is the largest organ of the body. It protects all other organs, keeps infection out and helps regulate body temperature. It is also the most common cancer in the U.S., caused by too much exposure to UV rays (sun and tanning beds/lamps).

Take steps to protect your skin:

  • Avoid peak sun time, between 10 a.m. and 4 p.m.
  • Use sunscreen at least 15 minutes before going outside. Use a sunscreen with a sun protection factor (SPF) of 30 or higher and both UVA and UVB protection. Remember to reapply at least every two hours, or more frequently if you’re in and out of water or sweating heavily.
  • Wear sunglasses, hats and protective clothing.
  • Seek shade under an umbrella or tree to stay cool.
  • If you’re taking prescription medications, know the potential sun exposure risks.
  • Spot-check moles and freckles; use the ABCDE rule below to perform regular skin self-exams.

Many Primary Care Providers will conduct a preventive skin check as part of your routine preventive wellness visit, if asked.

Quiz: How well do you know the facts about skin cancer? How to Select a Sunscreen Learn more

Nearly 1 in 6 American adults with high blood pressure don’t know.

Blood pressure can rise without warning. Commonly referred to as the ‘silent killer,’ high blood pressure (hypertension) can lead to vision loss, stroke, heart attack, heart failure and other serious health concerns.

Learn more

Blood Pressure Guidelines, updated November 2017

blood pressure guidelines

Quiz: Test your blood pressure knowledge Learn more: Blood Pressure & Stroke Learn more: High Blood Pressure

Stroke is the 5th leading cause of death in the U.S. and the leading cause of adult disability.

  • Twice as many African Americans have strokes compared to Caucasians
  • Stroke causes the death of 1 in 4 Hispanic males and 1 in 3 Hispanic women.
  • 2X more women die from stroke each year compared to breast cancer.
  • There was a spike of 44% in the number of young Americans hospitalized due to stroke.

Fast action is critical if you suspect that you or someone else is having a stroke.  People who receive care within the first 3 hours of having an ischemic stroke have a greater chance of survival and recovery.

FACE: Ask the person to smile. Does one side of the face droop?

ARMS: Ask the person to raise both arms. Does one arm drift downward?

SPEECH: Ask the person to repeat a simple phase. Is their speech slurred or strange?

TIME: If you observe any of these signs – call 9-1-1 IMMEDIATELY

Quiz: Test your stroke knowledge Learn more: Stroke

The National Institute of Mental Health reports there were about 45 million adults living with a mental illness in 2016.

Paying attention to both your physical health and your mental health can help you achieve total wellbeing.

Learn how the following can affect your mental health:

Diet & Nutrition Exercise Sleep Stress

Help is available. Understand your benefits.

State Health Plan—Covers inpatient and outpatient treatment. Low counseling copays, $25 for 80/20 Plan members & $40 for 70/30 Plan members.

EAP provide by ComPsych—Free and confidential support available 24/7 at 877-314-5841

Counselors are ready to assist you with the following:

  • Family issues
  • Depression & anxiety
  • Grieving
  • Managing change & personal stress
  • Workplace concerns & job stress
  • Alcohol & drug dependency issues
  • Financial concerns
  • Fear associated with health problems
  • Domestic violence

Visit the online health library including a variety of mental health self-assessments and podcasts.

Sign in today!

First time users must register with code: TARHEELS

Sleep is a necessity, not a luxury. Insufficient can influence your mood and overall health.

Sleep deprivation may lead to:

  • Exhaustion
  • Irritability
  • Poor concentration
  • Unsound decisions
  • Reduced sex drive
  • Certain cancers
  • Depression
  • Bone loss
  • High blood pressure
  • Heart disease
  • Stroke Diabetes
  • Premature skin aging
  • Weight gain

Did you know? People can go longer without food than they can without sleep.  It take 2 weeks to starve, but only 10 days without sleep to kill you. Be sure to get 7-8 hour of sleep each night to preserve your happiness and your health.

Quiz: What's your sleep like?

More information: BetterSleep.org

5 Tips to Reach or Maintain a Healthy Weight:

  1. Exercise—Regular exercise burns calories and builds muscle. The more muscle you have, the more calories you’ll burn throughout the day, even when you aren’t exercising. Aim for 30 minutes a day, every day.
  2. Reduce screen time—Don’t get sucked into a Netflix series or mobile apps for hours on end. Set a limit to how much time you spend watching TV, using your phone, tablet, computer, etc.  The less time you spend sitting, the more time you will have to exercise and sleep.
  3. Watch out for portion distortion—Sizes have increased over the years. Save calories and money, and order a size smaller. When at home, use a smaller plate or bowl and take your time when eating.  Your body takes 20 minutes to realize it’s full.
  4. Eat 5 servings of fruit and vegetables a day— Eat foods that fuel you throughout the day. Adding more fruit and vegetables to your daily diet will not only help nourish your body with vitamins and minerals for good health but will help fill you up with fiber rather than simple carbs and sugar.
  5. Eat breakfast, EVERYDAY!—Skipping breakfast often results in overeating throughout the day. Plan ahead and be sure to have something to take on the go. Try: Hard boiled eggs, Greek yogurt, whole wheat toast with peanut/almond butter or avocado.

Find a Licensed Dietitian/Nutritionist near you

Calculate your Body Mass Index (BMI)

Get the nutrients your body needs by eating a variety of colors. A diet full of natural color can help keep your heart healthy and prevent some cancers.

Did you know the benefits of eating the following colorful fruits and vegetables?

Blue and purple fruits and vegetables have shown to slow the aging process and preserve memory.

Try:  Blueberries, black currants, blackberries, concord grapes and muscadine grapes

Red fruits and vegetables can protect against chronic inflammations, osteoporosis and diabetes.

Try:  Strawberries, raspberries, tomatoes, watermelon and cranberries

Orange & Yellow fruits and vegetables can help boost immune function, lower blood pressure and cholesterol and promote healthy joint function.

Try: Orange or yellow peppers, sweet potatoes and squash

Green fruits and vegetables can protect against inflammation, osteoporosis and aide in weight management.

Try: Spinach, kale, broccoli, bok choy, greens, cabbage and seaweed

Eating fresh fruits and vegetables is best, but when your favorites are not in season, frozen, low-sodium canned and dried options can be good alternatives.

NC Produce: Find out what’s in season

Shop Local: Find a nearby Farmer’s Market

More information: Use Fruit & Vegetables to Manage Your Weight