Staying Healthy

Between classes, activities, jobs and all the other demands that fill the day, it's easy to forget to take care of yourself. Keeping yourself healthy while in college is the best way to avoid getting sick. Your college life will be more rewarding if you develop healthy habits and focus on getting rest, exercise, managing stress and eating well.

Eating Healthy

In college you will have a variety of healthy and unhealthy food options at every meal. Dining halls offer desserts at lunch and dinner and several fried foods. It is important that you eat in moderation. Not only is weight gain a potential issue, but eating an unhealthy diet is a risk. You need to make an effort to eat healthy food, just as many nutritious foods are available in the dining halls as junk food, however, you must make a conscious effort to do so on your own. The following tips will aid you sticking to a healthy diet.

• Avoid late night eating and the over indulgence of junk food.
• Eat fruits and vegetables every day.
• Eat foods high in calcium.
• Limit sugary drinks such as soda, juice, and sports drinks.
• Avoid high levels of caffeine.
• Eat breakfast everyday.
• Eat enough to maintain a healthy body weight.
• Drink at least 6 glasses of water a day.
• Avoid alcohol.

Staying in Shape

An important part of staying healthy is partaking in exercise. You should exercise 3-4 times a week for at least 20 minutes each time. Whether you enjoy running, basketball or Pilates, you should stay active while in college. Many programs are offered through recreational services that allow you to try a new exercise or get you off campus to hike or explore the area. Many students also find it helpful to have an exercise buddy to help them keep on track. Remember that it is better to work out earlier in the day; when you exercise later in the evening it can stimulate your body and prevent you from getting to sleep. There are many ways to sneak exercise into your day without going to the gym and doing a full workout. Instead of taking the bus or driving to class you can walk or ride your bike or you can also do simple stretches or yoga while watching TV.

Getting Enough Sleep

Do not put sleep low on your list of priorities; being rested is the best way to stay healthy. You should aim to get 7-8 hours of sleep each night. When you are well rested you are less likely to get colds and other illnesses, you are able to concentrate and stay awake in class and you are less likely to be stressed or become depressed. As a college student your schedule will vary, but it is very important to try to develop a sleep schedule. Your body needs a routine, you should go to bed and get up around the same time each day and when you do you will feel better and be more alert. To determine your natural sleep cycle go to bed when you feel tired, do not put it off, and then wake up naturally without an alarm. The number of hours you sleep is your personal sleep requirement and the time you get up and go to sleep is your sleep cycle.

Managing Stress

There is no doubt that every college student feels stressed at some point, stress is part of life, but the healthier you are, the better able you are to manage stress when it happens. Too much stress can harm your physical and emotional well-being. When stress frequently reoccurs it can diminish your self-esteem, harm your interpersonal relationships, create a cycle of self-blame and self-doubt, and affect your academic performance.

Signs of Stress:

• Emotional:
  • Sudden mood changes
  • Confusion
  • Depression
  • Anxiety
  • Inability to concentrate
  • Increased use of alcohol and other drugs
• 
  Physical:
  • Nervousness
  • Muscle tension
  • Changes in sleeping, eating, or sexual habits
  • Lack of energy
  • Headaches
  • Increased heart rate
  • Hives

Managing stress is key to success in college and friendships can be the easiest way you can find balance. Friends help you relieve stress and can let you know when you seem tense before it gets out of control. In addition, there are many other simple things you can do to manage stress including: exercise; healthy eating; getting ample sleep; deep breathing; yoga and meditation; effective time management; avoiding alcohol, caffeine, nicotine and drugs; and talking about problems.

General Health

Illnesses, stress and risky behaviors are difficult to escape while in college, however, there are many resources on campus that can assist you when you are in need. Do not hesitate to seek help and to find ways to lead a healthier lifestyle.

The top ten ways you can stay healthy while in college:

1. Get at regular amounts of sleep each night. Adequate sleep gets you better grades and better resistance to colds and infections.
2. Eat breakfast every day. Eating breakfast gets your brain in gear, manages your weight and provides you with the nutrients you need.
3. Exercise four to five days a week. Activity helps your immune system and keeps you mentally sharp.
4. Look for ways to have fun without alcohol. Recreation Services offers fun programs, such as Late Night at the Gym. Plenty of social and cultural events on campus are alcohol-free.
5. Talk it out. If you feel depressed or anxious, talk to a friend, clergy member, health care professional, or a staff member at the Counseling Center.
6. Always practice safe sex. Health Services provides free condoms, dental dams and information about contraception and safe sex.
7. If you smoke, quit. If you don't smoke, keep it that way. Health Services can help you quit if you need help kicking the habit.
8. Fill up on fruits, vegetables, fat free dairy and whole grains and skip fast foods. Want nutrition advice? Call Health Services.
9. Make time to relax. Attend a religious service, get a massage or just hang out. Down time is a key to staying healthy.
10. Clean your hands. Cover your cough. Get a flu shot. Health Services offers flu shots beginning in October.