Sometimes,
amid classes, studying, homework, meetings and maintaining a social life,
college students forget to maintain their health. Though some students may not
think they need to worry about healthy habits, developing healthy habits now
will make it easier for students to stay healthy throughout their lives. Here
are 10 tips for college students to stay healthy:
1. Eat Right
Eating a
healthy diet can help boost students’ immune systems, help students to maintain
a healthy weight and can improve their overall health. Sometimes it may seem
difficult to eat healthy in college when your meal choices consist of the
cafeteria or fast food restaurants, but there are easy ways to make adjustments
in your eating habits. First, always eat breakfast. This may be difficult when
you’re rushing out the door to get to that 8 a.m. classes, but grabbing a
granola bar or banana goes a long way in keeping you from overeating throughout
the day. Also, never skip meals. Again, the typical day of a college students
is usually nothing but typical, but you always have time to grab a healthy
salad or sandwich from the dining hall. For those late-night cravings during
all-nighters, try healthier alternatives to your favorite late-night foods. For
example, get pizza with whole wheat crust, vegetable toppings instead of meat
and low-fat cheese. Snacking can also be a great way to keep your appetite in
check throughout the day. Snacking can stop “mindless eaters” and those who eat
for comfort. Keep things like pre-cut vegetables and fruit, nuts, pita bread or
string cheese on hand so you aren’t tempted to buy unhealthy snacks. If nothing
else, keep these three things in mind when choosing foods: moderation, variety
and balance. Try keeping a good balance of dairy, whole grains, fruits,
vegetables and protein every day.
2. Exercise
Fitting
exercise into a busy college schedule can be difficult, but most college
campuses make it easy for students to get exercise. One of the easiest ways to
get exercise is to walk to class. Depending on your class schedule, this could
add anywhere from 20 minutes to an hour of exercise every day. Most colleges
offer physical fitness classes and intramural sports programs, so take
advantage of these for a fun way to get exercise. Also, most colleges offer
free or reduced memberships to gyms. This is definitely a perk that ends after
graduation, so take advantage of this now.
3. Get enough sleep
Though you
may be tempted to pull an all-nighter to study for an exam or stay out until 3
a.m. partying with friends, make sure you don’t make that a habit. Sleep
deprivation can lead to reduced brain function, fatigue, headaches and weight
loss or gain. College students need between seven and nine hours of sleep and
getting this amount can improve overall health. To stay rested throughout the
day, try taking a short nap during the day, try to stick to a schedule, try to
keep your room dark and quiet before bedtime and avoid drinking caffeine,
eating and drinking right before bed.
4. Wash your hands
With flu
season just around the corner, washing your hands can be a savior for college
students who can’t afford to miss class because of the flu. College students
are always in close contact with others: through classes, living situations
with roommates, walking around campus, and it is very easy to catch colds or
viruses. Studies have shown that simple hand-washing can help prevent a large
number of illnesses. Wash your hands before meals, any time you will be
touching your eyes, nose or mouth, or if you’ve been around others who are
sick.
5. Don’t smoke
Everyone has
heard the many life-threatening risks smoking poses, and even smoking
occasionally can still put you at risk for ailments like lung cancer, heart
disease and emphysema. For those looking to quit, check out your student health
center for programs to assist you.
6. Avoid
caffeine and sugary drinks
Though
caffeinated beverages like soda and energy drinks can be beneficial when
studying or doing late-night homework, they are ultimately harmful in the long
run. The combination of caffeine and sugar in these drinks causes you to crash
and feel bad later. If you need an energy boost, try eating foods high-protein,
high-fiber foods.
7. Get a flu shot
This is one
of the easiest ways to avoid the flu and stay healthy through the winter. Many
colleges offer flu shots and screenings for reduced prices, usually under $25.
Though it may still be expensive for those on a tight budget, getting a shot
now will be much better and cheaper in the long run than getting the flu later.
8. Drink lots of water
Staying
hydrated can help your concentration and keep you from overeating. It also
replenishes your body and gives you more energy throughout the day. Always
choose water instead of soda, and bring water with you while you walk to class.
Also, to cut down on the cost, buy a water filtration pitcher and a re-usable
water bottle instead of plastic bottled water.
9. Relax
College
students are usually pretty stressed with classes and exams, but relaxing and
having down-time is essential to staying healthy. Stress can cause numerous
problems and getting too run-down can adversely affect your health. The easiest
way to relax is to create a routine and give yourself regular breaks. Also,
make sure you make time to hang out with friends and de-stress by reading a
book, watching your favorite television show or picking up a hobby.
10. Wear sunscreen and avoid tanning
With spring
break less than six months away, thousands of college students will be hitting
the beach. While spending a little time in the sun isn’t always a bad thing,
make sure you protect yourself. Wear sunscreen every day, especially when you
know you will be in the sun, and make sure to reapply sunscreen every two to
three hours to ensure you will be protected. Also, avoid tanning beds at all
costs. Though you may want to extend that summer tan into the winter, the risk
of skin cancer is not worth it. With all the sunless tanners out there these
days, you can still keep your summer glow without putting yourself at risk.
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