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101HealthandWellnessTipsforCollegeStudents|StudentHealthServices
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Betweenexams,papersandmaintaininganactivesociallife,many
collegestudentsfeeltheycan'treallyfindthetimetokeepupontheir
personalhealthandwellnessuntilanillnesscatchesholdandstops
themintheirtracks.Withmostcollegesprovidinghealthcareand
endlessphysicalactivitiesforstudents,stayinghealthyincollegeis
aboutaseasyasitwilleverget.Hereareafewtipstohelpstudents
makethemostoftheresourcesattheirfingertipsandtoensurethey
stayhealthyandillnessfreethroughouttheireducation.
Diet

.H\/LQNV
Wellness
HealthyLifestyle(Mayo
Clinic)
Health&Safetyfor
CollegeStudents(Centers
forDiseaseControland
PreventionCDC)

Withoutcarefulattentiontoyourdiet,youcouldendupputtingonthe
freshman15andmore.Followthesetipstohelpkeepyourdiet
healthyandbeneficial.
1.Learnproperportionsize.Toavoideatingtoomuchofeventhehealthiestfoods,keep
trackofhowmuchyou'reeating.Formostpeople,meatservingsshouldbeaboutthesize
ofadeckofcardsandotherservingsvarybythetypeoffood.
2.Varyyourmeals.Whenthecafeteriahasyourfavoritefoodsdailyitcanbeeasyto
returntothoseoldfavoriteseveryday.Changingupyourdietfromdaytodayisan
importantpartofgoodnutritionsotakeadvantageofthevarietyofselectionsavailableto
you.
3.Eatbreakfast.Startyourdayoffrightwithagoodmealwhenyougetup.Whether
you'rerollingoutofbedatnoonorupatthecrackofdawnforclass,makesureyoustart
yourdaywithabalanced,healthymeal.
4.Keephealthysnacksaround.It'seasytoeathealthyifyoukeeptheCheetosatbayand
stockyourdormroomwithfruitsandotherhealthysnacks.You'llbemorelikelytoreach
forthesethanjunkfoodifyoukeepthemnearbyorinyourbackpack.
5.Drinkmoderately.Whilecollegestudentsareknownfortheirpartying,youcanstillhave
agoodtimewithoutconsumingallthecaloriesthatcomealongwithbingingonbeer,plus
you'llavoidthehangoversandothernegativeeffects.Drinkinmoderationandyoucan
haveagoodtimewithouthurtingyourhealth.
6.Don'tfightstressbyeating.Itcanbetemptingtoreachforabagofchipsorsome
cookieswhenyou'restressedoutaboutanimpendingexam.Eatingwon'thelpyourstress
goaway,soavoidfillinguponsnacks.Tryworkingoutortakingabreakinstead.
7.Drinkwater.Drinkingenoughwatercanhelpboostyourconcentrationaswellaskeep
youfromovereating.Makesuretokeephydratedasyougothroughyourdaybybringing
waterwithyou.
8.Limitsugaryandcaffeinatedbeverages.Beveragesmaynotfillyouup,buttheysure
canhelpfattenyouupandhaveadetrimentaleffectonyouroverallhealth.Youdon't
havetocompletelygiveupsodaandcoffee,butyoushouldscalebackinordertokeep
yourselfintiptopshape.
9.Trytoeatfruitsandveggies.Eveniffruitsandvegetablesdon'tcomprisesomeofyour
favoritefoods,trytoincorporateatleastafewofthemintoyourdieteachday.
10.Limitjunkfood.Junkfoodisfastandeasyandmanystudentsendupeatingalotofit
whilethey'reontheruntoclassortowork.Whilealittlefastfoodnowandagainwon't
reallyhurtyou,makesureitdoesn'tbecomeahabit.
11.Makeitconvenienttoeatright.Don'tmakeithardforyourselftoeatright.Buyhealthy
foodsandstockyourfridgeandroomwiththemtoensurethey'rethefirstthingsathand
whenyougethungry.
12.Don'tskipmeals.Withsomuchtodo,it'seasytoforgoeatingtorunofftoclassorthe
library.Don'tskipmeals.Setupfoodsyoucaneatontherunsoyou'llhavetheenergyto
keepgoing.
13.Indulgeeveryonceinawhile.Alittletreatnowandthenisagreatwaytoreward
yourselfforeatingahealthydiet.Giveyourselfabreakandindulgeinafoodyoulove

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butcan'teatallthetime.
14.Takevitamins.Ifyoufeellikeyouaren'tgettingthenutritionyouneedfromyourdiet,
don'thesitatetosupplementitwithsomemultivitaminstostayhealthyandillnessfree.
15.Gethelpforeatingdisorders.Whilemanygroupsfocusonhelpingstudentsloseweight,
therearethosewhoneedhelpfightingeatingdisordersaswell.Ifyouareworriedyou
haveaneatingdisorderandwanthelp,don'tbeafraidtoreachouttocampusresources
forhelp.
Exercise
Fittingexerciseintoabusyscheduleisn'talwaystheeasiestthing,buttakestockofsomeofthese
tipstohelpyougetontracktofitness.
16.Stretchfirst.Helpyourselfavoidinjuriesbystretchingeachtimeyouexercise.Simple
stretchesbeforeandafteryouworkoutorengageinphysicalactivitycanhelpkeepyou
activeandpainfree.
17.Rideyourbike.Insteadoftakingthebusordrivingtoclass,trybikinginstead.Itwill
giveyouafewminutesofexercisebetweenyourcourses.
18.Playasport.Onewaytogetyourselfmotivatedtoexerciseistomakeitagameby
playingasport.Joinanintramuralteamorplayrecreationalsportsthroughyourschool
togetactiveandhavefunatthesametime.
19.Usesafetyequipment.Nomatterwhatsportyou'replaying,makesuretoalwaysuse
thepropersafetyequipment.Itwillkeepyoufromgettinghurtwhichwillallowyouto
stayactivemoreoften.
20.Headtothegym.Mostschoolsprovidestudentswithgymfacilitiestheycantake
advantageofforfree.Headtothegymbetweenclassesorwhenyougetupinthe
morningtosqueezeinaworkout.
21.Takeadvantageoffitnesscourses.Alongwithgymfacilitiesmoststudentswillhave
accesstofitnessclassestheycantake.Sinceyou'realreadypayingforthesethrough
yourtuitionyoumayaswelltakeadvantageandgetaworkoutthatwillhelpkeepyouin
shapeandmotivateyou.
22.Walktoclass.Whiletakingpublictransportationmightbequicker,walkingwillgiveyou
achancetostretchyourlegs,burnsomecaloriesandrelaxbeforeyournextclass.
23.Incorporatedifferentkindsofexerciseinyourroutine.Whenyouworkout,don'tjust
sticktoonekindofworkout.Incorporatestrengthtraining,cardioandstretching
exercisesintoyourroutinetomakeitwellrounded.
24.Makeitfun.You'reprobablynotgoingtoworkoutifyouareboredwithyourroutineor
findgoingtothegymtorture.Findawaytomakeitfunforyourselfandyou'llbemuch
morelikelytokeepitup.
25.Bringafriend.Withsomeoneelserelyingonyoushowingup,you'llbemuchmorelikely
tomaketheefforttoworkout.Plus,workingoutwithafriendcanbeagreatwayto
makeworkingoutmorefun.
26.Takeadvantageofopenspaces.Mostcollegesareequippedwithlargegrassyquadsor
arboretumswithtrailsyoucanwalkon.Takeadvantageofthesespacestotakehikes,
playfrisbeeorjustwalkaround.
Sleep
Collegestudentsaren'texactlyknownfortheirearlytobedearlytoriseattitudes,butgettingsleep
isanintegralpartofstayinghealthy.Checkoutthesetipstohelpyoumakesureyou'reresting
enough.
27.Takeanap.Ifyouhavethetimeduringtheday,ashortnapcandowondersforyour
energylevels.Justmakesurenottonaptooclosetobedtimeorfortoolong,andanap
willdoyourbodygood.
28.Don'tworkinbed.Workinginbedcanmakegettingtosleepharder.Keepyourwork
spaceseparatefromyoursleepspacetokeepinsomniaatbay.
29.Getafullnight'srestwheneverpossible.Whiletheamountofsleepeachpersonneeds
varies,mostpeopleneed79hourstofeelfullyrested.Whilethismaynotbepossible
everynight,trytosleepafullnightwheneveryougetthechance.
30.Sticktoaschedule.Withdifferentclassesandworkhourseachday,itcanbehardto
sticktoaschedule,butkeepingsleeptimessimilarfromdaytodaycangreatlyimprove
yourchancesofgettingagoodnight'ssleep.
31.Understandthatlackofsleepcanhaveabigimpact.Lackofsleepdoesn'tjustmake
youcranky,itcanalsoreduceyourabilitytoconcentrateandtoexcelatclass,sotryto
getasmuchsleepasyouneed.
32.Workoutbedtimeswithroommates.Whensharingaroomwithsomeoneitcanbe
hardtogotobedwhenyouneedtoandnotgetwokenupwhenyoudon'twantto.Tryto
workwithyourroomiestomakesureyoueachgetthesleepyouneed.
33.Avoidallnighters.Whileyoumayfeellikeyouneedtostudyallnighttodowellyou
mightbedoingyourselfadisservice.Notgettingenoughsleepcanimpairyourabilityto
dowell,regardlessofhowmuchyou'vestudied,somakesureyougetatleastalittle
sleepbeforeyourbigtest.

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34.Createabedtimeroutine.Ifyouhavetroublefallingasleepatnightyoucanhelp
yourselfbycreatingaroutinethatwillletyourmindandbodyknowthatbedtimeis
approachingandthatitshouldgetintosleepmode.Afterafewweeksofpracticethis
shouldhelpyoufallasleepwhenyouneedto.
35.Avoidcaffeine,eatinganddrinkingrightbeforebed.Alloftheseactivitiescanthrow
offyourbody'sinternalclock,sotrytolimitmeals,alcoholandcaffeineconsumptiontoa
fewhoursbeforebed.
36.Keepyourroomdarkandquiet.Whilecollegecampusesarehardlyeither,trytokeep
yourroomasdark,quietandcoolaspossible.Thiswillhelptriggertoyourbodythatit's
timeforbedandhelpyougetandstayasleep.
SexualHealth
Collegeisaplacewheremanystudentschoosetoexploretheirsexuality.Studentscandothis
safelybyfollowingthesetips.
37.Gettested.ProtectyoursexualhealthbygettingtestedforSTDsannuallyorevenmore
frequently.Mostschoolsofferthesetestsforfreeoratalowcost,soallstudents,even
thosewithsmallincomes,canaffordthetests.
38.Alwaysuseprotection.Unlessyouareinalongterm,monogamousrelationshipwitha
partnerwhohasbeenconfirmedSTDfree,alwaysmakesuretouseprotectiontoprevent
theriskofcontractingadisease.
39.Discussissueswithyourpartner.Sexshouldn'tbepainfulorscary.Ifyouarenervous
oruncomfortablewithanyelementofyoursexualrelationship,makesuretobringthese
thingsupwithyourpartnerorhealthcareprovidertoensurethingsareemotionallyand
physicallyok.
40.Getregularexams.Whetheryou'remaleorfemale,gettingyourequipmentcheckedout
regularlyisamust.Womencangetbreastexamsandpapsmearsthatcangreatly
reducetheirriskofcancer.
41.Takeadvantageofvaccinations.ManyschoolsnowoffertheHPVvaccination.Female
studentscantakeadvantageofthesetoreducetheirchanceofcontractingtheHPVvirus,
theleadingcauseofalmostallcervicalcancers.
42.Attendinformationalclasses.Mostcollegesofferclassesthatdiscusssexualissues,so
youcaneducateyourselfandlearntostayhealthyandhappy.
43.Findsomeonetotalkto.Manystudentsincollegehavequestionsabouttheirsexuality
andsomeevenfeelconfused.Ithelpstofindsomeoneyoucantrusttotalktoinorderto
helpyoufindsomedirectionandfigureoutwhoyoureallyare.
44.Don'tdoanythingyou'renotcomfortablewith.Whileyoumayfeelpressurefroma
partneroreventhosearoundyoutoengageincertainsexualactivities,neverdoanything
youaren'tcompletelycomfortablewith.It'syourbodyandyouareincharge,don'tlet
anyoneelsetellyouotherwise.
Illness
Withcommunallivingandthousandsofotherstudentssharingclassroomspace,spreadingcoldsand
virusesiseasyifyou'renotcareful.Thesetipscanhelpkeepyoufromgettingsick.
45.Washyourhands.Studieshaveshownthatsimplehandwashingcanhelppreventa
largenumberofillnesses.Sowashyourhands,especiallyanytimeyou'llbetouching
yournose,mouthoreyesorifyou'vebeenaroundotherswhoaresick.
46.Avoidsharingbeverages.Germsareeasilyspreadthroughthesharingofdrinks,
alcoholicorotherwise,sogetyourownandavoidsharingwithfriends.
47.Don'tgotoclass.Ifyou'resick,don'tforceyourselftogotoclass.Itwillonlymakeyou
feelworseandinfectotherstudents.Emailyourprofessorsthatyou'reillandstayhome
andrest.
48.Gettothedoctor.Ifyouhavesymptomsthataren'tshowinganysignsofclearingup
withinafewdays,youmayneedtotakeatriptothecampusclinicoryourdoctor.
Simpleillnessescanmutateintomuchmoredeadlyanddangerousonesifleftaloneso
makesuretoseekhelpifyouaren'tfeelinganybetter.
49.Drinklotsoffluids.Coldsandflucanwreckhavoconyourbody,oftendeprivingitof
muchneededfluids.Replenishthesebydrinkingplentyofwaterorenergydrinkswhen
you'reill.
50.Getaflushot.Withsomanygermsaround,sometimesgettingaflushotisthebest
thingyoucandotoavoidgettingsick.Manycollegesoffertheseforreducedpricesso
studentscangetvaccinatedforlittleoutofpocketexpense.
51.Wearflipflopsintheshower.Dormbathroomsaregenerallycleaneddaily,butcan
becomedirtyquicklywithsomanystudentssharingthem.Alwaysmakesuretowear
sandalsintheshowertoavoidgettingvirusesandbacteriathatcancausewartsand
athlete'sfoot.
52.Avoidillfriends.Ifyourfriendissick,trytoavoidspendingtoomuchtimearoundthem.
Whilebringingsoupormedicationswon'thurt,touchingillfriendsandtheirstuffcan
increaseyourchancesofgettingsickyourself.
53.Don'ttouchyoureyes,noseormouth.Ifyourhandsaren'ttotallyclean,trytoavoid

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touchingtheseareas.Themembranesintheseareasmakeiteasyforbacteriaand
virusestoenteryourbody.
54.Trysimpleoverthecounterremedies.Mostvirusesleaveyoufeelingmiserablebut
withnorecourseinmedicationsthatcanmakethemgoaway.Tryoutoverthecounter
remediestohelpeaseyoursymptoms.
55.Keepimmunizationsuptodate.Whilemoststudentswillhavebeenimmunizedasa
child,someshotsmayneedtobeupdatedwhenyouentercollege.Makesureyoursare
uptodatetokeepyoufromcontractingaseriousillness.
Stress
Studentscangetrundownwithsomuchgoingon.Thesetipscanhelpyoubeatthestress.
56.Createaroutine.Ifyougetyourselfinthehabitofstudying,workingout,andsleeping
atcertainhours,itwillbeeasiertofitinallthethingsyouneedtodoinadaywithout
feelingtoostressedout.
57.Putlimitsonworkhours.Youcan'tworkallthetimefunandrelaxationhavetobepart
ofyourroutineaswell.Limitthetimeswhenyouwillworktogiveyourselftimetosleep
andrestupsoyouwon'tgetsick.
58.Giveyourselfabreak.Ifyou'vebeenworkingsteadilyforhours,giveyoureyesand
mindachanceforarestbytakingabreak.Youcancomebackfeelingmorerefreshed
andreadytogo.
59.Berealistic.Sometimesthere'sjustnowayyou'regoingtogetdoneeverythingyou'd
liketoinoneday.Berealisticaboutyourgoalsandunderstandthatyoucanonlydoso
much.
60.Understandyoucan'tdoeverything.Whileyoumightwanttogotoclass,work,playa
sport,andparticipateinclubsandsocialactivities,therealityisthatsoonerorlater
you'regoingtogetrundownbytryingtodosomuch.Focusondoingthethingsyoutruly
loveandforgetabouttherest.
61.Gethelp.Ifyou'refeelingoverwhelmed,reachoutandaskforhelpfromprofessorsand
friends.Theymaybeabletogiveyoumoretimeorhelpyoutocompleteprojectsand
studyingmorequickly.
62.Takeadvantageofcampusmeditationandyogaprograms.Manycampusesare
equippedwithprogramsthatcanhelpstudentsgetareleasefromtheirstressesthrough
arelaxingsessionofmeditation.
63.Cutbackifneeded.Sometimesstudentsoverwhelmthemselveswitheverythingthey
havegoingon.Ifyou'refeelinglikeyou'vegottoomuchonyourplate,cutbackwork
hours,dropaclassorcutoutsomeextracurricularactivitiestomakeyourschedulemore
manageable.
64.Relaxwithhobbies.Whetheryouliketopaintortodestroyalienswithyourfriendsin
videogames,makingtimeforthethingsyouloveisanimportantpartofkeepingyourself
fromgettingtoostressedout.
65.Giveyourselfplentyoftime.It'seasytoputoffstartingonabigprojectorstudyingfor
atestuntilthelastminute.You'llbemuchlessstressedout,however,andwilllikelydo
betterifyougiveyourselfmoretimetoworkonit.
66.Spendtimewithfriends.Therearefewthingsthatcancheeryouuplikebeingaround
thepeopleyoulikemost.Eatdinnerwithfriendsorjusthangoutandwatchtvortakea
walktogetawayfromthestressofhomework.
67.Don'tletyourselfgetrundown.Withsomuchtodo,it'seasytogetrundown.Ifyou
feelyourselfgettingstretchedtoothin,takeastepbackandevaluateeverythingyou've
gotgoingontodeterminewhat'sreallyimportant.
68.Learntimemanagementskills.Timemanagementskillswillmakeeverythingfrom
gettingassignmentsdonetomanagingworkaloteasier.Readabookorcheckoutadvice
ontheinternet,tohelpyoubettermanagethehoursofyourday.
MentalHealth
Collegestudentsareinahighriskgroupfordepression,somakesureyoukeepyourselfhappyand
healthywiththesesimpletips.
69.Don'tbeafraidtoaskforhelp.Manypeoplefeelembarrassedorashamedtoaskfor
helpwiththeirdepressionbutthisisunnecessaryasit'sacommonandtreatableproblem
thatyoudon'thavetodealwithalone.Tapintocampusresourcestofindhelportella
friendhowyou'refeeling.
70.Keepintouchwithfamilyandfriends.Youcanhelpbeathomesicknessandloneliness
bykeepingintouchwithfriendsandfamilymembers.
71.Buildnewfriendships.Abigpartofthecollegeexperienceismeetingnewpeopleand
formingnewfriendshipssogetoutthereandmeetnewpeoplewheneverpossible.
72.Expectthingstochange.Thingswillchangebothathomeandinyourschoollife,so
expectthingstochangeovertime.Youwillgrowandsowillthepeoplearoundyou.
73.Understandthatitmaytaketimetofitin.Mostpeopledon'tmakebestfriendsonthe
firstdayofcollege.Ittakestimetobuildfriendships,sodon'tgetdiscouragedifyoudon't
fitinrightaway.

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74.Don'tletstressgetthebestofyou.Stresscanbeamajorfactorinmanystudents'
depression.Ifyou'refeelingstressedoutmakesuretotakeabreakandsetasidetimeto
relax.
75.Realizeyoudon'thavetopleaseeveryone.Thereisnowaythatyoucanmake
everyonehappyallthetime.Concentrateonmakingyourselfhappyfirstandyou'llcut
outlotsofstressandhasslefromyourlife.
76.Knowthesignsofdepression.Itcanbehardtodifferentiateasimpleslumpfrom
seriousdepressionsolearnthesignsofdepressionnotonlyforyourownbenefitbutfor
thebenefitofyourfriendsaswell.
77.Buildonyourconfidence.Ifyouknowyou'regoodatcertainthingsbuildonthe
confidenceyoutakefromtheseactivitiesratherthanconcentratingonyourfaults.
78.Findstrengthinnumbers.Youmayhaveaneasiertimefeelinggoodandfittinginifyou
findagroupofstudentswhosharesimilarinterestsandvaluesasyou.
79.Volunteer.Sometimesvolunteeringcangiveyouasenseofsatisfactionyoucan'tget
fromworkorclasswork,sogetoutthereandhelpothersinyourcommunity.
80.Getinvolvedoncampus.Joiningclubsandsocialgroupsoncampuscanhelpyouto
meetnewfriendsandkeepyoufromfeelinglonelyorisolated.
81.Setgoals.You'llbemoremotivatedandpositiveifyougiveyourselfgoalstowork
towardsthroughouttheschoolyear.
Miscellaneous
Hereareafewothertipstokeepyouahealthyandactivecollegestudent.
92.Avoidwalkingtoclassinflipflops.Whiletheymaykeepyourfeetcoolandlookgood
withyoursummerwardrobe,fewflipflopsprovidethesupportneededforyourfeet.If
youarewalkinglongdistances,it'sbesttoleavethesandalsathomeandavoidthearch
painandpinchingassociatedwiththem.
93.Keepbackpacksfrombeingtooheavy.Anoverfilledbackpackcanhurtyourbackand
leaveyouwithsomeseriousbackandshoulderpainlater.Makesureyourbackpackis
properlyfittedandavoidcarryingaroundmorethanyouneed.
94.Quitsmoking.Nomatterhowmuchyoumaylovethesweetthrillofanicotinerush,the
realityisthatsmokingjustisn'tgoodforyouoranyonearoundyou.Quitassoonasyou
cantosaveyourlungs,heart,teethandyearsofyourlife.
95.Don'tdrinkanddrive.Ifyoudrink,makesurenottogetbehindthewheel.Callacabor
getasoberfriendtotakeyouhomeinstead.
96.Makesureyouhaveemergencycontacts.Incasesomethingdoeshappentoyou,
makesurethattheschoolandthosearoundyouknowwhotocontacttogetthoseyou
careabouttoyouwhenyouneedtheirsupport.
97.Wearsunscreen.Collegekidsonspringbreakaren'tusuallythefirsttowhipouthuge
tubesofsunscreentoslatheron.Whilegettingatanmayproveyouspentyourbreakon
abeach,itcanalsobeasourceofskincancer,somakesuretoprotectyourself.
98.Ensurethatyourmedicalinsurancecoversphysiciansinthearea.Ifyouaren'tgoing
withyourschool'sinsuranceplan,makesurethatyourparent'soryourowninsurance
coversdoctorsinyourarea.
99.Monitorexistinghealthconditionscarefully.Ifyouleaveforcollegeknowingyouhave
apreexistingmedicalcondition,makearrangementstoensurethatit'sproperly
monitoredwhileyou'reatschool.
100.Beawarethathealthconcernsdifferformenandwomen.Whilemenandwomen's
anatomyissimilarinmanyways,somethingsthatseemliketheyshouldbethesame
simplyaren't.Educateyourselfonthesexspecificaspectsofwellnesstokeepyourself
healthierandtoknowwhattowatchoutfor.
101.Assertyourself.Don'tletanyonemakehealthorwellnessdecisionsforyouthatyoufeel
uncomfortablewith.Ifyoudon'twanttoeatthatdonutorhaveadrink,thendon't.

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