Essential Health and Wellness Tips for Students
Learning how to take care of your health and wellbeing is just as important as studying hard in school. Establishing healthy lifestyle habits as a student pays dividends long into adulthood with improved concentration, academic performance, disease prevention and an overall greater sense of happiness and fulfillment.
Nutrition Fundamentals
A balanced diet fuels students to perform at their best mentally and physically. Be sure to incorporate fruits, veggies, whole grains, lean protein and healthy fats at meals and snacks.
Stay hydrated by sipping water throughout the day. Limit sugar-sweetened beverages which can lead to fatigue and mood swings. Don’t skip breakfast - eating a mix of protein, whole grains and fruit helps students concentrate better in early classes.
Finding Time to Exercise
Regular physical activity boosts learning capacity, energy levels, immunity and mental health. Aim for at least an hour per day of exercise. This could include PE class, sports practices, jogging, biking, strength training or yoga.
If short on time, take active breaks to walk, stretch or do bodyweight squats during long study sessions. Park farther away and take the stairs when possible. It all adds up for improved fitness.
Cultivating Healthy Sleep Habits
Quality sleep plays a pivotal role in students’ mood, academic success and growth. Teens need 8-10 hours per night, while adults require 7-9 on average. Follow expert tips for getting your best rest:
Establish Consistent Sleep/Wake Times
Going to bed and waking around the same time daily programs the brain and internal body clock for optimal sleep-wake cycles. Try not to deviate by more than 1-1 1/2 hours on weekends.
Limit Blue Light Exposure Before Bed
Light from phones, computers and TVs suppresses melatonin production making it harder to fall and stay asleep. Avoid screens for 1-2 hours before bedtime.
Create an Ideal Sleep Environment
Keep your bedroom cool (around 65°F), dark and quiet. Consider using a white noise machine or earplugs to mitigate disruptive noise if needed. Invest in a comfortable mattress, pillows and bedding as well.
Wind Down with a Pre-Sleep Routine
Activities like light yoga, reading (not on devices), gentle music or meditation help signal your body and mind to relax for sleep. Jot plans for the next day down on paper to empty your racing mind.
Be Careful with Naps
While a short 20-30 minute power nap can boost focus, longer daytime naps make it tougher to sleep at night. Save naps for early afternoon and limit to no more than 30-45 minutes.
Mastering Stress Management & Mental Health Care
Managing stress levels through self-care practices wards off anxiety and depression while empowering students to thrive. Various mental health tips can bring more positive emotions and outlooks amidst the pressures of rigorous course loads.
Talk About Your Feelings
Voicing worries or requesting support builds connections combating loneliness. Have open discussions with trusted friends, classmates, counselors, professors, club leaders or family. Journaling also helps process emotions.
Carve Out Personal Time
Honor your own needs and interests with relaxing or uplifting activities beyond schoolwork like hobbies, passion projects, being in nature or spending time with pets. Even small comforts help manage stress.
Practice Relaxation Techniques
Mind-body tools like deep breathing, body scans, visualization, mantras and mindfulness meditation elicit the relaxation response. This lowers blood pressure, heart rate and anxiety symptoms.
Stay Socially Connected
Loneliness exacerbates stress. Continue fostering social relationships through in-person activities as comfort levels allow post-pandemic. Video calls remain great alternatives as well.
Seek Professional Help If Needed
For mental health concerns like depression or suicidal thoughts, immediately reach out to campus health services, local mental health professionals or emergency services. Counseling and medication often help.
Avoiding Sickness & Safe Partying Tips
Balancing a bustling campus life filled with classes, new friends and parties takes awareness regarding risky behaviors that could jeopardize health and safety.
Practice Safe Sex
Always use protection like condoms, dental dams or medications like PrEP if sexually active to avoid sexually transmitted infections (STIs). Get tested regularly, know your status and verify your partners.
Party Smarter & Watch Drinks
To avoid drug-facilitated assault, don’t accept open containers or leave drinks unattended. Travel in groups and watch out for one another. Set responsible limits on alcohol and avoid mixing substances.
Get Sufficient Vaccinations
From COVID boosters to flu, meningitis, HPV and hepatitis A/B, vaccinations prevent infections keeping students healthy. Stay up to date on all recommended campus immunizations.
Practice Good Hygiene & Self-Care
Wash hands frequently, avoid contact with sick people when possible, refrain from sharing drinks/utensils and clean living spaces routinely to stop microbial spread. Also consistently get enough sleep, eat nourishing foods and relax to support natural immunity.
Utilize Campus Health Resources
Student health centers provide low/no-cost medical care, counseling, wellness services and important health education to help navigate campus life safely. Health insurance plans also typically offer telehealth options.
Thriving with Disabilities or Chronic Conditions
Students managing disabilities or ongoing health issues like asthma, diabetes, autoimmune disorders, ADHD or sensory issues can still enjoy fulfilling campus experiences with proper accommodations.
Request Needed ADA Accommodations
Federal law grants academic adjustments like note takers, ASL interpreters, captioning, extended assignment deadlines, assistive technologies, flexible attendance and exam accommodations to ensure equal opportunity.
Seek Peer Support Groups
Groups like LD/ADHD student organizations, clubs for Deaf students or chronic illness meetups provide community, advice and simply knowing you’re not alone in the college journey with a disability or health condition.
Use Campus Resources
Student disability/accessibility offices offer tools and technologies that aid learning, while often having resources on medical leave, temporary reduced course loads and transition programs if needing significant treatment.
Educate Your Professors
Have open dialogues with professors about your situation and needs, providing any necessary doctor’s notes. Most aim to help students succeed and make accommodations once aware.
Find Your People, Passions & Purpose
Getting involved with groups aligned to interests and values builds confidence and purpose. Disability advocacy organizations also unite students to address accessibility barriers, while providing leadership opportunities.
While balancing wellness alongside demanding academic pressures poses unique challenges, students can safeguard mental and physical health through smart lifestyle choices and campus support systems. Prioritizing self-care ultimately helps students perform at their best.
FAQs
How much sleep do students need?
Experts recommend teens get 8-10 hours of sleep per night, while most adults need 7-9 hours. Following consistent sleep/wake times, limiting blue light exposure before bed, creating an ideal sleep environment and winding down with a pre-bed routine help achieve quality sleep.
What are some examples of relaxation techniques for students?
Practices like deep breathing, visualization, mantras, mindfulness meditation and yoga elicit the relaxation response to lower blood pressure, heart rate and anxiety symptoms. Taking personal time for hobbies and interests also helps students relax.
How can students stay healthy if living with chronic conditions on campus?
Requesting needed ADA accommodations, joining peer support groups, utilizing campus disability/health resources and having open dialogues with professors helps students manage disabilities or ongoing health issues at college while thriving personally and academically.
What should students do to safely party on campus?
To make smart choices around substance use, always watch drinks to prevent drugging, party with trusted friends, set limits on alcohol, avoid mixing drugs and make sure to eat and hydrate. Using the campus escort service to get home also adds safety if walking alone at night after partying.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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