1. Eat Right
"Whether you’re going to college for the first time or going back for another year, it is an exciting time in your life. It is also one of the first times where you completely decide what you eat and when you do,” says Jonathan Barrett, MD, Carilion Clinic Family Medicine. “This is an important opportunity to make healthy eating choices. The patterns you set today will help to set you up for a lifetime of healthy choices."
- Eat Regular Meals: Try not to skip meals. Eating three balanced meals a day keeps you fueled.
- Balance Your Diet: Make sure to include fruits, veggies, whole grains, lean proteins and dairy (or alternatives) in your meals. Eating healthy doesn’t have to break the bank!
- Limit Junk Food: Cut down on fast food, sugary snacks and sodas. Opt for healthier snacks like nuts, fruit or yogurt.
- Don’t Overeat: Take it easy in the dining halls. While that extra slice of pizza may be tempting, overeating can lead to having less energy and future health problems.
- Stay Hydrated: Drink plenty of water throughout the day. Carry a reusable water bottle and be on the lookout for water filling stations throughout campus.
2. Stay Active
Motivating yourself to stay active can be tough when you have a busy schedule. But regular exercise is important for your body and mind.
- Find Fun Activities: Whether it’s jogging, yoga, group classes or team sports, pick activities you enjoy so exercise doesn’t feel like a chore.
- Use Campus Facilities: Take advantage of your college’s gym, pool or sports courts. Many offer free or discounted access.
- Walk or Bike: If you can, walk or bike to class instead of driving or taking the bus. It’s a great way to stay active.
- Join Clubs: Look for fitness clubs or intramural sports teams. They’re a fun way to stay active and meet people.
3. Get Enough Sleep
Good sleep is crucial for your health and grades—and dozing off in class isn’t a good look.
- Keep a Sleep Schedule: Avoid the all-nighters. Try to go to bed and wake up at the same time every day, even on weekends. Aim for 7-9 hours of high-quality sleep per night.
- Create the Right Environment: Make your room comfy and free from distractions. Earplugs or a white noise machine can help if it’s noisy.
- Limit Screen Time: Cut back on screen time at least 1 hour before bed. The blue light from screens can mess with your sleep because it blocks melatonin, a hormone that makes you sleepy.
- Avoid Stimulants: Limit caffeine and avoid heavy meals or intense workouts close to bedtime.
4. Manage Stress
Finding the right tools and tactics to manage your stress is key to staying healthy in college.
- Practice Mindfulness: Meditation, deep breathing and yoga can help reduce stress and improve focus.
- Stay Organized: Use planners or apps to keep track of assignments and due dates. Breaking projects into smaller tasks can make them less overwhelming.
- Take Breaks: Regular breaks during study sessions can boost productivity and lower stress. Use breaks to stretch, walk or grab a snack.
- Ask For Help: Don’t hesitate to talk to friends, family or a counselor if you’re feeling overwhelmed. If stress and anxiety disrupt your everyday life, reach out to your family doctor.
5. Stay Social
Strong social connections—and not just the online kind—can go a long way toward improving and maintaining your mental health.
- Get Involved: Campus clubs, organizations or study groups are a great way to meet new people with similar interests.
- Keep in Touch: Stay connected with family and old friends. They can provide support and a sense of stability.
- Be Open: College is a great time to meet diverse people and learn from different perspectives. Put yourself out there, and be open to making new friends.
6. Don’t Forget Sexual Health
Sexual health is a vital part of overall well-being. It involves making informed decisions, practicing safe sex and understanding your body.
- Safe Sex: Always use protection, such as condoms, to reduce the risk of sexually transmitted infections (STIs) and unwanted pregnancies. Keep up with regular STI screenings.
- Informed Consent: Ensure that all sexual activities are consensual. Clear and honest communication with your partner is essential.
- Birth Control: Make sure you understand and use contraception the right way. There are several options available, like birth control pills, IUDs and implants. Your physician can help you choose the best method for you.
7. Avoid Harmful Substances
Harmful substances are just that—harmful. Staying away from them is crucial for your health and safety.
- Limit Alcohol: If you drink, do so responsibly. Know your limits and never drink and drive.
- Avoid Drugs: Stay away from illegal drugs and be cautious with prescription meds. Misuse can have serious health consequences.
- Don’t Smoke: Smoking and vaping have many health risks. If you smoke, look for resources to help you quit.
8. Don’t Slack on Medical Care
Don’t let your busy schedule keep you from getting the care you need.
- Regular check-ups: Schedule your doctor visits in advance for when you know you’ll have a break from school. Can’t make it to your regular doctor? Check to see if your school has a student health clinic.
- Vaccinations: Be sure to stay up to date on your meningitis, MMR (measles, mumps and rubella), Tdap (tetanus, diphtheria and pertussis) and HPV (human papillomavirus) vaccines. These are required by most schools. And don’t forget your flu shots and COVID boosters!
- Mental Health: Keep close tabs on your mental health, and reach out to your physician if you’re struggling.
College success isn’t just about acing exams. It’s about taking care of yourself, too. Take a breather every now and then, and don’t be afraid to ask your physician for help when you need it. Your health is the foundation for your success, both now and in the future.
