5 Tips for Staying Healthy in College
Introduction:
I have found that staying physically and mentally healthy in college has contributed a lot to my success and overall enjoyment of my life in college. Not only does staying healthy help with longevity, but it also does wonders for your cognitive ability and overall mood. Here are some helpful tips that I have learned to stay healthy and motivated in college.
1. Eating Healthy
One of the biggest factors that affects how you feel during the day is what nutrients you put in your body. Eating a balanced diet is crucial for energy throughout the day and helps with brain functions. Tracking calories and eating foods that are natural, high in nutrients, and unprocessed will result in you having more energy and motivation throughout the day. A person who eats a balanced diet including fruits, vegetables, dairy, and protein-rich foods "feels" much better than a person who eats pizza and a cheeseburger with a Dr. Pepper every day. I have learned to always have a box of Premier Protein drinks and some protein balls in my dorm, for when I need a quick high-protein snack. Limiting high-calorie sugary drinks will also help keep calorie intake lower. This also includes limiting alcohol and substance usage. I know many colleagues who drink more than they should or abuse substances, and I see how it is affecting their health and academic performance. Being mindful about what I eat and not partaking in alcohol or substances has helped me lose weight, be more confident, and have more energy during class and study sessions.
2. SLEEP
The other most important factor contributing greatly to a person's mental processes during the day is sleep. More and more studies are showing how important good sleep is to a person's daily functions and actions. I always try to get eight hours of sleep every night. Research shows that students who have a routine sleep schedule perform significantly better on exams and retain more information. When we are well rested, our brains are more creative and can handle situations quickly. A great rule that I have set for myself is to not work on any major assignments after midnight unless it is absolutely necessary. Give yourself time for a good sleep schedule by working on assignments well before they are due and sticking to a daily schedule that gives you time. Sleep is one of the most underrated tools for success in college, and I definitely recommend that students strive for 7-8 hours of sleep each night.
3. Exercise
Now you know what to do at night to improve your health, but what else can you do during the day to improve your physical and mental health? Exercise! I have talked to so many people at my college who make the excuse that they "don't have time to exercise" because their schedule is too busy, and then I see those same people's stories about how they went and partied on any given night of the week. The truth is that these people likely do have time to exercise, but they just don't want to. Sadly, this is hurting their everyday life and longevity. Insufficiently active people have a 20%-30% increased risk of death compared to people who meet physical-activity guidelines. 150 minutes of moderate exercise per week is shown to reduce the risk of cardiovascular disease by 22%-31%. Studies also show that exercise can increase academic performance because increasing oxygen intake and blood flow enhances memory, attention, and function. Exercising for around even just 30-60 minutes per day can positively impact your life in college in numerous ways. Ever since I started lifting weights, I am more confident, never have anxiety, and am happier with my life overall.
4. College Clinic
When you do catch an illness (it will happen, freshman sickness definitely occurs), going to your university's clinic is a great idea. I have even gotten my flu shot at my school's clinic. If you are concerned about your illness, make sure to call the front desk and ask if you can speak with a nurse. If it is an emergency, then I recommend going to the ER at a hospital, but for minor illnesses like seasonal colds, fevers, or other general illnesses, going to the clinic is a great idea to get checked.
5. Reduce Stress
Reducing stress is paramount to living a long life and getting through college. College is a big life change for most people and can come with a wave of new challenges like learning how to live on your own, keeping yourself accountable, and finding what motivates you. There are a lot of new stressors that college can inject into your mind, like finding new classes, preparing for exams, large loads of homework, and uncertainty about the future. I have felt all of these things, and finding ways to take your mind off and keep stress out of your life is very important. I always listen to Lo-fi music while I am studying or doing homework. I also make sure to do all four of the previous tips that I listed. I allow time in my schedule to pursue my hobbies like playing the piano, watching shows, and learning Japanese. Finding something that is a healthy de-stressor that either improves a skill or makes you happy without hurting your mental or physical health is something I recommend.
Hopefully, you are already incorporating these tips into your college life! If you have any questions, leave a comment. Thanks for tuning in. See you next time!
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