Going to College and Staying Healthy

Going to College and Staying Healthy:
How to Stay Healthy

Are there things that I can do to stay healthy?

Yes! You should be eating healthfully, exercising, and getting plenty of rest.

What should I know about nutrition and eating well?

Eating well is very important. You should eat a variety of healthy foods. You should try to eat foods that are baked, steamed, or grilled, rather than fried. Also, choose fresh foods like steamed vegetables and grilled chicken instead of fast food or processed foods like frozen dinners. Remember to watch the amount of salt that you consume. Limit the amount of junk food (candy, chips, soft drinks) that you eat, and eat plenty of fruits and vegetables (at least 5 a day). Find good foods at late-night snack time, such as popcorn and veggies. You should drink enough non-caffeine fluids each day (8-10 8oz. glasses a day). Women should consume 3-4 servings of dairy products that are high in calcium (milk, yogurt) to keep their bones healthy. Taking a daily multivitamin (with iron and 0.4 mg folic acid) will help you stay healthy. If you are a vegetarian, make sure that you get all the nutrients that you need.

What do I need to know about exercise?

Another important way to stay healthy and reduce stress is to get enough exercise. You should make sure that you do aerobic exercise, muscle strengthening, and stretching exercises. You should do aerobic exercise (biking, running, fast walking, swimming, and aerobics) 3-5 times a week, for 20-60 minutes. If you do it right, your heart should speed up and you should breathe faster. However, you should still be able to talk when you are doing aerobic exercise. Strengthening exercises (sit-ups, push-ups, leg lifts, weight training) will build up your muscles and keep your bones healthy. Stretching exercises (yoga) will make you more flexible, so you will be less likely to strain a muscle. You can also get exercise by doing simple things, such as walking or riding a bike (with a helmet), instead of driving or taking the bus.

What do I need to know about getting enough rest?

There may be so much to do once you get to college that you find that you are not getting enough sleep. The average amount of sleep a person needs is 8 hours. However, you may need more or less. If you are not getting enough sleep, you may:

feel more stressed or depressed.
have a hard time staying awake in class.
have trouble concentrating on papers and exams.
catch lots of colds and other minor illnesses (because your body cannot fight off germs as well).

So try to get enough sleep or you won't even be able to enjoy the activities that you are skipping sleep for!!

Check out these other College Health Guides:

Knowing About My Health Before I Go to College

First Aid Supplies to Take with Me to College

Health Services and Health Care Providers

Some Common Health Problems at College

Violence/Abuse in Relationships