Health Tips for Students: Thriving in College and Beyond

College is a transformative period filled with academic pursuits, social engagements, and personal growth. However, the demands of college life can sometimes take a toll on students' health and well-being. Prioritizing health and wellness is not a luxury but a necessity for academic success and long-term flourishing. This article provides comprehensive health tips for students, covering nutrition, exercise, stress management, sleep, mental health, and more, to help them thrive in college and beyond.

The Importance of Student Health

The college experience presents unique challenges that can impact mental and physical health. A study by the American College Health Association revealed that a significant percentage of college students experience psychological distress, loneliness, and even suicidal thoughts. According to a 2019 study by the Healthy Minds Network, 53% of college students had not heard anything about the quality of counseling services on their campuses. Healthy lifestyle behaviors are the building blocks of lifelong well-being for children and teens. Healthy eating and physical activity are important for growth and development, and prevention of obesity and related health conditions, such as type 2 diabetes, asthma, anxiety and depression. Healthy eating boosts immunity and supports healthy growth. Being physically active can help boost students' academic performances. For good mental and physical health, kids also need plenty of sleep and limited screen time. The college experience provides a unique setting for young adults to continue their education and foster their personal growth and independence. Without the same level of supervision from parents, college students are presented with the opportunity to live with more freedom. With this newfound freedom can come new challenges. College students are one of the most vulnerable populations when it comes to mental health concerns. It’s important for students to practice self-care to reduce stress, avoid burnout and maintain and enhance overall health and wellbeing. Recognizing the importance of mental health in academic achievement is also important. Common student mental health conditions - such as depression and anxiety - are strong predictors of negative academic outcomes (GPA). Students who screen at-risk for depression are twice as likely to leave college without graduating. At the same time, mental health does not discriminate based on GPA; high-achieving students often fly under the radar when it comes to mental illness, given that faculty, parents, and peers often assume that their high grades indicate stable mental health.

Nutrition: Fueling Your Body and Mind

The transition to college often leads to changes in eating habits, which can contribute to weight gain and other health issues. According to multiple studies, the transition to college leads to weight gain in many students, although it’s most likely not the “Freshman 15” that has previously been touted. Regardless, it’s helpful to keep an eye on nutrition and activity level during the transition to college.

Mindful Eating Strategies

Avoid Liquid Calories: Sugary drinks like sodas, sweetened iced teas, and fruit juices can contribute to weight gain. Substituting them with water or diet sodas can significantly reduce calorie intake. Centers for Disease Control and Prevention list easy ways to slash calories on your favorite drinks and still stay satisfied.
Use Portion Control: Restaurant meals often exceed recommended calorie requirements. Cooking at home more often, using the serving sizes recommended by the American Heart Association, avoiding appetizers and desserts at restaurants, and splitting an entree with a dining companion can help manage calorie intake. A study reported in Science Daily found 92% of both large-chain and non-chain restaurants serve meals that exceed recommended calorie requirements for a single meal.
Focus on Fruits and Veggies: Filling at least half of your plate with fruits and vegetables provides filling fiber, heart-boosting and cancer-fighting antioxidants, and fewer calories. ChooseMyPlate.gov recommends that at least half of your plate at every meal should be filled with fruits and veggies. The rest of your meal should be one-quarter healthy protein and up to one-quarter whole grains.
Document Your Diet: Tracking what you eat for a week can provide a clear perspective on your eating habits and help identify areas for improvement. Mindless eating, without tracking how much you're eating or how often, can lead to unexpected weight gain. A snack while studying and a couple sodas at night all add up. To gain a clear perspective on your eating habits: Track everything you eat for a week. For example, starting a meal with a salad can make you fuller quicker so you don't overdo it with seconds on the entrée and side dishes. Swap soda for water a few times a week and note the results. Doing so could eliminate a couple of pounds every month.

The Impact of Diet on Mental Well-being

A well-balanced diet is crucial for mental well-being. A nutritious, balanced diet can help you think clearly and improve your attention span, whereas eating lots of processed foods can lead to inflammation, which may contribute to mood disorders like anxiety and depression. Stress and depression can cause people to either undereat or overeat, triggering a vicious cycle. Your brain is 73% water, so drinking lots of water is also important to healthy brain functioning. Without enough water, the brain starts to shut down, which can lead to symptoms of depression and anxiety. Prioritizing nutritious meals can improve mood, concentration, and overall cognitive function.

Exercise and Fitness: Moving Your Body, Boosting Your Mind

Regular physical activity offers numerous benefits for both physical and mental health. Exercise has many proven health benefits, such as making people happier, improving functional capacity, lowering risk of diseases and decreasing depression and anxiety. In addition to staying physically fit, exercise has many proven health benefits, such as making people happier, improving functional capacity, lowering risk of diseases and decreasing depression and anxiety. The Department of Health and Human Services recommends adults exercise at least 2.5 hours each week - that’s only about 20 minutes per day! Sedentary behavior is linked to health problems including heart disease, diabetes, and high blood pressure.

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Incorporating Exercise into Your Routine

Commute by Walking or Biking: If possible, walk or bike to school or work to incorporate exercise into your daily routine. As you navigate your daily schedule, walk if you can. Exercise has mood-boosting benefits like the release of endorphins, which is a great way to begin your day.
Make Study Breaks Your Exercise Breaks: Use study breaks to engage in physical activity, such as walking, lifting weights, or climbing stairs. Taking breaks as you're studying or doing schoolwork actually helps you be more productive. Numerous studies suggest that the most productive people focus on their task at hand for around 50 to 60 minutes, then take a break for about 15 minutes.
Find a Fun Workout: Choose activities you enjoy to make exercise a sustainable habit. Maybe it's: Playing disc golf or frisbee, Taking a dance or yoga class, Riding a bike.
Track Your Progress: Monitoring your fitness progress can help you stay motivated and aware of your activity levels. Phones and other wearable fitness trackers can help you stay on top of your daily activity levels. If you’re not sure which one to pick, check out Healthline’s list of the nine best fitness and exercise apps for 2023.

Stress Management: Finding Balance and Calm

College can be a stressful time, and chronic stress can lead to negative health effects. Chronic stress can lead to a whole host of negative effects, including illness, headaches, insomnia, and decreased productivity. Over the long term, stress can contribute to several health problems, including: Obesity, Heart disease, High blood pressure, Diabetes. Stress is normal, but living with it constantly should not be.

Techniques for Stress Relief

Acknowledge the Warning Signs: Pay attention to physical and emotional warning signs of stress, such as headaches, upset stomach, rapid heartbeat, or irritability. Look at the American Psychological Association's (APA) list of stress indicators for a full list and pay attention to the warning signs.
Practice Stress-Relieving Techniques: Taking short breaks to engage in stress-relieving activities can improve productivity and well-being. This infographic from Purdue Global has some excellent tips for coping with stress, including:Take a quick, brisk walk.Do deep breathing exercises or close your eyes and meditate.Talk with a friend.Engage in an activity you enjoy.
Prioritize Your Gratitude: Cultivating gratitude can improve overall health and decrease the effects of stressful situations. According to the Greater Good Science Center at the University of California at Berkeley, grateful people may sleep better, have healthier hearts, and complain of fewer aches and pains.
Talk It Out: Expressing feelings of stress through conversations with friends, family, or a professional therapist can provide relief and support. Conversing with friends and family can be beneficial, but talking with a professional therapist can also help in the following ways: You get to talk with an unbiased party. A therapist has professional, research-based coping skills to recommend. Therapy involves monitoring progress for constant improvement.

Mindfulness, Meditation and Gratitude

According to Medical News Today, mindfulness is a practice that increases awareness of the present moment by focusing on thoughts, feelings and sensations. One way to do this is through meditation, which has a laundry list of benefits including increased ability to manage stress, increased self-awareness, increased patience and tolerance and even improved sleep quality. If you’re new to meditation and don’t know where to start, try out a guided meditation- all you have to do is listen. To practice gratitude, focus your attention on things you are grateful for. Benefits include improved relationships with others, experiencing more joy and pleasure and even strengthening your immune system.

Sleep and Rest: Recharging Your Body and Mind

Adequate sleep is essential for optimal cognitive and physical function. Adults need proper rest for their minds and bodies to function optimally. The National Heart, Lung, and Blood Institute says adults need at least 7 to 8 hours of continuous sleep per night. An article published by Harvard states that over 50% of college students get less than seven hours of sleep per night (the minimum number of hours recommended for healthy adults by The National Sleep Foundation). Sleep deprivation can lead to symptoms of depression, but college students who prioritize sleep are likely to see positive effects like improvements in academic performance, their ability to concentrate while studying and less daytime sleepiness.

Tips for Better Sleep

Relax Before Bedtime: Establish a relaxing bedtime routine to prepare for sleep, such as shutting off electronic devices, making a to-do list for the next day, and practicing deep breathing exercises. About an hour before bedtime, aim to: Shut off all electronic devices. Make a to-do list for tomorrow so you have a plan and don't need to worry as you sleep. Take deep breaths. Inhale a relaxing scent like lavender. Do gentle yoga poses or stretches. Take a bath.
Invest in Comfortable Bedding: A comfortable bed can significantly improve sleep quality. A pillow that is too stiff or a mattress that is too soft may not seem like a big deal, but it can wreak havoc on your sleep schedule. The Better Sleep Council recommends replacing bedding if: You wake up with aches and pains. You've had better sleep elsewhere. Your mattress is more than 7 years old. Your bed is too small or squeaks when you move.
Cool It Down: Maintain a cool room temperature for optimal sleep. The temperature of your room can also affect how you sleep. The ideal room temperature for sleeping is between 66 and 70 degrees, according to Sleep.org. That's why a warm bath before bedtime is so effective - your body cools off after bathing.
Make Bed a Sleep-Only Zone: Designate your bed for sleeping only to create a mental association between the bed and sleep. Here’s why: When you work in bed, you associate that area with work instead of sleep. Working before bed and looking at a screen reduces melatonin, which is essential in creating a sound night's sleep. Having a mental association between work and a bed can increase anxiety or stress that prevents sleep.

Mental Health: Prioritizing Emotional Well-being

Mental health is a critical aspect of overall health and well-being. The College Student Mental Health Crisis: What to Know Today’s generation of college students and young adults are much more open about their mental health and wellbeing compared to older generations, getting us closer to breaking the stigma surrounding mental illness. Despite this openness, various mental health conditions that aren’t anxiety and depression are still highly stigmatized and many young people suffer in silence. With 73% of college students experiencing some form of mental illness during their academic journey, it’s critical that mental health conversations and resources reach those who need help navigating their struggles.

Common Mental Health Issues

Depression: Depression is characterized by decreased interest or pleasure in activities, lack of energy, and feelings of hopelessness. People living with depression experience symptoms such as decreased interest or pleasure in activities they previously enjoyed, lack of energy, feelings of hopelessness and worthlessness. For college students, symptoms may also include difficulty completing schoolwork and lack of participation in school clubs and organizations.
Anxiety: Anxiety disorders involve recurring intrusive thoughts or concerns and may manifest through physical symptoms. People with anxiety disorders usually have recurring intrusive thoughts or concerns. They may avoid certain situations out of worry. Anxiety often manifests through physical symptoms such as sweating, trembling, dizziness or a rapid heartbeat.
Suicide: Suicide is a leading cause of death among young people. Even for people without a serious mental disorder, the stress of an independent environment like college can lead to suicidal thoughts.
Eating Disorders: Eating disorders are characterized by a pathological disturbance of attitudes and behaviors related to food. According to the National Eating Disorders Association, 20% of women and 10% of men in college struggle with an eating disorder.
Addiction: Addiction is a state of psychological or physical dependence on the use of alcohol or other drugs. Nearly half of college students meet the criteria for at least one form of addiction. Binge drinking is a common form of addiction found on American campuses. Stimulant medications, such as Adderall, are also commonly used other than prescribed by college students.

Practicing Self-Care in College

Self-care is defined as the practice of taking an active role in protecting one’s own well-being and happiness, in particular during periods of stress. Self-care is crucial to maintaining one’s mental and physical health. When we practice self-care, we do so with the intention of taking care of our mind, body, and soul by engaging in activities that bring us joy and reduce stress levels. Practicing self-care helps us value and love ourselves, ultimately resulting in a more full and vibrant life.

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Go for a walk: Exercise is important for both your mind and body. Not only does it activate muscles and increase energy levels, walking can also be a great way to clear the mind. Try going for a walk around campus, finding a nearby hiking trail, or exploring a nearby city.
Schedule social time: A critical element of mental health and wellbeing is maintaining important social connections. Make an effort to see your friends outside of scheduled classes and extracurricular activities.
Maintain a healthy sleep schedule: Getting enough sleep is one of the most prominent struggles for college students. Create a consistent night routine that promotes relaxation and aim for 7-9 hours of good sleep. This can be a hard goal for many stressed students to accomplish; taking timed naps can also help improve mood and stress levels.
Keep a journal: Journaling is one of the most beneficial ways to connect with oneself and promote feelings of gratitude. Try writing down things you are grateful for, things you love about yourself, and anything else that makes you feel hopeful and grounded. (P.S.- Journaling doesn’t have to be done in a notebook. Record a voice memo on your phone if that suits your desire more!)
Watch something: Sometimes, the best way to practice self-care is by allowing yourself to tune out of this world and into another one. Try watching a show or movie that brings you joy and peace, allowing yourself to escape the stresses of reality for a couple hours.
Do some yoga: Practicing yoga is a great way to connect with your body and enhance your breathing. It can also be done from anywhere, including a twin dorm bed!
Clean your space: Try putting on a podcast or music and cleaning your room. The act of cleaning can be therapeutic itself, and a clean space makes for a clear mind.
Make art: Even if art isn’t your forte, spending time doodling or painting is a great way to relax and escape.
Practice breathing exercises: Breathing exercises are a great way to relieve tension and don’t require a lot of time or space. There are many exercises that you can experiment with, such as box breathing, belly breathing, and 4-7-8 breathing. Try to find one that works best for you.
Try the Pomodoro Technique: If taking a full break from work and studying isn’t possible, try alternating 20-minute work sessions with 5-minute breaks. During these breaks, you can drink water, eat a quick snack, or stretch for a few minutes.

Barriers to Seeking Help

Stigma: Mental health problems are highly stigmatized, and college students may fear judgment from peers or faculty.
Lack of Services: College campuses often have limited clinical services and mental health personnel due to insufficient funding.
Lack of Information: Many students and parents have minimal knowledge about how and where to get help for mental health issues.

Taking Action on Campus

Share your story: If you’re comfortable sharing your journey about mental health with your community, it may help others feel safe opening up to you about their own struggles.
Learn to support a friend: If a friend feels comfortable sharing their mental health journey with you, learn how to better support them with the Mental Health Coalition’s Roadmap to Friends Supporting Friends.
Connect with student leaders: Reach out to student leaders of mental health organizations on campus.
Work with faculty and staff: Ask your professors how they’re participating in mental health conversations in classroom settings.
Organize a Q&A: Invite students to write in their anonymous questions about college mental health.
Engage with Greek life: Brainstorm ways to create conversations about mental health within that social sphere.
Join or start an Active Minds chapter: Lead discussion groups and programs about mental health on your campus.

Additional Tips for Student Wellness

Avoid Excessive Alcohol and Drug Use: Eliminate intake of these substances if they are interfering with daily functioning or achieving your goals.
Get Regular Health Screenings: Health screenings help address various wellness concerns and detect other ailments.
Consider Taking a Digital Detox: Reduce or eliminate the amount of time you spend on your devices to improve mental health.
Protect Yourself: Take vitamins or immune system boosters to help ward off colds and wash your hands regularly.
Do What Makes You Happy: Build self-confidence by joining clubs or study groups where you can connect with peers.

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