Back-to-School Wellness Tips for College Students

Heading Back to College? Here’s How to Stay Healthy and Well

Starting college is an exciting adventure, but it also comes with new challenges. Discover key tips to maintain your health and wellness throughout the school year with our back-to-school wellness tips.

Know Your College’s Immunization Requirements

College immunization requirements can differ from one school to another, so be sure to check your student handbook. In Texas, students must have had an initial meningococcal vaccination or booster dose within the past five years before enrolling. This vaccine must be administered at least 10 days before the semester starts. Additionally, healthcare and veterinary students may have extra immunization requirements.

The Importance of a Balanced Diet

Eating well is essential for college students. With the busy schedule of classes, studying, and social activities, it’s easy to turn to fast food. However, a balanced diet can make a big difference in your energy levels and overall health.

• Start with breakfast – Kickstart your day with a nutritious breakfast. Try oatmeal with fruits, yogurt, or a smoothie. These options are quick and easy, and they give you the energy to tackle your morning classes.
• Healthy snacking – Keep healthy snacks like nuts, fruits, and granola bars in your bag. They are great for when you’re on the go and help you avoid unhealthy vending machine options.
• Stay hydrated – Drink plenty of water throughout the day. Carrying a reusable water bottle can help you stay hydrated and save money.

Getting Enough Sleep

Sleep deprivation among college students is a significant issue. Studies show that 70% to 96% of college students sleep less than eight hours per night. Yes, sleep often takes a back seat in college, but it’s vital for your health. Lack of sleep can affect your concentration, mood, and immune system.

• Create a sleep schedule – Try to maintain a consistent bedtime and wake-up time daily. This helps keep your body’s internal clock in sync.
• Limit screen time before bed – The blue light from screens can interfere with your sleep. Turn off your devices at least an hour before bed.
• Nap wisely – If you need a nap, keep it short and sweet. A 20-minute nap can boost your energy without affecting your nighttime sleep.

Managing Stress and Mental Health

College life can be stressful. Balancing academics, social life, and possibly a job can be overwhelming. Navigating a new environment with social pressures, work responsibilities, and demanding academic workloads can take a toll on mental health. This is a common issue, as extensive research highlights the mental health challenges faced by college students. Survey data reveals that 73% of college students experience some form of mental health crisis, yet only 25% of those struggling seek help. Here are three ways for college students to improve their mental health:

• Stay organized – Use a planner to keep track of assignments, exams, and activities. Breaking tasks into smaller steps can make them more manageable.
• Practice mindfulness – Techniques like meditation, deep breathing, and yoga can help you stay calm and focused. Even a few minutes a day can make a difference.
• Seek support – Don’t hesitate to talk to someone if you’re feeling stressed or anxious. College counseling centers offer resources and support for students.

Staying Physically Active

Regular exercise is important for maintaining your physical and mental health. It helps reduce stress, improve mood, and boost energy levels.

• Join campus activities – Many colleges offer intramural sports, fitness classes, and clubs. Find something you enjoy and get involved.
• Walk or bike to class – If possible, walk or bike to your classes. It’s an easy way to incorporate more physical activity into your day.
• Use the campus gym – Take advantage of the campus gym. Most have a variety of equipment and classes available for free or a small fee.

Maintaining Social Connections

Building a support network is important for your well-being. Positive social interactions can help reduce stress and improve your mood.

• Join clubs and organizations – Getting involved in clubs or organizations can help you meet new people and make friends.
• Stay connected with family – Keep in touch with your family and old friends. They can provide support and a sense of stability.
• Make time for fun – Schedule time for social activities and relaxation. It’s important to balance work and play.

Practicing Good Hygiene

Good hygiene can prevent illnesses and keep you feeling your best.

• Wash your hands – Regularly washing your hands is one of the best ways to prevent the spread of germs.
• Keep your space clean – A clean living space can reduce stress and prevent illnesses. Make a habit of tidying up regularly.
• Be cautious during flu season – Get a flu shot and practice good hygiene to stay healthy during the flu season.

Maintaining health and wellness in college doesn’t have to be complicated. By incorporating these simple back-to-school wellness tips into your daily routine, you can stay healthy and make the most of your college experience. Remember, Physicians Premier is here for you 24/7, providing exceptional care for you and your family whenever you need it.

Sources:

• “School’s Starting – Schedule Your Child’s Vaccines Now,” Texas Health and Human Services
• “Starting College or Returning Back to School? Wellness Tips for First-Year College Students and Beyond,” Behavior Therapy Associates
• “Sleep Deprivation,” Cedars Sinai
• “The College Mental Health Crisis: A Call for Cultural Change – Part 2,” The Clay Center for Young Healthy Minds
• “101 Health & Wellness Tips For College Students,” Joaquin Delta Collage
• “8 Ways to Sustain Health and Wellness as a College Student,” Chapman University