10 Ways to Stay Healthy at College
With all those late nights of studying (and partying) and so much else to do over the course of the day, it’s pretty common for healthy habits to tumble down the priority list at college.
But that’s OK—it’s college, right? Late nights are part of the package. That said, over time, bad habits have a super annoying way of catching up with you, and that can have an effect on your studies, your relationships and, most importantly, your happiness. Whether you’re looking to stay trim or simply feel good while your nose is buried in books (lots of books), here are 10 ways to stay healthy at college.
1. GET ENOUGH SLEEP
Don’t pay too much attention to what you hear about Napoleon or Marissa Mayer or Jack Dorsey: everyone needs to sleep, and the fact is that almost everyone needs to sleep between seven and nine hours a night. You might feel pretty smug saying you only need to sleep for four or five, but let’s be real: you’re probably not going to get that much done in the day and worse, you’ll soon start to feel those lost hours catching up with you, even if you don’t at first. Here’s a pro tip: make a habit of waking up at the same time every day, no matter when you sleep, and soon you’ll be springing out of bed, ready to go, every single morning.
2. EXERCISE
Exercise is good for the heart, the muscles, your memory and your mood, to name just four of its many benefits. So you’ve got no excuse to skip those sit-ups. With so many college sports on offer, you’ll have plenty of opportunity to get some exercise, and even if sports aren’t your thing, you can still find a group class or hit the gym with a buddy. Just try to make a habit of getting your sweat on: your body and brain will thank you.
3. PRACTICE MEDITATION
Practicing mindfulness meditation is like performing bicep curls with your brain. By focusing on your breath or on another object of your choice, you’ll quiet your mental chatter, stop analyzing the past and quit worrying about the future. Best of all, you’ll feel lighter, freer and happier, and this has positive implications for everything else you do during the day. Put simply, meditation makes life easier.
4. WATCH WHAT YOU EAT
College equals late nights and takeout food, right? That might be the stereotype, but that doesn’t mean you have to go along with it. And you don’t have to live like a monk to stay healthy at college, either. Pay more attention to what you do eat than what you don’t. Add more fruits and vegetables to your diet: they’re nutrient-dense and easy to fit into any lifestyle. And if you do indulge your craving for Chinese or a very cheesy pizza, don’t beat yourself up. It happens. Just get back on the wagon at the next opportunity.
5. GO EASY ON THE CAFFIENE
Caffeine might energize you for a while, but you’ll come crashing back down sooner or later. Plus, your body adapts quickly to caffeine, so soon that quadruple espresso or can of Red Bull won’t do the trick like it used to. Try to choose tea or coffee over energy drinks, or snack on fruit throughout the day to keep your energy levels up. And if you’re totally exhausted, remember that your body might be trying to tell you something and—here’s a pro tip—it might be worth listening.
6. DRINK WATER
Your body is mostly water, so it follows that it’s probably pretty important. Water fights infection, helps your body rid itself of toxins, boosts your energy, keeps your skin healthy and helps you to lose weight. Why not invest in a reusable water bottle, so you always have access to water on the go? You’ll be surprised what a difference it makes to how you feel.
7. SKIP THE CIGARETTES
There’s so much information out there about the dangers of smoking cigarettes that it really doesn’t need repeating. Even smoking occasionally can put you at risk for a handful of illnesses and other ailments. If you’ve made it to college without developing the habit, don’t start now. And if you haven’t, there are student health center programs on campuses all over the country to help you give up.
8. TAKE IT EASY ONCE IN A WHILE
Burnout is a real thing. With so many classes and exams, a vibrant social life, and other obligations dotted throughout the year, it’s easy to get run-down. Try and power through your fatigue, and you’ll only run the risk of getting sick or making yourself even more exhausted. So relax! Find a regular time in your schedule when you don’t have anything pressing to do, and treat yourself to a little R & R.
9. PLAN YOUR DAY
It sounds simple (OK, it is simple) but planning your day can work wonders not only for your productivity, but also for your health. By outsourcing your mental to-do list to your notepad, computer or phone, you’ll no longer have to waste time thinking about what to do next, and you can start to build a rhythm that will quickly turn into a comfortable routine. And once you’ve done that, you’ll be surprised how much you can get done, and how little stress you feel while doing it. Plus, you’ll free up time that you can spend relaxing or hanging out with your friends. Win-win.
10. SOCIALIZE
It’s a cliché, but we all live for one another, whether that’s family, friends or our community. And it’s good for our health to be around others: when we’re with our buddies we feel less depression, less stress and a general sense of wellbeing. So even when you’re wrapped up in your personal goals and dreaming of an exciting future, don’t forget to spare some time to socialize.
1. GET ENOUGH SLEEP
Don’t pay too much attention to what you hear about Napoleon or Marissa Mayer or Jack Dorsey: everyone needs to sleep, and the fact is that almost everyone needs to sleep between seven and nine hours a night. You might feel pretty smug saying you only need to sleep for four or five, but let’s be real: you’re probably not going to get that much done in the day and worse, you’ll soon start to feel those lost hours catching up with you, even if you don’t at first. Here’s a pro tip: make a habit of waking up at the same time every day, no matter when you sleep, and soon you’ll be springing out of bed, ready to go, every single morning.
2. EXERCISE
Exercise is good for the heart, the muscles, your memory and your mood, to name just four of its many benefits. So you’ve got no excuse to skip those sit-ups. With so many college sports on offer, you’ll have plenty of opportunity to get some exercise, and even if sports aren’t your thing, you can still find a group class or hit the gym with a buddy. Just try to make a habit of getting your sweat on: your body and brain will thank you.
3. PRACTICE MEDITATION
Practicing mindfulness meditation is like performing bicep curls with your brain. By focusing on your breath or on another object of your choice, you’ll quiet your mental chatter, stop analyzing the past and quit worrying about the future. Best of all, you’ll feel lighter, freer and happier, and this has positive implications for everything else you do during the day. Put simply, meditation makes life easier.
4. WATCH WHAT YOU EAT
College equals late nights and takeout food, right? That might be the stereotype, but that doesn’t mean you have to go along with it. And you don’t have to live like a monk to stay healthy at college, either. Pay more attention to what you do eat than what you don’t. Add more fruits and vegetables to your diet: they’re nutrient-dense and easy to fit into any lifestyle. And if you do indulge your craving for Chinese or a very cheesy pizza, don’t beat yourself up. It happens. Just get back on the wagon at the next opportunity.
5. GO EASY ON THE CAFFIENE
Caffeine might energize you for a while, but you’ll come crashing back down sooner or later. Plus, your body adapts quickly to caffeine, so soon that quadruple espresso or can of Red Bull won’t do the trick like it used to. Try to choose tea or coffee over energy drinks, or snack on fruit throughout the day to keep your energy levels up. And if you’re totally exhausted, remember that your body might be trying to tell you something and—here’s a pro tip—it might be worth listening.
6. DRINK WATER
Your body is mostly water, so it follows that it’s probably pretty important. Water fights infection, helps your body rid itself of toxins, boosts your energy, keeps your skin healthy and helps you to lose weight. Why not invest in a reusable water bottle, so you always have access to water on the go? You’ll be surprised what a difference it makes to how you feel.
7. SKIP THE CIGARETTES
There’s so much information out there about the dangers of smoking cigarettes that it really doesn’t need repeating. Even smoking occasionally can put you at risk for a handful of illnesses and other ailments. If you’ve made it to college without developing the habit, don’t start now. And if you haven’t, there are student health center programs on campuses all over the country to help you give up.
8. TAKE IT EASY ONCE IN A WHILE
Burnout is a real thing. With so many classes and exams, a vibrant social life, and other obligations dotted throughout the year, it’s easy to get run-down. Try and power through your fatigue, and you’ll only run the risk of getting sick or making yourself even more exhausted. So relax! Find a regular time in your schedule when you don’t have anything pressing to do, and treat yourself to a little R & R.
9. PLAN YOUR DAY
It sounds simple (OK, it is simple) but planning your day can work wonders not only for your productivity, but also for your health. By outsourcing your mental to-do list to your notepad, computer or phone, you’ll no longer have to waste time thinking about what to do next, and you can start to build a rhythm that will quickly turn into a comfortable routine. And once you’ve done that, you’ll be surprised how much you can get done, and how little stress you feel while doing it. Plus, you’ll free up time that you can spend relaxing or hanging out with your friends. Win-win.
10. SOCIALIZE
It’s a cliché, but we all live for one another, whether that’s family, friends or our community. And it’s good for our health to be around others: when we’re with our buddies we feel less depression, less stress and a general sense of wellbeing. So even when you’re wrapped up in your personal goals and dreaming of an exciting future, don’t forget to spare some time to socialize.
