Back-to-school hacks: college edition

Between demanding classes, part-time jobs, extracurricular activities and managing a social life, many college students find it nearly impossible to keep up their personal health and wellness.

Dr. Michelle Hanna, a pediatrician at Advocate Children’s Hospital in Park Ridge, Ill., has provided the following expert tips to help students stay mentally and physically fit.

Diet

• Eat breakfast. It reduces morning grogginess and helps you stay energized until lunchtime. Skip sugary breakfast cereals and aim for more filling options like a hearty bowl of oatmeal, whole grain toast with peanut butter or a fresh fruit cup.

• Stay hydrated with water. “While fizzy beverages and caffeinated energy drinks may be tempting, the best option to keep you going and prevent a sugar crash is water,” says Dr. Hanna. Drink water with every meal, during and after vigorous activity and when you feel thirsty.

• Stock your dorm room (or backpack, if you commute) with nutritious snacks – such as fruit, yogurt or granola bars – you can grab for a quick bite on the go or between meals.

• Take multivitamins if you feel you need supplement to your diet. These can decrease vitamin deficiencies, regulate bodily functions and strengthen your immune system against germs and illnesses.

Exercise

• Bike around campus instead of taking the bus or driving. Biking allows you to get in some aerobic exercise and breathe fresh air. Don’t own a bike? Ask campus staff if your school offers rentals. More than likely, they will be for little to no cost.

• Invite fellow students to work out. Going to the gym by yourself can be intimidating; with a “gym buddy” by your side, the experience can be made fun. Reach out to those in your dorm community or classes. This can be a great opportunity to make new friends while reaching fitness goals. If you are not so keen to the gym, take advantage of school trails and open spaces to play games, walk or jog. Always remember to stay in well-lit areas and avoid being out alone after dark; it is much safer to have someone with you. 

Mental Health

• Learn the warning signs of depression and anxiety. With young adulthood comes extreme change. While some can manage, others may feel overwhelmed. “If you recognize yourself or others displaying depressive or anxious attitudes or behaviors, know that it is common and is not something to be ashamed of,” says Dr. Hanna. “You do not have to manage it alone. Talk with a trusted friend, professor, wellness counselor or school physician for guidance.”

• Ask for help when you are struggling. While being away should be fun and memorable, be sure to remember the goal at hand: attaining your degree. If you find yourself unable to keep up with a course, seek clarification from your professor, attend tutoring sessions or join a study group for assistance.

• Keep in touch with friends and family back home. It is normal to experience homesickness during college, especially within the first few weeks. Calling home to check in with loved ones can greatly reduce feelings of loneliness, yearning and FOMO (fear of missing out).

• Don’t overwork yourself. Put your best foot forward and understand everyone has their limit. Know when you’ve done your best and take a study break.

• Get enough sleep to keep your mind sharp. “Seven to nine hours of sleep is recommended for young adults,” says Dr. Hanna. Incorporate a midday nap (not too close to bedtime) on days you feel sluggish. Avoid studying in bed; this way, your mind doesn’t attribute a place of rest to that of work. 

• Say “no” to doing anything that makes you uncomfortable. Giving into peer pressure will only cause stress and feelings of guilt later on. Understand your decisions are your own; you do not ever owe anyone a “yes”.

Follow these expert tips to ensure your college experience is a positive one to remember!

Ready for school? Find the first-available pediatrician near you and schedule your child’s check-up or physical online.