As the academic year advances, so does the demands that college makes on your life. There is studying, classes, social designations, and various forms of commitments that continually create a drag on your available time. Time becomes a rare luxury that is often not afforded. This diminished time allotment takes its toll on the other aspects of your daily life especially the factors that are the main contributors to your overall health. Staying healthy in college does not have to be a chore, a choice, or take a second place stance in your college career. It can easily be integrated as a working part of your daily life that will eventually happen without conscious thought once you get into the right niche.
One of the very most important things that will benefit your health while you are in college any and every day is the food that you eat, how you eat it, and when you eat. One of the first very important key factor is determining the amount of calories that you need to consume daily. The usual recommended allotment for young adults is around 2,000 calories a day. But the key is, it isn’t just the amount of calories you eat, it is also the type of calories you eat. Once you have determined that, then you can begin to balance that with the appropriate portion sizes so that you never have to worry about feeling hungry. Balancing the amounts that you eat per setting along with the targeted caloric factors will deliver you to a level of actually being able to eat more often versus more at one time.
Choose nutritious foods that make a well rounded and balanced diet in accumulation as a great habit to adapt. A well balanced diet will boost your immunity, generate the necessary fuel to sustain elevated brain activity, improve memory, and enable you to maintain a healthy weight. This way you will be subjected to a more diverse variety of food choices. That will keep your taste buds entertained and you will not have to face the threat of becoming bored. You can be free with your food selections and mix your diet up. This will allow you to retain flavors you love as you gain the full benefits.
Eat on a regulated schedule as best that you can. Make sure you include three meals a day into your regimen. Try to stay away from unhealthy fats, fillers, and processed sugars as much as possible. The campus cafeteria is usually a great resource for obtaining diversity in your healthy options. Any source of fast absorbing carbohydrates especially alcohol should be consumed in strict moderation as well as sugary carbonated drinks.
Staying hydrated is also part of your diet. Water is the best resource for gaining the optimal level of hydration. Without adequate water you metabolic rate slows down, thinking processes become less effective and your body will not respond to normal forms of stimulation. Water is also essential for your liver and kidneys to filter the toxins that are added to your system for every level of environmental exposure.
Mentioning raising the standard on the amount of physical activity or exercise that you, as a student, are getting may sound like the asking of an impossible task at this point. Your resistance and reluctance to consider this is understandable. It may be that your schedule is already hectic, we know the grueling demands that you are facing on a daily basis in college, but physical activity is a necessary. We too have been there, so we extend these words ink kindness and concern.
In this instance, being a college student is the perfect atmosphere to raise your activity levels. It won’t matter whether you live on campus or you commute you still have access to the same advantages on campus. Exercise is very important to your overall general health on various levels. Your metabolic rate is dependent upon your exercise levels and that is the body’s way of burning fat and processing glucose. Exercise also promotes the elements that boost your immune system, designate the ability to sleep, and promotes the hormones that generate the brain chemicals necessary for generating thought patterns. You will also generate a more tolerable endurance with a stamina that will sustain you through the trials of life as you eventually maneuver out on your own.
Getting fit and staying healthy in college is done in its simplest form as a matter of harnessing your opportunities and taking the full advantage of the world in which you now live.
College campuses are full of extraordinary opportunities to raise the bar on your movements. The concept is a very well received one among your peers and the staff. You can walk leisurely with your friends for a idle way of getting exercise. There is also the ideal option of power walking in between classes. Campuses are great and rather safe forums for jogging. You could jog in the mornings or evenings with groups, or you could even sprint from class to class. Riding a bike across campus in your transition from class to class or building to building is a good standard to undertake. It is fun and offers an optimal level of healthful benefits.
There are always other multiple levels that raise the opportunity to get healthier in college right there on campus. You can choose options like taking the stairs rather than the elevator or lift.
Take the time to get with your friends and classmates to test your endurance and sporting goodwill with some friendly physical competitions or games. A lot of campuses have on site facilities or you can take advantage of student discounts in nearby towns. Enroll in a gym and make it fun by using the buddy system with a friend(s). There are always multiple options for joining a range of sport teams on campus. Then, there certainly is nothing wrong with making use of wide open spaces and general friendly horseplay with friends. These are actually activities that will benefit you with better health as it also fortifies the relationships and friendships that you build.
Remember to exercise the right way by warming up before you begin the endeavor. That can be as simple as stretching and loosening your muscles with a gentle warm-up. Use any and all safety equipment that accompany your sporting endeavor. Try to choose a well-rounded regimen that will parlay targeting just any one body area over the other, but most of all remember to have fun with it.
Getting enough sleep at night is also another mainstay resource that falls off during our college years. This happens for a number of different reasons from the social scene, lack of micro management in the form of being told when to go to bed, when to get up, etc.., and pulling all night study sessions. Sleep is imperative for your health and well-being. Sleep can generate the causes behind rapid weight loss, which is unhealthy in itself, and lack of it can generate the hormones that lead you into obesity. Sleep regulates your brain function in the areas of perception, understanding, thought processes, critical thinking and your intricate problem solving abilities.
There are ways that you can adjust your schedule so that it accommodates a more regulated sleep routine. For one, schedule your day. Allot adequate time for study, eating, and rest. Don’t be afraid to take short power naps at intervals throughout your day. Set the time frame that you need with your roommates or housemates. Restrict the late night activities that you allow to go on around you. Avoid drugs and alcohol along with energy drinks or anything with caffeine recommended after seven p.m, but that time can be adjusted to accommodate whatever your schedule may be. We do realize that there is jobs and evening classes to take into consideration.
You can also better help yourself in this area if you don’t interrupt your sleep patterns by trying to cram through the night, and by setting your sleep environment for sleep. That means cool, quiet, and dark. Try to avoid working in the bed. You can even enjoy a relaxing cup of herbal tea such as chamomile about thirty minutes before you are ready to retire. The national recommendation for college students is an average of seven to nine hours within a twenty-four hour span.
Anytime you are living in a group setting, there will be germs, viruses, and bacteria that are going to spread rampantly without a base minimal amount of preventive medicine; so to speak.
Basic hygiene is your best defense you have against infectious contagions. That basically begins with thorough and effective hand washing. Sorry to break the bad news, but hand sanitizer doesn’t always cut it. It is great for breaking down bacteria but it isn’t very effective for viruses and or communicable fungus strains. That determent is dependent upon good old soap, water, and hand to hand friction for at least 20 seconds before a thorough rinsing. The AMA directs that the most important times to wash your hands in order to stay healthy around a general mix of population is before, during, and after preparing food. You should wash your hands before eating (of course), before and after caring for a sick or infirm person whether they are considered contagious or not. You should wash your hands after toileting of course but also before and after treating a wound; yours or anyone else’s. It is important to wash your hands after playing with children, changing diapers, coughing, sneezing, or blowing your nose, after doing laundry, feeding pets, cleaning behind your pets, and after taking out the garbage. It is also wise to wash your hands immediately after being out such as shopping, and then coming home; as soon as you enter your apartment, home, or room. That will keep you from contaminating everything and everyone in your environment if you did come into contact with a contagion.
Sharing drinks, eating utensils, and especially cigarettes are also a very notorious way that you can spread contagions or become unnecessarily sick. Get you vaccinations, including the flu vaccines, meningitis vaccine, HPV, and pneumonia. It is very important for your today and your tomorrows to practice safe sex. If you are sick, stay home rest. Drinking fluids aren’t just a mainstay to stay healthy it is also a dire necessity for you to practice when you are sick. The fluids not only hydrate the body they also will help flush the contagions out. Importantly, seek medical attention if you do contract some form of illness.
From there follow you healthcare providers directives. Beyond that it is always safer to wear shower shoes if you are sharing the facilities with anyone else, and don’t skimp on buying and using the Lysol® spray. Keep your surroundings free from litter such as contaminated tissues and try your best to avoid people who are sick. Last but certainly not in the least it is very important that you refrain from putting your hands on your face.
Although there are some forms of stress that are necessary to build that fire of desire under your butt and generates the drive that remits achieving your ambitions, most stress is not good, especially in accumulation. When stress accumulates it turns into a bad situation for you that has no regard or consideration for most people. It quickly becomes degenerative and debilitating. Stress can rob you of your life’s quality and quickly diminish the levels of your health. It has the tendency to have these delineating effects in the here and now but it also affects you long term if it is not managed or better yet avoided.
There are certain levels and functions that you control but often times we all mismanage. These instances begin with small incidents such as procrastination. When you know you have a due date or an appointment coming up prepare for it ahead of time. That is the simplest solution for a very key stressor. You can strive for absolute great, but don’t over-reach and demand perfection. No one is perfect and life is much more enjoyable if we quietly accept that before we have to learn it the hard way. Don’t stretch yourself too thin by trying to undertake too many endeavors at once. You are in college, concentrate on yourself, your grades, your social life, and your future. Advisably in that order.
Using meditation is a great way to begin the process of relaxation and reduce stress. Also a balanced nutritious diet helps, and be careful not to let stress induced overeating or comfort eating. That type of behaviors will eventually prove reckless by exacerbating your overall problems. Getting adequate sleep and exercise are also very conducive habits and behaviors that will alleviate your stress levels. Beyond that reserve yourself some time for relaxing within your week. It doesn’t have to be anything enormous time wise, and the activities you choose to enjoy should be simple without any grandiose extravagance involved.
Few things take precedence over the social scene when you are a newly independent young adult. This social drive is a good thing for you creating new friendships, building relationships, and staying in touch with your old friends and family are important. This type of social structure is fundamentally necessary for your growth and development as you mature and find yourself as an adult.
The problem is that this social building in conjunction with your other commitments during your college career can create its own brand of stress. Socializing can easily lead you to fast-track lifestyle and blind you to the necessary steps that it take to stay healthy during your college years.
As your social structure advances, your find yourself with more demands on your time. There always seems to be some form of an invitation or an event happening. It is understandable, we have all been there; either hanging out or evolving into being that someone that is in the know and on the go. Attempting to keep up with social bearings can cause a whole new brand of stress for you and be the major contributor to the failure of your academic aspirations. Besides the strain on your time, this kind of maximum exposure can also unnecessarily subject you to contagions. Moderate your social activity in perspective to your ambition and goals. Think beyond the moment and try to avoid the behaviors that put your at risk with a designation to failure.
You are in control this and every other instance of this level. We are not suggesting that you isolate but put your priorities in order. Going out and socializing is fine in moderation, but it should not exceed the limitations of getting adequate rest, studying, eating healthy, and etc., etc. Socializing does easily coincide with the goals you set for increasing your physical activity levels. These two factors intermix deliciously.
Plan your days as close to the minute as you can down to the most minute detail. Remember the routine order that your parents enforced at home if you can. If that isn’t a viable option then rely on the rigid routine that you were subjected to throughout grade school. Everything was precision order and most days went smoothly. Try to begin by modeling after those influences.
Schedule for class and academics. Leave yourself some down time for relaxing. Schedule your study time, your work hours, your extracurricular activities, and you rest. Beyond that and very importantly schedule the necessary minutes, hours, or days that will contribute to your personal care such as laundry, shopping, check-ups; both dental and physical. The last advice that will be added here is to remember that any foundation for being successful in your academic endeavors is fully dependent on the success of your ability to manage your health and stay fit while you are in college.
The first and foremost most important thing to learn for your comfort, social success, and mental balance is to realize that you will never please everyone. The great thing about that, especially at this point in your life is you don’t even have to worry about trying. This is your time to run, shine, and do your thing. Don’t let the character flaws of others around you yoke your achievements, successes, or hinder your developmental platitude.
No one can do everything. You shouldn’t even set yourself up for the failure that is a direct consequence of this type of mindset. Realize that there are certain things that you can plan for, but there are a lot of uncertainties in life. The toughest lesson to accept is that you can’t change the past, you can’t control the future, and all that you REALLY have is the here and now in which you are in. That generates the advice of taking life one day at a time.
Challenge yourself, but don’t set your goals beyond your reach. Take reward from your success but don’t fall into complacency if things are getting difficult, ask for help then accept it. This is a tedious balance but it is doable as a significantly necessary for your overall well being.
Ways to Manage
Spending time with your friends is a great way to unwind and relax, but keeping abreast of your academic aspirations is essential. You are in an academic setting with a purpose. It is important that you have friends around you, very true. They help relieves the anxiety of the separation from your family that a lot of students under go once they find themselves on their own. They also help alleviate the angst of the fear of failure that you constantly live with, especially during your freshman year.
Close friends and relationships will help reduce the extreme effects of the culture shock that accompanies life without close familial associations. At least if you aspire to develop friendships that are deeply rooted you have a source of familial comfort to sound-off to and rely on as a contingent source of comfort and support.
Employ your time management skills with the schedule that you have modeled and planned for the benefit of yourself. If you get stumped in your routine then approach the subject with your friends, Google It, or seek advice from staff members or medical professionals. Most campuses have counseling resources. They are there for these type of purposes and there is only benefits to be gained by using them.
For the most part beyond that remember to get adequate rest, don’t overload yourself, ask for help if you need it, stay hydrated, and eat nutritiously. That is the best weapons that you will have against getting bogged down in a way that will deny you the effects of staying fit while you are college.
Here are a few more things that you may find helpful or amusing, but at least if you read them then you have been well informed. What you choose to do from this point forward is your choice.
You are grown now so the quality of life you live from here forward is going to be exactly the result of the standard you choose.
1) Remember to practice safe sex, if you are going to do that sort of behavior. This is one aspect that can rob you of your quality future from many direction and on multiple levels. From pregnancy to STD’s this is one risk no one should take lightly at any age, under any circumstance. Yes you may LOVE him or her unconditionally; but love yourself FIRST.
2) Get beyond your inhibitions and reach out to the people around you. Extend your hand and open yourself up to receive new people in your life. Find the differences that you discover among the people you meet as resource of educated inspiration. Accept each person you meet as a beneficial asset for you now, and probably on some level in the future.
3) Be mindful of the shoes you wear to walk in, jog in, or even work in. A good arch support is beneficial to sustain adequate back and spine health for the longevity of your life quality.
4) Backpacks can also deteriorate the position of your spine and cause you future problems if they are worn too heavy or in the wrong position. It is advisable that you employ a level of good decision making on any type of issue such as this.
5) If you already have any bad habits or addictive behaviors you need to arrest them now before they absolutely destroy any hope you have of a quality of life in your future, Quit them by any viable means that you can find. The campus, peers, and faculty can guide you and direct you to the fundamental resources that you need.
6) Driving under the influence of any mind altering substance is a rigidly bad behavior as well as the practice of trying to text and drive. Not only are you putting yourself in dire straits doing this types of behaviors, but you are also risking the safety of others on the road that encounter you recklessness.
7) Remember to wear sun protection, even in the cold months. Winter can damage your skin
just as quickly as the blazing sun of summer.
8) Know your body and pay attention to any and every change no matter how insignificant it may begin. If any small issue advances then you need to really take notice and begin the process of seeking advice or medical attention.
9) Don’t let yourself be bullied or become anyone’s whipping post. Be assertive in you affirmed standard and do not deviate from your self respect on any level, for anyone.