College presents certain health challenges, especially for first-year students. You don't have your parents to plan your meals or buy your groceries in most cases, and the increased freedom means opportunities for poor meal decision-making. On top of that, your busy study and social schedule make fast food and vending machines tempting options. All these factors together add up to what some call "the freshman 15," or the initial period of weight gain when you enter college. A few healthy habits and some preplanning can keep you at your healthy weight and give you the nutrition you need to excel in school.
Step 1
Establish and keep a sleep schedule. A 2010 study in "Psychiatry Research" found that female college students who lost as little as two hours of sleep per day had a significant increase in depression and symptoms associated with depression. Schedule socialization and study time so you get adequate rest.
Step 2
Get vaccinated to prevent contracting illnesses from other students. The U.S. Centers for Disease Control and Prevention recommends keeping your standard vaccinations up to date and adding additional ones like influenza, meningitis and human papilloma virus. Get a hepatitis B shot if you'll be working in a health care setting.
Step 3
Learn the healthy options that exist in your school's cafeteria. Steer clear of high-fat, high-calorie, low-nutrient options most of the time. Opt for salads, wraps, grilled chicken, steamed vegetables and stir-fry more often than burgers, fries, pizza and burritos.
Step 4
Carry snacks with you, especially to late-night study sessions, recommends the University of Oregon. Snack regularly on fruits, nuts, whole-grain muffins and other healthy snacks to prevent less-healthy fast foods and vending-machine trips. Carry a water bottle with you as well to help you stay hydrated.
Step 5
Get regular exercise for its many health benefits. Sign up for an exercise class, go to your school's rec center or take long walks around campus. Exercise improves sleep, focus and overall health and fitness, according to the U.S. Centers for Disease Control and Prevention. Aim for 2.5 hours of physical activity each week.
Step 6
Avoid smoking or taking illegal drugs. Drink alcohol only in moderation and avoid binge drinking. Aside from the negative health effects associated with smoking, drugs and drinking, diminished mental capacity leads to poor decision-making and increases your risk of experiencing violence or sexual assault.
Step 7
Use campus services if you need help with a particular area of your health. Most campuses have mental health services, counselors, dietitians and career coaches who can help you navigate a variety of problems.
