Level Up Your Student Life: 20 Health and Wellness Tips for Success

Juggling classes, a social life, and extracurricular activities can be overwhelming for students. But what if there were simple health tips that could boost energy, focus, and overall well-being? This guide provides 20 health tips tailored to empower students to thrive effortlessly. Forget all-nighters and unhealthy habits - this guide is packed with easy-to-follow hacks that will supercharge energy, focus, and zest for life. These health tips are secret weapons to overcome student life like a pro. Get ready to level up!

1. Eat Healthy Food

Instead of reaching for another chip from the packet, start eating healthy food. Healthy food provides numerous benefits, including keeping the heart healthy by reducing blood pressure, boosting immunity, and maintaining a healthy digestive system. Pick up some fresh fruits and vegetables the next time you go grocery shopping and make it a healthy life tip. A nutritious, balanced diet can help you think clearly and improve your attention span, whereas eating lots of processed foods can lead to inflammation, which may contribute to mood disorders like anxiety and depression.

2. Drink Plenty of Water

The human body is made up of around 60% water, and it's recommended to stay hydrated by drinking plenty of it. Drinking the required amount of water helps flush out toxins from the body and may even contribute to healthy skin. Carry a reusable water bottle to stay hydrated without spending a fortune on disposable water bottles. Your brain is 73% water, so drinking lots of water is also important to healthy brain functioning. Without enough water, the brain starts to shut down, which can lead to symptoms of depression and anxiety.

3. Try a New Sport

Playing a sport can be a great way to motivate yourself to exercise or a fun way to stay fit. Choose any sport you like and start practising and playing it. It's okay if you're not a pro at first. Sports help maintain a healthy and positive lifestyle and brush up on soft skills such as teamwork and problem-solving ability. Waking up early and incorporating daily exercise, whether at home or a gym, is a powerful step towards a healthier lifestyle. The benefits of regular physical activity are numerous: it enhances physical health, reduces stress, improves concentration, boosts energy levels, promotes better sleep, enhances self-esteem, and fosters social interactions. The Department of Health and Human Services recommends adults exercise at least 2.5 hours each week - that’s only about 20 minutes per day! In addition to staying physically fit, exercise has many proven health benefits, such as making people happier, improving functional capacity, lowering risk of diseases and decreasing depression and anxiety.

4. Cut Back on Unhealthy Snacks

Cut the junk from your life. Fast food might seem simple and convenient when you need to eat quickly and are in a hurry. However, you can’t rely on junk food completely as it doesn’t provide you with essential nutrients that your body needs. Consume it occasionally, but avoid making it a regular part of your diet. Cooking can be a hassle when you're a student living alone, and fast food might seem the easiest option, but cooking simple easy recipe food for yourself is also a step towards a healthier life.

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5. Limit Alcohol Intake

A sensible approach would be not to make excessive drinking a habit. Overconsumption of alcohol can have adverse effects on your health. If you can't stop completely, at least limiting your alcohol intake will be very beneficial for you. If you choose to drink, staying within the ‘social zone’ can help you and those around you stay safe and healthy. The social zone means you are physically and mentally present with your surroundings.

6. Reduce Screen Time

Controlling your screen time is important. Technology has become an addiction rather than just part and parcel of life. It's very important to reduce screen time. You can use apps to track your screen time and help you reduce it. You can also use blue light filters or blue light glasses to reduce the strain on your eyes, which will then help prevent headaches.

7. Get Enough Sleep

Fall in love with your bed and get enough sleep, as your brain and body need sufficient rest to restart and function properly throughout the day. Implementing healthy tips can help you in managing your mental health, which will indirectly lead to improved focus, productivity, and a more positive outlook on life. Invest in a comfortable mattress and pillow to ensure quality sleep. Maintain a consistent sleep schedule to regulate your body's internal clock, and keep your bedroom cool, dark, and quiet. Most college students need seven to nine hours of sleep each night, but about 70 percent of students don’t get that much. Sleep deprivation can lead to symptoms of depression, but college students who prioritize sleep are likely to see positive effects like improvements in academic performance, their ability to concentrate while studying and less daytime sleepiness.

8. Manage Your Stress

Stress is an inevitable part of student life, but learning to manage it effectively is crucial for overall well-being. Incorporate effective stress relief techniques like meditation, yoga, or deep breathing exercises into your routine. Prioritise self-care by engaging in hobbies, spending time with loved ones, or simply taking breaks to recharge. Remember to stay physically active, as exercise is a natural stress-reliever.

9. Start a Daily Workout Routine

Try to wake up early and start exercising daily. You can work out in the comfort of your home as well, regardless of the time of day. The list of benefits of working out daily is long. It's impossible to argue against the numerous advantages of regular exercise and physical activity. Taking a walk around campus, going to the gym or participating in an organized fitness class are all things students can do to get a little exercise in.

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10. Limit Your Caffeine Intake

Coffee is infamously known to induce anxiety, insomnia, high blood pressure, and addiction. While coffee's most prized quality is helping people stay awake, it can also induce unsettling anxiety, which again hampers your mental health.

11. Create a Balanced Schedule

Establishing a balanced schedule can help students build positive habits. Building habits involves following a consistent routine. Routines can be rewarding and delightful, and you might wonder why you never established one sooner, given their health benefits. Having a routine or a schedule can help reduce stress and also provide balance and stability to your otherwise adventurous college life. In high school, students tend to have the same schedule every day - something along the lines of breakfast, school, extracurricular activities, dinner, homework, repeat. This structure isn’t a given in college; classes will be at different times, clubs might meet at night and students might find themselves sleeping in regularly when they don’t have morning classes. But having a routine has been shown to lower people’s stress levels and help them feel more productive and focused. Consider planning to wake up, eat, study and exercise around the same times every day. Staying organized in college may require creating new habits. Explore time management styles so you aren’t overwhelmed during the first few weeks of classes. Consider making a calendar with the days, times, locations, and important assignments of all your classes.

12. Maintain Study-Life Balance

Study-life balance refers to giving your academic work your best effort while making time to take advantage of the social, sports, and cultural aspects of being a student. All the activities you engage in outside of school contribute to your overall worldview, which you can then bring into your studies to support a holistic lifestyle. Additionally, your brain needs breaks and time to absorb and process new information. But no matter how busy you may be, you need to learn to schedule time to do something you like or that relaxes you. Remember, college is a marathon, not a sprint. Try not to overwhelm yourself by joining every club, going to every party, and taking every class. You have plenty of time to explore and make memories.

13. Find Some New Hobbies

According to research, those who engage in hobbies are less likely to experience stress, depressive symptoms, and low moods. You may feel happier and more at ease after engaging in activities that get you moving. Your interpersonal relationships and communication skills can also be improved through group activities like team sports.

14. Start Journaling

Journaling can be one of the best ways to get in touch with your emotions, understand how you feel, and take care of your mental health. Writing and maintaining a journal encourages self-awareness and aids writers in maintaining perspective while being present.

15. Travel and Explore New Places

Travelling helps you disconnect from your mundane life and recharge your mind. It reduces stress, keeps you happy, and also boosts creativity.

16. Practice Mindfulness

Walking to your classes is not only a convenient way to commute but also a fantastic opportunity to practise mindfulness. Incorporating a regular walking routine into your daily schedule can lead to numerous benefits for students. Not only does it improve cardiovascular fitness and strengthen muscles, but it also helps to clear the mind and boost concentration. Mindful walking can be a great stress reliever and mood enhancer, making it easier to focus on your studies. Students can greatly benefit from focusing on the here and now, particularly when anxious or stressed. According to Medical News Today, mindfulness is a practice that increases awareness of the present moment by focusing on thoughts, feelings and sensations.

17. Avoid Emotional Eating

Avoiding stress eating is crucial for maintaining both physical and mental well-being, especially for students who often face academic pressures. Instead of turning to comfort foods when stressed, students can adopt healthier coping mechanisms. Regular exercise, such as walking, yoga, or dancing, can significantly reduce stress levels. Practising mindfulness and meditation can also help in managing stress effectively. Stress and depression can cause people to either undereat or overeat, triggering a vicious cycle.

18. Reduce Your Sugar Intake

Consuming excessive sugar can lead to various health issues, such as weight gain, dental problems, and an increased risk of chronic conditions like diabetes and heart disease. To maintain a healthy lifestyle, opt for natural sugars found in fruits and limit processed and sugary snacks. Replace the sugary beverages with water or unsweetened alternatives. Additionally, be mindful of hidden sugars in packaged foods and choose healthier options.

19. Limit Your Portion Size

By controlling portion sizes, students can ensure they are consuming the right amount of nutrients. Avoiding overindulging in unhealthy foods is also important. Opt for smaller plates and avoid going for second helpings to prevent overeating. Additionally, practising mindful eating and staying hydrated are essential to achieve and sustain a healthy lifestyle. One key to healthy eating is being aware that with odd studying hours and class schedules, you might get hungry at seemingly random times. If portions seem small or you’re still hungry, go back for more! UW Housings Dining & Culinary Services has an all-you-can-eat model, so returning for second helpings is expected.

20. Increase Your Vitamin Intake

Vitamins play a crucial role in supporting various bodily functions, including maintaining a strong immune system. Focus on incorporating a diverse range of nutrient-rich foods into your diet. Additionally, consider taking a daily multivitamin supplement to fill any nutritional gaps.

Additional Tips for College Students

Set a Routine: Having a routine has been shown to lower people’s stress levels and help them feel more productive and focused.
Practice Mindfulness, Meditation and Gratitude: Meditation has a laundry list of benefits including increased ability to manage stress, increased self-awareness, increased patience and tolerance and even improved sleep quality. To practice gratitude, focus your attention on things you are grateful for. Benefits include improved relationships with others, experiencing more joy and pleasure and even strengthening your immune system.
Clean Up: Cleaning and decluttering helps people gain a sense of control, improve their mood and even reduce levels of anxiety. College students often live in a small dorm with roommates, and it’s easy for things to get cluttered.
Relationships and Consent: One of the best parts of college is meeting new people and creating new relationships. In romantic and platonic relationships, it’s important to prioritize consent. Remember to check-in regularly in case your partner or friend feels uncomfortable voicing their needs. Watch out for unhealthy or abusive patterns in your relationships like a lack of communication, blame shifting, denying hurtful behavior, or isolation. Additionally, students should know how to talk about consent and safety in intimate relationships. Unfortunately, sexual assault remains a widespread issue on college campuses. Some schools employ bystander training programs, which show students how to take action if they see a violent crime or assault.
Mental Health Awareness: All of these changes put college students at risk of developing mental and physical health challenges. Students’ relationships with exercise can vary significantly. If you’ve ever struggled with eating, college can be a particularly triggering time. A study by the American College Health Association found that 48% of college students reported moderate or severe psychological stress, 53% reported being lonely, and 26% had considered suicide. It’s important for students to practice self-care to reduce stress, avoid burnout and maintain and enhance overall health and wellbeing.
Plan for contraceptive access: If you plan to be sexually active, be sure to think about your access to contraception. UHS offers free condoms, no-cost telehealth contraception appointments, and other forms of birth control, including IUD implants, for a fee. Check out the different contraception options available at UHS here. Spend some time considering which contraceptive method you’re most comfortable with, whether it’s a hormone-based, every day option like the pill or a nonhormonal, long-term method like an IUD. Not sure what’s best for you?
Be aware of your health information: You’re in charge of your own health. Talk with your parents or guardians about important health information like insurance, medications, and your health history.
Create a self-care plan: Creating a self-care plan can be helpful in keeping yourself on track. To get started on your plan, ask yourself these three questions from the MHFA curriculum: Have I decided what I will do for self-care? Who can I speak with now?

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