College life is tough. It is demanding and hardly leaves any time to focus on anything other than academics and other college stuff. There is just too much to do and not enough time. In addition, you are running here and there around college every day from morning till evening. And then, there are never-ending tests to prepare for and assignments to submit.
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In all this chaos, health and wellness are the least of the concerns for any college student. However, not focusing on your mental, physical and emotional health leads to serious health issues. As a student, you need to be on top of your game. And therefore, you need to focus on your physical health, proper nutrition, quality sleep, and stress relief measures to thrive in college.
Here are some health and wellness tips to help college students keep their minds and body healthy and active.
Do you know that in the first two years in college, students acquire 3-10 pounds?
The following are the most typical causes of weight gain:
• Consumption of junk food
• Eating while on the go
• Eating out rather than cooking
• Eating without considering the portion size or ingredients
• Consumption of food late at night
Here are some ways you can control your weight while also staying properly fuelled:
· Control Liquid Calorie Intake
Many of us don’t think too much about calories when we drink something. Some of the most common drinks leading to weight gain include:
- Iced teas
- Fruit juices
You can easily cut down on calories by substituting these drinks with water. Likewise, you can easily slash your calories by controlling your liquid calorie intake.
· Control Your Food Potions
Do you know the serving size of 92% of restaurants exceeds the single meal calorie intake requirement?
Eating out can easily make you gain weight. Here are some tips to avoid this:
- Avoid eating out as much as possible
- Use the recommended serving sizes
- Skip desserts and appetisers when eating out
- Split your food with a friend
You don’t necessarily have to quit eating out. Instead, reduce its frequency and follow the tips mentioned above.
· Add Fruits and Vegetables to Your Diet
Nutritionists recommend that each meal consists of at least 50% fruits and vegetables. Vegetables and fruits have uncountable health benefits. They contain a special kind of fiber that fills you to prevent you from over-eating,
also have cancer-fighting and heart-boosting antioxidants that keep you fit, healthy, active, contain fewer calories than other food groups, which is ideal if you are trying to control or lose weight. Therefore, at least half of your plate should consist of fruits and vegetables while there should be a one-quarter portion each of whole grains and healthy proteins.
· Add Exercise to Your Daily Routine
With so much to do, college students hardly get time to exercise. Leading a sedentary life not only makes you gain weight but also increases the risk of diabetes, high blood pressure, and heart disease. You don’t necessarily have to follow a hardcore workout regime, but there are some things you should try to incorporate into your routine:
- Add some muscle-strengthening exercises to your daily routine
- Add 2.5 hours of moderate-intensity exercise regime to your weekly routine
Here are some easy ways to incorporate exercise into your daily routine:
- Skip taking the car or bus if you live close to the college. Walk or ride your bike to college. Walk, run, and exercise whenever you get time. It helps release endorphins, which is a great mood booster.
- Try to walk or do a quick exercise when taking a study break. It will help you stay fit and help you focus better on your studies.
- Find fun and healthy workout routines if you don’t like those typical workout regimes. Instead, you can take a yoga or dance class, build homes with a non-profit organisation, join a cycling club, etc.
2. Manage Stress
College life is stressful. There are plenty of deadlines to meet and assignments to complete. In addition to the pressure to maintain a social life, these tasks add to the stress. Many students suffer from chronic stress, which has serious negative effects including but not limited to,
- Physical illnesses
- Decreased productivity
- Heart disease
- High blood pressure
While a little stress is normal in anyone’s life, one should not have to deal with it constantly. Here’s how you can control stress and lead a better life at college.
- Look for Warning Signs of Stress
It is important to keep an eye on the warning signs of stress actively. Stress starts in the head but affects your entire body and its functions. Here are some physical warning signs of stress you should look out for:
- Rapid heartbeat
- Upset stomach
- Craving for a certain food group
- Loss of appetite
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- Ask for Help
Too much work on your to-do list leads to stress. It becomes difficult to manage so much in a limited time. College students have a stressful schedule. They have tests and exams to prepare for and assignment deadlines to meet. With so much to do, students can easily feel overwhelmed and stressed. Therefore, you should ask for help whenever you feel work is becoming too much to handle. If you wonder can someone do my assignment for me, you will be happy to know there are UK assignment help services with British assignment writers. They can help you with your assignments while you take care of other things. You can use this extra time to prepare for tests or simply relax for a bit.
- Follow Stress-Relieving Practices
Being too stressed while doing a task affects your productivity. Your quality of work is affected, and there will be more errors than usual. It will also take more time to complete the task. Therefore, it is important not to ignore signs of stress and find ways to deal with them. Here are some tips to help you cope with stress:
- Close your eyes and relax
- Practice yoga
- Head out for a brisk walk
- Talk to a friend
- Do something you enjoy
- Talk to Someone
Another way to relieve stress is to talk it out. Expressing your feelings to someone and talking about these is an effective way to relieve stress. Talk to your friends and family. The best way to deal with stress is to talk to a therapist. If you think your stress is getting out of hand, find a therapist and talk to them. They can help you find a solution as they are professionals and offer research-based solutions. You will also be able to monitor your progress and know you are making an improvement. Most people are able to benefit from a few sessions of psychotherapy.
3. Rest and Get Adequate Sleep
Our body is like a machine. It needs proper rest and sleep to function optimally. Too much work leads to mental and physical fatigue. Every adult needs at least 7-8 hours of sleep each night to function at their best. Regular exercise, proper nutrition, and a good pillow are essential for sleeping well. Here are some additional tips you can follow to improve your sleep:
- Make Your Bedtime Relaxing
It is important to sleep on time and avoid things that may interrupt your sleep. Here are some things you can do to make bedtime relaxing and improve your sleep:
- Stop using electronic devices, especially your cell phone. It is best to shut off your cell phone to have no interruption in your sleep whatsoever.
- Many people worry about the next day when they get in bed. To avoid this, make a to-do list for the next day so you don’t have to think about the tasks continuously while trying to sleep.
- Use some breathing exercises to relax.
- Do stretches of some other helpful yoga poses.
- Take a warm bath.
- Buy Comfortable Bedding
Most of us don’t focus on bedding, but uncomfortable bedding wreaks havoc on your sleep, health, and wellness. Here are some signs you need to invest in new and comfortable bedding:
- You’ve had better sleep in other locations.
- When you awake, your body is aching with discomforts.
- There is no comfy position to sleep on your mattress.
- Your bed rattles whenever you change positions.
- Your bed isn’t large enough for your needs.
- The mattress you sleep on is 7 years or elder.
A comfortable bed helps you sleep well. Investing in a good bed, pillows, and mattress is a smart idea to improve your sleep. You should also make your bed a sleep-only zone. Don’t work or eat on your bed.
College is not just about academics. While it should be a priority, you should also take care of your health and wellness. Find some time for yourself and invest in your health and wellbeing. Nothing matters more than your health. Follow the tips mentioned above to ensure your health doesn’t suffer in college. Eat well, exercise, sleep well and manage stress to improve your quality of life.
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