College poses many challenges for students; multiple exams on the same day, late night study sessions that leads to a lack of sleep, poor eating habits due to time constraints, and an endless stream of coffee, carbonated drinks, and designer drinks made specifically to keep a person up for hours at a time. Also, not to mention the time dedicated to actually enhancing the college experience by attending social and community events, showing your support for your school’s student/athletes by attending games, and simply hanging out with new friends. However, even though you’re young, the combination of all these things challenges your ability to perform at your highest, transit to and from the campus safely, and in the long term, poses health risks. Remember, youth doesn’t protect you from health issues.
There is a connection between health, safety and success. The better you feel, the better you will perform! Here are some helpful hints from those who care about you:
Health:
· Eat a healthy breakfast – It’s important to feed your engine and start your day off right! As you know, the days pass quickly. If possible, carry something with you at all times. A piece of fruit or health bar will keep you going until you can sit down, eat, and go about your day.
· Hydrate – Water is essential to good health. Regardless of the temperature outside, your body loses water daily. Everyone should be drinking water throughout the day. It is a much healthier alternative to liquids designed for a quick boost of energy.
· Moderation – Portion size is a must! Studies have shown that people eat more when transfixed on the T.V. or social media. Take your time and savor what you eat! It will help with digestion and contribute to better health.
· Wash your hands when possible and use the hand sanitizers around campus. Germs are everywhere. While it is impossible to be germ free, clean hands are essential to good health!
· Quit smoking immediately – IMMEDIATELY!!!!!!!!!!!!!!
· Alcohol – Ask yourself one simple question. Do I drink alcohol because I actually like the taste or do I do it to fit in? If your current crowd, criticizes you for being strong enough to say, “No.” Find another crowd. It won’t be hard to do.
· Please remember a sip of alcohol is too much to drive! As the TV commercial states, “Buzzed driving is drunk driving!”
Exercise:
· Take a walk – When possible, walk to your location! Any amount of exercise can improve overall health. Heart health is important, even for college students! When you walk, remember to be aware of your surroundings. Try to walk during the day and do not become distracted by your cell phone or other devices. Do not text and walk!! When possible (especially during the evening hours), take a friend along. You’ll be surprised how much distance you covered by simply conversing.
· Stop by the Fitness Center. Our center is not only a great way to either start the ball or continue the ball rolling to better health and appearance, but it’s also a great way to develop new friendships and supports! The tough part is getting there. Once there, it will be just as hard to leave!
Sleep:
· If there is one thing that college students do not get enough of, its sleep. According to the World Health Association, in order to maintain health, 8 hours of sleep is recommended. Now while that might sound impossible, consider taking a quick “cat nap” when at home. Think it’s impossible? Try this: take an average day and jot down the amount of time you socially converse to others (calling, texting) and the time you spend on social media. Add them up and see if you could have fit in a 20-30 minute power nap. Remember it’s not only about academic performance. It’s also about the safe operation of your vehicle and in some instances, equipment that could cause injury or death. Being the slightest bit tired decreases your reaction time and can make you more prone to errors/ accidents.
· Try to master time-management – If possible, avoid all-night cram sessions. Believe it or not, a rested mind is more capable of remembering than one that is sleep deprived. Also, if you have a roommate(s) talk to each other and know ahead of time when one of you needs to “recharge” your batteries.
· Again, avoid liquids that are designed to keep you going. The quick fix does more harm than good. Hydrate with water or perhaps an unsweetened ice tea. A piece of fruit is also a good alternative! Remember, there are no quick fixes in life and the long term health issues will eventually occur.
Safety:
· Please remember your safety is tied to your health. Never walk away from your cup, glass, or plate! If you do, get another one. You never know who may put something in it whether purposely or by accident! If someone offers to buy you a drink that isn’t secured in a bottle, accompany them and take it directly from the person.
· Check on your roommate(s)/friends. Are they back from the party, library, gym etc.? Know an approximate time of return.
· Take a yearly physical – Regardless of gender, a routine exam could save your life. Ask your doctor about breast examinations and lifestyle choices.
· Distracted driving is life threatening - It’s been said a million times, but don’t operate any electronic device while operating a car. Do not text and drive—NO ONE can multi-task while driving a car!! On long trips, recognize the importance of the “navigator” seat. Two pairs of eyes are always better than one.
Stress:
· Be good to yourself – Take a moment for a peaceful thought. Call a loved one or a friend. Take a moment and listen to the world around. Take a deep and relaxing full breath. Smile!
· A song – Take a moment and listen to a beautiful song. See how music can take it down a notch for you. Music is good for the soul.
· Consider all the possibilities in life - Don’t allow a stressful relationship to occupy your time.
· If you’re in an abusive relationship, talk to someone you trust - Find your voice, break your silence. The loss of a relationship can be tough however love yourself and find your own peace. ---- F.L.Y. (First Love Yourself)
· Take advantage of the College’s counseling center and services – share a part of yourself. You don’t have to do it alone.
· Volunteer – Become part of something greater than yourself. Make a difference. Share the ideas that you’ve dreamed about and written in your notebook.
· Believe in yourself – Remember a bad grade does not define you. Support yourself, reach out for support. There was a reason you chose Molloy. Allow Molloy to give back to you.
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