Going off to university is an exciting time, as you gain independence and have complete control over what you do and when (well up to a point, you still have to go to lectures).
It is important not to let this new found freedom go to your head. Part of discovering who you are and how you fit into the world (or reinventing yourself completely), should also include thinking about how to manage your health.
You are what you eat
Its so tempting to live off Pizza’s, Pot Noodles and Pints, but you’ll pile on the pounds. Studies in the US suggest that students gain 15lb (7kg) when going to university and even called it Freshers 15 (its become known as Freshers5 in the UK). However, this is not inevitable and depends on the choices you make.
Ahead of going to university, find yourself a good student recipe book that includes lots of healthy balanced meals. The NHS Eat Well website is probably the least exciting read with absolutely no graphics, but it does have some good advice (just try not to fall asleep reading it – not selling it, am I?)
Sure you are on a tight budget, but look for the yellow money off stickers and accept that you’ll have to buy budget brands. Shop around you’ll get some good deals, particularly if you substitute meat for canned beans, stock up with frozen veg and buy larger bags of wholegrain pasta and brown rice which store pretty much forever. Remember that a banana or an apple is actually less than half the price of a bar of chocolate these days and is far better for you. Think about eggs or overnight oats rather than sugary cereals for breakfast. Make a healthy pack up whilst your porridge is in the microwave.
Eating healthily is not just about keeping a healthy weight, you’ll feel better for it. The chief Medical Editor at Harvard reminds that a health diet improves concentration and helps you to focus better. So its good for your studies.
Does that mean you can’t have a take-away or fastfood treat? Not at all. We have all enjoyed (at the night, not so much next day) a kebab at 2am after going to a nightclub – just keep it in moderation
And talking of late nights
There is a stereotype that students spend their time drinking. But don’t you believe it: government surveys show that over half uni students don’t get drunk in an average week. That doesn’t mean though that you can’t find yourself drinking alcohol more than you should. Keep an eye to how much you are drinking and don’t regularly go above 14 units a week (1 unit is about 1/2 pint of standard beer or a small glass of wine).
And its not just alcohol you should keep an eye to, especially if you have been up all night on that last minute essay. Caffeine can help you be more alert and who can argue about the benefits of sharing a laugh over a good cup of coffee. However, drink too much and you can find yourself with a faster heart rate and blood pressure, disrupted sleep, IBS and an irritated bladder. You can even find yourself getting withdrawal effects such as headaches.
Natures own brew, that old faithful rain juice (tap water), is great for a student budget and you’ll feel a lot better if this is what you stay hydrated on most of the time.
Get your pulse racing
Whilst caffeine might put up your heart rate, so will exercise. One’s good for you, one not so much. Take time to go for a run or use the uni gym, ideally mixing up your cardio and conditioning. Not a fan of the treadmill..walking or cycling to lectures saves money on transport as well as keeping you fit – two birds one stone. There are advantages to beyond physical health, that time away from a screen, can help you process what you have been learning, or clear your head (back to that chap from Harvard: 20 minutes of cardio improve your memory, boost your energy levels and help problem solving.
Joining a sports club is a great way to try something new, get in your exercise and expand your social connections.
Sexual Health
Having mentioned social connections, we did have to get to the topic of sex. Every 4 minutes in England a young person gets diagnosed with an STI with 60% of all cases of chlamydia being in 16-24 year olds. It can be embarrassing thinking you have an infection, but it is important to get tested quickly if you are concerned since they can cause problems longer term, including fertility problems. Getting yourself checked from time to time if you have sex is sensible, because you may not get symptoms. Using a condom significantly reduces the risk of STIs, but doesn’t eliminate it completely – many clinics offer free condoms to uni students.
Also, 1 in 20 university students get pregnant during their studies. As one friend put it, this is either the best day of your life or the worst – there is no inbetween. Think about contraception ahead of time. Have a look at : brook.org.uk . Pharmacists often have a contraceptive service if you have decided on the tablet contraceptions. Unsure? many unis have a sexual health service, and you can always speak to your GP.
Register with a GP
Talking of GPs. When you head off to uni, you will need to register with a GP near your university. Although you will come back home during holidays, since more than half the year is at uni, you have to change surgery. Your medical records will be transferred when you register and if you become ill when you are back home, just ring up your old practice and we will see you as a temporary resident
And don’t forget to get your teeth checked regularly (and change your toothbrush from time to time). It may not be free any more but it is still important.
You may be eligible for help with NHS charges depending on your income. Don’t assume you can tick the box unless you have applied for an exemption. Have a look at the NHS website (there may be different rules if you are studying outside of England)
Still Reading? I’m impressed
Your GP is not just there for physical health. Your mental health is just as important, so look after it.
Going to Uni may be fun, but it can be overwhelming (just remember that everyone else is in the same boat and the uni also understand how you feel). You start off full of excitement but then in week 5 you are hit by the realities of learning how to cook something other than baked beans, deciding whether you have enough money for that recommended text book, making new friends, and the fact there isn’t someone to repair the puncture you got on the way home.
Again may unis have mental health support. Kooth.com is an online safe space that is completely free for young people up to 24 years of age. And if you check out the local NHS there will be a counselling service.
Key thing though – if you are struggling with your mental health, know you are not alone and help is available.
What should I do before I go?
When you head off to uni, you will be mingling with thousands of students from all over the country bringing their own variety of colds with them . If you are in halls, then you will be sharing space with hundreds of others, some of whom may not have the same hygeine standards you have (like washing hands after going to the toilet). Its a perfect space for bugs to spread (fresher’s flu really is a thing, well not a real virus, but the exposure to this melting pot of bugs).
Colds will settle with a few days rest and a cup of tea.
Some bugs though are nasty, like mumps, glandular fever or meningitis. So know what to look out for and when to seek help (remembering 999 is not just because you stubbed your toe or ran out of gravy – yes they are real calls to the emergency service!) So it is worth being aware of Healthier Together.
Download the NHSApp and check out whether you are up to date with all your vaccines, especially the HPV (year 7 & 8), MMR (you should have had 2 before you started school), the meningitis ACWY and tetanus booster (both year 9). If not speak to your GP practice.