• Create the right work environment: Find a comfortable and relaxing place to do school or work assignments. For example, you should do the tasks in a place other than your bedroom, like a designated office, a coffee shop, or the library.  According to a study, the participants used daily reminders, assistants, and support from employers or coworkers to mitigate workplace challenges.

• Take one step at a time: Break up large tasks into smaller ones. Smaller tasks will help the person be less intimidated about the workload. Doing one thing at a time will also help create momentum to move on to the next assignment. The next step would be to write the smaller steps down and check them off the list once completed. This will create a feeling of accomplishment and determination to finish the tasks.
• Don’t multi-task: The idea that multitasking will help accomplish more things at once is a myth, especially when getting things done at a specific time. Some activities can be done well and efficiently, like cooking and watching TV, but other activities that require more focus will suffer while the individual is multitasking. A study proved this idea in which children with ADHD were assessed and concluded that there was a specific deficit in generating helpful strategies for task completion. This means that time management is a big issue when it comes to completing tasks simultaneously. Like mentioned in the previous point, to complete things more efficiently, breaking tasks up can be more effective. 

• Build-in Breaks: Since individuals with ADHD/ADD have difficulty maintaining mental effort for an extended time, it is helpful to plan breaks while studying and working schedules. A study explained that breaks were used to refocus their thinking, refresh the mental energy needed for task completion, and serve as a motivator.  A popular method is the Pomodoro Technique, which includes working in 25 minute increments, with 5 minute breaks in between. 
• Have a set routine: By building a routine, it lays the foundation for time management skills. A study was done to illustrate different strategies that help individuals with ADHD and described that habits and routines reduced cognitive load and improved efficiency and/or the accuracy of task performance. 
• Make lists: Write a to-do list every day of the many different tasks you must complete for that day. List the order from highest to lowest priority. This idea was demonstrated in a study where a participant says “As far as my homework, I usually do what’s due first and… if the task is like a really hard task, I’ll put that first also. So, the most important class, get that work done first” and this demonstrates the idea of placing tasks in order from high priority to low priority. 

• Stop for a moment and move: Individuals with ADHD have many thoughts and ideas swirling around in their heads throughout the day. Therefore, it is essential to establish a habit where they take a moment to reflect on their thoughts by either sitting down, taking deep breaths, or going for a walk. This habit is a way for these individuals to try and calm down. A study explained this as the reframing strategy where the process involved learning how to reframe challenging or frustrating experiences, such as not accomplishing a task or not managing one’s time and expected by themselves and others. The reframing strategy began with (1) self-evaluation, which then aided participants in (2) reframing their learning disabilities (LD) and ADHD challenges for both themselves and for others. The reframing strategy was used by participants as a means of protecting their minds against the internalization of negative self-thoughts or perceived disappointment from others. 

• Use a planner: It’s hard to remember everything that you have to do during the day. Writing things down and having a hard copy of what needs to be done is a great way to keep someone on track. A study had shown that a planning system was necessary for helping participants manage schedules, goals, tasks, and expectations in both the immediate and distant future.
• Have a set sleep schedule: Like having a routine for everything else, having a set sleep schedule will do great for individuals with ADHD to stay on track and be productive. A clinical study involving adolescents with ADHD established that children with good sleep hygiene which include environmental (cool temperature, low noise, and ambient light levels), scheduling (a regular bedtime, sleep-wake schedule), sleep practice (a bedtime routine, no television viewing at bedtime), and physiologic (exercise, the timing of meals, limited caffeine use) factors which promote optimal sleep. These studies suggest that this was adequate to treat sleep initiation problems in children with ADHD.
• Don’t overbook or overschedule: Even though it is a great thing to have a schedule, taking on too many tasks could lead to a significant amount of stress, making the plan counterproductive. Therefore, breaking the high and low priority tasks day by day or knowing when your body (or mind) is tired can help you maintain a stable and efficient schedule. 

Gardening as a Form of Exercise

Gardening encompasses a variety of physical activities that make it an excellent form of exercise. Whether you’re digging, planting, weeding, or harvesting, these tasks demand movement that engages multiple muscle groups and elevates your heart rate. Here’s how gardening functions as an effective workout:

• Caloric Burn: Depending on the intensity, gardening can burn between 200 to 400 calories per hour. Activities such as shoveling, hoeing, and raking elevate your heart rate, providing a cardiovascular workout that is both enjoyable and productive. This means that, while you’re nurturing plants, you’re also actively supporting your fitness goals.

• Muscle Engagement: Gardening involves a wide range of movements that require the use of various muscle groups. From lifting bags of soil to squatting while planting seeds, these actions enhance strength and coordination, essential components of overall fitness. The dynamic nature of gardening means you’ll be using your arms, legs, and core muscles, providing a comprehensive workout.

• Balance and Coordination: Navigating uneven terrain and reaching for plants cultivates balance and coordination. This dynamic movement engages stabilizing muscles, improving proprioception—the body’s awareness of its position in space. Improved balance not only benefits your gardening efforts but also enhances your performance in other physical activities and reduces the risk of falls.

Boosting Physical Endurance

One of the standout benefits of gardening is its potential to enhance physical endurance. As you regularly engage in gardening activities, your body adapts to the demands, leading to improved stamina. Here’s how gardening promotes endurance:

• Cardiovascular Fitness: The sustained physical effort required for gardening tasks increases your heart rate, which, over time, can improve cardiovascular endurance. A stronger heart pumps blood more efficiently, allowing you to engage in other physical activities with greater ease. Over time, you may find yourself able to perform gardening tasks—and other physical activities—without getting winded.
• Repetitive Motion and Muscular Endurance: The repetitive nature of gardening tasks—like digging, weeding, or pruning—helps build muscular endurance. As you perform these activities regularly, your muscles become more resilient, allowing you to work longer without fatigue. This is especially beneficial for older adults, as it can help maintain muscle function and overall physical capability.
• Increased Activity Levels: Gardening encourages a more active lifestyle. The more you engage in gardening, the more likely you are to seek additional forms of exercise, creating a positive feedback loop that enhances overall physical fitness. You might find that gardening leads you to explore other outdoor activities like hiking or cycling, further enriching your health journey.

The Kinesiology Connection

Kinesiology, the study of human movement, plays a crucial role in understanding the physical benefits of gardening. This field explores how movement affects the body and how it can be optimized for health. Here’s how gardening aligns with kinesiology principles:

• Biomechanics of Movement: Gardening requires various physical movements that can enhance biomechanical efficiency. Proper techniques in lifting, bending, and reaching not only improve performance but also reduce the risk of injury. For instance, using your legs to lift heavy items instead of straining your back can prevent chronic pain and injury.
• Muscle Dynamics: Kinesiology emphasizes the importance of muscle groups and how they work together during movement. Gardening engages multiple muscle systems, including the core, legs, and arms, promoting overall strength and functional fitness. Understanding how these muscle dynamics work allows you to make the most of your gardening efforts while ensuring your body stays healthy and injury-free.
• Functional Training: The movements involved in gardening mimic those we perform in everyday life, making it an excellent form of functional training. This type of training enhances strength, balance, and coordination, making daily tasks easier and more efficient. For example, the squatting and reaching required for gardening can translate to better performance in activities like lifting groceries or playing sports.

Additional Health Benefits

Beyond boosting endurance and fitness, gardening offers a plethora of other physical health benefits:

• Flexibility and Mobility: The varied movements in gardening—reaching, squatting, and stretching—enhance flexibility and joint mobility, which are essential for maintaining an active lifestyle and preventing injuries. Improved flexibility can also contribute to better posture, reducing the risk of discomfort and strain.
• Stress Relief and Mental Health: The act of gardening has been shown to reduce cortisol levels, leading to lower stress and improved mood. This psychological benefit can enhance your motivation to stay active and engaged in physical activities. The calming effects of tending to plants can also provide a mental reset, making it easier to face daily challenges.
• Vitamin D Production: Spending time outdoors while gardening allows for natural sunlight exposure, crucial for vitamin D synthesis. This nutrient is vital for bone health, immune function, and overall well-being. Adequate vitamin D levels have been linked to improved mood and decreased risk of chronic diseases.
• Social Interaction: Gardening can also foster social connections. Whether it’s through community gardens or gardening clubs, engaging with others who share your passion can provide motivation and support. Social interactions can also enhance mental well-being, creating a sense of community and belonging.

Getting Started with Gardening

If you’re looking to reap the physical benefits of gardening, here are some tips to help you get started:

• Start Small: If you’re new to gardening, begin with a small plot or a few potted plants. This allows you to gradually build your skills and stamina without becoming overwhelmed.
• Choose the Right Tools: Invest in ergonomic gardening tools to reduce strain on your body. Tools with comfortable grips can make tasks easier and more enjoyable.
• Incorporate Variety: Mix different gardening tasks into your routine—planting, weeding, and pruning. This variety keeps your workouts engaging and ensures you’re using different muscle groups.
• Set Goals: Set achievable gardening goals to keep you motivated. Whether it’s growing a certain number of vegetables or creating a flower bed, having specific objectives can enhance your experience.

Gardening is more than just a recreational activity; it’s a comprehensive workout that can significantly boost your physical endurance and overall health. By integrating the principles of kinesiology, gardeners can optimize their movements and maximize the benefits of this enriching pastime.

So, whether you have a large backyard or a small container garden, consider harnessing the power of gardening to enhance your fitness levels. Grab your tools, immerse yourself in nature, and cultivate not just plants, but a healthier, more active lifestyle! Gardening is a pathway to physical health that nourishes both body and mind, making it an ideal choice for anyone seeking to improve their well-being. Start your gardening journey today and experience the transformative benefits it can bring to your life!

Avoid sharing utensils and drinks

One important way to prevent the spread of mononucleosis, commonly known as mono, is to avoid sharing utensils and drinks with others. Mono is primarily transmitted through saliva, so sharing items that come into contact with saliva can increase the risk of infection. By refraining from sharing eating utensils, cups, or bottles, you can significantly reduce the chances of transferring the virus from an infected person to others. It is especially important to practice this preventive measure in close-contact situations or when someone is known to have mono. By taking this simple step, you can contribute to the prevention of mono and help protect yourself and others from this viral infection.

Practice good hand hygiene

Practicing good hand hygiene is an essential measure in preventing the spread of mono. Regularly washing your hands with soap and water, particularly before eating or touching your face, helps remove any potential viruses from your hands. If soap and water are not readily available, using hand sanitizer with at least 60% alcohol content can be an effective alternative. By diligently practicing good hand hygiene, you can reduce the risk of coming into contact with the virus and prevent its transmission to others. Remember, clean hands are a simple yet powerful way to protect yourself and maintain good overall hygiene.

Cover your mouth and nose

Covering your mouth and nose when coughing or sneezing is crucial in preventing the spread of mono. By using a tissue or your elbow to cover your mouth and nose, you can help contain the droplets that may carry the virus and minimize its transmission to others. This simple yet effective measure significantly reduces the risk of spreading mono through respiratory droplets. Remember to dispose of used tissues properly and wash your hands afterward to maintain good hygiene. By adopting this practice, you contribute to creating a healthier environment and protecting yourself and those around you from contracting mono.

Avoid close contact with infected individuals

To prevent the transmission of mono, it is crucial to avoid close contact with infected individuals. Since mono is primarily spread through saliva, refraining from activities that involve direct saliva exchange, such as kissing or sharing personal items like utensils, cups, or lip balm, can greatly reduce the risk of contracting the virus. It’s important to be aware that individuals with mono remain contagious for a certain period, even after symptoms start to improve. By maintaining a safe distance and minimizing close contact, you can protect yourself and reduce the likelihood of mono spreading among friends, family, or within your community.

Maintain a strong immune system

Maintaining a strong immune system is essential in preventing mono and other viral infections. Adequate sleep, typically 7-8 hours per night, supports immune function and helps the body fight off infections. A balanced diet, abundant in fruits, vegetables, whole grains, lean proteins, and healthy fats, provides essential nutrients that support immune health. Regular exercise boosts the immune system by increasing circulation and promoting the production of immune cells. Additionally, managing stress effectively through relaxation techniques, exercise, or engaging in activities that bring joy and relaxation can also strengthen the immune system. By prioritizing these lifestyle factors, you can enhance your body’s natural defense mechanisms and reduce the risk of contracting mono.

Boost your vitamin C intake

Boosting your vitamin C intake is a key strategy in preventing mono and bolstering your immune system. Vitamin C is a powerful antioxidant that helps protect cells from damage and supports immune function. Citrus fruits like oranges, lemons, and grapefruits are excellent sources of vitamin C. Berries, such as strawberries, blueberries, and raspberries, are also packed with this immune-boosting vitamin. Additionally, include foods like bell peppers, which contain high levels of vitamin C, and leafy greens like spinach and kale in your diet. These nutritious foods not only provide a rich source of vitamin C but also offer a variety of other vitamins, minerals, and antioxidants that contribute to overall health. By incorporating these vitamin C-rich foods into your daily meals, you can strengthen your immune system and reduce the risk of mono.

Practice safe sex

Practicing safe sex is an essential measure to prevent the transmission of mono, which can be spread through sexual contact. Using condoms consistently and correctly can provide a barrier against the virus and reduce the risk of infection. It is crucial to have open and honest communication with your partner about sexual health and any potential risks. Discussing your sexual history, getting tested for sexually transmitted infections (STIs), and sharing the results can help ensure a safe and healthy sexual relationship. By prioritizing safe sex practices, you can minimize the risk of contracting mono and other sexually transmitted infections while promoting overall sexual well-being. Remember, prevention is always better than cure when it comes to maintaining your health.

Avoid sharing personal items

To prevent the transmission of mono, it is crucial to avoid sharing personal items that can harbor the virus. Items such as toothbrushes, razors, or towels can potentially carry infectious particles and contribute to the spread of the virus from one person to another. It’s important to remember that mono can be present in saliva and other bodily fluids, which can contaminate these personal items. By refraining from sharing these items with others, you can significantly reduce the risk of transmitting the virus and protect both yourself and those around you. It is always best to use and maintain your own personal hygiene items to ensure a hygienic and healthy environment for everyone.

Stay hydrated

Staying hydrated is an essential aspect of maintaining good health and preventing various illnesses, including mono. Adequate hydration helps support the body’s immune system, which plays a crucial role in defending against viral infections. By drinking plenty of fluids, such as water, herbal tea, or clear soups, you can keep your body properly hydrated. Hydration promotes the production of saliva, which contains enzymes that help combat harmful bacteria and viruses in the mouth. Additionally, staying hydrated ensures the optimal functioning of bodily systems, including the lymphatic system, which is responsible for filtering out toxins and waste products. By prioritizing hydration, you can support your body’s natural defense mechanisms and reduce the risk of contracting mono or other infections. Remember to listen to your body’s thirst signals and drink fluids regularly throughout the day.

Stay informed and educated

Staying informed and educated about mono is a key step in preventing its transmission. Stay updated on the latest information provided by reputable health organizations and professionals. This includes understanding the symptoms, modes of transmission, and prevention strategies associated with mono. By being aware of the risks and how the virus spreads, you can take proactive measures to protect yourself and others. Stay informed about any outbreaks or increased cases in your community or surrounding areas. Additionally, educate yourself about the importance of vaccination, especially if you are at higher risk or in close contact with individuals who have mono. By staying informed and educated, you can make well-informed decisions and actively participate in preventing the spread of mono.

Protecting Cardiovascular Health

Oral bacteria from gum disease can enter the bloodstream, contributing to inflammation and the buildup of fatty deposits in blood vessels, which may lead to atherosclerosis (hardening of the arteries). According to Harvard Health, this increases the risk of heart attacks, strokes, and high blood pressure. By managing dental health, you support a healthy heart and lower the chances of cardiovascular diseases, which are the leading cause of death globally.

Managing Blood Sugar Levels and Diabetes

There’s a strong two-way link between diabetes and gum disease. Infections in the gums can raise blood sugar levels, complicating diabetes management. Conversely, diabetes can make gum disease more likely and severe. By keeping the gums healthy, individuals with diabetes may experience improved blood sugar control and a reduced risk of diabetes-related complications.

Reducing Respiratory Infections

When bacteria from gum infections are inhaled, they can affect lung health, leading to respiratory diseases such as pneumonia, bronchitis, and COPD. This risk is particularly significant for older adults, those with chronic respiratory conditions, and people with compromised immune systems. Regular dental hygiene can decrease the chances of oral bacteria traveling to the lungs, contributing to a healthier respiratory system.

Supporting Kidney Health

There is a link between chronic gum inflammation and kidney disease. Inflammatory responses triggered by gum disease can strain the kidneys and potentially worsen chronic kidney conditions. By reducing inflammation through proper dental care, people can lower the risk of overworking the kidneys, helping to preserve kidney function over time, according to the National Kidney Foundation.

Promoting Brain Health and Reducing Cognitive Decline

Research published by the National Library of Medicine shows a potential link between gum disease and cognitive disorders like Alzheimer’s. Inflammatory responses and bacteria from gum disease may reach the brain, leading to chronic inflammation that contributes to neurodegenerative diseases. Prioritizing oral health can reduce the risk of bacteria and inflammation affecting cognitive function, potentially playing a role in preserving memory and brain health with age.

Improving Pregnancy Outcomes

Pregnant women are at increased risk of gum disease due to hormonal changes, leading to a condition known as “pregnancy gingivitis.” Infected gums can trigger immune responses that may affect the fetus, increasing risks of preterm birth, low birth weight, and pre-eclampsia. Maintaining oral hygiene during pregnancy supports not only the mother’s health but also fetal development and birth outcomes.

Pregnant women are at increased risk of gum disease due to hormonal changes, leading to a condition known as “pregnancy gingivitis.” Infected gums can trigger immune responses that may affect the fetus, increasing the risks of preterm birth, low birth weight, and pre-eclampsia. Maintaining oral hygiene during pregnancy supports not only the mother’s health but also fetal development and birth outcomes1. A study published in Frontiers in Oral Health highlights that treating gingivitis during pregnancy can reduce the risk of preterm birth by approximately 50% and improve birth weights. Additionally, the American Dental Association emphasizes the importance of oral health care during pregnancy to prevent adverse outcomes.

Strengthening Immune System Resilience

When the mouth harbors large amounts of harmful bacteria, it places continuous demand on the immune system, triggering chronic low-grade inflammation. This can lead to immune system fatigue, reducing its ability to fight infections effectively and increasing vulnerability to autoimmune disorders. By keeping the mouth healthy and minimizing inflammation, you’re aiding the immune system to function at its best across the body. Research published in Frontiers in Oral Health highlights that microbial imbalance and sustained inflammation are involved in disease progression, and the adverse interaction triggered by a host immune response to microorganisms can lead to both oral and systemic diseases.

Balancing Gut Health and Reducing Digestive Issues

Your digestive system starts in your mouth, and poor oral health can lead to an imbalance in the body’s bacterial environment. Chronic gum disease and bacterial buildup in the mouth can impact gut health, leading to issues such as acid reflux, intestinal infections, and even inflammatory bowel disease (IBD). By reducing harmful bacteria through oral hygiene, you support a healthier, more balanced gut microbiome.

Alleviating Chronic Pain and Improving Mental Health

Persistent oral issues, such as gum disease or untreated tooth decay, can lead to chronic pain that significantly impacts mental health and overall quality of life. This discomfort often contributes to heightened stress, anxiety, and even depression. Research has shown that individuals suffering from chronic dental pain are more likely to experience mental health challenges. By addressing oral health problems, it is possible to alleviate pain, reduce stress, and enhance both emotional and psychological well-being.

Furthermore, the interconnectedness of oral health and mental health highlights the importance of a holistic approach to healthcare. Maintaining good oral hygiene practices and seeking timely dental care can prevent these issues and contribute to a better quality of life. Studies have demonstrated that individuals who prioritize their oral health often report improved mood, better sleep, and higher overall life satisfaction.

Lowering Cancer Risks

Certain oral infections and chronic gum disease have been linked to an increased risk of cancers, particularly oral and throat cancers. Tobacco and alcohol use further increase this risk, especially when combined with poor oral hygiene. Research from Harvard’s T.H. Chan School of Public Health found that gum disease was linked to an increased chance of suffering from stomach and esophageal cancer. Maintaining good dental health helps reduce these risks, supporting longevity and overall health.

Your dental health is a crucial factor in achieving optimal overall health. Far from being limited to your teeth and gums, oral hygiene affects the body in numerous ways, from cardiovascular and cognitive health to respiratory and immune system functioning. By understanding these connections and prioritizing dental care, you protect yourself from a range of health issues, both short-term and long-term. Regular brushing, flossing, and dental visits go beyond creating a radiant smile—they foster a healthier, stronger, and more resilient body.

• Exposure to Natural Light: Seasonal depression can be especially challenging during the final season for students. This disorder can reduce the ability to focus and or have the motivation to study during a crucial academic time. Research shows that light exposure can majorly benefit in mitigating symptoms of seasonal depression. Exposure to bright lights increases energy levels and improves the mood. Studying near the windows, taking breaks to go outside to walk or exercise or using light therapy and trying to light the indoor rooms are beneficial steps students could take to increase their productivity.

• Physical Activity: Physical activity has been shown to reduce symptoms of depression. Aerobic exercise particularly has a major effect on mood changes and can be as effective as antidepressant treatments. Thirty minutes of daily exercise such as yoga or light jogging can provide physical and mental stability and release endorphins, which are natural mood elevators.

• Sleep Schedule: Disrupted sleep schedule patterns can exacerbate seasonal depression and contribute negatively to academic performance. Individuals who suffer from seasonal depression experience altered melatonin production and sleep disturbances. A consistent sleep-wake cycle can help regulate mood and energy. 

• Balanced Diet: A balanced diet plays a significant role in many disorders, and seasonal depression is not an exception. Omega-3, carbohydrates and especially vitamin D are particularly beneficial for individuals suffering from seasonal depression. A balanced diet that consists of appropriate whole grains, lean proteins, fruits and vegetables, and fatty fish like salmon could have a positive effect on reducing depression symptoms and preparing for finals.

Stress-Management Methods: Students suffer a greater deal of stress during the finals season which increases the seasonal depression symptoms. Mindfulness practices such as meditation, deep breathing, or progressive muscle relaxation have been shown to reduce stress and depressive symptoms and help prepare for finals seasons. It is recommended to dedicate 10-15 minutes of daily yoga or meditation practices to increase mindfulness.

1. Supports Heart Health

Fish oil is one of the best supplements for heart health due to its high omega-3 content. Studies indicate that omega-3 fatty acids can help reduce triglyceride levels by up to 30%, a significant factor in heart disease. Additionally, fish oil may reduce blood pressure slightly in people with hypertension, which can lessen the risk of heart attacks. It’s also known to prevent arterial plaque formation, reducing the chance of blockages. Research published in the American Journal of Clinical Nutrition found that regular fish oil intake lowers the risk of cardiac arrhythmias, which can lead to sudden heart failure. Together, these benefits make fish oil a powerhouse for cardiovascular health.

2. Reduces Inflammation

Chronic inflammation is linked to many health issues, from arthritis to diabetes. Fish oil has strong anti-inflammatory properties, making it effective in reducing inflammation throughout the body. EPA and DHA found in fish oil interfere with inflammatory pathways, helping to decrease the production of pro-inflammatory chemicals like cytokines. A study in the Journal of Translational Medicine revealed that fish oil could reduce C-reactive protein (CRP), a common marker of inflammation. By taking fish oil regularly, people with inflammatory conditions like rheumatoid arthritis may experience less joint pain and stiffness. Overall, fish oil can help manage both acute and chronic inflammation, benefiting those with autoimmune and metabolic disorders.

3. Enhances Brain Function

The brain relies heavily on omega-3 fatty acids for both structural and functional purposes, especially DHA, which constitutes a significant portion of brain cell membranes. Studies show that regular fish oil supplementation can improve cognitive function, focus, and memory retention. MedicalNewsToday wrote that patients who took fish oil supplements had slower cognitive decline compared to those who didn’t. Fish oil also plays a role in neuroprotection, potentially delaying the onset of neurodegenerative diseases like Alzheimer’s. Furthermore, fish oil’s anti-inflammatory effects protect neurons from damage, which is vital for maintaining cognitive health as we age. For those looking to keep their minds sharp, fish oil can be a key supplement.

4. Improves Mood and Mental Health

Fish oil’s impact on mental health has gained considerable attention, with research supporting its role in reducing symptoms of depression and anxiety. Omega-3s influence serotonin and dopamine, two neurotransmitters that play significant roles in mood regulation. Harvard Health wrote that fish oil supplements were effective in reducing depressive symptoms, especially in individuals who had low dietary omega-3 intake. Fish oil’s anti-inflammatory properties may also help, as chronic inflammation is linked to mood disorders. Studies suggest that taking fish oil can stabilize mood swings in people with bipolar disorder and reduce anxiety in those with generalized anxiety disorder. Daily fish oil intake can, therefore, be a natural aid in promoting mental well-being.

5. Supports Eye Health and Vision

DHA is essential for the health of the retina, the part of the eye that receives light and sends visual signals to the brain. Fish oil has been shown to reduce the risk of age-related macular degeneration (AMD), which can lead to vision loss. A study published in ScienceDirect found that individuals with a higher intake of omega-3 fatty acids were significantly less likely to develop AMD. Fish oil also alleviates dry eye symptoms by improving tear production and maintaining eye moisture. Additionally, research indicates that fish oil can reduce the likelihood of diabetic retinopathy in individuals with diabetes. By supporting eye health, fish oil can help maintain clear vision as we age.

6. Promotes Joint Health and Flexibility

Fish oil is particularly beneficial for joint health, especially for individuals suffering from arthritis and other joint-related conditions. The anti-inflammatory effects of EPA and DHA help reduce joint pain and stiffness, providing relief to those with rheumatoid arthritis. Versus Arthritis reported that fish oil supplementation led to a significant reduction in the need for NSAIDs (nonsteroidal anti-inflammatory drugs) in arthritis patients. Fish oil’s omega-3s also enhance the production of lubricating molecules that keep joints moving smoothly. It can prevent or slow down cartilage breakdown, a critical factor in arthritis progression. For maintaining healthy, flexible joints, fish oil is an excellent addition to a daily wellness regimen.

7. Boosts Immune System Function

Omega-3s have been shown to support immune health by enhancing the function of immune cells. Fish oil’s DHA and EPA boost the activity of white blood cells, making the immune response more effective against pathogens. A study in the National Library of Medicine indicated that omega-3s can reduce the production of inflammatory cytokines, supporting a balanced immune response. Fish oil also reduces oxidative stress in cells, which can prevent immune cell damage. Some research suggests that regular fish oil intake may even help reduce the frequency and severity of colds and respiratory infections. Thus, fish oil provides a natural way to keep the immune system robust.

8. Aids in Weight Management

Fish oil may assist in weight management when combined with diet and exercise. Omega-3 fatty acids have been shown to increase metabolic rate, leading to greater calorie expenditure even at rest. Research published in Journal of the International Society of Sports Nutrition found that individuals taking fish oil experienced reduced fat accumulation, particularly around the abdomen. Fish oil also helps balance insulin levels, which can reduce cravings and prevent overeating. Additionally, it has been suggested that fish oil may improve muscle mass retention, which is crucial for maintaining metabolism during weight loss. By aiding fat reduction and enhancing metabolic health, fish oil can support healthy weight management.

9. Supports Skin Health

Fish oil is known for its skin-enhancing benefits, largely due to its anti-inflammatory and moisturizing effects. Omega-3 fatty acids help maintain skin hydration, reduce redness, and even improve symptoms of conditions like eczema and psoriasis. Arthritis Australia wrote that omega-3 supplementation led to significant improvements in psoriasis symptoms. Fish oil’s antioxidants also protect the skin from UV damage, which helps reduce premature aging. Furthermore, omega-3s aid in collagen production, keeping the skin firm and youthful. For a natural way to achieve radiant, healthy skin, fish oil is a valuable addition.

10. Promotes Healthy Pregnancy and Infant Development

For expecting mothers, fish oil is essential for the healthy development of their baby’s brain and eyes. DHA is a major structural component of the fetal brain and retina, and studies show that fish oil can enhance cognitive and visual outcomes in infants. Fish oil may also reduce the risk of preterm birth and support a healthier pregnancy. Moreover, omega-3s are linked to better birth weight and a reduced risk of postpartum depression. For both maternal and infant health, fish oil is a beneficial supplement during pregnancy.

Incorporating fish oil into your daily routine can provide a wide range of health benefits, making it a wise choice for anyone seeking a natural way to support long-term wellness. However, as with any supplement, it’s essential to consult with a healthcare professional to determine the right dosage and ensure it complements your unique health needs.

Enhanced Nutritional Value

Foods that are in season are typically harvested at their peak ripeness, which means they are packed with nutrients. Fruits and vegetables grown in their natural season contain higher levels of vitamins, minerals, and antioxidants. For example, summer tomatoes boast more lycopene, while winter squash is rich in beta-carotene. Eating seasonal produce maximizes your intake of essential nutrients, promoting better overall health. Studies have shown that locally grown produce is often more nutrient-dense than imported counterparts due to reduced storage time and transportation. Additionally, a meta-analysis of cohort studies found that a higher intake of fruits and vegetables is associated with a reduced risk of death from cardiovascular disease.

Better Flavor and Taste

There’s no denying that fresh, in-season produce tastes better. Seasonal fruits and vegetables are often more flavorful because they ripen naturally. Compare a summer peach to one shipped from another hemisphere in winter—there’s simply no contest. When you eat seasonally, you’re treating your taste buds to the best flavors nature has to offer, making healthy eating more enjoyable. Research indicates that produce harvested in season has a superior taste and texture, enhancing your dining experience. Plus, enjoying food at its peak freshness encourages healthier eating habits overall.

Supports Local Farmers

Buying seasonal produce often means purchasing from local farmers, which supports your local economy. When you buy directly from farmers’ markets or local grocery stores, you help sustain small farms and promote biodiversity. This direct support can lead to improved agricultural practices and encourages farmers to grow a wider variety of crops, which benefits both the environment and local communities. Studies have shown that local food systems contribute significantly to economic development, poverty reduction, and employment generation. Additionally, local agriculture often involves fewer artificial interventions, such as pesticides and synthetic fertilizers, which can be beneficial for the environment. By choosing seasonal and local produce, consumers play a crucial role in fostering a more sustainable and resilient food system.

Reduces Carbon Footprint

Eating seasonally can significantly lower your carbon footprint. When food is grown locally and in season, it requires less transportation and storage, resulting in lower greenhouse gas emissions. In contrast, foods that are out of season often travel long distances from different parts of the world, contributing to pollution and climate change. By choosing local, seasonal foods, you’re making a positive impact on the planet. Research indicates that food transportation accounts for nearly 20% of total food system emissions, making local consumption a more sustainable choice. Additionally, seasonal produce tends to be grown without artificial heat, further reducing its environmental impact.

Encourages Variety in Your Diet

When you commit to eating seasonally, you naturally diversify your diet. Each season brings a different array of fruits and vegetables, encouraging you to try new recipes and foods you might not otherwise choose. This variety not only makes meals more exciting but also ensures you receive a broad spectrum of nutrients, which is vital for optimal health. Research has shown that seasonal eating can enhance diet diversity, reduce the risk of chronic diseases, and improve overall well-being. By embracing seasonal foods, you’re more likely to consume a wider range of vitamins and minerals, contributing to a healthier lifestyle.

Promotes Mindful Eating

Eating seasonally encourages a more mindful approach to food. By focusing on what is currently available, you become more aware of your food choices and their impact on your health and the environment. This awareness can lead to healthier eating habits and a greater appreciation for the food on your plate, fostering a deeper connection to nature and sustainability. Research has shown that mindful eating, which includes being conscious of seasonal food, can enhance overall well-being and psychological resilience. Additionally, seasonal eating reduces the environmental impact of food production by minimizing transportation and storage needs, further supporting sustainability.

Better for Your Wallet

Seasonal produce is often more affordable than out-of-season options. When fruits and vegetables are in peak season, they are more abundant, which can drive down prices. Additionally, buying directly from local farmers or markets can often result in better deals than purchasing imported goods. This economic benefit is supported by research indicating that seasonal and local food systems can reduce costs associated with transportation and storage. Furthermore, a study published in the Journal of Agricultural and Food Chemistry found that produce picked at its peak ripeness not only maximizes nutrient content but also offers better value for consumers. By choosing seasonal produce, you not only enjoy fresher and tastier foods but also make budget-friendly decisions that support a sustainable food system.

Supports Soil Health and Biodiversity

Seasonal eating aligns with sustainable farming practices that support soil health and biodiversity. Farmers who grow crops in their natural seasons often employ techniques that protect and enrich the soil, such as cover cropping, reduced tillage, and crop rotation. These practices reduce the need for synthetic fertilizers and pesticides, as they naturally enhance soil fertility and manage pests. According to a study by the USDA‘s Natural Resources Conservation Service, healthy soil is teeming with billions of bacteria, fungi, and other microbes that form a symbiotic ecosystem essential for plant growth. This approach not only leads to healthier crops but also fosters a more diverse ecosystem, which is crucial for long-term agricultural sustainability. Research published in the journal Frontiers in Soil Science highlights the importance of soil health indicators, such as soil organic matter and microbial biomass, in maintaining ecosystem functions. By promoting biodiversity and reducing chemical inputs, seasonal eating contributes to environmental conservation and the resilience of farming systems.

Aligns with Natural Rhythms

Eating in harmony with the seasons helps align our bodies with natural rhythms. Many cultures have long recognized the importance of seasonal eating for health and wellness. For example, during colder months, hearty root vegetables and warming spices can nourish and comfort us. In contrast, lighter salads and fruits can help us stay cool and refreshed during the summer. By tuning into these rhythms, you can enhance your physical and mental well-being. Research supports this, showing that seasonal eating can improve nutrient intake and overall health. A study published in the journal Nutrition Reviews found that seasonal fruits and vegetables are often more nutrient-dense than those out of season, providing greater health benefits. Additionally, aligning our diet with the seasons can help regulate our circadian rhythms, which are crucial for maintaining a healthy sleep-wake cycle and metabolic balance.

Encourages Community Connection

Eating seasonally often involves engaging with your community. Visiting farmers’ markets, participating in community-supported agriculture (CSA), or attending local food events allows you to meet local growers and fellow food enthusiasts. This sense of community fosters relationships and encourages a shared commitment to sustainability and health, creating a supportive network that can enrich your life. Research has shown that community engagement in local food systems can enhance social well-being and strengthen community ties. A study published in the journal Foods highlights that local seasonal food consumption can lead to more sustainable consumption patterns and foster a sense of community. Additionally, engaging with local food systems can provide educational opportunities about sustainable practices and healthy eating, further promoting a culture of health and sustainability.

In conclusion, the benefits of eating seasonally extend far beyond personal health. By making seasonal choices, you contribute to a more sustainable food system, support local economies, and enjoy fresher, tastier foods. As we become more aware of the impact our food choices have on the planet, embracing seasonal eating is not just a trend—it’s a powerful step towards a healthier you and a healthier planet. Make the shift to seasonal eating today and enjoy all the incredible benefits it has to offer!

Animal crossing: New Horizons: A game where the player starts on a deserted island after purchasing a getaway package from one of the main characters, Tom Nook, where the player can freely live on this island and customize and expand it to your heart’s desire! This is a relaxing game where you can fish, grow your own flowers, craft furnishings or structures to customize your island, and even have cute animal villagers as residents that you can befriend. 

Tetris: A great distraction for easing anxiety, increasing your problem solving skills with this game that flows so easily. Moving different shaped tiles as they descend on the screen to form perfect lines, earn points and hone your focus to distract the anxious mind. 

Stardew valley: Similar to animal crossing, but more 2D! In this one the player has inherited their grandfather’s old farm. Enjoy this relaxing experience as you befriend the townspeople, expand your farm and learn the ways of living in the countryside. 

Unpacking: Enjoy this zen puzzle game where you reminisce about the familiar feeling of pulling your possessions out of boxes to fit them into a new home. Being able to freely place things wherever you would like throughout the space, whether it be a kitchen or a bedroom. Spanning from 21 years, dive into this engaging, relaxing game as you uncover the main character’s story through their unsorted cardboard boxes. 

A little to the left: Another cozy puzzle game to add to the list where you can sort, stack, and organize regular household items into aesthetically pleasing arrangements. Clean up the mess and enjoy the satisfaction of putting things where they belong. 

Minecraft: Like many of the other games listed, minecraft is a very versatile game that you can play however you want to, preferably in peaceful mode where you can build, explore, and adventure as much as you want without the consequence of evil monsters coming after you to take all your stuff. 

Melatonin: This rather relaxing rhythm game merges dreams and reality together. Before each chapter the main character goes to sleep and has corresponding dreams that relate to real life, from combating stress in dreams to dreaming about the future. Stages are accompanied by catchy music where players have to stay in tune with the beat of the song. 

Potion craft: This simulator game that allows you to kick your feet back and step into a medieval fantasy world. Operating a potion store and producing and selling potions of your own craft as you play as an alchemist in the game. You can go as far as making new recipes to attract customers and experiment as much as you want. 

Cozy grove: As the name suggests, this cozy game allows you to step into a haunted, ever-changing island. Playing as a spirit-scout, your job is to soothe local ghosts and help spirits in need. Filled with many memorable characters to befriend and understand, and spirits stories that you will unravel as you play the game. 

The Sims 4: In this game, you are their creator. Unleashing your creative freedom as we invite you to enjoy this relaxing, social-simulation game where you can create as many characters as you want and develop the lives they have, from letting your Sims bond and build connections, having a family, or letting them pursue their dream job.

Trans Fats or Hydrogenated Vegetable Oils 

This category includes corn, soy, and palm oils along with shortening. Commonly found in packaged foods, these products are to extend the shelf life of food products so they can stay viable for years at a time. Trans fats (here is an article about why you should avoid them) contribute to raising your bad cholesterol (LDL) and lowering your good cholesterol (HDL). These factors contribute to obesity, stroke, and heart disease.

 Potassium Bromate 

Also referred to as “enriched flour.” This preservative is commonly used to expand the volume of bread and flour. Enriched flour has been shown to cause cancer in animals and is shown to be an endocrine disruptor. It is mainly found in commercial loaves of bread, so check the label before you buy!

High Fructose Corn Syrup 

Also commonly known as corn sugar, fruit fructose, and glucose syrup. While this is a highly refined sweetener, it also acts as a preservative. High fructose corn syrup can be found in many food products. Unfortunately, it contributes to diabetes and obesity by increasing appetite.

Sodium Nitrate and Sodium Nitrite 

Do you ever wonder why the meat at the grocery store always looks so red and vibrant? Sodium Nitrate is who you can thank for that. Sodium Nitrates are found in many types of meat, including hot dogs and even some smoked fish. Sodium Nitrate is linked to damage to the blood vessels resulting in hardening and narrowing, which can contribute to heart disease.

BHA & BHT (Butylated hydroxyanisole (BHA) and butylated hydroxytoluene (BHT))

Used to keep foods from being rancid and extend shelf life, this preservative is found in cereals, candy, hot dogs, and jello. Unfortunately, these antioxidants added to foods are considered carcinogenic. They have been linked to cancer not only in humans but in animals as well. 

Artificial Food Coloring

Artificial food colors are not just those fun droppers full of color. They come in many forms, such as candy, cereals, and other processed foods. There are many names, but the main culprits are Red 40, Blue 1, Yellow 5, and Yellow 6. While there are quite a few concerns, the main problems have been linked to allergies and hyperactivity in children.

Artificial Sweeteners

If you love your daily Diet Coke, it might be time to reconsider. Artificial sweeteners such as aspartame, saccharin, and sucralose have been linked to headaches and migraines. Some other effects may include weight gain and insulin resistance.

Carrageenan 

Carrageenan is what gives your dairy-free alternatives the creamy texture you love and miss. However, when tested on animals, there has been a direct correlation to glucose intolerance when combined with a high-wilderdfat diet. It has also been shown to  impact your digestive health as well negatively.  

Artificial Flavors 

Artificial flavors are exactly what they sound like; chemicals made purely to mimic the flavors of other foods. But unfortunately, studies show that consistent exposure to artificial flavors has been toxic to bone marrow cells and slows cell division.

Yeast Extract

This is typically added to cheese and other salty snacks to enhance their flavors. Yeast extract is moderately high in sodium. With an elevated level of sodium, the chances of having elevated blood pressure and other sodium-related health issues are higher.

We typically think of athletes, movie stars, models, and some rock stars when we talk about “core strength.” But did you know that there are more muscles that make up our core than just those six muscles right above our belly button? There are actually four layers of abdominal muscles, posterior muscles of the back and two other muscle groups deep within the torso that make up our “core.”

All of these need to be strengthened to keep our trunk (torso) healthy, strong and injury-free. 

Most often we see the low back region as the most susceptible to injury. Mainly between the bottom of our ribcage down to the hips and pelvic region. This is because that area is not surrounded by hard matter, like bone needed for added protection. No matter our age it can be truly debilitating to experience lower back pain. Therefore, the best way to maintain a healthy back and core is to regularly train these surrounding muscles as a way to limit injuries, stay strong and enhance mobility throughout life!

So what exercises are best at targeting all of those muscles? Below we have provided a brief anatomy review of the core and listed our top 5 exercises to improve core strength and protect our lower backs from potential injury.

Anatomy Review for The Core:

Abdominals

• Rectus Abdominis (The 6-pack Muscle): This muscle is the most superficial (closest to the surface) in the abdominal muscle group as it lays on top of the other core muscles of the torso. Although this muscle can be targeted and works in conjunction with others in the movement of the trunk, it is considered least protective of the group when it comes to the overall strength of the core. Typically, this muscle is seen as more of an ‘aesthetic’ muscle trained more to look good versus actually building strength.

• External Abdominal Obliques: The next abdominal layer below the Rectus Abdominis. These muscles attach to the front and back of the ribcage, angle downward and insert to the top of the pelvis region on the iliac spine. They essentially wrap around the torso and assist with lateral movement (side bending).

• Internal Abdominal Obliques: Similar to the External Abdominal Obliques, this sheet of muscles also attach to the lower ribs, but are oriented perpendicular to the External Obliques. They make up the abdominal wall that wraps around the torso.

• Transversus Abdominis: This sheet of muscles are the deepest abdominal muscles and like the Internal Obliques, wrap around the trunk of te body. They attach to the lower ribs (7-12th) and onto the back, the pelvis, and the connective tissue of the thoracolumbar region. They assist with stabilization and rotation of the trunk.

Other Core Muscles 

• Erector Spinae and other Paraspinal Muscles: These consist of numerous muscles that run parallel to the backbone. They are both large and small muscle groups, and are attached to a sheath of tendon that connects the vertebrae of the lower spine and the pelvis

• Quadratus Lumborum: The deepest back muscle, the Quadratus Lumborum attaches the lowest ribs and lumbar vertebrae to the posterior iliac spine (the crest of the pelvis.) It helps with the opposite actions of the front abdominal muscles and assists with back bending movements.

• Iliopsoas Group: Another core group, serving as the deepest in the body, are the psoas major, psoas minor and the iliacus muscles. These muscles are stabilizers and lateral movers of the core, as well as lateral rotators of the hip joints. These muscles connect the upper body to the lower body by attaching the anterior lumbar vertebrae, run along the inner pelvis and insert into the lesser trochanter of the femur bones. 

5 Best Exercises to Strengthen these Muscles

Now that we’ve recapped all of the core muscles, let’s break down our favorite exercises to help strengthen our core low back. We love these exercises because they can be done anywhere and don’t require any equipment. Plus, if we want to make them even more challenging, we can always add weights to the mix:

• Regular and Side Planks (On Hands, Elbows and Forearms): We LOVE Planks! Traditional, Forearm and Side Planks are all incredible at helping at building strength in the trunk of the body. These are usually practiced in a static position, one where you hold the shape for as long as possible. That said, there is always the option to add push-up or hip-dips to increase the intensity or target additional muscles. Try holding a Traditional Plank for 30 seconds to see how it feels. If that’s too easy, go for 1 minute. Still too simple? Try for 1 minute in each of these types of Planks and build up from there… You’ll thank us later.

• Sustained Low Boat Pose – Another great strength building technique is the sustained Low Boat pose seen in many yoga practices. Here, we start on our backs. Then we lift the legs, the head and upper shoulders about 3-4 inches off the floor. Only the hips and torso should be touching. After we’ve got that, next we extend the arms past our ears and away from our feet. It may help if we think of the shape of a banana. By holding this shape as long as we can (similar to those planks), we start to activate all of the core abdominal muscles. Lastly, if we want a bigger challenge, there is always the option to flutter-kick the legs or tap our hands to our toes straight up in the middle. Again, try holding this for 30 seconds. If that is a piece of cake, then go for 3-5 reps of 1 minute each.

• Superman or Locust Pose: This exercise is one of our favorites. We think strengthening the back muscles are equally important as the front core and this exercise helps to target the Quadratus Lumborum and our Paraspinal muscle group. During this exercise we will be lying on our stomach. (You may want to use a thick mat or a towel to protect the front of the hips.) Next, reach the arms forward past the ears and lift them up. Do the same thing with the legs, as if you’re flying like Superman. For the yogis out there, this is a variation of Locust Pose. Remember to keep the breath steady while in this shape. Go for 8-10 rounds of lifting up on an inhale and releasing on an exhale. Do that 3-5 times. Lastly, to make this harder, try strapping on some wrist and ankle weights!

• Russian Twists: Here we address some of those deeper muscles, like the External and Internal Obliques, and the Transversus Abdominis, due to the rotating or twisting nature of this exercise. Begin sitting on a mat or towel with the knees bent. Our feet should be about 18 inches away from us resting on the floor. Next, lean back to make an approximate 45-degree angle at the hips. This engages the whole core because we are fighting against gravity. Now we extend our arms out with palms together and keep them straight. From there, we initiate a rotation from side to side while maintaining the 45-degree angle; as those we are drawing a semicircle left to right with our hands.. To increase the challenge we can alway add weight by holding a dumbbell or a medicine ball. If the desire to make this more challenging persists, then try lifting the feet off the floor and hovering them while twisting from side to side.  

• Seated Knee Tucks: We think traditional crunches are a bit overrated. They can put unnecessary strain on the low back and neck, and who wants that, right? Instead, Seated Knee Tucks take that strain off those areas, target all of the core abdominals and help to build strength in the entire trunk. (Not to mention this exercise can really boost that “6-pack” look, if that is something you want.) Start by sitting on a mat or a towel to cushion the seat with your legs straight. Next, place both hands on the ground behind you with elbows bent. Your hands should be flat and the fingers should point towards the feet. Now, lift your legs about 4 inches off the ground and lean back at the same time. Finally, bend your knees while pulling them to your chest and press through your hands so that your torso almost touches your knees in the middle. Repeat. We suggest 3-5 sets of 20 reps. If you want to make it more difficult, add ankle weights. Trust us, you’ll feel it.

Reading

If you enjoy reading your timeline on Twitter and being able to refresh to see tweets of the latest news and drama then maybe it’s time to swap tech for a good book. When was the last time you were excited to go and browse through the pages of a new read? Reading can also benefit your health, see why here. The best part? You can lose yourself in a good story anywhere in the same way you would a phone. 

Learn a New Recipe

Normally one would just Google a recipe for the evening but when was the last time you dusted off those cookbooks gifted to you by a friend, family member or that was just laying around? Brush up on your skills in the kitchen by grabbing a cookbook and learning a new dish or cooking technique during a technology-free evening. The best part? Cooking at home can be beneficial to you as well.

Reconnect with a Family Member

When was the last time you called your grandmother? Or take your sibling to have lunch and share the best part of your week? With a fast-paced lifestyle and busy work week, it can be easy to lose yourself and lose touch with family. Drive to see them, pick up lunch, and share your life with them. Don’t let your phone get in the way of quality time.

Go For a Walk

With Spring upon us, the Sun is out and ready to shine some much-needed Vitamin D on everyone in its rays. Instead of opening the blinds and just admiring from the sidelines, lace up your sneakers, put on your favorite workout gear and go for a walk. The fresh air and endorphins from moving your body will put you in a better mood than your phone ever could. (plug for walking article) 

Self Care Session 

When was the last time you did something nice for yourself? Put your phone on “Do Not Disturb” mode and find what makes you happy. Whether that entails a candlelit room and a bath bomb, a trip to the grocery store in silence, or a quiet meditation session. Find ways to make meditation easier here. 

Find a Free Workout Class 

If you’re feeling like you’re in a workout slump and want to shake things up in your exercise routine maybe it’s time to give a trial run to something out of the ordinary. Have you wanted to try a spin class, pilates, or a high-intensity workout class? Some establishments have a free introductory class that gives you the opportunity to find a new way to move your body.

Plan a Picnic 

What better way to take advantage of a beautiful day than to assemble some finger foods, a charcuterie board, and a bottle of something bubbly to watch some people at the park. This is a great way to spend some time outdoors and away from your phone. 

Journaling

Sometimes we need to reflect on our daily lives and get our feelings out of our mind. Journaling can be an extremely helpful tool to channel our feelings, express gratitude, and take a step back to evaluate ourselves. This would be a wonderful way to replace some screen time and you can even read up on the benefits of journaling here.

Plan a Pool Day 

Spring is here which means Summer is coming soon to bring in sunny, scorching weather for all Houstonians. Give your air conditioner some time off, break out the sunscreen and cool off at your closest pool. You can even organize for a few friends to come and join for some quality time with some of your favorite people.

Rock Climb Session 

If you’re looking for something to switch up your hobbies, perhaps a session at a rock climbing gym would be the perfect addition to the mix. The best thing about a rock climbing gym is that you get a controlled environment with professionals to learn something new. Also, you’ll be too focused on your next step and hand position to worry about your phone.

•  Plenty of Sleep: Not getting enough sleep makes people irritable, irrational, and clumsy too. Not only that, but your body won’t get the time it needs to recuperate from the previous day’s events. Your immune system can be compromised if you don’t let your body rest and you are more likely to gain weight, as well. Get plenty of sleep so your brain can learn and absorb as much information as possible, so exam week won’t be so stressful. Here is our article about the best foods to induce sleep in case you’re nervous!

• Eat Healthy: The sooner you start eating healthy, the better. Try to stay away from fast food joints, although these places tend to be a great hang out spot for college students. They aren’t providing you nutritional meals at all.  It’s better for you to eat a healthy meal at home before going out to socialize so you won’t be tempted by unhealthy options.
• Exercise Regularly: Even though you will have a busy schedule, walk around campus and explore whenever you get the chance. Most colleges have a student recreation center that students can use for free, so if you have an hour in between classes, give it a try. Bike places instead of driving, join an intramural sports team- be as active as you can, because you will not only feel better, but also perform better at your classes.

• Stay Organized: It’s much easier to concentrate when things are in their correct place. Being organized will enable you to know where your books and assignments are located. Keeping track of dates will help you to know when exams are going to be, when final projects are due, and which classes are on what days. Keeping organized is also preparation for your career, where you may have deadlines throughout the month that require careful planning.
• Read as Much as Possible: Being in college, you’re always going to have something to read whether you want to or not for your classes. However, we’re referring to reading books, magazines, or articles you actually enjoy, for fun. Reading keeps your  horizons opened and your mind fresh to thinking quickly. It is a great habit to instill into your life, for it will carry on as your blossom into adulthood.

• Listen to Your Body: It’s never too early to start taking care of yourself. Keeping mental notes of how your body feels, whether or not you’re feeling 100 percent, is always a good habit to get into. Being in tune with your body will keep you healthy long term.
• Say Yes! College is the perfect time for self discovery, so say yes to new experiences, meet new people, and push your comfort zone a little- so you can discover how great you can be!
• Stay Optimistic: Having an optimistic outlook on life is going to make you a much happier person. Not only will you physically feel better, but happiness is contagious- you are more likely to attract other optimistic individuals who will be supportive of you and your goals.
• Set Goals that are Achievable: Set goals that are within your reach so that you don’t get discouraged by monumental goals. It is healthiest to have attainable short term goals than have lofty long term goals. Dreaming big is great, but you have to make stepping stones in order to make them a reality!
• Socialize Whenever You Can:  Ask anyone- college is a great time to meet new friends and mingle with new cultures. Getting out and talking to different people is much healthier than it is to sit holed up in your dorm room. Hang with friends every now and then, it’s good for your mental health to interact with other humans!

Mooala Organic Vanilla Bean Plant Based Creamer

Do you feel a personal connection to that sugary, creamy, French Vanilla creamer? Swap it out for its much healthier counterpart. With just 1 gram of total sugar and the right amount of flavor, it’s perfect for your morning cup. 

Super Creamer Plant Based Coconut Mocha

If you’re looking for a nutty option to elevate your coffee, look no further! This option has absolutely no added sugar and comes in a delicious hazelnut flavor. If you’re looking to sneak in more protein to your diet, how does 1 gram per serving sound?

SOWN Organic Oat Coffee Creamer

Perfect for the person who enjoys their cup of coffee with no extra flavor and looks forward to a simple sip. This brand of creamer comes unsweetened with no added sugar.

Nutpods Toasted Marshmallow 

Missing those nice toasted s’more from a campfire night? This is the perfect creamer for you. With no added sugar along with being Weight Watchers, Keto, and Whole 30 friendly, this is the perfect creamer for any lifestyle change you’re following.

Califa Farms Oat Barista Blend

For all the Oat Milk lovers, look no further. Perfect for your simple cup of coffee whether it be hot or iced.

Coffee mate Vanilla

With an authentic vanilla flavor, and 3 grams of sugar per serving, Coffee mate is a great alternative to other vanilla-flavored creamers. Also made with simple and high-quality ingredients so you know it’s one of the best options.

Nutpods Keto Friendly Cookie Butter

Don’t let the name fool you, this creamer only has 2 grams of sugar and is perfect for those cookie butter coffee fanatics out there.

Elmhurst Caramel Macchiato Oat Creamer 

Caramel Macchiato lovers rejoice! You can have it all with this plant-based option with just 1 gram of added sugar per serving. This is perfect for getting that gourmet taste from the comfort of your home.

Mooala Organic Banana Nut 

If you’re looking for something different, this Banana Nut option is perfect! Swap out those banana nut pastries in the morning and combine it with your favorite coffee. A flavorful option at just 1 gram of sugar per serving.

As if it wasn’t hard enough to adjust to new teachers, difficult subjects, and daunting deadlines, the unwelcomed arrival of the pandemic introduced another stress inducing factor to lives of students – online classes.

Online classes not only have negative impacts on students that were already stressed with face to face classes, but even exemplary students that excelled in school feel the ill effects of online learning. Although there are many factors that induce stress in students, here are the most effective ways to reduce or eliminate stress:

GET ORGANIZED

Getting organized is one of the most important implementations one can make in their life in order to de-stress themselves. Cluttering has been proven to negatively affect the mind but having you make unhealthy food choices (leading to excessive weight gain), damaging personal relationships, and causing depression.

Oftentimes, when people leave their priorities for the last minute, they’re oftentimes struggling with performance and end up scrambling under pressure just to get the task done.

EXERCISE

Exercising is one of the most effective methods for reducing stress. Not only is it easy to do, it doesn’t require spending half an hour to an hour in the gym to achieve the required results. A simple 5 minutes of exercise can alleviate stress levels. Exercise reduces the stress hormones in your body like cortisol and adrenaline- and in turn, stimulates the production of a chemical in the brain that elevates your mood known as endorphins.

You can simply walk around your room or even jog in place to get your endorphins running; de-stressing yourself is literally only a few steps away.

TAKE DEEP BREATHS

Deep breathing is probably the easiest and most popular method of decreasing stress. Although it simply requires one to inhale- do it slowly, and really focus while doing so. While deep breathing, your heart rate and breathing slows, muscles relax, blood pressure and metabolism decrease, and your oxygen intake increases; thus resulting in a stress free mood.

LAUGH

Similar to deep breathing, laughing reduces stress through the utilization of a unique breathing technique. The frequent changes in breathing patterns when you laugh fluctuate your blood pressure and heart rate, which in turn relaxes your muscles and even burns calories. The sharp intake of oxygen also works to stimulate your organs and boosts immune and cardiac health.

LISTEN TO MUSIC

Studies prove that music has a direct effect on your mind and body, but not all types of music has the same effect. In order to alleviate stress, the best music is one with a slow tempo.

The tempo of the slow music works to affect the frequency of the brain waves, in order to set a frequency similar to the one that induces sleep. After listening to slow tempo music, your body will relax it’s tense muscles and enter a meditative state.

CHEW GUM

A very accessible and easy yet efficient way to tackle stress is by chewing gum. Chewing gum not only diverts some mental attention to your mouth by giving it something to do, it also activates your salivary glands and decreases cortisol levels in your body. It’s been so effective at reducing stress that the military even includes it in the rations for its troops.

TAKE SUPPLEMENTS

There are supplements for nearly every deficiency in the human body- just as there are supplements to arouse the mind and keep you alert, there are supplements that effectively reduce your stress. Unlike many other supplements, many of the ones that can be taken to reduce stress don’t have those concerning chemical names.

Fish Oils rich in Omega-3s are a very popular supplement that have been proven time and time again to have outstandingly positive effects on the brain and their ability to fight stress.

ESSENTIAL OILS AND SCENTED CANDLES

Fragrances enter the nose and directly hit the surface of the brain, therefore it is of no surprise that aromatics such as essential oils and scented candles play a role in battling stress. It is one of the most soothing methods and requires little to no effort- all you have to light the candle or sniff the oil and let the relaxation commence.

As for which essential oils to pick, particular scents like lavender, bergamot, lemon, and lemongrass are far more effective in reducing stress than other fragrances.

REDUCE CAFFEINE INTAKE

Instead of doing or taking something, this method of stress reduction requires you to stop doing something: consuming caffeine. Caffeine is a chemical found in our everyday cup of coffee and our favorite sodas but is known to raise the heart rate and cortisol levels.

Not only does this leave you feeling drained and fatigued after the effects of caffeine wear off,  but it stimulates biological factors in your body that increase stress.

EAT NATURAL STRESS FIGHTING FOODS

The best way to battle stress may come as a shock, but the easiest and tastiest way can be found in your fridge. Blueberries, pumpkin seeds, chocolate, and bananas are super-rich in vitamins and minerals that promote the production and stimulation of endorphins.

Additionally, studies have shown that when individuals receive an increased amount of zinc in their bodies, which is abundant in some seeds, their bodies feel relaxed and sense an overall feeling of comfort.

During this time especially, many high school graduates are unsure if they will be able to physically go to their university of choice this fall, which is why these tips are so much more important. The sooner you follow these 10 tips to wellness on campus, the sooner you will create healthy habits that you can carry with you long after graduation. 

Stay Nutritious in the Campus Dining Hall and the Kitchen

Oftentimes, college students are surrounded by a plethora of unhealthy options on campus; however, there is always one place you can find food your body will love just as much as you do, the dining hall! Even if you are stuck at home and eating in your kitchen, here are some helpful steps for self-control while you have all the food at your fingertips.

Know where to look for important nutrition information: Many universities provide a menu or list of the food they offer that day, so you will easily be able to plan out your meals and eat mindfully. 

Leave soon after eating: Although the dining hall is a place where you can congregate and meet with your friends, reduce the time you spend thereafter you finish eating to reduce temptation.  

Portion yourself: Although it is difficult for most, students must eat when they are hungry, and not when they are full. To discover what belongs on your plate every day, MyPlate provides healthy portions full of fruit, veggie, and grain options just for you!

Enjoy dessert (in moderation): This article isn’t going to cause you to avoid sweets, and you don’t have to! However, if you replace your everyday soda with water, or your cookies with strawberries occasionally, this will begin to train your body and mind and create healthy eating habits. Another option is to make or purchase healthier desserts yourself that will taste just as good.

Remember Mental Wellness and Health Matters Too

In high school, many school counselors are there to help you prepare for college; even if you have an outside therapist, it is not likely you will be able to continue with them now that you are going to college. Don’t worry! Many universities, as well as student groups, have plenty of support options for you. 

Before you arrive on campus, look for any mental health services your school provides so that when you need help, you’ll know exactly where to go. Remember, mental and psychological health is just as important as your physical health!

Outline Your Priorities Before You Arrive On Campus

Whether it’s the sports teams, social groups, or prestigious education, you most likely had a reason for choosing the university you did. However, although your social life can sometimes seem to be more important than your homework one night, that is not the case. To stay mentally and educationally stable, you must think about what you want to focus on before you move into your dorm. 

For example, you may research a group you may want to join or plan how you may want to spend your weekends, but prioritizing what you want out of your college experience before is very important so that you are not overwhelmed with different ways to spend your time once you arrive.

Find a Workout You Enjoy!

When many people hear the word “workout”, they often think of a gym filled with dumbbells and machines galore. However, whether you can go to the gym or not, it is important to find a workout that benefits and works for you! Walking around campus does provide some minor physical activity during your day, but you should also look into additional options you can incorporate into your routine when you are not walking from class to class based on what your body needs.

Make Time for Sleep at Night

It is no secret that many college students do not get the suggested 7-9 hours of sleep a night, whether it’s because of late-night studying at the library or the countless parties on campus you want to attend. However, if you really plan your day out before it begins, leaving plenty of time to sleep, the amount of all-nighters you pull is going to decrease as your physical health and happiness increase. 

Although Insomnia Cookies is a well-known student favorite for late nights, there are plenty of healthy foods and methods that will help improve your sleep overall; you can still enjoy the cookies on a less than nightly basis. More sleep contributes to better campus wellness!

Don’t Push Yourself Too Hard

College is known for its new opportunities for many students. However, this can be negative or positive, depending on how you look at it. Most of us know our limits and can feel when we are getting close. First-year college students are almost always overwhelmed with the higher amount of access they have and the peer pressure they face when entering college, causing them to make unhealthy, and sometimes even life-threatening decisions. 

Having a good time in college is always allowed; still, whether it be not sleeping enough because you decided to take too many classes at once or consuming too much of an illegal substance at a party, you must always consider yourself, your health, and your future before making any decisions that affect your campus wellness routine.  

Find Your Niche on Campus

As a student on campus, you don’t want to push yourself past your limits, but you also don’t want to only go through the motions throughout your years there. With a small amount of effort, you will be able to find something that you love to do that will also benefit your future. By finding something useful to keep you busy and happy during your free time, your mental health will not only be positively affected but by keeping yourself out of unwanted trouble, your physical health will thank you as well.

Build a Solid Support System 

Whether you’re on a large campus, a small campus, or at home, having a support system to rely on for educational or mental purposes is very valuable. This could consist of family, new friends, or even professors, but as soon as you make the effort to get involved on campus, you will be able to find a group of people you click with. The best thing you can do is have a close group of individuals who will value your well being and help you whenever you need it. 

Take Occasional Breaks From Technology

These days, it is almost impossible to avoid technology because it impacts nearly every aspect of our lives, especially as a student. You often study, take lecture notes, and communicate with some form of technology; however, the Harvard Graduate School of Education actually suggests picking up a pen and paper instead of your laptop for reasons such as better focus and higher grades. 

A detox from social media and other online platforms can also benefit your mental wellness and physical health by allowing more time for yourself and more sleep! 

Prioritize What You Keep in Your Dorm

In your dorm room or room at home, it can be difficult knowing what to keep and what to throw out. When preparing for your upcoming year at college, you must consider your health and happiness above anything else. Of course, your textbooks and school work will take up a large amount of space, but you should have essential items that will benefit both your physical and mental health as well. Healthy snacks for those 8 am classes and breaks between classes are an important campus wellness hack, just as much as you may need your favorite sketchbook to relieve your stress.

• Communicate with the Teacher: Whether you’re a senior in college or a parent of a 5th grader communicating with the teacher is the best way to help yourself and/or your child. Take time during the week to talk with the teacher about upcoming assignments, proper studying/teaching methods, and any questions or concerns that you may have regarding you or your child’s learning.

• Decide what type of learning works best: During online learning there are two types of learning that all students will prefer rather than the other. Synchronous learning happens in real time with the instructor and other students through zoom meetings, and video conferences. Asynchronous learning occurs on your schedule allowing you to have more control over you or your child’s learning. After knowing what learning style is best, learning then becomes much more effective.

• Create a learning environment: Online learning has taken away positive learning environments that many students need in order to learn. So creating an at home learning environment can help students engage in active learning and develop new skills. You don’t have to have redecorate to make this happen, but try making a specific area just for learning.

• Set and stick to a schedule:  Like any school or university a set schedule allows students to learn, study, socialize, exercise, and eat without the distractions of television and social media. Sticking to a schedule can help young students reduce their anxiety and help college students feel more accomplished and productive among their responsibilities.

• Reduce Distractions: One of the biggest differences between online and classroom learning is the number of distractions that are around. Whether they are internal or external distractions, students can easily lose focus and become frustrated when trying to learn new material. Before class is in session, put the phone on do not disturb, go to the best learning environment in the house, and have a snack to get the most out of your studies.

• Take appropriate breaks: One of the luxuries of online learning is being able to take breaks, however taking advantage of this luxury can hurt a student’s learning. Studies show that taking a break every 90 minutes can improve focus and concentration, but it doesn’t stop there. What you choose to do during the break can affect your learning, try engaging in physical activity for a few minutes to increase blood flow and gain more energy.

• Set learning goals: One of the main downfalls of online learning is not having the availability of a teacher, causing many students to rely on themselves more than ever. Because students have to depend on themselves more, setting learning goals is a crucial part of a students success as it offers students motivation and teaches them the value of learning.

• Don’t be afraid to ask for help: For many young students asking for help can be embarrassing, however they don’t realize that learning to ask for help is an important life skill. Encouraging students to ask questions when they need help teaches them to self advocate for themselves as well as it being a great social tool for building meaningful relationships.

• Utilize appropriate rewards: Once learning goals are set in the use of positive reinforcement can be a beneficial tactic in developing a positive student behavior. The use of small appropriate rewards can be used to teach students new skills and result in positive results. When using positive reinforcement be sure to be consistent, immediate, and fair in order to establish effective learning.

• Connect with friends: The best part about going to school is being with friends, unfortunately due to online learning and COVID-19 socializing has become more difficult. Regardless of how difficult it is to interact, students need social interaction to develop appropriate social skills. Utilizing technological resources like zoom, facetime, and skype is a great way to learn with friends.

Overeating and poor nutrition can have negative consequences on how you feel and how your body functions. College can be stressful enough as is, so there is no need to add more stress into your life by making poor nutrition choices. 

According to Harvard Medical School, your gut produces 95% of the neurotransmitter serotonin, which helps regulate your appetite, sleep, mood, and inhibit pain. Thus, what you eat can significantly impact how you feel, both physically and emotionally. 

Harvard further elaborates that studies have shown that those who eat a diet high in fruits, vegetables, unprocessed grains, seafood, and low amounts of lean meat and dairy (the Mediterranean diet) have a 25-35% lower risk of depression than those who consume a typical “Western” diet. Therefore, paying close attention to what you eat can significantly influence how you feel during your college experience.

However, a college meal plan does not mean you have to give up your healthy eating habits! Here are our top five tricks to eating healthy on a college meal plan:

Scan all your options first

Before you decide what food station you would like to try, make sure that you check out all the options first. This way, you can decide that you want chicken from the Mexican station and salad from the salad bar and skip the rest. If you do not scan all your options first, you may end up with pizza and pasta before you even realize that there is a Mexican and salad station, and this can lead to overeating.

Stock up on fruits and vegetables to save for later

Oftentimes, college dining halls will offer fruits and vegetables that you can easily take back to the dorm with you. Grabbing a banana, snack pack of carrots, or any other to-go fruit or vegetable is a great way to make sure that you are staying healthy between meals, too! This way, the next time you are spending a long night studying, you will have healthy snack options easily accessible. 

Skip the sugary drinks

College dining halls almost always have a soft drink station where you can get unlimited soda and juice. Although it may be tempting to get a soft drink with every meal since it is included, these drinks contain a ton of sugar and unhealthy ingredients. We all know that soda is not the best for you, but a recent study examined over 45,000 individuals and found that greater consumption of total, sugar-sweetened, and artificially sweetened soft drinks was associated with a greater risk of all causes of death. Thus, be sure to steer clear of the soft drink machine and stick to water or unsweetened tea and seltzer water.

Stock up on healthy, dorm-friendly meals

If you are on a meal plan, then you may not want to spend a lot of money outside of the money that you are already spending on campus food. However, if you have any extra spending money, invest it in your nutrition by stocking up on healthy, dorm-friendly meals. For example, microwavable oatmeal without added sugar is a great staple to keep around for those times when you need a quick and healthy meal without leaving your room. 

Limit your dessert

This tip may seem self-explanatory but it can often be difficult to resist the temptation to grab a dessert with every meal. Many dining halls have warm cookies and other treats that come with your meal so it can be very hard to say no. Instead of caving and eating dessert with every lunch and dinner, try limiting your dessert to once or twice a week. Sweets are okay in moderation and can be a fun treat to look forward to when it is something you only get every now and then.

• Know that it is ok to feel the way you feel: During these unprecedented times, it is normal to have feelings of sadness, anger, frustration, anxiety, or all of the above. Choose to share these feelings with others rather than tackle them alone. There is no doubt that your peers are experiencing similar feelings, and are willing to discuss how to best handle them.

• Seek out the positives: It is easy to focus on the negative aspects of the alterations that Covid- 19 has brought about. However, if you challenge yourself to seek out the positives in each situation, you can embrace the “new normal.” Rather than concentrating on what Covid- 19 has taken away from your college experience, think about the unique aspects of your experience that can be beneficial in the long run. 

• Keep a journal: Dedicate a journal to jotting down your thoughts at the end of each day. List any challenges the implications of Covid- 19 have created on a given day, and describe how you did or can overcome that barrier. Using journaling as an outlet has been proven to help keep your thoughts organized, relieve stress, allow you to self-reflect, and set and achieve goals.

• Reach out to a family member or friend: Covid- 19 has hindered the ability to see many loved ones, whether that be due to the risk of infecting others or the inability to travel. Reaching out to those we haven’t had the chance to see can allow us to share our thoughts with others, as well as acknowledge different perspectives. Choose to set up a video call to facilitate authentic conversations, rather than relying on texts and emails.

• Find creative ways to have fun: With most of your time dedicated to furthering your education via online classes, it is important to find alternative ways to have fun. Check out our article on the 10 Ways For College Students to Have Fun During Covid-19.

• Find a relaxation technique that works for you: To manage the stress associated with being a college student in the age of Covid- 19, find relaxation techniques that are effective for you. Some techniques include deep breathing, muscle relaxation, meditation, visualization, mindfulness and yoga. Implementing these techniques into your daily routine can slow your breathing and heart rate, lower your blood pressure, and bring your body and mind back into balance. Try out different apps and programs run by your university to guide you in these different techniques.

• Maintain a routine: Although a lack of obligations may tempt students to stay in bed all day, it is important that you choose to follow a routine. Waking up each morning and brushing your teeth, finding time to be active each afternoon, and keeping a relatively similar bedtime can allow you to create structure. This can reduce stress as well as improve sleep and overall health.

• Take time for yourself each day: Rather than letting your days feel consumed with school work and boredom, make time to do something you love. This can range from a skincare routine to cooking a meal, to a hobby. Setting aside this time will improve your motivation, health, and productivity, as well as inspire you to have a new outlook on life and build stronger relationships.

• Focus on building friendships: As Covid- 19 continues to restrict the ability to have large gatherings, a prominent characteristic of college campuses, students are forced to rely on other methods to build relationships. Use this time to bond with friends one on one or in small groups. You can do so by going out to meals, studying, or working out with others.

• Be mindful of exposure to news: As news regarding Covid- 19 continues to spread both nationally and on college campuses, students may feel a threat to their hope of returning to normalcy. It is important to stay informed, yet be aware of how the news is making you feel. Taking breaks from the news by turning off the television or setting aside your phone can be extremely beneficial to your mental health. This can help build resiliency for the stressful news in the future.

• Take a nature walk: Staying inside all day staring at your computer screen can take a toll on both physical and mental health. Make an effort to get outdoors, and find a nature path, whether that be local or a short drive away. Invite some friends, and take the time to appreciate nature.

• Visit a pumpkin patch or apple orchard: As the leaves begin to change colors and the weather shifts, fall activities are added to the list of outdoor socializing opportunities. Grab a group of friends, and find a local pumpkin patch or apple orchard. Come home with fresh goodies that will make the perfect snack or ingredient in a recipe. 

• Go to a drive-in movie theater: With a lack of nightlife on college campuses, a drive-in movie theater can be the perfect activity to have a fun night while following Covid-19 protocol. Gather a group of friends or a date and load your car with popcorn. If you can’t find one located near you, try to create your own theater at home, using a sheet and projector!

• Have a picnic: Rather than solely eating meals in the dining hall or your kitchen, find a spot where you and your friends can have a picnic. Search for a nearby park or walk over to your campus quad, and pack your favorite takeout food or a homemade meal. Have a weekend brunch to get in some sunlight, or enjoy a dinner under the sunset. 

• Pick up a new arts and crafts activity: Arts and crafts are not only a fun outlet for young children, but can be a great activity for a group of creative college students. Team up with friends and work on an art project that is meaningful to you. It can be painting a poster or piece of furniture for your college apartment or house, or customizing feel- good cards to send to your friends. Get creative and think outside of the box!

• Find an outdoor or rooftop restaurant: Look into the creative ways restaurants near you are increasing seating capacity by utilizing unique outdoor spaces. Get a group of friends together, and bond over good food and outdoor ambiance.

• Find a new local business: With online classes and the cancelation of in-person activities, students have more free time to explore their local communities, whether that be their college or home town. As small businesses continue to struggle, take a chance to support a new local business. Whether it’s a restaurant, cafe, or boutique, don’t be afraid to try something new. Who knows, it might end up being your new go-to!

• Go camping: With no in-person obligations during the week, the weekends can often blend in. If you have a weekend free of studying, disconnect from technology, and go camping with a group of friends. Look for a campsite near you, and enjoy cooking, roasting marshmallows, and tons of outdoor activities.

• Explore a new area near you: Being a college student during COVID-19 can leave you confined to your small college or home town. Make time to explore a nearby town, hiking trail, scenic area, or anywhere that seems enticing near you. Bring a group of friends (or dog) along and find your new favorite spot!

• Try out a new recipe: As fall flavors begin taking the shelves at grocery stores, search for unique ingredients to try in a new recipe. Dedicate some time to replicating your grandmother’s famous pumpkin pie, perfecting a homemade pumpkin spice latte or cooking a meal for your household.

According to the Harvard Medical School, choosing a healthy lifestyle is the first line of defense against viruses and other disruptions to the immune system. The immune system helps fight off infection, and you can boost your immune system by not smoking, drinking alcohol in moderation or not at all, eating a diet high in fruits and vegetables, exercising regularly, maintaining a healthy weight, getting adequate sleep, washing your hands often, and minimizing stress. 

Following all of these steps can be difficult in college but with these college Amazon essentials, sustaining a healthy lifestyle will be easy!

Personal Blender

One of the best ways to boost your immune system is by eating plenty of fruits and vegetables. Researchers at the Linus Pauling Institute at Oregon State University found that red grapes and blueberries contain a compound that may be beneficial in boosting immune function. However, it can often be difficult to store fresh fruits and vegetables, like red grapes and blueberries, in a college dorm.

Instead, try stocking up on frozen fruits and vegetables and making them into a smoothie! The Hamilton Beach Personal Blender is an affordable and compact blender, making it perfect for college students. Simply add in your favorite fruits and vegetables, blend it up, and take your smoothie anywhere from class to the library.

Yoga Mat and Resistance Bands

Exercising regularly is an important part of a healthy lifestyle. The Journal of Sport and Health Science published a study in 2019 that analyzed four connections between exercise and the immune system. Although the researchers discovered that high-intensity training can impose unnecessary stress on the body, acute exercise for 60 minutes or less can enhance immune defense activity and metabolic health.

Therefore, it is important to stick to a consistent exercise routine in college. While this may be difficult due to gym closings and limited space inside a dorm room, there are many exercises you can do with just a yoga mat! Try also incorporating resistance bands into your workouts to help build muscle from the comfort of your own dorm or apartment. 

Scale

Although your weight is not always indicative of your health and fitness level, it is important to make sure that you do not put on excessive pounds of fat while in college. In a 2016 study, researchers found that obesity is often linked with a decrease in immune system function. This means that obese individuals may be more susceptible to infections, so it is important to maintain a healthy weight to help protect your body from chronic diseases, viruses, and other negative health outcomes.

To help keep track of your health, try keeping a scale in your room or bathroom. This way, you can make sure that you are not gaining an unhealthy amount of weight when you transition from home-life to college-life. However, do not purchase a scale if you are prone to eating disorders or obsessing over your bodyweight.

Essential Oils Diffuser

Getting enough sleep and managing stress are both important components of a healthy lifestyle and a healthy immune system. Essential oils, such as lavender and eucalyptus, are widely believed to help reduce stress and promote better sleep. In a 2014 study, researchers investigated the effects of inhaling eucalyptus prior to surgery. The results indicated that measures of anxiety were significantly lower in individuals who inhaled eucalyptus versus those who did not.

Thus, it may be beneficial to try inhaling essential oils like eucalyptus throughout the day. If you purchase a diffuser, you can select which essential oil you would like to try, and you can breathe it in while you study, sleep, or do anything else in your room. This can help you manage your stress and get adequate sleep, which will, in turn, boost your immune system.

Reusable Hand Sanitizer Keychain Bottles

In college, students are often on-the-go and may not have access to soap and water at all times. However, it is still extremely important to wash your hands often. The Center for Disease Control and Prevention (CDC) recommends using hand sanitizer that contains at least 60 percent alcohol if soap and water are not available. 

It is a good idea to purchase hand sanitizer bottles that can be attached to your school backpack so that you are never without hand sanitizer! Fill up these reusable containers with your favorite hand sanitizer that has an alcohol content of at least 60 percent, and sanitize your hands often, especially before eating and after coughing or sneezing.

As individuals, we must take control of our reproductive health. Below are the top 10 birth control methods to help do just that: 

Internal Condom 

Also referred to as a female condom. This barrier method works when you insert the condom into the vagina. This makes it so that when the penis is inserted it does not make actual contact with the vagina. This method has a 78% protection rate, which puts it as the least effective of the methods we will discuss. However, some form of birth control is always better than none.

Male Condom

This is one of the most well-known methods and one of the very few men can use to take charge of their reproductive health. To use a condom you squeeze the tip of it together while you unroll the rest of it on an erect penis. It is best to pair a condom with another form of birth control (the pill, patch, IUD, etc) as condoms not only protect you against pregnancy but also against sexually transmitted diseases/infections (STDs/STIs). This method is 85% effective when used correctly. 

Birth control Sponge, Diaphragm, and Cervical Caps

These three methods are extremely similar in how they work and their effectiveness. You insert one into the vagina and cover the cervix. This keeps sperm out. They are each, at best, 86-88% effective if used correctly every time before intercourse. 

The Pill

The pill is the second most used contraception in the U.S. 12.6% of American women use the pill to keep from getting pregnant. The pill is the original manufactured form of birth control for women. You use it by taking one pill every day at the same time. You can choose to take a placebo pill for a week or skip on to the next active pill for no period (it is not necessary to have one). When used correctly this method is 91% effective against pregnancy. 

The Patch 

The birth control patch is better than the pill in that you only have to change it once a week rather than remember to take a pill once a day. To use this method simply place the patch on your stomach, arm, back, or butt. It works by releasing estrogen and progestin into your body which prevent ovulation. Like the pill it is 91% effective when used correctly.

Vaginal Ring

The birth control vaginal ring is a soft, flexible ring that goes into the vagina. Just as the previous two mentioned above, this method is 91% effective in preventing pregnancy. However, it differs in that you only have to replace it monthly which is pretty convenient and can be easier to remember for some. 

The Shot

The birth control shot is great in that you only need to get it once every three months. You (if you are able to) or your doctor will inject your butt with a shot that contains progestin. This method is 94% effective when you get it on time every time. 

IUD

An Intrauterine Device or a device placed inside of the uterus. For this method a doctor will insert a small t-shaped inside the uterus. IUDs have an extremely effective rate at 99%, and there are brands that can be effective for up to 12 years. 

Vasectomy 

Right now, besides condoms, a vasectomy is the only way men can be active in their reproductive health. A vasectomy is a simple procedure where a doctor cuts or blocks the small tubes that carry sperm. This is a permanent (although it can be reversed) birth control method and has a 99% effective rate. 

Tubal Ligation 

Here we have our number one method used for birth control in the United States. A tubal ligation is when a doctor cuts or blocks the Fallopian tubes. This way eggs cannot join with sperm to create a fetus. This is a permanent birth control method and has a 99% effective rate. However, like with all methods mentioned (with the exception of internal and male condoms) it does not protect against STDs or STIs. It is best to always pair your birth control with a condom.

• Communicate with friends and family: The lack of social interactions due to Covid- 19 have made this a crucial time to reach out to others. Physical distancing shouldn’t stop you from maintaining social relationships. Make an effort to schedule video calls and phone calls with those you may not have the opportunity to see. Get creative and schedule lunch dates, study groups, and group hangouts over Zoom.

• Maintain a daily routine: Following a daily routine can help reduce stress and improve sleep, eating, physical condition, and productivity. Create and partake in a morning routine, which can be as simple as changing out of your pajamas, brushing your teeth, and eating breakfast. Plan times for lunch, online social interactions and hobbies around your class schedule.

• Create a learning environment that’s right for you: Having a productive learning space is a key factor to your academic success. Be sure to designate an area to learning that is functional and personalized to you. Keep your area decluttered to maintain a stress- free environment.

• Make time to go outside and be active everyday: Online learning can leave you with no reason to leave the house. It is important that you make an effort to go outside and engage in physical activity at least once a day. Staying active will prevent weight gain, boost your immune system, reduce stress and anxiety, and improve sleep. You can safely engage in activities such as walking, running, biking, hiking, and virtual exercise classes. 

• Find a new hobby that brings you joy: Finding a purposeful activity that is centered around your interests can improve your mental health and wellbeing. This can reduce stress and depression, and improve mood. Actively think about your interests and how you can implement them into a hobby of choice. Make time for your hobby around your class schedule. Hobbies can be related to art, athletics, outdoor activities, music, learning a new skill, or anything personal to you.

• Prioritize your sleep: Although it may be tempting to stay up late talking to friends or scrolling through social media, sleep is a crucial component of being a successful online student. Maintaining a healthy sleep schedule benefits the immune system, heightens brain function, enhances mood, and improves overall mental health. Prioritize your sleep by scheduling a wake-up time, wind-down time and bedtime in your daily routine.

• Fuel your school day with healthy meals and snacks: Be conscious of what you are eating and how it is affecting your energy levels. Foods such as whole grains are high in Vitamin- B, which can reduce stress levels and increase concentration. In addition, incorporating healthy fats, which can be found in eggs, nuts, seeds, avocados and fish, can reduce fatigue and lead to higher brain functioning. Choose options such as oatmeal or eggs as a nutritious breakfast to fuel your school day.

• Make time to meditate: Taking a few minutes out of your day to meditate can be extremely beneficial. Research has found that meditation can have positive effects on students’ well being, social skills and academic skills. Use meditation as an outlet to destress from the anxiety and uncertainty that you are facing as a student in the age of Covid- 19. Be sure to download meditation apps, or check if your school has a virtual mindfulness program.

• Purchase a pair of blue light glasses: Sitting in front of a computer screen all day can result in eye strain, headaches, blurry vision and lead to retina damage. Inorder to maintain eye health and feel your best throughout the school day, purchase a pair of blue light glasses. These glasses limit your exposure to blue light, a high energy light generated by digital screens which our eyes are sensitive to. Blue light glasses can alleviate eye discomfort, improve sleep habits, and fight against age related Macular Degeneration, the top cause of blindness in the U.S..

• Maintain an open line of communication with your teachers and professors: Don’t let the lack of in person communication discourage you from reaching out to your teachers and professors. Be sure to introduce yourself on the first day of class, and reach out if you have any questions or concerns throughout the semester. This can be done by email, or setting up a time for a virtual meeting. Doing so can help recreate the normalcy of in person learning, and reduce the stress of learning from home.

The majority of Texas colleges have offered an online option for their students that allows the students to receive their education, but from a safe distance; while also offering an in-person component for classes that cannot be offered online such as labs. Others have opted to have full in-person classes up until Thanksgiving break, and then conduct the rest of the semester and final exams online. This allows for an extended winter break and accounts for the increase in illnesses during the colder season. 

If your college is opening for the semester with in-person class options, here are some tips that you can consider while you begin getting ready to go back to campus:

1. Take multiple face masks

As the saying goes, “it’s better to be over prepared than under prepared”. The schools that are preparing for in-person classes are also enforcing a strict mask policy, meaning that even while walking around campus, patrons must be wearing masks. Therefore, you want to account for the fact that you will need at least one mask per day, but then you also want to be prepared for anything that might come your way. So, you want to pack a good amount of masks in your suitcase; maybe about 8-10 reusable masks. 

2. Personal hygiene

Even if you are not returning to campus for the school year, personal hygiene is incredibly important. Wash your hands after touching surfaces that others would touch (i.e. desks, computers, doors/door handles, etc.). Along with washing your hands, it is important that you also thoroughly wash your body and clothes after being out on campus all day. Since most people will be living in dorm rooms, bringing dirty clothes that could potentially be contaminated, into your room, introduces your personal belongings to the germs from the outside.

3. Clean your room as often as possible

Since you will most likely be coming in and out of your dorm room on a daily basis, it is a good thing to keep your room clean. Not just by picking up your clothes off the floor, but also by wiping down all your surfaces with disinfectant as often as possible. The germs that you bring in from the outside can contaminate the carpets, surfaces, and bedding within your room. Keeping products such as disinfectant wipes/spray, cloth rags for cleaning, a small vacuum cleaner/Dustbuster, will all be helpful to minimize the risk of your room becoming contaminated with outside germs. For more information about what products to use or tips for cleaning your dorm, read here. 

4. Do your laundry as often as possible

Along with taking care of your personal hygiene, it is also important to do your laundry as often as possible. I know that it is difficult for some students because they have to pay to do their laundry at their residential buildings, however, there are many low-cost ways such as using a portable laundry machine that is easy to store and is even an eco-friendly way to do one’s laundry. 

5. If you have roommates, write up a “COVID-contract”

If you are returning to college, and dorming on campus, chances are, you’re going to end up with a roommate. Whether you know this person or not, it is a good idea to contact them either before move-in or right after you move-in and set down some ground rules. Mostly regarding guests that you or your roommate might bring into your shared dorm. It’s a good idea to get a feel for what kind of roommate you will be getting, if they are a stranger to you. Write down all of your rules and then each of you should sign the contract, if anything is to be broken, you will be allowed to take up this issue with the residential board or even the school board. Writing up a contract is a good idea because it also keeps you and your roommate in check when it comes to doing something the other person is not comfortable with. 

6. Take your own medical supplies

If you don’t want to pay your school’s clinic or even a small pharmacy for a general check up, then buy some supplies from your local pharmacy to keep in your dorm room for emergencies. Buying products such as a thermometer or basic sickness tablets are a good way to stock up in case you start to suspect that you are coming down with something.

7. Build an emergency kit

Having a kit that contains all the essentials and is readily available, is incredibly important. You should use a small pouch such as an old pencil case or make-up bag to store essential items such as an extra face mask, hand sanitizer, and a small bag of disinfectant wipes. You can store this kit in your backpack in case of emergencies.

8. Bring your own Tupperware

If your school does not offer options to take your meals to-go, from your dining halls, you should consider investing in some Tupperware boxes. You can go get your meals like normal, and then put them into your Tupperware boxes and go back and enjoy your meal in your room. This minimizes the amount of time that you spend surrounded by others, which in turn minimizes your exposure to the possibility of acquiring the virus.

9. Organize virtual hangouts with friends and family

Even though most students are excited to return to their dorms for this upcoming semester, one thing that they might not be able to do is hangout with their friends. This is due to strict guidelines being placed by colleges to help mitigate and slow the spread of the disease. So, instead of just not meeting up, plan fun virtual activities to do with your group of friends. 

10. Find other ways to workout

If the gym on your campus is shut down for the year, find other ways to keep yourself active and on track in terms of fitness. There are plenty of YouTube and Instagram workouts available for free that require little to no equipment. You could also go for a run around campus. Be creative and allow yourself to have fun while still working out! 

Indoor Soccer

The most popular sport in the world, soccer is also the perfect activity for college students to take up in their freetime. Indoor soccer is more fast-paced than its outdoor counterpart, and can be played at any time of the year. Soccer players also see a 15% increase in their cardio performance and lowered body fat.

Volleyball

Spike! Volleyball is offered in just about every rec center in the country and college is the perfect time to get into this amazing sport. Whether you play in a gym or an a sand court, volleyball builds muscular strength since you are in a squat practically the whole game. A game also expends as much aerobic activity as if you had run a mile! Plus, if you learn volleyball in college, you can jump in a pick-up game for every beach vacation for the rest of your life!

Ultimate Frisbee

Nothing is more quintessentially college than tossing the frisbee around the quad on a sunny afternoon. But if you want to take your disc tossing from lackadaisical to cut-throat competitive then you should join an ultimate frisbee intramural team. Be prepared to jump, sprint, and dive as you try to score a TD. This rec sport is easy to pick up but difficult to master. Practice often and see huge gains in your endurance, agility, and dexterity.

Racquetball

Racquetball isn’t just for professors. It is a fun and fast paced game played on campuses across the country. Take on your roommate or challenge a rando at the courts, and get a full body workout in along the way. Racquetball utilizes nearly every muscle group and is a great calorie burner. You run about 2 miles in an hour of play, burning between 600 to 800 calories. Just be careful where you swing your racquet.

Basketball

One of the most popular games in the entire world, basketball is a great pick-up sport for intramural college athletes. Most college gyms divide the courts between rookie and advanced players, so you can always be going against people your skill level. Just about every college in the world also has rec basketball league. If you join, expect to be able to burn between 600 and 900 calories every time you step out on the court. Also expect to get stronger and more disciplined. So put on your Jordans and go ball!

Crew

It’s 5:30 A.M. and the sun has yet to rise. You slip on a sweatshirt in your school’s colors and make your way down to the docks. You meet your teammates in the boatyard and carry your slender vessel to the water. As the sun rises, the only sounds are chirping birds and rhythmic splash of your oars as you glide through the calm water. After an exhilarating full-body workout, you still have an hour to grab coffee and breakfast before 8 AM classes start. If your school has a rowing team, join it!

Taekwondo

So there’s a way to learn how to defend yourself, increase your athleticism, make friends, compete against rival schools, and you can do it all for cheap in your school’s rec center??? There are plenty of health benefits to learning martial arts. They increase your self-confidence and improve your cardiovascular health. Taekwondo is the right martial art to learn for most. It focuses on throws, kicks, and blocks. Martial arts classes are expensive later in life, so take advantage of steep discounts during your college years.

Rock Climbing

Want to go climbing without the risk of ending up like James Franco in 127 Hours? Chances are your university rec center has the solution. Indoor rock climbing gyms are at schools across the country. Take advantage of it! Rock climbing builds upper body strength (especially forearm!), strengthens the core, and lowers body mass. Plus, it will increase your concentration and decision making. Those skills will come in handy in the classroom.

Ballroom Dancing

Stop watching the stars dance and start moving yourself. Dancing makes you nimble on your feet and burns crazy calories. Learn how to ballroom dance, waltz, salsa, or tango at your rec. Most schools offer lessons for cheap. It’s a great opportunity to meet new people and find potential dates. Also, you will be the star of any wedding or gala for years to come.

Spin Class

Pedal like a maniac to the backdrop of blaring music and a barking instructor! Soul Cycle classes run up to $30 bucks a session, but your rec center probably offers them for free. If you haven’t tried out this fun and challenging cardio experience, give it a try during  college. It is a low-impact workout, but can burn up to 1,000 calories.

• Avoid coffee, sugary drinks, and energy drinks.  They lead to an energy and attention crash later on.

• Take Responsibility:  Always remember that success is dependent on you and the amount of time you choose to devote to it.

• Discover when you are productive: observe yourself for a few days and note what time of day you are most productive, focused, and energetic.  Knowing whether it is morning, afternoon, or evening can greatly aid your studying.

• Discover where you are productive: it’s important that you’re honest with yourself- although you might enjoy working in a bustling coffee shop, if you are most efficient alone in a home office, that’s the place to be for the study time.

• Prioritize:  Know what is important to study and what is less important.  It’s about learning efficiently.

• Flash Cards:  a tried and true method.  Writing things several times is a great way to memorize, and flash cards are a great way to quiz yourself or have someone quiz you.

• Take frequent, short study breaks:  The brain can only hold attention for so long- so take a 5-minute break every 45 minutes.

• Do some physical activity during your break:  Doing some push-ups, crunches, or jumping jacks during a short break will invigorate your mind, wake you up, get your blood flowing, and ultimately help you focus.

• Sleep:  Adequate sleep is paramount to productivity.  Aim for 7-8 hours a night.

• Study Outside: Curb boredom and enjoy the fresh air- you’re less likely to procrastinate that way!

• Ask for Help:  If you keep re-reading a problem and cannot understand it, try something new.  Go get it explained to you by a professor, a tutor, or a classmate.

• What? Where? When? How?: all this should be planned out before you study.  Decide what you’re going to study, where you’re going to do it, at what time, and the method you choose.

Mean Greens – University of North Texas

Located at the University of North Texas, Mean Greens is the first ever 100% vegan dining hall in the United States. The food options range from custom-made paninis to cashew alfredo pasta, and are packed with vibrant colors and flavor. Mean Greens is one of the few university dining halls to receive an “A” rating from PETA. A vegan diet promotes weight loss and reduces risk of cardiovascular disease.

Tercero- University of California Davis

Located at UC Davis, this dining hall features eight different culinary platforms, broadening students’ palate for cultural dishes. The broad spectrum of flavors offered at this dining hall can satisfy any student’s craving, while also accommodating special dietary requirements. This dining hall offers allergy-free, halal, gluten-free and microbial friendly options such as baked ziti and halal chicken curry.

The District on Green- Ohio University

This food court is located in Ohio University and is famous for offering a variety of nutritious food options. The menu includes reduced-fat rotisserie for meat lovers, four different kinds of hummus for a Mediterranean snack, and real fruit smoothies to satisfy sweet cravings. The diverse options prove that eating healthy can be delicious.

Bon Appetit- St. Olaf College

St. Olaf College of Minnesota gives student a restaurant style experience at this organic and antibiotic free dining hall. All of the produce is locally grown at a student-run farm. Dairy and meat products are also hormone free, sourced from local farms. The farm-to-table mentality not only benefits student health, it also teaches them agricultural skills and supports local businesses.

Rice University

There’s a reason Princeton Review ranked Rice University as #1 on its “Happiest Students” list. The undergraduate, graduate, and public dining options at Rice University have something for everyone. The menus are all so diverse that it was impossible to decide which dining hall was best. The recipes are created by amazing culinary chefs, and include appealing options such as nine-grain tempeh stir fry, lamb gyros with pita bread, and stuffed flounder with spinach.

Bon Apetit- Whitman College

This private liberal arts college is located in Walla Walla, WA, and has a cafe team that prepares every meal from scratch. Every single ingredient is preservative free and made with locally grown produce. The meal options include fun and creative recipes like turmeric-spiced cauliflower couscous and grilled watermelon with cayenne. Whitman College also offers online recipes for their different meal options, providing students with the tools to make these healthy meals at home.

West End Market- Virginia Tech University

Virginia Tech is committed to keeping students healthy with the “You’re Eating Smarter” program, which eliminates trans-fat from its menu to help promote a healthier eating environment for students. West End Market follows the Y.E.S program while also offering top-notch specialty food such as lobster and steak everyday. Their menu also changes on a daily basis, always giving students something new to be excited about.

Moulton Union- Bowdoin College

Bowdoin College, located in Brunswick, Maine, took the #1 spot on Princeton Review’s best college foods list. Moulton Union is relatively small compared to the other dining halls on this list, but the food quality definitely makes up for it. The food offered is wholesome and nutritious, which menu options ranging from vegan zucchini and rosemary soup to java braised beef with a cinnamon and orange glaze.

The Marketplace- Occidental College

Located in Occidental College, this dining hall is committed to the school’s “Real Food Challenge,” which aims to attain most of its food from local and sustainable farms. Everything on the menu is made from scratch, with mostly organic and hormone free ingredients. Students have several delicious made-to-order options such as omelettes, grilled burgers, and stir fry.

The Commons- Kennesaw State University

Kennesaw State University takes the sustainability crown with their 1,200 square foot garden, single stream recycling, and sizeable composting. The university also has its own gristmill, allowing for freshly ground oatmeal and grits. In 2010, KSU incorporated a free-range poultry farm, providing the dining halls with over 200 eggs daily. Another outstanding feature KSU introduced to its farm is a 42-apiary bee colony, which provides organic honey for students.

Health Fitness Revolution compiled the top 10 ways to avoid the Freshman 15 from creeping up on you:

• Don’t Skip Breakfast – Students who eat breakfast usually tend to eat less throughout the day than those who skip breakfast. Some students opt to skip breakfast due to time management concerns while others may actively attempt to avoid gaining weight. The truth is the best way to keep weight off is by not skipping meals. The actual studies are mixed as to whether weight gain occurs as a result of skipping breakfast. Some say there is “merely an association” between obesity and skipping breakfast, others state those who consume breakfast have a more nutritionally balanced diet, while another study further muddied the waters by debunking several eating habit myths. Whether it’s after a good night’s rest or an all-nighter filled with studying or partying, eating a healthy breakfast will awaken your metabolism and provide the energy your brain and muscles need to tackle your busy day.
• Stock Healthy Snacks – Stock up on snacks like trail mix, granola bars, and fresh foods and vegetables to avoid binge eating on unhealthy alternatives like chips and dip, and even keep you fuller longer. Stocking up on healthier snacks will keep you away from fast food and vending machines while also saving you money.
• Limit Alcohol Consumption – Starting college usually means more freedom, which leads to more partying, which naturally leads to more alcohol consumption. While Health Fitness Revolution does not advocate underage drinking, we do understand youth culture and acknowledge its existence. It is important to note that regardless of age, everything is better in moderation. Drinking too much means you’re consuming many empty calories, meaning you are increasing your calorie count but gaining no nutritional value. Alcohol can also lower your blood sugar and trigger hunger, which can lead to increased eating habits.
• Find Workout Buddies – Between classes, studying and trying to have a social life can be really difficult to squeeze in an effective workout. Finding a workout buddy is a great way to stay motivated while having fun together. Even if you decide not to workout together, simply going to the gym together is a great way to keep each other accountable for not missing gym days.
• Cycle to class – The shuttle bus is the fastest way to campus, but not the most proactive activity. Walking is an okay option, but only if you’re not pressed for time. So what then could be the happy medium? Burn extra calories by cycling to class instead of walking or taking the bus. Cycling will get your heart moderately pumping, giving you a mild cardio exercise while efficiently providing you a fun way to soar through campus. Simply imagining the wind flying through your hair should be enough to get you urging to guy a bike.
• Join intramural sports – You don’t have to be a college athlete to play a sport. In fact, intramural sports were created just to promote socialization and athleticism, as well as boost competitiveness. Joining an intramural league will give you the opportunity to compete against others and be part of a team. Many schools have a wide variety of sports to get involved in (Such as Baseball, Football, Softball, Soccer, etc.) and some may also provide some great outdoor programs which plan weekend trips to do things like hiking, kayaking, rock climbing and more.
• Drinking water throughout the day – Staying hydrated is essential for maintaining weight. Consuming water will keep you energized throughout your day and even the slightest bit of dehydration can slow down your metabolism and may even cause headaches and fatigue to set in. Constantly drinking water can also stave off hunger and even help limit food intake. For those who are trying to manage or lose weight, many people like to consume water before a meal to trick their stomach into thinking it’s full before eating a meal. This way you consume less than you normally would, and as high in calories campus cafeterias can be, that may be a smart option to consider. As you travel around campus, be sure to carry a reusable water bottle with you or keep bottles of water stored in your dorm or car to stay hydrated throughout your entire day.
• Manage your stress – College is stressful, especially for freshmen who are constantly trying to adapt to their new routine and surroundings. It thus becomes imperative that you manage your time so you don’t become overwhelmed and stressed, which ultimately leads to extremely negative effects on your health, both mentally and physically. A good way to do this is to have a weekly and/or monthly calendar. Weekly calendars allow you to see upcoming deadlines for the week while monthly calendars encompass a greater view of your current and upcoming month. Keep stock of sticky notes and highlighters to help organize your notes, and make sure you create various to-do lists to keep you on top of everything. It may seem stressful to maintain this level of organization, but you will reap the benefits when you see how easy it is to squeeze in time for socializing as you take a break from studying for that mid-term!
• Know your options at the dining hall – While this will vary depending on your school, most colleges and universities have plenty of options for students to choose from when it comes to dining. Make time to walk through the cafeteria and weigh all your options before making any decisions, especially if you’re concerned for your health. Explore them all so you can see what has the healthier choices and you’ll know which dining stations to avoid. Look out for fresh vegetables and whole-grain foods and don’t be afraid to ask questions about your food. Odds are, if your chef doesn’t know where the food comes from or has been pre-prepared at an off-site location, it may not be the healthiest option. Naturally, avoid fast food places (though if you do choose fast food, make sure their nutrition labels are available so you can compare meals), and make sure to keep your plate nice and colorful, balanced with grains, protein, dairy, fruits and vegetables.
• Utilize the school recreational center – The recreational center on campus is usually free to students (though technically paid for in your school activity fee). Take advantage of the center so you can work out without having to purchase a gym membership at another gym. For first year students living on campus is sometimes required so the rec is only a walk away and for commuting students, well, you’re going to class anyways; may as well hit the gym while you’re there, right? Also consider checking out the fitness class schedule at the gym. Whether cardio and plyometrics are more your thing or taking part in the relaxing techniques of yoga, you’re bound to find something that suits you.

Parents, forget the comfort food! It’s time to send your college students care packages of fruit, veggies and exercise gear instead.