10.
Eat colorfully.
In other words, eat a wide variety of foods everyday. Choosing
foods from many sources helps to ensure a broad spectrum of essential
nutrients. Good examples are soups, salads, or hot dishes
with many ingredients. Eat your favorite things but spice
up your weekly fare with something new or different. Avoid “fast”
foods that are high fat, sugary, fried, or covered in dipping
sauces.
9.
Learn to say “no” as a way of managing your stress
level.
Although you can’t control everything stressful (course
assignments, relationship challenges, work, etc.), you can be
selective about what you spend your time on. Keep your commitments
realistic. Be honest about what you can and cannot accomplish.
8.
Make sleep a priority if you’re feeling overtired or burned
out.
It may mean giving up some t.v., socializing, or other activity,
but you will usually come out ahead in the long run by having
more energy and better concentration abilities. Avoid pulling
“all nighters”-sleep deprivation harms performance
and immune system.
7.
If you drink alcohol, do it in moderation.
Consuming no more than one drink per hour (a drink=4 oz. of wine=12
oz. beer=1 oz. hard liquor) is usually a safe level. Most
U of A students drink fewer than 4 drinks when they “party”. If
you choose to drink, alternate alcoholic beverages with juice
or soda. Eat before you drink.
6.
Exercise several times a week for the fun of it.
Consider taking a class at the Student Recreation Center. Meet
a friend for an outdoor walk or hike. In addition to improving
your physical health, exercise can help you relax, improve your
mood, and help you sleep better. Exercise helps relieve stress
and fight depression.
5.
Enhance your safety, protect your body.
There are many ways to protect yourself in daily living to prevent
an injury, disability, and death. Drive the speed limit. Always
buckle your seatbelt. Wear a helmet when riding a bike, motorcycle,
or scooter. Wear protective guards and helmet when rollerblading. Use
eye protection during racquetball, squash, or handball. If
sexually active: use condoms, contraception (if needed) and get
consent.
4.
Nourish your spiritual health.
Everyone has different ways of doing this. Take time each
week to relax, pray, study, meditate, worship, enjoy nature and
the outdoors, visit museums, attend cultural, musical and artistic
events, talk with a friend, or do whatever renews your spiritual
dimension.
3.
Wash your hands, often.
Mothers are right about this health tip! Sounds elementary
and unexciting , but, it’s amazing how many people
forget this simple procedure. The most probable illness you
are likely to encounter this semester is an upper respiratory
infection which may last for several weeks. You can reduce
your chances of catching a cold or influenza by washing your hands
before you eat, after using the restroom, and after shaking hands
with someone. Try to keep your hands away from your face
(mouth, nose and eyes).
2.
Exercise your mind.
Engage in creative or intellectual pursuits that you enjoy outside
of your classes or major area of study. Read a book, visit
a museum or gallery on campus, listen to educational tapes,
attend a lecture on a subject of interest, do a crossword puzzle. Take
a special interest class. The possibilities are endless.
1.
Laugh everyday.
Laughter is a proven health “booster” that provides
an internal workout, decreases stress-related hormones and strengthens
the immune system. It feels good! Find some belly laughs
for yourself by reading the comics or funny books, watching a
comedy show, movie, or video. Keep a cartoon or joke book
around. Search for the humor in life’s daily events. You
may be pleasantly surprised how good it feels!
Written
by Lee Ann Hamilton, M.A., Health Educator
