If you are a college student or about to become a college student, we at Health Butler want to help you prepare for this active and critical time in your life. College years are unique ones in that you have the opportunity to study, think, dream, plan your future, prepare for a career, and make lifelong friends. But these can also be very challenging years because of workload, exams, financial problems, lack of sleep, and relationship issues. Stress and lack of sleep combined with other behavioral issues can erode your health and sense of self. Because you are forming lifelong patterns and habits, take time now to become educated on key health issues. Take charge of your preventive health today.

Sleep:
College students often get inadequate sleep and this trend is worsening. Sleep problems are associated with obesity, high blood pressure, diabetes, stroke, heart attack, motor vehicle accidents, work-related accidents, and more. For most people, 7-8 hours of sleep per night on average is optimal; the average college student gets only 6-7 hours. Improve your sleep habits by following simple guidelines including limited caffeine intake and calming bedtime routine. Seek professional help for sleep disorders like insomnia, narcolepsy, and sleep apnea. [Sleep]

Nutrition:
Whether it's tasteless dorm food or lack of healthy groceries, getting good nutrition in college can be a challenge. A healthy diet is critical to providing the nutrients to sustain body and mind and keep up with crazy schedules. Poor nutrition also saps energy which then impacts physical exercise, concentration, and overall well-being. Stick to the basics with plenty of fruits, vegetables, whole grains, and lean protein. Avoiding sweets and caffeine may help stabilize blood sugar, mood, and energy levels. [Diet]

Exercise:
Finding time for exercise can be difficult, but it is essential to mental and physical well-being. Approximately 30 minutes per day of aerobic exercise on most days of the week is optimal, especially when combined with some resistance and flexibility training. [Exercise]

Tobacco:

"Cigarette smoking is the leading preventable cause of death in the United States." www.cdc.gov/tobacco/basic_information/FastFacts.htm

If you don't smoke, don't start. If you do smoke, quit. [Smoking]

Alcohol and Substance Abuse:
Alcohol and substance abuse are very serious threats to your physical and mental health. Alcohol and drugs not only hurt your body, but affect your behavior, mood, and concentration, thereby increasing the risk to all those around you. If you do consume alcohol, be familiar with and adhere to the laws for your state. Alcohol is toxic to your liver, heart, brain, unborn child, and more. Recreational drugs are not controlled, regulated, or measured by anyone. You don't even know what you are getting. And NEVER indulge in these substances when you are the driver. [Alcohol]

STDs:
Sexually transmitted diseases can threaten relationships, fertility, and long-term health. Women should have annual gynecological evaluation including HPV, HIV, and chlamydia testing and men should seek help for all symptoms. HIV testing is often done routinely for college men and women. HPV immunization is now available for women and may ultimately be made available for men. This immunization prevents infection with the majority of viruses known to cause cervical cancer. Use protection and practice safe sex. There is a wealth of information available on all sexual health topics for men and women. Don't be afraid to seek help.

Other infections:
Colds, flus, and stomach problems can wreak havoc on the body, mind, and schedule. Practice good personal hygiene with frequent handwashing. Don't share food or personal items and avoid close contact with people who are obviously sick. Discard spoiled food items. Handle food hygienically. If you do catch something, stay hydrated and seek help at your student health center.

Depression, anxiety, stress:
These are so common in college students that it is probably rare to find a student who has not experienced these symptoms. These feelings may come about as a result of a particular event, or without any apparent cause. Great help and comfort are available from professionals. Sometimes talking about things can help, and sometimes medications can be prescribed. Lifestyle changes may be necessary. In any event, help is abundant and available. Seek professional guidance at your student health center and let trusted friends and/or family know when you are upset. [Mental health]

College students often feel immortal, but unfortunately they are not. Don't neglect your health. Review Health Butler topics to make sure you are covering all the basics. Developing a trusting relationship with a primary care physician can help ensure this.