For many people, college represents a newfound independence and a first step away from living at home. Whether a traditional student or returning to school later in adulthood, there are healthy habits that can keep your body and mind ready for rigorous learning. Dr. Edna Becht at the Indianola Family Medicine clinic shares valuable insights on staying healthy while in college.
Establish with a primary care provider near your college.
Moving away from home means it’s important to have local medical support in case of illness or injury, even if you are healthy overall. Before heading to college, you should:
- Use your insurance card to find providers in your network.
- Check if your campus has a student health center.
- If transitioning from pediatric care, establish a relationship with a Family Medicine or Internal Medicine provider.
- Keep a copy of your immunization records and know the location of the nearest urgent care center.
For students taking prescription medications, be sure to establish with a provider locally who will prescribe for you and know what pharmacy you will use to pick them up.
“Even if you’re healthy and don’t take medications, it’s vital to know where to go for care,” explains Dr. Becht. “Preparation can save you time and stress during unexpected situations.”
Before moving, schedule a check-up to ensure you’re up to date on vaccinations and preventative screenings your college recommends before moving into the dorms, including HPV and meningitis vaccines. If you know you need accommodations in the dorms or apartments, ask for a letter or fill out any paperwork from college to ensure a smooth transition.
Set yourself up for success with healthy habits.
For many college students, moving into the dorms and apartments represents a new phase in their lives with new freedoms. However, bear in mind that healthy routines take effort and consistency to build.
Prioritize sleep.
Try to be consistent with bedtimes and wake up times to ensure adequate, restful sleep. Most teenagers and young adults need 7-9 hours of sleep to support learning and stress management.
Stay active.
All adults are recommended to have 150 minutes of moderate activity weekly, which averages out to 20-30 minutes daily. For many students, college is the first time they do not have organized sports to help them meet their activity goals, so they have to seek out opportunities to exercise.
“Walking through campus is a simple way to get active minutes in,” says Dr. Becht. “Most campuses have rec centers where students can use exercise equipment. You may even be able to take an exercise class to learn to use new equipment or learn all about a new sport!”
Many colleges also have club sports, so even if you are not a student athlete, you can continue to play a sport you're familiar with, or even try a whole new activity with your fellow students.
Plan nutritious meals.
College diets are often limited by dorm cafeterias and convenience store options, but mindful planning can help. Dr. Becht recommends:
- Focusing on fruits, vegetables and lean proteins.
- Stocking up on affordable, long-lasting items like canned beans, oats, nuts and seeds.
- Staying hydrated by drinking 2 liters (64 ounces) of water daily.
- Limiting caffeine to 400mg per day – equivalent to about 16 ounces of coffee or 1-2 energy drinks.
“Having nutritious choices, like high-protein snacks and proper hydration, helps keep students energized and focused for their busy schedules,” says Dr. Becht.
Don't neglect your mental health.
While exercise, nutrition and sleep go a long way toward stress management, the stresses of college can feel overwhelming, but support is available. Familiarize yourself with campus mental health resources, such as counseling services and suicide hotlines.
Stress management is important for maintaining physical and mental well-being. Your primary care provider can offer guidance, support and strategies to help you effectively manage and reduce stress in your life. This can include:
- Assess your stress levels and understand your stressors.
- Develop personalized coping strategies to manage and reduce your stress.
- Identify lifestyle factors that contribute to your stress and guide you in making positive changes.
- Provide ongoing support and resources, including books, online resources, stress management apps and support groups.
Together, your primary care provider will work with you to create a comprehensive plan tailored to your unique needs, empowering you to navigate challenges and improve your overall quality of life.
Pack a basic first aid kit.
Finally, be prepared for minor injuries and illnesses with a well-stocked first aid kit. Include essentials such as:
- Pain and fever relievers (acetaminophen or ibuprofen)
- Hand sanitizer, masks and a thermometer
- Band-aids, ACE wraps and antibiotic ointment
- Non-drowsy antihistamines and over-the-counter steroid cream
- Condoms
“Be sure to regularly check your supplies every year to ensure they haven’t expired,” says Dr. Becht. “A basic first aid kit ensures you’re ready to handle minor health issues on your own, giving you peace of mind during a busy school year.”
Need to schedule with primary care provider? It's easy!
College is a time of growth, discovery and learning – but maintaining your health is key to making the most of this exciting chapter. By establishing a primary care plan, adopting healthy routines and staying mindful of your mental and physical well-being, you can set yourself up for success both inside and outside the classroom.
Scheduling an appointment with a primary care provider at The Iowa Clinic is easy for both new and longtime patients. You can schedule an appointment by calling 515.875.9000 or scheduling online. Established patients can even set up an appointment through the FollowMyHealth Portal, which is accessible via browser or mobile app.
EdnaBecht , DO
Edna Becht, DO (she/her) joined The Iowa Clinic to move closer to family and join an organization with a reliable reputation. While in medical school, Dr. Becht rotated through several specialties before deciding on Family Medicine because it allows her to practice everything from internal medicine and pediatrics to gynecology and sports medicine. She enjoys helping patients to meet their health goals, and make sure they feel as fit and healthy as possible to take on their lives.
A second-generation physician and third-generation medicine woman, Dr. Becht grew up in northwest Indiana, where she still donates to animal sanctuaries in the area. In her free time, she enjoys practicing jiu jitsu, spending time with her husband, kids, and pets. If Dr. Becht was not a provider, she might have become a teacher because she loves to share knowledge.