Supporting your health and wellness while juggling work, classes and a social life can feel impossible at times. It’s important to take care of your mind and body, especially as a student, to make sure you’re healthy, feeling your best and able to manage at school.
Here are our best tips and resources for supporting your health and wellness as a student:
Participate in CSI’s Health and Wellness Week!
Health and Wellness Week is a week where students can participate in events and workshops and learn more about supporting their health and wellness in college. CSI collaborates with other departments at Conestoga College to bring fun and informative events to students at all campuses. Here are a few of the events and workshops that we will be hosting for Spring 2023 Health and Wellness Week:
Find your fierce with Angela De La Cruz in a Slay like Bey in this Beyonce-inspired dance class. ?
This choreography is designed for all ages, abilities and genders, no dance experience required! The class begins with a fun warm-up to a medley of Queen B songs then it’s time to learn those legendary sharp, slick Sasha Fierce dance routines. You will learn full choreography step by step, at the group’s pace. The workshop will end with a special performance of the complete routine which will be captured on video, edited and shared with all the attendees following the event.
Discover what journal writing is and how it can support your mental health. We will begin with a grounding exercise to prepare our minds and embark on a written exercise to reconnect with our inner selves. Then, after looking over a personalized checklist, we will discuss the different kinds of self-care and the journals that connect with each type that will help you showcase your unique, confident, powerful self.
Each participant also receives a handout with all information that is provided, writing prompts and additional support.
Join Athletics and Recreation at Doon’s outdoor fields! A Multi-Sport Tournament to play soccer, ultimate frisbee, cross-net volleyball to have a blast with your peers. All skill levels are welcome and encouraged to join this activity.
Prioritize Sleep
Studies have shown that 50-70% of college students struggle with getting the recommended amount of sleep each night. Sleep deprivation can weaken your immune system, increase your risk of anxiety and depression, and have negative impacts on your memory and brain. In addition, long-term sleep deprivation can increase your risk of chronic illnesses like heart disease and diabetes. A late night every once in a while won’t hurt you, but constantly getting less than eight hours of sleep will have a negative impact on your physical and mental health.
There are lots of valid reasons why you may not be getting enough sleep at night; late nights finishing assignments, closing shifts at work, family obligations, early morning classes, (the list could go on and on!). While these things can’t always be changed, here are things that everyone can do to improve their sleep quality:
Practice good sleep hygiene; sleep on a regular schedule, avoid caffeine and stimulants later in the day, keep your bedroom cool and remove electronics from the bedroom.
Try to find solutions to sleep problems. For example, if you’re always up late scrambling to finish homework, try to break that habit and get it done earlier.
Make small changes. Even 30 minutes of extra sleep each night can improve your mental and physical health. Try to add it where you can!
Stay Hydrated
Staying hydrated is crucial for maintaining focus, boosting energy levels, and supporting overall well-being, especially for college students leading busy and demanding lives. Juggling classes, assignments, and social activities can often lead to neglecting hydration. However, with a few simple strategies, you can ensure you stay hydrated even on your busiest days!
Carry a Water Bottle: Invest in a reusable water bottle and carry it with you everywhere. This convenient habit will serve as a constant reminder to sip water throughout the day.
Infuse with Flavor: If plain water seems boring, infuse it with natural flavours. Add slices of fruits like lemon, cucumber, or berries to enhance the taste and make hydration more enjoyable.
Opt for Hydrating Foods: Incorporate hydrating foods into your diet, such as watermelon, oranges, cucumbers, and lettuce. These foods contain high water content and can contribute to your daily hydration needs.
Limit Caffeine and Alcohol: Both caffeine and alcohol can dehydrate the body. While occasional consumption is fine, be mindful of your intake and balance it with sufficient water intake to counteract its dehydrating effects.
Stay Hydrated During Exercise: Physical activity increases the need for hydration. Drink water before, during, and after exercise to replenish fluids lost through sweat and maintain optimal performance.
Don’t Wait for Thirst: Thirst is often a late indicator of dehydration. By the time you feel thirsty, your body may already be dehydrated. Drink water regularly, even if you don’t feel thirsty, to prevent dehydration.
Make it Routine: Incorporate hydration into your daily routine. Drink a glass of water when you wake up, before meals, during study breaks, and before bed. Building these habits will ensure consistent hydration throughout the day.
Food is Fuel
Eating nutritionally balanced meals on a regular basis is an important foundation for your health and wellness. Having a healthy diet greatly reduces your chances of developing chronic illnesses like heart disease, stroke, diabetes and dental diseases. Additionally, having a healthy diet gives you more energy, helps your brain function, and boosts your immune system. These are just a few of the many benefits of eating well.
Eating healthy as a student can seem like a complicated process or a chore, especially on a student’s budget, but it doesn’t have to be.
Here are a few tips for maintaining a healthy diet as a student:
Use Canada’s Food Guide as a reference for food choices, portion sizes and nutrition education
Eat regularly: Eat regular, balanced meals throughout the day. If you don’t have time for lunch, choose a healthy snack like a piece of fruit, yogurt or nuts
Choose fruits and vegetables in all forms: Frozen vegetables offer the same nutritional benefits as fresh, but are often cheaper, last longer and require no preparation
Know what you’re eating: Reading food labels can help you compare and choose products so you can make an informed choice when buying packaged foods- choose options that are low in sugar, sodium and saturated fat.
Use coupons and flyers to find deals on food. Flipp is a great app for finding digital flyers!
Everything is fine in moderation: Instead of completely restricting foods that have less nutritional value, try to add nutritious foods to make the meal healthier.
Get Active
Staying active doesn’t have to mean spending hours at the gym every day. It can be as easy as going for a walk, swimming or playing sports with friends! Here are a few practical tips for staying active in college:
Prioritize Physical Activity: Make exercise a non-negotiable part of your routine. Set aside dedicated time each day (even just 30 minutes!) for physical activity and treat it as an important commitment.
Choose Activities You Enjoy: Find physical activities that you genuinely enjoy. Whether it’s dancing, cycling, swimming, or playing a sport, doing something you love will make it easier to stay motivated and consistent.
Make Use of Campus Facilities: Conestoga College has a Recreation Centre with a walking/running track, sports facilities, and a fully equipped fitness centre! Take advantage of these facilities to engage in organized sports, and fitness classes, or simply hit the gym.
Incorporate Active Transportation: Whenever possible, choose walking or cycling over driving or taking public transportation. Opt for taking the stairs instead of the elevator. These small changes can add up and help you stay active throughout the day.
Be Mindful of Sedentary Activities: Student life often involves long hours of studying or working on assignments. Be mindful of prolonged sitting and break it up with short bursts of physical activity. Set a timer to remind yourself to take regular movement breaks.
Find Active Study Breaks: Instead of scrolling through social media during study breaks, engage in quick exercises like stretching, jumping jacks, or a short walk. This will help improve blood circulation and keep you energized.
Form Accountability Groups: Team up with friends or classmates who also value staying active. Plan workout sessions or outdoor activities together. The support and companionship will make exercising more enjoyable. Check out CSI’s clubs like the Running Club or Hiking Club to find new friends to get active with!
Seek Help if Needed
If you’re struggling with your physical or mental health and wellness, it’s never too late to ask for help.
General Mental Health Supports
Eating Disorder Supports
Recovery & Addiction Supports
Nutritional Access Supports
Physical Health and Wellness Supports
If you’re experiencing a mental health crisis:
Contact HERE27/7 crisis services at 1-844-437-3247 or call 911