Camille Schwartz
Staff Writer
The beginning of the school year is an exciting time to meet new friends and try out novel activities and classes. It is also a time when the following symptoms become more common: sore throat, runny nose, sneezing, congestion and fatigue. Fortunately, there are steps you can take to prevent the common cold or other nasty viruses from sneaking up on you. Here are some tips for how you can set yourself up for a healthy semester:
Kill the germs
According to the Centers for Disease Control, viruses can live for hours on things we routinely touch such as keyboards, counter tops and doorknobs. Using soap and water is one of the most effective ways to prevent symptoms of colds, explained Esther Hurst, head nurse of the Longbrake Student Wellness Center. She suggests that students scrub their hands with soap and water for at least 20 seconds (or about the time to sing “happy birthday” twice) and to use hand sanitizer if soap and water are not available.
Get your rest
When your to-do list is long and deadlines are looming, it may seem that cutting down on sleep is the best option. This may work temporarily, but often your immune system is the first to take a hit. A recent study from Carnegie Mellon University found that those who averaged less than seven hours of sleep a night were three times more likely to catch the common cold. This may be because sleep produces cytokines chemicals in the body, used to help fight infection and boost immunity, according to the National Sleep Foundation.
While getting a good eight to nine hours of sleep a night may seem impossible, there are students at the College of Wooster who show that it can be done. Zena Lapp ’14, a biochemistry major, routinely gets the recommended amount of sleep. She explains that her strategy is to plan ahead.
“I try to get my reading done on the weekend for not only Monday but also for later on in the week,” says Lapp. “This helps me because when I start getting tired around 10 p.m. during the week, I always have the option to go to bed.”
Eat right
Kazuki Kyotani ’14, a computer science major, explains, “The best way I keep myself from getting sick is to eat lots of fruits and vegetables.” According to the American Dietetic Association, eating a diet rich in nutrients and vitamins (commonly found in fruits and vegetables) is another effective way to strengthen your immune system. Here are some tips for getting your daily vitamins each day:
1. Start your day off with a healthy breakfast that includes calcium, vitamin D and vitamin C, which are found in fruits and veggies.
2. Replace refined grains with whole grains, whole-wheat bread and brown rice.
3. For lunch or dinner, try eating at Kittredge dining hall, which provides fresh and local food sources for its fruits and vegetables.
Relax
There is no denying that stress is a part of college life. With tests, extra-curricular activities and graduate school preparation, it’s easy to get overwhelmed. But the effects of long term stress can wreak havoc on the immune system. A study in Health Psychology reported that stress or feelings of intense anxiety lasting for a month or longer can make individuals two times as likely to get sick when exposed to a common cold virus. Here are some tips for managing your stress this school year:
1. Move: Exercise releases chemicals in the body called endorphins, which increase feelings of being calm and in control.
2. Meditate: Breathing allows you to come back to the present moment and put things in perspective. Zen meditation from 5 p.m.to 6 p.m. in McGaw Chapel on Wednesday is a great opportunity to practice breathing and let go of unnecessary stress.
3. Laugh: It’s important to maintain a good sense of humor, even when life gets busy. Make sure to seek out activities and people that bring out the giggles in you.
Because college is a busy time, it is easy for students to forget or neglect taking care of themselves. However, it is important to remember that good health is the foundation for living a productive, happy and sane life. Common colds and other viruses can be easily prevented by taking simple steps like washing your hands, getting enough sleep and eating right. Remember the best medicine is preventative care so don’t wait until you get sick to start taking care of yourself!