The document discusses various topics related to health and wellness for college students. It emphasizes the importance of maintaining both mental and physical health through healthy choices regarding nutrition, exercise, sleep, immunizations, safety, and avoiding substance abuse. It also addresses common student health issues like obesity, depression, eating disorders, and sexual health and provides resources for support.

1. Health & Wellness

2. Healthy Mind & Body
Maintaining mental and physical health goes a long
way in helping you achieve your potential goals
Make healthy choices regarding your physical and
emotional needs
Be informed about all your options
Recognize potential problems before they become
severe
Know about support services offered to students

3. Healthy Nutrition
Eating right
Maintaining a healthy weight
Moderating intake of salt, sugar, caffeine, & alcohol
Increase fresh vegetables, fruits, & grains
Use balance & moderation

4. OBESITY
More than 30% of Americans are obese
The “freshman 15” refers to the weight gain for
incoming college students
Avoiding obesity requires a few simple steps
Moderate portions
Smart food choices
Plan meals ahead
Target your ‘ideal’ weight using your BMI calculations
Exercise

5. EXERCISE
Exercise can help improve your self image as well as
maintaining a healthy weight and decreased stress level
3 general categories:
Cardiovascular training
Strength training
Flexibility training
Other forms may include a combination of the 3 categories
like yoga and biking

6. SLEEP
Research finds college students need 8-9 hours of
sleep per night
Majority of college students are getting only 5-6
hours of sleep a night
Inadequate amounts of sleep will hinder
concentration, increase stress levels & potential for
infections

7. Healthy Sleep Tips
Decrease amounts of alcohol and caffeine
Take naps during the day
Exercise regularly
Have a sleep regimen and finish tasks an hour before
sleep
Have a comfortable sleep environment

8. IMMUNIZATIONS
Meningococcal meningitis vaccine
Highly recommended if students reside in dorms
Human papillomavirus (HPV)
For women younger than 26
Tetanus
Every 10 years
Hepatitis B
Especially if majoring in healthcare
Chicken pox
If not exposed as a child
Influenza

9. SAFETY
Avoid dangerous situations
Avoid overuse of alcohol
Avoid drugs
Avoid suspicious people
Be aware of your surroundings

10. Mental Health
Depression
Eating Disorders
Substance Use/Abuse
Resources for students

11. DEPRESSION
Depression is more than sadness
It can affect how you feel about yourself and your
future
It is not a sign of weakness, it is an illness
Up to 10% of Americans have or will experience it
It is treatable & can affect the entire body
Body aches/pains
Low self esteem & motivation

12. Depression
The university has a clinic for students that can help
with depression or other mental issues, as well as any
physical problems a student may have
Depression can be managed effectively
Counseling
Medications
Support groups

13. Eating Disorders
Eating disorders are common among college students
Universities have counseling centers that are trained
to assist the students with these problems
The 3 most common eating disorders include:
Anorexia, Bulimia, and Binge eating
Regardless of which disorder, all may stem from
depression, anxiety, or poor body image

14. Substance Abuse
Part of the college experience for the majority of
students is experimentation with substances
Abuse of substances like alcohol and illicit drugs may
lead to many problems including financial, emotional,
and family issues
The university has counselors available to assist
students with substance abuse

15. Sexual Conduct
Sex goes beyond the physical aspect
It can have medical consequences such as pregnancy,
&/or sexually-transmitted-diseases (STD), including
HIV & AIDs
These consequences may affect more than just the
sexual partner(s), they can include family and friends
The only 100% method of prevention of pregnancy &
STDs is abstinence

16. Take-Home Points to Wellness
Taking care of yourself mentally & physically helps
ensure a positive outcome and increases the
possibilities of reaching your goals
Making clear choices, and evaluating your own values
will assist you in making choices that are good for you
Diet, exercise, & limited or no substance use can also
assist you in making choices that will maintain a
positive self image