Whether it’s your first time on campus or you’re a senior poised to graduate, taking care of your health and well-being is important through any life change.
Dr. Terrie Garcia, nursing director for inclusive excellence and student success initiatives in the College of Nursing, says starting college can be a significant transition, and making health a priority during this change is vital for overall well-being.
“Maintaining good physical and mental health not only helps you manage stress but also enhances focus and productivity, which are crucial for academic success,” Garcia explains. “Neglecting your health can make it harder to adapt to a new environment and make the transition to college more difficult.”
Here, Garcia offers up some easy holistic tips that are essential for leading a balanced life.
1. Eat healthy
A healthy diet can improve your mood, help manage stress and enhance academic performance. Your body needs six essential nutrients: carbohydrates, proteins, fats, vitamins, minerals and water. Focus on whole foods like fruits, vegetables, whole grains and plant-based options for optimal nutrition. Here are some healthy eating tips:
- Start your day with whole grains
- Keep healthy snacks on hand to avoid unhealthy choices when hungry
- Make salads the center piece of your meals
- Choose fruit for dessert
- Carry a water bottle to stay hydrated during class and study sessions
If you are having difficulty accessing affordable, nutritious food and essential household items, Marquette University provides an on-campus food pantry offering groceries and toiletries for students in need. You can learn more about the availability of fresh foods on campus through the Marquette Backpack Program.
2. Exercise
Exercise can boost memory, learning and focus, which leads to better academic performance. It also strengthens the heart, lungs, muscles and bones, and helps manage weight and increases energy. If you’re new to regular exercise, here are some tips to get started:
- Make it fun by exploring fitness videos and apps
- Create a playlist for your workouts
- Exercise with friends
- Walk the Marquette Mile while the weather permits
- Listen to your body and rest when needed to avoid overexertion and injury
- Incorporate a variety of activities like swimming, yoga and strength training
- Set realistic goals by starting with small achievable milestones and gradually increasing intensity and duration
- Reward yourself afterward!
Marquette University provides spaces on campus for students to exercise including the Rec Plex at Straz Tower. The new Wellness + Helfaer Recreation facility is expected to open January 2025.
3. Improve sleep
Adequate sleep is crucial for both physical and mental health. It boosts mood, memory, learning and focus, while lack of sleep impairs concentration and can lead to irritability. Factors like studying, screen time, caffeine and stress can disrupt sleep. Tips for better sleep:
- Unplug from devices two hours before bed
- Maintain a consistent sleep schedule
- Incorporate calming routines like stretching, reading, journaling or listening to music
- Take a warm bath or shower before bed
- Enjoy a warm, caffeine-free beverage
- Practice meditation or breathing exercises
4. Form and maintain relationships
Strong connections with others add meaning, purpose and a sense of community. To foster social connections, identify one or two people you can rely on, volunteer with community-focused organizations, or join groups that align with your interests. Marquette offers over 270 student clubs and organizations to get involved with. Campus Ministry is another valuable resource on campus to help form meaningful relationships.
5. Manage stress
Stress can make it harder to focus on tasks like homework or paying attention in class. Although it can be challenging, incorporating stress-reducing habits is vital for overall well-being. Along with healthy eating, sleep and exercise, try mindfulness techniques such as deep breathing, guided meditation, mindful walking and progressive muscle relaxation.
If stress becomes overwhelming, reach out to a friend, professor or counselor. Marquette University’s Counseling Center offers various services to support student mental health.
6. Avoid risky substances
Substances that cause toxicity, addiction or physical harm can negatively impact your health and academic performance. To prevent substance use, get involved in campus activities, build positive relationships and avoid those who pressure you to use.
If you’re struggling with drugs or alcohol, seek help from a licensed therapist or counselor. Marquette University’s Counseling Center offers services to support student mental health.
7. Stay positive
Your attitude is your choice. While you can’t always control situations, you can choose how to react. By embracing a positive outlook and focusing on the good in yourself and your surroundings, you set yourself up for joy and success.
Other resources on campus to support students include:
