Fuel Your Body with Balanced Nutrition

• Don’t skip meals – especially breakfast.
• Include protein, whole grains, healthy fats, fruits & veggies in each meal.
• Limit high-sugar, processed, and energy drinks (they lead to crashes).
• Keep healthy snacks in your room or bag (e.g., trail mix, fruit, yogurt).
• Eat balanced meals
  Try not to skip meals. Include fruits, veggies, proteins, and whole grains when possible.
• Stay hydrated
  Carry a water bottle with you – dehydration can cause fatigue and headaches.
• Visit the dining hall with a “plate plan”: ½ veggies, ¼ protein, ¼ carbs.
• Stay active  Even walking, stretching, or 20 minutes at the gym a few times a week can boost energy and focus.
• Stay Active (Even If You’re Not a Gym Person). Go for a walk. Ride a bike. Just stay active.
• Aim for 30 minutes of movement most days: walking, biking, dancing, intramurals, or group classes.
• Use free campus fitness centers or rec programs.
• Try short workouts if you’re busy. 10–15 minutes still helps.
• Walk to class instead of taking the bus. Use stairs. Stretch between study blocks.

Hydrate Regularly

• Carry a reusable water bottle with you.
• Aim for 6–8 cups (1.5–2 liters) per day.
• Drink extra if you’re active, drink caffeine, or live in a hot climate.

Practice Good Hygiene

• Shower regularly and wear clean clothes.
• Keep your living space tidy to reduce stress and illness.
• Wash hands, sanitize your phone, and clean shared surfaces (especially in dorms).

Manage Stress Physically

• Stress affects your body – tight muscles, fatigue, appetite changes.
• Use movement (yoga, walking), breathing exercises, or body scans to relax.
• Don’t rely on caffeine or junk food as coping mechanisms.

Stay on Top of Medical Needs

Know where the student health center is and what services they offer.

• Keep a small health kit: pain relievers, cold medicine, bandaids, hand sanitizer.
• Stay current on vaccines and prescriptions.

 Make Physical Self-Care Part of Your Routine

• Treat physical health like a class – schedule time for meals, sleep, and movement.
• Combine habits: e.g., stretch while reviewing flashcards, or listen to a lecture on a walk.

Quick Daily Physical Wellness Checklist

• ☑️ Ate 3 meals (with fruits/veggies)
• ☑️ Moved my body for 20+ minutes
• ☑️ Slept 7–9 hours
• ☑️ Drank 6–8 cups of water
• ☑️ Took care of hygiene & cleaned up space

Remember, maintaining good physical health and making wise choices can aid in reducing substance use, helping you stay on track at school.

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