Avoid the Freshmen 15 Wellness and Self-Care

Is the Freshmen 15 true?  Yes!  College provides more freedom and choices –do what you want, when you want  College transition can increase stress  if you are not consciously taking care of yourself and dealing with stress, you may pick up unhealthy habits

Healthy Eating Choices  Balanced meals- choose a mix of nutritious foods  Fast vs. Fresh Food  Soda vs. Water  avoid eating when stressed, while studying, or while watching TV  eat slowly  eat at regular times and try not to skip meals  keep between-meal and late-night snacking to a minimum  Monitor your portions- resist going back for additional servings  keep healthy snacks like fruit and vegetables on hand in your room

Physical Fitness  Elevates mood, reduces stress, increases energy level, improves appearance, and stimulates the release of endorphins and serotonin, which makes you happier.  Increases alertness and creativity.  Improves your overall mental and physical well- being. Even taking a 15-minute walk, 3 times a week, can help.  Like playing intramural sports, keeps you active and also creates more opportunities to meet new friends!  Decreases stress. On days when you are feeling overwhelmed, hit the gym.  Use the rec center … you are paying for it!  Free classes  Free use of weights, cardio, facilities

Sleep  Recent studies have linked getting enough sleep to maintaining a healthy weight. Sleep is also a great way to manage the stress that can prompt overeating. So make sleep a priority, and try to work in a regular 7 or 8 hours each night.  Here are some ways to make the most of your sleep:  keep a regular sleeping schedule by getting up and going to bed at about the same time every day  don't nap too much  avoid caffeine in the evening  avoid exercising, watching TV, or listening to loud music before bed

Mental Health  1. Value yourself  2. Take care of your body  3. Surround yourself with good people  4. Give to others  5. Learn how to deal with stress  6. Quiet your mind  7. Set realistic goals  8. Break up the monotony  9. Avoid alcohol and other drugs  10. Get help when you need it