● The World Health Organisation in
Sara
1946 defined health as ‘A complete
state of mental, physical and social well-
being not merely the absence of
disease’.
● ‘Healthy living’ means maintaining a
healthy lifestyle and introducing habits
that improve your health.
● A healthy lifestyle is a valuable resource
for reducing the incidence and impact of
health problems, for improving quality of
life.
● There is a growing body of scientific
evidence that shows our lifestyles play a
huge part in how healthy we are. From
what we eat and drink, to how much
exercise we take, and whether we
smoke or take drugs, all will affect our
health, not only in terms of life
expectancy, but how long we can expect
to live without experiencing chronic
disease.
HEALTHY LIFESTYLES FOR COLLEGE
STUDENTS
1. STICK TO SOLID SLEEP SCHEDULE
- Between classes, exams or quizzes,
paperworks and readings, college
students aren’t getting enough sleep
each night, which can have a major
impact on their health.
- Everyone has heard the general advice
that people should get at least eight
hours of sleep per night
- Let’s be honest here. College students
are not getting enough sleep. On
average, most college students get 6 -
6.9 hours of sleep per night, and the
college years are notoriously sleep-
deprived due to an overload of
activities. Recent research on college
students and sleep indicates that
insufficient sleep impacts on our health,
our moods, our GPA and our safety.
Sleep really matters.
- Your body learns to become tired and
wake up at specific times based on
habit, so you’re making things harder
for yourself if you keep switching up
your schedule. According to Dr.
Nowakowski, a sleep expert, “It is
extremely important that you get out of
bed at the same time everyday”.
- “This includes on weekends and
holidays. Set a wake up and sleeping
time that is challenging but realistic.”
- If you have trouble falling asleep, it is
much recommended to spend an hour
or at least half an hour before bed
away from electronic gadgets, doing
something that relaxes you. Try
listening to music, read a book,
meditate and remember to avoid
drinking caffeine.
2. LEARN TO SAY NO
- Learning how to say no is one of the
most useful skills you can develop,
especially when it comes to living a
healthy life. It helps us to maintain
good habits and eradicate bad ones
- Say no to unnecessary commitments,
and you have the time to recover and
rejuvenate. Say no to daily distractions,
and you have the space you need to
focus on what is important to you. And
saying no to frequent temptations can
help you stay on track and achieve
your health goals
- The ability to overcome temptation and
effectively say no is critical not only to
your physical health, but also to
maintaining a sense of well-being and
control in your mental health.
3. EAT REGULAR MEALS
- Our body needs energy to get through
the day and this energy comes from
food. It is important to eat regular meals
to ensure your body gets the energy it
needs to perform.
- To prevent big hunger pangs between
meals and overindulging at main meal
times, spread your food intake over 5-6
smaller meals and snacks, rather than
eating 3 large main meals a day.
- So if you are someone who eats
irregular meal times or has no routine
with eating, then it may be the time to
 structure up your meal times and find
your routine.
4. FIND AN EXERCISE YOU LOVE
- Don't pick an exercise activity that you
think you're supposed to do because its
trendy, easy or convenient
- Experiment. Search online for
inspiration. Ask friends. Keep trying new
things until something clicks
- When you love what you’re doing:
- You are more likely to be
consistent and stick with it
- You’ll start looking forward to
your workout and make it a
priority
- It’ll be a little bit of “you” time to
focus solely on yourself.
5. UP ON HEALTHY FOODS
- The foods you eat have big effects on
your health and quality of life. Although
eating healthy can be fairly simple, the
rise in popular “diets” and dieting trends
has caused confusion. In fact, these
trends often distract from the basic
nutrition principles that are most
important.
- Healthy eating doesn’t have to be overly
complicated. If you feel overwhelmed by
all the conflicting nutrition and diet
advice out there, you’re not alone.The
truth is that while some specific foods or
nutrients have been shown to have a
beneficial effect on mood, it’s your
overall dietary pattern that is most
important. The cornerstone of a healthy
diet should be to replace processed
food with real food whenever possible.
Eating food that is as close as possible
to the way nature made it can make a
huge difference to the way you think,
look, and feel.
6. STOP PROCRASTINATING
- Some say they procrastinate because
they are lazy. Others claim they "do
better" when they procrastinate and
"work best" under pressure
- Procrastination is not a matter, solely, of
having poor time management skills,
either, but rather can be traced to
underlying and more complex
psychological reasons. These dynamics
are often made worse by schools where
students are constantly being evaluated,
and especially in college where the
pressure for grades is high.
- So, what can we do to overcome our
tendencies to procrastinate?
- Awareness – Reflect on the
reasons why you procrastinate,
your habits and thoughts that
lead to procrastination.
- Assess – What feelings lead to
procrastination, and how does it
make you feel?
- Commit – If you feel stuck, start
simply by committing to
complete a small task, any task,
and write it down. Finish it and
reward yourself. Write down on
your schedule or "to do" list only
what you can completely
commit to, and if you write it
down, follow through no matter
what
- Goals – Focus on what you
want to do, not what you want
to avoid. Think about the
productive reasons for doing a
task by setting positive,
concrete, meaningful learning
and achievement goals for
yourself.
- Be Realistic – Achieving goals
and changing habits takes time
and effort; don't sabotage
yourself by having unrealistic
expectations that you cannot
meet.
- Self-talk – Notice how you are
thinking, and talking to yourself.
Talk to yourself in ways that
 remind you of your goals and
replace old, counter-productive
habits of self-talk.
7. TRY NOT TO BURN OUT
- Burnout is a stress-related state of
exhaustion and often leads to feelings of
isolation, low accomplishment and even
depression. Although research has long
shown that burnout affects employees,
we now know burnout also affects
students.
- Student burnout has become the norm.
Because of academic goals, pressure,
and competition students face, they can
certainly work themselves to the point of
fatigue, thinking that their youth and
energy can take the stress
- Evaluate your priorities
-