Getting Sick In College, A Survival Guide
Written by Jessica Katz, Lifestyle Editorial Assistant
Ladies and gentlemen, it’s cold outside. As a freshman living in a public dorm, everyone around me either has mono, a cold, pneumonia, bronchitis or the flu. Not to mention, my mom keeps bugging me, because she’s afraid of Coronavirus. As someone with immunodeficiency, I take preventing and dealing with illnesses very seriously.
Germs lurk everywhere. One culprit: public bathrooms. Touching a toilet seat, stall door or even sink can spread germs like intestinal bacteria (Rauh).
Squeezing a herd of overworked and stressed-out college students into a tight space (aka public dorms) also leads to the spread of germs. Although boys’ rooms commonly hold more bacteria, 6 million colony-forming units per square inch to be exact, everything from desk and dresser surface to bedsheets and doorknobs is dirty (“Bacteria on Campus”).
Here are some tips for tackling those germs beyond washing your hands, sleeping and drinking lots of water.
Drink tea instead of coffee.
Coffee is a college student’s best friend while pulling all-nighters during finals week, but too much can suppress can hurt your immune system’s effectiveness (Taylor).
Tea can act as an alternative to your caffeine itch. Each type of tea comes with healthful side effects.
Peppermint tea can be useful for those with issues in their digestive tract, like nausea, spasms and cramping (Jones, 2017).
Calming chamomile aids sleep, anxiety, digestion and premenstrual symptoms (Jones, 2017).
Ginger tea packs a punch, stimulating the immune system; it can aid nausea, cramping and inflammation (Jones, 2017).
Passionflower tea also reduces anxiety and helps for restful sleep (Jones, 2017).
Not only can earl gray be used for an effective energy boost, but also to enhance digestion, ease stress and promote immunity (Sengupta, 2017).
Green tea can be considered the healthiest beverage on the planet, with numerous health benefits, such as improving brain function, boosting metabolism and killing some bacteria and viruses (Jones, 2017).
Prioritize vitamin C!
Vitamin C supports cellular functions of your immune system and can be found in supplements of many forms (Carr, 2017). Some supplements you can find at your local pharmacy include Emergen-C, Vitafusion – Power C, Airborne Immune Support Gummies and Nature Made Adult Gummies.
Eat a balanced diet.
Many of us are used to our parents cooking meals for us, but now as young adults, we’re forced to choose what goes into our bodies.
Trust me, I know Ian’s Pizza and Insomnia Cookies are tempting. But too much sugar affects how we feel, and not in a fun way. Treat yourself, but also take care of your body.
Immune-boosting foods include citrus, red bell peppers, broccoli, garlic, ginger, yogurt, almonds, turmeric, poultry, sunflower seeds and shellfish (Marengo, 2019).
In general, be mindful of what you put in your body. Eat a diet full of vegetables, fruit, whole grains, healthy fats and healthy proteins (“What Should I Eat,” 2019).
Get moving.
Although the constant walk up Bascom Hill is quite a workout in of itself, it’s important to make time in your schedule for exercise.
Physical activity reduces your chance of catching illnesses by flushing bacteria out of your lungs. Bacteria prevention also occurs as your body gets warmer during and after a workout. Also, working out slows down the release of stress hormones that increase the likelihood of illness, instead, releasing hormones such as dopamine, norepinephrine and serotonin, which increase your feeling of well-being (“Exercise and Immunity”).
Whenever I’m sick, I feel like a big blob laying in bed all day, and I hate it. In order to feel a tad more productive, I’ve found some workouts I can do for less severe illnesses.
When it comes to a cold, here’s the rule I follow; if your symptoms are above the neck, like congestion or a sore throat, you’re good to go (Watson, 2019). But keep it light. For example, I’ll walk on the treadmill instead of sprinting or I’ll decrease the weights I use while lifting.
On the other hand, when it comes to digestive issues, I stick to aerobic exercises. Running, swimming and even walking improve gut health by increasing blood flow to organs (Rosario, 2019).
Sources
Rauh, Sherry. “12 Places Germs Lurk.” WebMD. WebMD.
“Bacteria on Campus” College Stats.
Taylor, Katie. “11 Tips To Avoid Getting Sick In College.” Fresh U.
Jones, Taylor. “10 Healthy Herbal Teas You Should Try.” healthline, October 20, 2017.
Sengupta, Sushmita. “8 Surprising Health Benefits of Earl Grey Tea.” NDTV Food, March 16, 2017.
Carr, Anitra C, and Silvia Maggini. “Vitamin C and Immune Function.” Nutrients. MDPI, November 3, 2017.
Marengo, Katherine. “15 Foods That Boost the Immune System.” healthline, January 16, 2019.
“What Should I Eat?” The Nutrition Source, September 24, 2019.
“Exercise and Immunity: MedlinePlus Medical Encyclopedia.” MedlinePlus. U.S. National Library of Medicine.
Watson, Drew. “What to Know About Working Out with a Cold.” Men’s Health. Men’s Health, October 21, 2019.
Rosario, Ernesto. “Boost Your Digestive Health through Exercise.” Copeman Healthcare Centre. Ernesto Rosario, July 25, 2019.