The college student’s fallback energy boost is, always has been, and always will be caffeine. Whether it’s in soda, coffee, tea, an energy drink, or some other form, caffeinating is a reliable way to get a boost. Unless, of course, you’ve been having a lot of it and you’re developing a tolerance. In this case, you’ll need to start having more and more for it to have any effect. I highly recommend limiting your caffeine intake when you don’t need it just so that it’s more effective when you do actually require a boost.

One of my favorite strategies is to avoid needing an energy boost in the first place. You may not be able to get much more sleep, but you can still do some things that will help keep you from running so low that you need some artificial help. Eating breakfast, for example. Make sure you don’t let yourself get overly hungry throughout the day, and you’ll avoid the blood sugar swings that will make you really tired and leave you in search of a cup of coffee.

Stress is near the top of the list of college student energy sappers. I’ve written about stress management quite a few times on this blog, so you should have at least some idea of how to keep your stress at a reasonable level by now. If not, start reading up on it. It’ll make a big difference. Not only will it help out your energy levels, but it will really have a positive effect on the rest of your life.

Even though it may seem obvious, taking a nap is a very under-utilized energy booster. Get back to your dorm for 15 or 20 minutes, turn off the lights, and lay down. Even if you don’t sleep, the relaxation should help you re-center yourself and get some energy back. It’s easy for a 15-minute nap to turn into a 2-hour one, so be careful doing this.

Everyone has their own preferred energy boosts. Whether yours is coffee, sleeping, or something entirely different, use it when you have to! Being overly tired all day may seem like a good way to get a lot of things done, but it can also get you sick, and it certainly won’t have a good effect on your grades. Keep your fatigue under control, and you’ll be in good shape.

You may be thinking that I’m making it sound a lot simpler than it is. And in a way, I am. But when it comes down to it, you just have to stop what you’re doing for a little bit and let yourself recover. How you recover is up to you—go for a walk, take a nap, read a book, watch a movie—do whatever you want. Whatever lets your mind (and your body, if you need it) relax. Trust me. It’ll be worth it. If you’re studying for a test, and all you can think about is something else, you could be overscheduled and in need of a break. Take twenty or thirty minutes off of studying and come back to it refreshed. At first, it will feel like you’re “losing” that time, and that your relaxation time is detrimental to your studying. You’ll find, however, that it’s easier to concentrate when you’re relaxed, and your studying will be much more effective, even though there’s a little less of it.

“Okay, so I need to take a break every once in a while,” you might be thinking. “But how do I decide what to take a break from?” Prioritizing things during college can be tough. Everything seems really important (especially academically). And there certainly are things that you shouldn’t skip out on to let your mind relax. A test, for example. Don’t skip that. But a lecture? If you know you’ll be able to get the notes, that might not be a bad idea. (I rarely advocate skipping class, and I don’t suggest doing it often, but sometimes it’s just the best idea.) Take an hour off of writing a paper (unless it’s due in four hours, of course). Cut your lunch hour short and take a quick nap. Or—if you’re one of the lucky ones that’s caught up on sleep—stay up a little later to read a novel.

It’s a foreign concept to many students, but taking a break from the rush that is college life is one of the best things you can do for yourself. Give it a shot—you’ll appreciate it!

One of the first things that I’d like to point out is that H1N1 is not as fatal as the media may have made it seem. If you’ve seen any news stories on the virus, it’s easy to imagine that it’s a pretty serious killer. And the number of deaths in the United States—almost 1700—does sound like a lot. And it is; but it’s also important to realize that there have been over 66,000 confirmed cases in the country. This means that it’s only fatal to two or three people per hundred that contract it. And many of these people have underlying conditions, such as suppressed immune systems. In fact, according to the CDC, “About 70 percent of people who have been hospitalized with this 2009 H1N1 virus have had one or more medical conditions previously recognized as placing people at “high risk” of serious seasonal flu-related complications.” (CDC) I don’t mean to say that it’s not a serious thing. It is. But I think many people have overstated the severity of the situation.

As a college student, you should have a decently strong immune system. You’re young, and hopefully you take pretty good care of yourself, so you’re at an advantage already. If you take some extra precautions, you should have no problem avoiding the flu—and if you do contract, you should be able to expect a reasonably speedy recovery.

There are many things that you can do to prevent your exposure to the virus, but staying away from people that are sick is probably the most effective one. If one of your friends hasn’t been feeling well for a couple days, don’t go over to her dorm to study. If you notice that someone in one of your classes is sick, try not to sit next to him (this isn’t always an option, and you don’t want to embarrass the person, but there are subtle ways to add a little distance). Also, if you get sick, follow the CDC guidelines for avoiding getting other people sick.

Other than avoiding contact, you can also make an extra effort to practice healthy habits. Get enough sleep every night so your body has the energy to maintain its immune function. Eat five servings of fruits and vegetables so your body has the tools it needs to fight off infections. Basically, do all of the things that your health teachers have been telling you to do for the past twelve years or so.

In conclusion, I say that you don’t need to be afraid of H1N1. Aware? Cautious? Sure. But don’t get caught up in all the hype. It’ll just cause more stress, which I’m sure you don’t need any more of (especially as the semester is coming to a close).

Running, despite what you may think, is actually a lot of fun. You get to spend time outside, get in shape, meet other people, and feel good about the improvements that you’ve made. The thought of “running” might conjure up some terrible images, like people crawling across marathon finish lines or passing out in extreme heat, but this is not the experience that most runners have. Most people who run regularly find it enjoyable, relaxing, and very beneficial. Once you get it through your head that running isn’t just about pain, you’re ready to start running yourself.

If you’re a pretty sedentary person, starting running can be difficult (it is, however, even more necessary that you start to exercise in some manner or another). One of the best ways to motivate yourself to start getting in shape is to sign up for a 5k. There are fun runs almost every weekend in every major city. Look online (Runner’s World has a good race database), find one that fits your schedule, and sign up! You’ll be more likely to get out and run if you know you have an event coming up.

Buy a pair of running shoes (at a running store—you’ll get better shoes and you’ll be sure that you’re wearing the right type, two things you won’t get from a department store) and start walking. Walk for 15 minutes, 20 minutes, 40 minutes—whatever you can do. Even if you can only go 10 minutes at a time, keep walking! Once you’ve done this a few times, you can start mixing it up. Walk for four-and-a-half minutes, and run for 30 seconds. Walk for three minutes, and run for two. Keep running more and more until you’re running for 30 minutes. Once you’ve run 30 minutes a few times, you’re ready for your 5k!

Even though it’s called a “race,” don’t worry about needing to go fast. There are always plenty of first-timers at every 5k, and there are usually a good number of walkers as well. Just get out on the course and go! It’ll help if you have friends that are doing the same run. Once you’re finished, revel in the fact that you just ran a 5k, and start planning your next event!

One of the health risks specific to summer is sun exposure. Yeah, it’s great to spend all day outside in the sun, working on your tan, but you need to keep in mind that you can get too much sun. If you get sunburned more than a couple times throughout the summer, you’re not taking enough precautions to protect yourself from ultraviolet radiation. Make sure to wear sunscreen when you’re outside (especially if you’re going to be out for several hours), re-apply it after you get out of the water at the beach (or when you’re done running, cycling, or playing frisbee), and make sure to spend some time in the shade every once in a while. Getting burned is no fun—so do what you can to avoid it!

Some students do a lot of partying during the semester, and some wait until summer vacation. If you’re planning on hitting the party circuit pretty hard this summer, take a few precautions and save yourself a whole lot of trouble. Drink water before, during, and after you start drinking alcohol, don’t drink more than you can handle, and make sure not to drive or do anything else dangerous. If you’re drinking during the day (like when you’re hanging out at the beach, playing disc golf at a park, or just relaxing in your backyard), be extra careful to stay properly hydrated. Alcohol can dehydrate you, and the increased intensity of the sun can become dangerous. Just be smart, and you’ll be fine.

Another thing that you may have been aware of during the semester, but forget about during the summer, is getting enough sleep. It’s easy to stay out late with your friends one night, see a late movie with your girl/boyfriend the next, go to a party the next, and then start over. You’ll find that you probably have a major crash and get sick after a few cycles. Take a couple nights off each week and make sure that you get at least eight hours of sleep (if not more). If you wake up tired, go through the day tired, and fall asleep as soon as you get into bed, you’re not getting enough sleep! Pay attention to how you’re feeling and you’ll be fine.

Staying healthy in the summer isn’t much different than staying healthy during the school year. But don’t think that you don’t have to worry about it—just keep your health in mind and you’ll be fine.

First, it’s important to intentionally make exercising a priority. Set aside a specific amount of time every day, at the same time of day, to go for a walk, lift some weights, get on your bike, or play some pick-up basketball. If you can’t do it at the same time every day, plan your week in advance and mark the times that you’ll be physically active. It doesn’t have to be a large amount of time—the ACSM recommends 30 minutes of moderately intense cardiovascular exercise (like running, swimming, cycling, cross-country skiing, or playing a fairly intense sport) five days a week, or 20 minutes of very intense exercise three days a week (you can see the rest of their guidelines here).

Setting goals can also be a great motivator. If you know that you need to lose some weight (if you’re not sure, ask your campus nurse or consult a body mass index chart), choose a date that you’d like to complete your weight loss by. Then set intermediate goals along the way to make sure that you stay on track. Recruit your friends to help keep you focused.

One of the best ways to stay in shape is to try several new activities to keep you active and doing things that interest you. Have you ever played ultimate before? Or racquetball? Boot hockey? Give intramural sports a shot and try some things that you’ve never done before. You’ll burn a lot of calories, make some new social connections, and maybe even find a sport that you love to do.

There are many important concepts to keep in mind when trying to stay in shape—but one of the most important ones is one of the simplest. It is, in short, “Little things add up to make big differences.” Keep this in mind in your day-to-day life and you’ll find that staying in shape might be easier than you expected. Walk to class every day, instead of driving, if you live close enough to campus. If you’re going off-campus to study, walk to a nearby coffee shop. Take the stairs instead of the elevator. If you’re meeting with a classmate to talk about a project, and don’t need a computer or a great deal of paper, go on a walk instead of sitting in the library. It’s things like these that seem insignificant, but make a big difference over time. It’s all about making fitness a part of your life in college.

1) Take time out—every day. It can be difficult to take time off of studying, paper-writing, homeworking, and socializing. In fact, if you’re not doing any of these things, you’re probably sleeping. However, it’s important to take some time out for yourself and just relax every day. Even if it’s only fifteen minutes, it can make a big difference by keeping you mentally fresh and prepared to take on the rest of your day.

2) Don’t let things get out of hand. Trying to catch up on a big pile of homework can not only be extremely stressful, but it can also keep you from getting enough sleep. The combination of these things will very often result in illness. If you stay on top of your homework assignments in the first place, you won’t have to deal with this problem. While it’s not always realistic, try to get homework done as soon as possible so that you’re not scrambling to finish it the night before it’s due.

3) Sleep. On a related note, make sure to get enough sleep. Being sleep deprived can make you irritable and less productive, both of which can contribute to stress. Getting enough sleep is often left out of students’ stress relief strategies, but it’s important to consider sleeping when you’re starting to get stressed. Even a short nap can make a big difference.

4) Find a place to get away from it all. This can be a place where you spend the time that you set aside for #1, or it can be for different occasions. Either way, make sure that you have at least one place that you can go to where there are very few people around, it’s relatively quiet, and you’re not tempted to do a bunch of things. If your campus is close to a forest or lake, these can be very good places to spend some time relaxing. Even if your campus is in the middle of a metropolis, though, there’s always somewhere that’s quiet nearby . . . you just have to find it!

5) Be aware. Perhaps the most important aspect of stress relief is staying on top of how you’re feeling. If you pay attention to how you’re thinking and acting, you can catch a buildup of stress before it turns into illness. When you feel yourself starting to get stressed, make an extra effort to take the above steps to engage your stress relief strategy. You’ll be healthier and happier for it.

First, think about how much effort you’re willing to put into making food. If the answer is “not much” or “none,” you’re probably better off buying a meal plan. You’ll be able to get your meals from the cafeteria without having to worry about making anything at all. This can be especially convenient during really busy times during the semester, like around mid-term and final weeks. If you choose not to buy a meal plan, be sure to understand that you’ll need to put at least some amount of effort into your meal-making (unless you plan on eating out all the time . . . which gets really expensive really fast). One of the best ways to prepare meals without feeling like you’re always in the kitchen instead of doing homework is to take a couple hours out of a Saturday or Sunday afternoon and make large batches of food. Put meal-sized portions in some plastic containers and pop them in the freezer. Whenever you need a meal, just take a container out and microwave it

Second, it’s important to understand exactly what you may or may not be getting from your meal plan. Many schools have different types of meals plans—if you plan on buying one, make sure that it fits your needs. You can usually find a variety of three-meal and two-meal-per-day plans at any school; however, your schedule may not match up with the hours of the cafeteria (especially at a smaller school where the hours may be more limited). If the meal plan just doesn’t look like it’s going to work out, think about making your own food.

Lastly, it’s important to consider the cost of buying a meal plan. This can also vary greatly between schools. Some colleges’ meals plans are very affordable, while others can be quite expensive. While it’s difficult to estimate how much you’ll spend on food if you make your own, you can try to make a rough guess and see if it will save you money (it’s fairly likely that it will). You can then decide whether saving money or saving time is more important to you.

Like many things, deciding if you should buy a meal plan is a personal decision that requires some thought. Think about the above three things, do some research, and you should be able to make a well-informed decision. Asking upper classmen is a good way to get information about your school’s meal plans and whether or not they’re a good deal.

If you haven’t found yourself in this situation yet, you probably will in the near future. And while I can’t turn back the clock, write your paper for you, or give you ideas to write about, I can certainly help you out with the last part. While you may be tempted to go to the nearest vending machine and get a candy bar or break into your last packet of ramen noodles, making a healthier choice will be much more beneficial; it’ll keep your energy up without making you crash really hard right before you write your conclusion (and the sun comes up).

One of the most under-utilized health dorm snacks is trail mix. You can buy bags of pre-mixed mix, or make trail mix yourself, which will give you a healthier (and more customized) result. Unsalted peanuts, M&Ms, raisins, dried cranberries, pretzels, pieces of cereal . . . you really can put in whatever you’d like. Just try to balance really sugary items with healthier ones that contain fiber, like the peanuts. Trail mix can be very calorie-dense, but it’s also very filling, so grab a handful and keep writing!

Although they’re probably not your snack of choice, it’s hard to deny that vegetables are very effective in curbing midnight hunter cravings. Because of their high water and fiber content, vegetables make great healthy dorm snacks. If you have a refrigerator in your dorm, throw a bag or baby carrots or grape tomatoes in a plastic bag and snag a few when your stomach starts rumbling. They’ll keep you satisfied until you finish your paper and go out for a celebratory pizza.

Fruit is just as effective as vegetables are—when you need a quick pick-me-up, grab an apple or a banana instead of something with a lot of refined sugar. The natural sugars will give you a little energy boost without the extra calories and preservatives that you’ll find in more processed alternatives.

If you were to poll every college graduate and ask them what they couldn’t have lived without in their dorm, I would be willing to bet that one of the top answers would be peanut butter. On bread, a tortilla, a piece of fruit, or straight from the jar, peanut butter is a wonderful healthy dorm snack. It’s a little high in fat, but as long as you moderate your intake, you won’t have anything to worry about. Like the above items, it’s filling and provides you with a few essential nutrients. The biggest benefit of peanut butter is the protein that it contains; this will fill your stomach and help keep your energy up. You can put peanut butter on just about anything. If it’s edible (and in many cases, even if not), trust me, peanut butter has been put on it.

This is just a small list—healthy dorm snacks can be found all over the place. You’ll quickly figure out which snacks keep you in the energy boost-crash cycle; avoid these and go for healthier options.

Although you can pick up an infection at any time, you’re much more likely to if you’re stressed. The weeks leading up to finals are some of the most stressful of the year, increasing your chances of contracting an illness. During these weeks, then, it’s very important to keep your stress in check. Make sure to get outside every day for a little while, to take breaks from studying at regular intervals, to spend time with your friends, and above all, not to cram. Staying up really late studying for a test coming up the next day not only stresses you out, but also makes you tired, doubly increasing your chances of illness.

Make sure to get enough sleep. Just as too much stress weakens your immune system, so does a lack of sleep. Try to get eight hours every night; if you can’t get eight, then get as many as you can, and catch up on the weekends. If you’re really tired, you won’t be able to properly function, severely limiting your both your ability to stay healthy during finals and the effectiveness of your studying.

Pay attention to your diet. Diet is always important, but when you’re doing everything that you can to keep from getting sick, you should pay special attention to it. Make sure that you’re getting enough B and C vitamins; have at least three servings of fruits and vegetables each day. Taking multivitamins or supplements such as Airborne or cod liver oil may be effective in preventing the contraction of a cold.

Many students are unable to stay healthy during finals; because of this, you may be exposed to many people who are fighting an infection or have already developed a cold. It’s important to minimize the risk that these people pose to you by limiting your exposure. Try to avoid being very close to others, especially if you know that they are or have recently been ill. Being in close quarters with a large number of other people should be avoided. Places like libraries and coffee shops, unless you can maintain enough space between you and the others studying there, can be dangerous.

If you think that you may have caught something, check your symptoms on sites like WebMD. If you have symptoms indicating a common cold, take DayQuil or Tylenol Cold and get as much rest as possible. If your symptoms indicate something more serious, see a medical professional immediately. Most campuses have nurses or nurse practitioners onsite to help students with issues such as this.