By Jasmine Duarte, Pharmacy Resident and Karen L. Kier, Pharmacist

In 1986, Rodney Dangerfield starred in the movie Back to School about a self-made millionaire who decided to attend college at the same time his son was in college. This American comedy grossed over 91 million dollars in the United States during the year. In a funny way, the movie discusses the issues of going back to school and difficulties that can arise. 

Are you starting back to another year of school or college?

It is always an exciting time full of new experiences, but it can also feel overwhelming. Balancing classes, assignments, jobs, and a social life can lead to stress. While some stress is normal, too much of it can impact your sleep, energy, mood, and immune system. The immune system allows your body to help fight off infections. According to the National Institute of Mental Health, ongoing stress can have a real impact on both your physical and mental well-being.

The good news is that small, healthy habits can make a big difference for students. 

Start by making sleep a priority. The Centers for Disease Control (CDC) recommends children 6 to 12 years of age get between 9 to 12 hours of sleep each night to help them succeed in school. Youth ages 13-18 should get between 8 to 10 hours of sleep, while adults aged 18-25 should aim for 7 to 9 hours of sleep each night to support memory, focus, and overall health. 

The American Heart Association (AHA) had a list of 7 healthy habits until a few years ago when they added sleep as number 8. The AHA has released Life’s Essential 8TM, which adds the critical need for good sleep habits (https://www.heart.org/en/healthy-living/healthy-lifestyle/lifes-essential-8). 

In addition, the AHA has formulated 8 healthy habits for children. The document is called Life's Essential 8™ for Kids (https://www.heart.org/en/healthy-living/healthy-lifestyle/lifes-essential-8/healthy-habits-for-kid). The healthy sleep habits include Move It, Dim It, Set It, and Block It. These phrases are about electronics while sleeping including moving it away, dim the screen, set times to stop screen use, and block notifications during bedtime hours.
 
Besides sleep, it is important to energize and fuel the body and mind.

Healthy eating habits are another key aspect of maintaining good health. It's important not to skip meals and to aim for a balanced diet including fruits, vegetables, whole grains, and protein. While it is okay to enjoy snacks like chips or candy occasionally, try not to rely on processed or ultra-processed foods or caffeine to power through your day. The AHA essentials includes a handout on super fuels for the body. For more information regarding healthy eating habits, please visit https://www.myplate.gov/.

Good foods for fueling the brain while studying include nuts, seeds, eggs, citrus fruits, green leafy vegetables, berries, and avocados. Stay aware from fast snacks such as chips, candy, and cookies. If you want something sweet, dark chocolate can improve alertness while packing knowledge into the brain. Just remember moderation of the sugar in dark chocolate. 

For better study habits, consider using the 25/5 rule: study for 25 minutes, then take a 5-minute break. This can help keep your brain refresh and focus. Physical activity can help reduce stress. The U.S. Department of Health and Human Services recommends at least 150 minutes of moderate aerobic activity per week. If that feels overwhelming, start by taking short walk breaks around town or campus between study sessions to stretch and clear your mind!

Staying socially connected is just as important. Talk with friends or family, and consider joining a school group or club. Making time to connect with others can improve your mood and sense of belonging.

If you are feeling overwhelmed, know that you are not alone. Talk to someone you trust or you can try journaling or using mindfulness apps such as Headspace or Calm to help manage stress. Remember: when you take care of your body and mind, everything else becomes easier. 

You deserve to thrive, not just survive!

ONU HealthWise (419-772-3784) offers the shingles vaccine along with RSV, flu, COVID-19 and other vaccinations. The pharmacy is open at 9 AM and closes at 6 PM weekdays, while closing for lunch from 1-2 PM. Saturdays they are open 10 AM - 2 PM. Please call for more information.