Becoming an international student is an exciting time of freedom and discovery. However, it can come with stressors, from adjusting to a new culture to late nights spent studying. To help you stay healthy as an international student, we鈥檙e sharing eight tips below. Even if you鈥檙e not a student, you may find these strategies helpful in leading a healthy lifestyle!
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Cook at Home and Seek Out Healthy Foods
We know it’s delicious, but… don鈥檛 eat ramen (or shawarma, or fish and chips) every night!
Easier said than done, right? After all, you鈥檙e probably living away from home for the first time in your life, and without your parents around, it鈥檚 easy to live on fast food or takeout. The truth is that eating healthy consistently is difficult for many people, not just students. You don’t have to be perfect, but it can make a difference to be mindful about how you’re eating. Fortunately, you don鈥檛 have to be a great cook to eat well. Here are some general tips for incorporating nutritious foods into your diet:
- Limit how much you eat out. This can help it feel more special when you do go out!
- If you鈥檙e on a meal plan, seek out fruits, vegetables, lean proteins, and other minimally-processed foods.
- If you have access to a kitchen, learn some basic dishes and cook at home as often as you can.
Eating a healthy diet can also help you keep your mind sharp, which can help you excel in your classes. Plus, by forming good habits now, you鈥檒l set yourself up for success long after you graduate!
Hit the Gym (or Trail)
Exercise is a vital part of a healthy lifestyle. Building muscle helps you and has many other physical benefits, including improved bone density, heart health, and brain function.
Of course, not everyone wants to be a gym rat, and that鈥檚 okay. , 150 minutes of moderate aerobic activity and two strength-training sessions per week are enough to keep you healthy and happy. Many post-secondary institutions have intramural sports leagues, if you’re a social exerciser. Campus sports choices can be traditional, like soccer, or more playful: dodgeball, anyone? This can be a great way to meet other students, and build your social network. Or, if you’d rather exercise solo, look into activities like running, yoga, or bouldering.
If you鈥檙e struggling to incorporate exercise into your daily life, has a great list of tips. If you鈥檙e unsure where to start in the gym, we recommend Muscle & Fitness鈥檚 excellent .
Moderate Your Drinking
For many students, pub crawls and post-class beers are an important part of their college or university experience. Drinking and partying can be a lot of fun, but it鈥檚 essential to pay attention to how much alcohol you鈥檙e consuming. Excessive drinking can have a variety of negative impacts, from reduced sleep quality to influencing anxiety or depression. Know yourself, understand your limits, and drink responsibly. That means different things to different students, like rotating as a designated driver for your friend group, or making sure not to drink alcohol on an empty stomach.
Get Enough Sleep
Most students struggle with getting enough sleep, and it鈥檚 easy to see why. Between attending classes, working a part-time job, studying, and having an active social life, getting a solid eight hours can sometimes be difficult. Unfortunately, a lack of regular sleep over a long period of time can have some pretty nasty side effects. These include, but aren鈥檛 limited to, memory loss and depression.
As part of a healthy lifestyle, it鈥檚 recommended that students get per night. Are you looking for tips on how to get more sleep? Check out !
Stay Hydrated
While drinking lots of water won鈥檛 help you stay healthy by itself, it鈥檚 still an important part of a healthy lifestyle. Keeping your body hydrated helps it process energy, and not drinking enough slows down your metabolism. It’s also great for your outside: if you’re properly hydrated, it can also benefit your hair, skin, and nails.
Having trouble remembering to drink enough water? Try these tactics:
- Bring a reusable water bottle with you to class
- Use an app like to track your cups
- Drink a full glass before every meal (helps with metabolism)
- Eat water-rich foods like cucumber, zucchini, watermelon, and grapefruit
Don鈥檛 Skip Breakfast
When you鈥檙e running late for a morning class (which we get; we’ve been there!), it鈥檚 easy to skip eating breakfast. Unfortunately, this isn鈥檛 the best way to start your day.
Eating a balanced breakfast has several benefits, including jumpstarting your metabolism and improving your focus. Luckily, there鈥檚 no shortage of easy and healthy breakfast options out there. for some suggestions to get you started.
Connect with Your Institution鈥檚 Health and Wellness Centre
Let鈥檚 face it, managing your health can be challenging to do on your own. Fortunately, most schools have wellness centres set up to assist students with managing their physical and mental health. Here you鈥檒l find student services ranging from resource libraries to nutritionists and other trained professionals who can help you strengthen your eating and fitness habits. Together, you can come up with an action plan to keep yourself healthy and happy during your studies.
Your tuition fees or health insurance will cover most services. But before you use a service, it鈥檚 always best to check with staff first to see if there’s a fee for service, or if it’s covered.
For more strategies for staying healthy as an international student, check out our tips on eating healthy on a student budget.
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