How to Maintain Good Health as a Student in 2022

Saying that your health is important is an understatement. Staying healthy is not only good for your longevity and happiness, but it can also help your brain retain more information - something very important for when you're at university. While this may seem like it may be difficult, with good habits and a little willpower it can be much easier than you may have originally thought.

In this blog, we take you through a brief guide on how to live a healthier day-to-day life.

Eating Your 5 A Day

You've probably heard it before, and you may even have tried it. As per the NHS website; almost all fruit and vegetables count towards your 5 a Day. You can have fruit and vegetables in almost any form, such as frozen, tinned or canned, cooked in various dishes, dried, or inside convenience foods such as ready meals and sauces.

Be aware though, that some foods that you buy that count towards your 5 a Day can also be high in salt, sugar and fat. Fruit and vegetables in drinks such as juices or smoothies can also be high in sugar, which can damage your teeth. As with most things; moderation is key!

Watch Your Calorie Intake

As a general rule of thumb; consuming more calories than you use will lead to weight gain while consuming less will lead to losing weight. Because of this, keeping a food diary and monitoring your calorie intake can be very useful, even if you're aiming to stay at the same weight. This may be something that you monitor and revisit over some time to find what works best for you.

Every day, men will require approximately 2500kcal, while women need around 2000kcal. These numbers can depend on a variety of factors such as age, size, and activity level. The most important thing to remember is that there's always time to change up your dietary plan and try something new to achieve your goals.

The Benefits of Fish

It's easy to forget that we need to eat a variety of different meals to get all the vitamins and minerals we need to be healthy. One of the most easily overlooked foods which adds a lot of benefit to us is fish. White oily fish (like salmon, trout, mackerel, sardines, pilchards, fresh tuna and herring) provide omega-3 fats which are important for preventing heart disease.

Most fish are also rich in various other vitamins and minerals, as well as being high in protein. The NHS recommends you eat a minimum of two fish portions every week, with an oily fish being at least one of those portions. Don't forget that you can play around with the meals you have fish in; a tuna sandwich, salmon and pasta, or even sushi, there are plenty of options.

Stay Hydrated

Many of the times when we feel hungry or otherwise out of sorts, can be attributed to being dehydrated. The Eatwell Guide advises that we should drink 6 to 8 cups/glasses of fluid a day. While water is perhaps the healthiest choice, you can also get a benefit from low-fat milk and sugar-free drinks such as tea and coffee.

While water may be the healthiest option, many people do not like the taste of plain water. If you fall into this category, why not try sparkling water or add a slice of lemon or lime. As mentioned prior, while juices and smoothies can contribute to your 5 a Day, they can contain either added sugars or "free sugars" which are released in the juicing or blending process and can damage your teeth.

Exercise Regularly

Keeping active and fit doesn't have to mean going to the gym. Exercising can be as simple as being active wherever possible. This can mean walking more instead of driving or taking public transport, or playing more sports with friends. The key is to maintain a healthy balance of exercise, including aerobic and strength every week.

NHS guidelines are that up to the age of 18, everyone should be completing at least 60 minutes of moderate to vigorous activity every day. This includes walking, cycling, running or sports like tennis. Additionally, three days of the week should be spent exercising bigger muscle groups or promoting healthier bones/joints. These exercises can include push-ups, running and jumping.

For adults aged between 19 and 64, you should be aiming for 2.5 hours of moderate aerobic activity such as cycling or brisk walking weekly. You should also be doing 2 days of strength exercises a week which focus on the major muscle groups, including the legs, hips, back, abdomen, chest, shoulders and arms.

Catch Some Z's

Sleep is a very important part of staying healthy. A lack of sleep can cause you to become irritable, can make you forgetful and unable to focus, as well as many other health problems. The NHS recommends that 8 hours of good quality sleep is a general requirement for most people, but you should work out how much you need as it can be different between people.

For a student, the typical causes of a poor night's sleep include late nights, going-out and studying. If you notice that you're starting to feel the effects of a lack of sleep, try establishing a bedtime routine that helps you feel relaxed and ready to sleep. This can include not looking at a screen half an hour before sleeping, keeping to your regular sleeping hours, and reducing your alcohol and caffeine consumption close to bedtime.

What is Unihousing?

Unihousing is a student accommodation provider near the University of Birmingham, operating since 1984. All of our accommodation in Selly Oak is owned by us, so we can respond quickly to any requests using our qualified team of tradesmen. Our property office is located on Bristol Road, only a short walk away from all of our accommodation. This means we can deal directly with our tenants.

Unhousing was selected as the Number 1 Student Letting Agent in Birmingham by the UK's biggest fresher community, Unifresher.

Contact Unihousing today to find out more!

What Can Students Do to Have a Positive New Year & 2022?

There are many changes we can make which can have a positive impact on our health and wellbeing, and the New Year is a great opportunity to implement one of these into your schedule.

Getting Out and Staying Active

Are COVID and the possibility of further restrictions making it challenging to plan a positive start to your year? We all know getting-out when it’s possible to socialize can be a lot of fun, and a very healthy way to spend your time, many graduates say their social life was the high point of their university experience. If you are very concerned about Omicron, doing your activities outside with friends can minimize the risk of contracting air born viruses. Keeping to your social engagements where possible, even if the venue needs to change to being outdoors will help to fend of the blues of looming restrictions.

Fitness

Having a fitness goal such as running 5k, 10k or even a Marathon can make a big difference to your fitness motivation levels. UoB sport and fitness enter a team in the Birmingham 10k most years. Could you be part of their team? Did you enjoy playing a sport at school, but haven’t thought about it since leaving. This year could be the year to take it up again. There are many sports teams and societies at UoB that can help you reconnect with old past times. Or maybe you could get an all-round health boosts just from staying slightly more active, even lighter exercises, such as walking can provide fitness and mental health gains

Body Mind and Food

Sometimes just little adjustments to what you eat and drink, here and there, can really make a positive difference. When it comes to your mental wellbeing, being honest about what you actually need and what you can do without stressing yourself can be very helpful. Trying out a few new things and leaving those that aren’t helping you behind, is worth considering. For example, there is now a lot of awareness about the negative side effects of social media, so if you are feeling you need a mental boost or are just frustrated about the amount of time you are spending on Instagram or YouTube, try one week without them and see if it makes any difference. Maybe you have another interest in your life that has gone beyond being enjoyable and has started to impact other areas of your life in a negative way, again a short abstinence from this can break an obsessive habit, while appearing more realistic than quitting altogether. 

Working

Combining work and study can be problematic, if not clearly segmented. Working a 12 hour shift in a night club the day before an assignment is due, would be a very bad idea, unless you have already handed the assignment in. Staying organised and sticking to work plans where you struggled last year, will give you the best chance of keeping on top of things this year. 

Volunteering

If you’ve ever felt bored, why not help-out in the community or volunteer somewhere? Doing this could actually benefit someone else who needs the help. You could learn new skills, and depending on where you volunteer, you could also enhance your future career prospects. There are many organisations to pick from, from volunteer park keeping with the Green Gym to working with the homeless in a soup kitchen or as a street pastor.

Going Out

There are far fewer new years events planned this year. With many events either now being booked up or choosing to cancel, such as the London Trafalgar Square event, it may seem options are limited. However at the time of writing there are still many clubs in Digbeth and on Broad Street that will be opening their doors, while there is still space available.

 

Beyond New Year’s Eve many people are expecting the government may instigate more restrictions. It’s very unlikely that full lockdown will be put upon England again, however we might see restrictions on numbers indoors, some are already avoiding such situations. Many local businesses have adapted by providing more external seating lighting and heating. There also a number of parks in Birmingham where you can enjoy a walk or ride with a few friends. Cannon Hill park has a number of café’s and conveniences. If you were thinking of enjoying a hot chocolate after a walk, maybe you should start by exploring the home of Cadburys in Bournville? Rowheath Pavilion is one of Bournville largest parks and has a café, bar duck pond and play area (for your inner child). Rowheath was founded by George Cadbury for the families of the factory workers. It’s old tea room, now called the café, still sells Cadburys Hot Chocolate to this day .  

 

While some of the ideas above may hold no appeal to you or may be hindered by the uncertainty of COVID, a positive mind set and some determination to enjoy this year will give you a better chance of doing just that.

Unhousing is a Landlord and Accommodation Provider near Birmingham University since 1984

Unhousing owns all of their accommodation to let in Selly Oak, and don't use agents. By owning the properties, and maintaining them using our team of qualified tradesmen, we aim to provide a better service to our tenants. We deal directly with our tenants via our dedicated property office that is located in the student village of Selly Oak, conveniently situated close to our student properties. In 2019 Unihousing were selected as Birmingham’s Number 1 Student Agent and have continued to retain that title.

Contact Unihousing Here.