Cold, Flu and COVID-19
Common colds and the flu are one of the most reported strains on academic performance among college students. While you can’t avoid all contact with bacteria and viruses that make you sick, you can take steps to reduce your chances of becoming ill.
Keep it Clean
Regular handwashing helps stop the spread of illness. Hands should be washed for at least 20 seconds after sneezing into a tissue or using the restroom and before eating and touching your face. If soap and water are unavailable, hand sanitizer made with at least 60% alcohol can be used. Make sure you sanitize frequently touched items such as handles and doorknobs and shared spaces such as the kitchen and bathroom.
Cover Your Cough and Sneeze
Covering your cough and sneeze helps stop the spread of virus-containing droplets from dispersing into the air from your mouth and nose. Coughs and sneezes should be directed into a tissue or your elbow. Remember to wash your hands after throwing away your tissue.
Avoid Touching Your Face
Our hands encounter frequently touched surfaces all day long. These surfaces can carry viruses that make you ill which are then transferred from your hands through the mucous membranes in your eyes, nose and mouth. Practice not touching your face to make it a habit and only do so when your hands are freshly washed with soap and water.
Wear a Face Covering
Face coverings are one of the most effective ways to stop the spread of viruses such as SARS-CoV-2 from spreading through aerosolized droplets that are produced when we talk, cough, sneeze and breathe. Face coverings should be worn across your nose and mouth when in public spaces. Although they may be uncomfortable or annoying at times, wearing a face covering is a small step to protect those around you in a big way.
While there is not a vaccine currently available to prevent COVID-19, the annual influenza vaccine is an effective way to reduce your chances of becoming ill with the flu. The flu shot is available for free or covered by your insurance at many places such as the Student Health Center, your primary care office, pharmacies such as Walgreens and CVS Pharmacy and community flu shot clinics.
CDC Make Your Own Face Covering
CDC Cold Versus Flu
CDC Flu Treatment
Physical activity is about supporting your body through movement. Aim to get 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity and 2 days of strength training per week. Moderate-intensity activity should raise your heart rate and require some effort, while vigorous-intensity activities will raise your heart rate considerably and require effort that results in rapid breathing. The most important piece of being physically active is finding something that you enjoy doing!
- Brisk Walking
- Riding your bike
- Cleaning your house
- Competitive sports
UNR Fitness & Recreation
Adequate nutrition is essential for a healthy mind and body. Consuming a variety of fruits and vegetables and other nutrient-rich foods like whole grains, dairy, lean meats and nuts will provide you with the energy needed to keep up with your busy schedule! If you have concerns, questions or just want to know more about nutrition, call to schedule an appointment with our Registered Dietitian.
Fuel Your Mind and Body
- Aim to eat 3 servings of fruits and vegetables per day
- Pack snacks to keep you energized throughout the day
- Eat foods that you enjoy
- Limit sugar-sweetened beverages
SHC Nutrition Therapy
My Plate for College
Restful sleep is essential to support mental alertness and physical recovery. Adults should aim to get 7-9 hours of sleep per night. While it may be tempting to stay up late to study for an exam, sleep loss after only 1 night can slow your memory and learning processes.
Practice good sleep hygiene
- Set and stick to a bedtime
- Establish a regular bedtime routine
- Avoid using your phone, computer, tablet and TV right before bed
- Avoid tobacco and alcohol which can decrease sleep quality
National Sleep Foundation Sleep Tips
CDC Drowsy Driving