Students blog

Starting college is exciting -- and frightening. Between planning my move to school, worrying if I’ll become friends with my roommates, and researching what classes I should take, I never considered what my daily, mundane life as a college student might look like. Once I settled in and all the excitement and nervousness died down, a new feeling quickly replaced them- hunger. I suddenly realized I was truly on my own for everything now, including meals.

As a dietetics student, I felt like I had an advantage. I knew I needed to eat fruits and vegetables often, fiber and protein would help keep me full for long periods of time, and I should limit fast food. But when classes picked up steam and new responsibilities piled up, these sensible doctrines were replaced by: what foods will take the quickest route from the plate to my stomach for the cheapest amount?

Last fall was the first time I realized that my diet may not be ideal for my health. My human nutrition professor assigned a diet and nutrition analysis. Using a nutrition tracker, we were expected to analyze our diet for one day and describe any nutritional deficiencies we had. After completing this assignment, I realized my daily diet had deficiencies in B12, Zinc, Vitamin D, and Calcium.

It turns out that many college-aged students are also deficient in these micronutrients without realizing it. We tend to focus on macronutrients - carbohydrates, proteins, and fats - along with calories, sugar, and salt intake. So it’s easy to overlook micronutrient deficiencies. However, continuing imbalances in micronutrients can also adversely affect your health.

Vitamin B12

Vitamin B12 binds naturally to animal proteins. Some foods, such as plant milks and cereals, can also be artificially fortified to include B12. Through the digestive process, B12 is released from the food’s proteins and repackaged to be absorbed by the small intestine. Once absorbed, B12 is used by the body to help form red blood cells, DNA, brain cells, and nerve cells. It is recommended that college-aged adults consume at least 2.4 micrograms of Vitamin B12 daily. This is equivalent to a small portion of salmon or two cups of yogurt.

People with a B12 deficiency often show signs of fatigue, weakness, or confusion. Deficiencies are most common for people who avoid animal products, such as vegetarians and vegans, and for those who eat a limited diet – but fortification can help prevent them.

Zinc

Another micronutrient commonly found in meat, fish, and poultry is zinc. It can also be obtained from non-animal sources, such as beans, nuts, and whole grains. However, zinc from these sources is not as easily absorbed by the body. Nutrition professionals say these sources have a lower bioavailability of zinc.

Once absorbed, zinc is used to help create DNA, new cells, build proteins, heal wounds, and support immunity as well as many other bodily processes. The recommended daily intake for college-aged adults is between 8 – 11 milligrams. (This is equivalent to four servings of breakfast cereal.)

People with a zinc deficiency often show signs of decreased sense of taste or smell, loss of appetite, lowered immunity, and slower wound healing. Vegetarians, vegans, and alcoholics are most at risk for zinc deficiencies.

Vitamin D and Calcium

Vitamin D and calcium work together to promote bone and tooth health. People with vitamin D and calcium deficiencies are likely to experience bone weakening, muscle cramps, and poor appetite, among other challenges. In addition to assisting with the absorption of calcium, vitamin D also helps immune responses. Calcium also assists in bodily processes such as blood clotting, muscle contracts, heart rate regulation, and nerve functions.

The sun is the most abundant source of vitamin D. However, for students who live in a less sunny state, or spend their days locked away in a campus library, vitamin D can also be derived from fatty fish, fortified orange juice, mushrooms, and egg yolks. People with darker skin tones are also susceptible to vitamin D deficiencies. Higher concentrations of melanin, the substance that promotes skin pigmentation, absorbs some solar UV radiation that would otherwise be used to produce vitamin D. The recommended daily intake for college-aged adults is 15 micrograms per day. This is equivalent to 1 cup of white mushrooms.

Calcium can be found in a variety of sources such as dairy products (and many of their vegan alternatives), leafy greens, beans, and nuts. It is recommended that college-aged adults consume 1,000 milligrams of calcium per day. This is equivalent to 4 cups of fortified soy milk.

Explore more deeply

Not every college-aged student is deficient in these nutrients. Some may have different deficiencies, while others may have none. Only a doctor or certified medical professional can reliably diagnosis a nutritional deficiency. Nonetheless, hopefully this list will give you a better understanding of nutrients that might be missing from your diet, and how diet tracking can help make these discoveries.

Want to learn more about diet tracking? Check out MyDietAnalysis, a powerful tool that helps students log their diet and activity choices and provides detailed nutrition and activity reports to help you practice nutrition analysis.  

As a first-generation college student, I struggled to balance my personal well-being, social interaction, and academic life. I was not prepared to handle the stress to perform academically, to feel accepted while also dealing with racial disparities, and dealing with financial concerns to pay for school while also taking on jobs to meet other financial obligations. It became a never-ending cycle to achieve a sense of balance between being a proactive full-time student while also working full-time to provide for myself.

On the plus side, I acquired relevant work experience, developed self-sufficiency and transferrable life skills. However, due to the fear of failure, limited free time, loneliness, and high levels of stress, this resulted in severe social anxiety. I was always exhausted from trying to perfect myself intellectually and monetarily and had entirely disregarded my self-confidence, mental health, and spiritual needs. I realized that prioritizing healthy habits that brought me joy and peace was the only way I could begin accepting and loving myself.

Peace Within

To get more in-tune with my body and my own power, each week I practice releasing endorphins in the gym, followed by a great long stretch. Once a week, I put aside time to prepare meals so that I may always eat for my muscles, stomach, and brain. To lift my spirits, I make sure to listen to powerfully uplifting speakers like Pastor Mike McClure Jr., Judge Lynn Toler, and Robert T. Kiyosaki. The Big Brother Big Sister youth program is where I socially volunteer to utilize my creativity and inspire the future generation. Lastly, I joined the newly established dance team at my university that’s filled with excitement and community. I learned to not worry about things that I could not control, and to accept the things that make me who I am. I had to learn to love me.

Owning My Power

It took a tremendous amount of will and perseverance to adopt a new lifestyle. In the past I kept reminding myself, with a connotation of defeat, that I must carry out said obligations. This mindset made daily tasks feel like an immortal chore. Instead, I know that I am rewarding myself and that I have been given the freedom to carry out different tasks throughout the day. Giving myself permission to constantly practice my best self has a more positive connotation. I have been granted the opportunity to check items off my daily to-do list, and I am fortunate to do so. I stand up straighter and am satisfied to embrace the person I've been suppressing. Today my soul is completely nurtured.

Do you have a compelling story or student success tips you’d like to see published on the Pearson Students blog?  If you are a college student and interested in writing for us – click here to pitch your idea and get started! 

As winter stretches on and classes pile on the homework, it can be easy to fall back into bad habits and to lose focus. Especially nearing mid-term exam season, it's important to remember to take care of yourself and to surround yourself with positive vibes.

During my freshman year, I took a wellbeing class offered by my university which taught me so much about self-care. One of the most important lessons I learned was to set time each day to do something special for yourself. Whether it be a yoga sesh, a splurge on your favorite DoorDash order, or a picnic date with friends – plan on doing something good for you. Because, well, you deserve it!

Therapeutic Lifestyle Change

According to the American Psychology Institute, a plethora of mental health conditions including anxiety and depression can be treated or ameliorated with “therapeutic lifestyle changes”. These changes can be made by focusing more on exercise, nutrition, relationships, recreation, relaxation, and stress management, religious or spiritual involvement, spending time in nature, and service to others. Pairing this information with what I learned in my class, I decided to put this advice into practice over the course of a school week. Here are the results:

Take My Time

On Monday, I don’t have any in-person classes, so I usually spend the day at home. It gives me time to knock out most of my homework for the week and that helps me to stress less about missing due dates. Given the time I saved by not commuting to campus, I decided to make a healthy dinner for myself and for my family. I made pan roasted salmon and root vegetables which is super easy if you’re like me and can’t cook!

Get Some Sun and Fresh Air

On Tuesday, I headed over to my favorite cafe on campus to get acai bowls with two of my friends. Since it was a nice day, we walked around campus instead of staying inside. It was a great opportunity to get some Vitamin D and to relax.

Still Make Time for Care During Busy Days

By Wednesday, I’m already waiting for it to be Friday. Since it’s my busiest day of the week as well, I settled for doing a 15 min yoga routine that I found on YouTube. It was easy and effective, and a great way to fix my posture after sitting in class all day.

Work With the Weather

It was raining on Thursday which meant it was the perfect day for a movie night! My sister and I rented Bullet Train to watch and found a bag of leftover Halloween candy – eating all of the Reese’s was definitely worth it.

Shopping Therapy

Finally, after a full week of school and work, Friday came along. I had evening plans, but my morning was wide open, so I chose to head to my local gym then to go on a Target and Trader Joe’s run. I did end up buying more snacks than needed and a pretty pricey face mask, but I felt great anyways. After all, a little splurge once in a while is good for the soul.

Overall, I thought my week-long experiment of adding a self-care activity everyday was super fun and beneficial. I planned accordingly to make sure everything would be doable, and I felt good about being good to myself. I wholeheartedly recommend modifying this plan to fit your own interests and schedule, as a daily dose of TLC sure goes a long way!

Do you have a compelling story or student success tips you’d like to see published on the Pearson Students blog?  If you are a college student and interested in writing for us – click here to pitch your idea and get started! 

Washing your hands is one of the basics of hygiene that we often do without thinking. It was heavily emphasized during the pandemic and continues to be a major prevention of contamination. Handwashing is critical in healthcare careers since many personnel come into direct contact with the patient. The personnel must be trained in handwashing technique to ensure that all areas of the hand are cleaned. This makes learning the skill an important step in a person’s career. That is why Pearson has taken extraordinary measures to make an excellent handwashing simulation.

Handwashing Education

During the Fall of 2021, still in the height of the pandemic, I was taking Microbiology I and training to be a certified nursing assistant. Every day I learned about ten new diseases that could be on my hands at any given moment. Simultaneously, my nursing instructor would stand over my shoulder timing me while I washed my hands. The ticking of the watch made me so nervous that I was shaking all over trying to take a deep breath. I tried to remember every area of my hands and make sure I was scrubbing for just enough time.   

Handwashing is a simple skill, but this semester it was taken to an extreme level. I was taught to first turn on the faucet with a paper towel. I then squirt antibacterial soap on my hands and scrub for at least 20 seconds. It is important to scrub the palms, back of the hands, in between the fingers, and all fingertips. Observe fingernails and make certain that there is no grime stuck under the nails, as this is a common site for bacterial growth. Ensure that all surfaces have been scrubbed with soap. Don’t forget the wrists! Rinse the hands off completely without touching the sink and do not shake hands to dry. Grab a paper towel to dry hand. Turn the faucet off with a paper towel.   

The Cause for Cleanliness

He emphasized over and over again how important it was to have excellent hand hygiene. The examiners who preside over my state exams would observe my handwashing technique just as meticulously. If I did not wash my hands well enough or long enough, I could not continue with the exam. I would have had to still pay for another exam, come another day, and test once again. It would go on my records that I did not pass the exam the first time and the reason would be noted too. There was a lot to lose if I did not wash my hands correctly.

Anti-Protist Protocols

This rigorous routine would continue in my Microbiology labs. Weeks of experimentation would go in the garbage if a slide got contaminated with my skin in the Microbiology lab. If I did not wash my hands after the experiment, I might take home fragments of whatever that bacteria, fungi, or worm was to my family. Microbiology forced me to think like a germaphobe. Clean the counter, clean the slides, clean the microscope, sterile procedures, inoculate the loop, wear gloves, don’t breathe on your specimens, and many, many, MANY more hygienic precautions would loop through my brain.

Handwashing Never Goes Away

That was my fall of 2021. I knew that all of this was important as I was taking my first steps to becoming a nurse on the field. In nursing school and in the hospitals for my clinical rotations, hand hygiene is still meticulous. I continue to be tested on it in my exam questions and in my skills labs. Handwashing never goes away. I have must wash my hands 100% so that there is 0% chance of anything spreading.

Handwashing is always relevant. Repetition is key which is why it shows up at the beginning of the virtual labs. This is why Pearson devoted lots of time and technology to making a proper simulation for handwashing for each lab. Professors, clinicians, students, and designers all worked together to make this product a reality. Having this handwashing simulation on the virtual labs is crucial to maintaining excellence, accuracy, and relevance. There is a proper order to wash hands that needs to be maintained. The entire hand to be cleaned well with soap and water. Sticks for removing grime from under the fingernails are a notable task in the routine. Many other actions must be performed in the specific order to complete the whole routine. This is a skill that a person carries with them their whole life, but especially when they are in the medical field and have direct contact with patients. No matter the major, all are responsible for keeping their hands clean and decreasing the spread of diseases. Whether one is at home, in the office, at the hospital, or labs, everyone needs handwashing to be a regular hygiene habit to maintain cleanliness and health throughout society.

College students are in a unique position to build healthy exercise habits during their collegiate years. We’ve all heard about the benefits of exercising: a healthier body, a better chance at living a longer life, and so many more benefits that one could list off. However, do we truly understand what exactly we are getting by exercising?

Increased Self-Esteem

For starters, by exercising one tends to feel much better about themselves overall. Many times, for me personally either going to the gym or to practice has just overall lifted my mood up. Exercising can be a form to release stress. At the same time, exercising allows you to have time to yourself and forget about any other responsibilities for a while.

Decreased Risk for Injury

Regular exercise can greatly decrease your chances of being injured. For example, when someone starts to go to the gym and lift weights, they are automatically strengthening their muscles and bone structures. This not only leads to better longevity in those muscles and bones, but also helps you build a strong foundation. Whether you are playing sports or even in partaking in everyday activities, you have a reduced chance of developing an injury of any kind. It is important to take care of your body by properly lifting so that you build in these fundamentals from the very beginning.

Develop Good Habits Now

College is a perfect time to work on developing the habit of getting regular exercise. Most students have access to a wide variety of gyms, weight rooms, classes, and recreational spaces through their schools. Building time for regular workouts into your everyday schedule will help solidify excellent exercise habits that you can carry with you through your whole life.

Maintaining your overall health is extremely important. If you start taking care of your body at a young age by exercising and having a routine that you stick by, you are setting yourself up to have a much better sense of longevity the older you get.

Do you have a compelling story or student success tips you’d like to see published on the Pearson Students blog?  If you are a college student and interested in writing for us – click here to pitch your idea and get started! 

As a full time, college student, it’s easy to neglect your well-being as you’re multitasking with life problems. We prioritize schoolwork, extracurricular activities, work outside of school and social life. But one thing we tend to forget quickly is ourselves! I’ve gathered a few tips along the way that have helped me navigate through the stressful times as a full-time student. Here are three amazing ways you can practice healthy living to navigate through everyday challenges.

Take Time and Get Some Sunshine

Sunlight exposure can provide a variety of health benefits, so it is extremely important to make a point to get outside throughout the week. During the colder months it can be challenging to find any sunshine as the days are shorter. Taking time to go for walk during sunny hours will help increase your extra vitamin D nutrients while also increasing your serotonin. As a college student it’s very easy to lose track of time when it comes to balancing school assignments and extracurricular activities so it’s imperative to implement into your daily routine. The health benefits of sunlight include generating the production of vitamin D, supporting bone health, lowering blood pressure, preventing disease, and promoting good mental health.

Change Your Surroundings

Last year, the transition from in-person to online classes and remote learning was a huge jump for the whole world. Many students continue to deal with a hybrid combination of online learning and in-person classes. When studying remotely, it can be very easy to stay in one location and complete your assignments. Try looking for a new study spot to promote better memory recall when it comes to studying and completing assignments.

Sleeping Is Medicine

It can be very difficult for college students to get the recommended 6- 8 of sleep per night if they are pulling all-nighters to study for exams and complete projects. The best tip I’d recommend is to prioritize your sleep. Taking time to rest your body and mind allows you to recover from any day’s challenges. Students who sleep better enjoy better grades, better recall, better mood, and better health. Better sleep is associated with improved academic performance. To enjoy the maximum benefits of good sleep, you should consistently get sufficient hours of sleep nightly for at least a week leading up to your exam.

With these amazing tips incorporated into your daily routine, you'll see a huge difference in your everyday life. These steps have improved my daily life as I feel more energized to start my day and take on tomorrow's obstacle.

Do you have a compelling story or student success tips you’d like to see published on the Pearson Students blog?  If you are a college student and interested in writing for us – click here to pitch your idea and get started! 

As college students, we all have busy lives. From preparing exams, writing papers, working a job, maintaining an active social life, many of us have a hard time maintaining our health and wellness. College is a place where you get to experience things you couldn't do anywhere else. People are moving away from their homes and practicing true independence. While college life can be an amazing experience, it comes with its challenges and difficulties as well. Our mental and physical health may decline, which is why it’s necessary to practice beneficial habits. Here are four actions you can take to help you maintain your health and wellness in this new environment.

1. Get enough sleep

Sleep is one of the most essential things a college student needs. It allows your body and mind to recharge, leaving you refreshed and alert when you wake up. Healthy sleep also helps the body remain healthy and stave off diseases. Without enough sleep, the brain cannot function properly. This can impair your ability to concentrate, think clearly, and process memories. It often feels like we don't have enough time to sleep, but we need to make the time. Get at least 7-9 hours of sleep. Go to sleep and wake up at the same times every day, avoid napping during the day, don’t drink caffeine too late at night, and use your bed only for sleeping.

2. Exercise Regularly

Regularly exercising has a ton of benefits from helping with your sleep, moods, stress, and overall fitness. Exercising has been shown to improve your mood and decrease feelings of depression, anxiety, and stress. Additionally, exercise can increase the production of endorphins, which are known to help produce positive feelings and reduce the perception of pain. You can do a variety of things as going to your university’s gym, taking a long walk, playing a sport, and so much more. The main thing is do something you enjoy doing and make sure you’re having fun.

3. Eat a balanced diet

We all have resorted to ramen breakfast, lunch, and dinner at least once in our college life. But there are significant implications of unhealthy eating habits on overall long-term health and many college students have poor dietary habits from high intake of fast food, and other foods high in fat, low intake of fruits, vegetables, and dairy, and erratic eating behaviors such as meal skipping. Eating a balanced diet has a variety of benefits from improving the ability to cope with stress, increasing performance and concentration in school, increasing energy levels, and promoting a better immune system. The main thing is to eat different combinations of dairy, fruits, grains, healthy fats, meat, and vegetables throughout the day. Also, cut down on foods high in solid fats, added sugars, and salt.

4. Make time for self-care

With so many things happening in college, it’s easy to forget to take care of yourself in college. But no matter how busy you may be, you need to make time to do something you like or that relaxes you. You may enjoy getting massages, seeing movies, or engaging in a hobby. Others may prefer performing yoga or practicing mindfulness. My ideas of self-care are working out, eating some of my favorite foods, and hanging out with my friends. You can greatly benefit from focusing on what you can control and not on what you can’t, particularly when anxious or stressed.

Do you have a compelling story or student success tips you’d like to see published on the Pearson Students blog?  If you are a college student and interested in writing for us – click here to pitch your idea and get started!