Health advice for college students and young adults transitioning to independent living

Heading to college soon or moving out on your own?

In the rush of shopping, moving and adjusting to college life or independent living, try not to put your health on the back burner.

College can be a major transition for young adults who now must balance things like classes, extracurricular activities and work on their own. Working and living independently have similar challenges to maintain a healthy lifestyle.

Here’s some guidance to help young adults navigate managing their health:

Nutrition

The freshman 15 might be an old adage, but it really is something to be wary of. Many incoming college students will have meal plans that make large portions of less-nutritious foods readily available.

And even for those taking a different path into young adulthood, understanding how to shop, cook and meal plan in a healthy way can be a huge adjustment. People at this important stage of life need to know that the habits they establish now will likely carry them for many years into full adulthood, so focusing on maximizing their fresh produce intake should be the primary goal overall.

Ohio State dietitians’ guide to the grocery store

Exercise

Whether starting secondary education or entering the workforce, prioritizing the time to stay active can be challenging. This doesn’t even consider the monetary cost of exercise classes, gym memberships or equipment.

I recommend doing whatever fits. Be honest and critical of how much time you can allot to exercise in a given day, and make it happen. Even if it is only a brisk walk every other evening, that can make a huge difference over time. If you’re trying to improve on your already established routine, cross training with cardio, strength training and balance/flexibility work is ultimately the best.

Weight management

Weight management relies on lifestyle, including our diet, exercise, sleep and stress management. While there are many resources out there – especially online – always consider what is readily available and affordable, whether through your school’s student activities board, your workplace or health insurance provider. Dietitians, personal trainers and other professionals can be vital to getting and keeping your weight under control.

Be positive! Just because your weight isn’t “normal” on a chart doesn’t mean you’re doing something wrong. If you’re eating healthy and staying active, your heart is as safe as your lifestyle can allow.

Depending on your family history or other risks, make sure to talk with your doctor about other potential options, including newer weight loss medicines, or medication for cholesterol and blood sugar.

Ohio State expert guide to weight loss and weight management

Managing stress

Many college students are used to being high achievers in high school. When they arrive on campus, they often don’t have much familiarity with the concept of stress management or how to seek help.

It’s important to pay attention to your limits. In college, unless you ask for help, you rarely get any. Become familiar with your professors’ and teaching assistants’ office hours and free tutoring resources before you need them.

And whether it’s student health or your primary care provider, know who to go to for help when something starts feeling different or alarming.

Mental health

Mental health in young people is more at risk now than ever. There’s a lot of talk about how social media affects young adults, but this is in addition to the stressors that have always been there – substance use, sexual health, academic and social performance, family expectations, etc.

While a certain amount of stress can be a good thing to know that we’re pushing ourselves to achieve the maximum that we can, there is a fine line between this and becoming overburdened. Having honest conversations with your doctor, or with trusted family members and friends, is vital to ensure that your measure of your mental health matches what they know and see. Do not be afraid to ask for help. Counseling or a new, safe medication could make you healthier and more confident than ever.

Substance use

For many, young adulthood usually involves increased exposure to a variety of substances, some as seemingly benign as tobacco, vaping, alcohol and marijuana since its recent legalization in some states. However, it’s imperative to consider the lasting implications of these substances.

The risks of tobacco are better known than ever, and while vaping might not have the same cancer-causing risks, recent studies show they significantly increase lead and other heavy metal concentrations, which are poisonous. Additionally, marijuana, along with other illegal substances, just don’t have enough reliable data yet to prove their short and long-term effects. So especially for young adults that still have formative years and a plethora of goals ahead of them, I recommend trying to minimize the use of any of these substances.

Sexual health

As humans, we are sexual beings. For many adults, desiring and having sex is a completely natural experience. Normalizing this is vital to having healthy conversations with our partners and doctors.

First and foremost, ensure you are active with partners that you share clear communication and solid trust. For adults with penises, use condoms consistently. This is the single best way to prevent infections that are spread sexually and unplanned or undesired pregnancies. For partners with vaginas, consider discussing birth control options with your doctor to find an option that provides extra protection from pregnancy and that also fits your lifestyle.

You might also consider talking with your doctor about PrEP medicine to prevent HIV. Make sure you are as honest as possible about your practices and potential risks so that you can get the best, clearest guidance possible.