PART III OF III

This is the third of three columns dedicated to healthcare for college students. Please find these “10 Tips to Keep Yourself Healthy in College” helpful. However, no discussion regarding the health and wellness of college students would be complete and thorough without addressing what health care and university experts consider the two most dangerous behaviors on college campuses across the nation: binge drinking and unprotected sexual activity. While it is not my intent to offend the religious and moral values of any reader, it is my purpose to provoke direct and meaningful conversation between parents, religious leaders and students. To prevent serious health problems in college, parents must share their experience and discuss their values regarding sexual activity and alcohol consumption with children before they leave home to live independently in college. If you are unable to have a direct conversation about these issues, consider doing what several readers have done; mail a copy of this column to your child!

10 Tips to Keep Yourself Healthy in College

1. Sleep – somehow, despite a busy academic and social schedule, you MUST get enough rest. Lack of sleep may be the single unhealthiest habit of a college student. It can lead to many negative consequences such as lack of concentration, poor emotional stability, and vulnerability to germs and disease. While one may get by on 3-4 hours sleep for short periods of time, eventually, your body will take control and shut down. Do your best to develop a regular sleep pattern and factor in short naps to catch up on needed rest if necessary.
2. Diet – the “freshman fifteen” is no joke, it is the real thing. Skipping breakfast, “pigging out” on junk food, late night eating, and drinking high calorie soda and beer all factor into weight gain and poor dietary habits. Make time to eat breakfast, snack on yogurt, fruit and nuts. Fill up on a healthy salad. Avoid a constant diet of fried foods and sweets.
3. Water – even adults forget to drink plenty of water throughout the day. Carry a water bottle and skip the soda.
4. Get regular check-ups – see your doctor when home on semester break for an annual check-up or more often if needed. Many college health centers offer this service. Many serious problems can be avoided with early detection.
5. Get a flu shot, vaccines and mask up – remember, college campuses breed germs and most schools offer inexpensive flu shots and Covid vaccines. 
6. Exercise – make time to exercise regularly (30-45 minutes 3-5 days per week). Walk, run, bike, lift weights, play tennis, racquetball or swim. Colleges have the best facilities for sports and exercise. Just DO SOMETHING! It will help you sleep, relax and feel better.
7. Relax – make time to relax. Read a book, go for a run, meditate, do yoga, or walk and have good conversation with a friend. Mental health is important on a stressful college campus.

8. Emotional Health – is a vital component of a healthy person. College life can be very stressful. Depression, anxiety, addiction, eating disorders, and homesickness are some examples of emotional problems common among college students. If you feel emotionally unhealthy, get professional help. All colleges have trained counselors equipped to assist you. 
9. Drink Sensibly – binge drinking might be one of the most dangerous behaviors on a college campus. Studies show 44% of U.S. College students engage in binge drinking uniformly among freshman through seniors. Of these, 50% binged 3-4 times in a two week period. Binge drinking is defined as 5 drinks in a row for men and 4 for women. Binge drinkers are more likely to be victims of poor academic performance, addiction, trauma, auto accidents, assault, unprotected sex, sexual assault, and death. Some of the most common reasons reported for binging are: to get drunk, status, campus culture, peer pressure, academic stress. TALK TO YOUR CHILDREN!

10. Safe Sex – promiscuous sex is physically and emotionally unhealthy. Unprotected sex can be LIFE ALTERING! Studies by the Center for Disease Control found that almost 80% of college students 18 to 24 years old had sexual intercourse at least one time during college. 73% reported having unprotected sex and 68% of this group did not believe that they were at risk of contracting a sexually transmitted disease. TALK TO YOUR CHILDREN! GET THE HPV VACCINE!

SOURCES: American Academy of Pediatrics

NEXT MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!”  

This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com

Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice and is an associate professor of clinical medicine at GCSOM.

For all of Dr. Mackarey's articles visit our Health Care Forum!

PART II OF III

This is the second of three columns dedicated to healthcare for college students. As part of the preparation, think about a first aid kit, health care history, and insurance file. For parents without other children at home, once you finish with these preparations and your child departs for college away from home, plan to take dance, art history and conversational Italian classes to occupy your time without children. Resist the temptation to be a helicopter parent…life goes on!

Remember, in living a large community and sharing close quarters makes the development and spread of disease a natural progression. College life can be very unhealthy for many reasons: lack of sleep, poor eating habits, poor hygiene and stress.

10 Symptoms College Students Should Not Ignore

Last week we discussed common illnesses among college students, how to manage and when to seek professional help. Below you will find a list of symptoms that should never be ignored. The college health services department should be contacted if you have any of the following symptoms:

1. Fever – 102 degrees F or higher
2. Headache – if accompanied by a stiff neck
3. Pain with urination
4. Unusual discharge from penis or vagina
5. Change in menstrual cycle
6. Abdominal pain – that will not go away
7. Persistent cough
8. Persistent chest pain
9. Persistent difficulty breathing
10. Persistent pain or any other symptoms that last longer than you think it should

10 Must-Have Health Care Items For College

Get a small/medium plastic storage box and use it to keep all of the following health care items together in one place.

1. Health Care Record – keep a copy of the required health care record required by the school in your health box. You may need it for the health services department or for an unexpected visit to the hospital.
2. Medication List – with names and dosages
3. Allergy List – with medication used for each allergy. For example, bee sting kit.
4. Past Medical History List – write down previous surgeries (appendectomy), diseases (Mono) and dates
5. Special Needs List – for example breathing inhaler for sudden asthma
6. Mental Health Problem List – problem and dates
7. Immunization Record – list shots/vaccines you have had and dates. For example, meningococcal disease vaccine.
8. Health Insurance Card – keep a photo copy of your health insurance card in your wallet and another in this college health care box
9. Hand Sanitizer
10. First Aid Kit
    • Bandages to dress wounds
    • Gauze and adhesive tape to dress wounds
    • Elastic bandage to support and compress sprains
    • Antibacterial towel packets
    • Antibacterial/antibiotic ointment
    • Digital thermometer
    • Chemical ice pack/Microwave heating pack for sprains/strains
    • Acetaminophen and ibuprofen for aches/pains/fever
    • Other prescribed medications
    • Vitamins

SOURCES: American Academy of Pediatrics

NEXT MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!”   Next Week: “Health Tips for College Students – Part III”

This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com

Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopedic and sports physical therapy. Dr. Mackarey is in private practice and is an associate professor of clinical medicine at GCSOM.

For all of Dr. Mackarey's articles visit: www.mackareyphysicaltherapy.com/forum

It is hard to believe it is that time of year when parents and students are preparing to return to school. Many will leave home for the first time as college freshmen. Over the past month I have received several requests for a copy of my three part series of columns on health tips for college students. In view of this, I thought other parents preparing to send a child off to college this fall might also find this information valuable.

To fully appreciate the importance of this topic, one must keep in mind that living in a large community and sharing close quarters is the first ingredient in the development and spread of disease. College life can be very unhealthy for many reasons. Lack of sleep, poor eating habits and stress add spice to the recipe for disease. Lastly, poor hygiene added to the equation, will really get the Petri dish cooking up some nasty germs.

5 Common Health Problems for College Students

1. Colds, Flu, Covid-19

These are caused by viruses. While both are similar flu symptoms are typically more severe.

Cold Symptoms: coughing, sneezing, watery eyes, mild fevers

Flu Symptoms: high fever (above 102 degrees), body aches, dry cough, upset stomach or vomiting

Covid-19 Symptoms: can appear 2-14 days after exposure and can vary from mild to severe; fever, chills, cough, shortness of breath, fatigue, muscle or body aches, headache, loss of taste or smell, sore throat, congestion or runny nose, nausea or vomiting, diarrhea

Cold & Flu Treatment: rest, plenty of fluids, and treat symptoms. Consult your physician or college health services for the best medicines to control your symptoms. Caution should be used when taking excessive flu meds containing aspirin because an increase in complications (Reye Syndrome) are associated with the flu in college students.

Covid-19 Treatment: get tested and isolate if positive. Contact the college health services to discuss isolation and treatment protocols. If you have mild to moderate symptoms an antiviral may be recommended. Otherwise, over-the-counter nonsteroidal anti-inflammatory drugs may be adequate with rest and fluids

Prevention: While it is not possible to prevent getting a cold or flu, you can take precautions, such as washing your hands and getting a flu shot. Get full vaccinated for Covid-19. And, depending on school protocols and infection rates, MASK UP!

2. Bacteria Caused Strep Throat, Sinus Infections, Ear Infections

Symptoms: very sore throat, pain in the ears or sinuses, persistent fever

Treatment: These symptoms require a visit to the college health services department. You may need to take antibiotics. If so, take as directed and take all of them or you may have a relapse.

Prevention:  Avoid close contact with infected people – no kissing, sharing drinks or eating utensils. Wash your hands, get plenty of rest.

3. Meningococcal Disease

Meningitis is a common form of this disease that can infect the brain, spinal cord and/or blood

Symptoms: high fever, stiff neck, severe headache, a flat, pink or purple rash, nausea and vomiting, as well as sensitivity to light

Treatment: Immediate medical treatment is required. This disease is serious it can be fatal or cause permanent brain damage.

Prevention:  It is strongly recommended that all teens, especially incoming freshman college students, receive a vaccine to prevent the infection of most, but not all, strains of bacteria that cause this disease.

4. Mononucleosis (Mono)

Mono is caused by a virus and is also known as the “kissing disease.” It is very common among college students.

Symptoms:  fever, sore throat, headache, swollen lymph nodes (glands) in the neck, extreme fatigue.

Treatment: If a sore throat or flu symptoms do not resolve in 7- 10 days, see your doctor for a blood test called the “monospot.” While there is nonspecific treatment, plenty of rest and a healthy diet are essential. Medication to control symptoms can also be used.

Prevention:  Plenty of rest, healthy diet, good hygiene

5. Bruises, Sprains and Strains

These are very common in healthy, active college students and are rarely serious.

Symptoms:  Bruises: a bump or bruise can cause the skin to turn purple, brown or red in color. Strains: are injuries to muscles or tendons from overuse or sudden overstretching. Sprains: are injuries to the ligaments which connect the bones. It can be caused by a twist or fall or awkward sudden movement.

Treatment: RICE: Rest, Ice, Compression, Elevation

• Rest – the first 24-48 hours
• Ice – use ice or cold gel packs on the injury for 20-30 minutes several times per day
• Compression – to the area with an elastic bandage
• Elevation – elevate the injury on pillows, etc to limit swelling.

If the pain or swelling is not improved in 1-2 days, or if you cannot bear weight on the extremity, visit the college health services dept.

Prevention:  While it is important to be physically active, one must do so intelligently:

• Use Proper Equipment – eye protection, helmets, mouth guard, etc
• Warm up/Cool Down – take time to warm up, stretch and cool down
• Take Breaks – ease into activity and rest when necessary.

SOURCES: American Academy of Pediatrics

Visit your doctor regularly and listen to your body.     

Keep moving, eat healthy foods, and exercise regularly

NEXT MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!”   Next Week: “Health Tips for College Students – Part II”

This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com

Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice and is an associate professor of clinical medicine at GCSOM.

For all of Dr. Mackarey articles visit: www.mackareyphysicaltherapy.com/forum