Physical

Sometimes it’s hard to know if your symptoms are cold or flu-related. Viruses cause both colds and flu, so their symptoms are similar. So, is it the flu, or a common cold?

If your cold symptoms last longer than 10 – 14 days and get worse or don’t improve, you should see a healthcare provider. The flu can have severe complications, so it’s good to know when to see a doctor.

If you need advice on over-the-counter medication to take, talk to a pharmacist at TCU Health Center. You can also lower your chances of contracting the flu by getting a flu vaccine.

• Can keep you from catching the flu
• May make your illness milder if you do get sick
• The flu vaccination reduced deaths, intensive care unit (ICU) admissions, ICU length of stay, and overall duration of hospitalization among hospitalized flu patients.
• Protects people around you, including those who are more vulnerable to serious flu illness, like babies and young children, older people, and people with certain chronic health conditions

With communal living and hundreds of other students sharing classroom space, colds and viruses can spread quickly on a college campus. These tips can help you protect yourself from getting sick:

1. Wash your hands. Studies have shown that simple hand washing can help prevent a large number of illnesses. So wash your hands, especially any time you’ll be touching your nose, mouth or eyes or if you’ve been around others who are sick.
2. Avoid sharing beverages. Germs are easily spread through the sharing of drinks, so get your own and avoid sharing with friends.
3. Stay home when you are sick. Don’t force yourself to go to class when you’re not feeling well. It will only make you feel worse and infect other students. Email your professors that you’re ill and stay home and rest.
4. Get to the doctor. If you have symptoms that aren’t showing any signs of clearing up within a few days, you may need to take a trip to the campus clinic or your doctor. Simple illnesses can mutate into much more serious ones if left alone, so make sure to seek help if you aren’t feeling any better.
5. Drink lots of fluids. Staying hydrated is crucial for your body to stay healthy and function the best it possibly can.
6. Get a flu shot. Vaccines like the flu shot are one of the most effective steps you can take to avoid viruses. Many colleges offer these for reduced prices so students can get vaccinated for little out-of-pocket expense.
7. Wear flip flops in communal shower. Dorm or gym bathrooms are generally cleaned daily, but can become dirty quickly with so many people sharing them. Always make sure to wear sandals in the shower to avoid getting viruses and bacteria that can cause warts and athlete’s foot.
8. Avoid ill friends. If your friend is sick, try to avoid spending too much time around them. While bringing soup or medications won’t hurt, try to minimize physical contact with ill friends and their stuff to avoid catching their illness.
9. Don’t touch your eyes, nose or mouth. Try to avoid touching these areas, especially if you have not recently washed your hands. The membranes in these areas make it easy for bacteria and viruses to enter your body.
10. Keep immunizations up to date. While most students will have been immunized as a child, some shots may need to be updated when you enter college. Make sure yours are up to date to keep you from contracting a serious illness.

Sometimes people confuse cold symptoms with allergies. Seasonal allergies are caused by allergens in the air and are generally not preventable, however, over-the-counter medications and avoiding the allergen can help relieve your symptoms. With seasonal allergies, also known as hay fever, staying inside an air-conditioned environment can help.

It’s important to know if the symptoms you’re experiencing result from a cold or allergies so that you can be treated in the best way.

Health Center
2825 Stadium Drive
Fort Worth TX 76109
817-257-7940
817-257-7940 (After hours advice)
Contact

• Improved self-confidence  
• Better sleep 
• Decreased chance of depression 
• Increased mood  
• Attain a healthy weight 
• Increased agility  
• Stronger muscles and bones  
• Reduced risk of heart disease 
• Decreased risk of type 2 diabetes 
• Meet new people 
• Increased chance of living longer 
• Enjoy yourself and have fun! 

• Memory. Do you have a big test you’re preparing for? Try exercising a few hours after studying.
  • Exercising after you study can improve your ability to retain information.  
  • Regular exercise increases the volume of your prefrontal cortex, which is the area in the brain that deals with memory and thinking.  
  • Exercise can help lower risk of dementia, a condition related to memory loss. 
• Mental health. Studies show exercise can help reduce symptoms of depression and anxiety. Specifically, exercise reduces cortisol in the body, the body’s stress hormone. It also stimulates the production of endorphins, the body’s natural mood elevators, in the brain. However, if you think you might be experiencing symptoms of depression or another mental health condition, make sure to talk to a health professional.  
• Overall wellness. Regular exercise can help you sleep better, increase your energy level, and offer mental health benefits. Exercise helps you feel better all around – not just physically. 

It is recommended that young adults complete 2 hours and 30 minutes each week of aerobic physical activity at a moderate level or 1 hour and 15 minutes each week of aerobic physical activity at a vigorous level (acsm.org). Aerobic activity is simply brisk exercise that promotes the circulation of oxygen through the blood and is associated with an increased rate of breathing. It is best to spread aerobic activity over 3 days a week. Doing enough aerobic physical activity is extremely important to health, luckily there are a variety of activities that are considered aerobic exercise. Here are some things you can try! 

• Walking  
• Running  
• Swimming  
• Aquarobics 
• Cycling  
• Rowing  
• Boxing 
• Cardio classes 
• Team Sports  
• Dancing  

*Calories burned per hour will be higher for persons who weigh more than 154 lbs (70 kg) and lower for persons who weigh less. 

It is vital to get the right amount of food from each food group as you go through each day. The specific amount depends on your age, sex, and level of physical activity. According to choosemyplate.gov, for the average person eating a simple diet of 1800 calories per day a daily food breakdown to effectively achieve a balanced diet is as follows: 

• Grains: 6 ounces  
• Vegetables: 2 ½ cups  
• Fruits: 1 ½ cups  
• Milk: 3 cups  
• Meats & Beans: 5 ounces 

A healthy eating plan emphasizes fruit, vegetables, whole grains and low-fat or fat-free milk products. It includes lean meats, poultry, fish, beans, eggs and nuts. Above all it keeps a low intake of saturated fats, trans fats, cholesterol, salt (sodium) and added sugars. Everything you eat and drink matters. Learning to implement the right mix into your diet can help you be healthier now and in the future. 

Macronutrients 

• Proteins are complex molecules and the body needs time to break them down. This is why they are known to be a longer-lasting source of energy. All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. 
• Carbohydrates have two major roles: they are the primary energy source for the brain and they are a source of calories to maintain body weight. A diet containing an optimum level of carbohydrates may help prevent body fat accumulation. They are also involved in the construction of the body organs and nerve cells, and in the definition of a person’s biological identity such as their blood group.
  • Simple Carbohydrates are digested and used quickly by the body. These are found in foods such as milk, sodas, cakes, and other sweets. These sugars provide energy to the body, but often lack vitamins and fiber. 
  • Complex Carbohydrates are made of longer strands of sugars. This means that they take the body longer to digest. They often include other vitamins and minerals and provide the body with a source of fiber.  
• Fats are both provide a source of energy for the body and protect the internal organs of the body. Some essential fats are also required for the formation of hormones. Fats are the slowest source of energy but the most energy-efficient form of food. Each gram of fat supplies the body with about 9 calories, more than twice that supplies by the two other macronutrients.  

• Calcium and Vitamin D : Adults need vitamin D and calcium to help build and maintain bone health. It is important to include 3 servings of vitamin D-fortified, low-fat or fat-free milk and yogurt each day. Other calcium-rich foods are fortified cereals and fruit juices, dark green leafy vegetables and canned fish with soft bones. If you take a calcium supplement or multivitamin, choose one that contains vitamin D.   
• Vitamin B12 : Vitamin B12 plays an important role in how your body creates energy. Fortified cereals, lean meat and some fish and seafood are sources of vitamin B12. Ask your doctor or dietitian about your B12 needs.   
• Fiber : Eat more fiber-rich foods to help keep a regular digestive system. Fiber also can help lower your risk for heart disease, control your weight and prevent type 2 diabetes. Choose whole grain breads and cereals and include more beans and peas. Fruits and vegetables also provide fiber.  
• Potassium : Increasing your intake of potassium along with reducing sodium (salt), may lower your risk of high blood pressure. Fruits, vegetables and low-fat or fat-free milk and yogurt are good sources of potassium. Choosing to prepare foods with little or no added salt is another great way to lower your risk of high blood pressure. 

1. Plan Your Meals: Plan to eat at least three meals a day. Whether you’re eating at home, packing a lunch, or eating out, an overall eating plan for the day will help keep you on track.   
2. Balance Your Plate: Aim for half your plate to be filled with vegetables, 1/4 with lean meat, poultry or fish, and 1/4 with grains.   
3. Size of Plate Matters: Try changing from a large dinner plate to a smaller one. It may help you feel satisfied with reduced portions.   
4. Start Healthy: Start your meal with low calorie foods like fruits, vegetables and salads. Then move on to the main course and side dishes.   
5. Know When to Stop: It takes about 20 minutes for your brain to get the message that your body is getting food. So, fast eaters – slow down and give your brain a chance to get the word. Know when you have had enough to eat. 
6. Snack Smart. Choose snacks by the calories and nutrients they provide. Include snacks as part of your daily calorie allowance and limit portions to one serving. Keep portable, healthy snacks in your desk, backpack or car.  
7. Don’t Drink Your Calories: Many drinks, including sodas and iced coffee beverages, supply the body with empty calories that your body cannot process. Mostly, these calories get stored as fat in your body. Make your calories count by choosing nutrient rich foods over high-calorie high-sugar drinks like alcoholic beverages and sodas.  
8. Split Your Order. While eating out at your favorite restaurant, share an extra-large sandwich or main course with a friend or take half home for another meal.  

TCU Resources

Click this link to Book an Appointment with the Campus Registered Dietitian, or you can contact Maddie Jacobs, MS, RD, LD directly at 817-271-9562 or email her at Maddie.c.jacobs@tcu.edu

Dean of Students
The Harrison, Suite 1600
817-257-7926
deanofstudents@tcu.edu

Health Center Services
2825 Stadium Drive
Fort Worth TX 76109
817-257-7940
817-257-7940 (After hours advice)
Contact

Sleep serves a restorative purpose, both psychologically and physiologically. A good night’s sleep is essential for mental functions such as memory and concentration. Sleep is also important for:  

• General physical health 
• Restoring energy 
• Recovering from injuries or illness 
• Growth 
• Psychological well-being and mood 
• Work performance 
• Sustaining relationships 

How much sleep someone needs varies from person to person. However, most people require around 7-9 hours of sleep each night. Not getting enough sleep can result in:  

• Decreased attention, concentration and memory  
• Irritability and other mood disturbances  
• Impaired judgment and reaction time  
• Poor physical coordination  

The seriousness of these effects depends on how severe the sleep deprivation is (e.g. less sleep vs. no sleep; one night’s poor sleep vs. chronic problems) and the tasks and responsibilities of your day. If you have ongoing problems with sleep, it’s important to talk with your doctor to figure out ways to improve your sleep quality.   

1. Get into a routine. One of the best ways to train your body to sleep well is to go to bed and get up at approximately the same time every day, even on weekends and days off. It is important your body stays in a sleep rhythm.   
2. Sleep when sleepy. Try to only sleep when you actually feel tired or sleepy, rather than spending too much time awake in bed.   
3. Get up & try again. If you haven’t been able to get to sleep after about 20 minutes, get up and do something calming or boring until you feel sleepy, then return to bed and try again. Sit quietly on the couch with the lights off, or read something boring. Avoid doing anything that is too stimulating or interesting, as this will wake you up even more.   
4. Avoid caffeine & nicotine. It’s best to avoid consuming any caffeine (coffee, tea, cola drinks, chocolate, and some medications) or nicotine for at least 4-6 hours before going to bed. These substances act as stimulants and interfere with the ability to fall asleep.  
5. Avoid alcohol. It is also best to avoid alcohol for at least 4-6 hours before going to bed. Many people believe that alcohol can help you fall asleep, but it actually interrupts your body’s ability to get into REM sleep, which is one of the most restorative phases of your sleep cycle. 
6. Bed is for sleeping. Try not to use your bed for anything other than sleeping and intimacy, so that your body comes to associate bed with sleep. If you use your bed as a place to watch TV, eat, read, work on your laptop, pay bills, and other things, it will be more difficult for your body to learn this connection. 
7. Avoid naps. It is best to avoid taking naps during the day, to make sure that you are tired at bedtime. If you can’t make it through the day without a nap, aim to sleep for less than 45 minutes and before 3pm.   
8. Sleep rituals. Develop your own rituals of activities to remind your body that it is time to sleep. Some find it useful to do relaxing stretches or breathing exercises for 15 minutes before bed each night or sit calmly with a cup of caffeine-free tea.   

Primary insomnia is persistent problems with sleep that are not resolved by basic treatments for sleep difficulties. These problems can last for more than one month, and may include:   

• Difficulty falling asleep – also known as onset insomnia  
• Waking up on and off during the night – also known as middle insomnia  
• Waking up very early and not returning to sleep   
• Unsatisfactory sleep quality

Insomnia is the most common psychological health problem. It has been estimated that 15-30% of the adult population suffers from insomnia, with twice as many women as men suffering. Insomnia becomes more common as we get older, but it affects a range of ages. Most of us experience problems with sleep at some point in our lives, generally when under stress, but you should consider seeking help for what’s called chronic insomnia. This is when your problems with sleep have lasted for more than one month or if you cannot get a good night’s sleep without sleeping pills.  If you suspect you have a form of insomnia, we advise you to see a physician.  

Health Center Services
2825 Stadium Drive
Fort Worth TX 76109
817-257-7940
817-257-7940 (After hours advice)
Contact

Counseling & Mental Health Center
Jarvis Hall, Suite 232
817-257-7863
24/7 Counseling Line 817-257-SAFE (257-7233)

Dean of Students
The Harrison, Suite 1600
817-257-7926
deanofstudents@tcu.edu