Student Health Guide (uni edition) 2022/23 - Edinburgh Napier edition by healthguidepublishing

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THE UK’S DEFINITIVE GUIDE TO STUDENT HEALTH UNI EDITION

WELCOME TO

EDINBURGH NAPIER UNIVERSITY S

pread over three campuses, you have joined a learning community 19,000 strong and 58 years in the making. No matter your discipline or background, we are sure your time at Edinburgh Napier will be one of opportunities, challenges, growth and of course, we hope, fun! Our Student Accommodation team are here to help those students living in our accommodation settle into life in Edinburgh. Our teams from Student Futures and Academic Skills work hard to provide you with the chance to improve and develop your employment prospects and key academic skills through personalised advice, drop-in sessions, and a variety of workshops. Our Student Wellbeing and Inclusion team is here to help you succeed in the face of challenges you may encounter – this includes funding advice, support for your mental health and wellbeing, guidance to ensure all students are equally included in university life, support for students who may be thinking about leaving and our Chaplaincy service. Our Widening Participation team provides information and tailored support to students from a variety of backgrounds and the Visa and International Support team offers a friendly welcome to all international students and advice on a range of immigration matters relating to study and life in the UK.

Information Services are here to provide specialist library resources, flexible study spaces, up-to-date equipment and our professional expertise. You’ll find relaxation spaces in all our campus libraries. Be sure to make use of our Shelf Help service where you can confidentially find information, advice, and personal stories that deal with a wide range of health and wellbeing topics. You can find Shelf Help online at: libguides.napier.ac.uk/shelfhelp Before you know it, you will be joining our international community of alumni and making your own way through the wider world. Until then, we encourage you to make the most of your time at Edinburgh Napier – we have so much to offer you! Make friends. Ask questions. Have fun. Jump in!

cademic Skills

As a university student you will want to get the most out of your studies and to develop as an effective and independent learner. Our Academic Skills service can help you do just that! We offer a range of opportunities such as workshops and individual advice and guidance to help you develop your academic skills and hopefully improve your grades. You can attend our informal, open workshops, which cover topics such as structuring essays and reports, writing the perfect paragraph, critical reading and writing, introductions, and conclusions, plus many more. You can make a one-to-one appointment for some advice and guidance related to your assessments or to discuss your academic skills in general. There are also a range of resources and online learning activities available. All the details of the service are on My Napier. We also have an excellent resource Get Ready to help you prepare for university study.

tudent Accommodation

Our entire team of accommodation staff are committed to ensuring our resident students succeed both academically and socially. The flats are managed by a dedicated team of staff including Accommodation Officers, Assistants and Resident Assistants. Staff are trained to handle all aspects of tenancy management and provide support and guidance to students throughout the year. Contact details of your Accommodation Officer and Resident Assistants are displayed on the noticeboard of your flat and at individual accommodation receptions. While you’re living with us, feel free to contact us with any questions you might have – we’re here to help! We are on-call for our residents should they be locked out, need advice and support or even just a chat – we are trained in mental health first aid. We have a 24-hour security service which can be contacted on 0131 455 6119. Security will often be found at the accommodation sites during the evenings and weekends, so don’t be afraid to say hello!

We want Edinburgh Napier to be a place where all students can thrive, regardless of personal background or individual identity, and a place where all staff and students can bring their authentic selves to the university. For this to happen Edinburgh Napier needs to be a place where everyone feels safe, included, valued, and respected. We are clear about the standards of conduct expected of our university community, from both staff and students alike. It is important to us that our students have confidence in reporting issues when these standards are not upheld.

Report and Support

Zero Tolerance

You can report incidents either anonymously, or to an adviser who will then help you understand different reporting options and help you to access support.

Zero Tolerance is our university-wide campaign to prevent hate incidents, discrimination, harassment, and sexual violence on our campuses and in our communities. These are issues affecting all aspects of society and we want to be proactive in making sure that it’s not a part of uni life. We are committed to making Edinburgh Napier a safe place for all our students and staff. As part of this commitment, we have invested in a series of modules to raise awareness and to increase confidence in responding to issues around consent, tackling harassment and being an Active Bystander.

Report and Support is our online tool for reporting any incidents of hate, harassment, or misconduct. The University is committed to supporting students who have been affected by any form of misconduct and will take the appropriate action regarding those who commit it. It’s important that anyone subjected to any form of misconduct can confidently report it and know that they can get support. You can learn more about Report & Support by viewing a short clip on YouTube.

If you are a survivor of misconduct and want the University to support you, go to Report & Support on My Napier.

Q&A

Coming to university is an adventure, and here at Edinburgh Napier we strive to make sure you get the best experience throughout your time with us. We understand coming to university may also be daunting, especially after two years of the pandemic and there may be times when it’s not plain sailing. That’s why we have a range of services and support available. Our Disability Adviser, Lisa Adams, is here to answer questions about the importance of taking care of your health and wellbeing.

What is the Student Counselling and Mental Wellbeing team at Edinburgh Napier? Our Counselling & Mental Wellbeing team offers a range of support, coping strategies, and advice for students experiencing stress, anxiety, or mental health issues due to personal circumstances or academic pressures. You might be struggling with experiences from the past, or perhaps you feel that relationship issues are getting on top of you. Maybe the pandemic has made it difficult to cope, and your studies are being affected by how you are feeling. Remember to ask for help if you need it. It’s better to do this as soon as you realise things are difficult. We are an approachable team, and we are keen to help, as we know it can make a difference. Our current services are: •

Counselling

•

Cognitive Behavioural Therapy

•

Mental Health Advice

•

Mindfulness

•

Wellbeing Drop-In

•

Mindfulness Drop-ins

•

A varied workshop programme

•

Specialist support from Edinburgh Rape Crisis (ERCC)

Please read more about the service and how to register by going to Counselling and Mental Wellbeing on My Napier. If you have questions or if you need to speak to a practitioner, please get in contact by emailing counselling@napier.ac.uk

Q&A

I have a disability which might impact my studies – is there support for me? Yes, there is - the Disability Inclusion team is here to help you make the most of your time at Edinburgh Napier. If you have a disability, health condition or specific learning difficulty such as dyslexia, you are strongly encouraged to speak to a Disability Inclusion Adviser about your support needs at the earliest opportunity. As a first step, we will normally look to match whatever support you have had at school or college. If you have had a support plan in the past, it is always helpful if you can bring that to your first meeting with one of our Advisers. This first meeting is important, even if you have included information on your application form or mentioned your difficulties to a lecturer. We can help you look ahead; predict any difficulties you might experience and take steps to help you avoid any of those problems. Please note that support, including exam adjustments, is only put in place once you have discussed and agreed them with an Adviser in the Disability Inclusion Team. Contact us at disabilityandinclusion@napier.ac.uk

Who can I talk to about issues with money and finance? We know that money worrries can be a real challenge and so our Student Funding team is available to help with money worries by providing advice on government funding and student loans, advising on eligibility for extra funding, helping with emergency financial situations, providing one-to-one guidance, and assisting with funding applications. Contact us at studentfunding@napier.ac.uk

What is a Personal Development Tutor or PDT? Your PDT is an academic member of staff assigned to you by your School during the first few counselling@napier.ac.uk weeks and is your first point of contact for any academic or personal issues you may experience throughout your time at university. Your PDT will arrange to meet you, usually within the first few mentalhealthadviser@napier. weeks of term, to say hello. ac.uk

What do they do? Your PDT will help you to review progress on your programme of study and give disabilityandinclusion@napier. advice on module choices and study skills. They will listen and discuss ac.uk any areas of concern and will be able to direct you to further sources of support if needed. What you discuss with your PDT will studentfunding@napier.ac.uk remain confidential, unless you give them permission to share it, or your PDT is concerned that you may be at risk. keepontrack@napier.ac.uk How do I know who my PDT is and how do I contact them? If you don’t know who your PDT is, chaplaincy@napier.ac.uk you can find out from your eStudent record. You can email or phone them. Their address and phone napierstudents.com number can be found in the general address list on the University emailwww system. You should keep in touch with your PDT during your time at university as they are therestudentfutures@napier.ac.uk to help and support you to achieve your full potential.

Q&A

I feel a bit lost and that I don’t fit in – what should I do? A new uni, a new city, a new way of life. All these things can be quite overwhelming, and you may need some support settling in. Our Chaplaincy can help you reach out to make new connections, meet new friends and feel part of the Edinburgh Napier community. Edinburgh Napier Students’ Association (ENSA) hosts many clubs and societies where you can make new friends. There are so many ways to stay connected and develop your skills and experiences through activities like volunteering - contact our Student Futures team to find out more.

Things at university are not going as well as I’d hoped, I’m thinking about leaving – who can I talk to? Speaking to your PDT and lecturers on your course is a good place to start. If you would prefer to speak to someone independent of your studies, then get in touch with our Keep on Track team. They’ll listen without judgement and signpost you to the right services, supporting you to find the best way forward and make the right decisions for you. Contact us at keepontrack@napier.ac.uk

What else do I need to know about getting support at Edinburgh Napier? Remember to reach out and ask for help if you need it. It’s better to do this as soon as you realise things are getting difficult. Please remember - we are an approachable team and really want you to feel supported. To get in touch with one of the teams, keep an eye on all the services’ info on My Napier where we’ll keep details updated of how to access drop-in sessions or make an appointment on and off campus.

Emails and contact info: • • • •

my.napier.ac.uk/TalkingHelps counselling@napier.ac.uk disabilityandinclusion@napier.ac.uk studentfunding@napier.ac.uk

• • • •

keepontrack@napier.ac.uk chaplaincy@napier.ac.uk www.napierstudents.com studentfutures@napier.ac.uk

dinburgh Napier Students’ Association (ENSA) is here to support you and help make your student experience the best that it can be! You automatically become a member of ENSA when you matriculate.

Being a student is about much more than just your academic studies, there is a whole host of amazing events, activities, and opportunities, so make sure you explore everything the University experience has to offer. Try out new things, and meet friends for life, with our sports clubs and societies, help to shape your own education by becoming a Programme Rep, or raise awareness and make an impact through our student-led campaigns. Being part of our university community is an amazing experience - the students, the staff, and the city, all make this a great place to learn, grow and thrive. The best way to kick off your student experience is ENSA’s Freshers Week, with over 30 activities across the entire first week of term. If you’d prefer a more virtual experience, look out for our range of online events.

Welcome to Edinburgh Napier University! I’m Olumuyiwa Opaleye, your elected Student President for the year. I’m also new to Edinburgh and the University, having started my course in January, so I know that things can feel both exciting and daunting all at the same time. Getting involved with your students’ association is a great way to make the most of your time here. I was so impressed with the help and support that ENSA provided, even before I started my course, that I knew I wanted to get involved as soon as I arrived. If you are finding it difficult to settle in or are not enjoying University as much as you hoped, our ENSA Advice service provides confidential, professional, and independent advice, and it’s free to use.

Find out more about Edinburgh Napier Students’ Association by visiting their website:

www.napierstudents.com

HELPFUL CONTACT INFORM

ATION

Registering with GP - On arrival at Edinburgh Napier, you should register with a GP (General Practitioner) in the area you live. You can find out where your nearest GP practice is on the NHS Inform website. Once you have registered it is encouraged that you update your eStudent Record with your GP details. This will help the university support you in the best way possible during your studies. In the event there is a serious concern about your health and wellbeing, it may be necessary to contact your GP on your behalf. Please note that you can register with a doctor in the UK and still see your doctor at home as a temporary patient. Counselling - counselling@napier.ac.uk

Mental health online support

Access, support and adjustments for disability

Togetherall - www.togetherall.com

disabilityandinclusion@napier.ac.uk Money advice and applications for extra funding studentfunding@napier.ac.uk Study skills support academicskills@napier.ac.uk

Confidential phone support from students for students - Nightline 0131 557 4444 University information and support if you have experienced any form of harassment, misconduct or violence including race hate and sexual violence or misconduct reportandsupport.napier.ac.uk

Careers advice - Go to Careers & Development on My Napier

Edinburgh Napier Students’ Association Advice

Library library@napier.ac.uk

0131 229 8791 www.napierstudents.com

0131 455 3500 Chaplaincy support chaplaincy@napier.ac.uk Faith, Spirituality and quiet rooms Go to Faith, Spirituality and Chaplaincy on My Napier for more information Support if you are thinking about leaving keepontrack@napier.ac.uk Support if care experienced/an unpaid carer/estranged from your family wideningaccess@napier.ac.uk IT issues - ISServiceDesk@napier.ac.uk General university advice iPoint@napier.ac.uk

ensa.advice@napier.ac.uk Edinburgh Rape Crisis Centre 080 8801 0302 www.ercc.scot/studentsurvivors studentsurvivors@ercc.scot Sexual Health clinic (STI testing and free condoms) www.lothiansexualhealth.scot NHS 24 (out of hours medical help) Call 111 Find a local dentist - How to Register with a Dentist services.nhslothian.scot Go to Free period products on My Napier for more information and free sanitary items. These can be collected at locations on all campuses.

STUDENT HEALTH GUIDE

WELCOME I

f you keep up to date with the news, you may be forgiven for thinking that the world is moving from one disaster to another with no end in sight. It can be really overwhelming. In these situations, there is a lot that we can’t control so the only sensible option is to focus on what we can control. Typically, we only really have control over ourselves – what we do, say, eat, plus how we spend our time and who we choose to spend that time with. We can’t control world events, or what others think of us. We can’t control the actions of others, but only our reaction to what they say or do. Taking control, and understanding that we have agency to do so, is the first step in building resilience.

Resilience will help you navigate the obstacles that you will inevitably encounter in life and will allow you to see the positives in negative situations. Building resilience will get you back on track quicker and will help you seek out the opportunities available to you – academically, personally and professionally. This Guide has been expertly designed to help you take ownership and become resilient. Whether it’s through

TAKING CONTROL, AND UNDERSTANDING THAT WE HAVE AGENCY TO DO SO, IS THE FIRST STEP IN BUILDING RESILIENCE

identifying mental health issues, embarking on a new fitness journey, or being clued up in respect of sexual health, everything you need to know is contained within these pages. It has been compiled by former students who know exactly what is up ahead and is designed to give you a head start. Enjoy!

Victoria Evans Founder, Student Health Guide

STUDENT HEALTH GUIDE

CONTENTS

Think of the environment! Pass this Guide on or recycle

MIND 8-27

BODY 28-41

FUEL 42-61

FITNESS 62-79

SEX 80-95

LIFE 96-115

Publisher, Writer & Editor Victoria Evans Medical expert Dr Will Swallow Art director Dan Hilliard, www.hilliard.design The contents of this magazine are copyright © Student Health Guide Ltd and may not be reproduced or transmitted, in any form in whole or in part, without written consent from the Publisher. Neither Student Health Guide Ltd nor its staff can be held responsible for the accuracy of the information herein or for any consequence arising from it. All enquiries to: victoria@studenthealthguide.com 01483 660 341 www.studenthealth.education

WHAT TO EXPECT

AT UNI Congratulations on starting uni! It’s likely you feel excited, but probably a little overwhelmed. Here are our top tips… and the one piece of advice you really need

tarting university is a really exciting time where you’ll likely live, work and study independently for the very first time. You’ll have some of the best days of your life as a student – days where you achieve something that you never thought was possible; where you make new friends and experience exciting things; and finally, the day you’ll graduate knowing that your hard work

BE PREPARED

has paid off. But let’s be real – dealing with competing pressures at uni can be really tough. Be practical with your expectations and use the advice and tips in this Guide to help you along the way. And, finally, don’t ever be afraid to ask for help before it gets too much. Your uni is there to help, and no problem is ever too big to be resolved. It’s OK not to be OK.

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STUDENT HEALTH GUIDE

UNIVERSITY There’s a lot to take in when you join, so use our handy guide to tick off the must-do’s

MUST-DO’S WHEN YOU FIRST JOIN

Get these steps ticked off as soon as you can to make sure your health, finances and home are taken care of. And it’s not just for first-year students – if you’re returning for the new year, check out the list below to ensure that you completed these when you first joined…

GET THE HELP YOU NEED

Regardless of whether you’re a domestic or international student, make sure you register with a GP – ideally your university GP. Your Student Services will give you details and guidance of how to do this. And there’s no point waiting until you need medical treatment to register – you will want to make sure you’re registered ahead of time in case the issue is urgent. This applies to international students as well; non-UK citizens may have to pay to access treatment through the NHS but it’s free to register with a GP.

3 GET YOUR VACCINATIONS

First-year students (aged under 25) are recommended to have the Meningitis ACWY vaccine. You may get this vaccination done before you come to uni, but if not, book an appointment with your GP once you’ve registered. Check with your course provider if you need anything further. If you are eligible for a COVID-19 vaccination, book an appointment as soon as possible for both jabs.

For your university to provide proper support to you, let them know your needs before starting your course. If you have a learning difficulty, history of mental or physical illness or you’re a carer, it’s wise to get in touch with the relevant department at your uni and learn what help they may be able to offer you to make your student years as comfortable and enjoyable as possible. Also bear in mind that you may develop additional needs during your time at uni – stay alert to this and seek help.

CHECKLIST during your first weeks to set yourself up for success…

LIVING TOGETHER

SORT YOUR FINANCES

If you haven’t done so already, consider setting up a student bank account and set a monthly budget so that your income lasts equally throughout the year. Check out our Money Matters article (p104) for practical guidance on banking, budgeting and spending. Also, check with your accommodation provider as to whether you need contents insurance for your belongings. Some have this included in the rent, but if you’re in private housing, you’ll need to put cover in place to protect against theft, damage or loss of key items such as your mobile phone and computer.

JOIN IN!

Freshers’ Week will soon be under way, so this is the perfect time to get involved and meet new people.

The social aspect of uni can be daunting for some, especially if you’re an introvert, so start small. Introduce yourself to your neighbours within your accommodation and go to Freshers’ Fairs, induction lectures and welcome activities as a group. Keep an open mind, step outside of your comfort zone and chat to as many people as possible. Uni isn’t all about academics – it’s also the best opportunity to try something new and develop your skills, so go for it!

This is probably the first time you’ve lived away from home, so the concept of living independently but sharing facilities with lots of strangers can be odd. Accept that we’re all different, so if someone has unusual habits, be tolerant of their differences and embrace the diversity! Be respectful that people opt for different schedules and may be studying or sleeping when you want to party. Keep your bathroom and living areas clean and tidy to avoid unnecessary illnesses. And, finally, keep an eye on your class and roommates. If you notice worrying behaviour or feel that something isn’t right with their health or wellbeing, it might be worth asking if they are coping, or alerting the university about your concerns.

STUDENT HEALTH GUIDE

INTRODUCTION TO YOUR

MIND

ou may not feel it now but going to university is a life-changing event – whether you’re commuting from home or living on campus. Students have never faced pressure quite as much as they do today. Concerns about workload, finances, housing, relationships, social media and uncertainty about the future can cause a detrimental effect on the mental health of students. Just remember that it’s perfectly fine to say, “I am not OK.” Mental health is just as important as our physical health. Thankfully, society is becoming more accepting of people who are honest about their mental health, and the more people who speak up, the more accepted it will become to seek help.

JUST REMEMBER THAT IT’S PERFECTLY FINE TO SAY, “I AM NOT OK”

Mental health is critical to our wellbeing, but there are times in life when we all struggle. The key to mental resilience is learning when and how to ask for help…

MIND

STRESS & YOUR BRAIN External pressures – such as falling behind at uni, a toxic friendship or being bullied – can have a huge impact on your brain. When stressed like this, the brain releases excess cortisol (a stress hormone), which has been linked to memory loss and premature brain ageing. Stress can manifest itself in many different ways –you might feel a sense of panic (think: jittery limbs, sweating, shortness of breath, a faster heart rate, etc) and you might even get a headache or stomach ache. While it’s impossible to eliminate all stress in your life, there are ways to reduce it.

THE BEST MIND APPS All of these are available for free and are suitable for both Apple and Android phones:

MANAGING STRESS

Stress often comes and goes, usually when you’re pushed out of your comfort zone – like when facing a tough exam or going for an interview. If you’re feeling tense and anxious, try these techniques to calm your nerves: ■ It’s common to be nervous of the unknown, so think through some of the common eventualities and plan out what you’ll do – that way you’ll feel prepared and calmer about the outcome. ■ Make time to relax and meditate. Sit in a quiet area, close your eyes and take five deep breaths, in and out. ■ Get a decent night’s sleep, so that you feel rested and ready for the new day.

GETTING HEL

If you’re su ffering fro mental ill m h depressio ealth such as n, anxiety other unu or any su trusted fr al thoughts, tell a iend or par ent, your GP or Stu dent Se soon as yo rvices as u can.

■ Go for a walk to get some fresh air and clear your head. ■ Thinking positively about the things you can control is more likely to help you overcome the hurdle you’re facing. For example, if you don’t get the job you applied for, there will be another.

Headspace: This app makes meditation simple. Through the guided sessions, learn meditation and mindfulness in just 10 minutes a day. Peak Brain Training: Challenge your cognitive skills with over 30 fun games. View your Stats to track your progress over time. SAM: Developed by a team of psychologists, this app offers a range of selfhelp methods for people who are serious about managing their stress and anxiety levels.

MAYBE AN APP FTOHRETRE’S HAT

STUDENT HEALTH GUIDE

MANAGING

STRESS & ANXIETY

Starting uni is full of new experiences, new friends, new surroundings and, for most, a completely new way of life. This should be a really exciting time, but feeling stressed and anxious is completely normal for most students. Here’s how to cope… n a recent UniHealth survey, 82% of firstand second-year student respondents at UK universities said they were suffering from stress and 45% have experienced depression. It’s unsurprising in some respects – starting university is a big life step and one that often requires major upheaval. It’s likely you’ll have moved away from your home, mates and family. You need to make new friends, orientate different surroundings and deal with new academic pressures. Add in the burden of student debt, dayto-day financial concerns and pressure to have an amazing

UNI IS VERY DIFFERENT TO SCHOOL AND IT’S LIKELY YOUR COURSE WILL BE A MAJOR STEP UP

‘uni experience’ and it’s no surprise that sometimes life can seem overwhelming. For some students, it’s exceptionally challenging – one in five respondents in the UniHealth survey said they have had suicidal feelings. What’s more alarming is that only 25% of students experiencing stress and depression said they would

seek help. Many others said they were “too embarrassed” or they were unaware that help was available to them. One of the biggest challenges when starting uni is that everyone appears to be coping well and taking the new experience in their stride. They seem to have made friends, post amazing photos on Instagram, and hand in all of their assignments on time. But, behind the scenes, the reality is often completely different. There are very few people who don’t suffer from stress or anxiety at some point, so it’s important to realise that you’re not alone or different.

GETTING HELP Whilst mental health awareness has become more prominent in recent years, lots of people still struggle to come forward and seek help. Often, they feel embarrassed or weak, especially when they believe they should be having the time of their life. The good news is that there are various places

to go to for help – speaking to a parent or a friend could be a good place to start. Going to see someone at your uni’s counselling service or your GP is another good option – they understand the pressures on students and can offer bespoke support. If you prefer to speak to someone confidentially, you can call the

HELP

Samaritans (free on 116 123) or text, e-mail or call Nightline (www.nightline.ac.uk), which is an overnight listening service run by students for students between 8pm and 8am. Remember that it takes strength and courage to say you need support, and no one will ever judge you for seeking it.

MIND

SOCIAL MEDIA AND PERFECTIONISM It’s not easy scrolling through your social media feeds and seeing beautiful people travelling to incredible places and experiencing amazing things. Sometimes we wonder why our photos don’t match up – even after we’ve posed 20 times, cropped out our mates with their eyes closed and applied a Lark filter, they still don’t seem to compare. The truth is that the photos you’re looking at are usually heavily edited and often give a distorted view of reality. For example,

some celebs have been caught Photoshopping their pics, and pretty much everyone posts only the best bits of their life. (When did you last post a photo of yourself doing the laundry?) Others have been known to hire sports cars and swanky Airbnbs to give the illusion of a millionaire’s lifestyle. The reality? All smoke and mirrors. So, the next time you feel envious of someone else’s life, body, car or house – or strive to be as ‘perfect’ as them – remember what you’re aiming for probably doesn’t even exist.

STUDENT HEALTH GUIDE

LOOKING AT

DEPRESSION

The pressures of being at university can be immense, making depression a fact of life for many students. Just remember that you’re not alone.

here will be moments when your time at uni won’t all go to plan. With exam stress, debt worries, pressure to achieve and trying to juggle part-time jobs, relationships and academics, it’s no wonder that students can be susceptible to stress, anxiety and low moods. But when does ‘feeling down’ turn into depression? What is depression? How many times have you heard people say they’re depressed, when they’re really not? The English language doesn’t always have the right words to convey how we feel and not everyone’s understanding is the same. Being ‘a bit down’ or ‘fed up’ is very different from depression. If you’re feeling a bit low, you can usually make yourself feel

better by sleeping it off or resolving the underlying issues, so the feeling goes away. But when you’re suffering from depression, it’s something that lasts for weeks or even months. It’s a state of mind that’s hard to escape from, no matter what you try. Sufferers sometimes feel that they’re not equipped with the skills to solve their problems and that there’s little point in trying.

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yo od When to turn t ne of the o sy th a ’s e t a ’s it th o. Bo l , but can d e drugs ings you ke you fe a t th wors imately mven if they lt will u worse, e eprieve. even a brief r help. offer ad, seek Inste

There’s also a misconception that the sufferer’s life must be a mess. But that’s the crux of depression: it doesn’t discriminate and can affect anyone regardless of perceived success, wealth or appearance. You’re not alone The pressures of university life have led to a huge increase in depression among the student population. Since 2007, there has been a three-fold increase in students seeking help from Student Services, so while you may think that nobody else feels your pain, you’re actually far from alone. Since the symptoms of depression often come on gradually, sometimes it’s difficult to identify the condition early on, which delays doing something

SIGNS TO LOOK OUT FOR The symptoms of depression vary from one person to another, but anybody suffering from it will be battling with at least some of these:

■ Feeling sad or hopeless ■ Losing interest in things they’ve previously enjoyed ■ Anxiety ■ Tearfulness ■ Poor sleep and tiredness ■ Unexplained aches and pains ■ Self-harming

■ Low self-esteem ■ Feeling intolerant or irritable ■ Finding decision making to be difficult ■ Paranoid thinking ■ Suicidal thoughts ■ Feeling that there’s no point in living

MIND

about it. In severe cases of depression, it’s possible to feel so low that you have thoughts of withdrawal, self-harm or suicide. You can also suffer from psychotic episodes, which is where you start to see, hear or believe things that aren’t real. Even if you’re feeling fine, one of your friends or flatmates may not be, so look out for anyone struggling academically, taking part in fewer social activities

or avoiding social contact altogether. They could also be neglecting their interests or be having problems at home or in a relationship. Stay vigilant – you could be the person who breaks the cycle. Feel better, faster You can ease the effects of depression and keep your mind healthy by using these three techniques, courtesy of mental health charity Mind (www.mind.org.uk).

■ Break the cycle of negativity. Dark thoughts often breed more dark thoughts, so think of positive things you’ve achieved and things you’re grateful for. ■ Do something active to keep your mind on something else. It needn’t be strenuous. ■ Connect with others as often as possible, even if it’s just a quick phone call.

GET HELP

If you are st your men ruggling with advice fro tal health, seek m Studen t Services or your G P These site as soon as possible s are good . sources o inform f ■ www.stu ation too: dentmind s.org.uk ■ www.m ind.org.uk

STUDENT HEALTH GUIDE

RESILIENCE AND DEALING WITH CHANGE From pandemics to personal relationships, here’s what you need to know about dealing with change

ne thing is for sure in life: you never know what is around the corner. Whilst it might be a cheesy saying, it is very true. There is no doubt that you will face many unexpected challenges throughout your life. Whether it’s a breakup, losing a loved one, failing at something or a global event like a pandemic, these life events can bring with them a range of emotions – sadness, confusion, fear, anxiety, and a sense of loss. It’s perfectly normal to feel intense emotion towards change. Whilst some people naturally cope better with change than others, very few people remain completely unaffected by it. Learning how to cope with change is a skill that is developed over time as you experience more things, and your perspective changes. People who cope well are often referred to as being resilient. This refers to a person’s ability to ‘bounce back’ in the face of adversity. Bouncing back isn’t a race though. Whether it takes

IT’S PERFECTLY NORMAL TO FEEL INTENSE EMOTION TOWARDS CHANGE

you five minutes or five years, working through the emotions attached to a changing circumstance is demonstrating your resilience. Whilst everyone deals with things differently, there are a few things you can do to help build resilience and cope better in the face of change: Keep calm and take a deep breath if you receive bad news. Give yourself some time to process things before reacting. Choose your response and think objectively about how to react. It’s hard to remove emotion from some situations, but having a clear head can really help you decide what to do next. Believe in yourself and realise just because something bad happened once, it doesn’t mean it will happen again. Have confidence in yourself and your ability to get through this.

Set yourself goals and accept that you might not reach them all. Don’t be afraid to be ambitious and don’t forget to regularly look back at how far you have come. Be realistic and understand that you will experience setbacks throughout your life. In fact, some of the most successful people will tell you that they succeeded because of the setbacks. Talk it through if you need to. You never need to be ashamed in asking for support with major life events.

MIND

Remem all chan ber not Someti ge is bad. natural mes it is the co and can urse of thing s exciting lead you in an new dir ection.

COPING WITH ACADEMIC SETBACKS Whether you fail a module, or are struggling with your entire degree, remember that academic setbacks at university are common for lots of students and that all is not lost. There are many ways you can get back on track:

Don’t bury your head in the sand. If you are struggling or have failed coursework or an exam, you need to be proactive in understanding what went wrong, and how you can fix it next time. Don’t do nothing.

Try to identify what went wrong. If it’s a case of not putting in the work, then that’s easy to solve next time. If it’s that you revised the wrong thing, or don’t understand the material, you may need to investigate further with your tutor. Make sure you learn from last time and don’t repeat your mistake.

Put in the extra work. Read extra materials, join a study group or chat to your tutor about the marking criteria. Do whatever it takes to get ahead. It’s not going to be forever but putting the work in now will help avoid feeling like this again in a few months’ time and will maximise your chances of success. You may need to keep tweaking your approach until you find one that works for you, but it will be worth it in the end!

STUDENT HEALTH GUIDE

EXAM & ACADEMIC STRESS Studying a degree isn’t easy – there is so much content and never enough time. But don’t despair, as there are ways to make studying less stressful…

tress usually occurs because we’re worried about the outcome – we often feel pressure from our tutors, family and ourselves to do

well. We worry about what the effect may be on our life if we don’t get the grade we need, like not getting the job we want and how this may impact our future. On top of that,

studying is tough – there are loads of distractions and heaps of content – you may feel you never have enough time and begin to wonder if you’re even reviewing the right thing.

YOU’RE NOT ALONE

STOP PROCRASTINATING

JUST GET STARTED

First off, acknowledge that you’re not the only one feeling stressed. Whether your peers admit it or not, it’s likely you’re all feeling the pressure. Sometimes, it’s great to chat it through with them, as they may give you some practical scheduling or revision tips. You could even talk with last year’s cohort of students to give you some perspective that there is light at the end of the tunnel.

It’s likely that the hardest part of studying is focusing on the work and not getting distracted, particularly by your mates who might have lectures and exams at different times. Another culprit is the internet. It might seem hard, but put down your phone. Turn it off. Put it in a drawer. Anything you have to do to avoid temptation.

When it comes to studying, the biggest hurdle is often just getting started. Begin your day with the hardest work and when you feel your focus slipping, take a short break and then get back to work as soon as possible. Try to put together Ado a study positiv pt a e schedule Think “I attitude. to keep on give this ’m going to 100 track. way yo %” – that you’re u’ll know doing a you can ll that .

PRACTICAL TIPS FOR EXAM DAY ■ Get a good night’s sleep before the exam. Cramming late into the night is unlikely to help, as you’ll just end up tired, unfocused and stressed during the exam. ■ Make sure you get up in good time so that you’re not rushing out of the door. ■ Have a good breakfast (see p48 for some speedy ideas) and drink loads of water.

■ Before you go into the exam, take a few deep breaths and visualise yourself feeling confident and relaxed during the exam. ■ After the exam, there’s nothing more you can do, so there’s no point worrying about how you did. Try not to talk to your friends about specific questions, as conflicting views may leave you questioning your own answers.

MIND

If your load gets could b too heavy, it e a one to burn -way tic tutors o -out. Speak to ket r Stude y nt Serv our support ic with yo if you are str es for ug ur if you a course worklo gling re work ad, or ing hours in a part-t too many im e make e nds me job to et.

TIME MANAGEMENT People from all walks of life struggle with procrastination and time management and students are no exception. Here’s how to get stuff done.

t uni, good time management is one of the most valuable skills to learn. Possibly for the first time, you will be responsible for attending class, doing your work, preparing for exams, sorting your laundry, having a social life, managing your money, ensuring you eat properly … the list goes on and on. And whilst you might not have it cracked from day one, there are a few simple tips to help you get started:

Work out what it is you need to do What you need to do and what you want to do may be different things. No-one wants to spend a Friday night in the library revising, but if it’s what you need to do to get where you want to be, do it. Make a list of all the things you have to do (and when you have to do them by), and a list of the things you would like to do (think: parties and festivals).

Create a plan Next up, you need a plan of action. Whether you use a scrap of paper to create a to-

do list, or a paper or electronic diary, block out some time to get the stuff you need to do done, and then fit in the stuff you want to do around it. If it goes on the list or in the diary, it’s non-negotiable – you have to get it done. Reward yourself if you stick to your schedule.

it manageable and leave lots of time should things overrun or take longer than expected. Block out time to take care of yourself too – for rest, fun and exercise.

Leave some space for downtime Word of warning – don’t overpack your schedule or put an overwhelming number of things on a to-do list. Keep

THE NUMBER ONE TRICK TO AVOID PROCRASTINATION Just get started. It might seem super simple but how many times have you put something off only to do it later and it was nowhere near as bad as you thought? If you set a timer and do five minutes of a project, assignment or to tackle some revision, you are more likely to keep going when the five minutes is up. Usually, the hardest thing is starting. Try it.

Don’t take on too much There are so many opportunities at uni – which is great – but you can’t do everything. If you are a serial ‘over-committer’, try to limit the amount you schedule, even if it’s just for a while. You can always add more commitments later.

Account for ‘busy periods’ The academic year has peaks and troughs in terms of workload. For example, on the lead up to and during exam period, your focus will be on your revising, but during the summer, that’s when you could pick up some extra money with a part time job. Use your time wisely to make sure to account for these changes in workload.

STUDENT HEALTH GUIDE

FEELING HOMESICK & LONELY Being away from your family, friends and childhood home can be a really daunting experience.Here’s some practical advice... eeling isolated at uni can be a particularly difficult experience because everyone is hopeful you’ll be having loads of fun. From time to time, though, it’s likely that you’ll feel lonely or homesick, which can sometimes lead to feelings of disappointment, guilt or fears that you’re not normal (and that’s on top of what you’re already feeling). First off, be realistic – everyone feels like this at some point, whether they

IT MIGHT NOT LOOK LIKE OTHERS ARE STRUGGLING, BUT SOME PROBABLY ARE

admit it or not. It might not look like others are struggling, but some probably are. Moving away from your home and everything you know – sometimes to a completely different country – is a massive undertaking. So don’t believe you’re a failure for feeling this way and neither should you feel guilty. Here’s how to get back on your feet and send homesickness packing… Get plenty of exercise and eat well. If you’re feeling down, taking care of your body will help you feel better quicker (see our article about mental health and exercise on p64). Bring some of your favourite things from home. Make your student housing as comforting as

possible. Bring your stuff with you – bedsheets, posters and even Ted Bear – to make it feel like a home from home. Keep a journal. Some people find writing their thoughts down really therapeutic. Write whatever you want – no one will ever see it but you. Get outside. You may not fancy it but head outside to visit friends or just go for a walk. Being out in the fresh air really will help you feel better. Keep in touch. Call, Skype or even snail mail with your friends and family back home and be honest about how you’re feeling. (But don’t spend all of your time chatting on Facebook and forget about life at university…)

MIND

MAKING FRIENDS

For some people, making friends comes naturally, but for lots of people it doesn’t. Here are some pointers to help you on your way

Get involved in societies and clubs that interest you. By being there, you’ll have at least one thing in common with everyone!

If you struggle meeting new people face to face,

use university Facebook pages or Twitter feeds to meet new people.

Keep your door open in your accommodation or put a sign on your door to show you’re up for a chat.

Don’t be afraid to smile and say “Hi”. What’s the worst that can happen?

Remember at uni, you are all in the same boat. Making new friends is an expected and fun part of uni life!

FRESHERS’ FAIR Q&A Is it worth the hype? Yes! Freshers’ Fair is a rite of passage for all new students. It’s a great opportunity to meet secondand third-year students, find out what’s going on and get involved in something new. What should I expect? Row upon row of stalls with exhibitors ranging from sports and social societies to university department, and local companies, like Wetherspoons or Domino’s.

How do I beat the nerves? Attending a Freshers’ Fair can be a bit full on for those who don’t like big crowds and introducing themselves to new people – especially as it comes during an exhausting week. The easiest way to combat nerves is to buddy up with someone and go together. Have an open mind about the Fair and if you start to struggle, step outside for a few minutes to take a short break.

Are there nonsporting societies? Of course! Your Freshers’ Fair will cover a huge range of societies. It’s amazing to see the variety – there really is something for everyone. Is it just for Freshers? Unless your institution specifically says so, attending is a great way to sign up to new things, or have a second chance if you missed out first time around.

STUDENT HEALTH GUIDE

BULLYING AND PEER PRESSURE

GET H

ELP

ditc ■ www h . ■ w thelabe ww. bull l.org co.u ying. k

Bullying and peer pressure occur at all ages – at school, in the workplace and in homes. Here’s everything you need to know ullying is a fact of life and whether it’s at school, college, uni, or in the workplace, very few people go through life without witnessing bullying some way or experiencing it first-hand. Bullying takes many forms, including name-calling, physical assault, spreading rumours, stealing, excluding people, or turning someone’s friends or colleagues against them. Anyone can bully – a classmate, colleague, a family member, or a stranger. If you’re a victim of bullying, you need to put an end to it. Here’s what to do:

Keep a diary: dates, times, places, who was there and what happened. If you’re being cyber-bullied, save messages, screen grabs and call records – but don’t respond to the bully. Tell someone right away: if it’s at school, get in touch with your tutor. If it’s at work, tell your boss. If you’re being harassed outside of a formal setting or by a family member,

call the police on 101 (or 999 if it’s an emergency). Positive peer pressure When we think of peer pressure, we often think of it in a negative light – of someone, or a group of people, pressuring another person into doing something they don’t want to do, such as smoking, or taking drugs. But we don’t often think about positive peer pressure. Sometimes peers can influence behaviour in a positive, rather than a negative, way. Associating yourself with people who are committed to their studies, or who spend lots of time volunteering, can have a positive outcome on your life and can influence your decision as to how to approach your own studies and how to spend your time. If you find yourself hanging out with a group of people who constantly pressure you to do something you don’t want to do, it might be time to find some new friends that have similar interests. If you find it hard to connect with new

people, pluck up the courage to join a club where you genuinely enjoy the activity. This will mean that you have at least one thing in common with every single person there! Our own actions The line between banter and bullying is completely different for everyone, and sometimes we might not even realise that the ‘harmless teasing’ towards another constitutes bullying. Think carefully about what you do and say to others – both to their face and behind their back – and how it might be received. Influencers aren’t only on social media. You can influence the thoughts and behaviour of those closest to you – friends, siblings, and peers. Think about how your actions and attitude towards life can influence others and how the example you set can inspire them to make positive lifestyle changes.

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CYBER-BULLYING ullying, or being bullied online, is no different to face-toface bullying. Bullying can happen online anywhere you can interact with others – on social media, through e-mail, chat rooms, gaming sites or messaging apps. In some cases, people feel more confident to post hurtful comments online because they can hide behind the internet or post ‘anonymously’. Sometimes bullies (also known as ‘trolls’) target people they know, other times it’s strangers. If you

receive unwanted messages, be sure to: ■ Block abusers on social media or your phone. ■ Keep your personal details from those you don’t trust. ■ Adjust your privacy settings on social media to control who

THINK: WOULD I ACTUALLY SAY THIS TO SOMEONE’S FACE?

sees what. ■ If the situation persists, report it to the police. Remember that if someone posts something online that you disagree with, just ignore it. Everyone is entitled to their opinion. Posting nasty stuff in the comments section is unnecessary. Think: “Would I actually say this to someone’s face?” While there isn’t a specific online-bullying law in the UK, some actions which involve threatening behaviour can be criminal ones.

STUDENT HEALTH GUIDE

PERSONAL RELATIONSHIPS here are many types of relationship, but broadly speaking they usually fall into one of four categories: family, friendship, romantic or professional. What’s normal in one type of relationship may seem weird in another. In any relationship, think carefully about what you want out of it, what the other personal wants out of it, and whether you’re comfortable. Consciously developing and working on relationships is a great way to keep them healthy and strong, but sometimes things don’t work out. It’s important to keep in mind that you’re only one part of a relationship. People change, and so do circumstances. These are often beyond your control, so you shouldn’t blame yourself if a relationship gets tough or you grow apart. Even though you might not be able to help the other person see things differently or make them change, you can control how you interpret what’s going on and how you behave. In other words, stay focussed on the things that you can change and don’t waste time and worry about the things that you can’t. Good communication and managing other people’s

expectations are important in healthy relationships. But when someone stops listening to you, or the dynamic in the relationship starts to sour and make you think “ugh”, it’s time to take swift action. If the relationship makes you unhappy, consider calling it a day. And, if the relationship becomes abusive, tell someone you trust. If it’s anything sexually abusive or illegal, speak to the police on 101, or 999 if it’s an emergency.

SIGNS YOU NEED TO MOVE ON

Bad relationships can be the source of stress and anxiety. Here’s what to watch out for:

■ You no longer enjoy someone’s company. ■ You feel like they’re taking advantage of you. ■ You don’t trust them and/or they don’t trust you. ■ They ask you to do things you don’t want to do.

MIND

The relationships we have with others can be one of the greatest parts of our lives, but they can be hard work to maintain. Here’s when to put the effort in – and when to cut your losses

LOOK OUT FOR YOUR NEIGHBOUR We all know the phrase ‘charity begins at home’ and it means that a person’s first responsibility should be the needs of their family and friends. So, after those needs are met, who do we look out for next? Well, a good place to start is with those who live closest to us – our neighbours. Remember, ‘community’ is just another word for ‘neighbourhood’. If we all took the time to get to know our neighbours and considered their needs as well as our own, we’d all live in a much happier and safer society. If you aren’t sure who lives next door, here are some tips to get started: Do introduce yourself – It’s easier when you or they first move in, but it’s never too late to get to know your neighbour. DON’T assume everything is okay – If you hear a smoke detector, burglar alarm or haven’t seen your neighbour in a few days, check they are okay. DO offer your help – Maybe you could pick up some shopping for an elderly neighbour or feed the cat when they go on holiday. Over one million older people go more than a month without speaking to anyone, so even just having a conversation could make a big difference to their lives. DO encourage them to seek help – If you feel they may need professional care or intervention, point them in the direction of local services.

Stay fo c the thin ussed on can cha gs that you n waste ti ge and don’t me about th and worry e that yo things u can’t.

DON’T think that it’s not an appropriate relationship or not your responsibility – Obviously you need to be aware if anything inappropriate develops, but it’s very normal to be friendly with your neighbour even if there is a big age gap, or you come from different backgrounds. DO report anything suspicious – You can report domestic violence or any criminal activity anonymously to Crimestoppers on 0800 555 111, or online at www.crimestoppers-uk.org

STUDENT HEALTH GUIDE

SLEEP ery few people are regular sleepers, in that they go to sleep and get up at exactly the same time each day. We all lead busy lives and, unfortunately, the one thing we tend not to prioritise is sleep. Sleep is incredibly important for energy, mood and general wellbeing. As we sleep, our bodies have the opportunity to unwind and repair, allowing us to wake up, feel rested and face another day. It’s likely that

bed Go to e time m a s le) e at th as possib s) en ay t f lw o a ( s p (a ake u every and w ame time the s g e in s h es at t no pr n! day – oze butto sno

We all know sleep is crucial to our wellbeing, but loads of us still don’t get enough of it. Here’s how to achieve the magic number of good-quality kip...

after a good night’s sleep you’ll feel alert, be able to make quick decisions, focus better and be more creative. On the other hand, not getting enough zzz’s can cause long-term health issues and affect the way you think, react, work and interact with others. Everyone functions slightly differently, but research suggests that around eight to nine hours per night is the magic number for most people. If you think

that’s too much sleep for you, just remember that there’s a big difference between what you need and what you can get by on. If you feel tired in class or at any point during the day, you need more quality sleep. Distractions from social media, gaming, outside noise or ticking clocks can leave you bleary-eyed each morning, so check out these tips on how to log more hours in quality slumber:

Minim ise noise an and ke d light, e p the tempe r low (1 ature a little 5–19 d e is idea grees l)

Exercis regula e r and a ly caffein void the af e from tern onwar oon ds

Use relaxa or me tion techn ditation ique going s before to bed

id Avo vices l de hour a t i dig st one u a o at le efore y n b i n tur

Use ‘do no the functio t disturb’ n phone on your late-n to limit ight te xts

MIND

HOW TO MEDITATE

Find a seated position that’s comfortable but not too comfortable. This could be in a chair or on the floor. Rest your hands on your knees. You want to be relaxed enough to concentrate and be still for five minutes, but not so loose that you fall asleep.

Keep a tall spine. Inhale, roll your shoulders up to your ears. Exhale, roll them back and down. Every time you feel yourself hunching forward or slumping, reset your spinal position with this inhale/exhale rolling shoulder technique. If you maintain a good posture, you’re less likely to get tired and fidgety.

MINDFULNESS Many people are now seeking stuck in a pattern of negative to regain control of their minds thinking, consciously practising through practising meditation mindfulness can help break the and mindfulness – but what cycle. Believe it or not, your exactly does that mean? breathing is central to the here Mindfulness is about focusing and now, and it’s also central on your breathing, being aware to the concept of mindfulness. of what’s happening in the By focusing intensely on that moment, accepting whatever important bodily function, you’re experiencing and letting you can quickly tune in to your it go. The best part? You can natural rhythm and start to be mindful anytime, anywhere, feel calmer and happier. Whilst no matter what you’re doing. meditation won’t work for or It sounds simple, but it’s suit everyone, it is a not always easy to do, great thing to try at Believ especially when you’re home to see if this e it or n stressed. is something that ot, y o u r br If you start to can help you relax is cen eathing tral to experience a stressful and unwind when t h e c once situation or get you need it most. mindf pt of ulness

Gently close your eyes, and breathe slowly and deeply – breathing through your nose makes it easier to find a smooth, even pace. Focus on the area between your nostrils and your upper lip. Observe the air entering and exiting your body as it passes over this spot.

STUDENT HEALTH GUIDE

DIGITAL THREATS Staying safe online is becoming increasingly important. Here’s everything you need to know about cybercrime and how to protect yourself ybercrime refers to any criminal activity that involves a computer, device or network. Cybercrime is on the increase and anyone with a device can be a victim.

CRIMES CAN INCLUDE: Hacking: Criminals hack computers and networks usually to steal money or information. Malware: The passing of a virus between computers to damage them or delete files. Trolling: Sending abusive messages on social media platforms. Essentially cyberbullying. Online threats: Making threats to kill or harm another person or group of people via social media. Grooming: Building an emotional relationship with a child in order to exploit them. Online harassment and stalking: Frequent unwanted contact towards someone online.

TO PROTECT YOURSELF, ALWAYS: ● Choose strong passwords that can’t be easily guessed and use a different password for each account. ● Install anti-virus software and opt for the highest levels of protection where possible, such as two-factor authentication. ● Never disclose personal information about yourself or another person to anyone online. ● Review your social media settings regularly and ensure that you do not disclose personal information or photographs containing personal information to people you don’t know. Think about people you know that might struggle with technology – parents, grandparents and elderly

If yo have b u think you een a cyber victim crim have b e, or belie of e e n involv ve you illegal ed ac repor tivity unkn in an ow t it 101, or to the poli ingly, ce b action y visiting w on ww fraud.p olice.u . k

neighbours. Check in with them to make sure they understand how to protect themselves from these digital threats.

ACCIDENTAL OFFENDER Sometimes, particularly on social media, an offence can be committed without realising it. Sending an abusive message, or multiple messages, to someone can amount to trolling or online harassment if the recipient feels distress upon receiving it. Additionally, some criminals can target young people who are good on computers to engage in criminal activities in exchange for money without them realising that is what they are doing. If someone messages you out of the blue and asks you to do something online for money, think twice. Our conduct online must be treated as an extension of our conduct in person, and if you would think it was odd for someone to ask you to do this face to face, then the fact it is online is no different.

MIND

HAPPINESS HACKS Need a pick-me-up? Here are some quick fixes to make yourself happier…

EXERCISE MORE

GET YOUR ZZZ

LIMIT SOCIAL MEDIA…

…BUT INCREASE DO THE THINGS SOCIAL TIME YOU LOVE

It has been scientifically proven that moderate exercise can have a positive impact on mood, stress, self-esteem and anxiety. Even just a walk every day can help. Check out page 64 for further information.

More sleep has been proven to boost emotion, making participants more positive in their outlook. Lack of sleep, by contrast, has been linked with mental health conditions such as anxiety and depression.

We all know that social media can be bad for our mental health. Moderation is key. If you think you are logging on too much, or it’s distracting you from your uni work, delete the apps and take a break for a day or two.

Not all ‘social’ is created equal. Taking time out to call friends and family is a great way to stay connected (particularly if you are missing home) and give yourself a bit of downtime. Try to make regular in-person visits to see people as well.

Regardless of what anyone things about your hobbies and interests, always do the things you love. Whether it’s sport, special interest groups or your favourite TV programme, make time for the things that make you smile.

STUDENT HEALTH GUIDE

YOUR BODY You only get one body so keeping it in good condition will play a huge part in maintaining your physical health and wellness throughout your life... ur bodies are arguably our greatest asset. We expect our bodies to last our entire lifetime but sometimes fail to take care of them. A bad diet, avoiding exercise or taking up smoking can detrimentally affect our bodies in the long-term. This section will give you all you need to know about keeping you and your body safe and well.

STAY SAFE If you do participate in risky behaviours, take basic precautions to protect yourself and your friends. If you decide to drink alcohol, be careful. Remember to always look your for your mates, particularly if they having been drinking as well.

STAY HEALTHY

It’s widely acknowledged that students don’t always lead the healthiest of lifestyles. Whilst you may buck the trend, late nights, junk food and stress can take its toll at a pretty critical time in your life. Stay healthy as possible using the advice in this Guide to enjoy success.

BODY

RISKY BEHAVIOUR Dyeing your hair or building muscle in the gym are fairly low-risk activities. However, other choices can have lasting consequences, such as tattoos, smoking, drinking, taking drugs or even sexual promiscuity. Whatever you decide to do, make sure you’re doing it because you want to, not because you think it’s expected of you. Contrary to popular belief, it’s fine to not want to do any of these things.

MEDICAL HELP: KNOW WHERE TO GO ■ Self care at home Hangover. Grazed knee. Sore throat. Cough. ■ Call NHS 111 Unsure? Confused? Need help? ■ See your pharmacist Diarrhoea. Runny nose. Painful cough. Headache. ■ Visit your GP (doctor) Unwell. Vomiting. Ear pain. Back ache. ■ NHS Walk-in Services If you cannot get to the GP and it is not getting any better. ■ Visit A&E or call 999 Choking. Severe bleeding. Chest pain. Blacking out.

THE BEST BODY APPS These apps will help you make the most of your body, plus they’re all free and suitable for both Apple and Android phones: Smoke Free: Want to quit? Chart your progress to visualise how long you’ve been smoke-free.

SEEKING HELP Perhaps when you look in the mirror you feel negative thoughts for no reason, or maybe you’re struggling with acne, headaches or unhealthy eating. If you are struggling or feel you would benefit from speaking to someone about how you are feeling, don’t be afraid to seek help. There’s a wealth of knowledge available from Student Services or your GP.

St. John Ambulance First Aid: Have all the basic first aid skills at your fingertips and learn lifesaving techniques. Record Recovery: Supporting your recovery from an eating disorder, this app lets you record and plan meals.

STUDENT HEALTH GUIDE

TAKING CARE The average UK lifespan is 81 years. Ongoing maintenance is crucial to staying healthy, eople think nothing of servicing and polishing cars or protecting iPhones with shatter-proof cases, but they often fail to x ntist every si protect and groom themselves ■ Visit the de check-up. a r in the same way. Research months fo suggests that people have an o ed every tw affinity to want to be near or eyesight test ■ ■ Get your at an opticians. with healthy, well-groomed years g, get people. This includes people t your hearin . orried abou al w who wash regularly, have on re si u’ es yo of If pr ■■ ecked by a clean teeth and look healthy. your ears ch Generally, it’s true that if you d pains that ve aches an look good, you feel good, and ■ ■ If you ha or anything that feels ay, when you feel good, you’re don’t go aw , head to your GP abnormal more likely to achieve on the y. without dela sports field, in your exams and in life generally. If you feel fit, energised and focused, you’re also likely to feel confident in your appearance and your abilities. And with confidence, you can achieve anything. Bodily maintenance is an ongoing exercise and starts with a healthy diet and an active lifestyle. Regular exercise and good ts nutrition help keep er and eat lo enty of wat pl k rin . D es ■ bl ta joints lubricated, your vege of fruit and body flexible, and d of the stairs instea your heart strong. y – take the . da y rly er ea ev e op st And what you put ■ Be activ the bus one lift or get off onal into your body aintain pers ce daily to m Use an antifa will show on the ur yo n t. ea en d cl ■ Shower an promote cell replenishm h all day long. outside, which es hygiene and r showering to keep fr means consuming pirant afte rs pe e evening lots of fresh fruit, d floss in th ice a day an d tw an h vegetables and h, et et te te ur d an ■ Brush yo althy gums he n water. ai nt ai . to m fresh breath Here are the key xibility things you should maintain fle fore bed to u do to maintain good ■ Stretch be posture – it will help yo or and good health: es cl us nse m

ONGOING

DAILY

avoid te back pain.

BODY

OF YOURSELF

fit and attractive for longer…

MAKING A GREAT FIRST IMPRESSION

The phrase ‘first impressions count’ is true – it takes just seven seconds for someone to make up their mind about you. No pressure then! Whether it’s a job interview, a first date or just meeting someone for the first time, here’s how to make a great first impression: Look the part How you dress will depend on where you’re going – you’re likely to dress differently for a date than you would for a job interview. Either way, make sure it’s appropriate for the occasion. If in doubt, always dress smarter – showing up well-groomed will boost your confidence. Say “Cheese!” Smiling releases endorphins that make you feel happy and have the power to improve your confidence and self-esteem. When you meet someone new, give them a smile. It conveys a sense of control, confidence and approachability – even if you’re not feeling it.

Nail the introduction If you’re going to an interview, smile, introduce yourself and lead with a strong handshake to every person in the room. It exudes confidence, strength of character and control, and will indicate how you’ll conduct yourself as a representative of their organisation. Speak up Lots of people, especially when nervous, have the tendency to speak quickly. Speak clearly and slowly. Maintain eye contact It’s sometimes tricky, so if you can’t quite manage to look someone in the eye, focus on the spot at the top of their nose between their eyebrows – it will have the same effect. Be yourself Regardless of the situation, always be yourself. It’s really difficult to pretend to be someone you’re not, and it can be quite obvious to others. Represent your personality subtly through your appearance and don’t be afraid to have opinions.

STUDENT HEALTH GUIDE

BODY IMAGE Without dramatic intervention, we can’t change what we look like – but we can learn to accept it… ow often have you heard people claim that they’re too fat or too short, or they want a smaller nose or bigger muscles? Having a negative body image and feeling self-conscious about the way you look is felt by everyone at some point. But don’t be hard on yourself – we are all different and that’s great. Perfect models and ripped footballers appear on TV, social media and in the newspapers, but most have armies of people to fix their hair and make-up, and airbrush their Instagram snaps. And when it comes to professional sports people, they spend far longer in the gym working out than most people can manage – it’s their job, after all. It’s tempting to compare yourself and feel inadequate,

DON’T BE HARD ON YOURSELF – EVERYONE IS DIFFERENT AND THAT’S A GOOD THING

but trying to live up to an illusion of perfection is dangerous and unattainable. Body confidence is all about accepting yourself for who you are. OK, you might not look like a supermodel or a Premier League footballer – but you’re beautiful in your own way. Those who are body confident always live by these rules: ■ They never compare themselves to others. ■ They focus their effort on their positive attributes, rather than the negatives. ■ They focus on what their bodies can do and are proud of what they can achieve. ■ They learn how to dress to enhance their best parts.

WARNING

A BMI ca be inacc lculation can urate for athletic builds, a s th doesn’t d e formula iff erentiate between weig is muscle ht which or fat.

WEIGHT & BMI

Scales can’t tell you what the right weight is for your height; your BMI (body mass index) will give you a far better indication of whether you’re under or over-weight. Here’s how to work it out: Divide your weight (in kilograms) by your height (in metres), then divide the answer by your height again to get your BMI. For example: 62kg divided by 1.7m = 36.47 divided by 1.7m = 21.45. BMI categories vary depending on your age and sex, so go to www.tinyurl. com/c4mt9h to find out what BMI is healthy for you.

BODY

NEE AN EATDINHGELP WITH DISORDER? Speak

to th Beat at w e support group ww.b-ea your GP t.co.uk, or confiden Student Service s in ce. Look telltale si out for th gns e house m in your friends or ates – if y o u they hav think e a pro seek adv blem, ice.

EATING

DISORDERS

In the UK, 1.6 million people suffer from an eating disorder. But when do poor eating habits turn into something far more serious?

hen you think of an eating disorder, you may think of anorexia or bulimia and associate it with teenage girls. But disorders in males are on the rise, they affect people of any age, and can come and go. The term ‘eating disorder’ covers any abnormal eating behaviour or relationship with food. It occurs when poor eating habits turn into obsessive rituals, and it can have dangerous consequences. Anorexia sufferers obsess over weight and eat as little as possible. Bulimics, on the other hand, gorge and then purge their bodies of food by vomiting. Eating disorders can lead to a range of different

behaviours – sufferers might buy diet pills, use the gym obsessively or use laxatives or diuretics to remove excess water from their bodies.

SIGNS OF A DISORDER ■ Rapid weight loss or frequent weight changes. ■ Feeling lethargic. ■ Obsession with eating, dieting, food, body shape or weight. ■ Binge eating. ■ Vomiting around meals.

What makes eating disorders so dangerous is that it changes the natural way your body consumes food to turn it into energy. If you limit calorie intake dramatically, or eat and then vomit, your body doesn’t get enough nutrients to work properly. The result isn’t just the expected weight loss and fatigue; it can also lead to fainting, hair loss, severe tooth decay, brittle bones or death. No one knows why eating disorders occur, but feeling stressed or having a negative body image are likely reasons. In a world of perfect-looking social media posts, it’s easy to feel like you don’t measure up. But you shouldn’t try to be anyone other than you.

STUDENT HEALTH GUIDE

STUDENT VICES Smoking, drinking and drugs. You are likely to be presented with some, or all of these as a student, so here are the facts you need to know in order to make the right choices for you

hen thinking about smoking, drinking and drugs, you need to weigh up the possible risks and think ahead about what choices you want to make when presented with these things. After weighing up the facts, whatever you decide must be up to you. It’s not OK to be pressured into doing something that makes you uncomfortable. Whatever you do decide, make sure you stay within the law.

ALCOHOL While alcohol is easily obtained, many forget that it can be dangerous. As with most things, moderation is key as alcohol can be addictive. Those who drink before the age of 15 are four times more likely to develop alcohol dependence than anyone who starts drinking at age 20. As a young adult, your body and mind are still developing, and being drunk can make you vulnerable.

SMOKING You lose your inhibitions when you drink alcohol so you might do things that you wouldn’t normally do when sober. When drunk, you may become violent, get injured or have unprotected sex. Being drunk isn’t a good idea at any age, but when you’re young, it could put you in situations that are potentially life-changing in the long-term. If you are drinking, keep yourself safe by drinking lots of water and always look out for your mates.

“Smoking kills.” There’s a reason why the government makes advertisers print this on cigarette packages; smoking will damage your health. And the earlier you pick up a cigarette, the more damage you’ll do. A smoker who starts at 15 years old is three times more likely to die of cancer than a person who starts smoking in their mid-20s. Lung capacity decreases when you smoke,

BODY

THE LAW

Alcohol ■ It’s illegal to sell alcohol to anyone under 18, for an adult to buy it for anyone under 18 or for under-18s to drink in bars or pubs (unless it’s beer, wine or cider bought by an adult for a 16- or 17-year-old to be consumed with a table meal). Smoking ■ It’s illegal for under-18s to buy cigarettes, rolling tobacco, cigarette papers

and other smoking products. ■ If an under-16 is smoking in a public place, a police officer has a duty to confiscate any smoking products. Drugs ■ Drug laws are complex, but it’s illegal to possess or supply Class A, B and C drugs (that’s most things). ■ Possessing cannabis can mean a warning or £90 fine. ■ It is illegal to produce or supply legal highs.

DRUGS which means that every bit of exercise can become a chore, and regular exercise is essential for everybody. Smoking also leads to stained teeth, dull, wrinkled skin, and bad breath. After years of sustained smoking the lungs can develop irreversible breathing disorders like emphysema. It’s expensive, too; on average, it will cost you £27.54 per week. In a lifetime, the average smoker spends a whopping £90,000 on cigarettes.

Like being drunk, being high can have a negative impact on your mind and body and can place you in a vulnerable position. A drug addiction can have long-term consequences on your education, physical and mental health, relationships, career, and finances. While lots of people smoke cannabis and say it relaxes them, this and other drugs can affect people in different ways. If you’re worried about

the potential consequences, just say no. The biggest issue with illegal drugs and legal highs is that you can never be sure exactly what you’re taking. Most legal highs have been found to contain chemicals that are unfit for human consumption, which can lead to death.

STUDENT HEALTH GUIDE

BODY MODS Whether it’s a tattoo, piercing or fillers, body modifications are becoming more popular. If you are thinking about going ahead, read this first eciding to get a tattoo, piercing or cosmetic procedure like fillers is a big decision and you should take your time to decide whether it’s the right decision for you. It goes without saying that you shouldn’t go ahead unless

you are really sure, even if it’s something all your mates are doing. Take some time to think about the long-term effects of what you are doing. With tattoos and piercings, they can be difficult to reverse and can leave permanent scarring,

HOW TO STAY SAFE If you do decide to go ahead, the next step is to find a regulated clinician, to avoid infection and ensure good-quality work. Check out these tips on finding a reputable studio, making sure they’re legit, and keeping yourself safe: ■ Check your clinician has the required qualifications and, for tattoo artists, is registered with the local authority. They should ask

important health questions and give advice, and their work area should be clean and tidy. You will get a sense if something doesn’t look right, in which case you should look for someone who is more qualified.

so make sure that you have thought through the design and you are happy you would want it in the future. With cosmetic procedures, whilst most won’t last forever, any complications that arise can leave undesirable side effects for years to come.

NEEDLE MU

ST-KNOW

Sharing n contracti eedles leads to a n ri including g blood-borne d sk of is new nee HIV, so it’s essen eases, dle is use ti d. Ask th al that a to show e clin you packet, a the unopened n ician eed nd is wearin check the clinicia le ■ Get a recommendation g gloves. n u If nsure or and look at some of their are havin you’re g second thoughts previous work beforehand. , leave it throug and think h again. ■ If you’re drunk, walk away – reassess when you are sober.

BODY

BEAT THE FLU

Influenza is one nasty virus, with symptoms knocking you off your feet – but there are ways to combat the flu eople often think of the flu (or influenza for its proper term) as just a bad cold, but colds and flu are caused by different viruses. Colds are usually less severe than the flu – often you’ll get a runny nose and maybe a headache, but you’ll probably be able to go about your day-to-day activities, despite feeling a bit gross. If you get the flu, it will likely make you feel really ill and the only place you’ll want to be is in bed. Symptoms include aches and pains, cough, fever, headache and runny nose. Remember, antibiotics only work on bacterial infections; the flu is a virus, so antibiotics won’t work.

‘Can I get a flu vaccination?’ The flu virus can be serious for certain groups of people – expectant mothers, the elderly or those with medical conditions. Vaccinations are available free to those most at risk – check www.tinyurl.com/ kwc4bqr if this applies to you.

‘What can I do if I feel it coming on?’ If you think you’re coming down with the flu, drink plenty of fluids to hydrate your body. It doesn’t have to be just water – tea and soups work, too. ‘I have the flu. Help!’ Follow these steps to get over the virus as soon as possible: ■ Stay at home and rest. You’re contagious right now and you don’t want to spread germs at uni or work. This is the only time where you’re encouraged to Netflix and chill!

IF YOU GET THE FLU, IT WILL LIKELY MAKE YOU FEEL REALLY ILL AND THE ONLY PLACE YOU’LL WANT TO BE IS IN BED

■ Get some sleep. This will boost your immune system and help you to recover faster. ■ Get some advice. Speak to a pharmacist for over-thecounter products to help alleviate symptoms. ■ Not going away? If the symptoms get worse after a few days or you’re not recovering, visit your GP or call 111 for further medical advice.

TOP TIP

Coughs an the flu, so d sneezes sprea d should st when unwell, yo u ay tissues a at home. Using nd hands cle keeping your an c spreadin an prevent g germs to your ma tes.

STUDENT HEALTH GUIDE

THE BASICS OF

FIRST AID

In a emergen n shout fo cy always rh with a life elp. Dealing -t situation hreatening is stressfu enough l witho to mana ut having ge it by yourself .

Learning some simple first aid skills isn’t just useful – it could mean the difference between life and death… ould you know what to do if you found your roommate unconscious? How about if your friend started choking over dinner? Brushing up on your first aid skills means you’re far more likely to know what to do when someone’s in danger – and possibly save a life. The situations below occur more often than you’d think, so be prepared with these techniques from St John Ambulance (www.sja.org.uk)…

CHOKING ■ Encourage the person to try to cough up the blockage. ■ If coughing doesn’t work, help them to bend forward, then use the heel of your hand to give up to five sharp blows between their shoulder blades. Check their mouth to see if the blockage has come up, and if it has, get the casualty to pick it out.

If back blows don’t work, give the person up to five abdominal thrusts (as set out in the steps below). Stand behind the person, link your hands between their tummy button and the bottom of their chest, with your lower hand clenched in a fist . Pull sharply inwards and upwards. Repeat.

■ If they’re still choking, repeat steps 2 and 3 up to three times or until you’ve dislodged what’s in the person’s throat and they can breathe normally again. ■ If they’re still choking after you’ve repeated these steps three times, call 999 or 112 for medical help. Continue steps 2 and 3 until either the blockage is cleared or help arrives.

BODY

UNCONSCIOUS AND NOT BREATHING ■ If the person is unconscious, open their airway by placing one hand on their forehead and two fingers under their chin. Gently tilt their head back and lift the chin. ■ Maintain the head tilt and chin lift, and look for chest movement. Listen for the sounds of normal breathing. Call 999. ■ Now you’ll need to perform CPR (cardiopulmonary resuscitation): ■ Kneel down beside the casualty on the floor, level with their chest. ■ Place the heel of one hand towards the end of their breastbone, in the centre of their chest. ■ Place the heel of your other hand on top of the first hand and interlock your fingers, making sure you keep the fingers

off the ribs. ■ Lean over the casualty, with your arms straight, pressing down vertically on the breastbone, and press the chest down by 5-6cm. ■ Release the pressure without removing your hands from their chest. Allow the chest to come back up fully. Repeat 30 times, about twice a second. Give two rescue breaths. ■ Ensure the casualty’s airway is open. Pinch their nose firmly closed. Take a deep breath and seal your lips around their mouth. Blow into the mouth until the chest rises. Remove your mouth and allow the chest to fall. Repeat once. Carry on giving 30 chest compressions then two rescue breaths until help arrives. Watch the Recovery Position film on the right for step-by-step instructions.

BLEEDING ■ Is something blocking the wound? If so, don’t move it, as it may be acting as a plug to reduce bleeding. ■ Apply pressure on either side of the wound with a pad or fingers until a sterile dressing is available. ■ Raise and support the injured body part to reduce blood flow.

WATCH THE

TOP 3 FIRST AID VIDEOS

HOW TO DO A PRIMARY SURVEY

www.tinyurl.com/wurcth3

THE RECOVERY POSITION

www.tinyurl.com/yd4qc4s9

■ Call 112 or 999 and firmly wrap a bandage around the pad or dressing on top of the wound. Make it firm enough to maintain pressure, but not so tight that it restricts circulation. ■ If blood shows through the dressing while you’re waiting for help, apply a second dressing on top of the first.

HOW TO TREAT SHOCK

www.tinyurl.com/y84553dq

STUDENT HEALTH GUIDE

SKIN CONDITIONS & KEEPING SAFE IN THE SUN

Experien c troublin ing g conditio skin than acn ns other e? V pharmac isit your ist in the first inst ance for over-the -coun remedie ter s.

Experiencing problems with your skin is no fun, but there are some simple ways to avoid or minimise issues like acne and sunburn… nfortunately, spots or acne don’t always stop during the early teenage years. Post-teen acne is really common, with up to 50% of adults experiencing it, which can lead to the sufferer feeling self-conscious.

■ Keep your skin clean and take make-up off at night.

Causes and cures Contrary to popular belief, spots are rarely caused by poor hygiene; they’re usually due to hormone imbalances. Your skin produced more oil causing pores to become blocked. Monthly hormonal changes mean that around 80% of adult acne sufferers are women. While spots and acne are normal and tend to reduce as you get order, there are things you can do to help keep them at bay or at least reduce the severity:

■ Visit your GP who can prescribe pills or creams to either deal with hormone imbalances or treat the spots themselves.

■ Use washes and topical creams designed for the face. ■ Drink lots of water to keep your skin clear and hydrated.

■ A pharmacist can provide advice on appropriate overthe-counter acne treatments – most even have a consulting room, so you can discuss the problem in private.

KEEPING SAFE IN THE SUN For most, there’s nothing better than feeling the sun on your skin. Your body releases the ‘happiness’ hormone serotonin, which lifts your mood and increases your energy levels. But we all know that too much sun is dangerous, as ultra-violet (UV) rays can invisibly damage your skin. These UV rays – also emitted on

sunbeds in intense doses – are there even if the sun doesn’t feel hot, and they cause sun damage, which can lead to skin cancer. If you want to stay safe, follow our top five tips: 1. Stay in the shade from 11am–3pm when the rays are strongest.

2. Try to avoid letting your skin get burnt. 3. Wear protective clothing, like a hat, sunglasses, or a T-shirt. 4. Use sunscreen of at least factor 30 with a five-star UVB rating. 5. If you want a tan, get a spray tan instead of using a sunbed or lying out in the sun.

BODY

TOP TIP M

ost he minor an adaches are d but seve easily treated re or recurr , unresolving ent h should a eadaches checked lways be by your GP.

TYPES OF HEADACHE There are lots of types, but here are the usual suspects:

TENSION HEADACHES ■ The most common form. ■ Feels like a dull ache with constant pressure on the front, top or side of the head. ■ Caused by stress, excess alcohol, lack of sleep, poor diet, dehydration, anxiety, squinting, inactivity, poor posture, bright sunlight, women having their period and/or depression.

MIGRAINES

DEALING WITH

HEADACHES The bad news: headaches are common and lots of people in the UK suffer from them regularly. The good news: they’re often easily treated…

or many, headaches are rare, but for some they’re a fact of life. As with any pain, a headache is your body telling you that something isn’t right, and while the problem may go away on

its own, there’s also a chance it may not. If you’re regularly suffering from headaches, you need to take action, as there could be an underlying cause. Besides – why suffer pain when you don’t have to?

TREATMENT & PREVENTION ■ Keep hydrated and avoid skipping meals. Drink two litres of water daily and eat lots of fruit and vegetables. ■ Alcohol dehydrates you so drinking can lead to a nasty headache. When drinking, take it slowly and intersperse

drinks with lots of water. ■ If you’re stressed, try to identify the trigger. Fixing the underlying cause could save you more headaches. ■ Try to get around eight hours’ sleep. A headache can be a sign that you need more rest.

■ Less common. ■ Recurrent and disabling. ■ A pounding or throbbing pain on one or both sides of the head. ■ Best treated by avoiding the common triggers, such as cheese, chocolate, coffee/tea, alcohol, soy/ MSG, ice creams, processed meats and artificial sweeteners.

SECONDARY HEADACHES ■ Occur because of external influences, such as too much alcohol, suffering a head injury or concussion, having a cold/flu or an allergic reaction.

■ If you think your headaches are due to depression or anxiety, talk to a friend, Student Services or your GP. ■ Migraines can be treated with medication – early treatment helps prevent the headache from escalating.

STUDENT HEALTH GUIDE

FUEL An active lifestyle and a healthy diet are key to a happy life and a great physique… hat you put into your body plays a huge part in your outward appearance, your mood, your mental health and how active you are. If you eat and drink well, you’ll be alert, focused and bursting with energy.

Source: The Mental Health Foundation

Getting the balance right Forget faddy diets that ban certain foods, such as ‘no carbs before Marbs’ and Beyoncé’s maple-syrup diet. They may show results initially, but they’re not sustainable in the long-term. Instead, go for a healthy, balanced diet and reap these benefits: Control weight Variety is the spice of life, and a balanced diet certainly helps maintain a healthy weight. Eat five portions of fruit and vegetables a day – they’re lowcal but high in nutrients. Combat diseases Eating a good range of vitamins

and mineral-packed foods helps prevent certain health conditions – such as heart disease and strokes – and also maintains your cholesterol and blood pressure levels. Boost energy By eating the right food in the right amounts, you’ll have more energy to exercise. This improves muscle strength, creates a toned physique and improves your endurance. Relationship between diet and mental health Whilst research is still being conducted, it’s heartening to hear that nearly two thirds of people who don’t report mental health problems eat fresh fruit and vegetables every day, compared to less than half of those with mental health issues. Whilst a change in diet is unlikely to cure mental health issues entirely, it’s certainly likely to have a positive effect.

CHECK THE LABEL ON PACKAGED FOODS Check the traffic light system when selecting packaged foods. The more green on the label, the healthier it is. Amber

means neither high nor low, but take care with lots of red, as these often contain the most sugar and fat.

Source: Public Health England in association with the Welsh government, Food Standards Scotland and the Food Standards Agency in NI.

FUEL For more tips on h o tweak w w to h your pla at’s on te to fee l great, he ad to page 45.

THE FOOD GROUPS Before embarking on a healthy, balanced diet, it’s useful to know your food groups: Carbohydrates Found in pasta, cereals and potatoes, carbs have a bad reputation, but they’re crucial for energy. Fats Not all fats are the same. Unsaturated ‘good’ fats found in oils, nuts and fish are great for your hair, skin and satiety, while saturated ‘bad’ fats, like those lurking in processed foods, can clog up the arteries. Protein Found in meat, poultry, dairy, fish and pulses, protein is important for muscle repair, particularly after exercising.

MINERALS & VITAMINS Minerals These help us release energy from food. Look for them in fruits, vegetables and fish. Vitamins Lots of vitamins from fresh fruits and vegetables aid concentration and help maintain healthy bones, teeth and skin.

THE BEST FUEL APPS These apps will help you maintain a balanced, healthy diet, and they’re all available for free: MyFitnessPal (iOs and Android): Track your daily

calorie intake by scrolling through the database to see what you’re eating and when.

compile a shopping list of all the ingredients that you’ll need.

Meal Planner Pal (iOs and Android): Organise your healthy eating recipes and the app will

Carbodroid (Android): Set a daily goal for water intake and chart your progress.

STUDENT HEALTH GUIDE

MAINTAINING A

BALANCED DIET It’s easy to choose a salad over a burger for lunch and congratulate yourself. But how do you keep up healthy eating in the long-term? irst of all, let’s make it clear that a ‘balanced diet’ is just that – a balance. This means that some days you go for the salad, and others you opt for the burger and triple-cooked fries. A healthy, balanced diet is not about cutting out entire food groups – it’s about enjoying food and eating everything in moderation. Sometimes when we’re trying to be healthy or lose weight, cutting out entire food groups of tasty treats might seem the only solution. But undereating can be just as dangerous as overeating, and it can cause

Source: nhs.uk

IT’S ABOUT ENJOYING FOOD AND EATING EVERYTHING IN MODERATION

MALE

10,500kJ (2,500 calories)

FEMALE

8,400kJ (2,000 calories)

UNDEREATING CAN BE JUST AS DANGEROUS AS OVEREATING

the body to go into starvation mode and retain fat, as well as make you feel rubbish. Cutting out all of the foods you love is also bad news, as when you do let yourself have them again, you might fall off the wagon and overeat… The table below shows how many calories you should consume (on average) per day to maintain your current weight, but if you’re really active, you may need more. If you eat less than your recommended daily amount, over time you’ll lose weight; if you eat more, you’ll gain weight.

FUEL

GETTING THE RIGHT CALORIES Just because you should aim to consume your recommended intake of calories every day, that doesn’t necessarily give you the green light to eat all of those calories in ice cream or cookies. Instead, your calorie intake needs to be varied across the food groups. Use the Eatwell Guide to help balance a healthier and more sustainable diet:

FRUIT & VEGETABLES Eat at least five portions of a variety of fruit and vegetables every day

PROTEINS Eat beans and pulses, and two portions of sustainably sourced fish per week, one of which is oily (if you’re vegetarian, go for tofu cooked in olive oil). Eat less red and processed meat

JUNK FOOD Eat less often and in small amounts

DAIRY & ALTERNATIVES Choose lower fat and lower sugar options

STARCHY CARBS Choose wholegrain or higher fibre versions with less added fat, salt and sugar

OIL & SPREADS Choose unsaturated oils and use in small amounts

STUDENT HEALTH GUIDE

SCHEDULING

A little bit of prep will pay off when it comes to your waistline and your wallet… ne of the biggest obstacles to healthy eating is not planning ahead. Scheduling is a great habit to get into. When you’re starving but you have no time to prepare a healthy dish, it’s all too easy to grab fast food which are bad for your body and your bank balance. Check out our guide for what to eat and when:

1pm - LUNCH The healthiest way to do lunch is to pack your own. Taking a home-made meal to uni or work will save loads of money, plus you can ensure that you’re eating healthily. Each Sunday, prepare all five of your weekday lunches, so that you’ll have more time (and less stress!) on weekday mornings.

6pm - DINNER 8am - BREAKFAST When you wake up, you probably haven’t eaten since the previous evening, so it’s likely your body needs food to get going. Get into a morning routine. Remember to eat breakfast and allow yourself enough time for it. It doesn’t have to be a huge meal – just a small bowl of porridge will satisfy your hunger and offer enough energy to get through the morning.

Try to sit down to a proper meal in the evening and load up your plate with fresh vegetables. Be creative and try new things. Why not browse YouTube for free recipe ideas? Consider cooking more than you need, so that you can box up the leftovers for lunch or dinner the next day.

BATCH COOKING

and money, To save time h cooking tc consider ba tra nce. Make ex a va ad in ls mea te ea cr or , freeze portions to e at the oduction lin full-scale pr so that your k ee w e th start of nches and breakfasts, lu l ready al e ar s dinner to go!

FUEL

MEALS

SNACKING

Contrary to popular belief, it’s fine to snack, as long as you’re eating the right foods most of the time. Nuts, berries, seeds, fruits and oatcakes are wholesome, healthy snacks that will offer you all the right

TOP TIP

Forgetfu l Take 10 m or disorganised ? inutes ev to write ery week d paper ex own on a piece of actl eat for b y what you aim reakfast to , dinner e lunch an ach d shoppin day. Use this as a g list focused to keep you in the ais les.

nutrients and energy without the hidden sugars and fats that are often found in cereal bars or crisps. Stock up on snacks like these, so that when hunger strikes, you don’t end up reaching for a chocolate bar.

STUDENT HEALTH GUIDE

GETTING THE BEST OUT Having a good solid breakfast is a great start to the day. Here’s what you need to know t is believed that around 10% of adults in the UK regularly skip breakfast, with most people saying that they don’t have the time. But breakfast doesn’t need to take ages. In fact, just setting aside a few minutes each morning to eat something nutritious and quick can really set you up for the day, keep hunger at bay and provide the calories and nutrients you need to power you through to lunch. Eating breakfast is a great way to kick-start your metabolism. When you break the overnight fast by eating breakfast, you trigger the thermogenesis process and stimulate your metabolism. Eating breakfast also kick-starts our digestive system, which helps our body regulate blood sugar. Breakfast has also been proven to lower your risk of various illnesses, improve concentration and boost the body’s energy supply. Those who eat breakfast are more likely to make good diet choices throughout the day too. If you are starving at lunchtime, you may not make the best decisions about food. With all of these health benefits, it makes sense to set aside a few minutes each morning to ensure that you are making the most of what breakfast can offer. Our five quick and simple breakfast ideas opposite offer inspiration when you need some super-speedy options.

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OF BREAKFAST EATING BREAKFAST IS A GREAT WAY TO KICK-START YOUR METABOLISM

QUICK AND SIMPLE BREAKFAST IDEAS

Banana Full of fibre and potassium, and good for on the go.

Wholegrain cereal and milk Great source of fibre and dairy. Swap for almond or soy milk to go lactose-free.

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Greek yoghurt and fruit Throw some berries or nuts in your yoghurt for a healthy, fruity twist.

Orange juice and a handful of nuts Great for your Vitamin C fix, while the healthy fats and protein provide slowreleasing energy.

Wholegrain toast Top with peanut butter for a boost of healthy fat and protein.

STUDENT HEALTH GUIDE

HYDRATION With roughly 60% of the human body made up of water, hydration is critical for our health. Here are our top tips to help you get what you need

WAYS TO 5WATER INCREASE YOUR INTAKE

he benefits of drinking enough water are massive. From aiding digestion, stabilising blood pressure, lubricating joints and protecting our organs and tissues, water really is the fuel that keeps our bodies going. With more than half our body weight consisting of water, not getting enough can lead to dehydration and symptoms such as fatigue, headaches, low mood, and a lack of concentration. The more dehydrated you become, the more havoc it causes on your body.

So how much is enough? You should ideally be drinking around 1.6 to 2 litres of fluids throughout the day, more if it’s hot or after

THE MORE DEHYDRATED YOU BECOME, THE MORE HAVOC IT CAUSES ON YOUR BODY

If you don’t like the taste of water, add a slice of fruit to improve the taste.

Carry a water bottle with you wherever you go, particularly in warmer months.

Keep a log each day for a week to see exactly how much you are drinking and what your habits are.

exercise. This is around eight glasses. Fluids refer to any drinks, but not all drinks are created equal. Whilst water is always the most natural option and should make up the majority of your intake, juice, milk, tea, coffee, fizzy drinks and smoothies count too. Take care with these other drinks – some have added sugar, additives and caffeine which if consumed regularly can affect your health.

Have a glass of water before each meal. This is an easy way to ensure you are drinking at least three glasses per day (and research suggests doing this helps you avoid overeating)!

If you struggle to remember, set reminders on your phone every hour to check you are getting enough.

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CURES

HANGOVER

OK, so there is no ‘cure’, but there are a few things that make you feel better f you drank one too many Jaeger bombs last night, chances are you feel rubbish. Not so awful if it’s the weekend, but bad news if you have uni or work the next day. Here are some top tips to bring you back to life quicker:

REHYDRATE Alcohol is a diuretic, which basically means it’s something that makes you pee more. If you lose more water than you replace, you become dehydrated (hence the banging headache). When you get in from your night out, drink a pint of water before going to bed. (Top marks for those who drink water between drinks on a night out!) If it’s all too late and the hangover has arrived, drink loads of water now to quicken rehydration.

GO BANANAS

COFFEE & PARACETAMOL

Because you pee more, you lose potassium, a mineral and electrolyte that plays a significant role in metabolism, water and chemical balance in the body, and a whole lot of other important stuff. Bananas have this in abundance, so reach for the fruit bowl to replace what you’ve lost.

AR SAFE TEO YDORU IV

A heavy nig you’re st ht could mean th ill o at to drive ver the legal lim the it Don’t risk next morning. use brea it. Use a singlethalyser if not sure you’re .

This is likely to be the hangover cure of choice for most, and there’s a good reason it’s been around forever. A caffeine burst will give you a much-needed energy boost and the paracetamol will ease a headache. Remember that this is only a temporary fix – if you want to feel good again, you need to replenish what you’ve lost: namely, water and potassium.

EAT WELL The thought of food may turn your stomach, but it’s really important to eat good, well-balanced meals to avoid feeling flaky. Soup is a great way of replacing lost water.

STUDENT HEALTH GUIDE

MONEY SAVING Most students don’t have a bottomless pit of money, so eating on the cheap is vital. The good news is you don’t have to break the bank to eat well. Plan ahead, reduce wastage and follow our top 12 tips to help ease the pain of the supermarket…

TAKE A LIST

Take a list - Ever been to the supermarket without a list and bought random ingredients with really close use-by dates? Before you go, write a plan of what you want to eat for each meal, each day to avoid wastage.

BATCH COOK

Batchcook – Cooking large meals and splitting them up in to plastic containers to store in the fridge will save you both time and money. ‘Leftovers’ work particularly well for packed lunches (see page 54).

STOCK UP

Bulk buy cheap, wholesome staples such as wholegrain rice and pasta, chickpeas, lentils and breakfast cereals. These items don’t perish and buying in larger quantities will save you money per portion.

BE LOYAL

SHOP LATE

FREEZE FOOD

Supermarkets tend to make their biggest reductions on fresh food just before the store closes. Time it right and you could grab a bargain.

CHEAPER CUTS

If you eat meat or fish, this can be the largest source of cost in your shopping. Opt for cheaper fish and cuts of meats or go meat-free during the week.

Use the freezer to store food staples like vegetables and left-overs to reduce waste and ensure you always have a good meal in stock. Store in single-portion containers so you defrost just the right amount each time.

COMPARE PRICES

Use online tools such as mysupermarket.co.uk to work out the cheapest place to shop. Works well if you are buying more expensive products, such as alcohol or cleaning products.

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HACKS 10

PROMOTIONS

Don’t be fooled by ‘promotions’. Supermarkets are really clever at making you buy more than you want or need. Sometimes buy one get one free doesn’t work – particularly if it’s more expensive in the longrun and you might not use the second product anyway.

BAG FOR LIFE

5p or 10p for each bag, each time you shop? It will certainly mount. Take your own bags to save your money and the environment.

OWN BRAND

Buy economy brands. Often, the cheapest supermarket range is just as good, if not better, than the well-known brands. Give the economy version a try – you can always switch back!

USE COUPONS

STUDENT HEALTH GUIDE

TOP TIP

Gone are the days of boring limp sandwiches and stale crisps – get creative with your packed lunches to create something tasty and cheap…

Packed lu really co nches can be have a d nvenient if you ieta or prefe ry requirement re sure if th nce and aren’t ere options ’ll be suitable where yo u’re going.

POWER UP YOUR

PACKUP W

hen you were a kid, it was likely that packed lunches = sandwiches and crisps. And whilst there’s nothing wrong with this, there are now far more appetising ways to prepare lunch for on the go. Whether you’re saving money, catering for a dietary requirement or simply using up the leftovers in your fridge, use our guide to get creative:

SALAD Throwing a salad together is a great way to use up leftovers in the fridge. Add chicken, ham, tuna, lentils, pulses or a hard-boiled egg, together with a simple dressing (balsamic vinegar, a squirt of lemon…) to add taste and variety.

COUSCOUS It’s quick to prepare and easy to mix with vegetables. Make a couple of days’ worth and store in the fridge.

PASTA Opt for wholegrain pasta and whip up a healthy sauce with tinned tomatoes for a wholesome alternative.

VEGETARIAN OPTIONS Enjoy salads with lashings of nuts, cheese and avocado, or any meat-free option.

SANDWICHES OK, so if you really want sandwiches, mix them up with different types of bread (baguette or ciabatta, anyone?) and add crisp lettuce leaves to cheese, meat or fish for a balanced, healthy lunch.

HOUMOUS A small container of houmous and some carrot sticks or wholegrain breadsticks is a great way to introduce healthy fats and vegetables to your lunchtime meal.

VEGAN OPTIONS Create an awesome mezze of houmous, pitta, tabbouleh, olives and vegetable sticks to keep hunger at bay.

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TOP TI P

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S N IO T U IT ST B U S & S ER N IN S , TS IN SA Sometimes ‘sugar free’ or ‘low in fat’ aren’t all they’re cracked up to be, so it pays to read the labels – or simply check out our guide…

ith so many choices on the supermarket shelves, it can often be difficult to differentiate between products – so

sometimes it’s easier to opt for a familiar product even if it’s not the healthiest. The ‘Sinners’ are fine in moderation, but if you’re

SINNER

consuming them on a daily basis, it might be worth considering a healthier, more ‘Saintly’ alternative every now and again:

SUBSTITUTE FOR… SAINT

Cereal bars Often disguised as a healthy option, these bars are usually packed with sugar, refined grains and even chemicals.

Nuts If you’re feeling peckish, have a handful of unsalted nuts, such as almonds and cashews. Nut allergy? Dried fruit is a great alternative.

Salad dressing Why opt for a fresh salad just to pour a processed salad dressing on it? Many are high in saturated fat, sugar, salt and hidden calories.

Olive oil or balsamic vinegar If you can’t bear the taste of bare salad leaves, go for a splash of olive oil and balsamic vinegar to add flavour without any of the bad stuff.

Processed fruit juices Lots of supermarket-bought fruit juices are full of artificial sweeteners, sugar and preservatives – and surprisingly little fruit.

‘Real’ fruit juices Grab some oranges and get juicing! Squeeze your own, or choose water flavoured with your favourite fruit for a speedier alternative.

‘Low fat’ or ‘sugar free’ alternatives In order to keep the taste, they often contain either a lot of added sugar or, in the case of ‘sugar free’, sweeteners (artificial alternative to sugar).

Real food Real food doesn’t need a label. If you instantly recognise what you’re eating, then it’s likely to be unprocessed, natural and great for your body.

STUDENT HEALTH GUIDE

VITAMINS AND Getting the right vitamins and minerals is crucial to a healthy diet but do you need ating a healthy, balanced diet should give us the right intake of vitamins, minerals and nutrients. If we eat consciously – meaning, we actually think about what we’re consuming – and make a few healthy

TAKING SUPPLEMENTS CAN BE A GREAT WAY TO GET THE VITAMINS AND MINERALS YOU NEED

tweaks here and there, it’s very likely that we can get what we need from our food without the need for expensive supplements. However, if you are following an alternative diet or suffer from allergies, you may be

falling short. In such cases, taking supplements can be a great way to get the vitamins and minerals you need. Below are the most common vitamins and minerals, together with a guide to ensure you are getting enough:

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SUPPLEMENTS to fork out on expensive supplements? Maybe not Vitamin/ mineral

WHY IS IT IMPORTANT?

HOW CAN I IMPROVE MY INTAKE?

Calcium

The most common mineral in our bodies, calcium maintains healthy bones and teeth. But calcium alone is not enough – Vitamin D is needed to absorb it.

We need around 700mg of calcium per day. Achieve this by consuming dairy products (think: milk and cheese), green vegetables (such as broccoli and cabbage), plus soya beans, nuts and tofu.

Vitamin D

To absorb calcium more readily, we need to get enough Vitamin D.

Short, daily periods of sun exposure help create Vitamin D, as does consuming oily fish like salmon and mackerel, eggs, fortified spreads and breakfast cereals.

Vitamin A

Also known as retinol, Vitamin A helps your body’s defence against infection and keeps your skin healthy.

Get this by consuming cheese, eggs, oily fish, milk and yoghurt. Most preformed Vitamin A comes from animal products. If you’re vegan, consider a supplement.

Vitamin C

For healthy skin and to boost your immune system, make sure you have enough Vitamin C.

Plenty of citrus fruits (including orange juice), red and green peppers, strawberries, blackcurrants, broccoli and potatoes will give you the 40mg of Vitamin C you need each day.

Zinc

Zinc is needed to maintain a healthy immune system and create new cells and enzymes.

Men need 9.5mg per day and women 7mg. Get this from meat, shellfish, dairy foods, bread and cereals.

Omega-3

Beneficial for brain function, memory and vision.

Get this through eating fresh oily fish, like salmon and mackerel. The government recommends two portions per week. Don’t eat fish? Consider a supplement.

This article aims to provide a summary of the most common vitamins, rather than an extensive list. Visit www.tinyurl.com/yc46t5gr for a more comprehensive guide.

STUDENT HEALTH GUIDE

THE TRUTH ABOUT SUGAR

It seems that everyone is trying to reduce their sugar intake but is it necessary? Read on to find out the difference between ‘good’ and ‘bad’ sugar

ugar itself isn’t terrible. In fact, ‘naturally occurring sugar’ is found in fruits, carbohydrates (such as rice and pasta) and even milk. Consumed as part of a balanced diet, these foods are healthy, and no one would argue otherwise. Problems occur with ‘free sugar’. This is the added sugar which is found in some of our best loved foods to improve the flavour, such as cake, sweets and ice cream. These processed foods have increased calories, but little nutrition, meaning we often eat more calories than is needed.

Sugar-free? Whilst some people strive for sugar-free diets (in respect of ‘free sugars’, not ‘naturally occurring sugars’), in reality it would be nearly impossible to achieve this. It would mean never eating out or enjoying any sweet treats at all. It’s perfectly OK to consume sugar in moderation. Depriving yourself of the foods you love – whether it be cake, chocolate or a sugar in your tea – is no fun and you put yourself more at risk of falling off the wagon and binging. The effects The World Health Organisation suggests adults should consume no more than 5% of their daily calorie intake foods containing ‘free sugar’, which is roughly seven sugar cubes or 30g. Unless you are very active, anything over this is

A HIGH SUGAR INTAKE CAUSES OUR BLOOD SUGAR LEVELS TO RISE QUICKLY, AND THEN CRASH. THIS CAN LEAD TO FATIGUE AND CRAVINGS

unlikely to be a healthy choice. A high sugar intake causes our blood sugar levels to rise quickly, and then crash. This can lead to fatigue and cravings for more sugary foods – and so the cycle continues. In the long-term, consuming too much sugar can lead to an increase in weight and other medical conditions such as diabetes and heart disease.

READING LABELS If the food doesn’t have a label – fruit, vegetables, rice, pasta – then you will know any sugar is ‘naturally occurring’. You may be surprised what food manufacturers sneak sugar into – bread, sauces, convenience meals and even soup – all to make the food taste better. It doesn’t mean you shouldn’t eat these things, but it’s good to be aware of what is in your food. Brands are good at disguising sugar on labels, too. Over 60 different ingredients are synonyms for ‘sugar’ – including sucrose, dextrose and rice syrup.

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TOP TIP

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SMALL CHANGES TO DECREASE SUGAR INTAKE

CUT DOWN ON SUGAR IN YOUR TEA OR COFFEE If you have a couple of spoonfuls in each drink, cut it down over time until you don’t need it any more.

LIKE SUGAR ON YOUR CEREAL?

Go for honey instead. It will give you the sweet kick you want in a natural form.

‘LOW FAT’ OFTEN EQUALS ‘HIGH SUGAR’ Often fat is replaced with sugar to keep the taste. If you love the ‘low fat’ option, simply cut the portion size.

SMOOTHIES & JUICES Although the sugar may be ‘naturally occurring’, too much sugar can be bad news for your teeth. Use a straw to protect yourself further.

SIMPLY DON’T BUY AS MANY SWEET TREATS If you have them in your cupboard, you are more likely to eat them. Opt for fruit instead when the urge to consume sugar strikes.

STUDENT HEALTH GUIDE

ALTERNATIVE Vegetarian, vegan, paleo, keto, Atkins… there are loads of specialised diets out there for us to follow. Whether it’s for personal or medical reasons, here’s what you need to know

ost specialised diets involve cutting something out. Whether it’s carbs, meat or dairy, these diets are safe so long as the diet you are

following delivers the right ratio of carbs, proteins, fats, vitamins and minerals. There are lots of substitutions available to ensure that you get what you need.

VEGETARIAN

This is probably the most common specialist diet – most people know someone who is vegetarian. Vegetarians choose not to eat meat (and in many cases fish, too) for either dietary or personal reasons. Due to the fact that the protein derived from meat and fish is missing, vegetarians need to consider alternative sources, such as beans, lentils, dairy, tofu and eggs.

VEGAN

PALEO

Anything that’s derived from animal products – meat, fish or dairy products – are off the menu. Healthy vegans eat a good variety of fruits, vegetables, nuts and seeds to ensure a diet rich in essential vitamins. Vegans need to ensure that they’re eating enough protein – try beans, lentils and tofu to get your fix.

In a nutshell, if the caveman didn’t eat it, then neither do the paleos. This diet consists of meat, fish, fruit, vegetables, eggs, nuts and seeds. Paleo followers can suffer from lack of energy due to the removal of of processed carbs. Replace these with sweet potatoes and bananas between meals to keep those energy levels up.

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IETING DIETS DFACT OR TOP TIP

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FICTION

Skipping carbs will help me lose weight

FICTION – Carbs are an incredibly important source of energy which we need to survive. Eaten in the right quantities and as part of a balanced diet, carbs won’t make you gain weight.

Starving myself will make me thin

FICTION – Unlikely. It’s difficult to maintain a diet of nothing so you will either bounce back to where you were, or may even gain more

pounds if you over-eat as a result. Your body will be low on energy and may cause you to crave high-calorie foods.

Slimming pills are the answer

FICTION – Unless you have been prescribed something by your GP, don’t do it. You have no idea what you are ingesting when you purchased un-prescribed pills. The best case scenario is that they are a placebo and won’t work – that way it’s only money that you risk losing, not your health.

THE TRUTH Maintaining a healthy weight for most is incredibly simple. As a basic rule, all you have to do is expend the same amount of calories that you consume. For example, if your body burns through 2,000 calories per day to stay alive:

■ If you eat 1,800 calories per day on average, over time your weight will decrease

■ If you eat 2,500 calories per day on average, over time your weight will increase

■ It’s simple maths. No diet pills or subscriptions to expensive groups required.

■ If you eat 2,300 calories per day on average but do daily exercise amounting to 300 calories, your weight will stay the same.

STUDENT HEALTH GUIDE

PUTTING FITNESS

Physical ac encoura tivity release o ges the brain ch f feel-good em endorph icals called ins that m ake you feel happier

FIRST

Want to feel better, have more energy and even live longer? If the answer is yes, then lace up your trainers… egular exercise is an essential part of a healthy lifestyle, and provides a host of health benefits for the body and mind, including:

■ Improved strength and muscle tone ■ Maintaining a healthy weight ■ Improved sleep and longer life expectancy

■ Fewer health problems such as high blood pressure and type 2 diabetes ■ Reduced risk of heart disease by reducing cholesterol ■ Increased release of feel-good brain chemicals called endorphins, which make you happier and more relaxed ■ Improved concentration

THE SOCIAL BENEFITS Running a marathon isn’t for everyone, and often people can get put off engaging in fitness activities because they don’t think they are sporty or fit enough or think others will judge them. The good thing about fitness activities though, is that there is literally something for

everyone and not everything about fitness means sweating and panting. Just going for a brisk walk with a friend a couple of times a week has major health benefits. Engaging in sports clubs

and teams are also a sure-fire way to make friends and gain experience of being part of a team. There is a feeling of belonging when you join and play for a team, and win or lose, it’s a fun way to reach your weekly fitness targets.

FITNESS

HOW MU

CH IS EN

OUGH?

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TYPES OF EXERCISE MODERATE EXERCISE

Your heart rate increases, but you should be able to maintain a conversation (it’s called the ‘talk test’). This type of exercise includes walking, biking slowly, doubles tennis and doing housework.

HIGH-INTENSITY EXERCISE

Also known as vigorous exercise, this includes energetic dancing, running, swimming, martial arts, cycling fast, basketball, netball, football and singles tennis.

STRENGTH TRAINING

Three times a week you should engage in activities that strengthen muscle and bone. These include tugof-war, weight-training, situps, press-ups, gymnastics or rock climbing.

THE BEST FITNESS APPS

All available for free and suitable for both Apple and Android phones, these apps will help you train effectively: Couch to 5k: This app helps you go (gradually) from vegging on the sofa to running a 5K.

Seven: Improve your fitness with seven minutes of exercise a day for seven months, using a only a wall, a chair and your body weight. Nike+ Training App: Swipe through free workouts from master trainers, or link to your Nike kit if tracking progress is your thing.

STUDENT HEALTH GUIDE

MENTAL

WELLBEING

We all know the benefits of exercise on our physical health, but did you know it can improve your mental health, too? Here’s how… hether it’s a 10K every morning or walking to uni instead of catching the bus, evidence suggests that exercising not only improves your overall health, but your wellbeing, too. The term ‘wellbeing’ is defined by the Mental Health Foundation as ‘a positive, physical, social and mental state’. This means:

■ Feeling good about ourselves and having the ability to function well, both individually and in relationships ■ Having the resilience to deal with the ups and downs of life ■ The feeling of connection to our communities and surroundings ■ Having a sense of purpose and feeling valued Mood Research suggests that a positive effect on mood is achieved following periods of physical exercise, with participants feeling more awake, calmer and happier after periods of activity. Stress levels Stress can creep up on us and manifest in different ways, whether it’s loss of appetite, increased anxiety or poor sleep. However, research

indicates that those people who regularly engage in physical activity have lower stress levels than those who are less active. Self-esteem Self-esteem refers to the way we see ourselves, and those who exercise have been shown to have a higher self-esteem when compared to their more sedentary friends. Depression and anxiety Regular exercise has been shown to be a cost- and timeeffective alternative solution to treating depression and anxiety in patients.

IN SUMMARY

Engaging in exercise is unlikely to remedy mental health issues entirely, but combined with a well-balanced diet, it’s a great place to start. More practically, physical activity is an ideal way to challenge your body and mind, and will allow you time to take a step back from your day-to-day life to gain perspective and clarity. Remember, you don’t need to run a marathon to see the benefit – walking will have positive effects, too.

FITNESS

“I HAVE NO MONEY”

“I HAVE NO TIME”

Does running around the park cost money? No. Does doing sit-ups, squats, lunges and burpees in your living room cost money? No. Check out page 73 for more ideas and solutions, because no one is buying this “no money” excuse!

Unless you’re a professional sportsperson or a personal trainer, it can be tricky to fit exercise in around your life. We all have competing demands – but think logically about it: if your 9am lecture on a Tuesday is right next to the park, then get up a 7am and go

for a run first. Try to arrange to do something active with friends, like a regular game of rounders or a gym class, or incorporate fitness into your job (Deliveroo rider, anyone?) to combine exercise with another part of your life and kill two birds with one stone.

OVERCOMING THE BARRIERS

TO FITNESS

Whether you want to change shape or become fitter, getting started can be the trickiest part. Here are the common barriers – and our advice on how to overcome them…

“I LOOK RIDICULOUS – PEOPLE WILL LAUGH”

“I GO ONCE OR TWICE, THEN STOP… AND CAN’T GET GOING AGAIN”

It’s common to feel self-conscious, but just remember that everyone was a beginner once. Whether you’re unsure what each machine does at the gym, or if you’re always going the wrong way in Zumba, fear not. Break the ice and ask someone for help. Most people will feel flattered that you asked them – and one day, someone will be asking you the same thing!

Motivation is a big issue for most people – it can take months to form a new habit, so bear this in mind: ■ Set a goal: Why are you doing the exercise? Is it to improve your appearance or to get fitter? To stick with the habit long-term, you’ll want to see results, so working towards a goal is vital. ■ Make it easy: If you make your new fitness regime too complicated or tough,

you’re unlikely to enjoy it and will find excuses not to do it. Make it fun, simple and achievable to start with and increase the intensity or frequency over time. ■ Set yourself up for success: Think about who you are? Are you a morning person, or do you work better in the evenings? Structure your workouts around your lifestyle and your new regime will stick.

STUDENT HEALTH GUIDE

REACHING YOUR Whether it’s a 5K or a marathon, you will need a plan if you want to reach your goals

he first step to getting in shape is setting a goal. If you’re new to exercise, it should be something simple such as aiming to walk 15 minutes every day. Don’t get carried away or you’ll find it tempting to give up. If you’re more advanced, your goal might be training for and completing a 5K charity race or half marathon. As a motivational tool, many goal-setters will create a training plan to help them stay on track. Whether you record distance, time spent exercising or how you feel afterwards, a visual reminder will help keep you focused. Don’t forget to reward yourself when you reach key milestones. Remember, whenever you identify and set goals – in any area of your life – they should be SMART. This means goals should be:

Specific: “I will do 10 pressups”, not “I will get stronger”

Measurable: “I will run a 5k”, not “I will run more”.

Achievable: “I will do 60 minutes of activity per day”, not “I will go to the gym for five hours on Saturday”.

Realistic: “I will shave 30 seconds off my mile time”, not “I will run a four-minute mile”.

Time-bound: “I will join a sports team by the end of the year”, not “I will join a sports team”.

MANAGE WEIGHT Stage

1 Stage

2 Stage

3 Stage

4 Stage

INCREASE ALL- ROUND STRENGTH

Eat breakfast each day, including a fibrebased cereal. Skipping breakfast leads to snacking during the day.

Begin with body weight exercises for a few weeks (such as sit-ups, push-ups, and squats) before using weights.

Do 30+ minutes of physical activity each day. Try walking or cycling or a more vigorous activity like running or tennis.

Ask a trainer about strength-training exercises, perfecting your form, and stretching before and after working out.

Increase your ‘incidental’ exercise. Take the stairs instead of the lift and replace short bus journeys with walking or cycling.

Use resistance bands or climb on playground equipment such as bars or ropes to challenge your muscles and boost strength.

Cut out sugary snacks and drinks and high-fat foods. Eat at least two fruit and three veg portions daily.

Increase bone strength by practising yoga or tai chi, dancing, jumping, and climbing stairs.

While watching your favourite TV show, move your body. Do jumping jacks, knee raises and kicks.

Join your school or local gym and commit to a strength routine three times each week.

FITNESS

FITNESS GOALS IMPROVE GENERAL FITNESS

RUN A 5K RACE

GET BETTER AT SPORT

TARGET SPECIFIC MUSCLES

Complete at least 10,000 steps per day (tracked via an app on your phone) for moderate exercise.

Buy a pair of comfortable running shoes and join a local running club for extra support.

Do at least one session of continuous exercise in your chosen sport for one hour per week.

Work with a trainer and learn proper technique to progress without raising your risk of injury.

When you’ve been sitting for an hour or more, stand up and stretch your hamstrings, quads, and calves for more flexibility.

Walk or jog three times a week for 15 minutes after school or college.

Try shorter bursts of intense exercise, with short breaks. Try three sets of five minutes of exercise, with three minutes of recovery.

Begin with body weight exercises, targeting all muscle groups (e.g. sit-ups, push-ups, and squats) before using weights.

For vigorous exercise join a sports team that does two weekly training sessions, plus a match.

Create intervals within your jog. That’s where you up the pace to a sprint between two landmarks, like a pair of lampposts.

Investigate plyometric training. These are jumping exercises designed to train the power muscles in your legs such as box jumps.

Work one day on a specific muscle group (e.g. back/shoulder), then rest the next day before you target another group (e.g. legs).

Work out at home or at the gym. Focus on core strength training.

Gradually increase your runs from 15 minutes to 30, to 45, to one hour.

Plan a training programme with shortterm goals, such as to cut two minutes off your 5k time in six weeks.

Cross-train for one day; do a sport that helps condition muscles without using weights, such as swimming.

Add cross-training to the mix. Introduce cycling, swimming, or hitting up the elliptical.

Run the distance or event and keep remember that it doesn’t matter how fast you go – all that matters is that you finish.

Undertake a fitness assessment to see which areas need improvement.

Have a cold glass of chocolate milk for protein and carbs after training sessions.

STUDENT HEALTH GUIDE

COMPETITIVE SPORT Interested in competitive sport at uni? There are loads of opportunities to compete and develop your skills hilst the predominant purpose of attending uni is to get a degree, developing your skills and experiencing new things is an important part, too. For those who love sport or have competed before arriving, uni is a great time to get involved and possibly take it to the next level. Almost all unis have teams which take part in high-level competitive

UNI IS A GREAT TIME TO GET INVOLVED AND POSSIBLY TAKE IT TO THE NEXT LEVEL

sporting competitions across a range of sports. There is also opportunities to train as a sports coach or referee. Taking part in teams which represent your uni usually involves competing against other universities (usually on a Wednesday afternoon) and in local leagues. There are often coaching and training sessions throughout the week. In the UK, leagues are run by British Universities & Colleges Sport (BUCS) and Scottish Student Sport (SSS). Some students who compete in these leagues go on to be professional sports people representing their country.

Most unis have sporting opportunities for students with disabilities. Don’t be afraid to give it a go!

FITNESS

HOW TO GET INVOLVED Go along to Freshers’ Fair and speak to the club or society that organises your chosen sport. Attend a training session and speak to members to understand what’s on offer – whether you want to go along to training only or compete as well. Sometimes, uni’s have scholarships, support and coaching available for talented athletes who have competed previously. Speak to your uni’s sports department to see whether you are eligible.

WILL I HAVE TIME? Loads of students are members of sports teams both within and outside of university. Competing to a high standard is a huge commitment – in both time and energy but most uni’s give you Wednesday afternoons free from lectures so that you can take part. Make sure you are enjoying it. Remember first and foremost that the goal at uni is to get your degree, so prioritise your studies and fit your other interests in around it. If you need advice, or are struggling with your commitments, seek advice from Student Services.

STUDENT HEALTH GUIDE

TEAM SPORTS Uni is a great time to get involved in something new. Whether it’s a sports team ni is a unique situation in that at the start of the year, there’s a whole Freshers’ Fair dedicated to sports and societies, which are literally begging you to join. After you graduate, often there’s just not enough time in the day to get involved in the way you can at uni – unfortunately you can’t block out Wednesday afternoons at work for fun! While participating in team sports might not be everyone’s

EXERCISE CLASSES Classes are a great way to have fun, meet new people and get active in a relaxed setting. Your local gym will host everything from Aqua Fit to Spinning.

BEING ON A TEAM WILL SHOW YOU THAT LOSING ISN’T SO BAD, ESPECIALLY WHEN IT ALSO TEACHES YOU HOW TO IMPROVE cup of tea, they do promote collaboration and a sense of belonging. Good team players respect their teammates, opposition and game officials, and they understand that different abilities are required for success. Being on a team It’s not will show you that about fitn all ess – losing isn’t so creating le & strateg adership bad, especially ic skills a re just as im when it also port gaining a ant as teaches you how thletic to improve. It’s a skills. great way to make friends, too.

CLUBS AND TEAMS Whether it’s badminton, football or Ultimate Frisbee, there will likely be a team or group you can join to train, play and socialise with. If there’s not, consider starting one!

FITNESS

& SOCIETIES or a society – there’s something for everyone

TASTER DAYS Particularly around Freshers, most uni’s will have some taster sessions where you can go along and try something new (or something that you haven’t done for ages)! It’s a great, relaxed way to try multiple things on one day and is often less pressure than attending a club night.

SOCIETIES So, if chess or debating is more your thing, there is probably a society for you. Don’t rule out trying something new though. Just because you hated PE at school doesn’t mean that you will hate uni sport. You don’t even need to join the competitive teams – you could just go along to play a friendly here and there. It’s OK to not like the competitive side.

STUDENT HEALTH GUIDE

EXERCISE

WITHOUT ACTUALLY EXERCISING

OK, so team sports aren’t your thing. There are loads of ways to stay active - here are our favourites…

MAKE ES M O S E MOV a or

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STAND UP Have you heard that ‘sitting is the new smoking’? So, instead of swotting away at your desk, get a standing one or simply use the kitchen counter to do your work. It will build strength in your legs and improve your posture, all in the comfort of your own home.

TAKE TWO WHEELS

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FITNESS

RUN

FITNESS ON A

SHOESTRING

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We all know that most students don’t have loads of spare cash, but that shouldn’t be a barrier to getting fit. Save your money for other stuff and work out for free (or practically nothing) instead. Here’s how…

WALK

WATCH

Instead of getting the bus or asking for a lift, walk everywhere. Walking up to 10,000 steps a day can burn about 500 calories, and you’ll even save money on bus passes or petrol costs. Go for gold by swapping the lift for the stairs.

There are loads of free fitness videos on YouTube – whether it’s yoga, pilates, strength training or bellydancing - there’s something for everyone. Even the British Army has an online fitness course, and if it’s good enough for them…

JOIN

CYCLE Whether it’s to campus, work or just to get about, cycling is free, easy and a great workout. OK, so you do need a bike, and a helmet is good idea too, but sites such as Freecyle and Gumtree often have secondhand bikes for sale – or, if you’re really lucky, for free!

SKIP Skipping is a great cardio workout – you can burn up to a whopping 200 calories in just 15 minutes. The health

benefits of skipping include improved heart and lung fitness, strengthened bones, plus improved balance and flexibility. Not bad for a simple rope.

PLAY When the kids have all gone home, the playground is a great place to do free circuit training and running. Use the monkey bars for pull-ups to boost your upper body strength over time.

LIFT Using your own body weight to train is the best way to improve your power-to-weight ratio. No equipment is necessary to perform sit-ups, press-ups or the plank, so you can exercise anywhere you like. For free.

If you like netball, tennis, basketball, football or rounders, there are loads of public spaces and courts available to have a game, and most universities have a society you can join for every sport or activity you can think of – and if they don’t, set one up! Whether it’s rock climbing, dancing or Ultimate Frisbee, find out what’s available and get involved with things you fancy. Your fitness will improve, you’ll make new mates and it won’t cost an arm and a leg.

STUDENT HEALTH GUIDE

KEY BODY WEIGHT Want a no-gym workout? Here are the exercises that anyone can do anywhere… ody weight exercises have many benefits. You don’t need a gym membership, any equipment and they are a great tool to improve strength, increase balance and flexibility, and tone muscles. The more you increase your heart rate, the more fat you will burn too… Despite looking easy, these exercises are actually really tough. But don’t be put off. Opt for the modifications, start slow, and your strength will build in no time at all.

THE SQUAT

THE MORE YOU INCREASE YOUR HEART RATE, THE MORE FAT YOU WILL BURN

Start standing with feet just wider than hip-width apart and toes pointed slightly out. Engage glutes, send hips back and bend at knees to lower down as far as possible. Keep your chest lifted. Press through heels back up to starting position. Repeat for 12 to 15 reps.

THE PLANK

WORKS: CORE, BACK, ARMS, SHOULDERS

Ensure your shoulders are over your elbows, and engage glutes and thighs to straighten legs. Your body should form a straight line from shoulders to heels. Push the ground away and keep a flat back. Hold this for 30 to 60 seconds and repeat. MODIFICATION: Drop to your knees but ensure that your back is flat.

WORKS: GLUTES, HAMSTRINGS, QUADS

THE PUSH UP

WORKS: CHEST, SHOULDERS, TRICEPS

Start in a plank position. Bend the elbows to lower chest to the floor. Elbows should point back at a 45-degree angle. Push back up to starting position, making sure to keep hips in line with the rest of the body. Repeat for 12 to 15 reps. MODIFICATION: Stay on your knees.

MODIFICATION: Don’t go too low. Build range over time.

FITNESS

EXERCISES

BICYCLE CRUNCH

WORKS: ABS

Lie on you back with both hands behind head, elbows wide and knees over hips in table-top position. Bring your left shoulder up and rotate the elbow toward the right knee. As you do this, extend the right leg straight. Reverse the movement and swap to the other side. Continue alternating for 12 to 15 reps per side.

THE BRIDGE

WORKS: ABS, GLUTES, HAMSTRINGS

Lie on your back, knees bent, with feet planted on the floor. Drive through heels, contracting the glutes to send hips toward the ceiling, keeping your body in line from shoulders to knees. Lower down and repeat for 12 to 15 reps.

THE LUNGE

WORKS: GLUTES, HAMSTRINGS, QUADS, CALVES

Stand with feet hip-width apart. Take a big step forward (or back) with one foot, bending both knees to 90 degrees. Alternate legs and do 12 to 15 reps per side. MODIFICATION: Focus on form – develop speed and range over time.

MODIFICATION: Don’t come up so high but ensure that you keep a straight line from shoulders to knees.

MODIFICATION: Toe-tap instead of extending the leg, or even keep your feet on the floor and work on the torso rotation first.

THE MOUNTAIN CLIMBER

WORKS: FULL BODY

Start in a plank position. Drive one knee in toward chest, then quickly step it back to plank position. Immediately drive the opposite knee in toward chest, then quickly step it back into plank position. Continue alternating knees for 12 to 15 reps on each leg. MODIFICATION: Keep it slow. Quick alternatives will get your heart rate up, but slow movements will still engage the muscles. Build speed over time.

STUDENT HEALTH GUIDE

SPORTS SUPPLEMENTS:

THE TRUTH

If you

Sports supplements are big business. From protein powders to energy pills - do they really work?

need ad f you to go Some reputable vice, contact you a gym, it is products may be or a regis r GP tere likely that an effective way dietician d . you will see ads for to get protein into protein powders or your diet. Always performance pills, or purchase products maybe even see someone from a reputable retailer and carrying a shaker. Muscle takes don’t be tempted to consume time and commitment to more than is recommended. develop and protein powders Consuming too much protein are designed as a way to is a problem – long-term facilitate or speed up the over-consumption has been process. linked to increased risks of Protein is an important osteoporosis and kidney part of our diet which helps problems. Government maintain and grow body tissue, guidance advises to avoid including muscle. Shakes, bars consuming more than twice and pills are marketed to give the daily intake, which is 55.5g you the protein you need for men and 45g for women. to promote muscle growth, It is possible, however, to boost energy and improve get the same benefits from metabolism, leading to weight high-protein foods or snacks loss. without the need to shell out

on expensive supplements. Get your fix from foods like: ■ Red meat like beef, lamb or pork ■ Poultry like chicken and turkey ■ Eggs ■ Dairy products like milk, yoghurt and cheese ■ Beans ■ Tofu It is unlikely that supplements in any form will magically produce the physique or fitness level you want. It will take lots of hard work, dedication and real food to get you there so it’s important not to see a shake or bar after each workout as a quick fix to build strength.

FITNESS

IMPROVE YOUR PERFORMANCE NATURALLY Want to get sharper, fitter, stronger or more focussed? Drink more water. Simple H2O improves brain function, physical performance, and relives fatigue.

USING PERFORMANCE

ENHANCERS

Taking substances may seem like a shortcut, but these drugs can have lasting side effects… hether you want to from a dealer, you never truly excel on the sports know what you are taking so field, change your you could be throwing your appearance or improve your money down the drain at best, academic performance, we or taking your life into your know it can take a lot of hands at worst… effort to achieve it. There are, And then there is the however, a growing number of ethical debate: does taking students opting to use illegal performance-enhancing drugs drugs and steroids to find a constitute cheating? We all shortcut. And with the growing know that doping is banned pressures mounting students, in competitive sports for this some see this as the only way very reason, so there is little to ensure peak performance wonder that there have been and output. calls to implement drug testing Whether it’s a before exams to avoid prescription drug, unfair advantage. A convic anabolic steroid or Whatever your for a dru tion any other illegal view, it is g offence -related co substance, unlikely that a serious uld have it’s a recipe that someone your futu impact on re – there a for disaster. can rely on restrictio re n s Whether the performance you can on countries vis substances are enhancers you can it and jobs apply fo r. Is purchased from forever, so it is it worth it? the internet or really worth it?

Get more sleep. Simple but effective. More sleep = increased energy levels and laser-like focus.

Eat more lean meats A balanced diet full of rich, natural foods will give you the energy you need to excel. Also, aim to incorporate fresh fruit and vegetables into every meal.

Get lots of fresh air and exercise. Not just for clearing your mind, lots of fresh air and exercise will give you more energy and make you happier.

Get organised. Overwhelm and increasing pressures can lead students to look for alternatives. Work out what you need to do, make a plan – and stick to it!

STUDENT HEALTH GUIDE

STRETCHING Y T I L I B I X E & FL

Want to improve your physical and mental health by making one simple change each day? Read on hen we think ‘stretching’, we usually think of the few minutes before or after exercise. Whilst it’s a great idea to stretch following a workout to reduce muscle fatigue, stretching is an activity that we should all do every day, regardless of whether we are planning to exercise. The benefits of stretching are often overlooked – set aside just a few minutes each day to improve your flexibility and posture and calm your mind.

FITNESS

5 BASIC STRETCHES STRETCHING IS AN ACTIVITY THAT WE SHOULD ALL DO EVERY DAY

Perform these stretches during or after every workout, as well as a couple of times a week, to benefit. Try to hold each stretch for at least 60 seconds. If you feel pain at any point, stop immediately and back off. Whilst you might feel mild discomfort or tightness, you should never feel pain.

QUAD STRETCH

TOE TOUCH (STANDING)

Standing with your feet hip distance apart and reach your right arm behind you whilst lifting your right leg. Hold your ankle or calf. Shift your hips forward for a deeper stretch. Repeat on the other side.

Standing with your feet hip distance apart, tuck your chin towards your chest and start to move the crown of your head towards the ground. Hold out your arms until you touch, or come close to touching, the floor.

HAMSTRING STRETCH

TOE TOUCH (SEATED)

Start from a standing position and take a small step with your left foot. Keep your left leg straight and bend your right leg. You should feel a stretch through the hamstring. Lift your toes on the straight leg to stretch your calf. Repeat on the other side.

Sit tall with your legs out wide in front of you. Bend your left leg at the knee and reach forward towards your right foot. Repeat on the other side.

SIDE BEND Stand tall with your feet hip distance apart. Put one hand on your hip and raise the other hand above your head and over to the opposite site. Ensure that your body remains stacked. Repeat on the other side.

BENEFITS TO STRETCHING DAILY 1. Improved flexibility and posture 2. Prevent injury 3. Calm your mind 4. Release tension

STUDENT HEALTH GUIDE

SEXUAL HEALTH Whether you are sexually active or not, there are some things everyone must know to stay sexually healthy…

egardless of sexual orientation, age, race or gender, sexual health is an important part of our lives. This is particularly true as we get older – for some, increased independence leads to a desire to try new things and find out who you are. It’s natural to want to experiment but it’s important to recognise where the boundaries lie. People’s experience of sex education in school is very varied. Some schools might have a comprehensive curriculum whereas others don’t. Because of this, many of us don’t feel equipped to talk about our sexual health. Now is the time for us all to get clued up and take control.

REGARDLESS OF SEXUAL ORIENTATION, AGE, RACE OR GENDER, SEXUAL HEALTH IS AN IMPORTANT PART OF OUR LIVES

SEX

In association with:

BROOK Brook is the leading sexual health and wellbeing charity for young people under 25. We believe that all young people deserve access to the advice and support they need to lead healthy lives. Our confidential,

non-judgemental clinics offer free testing and treatment for sexually transmitted infection (STIs) as well as contraception and emergency contraception, pregnancy testing, choices and counselling. Find your

nearest Brook clinic, or sexual health service using our online find a service tool: www.brook.org.uk/ find-a-service. The website is there to answer your questions about sex and relationships.

THE BEST SEXUAL HEALTH TOOLS Both available for free, these tools will help you take control: Brook STI checker tool www.brook.org.uk/stis Brook Contraception tool www.brook.org.uk/contraception

RELATIONSHIPS Contrary to popular opinion, not all teenagers are sexually active. If you do decide to engage in a sexual relationship, the choice to do so must be yours and yours alone. You should never feel pressured into doing something you don’t want to do, either by another person or by your perceived expectations of what you think you should be doing. It’s OK to say no.

STUDENT HEALTH GUIDE

WHAT IF...? If you feel like you’re in the dark about some of the most frequently asked sexual health questions, check out our guidance below… “... I identify as straight, but sometimes I watch gay porn or experiment with people of the same sex. Am I gay?” Experimentation is normal and is much more common than you might think. Not everyone experiments in this way, but a lot of people do. You may just want to try sex with someone of the same sex once, you may be attracted to people of the same sex, or you may be into people regardless of their gender identity. Experimenting with people of the same sex doesn’t mean you have to identify as gay or bisexual. “... I had unprotected sex?” Having sex without a condom (known as unprotected sex) leaves you at risk of sexually transmitted infections (STIs) and unwanted pregnancy. You only have to have sex once to get an STI or become pregnant. If you have had unprotected vaginal sex (and you don’t want to be pregnant), you should visit a sexual health clinic, such as Brook, to discuss emergency contraception. The IUD is the most effective form of emergency contraception and must be fitted within five days of having unprotected sex. Some types of emergency

contraception pills (known as the morning-after pill) can also be taken up to five days (120 hours) after unprotected sex. Speak to a sexual health professional or GP to find the best option for you. If you’ve had unprotected sex (whether it’s vaginal, anal or oral sex), you should get tested for STIs. Many STIs don’t have symptoms so you must get checked to be sure. If you do test positive for an STI, a sexual health professional will prescribe treatment and encourage you to speak to any partners who may be at risk too. If you don’t want to tell your partners, then speak to the sexual health clinic to see if they can offer the anonymous partner notification – your partner will receive a text saying they need to be checked, but they won’t know it has come from you. “... I don’t know how often to get tested for STIs? It is really important to take

EXPERIMENTATION IS A WAY TO ASSESS YOUR OWN GROWTH AND DEVELOP YOUR SEXUAL UNDERSTANDING

care of your sexual health in the same way you do with other aspects of your health, like going to the dentist. In addition to getting tested after any unprotected sexual contact with a new partner, you should also have regular check-ups. Depending on how many partners you have, this could be every three months or once a year as a minimum. It’s also a good idea to get tested if you decide to stop using condoms with a new partner. Even if you’re in a longterm relationship, you could still catch an STI. You can read more about STIs on page 87. “... I want to have casual sex? Is this OK?” Casual sex means having sex with someone you’re not in a relationship with. There are lots of societal ideals about casual sex, and what is considered right and wrong. Society is often more judgemental towards women who choose to have casual sex, than men who choose to have casual sex. In short, if you and your partner want to have sex and you both consent, then do what makes you happy. Make sure that you communicate with your partner – simply consenting once does not mean you can’t change your mind later, and remember, if

In association with:

you are drunk or high, you can’t consent. Check out page 88 for further information. “... I don’t know which method of contraception to use?” Not many people know that there are 15 diffferent types of contraception available. It can really help to talk through your options with a sexual health professional, such as a Brook nurse or your GP, to make sure you have all the information you need to decide which method is right for you. Check out page 84 to see our complete guide to contraception and find out about Brook’s online tool.

AVOID THE CONSUMPTION OF DRUGS AND ALCOHOL WHEN ENGAGING IN SEXUAL ACTS

“... I think I’m watching too much porn?” It is very hard to say how much porn is ‘too much porn’ as this depends on the person. Some

SEX

people watch porn regularly and some people never watch it. However, if it is affecting your relationship or studies, or you think it is having a negative effect on other parts of your life, then you should speak to someone. See page 94 for more information and links to help. To fi mor nd out bein e about heal g sexu t a go to hy and h lly www appy , org. .brook. uk

STUDENT HEALTH GUIDE

CONTRACEPTION If you’re having sex, it’s important to make sure you’re protecting yourself from unwanted pregnancy and STIs...

ontraception refers to the methods that are used to prevent pregnancy. Condoms and internal condoms are the only methods of contraception to protect against both unwanted pregancy and STIs. Contraception is free on the NHS for all ages. You can also get it from a range of places, including Brook clinics, other young people’s services, GP surgeries, GUM or sexual health clinics, and family planning services. There are 15 methods of contraception to choose from and what works best for you will depend on your

preferences. Remember, you can always talk through your options with a doctor or nurse. The type of contraception you choose will depend on: ■ How you intend to use them: Some contraceptive devices are used once during The method of contraception that suits you now may change going forwards. If you have any questions, you should review this with your doctor or nurse to ensure that what you are using remains effective for you.

sex (condoms) or you have to remember to take them daily (the pill), whereas others last for months or years (injections and implants). Which kind you use will depend on how often you plan to have sex, and whether you’re good at remembering to use a condom or take the pill every day. ■ Your personal preference: Not all contraceptive devices are suitable for everyone – people can suffer side effects. It may take a little time to work out what works well for you, but if you are experiencing problems, speak to your GP or visit a clinic like Brook.

SEX

In association with:

EMERGENCY CONTRACEPTION There are two types of emergency contraception, the emergency contraceptive pill (often referred to as the morning-after pill) and the intrauterine device (IUD). The IUD is a form of long-acting reversible contraception (LARC) and it is the most effective method of emergency contraception. Free contraception and advice can be found at Brook clinics, your GP, family planning clinics, plus some sexual health and young people services.

Visit www.brook.org.uk/ contraception to find out more about each method and use the ‘What type of contraception is right for you?’ tool…

15 TYPES OF CONTRACEPTION 3 Combined pill

1 Condom

2 Internal (or female condoms) 6 Implant

4 Progestogen-only pill 5 Diaphragms and caps 7 Injection

11 Vaginal ring

10 Patch

8 IUD (intrauterine device)

9 IUS (intrauterine system)

PLUS

12 Female sterilisation 13 Male sterilisation 14 Fertility awareness methods 15 Emergency contraceptive pill

STUDENT HEALTH GUIDE

PREGNANCY

Everyone has different reactions to finding out they’re pregnant. Take some time to gather information and think about what to do next... f you’ve had unprotected sex and think you might be pregnant, take a test on the day you were expecting your period, or three weeks after the unprotected sex, whichever is sooner. You can get one for free from Brook, contraceptive clinics, family planning clinics or your GP. If you are pregnant, there are three options available to you, and you have the right to choose any one of them:

■ Continuing the pregnancy and raising the child ■ Continuing the pregnancy and placing the child for adoption ■ Ending the pregnancy by having an abortion First off, don’t panic. Your uni will have a support network in place to help you with your next steps. Whatever you do, don’t bury your head in the sand and hope it will go away. For some people, making a decision about pregnancy is easy. For others, it might be difficult. However easy or hard

WHATEVER YOU DO, DON’T BURY YOUR HEAD IN THE SAND AND HOPE IT WILL GO AWAY

you find the decision, it is your decision to make. Speak to Student Services or contact your local Brook clinic, GP or sexual health clinic. A healthcare professional will not judge you and will be able to direct you to further support and guidance. Your uni or local clinic is likely to have counselling services on hand if you are feeling overwhelmed. It can also help to speak to your family and/or friends for further support and guidance.

MEN’S RIGHTS ■ Men have the right to avoid conceiving a child by either opting not to have sex or by using condoms. ■ In law, if a woman decides to continue with a pregnancy, the man may be held financially responsible for the upbringing of the child, regardless of their current relationship status or his part in the child’s life. ■ If a woman decides to have an abortion, she may do so without his agreement.

For further guidance, visit www.brook.org.uk/topics/ pregnancy

SEX

In association with:

STIs TIs are passed from one person to another through unprotected sexual contact, including vaginal, anal and oral sex. Anyone can get an STI; the most affected

PARTNER NOTIFICATION

If you find out you have an STI, your clinic will encourage you to notify any current, and sometimes previous, partners so they can get tested as well. They will help you find the best way to do this – some even do this for you anonymously.

Having unprotected sex puts you and your partner at risk of getting an STI. Here’s how to stay safe and what to do if you need advice… groups are under-25s and men who have sex with men. After unprotected sexual contact, consider emergency contraception to protect yourself against pregnancy.

GET PROTECTED! In order to protect yourself from STIs, you should use a condom (or internal condom) every time you have sex, even if using another form of contraception - for example the pill or implant. The most commonly diagnosed STIs in 2018 were:

Chlamydia: Sometimes described as a ‘silent’ infection due to the fact 75% of women and 50% of men don’t have any obvious signs or symptoms.

Genital warts: Caused by the human papillomavirus (HPV), these are small growths or bumps that appear on or around the genital or anal area.

Gonorrhoea: The second most common bacterial STI (after chlamydia) which can lead to infertility if left untreated.

Genital herpes: Both of the two types can infect the genital and anal area, as well as the mouth and nose (cold sores).

GET TESTED

Whether you have symptoms or not, if you have had unprotected sexual contact, it’s important to get tested for STIs.

For m or i abou nformat e sym t STIs i ion pto nc and ms, tre luding atm visit en in visit www g a clinic ts . b org. rook , uk/s tis .

STUDENT HEALTH GUIDE

CONSENT? Sex should be fun and enjoyable for everyone involved, and that means saying no if you are uncomfortable... onsent simply means agreeing to do something. In the context of sexual activity, this can be anything from holding hands to intercourse. In the UK, the legal age of consent is 16, meaning it is illegal to engage in sexual activity with anyone under the age of 16. Sexual contact with anyone – regardless of age, gender or sexual orientation – without consent is illegal. If the other person continues with the sexual act when permission has been denied or has not been given (see below), this is sexual assault or rape.

Consent in practice Sometimes people don’t really understand what consent means in different situtations. For the avoidance of doubt,

the law states that a person consents to something if they ‘‘agree by choice and have the freedom to make that choice”. Someone cannot consent if they are: ■ Asleep or unconscious ■ Drunk or high ■ Threatened or forced Everyone has the right to say no and to withdraw

consent at any time. If you have consented to a sexual activity with someone before, this does not mean that you have consented indefinitely and each sexual encounter is treated seperately. If you’re not sure if the person you’re having sexual contact with has consented, stop and check for clarification. If this is still unclear, stop what you’re doing.

SEX, CONSENT AND YOUR RIGHTS Sex should be fun and enjoyable for everyone involved. If you’re engaging in acts that make you unhappy or that you don’t wish to partake in, or you’re being forced to do something against your will, always

say no and try to remove yourself from the situation. If you think you may have been sexually assaulted or raped, or if someone has forced you to do something of a sexual nature that

you didn’t want to do, you should speak to someone you trust – a friend or parent – and contact Student Services and the police as soon as possible. It is not OK, and it is never your fault.

SEX

In association with:

SEXTING & SELFIES Think texting sexually explicit messages is harmless? n amalgamation of ‘sex’ and ‘texting’, sexting refers to swapping sexual messages, photos or films, usually by mobile phone. Lots of people find it flirty, fun or less embarrassing to swap sexual messages or photos by text rather than talking about sex and fantasies face-to-face, however, you should always remember that once you share something, you lose control over it and it can quickly and easily be shared, printed or saved. Before you press send you should consider how you would feel if yours or your partner’s friends or family saw it. Whilst you may trust your partner now, things can change in the future. You might think it is really boring to consider all of these risks when you would rather be flirty, but a study by the Internet Watch Foundation showed that up to 88% of self-generated images have been collected

and put onto other sites, so you should ask yourself, is it really worth it? Before you press send, consider: ■ Is the phone you are sending the messages to secure? Could the phone be accessed by someone else? ■ If you have never met the person you are sexting, are you sure of their identity and intentions? ■ Could you be putting yourself at risk of bullying or

BE AWARE If you are with someone who puts pressure on you to send sexual messages, but you don’t want to, you could be in an abusive relationship. If you’re worried or want to find out more, see page 90.

blackmail? Could these photos be used against you to do things you don’t want to do? ■ Even if you are sending messages to someone you are in a relationship with, can you be sure they won’t share them if you break up in the future? ■ Do you really want to ‘sext’ or are you doing it because you feel pressured, or because it feels like everyone else is? If you don’t want to do it, you don’t have to.

STUDENT HEALTH GUIDE

EMOTIONAL, PHYSICAL &

SEXUAL ABUSE Abuse can take many different forms such as verbal, emotional, physical or sexual. Some forms are less obvious, like controlling behaviour. Here’s how to spot all types of abuse and harassment, and what to do about it…

ABUSIVE RELATIONSHIPS Anyone can be a victim of abuse regardless of their age, gender or sexual orientation. People in abusive relationships may be victim to many types of abuse at the same time or the abuse may change over time. Below are 12 signs that you are in an abusive relationship: ■ You are scared of your partner ■ They have hurt, or threatened to hurt, you or people you care about ■ They force you to do things you don’t want to do, including sexually ■ They stop you from seeing friends, family or people who you may go to for advice ■ They prevent you from going to university or work ■ They constantly check up on you or follow you ■ They wrongly accuse you of flirting or cheating regularly ■ They often get jealous or possessive ■ They regularly humiliate, criticise or insult you, often in front of others ■ You change your behaviour because you’re afraid of what

they might do or say to you ■ They deliberately destroy things that belong to you ■ They control how much money you have This list does not cover all abusive behaviour so if there is upsetting behaviour that’s not on this list, get help.

GET HELP If you think you’re in an abusive relationship, or suspect someone close to you is (or are suffering abuse from a friend, family member or stranger), seek help immediately. Visit www.brook.org.uk/abuse-help for more information or alert Student Services. You may be fearful, but seeking help will be completely confidential and will allow you to plan your next steps safely. If a friend has chosen to talk to you about something they are experiencing, listen to them and be supportive. Remind them how strong they are in confiding in you because it takes a lot of courage to talk about abuse and violence.

SEXUAL HARASSMENT

In a survey by Brook in 2019, over half of students said they had experienced unwanted sexual behaviours but only 15% realised these behaviours count as harassment. A simple wolf-whistle or call to someone across the street may not seem like harassment, but a build-up of similar behaviour towards a person can lead to them feeling upset and intimidated. Whilst you may worry you’re being silly or petty for reporting treatment of this nature, any unwanted behaviour can be considered harassment. If you’re not sure whether to report something, talk it through with a friend or family member, or confidentially with Student Services, to get a second opinion.

SEX

In association with:

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m si e w beca ith it al eone yo cal abus nt, a ha te on e u u they se they e. Some know, y happen crime fe in o d t migh on’t wa el they imes pe u don’t g to n w h o repo t be wro t to get on’t be ple hol ave to d ba inv rt a be ng all. A nd be w , but it’s olved, o lieved, t ck hat r tha so m rong s for t u , and b orga eing be than no ch bette they t l nisa r to iev to with tions w ed, univ report a e i out judg ll suppo rsities t r eme nt. t you

ONLINE SEXUAL EXPLOITATION Online sexual exploitation and abuse is when one person manipulates another person to get them to do something sexual, which can soon become an ongoing cycle of emotional and psychological abuse. This can include things such as forcing or blackmailing someone into to sending sexual photos or videos of themselves online or to perform sexual acts over a webcam. Online sexual exploitation can happen to anyone, and this abuse is illegal irrespective of their age. The signs If the person you’re communicating with does any of these things, it’s sexual exploitation: ■ Encourages you to do sexual things that make you uncomfortable ■ Sends you unwanted nude photos or flashes you on a webcam ■ Asks sexual questions about you or makes inappropriate sexual comments ■ Exposes you to pornography without your consent ■ Encourages you to watch them do sexual things without your consent What to do You can contact Crimestoppers on 0800 555 111 or call the police on 999 if you are in immediate danger. You should also take these steps: ■ Never respond to threats. Don’t do what the exploiter wants, no matter how persistent or scary the threat. ■ Stop all forms of communication and don’t reply to the person’s texts, emails or social media posts. Block them from all of your accounts. ■ Deactivate all social media, e-mail and other accounts used to interact with the person. If you have other accounts not used to interact with the person, consider increasing your privacy settings.

STUDENT HEALTH GUIDE

GENDER &

SEXUALITY If you think gender and sexuality are one and the same, you’d be wrong. Check out our guide

he concepts gender and sex are often used interchangeably but actually mean very different things. Sex refers to anatomy – you are determined male or female at birth according to your genitals. There is also a group of people that cannot be easily identified in this way and these people are referred to as intersex. By contrast,

gender is how people identify themselves – how they feel, think, speak and dress. This can be different to the sex they were identified as at birth. It can be difficult to be put in the wrong gender because there are societal expectations for male and females to behave, dress and think in certain ways. Men

are often expected to be ‘masculine’ and women are expected to be ‘feminine’, however, there is no real reason for this. Women can be masculine if they want, and men can be feminine. People can be an even mix of the two, or something completely different. The important thing is being respectful of other people’s identity.

SEX

In association with:

SEXUALITY Sexuality is how you express yourself in a sexual way – who you are attracted to, who you want to have sex with and who you want to be in relationships with. Your sexuality can change throughout your life and is not something that you can choose or control. You will no doubt have heard of these terms, here’s what they actually mean: Heterosexual or straight: Someone who is attracted to someone of a different gender. Homosexual or gay/lesbian: A term used to describe someone who is almost exclusively attracted to people of the same gender.

HOW TO COME OUT

Coming out should always be your choice. If you do decide that it’s the right time, these tips may help: Consider coming out to a trusted friend first - You can experience how it feels and experience someone’s reaction and then decide how and whether to tell others. Chose someone you trust and will offer you good advice. Bad reactions – If you do get a bad reaction, then give it time. It doesn’t necessarily mean they will feel that way forever – it may be

Bisexual or bi: Someone who is attracted to people of more than one gender. Pansexual: Someone who is emotionally, sexually, and/ or physically attracted to others regardless of gender identity. Asexual (or ace): Someone who experiences limited or no sexual attraction, interest or desire. Queer An overarching or umbrella term used by some to describe members of the LGBTQ+ community. LGBT+ - Stands for ‘lesbian, gay, bisexual, trans, plus. ‘+’ ensures all gender identities and sexual orientations are included.

unexpected, and they need time to adjust. Write a letter - If telling friends or family face to face is too daunting, why not write an e-mail, text or letter? It may help you convey your feelings in a more coherent way, particularly if you are nervous or worried about a negative response. Build a support network – Speak to others about how they came out and what the reactions were. If you need support when coming out, ask a trusted friend to be with you when telling others.

GENDER THE TERMS

Non-binary: Used to describe those whose gender does not fit into the gender binary. Sometimes used as an overarching term for genders that don’t fit into the gender binary, such as genderqueer, bigender and gender-fluid.

Cisgender or cis: People who feel they belong to the same gender as identified at birth.

Gender dysphoria: A medical term for the feeling that you belong to a gender different from the one you have been assigned at birth.

Transgender: An overarching term used to describe anyone whose gender is not the same as the gender they were assigned at birth.

Genderqueer: People that feel as if none of the categories on the gender spectrum fit them and that they are something else.

STUDENT HEALTH GUIDE

PORN t’s not possible to say how much porn or masturbation is too much – it is about what is comfortable for you and only you can be the judge of that. Some people watch porn and feel it is a positive part of their life, whereas others may choose to never watch it. It is important to understand that most porn is nothing like real sex. Often the actors don’t look like us, and do things that we would never do in violent or humiliating ways. Without realising it,

Porn is more accessible than ever and many young people have watched it but what should you do if porn is having a negative effect on your life?

viewers’ expectation of ‘real’ relationships and partners can change and negatively affect their intimacy and self-esteem. If you are worried or anxious about the effects of watching porn on other parts of your life, this is when you should seek advice or support. Negative side effects of watching porn could include:

IT IS IMPORTANT TO UNDERSTAND THAT MOST PORN IS NOTHING LIKE REAL SEX

■ Unrealistic expectations about sex and relationships ■ Feeling disappointed by ‘real’ sex ■ Engaging in unsafe sex (for example, you rarely see condoms being used in porn) ■ Feeling shy or inadequate about your body because it isn’t like a porn star’s ■ Difficulty concentrating in normal life, such as at uni or work

In association with:

VISIT

SEX

www.brook.org.uk/your-life/porn to get more information, advice and support if you are worried about yourself or a partner

ONLINE DATING Online dating is an instant, low-effort way to flirt and meet new people but it does come with risks. If you do arrange to meet up with someone online, remember: ■ Meet the person in public where there are lots of people. Never go to houses. ■ Tell a friend who you are going to meet and where. ■ Keep your phone fully charged, with enough credit to call or text if needed.

■ Arrange your own transport to and from the date and make sure you have enough money aside for a taxi. ■ Watch your stuff and never leave your drink, phone or other belongings unattended. Visit www.tinyurl.com/ y7n6gwhe for more information.

STUDENT HEALTH GUIDE

LIFE:

INDEPENDENT LIVING With independence comes big opportunities. To make the most of them, here’s what you need to know irst jobs, holidays with friends, driving tests and eventually moving out – there are some big life events on the horizon. As you gain greater independence away from your family, you also gain greater responsibility both for yourself and those around you. When you get more money, you need to know what to do with it. When you start a job, you need to know what’s expected. Much of this comes with experience, but we have

tried to set out some of the key things you might need to know over the next few pages. Building on the healthy foundations laid down in the

REMEMBER TO ALWAYS ASK FOR HELP AND GUIDANCE IF YOU NEED IT. THERE’S NO SHAME IN ASKING FOR HELP

previous sections of this Guide, this part is all about building the life you want – getting a job, managing your money, going abroad, as well as navigating the world safely and as a good citizen. Remember to always ask for help and guidance if you need it. There’s no shame in asking for help whether it’s advice on your career or if you are struggling to cope. There is no problem ever too big to be resolved.

LIFE

BEST APPS FOR STUDENTS Want to harness the full power of tech to get ahead? We asked some students what apps they couldn’t live without. This is what they told us… BEST STUDY APPS Best for… referencing Easy Referencing Citation Free on Android and iOS “This wonderful apps saves you time when to comes to the tedium of creating a bibliography. Simply scan the book you have used and the app will do the hard work for you.” Best for… scanning documents Adobe Scan Free on Android and iOS “Never buy a scanner again. This great little app lets you use your camera to scan in documents with surprising effectiveness and then e-mail, text, or save directly from the app.”

Best for… making notes Evernote Free on Android and iOS “Evernote lets you compile all of your handwritten and typed notes in one place which you can sync to all of your devices. You can use the search functionality to find specific words or phrases instead of having to trawl through everything.” Best for… mind mapping SimpleMind Free on Android and iOS “If you are fan of mind-mapping but want to lose the paper, this is the app for you. Simple and effective to use.”

Best for… managing your time myHomework Student Planner Free on Android, iOS and Windows “This app allows me to sync together all my lectures, tutorials and assignments in one place so I never forget anything and don’t need to carry around scraps of paper or a diary.”

BEST OF THE REST Tracking sleep: Sleep Cycle (Free on Android and iOS) Maps: Google Maps (Free on Android and iOS) Planning train travel: Trainline (Free on Android and iOS) Splitting the bill: Splitwise (Free on Android and iOS) Managing your money: Wally (Free on iOS) Passing your driving test: Driving Test Ready (Free on Andriod and iOS)

STUDENT HEALTH GUIDE

SOCIAL

Our online profiles have become an extension of ourselves – but it’s important you irst of all, this is not an article encouraging you to delete your Insta, Twitter, Facebook and Snapchat profiles. Social media has it’s place in society – it’s a great tool to communicate and share information with friends and show your personality. But using these platforms does raise some questions that are worth having a think about:

How is your data being stored and used? Data privacy is a massive issue, which can’t be covered in too

much depth here. In short, if you’re sharing personal information about yourself across social media platforms, are you happy with the way in which this data is being used, or do you even care? Whilst you may not think that you’re giving much away by ‘liking’

NEVER POST ANYTHING YOU WOULDN’T BE HAPPY TO SEE ON A BILLBOARD

company pages or sharing posts, this gives the platform enough data to profile your personality and preferences based on what you might think are fairly innocuous actions. At worst, platforms have been accused of mining information to influence political elections. If you’re interested in learning more, there’s a huge amount of information available online to help you make an informed decision. What are you posting? If you post a family photo

MEDIA

LIFE

know exactly how sharing information could affect you… of yourself on holiday in Brazil, then depending on your privacy settings, you may have revealed where you are, who you’re with – and the fact that your homes are currently unoccupied. It sounds farfetched, but it’s worth thinking twice before you post. Also, remember that offensive, racist or bullying messages can be reported and may lead to action from your employer or university. Think ahead – nothing really gets deleted, so never post anything you wouldn’t be happy to see on

HOW TO CHANGE YOUR PRIVACY SETTINGS Put aside 10 minutes today and check your privacy settings. Europol have put a great guide together to show you exactly how to manage your settings on Snapchat, Facebook, Instagram and Twitter – access it at www.tinyurl. com/y9rh9dl3

a billboard or by your friends, family and colleagues. Who can see your information? Check your privacy settings – and review them regularly. The platforms have a way of sneaking in changes without you being aware. Also, check your friends list – are you actually still mates with all of these people?

IS IT AF YOUR H FECTING If you EALTH? ’r e alway phon s reac e or

you’re hing f think o h d health ow this co esperate r your fo uld be . It co uld be sleep affect r likes, in in p glued g properly hysically ( g your a (alwa to your sc or are you re you ree ys alw We co trying to lo n?) or me ays ntally uld all ok Ins t b the p hone enefit froma ready?). d o p w utting time a n from nd tim the he engaging w e to re and ith now.

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STUDENT HEALTH GUIDE

STUDENT LIFE

Making friends? Getting on with housemates? Need to get creases out of your shirt SPLIT THE COST Always buying toilet roll and never getting reimbursed? Make that a thing of the past with Splitwise – an app where you and your housemates can keep track of who bought what … and who owes what!

SHOWER CADDY = KING Goodbye to the one million shampoo bottles strewn around the bathroom and hello to the caddy. Be civilised and assign one section to each housemate.

DELINEATE SPACE Depending on your housemates, this exercise could be metaphorical or literal – masking tape, anyone? If you need to, mark off the worksurfaces, the fridge or draining board to stop the arguments and finally reveal who all of the washing-up belongs to.

GROUP CLEANING It’s fairer this way and many hands make light work.

MAKE FRIENDS If you love photography, go to the photography society. Greek literature? American history? Politics? Whatever it is, surround yourself with likeminded people for a sure fire way to make friends.

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HACKS

pronto? We’ve got it call overed ERADICATE A SPOT Got a date tomorrow and a spot has decided to show up? Put a small amount of toothpaste on it overnight to see it dramatically reduce in size.

STEAM YOUR CLOTHES No need to go out and buy and expensive steamer. Put your clothes on a hanger and hang them in the bathroom whilst you are in the shower. Voila!

DOUBLE WARDROBE SPACE Loop a can ring-pull over the neck of the hanger and hang another hanger off it to literally double your wardrobe space.

MAKE A SPEAKER Put your phone in a glass or a bowl to amplify the sound.

NEVER FORGET Always forget your 11am lecture or never know which lecture hall you’re meant to be in? Take a screenshot or photo of your schedule and save it as your phone wallpaper.

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STUDENT The very best study hacks curtesy of students who have been there and done it K ALL BLOCACTIONS or g DISTR studyin sturb’

i e ot D u ar lite le yo ut ‘Do N ite a po nd i h W r a p , w r , g oo ne sin revi ur pho r room d . Put in o a y u i on for yo l med u will o ia note off soc rt and y ne all log % effo ave do 100 you h u can. w kno that yo

GET THE MARKING CRITERIA

When tutors mark assignments or dissertations, they use a marking criteria. Get a copy and have it next to you when you are writing to make sure you tick off all the required points to get the best grade.

RECORD YOUR LECTURES

Use your phone to record lectures as an audio file and listen to them when you are working out or walking to uni.

STRUCTURE YOUR TIME

USE GOOGLE SCHOLAR

Make sure you have a plan for when you expect to study. Things will always pop up, so whilst it’s important to stay flexible with your schedule, if you keep putting off studying for parties and social events, you will never get any studying or revision done.

This search can be your best friend when writing assignments, as it searches the database of scholarly articles and takes your research one step further to a First than a simple Google search.

INVEST IN USEFUL APPS

Take notes in lectures by hand and then type them up later. This gives you a second opportunity to understand and digest the information, and allows you to store them neatly on your hard drive forever.

There are so many useful apps out there to make studying easier. Whether it is Cite This For Me to automatically create your citations, Grammarly to correct all of your mistakes or Evernote to manage your notes, use the tools available to you to save time and make everything that bit easier.

USE GOOGL TRANSLATEE

Not just a tool for th e languag students e paste you if you copy and r essays in Translate, to Google it will read them bac to you, m k ak easier than ing it so much proofread ing for the 100th tim missing so e and still mething. Result!

TYPE UP YOUR NOTES

SEARCH THE WEB FOR PRESENTATIONS OR BOOKS Type into Google ‘[Subject matter] & filetype:ppt’ or ‘[Subject matter] & filetype:pdf’ to find all of the presentations or books available on that particular subject matter.

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STUDYHACKS BACK UP YOUR WORK

If your lap top got lo st, stolen or broken , th you’d be m e chances are o re upset abo the loss o ut f yo device itse ur work than the lf. Always, al w always bac ays, k up cloud or a to the USB!

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MONEY MAT Uni is where you will probably become financially independent for the very first time. t uni, you’ll be the one making decisions about when, where and how your income is spent – and you’ll also be the one to deal with the consequences if you splash it all on takeaways. In order to manage your money effectively, you need to know what’s coming into your account on a regular basis.

Work out your income Depending on your circumstances, your regular income may be one or a combination of the following: ■ Student loan instalments ■ Academic bursaries, funding or support ■ Part-time job wages ■ Regular money from parents or family members Next, grab a pen and a piece of paper. Write each month across the top and your different income streams down the left-hand margin. Jot down what you’ll receive each month. Notice that your income might be larger around September and January when you receive your student loan, but you might receive nothing, in December and June. Just remember that you’ll need to spread your income out evenly across the entire year.

TERS

LIFE

It’s a good id really a stude ea to open n switch t account or are alw to one. Banks studen ays incentivis ing ts to with 0% open accou nts overdra ft railcard s. Make s and su you rea d the sm re all print.

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Take control now for less stress later…

IF YOU’RE FALLING SHORT SOME MONTHS, YOU NEED TO BOOST YOUR INCOME OR SEEK HELP AS SOON AS POSSIBLE Work out your expenses Now you need to think about what income you will need to cover month-to-month expenses. These may include: ■ Rent and bills (gas, electricity water, internet, etc.) ■ Food and sundries ■ Travel costs, such as bus pass or car-running fees ■ Insurances and mobile phone contract ■ Books and study supplies At the start of the academic year, you may also find it necessary to buy extra items, such as furniture, a computer, books or memberships. Make sure you factor these extras in. The idea is that each month you have enough income to support your outgoings. Whilst you might be able to move big purchases like furniture to a more convenient month, you won’t be able to move rent, bills, food and travel costs. If you’re falling short some months, you need to boost your income or seek help. If you do have some income

left over, spread it out over the months and factor in extra treats, such as holidays, concerts, clothes, socialising and entertainment. Leave aside an amount every month for the ‘unknown’. This may be an essential book or an increase in your water bill. Getting a part-time job If you are running short of money or don’t have enough to do the things you want, the easiest way to make more cash is to get a part-time job. Student jobs come in many shapes and sizes. When looking for a job, think about the time commitment (up to 12 hours per week for a student studying full-time) and what skills it can give you for your CV (think: problem solving, team work, customer service). Credit cards and debt Most people take out credit thinking they can repay it, but when other more urgent bills need paying – such as rent, heating or food – credit cards are usually at the back of the queue. As a student with no structured income, the best advice is to steer clear of any type of credit at all. Worst of all are payday loans due to their sky-high interest rates. If you don’t have enough money for the basics of rent, bills and food, or you have debt worries, visit www. nationaldebtline.org or Student Services for support.

WAYS TO MANAGE YOUR MONEY

Now you’ve worked out your budget, the hardest part is actually sticking to it. You might not think spending a little extra here and there is a problem, but it will soon mount up. Here are some tips on how to stick to your budget: Check your balance regularly to always be aware of where you’re at with your budget.

Use a banking app so that you can check your funds on the go, or if you’re away from your main computer.

Check your budget regularly and update it if your income or expenditure changes.

If you struggle with bank cards because you can’t control how much you’re spending, withdraw a weekly amount in cash instead and don’t allow yourself to spend any more.

Never turn to credit cards or payday loans to pay for the essentials – get support straight away.

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Q&A

STUDENT HEALTH GUIDE

GETTING A JOB Looking for a full-time or part-time job, an internship or a work experience placement? Check out our Guide to employment here hilst there are some pretty obvious reasons for getting a job (money, anyone?), there are other benefits. By getting a job, you will learn new skills, develop experience for the future and meet new people. To help, we have answered your burning questions:

How do I get a job without having any experience? It’s tough - you need experience to get a job and a job to get experience. Having said this, a great can-do attitude and an eagerness to learn can be more attractive to an employer than prior experience. But if your lack of experience is holding you back, think about how you may be able to get experience a different way. Want a job as a chef? Volunteer at the local soup kitchen. Want to work in law? Become a legal secretary. No matter what you do, whether it’s full-time, part-time or on an unpaid basis, ask lots of questions and try to take on more responsibility. Whether you are flipping burgers at Burger King or working on the tills at Sainsbury’s, you are showing that you are reliable, hardworking and have customer service experience.

How do I find vacancies? Vacancies are advertised everywhere – online, in your local newspaper or sometimes in the windows of shops or offices. Also, remember to ask around. Sometimes friends or family may know of a job coming up and can recommend you for the role. If there is something specific that you want to do, or a specific organisation that you want to work at, don’t be afraid to call or pop in to speak to the person in charge. Whilst they may not have an opening, they may jot your name down for anything that does come up.

What’s the point of taking unpaid work experience placements or internships? Not many people can work for free long-term, but would you take a short-term unpaid position if you thought it would boost your career? It is a great way to establish yourself within your chosen industry and gain some relevant, practical experience that employers may ask for. It also shows that you are dedicated and willing to do what it takes to succeed. And you don’t necessarily need to wait until an unpaid opportunity is advertised – write to a local company asking if you can help out for a week or two unpaid to gain some experience.

I am still in full-time education – how many hours should I spending working? If you want to get a part-time job, it should really be no more than 12 hours per week. Many students opt to work on a Saturday and some extra days during the holidays. Make sure that you don’t take on too much so that your work suffers, or take an evening job that will affect your ability to concentrate during the day. Be sensible and start slow – you can always increase your hours if you want.

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6 TOP TIPS FOR

SUCCEEDING AT

INTERVIEWS

Whether it’s for a part-time job or an internship, we all have to face an interviewer at some point in time. Here’s what you really need to know:

You are already through the door – Where there is lots of interest in a role, getting to interview is a great sign. It means the interviewer wants to meet and find out more about you. Use this to your advantage – they wouldn’t waste their time if they didn’t think you had something valuable to offer them.

Research – The worst thing you can do is to go to an interview without doing some research. Have a think about the type of questions you may be asked and prepare some responses. If you have gaps in your knowledge, find

the answers. Research the company, the interviewer (if you have their name), the role and the industry.

Understand the role you are applying for – Try to understand exactly what the role entails. Have a good look at the job advert or ask someone who is already doing the job for the inside track.

Stand out – An interviewer may see loads of people for a particular role – how will you stand out? Maybe it’s an unusual hobby, some work experience that you did or just a great personality.

Calm the nerves – As much as you can, try to stay calm. Take a deep breath before you arrive and speak slowly. Always shake the hand of all interviewers and give them a big smile!

Prepare some questions – There’s nothing worse than having no questions at the end of an interview. Show you are engaged by preparing some ahead of time. And if they have answered them during the interview, say so! Asking them again just because you have prepared them will look like you didn’t listen.

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GOING ON PLACEMENT Opting to go on placement provides opportunities to learn new skills, make new friends and boost your CV. Follow our guide to ensure you get the best out of your year in industry any uni grads would say that their placement was the highlight of their university career. An opportunity to ditch the textbooks and get real life experience in industry is a brilliant way to fill out your CV, form professional connections and work out if this is really what you want to do upon graduation. Whilst most find it an enlightening experience, for others it can be an isolating time away from the comfort and familiarity of university life. Through careful planning and by staying alert to changes during your time away, you can maximise your chances of a successful placement period.

Before you go on placement ● Make sure that the support you need is in place before you arrive on placement. Whether it’s disclosing a physical

disability or mental health condition, don’t be afraid to speak up and discuss your needs to make the placement successful for both you and your placement provider. During your placement: ● Remember to keep in touch with your peers and your university tutors during your placement to discuss any concerns, or for general advice and guidance. ● Never be afraid to speak up – either to your university or your placement provider – if something isn’t going quite right. Whether it’s the placement itself or your own personal circumstances, it’s OK to voice this. Sometimes it may be that your university or placement provider wasn’t aware, and needed it brought to their attention. ● Stay alert and acknowledge that you may need additional

support throughout your placement, particularly in respect of mental health support. Understand early on what support your university can provide whilst you are away, and what your placement provider can offer, too. It’s good to know your options. ● Remember to have fun! Whilst it’s tempting to see placement as a year-long job interview, this is the perfect time to try new things and build professional connections before you enter the job market. After your placement ends: ● Take some time to reflect on your placement and be honest with your university about your experience, whether positive or negative. This placement may be offered to students the following year, so if there was something that could be improved, speak up!

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DISABILITY Schools and colleges are inclusive places that offer everyone an opportunity to thrive. Here’s what you need to know to succeed.

oining a school or college is challenging for anyone, but for students with a disability, it can be even more tricky. If you do have a disability, hopefully you made your institution aware of it before you joined so they can put the necessary steps in place to ensure that you have everything you need. However, if you haven’t yet informed them, or if a disability presents itself during your time there, don’t be afraid to speak up. Your institution will likely have specialists who can support you with what you need to succeed. With thousands of students requiring additional support each year, you will not be alone. The same goes for students who have learning difficulties or mental health conditions – speak up to get the support you deserve.

Understanding others If it is the first time that

you have worked alongside a disabled student, be supportive of their needs. It is likely that they are anxious about navigating student life so friendly, supportive course mates will make all the difference. Remember, some disabled students can’t be instantly identified as disabled, for example if they are deaf or have a learning difficulty. Try not to judge on first impressions – there may be something you don’t instantly understand. And if you have classmates who have

YOUR INSTITUTION WILL LIKELY HAVE SPECIALISTS WHO CAN SUPPORT YOU WITH WHAT YOU NEED TO SUCCEED

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If you k now som disabilit eone has a y , watch them – out fo ju do for a st like you wo r n you are y other stud uld en w for any orried about t. If them reason , ha with th em or ra ve a chat ise you concern r s wit instituti h your on.

a disability, don’t be afraid to ask them about it and to ask what they need. Most disabled people have no problem talking about their condition – but after it’s discussed, they usually just want to be treated normally. Studying with a disability The opportunities to achieve in life are just as present for disabled students as they are for any other student. The key is making sure that you have all of the support you need in order to thrive and not being afraid to ask for it, and to ensure that you have a good group of friends and peers to support you. Often it can be tougher for disabled students to make friends, so check out page 19 for some tips. If you need some support, contact your tutor or a member of your pastoral team who may be able to connect you with other students who feel the same.

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TOLERANCE & FAITH Universities are home to some of the most diverse groups of people and you should never be made to feel like you can’t express yourself, or develop your beliefs, on campus.

itting behind every university student is a rich tapestry of beliefs, ideals and experiences. We are all completely different after all. We often grow up in a bubble and by joining university, it can sometimes be the first time that we experience people of different ethnicities, races, cultures and religions. For some, it can be the first time they have met someone quite so different, let alone study or live with them as well. This is particularly pertinent for international students who many never have lived in the UK before. Being tolerant of others is a key skill required to navigate life. Sometimes we don’t agree with the beliefs, attitudes or lifestyles of others but we must get along in order to live a harmonious life. It doesn’t mean that you

can’t express your opinions – university is the perfect place for respectful debate – but if this tips over into being aggressive or intolerant, issues can arise. Living with others You will find that some of the people you now share accommodation with live differently to you. This is not necessarily because they are of a different nationality, race, gender or ethnicity. They could have the exact same background as you but still conduct their life differently. They may like to revise late

BEING TOLERANT OF OTHERS IS A KEY SKILL REQUIRED TO NAVIGATE LIFE

into the night when you prefer to party, or they might prefer Saturday nights in reading than down at the SU. Accept and embrace our differences and avoid making them feel conscious of the life choices they choose to make. Racism and discrimination It goes without saying that racism, sexism or any other type of discrimination has no place at university, or within the wider modern society. If you are the victim of a hate crime, harassment or any other form of bullying or discrimination, have the courage to speak up and get help. Student Services, your tutor, campus security or the police are all places to turn if you need help. If you witness an incident, don’t let it go by unreported. Faith at university Most universities, if not all, are set up to encourage you to practice your faith whilst on campus. In fact, you will find that there are many societies aligned to different faiths allowing you to meet, socialise and practice with like-minded individuals, or meet up with members to find out more about their faith. If you find that there isn’t anything like this at your university, set one up! Speak to Student Services to discuss the facilities and support they can offer you.

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KEEPING SAFE ON CAMPUS Whilst university campuses are largely safe places, it’s still important to be vigilant – especially when you’re distracted having fun. Here are our top tips Know where the campus Security Office is. Download a campus map and locate the Security Office. It will take two minutes, but if there’s ever an emergency, you’ll be thankful you were prepared. Plan your routes. Wherever you are, familiarise yourself with your surroundings. When travelling by foot, always stick to well-lit areas and paths, and observe road markings and signs. If you’re studying in a city near the coast or with a river, stay extra vigilant in these areas, particularly if you’re under the influence.

Protect your stuff. Get your valuables marked by the police (usually available on campus at certain times) and keep your belongings properly insured. Remember that your work is probably more valuable to you than your computer, so always back up to an external hard drive, memory stick or the cloud. Stay safe online. When we think ‘personal safety’, we rarely think of online dangers. But whether you’re meeting someone from Tinder, or chatting on Minecraft, remember there’s a possibility that they might not be who they say they are. Never disclose personal or financial details about yourself. Know your exits. Whilst it’s pretty rare for there to be a fire in your halls of residence, student house or lecture hall, it’s a good idea to always be aware of your exits. And if you hear a beeping coming from a smoke detector, change the battery. It will take no more than two minutes and could be the difference between life and death.

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STAYING SAFE ON A NIGHT OUT Whether you are heading out to the SU bar or into town, be sure to: ■ Be sensible about how much you drink and never leave your glass unattended. ■ Make sure you always have enough money for a taxi home and that you only get into licenced vehicles. ■ Stay close to your mates, and make sure that you look out for them as well. If you do become separated and they aren’t answering their phone, get a cab home. Tell your mates if you plan to separate from the group. ■ Watch out for your belongings on a night out – lost phones and bank cards will double the headache the next day.

Keep your doors locked. Whether you’ve gone to use shared facilities or have popped out to check the post box, remember to always shut and lock your door. Your roommates are probably great people, but sometimes there can be visitors around that you can’t vouch for. Err on the side of caution and shut bedroom and main entrance doors to protect you and your mates.

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TRAVEL CHECKLIST Whether it’s France or Fiji, prepare properly before you go to make the most of your trip ake a plan Make sure you know where you are going, who you are going with and where you are staying. Sounds simple but ‘winging it’ could be a recipe for disaster. Do some research, read some reviews and local safety guidance, and book accommodation in advance. Let your friends and family know where you are going and when you will be home.

Get your papers in order Check ahead of time that you have everything you need to visit and do the things you want to do there. For example, if you want to work abroad then

you might need additional paperwork that might take a little while to get. Research ahead of time and set calendar reminders for key dates. Ensure your passport is in date – some countries need up to six months validity beyond your expiry date. Get your jabs Depending on where you go, you may need vaccinations or treatment against diseases. Some countries require proof of vaccination before entering so ensure you visit somewhere reputable or contact your GP for further advice about what you might need.

Get travel insurance If your holiday is cancelled or you need medical assistance while you’re abroad, it could be really serious. Luckily, travel insurance is very cheap for most people and it’s so simple to get. It often takes no longer than 10 minutes and you can do it on your phone. Always check the small print to ensure you’re fully covered, especially if you’re going to be taking part in riskier activities such as skiing or bungee jumping. Lots of providers offer singleor multi-trip policies offering you cheaper deals if you are going away more than once.

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FESTIVAL SURVIVAL TIPS Live music events are a top opportunity to hang out with mates and watch great bands. Here are our top tips from those in the know

Keep your mobile fully charged Forget the charger – invest in a battery powered one (and pack extra batteries) to keep your phone charged. At some point you’ll probably get separated from your mates, have to take a selfie or photo, or call home, so you won’t want to be without your lifeline.

Leave valuables at home Leave the RayBans and credit cards safely behind. Only take stuff that you don’t mind getting dirty, damaged or lost.

Be sensible Sorry to be boring, but whilst violence at festivals is unusual, you could get injured while crowd-surfing or

moshing. Move away from any rough behaviour that gives you an ‘uh-oh’ feeling. You don’t want an A&E visit ruining your day. Buy earplugs It seems mad to pay loads to go to a live music event just to use earplugs, but standing right next to crazyloud speakers will hurt your ears over time.

Split your money ATMs are hard to find (and usually charge costly fees), so you’ll need to carry cash. Split it between your wallet and day bag, and keep both on you or within your sight at all times – never leave cash or valuables in your tent when you’re not there. Take a debit card for any emergencies.

PLANNING AHEAD – TOP SURVIVAL KIT ■ Portable phone charger Plus extra batteries ■ Day pack Use it to carry the stuff that won’t safely fit into pockets ■ Sunglasses and sun cream They’ll help protect you from the sun’s damaging UV rays

■ Water bottle Go a bottle that can easily filter tap water on the go ■ Toilet paper Don’t go without enough – you’ve been warned!

Stay hydrated Pack a refillable water bottle, so you can fill up cheaply and easily throughout the day – this is especially important in hot weather.

Keep alert Always keep your wits about you, particularly if you’re drinking. Make sure you tell your mates if you are going off.

DRUG TEST

ING

At some allow yo events, organis e u to ano nymousl rs off a sam y return a ple of a drug an drop d th few what’s in hours later to fi en nd it a If you are nd how strong it out drugs, ac going to use ille is. gal kno will mak wledge that the e you vu y lnera If unsure , always ble. say no.

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QUESTIONS FOR…. R, SOPHIE PENDE FOUNDER OF THE 93% CLUB

Charting the course from council estate to corporate lawyer, we asked the Forbes 30 under 30 alum five questions about how and why Want to get in she started the UK’s largest with Th volved e9 Membe 3% Club? network of state-educated 2022/23 rships for o students at university… 2022 so pen August g e via the t in touch ir webs or socia ite ls.

What is The 93% Club and what inspired you to start this organisation? The 93% Club provides a space for state-educated students to build a community and network with one another, as well as benefit from personal and professional development opportunities. I founded the network age 19 in my second year of university. I had been the first in my family to go to university and when I arrived I realised that university could be an isolating place for a student from a comprehensive school, and that those from private schools already had a readymade community from day one. I wanted to build the same infrastructure and support for the state schoolers!

What have you learnt through the process? I’ve learnt that people are the greatest asset any

organisation can have and it’s important to trust the vision of others. At The 93% Club we embed this into our structure – the national operations of the organisation are run by university students and this has allowed them to build incredible CVs, make new friends and connect with their dream employers. What advice would you give to anyone who wants to start an organisation like The 93% Club? If there are lots of organisations in the space you’re interested in then, in the first instance, I would recommend trying to get yourself on the committees or the board of those organisations to make the change you’d like to see. If you still feel like there’s a gap, then always start from where the need is! The most successful organisations are those that provide a service for an underserved group.

What would you do differently if you were starting out

now? If I was starting out now I would tell myself to be more open to change and adaptation. When you found an organisation it’s very easy to become wedded to your initial concept as it was several years ago. Why is social change important to you? I want to create a world where institutions, professions and hobbies aren’t reserved for certain groups of individuals. For me, social change = greater integration between groups of individuals and greater integration = a better, more empathetic world.

Insta: @the93percentclub LinkedIn: The 93% Club Website: www.93percent.club Twitter: @93percentclub

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1 CHANINC50 WINNINE OF G

£50 AMAZON VOUCHER FOR EVERY 50TH RESPONSE!!! WILL YOU BE THE LUCKY ONE? Got a spare five minutes? Help shape the next edition of our magazine for future students. Let us know what you did and didn’t like, and we will enter you into a free draw to win a £50 Amazon voucher to spend on whatever you want. With a 1 in 50 chance of winning, it’s a no-brainer!

Enter for free at www.surveymonkey.co.uk/r/SHG2022-23 Terms and conditions: This free draw is run by Student Health Guide Limited. Terms and Conditions are available on request by e-mailing hello@studenthealthguide.com