Starting a new semester of college seems to make everyone’s immune systems disappear. This phenomenon has been dubbed “The Freshman Flu.” This most likely comes from some mix of trying to get back into routine, good habits falling to the wayside, and the spread of germs and bacteria being at an all-time high due to so many new people becoming a part of your routine. Your immune system is a regular body system that, just like all the rest, works to its fullest extent when it is taken care of. So how should we take care of it before we get sick?

Boosting your immune system:

1. Eating a healthy diet

The food you eat fuels all of your body systems, and your immune system suffers first when there is not enough energy to go around. Vitamin C and zinc are both extremely important to a strong immune system and renewed energy. Fresh fruits and vegetables, such as bell peppers, citrus fruits, berries, and tomatoes, are great sources of these nutrients. Eating well-balanced, whole-food meals is a sure way to boost your immune health and prepare your body to fight off unwanted germs. 

2. Exercise and movement 

Your body needs to move! Exercise and movement are vital. It gets your heart and lungs working, strengthening your cardiovascular and respiratory systems. Physical activity is strongly connected to your health. This doesn’t mean hard-core workouts every day of the week; it can be as simple as going for a walk around campus or biking down by the river. Sedentary activity will slow your immune system, so a couple of hours of activity every week is great for your body and immune system. 

3. Sleep

Overestimating the power of sleep is one of the biggest mistakes a college student can make. Your body does so many things behind the scenes while your mind is in the deepest parts of sleep. Directly connected to your immune system, while sleeping, your body releases hormones to fight inflammation and infection. Sleeping keeps your body healthy in other ways as well, making it all the easier to fight infection when it does come.

There are also things we all can do to help stop the spread of germs and bacteria for ourselves and those around us. 

• Wash your hands regularly to kill bacteria 
• Avoid touching your face to keep germs out of your body
• Cover your mouth when you cough and sneeze
• Stay home if you’re feeling sick or running a fever
• Clean common surfaces regularly
• Do not share cups, utensils, or food with others

Following good hygiene habits and taking care of yourself properly is the best way to keep yourself from getting sick. Inevitably, you will end up sick with some kind of cold or flu. So now let’s talk about how to take care of ourselves when it does happen.

Taking care of yourself when you are sick:

1. Rest

Getting plenty of sleep and just relaxing to let your body rest and heal is vital in the healing process. Along with boosting your immune system, sleep helps your body’s muscles restore themselves much more quickly and efficiently. This is absolutely necessary to relieve body aches and soreness that come from sickness. 

2. Drink plenty of fluids

Hydrating your body and providing fluids is incredibly helpful for relieving sickness. Fluids in the body help flush out any unwanted toxins and waste products that come from your immune cells fighting off the infection within. Drinking water, sports drinks with electrolytes, citrus juices, and even warm broth can help keep your system hydrated and ease a sore throat if it is a part of your symptoms. 

3. Relieving pain

Taking medications like acetaminophen (Tylenol or ibuprofen will help greatly with muscle aches and breaking a fever. One of the first steps to getting better is getting rid of a fever. While a fever is a very good first line of defense for viruses, it cannot kill them. Once the fever is gone, your white blood cells can go to work.

Now, while none of this is a sure-fire way to prevent or get rid of sickness, it is a good starting point on the things you should be aware of as you’re getting used to your first few weeks back on campus. Studying and being with your friends is important, but sleep, nutrition, and taking care of yourself is just as, if not more, important. Take care of yourselves, and you will thrive in so many other aspects of collegiate life too. 

Edited and Reviewed by Hailey Hutchison