Staying Healthy as an International Student

July 12, 2019

Becoming an international student is an exciting time of freedom and discovery. However, it can come with stressors, from adjusting to a new culture to late nights spent studying. To help you stay healthy as an international student, we’re sharing eight tips below. Even if you’re not a student, you may find these strategies helpful in leading a healthy lifestyle!

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Cook at Home and Seek Out Healthy Foods

We know it’s delicious, but… don’t eat ramen (or shawarma, or fish and chips) every night!

Easier said than done, right? After all, you’re probably living away from home for the first time in your life, and without your parents around, it’s easy to live on fast food or takeout. The truth is that eating healthy consistently is difficult for many people, not just students. You don’t have to be perfect, but it can make a difference to be mindful about how you’re eating. Fortunately, you don’t have to be a great cook to eat well. Here are some general tips for incorporating nutritious foods into your diet:

Limit how much you eat out. This can help it feel more special when you do go out!
If you’re on a meal plan, seek out fruits, vegetables, lean proteins, and other minimally-processed foods.
If you have access to a kitchen, learn some basic dishes and cook at home as often as you can.

Eating a healthy diet can also help you keep your mind sharp, which can help you excel in your classes. Plus, by forming good habits now, you’ll set yourself up for success long after you graduate!

Hit the Gym (or Trail)

Exercise is a vital part of a healthy lifestyle. Building muscle helps you burn more calories and has many other physical benefits, including improved bone density, heart health, and brain function.

Of course, not everyone wants to be a gym rat, and that’s okay. According to the Department of Health and Human Services, 150 minutes of moderate aerobic activity and two strength-training sessions per week are enough to keep you healthy and happy. Many post-secondary institutions have intramural sports leagues, if you’re a social exerciser. Campus sports choices can be traditional, like soccer, or more playful: dodgeball, anyone? This can be a great way to meet other students, and build your social network. Or, if you’d rather exercise solo, look into activities like running, yoga, or bouldering.

If you’re struggling to incorporate exercise into your daily life, ThoughtCo. has a great list of tips. If you’re unsure where to start in the gym, we recommend Muscle & Fitness’s excellent Complete 4-Week Beginner’s Workout Program.

Moderate Your Drinking

For many students, pub crawls and post-class beers are an important part of their college or university experience. Drinking and partying can be a lot of fun, but it’s essential to pay attention to how much alcohol you’re consuming. Excessive drinking can have a variety of negative impacts, from reduced sleep quality to influencing anxiety or depression. Know yourself, understand your limits, and drink responsibly. That means different things to different students, like rotating as a designated driver for your friend group, or making sure not to drink alcohol on an empty stomach.

Get Enough Sleep

Most students struggle with getting enough sleep, and it’s easy to see why. Between attending classes, working a part-time job, studying, and having an active social life, getting a solid eight hours can sometimes be difficult. Unfortunately, a lack of regular sleep over a long period of time can have some pretty nasty side effects. These include, but aren’t limited to, memory loss and depression.

As part of a healthy lifestyle, it’s recommended that students get six to eight hours of sleep per night. Are you looking for tips on how to get more sleep? Check out this list!

Stay Hydrated

While drinking lots of water won’t help you stay healthy by itself, it’s still an important part of a healthy lifestyle. Keeping your body hydrated helps it process energy, and not drinking enough slows down your metabolism. It’s also great for your outside: if you’re properly hydrated, it can also benefit your hair, skin, and nails.

Having trouble remembering to drink enough water? Try these tactics:

Bring a reusable water bottle with you to class
Use an app like Daily Water to track your cups
Drink a full glass before every meal (helps with metabolism)
Eat water-rich foods like cucumber, zucchini, watermelon, and grapefruit

Don’t Skip Breakfast

When you’re running late for a morning class (which we get; we’ve been there!), it’s easy to skip eating breakfast. Unfortunately, this isn’t the best way to start your day.

Eating a balanced breakfast has several benefits, including jumpstarting your metabolism and improving your focus. Luckily, there’s no shortage of easy and healthy breakfast options out there. Check out this list for some suggestions to get you started.

Connect with Your Institution’s Health and Wellness Centre

Let’s face it, managing your health can be challenging to do on your own. Fortunately, most schools have wellness centres set up to assist students with managing their physical and mental health. Here you’ll find student services ranging from resource libraries to nutritionists and other trained professionals who can help you strengthen your eating and fitness habits. Together, you can come up with an action plan to keep yourself healthy and happy during your studies.

Your tuition fees or health insurance will cover most services. But before you use a service, it’s always best to check with staff first to see if there’s a fee for service, or if it’s covered.