{"id":22602,"date":"2025-08-11T13:11:57","date_gmt":"2025-08-11T17:11:57","guid":{"rendered":"https:\/\/www.vdh.virginia.gov\/richmond-city\/?p=22602"},"modified":"2025-08-11T13:11:57","modified_gmt":"2025-08-11T17:11:57","slug":"student-health-101-your-college-syllabus-for-a-safe-and-healthy-school-year","status":"publish","type":"post","link":"https:\/\/www.vdh.virginia.gov\/richmond-city\/2025\/08\/11\/student-health-101-your-college-syllabus-for-a-safe-and-healthy-school-year\/","title":{"rendered":"Student Health 101: Your College Syllabus for a Safe and Healthy School Year\u00a0"},"content":{"rendered":"<p><b>RICHMOND, Va.<\/b>\u2013 For some young adults, going off to college is an exciting time. Learning to take care of one\u2019s health is as important as required coursework. Richmond and Henrico Health Districts (RHHD) are offering tips for physical, sexual and mental health.<\/p>\n<p>&#8220;College is a time of growth and new experiences, including learning how to care for your health,\u201d said RHHD Population Health Manager Tamara Jones-Groves.\u00a0 \u201cWe want to equip these students with the tools they need to stay safe, make informed decisions and build healthy habits that last beyond the school year.&#8221;<br \/>\n<b><\/b><\/p>\n<p><b>Here are some tips for staying healthy at college:<\/b><br \/>\n<b><\/b><\/p>\n<p><b>Support Immune Function<\/b><br \/>\nTwo of the most important things you can do to make sure your <u><a id=\"OWA5575e59d-e0a3-41be-dc73-780f5b424df1\" class=\"x_Hyperlink x_SCXW28516013 x_BCX0 x_OWAAutoLink\" title=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/about\/enhancing-immunity.html\" href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/about\/enhancing-immunity.html\" target=\"_blank\" rel=\"noreferrer noopener\" data-auth=\"NotApplicable\" data-linkindex=\"1\">immune system<\/a><\/u> is functioning properly are <u><a id=\"OWA42ca66ac-3fc5-3542-9614-bc9d5b56bc73\" class=\"x_Hyperlink x_SCXW28516013 x_BCX0 x_OWAAutoLink\" title=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/about\/enhancing-immunity.html#cdc_healthy_habits_facts-1-eat-well\" href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/about\/enhancing-immunity.html#cdc_healthy_habits_facts-1-eat-well\" target=\"_blank\" rel=\"noreferrer noopener\" data-auth=\"NotApplicable\" data-linkindex=\"2\">eating a healthy diet<\/a><\/u> and <u><a id=\"OWA70523841-f771-5728-e0df-c6e10e859c93\" class=\"x_Hyperlink x_SCXW28516013 x_BCX0 x_OWAAutoLink\" title=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/about\/enhancing-immunity.html#cdc_healthy_habits_offering_support-4-get-enough-sleep\" href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/about\/enhancing-immunity.html#cdc_healthy_habits_offering_support-4-get-enough-sleep\" target=\"_blank\" rel=\"noreferrer noopener\" data-auth=\"NotApplicable\" data-linkindex=\"3\">getting enough sleep<\/a><\/u>. If your immune system is not working as well as it should, this might put you at risk of contracting diseases that are common at colleges, including:<\/p>\n<ul>\n<li>Gastrointestinal infections<\/li>\n<li>Respiratory illnesses<\/li>\n<li>Sinus infections<\/li>\n<li>Sexually transmitted infections<\/li>\n<li>Meningitis<\/li>\n<\/ul>\n<p><b>Eat a Healthy Diet<\/b><br \/>\nThe United States Department of Agriculture (USDA) <u><a id=\"OWAd61aa9a0-bb4e-dad6-7457-3197d0b595f2\" class=\"x_Hyperlink x_SCXW28516013 x_BCX0 x_OWAAutoLink\" title=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/Dietary_Guidelines_for_Americans_2020-2025.pdf#page=29\" href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/Dietary_Guidelines_for_Americans_2020-2025.pdf#page=29\" target=\"_blank\" rel=\"noreferrer noopener\" data-auth=\"NotApplicable\" data-linkindex=\"4\">Dietary Guidelines for Americans 2020\u20132025<\/a><\/u> recommend the following tips for healthy eating:<\/p>\n<ul>\n<li>Emphasize fruits, vegetables, whole grains and fat-free or low-fat milk and milk products.<\/li>\n<li>Include a variety of protein foods. Healthful options include seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, nuts and seeds.<\/li>\n<li>Limit <u><a id=\"OWAd315e6cd-899a-e76a-f42a-3abba88eed48\" class=\"x_Hyperlink x_SCXW28516013 x_BCX0 x_OWAAutoLink\" title=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/be-sugar-smart\/index.html\" href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/be-sugar-smart\/index.html\" target=\"_blank\" rel=\"noreferrer noopener\" data-auth=\"NotApplicable\" data-linkindex=\"5\">added sugars<\/a><\/u>, <u><a id=\"OWAb0a6814a-ca09-c167-4661-69fdf1f31efa\" class=\"x_Hyperlink x_SCXW28516013 x_BCX0 x_OWAAutoLink\" title=\"https:\/\/www.cdc.gov\/salt\/reduce-sodium-intake\/index.html\" href=\"https:\/\/www.cdc.gov\/salt\/reduce-sodium-intake\/index.html\" target=\"_blank\" rel=\"noreferrer noopener\" data-auth=\"NotApplicable\" data-linkindex=\"6\">sodium (salt)<\/a><\/u>, saturated fats, trans fats and cholesterol.<\/li>\n<li>Stay within your <u><a id=\"OWAfcb2ce0e-aa4b-c574-52c5-953329c39bf3\" class=\"x_Hyperlink x_SCXW28516013 x_BCX0 x_OWAAutoLink\" title=\"https:\/\/www.myplate.gov\/myplate-plan\" href=\"https:\/\/www.myplate.gov\/myplate-plan\" target=\"_blank\" rel=\"noreferrer noopener\" data-auth=\"NotApplicable\" data-linkindex=\"7\">daily calorie needs<\/a><\/u>.<\/li>\n<\/ul>\n<p>Energy drinks might seem like a good way to fuel long study sessions. Centers for Disease Control and Prevention (CDC) recommends understanding the <u><a id=\"OWAd658a223-9984-0256-c480-f4cfd2b2440f\" class=\"x_Hyperlink x_SCXW28516013 x_BCX0 x_OWAAutoLink\" title=\"https:\/\/www.cdc.gov\/school-nutrition\/energy-drinks\/index.html\" href=\"https:\/\/www.cdc.gov\/school-nutrition\/energy-drinks\/index.html\" target=\"_blank\" rel=\"noreferrer noopener\" data-auth=\"NotApplicable\" data-linkindex=\"8\">harmful effects of energy drinks<\/a><\/u>, which often include large amounts of caffeine. Some of the harmful effects of energy drinks include:<\/p>\n<ul>\n<li>Dehydration (not enough water in your body)<\/li>\n<li>Heart complications (such as irregular heartbeat and heart failure)<\/li>\n<li>Anxiety (feeling nervous and jittery)<\/li>\n<li>Insomnia (inability to sleep)<\/li>\n<\/ul>\n<p><b>Sleep Well<\/b><br \/>\nGood sleep is essential for health and wellbeing and can help college students stay focused, improve concentration and improve academic performance. CDC recommends taking the following steps to improve sleep:<\/p>\n<ul>\n<li>Go to bed and get up at the same time every day.<\/li>\n<li>Keep your bedroom quiet, relaxing and at a cool temperature.<\/li>\n<li>Turn off electronic devices at least 30 minutes before bedtime.<\/li>\n<li>Avoid large meals and alcohol before bedtime.<\/li>\n<li>Avoid caffeine in the afternoon or evening.<\/li>\n<li>Exercise regularly and maintain a healthy diet.<\/li>\n<\/ul>\n<p><b>Get Immunized\u00a0<\/b><br \/>\nCollege students should be up to date on all school-required <u><a id=\"OWA133eade7-d14e-4d08-9a9c-9653a7a3336b\" class=\"x_Hyperlink x_SCXW28516013 x_BCX0 x_OWAAutoLink\" title=\"https:\/\/www.vdh.virginia.gov\/immunization\/requirements\/\" href=\"https:\/\/www.vdh.virginia.gov\/immunization\/requirements\/\" target=\"_blank\" rel=\"noreferrer noopener\" data-auth=\"NotApplicable\" data-linkindex=\"9\">immunizations<\/a><\/u>. In addition, the Virginia Department of Health (VDH) recommends the following vaccines:<\/p>\n<ul>\n<li>Meningococcal ACWY<\/li>\n<li>Meningococcal B<\/li>\n<li>Human Papillomavirus (HPV)<\/li>\n<li>Hepatitis A<\/li>\n<li>Influenza<\/li>\n<li>COVID-19<\/li>\n<\/ul>\n<p>Vaccines are available through your healthcare provider, pharmacies and at RHHD <b><u><a id=\"OWA2f463376-5292-d83b-0562-769c2aa2d626\" class=\"x_Hyperlink x_SCXW28516013 x_BCX0 x_OWAAutoLink\" title=\"https:\/\/www.vdh.virginia.gov\/richmond-city\/clinical-services\/\" href=\"https:\/\/www.vdh.virginia.gov\/richmond-city\/clinical-services\/\" target=\"_blank\" rel=\"noreferrer noopener\" data-auth=\"NotApplicable\" data-linkindex=\"10\">clinic locations<\/a><\/u><\/b><b>.<\/b><\/p>\n<p><b>Practice Healthy <\/b><b><u><a id=\"OWAfec658d9-0f86-ede6-8be3-4bfae507cac1\" class=\"x_Hyperlink x_SCXW28516013 x_BCX0 x_OWAAutoLink\" title=\"https:\/\/www.vdh.virginia.gov\/haiar\/resp-hygiene\/\" href=\"https:\/\/www.vdh.virginia.gov\/haiar\/resp-hygiene\/\" target=\"_blank\" rel=\"noreferrer noopener\" data-auth=\"NotApplicable\" data-linkindex=\"11\">Hygiene<\/a><\/u><\/b><b> Habits<\/b><\/p>\n<ul>\n<li>Wash your hands frequently.<\/li>\n<li>Cover coughs and sneezes.<\/li>\n<li>Don\u2019t share drinks.<\/li>\n<li>Stay home when you\u2019re sick.<\/li>\n<\/ul>\n<p><b>Prioritize Sexual Health<\/b><\/p>\n<ul>\n<li>Take steps to reduce your likelihood of coming in contact with a <u><a id=\"OWA5023d958-eafa-eeaa-06b5-31a6a4205440\" class=\"x_Hyperlink x_SCXW28516013 x_BCX0 x_OWAAutoLink\" title=\"https:\/\/www.vdh.virginia.gov\/disease-prevention\/std\/\" href=\"https:\/\/www.vdh.virginia.gov\/disease-prevention\/std\/\" target=\"_blank\" rel=\"noreferrer noopener\" data-auth=\"NotApplicable\" data-linkindex=\"12\">Sexually Transmitted Infection<\/a><\/u> (STI).\n<ul>\n<li>Use <u><a id=\"OWAc0a007b2-75c5-d175-a31c-27b6e7fdd547\" class=\"x_Hyperlink x_SCXW28516013 x_BCX0 x_OWAAutoLink\" title=\"https:\/\/www.cdc.gov\/condom-use\/communication-resources\/index.html\" href=\"https:\/\/www.cdc.gov\/condom-use\/communication-resources\/index.html\" target=\"_blank\" rel=\"noreferrer noopener\" data-auth=\"NotApplicable\" data-linkindex=\"13\">condoms<\/a><\/u> consistently and correctly every time.<\/li>\n<\/ul>\n<\/li>\n<li>If you are sexually active:\n<ul>\n<li>Get tested for STIs, including HIV, at least once a year.\n<ul>\n<li>Testing is confidential and provided through most university\/college student health services. <u><a id=\"OWAff200bb9-b3f9-3a85-be6e-c2a0fdf85f35\" class=\"x_Hyperlink x_SCXW28516013 x_BCX0 x_OWAAutoLink\" title=\"https:\/\/www.vdh.virginia.gov\/richmond-city\/stihiv-prevention-program\/\" href=\"https:\/\/www.vdh.virginia.gov\/richmond-city\/stihiv-prevention-program\/\" target=\"_blank\" rel=\"noreferrer noopener\" data-auth=\"NotApplicable\" data-linkindex=\"14\">RHHD<\/a><\/u> offers testing on a sliding scale. Some community partners may offer free testing.<\/li>\n<\/ul>\n<\/li>\n<li>Learn about free or low-cost medications that can prevent you from becoming infected with HIV (<u><a id=\"OWA943da64a-a778-992b-cf25-1f4dcfd02857\" class=\"x_Hyperlink x_SCXW28516013 x_BCX0 x_OWAAutoLink\" title=\"https:\/\/www.vdh.virginia.gov\/disease-prevention\/prep-and-npep\/\" href=\"https:\/\/www.vdh.virginia.gov\/disease-prevention\/prep-and-npep\/\" target=\"_blank\" rel=\"noreferrer noopener\" data-auth=\"NotApplicable\" data-linkindex=\"15\">PrEP<\/a><\/u>) or STIs (<u><a id=\"OWAbac99bce-8e45-a440-acdf-2fbbd47e9d51\" class=\"x_Hyperlink x_SCXW28516013 x_BCX0 x_OWAAutoLink\" title=\"https:\/\/www.cdc.gov\/sti\/prevention\/doxy-pep.html\" href=\"https:\/\/www.cdc.gov\/sti\/prevention\/doxy-pep.html\" target=\"_blank\" rel=\"noreferrer noopener\" data-auth=\"NotApplicable\" data-linkindex=\"16\">DoxyPEP<\/a><\/u>) if you are exposed.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><b>Prioritize Mental Health<\/b><\/p>\n<ul>\n<li>Practice mindfulness and relaxation <u><a id=\"OWA63c5a84e-eb01-4b3a-2cbc-49bd32e2e591\" class=\"x_Hyperlink x_SCXW28516013 x_BCX0 x_OWAAutoLink\" title=\"https:\/\/www.nih.gov\/health-information\/your-healthiest-self-wellness-toolkits\/emotional-wellness-toolkit\/emotional-wellness-toolkit-more-resources\" href=\"https:\/\/www.nih.gov\/health-information\/your-healthiest-self-wellness-toolkits\/emotional-wellness-toolkit\/emotional-wellness-toolkit-more-resources\" target=\"_blank\" rel=\"noreferrer noopener\" data-auth=\"NotApplicable\" data-linkindex=\"17\">techniques<\/a><\/u>.<\/li>\n<li>Know signs of <u><a id=\"OWA35a27be4-41a2-ca2e-5299-a9363016579c\" class=\"x_Hyperlink x_SCXW28516013 x_BCX0 x_OWAAutoLink\" title=\"https:\/\/www.nimh.nih.gov\/health\/topics\/anxiety-disorders\" href=\"https:\/\/www.nimh.nih.gov\/health\/topics\/anxiety-disorders\" target=\"_blank\" rel=\"noreferrer noopener\" data-auth=\"NotApplicable\" data-linkindex=\"18\">anxiety<\/a><\/u> and <u><a id=\"OWA2c34c216-bca7-97e9-cdb0-de66998a294d\" class=\"x_Hyperlink x_SCXW28516013 x_BCX0 x_OWAAutoLink\" title=\"https:\/\/www.nimh.nih.gov\/health\/publications\/depression\" href=\"https:\/\/www.nimh.nih.gov\/health\/publications\/depression\" target=\"_blank\" rel=\"noreferrer noopener\" data-auth=\"NotApplicable\" data-linkindex=\"19\">depression<\/a><\/u>.<\/li>\n<li>Don\u2019t be afraid to ask for help from people you trust.<\/li>\n<li>If you are in crisis, call the <u><a id=\"OWA2e45bcfd-eeaf-90bd-9d66-a8b8a3f92dbb\" class=\"x_Hyperlink x_SCXW28516013 x_BCX0 x_OWAAutoLink\" title=\"https:\/\/988va.org\/\" href=\"https:\/\/988va.org\/\" target=\"_blank\" rel=\"noreferrer noopener\" data-auth=\"NotApplicable\" data-linkindex=\"20\">988 Suicide &amp; Crisis Lifeline<\/a><\/u>.<\/li>\n<\/ul>\n<p><b>Think Before You Drink<\/b><br \/>\nAlcohol consumption affects your body and mind. The <u><a id=\"OWAda99ad99-94e6-1a94-6032-61031a9939c9\" class=\"x_Hyperlink x_SCXW28516013 x_BCX0 x_OWAAutoLink\" title=\"https:\/\/www.niaaa.nih.gov\/publications\/brochures-and-fact-sheets\/college-drinking\" href=\"https:\/\/www.niaaa.nih.gov\/publications\/brochures-and-fact-sheets\/college-drinking\" target=\"_blank\" rel=\"noreferrer noopener\" data-auth=\"NotApplicable\" data-linkindex=\"21\">National Institute on Alcohol Abuse and Alcoholism<\/a><\/u> (NIAAA) estimates that alcohol use is a factor in more than 1,500 deaths and nearly 700,000 assaults among emerging adults of college age (18 to 24). According to the <u><a id=\"OWA3ac2709f-58ca-8fca-8fc4-4c1c8c8bbd3b\" class=\"x_Hyperlink x_SCXW28516013 x_BCX0 x_OWAAutoLink\" title=\"https:\/\/www.samhsa.gov\/data\/sites\/default\/files\/reports\/rpt47095\/National%20Report\/National%20Report\/2023-nsduh-annual-national.pdf\" href=\"https:\/\/www.samhsa.gov\/data\/sites\/default\/files\/reports\/rpt47095\/National%20Report\/National%20Report\/2023-nsduh-annual-national.pdf\" target=\"_blank\" rel=\"noreferrer noopener\" data-auth=\"NotApplicable\" data-linkindex=\"22\">2023 National Survey on Drug Use and Health<\/a><\/u>, 15.1% of adults ages 18 to 25 met the criteria for past-year alcohol use disorder (AUD). Within this age group, 14.5% of full-time college students ages 18 to 25 and 15.3% of other persons of the same age met the criteria for AUD. If you choose to drink, do so legally and responsibly and understand the<u><a id=\"OWA4271573e-0fdf-a33a-cf0a-e551c441d801\" class=\"x_Hyperlink x_SCXW28516013 x_BCX0 x_OWAAutoLink\" title=\"https:\/\/www.collegedrinkingprevention.gov\/parents-students\/students#:~:text=Learn%20about%20the%20risks%20and%20consequences%20of%20college,on%20the%20College%20Drinking%20Prevention%20website%20for%20students.\" href=\"https:\/\/www.collegedrinkingprevention.gov\/parents-students\/students#:~:text=Learn%20about%20the%20risks%20and%20consequences%20of%20college,on%20the%20College%20Drinking%20Prevention%20website%20for%20students.\" target=\"_blank\" rel=\"noreferrer noopener\" data-auth=\"NotApplicable\" data-linkindex=\"23\"> risks<\/a><\/u>.<\/p>\n<p>For more health and safety information, follow RHHD on Instagram at <u><a id=\"OWAf45ff8f1-8004-090a-22cc-72526d16908d\" class=\"x_Hyperlink x_SCXW28516013 x_BCX0 x_OWAAutoLink\" title=\"https:\/\/www.instagram.com\/richmondcity_hd\" href=\"https:\/\/www.instagram.com\/richmondcity_hd\" target=\"_blank\" rel=\"noreferrer noopener\" data-auth=\"NotApplicable\" data-linkindex=\"24\">@richmondcity_hd<\/a><\/u> and on <u><a id=\"OWA1f9b2651-b0e0-17e6-9f5d-3be45b8376de\" class=\"x_Hyperlink x_SCXW28516013 x_BCX0 x_OWAAutoLink\" title=\"https:\/\/www.facebook.com\/RichmondHenricoHealthDistricts\" href=\"https:\/\/www.facebook.com\/RichmondHenricoHealthDistricts\" target=\"_blank\" rel=\"noreferrer noopener\" data-auth=\"NotApplicable\" data-linkindex=\"25\">Facebook,<\/a><\/u> visit <u><a id=\"OWA2ffd3cc9-44f3-0dbb-9f55-703daa193ac0\" class=\"x_Hyperlink x_SCXW28516013 x_BCX0 x_OWAAutoLink\" title=\"https:\/\/rhhd.gov\/\" href=\"https:\/\/rhhd.gov\/\" target=\"_blank\" rel=\"noreferrer noopener\" data-auth=\"NotApplicable\" data-linkindex=\"26\">rhhd.gov<\/a><\/u> and sign up for RHHD\u2019s monthly newsletter at<b> <\/b><u><a id=\"OWA8595c2f8-314f-5624-66a9-404a01485b98\" class=\"x_Hyperlink x_SCXW28516013 x_BCX0 x_OWAAutoLink\" title=\"http:\/\/rhhd.gov\/news\" href=\"http:\/\/rhhd.gov\/news\" target=\"_blank\" rel=\"noreferrer noopener\" data-auth=\"NotApplicable\" data-linkindex=\"27\">rhhd.gov\/news<\/a><\/u>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>RICHMOND, Va.\u2013 For some young adults, going off to college is an exciting time. Learning to take care of one\u2019s health is as important as required coursework. Richmond and Henrico [&hellip;]<\/p>\n","protected":false},"author":383,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[22],"tags":[],"class_list":["post-22602","post","type-post","status-publish","format-standard","hentry","category-pr"],"modified_by":null,"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Student Health 101: Your College Syllabus for a Safe and Healthy School Year\u00a0 - Richmond City Health Department<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.vdh.virginia.gov\/richmond-city\/2025\/08\/11\/student-health-101-your-college-syllabus-for-a-safe-and-healthy-school-year\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Student Health 101: Your College Syllabus for a Safe and Healthy School Year\u00a0 - Richmond City Health Department\" \/>\n<meta property=\"og:description\" content=\"RICHMOND, Va.\u2013 For some young adults, going off to college is an exciting time. 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