What Not to do (and What to Do) When You're Sick in College

Photo by Andrea Piacquadio from Pexels

There's a bug going around campus. Students everywhere are catching colds, fevers, and stomach aches, which couldn't happen at a worse time - with midterms both this past week and next week. I thought I was over my cold last week, but this week I've had nothing but a scorching forehead and dizzy stomach. Work, classes, homework, meetings, social events, and death all awaited me because I don't take care of myself very well. Fortunately, for you, from my mistakes you can learn how to avoid doing the same. Here are five things to do (and not to do) when you're sick in college. 

What NOT to Do:

1. Don't Stay up late at night

If you have work or classes in the early morning, do not stay up late at night watching Netflix or playing video games, especially when you're sick. Some of us struggle more than others to put our phones away and resist the urge to scroll through social media before bed, but I encourage you to practice self-control and put that phone away. 

If you have a roommate who you feel doesn't care about your pain, I feel for you; some people are selfish. On a positive note, you can communicate with them and try to convince them that as a roommate pair (or trio, quartet) you have the right to rest in your living space just as much as they do. I hope this isn't a problem you have to face, but at times we are called to be brave and have civil conversations like the adults that we are. You need to go to bed because you're sick and need as much rest as humanly possible. You can't miss your exam the next day, and you can't take off work. Most people are sympathetic towards those who are sick, so make sure that you don't assume that your roommate won't respect you. 

2. Don't Lash Out At Your Friends (or others)

We all feel terrible every once in a while. Our bodies reject our ambitions and desire to finish everything we set out to do. We feel frustration and sadness, and just need to let it all out. What you don't need is to take out your feelings on other people. At some point, all of us will feel at our lowest. This doesn't give you the right to put anyone down by yelling at them or making them feel as though only your feelings matter. You may say things you wish you didn't say, or things you know you should never say, and it will take time and good communication on your part to remedy such situations. It's better to do your best to regulate your emotions from the start and remember that being ill is not a free pass to be cruel. 

3. Don't Eat Junk Food and Drink No Water

It's tempting to eat onion rings and fries because they taste good, but they tend not to help your body feel good, at all. If the pub is the best for you due to your schedule, try to substitute the fried sides for carrots or apples. The pub offers soup now, which is my personal favorite, and I don't see anything wrong with eating grilled cheese every day. 

4. Don't Be Unhygienic 

Wash your hands when you're sick. Wash your hands when you're not sick. No matter what's going on in your life WASH YOUR HANDS! There is no sugarcoating this. Coating disgusting germs with sugar will just make your hands sticky. Gross! If you don't wash your hands, you are spreading illness and disease. If you don't wash your hands, you are ignoring one of the greatest things humans have done to prevent disease, besides medicine and vaccinations. Brush your teeth, floss, take a shower, and wear clean clothes. Germs linger and spread, so wash those horrible things away. Cover your mouth when you sneeze with your elbows or into a tissue. Your sneeze shoots germs out into the air where other Kohawks breathe them in and become infected. If they aren't infected, those germs still linger on them and move onto others.

Don't sneeze into your hands: you touch things with your hands, and spread germs with your hands. Use hand sanitizer after you blow your nose and before touching new surfaces. Sanitize surfaces with disinfectant wipes when you make messes, touch keyboards, or use exercise equipment. When your symptoms go away, clean your dorm and sanitize it so that your living space doesn't become a petri-dish for the flu virus (or the million other viruses spreading across campus). 

5. Don't Avoid Doing Any Homework

This may appear to be the polar opposite of getting well-deserved sleep, and depending on your schedule there's a chance that it is. On the worst days of a cold or fever, homework isn't even on the mind, because you're just trying to survive. You may have an understanding professor, who allows you to miss class when you're sick or turn in assignments late without losing a ton of points; however, this does not mean that you get a free pass to not do any homework. Sure, you may not be able to focus enough to write your entire 15 page paper on France in the 17th century, but most likely there will be days when you can sit on your bed and read a few research articles. The flu lasts between one and two weeks, and ranges in severity. More often than not, you will not be severely ill for two whole weeks, so for some of those days taking ibuprofen is enough to get you through. 

What to Do:

1. Do Parent Yourself

I can't stress enough how important it is to sleep when you're sick. I have a serious character flaw where I push myself to the point of exhaustion but don't take any naps. Listen, many researchers  advise us not to take naps after 5 pm to avoid messing with our sleep cycle, but when you can't focus on your work, and feel like vomiting every time you sit up straight too quickly, do yourself a favor and go to sleep. You are an adult now, so your no one can make you take care of yourself, though your friends may try. A common piece of advice is to try to "parent yourself", by setting rules to follow while you're ill to ensure you meet your responsibilities. For example, you tell yourself that you are not allowed to go out with friends because you need to rest. It's very difficult to "parent yourself" when you feel like you're supposed to be the perfect child who does it all while being ill. It's equally as challenging to make yourself say "no" to others' requests; but, try to be kind to yourself and let yourself relax under the covers while your worries slip away. 

2. Do Be Honest with Your Feelings 

Being sick sucks. You notice every little ache and cramp your body experiences, and you cry for no reason, yet for every reason. You think that you're mad but you know that you're sad, and every noise in the hallway irritates you. You're tired from all the work you've done, and you're stressed by all the work you haven't. Now that your body is shutting down and forcing you to slow down, use this time to be in the present and open up to yourself about how you got to this point. You can open up to your friends and let it all out. It's nice to share our feelings with others, and release the pent up feelings we've pushed out of our thoughts for far too long. Having a shoulder to cry on, or someone who will listen are great experiences. 

Remember that your friends are not brick walls, and if they decide to open up to you as a way to express empathy, offer them the same kindness that they gave to you. If you want to have a conversation with someone who cares, do so. If you want to be heard and know you don't want to hear, make sure the person you open up to is aware of this; otherwise, recording a video diary entry, writing a journal entry, or talking to your pillow are wonderful alternatives. 

3. Do Eat Your Veggies and Drink Plenty of Water

When you're sick your body tends to struggle a bit with basic things, like digesting. Try to go a bit easy on the poor thing by eating more veggies. The caf serves steamed carrots, broccoli, cauliflower, and more. Many of us prefer the taste of ice cream or pizza over greens. But, if you think about it, your taste buds may be numbed down, so the taste of Brussels sprouts won't be so bad. Make sure to drink plenty of water and a lot less soda and juice. Our bodies love water, especially when we're sick, because it flows through our digestion system, clearing out all those nasty germs that linger around. It also hydrates us, which is important because we tend to become dehydrated when ill. I won't tell you to stop drinking your favorite soda, but water should be your primary source of hydration. 

4. Do Practice Basic Hygiene

Wash your hands with soap and water for at least 20 seconds. Getting your hand wet with cold water and shaking it off doesn't do anything to kill germs. Clean your dorm by disinfecting surfaces with wipes and do your laundry to wash away all the built up bacteria from all the bed rest. Take a nice relaxing shower and use soap, or else there was no point in taking a shower. Remember to wash your face and brush your teeth too. These all may seem like basic habits a majority of people have built up by the time they come to college, but, when you're sick it can be difficult to put much effort in doing things that seem tedious. When you feel so exhausted that you can barely leave your bed without feeling like you're going to vomit, taking a shower may not seem like something worthwhile. You may feel that you can go start these habits once you feel better, however, you'll probably feel better  sooner once you breathe in the steam of the shower, or wash all the sweat off your face.

5. Do Email Your Professors
Each course is different, and depending on your professor you may be able to take one or two sick days this semester. Check your syllabus to see whether you're able to turn in some assignments a little late without losing entire letter grades. I do not recommend expecting your professors to let you slide when you don't give them notice. Even if your professor is a really, really patient person, use this as practice for when you get into the real world and your employer may not be so lenient. 

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Being sick sucks, but eventually you won't be sick, so look forward to a wonderful future! I was sick two weeks ago, thought I was better, got sick again (but worse), and today finally feel well enough to rush through as much homework as I can. I have a problem where I either push myself too hard or procrastinate, which explains why I'm still sick! Tough love is necessary when you know you have a habit of procrastinating or not following through on commitments. Gentle love is also necessary when you constantly push too many responsibilities on yourself, and struggle to take the time to care for your needs. Find your balance and make the best decisions for you. No one's perfect, we all make mistakes, and we all wish we could've done something differently in the past. Who's to tell us that the decisions we made weren't the best we could've done during that time? I can't make you take a shower when you're sick, just like you can't stop me from washing my hands.

Gif Source

If you enjoy what you read or what I've written, make sure to check out our other blog posts, and follow us on our social media on Twitter and Instagram. You can find me at decafpearl on both. 

The War on Food

By Paige Waskow

Making healthy choices can often be misleading and discouraging. It can lead to unhealthy diets and obsession with weight rather than health. It can push a person to eat more, eat less, only eat x, not eat y… and on and on it goes. The war on food is tiring and often incredibly inaccurate. We do need to think about food and what it means because what we consume matters. So, how should we eat? These are four tips that can hopefully point you in the direction of healthy food!

1. Eat slow food

Like snails? Maybe. But what I am really getting at here is the less processed food you eat, the better. Processed food is typically full of what is known as empty calories. As stated by Harvard's health website:

'All food contains calories, and we need a certain amount of calories each day. But some foods provide not only calories but also other ingredients that also are critically important, such as vitamins, minerals, antioxidants, and others. When a food provides primarily calories, and little else of value to our health, we say that food has "empty calories,"' (Anthony Komaroff, MD).

Heavily processed, empty calorie food is typically made fast and is quickly available to a consumer (ex. fries, soda, and slushies). Additionally, it typically isn't fresh and lacks nutrition that our bodies need. "Slow food" on the other hand, is the type of food that takes a longer time to prepare, grow, and even consume (Slow Food USA). Examples of this could include fresh produce and homemade meals from scratch. To learn more about the slow food movement, check out the Slow Food USA website here.

                          

via GIPHY

2. Taste the rainbow

(Not like Skittles!) Eating in color can help you balance your meals. For example, many a high school lunch contained something like the following: a breaded chicken patty on a bun, canned peaches, and corn. Notice anything strange? All the food is a slightly different golden-y color. This isn’t a very balanced or nutritious meal. By eating according to color, you can get a better balanced meal and more of the stuff your body truly needs. Fruits and veggies are especially colorful and that is a good thing! Get some green, yellow, purple, and red on your plates.

One thing to add is that this doesn’t mean processed foods with artificial colors. Yes, M&M cookies and Airheads have a lot of colors, but they are most definitely not a balanced meal. For more information about the science behind color in food, check out this cool website from the Food Network here!

                                        

via GIPHY

3. Eat more whole grains

Grains can be good for you, but it depends on the type. There are two types of grains, whole grains and refined grains. Whole grains are not altered and have many vitamins and fiber whereas refined grains are essentially processed to only provide carbohydrates (Bjarnadottir, 2017). This means that refined grains can be considered as empty calories, and you aren't really getting much out of them.

Want to take a wild guess at the kinds of foods that contain or are refined grains? If you said pop tarts, white bread, bagels, and cake, sadly, you'd be right. Anything that contains white flour is refined, and you aren't getting your bang for your buck in the nutrition department. Can this cause further problems?: Yes. As Adda Bjarnadottir of Healthline says, "Refined carbs cause rapid spikes in blood sugar and insulin levels, and only make you feel full for a short time. This is followed by a drop in blood sugar, hunger and cravings," (2017).

So, can you still eat grains and avoid refined ones? Of course! Whole grains are typically labeled as such and include foods such as popcorn, oatmeal, bread, and pasta. The more processed a food is, the more likely it isn't a whole grain.

4. Try new food!

Everyone has that one food they have never tried and yet, it is surely has to be the most disgusting thing in the world. I am guilty of doing this, and my "no" food is beets. I've only had beet juice (why would they do that!?), which wasn't a great experience (it tasted like sweet dirt), and I have yet to attempt them in solid food form (I really don't want to). I often see them at the Caf, baked or sauteed, and I refuse to put them on my plate. So, I definitely need to try my own tip.

Trying new foods is a great experience, even if you don't end up liking the food. I discovered a few years back that I love brussel sprouts. They are now my favorite vegetable. Ever. Had I not tried them at a friend's house, I wouldn't have known that I was missing out (and that I could eat something healthy that I really enjoyed). My point here is that trying new foods doesn't hurt you. Yes, you may rush to get some water, but you also might find a food you love. It's a great way to expand your palette, eat more colors, and discover something great.

                       

via GIPHY

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Please note that this isn’t a perfect guide (especially if you have a dietary constraint) but rather some direction to eating well. Everyone’s bodies are different! My intention is additionally not to body shame or suggest dieting to “fit” a societal beauty standard. Things like weight do not determine how healthy someone is and should never be the basis of how someone is viewed in society (although we seem to struggle with that).

Thanks for reading!

References:

Bjarnadottir, Adda. “Why Refined Carbs Are Bad for You.” Healthline, Healthline, 4 June 2017, www.healthline.com/nutrition/why-refined-carbs-are-bad.

Komaroff, Anthony. “Understanding Empty Calories.” Harvard Health Publishing, Harvard Medical School, June 2016, www.health.harvard.edu/staying-healthy/understanding-empty-calories.

Slow Food USA. “About Us.” Slowfood USA, 2019, www.slowfoodusa.org/about-us.

Television Food Network. “Eating by Color.” Food Network, 2019, www.foodnetwork.com/healthy/photos/eating-by-color.

Keeping Toasty: SNOW DAY

by Arabella Chamberlain

trying to get to class (Photo Credit)

IT'S A MIRACLE. We all thought this would never happen. After days of trudging through piles of snow for those unyielding 8AMs, we've finally heard those word we thought we'd never hear: "CLASSES CANCELLED." It's insane how excited all my friends got upon the news. Upon countless professors constantly insisting that "Coe never cancels" or "as long as Coe is open, I'm teaching,"  that blessed email was greeted with rejoice. That being said, what do we do now?

Since classes are cancelled because of the freezing cold temperatures, it might be a smart idea to stay in on Wednesday. But before you bunker down, make sure you have supplies to last you or good enough winter clothes - scarves, hats, mittens, parkas - to keep you toasty outside. Even then, avoid long term exposure to the elements and know when to seek medical attention.

when the wind blows on campus (Photo Credit)

Other than the terrifying risk of hypothermia and frostbite, you're free all day Wednesday! Take this time to get some stuff done. Here's some suggestions:

1. Sort emails. (And respond to the important ones!) Been putting off replying to that one from your boss - Stop stalling and get to work! Make folders and organize your emails. Delete all those emails you don't need anymore. 
2. Do that laundry you've been procrastinating. You might have to wait a bit for the washer or dryer to free up, but you don't have class, so no excuses! If you can't find a machine to stake a claim on, maybe chill in the laundry room and strike up a conversation with someone new. Who knows - you might find true love! (You're welcome, btw...)
3. Get ahead (or catch up) on homework. We all know there's always that one professor that's going to say, "the assignment is still due Wednesday." Don't be caught off guard. Check with professors that haven't already reached out to you and find out if their course schedule is just shifting a little or if that exam is still Friday. Even if you think you're on top of everything, run through a mental list of upcoming assignments and things to study for. Anything you can start early on? Midterms will be here before you know it.
4. Reorganize. Clean up your room. Sort your assignments in a planner. Fix your schedule. All of these are great ideas to get started on early in the semester so by midterms, you aren't losing your mind. Save a piece of your sanity!
5. Take time to recover. Are you feeling under the weather? If this cold weather has wiped you out and you've got the sniffles, curl up under the covers and try to relax. Take a nap, get some rest. Let your body work its magic and hopefully you'll be feeling better soon.
6. Read a book. (Or binge-watch Netflix...) Use some of this newfound free time to pick up a book. Reading for enjoyment seems to go the wayside once we get to college, but it can be a great way to de-stress and stretch your imagination. Find a good book, grab some cocoa, get a comfy blanket and go to town! 
7. Catch up on the LC Blog! My colleagues and I have been tirelessly working to get new content out to you guys, but maybe you've missed something exciting. Scroll back through our posts and let us know what you think! 

Photo Credit

Photo Credit

Stay warm!

(Here's some puppers to inspire you.)

Photo Credit

Photo Credit

Achoo!: What To Do When You're Sick

Photo Credit: Ferris Bueller's Day Off

By Arabella Chamberlain

Have the sniffles? Can't get rid of that cough? Something's going around campus so we need to be careful to avoid getting sick. But what do you do if you've already got the bug?

Here's some tips for what to do when you're sick (or getting sick):

• GET SOME SLEEP. Your body needs time to recuperate. Lack of sleep is killer on your immune system. Turn off the Netflix and go to bed at a reasonable hour. You don't have to binge-watch every episode of the latest season of Game of Thrones in one night. Get some Zzzzzz's. You'll definitely appreciate in the long run.
• STAY HYDRATED. Getting sick takes a lot out of you, and if you're coughing all the time, have a sore throat, a runny nose, chances are you're going to need to replenish the water your body is losing. Even though you may not feel that thirsty, try to keep getting fluids into your system to help flush out your sickness.
• STAY CLEAN. Avoid getting others sick! Wash your hands, cover your cough, take a shower - nobody wants to be around a sick person - let alone a smelly sick person. It's much better for your health when you keep yourself and your spaces clean. Change your clothes (don't live in the same pair of sweatpants for two weeks!), do laundry to get clean (hint: here's how), be sure to wipe down surfaces that are covered with all those germs you've got and avoid sharing. This will help out not just you, but your friends around you who probably don't want to get sick.
• EMAIL YOUR PROFESSORS. If you're so sick you can't make it to class, don't make the mistake of assuming you can just not show up to class and still pass. Reach out to your professors as soon as you can and let them know what's up. If you need to make up assignments you're going to miss, it's better to get ahead of the game by talking to your teachers, as opposed to begging for a chance to make up that super important exam you missed (hint: there's a link on how to schedule make up exams below).
• REACH OUT. Don't be afraid to give Mom and Dad a call when you get sick. They took care of you when you were sick as a kid so they can definitely offer some suggestions on what to do now. Or maybe let some friends know you're feeling under the weather and ask them if they can share notes, pick up assignments or medication for you, or even just be there to binge-watch Netflix - After your homework is done, of course.
• VISIT THE HEALTH CENTER. If you've been down for the count for a couple days, don't just suffer through it. Stop by Health Services located below the Pub or, if your insurance covers it, maybe even make a visit to one of the doctor's offices nearby. Don't wait til your unable to move from your bed to visit a healthcare professional. If there's something more serious going on, you want to find out sooner rather than later (hint: there's also a link down below for Coe's Health Center!).
• TAKE IT EASY. Ultimately, one of the best things you can do when you're sick is just slow it down. Stress can weaken your immune system, so take some "me-time" and try to relax. Don't be afraid to take care of yourself. Read a book, play some video games, watch Moana or Coco (both are on Netflix!), eat ice cream straight out of the tub (this one helps with your sore throat too... or so they say). Just take time to recover and you'll get through this. 

All in all, I hope you get better. Being sick sucks. Eat some chicken noodle soup, curl up with Netflix, and get better.


(P.S. I put some helpful links below on what to do when you're sick. Check them out!)



More Information:
Coe College Health Services
Coe College Testing Center: How to Schedule a Makeup Exam
Getting Sick in College
Eight Tips When You're Sick in College