As winter approaches and Frannies huddle indoors, colds begin to spread across campus. The sound of coughing fills classrooms and students battle headaches, runny noses and an overwhelming urge to permanently curl up in a ball.
This phenomenon frustrates many students because it derails their schoolwork. Many wonder if they can somehow escape the “Steubie Plague,” or if sickness is an unavoidable fate. In response, Charlotte Jones, a CFNP, CFMP and certified Functional Medicine and Nutrition Practitioner, asserts that students have the power to fend off sickness.
Jones, who is affiliated with Trinity Health Center and MyCatholicDoctor, offers practical (and sometimes surprising) health tips in three areas: nutrition, sleep habits and cold prevention.
With nothing but cafeteria food and Sheetz in sight, nutrition can feel like an uphill battle for college students. However, eating well is necessary for strengthening the immune system. Jones encourages students to eat lots of protein, especially at breakfast. They can also keep high-protein snacks like almonds and protein bars in their backpacks.
Jones also recommends that students, “Choose grilled, baked or broiled meat over fried options… [to] reduce your intake of unhealthy fats.” For example, order grilled instead of deep-fried chicken tenders at the Pub. Finally, Jones shares that taking “proper doses of Vitamin C, Vitamin D, Zinc and Omega 3 Fatty Acids,” along with probiotics, can also build a strong immune system.
Good sleep is another rare occurrence for Frannies, but it’s equally essential to escaping colds. According to Jones, staying away from alcohol, caffeine and intense workouts before bed makes falling asleep easier.
She also warns against a common student habit that can damage sleep patterns. “Limit weekend ‘catch-up’ sleep,” she says. “While sleeping in on the weekends is tempting, large variations in your schedule can cause ‘social jet lag,’ which disrupts your internal clock and makes it harder to wake up during the week.”
When it comes to avoiding the “Steubie” Plague, Jones suggests cleaning bedding every week to limit germ exposure. So, when students do their laundry, they should consider adding that pillowcase to the washing machine.
Jones also emphasizes hydration for staying healthy. Female college students should drink 72 ounces of water each day—approximately two Stanley tumblers. Men should drink 104 ounces, or two and a half Stanley tumblers.
While maintaining healthy habits can feel overwhelming, Jones points out that Catholic students have a duty to prioritize their health. “Our mission statement at Franciscan is to educate and evangelize,” she says. “These cannot be achieved if we do not take care of ourselves.” Students should try their best to stay healthy for the glory of God—and they might even escape the “Steubie” Plague as well.