How to Stay Healthy and Prevent Illness During Finals Season
photo credit: Petr Smagin
by Tamanna Sood ‘24
As the spooky season of Halloween and the rumble of football season come to a close, a much scarier and daunting season looms over us – finals season. Amid the stress and late-night cramming, the changing climate outdoors can further challenge our well being. Shorter, colder days and unpredictable LA weather can make protecting ourselves from illness that much harder. Through the hustle and bustle of the end of the semester, it is really easy to lose sight of our health and put our bodies under an excessive amount of stress. To make sure you don’t get sick at this critical time, I’ve compiled a few simple tips to help you prevent getting sick and staying healthy this final season!
Focus on a Vitamin Rich Diet
photo credit: nensuria
One of the most straightforward ways to stay healthy this season is by proactively fortifying your immune system by eating vitamin rich and nutritious foods. This not only contributes to your general well-being but also enhances your energy levels, which can be a game-changer for powering through the end of the semester.
The easiest way to boost your immunity is by focusing on your diet. Incorporating foods high in vitamin C, such as citrus fruits, strawberries, and bell peppers can be a great and tasty way to bolster your immune system and protect your body. Clementines are some of my favorite fruits (often on sale at Target in the produce section) and eating one (okay, maybe more like three) a day is one of the ways I chose to incorporate vitamin C into my diet in an affordable and low commitment way.
Additionally, increasing your intake of foods rich in Vitamin D, like fortified dairy products and fatty fish, and Zinc, which is often found in nuts, seeds, and whole grains, can help keep you going.
photo credit: Trader Joe’s
Trader Joe’s offers a convenient option for strengthening your immune system with their immunity shots. Although the validity of these “immune boosting” claims is quite debated, there is no doubt that these shots have healthy ingredients that are good for your body. These are easy to grab and can be easily sipped on the go. Albeit, they are not the greatest tasting, but they are fantastic for your body. These shots contain potent ingredients including ginger, turmeric, and cayenne pepper that all are linked to anti-inflammatory effects. Having these shots every now and then can be an easy way to fuel your body with healthy and nutritious ingredients while not having to worry about consuming fresh produce. Keep in mind that these can cost a pretty penny if bought often, so make sure you balance them out with other meal choices.
photo credit: Jatuporn Tansirimas
Hydration also profoundly impacts immune function. Proper hydration is critical for your body to function optimally, as it facilitates the transport of nutrients to cells and the removal of waste products from your body. If drinking straight water is hard for you, consider drinking herbal teas, like chamomile or green tea, that further support hydration and immunity! One of the best ways to do this is by keeping a reusable bottle on you. USC provides multiple water bottle refill stations all around campus that make drinking water not only easy on the go but also provides a sustainable and affordable alternative to plastic bottles! Plus the water is always cold and delicious.
Immunizations @ USC
Staying up to date with your vaccinations is one of the best ways to protect yourself from illness! The Flu & U program at USC is a great program that makes getting your flu shot really easy and accessible. Both walk-ins and scheduled appointments through the health portal can be made and accessed really easily through online resources! If you haven’t yet, now is the time to make sure that you get immunized before flu season arrives in full force.
To book an appointment for your flu shot or COVID booster, log in to your mySHR portal, select the appointments tab, and then click on Immunizations (In-Person) to find a time and location that works best for you! Walk-in vaccinations are also available for UPC at Engemann on the 1st Floor.
For students on the AETNA/SHIP health insurance plan, these shots cost no-out-of pocket costs, and for students on other plans the cost is $20 which is billed to your student account and reimbursable to your insurer. CVS also offers walk-in appointments for another easy path to getting vaccinated if you have insurance.
If you have been experiencing any flu-like symptoms, feeling ill, or under the weather, make sure to take precautions including maintaining distance from your peers and friends, taking rest by not going out and taking a break from classes, and wearing a mask when you do. The best way to keep ourselves and our peers healthy is by taking proper hygienic precautions to prevent the spread of unwanted illnesses.
Rest Up
photo credit: nambitomo
Listen, I know what you are thinking. Pritiorzing sleep is something that is almost impossible in college. However, you have to. If you feel a slight scratch in your throat or more fatigue than usual, your body is signaling a need for rest. The best thing you can do for your body when you are feeling lethargic and ill is to take the day off and just sleep.
Quality sleep is vital for a healthy immune system as your body repairs and renews itself during the sleeping process. By over exerting your body and constantly being on the move, especially when you feel tired or ill, you are doing more harm than good.
To maximize your sleep quality, here are a few tips:
Your bed is for sleep only: Avoid working and studying in your bed and reserve it only for leisure and sleep. This can help reinforce your association with sleep and your bed.
Optimize your sleep environment: Having an overly loud, bright, or warm sleeping environment can massively impact the quality of sleep you might be getting. Investing in blackout curtains and cooling pillows can massively benefit your sleep cycle!
Early dinner, late snack: Eating a heavy meal before you sleep can often cause your indigestion and discomfort while you sleep. Try to eat meals at least an hour or two before you aim to go to bed and only reserve small portions or snacks if you need something more before you sleep.
Stay Active
Staying physically active not only contributes to overall health but also supports immune function. If carving out an hour for the gym everyday is hard for your schedule, try to maximize chances to move throughout your day.
Instead of taking the elevator to get to your classes, try going up the stairs. Try to walk longer distances between classes or incorporate short walks when you have a bit of free time in your schedule. These strolls around the Village and campus can really positively impact both your mental and physical health.
Staying physically active also directly translates to productivity and good sleep. Having too much energy can oftentimes make you feel restless, anxious, and unfocused. Physically engaging your body can put that energy to use and help you feel more relaxed and at ease. A tired body allows you to get adequate and good sleep.
As you navigate through the end of the semester, remember to prioritize your health and well-being! You are only as smart and as strong as your body allows you to be, so make sure to nurture yourself, treat yourself with kindness and patience, and rest when you find the chance too!
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