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his September marks dealing with exam pressure realistic in your expectations 10 years since I first and the all-important graduate and accept that there’s hard T started university. I job search. I’ve faced some work ahead and you often created Student Health Guide tough times, but overall, it was have to juggle competing because although health one of the best experiences of priorities – this is simply a and wellbeing are important my life. fact of life. Seek support and factors when it comes to Here are my top tips for not guidance before it gets too achieving your goals, there isn’t just surviving at university, but much – someone is always a great deal of honest, reliable thriving… there to help, and no issue is guidance all in one place for ever too big to be dealt with. students. I hope you keep this Be realistic Guide safe – you might not Society tells us that our Take care of yourself need it today, but you’ll find 1 years at university will be Looking after yourself loads of practical tips and the happiest time of our lives, 2 means way more than advice inside that will help you and although some days may clean eating and working when you need it most. feel like this, others won’t. Be out. ‘Healthy’ comes in many Choosing to go to university forms – mental, emotional, is a really big life step. I had physical and spiritual. Even if never been away from home, seek support & you have a million things to do, my family or friends before guidance before make sure you always factor in and I was unsure of what to it gets too much - some down time spent doing expect. I was also afraid that I someone is always things you enjoy – and that wouldn’t fit in – that university includes putting your phone might not be right for me. there to help down every now and then. I remember my family Remember, it’s OK to ask for helping me unpack my stuff help, and it’s ‘OK to not be OK’ from the car, and things weren’t – we all feel this way from time going to plan. In fact, I had to time. a meltdown about a broken Ethernet cable and burst into Be yourself tears. It was my brother who One of the best things stepped forward and told me 3 about university is the that things will not always go diversity, so don’t be afraid to to plan and that there will be be yourself. Use your time as ups and downs. I didn’t realise a student to try new things, then, but this is the best piece meet different people and of advice he ever gave me. It get involved. It’s the best made me more realistic in my opportunity to find out who expectations, and when things you are and what you stand for. did go wrong, I was ready. A decade on, I’ve been through the highs and lows of Victoria Evans Founder, student life – making friends, Student Health Guide

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All enquiries to: [email protected] 01483 660 341 6 student health guide University checklist Congratulations on starting uni! There’s a lot to take in when you join, so use our handy guide to tick off the must-do’s during your first weeks to set yourself up forsuccess… tarting university is a really exciting S time where you’ll likely live, work and study independently for the very must-do’s first time. You’ll have some of the best days of your life as a student – days where you when you achieve something that you never thought was possible; where you make new friends and experience exciting join uni things; and finally, the day Get these steps ticked off as soon as you can to make sure your you’ll graduate knowing that 6health, finances and home are taken care of. And it’s not just your hard work has paid off. for first-year students – if you’re returning for the new year, But let’s be real – dealing check out the list below to ensure that you completed these with competing pressures when you first joined uni… at uni can be really tough. Be practical with your expectations and use the advice and tips in this Guide Register with a GP to help you along the way. Regardless of whether And, finally, don’t ever be you’re a domestic or afraid to ask for help before 1 international student, make it gets too much. Your uni sure you register with a GP – is there to help, and no ideally your university GP. Your problem is ever too big to Student Services will give you Get your vaccinations be resolved. It’s OK not to details and guidance of how to be OK. do this. And there’s no point First-year students waiting until you need medical (aged under 25) are treatment to register – you 2 recommended to have the will want to make sure you’re Meningitis ACWY vaccine. You registered ahead of time in case may get this vaccination done let’s be real – the the issue is urgent. This applies before you come to uni, but if expectation of uni to international students as not, book an appointment with well; non-EU citizens your GP once you’ve registered. can sometimes be may have to pay to Check with your course a little different access treatment provider if you need anything from the reality through the NHS further – nursing, medical but it’s free to and dentistry courses register with sometimes have additional a GP. requirements. 7 University checklist Congratulations on starting uni! There’s a lot to take in when you join, so use our handy guide to tick off the must-do’s during your first weeks to set yourself up forsuccess… Get the help you need Living together For your university to This is probably the provide proper support to first time you’ve lived 3 you, let them know your 5 away from home, needs before starting your so the concept of living course. If you have a learning independently but sharing difficulty, history of mental facilities with lots of or physical illness or you’re a Sort your finances strangers can be odd. Accept carer, it’s wise to get in touch that we’re all different, so with the relevant department If you haven’t done so if someone has unusual at your uni and learn what help already, consider setting habits, be tolerant of their they may be able to offer you 4 up a student bank account differences and embrace to make your student years as and set a monthly budget so the diversity! Be respectful comfortable and enjoyable as that your income lasts equally that people opt for different possible. Also bear in mind that throughout the year. Check schedules and may be you may develop additional out our Money Matters article studying or sleeping when needs during your time at uni - (p24) for practical guidance you want to party. Keep stay alert to this and seek help. on banking, budgeting and your bathroom and living spending. Also, check with your areas clean and tidy to avoid accommodation provider as unnecessary illnesses. And, to provide proper to whether you need contents finally, keep an eye on your support to you insurance for your belongings. class and roommates. If you during your time Some have this included in the notice worrying behaviour rent, but if you’re in private or feel that something isn’t at UNI, let them housing, you’ll need to put right with their health or know your needs cover in place to protect against wellbeing, it might be worth theft, damage or loss of key asking if they are coping, or items such as your mobile alerting the university about phone and computer. your concerns.

Join in! Freshers’ Week will soon Freshers’ Fairs, induction be under way, so this is lectures and welcome activities 6 the perfect time to get as a group. Keep an open mind, involved and meet new people. step outside of your comfort The social aspect of uni can be zone and chat to as many daunting for some, especially people as possible. Uni isn’t if you’re an introvert, so start all about academics – it’s also small. Introduce yourself to the best opportunity to try your neighbours within your something new and develop accommodation and go to your skills, so go for it! 8 student health guide

Mental health is critical INTRODUCTION TO YOUR to our wellbeing, but there are times in life when we all struggle. The key to mental resilience is learning when and how to ask Mind for help… ou may not feel it now but going to university Y is a life-changing event – whether you’re commuting from home or living on campus. No students have ever faced the pressure quite so much as they do today. Concerns about workload, finances, housing, relationships, social media and uncertainty about the future can cause a detrimental effect on the mental health of students. Just remember that it’s perfectly fine to say, “I am not OK.” Mental health is just as important as our physical health. Thankfully, society is becoming more accepting of people who are honest about their mental health, and the more people who speak up, the more accepted it will become to seek help. just remember that it’s perfectly fine to say, “I am not OK.” mind 9

Stress & your brain Depression External pressures – such There are times when feeling as falling behind at uni, a stressed, tired and upset can toxic friendship or being get the better of you and bullied – can have a huge your mind. It might feel that impact on your brain. When your brain is not on your side stressed like this, the brain – that it’s playing tricks on releases excess cortisol you or not helping you feel (a stress hormone), better. Sometimes, feeling which has been sad or worried can be a more linked to memory permanent feeling and can loss and premature brain ageing. Stress can manifest itself in many depression is serious different ways –you might but that doesn’t mean feel a sense of panic (think: it will last forever. jittery limbs, sweating, Managing stress Talk to someone. shortness of breath, a faster Stress often comes and heart rate, etc) and you goes, usually when you’re might even get a headache pushed out of your comfort or stomach ache. While zone – like when facing a it’s impossible to tough exam or going for an turn into depression, which eliminate all stress interview. If you’re feeling has no single cause and can in your life, there tense and anxious, try these affect anyone. Other times are ways to techniques to calm your there’s a stress trigger, such reduce it. nerves: as a relationship ending, someone close to you dying ■ It’s common to be or things just not working out nervous of the unknown, so at uni. You can be depressed think through some of the because you feel like common eventualities and everything is going wrong, plan out what you’ll do – that or sometimes it can be for way you’ll feel prepared and no apparent reason at all. calmer about the outcome. Like stress, depression can cause a chemical imbalance ■ Make time to relax and and prevent your brain meditate. Sit in a quiet area, from functioning correctly. close your eyes and take five Depression is serious, but deep breaths, in and out. that doesn’t mean it will last forever. Talk to someone ■ Get a decent night’s sleep, about how you are feeling. so that you feel rested and ready for the new day.

■ Go for a walk to get some Getting help fresh air and clear your head. If you’re suffering from mental ill health such as ■ Thinking positively about depression, anxiety or any the things you can control other unusual thoughts, tell a is more likely to help you trusted friend or parent, your overcome the hurdle you’re GP or Student Services as facing. If you don’t get the soon as you can. job you applied for, there will be another. 10 student health guide MANAGING STRESS & ANXIETY Starting uni is full of new experiences, new friends, new surroundings and, for most, a completely new way of life. This should be a really exciting time, but feeling stressed and anxious is completely normal for most students. Here’s how to cope… n a recent UniHealth seek help. Many others said survey, 82% of first uni is very different to they were “too embarrassed” I and second-year school and it’s likely or they were unaware that help student respondents at UK your course will be a was available to them. universities said they were major step up One of the biggest challenges suffering from stress and 45% when starting uni is that have experienced depression. everyone appears to be It’s unsurprising in some coping well and taking the respects – starting university new experience in their stride. is a big life step and one that amazing ‘uni experience’ and They seem to have made often requires major upheaval. it’s no surprise that sometimes friends, post amazing photos It’s likely you’ll have moved life can seem overwhelming. on Instagram, and hand in all of away from your home, mates For some students, it’s their assignments on time. But and family. You need to make exceptionally challenging – behind the scenes, the reality new friends, orientate different one in five respondents in the is often completely different. surroundings and deal with UniHealth survey said they had There are very few people new academic pressures. Add suicidal feelings. What’s more who don’t suffer from stress or in the burden of student debt, alarming is that only 25% of anxiety at some point, so it’s day-to-day financial concerns students experiencing stress important to realise that you’re and pressure to have an and depression said they would not alone or different.

Getting help Whilst mental health to go to for help – speaking to Samaritans (free on 116 123) or awareness has become more a parent or a friend could be text, e-mail or call Nightline prominent in recent years, a good place to start. Going (nightline.ac.uk), which is an lots of people still struggle to to see someone at your uni’s overnight listening service come forward and seek help. counselling service or your GP run by students for students Often, they feel embarrassed is another good option – they between 8pm and 8am. or weak, especially understand the pressures Regardless of the route when they believe they on students and can you choose, remember that should be having the offer bespoke support. it takes strength and courage time of their life. If you prefer to speak to to say you need support, and The good news is that help someone confidentially, no one will ever judge you for there are various places you can call the seeking it. mind 11

Social media and perfectionism

It’s not easy scrolling MANAGING through your social media feeds and seeing beautiful people travelling to incredible places and experiencing amazing things. Sometimes we wonder why our photos don’t match up – even after we’ve posed 20 times, cropped out our mates with their eyes closed and applied a Lark filter, they still don’t seem to compare. The truth is that the photos you’re looking at are usually heavily edited and often give a distorted view of reality. For example, some celebs have been caught Photoshopping their pics, and pretty much everyone posts only the best bits of their life. (When did you last post a photo of yourself doing the laundry?) Others have been known to hire sports cars and swanky Airbnbs to give the illusion of a millionaire’s lifestyle. The reality? All smoke and mirrors. So, the next time you feel envious of someone else’s life, body, car or house – or strive to be as ‘perfect’ as them – remember what you’re aiming for probably doesn’t even exist. 12 student health guide Looking at depression The pressures of being at university can be immense, making depression a fact of life for many students. Just remember that you’re not alone.

here will be moments better by sleeping it off or that the sufferer’s life must when your time at uni resolving the underlying issues, be a mess. But that’s the T won’t all go to plan. so the feeling goes away. But crux of depression: it doesn’t With exam stress, debt worries, when you’re suffering from discriminate and can affect pressure to achieve and depression, it’s something anyone regardless of perceived trying to juggle part-time jobs, that lasts for weeks or even success, wealth or appearance. relationships and academics, months. It’s a state of mind it’s no wonder that students that’s hard to escape from, no You’re not alone can be susceptible to stress, matter what you try. Sufferers The pressures of university life anxiety and low moods. But sometimes feel that they’re have led to a huge increase in when does ‘feeling down’ turn not equipped with the skills to depression among the student into depression? solve their problems and that population. Since 2007, there there’s little point in trying. has been a three-fold increase What is depression? There’s also a misconception in students seeking help from How many times have you Student Services, so while heard people say they’re you may think that nobody depressed, when they’re really else feels your pain, you’re not? The English language t actually far from alone. Since doesn’t always have the It’s a fac the symptoms of depression right words to convey how often come on gradually, we feel and not everyone’s When you’re feeling low, sometimes it’s difficult to understanding is the same. it’s easy to turn to drink or identify the condition early drugs, but that’s one of the Being ‘a bit down’ or ‘fed up’ is on, which delays doing worst things you can do. Both very different from depression. will ultimately make you feel something about it. If you’re feeling a bit low, you even worse, even if they In severe cases of can usually make yourself feel offer a brief reprieve. depression, it’s Instead, seek help. Signs to look out for The symptoms of ■ Feeling sad or hopeless ■ Feeling intolerant or depression vary ■ Losing interest in things they’ve irritable from one person previously enjoyed ■ Finding decision making to another, but ■ Anxiety to be difficult anybody suffering ■ Tearfulness ■ Paranoid thinking from it will be ■ Poor sleep and tiredness ■ Suicidal thoughts battling with at ■ Unexplained aches and pains ■ Feeling that there’s no least some of ■ Self-harming point in living these: ■ Low self-esteem mind 13

possible to feel so low that you altogether. They could also be ■ Break the cycle of negativity. have thoughts of withdrawal, neglecting their interests or be Dark thoughts often breed self-harm or suicide. You can having problems at home or more dark thoughts, so think also suffer from psychotic in a relationship. Stay vigilant – of positive things you’ve episodes, which is where you you could be the person who achieved and things you’re start to see, hear or believe breaks the cycle. grateful for. things that aren’t real. Even if you’re feeling Feel better, faster ■ Do something active to keep fine, one of your friends or You can ease the effects of your mind on something else. flatmates may not be, so look depression and keep your It needn’t be strenuous. out for anyone struggling mind healthy by using these academically, taking part three techniques, courtesy of ■ Connect with others as often in fewer social activities mental health charity Mind as possible, even if it’s just a or avoiding social contact (mind.org.uk). quick phone call. Types of depression GET HELP ■ Mild/ Moderate/ If you think you might be Severe: Depression can be depressed, or are struggling classified by the severity of with your mental health, seek the symptoms. advice from Student Services or your GP as soon as possible. ■ Reactive/Situational These sites are good sources of depression: Occurs when depression is caused by information too: ■ studentminds.co.uk major life events, such as a break-up, harassment or a ■ mind.org.uk family death.

■ Dysthymia: This is depression with less severe symptoms, but it can last for an extended period of time.

■ SAD (seasonal affective disorder): Usually happens with the arrival of winter, due to the lack of sunlight.

■ Post-natal depression: Occurs after having a baby and is treated with therapy or anti-depressant medicine.

■ Bipolar disorder: Consists of spells of depression interspersed with excessively high mood, which can include harmful behaviour. 14 If someone student health guide tells you they feel suicidal, follow up with them. Check they have actually sought help – you may be the difference between life and death.

SUICIDE Student suicides have doubled in the last 10 years. Read this – now… t’s not uncommon that they don’t wish to live any to feel so low that more. Suicidal thoughts can I you can’t see a way make sufferers feel confused, What to do out. Suicidal thoughts often lonely or overwhelmed. If you feel suicidal, or occur when the sufferer feels People with suicidal thoughts someone tells you that they sadness or pain, and doesn’t may cut or burn their bodies, feel suicidal, do one (or a feel they’re equipped with the take extreme risks with drugs combination) of these: tools to cope. It can feel like or alcohol, show signs of eating life is pointless and the sufferer disorders, or act out in an ■ Make contact with has no purpose – that the only aggressive way. If this sounds Student Services or a GP as solution is to end their life. like you, remember that soon as possible (even if the Some people have abstract however desperate or isolated sufferer tells you not to) thoughts about ending their you may be feeling, anything life, and for others, it’s a clear can be resolved. If you’re ■ Contact papyrus-uk.org plan on how to achieve this. suffering, always seek help as (0800 068 41 41) or call the Sometimes, sufferers don’t soon as possible - there is no Samaritans (116 123) if you want to speak to someone know why they feel suicidal, problem that can’t be fixed. confidentially and other times there can be an obvious trigger event, such ■ Go, or take the sufferer, to as a bereavement, a perceived your nearest A&E and speak failure in life, or some other “No matter how to the medical staff devastating news. Feeling sad, mad, stressed, suicidal often leads to feelings frustrated or ■ Contact NHS on 111 of shame or embarrassment, which can compound the lonely you feel, ■ If you feel like something issue. Often, people feel suicide is never drastic is about to happen, unsure whether they want to the answer” call 999 straight away. end their lives; they just know mind 15

Maybe you don’t think you have an addiction but do feel like you’reyet, gradually losing control. Addictions Now’s the time to get help – before it does Sometimes we forget the reality turn into an addiction. is that a person can be addicted to just about anything. Here’s how to spot, and get help, for addictions… Getting help If you see any of these characteristics in your own life, or identify them in someone you know, you need to get help. You might feel like you can beat the addiction alone, or someone may convince you that they can, but it’s better to get help to he NHS control the behaviour defines long-term. Acknowledging T addiction you have an addiction is a as ‘not having control courageous thing to do – over doing, taking or or spending) or things you will not be judged. using something to the point you enjoy (such as gaming or where it could be harmful to the odd bet here and there ■ Alcohol Alcoholics you’. While in some people this for fun). All of these things can Anonymous 0800 9177 650 refers to substance abuse, in be enjoyable and harmless. alcoholics-anonymous. others, the addiction may be However, when you have no org.uk less obvious, such as: choice over the behaviour, ■ Drugs Talk to Frank then it’s likely the activity 0300 123 6600 ■ Gambling has become an addiction. talktofrank.com ■ Gaming Characteristics of being ■ Working or studying addicted include: ■ Smoking Smokefree ■ Spending or shopping 0300 123 1044 ■ Exercising ■ Unable to control behaviour nhs.uk/smokefree ■ Internet and social media without overwhelming effort ■ Gambling ■ Sex or professional intervention Gamblers anonymous ■ An increase in the behaviour gamblersanonymous.org.uk When does a habit become over time in order to get the an addiction? same satisfaction ■ Gaming Video Game To varying degrees, many ■ Inability to think or focus on Addiction 08000 886 686 people engage in some or all of anything else videogameaddiction.co.uk the above activities. They may ■ Change in personality ■ Sex Sex and Love Addicts ■ be habits (such as exercising or Having a negative effect on Anonymous 07984 977 884 browsing social media), facts of a person’s academic, social slaauk.org life (such as studying, working and financial life. 16 student health guide EXAM & ACADEMIC STRESs Studying a degree isn’t easy – there is so much content and never enough time. But don’t despair, as there are ways to make studying less stressful…

tress usually occurs well. We worry about what the studying is tough – there are because we’re effect may be on our life if we loads of distractions and heaps S worried about the don’t get the grade we need, of content – you may feel you outcome – we often feel like not getting the job we never have enough time and pressure from our tutors, want and how this may impact begin to wonder if you’re even family and ourselves to do our future. On top of that, reviewing the right thing.

YOU’RE NOT ALONE stop PROCRASTInating JUST GET STARTED First off, acknowledge that It’s likely that the hardest When it comes to studying, you’re not the only one part of studying is focussing the biggest hurdle is often just feeling stressed. Whether on the work and not getting getting started. Begin your your peers admit it or not, distracted, particularly day with the hardest work it’s likely you’re all feeling by your mates who might and when you feel your focus the pressure. Sometimes, it’s have lectures and exams slipping, take a short break great to chat it through with at different times. Another and then get back to work as them, as they may give you culprit is the internet. It might soon as possible. some practical scheduling or seem hard, but put down your Try to put revision tips. You could even phone. Turn it off. Put it in a together Adopt a talk with last year’s cohort of drawer. Anything you have to a study positive attitude. students to give you some do to avoid temptation. schedule Think “I’m going to perspective that there to keep on give this 100%” – that is light at the end of track. way you’ll know the tunnel. you’re doing all that you can.

PRACTICAL TIPS FOR EXAM DAY ■ Get a good night’s sleep before the exam. ■ Before you go into the exam, take a few Cramming late into the night is unlikely to deep breaths and visualise yourself feeling help, as you’ll just end up tired, unfocused confident and relaxed during the exam. and stressed during the exam. ■ After the exam, there’s nothing more you ■ Make sure you get up in good time so that can do, so there’s no point worrying about you’re not rushing out of the door. how you did. Try not to talk to your friends ■ Have a good breakfast (see p70 for some about specific questions, as conflicting views speedy ideas) and drink loads of water. may leave you questioning your own answers. mind 17 Feeling homesick & lonely Being away from your family, friends and childhood home can be a really daunting experience. Here’s some practical advice...

eeling isolated at uni you’re a failure for feeling this Keep in touch. Call, Skype can be a particularly way and neither should you or even snail mail with your F difficult experience feel guilty. Here’s how to get friends and family back home because everyone is hopeful back on your feet and send and be honest about how you’ll be having loads of fun. homesickness packing… you’re feeling. But don’t spend From time to time, though, all of your time chatting on it’s likely that you’ll feel lonely Get plenty of exercise and Facebook and forget about life or homesick, which can eat well. If you’re feeling at university… sometimes lead to feelings of down, taking care of your body disappointment, guilt or fears will help you feel better quicker that you’re not normal (and (see our article about mental SHG’s Guide to that’s on top of what you’re health & exercise on p84). already feeling). Making Friends First off, be realistic – Bring some of your everyone feels like this at favourite things from some point, whether they home. Make your student ■ Get involved in societies admit it or not. It might not housing as comforting as that interest you. By being look like others are struggling, possible. Bring your stuff with there, you’ll have one thing in common with everyone! but some probably are. you - bedsheets, posters and Moving away from your home even Ted Bear - to make it feel ■ If you struggle meeting and everything you know – like a home from home. new people face to face, use sometimes to a completely university Facebook pages different country – is a massive Keep a journal. Some people or Twitter feeds to meet undertaking. So don’t believe find writing their thoughts new people. down really therapeutic. Write whatever you want – no one ■ Keep your door open in It might not will ever see it but you. your accommodation to look like others show you’re up for a chat. Get outside. You may not are struggling, fancy it but head outside to ■ Don’t be afraid to smile but some visit friends or just go for a and say “Hi”. What’s the probably are walk. Being out in the fresh air worst that can happen? really will help you feel better. 18 student health guide PEER PRESSURE & BULLYING You might think that peer pressure and bullying are generally confined to the playground. Sadly, you’d be wrong… ullying takes many pushing them to the brink. forms – including It’s easy to see picking on B name-calling, physical someone as harmless teasing, assault, spreading rumours, but nearly half of suicides of stealing, excluding people young people are because of and turning someone’s friends bullying. Many other victims or colleagues against them. of bullying have to skip uni Happy, secure people don’t or work because they can’t bully others; it’s the bullies concentrate, and the effects who have the problem, not on their self-esteem and those they target. Bullying is confidence can last for years. experienced by many people at some point, and sadly it Whistle-blowing doesn’t end at school – in the A ‘whistle-blower’ is someone UK, nearly a third of people say who exposes information or work or at university, it’s they’ve been bullied at work. activity that’s illegal, unethical important to speak up, as the If you’re a target, you need to or incorrect. Whilst this might person being bullied may not put an end to it. Here’s how: refer to activities within the have the courage to do so. You organisation, it can also refer should tell someone within ■ Keep a diary: dates, times, to behaviour of individuals the organisation confidentially places, who was there and or workplace culture. If you and make it clear if you wish to what happened. witness bullying where you remain anonymous.

■ If you’re being cyber-bullied, save messages, screen grabs Online Bullying and call records – but don’t respond to the bully. With the rise of the internet ■ Adjust your privacy settings has come the rise of the trolls. on social media to control ■ Tell someone right away. Online (cyber) bullying can be who sees what. just as hurtful as face-to-face If it’s at uni, tell your tutor or bullying. Because we lead If someone posts something Student Services. If it’s at work, such connected lives, it can online that you disagree tell your boss or a member of happen anywhere at any time. with, just ignore it. Posting HR. If you’re being harassed To deal with it: nasty stuff in the comments outside of a formal setting, call section is unnecessary. Think: the police on 101 (or 999 if it’s ■ Block abusers on social “Would I actually say this to an emergency). media or your phone. someone’s face?” While there isn’t a specific online bullying Driven to the brink ■ Keep your personal details law in the UK, some actions If you bully someone, you from those you don’t trust. can be criminal offences. could be responsible for mind 19

Peer pressure

No one wants to be the victim may say or how they may of peer pressure, but it can react. This is completely easily happen. Sometimes, different for everyone – the it’s pretty harmless: say, experiences someone wants you’re trying to eat clean to participate in, and those in the week and all your they wish to decline, are housemates pressure you personal to them. Even if into ditching the diet in their behaviour seems odd favour of a Pizza Express. or unusual to you – everyone Naughty but harmless! drinks, don’t they? – it’s get help However, you might come completely their choice. ■ ditchthelabel.org across situations that are a So, why do people succumb ■ ■ bullying.co.uk little different, particularly if to peer pressure, either they’re unfamiliar. knowingly or otherwise? It’s important to know the Usually, it’s to fit in. If your difference between harmless housemates are taking their teasing from your mates, to new-found freedom in their participating in things that stride and are doing drugs, you genuinely don’t want to drinking and being sexually do, for fear of what people promiscuous, it doesn’t mean you have to do this as well. Uni is a great time to figure out who you are and this may Students are a mean experimenting, but diverse bunch of maybe it won’t. Students are people. If your a diverse bunch of people. If new mates don’t your new mates don’t quite ‘get’ you, that’s fine. Find a quite ‘get’ you, society and group of friends find some that do who do, and who accept you for who you are. 20 student health guide PERSONAL RELATIONSHIPS There are lots of benefits to having great relationships, but what should you do when they veer off track? here are many types when someone stops listening of relationship, but to you, or the dynamic in the T broadly speaking they relationship starts to sour usually fall into one of four and make you think “ugh”, categories: family, friendship, it’s time to take swift action. romantic or professional. If the relationship makes What’s normal in one type of you unhappy, consider relationship may seem weird cutting it off. And, in another. In any relationship, if the relationship think carefully about what you becomes abusive, tell want out of it, what the other someone you trust. If person wants out of it, and it’s anything sexually whether you’re comfortable. abusive or illegal, Consciously developing and speak to the police on working on relationships is a 101, or 999 if it is an great way to keep them healthy emergency. and strong. However, it’s also important to understand that you’re only one part of a relationship. People change, and so do circumstances. These are often beyond your control, so you shouldn’t blame yourself if a relationship gets tough or crumbles. Even though you might not be able to help the other person see things differently or make them change, you can control how you interpret what’s going on and how you behave. In other words, stay focussed on the things that you can change and don’t waste time and worry and about the things that you can’t. Good communication and managing other people’s expectations are important in healthy relationships. But mind 21

■ You no longer enjoy signs you need someone’s company. 4 to move on ■ You feel like they’re taking advantage of you. Bad relationships can be ■ You don’t trust them and/ the source of stress and or they don’t trust you. anxiety. Here’s what to ■ They ask you to do things watch out for: you don’t want to do. Dealing with TOP TIP a break-up Don’t let someone We know it hurts now, but it will get change who you are better, honest! Here’s how to keep to be who they need. moving forward: That’s just a recipe for disaster… Do stop all contact. Don’t look on their Facebook, Twitter, Snapchat or Insta profiles for a while.

Do call your mates. No one knows how to cheer you up like they do. Be positive. Regardless of what went down, you do have worth and you will get over this.

Don’t let your health slip. Make sure you eat, drink loads of water and get lots of rest. It will get you back on your feet much quicker.

Don’t ignore your studies. Your degree will last a lifetime but mourning for your ex won’t. Try not to fall behind, as you’ll regret it later on down the line when you have a lot of catching up to do.

Don’t suffer in silence. Even if you hadn’t been together that long, it’s OK to be really affected by a break-up – you’re allowed to be sad and upset. If you think that it’s affecting your mental health, seek help from Student Services. You might feel silly saying that a break-up has made you feel this way, but it’s a perfectly normal reaction. 22 student health guide

SLEEP, MINDFULNESS & MEDITATION We all know sleep is crucial to our wellbeing, but loads of us still don’t get enough of it. Here’s how to achieve the magic number of good-quality kip...

ery few people are others. In fact, sleep deficiency ■ Go to bed at the same time regular sleepers, in that is linked with depression, (as often as possible) and wake V they go to sleep and obesity, anxiety and addiction. up (always) at the same time get up at exactly the same time Everyone functions slightly every day – no pressing the each day. We all lead busy lives differently, but research snooze button! and, unfortunately, the one suggests that around seven thing we - particularly students to nine hours per night is the ■ Exercise regularly and avoid - tend not to prioritise is sleep. magic number for adults. If you caffeine from the afternoon Sleep is incredibly important think that’s too much sleep for onwards for energy, mood and general you, just remember that there’s wellbeing. As we sleep, our a big difference between what ■ Minimise noise and light, and bodies have the opportunity to you need and what you can get keep the temperature a little unwind and repair, allowing us by on. Basically, if you feel tired low (15-19 degrees is ideal) to wake up and attack another in a lecture or at any point day. It’s likely that after a good during the day, you need more ■ Use relaxation or meditation night’s sleep you’ll feel alert, be quality sleep. techniques before going to bed able to make quick decisions, Distractions from social focus better and be more media, gaming, outside noise ■ Avoid digital devices at least creative. On the other hand, or ticking clocks can leave you one hour before you turn in not getting enough zzz’s can bleary-eyed each morning, so cause long-term health issues check out these tips on how ■ Use the ‘do not disturb’ and affect the way you think, to log more hours in quality function on your phone to limit react, work and interact with slumber: late-night texts mind 23 Calm your mind ith so many demands on your time, it’s W easy to lose track of who you are and become “Believe disconnected from reality. it or not, Many people are now seeking your breathing to regain control of their minds is central to the through practising meditation concept of and mindfulness – but what mindfulness” exactly does that mean? Mindfulness means living fully in the present, without judgment. It’s about focusing on your breathing, being aware always easy to do, especially breathing is central to the here of what’s happening in the when you’re stressed. and now, and it’s also central moment, accepting whatever If you start to experience to the concept of mindfulness. you’re experiencing and letting a stressful situation or get By focusing intensely on that it go. The best part? You can stuck in a pattern of negative important bodily function, you be mindful anytime, anywhere, thinking, consciously practising can quickly tune in to your no matter what you’re doing. mindfulness can help break the natural rhythm and start to feel It sounds simple, but it’s not cycle. Believe it or not, your calmer and happier. How to meditate forward or slumping, reset Keep focus and observe Find a seated position your spinal position with this 4 without judgment. 1 that’s comfortable but inhale/exhale rolling shoulder Often the mind wanders, not too comfortable. This technique. If you maintain a so whenever you notice could be in a chair or on good posture, you’re less likely that your awareness has the floor. Rest your hands to get tired and fidgety. drifted, gently guide it back on your knees. You want to your breath. Make mental to be relaxed enough to Gently close your eyes, and observations about what’s concentrate and be still for 3 breathe slowly and deeply happening around you. It’s five minutes, but not so – breathing through your all about accepting, not loose that you fall asleep. nose makes it easier to find a reacting. smooth, even pace. Focus on Keep a tall spine. Inhale, the area between your nostrils Don’t go to your thoughts 2 roll your shoulders up to and your upper lip. Observe the 5 – let them come to you. your ears. Exhale, roll them sensation of the air entering Keep your mind open (like a back and down. Every time and exiting your body as it blank slate) and welcoming you feel yourself hunching passes over this spot. of ideas. 24 student health guide

MUni is whereoney you will probably become financially independent ma for the very ttfirst ers time. Taking control of your finances now will mean less stress later… t uni, you’ll be the extra treats, such as holidays, one making decisions If you’re falling concerts, clothes, socialising A about when, where and entertainment. Leave aside and how your income is spent short some an amount every month for – and you’ll also be the one to months, you need the ‘unknown’. This may be an deal with the consequences to boost your essential book or an increase if you splash it all on take- income or seek help in your water bill. aways. In order to manage your as soon as possible money effectively, you need to Getting a part-time job know what’s coming into your If you are running short of account on a regular basis. money or don’t have enough to do the things you want, Work out your income cover on a month-to-month the easiest way to make more Depending on your basis. Expenses may include: cash is to get a part-time job. circumstances, your regular Student jobs come in many income may be one or a ■ Rent and bills (gas, electricity shapes and sizes. When combination of the following: water, internet, etc) looking for a job, think about ■ Food and sundries the time commitment (up to 15 ■ Student loan instalments ■ Travel costs, such as bus hours per week for a student ■ Academic bursaries, funding pass or car-running fees studying full time) and what or support ■ Insurances and mobile skills it can give you for your ■ Part-time job wages phone contract CV (think: problem solving, ■ Regular money from parents ■ Books and study supplies team work, customer service). or family members At the start of the academic Credit cards and debt Next, grab a pen and a piece year, you may also find it Most people take out debt of paper. Write each month necessary to buy extra items, thinking they can repay it, but across the top and your such as furniture, a computer, when other more urgent bills different income streams books or memberships. Make need paying – such as rent, down the left-hand margin. sure you factor these extras in. heating or food – credit cards Jot down what you’ll receive The idea is that each month are usually at the back of the each month. Notice that your you have enough income to queue. As a student with no income might be larger around support your outgoings. Whilst structured income, the best September and January when you might be able to move big advice is to steer clear of any you receive your student loan, purchases like furniture to a type of credit at all. Worst of all but you might receive nothing, more convenient month, you are payday loans due to their in December and June. Just won’t be able to move rent, sky-high interest rates. remember that you’ll need to bills, food and travel costs. If you feel you don’t have spread your income out evenly If you’re falling short some the money to cover the basics across the entire year. months, you need to boost of rent, bills and food, or your income or seek help. you have debt worries, visit Work out your expenses If you do have some income nationaldebtline.org or speak Now you need to think about left over, spread it out over to Student Services who will be what your income will need to the months and factor in able to help you. mind 25 It’s a really good idea to open a student account or switch to one. Banks are always incentivising students to open accounts with 0% overdrafts and railcards. Make sure you read the small Money matters print.

ways to manage 5 your money Now you’ve worked out your budget, the hardest part is actually sticking to it. You might not think spending a little extra here and there is a problem, but it will soon mount up. Here are some tips on how to stick to your budget:

Check your balance 1 regularly to always be aware of where you’re at with your budget.

Use a banking app so 2 that you can check your funds on the go, or if you’re away from your main computer.

Check your budget 3 regularly and update it if your income or expenditure changes.

If you struggle with 4 bank cards because you can’t control how much you’re spending, withdraw a weekly amount in cash instead and don’t allow yourself to spend any more.

Never turn to credit 5 cards or payday loans to pay for the essentials – get support straight away. 26 student health guide Mental health in the workplace With the discussion gaining momentum in schools, universities and society in general, how does the conversation about mental health in the workplace compare?

egardless of whether demonstrate their openness you work part time, to talking about mental health, R or have already Employees should no matter their size, and been working for years, paid never suffer in encourage their employees to employment is a big part of silence and there speak freely without fear of most people’s lives. In fact, is no shame in being discriminated against. the average person spends asking for help Lots of employees who suffer about 90,000 hours at work from mental health conditions during their lifetime so it’s fair feel afraid to express their to assume your work will have difficulties in case they are a huge impact on your quality practice. The great problem seen as being not fit for of life. Much like with physical with mental health remains the role. If possible, talk health, a good state of mind is that its symptoms are often to your employer, or HR integral to feeling happy and invisible - while nobody would department, confidentially satisfied with your job and life ask somebody with a broken about your concerns. It’s in general. leg in plastercast to do a coffee not uncommon for large We all know that employers round, sometimes employers organisations to have have a duty of care towards can unknowingly give similarly mental health first aiders the physical health of their impossible tasks to people on hand to support you employees (no good employer who are suffering from mental through difficult times. would expect a sick employee ill health. Employees should never to turn up to work), so there In short, to improve this, the suffer in silence and have been calls to extend conversation about mental there is no shame in this duty of care to employee health needs to improve. asking for help. We all mental health as well. This It’s crucial that employers struggle from time is, however, more difficult in make more of an effort to to time.

Enjoy downtime How to In France, employees have having the opportunity to the right to disconnect from relax and unwind will improve e-mails and devices and enjoy productivity and focus for improve your downtime. Although there is when you reconnect later. mental wellbeing no such legal right in the UK, you should take some time at work to implement this yourself. Whether you’re an Certain times at evenings entrepreneur with a side and weekends should be hustle, working part time or reserved for rest. Completely are interning for a massive switch off your phone and company, these top tips will laptop. The world will keep help you stay well mentally: turning without you - and mind In association with the Student Membership 27 at the Institute of Directors:

The Institute of Directors (IOD) is a business organisation for company directors, senior business leaders and entrepreneurs based in London. Visit tinyurl. com/y9amjdxa to learn With the discussion gaining momentum in schools, universities and society in more about student membership. general, how does the conversation about mental health in the workplace compare?

Take care of yourself Get help Look out for others Whether you have an urgent If you can’t face speaking We can usually spot the guy deadline or a huge mountain to your employer about on crutches, but someone of work, don’t skip the your problems, seek help suffering with their mental three fundamentals – eat, elsewhere. Whether it’s health is often harder to spot. sleep and exercise. These your GP, a friend, or whilst It is likely that you will work are the cornerstones you are at university closely with a handful of to wellbeing in general. - Student Services - colleagues. If you notice their Skipping one, or all of always remember behaviour change, or they tell these things, may that it is OK to feel you they are suffering, take work in the short- like this – it is not a time to discuss it with them, term, but long-term sign of weakness or or if that’s not an option, effects could be a incompetence in raise it with your employer different story. your job. confidentially.

Extracts taken from ‘A little more conversation Mental health in the changing world of work IoD Policy Report March 2017’ by Andy Silvester. To read the full article, visit tinyurl.com/jpk88uy 28 student health guide Digital overload Studies are finding that technology can have a profound effect on our mental and physical health. How can we protect ourselves?

sing smartphones, tablets and computers U has become a way of life – we use them all day, every day. You’ve likely outsourced your memory and processes to Google; travel around by Uber; and find love via Tinder. This may increase your efficiency, but it can be bad news for your mind. Here are just some of the ways technology can mess with your head – but don’t worry, each problem also comes with a simple solution…

Effect of too much tech Solution FOMO (‘fear of missing out’). The hardest thing to do in this situation is to You stay in but seeing your mates at a party on put the phone down. If you’ve managed that, social media can make you regret your choice. go for a walk instead of scouring social media.

A poor night’s sleep. Take regular breaks from devices throughout Glowing tablet or mobile screens can trick your the day and avoid all screens for at least an body into thinking it’s daytime, so our internal hour before bed to allow your mind to unwind, body clock gets confused and we can’t sleep. so you can sleep soundly.

You remember less. Do something offline, like a pub quiz with Why bother to learn the capital of Kenya when mates. Keep your phone switched off and allow you can ask Siri? yourself some downtime.

Shorter attention spans. Give the screen a break and opt to read books You’re used to short snippets of information offline where possible. It will give your eyes read at speed, so textbooks and assigned and mind a break, and will increase your focus reading can be painful. when you get back to the screen later.

Skewed relationships. Try to meet new people in real life at societies, Social media gives an edited portrayal of and socials, and develop offline friendships to friends’ lives, which can alter your perceptions. get the full picture of someone’s life.

The illusion of perfect people. Often, it’s simply an illusion – lots of the images Instagram is full of perfect people with jet-set you see will be edited. Instead of wasting hours lives. You end up chasing ‘likes’. online, spend time developing yourself offline. mind 29 SUMMARY Everyone has good and bad days – mind learn how to take the reins… eveloping a healthy acknowledge them and then mind is more let them out, so they don’t D important than any stay bottled up and grow into key points other topic in this Guide. something more serious. Always get a good Happiness and success are However, if you feel 1 night’s sleep - aim for largely due to nurturing overwhelmed, it’s important eight to nine hours a night. a positive attitude and to vent to a friend, partner or responding to things in a way even a counsellor. Try to live a stress-free that makes you feel in control Talking it out is not a sign 2 life by relaxing and and at peace, rather than of weakness – it can be a way doing things you enjoy. anxious and vulnerable. to strengthen your mind. The If you’re suffering from Lots of things can happen to next step is developing coping 3 depression or feeling you during the day that can mechanisms and trying some suicidal, get professional make you feel sad, angry or of the strategies outlined help as soon as possible. frustrated. Maybe you got into throughout the Mind section. a row with your house mates, If your mental state does broke up with someone or develop into something more failed an exam, and you find serious, or you notice a change The best body apps yourself acting grumpy as a in a friend or colleague, you result. It’s normal to have must seek help from Student All of these are available for free and are suitable these feelings – just Services or a GP quickly. for both Apple and Android phones:

Headspace: This app makes meditation simple. Through the guided sessions, learn meditation and mindfulness in just 10 minutes a day.

Peak Brain Training: Challenge your cognitive skills with over 30 fun games. View your Stats to track your progress over time.

SAM: Developed by a team of psychologists, this app offers a range of self- help methods for people who are serious about managing their stress and anxiety levels. 30 student health guide YOUR BODY Keeping your body in good condition and staying safe plays a huge part in maintaining your mental wellbeing, physical capability and long- Experimenting term wellness… Dying your hair or building muscle in the gym are fairly low-risk activities. However, our university years other choices can have lasting consequences, are a great time to such as tattoos, smoking, drinking, taking drugs Y experiment and find or even sexual promiscuity. Often, students are out who you really are, your away from home for the very first time and it can be fun to push the boundaries. Whatever likes and dislikes, as well as your you decide to do, make sure you’re doing it strengths and weaknesses. To because you want to, not because you think make sure you don’t endanger it’s expected of you. Contrary to popular yourself, or do something you belief, it’s fine to come to uni to study rather than to drink and live a may regret in the future, check party lifestyle. out our guide:

Out of your control Perhaps when you look in the mirror you feel negative thoughts for no reason, or maybe you’re struggling with acne, headaches or unhealthy eating. Don’t be afraid to seek help. There’s a wealth of knowledge available from Student Services or your GP. BODY 31 Stay healthy “Uni life is incredibly healthy” – said no one ever. Whilst you may buck the trend, it’s a fair Under pressure assumption that most students It’s natural to feel social pressure. When don’t. Late nights, alcohol and you’re finding your way, it can be hard to stress can take its toll at a pretty say no, since you may worry that people will critical time in your life. Stay judge you. Just remember that it’s far better as healthy as possible to to live the life that you want, than it is to spend enjoy success. all your time satisfying other people. And keep in mind that if others aren’t supportive of your decisions, they’re probably not very good friends in the first place. In fact, you may find that by carving your own path, others will respect you even more and follow your lead.

Stay safe If you do participate in risky behaviours, take basic precautions to protect yourself and your friends. If you’re drinking, limit yourself so you don’t get so drunk that you’re out of control. Look out for your mates, too, and don’t walk home alone in the dark – call a taxi instead.

where to get medical help? ■ Self care at home Hangover. Grazed knee. Sore throat. Cough.

■ Call NHS 111 Unsure? Confused? Need help?

■ See your pharmacist Diarrhoea. Runny nose. Painful cough. Headache.

■ Visit your GP (Doctor) Unwell. Vomiting. Ear pain. Back ache.

■ NHS Walk-in Sevices If you cannot get to the GP and it is not getting any better.

■ Visit A&E or call 999 Choking. Severe bleeding. Chest pain. Blacking out. 32 student health guide

SOCIALOur online profiles have become an extension of ourselves – but it’s important you MEDIA know exactly how sharing information could affect you… irst of all, this is not much depth here. In short, company pages or sharing an article encouraging if you’re sharing personal posts, this gives the platform F you to delete your information about yourself enough data to profile your Insta, Twitter, Facebook and across social media platforms, personality and preferences Snapchat profiles. Social media are you happy with the way in based on what you might think has its place in society – it’s a which this data is being used, are fairly innocuous actions. great tool to communicate and or do you even care? Whilst At worst, platforms have been share information with friends you may not think that you’re accused of mining information and show your personality. But giving much away by ‘liking’ to influence political elections. using these platforms does If you’re interested in learning raise some questions that are more, there’s a huge amount worth having a think about: never post anything of information available online to help you make an informed How is your data being you wouldn’t be decision. stored and used? happy to see on Data privacy is a massive issue, a billboard. What are you posting? so can’t be covered in too If you post a family BODY 33

SOCIALOur online profiles have become an extension of ourselves – but it’s important you MEDIA know exactly how sharing information could affect you… photo of yourself on holiday a billboard or by your friends, in Brazil, then depending on family and colleagues. your privacy settings, you may How to change have revealed where you are, your privacy Who can see your who you’re with – and the fact information? that your homes are currently settings Check your privacy settings unoccupied. It sounds far- Put aside 10 minutes today – and review them regularly. fetched, but it’s worth thinking and check your privacy The platforms have a way of twice before you post. Also, settings. Europol have put sneaking in changes without remember that offensive, racist a great guide together you being aware. Also, check or bullying messages can be to show you exactly how your friends list – are you reported and may lead to to manage your settings actually still mates action from your employer on Snapchat, Facebook, with all of these or university. Think ahead – Instagram and Twitter – people? nothing really gets deleted, access it at tinyurl.com/ y9rh9dl3 so never post anything you wouldn’t be happy to see on

Is it affec your healting If you’re always reaching for your phone or you’re desperateth? for likes, think how this could be affecting your health. It could be physically (are you sleeping properly or are you always glued to your screen?) or mentally (always trying to look Insta ready?). We could all benefit from putting the phone down from time to time and engaging with the here and now. 34 student health guide TAKING CARE OF YOURSELF The average UK lifespan is 81 years. Ongoing maintenance is crucial to staying healthy, fit and attractive for longer…

eople think nothing of servicing and polishing Daily P cars or protecting ■ Drink plenty of water and eat iPhones with shatter-proof lots of fruit and vegetables. cases, but they often fail to protect and groom themselves ■ Be active every day – take in the same way. Research the stairs instead of the lift or suggests that people have an get off the bus one stop early. affinity to want to be near or with healthy, well-groomed ■ Shower and clean your face people. This includes people daily to maintain personal who wash regularly, have hygiene and promote cell clean teeth and look healthy. replenishment. Use an anti- Generally, it’s true that if you perspirant after showering to look good, you feel good, and keep fresh all day long. when you feel good, you’re ■ Brush your teeth twice a more likely to achieve on the day and floss in the evening sports field, in your exams and to maintain healthy gums and in life generally. If you feel fit, teeth, and fresh breath. energised and focused, you’re also likely to feel confident ■ Stretch before bed to in your appearance and your maintain flexibility and good abilities. And with confidence, posture – it will help you avoid you can achieve anything. tense muscles or Bodily maintenance is an back pain. ongoing exercise and starts with a healthy diet and an active lifestyle. Regular exercise and good nutrition help keep joints lubricated, your body flexible, and your heart strong. And what you put into your body will show on the outside, which means that consuming lots of fresh fruit, vegetables and water will make you look healthier and lead to a better physique. Here are the key things you should do to maintain good health: BODY 35 TAKING CARE OF YOURSELF The average UK lifespan is 81 years. Ongoing maintenance is crucial to staying healthy, fit and attractive for longer…

Ongoing

■ Visit the dentist every six months for a check-up.

■ Get your eyesight tested every two years at an opticians. Making a Nail the ■ If you’re worried about your great first introduction hearing, get your ears checked If you’re going to an by a professional. impression interview, smile, introduce The phrase ‘first impressions yourself and lead with ■ If you have aches and pains count’ is true – it takes just a strong handshake to that don’t go away, or anything seven seconds for someone every person in the room. that feels abnormal, head to to make up their mind about It exudes confidence, your GP without delay. you. No pressure then! strength of character and Whether it’s a job interview, control, and will indicate a first date or just meeting how you’ll conduct yourself someone for the first time, as a representative of their here’s how to make a great organisation. first impression: Speak up Look the part Lots of people, especially How you dress will depend when nervous, have the on where you’re going tendency to speak quickly. – you’re likely to dress Speak clearly and slowly. differently for a date than you would for a job Maintain eye contact interview. Either way, make It’s sometimes tricky, so if sure it’s appropriate for the you can’t quite manage to occasion. If in doubt, always look someone in the eye, dress smarter – showing focus on the spot at the top up well-groomed will boost of their nose between their your confidence. eyebrows – it will have the same effect. Say “Cheese!” Smiling releases endorphins Be yourself that make you feel happy Regardless of the situation, and have the power to always be yourself. It’s improve your confidence really difficult to pretend and self-esteem. When you to be someone you’re not, meet someone new, give and it can be quite obvious them a smile. It conveys a to others. Represent your sense of control, confidence personality subtly through and approachability – even if your appearance and don’t you’re not feeling it. be afraid to have opinions. 36 student health guide warning A BMI calculation can be inaccurate for athletic builds, as the formula doesn’t differentiate between weight which BODY IMAGE is muscle or fat. Without dramatic intervention, we can’t change what we look like – but we can learn to accept it… ow often have you ■ They never compare heard people claim themselves to others. Weight & BMI H that they’re too fat Scales can’t tell you what or too short, or they want ■ They focus their effort on the right weight is for your a smaller nose or bigger their positive attributes, rather height; your BMI (body mass muscles? Having a negative than the negatives. index), will give you a far body image and feeling better indication of whether self-conscious about the way ■ They focus on what their you’re under or over-weight. you look is felt by everyone bodies can do and are proud Here’s how to work it out: at some point. But don’t be of what they can achieve. hard on yourself – we are all Divide your weight (in different and that’s great. ■ They learn how to dress to kilograms) by your height Perfect models and ripped enhance their best parts. (in metres), then divide the footballers appear on TV, answer by your height again to get your BMI. social media and in the newspapers, but most have For example: armies of people to fix their 62kg divided by 1.7m = 36.47 hair and make-up, and airbrush divided by 1.7m = 21.45. their Instagram snaps. And when it comes to professional BMI categories vary sports people, they spend far depending on your age and longer in the gym working out sex, so go to tinyurl.com/ than most people can manage c4mt9h to find out what a - it’s their job, after all. healthy BMI is for you. It’s tempting to compare yourself and feel inadequate, but trying to live up to an illusion of perfection is dangerous and unattainable. Body confidence is all about accepting yourself for who you are. OK, you might not look like a supermodel or a Premier League footballer – but you’re beautiful in your own way. Those who are body confident always live by these rules:

don’t be hard on yourself – everyone is different and that’s a good thing. BODY 37

Need help with an eating disorder? Speak to the support group Beat at b-eat.co.uk, your GP or Student Services in confidence. Look out for the tell-tale signs in your friends or house mates – if you think they have a problem, seek advice.

EATING DISORDERS In the UK, 1.6 million people suffer from an eating disorder. But when do poor eating habits turn into something far more serious?

hen you think of an behaviours - sufferers might What makes eating disorders eating disorder, you buy diet pills, use the gym so dangerous is that it changes W may think of anorexia obsessively or use laxatives the natural way your body or bulimia and associate it with or diuretics to remove excess consumes food to turn it into teenage girls. But disorders water from their bodies. energy. If you limit calorie in males are on the rise, they intake dramatically, or eat and affect people of any age, and then vomit, your body doesn’t can come and go. The term signs of a get the enough nutrients to ‘eating disorder’ covers any disorder... work properly. The result isn’t abnormal eating behaviour just the expected weight loss or relationship with food. ■ Rapid weight loss or and fatigue; it can also lead to It occurs when poor eating frequent weight changes. fainting, hair loss, severe tooth habits turn into obsessive decay, brittle bones or death. ■ Feeling lethargic. rituals, and it can have No one knows why eating dangerous consequences. ■ Obsession with eating, disorders occur, but feeling Anorexia sufferers obsess dieting, food, body shape stressed or having a negative over weight and eat as little or weight. body image are likely reasons. as possible. Bulimics, on the In a world of perfect-looking other hand, gorge and then ■ Binge eating. social media posts, it’s easy purge their bodies of food by to feel like you don’t measure vomiting. Eating disorders can ■ Vomiting around meals. up. But you shouldn’t try to be lead to a range of different anyone other than you. 38 student health guide

STUDENT VICES With university comes great independence. You no longer have your parents watching over you, so experimenting becomes tempting. Here’s what you need to know…

It’s OK Drinking to say Many students will news – your inhibitions lower, ‘No’ have a drink or two so you tend to say and do down the SU bar, and there’s stupid things. But on a more First of all, contrary to popular nothing wrong with drinking in serious level, getting drunk can belief, not everyone at moderation. Problems occur put you in risky situations that university is smoking, drinking when you drink too much or you can’t control – never mind or taking drugs. For some depend on alcohol to get you the hangover. Here are some people, it’s not their style; for through the day. Both binge tips to keep things safe and fun: others, they simply don’t want drinking and alcohol addiction to. Whatever the reason, it’s is a disaster for your health, ■ Limit the amount by perfectly fine to say no. and can often lead to academic, spreading it through the night financial and social issues. ■ Make sure you’ve eaten a The NHS defines binge meal before you start drinking Head to drinking as “drinking lots of ■ Drink a glass of water in alcoholconcern. alcohol in a short space of time between drinks to help your org.uk/unit-calculator or drinking to get drunk”. It’s body tolerate the alcohol to work out exactly hard to equate this to units, ■ Never leave your glass how many units you simply because alcohol effects unattended. If you think your drink on a night out people differently. We all know drink has been spiked, seek – it may surprise that getting really drunk is bad help and report it to the police you! BODY 39

We know it’s illegal to be get behind the wheel of a Need help? car if you’re high or drunk, Smoking but did you realise that your If you (or someone you driving can still be affected know) need help and ‘Smoking kills’. the morning after a heavy advice about drinking, There’s a reason night? So, always ask smoking or drug taking, why the government makes yourself: Are you safe contact your Student advertisers print this on to drive? Health Services, GP or cigarette packets: smoking local addictions team, or will damage your health. And get in touch with one of the earlier you start, the more these free confidential damage you’ll do. A smoker services for advice… who starts at 15 years old is Vaping ■ Drinkline: 0300 123 1110 three times more likely to die of ■ nhs.uk/smokefree cancer than a person who starts Those ■ drinkaware.co.uk smoking in their mid-20s. enormous ■ talktofrank.com Lung capacity decreases plumes of cherry-scented when you smoke, which means smoke? Yep, that’s an that every bit of exercise can e-cigarette. Largely become a chore – bad news, deemed less toxic than as regular exercise is essential cigarettes, vapes have for your health and mind. After become more common years of sustained smoking, the over the last few years. lungs can develop irreversible The jury’s out on whether breathing disorders. they’re safe long-term, However cool some may but the consensus is that think smoking looks, the years they’re likely to be less added to an appearance are harmful than cigarettes. sure to cause regret – that’s if Although it is legal to vape the stained teeth, dull skin and indoors, some venues have bad breath don’t put you off chosen to ban it inside. first. Is it worth it? With university comes great independence. You no longer have your parents watching over you, so experimenting becomes tempting. Here’s what you need to know…

Drugs Many of us may have had one The biggest issue consequences, just say no. (or five!) too many on the odd with illegal drugs, The law surrounding drug night out, but alcohol addiction legal highs and performance use, possession and dealing – where you need to drink – is enhancers is that you can is complex - but basically it’s far more serious and may be never be sure exactly what illegal to possess or supply caused by a psychological or you’re taking. Most legal highs class A, B and C drugs (that physical dependency. If you, or have been found to contain covers most things). Also, someone you know, exhibits chemicals that aren’t for human remember that… the following symptoms, you consumption, which in some need to get help immediately: cases can lead to death. Like being drunk, being high the law ■ Worrying about when your can have a negative impact on ■ next drink will be and struggling both your body and mind – and Possessing cannabis can to stop when you start can place you in a vulnerable mean a warning or £90 fine ■ Feeling compelled to buy or position. A drug addiction can ■ find alcohol and drink have long-term consequences Laws introduced in ■ Suffering from withdrawal on your education, physical and April 2016 made it illegal symptoms – such as shaking, mental health, relationships, to produce or supply any sweating and sickness – that career and finances. If you’re form of ‘legal’ highs stop when you drink again worried or unsure about the 40 student health guide

Tattoos – the statistics

One in five TATTOOS people in the & PIERCINGS UK has a tattoo Personalised body art can demonstrate of 16 to 44 years individuality – but make sure you know the facts... 29% olds have a tattoo attoos and piercings in life. Will you still want “Ibiza are big business. 2018” written on your arm T David Beckham and when you’re 65? The same of 18 to countless other celebrities consideration is needed with 25 year have adorned themselves with piercings. If you take them out, olds get body art. If you’re thinking of you could be left with scars. To 19% inked while getting inked, bear in mind help you work out if a tattoo abroad on that your choice of design or piercing is really for you, talk holiday now may differ from what you to someone who has had the would want on procedure done for advice your body later about what to expect.

How to stay safe Needle mus ■ If you do decide to go Check your tattoo artist is Sharing needles leadst-kno to a riskw of ahead, the next step is to registered at tattoo.co.uk and contracting blood-borne diseases, find a regulated clinician to with the local authority - they including HIV, so it’s essential that a avoid infection and ensure should ask important health new needle is used. Ask the clinician good-quality work. Check questions and give advice. to show you the unopened needle ■ Get a recommendation and out these tips on finding a packet, and check the clinician reputable studio, making look at some of the tattooist’s is wearing gloves. If you’re sure they’re legit, and previous work beforehand. unsure or are having second keeping yourself and your ■ If you’re drunk, walk away - thoughts, leave and think body art safe: reassess when you are sober. it through again. BODY 41

top tip Coughs and sneezes spread the flu, so when unwell, you should stay at home. Using tissues and keeping your BEAT THE FLU hands clean can prevent spreading germs to Influenza is one nasty virus, with symptoms knocking your mates. you off your feet – but there are ways to combat the flu

eople often think of – expectant mothers, the ‘I have the flu. Help!’ the flu (or influenza for elderly or those with medical Follow these steps to get over P its proper term) as just conditions. Vaccinations are the virus as soon as possible: a bad cold, but colds and flu available free to those most are caused by different viruses. at risk – check tinyurl.com/ ■ Stay at home and rest. Colds are usually less severe kwc4bqr if this applies to you. You’re contagious right now than the flu – often you’ll get and you don’t want to spread a runny nose and maybe a ‘What can I do if I feel it germs at uni or work. This is headache, but you’ll probably coming on?’ the only time where you’re be able to go about your If you think you’re coming encouraged to Netflix and chill! day to day activities, despite down with the flu, drink plenty feeling a bit gross. If you get of fluids to hydrate your body. ■ Get some sleep. This will the flu, it will likely make you It doesn’t have to be just water boost your immune system feel really ill and the only place – tea and soups work, too. and help you to recover faster. you’ll want to be is in bed. Symptoms include aches and ■ Get some advice. Speak pains, cough, fever, headache to a pharmacist for over the and runny nose. Remember, if you get the flu, counter products to help antibiotics only work on it will likely make alleviate symptoms. bacterial infections; the flu is a you feel really ill virus, so antibiotics won’t work. ■ Not going away? If the and the only place symptoms get worse after ‘Can I get a flu vaccination?’ you’ll want to be a few days or you’re not The flu virus can be serious is in bed. recovering, visit your GP or call for certain groups of people 111 for further medical advice. 42 In an student health guide emergency always shout for help. Dealing with a life-threatening situation is stressful enough without having to manage it by THE BASICS OF yourself. FIRST AID Learning some simple First Aid skills isn’t just useful – it could mean the difference between life and death…

ould you know what to do if you found your roommate W unconscious? How about if your friend started choking over dinner? Brushing up on your First Aid skills means you’re far more likely to know what to do when someone’s in danger – and possibly save their lives. The situations below occur more often than you’d think, so be prepared with these techniques from St John Ambulance (sja.org.uk)…

Choking ■ Encourage the If back blows ■ If they’re still choking, person to try 1 don’t work, give repeat steps 2 and 3 up to to cough up the the person up to five three times or until you’ve blockage. abdominal thrusts (as dislodged what’s in the ■ If coughing doesn’t set out the steps below). person’s throat and they can work, help them to bend Stand behind the breathe normally again. forward, then use the heel of 2 person, link your hands ■ If they’re still choking after your hand to give up to five between their tummy you’ve repeated these steps sharp blows between their button and the bottom of three times, call 999 or 112 shoulder blades. Check their their chest, with your lower for medical help. Continue mouth to see if the blockage hand clenched in a fist . steps 2 and 3 until either the has come up, and if it has, get Pull sharply inwards and blockage is cleared or the casualty to pick it out. 3 upwards. Repeat. help arrives. BODY 43

how to do the Unconscious and not breathing ■ If the person is fingers off the ribs. recovery unconscious, open their position airway by placing one hand ■ Lean over the casualty, on their forehead and two with your arms straight, fingers under their chin. pressing down vertically on 1 Gently tilt their head back the breastbone, and press and lift the chin. the chest down by 5-6cm.

■ Maintain the head tilt ■ Release the pressure and chin lift, and look for without removing your chest movement. Listen hands from their chest. With the person lying on their for the sounds of normal Allow the chest to come back, kneel on the floor at breathing. Call 999. back up fully. Repeat their side. 30 times, about twice a ■ Now you’ll need second. Give two rescue to perform CPR breaths. 2 (cardiopulmonary resuscitation): ■ Ensure the casualty’s airway is open. Pinch their ■ Kneel down beside the nose firmly closed. Take a casualty on the floor, level deep breath and seal your with their chest . lips around their mouth. Place the arm nearest to you at a Blow into the mouth until right angle to their body and with ■ Place the heel of one the chest rises. Remove their hand upwards, towards hand towards the end of your mouth and allow their head. Tuck their other hand their breastbone, in the the chest to fall. Repeat under the side of their head, so centre of their chest. once. Carry on giving that the back of their hand is 30 chest compressions touching their cheek. ■ Place the heel then two rescue breaths of your other until help arrives. If the hand on top of casualty starts breathing the first hand at any point, stop CPR and 3 and interlock put them in the recovery your fingers, position (see the panel on making sure you keep the the right for instructions).

Bend the knee furthest from you into a right angle. Carefully roll the person onto their side Bleeding by pulling on the bent knee. ■ Is something blocking the ■ Call 112 or 999 and firmly wound? If so, don’t move it, wrap a bandage around as it may be acting as a plug the pad or dressing on 4 to reduce bleeding. top of the wound. Make it firm enough to maintain ■ Apply pressure on either pressure, but not so tight side of the wound with a that it restricts circulation. The top arm should be pad or fingers until a sterile supporting the head and the dressing is available. ■ If blood shows through bottom arm will stop you rolling the dressing while you’re them too far. Open their airway ■ Raise and support waiting for help, apply by gently tilting their head back the injured body part a second dressing and lifting their chin, and check to reduce blood flow. on top of the first. that nothing is blocking their airway. 44 student health guide

Experiencing troubling skin conditions other than acne? Visit your SKIN CONDITIONS pharmacist in the first instance for over- the-counter & KEEPING SAFE IN THE SUN remedies. Experiencing problems with your skin is no fun, but there are some simple ways to avoid or minimise issues like acne and sunburn…

nfortunately, spots or are normal and tend to reduce acne don’t always stop as you get older, there are U during the teenage things you can do to help keep years. Post-teen acne is really them at bay or at least reduce common, with up to 50% of the severity: adults experiencing it, which can lead to the sufferer ■ Keep your skin clean and feeling self-conscious and take make-up off at night. even depressed. ■ Use washes and topical creams designed for the face. Causes and cures ■ Drink lots of water to keep Contrary to popular your skin clear and hydrated. belief, spots are rarely ■ Visit your GP who can caused by poor hygiene; prescribe pills or creams to they’re usually due to either deal with hormone hormone imbalances. imbalances or treat the Your skin produces spots themselves. more oil causing pores ■ A pharmacist can provide to become blocked. advice on appropriate Monthly hormonal over-the- counter acne changes mean that treatments – most even around 80% of adult have a consulting room, acne sufferers are so you can discuss the women. While problem in private. spots and acne

Keeping safe in the sun For most, there’s nothing sunbeds in intense ■ Try to avoid letting better than feeling the sun doses – are there even your skin get burnt. on your skin. Your body if the sun doesn’t feel ■ Wear protective releases the ‘happiness’ hot, and they cause clothing, like a hat, hormone serotonin, which sun damage, which can sunglasses or T-shirt. lifts your mood and increases lead to skin cancer. If ■ Use a sunscreen of your energy levels. But we you want to stay safe, at least factor 30 with a all know that too much sun follow these tips: five-star UVB rating. is dangerous, as ultra-violet ■ If you want a tan, (UV) rays can invisibly ■ Stay in the shade get a spray tan instead damage your skin. These from 11am-3pm when of using a sunbed or UV rays – also emitted on the rays are strongest. lying out in the sun. BODY top tip 45 Most headaches are minor and easily treated but a severe, unresolving or recurrent headaches should always be Types of checked by your GP. headache There are lots ot types, but here are the usual suspects: Tension headaches ■ The most common form. ■ Feels like a dull ache with constant pressure on the front, top and side of the head. ■ Caused by stress, excess alcohol, lack of sleep, poor diet, dehydration, anxiety, squinting, inactivity, poor posture, bright sunlight, women having their period and/or depression.

Migraines ■ Less common. ■ Recurrent and disabling. DEALING WITH ■ A pounding or throbbing pain on one or both sides of the head. ■ Best treated by avoiding the common triggers such as cheese, chocolate, HEADACHES coffee/tea, alcohol, soy/ The bad news: headaches are common and lots of MSG, ice creams, processed meats and artificial people in the UK suffer from them regularly. The sweeteners. good news: they’re often easily treated… Secondary headaches or some, headaches its own, there’s also a chance ■ Occur because of external are rare, but for many it may not. If you’re regularly F influences, such as too they’re a fact of life. suffering from headaches, you much alcohol, suffering a As with any pain, a headache need to take action, as there head injury or concussion, is your body telling you that could be an underlying cause. having a cold/flu or an something isn’t right, and while Besides – why suffer pain when allergic reaction. the problem may go away on you don’t have to?

Treatment & prevention ■ Keep hydrated and avoid drinks with lots of water. ■ If you think your headaches skipping meals. Drink two ■ If you’re stressed, try to are due to depression or litres of water daily and eat identify the trigger. Fixing the anxiety, talk to a friend, lots of fruit and vegetables. underlying cause could save Student Services or your GP. ■ Alcohol dehydrates you so you more headaches. ■ Migraines can be treated drinking can lead to a nasty ■ Try to get around eight hours’ with medication – early headache. When drinking, sleep. A headache can be a sign treatment helps prevent the take it slowly and intersperse that you need more rest. headache from escalating. 46 student health guide

TRAVELLING How other nations stay healthy… ABROAD france Hiking to Machu Picchu or clubbing in Ibiza? Mindful eating Preparing properly before you go is key to any trip By paying attention to hunger and fullness, the oing abroad on holiday Get your jabs French eat mindfully. They or a backpacking Depending on where you go, steer clear from processed G adventure is an you may need vaccinations foods, limit their portions exciting time, but before you or treatment against diseases. and rarely eat on the go. design tour T-Shirts, check Visit travelhealthpro.org.uk you’re fully prepared: and read the advice. Some iceland countries require proof of Swimming pools Know your itinerary vaccination before entering. Swimming is an activity Whilst it sounds fun to get a that’s deep-rooted in flight somewhere and ‘work Get travel insurance Icelandic culture. Aside it out when you get there’, If your holiday is cancelled or from the obvious health the reality may prove to be you need medical assistance benefits, visiting public very different and could put while you’re abroad, it could pools leads to increased you in danger. At least do be really serious. Luckily, travel social interaction and some research about the insurance is very cheap for happy, healthy lives. area, safety precautions and most people and it’s so simple accommodation. Always tell to get – it takes no longer than japan someone where you’re going - 10 minutes. Always check the Daily baths your parents worry! small print to ensure you’re The Japanese opt to bath fully covered, especially if every day and are known Sort your documentation you’re going to be taking part to flock to hot springs in Do you need a visa to visit? Is in riskier activities, such as their down-time. It’s said your passport in date? Make snowboarding or parascending. to decrease stress levels, sure you have the necessary STA Travel offers a range speed up metabolism and paperwork in your hand of travel policies designed reduce anxiety. Pass the luggage, particularly if you plan especially for students (Visit: bubble bath! to work whilst you’re abroad. statravel.com). BODY 47 FESTIVAL SURVIVAL tips Live music events are a top opportunity to hang out with mates and watch great bands. Here’s our top tips from those in the know

Keep your Leave moshing. Move Split your Stay 1 mobile 2 valuables away from any 5 money 6 hydrated fully charged at home rough behaviour ATMs are hard Pack a refillable Forget the Leave the Ray- that gives you an to find (and water bottle, charger - invest Bans and credit ‘uh-oh’ feeling. usually charge so you can fill in a battery cards safely You don’t want costly fees), so up cheaply and powered one behind. Only an A&E visit you’ll need to easily throughout (and pack extra take stuff that ruining your day. carry cash. Split the day – this batteries) to you don’t mind it between your is especially keep your phone getting dirty, Buy wallet and day important in hot charged. At damaged or lost. 4 earplugs bag, and keep weather. some point you’ll It seems mad to both on you or probably get Be sensible pay loads to go within your sight Keep alert separated from 3 Sorry to to a live music at all times – 7 Always your mates, have be boring, but event just to use never leave cash keep your wits to take a selfie whilst violence earplugs, but or valuables in about you, or photo or call at festivals standing right your tent when particularly if home so you is unusual, next to crazy- you’re not there. you’re drinking. won’t want you could get loud speakers Take a debit Make sure you to be without injured while will hurt your card for any tell your mates if your lifeline. crowd-surfing or ears over time. emergencies. you are going off.

Drug tes Planning ahead – top survival kit At some events, organisersting ■ Portable phone charger ■ Water bottle Go for a Brita allow you to anonymously drop Plus extra batteries or something that can easily off a sample of a drug and then filter tap water return a few hours later to find out ■ Day pack Use it to carry the what’s in it and how strong it is. stuff that won’t safely fit into ■ Toilet paper If you are going to use illegal pockets Don’t go without drugs, acknowledge that they enough – you’ve will make you vulnerable. ■ Sunglasses and sun cream been warned! If unsure, always say They’ll help protect you from the sun’s damaging UV rays no. TAKE COVER! STA TRAVEL INSURANCE

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£49 FLIGHT DEPOSIT Designed by travellers for travellers, we’ve been trusted with your trips since 1979. With 24/7 ROUND THE WORLD TRIPS emergency multi-lingual medical support and a free UK GP helpline abroad, we’ve got it covered. ADVENTURE TOURS

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When you book an appointment £50 at your local STA Travel store *Terms & conditions apply. Receive a £50 discount off your booking when you make a pre-arranged appointment at STA Travel. Offer can only be redeemed if the appointment is booked online and the offer is mentioned at the beginning of your consultation. A qualifying booking must contain a flight departing from the UK, and at least £500 of land product (for example tours, hotels, insurance, bus pass or campervan). One discount per booking regardless of the number of passengers. Offer cannot be used in conjunction with any other STA Travel promotion and has no cash value. Offer can be withdrawn at any time. 50 student health guide Keeping safe on campus Whilst university campuses are largely safe places, it’s still important to be vigilant – especially when you’re distracted having fun. Here are our top tips

Know where the campus Keep your doors locked. Plan your routes. 1 Security Office is. 3 Whether you’ve gone to 4 Wherever you are, Download a campus map and use shared facilities or have familiarise yourself with your locate the Security Office. It will popped out to check the post surroundings. When travelling take two minutes, but if there’s box, remember to always by foot, always stick to well-lit ever an emergency, you’ll be shut and lock your door. Your areas and paths, and observe thankful you were prepared. roommates are probably great road markings and signs. If people, but sometimes there you’re heading off for a night Protect your stuff. can be visitors around that you out, be sensible about how 2 Get your valuables marked can’t vouch for. Err on the side much you drink and never leave by the police (usually available of caution and shut bedroom your glass unattended. Make on campus at certain times) and main entrance doors to sure you always have enough and keep your belongings protect you and your mates. money for a taxi home and properly insured. Remember that you only get into licenced that your work is probably vehicles. If you’re studying in more valuable to you than your a city near the coast or with a computer, so always back up to river, stay extra vigilant in these If something an external hard drive, memory or someone looks areas, particularly if you’re stick or the cloud. suspicious on campus, under the influence. report it immediately to Security. It’s better to Know your exits. be wrong than to be 5 Whilst it’s pretty rare for right but never said there to be a fire in your halls of residence, student house anything… or lecture hall, it’s a good idea to always be aware of your exits. And if you hear a beeping coming from a smoke detector, change the battery. It will take no more than 2 minutes and could be the difference between life and death.

Stay safe online. 6 When we think ‘personal safety’, we rarely think of online dangers. But whether you’re meeting someone from Tinder, or chatting on Minecraft, remember there’s a possibility that they might not be who they say they are. Never disclose personal or financial details about yourself. BODY 51 SUMMARY Read Your body is your most more important asset, so ■ talktofrank.com ■ taking care of it is b-eat.co.uk Body*really* important… y caring for your body, getting a fake tan or something you’re investing in your more permanent, such as B future self. Your body getting a tattoo or piercing. key points has to last into old age, and While it may seem like a good Remember there is no while you may not think that idea to get some body art now, 1 ‘normal’ – celebrate far ahead, some consideration ask yourself if you’ll feel just as your uniqueness. now could save you a lot of happy sporting it on your arm issues in years to come. further down the line. If you do Modifying your body If you’re feeling self-conscious decide to, do it safely. 2 can last a lifetime – so about your looks, keep in You may also want to change think before you ink! mind that you’re probably the way others perceive you, Don’t feel pressured still working things perhaps by taking up smoking 3 into drinking alcohol, out – what bothers or experimenting with smoking or taking drugs. you now may not drugs. But think about in a few years’ time. this very seriously and Even if you’re pretty never feel pressured happy with your to change who you appearance, it’s are for others, or get The best body apps still tempting to want involved in anything These apps will help to change yourself – that makes you feel you make the most of whether that means uncomfortable. your body, plus they’re all free and suitable for both Apple and Android phones:

Smoke Free: Want to quit cigarettes? Chart your progress, visualise how long you’ve been smoke-free and see exactly how much money you’ve saved!

St. John Ambulance first aid: Have all the basic first aid skills at your fingertips and learn life- saving techniques.

Record Recovery: Supporting your recovery from an eating disorder, this lets you connect with other users for support and to record and plan meals. For more information log into WHERE TO GO MyBeckett and visit the ‘Support’ and ‘Opportunities’ tabs, or speak LEEDS BECKETT to a member of the Student FOR HELP Experience Team. UNIVERSITY COURSE ADMINISTRATOR STUDENT MONEY Your Course Administrator is your go-to Contact the team for confidential and SUPPORTING YOU person for any queries about your course. specialist advice on student funding, They know how to help you with all course budgeting, debt, welfare benefits and administration queries and can advise you council tax exemption. They can also on mitigation, extenuating circumstances, support you in applying for extra financial appeals, complaints and will put you assistance from a range of schemes. in touch with the right member of your academic course team if you need help STUDENT WELLBEING with an academic issue. They can also Our Wellbeing Team, comprising help with signposting and referrals to professional counsellors and mental support services across the University health practitioners, can support you and accessing a range of opportunities with information, guidance, practical and the University provides. therapeutic support in a confidential setting, if you are struggling whilst at university. STUDENT EXPERIENCE TEAM Based across both campuses, our friendly STUDENTS’ UNION (SU) staff are never too far away. They will direct Your SU has a free, confidential and you to specialist advice teams, making sure independent advice service run by you get the assistance you need. They cover professional advisers to help resolve everything from finding part time work problems such as money or housing to helping look after your wellbeing and worries, academic appeals, complaints anything else you may need. or disputes with the University.

STUDENT IMMIGRATION ACADEMIC ADVISOR ADVICE AND COMPLIANCE Speak to your Academic Advisor about any If you have immigration difficulties or aspects of your course; if you’re struggling attendance queries our team can offer to meet an assignment deadline, or have specialist advice and guide you through all personal issues impacting on your learning the rules and regulations of immigration. and attendance and need advice about The team also works closely with mitigation or academic support. They can We know that starting colleagues in Student Services and our also help with signposting and referrals to university is a big step for International Office to provide advice ahead support services across the University. of your arrival on campus, during your everyone. This guide will studies and after your graduation. RESIDENTIAL OFFICER help you to understand Your Residential Officer can help you settle the full range of support, DISABILITY ADVICE in, make new friends and give you advice The Disability Advice Team offers support, and support in your halls of residence. activities and opportunities information and guidance on any disability Based in the reception area of Leeds that are available to you. related matters within our University. Beckett managed halls, they are there Support is available to students with a range to help with all things housing. of disabilities and long term conditions. For more information log into WHERE TO GO MyBeckett and visit the ‘Support’ and ‘Opportunities’ tabs, or speak LEEDS BECKETT to a member of the Student FOR HELP Experience Team. UNIVERSITY COURSE ADMINISTRATOR STUDENT MONEY Your Course Administrator is your go-to Contact the team for confidential and SUPPORTING YOU person for any queries about your course. specialist advice on student funding, They know how to help you with all course budgeting, debt, welfare benefits and administration queries and can advise you council tax exemption. They can also on mitigation, extenuating circumstances, support you in applying for extra financial appeals, complaints and will put you assistance from a range of schemes. in touch with the right member of your academic course team if you need help STUDENT WELLBEING with an academic issue. They can also Our Wellbeing Team, comprising help with signposting and referrals to professional counsellors and mental support services across the University health practitioners, can support you and accessing a range of opportunities with information, guidance, practical and the University provides. therapeutic support in a confidential setting, if you are struggling whilst at university. STUDENT EXPERIENCE TEAM Based across both campuses, our friendly STUDENTS’ UNION (SU) staff are never too far away. They will direct Your SU has a free, confidential and you to specialist advice teams, making sure independent advice service run by you get the assistance you need. They cover professional advisers to help resolve everything from finding part time work problems such as money or housing to helping look after your wellbeing and worries, academic appeals, complaints anything else you may need. or disputes with the University.

STUDENT IMMIGRATION ACADEMIC ADVISOR ADVICE AND COMPLIANCE Speak to your Academic Advisor about any If you have immigration difficulties or aspects of your course; if you’re struggling attendance queries our team can offer to meet an assignment deadline, or have specialist advice and guide you through all personal issues impacting on your learning the rules and regulations of immigration. and attendance and need advice about The team also works closely with mitigation or academic support. They can We know that starting colleagues in Student Services and our also help with signposting and referrals to university is a big step for International Office to provide advice ahead support services across the University. of your arrival on campus, during your everyone. This guide will studies and after your graduation. RESIDENTIAL OFFICER help you to understand Your Residential Officer can help you settle the full range of support, DISABILITY ADVICE in, make new friends and give you advice The Disability Advice Team offers support, and support in your halls of residence. activities and opportunities information and guidance on any disability Based in the reception area of Leeds that are available to you. related matters within our University. Beckett managed halls, they are there Support is available to students with a range to help with all things housing. of disabilities and long term conditions. DIRECTORY OF For more information please go the Student Website and browse the A-Z SPORT AND ACTIVE SERVICES leedsbeckett.ac.uk/studenthub LIFESTYLES Student Experience Team Libraries & Learning

0113 812 3000 0113 812 1000 SOCIAL SPORT [email protected] [email protected] Our sport programme has over 20 sessions each @BeckettSET week and is the perfect opportunity to try something new and keep active whilst at University. Delivered by our friendly student activators, they organise the Disability Advice Job Shop sessions and ensure you have a great time in a fun 0113 812 5831 0113 812 5970 and relaxed atmosphere. [email protected] [email protected] WELLBEING Student and Graduate Futures Media Loans We all know that exercise improves your physical wellbeing. But did you know it helps to improve 0113 812 5995 0113 812 2222 your mental wellbeing as well? Sport and physical [email protected] [email protected] activity can help lift your mood and take away built @BeckettCareers https://medialoans.leedsbeckett.ac.uk up stresses. It can also improve sleep, reduce anxiety and increase self-esteem. Student Money Safety & Security We run initiatives throughout the year to help make 0113 812 5593 0113 812 3165 (24 hours) your time at Leeds Beckett a happy, productive and [email protected] [email protected] active one. Being active doesn’t have to mean doing sport or going to the gym. There are lots of ways to Student Wellbeing Sport and Active Lifestyles be active; find the one that works for you!

0113 812 8507 0113 812 3160 [email protected] [email protected] For more information about our social sport leagues, events, sessions and wellbeing activities please visit Accommodation Team Student Immigration Advice and Compliance leedsbeckett.ac.uk/sport/active-lifestyles

0113 812 5972 0113 812 5612 [email protected] [email protected] ATHLETIC UNION Equality & Diversity Team Students’ Union Advice Service The Athletic Union has 41 clubs ranging from American Football to Sub Aqua catering for all 0113 812 5816 0113 812 8400 abilities and interests. You can meet all our clubs [email protected] [email protected] at Fresher’s Fair on 19th September or find out more at leedsbeckett.ac.uk/sport/sports/ Faith & Prayer Graduate School

[email protected] [email protected] DIRECTORY OF For more information please go the Student Website and browse the A-Z SPORT AND ACTIVE SERVICES leedsbeckett.ac.uk/studenthub LIFESTYLES Student Experience Team Libraries & Learning

0113 812 3000 0113 812 1000 SOCIAL SPORT [email protected] [email protected] Our sport programme has over 20 sessions each @BeckettSET week and is the perfect opportunity to try something new and keep active whilst at University. Delivered by our friendly student activators, they organise the Disability Advice Job Shop sessions and ensure you have a great time in a fun 0113 812 5831 0113 812 5970 and relaxed atmosphere. [email protected] [email protected] WELLBEING Student and Graduate Futures Media Loans We all know that exercise improves your physical wellbeing. But did you know it helps to improve 0113 812 5995 0113 812 2222 your mental wellbeing as well? Sport and physical [email protected] [email protected] activity can help lift your mood and take away built @BeckettCareers https://medialoans.leedsbeckett.ac.uk up stresses. It can also improve sleep, reduce anxiety and increase self-esteem. Student Money Safety & Security We run initiatives throughout the year to help make 0113 812 5593 0113 812 3165 (24 hours) your time at Leeds Beckett a happy, productive and [email protected] [email protected] active one. Being active doesn’t have to mean doing sport or going to the gym. There are lots of ways to Student Wellbeing Sport and Active Lifestyles be active; find the one that works for you!

0113 812 8507 0113 812 3160 [email protected] [email protected] For more information about our social sport leagues, events, sessions and wellbeing activities please visit Accommodation Team Student Immigration Advice and Compliance leedsbeckett.ac.uk/sport/active-lifestyles

0113 812 5972 0113 812 5612 [email protected] [email protected] ATHLETIC UNION Equality & Diversity Team Students’ Union Advice Service The Athletic Union has 41 clubs ranging from American Football to Sub Aqua catering for all 0113 812 5816 0113 812 8400 abilities and interests. You can meet all our clubs [email protected] [email protected] at Fresher’s Fair on 19th September or find out more at leedsbeckett.ac.uk/sport/sports/ Faith & Prayer Graduate School [email protected] [email protected] LIBRARIES, KEEPING LEARNING SAFE AND IT SUPPORT YOUR LIBRARY OFFERS: PROTECT YOUR POSSESSIONS ZERO TOLERANCE • Around the clock access. Our two campus Libraries Record your electronic equipment with We take a zero tolerance approach are open 24/7, every day of the year. www.immobilise.com. This makes it to sexual harassment and violence. • Thousands of books, journals and databases available harder for a burglar to sell stolen goods on and off-campus and easy access to your module and can help the police return items to Our culture of ‘Support. Report. Respect.’ reading lists via MyBeckett. you. Take out contents insurance too. aims to eradicate misconduct but allows • Support with finding and using information and help you to report incidents and get support. with your IT queries. You can report an incident anonymously • A variety of study spaces, including group and silent NIGHTS OUT online as well as find more information study and student meeting rooms. Always travel home with a group of friends within the university and externally by • Extra support for students registered with Disability and plan your journey so you know how visiting leedsbeckett.ac.uk/studenthub/ Advice. you’ll be getting back. Make sure your zero-tolerance or emailing zerotolerance@ doors and windows are locked and keep leedsbeckett.ac.uk You will meet your Academic Librarian at your Library valuables and computers away from induction, they can help you with using the Library and windows. finding information. Skills for Learning provides academic SECURITY skills support on topics such as research, maths, IT, CALL A TAXI Trained security staff are on campus and academic communication and professional skills. at many halls of residence 24 hours a day, We’ve partnered with local firm Amber to ensure your welfare and safety. They can Cars to help ensure you get home safely, help you with: IT ESSENTIALS even if you find yourself out of money. Library staff offer IT Support, including 24/7 help by Chat or During the hours of darkness, call 0113 • Lost and found property Phone (0113 812 1000). Speak to the team about your access 231 1366, give the driver your student ID • First aid to OneDrive - for accessing files on and off campus, and or campus card and sign a receipt. Pay the • Emergency assistance Office 365 which gives you five copies of MS Office to install fare at the Students’ Union within three • Crime prevention information on separate devices, or check the ‘IT’ tab on MyBeckett. days and you’ll get your card back. • Cycle storage • Reporting a crime Wi-Fi: eduroam is our free, high speed and secure wireless service which allows access to the internet and your online TRAVEL TIPS You can speak to a member of security staff resources on campus and at most other higher education If you cycle to university, lock your bike to in person or contact them on the number establishments around the world. one of our cycle racks or cages. If you’re below. Do not leave your belongings driving, always lock up and take valuables unattended. To connect all of your mobile devices, use the following out of sight when leaving your car. Buses credentials: Username: [email protected] run regularly between both campuses If you do see anything suspicious call Password: Your university password throughout term time. Avoid walking on Security on 0113 812 3165 (24 hours) your own in the dark. Email: This is our University’s primary way of contacting you, so check it regularly. Login to your email by accessing MyBeckett and choosing the IT tab. LIBRARIES, KEEPING LEARNING SAFE AND IT SUPPORT YOUR LIBRARY OFFERS: PROTECT YOUR POSSESSIONS ZERO TOLERANCE • Around the clock access. Our two campus Libraries Record your electronic equipment with We take a zero tolerance approach are open 24/7, every day of the year. www.immobilise.com. This makes it to sexual harassment and violence. • Thousands of books, journals and databases available harder for a burglar to sell stolen goods on and off-campus and easy access to your module and can help the police return items to Our culture of ‘Support. Report. Respect.’ reading lists via MyBeckett. you. Take out contents insurance too. aims to eradicate misconduct but allows • Support with finding and using information and help you to report incidents and get support. with your IT queries. You can report an incident anonymously • A variety of study spaces, including group and silent NIGHTS OUT online as well as find more information study and student meeting rooms. Always travel home with a group of friends within the university and externally by • Extra support for students registered with Disability and plan your journey so you know how visiting leedsbeckett.ac.uk/studenthub/ Advice. you’ll be getting back. Make sure your zero-tolerance or emailing zerotolerance@ doors and windows are locked and keep leedsbeckett.ac.uk You will meet your Academic Librarian at your Library valuables and computers away from induction, they can help you with using the Library and windows. finding information. Skills for Learning provides academic SECURITY skills support on topics such as research, maths, IT, CALL A TAXI Trained security staff are on campus and academic communication and professional skills. at many halls of residence 24 hours a day, We’ve partnered with local firm Amber to ensure your welfare and safety. They can Cars to help ensure you get home safely, help you with: IT ESSENTIALS even if you find yourself out of money. Library staff offer IT Support, including 24/7 help by Chat or During the hours of darkness, call 0113 • Lost and found property Phone (0113 812 1000). Speak to the team about your access 231 1366, give the driver your student ID • First aid to OneDrive - for accessing files on and off campus, and or campus card and sign a receipt. Pay the • Emergency assistance Office 365 which gives you five copies of MS Office to install fare at the Students’ Union within three • Crime prevention information on separate devices, or check the ‘IT’ tab on MyBeckett. days and you’ll get your card back. • Cycle storage • Reporting a crime Wi-Fi: eduroam is our free, high speed and secure wireless service which allows access to the internet and your online TRAVEL TIPS You can speak to a member of security staff resources on campus and at most other higher education If you cycle to university, lock your bike to in person or contact them on the number establishments around the world. one of our cycle racks or cages. If you’re below. Do not leave your belongings driving, always lock up and take valuables unattended. To connect all of your mobile devices, use the following out of sight when leaving your car. Buses credentials: Username: [email protected] run regularly between both campuses If you do see anything suspicious call Password: Your university password throughout term time. Avoid walking on Security on 0113 812 3165 (24 hours) your own in the dark. Email: This is our University’s primary way of contacting you, so check it regularly. Login to your email by accessing MyBeckett and choosing the IT tab. Starting university and moving away from home can seem daunting at first but with our HALLS top tips for settling in and the fantastic support YOUR FUTURE CAREERS FAIRS AND EVENTS on hand when you arrive, don’t worry, we’ve got Delivered by our team, external LIFE you covered. CAREER employers and expert speakers, we offer a wide programme of events designed to help you: GET INVOLVED PROFESSIONAL ADVICE Fresher’s week is packed with events, parties and • Explore your options Our coaches offer specialist and opportunities to try something new, so take the chance and • Build your employability and personalised one-to one advice on all get involved. You’ll be amazed how many people you meet, professional skills aspects of career decision making. after all everyone is in the same boat and keen to make • Meet potential employers new friends! They will help you explore professions We host a number of careers fairs best suited to your degree and throughout the year including: GET OUT THERE can provide advice on topics such Once you arrive the first thing you’ll likely do, apart from as writing CVs and applications, • PART TIME JOBS FAIR a quick trip to the nearest supermarket, is start to unpack. developing a good online presence 26 September 2018 Make sure to leave your door open when unpacking, that and developing your interview skills. • GET INTO TEACHING FAIR way you are more likely to bump into your new flatmates October 2018 as they arrive. They can also provide guidance on • GRADUATE & PLACEMENTS applying for further study (including FAIR RESIDENTIAL OFFICERS teacher training), searching for 17 October 2018 jobs, getting part-time work and Residential Officers and Student Experience Champions • SPRING JOBS FAIR understanding how to make the most are on-site at most of our halls, they’re a friendly face who May 2019 of careers fairs. are here to help you settle in to halls life with their advice, • SPOTLIGHT On... A series of support and an exciting programme of events. employer-led sessions run Careers consultants work closely throughout the year to give you with your course team to ensure your the opportunity to learn about a KEEP AN OPEN MIND course includes employability related specific industry sector You might find that you don’t have much in common with content and activities. Employers are in greater detail. some of your new flatmates, but don’t let this put you off also very often involved in designing making an effort with them. Opposites attract and even and delivering part of your course too. with massively different backgrounds or interests, they may become very important people in your life. ONLINE TOOLS, GUIDANCE, For more information, login to RESOURCES AND OPPORTUNITIES BE YOURSELF MyBeckett and choose ‘Employer Through the ‘Support’ tab on People are drawn to confidence, and the key to confidence Events’ from the ‘Opportunities’ tab. MyBeckett you’ll find more than is being comfortable with yourself. Keep it natural, be 2,000 careers resources, including yourself and you’ll find it easier to meet new people. You can find the Student & information about the employment Graduate Futures team in The or study options best suited to you Gateway, opposite the Sheila Silver and your degree, and a number of DON’T PANIC Library, and in the Student Hub on free assessment tests, videos and And finally, relax. Everyone is in the same situation as you Headingley Campus. tools such as a CV builder and an and wants to meet new friends; you’ll find people are really interview simulator. You can also set approachable and ready to chat. @BeckettCareers up job alerts and sign up for training and development courses. There For more information about halls life visit: are hundreds of opportunities to leedsbeckett.ac.uk/accommodation/hallslife Leeds Beckett Careers choose from, including part-time jobs advertised by external employers. Starting university and moving away from home can seem daunting at first but with our HALLS top tips for settling in and the fantastic support YOUR FUTURE CAREERS FAIRS AND EVENTS on hand when you arrive, don’t worry, we’ve got Delivered by our team, external LIFE you covered. CAREER employers and expert speakers, we offer a wide programme of events designed to help you: GET INVOLVED PROFESSIONAL ADVICE Fresher’s week is packed with events, parties and • Explore your options Our coaches offer specialist and opportunities to try something new, so take the chance and • Build your employability and personalised one-to one advice on all get involved. You’ll be amazed how many people you meet, professional skills aspects of career decision making. after all everyone is in the same boat and keen to make • Meet potential employers new friends! They will help you explore professions We host a number of careers fairs best suited to your degree and throughout the year including: GET OUT THERE can provide advice on topics such Once you arrive the first thing you’ll likely do, apart from as writing CVs and applications, • PART TIME JOBS FAIR a quick trip to the nearest supermarket, is start to unpack. developing a good online presence 26 September 2018 Make sure to leave your door open when unpacking, that and developing your interview skills. • GET INTO TEACHING FAIR way you are more likely to bump into your new flatmates October 2018 as they arrive. They can also provide guidance on • GRADUATE & PLACEMENTS applying for further study (including FAIR RESIDENTIAL OFFICERS teacher training), searching for 17 October 2018 jobs, getting part-time work and Residential Officers and Student Experience Champions • SPRING JOBS FAIR understanding how to make the most are on-site at most of our halls, they’re a friendly face who May 2019 of careers fairs. are here to help you settle in to halls life with their advice, • SPOTLIGHT On... A series of support and an exciting programme of events. employer-led sessions run Careers consultants work closely throughout the year to give you with your course team to ensure your the opportunity to learn about a KEEP AN OPEN MIND course includes employability related specific industry sector You might find that you don’t have much in common with content and activities. Employers are in greater detail. some of your new flatmates, but don’t let this put you off also very often involved in designing making an effort with them. Opposites attract and even and delivering part of your course too. with massively different backgrounds or interests, they may become very important people in your life. ONLINE TOOLS, GUIDANCE, For more information, login to RESOURCES AND OPPORTUNITIES BE YOURSELF MyBeckett and choose ‘Employer Through the ‘Support’ tab on People are drawn to confidence, and the key to confidence Events’ from the ‘Opportunities’ tab. MyBeckett you’ll find more than is being comfortable with yourself. Keep it natural, be 2,000 careers resources, including yourself and you’ll find it easier to meet new people. You can find the Student & information about the employment Graduate Futures team in The or study options best suited to you Gateway, opposite the Sheila Silver and your degree, and a number of DON’T PANIC Library, and in the Student Hub on free assessment tests, videos and And finally, relax. Everyone is in the same situation as you Headingley Campus. tools such as a CV builder and an and wants to meet new friends; you’ll find people are really interview simulator. You can also set approachable and ready to chat. @BeckettCareers up job alerts and sign up for training and development courses. There For more information about halls life visit: are hundreds of opportunities to leedsbeckett.ac.uk/accommodation/hallslife Leeds Beckett Careers choose from, including part-time jobs advertised by external employers. Leeds has so much to offer, with an array of local attractions, a booming live music scene, STUDENT LIFE IN shops galore, a thriving nightlife and plenty of green spaces to unwind in, you’ll never run out WELLBEING LEEDS of things to do. For the majority of students, coming to university The city is bursting with sport too, with top- is exciting and enjoyable. It can be a life-changing flight rugby league, international and county experience but is not without its ‘ups and downs’. cricket, as well as high-profile football. With a range of new challenges in a new environment it is vital that you take care of your mental health and wellbeing by staying connected with others, taking time out for yourself, and looking after your physical health by staying active, getting enough sleep, and eating healthily.

Confidential, practical and therapeutic support is SHOPPING GOING OUT CULTURE available from our Student Wellbeing team. From historic arcades If you’d prefer a night The ideal city for Register online: such as the Victoria out, the legendary culture vultures, leedsbeckett.ac.uk/studentwellbeing Quarter to the modern Otley Run pub crawl Leeds is home to Email us at: shopping oasis that begins in Headingley Opera North, the [email protected] is Trinity Leeds, it’s and ends at the Dry West Yorkshire Or call us on: easy to see why the Dock outside our Playhouse, the Leeds 0113 812 8507 between 9am and 5pm city is regarded as City Campus. Fancy Grand Theatre and one of the UK’s top dress and a midpoint Northern Ballet. You meal are very shopping destinations. can also explore the If you have a disability (e.g. a physical or sensory much encouraged. There are nearly 1,000 city’s comedy clubs, impairment, autism), specific learning difficulty (e.g. Alternatively, Call retail outlets in the independent cinemas dyslexia, dyspraxia), a mental health condition (e.g. Lane in the city centre city centre alone, so and museums. anxiety, depression, eating disorder) or long-term health is a hive of activity whether you prefer Don’t forget Leeds condition (e.g. diabetes, epilepsy, IBS) you may be more with bars to suit every to rummage through Arena and Leeds anxious about the transition to university. vintage emporiums budget and taste. If Festival, attracting live music is your bag or shop the latest top music acts from Make sure you contact our Disability Advice team as soon then make sure you high-street trends, you around the world. as possible to discuss any adjustments and support you check out the line- won’t be disappointed may need. if you feel the need for ups at our live music a spot of retail therapy. venues, everywhere from the legendary Brudenell Social Find out about support available Club to our very own leedsbeckett.ac.uk/studenthub/disability-advice/ Contact the Disability Advice team, email us at: Students’ Union. [email protected]

Or call us on: 0113 812 5831 between 9am and 5pm Leeds has so much to offer, with an array of local attractions, a booming live music scene, STUDENT LIFE IN shops galore, a thriving nightlife and plenty of green spaces to unwind in, you’ll never run out WELLBEING LEEDS of things to do. For the majority of students, coming to university The city is bursting with sport too, with top- is exciting and enjoyable. It can be a life-changing flight rugby league, international and county experience but is not without its ‘ups and downs’. cricket, as well as high-profile football. With a range of new challenges in a new environment it is vital that you take care of your mental health and wellbeing by staying connected with others, taking time out for yourself, and looking after your physical health by staying active, getting enough sleep, and eating healthily.

Confidential, practical and therapeutic support is SHOPPING GOING OUT CULTURE available from our Student Wellbeing team. From historic arcades If you’d prefer a night The ideal city for Register online: such as the Victoria out, the legendary culture vultures, leedsbeckett.ac.uk/studentwellbeing Quarter to the modern Otley Run pub crawl Leeds is home to Email us at: shopping oasis that begins in Headingley Opera North, the [email protected] is Trinity Leeds, it’s and ends at the Dry West Yorkshire Or call us on: easy to see why the Dock outside our Playhouse, the Leeds 0113 812 8507 between 9am and 5pm city is regarded as City Campus. Fancy Grand Theatre and one of the UK’s top dress and a midpoint Northern Ballet. You meal are very shopping destinations. can also explore the If you have a disability (e.g. a physical or sensory much encouraged. There are nearly 1,000 city’s comedy clubs, impairment, autism), specific learning difficulty (e.g. Alternatively, Call retail outlets in the independent cinemas dyslexia, dyspraxia), a mental health condition (e.g. Lane in the city centre city centre alone, so and museums. anxiety, depression, eating disorder) or long-term health is a hive of activity whether you prefer Don’t forget Leeds condition (e.g. diabetes, epilepsy, IBS) you may be more with bars to suit every to rummage through Arena and Leeds anxious about the transition to university. vintage emporiums budget and taste. If Festival, attracting live music is your bag or shop the latest top music acts from Make sure you contact our Disability Advice team as soon then make sure you high-street trends, you around the world. as possible to discuss any adjustments and support you check out the line- won’t be disappointed may need. if you feel the need for ups at our live music a spot of retail therapy. venues, everywhere from the legendary Brudenell Social Find out about support available Club to our very own leedsbeckett.ac.uk/studenthub/disability-advice/ Contact the Disability Advice team, email us at: Students’ Union. [email protected]

Or call us on: 0113 812 5831 between 9am and 5pm 62 student health guide

For more tips on how to tweak what’s on your plate to feel great, head to Fuel page 66. An active lifestyle and a healthy diet are key to a happy life and a great physique…

hat you put into your Combat diseases health issues. Whilst a change body plays a huge Eating a good range of vitamin in diet is unlikely to cure W part in your outward and mineral-packed foods mental health issues entirely, appearance, your mood, your helps prevent certain health it’s certainly likely to have mental health and how active conditions – such as heart a positive effect. you are. If you eat and drink disease and strokes – and also well, you’ll be alert, focused maintains your cholesterol and and bursting with energy. blood pressure levels. Check the label on packaged foods Getting the balance right Boost energy Forget faddy diets that ban By eating the right food in Check the traffic light certain foods, such as ‘no carbs the right amounts, you’ll have system when selecting packaged foods. The more before Marbs’ and Beyoncé’s more energy to exercise. This green on the label, the maple-syrup diet. They may improves muscle strength, healthier it is. Amber means show results initially, but creates a toned physique and neither high nor low, but they’re not achievable in the improves your endurance. take care with lots of red, long term. Instead, go for a as these often contain the healthy, balanced diet and reap Relationship between diet most sugar and fat. these benefits… and mental health Whilst research is still being Control weight conducted, it’s heartening to Variety is the spice of life, and hear that nearly two thirds a balanced diet certainly helps of people who don’t report maintain a healthy weight. mental health problems eat Source: Public Health England Eat five portions of fruit and fresh fruit and vegetables in association with the Welsh government, Food Standards Scotland vegetables a day – they’re low- every day, compared to less and the Food Standards Agency in NI.

Source: The Mental Health Foundation Health The Mental Source: cal but high in nutrients. than half of those with mental

Eat well for less Plan your meals Eat in Most students don’t have a Ever been to the supermarket Largely, eating in is far cheaper bottomless pit of money, so without a list and bought than eating out, especially eating on the cheap is vital. random ingredients with really when you take into account The good news is you don’t close use-by dates? Before you a drink or two and service have to break the bank to go, write a plan of what you charge. You could even cook eat well. Plan ahead, reduce want to eat for each meal, each for your mates, as a little will go wastage and follow our tips: day to avoid wastage. a very long way. FUEL 63

the food groups Before embarking on a healthy, balanced diet, it’s useful to know your food groups:

Carbohydrates Found in pasta, cereals and potatoes, carbs have a bad reputation, but they’re crucial for energy.

Fats Not all fats are the same. Unsaturated ‘good’ fats found in oils, nuts and fish are great for your hair, skin and satiety, while saturated ‘bad’ fats, like those lurking in processed foods, can clog up the arteries.

Protein Found in meat, poultry, dairy, fish and pulses, protein is important for muscle repair, particularly after exercising. MINERALS & VITAMINS Minerals These help us release energy from food. Look for them in fruits, vegetables and fish.

Vitamins Lots of vitamins from fresh fruits and vegetables aid concentration and help maintain healthy bones, teeth and skin.

Batch cook Stock up on staples Cheaper cuts Cooking large meals and Bulk buy cheap, wholesome splitting them up in to plastic staples such as wholegrain If you eat meat or fish, this can containers to store in the rice and pasta, chickpeas, be the largest source of cost in fridge will save you both time lentils and breakfast cereals. your shopping. Opt for cheaper and money. ‘Left-overs’ work These items don’t perish and fish and cuts of meats or go particularly well for packed buying in larger quantities will meat-free during the week. lunches (see page 74). save you money per portion. 64 student health guide MAINTAINING A BALANCED DIET It’s easy to choose a salad over a burger for lunch and congratulate yourself. But how do you keep up healthy eating in the long term?

irst of all, let’s make it the body to go into starvation clear that a ‘balanced mode and retain fat, as well as F diet’ is just that – a undereating make you feel rubbish. Cutting balance. This means that some out all of the foods you love is days you go for the salad, and can be just as also bad news, as when you do others you opt for the burger dangerous as let yourself have them again, and triple-cooked fries. A you might fall off the wagon healthy, balanced diet is not overeating. and overeat… about cutting out entire food The table below shows groups – it’s about enjoying how many calories you food and eating everything in should consume (on moderation. average) per day Sometimes when we’re trying to maintain your to be healthy or lose weight, current weight, but cutting out entire food groups if you’re really active, of tasty treats might seem the you may need more. If only solution. But undereating you eat less than your can be just as dangerous as recommended daily overeating, and it can cause amount, over time you’ll lose weight; if you eat more, you’ll gain weight. it’s about enjoying food and eating everything in moderation.

Male 10,500kJ (2,500 calories)

Source: nhs.uk Source: feMale 8,400kJ (2,000 calories) FUEL 65 Getting the right calories

Just because you should aim to consume your recommended intake of calories every day, that doesn’t necessarily give you the green light to eat all of those calories in ice cream or cookies. Instead, your calorie intake needs to be varied across the food groups. Use the Eatwell Guide to help get balance of a healthier and more sustainable diet: junk food Fruit & Vegetables starchy Eat less often carbs Eat at least five and in small portions of a amounts Choose variety of fruit wholegrain or and vegetables higher fibre every day versions with less added fat, salt and sugar

Oil & Proteins Spreads Eat beans and pulses, and two dairy & portions of sustainably sourced alternatives Choose fish per week, one of which is oily unsaturated (if you’re vegetarian, go for tofu Choose lower oils and cooked in olive oil). Eat less red fat and lower use in small and processed meat sugar options amounts 66 student health guide SCHEDULING & ALTERNATIVE DIETS A little bit of meal planning will pay off hugely when it comes to your waistline – and your wallet…

ne of the biggest obstacles to healthy LUNCH O eating is not planning ahead. Scheduling is a great habit to get into. When you’re starving but you have no time to prepare a dish, it’s all too easy to grab fast food, which are bad for your body and your bank balance. Check out our guide for what to eat and how to keep on track: The healthiest way to do lunch is to pack your own. Taking a home- Breakfast made meal to uni or work will save loads of When you wake up, you money, plus you can ensure probably haven’t eaten since that you’re eating healthily. the previous evening, so it’s Each Sunday, prepare all five of likely your body needs food to your weekday lunches, so that get going. Get into a morning you’ll have more time (and less routine - remember to eat stress!) on weekday mornings. breakfast and allow yourself enough time for it. It doesn’t have to be a huge meal – just a small bowl of porridge or a fresh fruit smoothie will satisfy your hunger, rev up your metabolism and offer enough energy to get through the morning. FUEL 67

Alternative 3 diets SCHEDULING & ALTERNATIVE DIETS If you’re following an alternative diet – such as snacks Dinner vegetarian, vegan, paleo or other – make sure that Try to sit down to a proper your meals are balanced. meal in the evening and load So, where a food group is up your plate with fresh removed – such as carbs Contrary to popular vegetables. Be creative and try or dairy – replace it with a belief, it’s fine to new things. Why not browse substitute. Here’s how: snack, as long as YouTube for free recipe ideas? you’re eating the Consider cooking more than Vegetarian right foods most you need, so that you can box 1 People choose not to eat of the time. up the leftovers for lunch or meat (and in many cases Nuts, berries, dinner the next day. fish, too) for either dietary seeds, fruits or personal reasons. Due and oatcakes to fact that the protein are wholesome, derived from meat and healthy snacks fish is missing, vegetarians that will offer you all need to consider the right nutrients and alternative sources, such as energy without the hidden beans, lentils, dairy, sugars and fats that are often tofu and eggs. found in cereal bars or crisps. Stock up on snacks like these, Vegan so that when hunger strikes, 2 Anything you don’t end up reaching for a TOP TIP that’s derived chocolate bar every time. If you’re following another from animal form of diet or eating products – meat, regime, do some research fish or dairy products – as to whether you need to are off the menu. Healthy consider supplements – either vegans eat a good variety supplementary food or of fruits, vegetables, nuts by way of vitamins – and seeds to ensure a diet rich in essential vitamins. to maintain a Vegans need to ensure healthy diet. that they’re eating enough protein – try beans, lentils and tofu to get your fix.

Paleo 3 In a nutshell, if the caveman didn’t eat it, then neither do the paleos. This diet consists of meat, fish, fruit, vegetables, eggs, nuts and seeds. Paleo followers can suffer from lack of energy due to the removal of processed carbs. Replace these with sweet potatoes and bananas between meals to keep those energy levels up! 68 student health guide

TED What you drink, much STAY HYDRA like what you eat, can make you feel amazing or “ugh”. Check out our guide to the pros and DRINK UP! cons of your favourites

Water Smoothies Tea & coffee Fizzy drinks Energy drinks

What’s It has no Most count Tea Nothing! Useful for the good calories and toward your and coffee That’s why replenishment no sugar, five-a-day both contain you should of electrolytes so it’s the fruit and antioxidants, avoid them. during high- healthiest veggie which have energy sporting thing you target. cancer- activities. can drink. fighting properties.

What’s bad Nothing! The naturally These drinks High in sugar These tend to be Drink it occurring are high in and low in high in sugar and throughout sugars in caffeine, so nutrients, often contain the day fruit can they make which can artificial favours. to stay damage you feel lead to hydrated. your teeth. temporarily weight gain. alert, then drowsy.

When Drink 1.6 Smoothies Drunk in Don’t make Consume sports should you to 2.0 litres are healthy in moderation this a daily drinks only during drink it? throughout moderation and early habit. Have or after high- the day; – have no in the day, one only intensity exercise. more if it’s more than tea and once in a hot or after one per day. coffee aren’t while as a exercise. harmful. treat.

Substitutes If the taste Grab no- Try green or Sip on Get the low-cal is too bland, added-sugar herbal teas, sparkling version of the add a slice varieties, or or de-caf water sports drink, or of lemon or make your coffee and or soda water it down with orange to own and add tea to avoid water as a lots of ice. Find add natural greens like a caffeine healthier out how to make favour. kale. buzz or the alternative. your own energy ‘jitters’. drink at tinyurl. com/zd8vk FUEL 69 HANGOVER CURES OK, so there is no ‘cure’, but there are a few things that make you feel better

f you drank one too and chemical balance in the many Jaeger bombs body, and a whole lot of other I last night, chances are important stuff. Bananas have Eat well you feel rubbish. Not so awful if this in abundance, so reach for The thought of food may it’s the weekend, but bad news the fruit bowl to replace what turn your stomach, but it’s if you have uni or work the next you’ve lost. really important to eat good, day. Here are some top tips to well-balanced meals to avoid bring you back to life quicker: feeling flaky. Soup is easy on coffee & Paracetamol the stomach and a great way of This is likely to be the hangover replacing lost water. Rehydrate cure of choice for most, and Alcohol is a diuretic, which there’s a good reason it’s been basically means it’s something around forever. A caffeine get some zzz that makes you pee more. burst will give you a much- Alcohol messes with our sleep If you lose more water than needed energy boost and cycles, particularly if you can’t you replace, you become the paracetamol will ease a stop the room from spinning. dehydrated (hence the banging headache. Remember that Get an extra hour or two of headache). When you get in this is only a temporary fix – if sleep if possible and, if from your night out, drink a you want to feel good again, not, get an early night. pint of water before going to you need to replenish what bed. (Top marks for those who you’ve lost: namely, water and drink water between drinks on potassium. a night out!) If it’s all too late and the hang-over has arrived, drink loads of water now to quicken rehydration. Are you Go bananas safe to drive? Because you pee more, you A heavy night could mean that lose potassium, a mineral you’re still over the legal limit and electrolyte that plays to drive the next morning. a significant role in Don’t risk it. Use a single- metabolism, water use breathalyser if you’re not sure. 70 student health guide THE TRUTH ABOUT BREAKFAST “The most important meal of the day is breakfast.” We’ve heard that once or twice (or a million times) before, but is it true? Here are some answers to the recurring breakfast questions…

Does breakfast kick-start your metabolism?

When you break the overnight fast by eating breakfast, you trigger the thermogenesis process and stimulate your metabolism. Eating breakfast also kick-starts our digestive system, which helps our body regulate blood sugar. So, yes, breakfast does get your body ‘going’.

Will skipping breakfast make you gain weight?

In a study, doctors found that while subjects who ate breakfast didn’t lose weight when compared with those who skipped breakfast, eating breakfast did encourage them the verdict to be more physically active and eat less throughout the Whilst skipping breakfast may not be as disastrous as our parents made us day. This is probably because believe, it’s probably a good idea to always eating a well-balanced eat some food after you wake. It doesn’t breakfast of slow-releasing have to be a full continental breakfast – carbs and some protein – say, something quick and light, like a banana wholemeal toast with a boiled with peanut butter will provide enough egg – helps to maintain blood fuel to power you through the morning. sugar levels, giving you steady And remember to always eat breakfast energy to work out with. So, it’s before important events such as not a case of whether skipping job interviews or exams. breakfast will make you gain weight, but will eating breakfast make you more active? FUEL 71

60-second breakfasts THE TRUTH ABOUT BREAKFAST As much as we would all like to start the day with eggs florentine or a spinach frittata, who really has the time? So, for those days when you wake up with only minutes to get to your lecture, grab one of these 60-second breakfasts…

Banana Full of fibre and potassium, and good for on the go.

Wholegrain cereal and milk Great source of fibre and dairy. Swap for almond or soy milk to go lactose-free.

Toast Possibly not quite 60 seconds but not far off. Add peanut butter for a boost of healthy fat and protein.

Yoghurt and fruit Throw some berries or nuts in your yoghurt for a healthy, Should you fruity twist. exercise first Orange juice and a handful thing in the of nuts Great for your Vitamin C morning on an fix, while the healthy fats empty stomach? and protein provide slow- releasing energy. There’s complicated science behind the answer to this question. In short, it Cereal bar depends on what you’re trying to achieve Not necessarily the cheap or healthy option but better – if you want to lose fat, this can be than nothing (especially achieved by fasted cardio (say, going for if you go for the protein- a run on an empty stomach). However, packed ones)! if you want to lose fat and maintain muscle, good-quality fuel is required. Either way, if you’re new to exercise or suffer with low blood sugar, always eat something before you exercise. 72 student health guide QUICK & EASY RECIPES Not great in the kitchen? Below are some simply recipes which pack a tasty punch… Nutty breakfast Nutty overnight oats 35g porridge oats 60g of raspberries or strawberries 1tsp honey 1tbsp of nut butter (almond, cashew or peanut butter)

■ Mix the fruit, oats and 120ml of water in a bowl. Cover with cling film and refrigerate overnight.

■ In the morning, stir in the honey and nut butter.

top tip Nut allergy? Try adding shaved coconut or sunflower seed butter instead of nut butter. FUEL 73

Hearty dinner Super-speedy chicken linguine (serves two) 150g linguine pasta 1 clove of garlic, chopped 1 tin of chopped tomatoes 2 boneless skinless chicken breasts, cut into bite-sized pieces 1tbsp olive oil Chopped fresh basil Chockie leaves or ½tsp dried basil Parmesan cheese pudding Chocolate pots (because ■ Cook the linguine as per health is about balance!) the instructions. (serves two) 100g chocolate Packed snack ■ While pasta’s cooking, 150ml double cream warm the olive oil in a 1tbsp crème fraiche Granola bars pan, then add the chicken ½ tsp vanilla extract 300g rolled oats pieces and stir fry over a 200g butter medium heat until cooked ■ Melt the chocolate 400g dried fruit through, adding the garlic in the microwave in a 100g of nuts (think: pecan, for the last two minutes. microwaveable bowl cashew and hazelnut) for one minute. Stir. 6tbsp honey ■ Add the tomatoes and Microwave again for a 5tbsp seeds (try pumpkin, basil to the chicken and further minute. sunflower) bring to the boil. Reduce heat and simmer for five ■ In a separate bowl, use a ■ Preheat oven to 190C. minutes. whisk to whip the double cream with the vanilla until ■ Melt the butter in ■ Stir in the cooked, lightly whipped. Add the the microwave in a drained linguine. melted chocolate. microwaveable bowl. ■ Serve with parmesan. ■ Pour the mixture into ■ Add all remaining two bowls and serve with a ingredients to the melted spoonful of crème fraiche butter and stir until top tip on top. thoroughly mixed. Substitute chicken with prawns or spinach for ■ Pour the granola mix alternative options. top tip into a baking tin lined with To mix it up, add some grease-proof paper and fun toppings like nuts, bake for 20 minutes. strawberries or even crushed Maltesers! ■ Leave to cool and cut into bars.

top tip Make a batch and store in an airtight container or jar, ready for when hunger strikes. 74 student health guide TOP TIP Packed lunches can be really convenient if you Gone are the days of boring limp have a dietary requirement sandwiches and stale crisps – get or preference and aren’t sure if there’ll be suitable creative with your packed lunches to options where you’re create something tasty and cheap… going. POWER UP YOUR PACKup

hen you were a kid, it was likely that packed W lunches = sandwiches and crisps. And whilst there’s nothing wrong with this, there are now far more appetising ways to prepare lunch for on the go. Whether you’re saving money, catering for a dietary requirement or simply using up the leftovers in your fridge, use our guide to get creative:

salad Vegetarian options Throwing a salad together is a Enjoy salads with lashings of great way to use up leftovers nuts, cheese and avocado, or in the fridge. Add chicken, any meat-free option. ham, tuna, lentils, pulses or a hard-boiled egg, together with a simple dressing (balsamic vinegar, a squirt of lemon…) to add taste and variety. Sandwiches OK, so if you really want sandwiches, mix them up Couscous with different types of bread It’s quick to prepare and easy (baguette or ciabatta, anyone?) to mix with vegetables. and add crisp lettuce leaves Make a couple of to cheese, meat or fish for a days’ worth and balanced, healthy lunch. store in the fridge. Houmous pasta A small container of houmous Vegan options Opt for wholegrain and some carrot sticks or pasta and whip up wholegrain breadsticks is Create an awesome mezze of a healthy sauce with a great way to introduce houmous, pitta, tabbouleh, tinned tomatoes for a healthy fats and vegetables to olives and vegetable sticks to wholesome alternative. your lunchtime meal. keep hunger at bay. FUEL 75 SAINTS, SINNERS & SUBSTITUTIONS Sometimes ‘sugar free’ or ‘low in fat’ aren’t all they’re cracked up to be, so it pays to read the labels – or simply check out our guide…

ith so many choices on the supermarket W shelves it can often be difficult to differentiate between products– so sometimes it’s easier to opt for a familiar product even if it’s not the healthiest. The ‘Sinners’ are fine in TOP TIP moderation, but if you’re If your grandparents consuming them on a would instantly daily basis, it might be recognise what you’re eating, then worth considering a it’s likely to be natural healthier, more ‘Saintly’ and unprocessed. alternative every now and again:

Sinner Substitute for… Saint

Cereal bars Nuts Often disguised as a healthy option, these bars If you’re feeling peckish, have a handful of are usually packed with sugar, refined grains and unsalted nuts, such as almonds and cashews. even chemicals. Nut allergy? Dried fruit is a great alternative.

Salad dressing Olive oil or balsamic vinegar Why opt for a fresh salad just to pour a If you can’t bear the taste of bare salad leaves, go processed salad dressing on it? Many are high in for a splash of olive oil and balsamic vinegar to saturated fat, sugar, salt and hidden calories. add flavour without any of the bad stuff.

Processed fruit juices ‘Real’ fruit juices Lots of supermarket-bought fruit juices are full Grab some oranges and get juicing! Squeeze of artificial sweeteners, sugar and preservatives – your own, or choose water flavoured with your and surprisingly little fruit. favourite fruit for a speedier alternative.

‘Low fat’ or ‘sugar free’ alternatives Real food In order to keep the taste, they often contain Real food doesn’t need a label. If you instantly either a lot of added sugar or, in the case of ‘sugar recognise what you’re eating, then it’s likely to be free’, sweeteners (artificial alternative to sugar). unprocessed, natural and great for your body. 76 student health guide HEALTHY FAST FOOD If you’re planning to eat at one of the nation’s favourite fast food outlets, here are the healthier options to choose swap... for... McDonalds Double Sausage Egg McMuffin Cheese Toastie ■ 565 Kcal ■ 34g of fat ■ 245Kcal ■ 10g of fat The golden arches are usually bad news for Big Tasty Big Mac your waistline, but with a few ■ 835 Kcal ■ 52g of fat ■ 490 Kcal ■ 24g of fat neat substitutions, you can really cut back on the calories, Large Coca-Cola Large Diet Coke without sacrificing the taste. ■ 210 Kcal ■ 53g of sugar ■ 5 Kcal ■ 0g of sugar

KFC Mighty Bucket for One Zinger Twisted Meal ■ 1,275 Kcal ■ 66.7g of fat ■ 755 Kcal ■ 31.6g of fat Everyone’s favourite Colonel may do the Fillet Tower Burger Zinger Burger best fried chicken – but ■ 620 Kcal ■ 26.2g of fat ■ 450 Kcal ■ 17.5g of fat are you choosing the right things when eating at KFC? Milky Bar Krushems Strawberry Sundae ■ 435 Kcal ■ 59.9g of sugar ■ 190 Kcal ■ 27.9g of sugar

Subway Meatball Marinara Sweet Onion Chicken Teriyaki ■ 460 Kcal ■ 18g of fat ■ 370 Kcal ■ 4.5g of fat If it’s doughy goodness you’re Spicy Italian Wrap Black Forest Ham Wrap after, Subway is king. ■ 820 Kcal■ 52g of fat ■ 430 Kcal ■ 12g of fat Make these small switches to dramatically reduce your Beef Chilli Soup Tomato Basil Soup calories and fat intake. ■ 350 Kcal ■ 22g of fat ■ 130 Kcal ■ 6g of fat

Recommended Male feMale daily amounts: 2,500 Kcal ■ Fat 70g ■ Sugar 30g 2,000 Kcal ■ Fat 70g ■ Sugar 30g FUEL 77 VITAMINS & SUPPLEMENTS There are hundreds of different multi-vitamins and supplements on the market – but do we really need to fork out for them?

he diet of a uni the right intake of vitamins, likely that we get what we need student isn’t always minerals and nutrients. from our food. However, if you T fantastic. Whilst there’s If we eat consciously – have dietary requirements or nothing wrong with junk food, meaning, we actually think allergies, you may be falling take-aways and alcohol in about what we’re consuming short. In such cases, taking moderation, eating like this can – and make a few healthy supplements is a great way to mean that we don’t always get tweaks here and there, it’s very get what you need.

Vitamin/ Why is is it important?it important? HowHow can can I improve I improve my intake? my intake? mineral

Calcium The most common mineral in our Adults need 700mg of calcium per bodies, calcium maintains healthy day. Achieve this by consuming dairy bones and teeth. But calcium alone is products (think: milk and cheese), not enough – Vitamin D is needed to green vegetables (such as broccoli and absorb it. cabbage), plus soya beans, nuts and tofu.

Vitamin D To absorb calcium more readily, we Short, daily periods of sun exposure help need to get enough Vitamin D. create Vitamin D, as does consuming oily fish like salmon and mackerel, eggs, fortified spreads and breakfast cereals.

Vitamin A Also known as retinol, Vitamin A helps Get this by consuming cheese, eggs, oily your body’s defence against infection fish, milk and yoghurt. Most preformed and keeps your skin healthy. Vitamin A comes from animal products. If you’re vegan, consider a supplement.

Vitamin C For healthy skin and to boost your Plenty of citrus fruits (including immune system, make sure you have orange juice), red and green peppers, enough Vitamin C. strawberries, blackcurrants, broccoli and potatoes will give you the 40mg of Vitamin C you need each day.

Zinc Zinc is needed to maintain a healthy Men need 9.5mg per day and women immune system and create new cells 7mg. Get this from meat, shellfish, dairy and enzymes. foods, bread and cereals.

Omega-3 Beneficial for brain function, memory Get this through eating fresh oily fish, like and vision. salmon and mackerel. The government recommends two portions per week. Don’t eat fish? Consider a supplement.

This article aims to provide a summary of the most common vitamins, rather than an extensive list. Visit tinyurl.com/yc46t5gr for further information. 78 student health guide SUGAR Sugar gets a lot of bad press – here’s our guide giving you truth about sugar

With the new sugar quickly, and then crash. This this. It would mean never tax legislation leads to fatigue and cravings eating out or enjoying any coming into effect, for more sugary foods – and so sweet treats at all. It’s perfectly there is a lot of negative the cycle continues. OK to consume sugar in press about sugar - how moderation. Depriving yourself bad is it really? How much is ‘too from foods you love – whether Sugar itself isn’t terrible. In fact, much’? it be cake, chocolate or a sugar ‘naturally occurring sugar’ is The World Health in your tea – is no fun and found in fruits, carbohydrates Organisation suggests adults you put yourself more at risk (such as rice and pasta) and should consume no more than of falling off the wagon and even milk and we know these 5% of their daily calorie intake binging. foods can be good for us. By of foods containing ‘free sugar’ contrast, ‘free sugar’ is added which is roughly seven sugar What are the effects to many of our best loved cubes or 30g. Unless you are of consuming too foods to improve the flavour very active, anything over much? – from cookies to ketchup. this is unlikely to be a healthy Consuming too much sugar These processed foods have choice. can lead to an increase in increased calories, but little weight and over time, other nutrition, meaning we often eat So, should I medical conditions such as more calories than is needed. eliminate all sugar diabetes and heart disease. A high sugar intake causes from my diet? our blood sugar levels to rise Not necessarily. Whilst some How can I tell which people strive for sugar-free foods have sugar in? diets (in respect of ‘free Read the labels. sugars’, not ‘naturally occurring If the food doesn’t have a sugars’), in reality it would be label – fruit, vegetables, rice, nearly impossible to achieve pasta – then you will know any sugar is ‘naturally occurring’. You may be surprised what A high sugar food manufacturers sneak sugar into – bread, sauces, intake causes convenience meals and even our blood sugar soup – all to make the food levels to rise taste better. It doesn’t mean you shouldn’t eat these things, quickly, and but it’s good to be aware of then crash. This what is in your food. Brands leads to fatigue are good at disguising sugar on labels, too. Over 60 different and cravings ingredients are synonyms for ‘sugar’ - from sucrose, dextrose and rice syrup. FUEL 79 TOP TIP There is no need to completely remove sugar from your diet. It is fine to Small changes eat your favourite sugary to decrease foods from time to time as sugar intake part of a balanced diet. 5

Cut down on sugar in your tea or coffee If you have a couple of spoonfuls in each drink, cut it down over time until you don’t need it any more. Like sugar on your cereal? Go for honey instead. It will give you the sweet kick you want in a natural form. ‘Low fat’ often equals ‘high sugar’ Often fat is replaced with sugar to keep the taste. If you love the ‘low fat’ option, simply cut the portion size. smoothies & fruit juices Although the sugar may be ‘naturally occurring’, too much sugar can be bad news for your teeth. Use a straw to protect yourself further! Simply don’t buy as many sweet treats If you have them in your cupboard, you are more likely to eat them – opt for fruit instead when the urge to consume sugar strikes. FUEL 80 student health guide SUMMARY A balanced diet benefits Read more your body, brain and even ■ nutrition.org.uk ■ ■ bbcgoodfood.com your bank balance. It’s a ■ ■ nhs.uk/live-well/ no-brainer… FUEL eat-well/ e all know that chocolate, you’re more likely to eating a healthy binge or feel unhappy. W diet makes us feel Scheduling is vital if you want THINK great both physically and to avoid picking up junk food The healthiest foods are mentally. Made up of lots on the go or scoffing a whole 1 the ones without labels. of fresh, colourful fruit and packet of digestive biscuits vegetables, plus natural (as because you’ve not eaten since Under-eating is just as in non-processed) foods, the night before. Think about 2 as unhealthy as such as fish, wholegrains, whether you can take packed over-eating. dairy and lean meats, it’s also lunches and make some up Never cut out entire cheaper than forking out on in advance. Get up that bit food groups. convenience foods. Even so, earlier to make sure you also 3 there’s temptation everywhere have a substantial breakfast to to make poor nutritional get you through the morning. choices, which can lead to Research suggests that bad habits that are difficult those who skip breakfast The best body apps to break. That’s why healthy are more likely to make These apps will help you eating should be considered bad food choices during maintain a balanced, a lifestyle change rather the day. There’s a wealth of healthy diet, and they’re than a short-term diet. If you knowledge on the internet all available for free: eliminate entire food groups to help you maintain a healthy, or deprive yourself of, say, balanced diet. MyFitnessPal (iOs and Android): Track your daily calorie intake by scrolling through the database to see what you’re eating and when.

Foodplanner (iOs and Android): Organise your healthy eating recipes and the app will compile a shopping list of all the ingredients that you’ll need.

Carbodroid (Android): Set a daily goal for water intake and then tap the bottle icon to check your progress. HAVE YOUR SAY & WIN! a brand-new MacBook

Enter e all know that know exactly what It takes facilities offered – or it students are facing your concerns are to less than 5 is something outside W pretty tough times. work out what can be minutes university like social With increasing levels of done to make the lives media or relationships, student debt and rising living of students better. We will we want to know. costs, political and economic share this data anonymously All responses will be uncertainty and more pressure with universities, government completely anonymous, so than ever to succeed, it is no bodies and other organisations you can really speak your wonder some students are to ensure your voice is being mind. By working together, struggling with uni life. heard. Also, we will use this we can look to create change But there is something to improve SHG for next year. across the higher education that you can do in less that Whether it’s concerns about sector. Plus, one of you will win 5 minutes to support your your mental health, rising a brand-new MacBook at the fellow students. We want to debt, standard of courses or end of the year!

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...to keep updated with news, offers and events! We will also post our results from the survey, so you can see what others said – and how we used this data to improve the lives of students! 82 student health guide PUTTING FITNESS

How much is enough? FIRST When it comes to exercise, the NHS guidelines state that we should be doing: Want to feel better, have more energy ■ At least 150 minutes of moderate aerobic and even live longer? If the answer is activity, such as cycling or brisk walking, every week, or 75 minutes of high-intensity exercise, such yes, then lace up your trainers… as running or a game of singles, tennis every week

re you reaping the ■ Keeps your ■ Strength exercises on two or more days A rewards of exercise? blood flowing a week that work all the major muscles Regular physical and boosts the (legs, hips, back, abdomen, chest, activity provides a host of production of health benefits for the body ‘good’ cholesterol, shoulders and arms) and mind, including… while decreasing the level of ‘bad’ ■ Better speed, endurance, cholesterol, cutting your strength and muscle tone, risk of heart disease. improved sleep and to maintain a healthy weight. ■ Encourages the release of feel-good brain chemicals ■ Longer life expectancy and called endorphins that make fewer health problems, such as you happier and more relaxed. high blood pressure and type 2 diabetes. ■ Improves concentration and mental sharpness. How it works Although exercise can leave delivery of oxygen and Regular exercise increases you feeling temporarily nutrients to your muscles, your metabolic rate, too, exhausted, it can also physical activity helps your which means you burn more improve your energy cardiovascular system calories at rest resulting in level in the long term. By work more efficiently so weight loss. So, what are you encouraging the rapid that you have more energy. waiting for? Get moving! fitness 83

TYPES OF EXERCISE

Moderate exercise Your heart rate increases, but you should be able to maintain a conversation (it’s called the ‘talk test’). This type of exercise includes walking, biking slowly, doubles tennis and doing housework.

High-intensity exercise Also known as vigorous exercise, this includes energetic dancing, running, swimming, martial arts, cycling fast, basketball, netball, football and singles tennis.

Strength training

Three times a week “Physical activity you should engage encourages the in activities that release of feel-good strengthen muscle brain chemicals called and bone. These endorphins that make include tug-of-war, you feel happier” weight-training, sit-ups, press- ups, gymnastics or rock climbing. 84 student health guide Mental wellbeing We all know the benefits of exercise on our physical health, but did you know it can improve your mental health, too? Here’s how…

hether it’s a 10K every morning or walking to W uni instead of catching the bus, evidence suggests that exercising not only improves your overall health, but your wellbeing, too. The term ‘wellbeing’ is defined by the Mental Health Foundation as ‘a positive, physical, social and mental state’. This means:

■ Feeling good about ourselves and having the ability to function well, both individually and in relationships

■ Having the resilience to deal with the ups and downs of life

■ The feeling of connection to our communities and surroundings indicates that those people who regularly engage in In summary ■ Having a sense of purpose physical activity have lower Engaging in exercise is and feeling valued stress levels than those who unlikely to remedy mental are less active. health issues entirely, Mood but combined with a Research suggests that a Self-esteem well-balanced diet, it’s positive effect on mood is Self-esteem refers to the way a great place to start. achieved following periods we see ourselves, and those More practically, physical activity is an ideal way to of physical exercise, with who exercise have been shown challenge your body and participants feeling more to have a higher self-esteem mind, and will allow you awake, calmer and happier when compared to their more time to take a step back after periods of activity. sedentary friends. from your day-to-day life to gain perspective Stress levels Depression and anxiety and clarity. Remember, Stress can creep up on us and Regular exercise has been you don’t need to run manifest in different ways, shown to be a cost and time- a marathon to see the whether it’s loss of appetite, effective alternative solution benefit – walking will have increased anxiety or poor to treating depression and positive effects, too. sleep. However, research anxiety in patients. fitness 85

“I have no money” “I have no time” Does running around the Unless you’re a professional for a run first. Try to arrange park cost money? No. sportsperson or a personal to do something active Does doing sit-ups, squats, trainer, it can be tricky to with friends, like a regular lunges and burpees in fit exercise in around your game of rounders or a gym your living room cost life. We all have competing class, or incorporate fitness money? No. Check out demands – but think logically into your job (Deliveroo page 94 for more ideas about it: if your 9am lecture rider, anyone?) to combine and solutions, because on a Tuesday is right exercise with another part no one is buying this “no next to the park, then of your life and kill two money” excuse! get up a 7am and go birds with one stone.

OVERCOMING THE BARRIERS TO FITNESS Whether you want to change shape or become fitter, getting started can be the trickiest part. Here are the common barriers – and our advice on how to overcome them…

“I look ridiculous – “I go once or twice, then stop… people will laugh” and can’t get going again” It’s common to feel Motivation is a big issue for you’re unlikely to enjoy intimidated, but just most people - it can take it and will find excuses remember that everyone months to form a new habit, not to do it. Make it fun, was a beginner once. so bear this in mind: simple and achievable to Whether you’re unsure start with and increase the what each machine does ■ Set a goal: Why are you intensity or frequency at the gym, or if you’re doing the exercise? Is it to over time. always going the wrong improve your appearance or way in Zumba, fear not. to get fitter? To stick with the ■ Set yourself up for Break the ice and ask habit long term, you’ll want success: Think about who someone for help. Most to see results, so working you are? Are you a morning people will feel flattered towards a goal is vital. person, or do you work that you asked them – and, better in the evenings? one day, someone will be ■ Make it easy: If you make Structure your workouts asking you the same thing! your new fitness regime too around your lifestyle and complicated or tough, your new regime will stick. 86 student health guide ACHIEVE YOUR It’s all very well deciding that you want to get fitter, faster and stronger, but how do you go about actually achieving these goals?

eciding to increase your fitness is a great objective, Manage Increase all- Improve general Run a 5km Get better Target specific D and the best way to go weight round strength fitness race at sport muscles about achieving this is to set Eat breakfast each Begin with body weight Complete at least 10,000 Buy a pair of comfortable Do at least one session Work with a trainer yourself a goal. If you’re brand- Stage day, including a fibre- exercises for a few weeks steps per day (tracked running shoes and join of continuous exercise (grab a few mates and new to exercise, your goal should based cereal. Skipping (such as sit-ups, push- via an app on your a local running club for in your chosen sport for share the cost) and be something simple, such as breakfast can lead to ups, and squats) before phone) for moderate extra support. one hour per week. learn proper techniques aiming to walk 15 minutes every snacking during the day. adding in weights to up the exercise. to progress without day. Don’t go too big too soon 1 intensity. raising your risk of – it may be more than you can injury. manage right now. If you’re more advanced, your goal might be training for and completing a 5km Stage Do 30-plus minutes of Ask a trainer about When you’ve been sitting Walk or jog three times a Try shorter bursts of Begin with body weight charity run in eight weeks’ time. physical activity each day. strength-training exercises, for an hour or more, week for 15 minutes. intense exercise, with exercises, targeting all As a motivational tool, many Try walking or cycling at perfecting your form, and stand up and stretch short breaks. Try three muscle groups (say, goal-setters will create a training a steady pace, or a more stretching before and after your hamstrings, quads sets of five minutes of sit-ups, push-ups and plan or chart. Maybe you want to vigorous activity like working out. and calves for more exercise, with three squats) before using record how many kilometres you 2 running or tennis. flexibility. minutes of recovery. weights. run each day, or how many kilos you lose each week. Write down your favourite motivational quote or the time you want to run the Stage Increase your ‘incidental’ Use resistance bands or For vigorous exercise, Create intervals within Investigate plyometric Work one day on a 5km in – a visual reminder can exercise. Take the stairs park exercise equipment, join a sports team or your jog. That’s where training. This involves specific muscle group instead of the lift and such as bars or ropes, to society that does two you up the pace to a jumping exercises, such (say, back / shoulder), help keep you focused. When replace short bus journeys challenge your muscles weekly training sessions, sprint between two as box jumps, designed then rest the next identifying and setting goals, they with walking or cycling. and boost strength. plus a match. landmarks, like a pair of to train the power day before you target should be SMART: 3 lampposts. muscles in your legs. another group (say, Have a look on YouTube legs). Specific: “I will do 10 press- for some examples. S ups”, not “I will get stronger” Stage Cut out sugary snacks and Increase bone strength by Work out at home or at Gradually increase your Plan a training Cross train for one day. Measurable: “I complete a drinks, and high-fat foods. dancing, jumping, circuit the gym. Focus on core runs from 15 programme with short- Do a sport that helps M 5km charity run”, not “I will Eat at least five portions training and climbing strength training. minutes to 30, then term goals, such as to condition muscles run more” of fruit and vegetable stairs. Check out YouTube 45 and eventually one cut two minutes off your without using weights, daily. for some introductory hour in length. 5km time in six weeks’ such as swimming or a Achievable: “I will do 60 4 classes. time. rowing machine. A minutes of activity per day”, not “I will go to the gym for five hours on Saturday” Stage While watching your Join your university sports Add cross-training to the Run that 5km and Undertake a fitness Have a cold glass of Realistic: “I will shave 10 favourite TV show, move centre or local gym, and mix. Introduce cycling, remember that it assessment to see which chocolate milk R seconds off my kilometre your body. Do jumping commit to a strength swimming or hitting the doesn’t matter how fast areas need improvement. for protein and carbs time each month”, not “I will run a jacks, knee raises and routine three times each elliptical trainer. you go – all that matters after training sessions. two-minute kilometre” 5 kicks. week. is that you finish. Time-bound: “I will join a T sports team by the end of the year” not “I will join a sports team” fitness 87 ACHIEVE YOUR FITNESS GOALS It’s all very well deciding that you want to get fitter, faster and stronger, but how do you go about actually achieving these goals?

Manage Increase all- Improve general Run a 5km Get better Target specific weight round strength fitness race at sport muscles Stage Eat breakfast each Begin with body weight Complete at least 10,000 Buy a pair of comfortable Do at least one session Work with a trainer day, including a fibre- exercises for a few weeks steps per day (tracked running shoes and join of continuous exercise (grab a few mates and based cereal. Skipping (such as sit-ups, push- via an app on your a local running club for in your chosen sport for share the cost) and breakfast can lead to ups, and squats) before phone) for moderate extra support. one hour per week. learn proper techniques snacking during the day. adding in weights to up the exercise. to progress without intensity. raising your risk of injury.

Stage Do 30-plus minutes of Ask a trainer about When you’ve been sitting Walk or jog three times a Try shorter bursts of Begin with body weight physical activity each day. strength-training exercises, for an hour or more, week for 15 minutes. intense exercise, with exercises, targeting all Try walking or cycling at perfecting your form, and stand up and stretch short breaks. Try three muscle groups (say, a steady pace, or a more stretching before and after your hamstrings, quads sets of five minutes of sit-ups, push-ups and vigorous activity like working out. and calves for more exercise, with three squats) before using running or tennis. flexibility. minutes of recovery. weights.

Stage Increase your ‘incidental’ Use resistance bands or For vigorous exercise, Create intervals within Investigate plyometric Work one day on a exercise. Take the stairs park exercise equipment, join a sports team or your jog. That’s where training. This involves specific muscle group instead of the lift and such as bars or ropes, to society that does two you up the pace to a jumping exercises, such (say, back / shoulder), replace short bus journeys challenge your muscles weekly training sessions, sprint between two as box jumps, designed then rest the next with walking or cycling. and boost strength. plus a match. landmarks, like a pair of to train the power day before you target lampposts. muscles in your legs. another group (say, Have a look on YouTube legs). for some examples.

Stage Cut out sugary snacks and Increase bone strength by Work out at home or at Gradually increase your Plan a training Cross train for one day. drinks, and high-fat foods. dancing, jumping, circuit the gym. Focus on core runs from 15 programme with short- Do a sport that helps Eat at least five portions training and climbing strength training. minutes to 30, then term goals, such as to condition muscles of fruit and vegetable stairs. Check out YouTube 45 and eventually one cut two minutes off your without using weights, daily. for some introductory hour in length. 5km time in six weeks’ such as swimming or a classes. time. rowing machine.

Stage While watching your Join your university sports Add cross-training to the Run that 5km and Undertake a fitness Have a cold glass of favourite TV show, move centre or local gym, and mix. Introduce cycling, remember that it assessment to see which chocolate milk your body. Do jumping commit to a strength swimming or hitting the doesn’t matter how fast areas need improvement. for protein and carbs jacks, knee raises and routine three times each elliptical trainer. you go – all that matters after training sessions. kicks. week. is that you finish. eLearning Enjoy being a safer from FREE! driver or cyclist, with

CarSeatSmarter is an online course for anyone who transports children, it consistsing of six modules. Doing the course is easy, it takes just a few minutes and it will help to guide you through the mine eld of buying the right seat and tting it correctly.

CycleSmarter is a free online course that consists of nine This course will help you modules. Work through them and learn how you can be safer learn how to transport and more con dent – whether you’re on two wheels or four Why you should be CycleSmarter children safely and without breaking the law. It also The CycleSmarter course will help you learn how to be explains: As a cyclist, you will need to know how to use might be unsure how to do this so it’s safer a safer road user by showing you how to share the roads the roads properly, plan ahead and look after for everyone. Whilst sharing sounds simple properly, plan ahead and avoid collisions by anticipating ● How to spot common your bike. Making sure you adopt the correct enough, it’s no good just climbing into your the actions of others. It will also give you an insight into: tting mistakes road positioning, stay on the right side of the car and hoping for the best. What you really ● How to get the best advice from a retailer law and buy the right kit will help you to stay need is an insight into how cyclists use road The importance of making eye contact safe on the roads. Doing the CycleSmarter space and why cyclists position where they ● If your vehicle is the right The dangers of rural riding and driving course is easy, free and takes just a few do if you want to keep your no-claims bonus one for your child seats minutes. It will equip you with the skills you intact and prevent needless injuries. By doing How cyclists make manoeuvres ● Which seat is the safest for your child need, and might just save your life. the CycleSmarter course you can see things E‚ ective cyclist positioning As a driver, you have to share the road with from a cyclist’s perspective. It might just save Key cycling dangers cyclists. If you haven’t ever been a cyclist, you you a whole heap of hassle and expense. CarSeatSmarter is an Avon & Somerset Constabulary Road Safety initiative

Scan me Sign up to CycleSmarter and from time to time we’ll send you news and features that we think will be of interest. You can unsubscribe at any time. Enter SHG into the www.cyclesmarter.co.uk SIGN UP NOW! code box when www.cyclesmarter.co.uk/driver you register @CarSeatSmarter Enter SHG into the code box when you register

Cycle smarter ad.indd All Pages 28/06/2018 07:42 eLearning Enjoy being a safer from FREE! driver or cyclist, with

CarSeatSmarter is an online course for anyone who transports children, it consistsing of six modules. Doing the course is easy, it takes just a few minutes and it will help to guide you through the mine eld of buying the right seat and tting it correctly.

CycleSmarter is a free online course that consists of nine This course will help you modules. Work through them and learn how you can be safer learn how to transport and more con dent – whether you’re on two wheels or four Why you should be CycleSmarter children safely and without breaking the law. It also The CycleSmarter course will help you learn how to be explains: As a cyclist, you will need to know how to use might be unsure how to do this so it’s safer a safer road user by showing you how to share the roads the roads properly, plan ahead and look after for everyone. Whilst sharing sounds simple properly, plan ahead and avoid collisions by anticipating ● How to spot common your bike. Making sure you adopt the correct enough, it’s no good just climbing into your the actions of others. It will also give you an insight into: tting mistakes road positioning, stay on the right side of the car and hoping for the best. What you really ● How to get the best advice from a retailer law and buy the right kit will help you to stay need is an insight into how cyclists use road The importance of making eye contact safe on the roads. Doing the CycleSmarter space and why cyclists position where they ● If your vehicle is the right The dangers of rural riding and driving course is easy, free and takes just a few do if you want to keep your no-claims bonus one for your child seats minutes. It will equip you with the skills you intact and prevent needless injuries. By doing How cyclists make manoeuvres ● Which seat is the safest for your child need, and might just save your life. the CycleSmarter course you can see things E‚ ective cyclist positioning As a driver, you have to share the road with from a cyclist’s perspective. It might just save Key cycling dangers cyclists. If you haven’t ever been a cyclist, you you a whole heap of hassle and expense. CarSeatSmarter is an Avon & Somerset Constabulary Road Safety initiative

Scan me Sign up to CycleSmarter and from time to time we’ll send you news and features that we think will be of interest. You can unsubscribe at any time. Enter SHG into the www.cyclesmarter.co.uk SIGN UP NOW! code box when www.cyclesmarter.co.uk/driver you register @CarSeatSmarter Enter SHG into the code box when you register

Cycle smarter ad.indd All Pages 28/06/2018 07:42 90 student health guide TEAM SPORTS & SOCIETIES Playing on a team is a great ways to develop a whole range of skills and make new friends. Sign up today to see what you can achieve...

ni is a completely U unique situation in that at the start of the year, there’s a whole Freshers’ Fair dedicated to sports and societies, which are literally begging you to join. After you graduate, often there’s just not enough time in the day to get involved in the way you can at uni – unfortunately you can’t block out Wednesday afternoons at work for fun!

“It’s not all about fitness – creating leadership & strategic skills are just as important as gaining athletic skills”

While participating in team sports might not be everyone’s cup of tea, they do promote collaboration and a sense of belonging. Good team players respect their teammates, opposition and game officials, and they understand that Lacrosse different abilities are required for success. Being on a team Using a lacrosse stick, will show you that losing isn’t players hold and throw a so bad, especially when it also ball toward the opposite teaches you how to improve. team’s net. It requires speed, Traditional team games are stamina, teamwork and focus. Plus, you can burn great, but there are some new 600 calories per kids on the block, so don’t be hour! afraid to try something that’s a little more outside the box, such as… fitness 91 TEAM SPORTS & SOCIETIES Playing on a team is a great ways to develop a whole range of skills and make new friends. Sign up today to see what you can achieve...

tips for Navigating Freshers’ Fair & Ultimate Frisbee joining societies Two teams of seven players Freshers’ Fair can if you start to struggle, on a full-size football pitch be a bit daunting, step outside to take a have to get the Frisbee to so here are our break. the opposite side without top tips for getting running with it. This game the most out of it: Are there develops speed, hand-eye non-sport coordination, agility Is it worth the 4 societies? and endurance. hype? Of course! Freshers’ Fair 1 Yes! Freshers’ Fair covers a huge range of is a rite of passage for societies, not just sporty all new students. It’s a great ones. It’s amazing to see opportunity to meet second the variety – there really is and third-year students, find something for everyone. out what’s going on and get involved in something new. Can second and third years go? What should I 5 Unless your expect? institution specifically says 2 Row upon row no, attending the Freshers’ of stalls with exhibitors Fair in your second or third ranging from sports and year is a great way to sign social societies to university up to new things, or have a departments and third-party second chance if you missed organisations, like the local out the first time round. Wetherspoons or Dominos. What should I sign How do I beat the up to? nerves? 6 Put your name down 3 Attending a Freshers’ for anything that interests Muggle Quiddit Fair can be a bit full on for you. You’ll then receive an ch those who don’t like big e-mail with further details Forget Hogwarts – the crowds and introducing or an invitation to attend a famous Harry Potter game has themselves to new people – meeting. Most students go come to the UK! It’s a mix of especially as it comes during to a few things to see what rugby, dodgeball and handball, an exhausting week. The they like and drop anything and it includes few tackles, easiest way to combat nerves that isn’t for them. There’s so the sport is good for is to buddy up with someone no harm in registering your athletes of all abilities. and go together. Have an interest and later saying no - Plus, it’s really fun! open mind about the Fair and no-one will be offended. 92 student health guide Exercise OK, so team sports aren’t your thing. And neither are solo sports. Or the gym. Or running… In fact, any mention of sport or exercise gives you cold sweats. Believe it or not, there are loads of ways to stay active and get some exercise without even realising it. Here are our favourites…

Take two Make some wheels Jumping on a bike to get to uni (or moves anywhere for that matter) is super smart. It will save you money and Swing, salsa, Zumba or simply possibly time (goodbye, rush-hour down the SU bar on a student traffic), and cycling can burn up night, dancing will get you to 650 calories per hour. It’s moving and your heart a win win! pumping – all whilst having fun with your mates.

Get a job Waiting on tables, bar tending or working on the shop floor of Urban Outfitters are all active Stand up jobs with loads of walking Have you heard that ‘sitting is – and you get paid for it. the new smoking’? So, instead of Kerching! swotting away at your desk, get a standing one or simply use the kitchen counter to do your work. It will build strength in your legs and improve your posture, all in the comfort of your own home. fitness 93 without actually exercising Get scrubbing Remember that thing your mum used to do? Yeah, cleaning. It may not be fun per se but turn up your headphones and get tidying, because housework can give you a great range of movement and up your heart rate. It’ll probably earn you the Housemate of the Year Award, too.

Walk it off An oldie but goodie, walking is a brilliant workout. Other than being a great mode of transport, it’s a low- impact exercise that’s simple, free and easy. Mix up a fast and slow pace to create interval training and torch even more calories.

Sign up There are loads of societies which incorporate activity in a subtle way. Sign up to the amateur dramatics society and get moving around the stage, or join RAG for active volunteer opportunities, such as litter picks or beach cleans. 94 student health guide RUN Most people own a pair of trainers, so lace up and get going. Sometimes it’s tough to FITNESS ON a get started, so check out page 86 to complete your first 5K in five SHOESTRING easy steps. We all know that most students don’t have loads of spare cash, but that shouldn’t be a barrier to getting fit. Save your money for other stuff and work out for free (or practically nothing) instead. Here’s how…

Walk watch Instead of getting the There are loads of bus or asking for a lift, free fitness videos walk everywhere. on YouTube – Walking up to whether it’s yoga, 10,000 steps pilates, strength a day can training or belly- burn about dancing - there’s 500 calories, something for and you’ll even everyone. Even the save money on British Army has an bus passes or petrol online fitness course, costs. Go for gold by and if it’s good enough swapping the lift for for them… the stairs. join cycle If you like netball, Whether it’s to tennis, basketball, campus, work or just football or rounders, to get about, cycling is there are loads of free, easy and a great benefits of skipping public spaces and workout. OK, so you include improved courts available to do need a bike, and a heart and lung fitness, have a game, and helmet is good idea strengthened bones, most universities too, but sites such as plus improved balance have a society you Freecyle and Gumtree and flexibility. Not bad can join for every often have second- for a simple rope. sport or activity you hand bikes for sale can think of – and if - or, if you’re really LIFT play they don’t, set one up! lucky, for free! Using your own body Whether it’s rock- When the kids have weight to train is the climbing, dancing or all gone home, the skip best way to improve Ultimate Frisbee, find playground is a great your power-to-weight out what’s available Skipping is a great place to do free circuit ratio. No equipment is and get involved with cardio workout – training and running. necessary to perform what you fancy. Your you can burn up Use the monkey bars sit-ups, press-ups or fitness will improve, to a whopping 200 for pull-ups to boost the plank, so you can you’ll make new mates calories in just 15 your upper body exercise anywhere you and it won’t cost an minutes. The health strength over time. like. For free. arm and a leg. fitness 95 USING STERIODS Taking substances may seem like an easy short cut, A conviction but these drugs can have lasting side-effects… for a drug-related offence could have a serious impact on e all have an idea of sports governing bodies have your future – there are what fit and healthy introduced drug testing. Blood restrictions on countries W looks like and we or urine samples are taken you can visit and jobs know it can take a lot of effort from athletes before or after you can apply for. Is to achieve it. There are some competitions to see if any are it worth it? people, however, who look using steroids. This doesn’t just to find a shortcut. They’re the aim to identify cheats; it also ones who use drugs such as stops users from damaging anabolic steroids, which are their bodies and helps catch only and with a doctor’s designed to mimic natural suppliers. Anabolic steroids prescription. Physical side growth hormones and rapidly are a Class C drug and should effects can develop over time - increase their muscle size, be sold for medical purposes damage to the heart, liver and speed and power. This might kidneys are all common. Young mean their muscles develop men who abuse steroids may quicker, or that they’re able see shrinkage of the testicles, to train harder for longer “These drugs can penis problems, pain when and recover sooner. Those cause psychological urinating and breast growth. who take steroids may look issues, such as Young women may see the impressive – at first. mood swings and growth of facial hair, a deeper Steroid-induced gains increased anger” voice, a loss of hair on the can be difficult to spot, so head and menstrual problems. 96 student health guide

Aim to stretch for 10 minutes per day or 3 times per week, Benefits to and always stretch after a workout! stretching daily Improved flexibility 1 and posture Stretching regularly strengthens and lengthens your muscles leading to better alignment. This will not only improve your overall flexibility – but stop the slouching too.

Prevent injury 2 Tight muscles can lead to injury. When doing any physical activity – from a 5km to a brisk walk - do a short warm-up and stretch before you start to dramatically reduce your chance of an injury.

Calm your mind 3 By putting the devices down and focussing on STRETCHING stretching and nothing else will give your mind & FLEXIBILITY some much needed rest and down-time. This will Want to improve your physical and mental health result in a calmer and more peaceful mindset. by making one simple change each day? Read on Release tension hen we think that we should all do every 4 Tension and stress ‘stretching’, we day, regardless of whether often builds up in our W usually think of the we are planning to exercise. muscles (sore shoulders, few minutes before or after The benefits of stretching are anyone?) Take some time exercise. Whilst it’s a great often overlooked – set aside before bed to stretch out to idea to stretch following a just a few minutes each day release the tension built up workout to reduce muscle to improve your flexibility and through the day. fatigue, stretching is an activity posture, and calm your mind. How to stretch Warm up your muscles Not sure where to start? Stop if it hurts Stretching cold muscles is There is a wealth of information If the stretch hurts, it’s a a bad idea and can lead to online about the best stretches bad sign. Ease off a little – injury. Go for a short, brisk for each muscle. Print out a especially at the start. If it walk before to ensure that chart (there are loads online) continues to hurt every time your muscles are a little and stick it next to your bed for you stretch, see your doctor warm before you start. a constant reminder to get it checked out. fitness 97

You can get fit and lead an active, healthy lifestyle with just a few fitness simple tweaks… SUMMARY key points Any activity is better t’s a common cycling to uni one day a week 1 than none. Take the misconception that instead of catching the bus. stairs instead of the lift I getting fit must cost Don’t despair if you’re not and get off one stop a fortune. You probably naturally sporty or the fastest. earlier on the bus. see loads of ads every day, Even if you hate the thought trying to sell you expensive of traditional sports, such as Join an active society or sports class to improve gym memberships, cool new netball, football or rugby, get 2 your fitness and make trainers and techy fitness involved with societies that some new friends. trackers. While it’s nice to know offer alternatives, such as exactly how many steps you Ultimate Frisbee. Getting fit doesn’t have took yesterday, it ultimately Combined with a healthy 3 to cost a fortune. really doesn’t matter. diet, an active lifestyle will help What’s important is that you you maintain your ideal weight, take every opportunity to increase your energy, improve be active. This could mean your fitness and help you make The best fitness apps opting to run a 10km or simply some friends along the way. All available for free and suitable for both Apple and Android phones, these apps will help you train effectively:

Couch to 5k: This app helps you go (gradually) from vegging on the sofa to running a 5K.

Seven: Improve your fitness with seven minutes of exercise a day for seven months, using a only a wall, a chair and your body weight.

Nike+ Training App: Swipe through free workouts from master trainers, or link to your Nike kit if tracking progress is your thing. 14 VIDEOS TO WATCH Each one is packed with tips to make you a better and safer young driver

We’ll make you a WATCH WHEREVER, smarter driver in WHENEVER Learn on a computer, tablet, or phone, 60 mins! 24/7

Take three simple steps... “I’ve just done my theory test and passed it. Working through the Academy helped my confidence.” Courtney, Year 13

GRADUATE BENEFITS & REWARDS* WIN £1,000 WATCH LEARN WIN CASH Enjoy 14 informative road After each module, it’s Pass, and you can win WIN safety videos, on your time for an interactive task great prizes and earn a brand-new Ford phone, tablet or computer to show your knowledge rewards and discounts! Fiesta for a year Monthly prize draw to WIN £200 worth of amazon LEARN ALL ABOUT and gaming vouchers! ● PASSENGERS ● INSURANCE ● MAINTENANCE Half price ● ATTITUDE ● HAZARDS ● MOTORWAYS● SPEED driving lessons with Lots of other ● DISTRACTIONS AND MORE... the AA, saving £36 monthly prizes too! GO TO FIRSTCAR.CO.UK /ACADEMY TODAY... *FirstCar reserves the right to o er a prize of equivalent value to the car or the equivalent in cash to a winner who does not meet the leasing criteria. For the full terms and conditions go to www. irstcar.co.uk/academy 14 VIDEOS TO WATCH Each one is packed with tips to make you a better and safer young driver

We’ll make you a WATCH WHEREVER, smarter driver in WHENEVER Learn on a computer, tablet, or phone, 60 mins! 24/7

Take three simple steps... “I’ve just done my theory test and passed it. Working through the Academy helped my confidence.” Courtney, Year 13

GRADUATE BENEFITS & REWARDS* WIN £1,000 WATCH LEARN WIN CASH Enjoy 14 informative road After each module, it’s Pass, and you can win WIN safety videos, on your time for an interactive task great prizes and earn a brand-new Ford phone, tablet or computer to show your knowledge rewards and discounts! Fiesta for a year Monthly prize draw to WIN £200 worth of amazon LEARN ALL ABOUT and gaming vouchers! ● PASSENGERS ● INSURANCE ● MAINTENANCE Half price ● ATTITUDE ● HAZARDS ● MOTORWAYS● SPEED driving lessons with Lots of other ● DISTRACTIONS AND MORE... the AA, saving £36 monthly prizes too! GO TO FIRSTCAR.CO.UK /ACADEMY TODAY... *FirstCar reserves the right to o er a prize of equivalent value to the car or the equivalent in cash to a winner who does not meet the leasing criteria. For the full terms and conditions go to www. irstcar.co.uk/academy 100 student health guide SEXUAL HEALTH Our sexual health is much like our mental health – it’s unique to each person and needs to be looked after. Over the next 15 pages, we’ve set out everything you need to know about being sexually healthy at uni ...

egardless of sexual orientation, age, race R or gender, sexual health is an important part of our lives. This is particularly true at university – for some, increased independence leads to a desire to try new things and find out who you are. It is natural to want to have fun and experiment at university, however, it is important to recognise where the boundaries lie between fun and risk-taking behaviour. People’s experience of sex education in school is very varied. Some schools might have had a comprehensive cirriculum whereas others didn’t. Because of this, many of us don’t feel equipped to talk about our sexual health - so now is the time to get clued up and take control.

Regardless of sexual Sexual health & relationships When we think of sexual health, we often think orientation, age, race ‘relationships’ – whether that’s a long-term or gender, sexual relationship or an online hook-up. In both instances, it’s important to stay safe health is an important and only engage in sexual activities that you’re happy part of our lives. with. If you’re going to start sex In association with: 101

Brook Brook is the leading sexual non-judgemental clinics nearest Brook clinic, or health and wellbeing charity offer free testing and sexual health service using for young people under 25. treatment for sexually our online find a service We believe that all young transmitted infection (STIs) tool: www.brook.org.uk/ people deserve access to as well as contraception and find-a-service. The website the advice and support emergency contraception, is there to answer your they need to lead healthy pregnancy testing & choices questions about sex and lives. Our confidential, and counselling. Find your relationships.

“If you’re going to start a Sexual health & relationships sexual relationship, a sexual relationship, Whether it is the choice to do be scared or the choice to do so must be emotional or this must be worried about yours. Don’t ever feel pressured physical, if you’re yours” your friend if they into doing anything you don’t not sure whether had been treated want to. something that has the same way, it’s a Some relationships or sexual happened to you is strong sign that you are experiences don’t always go abuse or not, sometimes experiencing abuse and that to plan and the actions of the it can help to imagine that you need to think about other person can leave you it happened to a friend who getting help. For advice, visit feeling upset or confused. told you about it. If you would www.brook.org.uk 102 student health guide FAQ what ‘if...’? s If you feel like you’re in the dark about some of the most frequently asked sexual health questions, check out our guidance below…

“... I identify must be fitted within 5 days “... I don’t know as straight, but of having unprotected sex. how often to get sometimes I watch Some types of emergency tested for STIs? gay porn or experiment contraception pills (known It is really important to take with people of the same as the morning after pill) can care of your sexual health in sex. Am I gay?” also be taken up to five days the same way you do with Experimentation is normal (120 hours) after unprotected other aspects of your health, and is much more common sex. Speak to a sexual health like going to the dentist. In than you might think. Not professional or GP to find the addition to getting tested everyone experiments in this best option for you. If you’ve after any unprotected sexual way, but a lot of people do. had unprotected sex (whether contact with a new partner, You may be curious about the it’s vaginal, anal or oral sex), you should also have regular same sex and want to try it, you should get tested for STIs check ups. Depending on how you may be attracted to both as soon as possible. many partners you have this males and females, or you may Many STIs don’t have could be every three months just be really into someone! symptoms so you must get or once a year as a minimum. Experimentation is a way checked to be sure. If you It’s also a good idea to get to assess your own growth do test positive for an STI, tested if you decide to stop and develop your sexual a sexual health professional using condoms with a new understanding. Experimenting will prescribe treatment and partner. Even if you’re in a with someone of the same sex encourage you to speak to any long-term relationship, you doesn’t necessarily make you partners who may be at risk could still catch an STI. You gay or bisexual. too. If you don’t want to tell can read more about STIs on your partners, then speak to page 107. “... I had the sexual health clinic to see if unprotected sex?” they can offer the anonymous “... I want to have Having sex without partner notification - your casual sex? Is this a condom (known as partner will recieve a text OK?” unprotected sex) leaves you saying they need to be Casual sex means having at risk of Sexually Transmitted checked, but they won’t know sex with someone you’re Infections (STIs) and unwanted it has come from you. not in a relationship with. pregnancy. You only have to There are lots of societal have sex once to get a STI or ideals about casual sex, become pregnant. If you have and what is considered had unprotected vaginal sex Experimentation right and wrong. (and you don’t want to be is a way to assess Society is often more pregnant), you should visit a your own growth judgemental towards sexual health clinic, such as women who choose Brook, to discuss emergency and develop to have casual sex, contraception. The IUD is your sexual than men who the most effective form of understanding choose to have emergency contraception and casual sex. sex 103

In short, if you and your “... I think I’m FAQ partner want to have sex and avoid the watching too much you both consent, then do consumption of porn?” s what makes you happy. Make It is very hard to say how much sure that you communicate drugs and alcohol porn is ‘too much porn’ as this with your partner - simply when engaging in depends on the person. Some consenting once does not sexual acts people watch porn regularly mean you can’t change your and some people never watch mind later, and remember, if it. However, if it is affecting you are drunk or high, you your relationship or studies, or can’t consent. Check out page you think it is having a negative 108 for further information. your options with a sexual effect of other parts of your health professional such as life, then you should speak to “... I don’t know a Brook nurse or your GP someone. Check out page 112 which method of to make sure you have all for more information, and links contraception the information you need to to sources of help. to use?” decide which method is right Not many people know that for you. Check out page 104 there are 15 diffferent types to see our complete guide to

of contraception available. It contraception and find out To find out can really help to talk through about Brook’s online tool. more about being sexually healthy and happy, go to brook.org.

uk 104 student health guide CONTRACEPTION If you’re having sex, it’s important to make sure you’re protecting yourself from unwanted pregnancy...

ontraception refers preferences. Remember, you sex (condoms) or you have to to the methods that can always talk through your remember to take them daily C are used to prevent options with a doctor or nurse. (the pill), whereas others last pregnancy. Condoms and The type of contraception you for months or years (injections internal condoms are the only choose will depend on: and implants). Which kind methods of contraception you use will depend on how to protect against both ■ How you intend to use often you plan to have sex, unwanted pregancy and STIs. them: Some contraceptive and whether you’re good at Contraception is free on the devices are used once during remembering to use a condom NHS for all ages. You can also or take the pill every day. get it from a range of places The method of including Brook clinics, other ■ Your personal preference: contraception that suits young people’s services, GP you now may change going Not all contraceptive devices surgeries, GUM or sexual forwards. If you have any are suitable for everyone – health clinics and family questions, you should people can suffer side effects. planning services. review this with your It may take a little time to work There are 15 methods of doctor or nurse to ensure out what works well for you, contraception to choose that what you are using but if you are experiencing from and what works best remains effective for you. problems, speak to your GP or for you will depend on your visit a clinic like Brook. sex 105

Type What is it? Effectiveness

IUD Also know as the coil or Over 99% effective. (intrauterine copper IUD, it’s a small device) T-shaped plastic device containing copper which is placed into the uterus by a specially trained doctor or nurse.

IUS Similar to the IUD, the IUS is a Over 99% effective. (intrauterine small plastic T-shaped device system) that contains hormones to control fertility.

Contraceptive There are two different Over 99% effective, pill types - the combined pill and if taken correctly. the progestogen-only (also known as ‘mini-pill’ or POP - see below). The combined pill must be taken daily with a 7 day break, as prescribed. Emergency contraception Patch Applied to the skin like a When used plaster, the patch controls correctly, over 99% There are two fertility by releasing effective. types of emergency hormones through the skin. contraception, the emergency contraceptive Vaginal ring A soft, plastic ring that is Over 99% effective, pill (often referred to as inserted into the vagina and when used the morning after pill) releases hormones. correctly. and the intrauterine device (IUD). The IUD Implant A small plastic rod that is Over 99% effective. is a form of long-acting inserted under the skin of reversible contraception the upper arm and releases (LARC) and it is hormones to control fertility. the most effective method of emergency Injection An injection of hormones that Over 99% effective. contraception. controls fertility. For more information on emergency contraception, check Condoms Made of thin latex, condoms When used out page 102. Free and internal stop semen coming into correctly, they’re contraception and advice condoms contact with the vagina. 98% effective. can be found at Brook clinics, your GP, family planning clinics, plus POP The POP is taken daily with no Over 99% effective, some sexual health and break, as prescribed. if taken correctly. young people services.

Diaphragm & Similar to internal condoms, Between 92-96% Visit tinyurl.com/y7d3ajs3 cap these dome shaped devices effective when used to find out more about that act as a barrier between correctly with a each method and the penis and the vagina. spermicide (used to use the ‘What type of kill sperm). contraception is right for you?’ tool… 106 student health guide PREGNANCY Everyone has different reactions to finding out they’re pregnant. Take some time to gather information and think about what to do next...

f you have had easy or hard you find the unprotected sex and decision, it is your decision to I you think you might make. Men’s rights be pregnant but you’re not Speak to Student Services or ■ Men have the right to sure, take a pregnancy test contact your local Brook clinic, avoid conceiving a child by as soon as possible. You can GP or sexual health clinic. A either opting not to have get one for free from Brook, healthcare professional will not sex or by using condoms. contraceptive clinics, family judge you and will be able to planning clinics or your GP. direct you to further support ■ In law, if a woman First off, don’t panic. Your uni and guidance. Your uni or decides to continue with a will have a support network local clinic is likely to have pregnancy, the man may be held financially responsible in place to help you with your counselling services on hand if for the upbringing of the next steps. Whatever you do, you are feeling overwhelmed. child, regardless of their don’t bury your head in the It can also help to speak to current relationship status sand and hope it will go away. your family and/ or his part in the child’s life. or friends If you are pregnant, there are for further ■ If a woman three options available to support and decides to have an you and you have the right to guidance. abortion, she may choose any one of them: do so without his agreement. ■ Continuing the pregnancy For further and raising the child guidance, visit www.brook.org. ■ Continuing the pregancy uk/your-life/ and placing the child for category/ adoption pregnancy

■ Ending the pregnancy by having an abortion

For some people, making a decision about pregnancy is easy. For others, it might be difficult. However

Whatever you do, don’t bury your head in the sand and hope it will go away sex 107

Having unprotected sex puts you and your partner at risk of getting an STI. Here’s how to STIs stay safe and what to do if you need advice… TIs are passed from 25s and men who have sex ted! S one person to another with men. After unprotected get protec through unprotected sexual contact, consider In order to protect sexual contact, including emergency contraception to yourself from STIs, you vaginal, anal and oral sex. protect yourself against should use a condom (or Anyone can get an STI; the pregnancy. internal condom) every most affected groups are under time you have sex, even if using another form of contraception - for example the pill or implant. Partner The most commonly notification diagnosed STIs in 2016 were: If you find out you have an STI, Chlamydia: Sometimes your clinic will 1described as a ‘silent’ encourage you to infection due to the fact notify any current, 75% of women and 50% of and sometimes men don’t have any obvious previous, partners signs or symptoms. so they can get tested as well. They Gonorrhoea: The second will help you find 2 most common bacterial the best way to do STI (after chlamydia) which this - some even can lead to infertility if left do this for you untreated. anonymously. Genital warts: 3 Caused by the human papillomavirus (HPV), these are small growths or bumps that appear on or around the genital or anal area.

Genital herpes: Both of 4 the two types can infect the genital and anal area, as well as the mouth and nose (cold sores).

Get tested For more information about STIs including Whether you have symptoms, treatments symptoms or not, and vsiting a clinc, visit if you have had www.brook.org.uk/ unprotected sexual your-life/category/ contact, get tested as soon as possible. stis 108 student health guide

SEX IS LIKE TEA Got a spare two minutes and 50 seconds? Log on to tinyurl.com/yc9op3py to watch a film that everyone should CONSENT? see… Sex should be fun and enjoyable for everyone involved, and that means saying no if you are uncomfortable...

onsent simply means agreeing to do C something. In the context of sexual activity, this can be anything from holding hands to intercourse. In the UK, the legal age of consent is 16 meaning it is illegal to engage in sexual activity with anyone under the age of 16. Sexual contact with anyone – regardless of age, gender or sexual orientation – without the law states that a person consent at any time. If you consent is illegal. If the other consents to something is they have consented to a sexual person continues with the ‘‘agree by choice and have the activity with someone before, sexual act when permission freedom to make that choice.” this does not mean that you has been denied or has not Someone cannot consent if have consented indefinitely been given (see below), this is they are: and each sexual encounter is sexual assault or rape. treated seperately. ■ Asleep or unconscious If you’re not sure if the Consent in practice ■ Drunk or high person you’re having sexual Sometimes people don’t really ■ Threatened or forced contact with has consented, understand what consent stop and check for clarification. means in different situtations. Everyone has the right to If this is still unclear, stop what For the avoidance of doubt, say no and to withdraw you’re doing.

Sex, consent and your rights Sex should be fun and say no and try to remove you didn’t want to do, you enjoyable for everyone yourself from the situation. should speak to someone involved. If you’re engaging in If you think you may you trust – a friend or acts that make you unhappy have been sexually parent – and contact or that you don’t wish to assaulted or raped, or Student Services and partake in, or you’re being if someone has forced the police as soon as forced to do something you to do something possible. It is not OK, against your will, always of a sexual nature that and it is never your fault. sex 109

SEXTING & SELFies Think texting sexually explicit messages is harmless?

n amalgamation of ‘sex’ put onto other sites, so you blackmail? Could these photos and ‘texting’, sexting should ask yourself, is it really be used against you to do A refers to swapping worth it? Before you press things you don’t want to do? sexual messages, photos or send, consider: films, usually by mobile phone. ■ Even if you are sending Lots of people find it flirty, ■ Is the phone you are sending messages to someone you are fun or less embarrassing to the messages to secure? Could in a relationship with, can you swap sexual messages or the phone be accessed by be sure they won’t share them if photos by text rather than someone else? you break up in the future? talking about sex and fantasies face-to-face, however, you ■ If you have never met the ■ Do you really want to ‘sext’ should always remember that person you are sexting, are or are you doing it because once you share something, you you sure of their identity and you feel pressured, or because lose control over it and it can intentions? it feels like everyone else is? quickly and easily be shared, If you don’t want to do it, you printed or saved. Before you ■ Could you be putting don’t have to. press send you should consider yourself at risk of bullying or how you would feel it yours or your partner’s friends or family be aware saw it. Whilst you may trust your partner now, things can If you are with someone change in the future. who puts pressure on you to send sexual You might think it is really messages, but you boring to consider all of these don’t want to, you risks when you would rather be could be in an abusive flirty, but a study by the Internet relationship. If you’re Watch Foundation showed that worried or want to find up to 88% of self-generated out more, see page 110. images have been collected and 110 student health guide

Whether it’s sexual harassment, a hate crime Emotional, physical & or emotional or physical abuse happening to yourself or someone you know, you don’t have to deal with it alone. Sometimes people hold back because they feel they won’t be believed, that they don’t want to get involved, or that they might be wrong, but it’s so much better to report and be wrong, than not to report at sexual abuse all. As for being believed, universities and organisations will support you Abuse can take many different forms such as verbal, emotional, physical or without judgement. sexual. Some forms are less obvious, like controlling behaviour. Here’s how to spot all types of abuse and harassment, and what to do about it…

Abusive Sexual relationships harassment Anyone can be a victim of they might do or say to you abuse regardless of their age, ■ They deliberately destroy gender or sexual orientation. things that belong to you People in abusive relationships ■ They control how much may be victim of many types of money you have abuse at the same time or the abuse may change over time. This list does not cover all Below are 12 signs that you are abusive behaviour so if there is in an abusive relationship: upsetting behaviour that’s not on this list, get help. ■ You are scared of your In a recent NUS survey, 68% of partner female respondents said they ■ They have hurt, or Get help had been subject to verbal or threatened to hurt, you or If you think you’re in an abusive physical sexual harassment on people you care about relationship, or suspect campus, and when considering ■ They force you to do things someone close to you is (or are the cause, ‘lad culture’ was you don’t want to do, including suffering abuse from a friend, cited as a factor. A simple sexually family member or stranger), wolf-whistle or call to someone ■ They stop you from seeing seek help immediately. Visit across the street may not seem friends, family or people who tinyurl.com/y7zms7o9 for like harassment, but a build-up you may go to for advice more information or alert of similar behaviour towards a ■ They prevent you from going Student Services. You may be person can lead to them feeling to university or work fearful, but seeking help will be upset and intimidated. ■ They constantly check up on completely confidential and Whilst you may worry you’re you or follow you will allow you to plan your next being silly or petty for reporting ■ They wrongly accuse you of steps safely. treatment of this nature, any flirting or cheating regularly If a friend has chosen to talk unwanted behaviour can ■ They often get jealous to you about something they be considered harassment. or possessive are experiencing, listen to them If you’re not sure whether ■ They regularly humiliate, and be supportive. Remind to report something, talk it criticise or insult you, often in them how strong they are in through with a friend or family front of others confiding in you because it member, or confidentially ■ You change your behaviour takes a lot of courage to talk with Student Services, to get a because you’re afraid of what about abuse and violence. second opinion. sex 111

courageHave t the Whether it’s sexual harassment, a hate crime or emotional or physicalo abuse speak happening up to yourself or someone you know, you don’t have to deal with it alone. Sometimes people hold back because they feel they won’t be believed, that they don’t want to get involved, or that they might be wrong, but it’s so much better to report and be wrong, than not to report at all. As for being believed, universities and organisations will support you without judgement. 112 student health guide

Porn is more accessible than ever and many young people have watched it - but what should you do if porn is having PORN a negative effect on your life?

t’s not possible to ways. Without realising it, relationships say how much porn viewer’s expectation of ‘real’ ■ Feeling disappointed by I or masturbation is relationships and partners can ‘real’ sex too much - it is about what change and negatively effect ■ Engaging in unsafe sex is comfortable for you and their intimacy and self-esteem. (for example, you rarely see only you can be the judge of If you are worried or anxious condoms being used in porn) that. Some people watch porn about the affect of watching ■ Feeling shy or inadequate and feel it is a positive part of porn on other parts of your about your body because it their life, whereas others may life, this is when isn’t like a porn star’s choose to never watch it. you should seek ■ Difficulty concentrating in It is important to understand advice or support. normal life, such as at uni or that most porn is nothing like Negative side work real sex. Often the actors effects of watching don’t look like us, and do porn could include: things that we would ■ Unrealistic never do in violent expectations or humilating about sex and

www.brook.org.uk/Visit to get your-life/pornmore information, advice and support if you are worried about yourself or a partner

Staying Safe Online Online dating is an instant, people. Never go to houses. make sure you have enough low-effort way to flirt and ■ Tell a friend who you are money aside for a taxi. meet new people but it does going to meet and where. ■ Watch your stuff and never come with risks. If you do ■ Keep your phone fully leave your drink, phone or arrange to meet up with charged, with enough credit other belongings unattended. someone online, remember: to call or text if needed. ■ Meet the person in public ■ Arrange your own transport Visit tinyurl.com/y7n6gwhe where there are lots of to and from the date and for more information. sex 113 GENDER & SEXUALITY SEXUALITY explained If you think gender and sexuality are one and the The term sexuality describes same thing, you’d be wrong. Check out our guide how you express yourself in a sexual way – who you’re attracted to, who he concepts gender this way, and they are referred you want to have sex and sex are often to as intersex. By contrast, with and who you want to T used interchangeably, ‘gender’ is how people identify be in relationships with. but they actually mean very themselves – how they feel, Your sexuality can change different things.Sex refers to think, speak and dress. This throughout your life and is anatomy – you’re determined can be different to the sex not something that you can male or female at birth they were identified as at birth. choose or control. You’ll according to your genitals. The most important thing to no doubt have heard of the There’s also a group of people remember is to be respectful following terms, but here’s what they actually mean: who can’t be easily identified in of other people’s identity. Heterosexual or straight: 1 People who are attracted How to come out to the opposite sex. Coming out should always be ■ Write an e-mail or letter. Homosexual or gay/ your choice. If you do decide It may help you convey your lesbian: People who are that it’s the right time, these feelings in a more coherent 2 attracted to the same sex. four tips may help… way if face-to-face is difficult. ■ Speak to others about how Bisexual or bi: People ■ Consider coming out they came out and what the who are attracted to both to a trusted friend first to reactions were. If you need 3 men and women. experience how it feels. support, ask a trusted friend ■ If you do get a bad to be with you when you Pansexual: People who reaction, then give it time. come out to others. 4 are attracted to others regardless of their gender.

Asexual (or ace): People 5 who don’t feel sexually attracted to anyone and feel no desire to have sex.

Queer: All-encompassing 6 term covering non- straight sexualities.

LGB: Stands for lesbian, 7 gay, bisexual. LGBT+ Stands for ‘lesbian, 8 gay, bisexual, trans, plus’. The ‘+’ ensures all gender identities and sexual orientations are included. 114 student health guide sex Want to SEX SUMMARY join the team? Whether it’s your first or hundreth time, having sex should be something that’s safe and enjoyable...

f you are thinking possible. There is no need to Whatever choices you about having sex, feel anxious about speaking to make, stay safe, I whether it’s with a a sexual health professional. use protection and new partner or not, then it is Remember your visit is remember that you important that you are ready confidential, they won’t judge can say no and that it is something you you and they’ve seen it all want to do. You should also before so don’t delay in getting consider which contraception help. If you develop a sexual is best for you to protect relationship with someone yourself from STIs and you’ve met online, be sure unwanted pregnancy. If you you know their true identity do end up having unprotected and think carefully before you sex, seek emergency share any intimate photos key points contraception if required and or videos. More info about Never feel pressured, or get tested for STIs as soon as sexting can be found on p109. 1 pressure anyone else, into engaging in any kind of sexual activity

Using a condom is the 2 only way to protect against pregnancy and STI

Get tested following 3 unprotected contact

The best sexual health tools Both available for free, these tools will help you take control:

Brook STI checker tool tinyurl.com/yccpd78m

Brook Contraception tool Visit brook.org.uk tinyurl.com/y8s3lfxo for advice and guidance on all aspects of sexual health Want to join the team?

We are looking for talented students to write and feature in future SHG editions, on our social media and on www.studenthealthguide.co.uk

Whether you want to gain some experience in writing, earn a bit of extra cash or share your stories with other students, we are always on the look-out for fresh talent to support our work.

If you want to know more, drop us an e-mail at [email protected] with a short bio or CV. British Universities & Colleges SporT

BUCS is the national governing body for Higher Education sport in the UK - and our vision is simple, to create the best university sport experience in the world.

Active student happier s s are tudent BUCS recently announceds ! the results of the British Active Students Survey which shows that students who play sport or use the gym are happier, have higher aspirations for their degree, better mental health and feel more employable!

Universal Gym Card stay active all year round!

We want you to be able to stay active even membership at your home university. during vacation times or when you go to So if you’re at uni in Glasgow but visit your mates around the country! live in Bournemouth, you can use Students at participating universities your home gym without paying a will benefit from a reciprocal arrangement penny more! at other participating universities where you can have free use of the gym on an For more info or to see if your uni unlimited basis between 1 September is involved, visit www.bucs.org.uk/ and 31 August each year if you have a full UniversalGymMembershipScheme

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