Helping your student develop a positive, healthy lifestyle now can set the stage for better physical health, mental well-being and academic performance throughout college and beyond.
As your student transitions to life in Madrid and orients themselves, they will want to pay special attention to their wellbeing. The exciting newness of Madrid and the inevitable jet lag will likely make them more prone to irritability and fatigue. Your student should allow themselves grace and schedule breaks in their day to "catch up" to their new surroundings and time zone.
Nutrition
College students are often short on time, money and cooking skills, which can make nutrition a challenge. Before they leave home, teach them how to plan simple, balanced meals or navigate a dining hall with healthier choices. Talk about the importance of staying hydrated, not skipping meals, and limiting energy drinks and junk food. Helping them understand how food affects their energy, focus and mood can make healthy choices more appealing.
Sleep
Many college students underestimate the importance of sleep, often sacrificing it for studying or socializing. Modeling and discussing healthy sleep habits now can help them make better decisions later. Encourage your student to maintain a consistent sleep schedule, with a goal of 7 to 9 hours of sleep each night. One habit to introduce is reducing screen time before bed and creating a relaxing bedtime routine. Students often talk to us about accidentally “doom scrolling” on their phone and staying awake for hours later than planned.
Physical activity
Exercise is a powerful tool for managing stress, improving mood, and boosting brain function. Before college, help your student find an activity they enjoy, whether it’s walking, swimming, dancing, or working out. At UC3M's Getafe campus, students can find the (University Sports Center), which is used on a regular basis by hundreds of students. There, they can also find physical therapy services and a spacious spa, with a sauna and thermal treatments. It will also be helpful for them to learn how to build movement into their day, like walking to class or stretching in the morning, even without a structured routine.
Mental health
College can be emotionally overwhelming. Teaching your student how to care for their mental health is just as important as physical health. Have open conversations before move-in day about how they’re feeling. Introduce them to coping strategies such as journaling, mindfulness or talking to a trusted person. Emphasize the importance of asking for help and knowing where to find on UC3M's campus.