Sick of Being Sick? A Guide to Staying Healthy

A physician's assistant at the Marist Health Center shares her essential tips for staying healthy during the cold season.

With cold and flu season coming up, Health Services provides helpful tips to stay healthy. Photo by Elizabeth Baumgardner '25

With the smell of pumpkin spice starting to fill the air, some students get ready to cozy up in their sweaters as the leaves begin to fall. Others deal with a less welcome change: the arrival of the sickness season on campus.

For some, sickness can often seem inevitable once they’re on campus. The University of Colorado Health and Wellness Services says there are a few factors to blame for this. 

Between late-night social events and early-morning classes, sleep is often the last thing on a college student’s mind. Unfortunately, less sleep means less power to fight illnesses once they enter the body. Combined with frequent social gatherings and close living conditions, this often sets the stage for sickness to strike.

According to a 2023 study conducted by data company Statista, the top three illnesses among college students in the U.S. were a cold/virus or other respiratory issues, influenza and stomach issues, such as the stomach bug, food poisoning or gastritis.

At health services at college campuses, nurses and physician assistants are met with a variety of students every day dealing with different health concerns. As said in an email from Elizabeth Belard, PA at Marist College Health Services, as the temperature begins to drop, colds and viruses begin to make their debut.

Aligning with the research, Belard said the clinic’s visits most commonly deal with anything from influenza and COVID to mono and strep throat. But hope isn’t lost, as Belard shared her top tips to get ahead of the cold season.

Prioritize sleep

The body cannot fuel for the day without energy, the same way that a car cannot drive without gas. Sleep is part of that fuel, giving your body time to repair, rejuvenate and replenish its energy, ensuring you’re ready to take on the new day.

Drink water and stay hydrated

Water is a critical part of what keeps the body working how it needs to. “If you are dehydrated, your body must work a lot harder just to keep the normal processes working,” Belard said. 

To attack a sore and scratchy throat, she suggested warm tea with honey. On the other hand, students may want to consider stepping away from their daily caffeinated beverage, as it can dehydrate the body. 

Wash your hands often

Whether it’s a door handle on the way to class or even a computer used during class, students touch surfaces all over campus that inevitably pick up germs. Sanitizing throughout the day can help to minimize that bacteria being picked up. 

“We bring our phones everywhere, put them down places, then pick them up, potentially contaminating our hands — and bringing it up to our face,” Belard said. To stay sanitized, she recommends students disinfect their phones often. 

Be aware of touching your face 

Speaking of germs, the last thing students want is to spread those germs to their faces. To save students from sickness or even pink eye, they should avoid rubbing their noses and eyes as much as possible.

Be proactive

At the start of feeling unwell, Belard suggests trying over-the-counter options, also referring back to proper sleep and water intake. “If you have questions about over-the-counter options, speak to your pharmacist or reach out to Health Services,” she added.

To support your immune system in general, over-the-counter vitamins such as vitamin D, probiotics and zinc can, in some cases, benefit one’s immunity. However, she urged students: “Before you routinely take vitamins, herbs or supplements, you should speak with a healthcare professional.”

If your roommate/housemate is sick, give them some time and distance

With dorms housing roommates in such close quarters, Belard noted that “sharing is caring — but not when it comes to germs.” If a roommate or housemate does show signs of sickness, time and distance is crucial to preventing the spread.

“You should isolate yourself until you are fever-free for 24 hours without Tylenol or Motrin if you have been sick,” she added.

Regardless of whether it’s “just a cold,” Belard added that sickness is always important to identify. Symptoms like a cough from a common cold “can take the lungs around six weeks to recover from, and a cough can persist without need for additional antibiotics.” This is only the case, she adds, as long as the cough isn’t getting worse or there aren’t associated symptoms.

When it comes to treatment, Belard said that in most cases, “over-the-counter remedies can help manage symptoms as they run their course, and you don’t need antibiotics.” However, bacterial infections like strep throat may require them.

“As always, if you are concerned, come see us at Health Services,” said Belard.