Maintaining Physical Health

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Introduction:

In order to do well in school, especially considering the rigors of medical school, balance mental well-being and physical health.  Being healthy allows for best learning, performance, and personal satisfaction while in medical school.  Creating a healthy lifestyle now will promote a lifelong healthy lifestyle.

Strategies:

Lifestyle:

• Get regular medical check-ups while in school.
• Minimize caffeine consumption.
• Don’t start smoking OR if you do smoke, consider quitting (consider calling the QUIT Line, 1-800-784-8669).
• Don’t do drugs.
• Minimize alcohol consumption.
• Set a goal for weight loss if necessary.
• Give yourself a reward if you’ve stuck to your plan of exercising all week.
• Be sure to get adequate sleep, ESPECIALLY the night before a big exam.
• See your physician or to the Health Service if you feel ill, don’t wait until you are so ill that it is necessary to go to an Emergency Room.
• Practice safe sex.
• Appoint a designated driver if you plan on drinking.

Nutrition:

• Minimize fatty/sugary snacks and meals.
• Start the day with a healthy breakfast.
• Take healthy snacks, such as veggies, fruits, nuts, or yogurt to school to snack on while you’re studying.
• When possible, bring a healthy lunch fro home.

Physical Activity:

• Consider walking or riding a bike when appropriate.
• Walk during your lunch break.  Try a pedometer and aim for 10,000 steps/day.
• Take the stairs instead of the elevator.
• Exercise with a friend – set a regular time and remind each other.
• Buy portable equipment, like a jump rope and use it when you can.
• Be sure that the exercise you choose to do is accessible, comfortable, but mainly be sure that it’s FUN, so that you continue to do it.

Under times of stress, some people find it hard to maintain weight.

• Don’t forget to eat.
• Set up specific times for eating, even if you’re not hungry.
• Consider a healthy supplement instead of skipping a meal.
• Carry health snacks like fruits, raisins, or energy bars.

People to Talk To:

Final Thoughts:

If you haven’t had a healthy lifestyle before coming into medical school, IT IS NOT TOO LATE.  Learning is optimal when you are at your best mentally and physically.  Start doing something for yourself today to promote a healthy lifestyle and to facilitate personal and academic success

Quotes from former JABSOM students:

“It is essential to continue extracurricular activities that enhance your life.  For example, soccer has always been a great stress relief and a time for me to socialize with friends, so I chose to continue playing during medical school.  Not only did it help me stay balanced between academics and extracurricular activities, but it also kept me feeling fit and healthy.  When I feel healthy, I have more energy to study and feel better overall, especially on days that require longer hours.”

“I have always been an athlete.  It is tough to keep it up in school.  Sometimes I chose to sleep or study over running/getting outdoors.  But, I’ve learned that I could study so much better on the days that I did go surfing, running, etc.”

“In Unit 3, I took undergraduate yoga and hula classes.  I found these classes to be stress-relievers [which helped] me maintain good physical and psychological health.  Also, in Unit 4, I took undergraduate dance class for a couple of months.  It was very relaxing and energizing.  In addition, though I was so busy most of the time, I tried to cook my own healthy food and avoided eating out too [often].  Lastly, I set aside a time for a mass every Sunday to stay in touch with the Higher Power.”

“Intramural sports with classmates (Running, basketball, surfing) is a great way to bond, stay fit, and keep your sanity.”

“Its been helpful for me to commit to riding my bike to class.  That way I am forced to exercise.”
 

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