Freshers' flu: how to stay healthy at university

What steps can I take to minimise my risk of freshers' flu?

First and foremost, practice good hygiene – this starts with hand washing. It may sound obvious but studies support that washing your hands regularly during the day is the single most effective means of minimising the spread of germs and as a result reduce your risk of infection. It may also be useful to keep a bottle of anti-bacterial gel on hand for when you don’t have access to hand-washing facilities.

Aim to keep your living accommodation clean and wipe down surfaces in kitchens, bathrooms and desk spaces with anti-bacterial cleaning products. Avoid sharing hand and face towels, cups and glasses – these items can make it easy to spread germs.

Before you take up your place at university go online and familiarise yourself with your college’s Covid-19 policy. It’s also a good idea to check out the healthcare services available so you have access to resources as soon as you start the new term.

How can I stay fit and healthy at university or college?

1. Eat well

Eating well at university can be a challenge. Being responsible for shopping will be a new experience for many, as will preparing and cooking meals. Students are often tempted by cheap and convenient meals, but processed food can have a lower nutritional value.

Aim to get the right balance and keep the ‘not so healthy’ foods such as burgers, pizzas or noodle pots as occasional fall-backs. Instead opt for foods like beans, pulses and lentils that are bursting with health credentials including fibre, vitamins and minerals. They’re an excellent source of protein, taste great and cost significantly less than many other protein sources including most meat and fish. You don’t have to spend a fortune on fruit and vegetables either – frozen, dried or canned are just as good and a fraction of the price.

A vegetarian one-pot, such as our double bean and roasted red pepper chilli, is a great place to start. For comfort food when you’re unwell, try a bowl of chicken noodle soup or make a batch of orzo and tomato soup. Swap a baked potato for a healthier sweet potato, and top it with our big-batch bolognese for a budget-friendly dinner. Also, make sure you are kitted out with as much of the right equipment, as you can afford, by reading our review of the best student kitchen essentials.

Discover more ideas for student cooking:

• Top 10 basic student recipes
• 7 healthy student suppers
• 10 easy vegetarian student recipes
• Healthy student meal recipes

2. Stay active

University is the ideal time to try a new sport or activity which is also a great way to meet new friends. Physical activity also helps support the immune system.

3. Enjoy a drink…but not too many

No doubt alcohol will feature regularly during Freshers’ Week, try to stay within the recommended alcohol limits. That’s no more than 14 units a week – the equivalent of six pints of average-strength beer (4% ABV) or six medium-sized glasses of wine (175ml, 12% ABV) a week. There is no getting away from it, exceeding limits or recommendations is harmful to health and could put you at increased risk of an accident or injury.

When you know you’ll be drinking eat first so you won’t be drinking on an empty stomach and stay hydrated. If you can, drink one glass of water after every alcoholic drink – this is a great way to keep hydrated and limit excessive intakes.

4. Get some shut eye

Fresher’s week can be full on, even so try not to go without enough sleep. A restful night’s sleep doesn’t just impact how we learn and remember, it also has important consequences for our immune system, metabolism and hormonal balance too. Poor sleep can make us more prone to infection and illness, disrupt our blood sugar and lead to low mood.

What steps can I take if I catch fresher’s flu?

While there is no cure, regular hand washing, keeping hydrated, taking rest and regular pain relief (if needed) with paracetamol or ibuprofen may help with the symptoms of viral infection.

Spend as little time as possible in communal spaces, such as living rooms and kitchens, in order to avoid passing germs on to others.

Some people find a comforting drink with added honey, such as lemon and ginger tea, can help soothe sore throats.

Eat regular meals made up of low GI carbohydrates such as brown pasta or wholegrain bread; include lots of beans, pulses and lentils, vegetables, oily fish such as canned mackerel or sardines; if appetite is low snack on fruit and nuts; and try to keep ready meals to a minimum.

Don’t forget that while you may well have freshers' flu there may be the possibility that it could be something else such as Covid-19 or meningitis. If symptoms persist for more than 7 days or your symptoms get worse ask a housemate to speak with your healthcare provider especially if you or others around you are concerned.

If you test positive for Covid-19 follow the NHS guidance.

Learn more with our guides…

Student kitchen essentials – what to buy for university
How to get rid of a cold
Essential recipes for university
What do vitamins do?
Top 10 vegan student recipes

Have you experienced freshers' flu? Tell us how you stayed healthy in the comments below.

This page was reviewed on 19^th August 2024 by Kerry Torrens.

Kerry Torrens BSc. (Hons) PgCert MBANT is a registered nutritionist with a post graduate diploma in personalised nutrition & nutritional therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. Find her on Instagram at @kerry_torrens_nutrition_