<img src="https://images.immediate.co.uk/production/volatile/sites/30/2024/08/Freshers-flu440-1bff843.jpg?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/08/Freshers-flu440-1bff843.jpg?quality=90&resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2024/08/Freshers-flu440-1bff843.jpg?quality=90&resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-900755 alignnone size-landscape_thumbnail" alt="A woman wrapped in a duvet drinking a hot drink" title="Freshers' flu: how to stay healthy at university" /> <p class="p1">The start of university is an exciting and full-on time – meeting new people, finding your way in the world and encountering germs that your immune system hasn’t met before! All this combined with a poor diet, less sleep, more stress and colder weather, can lead to the dreaded ‘freshers’ flu’ or even a <a href="https://www.nhs.uk/conditions/coronavirus-covid-19/" target="_blank" rel="noopener"><span class="s1">Covid-19 infection</span></a>.</p>
<h2 class="p1">What is freshers’ flu?</h2>
<p class="p1">Freshers’ flu is a term used to refer to a cold-like virus, with symptoms including a sore throat, cough, high temperature and fever. It’s likely to affect university students in the autumn term, but the close proximity to new germs may also result in teachers and lecturers falling ill.</p>
<p class="p1">Although the Covid-19 pandemic has increased levels of anxiety it has also taught us a lot about viral transmission and infection. The good news is we can now put this new knowledge into action and as a result take better steps to protect our communal health.</p>
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<h2 class="p1">What steps can I take to minimise my risk of freshers’ flu?</h2>
<p class="p1">First and foremost, practice good hygiene – this starts with <a href="https://www.nhs.uk/live-well/best-way-to-wash-your-hands/" target="_blank" rel="noopener"><span class="s1">hand washing</span></a>. It may sound obvious but <a href="https://pubmed.ncbi.nlm.nih.gov/29262113/#:~:text=Proper%20hand%20hygiene%20decreases%20the,stays%2C%20and%20ultimately%2C%20reimbursement" target="_blank" rel="noopener"><span class="s1">studies</span></a> 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.</p>
<p class="p1">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.</p>
<p class="p1">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.</p>
<h2 class="p1">How can I stay fit and healthy at university or college?</h2>
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<h3>1. Eat well</h3>
<p class="p1">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.</p>
<p class="p1">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 <span class="s1"><a href="/howto/guide/are-frozen-fruit-vegetables-healthy-fresh#" target="_blank" rel="noopener">fruit and vegetables either – frozen</a>,</span> dried or <a href="/howto/guide/are-tinned-fruit-and-vegetables-good-you" target="_blank" rel="noopener"><span class="s1">canned</span></a> are just as good and a fraction of the price.</p>
<p class="p1">A <a href="/recipes/collection/vegetarian-one-pot-recipes" target="_blank" rel="noopener"><span class="s1">vegetarian one-pot</span></a>, such as our <a href="/recipes/double-bean-roasted-pepper-chilli" target="_blank" rel="noopener"><span class="s1">double bean and roasted red pepper chilli</span></a>, is a great place to start. For comfort food when you’re unwell, try a bowl of <a href="/recipes/chicken-noodle-soup" target="_blank" rel="noopener"><span class="s1">chicken noodle soup</span></a> or make a batch of <a href="/recipes/orzo-tomato-soup" target="_blank" rel="noopener"><span class="s1">orzo and tomato soup</span></a>. Swap a baked potato for a healthier sweet potato, and top it with our <a href="/recipes/big-batch-bolognese" target="_blank" rel="noopener"><span class="s1">big-batch bolognese</span></a> 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<span class="s1"> </span><a href="/recipes/student-kitchen-essentials-list" target="_blank" rel="noopener"><span class="s1">student kitchen essentials</span></a>.</p>
<p class="p1"><b>Discover more ideas for student cooking:</b></p>
<ul class="ul1">
<li class="li1"><span class="s2"><a href="/howto/guide/how-survive-student-basic-recipes" target="_blank" rel="noopener"><span class="s3">Top 10 basic student recipes</span></a></span></li>
<li class="li1"><span class="s2"><a href="/howto/guide/seven-student-suppers" target="_blank" rel="noopener"><span class="s3">7 healthy student suppers</span></a></span></li>
<li class="li1"><span class="s2"><a href="/howto/guide/10-easy-vegetarian-student-recipes" target="_blank" rel="noopener"><span class="s3">10 easy vegetarian student recipes</span></a></span></li>
<li class="li1"><span class="s2"><a href="/recipes/collection/healthy-student-recipes" target="_blank" rel="noopener"><span class="s3">Healthy student meal recipes</span></a></span></li>
</ul>
<h3 class="p1">2. Stay active</h3>
<p class="p1">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.</p>
<h3 class="p1">3. Enjoy a drink…but not too many</h3>
<p class="p1">No doubt alcohol will feature regularly during Freshers’ Week, try to stay within the <a href="https://www.nhs.uk/live-well/alcohol-support/calculating-alcohol-units/" target="_blank" rel="noopener"><span class="s1">recommended alcohol limits</span></a>. That’s no more than 14 units a week – the equivalent of <a href="https://www.nhs.uk/better-health/drink-less/#:~:text=It’s%20recommended%20to%20drink%20no,risk%20of%20harming%20your%20health" target="_blank" rel="noopener"><span class="s1">six pints of average-strength beer (4% ABV) or six medium-sized glasses of win</span>e</a> (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.</p>
<p class="p1">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.</p>
<h3 class="p1">4. Get some shut eye</h3>
<p class="p1">Fresher’s week can be full on, even so try not to go <a href="/howto/guide/how-much-sleep-do-i-need" target="_blank" rel="noopener">without enough sleep</a>. A restful night’s sleep doesn’t just impact how we learn and remember, it also has important consequences for our <a href="https://pubmed.ncbi.nlm.nih.gov/31603840/" target="_blank" rel="noopener"><span class="s1">immune system, metabolism and hormonal balance</span></a> too. Poor sleep can make us more prone to infection and illness, disrupt our blood sugar and lead to low mood.</p>
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<img class="wp-image-900759 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/08/Hot-drink700-eca3461.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="A woman sat on a sofa covered with a blanket and drinking a hot drink" title="Freshers’ flu: how to stay healthy at university">
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<h2 class="p1">What steps can I take if I catch fresher’s flu?</h2>
<p class="p1">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.</p>
<p class="p1">Spend as little time as possible in communal spaces, such as living rooms and kitchens, in order to avoid passing germs on to others.</p>
<p class="p1">Some people find a comforting drink with added <a href="https://pubmed.ncbi.nlm.nih.gov/32817011/" target="_blank" rel="noopener"><span class="s1">honey</span></a>, such as <a href="/recipes/lemon-ginger-tea" target="_blank" rel="noopener"><span class="s1">lemon and ginger tea</span></a>, can help soothe sore throats.</p>
<p class="p1">Eat regular meals made up of <a href="/howto/guide/spotlight-low-gi" target="_blank" rel="noopener"><span class="s1">low GI carbohydrates</span></a> 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.</p>
<p class="p1">Don’t forget that while you may well have freshers’ flu there may be the possibility that it could be something else such as <a href="https://www.nhs.uk/conditions/coronavirus-covid-19/" target="_blank" rel="noopener"><span class="s1">Covid-19</span></a> or <a href="https://www.nhs.uk/conditions/meningitis/" target="_blank" rel="noopener"><span class="s1">meningitis</span></a>. 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.</p>
<p class="p1"><b>If you test positive for Covid-19 follow the </b><a href="https://www.nhs.uk/conditions/coronavirus-covid-19/self-isolation-and-treatment/" target="_blank" rel="noopener"><span class="s1"><b>NHS guidance</b></span></a><b>.</b></p>
<h3 class="p1"><b>Learn more with our guides…</b></h3>
<p class="p1"><span class="s1"><a href="/recipes/student-kitchen-essentials-list" target="_blank" rel="noopener">Student kitchen essentials – what to buy for university</a></span><br>
<a href="/howto/guide/how-get-rid-cold" target="_blank" rel="noopener"><span class="s1">How to get rid of a cold</span></a><br>
<a href="/howto/guide/essential-recipes-university" target="_blank" rel="noopener"><span class="s1">Essential recipes for university</span></a><br>
<a href="/howto/guide/vital-vitamins" target="_blank" rel="noopener"><span class="s1">What do vitamins do?</span></a><br>
<a href="/howto/guide/top-10-vegan-student-recipes" target="_blank" rel="noopener"><span class="s1">Top 10 vegan student recipes</span></a></p>
<p class="p1"><b>Have you experienced freshers’ flu? Tell us how you stayed healthy in the comments below.</b></p>
<hr>
<p><i>This page was reviewed on 19<sup>th</sup> August 2024 by Kerry Torrens.</i></p>
<p><em>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 <a href="https://www.instagram.com/kerry_torrens_nutrition_/?hl=en">@kerry_torrens_nutrition_</a></em></p>
Freshers’ flu: how to stay healthy at university
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