Staying Well During COVID

It’s never been more important to ensure you are taking care of yourself and each other.

We've Got This Covered

Sleep:

Getting good sleep is important in maintaining good physical and mental health, and for academic success! Adequate amounts of sleep are needed for your immune system to function properly and to fight off potential infection and disease. It’s recommended that most college students get a minimum of 7 hours of sleep each night. Check out these tips for better sleep:

Maintain a consistent sleep schedule, even on weekends
Keep electronic devices outside of the bedroom,
Exercise regularly
Avoid caffeine and large meals before bedtime
Make sure your room is quiet, dark, and set to a comfortable temperature

Food:

As always, we promote balance! Stay well, keep your immune system strong, and fight off infection by enjoying a variety of foods. Certain nutrients like Vitamin D, C, and Zinc may help us to increase immune function. Find these spotlight nutrients in the foods below:

Vitamin C: Fruits and vegetables like citrus fruits, red and green peppers, and broccoli
Vitamin D: Salmon, tuna, mushrooms, milk, and fortified milk alternatives
Zinc: Red meat, poultry, seafood, nuts, beans, and seeds

Movement:

Maintaining an active lifestyle is associated with lower levels of anxiety and depression, better sleep, improved cognitive function, and increased academic success. Engaging in movement that you enjoy for 30 minutes has so many perks! Stay in motion by finding ways to keep active at home, outside, or on campus. Safely get active in the student recreation center or rent equipment from the outdoor program to take out on an adventure!

Get Outside:

Spending time outdoors has a positive impact on college students’ physical and mental wellbeing! Studies report that students who spent as little as 10-20 minutes outside had improved moods, decreased heart rate and blood pressure, and decreased levels of stress and anxiety. It’s easy to enjoy the sunshine and fresh air regularly as a Bronco, as Boise State is conveniently located alongside the Boise Greenbelt, the Boise River, and is a just a short walk or bike ride away from multiple Boise City Parks!

Taking a Breather:

It’s important to stay informed through official sources, but it’s also important to take breaks from constant news and social media updates. It’s normal to feel elevated stress or anxiety levels in unique circumstances. Check-in with yourself regularly and stay in tune with your emotional health by maintaining normalcy as much as possible. Take breaks and engage with activities you enjoy to unwind. Try practicing mindful activities like stretching, breathing, or meditation to help to relax and reduce stress on your own.

Hygiene:

Protect yourself and others by practicing safe hand and respiratory etiquette. Wash your hands for at least 20 seconds with soap and water regularly, especially after being out in the public, touching shared surfaces, coughing, or sneezing.

Always wash your hands after:

Handling your mask
Using the restroom
Touching pets or animals
Before preparing and eating food or drink
After caring for a sick person
Before and after touching your face
Coughing or sneezing

Coughing and Sneezing Tips:

Cover your mouth while coughing or sneezing with a tissue or with the inside of your elbow
Immediately place the tissue in the trash and wash your hands.
If you are unable to wash your hands, use hand sanitizer that is at least 60% alcohol.

If you feel like talking to a trusted professional could be helpful, please contact Counseling Services (208) 426-1549

Sources: CDC, Health.gov, NIH.gov

If you feel sick, test positive for COVID-19 or think you may have been exposed:

Call the Public Health Office at (208) 426-2968, or email publichealth@boisestate.edu. A team member will help you determine next steps on campus.

Testing available at the COVID Testing Center inside the Campus School (near Brady Garage).

Health Services offers COVID-19 testing when you have a scheduled appointment with a provider. Call (208) 426-1459 to schedule.

Members of the campus community who are symptomatic and are tested by a non-University Health Services provider should notify the university’s public health officer at publichealth@boisestate.edu or (208) 426-2968 once a test has been administered. The public health officer will assist the student or employee with next steps, including contacting their supervisor or faculty members, as well as work with Central District Health on university-based contact tracing.

If the test result is negative, the individual should continue to monitor themselves for symptoms and follow their provider’s instructions regarding re-testing. If close contacts experience symptoms, they should seek care from University Health Services or their provider. Normal activities may be resumed as long as test results are negative.

More information about isolation and quarantine provided here.

Rest Up, Broncos

Focus on Fluids

Fever and diarrhea can cause you to lose lots of fluids. Fluids and electrolytes (sodium, potassium, etc.) are essential for your body’s basic functions and to help your immune system work to help you heal. Choose fluids that sound the most tolerable to you. Some ideas include:

water
tea with honey
broth
juice
seltzer
sports/electrolyte drinks
soda- ginger ale, lemon-lime soda, etc.
infused waters (with fruit, spices, etc.)
punches (Koolaid, Crystal Light, etc.)
smoothies (any combination that sounds good)

Especially if you are not eating consistently, it may be valuable to include fluids with some calories. Fluids with some salt may help replenish electrolytes.

No Appetite, No Problem

Sometimes sickness can lead us to lose our appetite. Eat what sounds good, when it sounds good, in the amount that sounds good. Listening to your body is usually best. Eating can help give your body energy to heal, but you may not eat the same amount or the same foods as you usually do. Here are some tips for foods you may find tolerable:

Liquid smoothies, soups, milkshakes, juices, sodas
Bland toast, rice, bananas, cereal, crackers, applesauce
Temperature cool or room temperature foods may be more tolerable
Flavors such as ginger or peppermint may be soothing. Try in tea, soda, or candy form.

Cough or Sore Throat?

Having a cough or a sore throat can hurt and make eating more challenging. Here are some foods that may help soothe and help things go down a bit easier.

Warm beverages and soups, such as tea and chicken noodle soup may be comforting
Sparkling water or sodas may help tickle your throat
Soft foods such as oatmeal, pasta, applesauce, mashed potatoes, eggs can go down easy
Suck on lozenges or hard candies to soothe your throat

Lost Taste?

If you have lost your sense of taste or smell, it can make eating a chore. Try these tips to make food a bit more tasty:

Tart flavors such as lemon can stimulate saliva and help provide a strong flavor. Try a popsicle, lemon drop candy, or fresh lemon in tea.
Salt helps enhance the natural flavor for food. Add some salt to help flavors pop.
Spices & Herbs can add extra flavor to food. If it sounds good, add spicy salsas or eat curries. Add herbs to foods such as potatoes or meat.

Fatigued?

Feeling exhausted is common when your body is working hard to heal. It can be hard to find energy to get, make, and/or eat food. Don’t overextend yourself. Rest is the best way to heal. Try these tips to stay strong while getting better.

Accept help. Let others make and drop off food.
Make it quick. Choose ready-to-eat foods such as crackers, fruit cups, popsicles. Foods such as oatmeal, cereal, canned soup, peanut butter and jelly sandwiches, require minimal preparation.
Liquify. Drink food as a smoothie, milkshake, or soda. Even soups require minimal chewing and can be easier to eat.