How to avoid the dreaded freshers flu

As a student, illness is something you'll probably encounter very early in your undergraduate career, in the form of a nasty little ailment known as freshers' flu. This usually hits just in time for the first lecture of term, and feels like a particularly bad head cold. It's caused by the convergence of millions of germs during the first week of the year, as new students arrive from all corners of the country, and should pass after a few days of sniffling. But it might well prompt you to sit up and take notice of your health, something most students tend to ignore.

"Looking after yourself at university is really important," says Veronica King, vice president of welfare at the National Union of Students, "because you're living away from home for the first time. Parents are often aware of the health issues which can arise, but students should make sure they take greater responsibility for it themselves."

Amid the chaos and queues of freshers' week, it is easy to forget to register with a doctor, but this should really be at the top of your list of priorities, not the bottom. And when you do eventually make it to your university health centre, be sure to pick up the handy HC1 form, which could entitle you to free (or significantly cheaper) healthcare courtesy of the NHS. Believe it or not, many students complete their three or four years in higher education still totally unaware that they are entitled to healthcare discounts.

Patrick Winter, 22, graduated from Durham University last year. He had never heard of the HC1 form before he arrived for his first year, and only found out about it by accident.

"I was at my dentist back home after the second term of first year," he says. "They tried to charge me £40, and I asked them if there was any help for students. They handed me the form, and sure enough I got my treatment for free. It should definitely be better publicised - students need all the financial help they can get at the moment."

Veronica King agrees. "It's definitely true that not enough students know about it," she says. "The form is also so thick and difficult to fill in that a lot of people don't bother with it."

She has a point. The HC1 form is a hefty 16-page document, and is not just geared towards students. It covers everyone in the UK who might have trouble paying for prescriptions, dental treatment or eye tests. You can even claim back money spent on medical wigs. It's also means-tested: so if your parents are funding your time at university and money isn't a worry, you probably won't be entitled to any free healthcare.

The social whirlwind that is the first few weeks of term can also be pretty rough on your health. Another reason why freshers' flu strikes so viciously is that most people's immune systems are at an all-time low: combine too many alcohol-fuelled late nights with a poor diet and you have a perfect recipe for illness. So try to get as much rest and vitamin-rich food as you can, or before you know it you'll be darkening the doors of the same health clinic you just joined.

"Students are often bad at getting their five fruit and veg a day," says King, "but there's really no excuse for it, especially if you're living in catered accommodation and can eat as much as you like. Even when you're living out, fruit and vegetables are some of the cheapest things you can buy." And no, before you ask, a pint of cider doesn't count.

Alcohol will probably be an integral part of your first few weeks at university, and it's likely to take its toll on your body, no matter how many fruit smoothies you consume. The Government's current alcohol-awareness campaign, Know Your Limits, is primarily aimed at young people, who nowadays drink considerably more than their ancestors did. The usual advice of eating before you go out and drinking lots of water is duly dispensed, along with some more subtle strategies: choose lighter beers over premium strength ones, and avoid drinking in rounds so you can stay in control of the speed at which you swig.

Exercise is a crucial part of staying healthy, and at university you should have no trouble finding something which suits you. Whether you're into conventional sports or more obscure physical pastimes, all will enjoy enthusiastic followings at most universities. If the gym's the place for you, it could be worth checking if your chosen institution provides one, and how much it'll cost you for a membership.

Even if your university doesn't provide one, private gyms are always keen to offer their facilities at discount rates. Students at Bournemouth University, for example, head to a nearby leisure centre in Stokewood, which offers special student memberships.

"Students have historically had a reputation for leading a more excessive and sedentary lifestyle," says Peter Brown, group leisure facilities manager for Bournemouth council. "But this reputation is changing - students are becoming wiser to the benefits of regular physical activity and the positive effects this can have on their studies."

It's not just your physical wellbeing you'll need to guard while you're away - mental health is just as important. University can be a daunting place as well as the start of a major period of transition between childhood and adulthood, so it is no wonder some students find the whole thing gets a bit much at times.

"People are often so excited about looking forward that they forget to look backwards," says Elsa Bell, head of counselling at the University of Oxford, "and some people can become slightly unbalanced. During freshers' week, you should definitely pace yourself."

Although the change can seem quite dramatic, she says, there are ways of managing it successfully. "You have to take stock of what you are leaving behind and assess what you know for definite: have a good chat with your parents and friends before you go. It helps if you imagine what you might have to face - that way you'll be more prepared for the unexpected."

The busiest periods for counselling services are at the beginning and end of term, says Bell, coinciding with freshers' week and exams. These are the times you really need to take care of yourself. And even if you do feel a bit down, remember that you're not alone.

"The majority of people will be feeling shaky about the transition," she says. "They may just be dealing with it in a different way, by being overexcited and trying to have fun. The important thing to know is that it's happening to everybody, and it's normal."

Most people's university life will pass by without any serious accidents or illnesses. But if you do find your health suffering, don't delay in doing something about it: there are loads of people you can turn to. Pay a visit to your student heath centre at the first sign of a problem, and if you're feeling worried or depressed then talk to your family, friends or a counsellor. Most importantly, good luck avoiding freshers' flu - you'll need it.

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