It is important to maintain a balanced diet for your overall health and wellbeing. Though this can be hard to maintain, and it is not uncommon for people to be inconsistent in this. The NHS Eat Well campaign advises to:

• Consume at least five fruits and vegetables per day.
• Try to base your meals on high fibre, startchy foods such as potatoes, rice, bread or pasta.
• Eat protein daily (and this does not necessarily mean meat!). Beans, lentils, chickpeas, fish, and meat all come under the protein category.
• Choose unsaturated oils and spreads and eat them in moderation.
• Try to drink around 2 litres of water daily.

Please note, this is the recommended diet for the general population. If you have certain dietary requirements due to a condition, please consult your doctor about this.

You diet and what you eat has a massive impact on your learning and your mental health. There have been many studies looking at the effects of skipping meals and restricting nutrients. These studies show that when you eat poorly your working memory (the bit that stores and manipulates information) doesn’t work as effectively. So remember this, eat sensibly throughout the day!

Getting enough sleep at night is so much more important than you may think. Recent studies have shown that sleep is an essential function. It allows your body and mind to recharge, leaving you refreshed and alert when you wake up. Healthy sleep also helps the body remain healthy and fight off illness. Without enough sleep, the brain cannot function properly. It is easy to fall into a bad sleep cycle and the effects can be detrimental to your health – it can cause many physical ailments such as diabetes, heart disease and obesity. Most of us need 8 hours of sleep per night. This isn’t always easy to attain, so here are some tips to help you sleep at night:
 

• Wake up at a good time to make sure you have enough time in the day to burn plenty of energy.
• Don’t take naps after 3pm and don’t nap for longer than 20 minutes.
• Avoid caffeine late in the day.
• Try to structure your workload so you aren’t kept up by anxiety and things you need to do.
• Have a routine, go to bed at a similar time each evening and create an evening ritual. Whether this is skincare, reading, or watching your favourite tv show, a structured routine in the evenings allows your body to recognise when it is nearing time to sleep, and it can help you switch off.
• Try to avoid screens for at least an hour before going to sleep.

Depending on your own personal preferences, you may want to consider getting some light exercise in, not just for your physical health but for your mental health. We understand that not everyone has the physical, financial or mental abilities to stick to a strict exercise plan, so perhaps find something that works for you, don’t push yourself too hard and be kind to yourself. Even just getting outside now and then will do heaps of good for your overall wellbeing.

What are STIs and how do I know if I have one?

STI stands for Sexually Transmitted Infection. These can be passed through all types of sex and sometimes you may experience symptoms, but many STIs are symptomless. This is why it is important to get tested regularly. The NHS recommends that sexually active people get tested at least every six months, and each time you have a new sexual partner. Even if you are not experiencing symptoms, STIs can have a lasting impact and they can do some real damage to your health if they go untreated. Please refer to the NHS website for further guidance on STIs.

How do I get tested in Surrey?

There are a few different ways you can go about getting tested in Surrey. Here are a few methods you can take:

• The Students' Union offer LGBTQ+ friendly STI test kits free of charge on each campus, so pop in and see us and we can give you one.
• Order a test online via the NHS. This is free for under 25s. Find out more via this website.
• There are several walk-in clinics you can go to – find your local one here.

How do I get tested in Kent?

There are different routes you can take to get tested in Kent, see them below:

• The Students' Union offer LGBTQ+ friendly STI test kits free of charge on each campus, so pop in and see us and we can give you one.
• Order a test online here.
• There are several walk-in clinics you can go to – find your local one here.

What to expect at a sexual health clinic?

There will usually be a two-part questionnaire to gather information about your sexual history, followed by a clinical examination if the clinician feels like it might be necessary. Most clinics offer a walk-in service so you don’t need to book an appointment, though you can find the specific operating hours and walk-in services of each clinic on their website.

In the questionnaire they are likely to ask you:

• If you have had unprotected sex.
• What your symptoms are (if any).
• If you think you might have a sexually transmitted infection.
• When your last period was (if you have a uterus and think you might be pregnant).
• When you last had sex.

If they ask to examine you, they will likely want to have a look at the problem area. This can be daunting for some, and this is completely valid. The clinician should be patient with you, and if you need somebody in the room with you for support that is usually completely fine. Remind yourself that they see so many different parts every day and they are trained to be non-judgemental, so do your best to relax.

Safe Sex and Avoiding STIs

For any type of penetrative sex, the best way to avoid contracting an STI is by using condoms. Using a condom decreases the risk of contracting an STI; they are 98% effective at protecting against most STIs such as chlamydia and gonorrhoea. For sex between people with vaginas, the best way to stay safe is to get tested regularly and make sure your partner is tested too. The NHS outlines some other ways for this type of sex to be as safe as possible here.

Accessing Condoms

• If you are in Surrey, the ‘C card’ Scheme is a free confidential condom distribution network scheme. The scheme provides free condoms for people between ages 13-24. Sign up anonymously through the Students' Union and then whenever you need access to the service you simply need to show your Fob.
• If you are in Kent, the ‘Get it’ Scheme is a free confidential condom distribution network scheme. The scheme provides free condoms for people between ages 13-24. Sign up anonymously through the Students' Union and then whenever you need access to the service you simply need to show your Fob.
• If you are a student over 24, please do pop into the Students' Union and we can provide you with some condoms free of charge.