70 tips for good health in honour of FSHS´s 70th anniversary

During the year 2024, we have published 70 tips for good health on this page in honor of the fact that exactly 70 years have passed since the foundation of the Finnish Student Health Service FSHS.

Promoting the health of students in higher education has always been the FSHS’s key task. We address a range of health topics in our webinars and campaigns. Tips has been added to this 70th anniversary page during the current year from our various events or articles.

Please also follow our event calendar – there you will find interesting topics to listen to almost all year round.

Here are some tips for rest

The celebration of the anniversary began on Thursday 21 March 2024 with the FSHS day´s webinar A recipe for better rest. Therefore, our first ten tips are also about sleep.

1) Sleep is the washing machine of the brain: deep sleep cleans out waste products from the brain

Sleep is priceless in terms of recovery and as important for well-being as exercise and nutrition. Deep sleep is particularly important, as that’s when the brain’s energy resources get replenished. Deep sleep takes place early in the night, so go to bed early. If you’re tired in the evening, don’t ignore it. If you pass the sleep window, you may lose it for hours.

2) Regular sleep rhythm boosts energy levels

A regular rhythm and daily routines are good for health and keep the inner clock on time. Even though it’s tempting to sleep longer on your days off, try sticking to the same sleep rhythm every day for a month. You may notice you’re feeling more energetic!

3) What if my mind is racing and I cannot sleep?

If your mind is racing, mindfulness exercises may help you relax. There’s a mindfulness exercise on our website that you can do when you like, perhaps in the evening before going to bed. Go check it out!

4) If negative things disrupt your sleep, take a moment to worry

When you’re tired, negative things feel even more negative. You can’t sleep if you’re constantly worried and haven’t processed what’s bothering you during the day. Choose a quiet moment during the day to reflect on things and take a moment to worry:

• Write down what’s worrying you.
• Next to it, write down the reason for it and what you could do to solve it.
• If it comes back at night, tell yourself that you already processed it during the day.

5) Good day-time choices improve sleep

Sleep is the best form of recovery, but moments of day-time recovery are also good for sleep and general well-being. Try to do something during the day that makes you feel good – whether it’s seeing a friend, engaging in your favourite activity or even watching a film.

6) Move enough

Exercise but avoid strenuous exercise for 3–4 hours before bedtime.

7) Make your bedroom optimal for sleep

A cool, dark, calm environment promotes good sleep.

8) Be aware of how caffeine affects you

Avoid coffee and other caffeine products in the evening.

9) You do not need to be available 24/7

The speaker of the FSHS day, sleep doctor Henri Tuomilehto believes that digitalisation is one of the main reasons why people are more stressed. We think we have to be available 24/7, so we end up multitasking.

“At the same time people are sleeping less than ever. They’re burning the candle at both ends.”

10) Do not settle for poor-quality sleep

“Sometimes you just need help. You shouldn’t settle for poor-quality sleep. Even the trickiest of situations can be solved”, argues sleep doctor Henri Tuomilehto, who has created the world’s first systematic sleep training programme based on scientific evidence.

• Do you need more tips for sleeping? Read more in our Health Information section.
  

Tips for organising student events that are more inviting

The themes of this year’s nation-wide Students’ Mental Health Week’s (8–14 April 2024) were equality and social accessibility. A webinar organised by the FSHS looked at the importance of community in supporting students’ mental health. These tips (11–15), based on our interview with psychologist Julia Sangervo, help organise student events that are more inclusive.

11) Keep in mind that when taking differences in functional ability into consideration, equality means more than just lifts and access ramps

When we describe how well an event’s physical environment is suitable for as many types of people as possible, we’re talking about barrier-free access.

Accessibility, on the other hand, refers to the intangible environment, including information provision, social media posts, websites, the services available and people’s attitudes.

Equality means that all people are equal, irrespective of their gender, age, ethnic or national origin, nationality, language, religion or belief, opinion, disability, health, sexual orientation, or other personal characteristics.

When organising events, ensure that all three criteria are met: barrier-free access, accessibility, and equality.

12) Consider that some may need to withdraw

Many of us can feel overwhelmed or stressed in crowded spaces, and may need to take a moment to calm down. This need may be more marked in those with neuroatypicality or certain chronic medical conditions. Events can offer a dedicated space that is less stimulating where people who need to can go to recover.

13) Make space for intoxicant-free leisure activities

Alcohol has been an integral part of Finnish student culture, but complete – or almost complete – abstinence is becoming more and more common. Embrace an atmosphere where choosing not to use intoxicants is not frowned upon. Can you include activities in the event calendar that are naturally substance-free?

14) Let people know how to deal with difficult situations

In the event of anything unfortunate happening – such as harassment – members need to know who is responsible for looking into it and how it can be resolved. For example, if the event has appointed contact persons for matters related to harassment, this should be proactively communicated to those participating in the event.

15) Tell participants well in advance

Even the best of plans can’t be implemented if you don’t tell the participants about them. The more information you include in the event invitation about accessibility and barrier-free access, the easier participation will be for those who need this information.

Tips for fighting loneliness

Inspired by Students’ Mental Health Week, we’ve listed tips (16–20) for addressing problematic loneliness.

16) Avoid blaming yourself

You may think that everyone else is able to find people to spend time with and that you’re the only one feeling lonely, but loneliness is actually common during studies. One in four higher education students report feeling lonely. In other words, it’s not your fault. Knowing this can alleviate the cycle of negative thoughts and keep you from withdrawing from social relationships even more.

17) Aim for routines even in social relationships

We often expect friendships and romantic relationships to be spontaneous. However, it can be a good idea to create structures to help you maintain social relationships in your busy daily life.

• Could you and your group of friends agree to meet on the same day each month?
• If your childhood friend lives far away and isn’t keen on texting, could you agree to make regular phone calls?
• Could you put the weekly peer group meeting on your calendar?

18) Common interest groups can help fulfil social needs

What do you like to do in your free time? Find out how you can do that in a group.  Common interests can act as conversation starters, making it easier to get to know new people. You could join a running school, a board game club or a book club or volunteer for an NGO.

19) It is normal for an attempted new relationship not to work out

If you tried to get close to someone and they didn’t want to build a closer relationship, you may feel disappointed, but that doesn’t mean that someone else wouldn’t want to be your friend or partner. Don’t be discouraged. Continue approaching people you’d like to spend time with.

20) Remember that you are entitled to boundaries, too

Don’t take bullying, violence, or any form of abuse from a friend or partner thinking you’d be more miserable alone than in a bad relationship. You deserve to be with people who treat you with respect. If something isn’t okay, you can say so!

Tips for cutting down or quiting drinking alcohol

Excessive consumption of alcohol can affect many aspects of life, including health, finances, social relationships and ability to study. You should be aware of the fact that even if you only drink on the weekends, your drinking may still affect your studies. The mental and physical tiredness that follows can still affect your ability to concentrate during the week. If you’re concerned about your drinking or notice it’s interfering with your studies, try these tips for cutting down or quitting:

21) Keep track of your drinking.

Write down how often and how much you drink.

22) Set limits.

Make a pact with yourself that you won’t drink before 6 p.m. / more than three servings during one outing / if you have studying to do the next day

23) Slow down your drinking.

Pay attention to how quickly you consume one dose of alcohol.

24) Make it a habit to alternate alcoholic drinks with non-alcoholic ones.

Enjoy, for example, a glass of water between alcohol doses.

25) Be prepared for high-risk situations and temptations

Plan how you can avoid drinking at a party or at the bar on the weekend if you don’t wish to drink.

26) Remind yourself that there are other things you can spend your time doing.

Arrange a movie night with friends, for example, or, weather permitting, take a trip to the nearby area.

How to prevent neck and back pain in daily life

27) Exercise regularly.

Regular exercise has an undisputed positive effect on your health. Exercise can be used both to prevent and to rehabilitate musculoskeletal problems.

28) Change your position regularly, preferably once in every hour.

It is more important to switch between different work positions during the day than to find the optimal one. For example, you can study seated down for a while, switch to a standing position and continue to work lying down on the sofa. At home, you can devise a standing desk by using, for example, an ironing board, bookshelf, or stacks of books. You should also monitor your phone usage and remember to include breaks into that too.

29) Include activities in your day that do not involve sitting.

A student’s day involves a lot of sitting. Try to think of a more active past-time you can perform alongside your studies. You can start a new sport to get exercise, but this is not the only way to give variety to your body. You can visit art exhibitions or museums, if that is what you enjoy. Or you can meet your friends by going on walks with them. You can also increase your daily activity by performing chores and physical tasks.

30) Make sure your back is supported while you work.

When seated, ensure that during your working time, your back is leaning against a solid backrest. The easiest way to achieve this is by using an adjustable office chair. You should also have similar back support when you work on the sofa or on other types of chairs, for example by using pillows.

31) Check the positioning of your screen.

Your computer screen should be about an arm’s length away and be situated slightly below your eyes. If you work with a laptop, pay extra attention to altering positions and taking breaks.

32) Let your gaze rest as well.

Rest your eyes and relax your face muscles several times during an hour. You can, for example, look out of the window into the distance for a couple of seconds.

33) If the pain is very frequent, consult a professional.

Nearly everyone experiences neck or back pain occasionally. Usually it is a transitional, benign bother. It is also common for the pain to reoccur. If you feel that neck or back pain interferes regularly with your everyday life, contact a health professional. You might benefit, for example, from a tailor-made physiotherapy

exercise programme.

Tips for communicating with your partner before engaging in sex

34) The most important sex-related skill is talking

Before engaging sex, it is worth discussing with your partner what kind of wishes you both have. You can tell, for example, what are the conditions that need to be met for you to want to have sex? For some people, it’s important to take a shower before having sex – others need peace and quiet. Or what kind of wishes do you have?

35) Acknowledge your own boundaries

Acknowledging and discussing your boundaries is essential. It is a good idea to agree beforehand what to do if something doesn’t feel good and you want to stop.

36) Find out if protection against pregnancy or sexually transmitted diseases is needed

Naturally, before having sex it’s imperative that you talk about whether birth control or STD prevention is required.

37) Take care of protection also during oral sex

Did you know that STDs can also be transmitted – both to and from you – through the mucous membrane in your mouth? Using protection during oral sex is important for sexual health. Oral health, on the other hand, can have a big impact on social interactions and sexual self-esteem.

38) Express what feels good for you

Sex should generally feel good for everyone involved. That’s why it’s important that you’re able to tell your partner what feels good for you. You should also talk if you’re almost ready to try something new but are still a little unsure about it. After having sex, you should try to put into words what felt good and what you’d be ready to do again.

39) Talk about what rules you want to apply to the relationship

If you’re in an entirely new relationship, it is a good idea to talk about what rules you want to apply to the relationship. Is this a monogamous relationship where we only have sex with each other? Or is this a non-committed relationship? Or perhaps an open relationship where we’re committed to each other but agree that we can also have sex with other people? 

40) Speak up if you change your mind

Your mind may, and is allowed to, change over time. Of course, you should be able to talk to your partner about it. The key is having the fewest assumptions possible.

41) Many kinds of help are available for sex-related questions

Problems are also part of sex – and you don’t have to face them alone. Partners may have differing sex drives, or sex acts may not be possible because of pain or erectile dysfunction. But the current situation may not last forever. You can influence many things, and many kinds of help are available for sex-related questions.

42) Having sex problems is common even for young adults

Sometimes the focus on performance in higher education can also have an impact on intimate relationships. You may start thinking that sex, too, needs to be easy and perfect. You may think you’re the only one with problems, but having sex problems is common even for young adults.

43) It is also completely normal for your sex drive to change over time

Often in a new relationship your sex drive is high, and it’s natural for it to diminish later. Also, it doesn’t mean that something is wrong if sex is no longer what it was at the beginning of the relationship.

44) Give up all kinds of self-evident things

We should get rid of all preconceptions about how sex should be.

45) Do you know health benefits of sex and sexuality?

Safe, consent-based sex, either alone or with a partner/partners, has many health benefits backed up by research.

• Read our interview with sexual therapist Maria Nikunlaakso Make sure no one crosses your boundaries during sex
• Check out the content under the heading Health information: Health benefits of sex and sexuality

Vegetables, fruit and berries add colour to your plate

46) Try to include vegetables, fruits and berries in every meal

We all know that vegetables, fruits and berries have a health-promoting effect. Try to include vegetables, fruit and berries in every meal. This way, you can achieve the recommended amount (at least 500 grams) almost without noticing.

47) Start with your own favorites

Start by figuring out what vegetables, fruit and berries you already like. Adding these to your diet is usually the easiest way to increase your fruit and vegetable intake.

48) Seasonal products are often inexpensive

Fruit and vegetables that are in season are not only tasty, but often inexpensive as well. Spring means cucumbers and tomatoes, in autumn it’s apples, and in winter citrus fruits. Inexpensive options throughout the year include root vegetables and cabbages, of which there are many different kinds.

49) Different types of products mean more options

Many people enjoy having fresh fruit and vegetables as such, but there are even more options: convenient canned and frozen vegetables and fruits, as well as purees, juices and dried fruits. Frozen fruit and vegetables are attractively priced options. With frozen products, there’s virtually nothing to throw away during preparation as everything’s already been peeled and pre-prepared.

50) Add vegetables to your food already while cooking

As well as a traditional side salad, you can also add vegetables to your food while cooking. Your meal could include for example boiled vegetables and you can add almost anything to pureed soups and smoothies.

• Read more under the title Health Information: Vegetables, fruit and berries add colour to your plate

Eating regularly boosts your ability to study

51) When you eat regularly, you can think more clearly

Eating regularly boosts your ability to study by keeping you alert and maintaining steady blood sugar levels – you can’t think when you’re hungry. Eating at regular intervals also helps ensure that you don’t get too hungry, making it easier for you to regulate your eating and reducing the need for snacking.

52) Find a schedule that suits you

Eating regular meals doesn’t mean that your schedule needs to be set to specific times. As a student, your days may vary from having 8 a.m. lectures to entire days of studying at home by yourself. However, it’s important to structure your day around the main meals: breakfast, lunch and dinner. Depending on your needs, add one to two snacks plus something small in the evening to compliment the main meals. Eating every 3 to 4 hours suits most people, but you’ll have to experiment to find what suits you best.

53) Plan your meals at least a little in advance

When you first start to practise eating regularly, it may help to plan ahead. For example, if your goal is to have a snack in the afternoon, try to think of a suitable time beforehand. What will you eat, do you have something ready at home? What if you get home later than expected? Could you keep some trail mix and snack bars in your bag?

54) Set a reminder on your phone or organize dinner together with your friends

If you haven’t been eating regular meals, your body’s hunger and fullness signals may not be working properly. At first, you may even feel like you have to eat even though you aren’t hungry. But if you persevere you’ll notice that you start feeling hungry before each meal. If there’s a chance that you may forget to eat, try setting an alarm on your phone or sticking a post-it on your fridge door to remind you. Or maybe you and your friends or roommates could agree to have dinner together?

55) Take one step at a time

It may be tempting to make big changes right away, but building a routine that’ll stick requires patience. In other words, when you first start to try eating regularly, it’s a good idea to focus on one meal at a time, for instance by telling yourself, “The next thing I’m going to practise is having lunch at around noon.”

• Read more under the title Health Information: Eating regular meals

Take these into account when taking care of your oral health

We have compiled tips related to oral self-care from our oral health events organized during the fall of 2024. During the fall, FSHS participated in the Koko Suomi harjaa campaign, the purpose of which is to remind everyone to brush their teeth with fluoride toothpaste twice a day. In addition, in October, the topic of FSHS monthly health info webinar was “Self-care in oral health”. Check out the tips below!

56) Use an electric toothbrush to clean your teeth

Cleaning your teeth properly is easier with an electric toothbrush than with a manual one.

57) Use fluoride toothpaste

Fluoride toothpastes work in several ways to prevent cavities.

58) Clean your mouth also in other ways than by rinsing with mouthwash

Rinsing with a mouthwash doesn’t remove plaque from the surfaces of the teeth – you need to clean manually, which means brushing and interdental cleaning.

59) Clean between your teeth daily

Clean between your teeth by using floss or an interdental brush.

60) Bleeding when cleaning your teeth is a sign of gum disease

The area where bleeding occurs should be cleaned particularly well – gently but thoroughly.

61) Use xylitol every day

Xylitol prevents cavities and caries.

62) Brush your teeth twice a day for two minutes

Remember to use fluoride toothpaste!

63) Start by brushing the trickiest spot in your mouth first

The trickiest part of the mouth is your back teeth.

64) You should take your time brushing your teeth and focus on what you are doing

You should stand in front of a mirror, not lie down or watch tv.

65) You do not have to clean the tongue as often as your teeth

If you also clean your tongue, do it only every now and then and with a very soft brush.

66) If you use mouth wash, use an alcohol-free product to prevent dryness of the mouth

A dry mouth is more susceptible to tooth decay.

67) Keep an eye on the condition of your cleaning implements!

For example, the brush on your electric toothbrush should be replaced every 3 months.

68) Please remember that nicotine and acidic food products increase tooth erosion

Tooth erosion is chemical wear of the teeth where tooth enamel is dissolved by acids.

69) Understand that shooting pain in your teeth can be due to several reasons

If this type of pain is frequent, you should visit a dentist or mouth hygienist to find the underlying cause.

70) You can alter your oral health routines one thing at a time

If you have, for example, not flossed daily before, doing it every other day at first is a good start.