STUDENT WELL-BEING THROUGH LIFESTYLE MEDICINE
Course Facilitators
Dr. Parag Sharma, MD
Psychiatrist & Lifestyle Medicine Physician
Dr. Sandeep Kumar, PhD
Psychologist & Lifestyle Medicine Expert
Target Group
College Students (18+ years) seeking to enhance mental, emotional, and physical well-being
Format
Online Resources
Duration
8–10 Weeks
Course Overview
This course explores how Lifestyle Medicine (LM) can enhance the mental, emotional, and physical well-being of college students. Through an 8–10 week structured program, participants will learn to adopt healthier habits across the six pillars of LM—nutrition, physical activity, restorative sleep, stress management, social connection, and avoiding risky substances—while also assessing their own progress through validated tools.
Learning Objectives
By the end of this course, students will be able to:
1
Understand the role of lifestyle factors in stress, anxiety, sleep, and academic performance.
2
Apply evidence-based LM interventions to daily life.
3
Develop healthier eating, exercise, and sleep patterns.
4
Practice mindfulness and stress management techniques.
5
Strengthen social connectedness and emotional resilience.
6
Recognize and manage risky behaviors and substance use.
Course Modules
Week 1–2: Diet & Nutrition
- Introduction to whole-food, plant-predominant nutrition
- Meal planning & mindful eating
- Workshop: Preparing simple, balanced meals on a budget
Activity: Keep a 2-week food journal
Week 3–4: Physical Activity
- Benefits of exercise for mood, stress, and focus
- Designing personalized fitness routines (aerobic + strength)
- Group fitness challenge for motivation
Activity: Log weekly steps, workouts, or sports activity
Week 5–6: Restorative Sleep
- Understanding sleep cycles and circadian rhythm
- Strategies to improve sleep quality (sleep hygiene, bedtime routine)
- Workshop: Creating your own "sleep tracker"
Activity: Daily sleep log + relaxation practice before bedtime
Week 7–8: Stress Management & Mindfulness
- Stress triggers in academic life
- Meditation, breathing exercises, and cognitive restructuring
- Guided practice: 20-min mindfulness meditation
Activity: Daily reflection journal on stress and emotions
Week 9: Positive Social Connection
- Building empathy, gratitude, and compassion
- Activities: Peer-sharing circles, gratitude journaling
- Role-play: Handling relationship conflicts with healthy communication
Week 10: Avoiding Risky Substances & Behaviors
- Understanding peer pressure and decision-making
- Skills: Refusal training, rational decision-making, self-control practices
- Workshop: "Design your healthy coping plan"
Assessment Methods
1. Pre- & Post-Questionnaires
- LMHB Questionnaire (Lifestyle & Health Behaviors)
- DASS-21, PHQ-9, WEMWBS, PSQI (for mental health, stress, sleep)
2. Weekly Journals
- Tracking diet, exercise, sleep, and stress throughout the program.
3. Focus Group / Reflection Sharing
- Qualitative insights and shared experiences.
4. Final Assignment
- Personal Lifestyle Medicine Action Plan for sustainable change.
Expected Outcomes
Reduced stress, anxiety, and depression
Improved sleep quality and physical fitness
Healthier dietary habits
Stronger emotional regulation and resilience
Better academic focus and performance
Sustainable lifestyle changes beyond the program
Certification
- Students completing at least 80% of sessions and submitting final reflection journals will receive a Certificate in Lifestyle Medicine & Well-Being Practices for College Students.
