Congratulations, you've made it.

Now it's time for some serious girl talk about how you're going to get through the next four years in a new place while trying to make new friends, fit in, and get good grades... all on your own! Destined to become a college girl's best friend, this head-to-toe guide will keep you physically, mentally, and emotionally healthy on the exciting journey to independence and adulthood.

Dr. Jennifer Wider has networked with college girls around the country to find out the information they needed most. Here are answers to all your questions about:

 •sexuality and birth control  • eating disorders  • sleep problems  •w eight management  • Pap smears and gynecological health  • protecting yourself against STDs  • handling depression, anxiety, loneliness, and stress  • treating PMS, PMDD, yeast and urinary tract infections  • drugs and addiction  • proper diet and nutrition  • surviving spring break  • navigating the college health center  • and much more

From the common cold to tattooing to what every girl should pack in her "campus health kit," you'll find it here. Written in consultation with college grads who've been there and done that, this is the most important book you'll carry for the next four years.

Chapter 1

Did you ever play that game: What three items would you take if you were stranded on a desert island? Or what would you need if you got stuck in a cave or buried in an avalanche? How about this one: What would you need if you left home and were on your own for four years?

While college isn't exactly a desert island, you may feel like you're in a cave from time to time or buried underneath an avalanche of work. And although most of you won't need night- vision goggles, ropes, or a canteen of water, there is a list of supplies you'll want to include for that long journey out of the safe and friendly zone formerly known as home.

The Complete College Girl's Health Kit

As you pack up your old life and put it into boxes and duffel bags, put aside an extra box for a health kit. Even though your health is probably the last thing on your mind as you're getting ready to go to college, you'll find that having the following supplies on hand will make your life there easier. One of these days you'll thank me for this list—like when you have a pounding headache at one a.m. and you don't have to go looking for an all-night pharmacy, because you have all the pain relievers you need right there in your health kit; or when your roommate twists her ankle racing down the stairs to class and you're the only one in the dorm with an instant ice pack; or when there's a power outage across campus, and you've got a working flashlight.

"The Complete College Girl's Health Kit" is specifically designed for female students going off to college for the first time. It contains all of the basics necessary to keep you safe, healthy, and well taken care of while away from home. Stocking Your Kit

First, you'll need a large and roomy box—not as big as a laundry basket, but maybe about the size of two shoe boxes. Next, you'll need to go shopping at a drugstore for the following supplies:

• Bandages (in all different sizes).

• Ace bandage with clips.

• Instant or refreezable ice packs—for injuries that involve swelling. Use as soon as possible, and keep applying every few hours during the first two days.

• Pain relievers—ibuprofen (Advil/Motrin), which is good for muscle pain and cramps; and acetaminophen (Tylenol), which is good for fever control and headaches.

• Antihistamine (Benadryl)—for allergic reactions (if you have a history of severe allergic reactions, include an EpiPen).

• Antibiotic cream—to help prevent infections in cuts, scrapes, and minor burns.

• Hydrocortisone cream (1%)—for common rashes and insect bites.

• Antacids (Tums or Rolaids)—to treat heartburn.

• Pepto-Bismol—for minor stomachaches (great for adjusting to cafeteria food).

• Antidiarrheal agent (Imodium/Kaopectate)—to control diarrhea (like after half-price sushi night).

• Yeast infection treatment—for those nasty vaginal infections you occasionally get.

• Athlete's foot spray—you'll know why once you see the showers! (Don't forget your flip-flops, and hopefully you'll never have to use this one.)

• Digital thermometer.

• Cough drops.

• Cold/flu nighttime medication (Nyquil)—when you have a cold and need to get to sleep.

• Earplugs (especially if your roommate wakes up at five a.m. to row crew!).

• Saline eyedrops.

• Tweezers—to remove splinters or ticks.

• Sunscreen lotion and lip balm (with SPF of at least 15)—to apply all year round, so your skin will stay young (not to mention cancer free) for many years to come.

• Emergency acne medicine (benzoyl peroxide cream/gel or whatever works for you)—a must for that unexpected breakout before spring formal or any oral presentation!

• List of emergency numbers—Mom, Dad, Grandma, and your family doctor at home.

• Flashlight and batteries.

This kit will help you deal with most of the health issues you are likely to face. But don't get any ideas; you're not the school nurse! Contact your student health center or local doctor if you have any questions or concerns.

Navigating the Campus Health Care Center

At my college, no matter what ailment you had, the nurse at the health center always asked: "Are you sexually active?" She felt that she was on a mission from above to give out condoms to all sexually active students. I'll never forget the time one of my good friends had fallen and cut her chin. As blood streamed down her face, the nurse asked, "Are you sexually active," the second my friend walked through the door of the health center. Through all the blood, she managed to answer candidly: "No! Kick me while I'm down!"

Chances are you'll visit the student health center at one time or another during your college years. Whether you'll need a prescription for birth control or treatment for strep throat or the stomach flu, it's important to get a sense of who works there and what's available to you. Although birth control and other sex-related health issues account for the majority of student visits to the health center, the center can provide many other invaluable services.

Of course, the facilities at student health centers across the country vary greatly. Some have a limited staff; others have a variety of counselors, physicians, and nurses available to assist you. Some have very few programs, while others have an unlimited array of offerings, support groups, and intervention programs. If your school is affiliated with a medical school or other graduate programs, you can expect a wide variety of services.

When you arrive on campus, take a trip to the student health center to familiarize yourself with its services, or read about it in your campus information packet. Remember, you need an annual checkup, including a pelvic exam and Pap smear (see the section "Your Annual Pap Smear and Pelvic Exam," in this chapter). So, if you didn't get one before leaving home, you could schedule your appointment and check out the center at the same time. (Some women will opt to get their exam at home during break; that's fine, too, as long as you get one!)

Here's a list of some of the resources that may be on hand at your school:

The staff: Many schools have a multidisciplinary staff made up of doctors, nurses, psychologists, social workers, health educators, dentists, and physical therapists ready to assist you.

Medical services: Most schools have primary medical care available by appointment. Many have the ability to treat walk-in emergency cases or will refer to a local hospital. Many have inpatient services, which allow you to stay overnight or for several days if need be. Some centers have travel-planning services (immunizations for a semester or year abroad).

Psychological services: Many schools have crisis-intervention teams in place to deal with issues ranging from date rape to eating disorders. Some schools offer individual or group therapy, peer counseling, and support groups. Some offer depression screening and suicide-prevention programs.

Birth control: Depending on where you go, your school may or may not offer birth control pills and/or emergency contraception.

Don't be embarrassed to seek help. They've seen it all before; I promise. I knew someone who accidentally put two tampons and couldn't get them out, in but was too mortified to go to the health center. After much persuasion by her friends, she finally worked up the nerve and went. And lucky for her. Had she waited much longer, she would've had a really nasty infection to deal with!

Depending on the campus, you will find all kinds of resources available if you need additional assistance. From residential advisors to religious leaders, people are there to help you. If you need support, don't hesitate to ask for it!

Reasons to Visit the Student Health Center

A large number of college women will visit the student health center only in case of emergency or to get a prescription. If this sounds like you, we're about to change all of that! Seeing a doctor once a year is a must. And visits to the dentist are also important.

Your Annual Checkup Should Include:

A physical exam: This is the normal, head-to-toe, open your mouth and say "Ah" exam. Your height, weight, blood pressure, and pulse should be taken. The doctor may listen to your heart and lungs. Your vision will likely be tested, and if there are any changes, you'll be referred to an ophthalmologist. Don't forget to mention any medications that you're taking, any allergies you may have, or other medical problems you may suffer from.

A breast exam: The doctor should examine your breasts for lumps or other abnormalities. This is a great time to learn how to do a self breast exam (SBE), which you should be performing on a monthly basis, one week after your period.

A gyn exam: You should have a full gynecological exam, which includes a Pap smear and pelvic exam.

The talk: Take advantage of this one-on-one time to discuss any issue weighing on your mind. Don't be shocked if the doctor initiates a conversation about sex, drugs, alcohol, or your dietary habits.

Don't Forget Your Teeth:

A dental exam: You should visit the dentist twice a year for a cleaning and checkup.

Immunizations: Most colleges will require your immunization record to be up-to-date before you start school. But you may need booster shots for some of your childhood vaccinations. Check with your doctor at home. Other vaccines that you may want to consider before starting college include hepatitis and the meningococcal vaccine, especially if you'll be living in a dorm. You can discuss these options with your physician as well.

One Last Thing

The student health center will most likely be able to service all of your needs. However, if you have a chronic medical condition, such as diabetes or asthma, you may want to contact a local specialist. The health center can offer referrals, or your doctor at home can call a local physician.

Copyright © 2006 by Jennifer Wider, M.D.. Excerpted by permission of Bantam, a division of Random House, Inc. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.

Tags: Women's Health

About the Author

Jennifer Wider is a doctor and medical journalist who was formerly managing editor of the ivillage Health Channel website, and is currently a news service reporter for the Society for Women's Health Research, a non-profit organization dedicated to improving the health of women. Her column for SWHR covers a variety of women's health/medical topics and is syndicated to newspapers, magazines, and websites across the country. She lives with her physician husband, and daughter and son, in Westport, Connecticut.