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Feeling fresher: How to be casually healthy whilst going out in Oxford

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Freshers’ Week is drawing to a close, and the first lectures are rolling around alarmingly fast. The past week has been a cycle of pub, club, and grub alongside a whirlwind of people you’ll spend the rest of your university time with. It’ll have been a tough week – the first week away from home for many, adjusting to newfound independence whilst navigating the throes of Freshers’ Week. With luck, you’ll have come out with a few good stories and some budding friendships. 

Yet, the toll of a regular party-going lifestyle may soon catch up with you. A lingering sore throat might have started developing during freshers – an omen of the famous ‘freshers’ flu’. Fatigue might start to catch up at the most inconvenient times – when sitting in the front row of crammed lecture halls. And the Hassan’s cheesy chips that felt so right after THAT Bridge night might be starting to feel less inspired.

Partying and going out are important parts of the social scene at Oxford, and for most, Fresher’s Week is only really a taste of the nights to come. Balancing an active partying lifestyle without completely compromising health is something I struggled with in my first year and something I’m determined to do better in my second. 

Fully subscribing to wellness principles, especially as a student, seems onerous, tedious and, well, a little boring; after all, plenty of social bonding does come from drinking, smoking and just not sleeping. Yet, letting health completely slide can catch up with you well before the end of an eight-week Oxford term: you feel groggier, less energetic, and eventually less enthusiastic about going out at all.

Getting enough sleep, drinking plenty of water, and eating a balanced diet are hardly revolutionary advice. Yet, so much of the time in Oxford, they feel almost unattainable or unsustainable. Implementing micro-habits and small tweaks could optimise and enhance the party-going lifestyle, and make going out in university just that bit more calm.

Giving your immune system that ‘Gasolina’

You can tell which lectures were recorded in Michaelmas from the orchestra of coughing harmonising with the lecturer: the soundtrack of students battling freshers’ flu whilst still diligently making their daily pilgrimage to lectures. (classic Michaelmas fresher behaviour). Freshers’ flu is the catch-all name for the coughs, colds, and influenza-like symptoms experienced after Freshers’ Week. 

Because Freshers’ Week centres around thousands of new undergraduate students travelling from all over the UK and the world to one campus or small city, a melting pot of infectious diseases boils anywhere where groups of students gather. Communal swigs of bottles of wine and other drinks at pres certainly don’t help. Neither do several nights of poor sleep and heavy drinking.  

Some of the factors contributing to freshers’ flu can’t or really shouldn’t be avoided: it is important to meet a wide range of people in one’s first week at university, even at the cost of some respiratory irritations the following week. For a lot of people, going out, drinking, and sleepless nights are formative experiences in Freshers’ Week. If you led a reckless lifestyle during Fresher’s Week but still don’t want to be completely wrecked by a bout of fresher’s flu, there are small preventative measures that you could put in place. 

Not sharing your drinks so liberally is a very easy, doable action. In first year, I struggled with this one – if someone did so much as look my way, I would be offering them a sip of my drink. Second-year me will rein in this habit: holding my drinks closer to myself, and just saying no if people I’m not too familiar with ask me to share. Not only does sharing your drinks put you on the firing line for fresher’s flu, but oral herpes and meningitis sound very scary. 

Small changes to your diet can also strengthen your immunity, preventing illness in the first place and speeding up recovery. Citrus fruit, like oranges and tangerines, are perfect options here. They taste good, make a perfect light snack at any time of the day, and are fairly cheap. They contain Vitamin C, an antioxidant critical for aiding the correct functioning of the immune system. Vitamin C cannot be made or stored by the body, and so external sources of this micronutrient, say from citrus fruits or even vegetables like bell peppers or broccoli, are essential, particularly when grappling with fresher’s flu. It’s comforting to know that ingredients common to most healthy-ish savoury meals, such as ginger, garlic and onion, contain antioxidants and other micronutrients important for good immune health. 

Even drinking tea during the day can aid immune health. Green teas contain high concentrations of epigallocatechin gallate, a chemical which boosts the body’s immunity, whilst both green and black teas contain flavonoids – very good news for the body’s immune system. Studies have also found that milk benefits immunity – suddenly a cuppa sounds like the silver bullet for fresher’s flu. 

By the sounds of things, any food or beverage that’s fairly-ish healthy and not too processed could be the answer to a smoother ride through the oncoming Fresher’s flu epidemic. 

Disturbia-nces of sleep and what to do about them

Day after day of late nights can leave you feeling fatigued, groggy and very much sleep-deprived. There is no clever hack that replaces sleep, but there are ways to make the occasional bad night less painful.

Post the club and any afterparties, it can be helpful to have a quick post-night-out sleep routine. For example, drinking lots of water and eating a light snack, like a banana, before bed. A warm shower and cleanse before bed can also help set a calming atmosphere. Although this might seem like a very long-winded process at the time, in first year I found that having this routine meant I had a better quality of sleep but also meant I woke up feeling a lot cleaner and nicer. 

Running on two to five hours of sleep can make the next day tough, both for you and the people around you. This is where naps are really your friends. A short nap around mid-afternoon – around 20 minutes – can improve alertness without consuming half the day, although exactly how groggy you feel afterwards varies. 

‘Nappuccinos’ can be incredibly effective. Drinking caffeine, for example, a latte, just before a nap means that you wake up feeling fresher, more awake and caffeinated. Caffeine from coffee takes around ten minutes for the first effects to be felt, with peak concentration typically being reached after forty-five minutes. This works perfectly with the timings of a nap and so can be an effective technique for working past the lack of sleep. 

In reasonable quantities, up to 400 mg per day for a typical healthy adult, caffeine can be a good helping hand following a poor night of sleep. Too much, however, can instead leave you jittery, anxious, nauseous, or struggling to sleep the following night.

Coffee isn’t for everyone, especially following a night out. In this case, teas are your friend – practically any, for example, Oolong, black, and green teas. Green teas and matcha tend to have higher caffeine content, and matcha is often preferred over coffee due to more prolonged and smooth effects on energy – the caffeine in matcha is absorbed more slowly compared to that of coffee, due to the presence of an amino acid called L-theanine. Cocoa also contains caffeine – so having a hot chocolate or square of dark chocolate can also contribute towards a solid caffeine intake, albeit a smaller dose. 

Although these tricks can get you through an occasional bad morning, it is also important to make sure that sleep deprivation does not become a constant throughout the remaining eight weeks of term at Oxford. Taking rest days, where you get a proper night of sleep, and saying no to some late-night social events throughout the coming weeks will ensure that running on three hours’ sleep per night is not your new baseline. Eventually, another night out stops being fun and starts feeling like an obligation. Sometimes the healthiest ‘micro-habit’ is simply saying no and going to bed. 

I Gotta Feeling I’ve got a hangover

It’s difficult to tell what symptoms of a hangover are and what is just pure exhaustion. Hangovers are typically characterised by vomiting, diarrhoea, headaches, sleep deprivation, amongst other symptoms. Interestingly, most hangover symptoms peak when blood alcohol concentration is back to zero.

This is probably the principle behind the ‘hair of the dog’ hangover cure, where one drinks more alcoholic beverages upon onset of hangover symptoms. Unsurprisingly, postponing your hangover by drinking more is not much of a cure.

Drinking lots of water both before going to bed and the morning after is a good idea, especially as alcohol suppresses vasopressin, increasing urination and contributing to mild dehydration. It will not magically cure a hangover, but it may at least address the thirst.

Some sort of kebab van novelty is the norm after a night out. While eating food following alcohol consumption can go a long way to easing hangover symptoms; however, fatty foods shouldn’t really be the go-to. As boring as it sounds, eating healthy, fairly unprocessed foods is the way to go: oatmeal at 4am; eggs and avocado on toast as a 1pm breakfast; if you really squint, carrot sticks could almost be chips. Not only is this cheaper than getting £5 fried food items after every early-morning escapade, but also your skin and waistline will be better for it. 

Finally rapping it up…

Term times at Oxford are notoriously short and notoriously intense, as first years will soon discover – and older students, by now slightly scarred, already know. Balancing a social life, a demanding workload, your health, and – for many – living away from home for the first time is difficult. 

I know I put health and wellness on the back burner in first year. I’m not planning a monastic second year in response. If anything, I want to go out just as much – only without feeling completely destroyed by week four.

Being healthier at Oxford does not have to mean swapping Park End for Pilates and becoming evangelical about chia seeds. Drink some water. Stop sharing bottles with half the smoking area. Eat something vaguely nutritious. Take a nap when you need one. And, occasionally, accept that the best preparation for your next night out is a night in.



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Summit calls for human rights safeguards on AI

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Human rights experts called for stronger legal protections against the risks posed by artificial intelligence (AI) at an Oxford AI and Human Rights Summit, with speakers arguing that human rights standards must be embedded into AI governance and technology. 

The summit was hosted at the newly redeveloped Rhodes House in Oxford and organised by the Institute for Ethics in AI. It built upon Professor Yuval Shany’s consultation on a white paper, published in 2025, on the need for and feasibility of an international AI Bill of Human Rights, which proposes ways to adapt existing human rights standards so as to better address some of the unique challenges posed by AI systems and their uses. 

An opening video address from the United Nations High Commissioner for Human Rights Volker Türk outlined how AI policy can keep pace with a fast-developing technology. He said that “great power demands responsibility on the same scale, and when the two don’t match, we have a problem”. Corporate control, he explained, means that AI policy stretches beyond existing national borders. He continued to praise this summit for bringing together leaders and representatives at the forefront of the discussion.

 Speakers called on the UK government to establish legislation, recalling Labour’s manifesto commitment to an AI Bill of Human Rights. The panellists broadly agreed on the importance of human rights, but appeared less aligned on what enforcement should look like in practice.

 In an exclusive interview, Michael O’Flaherty, the Council of Europe’s Commissioner for Human Rights, told Cherwell that political short-termism Continued on pg. 2 risks undermining efforts to address the long-term consequences of AI. “We are infected across our societies with shorttermist responses to the great issue of our societies and politics,” he said, adding that electoral cycles make it difficult for politicians “to think beyond the next election”. 

O’Flaherty also noted that younger generations no longer take the international human rights system for granted. “There is no longer an assumption that the human rights system is safe, that it will survive,” he told Cherwell. He argued that political leaders increasingly treat human rights selectively, saying: “Increasingly, leaders are treating human rights, if they are respected at all, as an a la carte buffet. We take those rights because they serve our goal. We’ll ignore others because they get in the way.

The summit also heard concerns about the effects of AI-generated misinformation on communities that may have limited access to, or awareness of, the technology itself. An audience question asked human rights experts to consider the impacts of AI on populations, such as those in India, who might be unaware of its existence. The focus on the impact of AI on populations in developing countries more vulnerable to the power of big tech was a key theme of the summit. 

Eileen Carter from the South African Human Rights Commission warned that underrepresentation of African languages in large language models could exacerbate existing inequalities. She also raised concerns about the effects of misinformation and deepfakes on elections, referring to more than 360 deaths associated with unrest and the amplification of narratives. 

The third panel, which offered a civil society perspective on promoting human rights in AI systems, offered some hope. Across all speakers, the potential for AI to transform the beliefs that underpin human rights, including the rights to water, education, and an interpreter, was debated. When asked about AI’s potential to unravel and alter the definition of human rights, such as what is included in the ‘right to education’ O’Flaherty told Cherwell: “The damage that can be done by AI has hit more dramatically and more visibly than perhaps any other sector within education through the phenomenon of cognitive loss, of cognitive transfer. We’re only beginning to realise the extent to which we have allowed education to be fundamentally undermined for an entire generation. 

“It’s time to seize that now and engage it. I’m not sure that the classic understanding of the human right to education is particularly well-framed for this extraordinary development.”

 In a discussion on different countries’ regulatory approach to AI, Suresh Venkatasubramanian, professor at Brown University and former AI advisor to US President Joe Biden, argued that AI systems should not be treated as inevitable developments beyond human control. “We continue, I think, to talk about AI as a thing that emerged out of nowhere that we just have to deal with,” he said. “We forget that these aren’t coming from an alien planet and they were built by entities that choose to build them in a certain way.” He called for pressure on technology companies to make different choices about how AI systems are developed. 

Questions of accountability also emerged during discussions about AI’s potential to improve access to justice. Research presented by Philippa Webb said that only 10% of people who have access to a lawyer can get one while there are thousands of bookings for an interpreter in a court covering 150 languages. However, this progress is not cemented as “general-purpose chatbots hallucinate 58% of the time on a legal task”. The use of AI in moderating legal proceedings raised fundamental questions about humanity and authority. Thompson Chengeta from Liverpool John Moores University said that “human rights is the last line of defence so when we say we want a human rights based governance… human rights is not an idea, it is an obligation. There is a gap that can only be recovered by a legally binding instrument”.

The event culminated in a panel offering an industry perspective. Co-host Dr Caroline Emmer De Albuquerque Green questioned representatives from Meta, Google, Microsoft, and OpenAI. Michael Karimian, who works in digital diplomacy at Microsoft, discussed the role of private sectors in engaging with AI, defining corporate responsibility as something which “provides transparency and identified risks”. 

All companies supported having formal programmes to ensure that they have an AI policy in place. Within their own companies, they suggested protective measures such as specialised training to ensure that policies, such as whistleblowing, are understood. Alexandria Walden from Google described how consultations with stakeholders could be used to identify when the product breached users’ boundaries. These assessments, according to OpenAI’s spokesperson, “feedback into tangible technical input” and “benchmark it”.

Fundamentally, understanding the rationale behind human rights is imperative, though lacking. Alexandria Walden from Google said: “Whether or not they understand human rights, they care enough to infuse it in their company… we might not always get it right, but it is something we care about.” 

Where former panels discussed controls to ensure human rights are considered in the development and implementation of AI products, this panel focused on mitigation. A spokesperson from Google pointed out that technology is inevitably going to move faster, so multiple tools are needed. Companies, OpenAI’s representative noted, still encounter issues such as discrimination and free speech. Consequently, they regard this as an additional policy which companies have a structured model to deal with, but newer companies, and newer industries, haven’t learnt it yet. 

In her concluding remarks, Green called for policy makers to “make the abstract actionable” at both governmental and corporate levels. She argued that, by framing the issues posed by AI as human rights issues, we gain a “foundation” for recognising AI’s many societal impacts.



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Oxford University launches Ebola vaccine trial in Uganda

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Ugandan participants in a clinical safety study received an Oxford developed Ebola vaccine this week. 

Researchers vaccinated the first participants on 6th October in Masaka, Uganda. The phase follows the launch of a first-in-human Phase I trial in the UK evaluating the same vaccine candidate. 

They received the vaccine as part of an evaluation of the safety and efficacy of a ChAdOx-based Bundibugyo Ebola vaccine candidate developed by the Oxford Vaccine Group (OVG) and the Pandemic Sciences Institute at the University of Oxford. 

Development for this vaccine began in May this year in response to the ongoing Ebola outbreak in the Democratic Republic of the Congo (DRC). The research, led by OVG’s Professor Teresa Lambe and Professor Simon Drysdale, is funded by the Coalition for Epidemic Preparedness Innovations (CEPI). No licenced vaccine for the Bundibugyo strain of Ebola virus currently exists. 

In a statement to Cherwell, OVG said its involvement includes collaborating with the Ugandan research team to support “the study’s scientific design, clinical trial coordination, safety oversight, and evaluation of vaccine safety and immunogenicity”. The Phase I clinical trial addresses a rare strain of Ebola virus affecting communities in the DRC since May. The phase is a collaboration between the Medical Research Council/ Uganda Virus Research Institute and the London School of Hygiene and Tropical Medicine (LSHTM). 

Dr Nicole Lurie, CEPI’s Executive Director for Emergency Preparedness and Response, told Cherwell: “It [the Bundibugyo outbreak] remains the fastest-growing and second-largest Ebola outbreak ever recorded – and we currently remain without a licensed vaccine or treatment.” The Bundibugyo Ebola epidemic in the DRC has surpassed 8,600 cases, with almost half of infections proving fatal. 

The outbreak was declared a Public Health Emergency of International Concern (PHEIC) by the World Health Organisation (WHO) in May. 

OVG told Cherwell: “For more than a decade, the University of Oxford has performed many clinical trials of candidate viral-vectored vaccines. Some of the most promising vaccines used a modified chimpanzee adenovirus, a harmless version of a common cold virus. The Oxford-AstraZeneca (ChAdOx1) COVID-19 vaccine was approved for emergency use in the UK in December 2020 and was estimated to have saved six million lives during 2021 alone, and over 3 billion doses were used worldwide.” The adenovirus vector vaccine technology trialled in this study was successfully used worldwide as part of the Oxford-AstraZeneca COVID-19 vaccine. 

More funding is necessary to ensure the development and approval of the Ebola vaccine. Lurie told Cherwell: “Without sufficient additional funding, we are at risk of not being able to develop these promising vaccine candidates… CEPI urgently needs US$128M now to keep our Bundibugyo emergency R&D response moving. Without it, we are putting the DRC, and the world, at tremendous risk.”



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Why does everyone like East of Eden so much?

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Spoilers Ahead!!

East of Eden is a special book in many ways. It is beautiful, for one, and loving too. John Steinbeck dedicated it to his editor and long-term friend Pascal ‘Pat’ Covici. In the preface, he describes East of Eden as though it were a box, a wrapped gift; for his dear friend, the author has packaged “the pleasure of design and some despair and the indescribable joy of creation”, there is also “on top of these” “the love I have for you”. Above that “gratitude and love,” trapped with all the “joy” and “despair,” is the empty space of human potential: “Still the box is not full.” 

Steinbeck was born in 1902 in Salinas; thus, an unmistakable personal nostalgia colours the voice of the semi-autobiographical narrator. “I remember my childhood names for grasses and flowers,” he begins on the first page, “I remember where a toad might live and what time the birds awaken in the summer”. Throughout, despite, or perhaps because of, the various horrors the author explores, he always makes time for nature. In chapter eight we meet Cathy, one of those “monsters born in the world to human parents”. Amongst the schemes of her girlhood, Steinbeck remembers to mention “the young grass” that “bristled under the sun” and “the yellow dandelions”. In part, I think the explosion in East of Eden’s popularity is due to Steinbeck’s affection for Salinas Valley. The compulsiveness of his characters is present, as always, so is his ability to render any landscape powerful, visceral in prose. But there is something, ironically, lapsarian about East of Eden: it is a relic of the author’s own childhood. 

Everyone enjoys beauty; a beautiful book, written in a determinedly readable style, is bound to become popular, not to mention the endless power of nostalgia. But there is something else in East of Eden, I believe, that has catapulted it from the fame of every book-tok influencer’s favourite lists to a multi-million dollar Netflix show. I read the book in 2023, perhaps a little ahead of the curve – if that’s possible for a book published in 1925. Since then, I have recommended East of Eden to everyone who asks. But, I would not say it is my favourite book; it might not be in my top five. Rather, I recommend East of Eden in the same way a film buff recommends Good Will Hunting.

It’s feel-good; it’s the ultimate feel-good book because it tells you that your life is your choice. Be good, be bad, be a little bit the one and a little bit the other: just don’t imagine for a second that it is not under your control to be so. The message emerges slowly over the first few hundred pages, but arrives suddenly at the forefront in chapter 24, through the voice of Lee, a Chinese man who cares for Adam Trask’s boys when both father and mother have abandoned them. Adam Trask, of course, embodies his biblical namesake as husband to the ‘monster’ Cathy, and father to the Cain/Abel parallel, Cal and Aran. 

Lee describes the arduous process of translating Hebrew with four elderly Chinese gentlemen who live in San Francisco, smoking opium and solving whatever problems people bring them. After two years, he and the four elderly gentlemen can translate the passage – thus resolving a discrepancy in English translations of the Bible. “The American version orders men to triumph over sin… The King James translation makes a promise… But the Hebrew word, the word timshel – ‘thou mayest’ – that gives a choice,” Lee concludes, “It might be the most important word in the world”. Regardless of whether or not Steinbeck’s Hebrew translation is correct, which it likely isn’t, he’s right that ‘may’ is the most important word in the world: it is the belief in choice, the hope at the bottom of the jar, the empty space in the box that is “still not full”.

If it weren’t couched in the natural beauty of Salinas Valley, or the fascinating moral drama of the Trask and Hamilton families, Steinbeck’s message wouldn’t work so well. That said, the message is central to the book. Whilst other authors of his period reach for obscurity, designing their work to be a puzzle, a dream that requires clever interpretation, Steinbeck teaches a lesson. He delivers an earnest sermon. East of Eden is didactic; it is a fantastic book, it has beautiful language and compelling characters, but it is ultimately didactic. People enjoy reading it because it gives them a sense of control: Netflix could gamble millions on its popularity because they knew it was something that made people feel good about themselves, something they would want to watch on the screen.

East of Eden is a book like Pandora’s Box. It is well crafted, beautiful to look at. Inside, the author examines what he sees as the fringes of humanity, our best and worst parts: “Pain and excitement are in it, and feeling good or bad and evil thoughts and good thoughts.” When all this has been discarded, when we think the box is nearly empty and the indomitable Trask lies dying, Steinbeck presents us with the final gift. It is the word timshel, the choice to be good or bad in our lives: hope.



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