BACK TO SCHOOL 2011: Tips for Healthy College Living

Wednesday, August 31, 2011

Rachel Eides, GoLocalProv Contributor

btshealthycollege

The food may feel fun, but the outcome won't be

Prevent puffy tired eyes, an emptied wallet from chips and lattes, laziness and fatigue, illnesses, and of course, the dreaded “Freshmen 15.” The college environment can be the most difficult place to stay healthy but it is extremely important because health greatly affects a student’s overall happiness and academic performance. Anne Buffington, Registered Dietitian of Brown University Health Services, offers the top tips to help college students stay healthy.

Eat in balance, variety and moderation

Food can be a great part of the college experience, but some students may have difficulty adjusting to the foods offered in the dining hall, which will be different from what they are used to eating at home. “I explain to students that part of normal eating is being able to adjust to what foods are available, and to explore their options. I also encourage them to pay attention to their intuitive hunger and fullness signals to navigate their appetite and energy needs,” said Buffington.

“Establishing a consistent eating schedule that emphasizes balance, variety, and moderation in food choices allows for basic nutritional requirements to be met, while leaving room to manage those normal college food experiences of ordering late-night take-out with a friend, going out for ice cream, or attending a free meal at a campus event.”

Sleep is key

Sleep patterns can greatly impact physical health and academic performance. “Erratic sleeping schedules in college can easily lead to erratic eating schedules, and many times students who are sleep deprived resort to filling up on foods and beverages high in sugar and caffeine to stay alert throughout the day,” said Buffington. The “quick fix” of fast energy won’t last long and can lead to greater fatigue. “I recommend students on the go pick up a piece of fruit like an apple or banana and pair it with some protein like peanut butter or milk to give them the lasting energy they

healthycollegefitness

Staying fit is key for several reasons

need," Buffington said. "Not only will it most likely keep them satisfied longer, it will probably be cheaper than that Venti soy latte, no foam, with a double shot of espresso."

Find ways to enjoy physical activity

Physical activity is beneficial to health in many ways because it can help students sleep better, manage stress, better regulate food intake, and also increase productivity. “I encourage students to participate in activities that they genuinely enjoy, and find out if there are fitness facilities that are available to them on campus for free or at a discounted rate,” said Buffington. “Since walking and biking to destinations is such a normal and necessary part of college life, it is easily overlooked, but it can count as part of a student’s physical activity for the day.”

Identify the early signs of stress

With vigorous academic demands and a lively social life, stress is inevitable, which can also affect eating habits. “When I ask college students to rank their stress level on a scale from 1-10 it is amazing some of the responses I get, and it is rare that I meet with someone who is lower than a five,” said Buffington.

“Since stressful emotions are usually held and felt in the stomach and gut, the same place we feel hunger and fullness, I notice students appetites are affected in one of two ways; they feel stress in their stomach, interpret it as hunger and tend to reach for more food during this time OR feel emotionally ‘full’ from stress, which can decrease appetite and result in not eating enough to support good health and immunity." It is important for students to identify which extreme they may go to make better food choices. Also, identifying early signs of stress may prompt them to manage them in a more productive way.

Get to know campus resources

Know the location of the campus health center, its services and hours, and also the nearest hospital. Remember to prevent illnesses by getting a flu shot, and avoiding water fountains and shared drinks or utensils. “My final piece of advice for students is to get familiar with the resources that are available to them on campus to make a smooth and healthy transition to life at college,” said Buffington. “When students have this information they can seek out the support they may need to make balanced choices that positively impact their health, both physically and mentally, while staying focused on the most important thing – enjoying the college experience.”