I had looked forward becoming a freshman in college for the last four years. Yet, strangely I felt very alone on campus. With freedom and independence comes responsibility, and I had little advanced warning of what this might entail. I share a room, share laundry facilities, even showers. I get in line for food, have to set an alarm,and tote my toiletries through the hall. Parties rage almost nightly, and I’m constantly slammed with choices, actions, and consequences.
According to Brian Krans of Healthline, while freshmen account for a quarter of college students, they make up a third of all campus deaths. (http://www.healthline.com/health-news/children-top-health-dangers-for-college-freshmen-091413) So, how do we deal more effectively with transitioning into college? Think mind/body connection, and ‘we are what we eat’; the latter includes alcohol consumption, cigarettes, or any substance we put into our system.
Here are some suggestions to stay healthy.
WALK. Walking is exercise, and exercise increases endorphins (the brains feel good chemicals). Take the stairs instead of elevators. You get the idea.
GET ENOUGH SHUT-EYE. Students notoriously lack sleep and will occasionally get none at all, but what happens to us when we are sleep deprived? Our judgment is impaired and it’s similar to drinking alcohol. Our memory, and ability to focus and concentrate, and therefore performance plummets. We also eat more. Sleep deprivation suppresses immune system functioning, and reduces production and activity of T cells. These are the specialized types of white blood cells that directly attack bacteria and viruses, stimulate antibody production, and produce cytokines that activate other T cells to aid in the immune system response. When we lose sleep, we also make our bodies especially vulnerable to bacterial and viral infections. Loss of sleep causes multiple hormone imbalances that significantly affect metabolism regulation, appetite and hunger control, and storage and breakdown of fat. I don’t think anyone wants any of these negative effects, so get some sleep!
EAT HEALTHY. This may be the single most difficult task for incoming freshmen. Ladies, we have all heard of the freshman 15, and it doesn’t pack on from trips to the salad bar. Some tips to avoid the freshmen 15 include :
- Staying away from greasy, fried, and battered foods
- Being aware of and lower your white sugar consumption, as well as your intake of high fructose corn syrup
- Eating as many raw foods as possible
- Grabbing healthy snacks between meals, not the bag of Doritos
- Eating breakfast and stick with low glycemic index foods, like oatmeal. Fruity Pebbles are no longer part of your vocabulary
- Sticking to one trip to the buffet
- Restricting dessert to one meal per day
- Watching what you drink. Sodas and often fruit juices are almost sugar water. Go for the banana instead, and stick to water as much as possible.
Of course, don’t make yourself crazy, just be aware.
EXERCISE. Get out there and get moving. Intramural sports, yoga, Zumba, and frisbee, are all great options! Sit-ups, lunges and other simple exercises can be done in your dorm room. How about learning body weight resistance training? There are yoga and Zumba classes on campus, and working out is a great way to spend time with friends!
SOCIALIZE. Don’t stay holed up in your room. Get out there and meet people! Even simple things, like leaving your door open while you’re studying in your room, can be the spark that begins lasting friendships. Attend events on campus, and sit by different people in your classes. Juniatians are really friendly people!