The fear of gaining weight is a good deterrent to stay in shape, but it is not the only reason students should take care of themselves.
Dr. Anita Flick, Health PAC advisor, said it is important for students to manage time wisely in order to reduce the risk of stress-induced illnesses.
“Lack of sleep, high levels of stress and a poor diet can make you more vulnerable to catching an illness or just make you feel bad in general,” Flick said.
According to Flick, short-term stress can get students through exams, but long-term stress weakens the immune system.
“The autonomic nervous system kicks in when a body is exposed to long-term stress, which results in physical symptoms ” Flick said. “The first symptoms are usually mild, such as chronic headaches and increased risk to colds.”
Over time, Flick said continuous stress can lead to depression, obesity and hair loss, among other illnesses.
In addition to stress, a poor diet can lead to short-term sickness, weight gain and long-term illnesses, according to the University dietician, Lisa Eberhart.
According to Eberhart, the secret of weight gain isn’t complex. In fact, it comes down to one basic principle.
“Anyone who takes in extra calories will gain weight,” Eberhart said.
Eberhart said beverages, especially soda, sweet tea and espresso drinks, can be a major source of unneeded calories.
“Don’t drink your calories, consume water with meals,” Eberhart said. “Soda and alcohol have a ton of empty calories.”
In college, dining becomes a social event, which can also have a large impact on eating habits. The dining halls provide all-you-can-eat service, and when engaged in deep conversations, students often go fill their plates again and again, according to Eberhart.
“Look at what you are eating,and think about how much you are putting into your body,” Eberhart said. “If it looks like a lot, then it probably is”.
She also mentioned that portion control is essential for good eating habits. Eating on the go often leads to unhealthy choices, Eberhart said, but now University Dining is making it even easier for students to eat well on the go. Students can purchase a to-go container and fill it with whatever can fit, and take a piece of fruit for the road as well. The containers can be re-used, but if it is inconvenient to carry, then the students can rinse it out, turn it in, and receive a token to take with them until they need to redeem it for another container.
“Take the stairs, and skip the wolf-line when possible. Walking to class has such huge advantages” said Eberhart.
If students want to keep track of how far they are walking across campus, they can pick up a free pedometer at the dietician’s office.
The University not only offers dietary counseling services, but a wide variety of ways to stay active, including physical education classes, inter-mural and club sports, outdoor adventure classes, and Carmichael Gymnasium and Recreation Center.
Jesse Riley, a senior in finance, and a TA for Outdoor Leadership classes, said, “working out keeps you disciplined to stay in a healthy routine, and that discipline affects other aspects of daily life as well.”
Once people start making healthy choices, Riley said, making them again and again gets easier over time. She recommends setting aside a specific time to work out or play sports every day.
“Taking a PE class makes you squeeze fitness into your schedule. Most of them are really fun, so people stick with it even out of class,” Riley said. “If you take it for a grade, you end up working that much harder.”
According to Riley, inter-mural and club sports are a great way to stay in shape and to network.
“For freshman, transitioning to such a different environment can be intimidating, but joining a team can make it so much easier,” Riley said.
Riley also encouraged students to find something they enjoy doing so that they keep going back to it, and to try new things they might not have experience with. Basic sanitary observations can help students stay healthy, according to Dr. Flick.
“When you are in close contact with others and don’t wash your hands, eat well, get adequate sleep, you spread the germs and increase the risks,” Flick said. “So, know where viruses lurk and avoid them.”
Flick said to wipe down items and keep food refrigerated or covered, keep things clean and be sure to wash yourself, your clothes, and your utensils. In addition to stress, diet, and exercise, there is one other key to maintaining wellness, according to Dr. Flick.
“Getting enough sleep can help students retain information better, make better decisions, and stay in a better mood,” Flick said.
Flick encourages students not to fall into a vicious cycle of procrastinating, getting behind, not sleeping enough, and stressing because it can lead to poor diet and exercise choices, which in turn lead to poor health.
