ASK BONNIE for February 2000

Question:

I am a 19 year old college student. My diet, sleeping habits, and amount of exercise are terrible. I drink at least twice a week, sometimes more. I feel sluggish all the time and do not feel healthy at all. Suggestions?

Answer:

Of course you will feel sluggish. Eat healthy. Sleep regularly. Exercise more. Stop drinking. These are the obvious suggestions, yet it is not what you want to hear. College Living is a most pressing issue. During the college years, young men and women push themselves to the unhealthy brink. Some of it is self-induced, but the lack of healthy options available at Universities is a major force. Let us not forget, the college years are still a growing period for the human body, mentally, emotionally, and physically. Proper nutrition is crucial for future habits and for risk of chronic disease later in life. College students feel invincible, throwing out all conventional wisdom about what they need to stay healthy. Besides how it affects your school work, what an unhealthy college lifestyle does to your health is significant. Here are some keys for staying above water in the college environment:

Balance: Of course you’re going to gain weight eating pizza five times a week at 10pm. Remember, when you eat, keep it balanced. Each time you eat a carbohydrate, make sure it’s accompanied by a protein or fat. Try to have a piece of fruit or a vegetable with every meal or as a snack. Cut down on the junk food. Quick idea: wonderful protein, vegetable or fruit smoothie shakes by companies like Odwalla, Fantasia, Hansens, etc. are available everywhere on college campuses. They are quick liquid mini meals that you can drink on the go.

Exercise: Even if it is walking, do it. Walk to class instead of drive. Walk up and down stairs. Do isometrics when studying. Anything to burn calories. Find a intramural sport. Take a kinesiology class that warrants exercise. This will go a long way in keeping your weight managed and your energy level balanced.

Supplementation: It is near impossible for a student to receive all of their required nutrients through diet alone, especially if eating dorm or "fast" food. In fact, a recent U of Connecticut and Yale study reported that while both male and female students get enough calcium and vitamin D, both groups are lacking in daily intake of Magnesium, which could have implications for later risk of osteoporosis, among other conditions. Find a daily multivitamin or powder that covers basic nutrient requirements, with extra Magnesium, Vitamin C, and Zinc for times of extreme stress or illness.

Curb the Drinking: While it is well documented that drinking in college is prevalent, probably more than any other point in your lifetime, I recommend stopping it entirely or curtail it drastically, because this can have as much of an affect on risk for future disease than any other. The stress it puts on your liver at such an early age is dramatic, not to mention how it affects the brain and causes dehydration. If you do drink (let’s be honest), at least take a few measures to support your liver and brain.

Eat a large meal (including healthy fats) before drinking more than one beer, 5oz. of wine, or 2oz. hard alcohol.

The herb, Silymarin (milk thistle), supports the liver and assists with detoxification.

Essential Fatty Acids (EFAs) are believed to "coat the brain," making it more difficult for toxic substances to enter brain cells.

Drink lots of water. It flushes toxins from your body. Try to carry a water bottle with you wherever you go. Spring or mineral, preferably imported, is suggested.

Take extra B, C, Magnesium, and Zinc, all of which are flushed out when drinking more than 2 drinks in a 2-3 hour period.

Keep in mind that these are not reasons to drink more because you think it will make you invincible. Yet, they are minor aids to assist with the inevitable.

Be smart about your health. You’re going to college to set the table for your future. So why make detrimental choices about one of the things that matters most in life, your health. If you don’t know about how to achieve optimum health, talk to a licensed health professional or surf the internet, where there are millions of health resources available. This is one of the most enjoyable and important times of your life, so make the most of it.

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