Student Health and the Holidays

The holidays are supposed to leave us with a feeling of cheer, during this season of giving.  However being a college student during late fall results in feeling overwhelmed and stressed out.  Being conscious of your body’s health, and maintaining your weight falls apart in what should be called a “season of gaining.”  Tests are approaching, family is nagging, and friends can get in the way.  With so much at stake, this time of year is definitely crunch time for students in their academic, work, and social life.

            All those responsibilities and commitments students previously made start to catch up with them, which can really feel like a burden after Thanksgiving.  Students endure constant studying, research or group projects, and club or group obligations as well.  There is no slacking off allowed because students have goals they’ve set to achieve by year’s end, and also have to start planning out the next semester.  “It isn’t like the spring semester, where all you see in front of you is a sweet summer,” said James Healey, a second year automotive technology major at Golden West College.

(James Healey an automotive technology student at Golden West College promoting mind & body health while doing an engine-swap, Photo by E.Ozlen)

            With everything going on in a typical college student’s life in the fall, there may be little or no time left to work or spend time with a significant other, for those of us lucky enough to have either.  From studying for finals or running holiday errands, this indeed is a college student’s busiest time of the year.  Late November and the few weeks that follow can be exhausting for students, and even if we had a prior workout routine, we no longer have extra time or energy to stay physically active.  According to the American College Health Association’s National College Health Assessment, in the last two weeks 40% of males and 56% of females felt overwhelmed by the demands that needed to be met with their classes.  Also, 40% of males and 53% of females felt physically and mentally exhausted.  Besides being overwhelmed and exhausted, our lack of time can also force us to eat on the go, which often leads to much unhealthier choices such as drive-thrus and vending machines.  When Diana Pinedo, third year public relations major at Long Beach State was asked about diet around the holidays she said, “With all my family, work, and school holiday gatherings, which usually include plenty of sweets and finger foods, its too easy to overeat with everything right in your face.”  According to the New York Times Well Blog, people gain an average of seven to ten pounds from Thanksgiving to Christmas.

(It is hard to resist the temptation to keep eating sweets at a holiday work party.  Photo by E.Ozlen)

            A student’s hectic close to a semester, which includes ignoring your diet and pulling all-nighters studying, leads to an overall mental and physical energy decrease, and a stress increase.  According to The American Institute of Stress, stress is defined as a condition or feeling experienced when a person perceives that demands exceed the personal and social resources the individual is able to mobilize.  Continuous stress can lead to a lower immune system, and increase our chances of getting sick.  High stress leads to high blood pressure, high blood sugar, and other problems.  When Khalil Shashati, second year business administration studies major was asked how stress affected him during finals week he said,  “I think iPhones and laptops are also making my life more stressful.  With text messaging, social media, and e-mail, you just don’t get a break from all the madness and it distracts you from studying.”  The American College Health Association states that stress and anxiety are in the top four factors that affect academic performance among college students.  Stress is a common concern for students as well as all people, and The American Institute of Stress claims that 75-90% of all family physician visits are due to stress and anxiety. 

(Khalil Shashati, second year business administration studies major at CSULB, hates getting interrupted by cell phones and facebook during a finals week study break.  Photo by E.Ozlen)

Stress is biologically an emotion we were created with and must accept and harness.  What many people do not know is that there is also good stress.  It is called eustress, which leads to higher performance and better productivity.  If you can control the stress level you can become efficient, but once you get to a certain point you will become overloaded and your productivity rapidly breaks down.  Below is a diagram called The Human Function Curve which helps demonstrate productivity and stress levels.             

(photo credit: Google.com)

           

With the ending of a semester comes finals week and the holiday gatherings, where stress and weight gain seem to be unavoidable.  We should expect this trend every year and be mentally prepared to handle it in the best way.  Below are some useful tips for students during the holidays and finals week.

Tips for students during the holidays and finals week:

1.     Create “to do” lists.  It helps you feel productive when you can accomplish things in steps and cross things off the list.

2.     Plan out your 5-day week diet and follow it.  Pre-making meals saves time and takes things off your mind.  Snack smart and go get yourself a bunch of healthy treats.

3.     Take breaks and get time away.  Even if its just for a few minutes, talk a walk and clear your mind.  It is always good to change your atmosphere for a bit.

4.     Build a support system.  Don’t let friends or roommates distract you, vent to them and they will understand and encourage you.

5.     Get enough sleep.  Good decisions and efficiently getting stuff done is always more likely with a rested mind.  Aim for at least seven hours of sleep a night.

Here is an interesting link-- Workout with a heavy textbook where you can learn how to avoid gaining weight during finals by using your heavy textbook as a weight-training device. 

http://blog.campusexplorer.com/2012/12/03/how-to-avoid-weight-gain-during-finals/

Fitness Fashion On Campus  

Fitness Fashion, Photo courtesy of google

     After walking around campus and attending class sessions here at Long Beach State, its easy to see that many new fashions and trends are set by these socal students.  College is a time where one gets more freedom, gains independence, and becomes comfortable expressing their true spirit. 

      

     One new clothing style which has caught some attention, is these students sporting their workout gear all day long.  Every where you look is Nike dri-fit, Adidas clima cool spandex pants, under armour, and all the latest neon colored fitness shoes.  This stuff is all common gym attire, yet students are wearing it as daily clothing.  So we wonder why is it catching on and becoming so popular? Could it be that the students are just coming to or from the gym? No because anyone can change after a workout and then go to class.  Could it be that they're proud of being active and want to promote healthy lifestyles?  Could it be just because gym clothing is comfortable?  We know that gym gear is comfortable, but that can't be why students wear it because we don't see classmates in pajamas which are comfy as well.

    

     When Amy Schow, fourth year international studies major was asked why she preferred fitness attire around campus she said, "It brings out my confidence and motivation.  I get a feeling of empowerment and a lets do this mentality, plus they are so comfortable."  Whatever the reason may be that fitness clothing is in, students are living active lifestyles and wearing the gear to prove it. 

Nursing Student Enjoys Walk to Class

     Some students complain about how far they may have to park from their classes, which takes up more of their time and leaves them with a strenuous walk.  We need to realize that most of us don't  excercise enough and some walking around campus is actually a great cardio health activity.  We might as well embrace our walk because we are indeed "Killing two birds with one stone," and unfortunately we can't get around it.

     Muddassir Saiyed a first year nursing student, does just that.  He said he actually preferred to save money and refused to buy our expensive campus parking pass, meaning he parks even further than most students, off campus in surrounding neighborhoods.  He says, "I enjoy my three-quarter mile walk to class, its good for my body."  

     When asked about his attitude towards students lifestyles from a health perspective he says, "I study human health but it varies, I have friends studying sports medicine, but the smoke, drink, and are terribly lazy."  Muddassir considers himself extremely health conscious, and a healthy diet and exercise are priorities of his.  He is of Pakistani decent and mentioned he prefers his family's cooking which is, "Very spicy but we use leaner meats and much more produce than American food."

Muddassir Saiyed, first year nursing student studying human health
Photo courtesy of E.Ozlen

     Muddassir understands the importance of a healthy mind and body, and even though he lives off campus, he is a member of the CSULB tennis club, and regularly visits 24-hour Fitness gym on the weekends.

Active Lifestyle Abroad

     Many students here at Long Beach State have lived in the Southern California area their whole life, and going to college is often just a short commute from our family's homes.  There just aren't many major adjustments we may face concerning our health or diet.  But just imagine being thousands of miles away from home, surrounded by new interesting foods, new friends, and new responsibilities.  Would you be able to still maintain your healthy lifestyle you led back home?  One student can, she adapted to a new environment, and continues to keep her health a main priority.

     

     Hanna Kolmeder a first year mathematics major and international student from Germany, actually was already thinking of her health and diet before she left.  She was aware of the bad eating habits of Americans, and said she was scared to death of the "freshmen 10,"  because many of her friends gained weight after going to study in the states.  

     Hanna lives on campus where dorm diets don't resemble mother's cooking at all.  She is forced to eat in the food hall three times a day, which is an all you can eat endless buffet.  She says, "Sometimes when you're really hungry its good, but its way to easy to overeat.  There are healthy options, but its too hard with temptations like pastas, cookies, and ice cream."  She explained that Americans don't eat enough produce, and German breads are always darker and healthier.  She can not believe how many cheeseburgers Americans eat and said, "In Germany we almost never eat a burger in our life."   

     Hanna admitted to feeling guilty often after binging on sweets in the food hall.  To counteract the overeating, she joined several active clubs on campus.  She is involved in the surf club, jazz & modern dance, and the tennis club.  She also takes advantage of the Student Recreation and Wellness Center, where she does pilates or spin class on weekend mornings with her roommate.  Hanna proves that even with completely new surroundings, a student abroad can remain health conscious, and live an active lifestyle on campus.

Hanna Kolmeder, German international student enjoying a night at tennis club, Photo by E.Ozlen