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/