defendernetwork.com
OCTOBER 22 | 2015 | DEFENDER
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HIGHER ED SPECIAL
Health issues facing college students By JASEMINE KNOWLES Defender
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ollege can present various challenges for students, from taking exams to maintaining a social life to dealing with roommates. Students can also face challenges to their health, both physical and mental, that may have long-term effects reaching well past their undergraduate years. Dr. Vanessa Tilney, the University of Houston’s chief physician, listed the major health issues facing students today.
Sexually Transmitted Diseases
Common STDs include chlamydia, gonorrhea, genital herpes, HIV/AIDS and syphilis. Tilney said some STDs might not include symptoms. However if symptoms are present, they might include bumps, sores, aches, fever, chills, unusual colored discharge from the vagina or penis that might have a strong odor, itching and painful urination. Many STDs are treatable with antibiotics. However, those caused by a virus such as HIV and genital herpes cannot be cured. Practicing abstinence is the only sure way to prevent STDs. Using condoms and choosing sex partners with care can also help.
Anxiety
Anxiety is a feeling of worry or nervousness, often about an imminent event or something with an uncertain outcome. Students who are anxious might have trouble sleeping, experience aches and pains, or become forgetful. Anxiety can be treated through exercise,
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counseling, psychotherapy and specific medications. Prevention of anxiety involves an awareness of one’s life stresses and the ability to cope with them. Coping mechanisms can include yoga, meditation, exercising and eating a healthy diet.
Stress
While anxiety is often perceived as more short-term, stress can last for weeks, months or longer. Common causes of college stress include school workload and grades, competition, finances, lack of organization and relationships. Stress is treated through muscle relaxation, meditation and counseling. Stress is an unavoidable reality in life, however, identifying your stressors, maintaining a balance, and setting limits with a positive attitude could help.
Depression
Students who are depressed can experience such symptoms as a gloomy mood, hopelessness, weight loss, lack of energy, thoughts of death and suicide, poor self-esteem, sleep disturbance and the inability to focus. Depression can also affect how an individual communicates and socializes with others. Students can minimize the effects of depression by learning to recognize the signs and alerting their doctors ASAP. It can be treated through relaxation, counseling, psychotherapy, taking antidepressants, social support, eating healthy, and exercise.
Lack of sleep
According to the National Institutes of Health, 70 percent of college students experience insufficient sleep and 50 percent report daytime sleepiness.
Weight gain is another health issue impacting college students. “Freshman 15” is a term used to describe weight gain among college freshman, although the number of pounds gained can be more or less than 15. Causes include a decrease in physical activity, eating unhealthy cafeteria food or too much fast food, late night-snacking and consuming high-calorie drinks. “One important thing to do is to establish an exercise schedule to go to the campus recreation center,” said Roberta Anding, a registered dietitian with Baylor College of Medicine and Texas Children’s Hospital. “It might be a good idea to get an activity tracker
Sleep deprivation can result in lower grades, moodiness, decreased concentration and increased risk of auto accidents. Here are tips for a good night’s sleep from the CDC: • Stick to a sleep schedule. Go to bed and wake up at the same time each day, even
to help ensure that you are getting at least 10,000 steps per day.” Anding has other suggestions: When facing choices at the dining hall, consider filling half of the plate with fruits and vegetables.
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Purchase pre-portioned snacks. “If you’re going to get almonds, for example, get the individual portions rather than a can. Forcing portion control can help higher calorie snacks such as nuts and trail mix become moderate-calorie snacks,” she said.
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Eat microwaveable, low-fat popcorn, which is a whole grain. For added taste, sprinkle with parmesan cheese or Cajun spice. Other healthier
on the weekend. • Avoid pulling an all-nighter to study. • Avoid large meals and alcohol before bedtime. • Have a good sleeping environment. Make sure your bedroom is quiet, dark and relaxing.
dorm room snacks include hummus with vegetables and Greek yogurt with fruit.
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Be aware of calories from sodas, sports drinks, alcohol and rich coffee drinks. Try diet sodas and consider skipping whole milk and whipped cream in lattes. Drink water whenever possible.
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Breakfast should include a quality carbohydrate such as oatmeal or shredded wheat, combined with a protein such as eggs, yogurt or Canadian bacon. Anding said carbohydrates fuel the brain and proteins help the timely release of carbohydrates in the body.