Beyond the "Freshman Fifteen"
Unhealthy Pitfalls Faced by New College Students

Freedom is an exhilarating thing. For many an incoming freshman, realizing that they have become the sole decision maker for choosing what to eat, when to go to bed and whether to exercise has led to some crazy decisions. "Pizza every day! Movies every night! Up until 3 a.m.!"

Popular opinion is that this newfound freedom leads to "The Freshman Fifteen," or fifteen extra pounds for incoming freshman their first year. The fact is too much unhealthy food and a lack of sleep and exercise can result in much more than weight gain.

"The Freshman Fifteen" theory only hints at problems faced by new college students living on their own. A study published in Nutrition Journal in July 2009 found that nearly one in four freshmen gain at least five percent of their body fat -- an average of ten pounds -- in their first semester.

Why the weight gain? One reason, according to the study, was a decrease in physical activity. "In high school, a student has sports and a P.E. classes that help him or her stay active and maintain a healthy weight," said Jo Elda Castillo-Alaniz, associate director of Life Services and Wellness at Texas A&M University-Kingsville. "Incoming students typically do not have to choose a physical education class as part of their academic schedule."

In addition, multiple helpings of meals at dining halls and eating to excess at fast food restaurants can lead to students exceeding the U.S. Department of Agriculture-recommended 2,000 calories a day intake. "With the super sizing and all-you-can-eat options, a student can become confused with determining the normal and healthy serving size," said Castillo-Alaniz.

Empty calories and excess body fat are not the only factors that can work against an incoming freshman. According to the American College Health Association National College Health Assessment (ACHA-NCHA) fall 2009 report, students indicated that stress and sleep difficulties were the top impediments affecting their individual academic performance (see chart below).

That same ACHA-NCHA report showed another interesting finding. Nearly 13 percent of students cited internet use/computer games as an impediment affecting their individual academic performance -- sixth on a list of 31 items listed. "Incoming college students are 'plugged in' to the technology world. Students choose to spend more time on their game systems, texting, on Facebook, Twitter and other social networks rather than studying. This issue can affect a student's academic performance and manifest into poor social skills," noted Castillo-Alaniz.

What does the new college student do to safeguard themselves from these health and nutrition pitfalls?

Kristie Anguiano RN, B.S.N, M.S.N., F.N.P –BC is a family nurse practitioner and medical director for the Life Services and Wellness Center at Texas A&M-Kingsville. She uses a Healthy Options Program with students that recommends the following:

• Choose healthy Eating Options: Most universities dining facilities incorporate healthy dishes to help you maintain a balance diet. Fast food industries are also providing caloric information and healthy food choices.
  
  
• Exercise to Your Beat: Develop an exercise regimen that fits your style and schedule -- dance fitness class, walking, running, weights, treadmill, elliptical, aerobics, basketball, etc. Find an activity that "gets" you moving!
  
  
• Join an Intramural or Club Sports: Learn a new sport or re-live your athletic high school sport. Sports can include volleyball, softball, flag football, tennis, etc.
  
  
• Grab a Fitness Buddy: Exercising with a partner is fun and you can motivate each other to commit to an exercise plan.
  
  
• A Relaxing Moment: Yoga and meditation not only reduces stress but improves concentration, decreases blood pressure, heart rate, and muscle tension.

In addition, new students should sleep 6-8 hours a day. According to the Centers for Disease Control and Prevention, "Sufficient sleep is not a luxury -- it is a necessity -- and should be thought of as a vital sign of good health."

From 1985 to 2006, the percentage of men and women who reported an average of <6 hours of sleep per 24-hour period increased in all age groups. In 2006, for both men and women, the percentage of respondents reporting <6 hours of sleep per 24-hour period was highest among those aged 30--44 years and 45--64 years (see chart). The National Sleep Foundation recommends 7--9 hours of sleep per 24-hour period for adults (additional information available at http://www.sleepfoundation.org).

Percentage of Adults Aged >18 Years* Who Reported an Average of
<6 Hours of Sleep† per 24-Hour Period, by Sex and Age Group -- National Health Interview Survey, United States, 1985 and 2006§

* N = 23,679 (10,457 men and 13,222 women).
† Based on response to the following question: "On average, how many hours of sleep do you get in a 24-hour period?" Respondents could indicate getting 1 to 24 hours of sleep.
§ Estimates were based on household interviews of a sample of the noninstitutionalized, U.S. civilian population.

SOURCES: Schoenborn CA. Health habits of U.S. adults, 1985: the "Alameda 7" revisited. Public Health Rep 1986;101:571--80.

 

Editorial provided by Texas A&M University - Kingsville