Dr. Deb

Kids are headed for college this week and while my last blog discussed the nuts and bolts health tips for BACK TO SCHOOL like vaccines and hygiene, this week I want to talk about what parents are really worried about: How will my child handle the smorgasbord of temptations without rules or limitations?

Here are Dr. Deb’s 5 College Health Tips.

1. Avoid the Freshman 15

Students often gain weight the first 2 years of college and most of it occurs during the first trimester of freshman year, but weight gain is not inevitable. It only takes an extra 150-175 calories a day to gain that weight so making a small change like cutting the midnight snack or drinking water instead of pop can mean the difference between weight gain or staying the same.

Critical to avoiding the weight gain, as well as stress relief, is REGULAR EXERCISE!

Don’t skip meals and be aware that everyone has a different metabolism. Avoid the mob mentality. Just because your skinny friend is chowing down on French fries and fast food after a night of drinking doesn’t mean you won’t gain weight if you do too. She may have a hidden eating disorder that is quite common on college campuses. Click her for more information on Eating disorders.

2. GET SOME ZZSs

Sleep is critical for all but especially dealing with the stress of college.  Try to get on a regular sleep schedule and avoid all nighters. You need at least 4 hours of sleep to perform well on a test but 7-9 regular hours is best for your health as well as your grades. Lack of sleep also contributes to that freshman 15 as hunger chemicals are released in times of low sleep. Stay away from energy drinks and avoid caffeine in the evening as it can take 8 hours to wear off.

3. Stress Relief

Depression and other mental illness usually start between ages 15 though the 20s. The stress of school and being away from home can trigger depression in children especially with a family history. Talk to your kids about warning signs and make sure they know where to get help. Regular sleep, a healthy diet and exercise are critical to keep all children feeling their best. Encourage joining a club to build social support, as college life can be very overwhelming.

Talk about warning signs and have them see a professional if the have:

Extreme mood swings

Feelings of sadness or hopelessness

A loss of interest in things they once loved

Loss of appetite or binging

Significant changes in sleep patterns.

4. Sex and Safety

College is different because they have not grown up with these kids or know their families so a healthy amount of caution is necessary. Don’t allow boys you just met to “walk you home” because predators come in all shapes. Almost every campus has a college escort service so make sure your kids know about it.

Sexual expectations may also be different in college and make sure they do not put themselves in situations they may not be used to. Have them discuss at the beginning of a date, what if any sexual expectations either of them have. Talk to them about keeping themselves safe as they are in a high-risk group for sexually transmitted diseases and what they would do if something they had not planned for were to happen like emergency contraception.

Take this Sexual Assertiveness Quiz and read about date rape prevention.

Avoiding or limiting alcohol is critical for college health and safety. 1/3 of college students abuse alcohol, which contributes to the 3 most common causes of death in teenagers, accidental injury, homicides and suicides. Alcohol also plays a role in most sexual transgressions and sexual assaults.

5. Set them Free

Don’t be a helicopter parent and try to micromanage every grade or class. College is the time for kids to learn to be an adult and if you don’t want them back at home after graduation then have fight their own battles. Set limits on texts or phone calls to what is reasonable for you both.

Kick Ball games may be replaced by beer pong but arming your kids with the information and confidence is the best way to keep them healthy and safe at college.

Happy New School Year!

Dr. Deb

April is Alcohol Awareness month and while many are aware of the dangers of alcohol and alcoholism, many adults are not aware of the lies we tell ourselves when it comes to drinking. Are you putting others in danger and not even realizing it?

I am not talking about heavy or binge drinking that effect 15% of the population. I am talking about 50% of adults who ever drink and have no intention or desire to get drunk. We are just hanging out with friends or unwinding at the end of the day. We tell the lie that we don’t want to be drunk so alcohol is not a problem.  “I’m fine.”

Dr. Deb’s List of Common Lies Told About Alcohol

I’m not drunk at a bar ..so I am fine

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I am not sure how I feel about New Year Resolutions. Too many times in my life I was starting that Monday diet that I followed “perfectly”…. until I didn’t. Then it was as if the floodgates opened and I made up for all the time that I felt deprived.

Perhaps that is why 80% of people that made resolutions for 2011 will break them, and most don’t make it through the end of January.  With almost 2 out of 3 people in my city overweight and 26% smoking, people do need to make some healthy changes, especially after the holidays.  Here are my “livable” New Year’s Resolution Tips that will help you to make long lasting lifestyle change.

Dr. Deb’s “Livable” Resolution Tips

1. Break It Down

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Whenever I order a drink, I get the craziest look from the bartender. Vodka and diet coke is an unusual combination (especially when I ask for cherries) but it gives me a low calorie buzz with a little kick so I don’t fall asleep before 10pm. But is it safe? Tis the Season for Celebrating but many can no longer party with Caffeine Alcohol Beverages (CABs) as the FDA, has issued warnings to several manufacturers.

How does Caffeine Make Alcohol more Dangerous?

Alcohol is a depressant so people usually stop drinking when they feel too drunk or too tired. Caffeine added takes away the perception of being drunk so one may continue to drink. Caffeine will not lower your blood alcohol level. You really don’t sober up with a cup of coffee, you just may feel more alert so you take on more risks and still perform poorly as tested by University of Kentucky researcher, Mark Fillmore.

Why is FDA banning Caffeine Alcohol Beverages (CAB)?

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Can you seen the left tilt? This photo was taken between the 4th & 5th Fall

Many couples have their biggest fights over holiday decorations. Whose fault was it that the tree kept falling? (We are at a record 8 falls this year but no divorce yet!) Are you all white lights and red bows or a conglomerate of color? (I lost the Classy Christmas Battle when my husband bought a blow up Santa on a Harley. Now our front yard looks like something out of Christmas Vacation.)

One thing we both agree on is no rooftop decorations! My husband is a foot and ankle orthopedic surgeon and has treated too many injures from falls to ever get on a roof again.

The holidays bring many things but injures are not welcomed.

Here are my Top Holiday Hazards to keep you safe this season.

Dr. Deb’s Top Holiday Hazards

While Decking the Halls Don’t Fa La La La FALL!

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