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
