CHANTELLE BONOGOFSKI
Sports Writer
It’s no surprise that the student lifestyle of post-secondary education can be hazardous to an individual’s well-being.     Â
Students are no strangers to intense schedules and looming deadlines. Some manage to work part-time throughout college years and participate in extracurricular activities, others pull all-nighters with sugary sodas, caffeine-injected beverages and fatty snacks. Daily exercise often consists of dancing at a club while downing whatever alcohol special is on. Skipping exercise entirely in order to get work done is also common among students.
Statistics Canada reports that two out of every three adults in Canada are overweight or obese. Moreover, Health Canada claims obesity is one of the primary factors in heart disease, stroke and Type II diabetes. Being obese also puts one at risk for hypertension and high blood pressure, gallbladder disease, osteoarthritis, sleep apnea, breathing problems and breast, colon, and endometrial cancer. Obesity has also been correlated to mental health defects. Â Â Â Â
Though many students have a faster metabolism than that of older adults, it does not mean they should eat whatever they want. In addition, being thin does not always equal being healthy.
A healthy diet and exercise go hand in hand; however, most college students have little time to spare and often forgo exercise to study or finish an essay.
Nonetheless, exercise is still a crucial part of healthy living and should not be forgotten.
According to the Public Health Agency of Canada, physical activity improves self-esteem, a healthy weight, strengthening of the heart, bones and muscles, increased flexibility and reduced stress levels. Â Â Â Â Â
Even with crammed schedules, students should be able to fit in at least 30 minutes of daily exercise. It is important to combine the three types of physical activity to keep healthy: cardio and endurance, strength/weight training and flexibility training through activities like yoga.    Â
In order to avoid stressing over or skipping an exercise regimen altogether, Canada’s Physical Activity Guide suggests picking an enjoyable activity. Exercise is not supposed to be dreaded and will benefit us physically, mentally, and emotionally. All in all, it is important to treat our bodies well now in order for them to stay healthy throughout our lives.
Ashley Hill, registered dietician and owner of Nutrition Essentials, was able to provide some invaluable advice for maintaining a healthy diet.
The Sheaf: A college student’s diet is filled with caffeine, trans fats, sugar and alcohol. Just how bad are those four to our health?
Ashley Hill: Caffeine, trans fats, sugar and alcohol are all on the list of lifestyle factors that attribute to many chronic diseases such as heart disease, hypertension, diabetes, and cancer. Not only do these foods pose a risk to long term health, but they also greatly affect how you feel every day. By eating these foods, especially in combination with an unbalanced diet, you will notice that you are not at your peak for energy levels which is especially critical for students and athletes.
Sheaf: What is the best overall diet?      Â
Hill: The best way to obtain weight management and a healthy lifestyle is to eat less more often. That can mean eating about every three to four hours; this ensures that you do not get so hungry that you choose less healthy foods more often. A nice way to schedule this is eating breakfast, lunch and supper with a snack in between.
Sheaf: Is skipping breakfast really that bad and why? Can the meal be replaced with a sugary mocha or coffee from Tim Hortons?
Hill: Breakfast is the most important meal of the day, this is because it sets the groundwork for the rest of the day. Studies have shown that adults who skip breakfast are more likely to be overweight or obese.Â
Replacing a healthy, well-rounded breakfast with a sugary beverage or caffeinated beverage is not the answer. It will not provide you with the nutrition your body needs to sustain you. These types of beverages will provide you with a burst of energy for a very short time, followed by a crash or burnout. Instead, if you can eat a breakfast that consists of three or four of the food groups and ensure that you are getting fibre and protein, you will notice that you are fuller longer and your energy level will remain at a consistent level.Â
An example of a well-rounded breakfast would be eggs, whole wheat toast, a glass of milk and a piece of fruit. Or try porridge, a yogurt smoothie and fruit.
Sheaf: Why is fibre important?
Hill: Most North Americans do not meet the recommended fibre intake in a day. Therefore, it is important to make sure you are optimizing your fibre intake on a daily basis to help prevent chronic diseases such as colon cancer as well as help with weight control.Â
There are two types of fibre: soluble and insoluble. Soluble fibre helps lower cholesterol and control blood sugar levels. Examples of soluble fibre include oats, barley, psyllium, oranges, dried lentils and beans. Insoluble fibre helps increase regularity and digestive tract health and include wheat bran, whole wheat bread, pasta and rice, as well as some vegetables.
Neither men nor women should drink more than two standard drinks in one day.
-Ashley Hill
Sheaf: What are the effects of alcohol on the body? How many alcoholic drinks can we allow ourselves per week?
Hill: The effects of alcohol on your body are numerous; evidence shows that moderate to chronic alcohol consumption can increase your risk of developing certain cancers and other chronic diseases including pancreatitis, osteoporosis and liver disease. Men should limit their intake to less than 14 standard drinks per week and women to less than nine standard drinks per week, but neither men nor women should drink more than two standard drinks in one day.Â
Sheaf: Why should students limit their intake of caffeine, coffee, soda and juice?
Hill: These beverages are generally high in sugar and are full of caffeine, both of which are not ideal for our bodies. Not only do these items replace more healthy choices, they also rob our bodies of the nutrients they need. Caffeine depletes your body of calcium, a nutrient that helps build your bones and teeth.Â
If you do choose to drink juice it is best to choose 100 per cent real fruit juice, as these do not contain added sugar. However, it is recommended to choose a whole fruit over juice, this is because the whole fruit contains fibre and is a less concentrated form of natural sugars. Some great ways to up your water intake and make beverages exciting are to add lemon to water or choose a green tea instead of coffee.Â
Sheaf: Are there any foods that help fight fatigue?
Hill: For a quick energy fix, any carbohydrate will provide your body with energy to help fight fatigue. By eating a balanced diet, getting exercise and enough sleep you will find that your energy levels will increase dramatically. Fruits and vegetables are great foods for increasing energy levels. As well, any whole wheat grains or unsalted nuts and seeds.Â
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image: Danni Siemens