Between exams, papers and maintaining an active social life, many college students feel they can’t really find the time to keep up on their personal health and wellness until an illness catches hold and stops them in their tracks. With most colleges providing health care and endless physical activities for students, staying healthy in college is about as easy as it will ever get. Here are a few tips to help students make the most of the resources at their fingertips and to ensure they stay healthy and illness free throughout their education.

Diet

Withiout careful attention to your diet, you could end on putting on the freshman 15 and more. Follow these tips to help keep your diet healthy and beneficial.

1. Learn proper portion size. To avoid eating too much of even the healthiest foods, keep track of how much you’re eating. For most people, meat servings should be about the size of a deck of cards and other servings vary by the type of food. Check out recommended amounts here.
2. Vary your meals. When the cafeteria has your favorite foods daily it can be easy to return to those old favorites every day. Changing up your diet from day to day is an important part of good nutrition so take advantage of the variety of selections available to you.
3. Eat breakfast. Start your day off right with a good meal when you get up. Whether you’re rolling out of bed at noon or up at the crack of dawn for class, make sure you start your day with a balanced, healthy meal.
4. Keep healthy snacks around. It’s easy to eat healthy if you keep the Cheetos at bay and stock your dorm room with fruits and other healthy snacks. You’ll be more likely to reach for these than junk food if you keep them nearby or in your backpack.
5. Drink moderately. While college students are known for their partying, you can still have a good time without consuming all the calories that come along with binging on beer, plus you’ll avoid the hangovers and other negative effects. Drink in moderation and you can have a good time without hurting your health.
6. Don’t fight stress by eating. It can be tempting to reach for a bag of chips or some cookies when you’re stressed out about an impending exam. Eating won’t help your stress go away, so avoid filling up on snacks. Try working out or taking a break instead.
7. Drink water. Drinking enough water can help boost your concentration as well as keep you from overeating. Make sure to keep hydrated as you go through your day by bringing water with you.
8. Limit sugary and caffeinated beverages. Beverages may not fill you up, but they sure can help fatten you up and have a detrimental effect on your overall health. You don’t have to completely give up soda and coffee, but you should scale back in order to keep yourself in tip top shape.
9. Try to eat fruits and veggies. Even if fruits and vegetables don’t comprise some of your favorite foods, try to incorporate at least a few of them into your diet each day.
10. Limit junk food. Junk food is fast and easy and many students end up eating a lot of it while they’re on the run to class or to work. While a little fast food now and again won’t really hurt you, make sure it doesn’t become a habit.
11. Make it convenient to eat right. Don’t make it hard for yourself to eat right. Buy healthy foods and stock your fridge and room with them to ensure they’re the first things at hand when you get hungry.
12. Don’t skip meals. With so much to do, it’s easy to forgo eating to run off to class or the library. Don’t skip meals. Set up foods you can eat on the run so you’ll have the energy to keep going.
13. Indulge every once in awhile. A little treat now and then is a great way to reward yourself for eating a healthy diet. Give yourself a break and indulge in a food you love but can’t eat all the time.
14. Take vitamins. If you feel like you aren’t getting the nutrition you need from your diet, don’t hesitate to supplement it with some multi-vitamins to stay healthy and illness free.
15. Get help for eating disorders. While many groups focus on helping students lose weight, there are those who need help fighting eating disorders as well. If you are worried you have an eating disorder and want help, don’t be afraid to reach out to campus resources for help.

Exercise

Fitting exercise into a busy schedule isn’t always the easiest thing, but take stock of some of these tips to help you get on track to fitness.

1. Stretch first. Help yourself avoid injuries by stretching each time you exercise. Simple stretches before and after you work out or engage in physical activity can help keep you active and pain free.
2. Ride your bike. Instead of taking the bus or driving to class, try biking instead. It will give you a few minutes of exercise between your courses.
3. Play a sport. One way to get yourself motivated to exercise is to make it a game by playing a sport. Join an intramural team or play recreational sports through your school to get active and have fun at the same time.
4. Use safety equipment. No matter what sport you’re playing, make sure to always use the proper safety equipment. It will keep you from getting hurt which will allow you to stay active more often.
5. Head to the gym. Most schools provide students with gym facilities they can take advantage of for free. Head to the gym between classes or when you get up in the morning to squeeze in a workout.
6. Take advantage of fitness courses. Along with gym facilities most students will have access to fitness classes they can take. Since you’re already paying for these through your tuition you may as well take advantage and get a workout that will help keep you in shape and motivate you.
7. Walk to class. While taking public transportation might be quicker, walking will give you a chance to stretch your legs, burn some calories and relax before your next class.
8. Incorporate different kinds of exercise in your routine. When you work out, don’t just stick to one kind of workout. Incorporate strength training, cardio and stretching exercises into your routine to make it well rounded.
9. Make it fun. You’re probably not going to work out if you are bored with your routine or find going to the gym torture. Find a way to make it fun for yourself and you’ll be much more likely to keep it up.
10. Bring a friend. With someone else relying on you showing up, you’ll be much more likely to make the effort to work out. Plus, working out with a friend can be a great way to make working out more fun.
11. Take advantage of open spaces. Most colleges are equipped with large grassy quads or arboretums with trails you can walk on. Take advantage of these spaces to take hikes, play frisbee or just walk around.

There`s no doubt that healthful eating habits contribute to a healthy body and mind. It`s been known for decades that what we eat over time affects our health. For example, new research findings published online in The FASEB Journal provide more evidence that if we get smart about what we eat, our intelligence can improve. Conversely, eating a diet high in saturated fat and cholesterol may contribute to poor heart health. Furthermore, for women, eating properly when pregnant or breastfeeding has added importance, since another developing life is depending on mom for nourishment. Eating a well-balanced diet and a variety of healthy foods is the best way to ensure good nutrition and promote overall health. Certain foods provide great health benefits and we should make every effort to include them in our diet. Consuming fish on a regular basis is one way we can improve our diets as we strive to achieve good health.

Say “Yes” to Fish and Seafood

Skin is the body’s armor. In addition to its important biological role in protecting the body from the external environment, retaining moisture for the body and regulating body temperature, skin appearance factors into our overall well-being and physical attractiveness.

How we look has always been a concern for most women. Today, men want to look younger and are concerned about their skin’s appearance. The 2004 International SPA Association (ISPA) study noted that there has been a surge of interest in men’s skin care. With more men today concerned about taking care of their skin and hair, there has been a proliferation of men’s care products and treatments available, as well as spas offering special services for men.

Skin appearance is linked to overall health and well-being. When we are poorly nourished, stressed or fatigued, our skin shows it. Incorporating some key foods and nutritional supplements into their diets can help give men’s skin and hair a healthy boost!

Skin-Healthy Foods: You are What you Eat!

A diet rich in certain food types is not only good for you, but can also positively impact skin and hair appearance—for men and women alike. Antioxidants are the skin’s best defense against free radicals (byproducts of UV radiation from the sun and air pollution), which can cause premature cell aging. Some research has shown that higher levels of antioxidants can help protect the skin from free radicals, especially from the sun’s damaging UV rays. Antioxidant-rich foods can help fight off these culprits that may cause damage to skin. Good choices include vibrant-colored fresh fruits and vegetables such as berries (blueberries, raspberries, strawberries), dark green vegetables (spinach, kale, broccoli) and bright yellow, red and orange vegetables such as carrots, cantaloupe, red peppers and winter squash. Strive for at least 5-9 servings of these antioxidant powerhouses each day. Moreover, topical application and oral intake of green tea extract packs an antioxidant punch and may help protect the skin from photoaging – damage done to the skin after prolonged exposure, over a person’s lifetime, to UV radiation.

Other skin-healthy foods are those containing healthy omega-3 fats, such as in salmon, mackerel, tuna, walnuts and flaxseed oil. These omega-3-rich foods may help to promote an even skin tone and condition, as well as help to increase skin radiance and support firmness and elasticity of the skin. Omega-3 fats also help maintain a healthy inflammatory response in the skin.

Men may find it difficult to incorporate all of these foods into their daily diet. Nutritional supplements can help provide these vital nutrients to promote better skin health and appearance. A daily multivitamin for men is a great foundation for a vitamin regimen for healthy skin. Additional antioxidants such as vitamins E and C provide protective benefits. Fish oil provides nutritionally essential omega-3 fats that help to nourish the skin from the inside-out. Don’t forget about water! Staying hydrated is important for providing moisture to the skin.

Skin Tip: Use a daily sunscreen with an SPF of at least 15. Apply 20 minutes before going outdoors to ensure best protection.

Although many women believe heart disease primarily affects men, the truth is women are just as vulnerable. According to the Centers for Disease Control (CDC), heart disease is the number one killer of all women ages 35 and older. The CDC reports that of the 696,947 deaths attributed to heart disease in 2002, 356,014 of those were women, making heart disease the number one killer among both men and women in this age group in the United States.As we age our risk for cardiovascular disease increases. Data from studies such as the Framingham Heart Study concluded that 7 out of every 1000 men ages 35-44 experience some kind of cardiovascular problem. This number rises steadily to 68 out of 1000 as men age. Even more surprising, the rates for women developing heart disease were not very different. Although they tended to “lag behind” by about 10-15 years, as women mature, their risk for heart disease becomes increasingly similar to that of a man’s.

The good news is that women can take measures to reduce their risk of heart disease. Preventive approaches such as making lifestyle changes and taking dietary supplements may help reduce the risk. Eighty two percent of the cardiovascular events affecting women have been attributed to factors which are completely under their control.

Tips for Reducing Heart Disease Risk

• Maintain a healthy weight.• Keeping cholesterol levels and triglyceride counts within a healthy range.

• Manage diabetes.

• Follow a healthful diet.

• Avoid cigarettes.

• Get 30 minutes of aerobic activity at least 3 times per week.

• Maintain blood pressure within a healthy range.

• Form healthy relationships– which may help a person cope better with stress, which has been found to be a contributor to heart disease risk.

Supplements for Heart Health

It is important to include heart healthy dietary supplements, such as fish oil, into your diet. Fish oil, which contains high levels of omega-3 fatty acids, may reduce the risk for coronary heart disease by inhibiting the formation of blood clots. Furthermore, omega-3 fatty acids may also promote heart health by influencing the body to make lower amounts of triglycerides.

In addition, the essential fatty acids found in fish oil provide further benefit by inhibiting the inflammatory responses in the body, which many experts believe is correlated to heart disease. One study suggests that supplementing with just one gram of omega-3 fatty acids daily, reduced the risk of death due to cardiovascular disease, the risk for heart attacks, and the risk for stroke, even among individuals who had suffered heart attacks in the past.

So in honor of February – Heart Health Month, take time to find out what your cholesterol and triglyceride numbers are and take the time to implement some small changes to help keep them within normal ranges. Small changes, like weight reduction, giving up smoking, controlling blood pressure, and adding a fish oil supplement to your daily regimen can make a big difference in your health.

Here’s a list of seven health benefits of this tried and true brew:

1. Weight loss

Drinking this beverage helps you feel full, so it can curb your appetite. It may also help you burn more calories according to a study published in November, 1999, by the American Journal of Clinical Nutrition.

2. Anti-Aging properties

Green tea is rich in the antioxidants vitamin E and C. Antioxidants destroy free radicals that damage cell membranes. Damaged cell membranes lead to diseases such as cancer, heart attacks and diabetes.

Drinking it may help relieve the suffering caused by rheumatoid arthritis. This was revealed in a study in April 1999 by researchers at Case Western Reserve University in Cleveland.

3. Asthma relief

Green tea contains a substance called theophylline. It’s a muscle relaxant, so it can cause the muscles supporting the bronchial tubes to relax — thus reducing asthma’s ability to restrict normal breathing.

4. Lowers blood pressure

If you have high blood pressure, you will be more susceptible to a heart attack or stroke. Green tea may prevent the formation of blood clots which lead to heart disease and stroke.

5. Fights cancer

A team from the Mayo Clinic found that three out of four chronic leukemia patients (who were given green tea extract) seemed to experience regression of the disease. The fourth patient also showed some improvement. The doctors gave the extract a try after a 2004 test tube study of green tea revealed that leukemia cells were killed by the substance.

According to the American Cancer Society, “Green tea contains chemicals known as polyphenols, which have antioxidant properties. Catechins are the major group of polyphenols in green tea. The most important catechin seems to be epigallocatechin-3-gallate (EGCG). EGCG may cause cancer cells to die like normal cells do. It may also work by stopping new blood vessels from forming, a process called angiogenesis, thereby cutting off the supply of blood to cancer cells.”

It is interesting to note that there seem to be fewer cancer deaths in Japan than in the United States. Could it be because citizens there drink a lot of green tea?

6. May lower cholesterol

Studies have shown that this drink may help lower cholesterol with no side effects. By lowering cholesterol, the body receives help in fighting heart disease and stroke as well.

7. Guards against infections

In April of 2003 the New York Times reported that its extract has the ability to strengthen the immune system’s ability to fight disease. Microbiologist Milton Schiffenbauer, professor at Pace University (New York) stated, “Our research shows tea extracts can destroy the organism that causes disease. If we can stimulate the immune system and at the same time we are destroying the organisms then it makes sense to drink more tea.”

Green tea treats sunburn, strained eyes, blemishes, rashes and minor cuts because of its antiseptic properties.

Try gargling with it when you feel a cold or the flu coming on. Soak your feet in it for athlete’s foot or just as a refreshing foot bath.

In this article you’ve read an impressive list of claims for the health benefits of drinking green tea. Although not a magic cure, it sure wouldn’t hurt to add this proven ancient beverage to your daily diet.

Defining Overweight and Obesity

Overweight and obesity are both labels for ranges of weight that are greater than what is generally considered healthy for a given height. The terms also identify ranges of weight that have been shown to increase the likelihood of certain diseases and other health problems.

Definitions for Adults

For adults, overweight and obesity ranges are determined by using weight and height to calculate a number called the “body mass index” (BMI). BMI is used because, for most people, it correlates with their amount of body fat.

• An adult who has a BMI between 25 and 29.9 is considered overweight.
• An adult who has a BMI of 30 or higher is considered obese.

See the following table for an example.

It is important to remember that although BMI correlates with the amount of body fat, BMI does not directly measure body fat. As a result, some people, such as athletes, may have a BMI that identifies them as overweight even though they do not have excess body fat. For more information about BMI, visit Body Mass Index.

Other methods of estimating body fat and body fat distribution include measurements of skinfold thickness and waist circumference, calculation of waist-to-hip circumference ratios, and techniques such as ultrasound, computed tomography, and magnetic resonance imaging (MRI).

Definitions for Children and Teens

For children and teens, BMI ranges above a normal weight have different labels (at risk of overweight and overweight). Additionally, BMI ranges for children and teens are defined so that they take into account normal differences in body fat between boys and girls and differences in body fat at various ages. For more information about BMI for children and teens (also called BMI-for-age), visit BMI for Children and Teens.

For more, see Defining Childhood Overweight and Obesity.

Assessing Health Risks Associated with Overweight and Obesity

BMI is just one indicator of potential health risks associated with being overweight or obese. For assessing someone’s likelihood of developing overweight- or obesity-related diseases, the National Heart, Lung, and Blood Institute guidelines recommend looking at two other predictors:

• The individual’s waist circumference (because abdominal fat is a predictor of risk for obesity-related diseases).
• Other risk factors the individual has for diseases and conditions associated with obesity (for example, high blood pressure or physical inactivity).

For more information about the assessment of health risk for developing overweight- and obesity-related diseases, visit the following Web pages from the National Heart, Lung, and Blood Institute:

High Blood Pressure (Hypertension)

Blood pressure is the result of two forces: from the heart as it pumps blood into the arteries and throughout the circulatory system, and the force of the arteries as they resist blood flow.

Elevated blood pressure is harmful to the body because it causes the heart to work harder than normal, leaving both the heart and arteries more prone to injury. High blood pressure also increases the risk of heart attack, stroke, damage to the eyes, kidney failure, atherosclerosis and congestive heart failure. High blood pressure combined with other risks, such as obesity, smoking, high blood cholesterol or diabetes greatly increases the risk for heart attack or stroke.

When high blood pressure persists without treatment, the heart must work harder to pump enough blood and oxygen to the body�s organs and tissues. When the heart is over-worked for extended periods of time, the heart tends to enlarge and weaken. Arteries also suffer from elevated blood pressure, becoming scarred, hardened and less elastic over time.

“The Silent Killer”
High blood pressure is often termed the Silent Killer because it usually has no symptoms. Many people have high blood pressure for many years without knowing about it. The only way to find out if your blood pressure is elevated is to have your blood pressure checked.

Blood Pressure Readings
When you have your blood pressure taken, what do the numbers mean? The higher number, or systolic pressure, represents the pressure exerted when the heart is beating. The lower number, or diastolic pressure, represents the pressure exerted when the heart is at rest between beats. The systolic pressure is always stated first. For example, a blood pressure reading of 120 over 80 (120/80) would mean that your systolic pressure is 122 mm Hg and your diastolic pressure is 80 mm Hg. (Blood pressure is measured in millimeters of mercury, or mm Hg).

Recommendations
High blood pressure (hypertension) is defined as an adult having a systolic pressure of 140 mm Hg or higher and/or a diastolic pressure of 90 mm Hg or higher.

Causes of High Blood Pressure
The cause of high blood pressure is largely unknown, although there are certain risk factors that increase an individual�s chance for developing high blood pressure:

• Heredity
• Race (African Americans are more likely to develop high blood pressure)
• Males (men have a greater chance of developing high blood pressure than women until age 55. However, at over the age of 75, women are more likely to develop high blood pressure than men).
• Sodium sensitivity (salt)
• Obesity and overweight
• Heavy alcohol consumption
• Sedentary lifestyle
• Diabetics or individuals with gout or kidney disease
• Heredity (individuals whose parents had/have high blood pressure are more at risk)
• Age (the older people get, the more prone to high blood pressure)
• Some medications (always tell your doctor about every medication you are taking – some medications increase blood pressure, others may interfere with the effectiveness of antihypertensive drugs)

Treating High Blood Pressure
If you have high blood pressure, there is a great deal you can do to reduce it. You and your doctor can determine the most effective treatment for you. Treatment may include a low-fat, low-salt diet, losing weight, quitting smoking, reducing alcohol intake, and getting more exercise. In addition, many medications can be used to reduce and control your high blood pressure. With effective monitoring and treatment, you can help control your blood pressure and reduce your risk of stroke, kidney and heart failure and heart attack.

Did you know that apples are more effective at waking you up in the morning than caffeine or that you actually burn more calories when you sleep than when you watch TV? Did you know that laughter can improve your mood, reduce stress, help fight infection, and reduce pain?

1. Don’t let age discourage you from reaching your physical and fitness potential. Check with your doctor, make a plan and take a gradual approach to implementing it.

2. Do aerobic exercise 30 minutes a day, five days a week. This means increasing your heart rate.

3. Even moderate-intensity exercise—such as brisk walking, light jogging, swimming, Pilates and yoga—is good.

4. If you don’t have 30 minutes to spare, exercising in short bouts of at least 10 minutes, three times a day, can also be beneficial—as long as you get your heart rate up.

5. If you do “vigorous-intensity” aerobics—running, fast walking, bicycling, tennis, an exercise class—then 20 minutes a day, three days a week, is acceptable.

6. Adults 65 and older (or those over 50 with chronic conditions or limited mobility) need the same amount of exercise as younger people, but the activity can be less intense.

7. Strength training complements aerobic training and can help older adults prevent age-related bone and muscle-mass loss. Twice a week, perform at least one strength-training set targeted to the body’s major muscle groups. One set equals eight to 10 separate exercises, each repeated 10 to 15 times.

8. Start strength training slowly, lifting perhaps five pounds for five repetitions. Build up progressively to heavier weights and 10 to 15 repetitions.

9. Do balance exercises to prevent falls and injuries.

10. Flexibility is important, too. Ten minutes of stretching twice a week, with each stretch held for 10 to 30 seconds, is recommende