Healthy young, healthy old

Ever pull an all-nighter after waiting until the last minute to write that 10-page paper? Ever lived on a diet of coffee and ramen? Do you exercise? Drink? Stress?

It is common for college students to fall into these traps, but they can put you at risk for health problems that not only affect you now, but in the future.

According to The Journal of the American Medical Association, almost half of deaths in the U.S. are from preventable behaviors like smoking, alcohol consumption and poor diet. Here are some things to watch out for when navigating the treacherous world of college life.

Big Macs are only a dollar? I’ll take three!

Portland State was ranked by Men’s Fitness magazine as the fifth fattest school in the nation last year. Obesity and a poor diet can do more to your body than affect your looks.

Long-term effects of overeating include obesity, heart disease and high blood pressure. This often leads to heart attacks, diabetes, heart disease, gallbladder disease and more.

Having a poor diet that is low on nutritious foods can also cause depression and inactivity. If you do not get your nutrients, you lose energy, which in turn makes your body release less endorphins, thus affecting your mental well-being.

Regular exercise can help with weight control and can drastically improve health. According to the American Journal of Health Studies, the majority of Americans are not getting regular exercise for 30 minutes a day at least five days a week. Only 15 percent of adults get the recommended amount of exercise, and the most rapid decrease in physical activity is in late adolescence and early adulthood, according to the Centers for Disease Control and Prevention. About 43 percent of college-age individuals do not engage in adequate amounts of physical activity.

Instead of using your leisure time playing video games or watching TV, go outside and get some exercise. Don’t like running? Then walk. Walk to the store instead of taking the bus, take the stairs instead of the elevator. Every little bit helps.

Rock and Roll all night…

Many college students sacrifice sleep in order to cram for a test, to work a second (or third) job or just to socialize. For some students, the night hours are the only free hours they have to let loose, but missing out on sleep can have very negative effects on your well-being.

Lack of sleep and problems associated with it are most prevalent among people aged 12 to 25, according to the National Institutes of Health.

Sleep is necessary for the nervous system to work properly, according to the Institutes of Health. If you do not get enough sleep, you lose concentration, which can negatively affect your social life and class.

Lack of rest also affects the immune system, increasing the chance of catching disease, colds and flus or more. The Institutes of Health say nine hours of sleep a night is optimal for maximum effectiveness the next day. Regular sleeping habits, which can be difficult for many considering class and work schedules, are the best.

Time management would be the best way to assure you do not have to stay up late cramming. Do your homework when you get it and do not wait until the last minute.

And party everyday.

Alcohol abuse is well publicized among college students. The National Institute on Alcohol Abuse and Alcoholism estimates that 1,700 college students between the ages of 18 and 24 die each year from alcohol-related, unintentional injuries, including motor vehicle crashes. Close to 97,000 students between 18 and 24 are victims of alcohol-related sexual assault or date rape. This could, alongside the estimated 599,000 students between the ages of 18 and 24 that are unintentionally injured under the influence of alcohol, make alcohol consumption seem very dangerous.

There are long-term effects of higher-than-moderate drinking (more than two drinks a day according to the Institute on Alcoholism). More than two million Americans suffer from alcohol-related liver disease and the institute estimates that about 10 to 20 percent of heavy drinkers develop alcoholic cirrhosis, or a scarring of the liver, which is irreversible and can lead to death.

Moderate drinking can actually have beneficial effects on the heart among people who have the greatest risks for heart attacks, the Institute on Alcoholism says, but heavy drinking over a long period of time increases risks for heart disease, some kinds of strokes and causes high blood pressure.

Also women may develop alcohol-related health problems sooner than men, the institute said, and from drinking less alcohol than men. This, paired with the social effects of heavy drinking, strained relationships, violence and abuse, does not paint a pretty picture for heavy drinking.

Next time you go on a weekend bender, keep these facts in mind.

What the hell is taurine?

Energy drinks have become increasingly popular in the last few years, with dozens of types on the market. They contain high levels of caffeine and sugar, and even in small doses can affect your health.

The two most popular energy drinks, Red Bull and Rockstar have about 80 mg of caffeine per serving, the same as a cup of strong coffee. Some new drinks, double or triple the size of Red Bull’s 8-ounce can, include twice that amount of caffeine. Compare it to the 37 mg of caffeine in Mountain Dew or 23 mg in Coke, and you can see the difference.

Well what does that much caffeine do to you? Your heart rate will increase, you can become light-headed, jittery and anxious.

Even coffee can cause these reactions. Any high dose of caffeine can affect your body, so if you only drink coffee, do not think you are off the hook.

Caffeine in any form can cause headaches, dependency, ulcers and increase your risk of heart disease. The Red Bull website says Red Bull is an “ideal energy drink … prior to demanding athletic activities, or in a performance drop during a game.”

But energy drinks include concentrated levels of sugar, which slows the body’s ability to absorb water. In one case in Northern Ireland, a man died from drinking three cans of Red Bull after strenuous exercise. The Food Safety Protection Board, a Northern Ireland group that monitors health and safety standards in food, says that energy drinks should not be consumed in association with sport and exercise or as a thirst quencher.

High doses of caffeine can also affect deep sleep if you drink them too close to bedtime. Whether you feel it or not, caffeine in your system lasts for four to six hours, and your sleep will be affected.