Staying healthy

Between going to class, working a job or two to pay the bills and trying to spend some down time with friends, students are busy people. And when you are busy it is challenging to stay healthy.

But we have the fix—or at least the scoop.

The Vanguard has compiled advice from experts around the university on how to eat right, lose that extra weight, stay sane and find a date—even with classes and a job. And even though the information was gathered about a year ago, students are facing the same issues and it is still pertinent to living a healthy life.

Getting in shape

The bottom line
Eating on a budget and with severe time constraints is never an easy task. According to a study in the Journal of American Dietetic Association, junk food costs more than fruits and vegetables, and has more calories. The study’s focus on food prices sheds light on why the highest rates of obesity are found in low-income groups, which could include many college students.

Expert analysis
Scott Fabian, strength and conditioning coach for Portland State athletics, said the key to eating healthy on a budget is planning meals ahead of time.

“If you eat out every meal, it gets really expensive,” Fabian said. “That’s why you should plan meals out.”
Fabian suggests that busy students eat small portions throughout the day to continually stimulate the body’s metabolism, which is the key to weight loss.

Exercise is another method. Fabian said Portland State students should consider enrolling in a physical education, weight training or cardio class and should stay active for at least 30 minutes to an hour each day.

“Lifting weights is a way to lose weight, because more muscle means more weight loss,” he said.

While it is important to consistently exercise and eat healthy, Fabian said having a “cheat day,” what he calls rewarding yourself with a sweet treat, is crucial to remaining disciplined.

“It’s like playing with the mind a little,” he said.

Takeaway information
-Plan out your meals to ensure they are within your budget.
-Lots of small portions throughout the day help stimulate metabolism and spur weight loss.
-Staying active is key, and students should exercise 30 minutes to an hour each day.
-Build rewards into your diet so you have a “cheat day” to indulge in treats.

Getting a healthy mind

The bottom line
Portland State students are potentially subject to higher stress levels because of two key factors: their numerous roles and financial independence.
 
The numerous roles Portland State students can play—as students, professionals, mothers or fathers, husbands or wives—factor into high stress levels. And because a large percentage of Portland State students are not of the traditional college age—with 39 percent older than 25—it is likely many are funding their own education.

Expert analysis
Layton Borkan, interim director of counseling and psychological services at the center for Student Health and Counseling, said financial anxiety is the most common form of stress that Portland State students face.

But juggling a multitude of roles is also a challenge, as when students attend class, work and tend to family responsibilities, their levels of stress often tend to increase.

“With multiple roles, when the activity level increases, the amount of stress increases,” Borkan said.

In addition to financial stress and the sheer number of roles students can play, performance anxiety is another common stressor that stems from students feeling they are constantly being judged.

To alleviate stress, Borkan suggests students have a good plan for using their time and follow it closely.

“Students should have a certain time they go to bed and wake up and eat,” Borkan said. “This helps to stabilize life.”

Taking care of the body is another strategy for ensuring the mind is clear. For this, she recommends regular exercise and eliminating habits such as using alcohol or other substances to momentarily reduce stress, because these activities actually perpetuate stress.  

“Students often don’t consider what is below the chin,” Borkan said. “But taking care of the body always helps the mind.”

Another recommendation Borkan has for managing stress is achieving a state of mindfulness, where the present is the primary focus and the past and future are not considered.

Takeaway information
-Devise a daily routine and stick to it, because it helps to stabilize life and reduce the potential for stress.
-Exercising regularly and eliminating the use of alcohol or other substances to alleviate stress helps to keep the mind clear.
-Students should focus on the present rather than the past or future.

Maintaining relationships

The bottom line
It is no secret that hanging out with friends is not a realistic No. 1 priority for busy college students, especially when attempting to trudge through the term with a full course load and working at least part time to pay rent and secure that all-important disposable income.

Despite the time constraints, maintaining relationships with family and friends is extremely important to living a healthy life.

Expert analysis
Eileen Brennan, professor of social work, said while students often have very little time to commit to relationships, there are a few tricks for maintaining close ties with friends and loved ones.

“One way is making supportive relationships a priority,” she said. “Realize that the people who care about you will be around well after school is over. So set aside time to be with them and renew your relationships.”

It sounds simple, but staying in touch with family and friends is vital to keeping relationships afloat. Brennan suggests sending a quick e-mail or leaving a voice message every couple of days, even if it is just to tell someone that you were thinking about him or her. This is done so “things don’t bottle up” between family members or friends and communication continues to flow, Brennan said.

“People can’t be turned on and off,” she said. “So touch base with them all along the line.”

Another method for maintaining relationships is inviting family and friends into your life. Students should bring loved ones to campus to enjoy a film at Fifth Avenue Cinema, a tour through the library or a sporting event, Brennan said. And just talking about something learned in class is another way to share your life with others.

Takeaway information
-Don’t let things “bottle up” with family and friends—keep in touch without long lapses between contact.
-Set aside time to enjoy company.
-Let family and friends into your personal life.

Meeting someone special

The bottom line
Some people meet their partners at a bar and others meet them at social gatherings or through friends. But for some students, it may be hard to start—and keep—a relationship considering the busy schedules they must maintain.

Regardless, romantic relationships are an important part of the balancing act that is maintaining a healthy life.

Expert analysis
Knowing what you want before you start a relationship is important, said Aimee Shattuck, director for Student Activities and Leadership Programs. Some may be looking for just sex, others a long-term committed relationship, but being clear to yourself and your partner is key, she said.

Another tip Shattuck has for mate seekers is that they should set priorities. If the No. 1 priority of a student is to do well in classes, they may not be able to jumpstart a serious relationship.

“Think about how much time you have to devote to a new relationship and hooking up,” she said. Just because you’re in college, Shattuck said, doesn’t mean you have to hook up all the time.

Students should try and meet people who have the same interests as them through student groups or class, Shattuck said. Class is a great way to get to know a particular someone because students have 10 whole weeks to sit next to them, she said.

They should try to avoid merely meeting people at parties where drinking is involved. While it may work for some, she warned that being drunk is not the only way to hook up with someone.

When starting a new relationship, set time expectations so that homework and other school priorities can be taken care of, and expect your partner to adhere to those expectations, Shattuck said.

Takeaway information
-Make it clear what you expect from a relationship.
-Set your priorities and how a relationship factors into them.
-Look to meet people in class rather than parties.

-Stover E. Harger III contributed to this article