Diet, Exercise, and Sleep

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Diet, Exercise, and Sleep

• Mini Lesson for Mind, Body, and Spirit Management
• Submitted by Dr. C. Lumpkin

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Beware the Freshman 15

• Fact or myth?
• Fact Many of the eating habits students adopt
  while in college and the assumptions they make
  about nutrition are doing them more harm than
  good. Among them the belief that vegetarians are
  healthier than meat eaters
• Myth While students do gain weight their first
  year, the average is about only 6 pounds for men
  and 4.5 pounds for women.
• http//nutrition.tufts.edu/consumer/feature/freshm
  an15.html

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Beware the Freshman 15

• Significant weight gain during the first semester
  of college is a real phenomenon
• Breakfast and lunch at all-you-can-eat dining
  facilities accounting for 20 percent of the
  weight gain
• Evening munchies, extra snacks on the weekends,
  and easy access junk food also add to the
  freshmen's extra pounds.
• http//www.thepittsburghchannel.com/health/2356034
  /detail.html
• More reasons
• http//www.intelihealth.com/IH/ihtIH/WSIHW000/1422
  0/21213/237521.html?ddmtContent

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Take the Freshman 15 Challenge

• http//www.studio15direct.com/freshman15/challenge
  intro.htm

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Avoid the 'Freshman 15'

• Draw a plan and plan for success
• Keep a record of what you eat
• Stay active and exercise to maintain weight
• Choose foods wisely
• Low fat and high fiber are best
• http//www.cnn.com/HEALTH/diet.fitness/9908/19/fre
  shman.fifteen/

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On campus resources

• Sindecuse Health Center http//www.wmich.edu/shc/r
  esources/campus.htm
• Nutrition and Weight Management

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Good diet exercise one healthy college student

• College students consume higher quantities of
  fats and sodium, while eating inadequate amounts
  of fruits and vegetables.
• College students also have poor exercise habits.
• Positive ways to start changing an unhealthy
  mindset is to
• Focus on the size of food portions rather than
  changing food choices and the frequency and time
  of meals
• Integrate small things into daily routines that
  will improve health, such as making a conscious
  effort to take the stairs instead of the
  elevator.
• http//www.iowastatedaily.com/vnews/display.v/ART/
  2001/07/17/3b53c703768c5?in_archive1

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Social support is key

• To encouraging college students to exercise
• Support and encouragement to stay physically fit
• Family support more important for women
• Men favor social support of friends
• http//www.acs.ohio-state.edu/researchnews/archive
  /collexer.htm

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• Workout for the busy student
• http//www.timeforfitness.com/exercise/student.htm
  
• Relax your body
• http//www.imt.net/randolfi/StressLinks.htmlRela
  xation

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University Recreation

• Lawson Arena, Gabel Natatorium
• http//www.wmich.edu/lawson/
• Student Recreation Center
• http//www.src.wmich.edu/
• climbing wall - basketball courts - weight room -
  squash court - aerobic room - multipurpose courts
  - racquetball courts - indoor tennis courts -
  fitness testing lab - swirl pool indoor track
• Fitness Programs
• Intramural Sports
• http//www.src.wmich.edu/imsports/default.html
• Main IM Fields
• IM Soccer Fields
• Sorenson Tennis Courts

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On campus resources

• Sindecuse Health Center http//www.wmich.edu/shc/r
  esources/campus.htm
• Physical Activity Fitness
  

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Sleep

• Poor sleep quality has previously been linked to
  such problems as
• muscle tension, depression and possibly worsened
  academic performance.
• 15 of the students consistently reported
  receiving poor quality sleep
• nearly three quarters of the students reported
  occasional sleep problems,
• while only 11 reported receiving what was
  considered good quality sleep.
• http//studenthealth.oregonstate.edu/Health_News_E
  vents/CollegeStudentsSleep.htm

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• Our sleep cycle is a circadian rhythm
• a daily, biologically driven pattern that runs
  our internal clock and requires consistent
  restorative sleep.
• The natural uninterrupted sleep cycle actually
  consists of
• four to five repetitive sleep sub-cycles
• each lasting for about 90 to 120 minutes.
• http//poly.union.rpi.edu/article_view.php3?view1
  218part1

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Do you have a sleep cycle problem?

• Take the following self-assessment.
• If you answer yes to any of the questions, you
  may not be getting enough sleep.
• See the Basic strategies for getting a good
  night's sleep slide
• http//poly.union.rpi.edu/article_view.php3?view1
  218part1

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• 1. You consistently do not get enough sleep, or
  the sleep you do get is not restful
• 2. You struggle to stay awake while driving.

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• 3. You have trouble staying awake when doing
  something passive, such as studying
• 4. You have problems concentrating at work or at
  school.

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• 5. Friends, or family members, tell you that you
  are often sleepy.
• 6. You begin to respond to things slowly.

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• 7. You have trouble remembering things or have
  difficulty in controlling your emotions.
• 8. You feel the need to nap several times a day.

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• 9. You constantly travel and complain of
  suffering from jetlag.
• 10. You are not consistent in your bedtime and
  wake times.

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• 11. You have poor time management skills.
• 12. You pull all-nighters and skip sleep with
  plans of catching up the next day
  Unfortunately, you never do.

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Basic strategies for getting a good night's sleep

• Get a minimum of 8 hours of sleep per night
• Go to bed and wake up at the same time each night
• Avoid eating heavy meals just before bedtime
• Stay away from caffeine, alcohol, and nicotine
  for six to eight hours before going to sleep.
• Regular exercise is helpful, but avoid any
  high-level activities for a couple of hours
  before bedtime.
• Make sure to reserve the bed for the only
  activity it was designed forsleeping.
• Dont use your bed for any non-sleeping
  activities such as reading or studying or
  watching TV, as it will become more difficult to
  sleep there.