Fall is bringing in more than just colorful leaves and pumpkins this season. As midterms draw closer, so does the threat of the flu.
This year the Centers for Disease Control and Prevention (CDC) estimates that over 20 percent of U.S. citizens will get the flu, and nearly 200,000 of them will be hospitalized due to related complications. In light of recent statistics, Pepperdine has begun stocking up on flu shots, medications and lots of tissues. But vaccinations can only go so far; the rest is left up to the students.
Dr. Susan Helm, a professor of nutrition at Seaver College, explains that eating patterns, snacking on sugars and caffeine intakes during times of stress may effect a student’s ability to fend off illness this season.
The life of a college student revolves around papers, research projects and other extracurricular activities, all of which are strenuous to the mind and body. Despite claims that caffeine and carbohydrates act as stimulants that help students get through “all-nighters,” recent studies have shown that pushing the body to its limits may have drawbacks.
According to the CDC, maintaining both a healthy diet and a sufficient sleep schedule are key to fighting off chronic illnesses such diabetes, cardiovascular diseases, obesity and depression. Those who aren’t getting enough sleep because they are working or studying for long periods of time may experience problems. “This can cause daytime sleepiness, sluggishness and difficulty concentrating or making decisions,” the CDC stated. Students who are suffering from sleep deprivation are also at higher risk for automobile crashes, depression, poor grades and even strained relationships with friends and family.
“On average, a college student should be sleeping eight to 10 hours,” Helm said. However, she does acknowledge that these hours may be different depending on the person, and that they do not need to be continuous. “Studies have shown that a regular afternoon hour nap actually increases alertness and energy levels,” Helms said.
Students around campus who aren’t getting enough rest frequently substitute liquid energy for sleep and good nutrition. Coffee and energy drinks are often more manageable at times than stopping for a meal, which would take up precious time for studying or other campus activities. The substitution happens so frequently that many students don’t stop to think that they may not be eating the healthiest meal.
“I’m a pre-med student so I’m always busy,” junior Lauren Price said. “Most of the time I try to eat something healthy, but it’s mostly just grab and go.”
Although stimulants like caffeine or nicotine may give the extra boost needed to fulfill a task, Helm warns that these may be counterproductive. Cigarettes, lattes and even chocolate may cause fatigue, dehydration or migraines after the effects wear off. The only sure cure for lack of energy is plenty of liquids and lots of rest.
And the desk in the library does not count as an alternative for a bed.
The CDC outlines the importance of a good sleeping environment, warning students not to pull “all-nighters” just to study.
“Get rid of anything that might distract you from sleep, such as noises or bright lights, and stick to a sleep schedule waking up at the same time each day,” the CDC said.
In addition to good sleeping habits, Helm argues that students should be getting adequate amounts of physical activity and eating plenty of fruits, vegetables and lean sources of protein to defend against disease.
When looking for snacks, think colorful.
Yellow peppers and oranges were among the few products that Helm named would raise immunity. Other foods may include yogurt, tea, carrots, potatoes, kiwi, broccoli, fish, mushrooms, oats and water, the most powerful antioxidant of all.
“A healthy immune system is built upon a balanced, varied and adequately maintained diet,” Helm said. “Whole grains, fruits and vegetables, soy protein products, dairy, meats, high-quality protein and sufficient calories [are other flu-fighting ingredients].”
Finally, healthy eating and physical activity go hand-in-hand to ward off any virus. Helm recommends at least 30 to 60 minutes daily exercise. For many students, this might mean taking the time to schedule in a fitness routine during their spare time. For others, it simply means avoiding the shuttle and braving the stairs.
“It’s 10,000 steps a day. One can wear a pedometer for this. It takes approximately one hour of walking,” Helm said.
“Dietary intake and a schedule of physical activity contributes significantly to one’s health,” Helm said. She also cautioned that a thin body does not equate to a healthy one.
Combating the flu really comes down to maintaining a healthy lifestyle, which may mean big changes for many of those living on Pepperdine’s campus this semester. Busy schedules create a challenge for scheduling physical activities, and stress tends to increase rapidly as midterms draw nearer.
The key is creativity. Try filling the fridge in your dorm with healthy foods rather than walking to the cafeteria to grab a cheeseburger and soda. Next time you think of asking DPS for a ride to your dorm, try walking and counting the paces. Finally, carry a water bottle around with you at all times, and drink from it frequently. Not only will you be able to avoid dehydration, but you’ll also increase your antioxidant levels. Studies prove that our bodies need at least eight glasses of water daily, which is approximately two liters.
And as you refill your water bottles, you can always try using them as dumbbells and get in an impromptu workout. Hey, look at that — Change toward a healthy, flu-free lifestyle is simple.
