Last updated on November 19th, 2023 at 04:49 am
For many, college is a time of change and adjustment, as it flips the idea of school on its head. High school is often very well planned out. There are blocks and periods, and you go for 7-8 hours every day, Monday through Friday. Like some, when I was in my senior year of high school, I was able to have some added flexibility, due to a lighter course load, but that is not always the case. Most graduate high school and follow the same format they’ve followed for 12 years.
Because of the rigidness of the high school experience, many students fall apart when they get to college. They don’t understand the idea of time management AT ALL. Suddenly, they have some 45-minute classes on Monday, Wednesday, and Friday, and some hour-and-a-half classes on Tuesday and Thursday, with a 3-hour lab thrown into the mix 4 times a month. You quickly have to learn how to handle the schedule, or you will fall behind.
Sadly, there are young men out there who don’t get it, because they’ve never learned how to self-manage. One of the predominant ways this lack of control shows is in health. We’re going to spend a couple of minutes going through some key things that I learned as I went through college, in hopes that you can avoid some of the pitfalls that befell me and some of my classmates.
The “freshman fifteen” got its name for a reason. I had a buddy who was the star of the football team in high school. He was the peak of athleticism. If GQ had a section for high school athletes, he would have made the list. However, when he got to college, the weight gain set in. Late-night study sessions meant grabbing lots of takeout. Long hours in the library crafting essays and citing sources, followed by a part-time job to pay for school, meant he wasn’t going to the gym nearly as much. Stressing over finals also took its toll as well, and it became obvious that he had less time and energy to focus on his health.
Still, he was better off than many. I had classmates who got into the party scene really heavy. Every weekend, they were going to a frat house or a beach house. They thought college was going to be easier because you didn’t have to sit behind a desk taking notes as often. So they substituted sitting behind desks with dancing on tables. The debauchery was complete. Girls, drugs, and alcohol were in full supply. To no one’s surprise at all, many of these boys never walked the stage with a degree. They simply blew scholarship funds and their parent’s college funds and dropped out after a year or two.
It comes back to discipline. Merriam-Webster defines discipline as ”control gained by enforcing obedience or order”. You have to enforce discipline on yourself. It is not your parents’ job, friends’ job, or professors’ job to get you to take care of first things first. As you go through your formative years of adolescence, there are many people who provide structure to discipline you in. Coaches, parents, and teachers all take on the responsibility of providing a context for you to operate in. However, when you get to college, it is your job to create this context and this atmosphere for yourself. Learning to discipline yourself is essential if you are to call yourself a man. In regard to your health specifically, you must discipline yourself in two key areas; mental discipline and physical discipline. In each discipline, there are three areas of focus: exercise, sleep, and diet.
Physical
Exercise
In an era marked by sedentary lifestyles and technological immersion, the importance of exercise on the physical body cannot be overstated. Science has unequivocally shown that regular physical activity is not just about shedding pounds or building muscles; it’s a powerful elixir for overall well-being. From strengthening the cardiovascular system to enhancing cognitive function, the benefits of exercise are far-reaching and undeniable.
Regular exercise is essential for your heart and blood vessels. Engaging in activities like brisk walking, jogging, or swimming increases your heart rate, which in turn enhances blood circulation throughout the body. This means your thinking clearer and you’re making better decisions. Research by the American Heart Association indicates that physical activity lowers the risk of heart disease by reducing blood pressure and improving cholesterol levels.
Before I began, I remember thinking that I would be impervious to the side effects of college, but as the stress kicked in, and the long hours, I soon learned that jumping rope, going for a jog, or lifting some weights was a better way to manage myself rather than partying or stress-eating. After all, all those things would’ve led to was weight gain and substance dependency.
Maintaining a healthy weight is not just about aesthetics (even though a lot of guys would like it to be haha); it’s a fundamental aspect of overall health. Engaging in regular exercise helps burn calories, creating a caloric deficit that contributes to weight loss or maintenance. For all you fellas who think pushing big weights up and down is all it takes, studies show combining aerobic exercises with strength training offers the most effective strategy for sustainable weight management and overall health.
Sleep
Sleep is not just a time of rest; it’s a period of intense activity within the body. During the Rapid Eye Movement (REM) stage, our brain consolidates memories, processes emotions, and repairs cognitive functions. Studies from the National Institutes of Health (NIH) have shown that this restorative process is pivotal for maintaining optimal brain performance and ensuring mental clarity throughout the day. Additionally, adequate sleep boosts the release of growth hormones, contributing to cell repair, muscle growth, and tissue rejuvenation. The role of sleep in repairing our physical systems cannot be overstated – it’s a fundamental aspect of keeping our bodies in peak condition.
It’s easy when you’re in college to grab a Monster or an espresso and pull an all-nighter. There is a cool factor associated with walking into a lecture hall hyped on caffeine and nerves to take an exam. Some would even say it’s part of the quintessential college experience, but they are wrong. Not only are you playing Russian roulette with your education, but you’re also damaging your cognitive abilities.
Good sleep isn’t just for academics though, for athletes and fitness enthusiasts, sleep is akin to a secret performance enhancer. Athletes who consistently receive ample sleep exhibit reduced perceived effort during workouts, allowing for longer and more productive training sessions. Whether you’re a seasoned athlete or someone pursuing an active lifestyle, optimizing sleep can unlock your physical potential.
Diet
In the bustling world of academia, where late-night study sessions and fast-paced schedules are the norm, the significance of a balanced diet often takes a backseat. However, the link between diet and physical well-being is undeniable, especially for college-age students who are in a crucial phase of development.
A diet rich in essential nutrients forms the foundation of a thriving body. College students can optimize their physical health by focusing on nutrient-dense foods, such as whole grains, lean proteins, fruits, and vegetables. These foods provide a diverse range of vitamins, minerals, and antioxidants that support various bodily functions. I made it a point when I was in college to start the morning off with a glass of water and a piece of fruit. The water helped wake me up, and the antioxidants in the fruit helped energize me for the day ahead.
The demanding nature of college life requires sustained energy levels throughout the day. Crafting balanced meals that incorporate complex carbohydrates, healthy fats, and proteins can provide a steady release of energy. Meals high in refined sugars and unhealthy fats can lead to energy crashes and sluggishness, whereas meals built around whole foods can sustain vitality and cognitive function. I wasn’t always the best at maintaining a midday meal. Often, I’d schedule classes during the 11 AM – 1 PM block of time if possible, to allow me to leave earlier in the afternoon. Skipping this meal was noticeable in my mood and energy later in the afternoon.
As the time of finals neared, I made it a point to bring meals to eat between these classes, so I could maintain proper focus. It’s worth noting that omega-3 fatty acids found in fatty fish, nuts, and seeds can have a positive impact on cognitive function and memory. Incorporating these foods into the diet can potentially enhance focus, information retention, and overall academic success. (As a side-note though, you’re not going to be getting any ladies with fish-breath, so take that as you will haha)
The college experience can be both exciting and stressful. Our nutritional choices play a pivotal role in managing stress levels as we go through various stages of our day. Foods rich in magnesium, such as leafy greens, nuts, and whole grains, have been linked to reduced stress and anxiety levels. Be the weird guy with the loaf of whole wheat strapped to the side of his laptop bag. It’s 100% worth it to keep that stress level down.
Mental
Exercise
As college life unfolds, maintaining your health in college becomes a priority that often takes a backseat due to the demands of assignments, exams, and late-night study sessions. However, a crucial aspect of overall health that must not be overlooked is the profound impact of exercise on mental well-being.
College life is notorious for its stressors—academic pressures, social adjustments, and financial constraints—all of which can contribute to feelings of anxiety, depression, and overall mental fatigue. Engaging in regular physical activity is a potent countermeasure to these challenges. Studies have shown that exercise triggers the release of endorphins, often referred to as “feel-good” hormones, which help alleviate stress and enhance mood. By incorporating exercise into your routine, you’re not just working on your physical health, but actively contributing to maintaining your health in college.
Cognitive function plays a pivotal role in succeeding academically. Exercise has been shown to have a positive impact on cognitive abilities such as memory, attention span, and problem-solving skills. When you prioritize physical activity, you’re essentially giving your brain a workout too, which can lead to improved focus and productivity in your studies.
Cardio was a lifesaver for me personally. If I was feeling stuck on an assignment, or sluggish in my task, I would take a break and go jump rope. 2000 repetitions. 4 sets of 500 jumps. That’ll take care of any mental roadblock you have for sure! I found that, when I reached a certain point of exertion, my brain couldn’t spin from subject to subject. It took all my focus to keep my feet in time. All I could hear was the inhale and exhale. It literally acted as a mental reset. If you don’t have a jump rope, go on Amazon right now and buy one (this is the one that I have used). While you’re waiting for it to arrive, you can substitute jump rope with jogging. It has the same effect, it’s just not as good on the knees long-term.
College life often involves forming new social connections and building a sense of community. Exercise can facilitate this process by providing opportunities to engage in group activities, sports, or fitness classes. These interactions not only contribute to a sense of belonging but also serve as a support system during times of stress. Nurturing relationships through exercise can significantly impact your mental well-being, making it an essential component of maintaining your health in college.
Achieving a balance between academic commitments, social life, and personal well-being is crucial for maintaining your health in college. Regular exercise can act as a catalyst in this quest for balance. Allocating time for physical activity allows you to step away from your academic responsibilities, clear your mind, and recharge
Sleep
Maintaining your health in college goes hand in hand with getting proper sleep. According to a study by the National Sleep Foundation, young adults aged 18-25 require 7-9 hours of sleep per night to function optimally. Sleep isn’t just a luxury; it’s a biological necessity that impacts your mental and physical well-being. During sleep, your brain processes information, consolidates memories, and repairs itself, ensuring you wake up refreshed and ready to conquer the day ahead.
Your mental health hinges on your sleep patterns. College life gives you a lot of new things to stress about– assignments, exams, social pressures. Often, especially if you go to college away from home, you are having to navigate these things for the first time alone. All of this can take a toll on your mental well-being. It is well-known that inadequate sleep increases the risk of anxiety and depression among college students. Sleep deprivation disrupts neurotransmitter balance. That’s the fancy science term for the parts of your brain firing off chemical signals. AN imbalance makes you more susceptible to mood swings and negative emotions.
It’s important to know that deep sleep also helps solidify learning and enhances memory recall. By getting adequate sleep, you’re giving your brain the chance to recharge and function at its peak capacity. So how do you increase your chances of getting to a state of deep sleep?
- Establish a Routine: Set a consistent sleep schedule, even on weekends, to regulate your body’s internal clock.
- Create a Sleep-Friendly Environment: Keep your dorm room dark, quiet, and at a comfortable temperature to promote better sleep quality.
- Limit Screen Time: The blue light emitted by electronic devices can disrupt your sleep-wake cycle. Power down at least an hour before bedtime.
- Mindful Eating: Avoid heavy meals and caffeine close to bedtime, as they can interfere with sleep.
- Physical Activity: Engage in regular exercise.
Diet
To the chagrin of many college males, maintaining your health in college is not just about hitting the gym and getting enough sleep. Your diet plays a pivotal role in nurturing your mental well-being. We may think that life would be better if we could live off Reign energy drinks and Papa John’s pizza, but the reality is we need to incorporate other options into our college-age bachelor diets.
Research consistently shows that there is a strong connection between diet and mental health. Consuming a diet rich in nutrient-dense foods can positively influence mood, cognition, and overall mental well-being. Foods containing omega-3 fatty acids, like fatty fish, walnuts, and flaxseeds, have been linked to reduced depression and anxiety symptoms, making them essential for maintaining your health in college.
Furthermore, complex carbohydrates found in whole grains, fruits, and vegetables play a role in stabilizing blood sugar levels. This stabilization helps prevent energy crashes and mood swings, contributing to a more balanced emotional state. Incorporating these foods into your diet is an integral part of maintaining your health in college.
The gut-brain connection is a fascinating area of research that highlights the connections between the digestive system and mental health. Maintaining a healthy gut through probiotic-rich foods like yogurt, kefir, and fermented vegetables can positively impact your mood and reduce symptoms of anxiety and depression. Taking care of your gut health is, therefore, an essential component of maintaining your health in college.
In the past, I’ve been a big proponent of kefir. When I was in college, and living at home, it was a staple in the kitchen fridge. If I had an upset stomach regarding an upcoming presentation or a test, a swig of that stuff would knock it right out. You have to almost treat it like a shot though, as it tastes absolutely disgusting. Regardless of the flavor profile, I’ve never been able to argue with the results.
If we are to continue to grow and develop properly, it’s important to take your health seriously TODAY. I know of many men who didn’t and don’t, and it shows. By no means am I saying it’s wrong to indulge in some cake, or in an energy drink every once in a while. If you make it all the way through college without going on at least one late-night coffee binge, then I would argue you’ve missed out. That said, practicing proper health is something that it’s better to learn early on, and college is an excellent time to begin if you haven’t.
