Risk Factors:
Food Insecurity
Food insecurity is defined as "limited access to adequate and safe foods," and is linked to obesity in college students (El Zein et al., 2020). A few indicators of food insecurity can include inability to purchase nutrient-rich foods, skipping meals, or even purposefully avoiding to eat the entire day. College students that demonstrate a few indicators can lead to increased body fat. Studies showed that food insecure students had "significantly lower intake of fruits and vegetables, and a higher intake of added sugars than a food secure student" (Zein et al. 2020). It is important to stick to MyPlate recommendations to have nutritionally balanced meals.
Physical Inactivity
College students often have a difficult time with time management. A common response for physical inactivity is "I don't have enough time" or "I'm just too busy to exercise." Studies show that students that report physical inactivity had higher BMIs (Desai et al., 2008). Even though, students may not have enough time to meet American Heart Association's physical activity recommendations, squeezing in 15-30 minutes of exercise everyday would help prevent obesity and disease prevention! It can be as easy as a 15-minute brisk walk or light jog to increase physical activity.
Binge Drinking
Alcohol has a part in most college students' diet. Heavy, episodic alcohol consumption is "associated with 41% higher risk of transitioning from normal weight to overweight and 36% higher risk of transitioning to overweight to obese" (Fazzino et al., 2017). Binge drinking is never beneficial for an individual, physiologically; it also can increase caloric intake and the likelihood of substance abuse in the future. Alcohol consumption can also decrease an individual's ability to cognitively show restraint for eating. Monitoring alcohol consumption can help prevent obesity and will save livers!
Stress
College can be the most stressful time in students' lives, from exams to planning career paths. Stress can cause an individual to develop unhealthy behavioral habits like overeating. Overeating and physical inactivity combined can increase the risk of obesity. When stressed, students often seek comfort in foods that usually processed or foods that aren't nutrient rich such as chips, fast food, ice cream, or alcohol. There are many interventions to minimize stress levels like yoga, exercise, or self-care.
Prevention:
Upholding physical activity and having proper nutrition while in college is vital to staying healthy and happy.
Exercise Regularly
- 150-300 minutes of moderate exercise
- 75-150 minutes of vigorous-intensity
- Muscle-strengthening activities 2 days a week
(n.d., 2020)
Ways to Exercise
- Walk to class
- Take the stairs
- Gym classes
- Workout buddy
- Workout videos
- Schedule your workouts
- Play sports
Nutrition
- Stick to MyPlate recommendations
- High protein meals
- Eat more whole grains, fruits, and vegetables
- Drink more water and less sugared beverages
- pick minimally processed foods
(n.d., 2016)