The holidays can be a stressful time for students with busy schedules, small banking accounts and expanding waistlines. Some of the infamous "Freshman 15" can be put on during the holidays when exercising and eating right is often forgotten in a rush of exams, travel and large helpings of turkey and pies.
Eating right and exercising over the holidays is especially important for students diagnosed with diabetes, high blood pressure or high cholesterol. Ann Chapman, who has worked as a dietician at Watkins for 25 years, said her experience has led her to develop some important tips to keep in mind.
Q&A with Ann Chapman, Watkins dietician
"I would encourage students to be careful," Chapman said. "I would rather that people feel they have a little bit of leeway than to totally deprive them of enjoying the holidays. I recommend smaller portions, and make healthy substitutes if at all possible."
Chapman distributes a brochure at Watkins (see sidebar), detailing some ideas on how to manage eating.
- Food for Thought: Eating Strategies for the Holidays
- Keep meal times regular and do not skip meals. Keeping fuel in your system at regular intervals helps one avoid overeating or unplanned eating.
- Eat small, lighter meals throughout the day to indulge in a special treat later on or to plan for a party or dinner out in the evening.
- Skip fried foods and stay with high carbohydrate snacks such as crackers and breads. At parties, choose small amounts of higher fat food like chips and dip, and larger servings of lighter foods such as raw vegetables and fruits.
- Out of sight, out of mind! Try to keep tempting foods out of sight. Wrap up and put away homemade baked goods and high fat items.
- De-emphasize foods and focus on the meaning of the holidays. Plan activities that don't involve food such as ice skating, sledding, shopping or movie going.
- Relax! The holidays are a stressful time, and built up tension can lead to overeating. Try to unwind and enjoy the company of others. Let go of your worries. Take a walk, or read a book.
- Stay with a fitness program but alter it. Many students use the holidays as an excuse to become lazy and pay a high price for it once work schedules resume. This is a great opportunity to do different physical activities you enjoy. For example, a swimmer may want to go cross country skiing, a walker may want to try yoga. Challenge yourself to find ways to stay fit while having fun.
source: Ann Chapman, MS. RD, University of Kansas Student Health Services registered dietitian.
Relaxing holidays with family or friends can often involve alcohol. While occasional drinks for someone with dietary restrictions isn't a huge problem, binging can be a bad thing. The American Diabetes Association says as little as two ounces of alcohol can lead to low blood sugar levels, which is potentially dangerous. Luckily, drinking around the holidays usually means that large amounts of food are nearby, and it is recommended to eat something before and after drinking to minimize the effects alcohol can have on blood sugar.
Chapman acknowledges the growing number of young people diagnosed with diabetes. According to the Center for Disease Control, studies from 2003-2006 indicate that 25.9% of adults aged 20 years or older in the United States have a condition known as prediabetes. Individuals with prediabetes have higher blood glucose levels than normal, but not high enough to be classified as diabetic. Individuals with prediabetes risk becoming diabetic or having heart disease.
Nancy Donahey is a dietician at Lawrence Memorial Hospital, and works at the hospital's Diabetes Education Center. Donahey has worked at Lawrence Memorial Hospital for 28 years, and said that the hospital has seen the trend in type 2 diabetes occurring more often in younger people. Type 2 diabetes occurs when the body doesn't produce enough insulin, or cells ignore the insulin. Donahey said that insurance rarely pays for diabetes education, but that it is important for students to be aware of risks.
The American Diabetes Association reports that 7.8% of the total U.S. population has been diagnosed with diabetes, but estimates that 5.7 million people are unaware that they have some form of diabetes. The total number of people living with undiagnosed diabetes has decreased dramatically in the last ten years (see graphic; source: American Diabetes Association). Today only 24% of people with diabetes are undiagnosed, down from 30% in 2005, and 50% in 1998.
"As part of our assessment, we recommend that blood pressure be kept at 130/80 or below," Donahey said. "I inquire what their eating habits are, then make recommendations on changes they might need to make, like not to drink soft drinks regularly, and eat more fruits and vegetables."
Donahey's recommendations can be used to help maintain a low blood pressure, and also helps prevent future problems for individuals diagnosed with prediabetes. Eating smart and exxercising are important to do year round, and the holiday season can be the most dangerous time of year for people monitoring their blood sugar. Lawrence's dieticians recommend to enjoy family feasts in the coming weeks, but keep healthy habits in mind that someone should practice all year.
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