What Is Freshman 15?
Q I’ve been gaining weight since I went away to school. My roommate calls it the “Freshman 15.” Is there such a thing? How can I lose the weight?
A Yes, there is, and you’re not alone. “Freshman 15” refers to the 15 lbs many college students gain their first year away from home. That first year of college is filled with changes, from living away from home, to dealing with the stress of college. Many of these factors converge to cause weight gain. Dormitory food is often high in carbohydrates, as are favorite college snack foods. Excess carbs leads to excess blood sugar, which causes the release of insulin. Insulin’s job is to turn excess sugar into fat; hence the weight gain. Also, when we are stressed, our bodies secrete cortisol, a hormone which tends to increase our blood sugar and can also lead to weight gain.
Exercise as often as you can; it’s the Number One stress buster. Find a way to maintain a regular exercise schedule. Take a dance class or find places to walk comfortably in all weather, and get an exercise buddy to motivate you on the down days.
Don’t skip meals. Skipping meals makes you vulnerable to eating whatever is in front of you. Skipping meals, especially breakfast, can wreak havoc with your blood sugar levels. Having your blood sugar go up and down contributes to fatigue, irritability, poor memory, and weight gain. Keep protein bars handy for those busy days when a sit-down meal becomes impossible.
Practice stress reduction. Allow for some quiet time each day to de-stress. Even five minutes can make a difference, because it switches off your fight-or-flight mechanism and resets your stress clock.
Take a supplement. Helpful and healthful ones include B complex for stress and vitamin C for a healthy immune system. Digestive enzymes can help you process dorm food better. Nervine herbs like valerian, hops, lemon balm, or chamomile can calm nerves and support restful sleep – something to consider when you start studying for mid-terms and finals.
— Arianna Staruch
Using Glucosamine for Joint Support
Q How should I supplement with glucosamine for joint support?
A It is believed that supplementation with glucosamine sulfate works best when it is combined with chondroitin sulfate. Glucosamine is found in sea shells and is a component of mucopolysaccharides, long molecular chains of sugar, which provide structure to bone and cartilage. Studies have shown that glucosamine stimulates the production of cartilage. Chondroitin sulfate also consists of mucopolysaccharides used by the body in the building of connective tissues, such as cartilage, tendons, and ligaments. A dosage of 1,000 to 2,000 milligrams of glucosamine sulfate and 800 to 1,600 milligrams of chondroitin sulfate is the standard treatment for repairing joint damage caused by injuries or arthritis. Nausea may occur if the dosage of chondroitin sulfate exceeds 10 grams. Other things that may be included in joint formulas are MSM, vitamin C, anti-inflammatories such as turmeric or cayenne, or analgesics such as willow. Sulfur is a constituent of bones and collagen, which is the protein in connective tissue; it is thus believed that adding MSM – methylsulfonylmethane – to joint formulas maintains the integrity of connective tissues by providing sulfur for the body to use. MSM is recommended at doses of 2,000 to 6,000 milligrams. Adding vitamin C will help with the absorption.
— Lindsey Nelson
Sit up Straight to Avoid Weight Gain
Q After all my hard work this summer shedding pounds with diligent exercise, do you have any advice for making it through the holidays without gaining too much weight?
A One trick that helps digestion and calorie utilization relates to posture. Recent studies have shown that one of the most important times to sit up straight is at the dinner table. When you slouch forward and don’t sit up straight, you compress all of your digestive organs. Imagine how hard it would be if you did all that walking this summer with a 200-lb gorilla on your shoulders. That is what your stomach and small intestine feel like when you try to fill up with food while compressing them with poor posture. Sitting up straight will allow better digestion, less acid reflux, and a more satiated feeling at the end of your meal.
It’s easy to sit up straight – just sit so that your back is pressed against the back of the chair. Curve your low back inward and rock your pelvis forward until your weight is on the ischial tuberosities (the boney prominence between your upper hamstrings and your lower gluteal muscles). Next, scoot your chair in closer to the food so you are not tempted to lean forward. Center your head over your shoulders and roll your shoulders back so that you are no longer hunched over your digestive organs.
As for the meal itself, moderation is key. The food tastes and smells great during the holidays, and it’s almost as if you consume calories from the aromas alone. The key to avoiding weight gain is to remember there are always leftovers, and you do not have to gorge yourself during the holiday meals. Take small portions and gauge how many calories you are consuming. Try to eat more fresh green and fruit salads and less gravy and stuffing. You can still have pumpkin pie, but skip the whipped cream. If you are playing football in the yard with your family instead of watching it on TV, you may be entitled to one more drumstick off that turkey. And remember that beer and alcohol have calories, too.
I hope this helps during the holidays.
— Jacob May
This Issue’s Experts
Arianna Staruch, ND, is a naturopathic physician focused on women’s health issues. To contact Dr. Staruch call 503-279-0205 or email arianna@clearh2o.org.
Lindsey Nelson, ND, is a naturopathic primary care physician and can be reached at 503-279-0205 or by email at lindsey@clearh2o.org.
Jacob May, DC, brings careful thought and analytical thinking blended with a holistic approach to medicine. To contact Dr. May call 503-279-0205 or email jacob@clearh2o.org. |
