Breaking the Cycle: Overcoming Bad Habits for a Healthier College Lifestyle

By Yicen Ma

Photo by Dose Juice on Unsplash

85%

of college students reported they had felt overwhelmed in the past. _[1]

98.5%

of college students have experienced stress in school. _[2]

Oftentimes, students turn to these unhealthy behaviors in an attempt to relieve pressure.

College can be an exciting and transformative time, but it can also be a time of significant stress for many students. Unfortunately, the majority of college students experience stress due to exams, financial issues, and academic performance pressure. Despite this, students often resort to unhealthy coping mechanisms to manage their stress. One such unhealthy behavior is maintaining an unbalanced diet, which can be a result of either a loss of appetite or a lack of access to affordable, healthy food. Additionally, when faced with stress, students tend to forgo physical activity in favor of staying in a quiet, isolated environment. This can lead to physical health issues and exacerbate the impact of stress. Lack of sleep is also common among stressed college students, leading to fatigue and further exacerbating the negative effects of stress. Lastly, many students turn to binge drinking/smoking as a means of relieving stress, even though it can have severe consequences and is not a healthy way to cope._[1][3]

man covering face with both hands while sitting on bench

Photo by Christian Erfurt on Unsplash

Do you have similar unhealthy habits?

two white ceramic cup filled with blueberries fruit place on brown textile

Photo by Joanna Kosinska on Unsplash

Potential Problems Associated with Unhealthy Habits

boy lying on beige recliner hospital bed

Photo by Alexander Grey on Unsplash

Heart disease and stroke

Some cancers

Osteoporosis

Tooth decay

High blood pressure

High cholesterol

Type-2 diabetes

Depression

Eating disorders

High blood pressure

Reduced immune system function

Being overweight or obese

_[4][5][6]

Photo by Mitchel Lensink on Unsplash

A poor diet can result in a lack of important nutrients, which can lead to physical health issues such as weight gain, obesity, and increased risk of chronic diseases like diabetes, heart disease, and certain cancers. It can also affect mental health by contributing to fatigue, decreased concentration, and increased anxiety and depression.

Lack of physical activity can lead to muscle loss, weakened cardiovascular health, and decreased flexibility and mobility. It can also increase the risk of chronic diseases and contribute to weight gain and obesity. Furthermore, physical inactivity can also negatively impact mental health by contributing to anxiety, depression, and poor sleep quality.

Chronic sleep deprivation can cause physical health issues such as the increased risk of obesity, diabetes, and heart disease. It can also lead to mental health issues such as depression, anxiety, irritability, and decreased concentration and cognitive function.

_[4][5][6]

Why is it difficult for students to develop good habits while in college?

"The top barrier to engaging in physical activity across the adult lifespan is lack of time"

- Centers for Disease Control and Prevention [8]

Most students have trouble eating healthy due to a lack of time.

- Cornell University's study [7]

"How can I find time to work out while going to CMU?"

- Carnegie Mellon University, MISM master student interview [9]

“She did not do much cooking during her first year in a campus apartment due to time problems.”

- A Junior at Ohio State University [10]

Lack of Time seems like a major excuse.

However, is it actually true?

Photo by Nathan Dumlao on Unsplash

More and more people are “attracted” to

social media

with the advancement of the internet.

Photo by Markus Spiske on Unsplash

Social Media Continues to Attract Users

Social media platforms have become an integral part of modern communication and socialization. With their user-friendly interfaces, accessibility, and ability to connect with others from all over the world, it's no surprise that social media has gained a huge following among college students. Moreover, these platforms have been well-developed with features that cater to the interests and preferences of young people. Social media offers a platform for self-expression, entertainment, and networking. Furthermore, the instant gratification and rewards associated with receiving likes, comments, and followers can create a sense of validation and boost self-esteem, leading to addictive behaviors. Thus, social media has become a daily part of college students' lives and a vital aspect of their socialization and personal branding._[11][15]

Photo by Prateek Katyal on Unsplash

While social media has become a ubiquitous part of modern life, US adult spends a lot of time per day.

In college,

75%

of Students Think

Social Media Presence Is Important_[11]

Photo by Kenny Eliason on Unsplash

Social media has become increasingly popular among college students for several reasons:

Connectivity: Social media platforms allow college students to stay connected with their friends and peers, regardless of their physical location. This is especially important for students who attend colleges far away from their hometowns or for those who study abroad.
Information sharing: Social media platforms allow college students to share information about events, assignments, and academic resources with one another.
Entertainment: Social media provides a platform for college students to relax and engage in entertainment activities such as watching videos, playing games, and sharing funny memes and jokes.
Networking: Social media allows college students to connect with professionals in their field of interest and create opportunities for internships, jobs, and mentorship.
Social activism: Social media provides a platform for college students to engage in social activism by sharing information, organizing events, and supporting causes they care about._[15]

College students spend an average of

145 mins a day

on social media._[12]

But it is

~36.8 Days

Per Year

~6.0 Years

Per Lifetime

Recommended Healthy Habits for Students

woman in black sports bra and black pants running on water during sunset

Photo by Alex McCarthy on Unsplash

15 Mins of Daily Exercise

Incorporate exercise into your daily routine.

Adding just 15 minutes of daily exercise to our routine can have numerous benefits for our physical and mental health. Exercise can improve cardiovascular health, increase strength and endurance, and reduce the risk of chronic diseases. Additionally, regular exercise is also linked to improved mood, reduced stress and anxiety, and better cognitive function.

Photo by Alyson McPhee on Unsplash

30 Mins to Prepare a Healthy Meal

A balanced diet that includes plenty of fruits and vegetables, whole grains, lean protein, and healthy fats.

A healthy meal provides our body with essential nutrients, such as vitamins, minerals, and fiber, that are necessary for optimal physical and mental health. A well-balanced meal can also help maintain a healthy weight, reduce the risk of chronic diseases, and improve cognitive function. Moreover, cooking and preparing food can be a creative and satisfying activity that can improve mood and mental well-being.

Photo by Gregory Pappas on Unsplash

Extra 1 Hour of Sleep

Aim for at least 7-8 hours of sleep per night.

Sleep plays a crucial role in the body's ability to repair and restore itself, and getting adequate sleep is linked to improved immune function, reduced inflammation, and better cardiovascular health. Moreover, sleep is also essential for maintaining cognitive function, memory consolidation, and emotional regulation.

Sharing My Own Experience

As a girl in a master's program, I was constantly under stress due to exams, homework, and job recruiting. I had no time to cook healthy food for myself, so fast food became my go-to. I didn't exercise because I couldn't find the time, and I suffered from insomnia because my mind was constantly racing. Eventually, I gained over 10 lbs in only one semester. My health suffered, and I got sick easily. A doctor recommended that I start exercising, eating healthy, and sleeping more. I realized I had been wasting time on social media and entertainment, so I set a schedule and used my time wisely. I started working out, cooking healthy meals, and getting to bed early. By developing those healthy, my health improved, and I felt more productive and energetic. My grades even improved. Looking back, I'm grateful for that wake-up call. I now prioritize my health and make time for the things that matter most to me.

Photo by Hermes Rivera on Unsplash

Then, we could reduce the daily social media time from

145 mins

30 mins.

Shared my personal experience of limiting my social media time:

As a college student, 30 mins are enough for me. I set the social media screening time on my phone, so I can engage with my community/friends, learn something new and take an easy break. I can use my time on social media to connect with friends, classmates, or other members of your community. I can also make positive comments, share interesting articles or posts, and engage in meaningful conversations. I could also watch some interesting ins/Tiktok and shared them with my friends or learn some stuff that I am interested in. I do not feel bored by limited time.

Let's

prioritize our health

and make small changes that can have a big impact!

person sitting while using laptop computer and green stethoscope near

Photo by National Cancer Institute on Unsplash

Check Out the Resources to Develop Healthy Habit

Photo by Sonja Langford on Unsplash

Limit your social media screening time on your phone

See the instructions to set up the social media screening time.

Apple User

Android User

Photo by GRAHAM MANSFIELD on Unsplash

Home Workout Plan by Pamela Reif

Check the different weekly workout plans and choose suitable plans for yourself.

Workout

[13]

Build your personalized meal plans

Build your meal plan based on your food preferences, budget, and schedule!

Eat this much

[14]

Setting up the Sleep mode

Setup up sleeping mode time to reduce social media interruptions and regular your sleeping time

Apple User

Andorid User

Reference:

[1] Editorial Staff. “School Stress for College Students and Unhealthy Coping Mechanisms.” American Addiction Centers, 13 Sept. 2022, https://americanaddictioncenters.org/blog/college-coping-mechanisms.

[2] Spain, Erin. “College Kids Need to Change Unhealthy Ways.” Northwestern Now, 22 Feb. 2023, https://news.northwestern.edu/stories/2014/05/college-kids-need-to-change-unhealthy-ways#:~:text=A%20shocking%2095%20percent%20of,moderate%20exercise%20for%20at%20least.

[3] Jacimovic, Darko. “21 Eye-Opening College Student Stress Statistics for 2023.” What To Become, 20 Feb. 2023, https://whattobecome.com/blog/college-student-stress-statistics/.

[4] “The Risks Of Poor Nutrition.” Government of South Australia, Government of South Australia, 2 Apr. 2022, https://www.sahealth.sa.gov.au/wps/wcm/connect/public+content/sa+health+internet/healthy+living/is+your+health+at+risk/the+risks+of+poor+nutrition.

[5] Team, Brain and Spine. “Here's What Happens When You Don't Get Enough Sleep (and How Much You Really Need a Night).” Cleveland Clinic, Health Essential, 13 Feb. 2023, https://health.clevelandclinic.org/happens-body-dont-get-enough-sleep/#:~:text=Some%20of%20the%20most%20serious,function%20and%20lower%20sex%20drive.

[6] Watson, Stephanie. “11 Effects of Sleep Deprivation on Your Body.” Healthline, Healthline Media, 14 Feb. 2023, https://www.healthline.com/health/sleep-deprivation/effects-on-body.

[7] Sogari, Giovanni, et al. “College Students and Eating Habits: A Study Using an Ecological Model for Healthy Behavior.” Nutrients, U.S. National Library of Medicine, 23 Nov. 2018, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6315356/.

[8] “Overcoming Barriers to Physical Activity.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 16 June 2022, https://www.cdc.gov/physicalactivity/basics/adding-pa/barriers.html.

[9] Yicen Ma, Interview of 10 MISM students and measure the most frequent reason for limited work out at CMU.

[10] Carlson, Erik A. “Students Have Plenty of Time to Eat, but No Time to Cook.” The Ledger, The Ledger, 17 June 2009, https://www.theledger.com/story/news/2003/04/25/students-have-plenty-of-time-to-eat-but-no-time-to-cook/26638051007/.

[11] Rosen-Carroll, Rachel. “Social Media: Just How Important Is It to Students? 6 Media Pref Secrets!” Interact Communications, 8 Apr. 2022, https://interactcom.com/social-media-6-things-students-expect-to-see-on-your-accounts-revealed/.

[12] Lin, Ying. “How Much Time Does the Average Person Spend on Social Media?” Oberlo, Oberlo, https://www.oberlo.com/statistics/how-much-time-does-the-average-person-spend-on-social-media#:~:text=Average%20time%20spent%20on%20social%20media,-According%20to%20the&text=Not%20only%20is%20this%20a,at%20145%20minutes%20per%20day.\.

[13] Eat This Much | Linkedin. https://www.linkedin.com/company/eat-this-much.

[14] “Track Your Sleep on Apple Watch and Use Sleep on IPhone.” Apple Support, 12 Sept. 2022, https://support.apple.com/en-us/HT211685.

[15]Ridley, Doug. “Today's Colleges and Universities Using Social Media.” Vital Design, 21 Nov. 2022, https://vtldesign.com/digital-marketing/social-media/how-todays-colleges-and-universities-are-using-social-media/.

Image Reference: