College health

By now, your college-age son or daughter has been in school for several weeks. If it’s their first time away from home, you already may have received more than one anguished phone call, text message or email seeking reassurance, advice or that old standby – money.

College is indeed a transformational moment, for children and their parents. Leaving the comforts of home for the complexity of campus is hard enough, and made more difficult by the need to study and begin to set one’s course in life.

Parents can help their children stay on course by keeping tabs on their health.

Regular exercise can help relieve stress and avoid the weight gain that may follow matriculation. Many first-year students put on pounds due to increased intake of alcohol and high-fat fare from the dining hall and fast-food chains. With up to 80 percent of freshman failing to fit regular exercise into their schedules, according to the Journal of Nutritional Behavior, parents can help by reminding their children to remain active.

There are plenty of options on any college campus, including joining an intramural team or recreational club, taking up running, or simply taking the long way to class through the beautiful fall weather. Just half an hour of vigorous exercise each day will help them remain balanced and focused.

Remember that there’s rarely such thing as a home-cooked meal once a student moves onto campus. Students either sign up for a meal plan for the cafeteria, or they fend for themselves even if it means rustling up a bowl of noodle soup.

Ramen is great, but students need a wide variety of fresh fruits and vegetables. Encourage your son and daughter to get off campus and into the community to patronize local markets. Most college towns have many choices that can be both more healthful and more economical than what’s available on campus.

As any former collegian knows, many students will inevitably drink alcohol on campus, but they should be warned of the dangers of binge drinking and urged to imbibe in moderation. An estimated half of accidental college deaths are linked to alcohol or drugs.

Students should try to sip water and nibble snacks throughout the day. College schedules are a patchwork, with some days having long classes and short breaks, and others offering a morning or entire day off to recharge. Encourage your child to adjust their habits accordingly.

A student with no time between classes, sports and activities can grab a nutritious bar, a bag of dried fruits and nuts, or a yogurt with granola.

And while the temptations of college nightlife are many, remind them that humans need on average seven hours of sleep each night. Late-night parties and the Internet can easily consume the hours that should be devoted to study and sleep.

College shouldn’t be all work and no fun, but remind your student that their health comes first. Take care of the body and mind, and the result will be greater academic success and a brighter future after they have collected that degree a few years from now.

Steve Bernardi is a registered compounding pharmacist and co-owner of Johnson Compounding & Wellness in Waltham (www.naturalcompounder.com). Readers with questions about natural or homeopathic medicine, compounded medications, or health in general can email steve@naturalcompounder.com or call 781-893-3870.