Hanna Jensen
College is filled with new experiences, responsibilities, and opportunities, but it also brings about new habits and daily routines. For many students, maintaining healthy habits falls to the bottom of the priority list, especially when school work, social life, and stress take center stage. The choices you make regarding food, sleep, and activity can have a significant impact on your academic performance.1 Unhealthy habits can affect your ability to succeed in school, so prioritizing your personal well-being is essential.
College students, and adults in general, often gravitate toward fast food and processed snacks because they’re convenient and cheap. However, these options are typically high in added sugar, unhealthy fats, and low-quality carbohydrates.2 Though these foods might provide a quick energy boost, they often lead to blood sugar spikes and crashes, leaving you feeling sluggish and unfocused. If you choose to go out for lunch or dinner, try to order the better choices, such as low-fat or low-sodium options, or whole-grain breads.3
Sugary drinks, like sodas and energy drinks, can also seem like an easy fix for staying awake during late-night study sessions. They can disrupt your focus by causing dehydration and energy crashes, making it harder to retain information.3 Although in the long run it will be beneficial to opt for more nutrient-dense foods, this doesn’t mean that the occasional cookie or soda isn’t always bad. A good rule of thumb is the “90-10” or “80-20” rule, which emphasizes that nutrition should be about variety, moderation, and balance.3
Alcohol and smoking are often part of the college social scene, but too much can have immediate and long-term effects on academic performance and health, including weight gain.1,4 Alcohol disrupts sleep quality, leaving you tired and less able to concentrate the next day. It also impairs memory and decision-making, which can hurt your ability to perform on tests and assignments. Like with general nutrition, finding a balance is key. Moderation and planning can help you keep your focus on your academic goals.
Lack of sleep is a common issue among college students, and one that can directly affect your cognitive function. Without adequate sleep, you might lose the ability to focus, problem-solve, and retain information. Sleep deprivation also disrupts hunger-regulating hormones like leptin and ghrelin, which can lead to overeating and poor food choices, further compounding the problem.5
On the other hand, regular physical activity can significantly boost your academic performance, as well as your physical and mental health. Exercise increases blood flow to the brain, enhances memory, and reduces stress.1 You don’t necessarily have to go to the gym and run on the treadmill and lift weights every day. Even short, time-saving workouts, like a 20-minute walk around the block or a quick bodyweight routine, can help clear your mind and boost your energy for studying.
Many students might find themselves falling into the trap of dieting or disordered eating, whether on purpose or by consequence of their routines. These habits can lead to nutrient deficiencies, low energy, and even binge eating episodes, which can subsequently harm both physical and mental health.6 Combine this with typical academic stress, and the effects are magnified. Low energy, irritability, and decreased productivity become everyday struggles. So instead of focusing on restrictive diets, try to aim for balance by incorporating a variety of foods and emphasizing whole, nutrient-dense options.
Maintaining stable blood sugar levels is critical for consistent energy and mood. Skipping meals or eating highly processed foods can lead to crazy blood sugar levels, which might make you feel tired, irritable, or anxious.3 These mood swings can affect your ability to focus during lectures or study sessions, ultimately impacting your grades. To keep your blood sugar stable, try to eat balanced meals that include protein, healthy fats, and complex carbohydrates.
The good news is that you don’t have to overhaul your entire lifestyle to see improvements. Small, consistent changes can make a big difference. Try to focus on planning meals ahead, and being sure to drink enough water so you can stay hydrated and energized. Make it a point to move daily, even if it is just walking between classes. Focus on prioritizing sleep by creating a bedtime routine and limiting caffeine intake.
It is crucial that college students understand that how you respond to the challenges of college will set the framework for your health, both short-term and long-term.7 By making mindful choices, you’ll not only feel better physically but also improve your academic performance. Remember, success in college is about balance: investing in your health now will pay off in the long run, both in your studies and beyond.
References:
- Kent S. ‘Freshman 15’ myth busted by new study. The Utah Statesman. 2011 Nov 13. https://usustatesman.com/freshman-15-myth-busted-by-new-study/
- Wengreen HJ, Moncur C. Change in diet, physical activity, and body weight among young-adults during the transition from high school to college. Nutr J. 2009 Jul 22; 8:32. doi:10.1186/1475-2891-8-32
- Jones L. How to avoid the ‘Freshman 15.’ Hard News Cafe. 2008 Apr 9. https://www.usu.edu/today/story/how-to-avoid-the-freshman-15
- Vadeboncoeur C, Townsend N, Foster C. A meta-analysis of weight gain in first year university students: is freshman 15 a myth? BMC Obesity. 2015; 2(22). https://doi.org/10.1186/s40608-015-0051-7
- Cleveland Clinic. Ghrelin. Body Systems & Organs. 2022 Apr 21. https://my.clevelandclinic.org/health/body/22804-ghrelin
- Mizia S, Felińczak A, Włodarek D, Syrkiewicz-Świtała M. Evaluation of Eating Habits and Their Impact on Health among Adolescents and Young Adults: A Cross-Sectional Study. Int J Environ Res Public Health. 2021 Apr 10;18(8):3996. doi: 10.3390/ijerph18083996
- The Freshman 15: Myth or Reality? The Dietitian’s Digest. 2013 Sept 1. https://thedietitiansdigest.org/2013/09/01/the-freshman-15-myth-or-reality/
- https://unsplash.com/s/photos/food-brain
