By Natasha Turner, ND

Ahh, the joys of freshman year: eating ice cream after every “all-you-can-eat” meal, drinking beers and then chowing down on late night Kraft Dinner, popcorn and pizza. I remember staying up all night to study and drinking a liter bottle of cola, of all things, to stay awake! And of course, unlike high school and now, I didn’t exercise. I mean, between classes, pub nights and watching “Days” (that’s Days of our Lives for those not versed in soap opera slang)—there just wasn’t time. By the end of second year, I had gained 16 pounds, an increase in body weight of 20%!

With a new found source of motivation (i.e. realizing I was fat and my clothes didn’t fit) in the summer between second and third year, I lost the weight. Thankfully, since then, give or take five pounds, I have managed to keep it off. Exercise became a part of my life again and I realized that I should actually watch what I eat.

As you may have guessed, this was back in the days before I discovered naturopathic medicine and all the benefits of “clean livin’”…  So, millions of students are off to university very soon, and I thought I should share a few useful tips to help you or your kids stay healthy during the school year.

Tip #1
Don’t do what I did and drink pop. Try to drink bottled water or herbal teas as your first choice and sparkling water or diluted juices as your second. Pop and juice are loaded with extra calories and sugar, which only work to suppress a healthy immune system and contribute to weight gain.

Tip #2
Don’t skip breakfast. It starts our metabolism for the day and gives our brain the nutrients it needs to function. If cooking or getting to the cafeteria is out of the question, keep almonds, walnuts, apples, or healthy protein bars (free of hydrogenated oil and aspartame) around for a quick breakfast on the go. Always be sure to have some protein with breakfast, and every meal, to maintain stable blood sugar levels. Consult the Truestar nutrition section for more snack and meal suggestions.

Tip #3
Have a cheat day once per week. This way you won’t feel like you’re denying yourself or are deprived of fun. On the “good days”, try to watch your intake of sugar, trans fats (muffins, pastries, deep fried foods, etc.), avoid white foods (white bread, pasta, processed cereals and sugar) and aim to eat five servings of vegetables and fruit every day.

Tip#4
Just 150 minutes of exercise per week may be all that is required for you to prevent weight gain. If you are going to whoop it up on the dance floor, you need to be fit anyway, right? Keeping fit will maintain your energy levels, oxygenate your brain allowing clear thinking, and prevent winter depression.

Tip #5
Pulling an all-nighter to cram before an exam may not really help. Sleep deprivation lessens performance and may affect your ability to recall information.  It also contributes to weight gain, as it elevates stress hormones which cause you to feel hungry more often. Sleeping less interferes with the release of hormones necessary for tissue repair and healing as well. You may be better off sleeping for a few hours and getting up earlier to review your notes. When I was in school, I took the homeopathic remedy Kali phos. It is a great remedy for nervousness before an exam, for mental or physical exhaustion often brought on by extreme stress, and over-exertion.

Bonus Tip
Of course, we all know you won’t be consuming alcohol. But, on the odd chance that you do choose to do so, always be sure to take a B vitamin containing folic acid the same evening or the next morning. Studies have shown that women who take folic acid after consuming alcohol experience fewer health risks. Alcohol increases the need for nutrients, particularly zinc, magnesium, B vitamins and folic acid.

Sending your kids off with TrueBASICS—a pack of pills easily taken once per day providing the nutrients necessary to meet their basic nutritional needs—is a great idea. It will ensure with their poor sleep habits, irregular eating habits, and other “indulgences” that a bit of a buffer is created to help ward off illness. You can simply have TrueBASICS auto-shipped to them every three months. Think of it as money well spent and an investment in your child’s health. It is also a great way to show that you care—no matter how far away you are.