An overview of key habits for great health in college, based on several talks given to college girls over the last several years.
Bone Mass
- Developing Bone Mass during this ideal window, through exercise and nutrition
- What's in Bone? Collagen, protein, vitamins
- Why Sleep affects weight, bone growth
Brain Development and how to develop strong relationships
- managing distractions from tech and our own preconceptions
- making eye contact, dealing with feelings honestly
Drinking, and Smoking, and other Drugs
- Smoking dampens feelings and covers indecision and social awkwardness
- Drinking adds a layer of unreality to relationships, and you should question any relationship that involves regular use of alcohol
- Drinking has different biological effects in different people, fatigue, euphoria, adrenaline
- Addiction is more likely with existing depression. What is your habit doing for you? What is it covering?
- Smoking and Drinking lead to nutrient deficiencies, both because of the requirements for their metabolism, and the decrease in food intake that often occurs
Sleep
- Sleep loss leads to poor memory, depression, anxiety, poor food choices, and a generally less enjoyable time
- Morning sunlight helps you start your day and fall asleep
- Daytime sunlight can help with Vitamin D
- Exercise at least 2 hours before bed, use white noise, darken the room
- At some point you just have to say no to whatever is happening lat at night
- Nap before late events like dances, go to bed early when you can
Immune System
- Vitamins, sleep, hydration, stress management, and sugar intake all have a large impact on your immune system
College Students and Diet Fads
- Any loss in calories can affect your cycle, sleep, mood
- Small changes in body fat can lead to large changes in mood and the consistency of your menstrual cycle. If you're not modeling, who cares about the extra 2 pounds?
Menstrual Cycle
- Basic overview of the process and common variations and problems
- At least 20% of girls test as anemic, and that's likely an underestimate
- Exercise the week before your period, consider resting during your period, you may need to snack more as your period ends and you're replacing blood loss
Free Summer Class on Rest and Recovery
Girls and Fashion
Family Nutrition Part 2 - Food Shifts over time
Family Nutrition Part 1 - Negotiations with Husband
UPDATED Middle School Class on Cycles
Immune Boosting for the Family - 15 minutes
Cortisol and Weight Loss for Moms
Safety Class - Water and People
Why is my Cycle Irregular? Part 3 - Random Factors
Why Are My cycles Irregular? Part 2, Body Composition
Why Are My Cycles Irregular? Part 1 - Energy Balance
Safety Class #1 - Responding Quickly to Emergencies
Is Your Daughter Anemic?
Kids and Jobs
Easy Tips for UTIs
Fertility Talk for Engaged Girls
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Practically Healthy by Dr. Melina
ZOE Science & Nutrition
Intermittent Fasting Stories
Keeping It Real: Conversations with Jillian Michaels
Nutrition Diva