January Health Bulletins
Ask the Doc
Dr. P. Davis Smith, medical director at Wesleyan University’s Davison Health Center, answers questions submitted by our readers.
Q: I'm a vegetarian and I try to eat very healthy, but sometimes I get dizzy spells or so tired that I have to lie down. I'm already taking multi-vitamins, but what else can I do to keep up my energy levels without having to eat meat again?
—Kelsey, University of Virginia, Charlottesville
A: Most people can manage perfectly well on a vegetarian or vegan diet, but it takes some extra work. Everyone’s diet, activity levels, nutrient needs, etc. are unique. Students new to or considering changing to a vegetarian diet should consider consultation with a nutritionist to help avoid some common pitfalls. These services are often available at reduced rates if not free through the campus health service and/or dining services provider.
Research has shown clear benefits to vegetarian diets, especially lactovegetarianism (milk and milk products but not eggs), including decreased incidence of obesity, coronary heart disease, high blood pressure, and type 2 diabetes. People converting to a vegetarian diet need to pay particular attention to energy needs, protein, iron, iodine, zinc, calcium, vitamin D, vitamin B12, long-chain omega-3 fatty acids, and dietary fiber. For you, Kelsey, energy seems to be the key issue. Experts recommend that vegetarians eat frequent meals and snacks to keep up with energy needs. Good choices include legumes, whole grain breads, enriched cereals, nuts and nut spreads, nutlike seeds (sunflower seeds, soybeans, sesame seeds) avocados, and dried fruits.
Adequate protein is commonly overlooked in the diets of college students and is a frequent contributor to abrupt crashes in energy levels. Adolescents are advised to consume 0.85 grams/kg/day of protein. Proteins are composed of amino acids—certain ones are classed as “essential” because of their necessity for growth and repair. Animal foods contain all nine essential amino acids. Plant based foods are usually deficient in one or more amino acids. Soybean products, however, are essentially equivalent in quality to animal protein. Combining plant foods to obtain complementary proteins (which needn’t necessarily happen at the same time or in the same meal) also solves the problem of obtaining essential amino acids.
Iron deficiency or borderline iron supplies are relatively common among college women and may contribute to decreased energy levels. Because the heme iron (dietary iron derived from hemoglobin) of meats is so readily and efficiently absorbed, low iron states are more common in women who don’t eat meat. Certain types of athletes, especially long-distance runners, are especially vulnerable. Assessing adequacy of iron intake is an important part of evaluating a vegetarian diet, and may require a blood test. Uptake of non-heme iron can be enhanced by avoiding large doses of tannin-containing teas, supplementing with Vitamin C, and increasing dietary iron consumption.
Of course it is possible that fatigue has little to do with diet and much to do with other factors such as sleep habits, mood, being overcommitted, etc. Having mentioned mood, it is important, too, to dispassionately evaluate the decision to become a vegetarian. It is the case that adopting a more restrictive diet is sometimes a variant of an eating disorder. If you feel out of control of your eating, ask for help.
In summary, eating a vegetarian diet is normal and healthy. Many people live full and active lives without eating meat or animal products. With some extra effort to ensure that you are optimally informed about how you are composing your meals (a worthwhile endeavor whether or not you are vegetarian), you can be assured that your dietary choices are not impeding your performance as a student, athlete, activist, musician or whatever else you care to be.
Help Protect Your Immune System During Flu and Cold Season
Besides getting a flu shot, here are five other ways you can strengthen your immune system and protect yourself from a nasty cold or flu that can leave you missing classes and scrambling to catch up.
• Don’t eat too much sugar. Fluhelp.org reports that sugar, such as the amount found in a normal can of soda, hurtsyour immune function.
• Relax. Too much stress suppresses the immune system. Be sure to take a break now and then when the pressure is building.
• Exercise. Regular fitness keeps the body healthy and that can help ward off sickness.
• Get plenty of rest. A tired body is susceptible to breaking down and becoming sick.
• Eat immune-boosting foods. Yogurt, chicken soup, oats, barley, fish, and garlic are just a few of the healthy foods that have been shown to have possible natural antiviral properties.
5 Seconds That Can Save Your Life
In a study from Virginia Tech University in Blacksburg, real-world drivers were video recorded for 18 months. Scientists found that drivers who were involved in a crash while using their phones had typically been staring at them for just five seconds. But that’s enough time to drive 29 car lengths at 70 mph. Resist the urge to text and drive. Pull over to send or read your messages. For more information on the dangers of texting while driving, CLICK HERE.
1 Hour That Can Save Someone Else’s Life
The process of donating a pint of blood usually takes about one hour (just 10 minutes for the collection and then time for registration, a brief medical screening, and recuperation.) That one pint of blood, however, can save up to three lives. Because January is National Blood Donor Month, take an hour this month to make a difference. Find out how you can donate blood in your area: CLICK HERE.
Stop Cervical Cancer: Get Tested
This is Cervical Cancer Awareness Month, and the National Cervical Cancer Coalition (NCCC) is encouraging women over age 21 to contact their healthcare provider to schedule a Pap test to check for cervical cancer. “It’s important to remember that cervical cancer is a preventable disease,” says Sarina Kaye, executive director of the NCCC. Also, ask your healthcare provider about vaccines that target cancer-causing types of the human papillomavirus (HPV). HPV, a virus transmitted through sexual contact, is the single known cause of cervical cancer. For more information, CLICK HERE.
Zumba Is In and Pilates Is Out in 2012
Zumba (a type of dance workout) is in and Pilates is out, according to more than 2,600 fitness professionals who completed an American College of Sports Medicine survey of the top fitness trends for 2012. The survey found growing popularity in Zumba, which combines Latin rhythms with interval-type exercise and resistance training, and a waning interest in Pilates. To learn more, CLICK HERE.
