Beyond the Freshman 15: The effects of a poor diet during early adulthood
By Christina Curran, Biochemistry, 2023
There seem to be warnings everywhere about the short term consequences of a poor collegiate diet. Reminders about the importance of exercise and a healthy diet are plastered on the walls of freshman residence halls. The mere thought of the infamous “Freshman 15” seems to haunt the minds of every student at Stetson East’s dining hall. Still, whether because of the plethora of unhealthy options, or perhaps just lack of self care during a stressful few weeks of classes, many of us fail to prioritize a balanced and healthy diet. It is easy to excuse away some of these bad decisions, for often the negative health consequences seem as far away as an end of term paper. Unfortunately, a poor diet can lead to problems beyond an expanding waistline.
Some of these problems may trace back to serotonin, a crucial neurotransmitter involved in mediating moods, sleep, appetite, and pain. What might come as more of a surprise is that over 95 percent of the chemical is produced in the gastrointestinal tract. About 100 million neurons line the tract, and take up serotonin produced from “good” bacteria in the gut. Although the specific mechanisms of the gut-brain connection are still being examined, the relationship between diet and mental health disorders has been known for some time. A 2009 study of over 3,000 men and women found that those who had consumed diets predominantly consisting of “whole” foods (fish, fruits, and vegetables, for example) had a significantly lower risk (around 35 percent less of a chance) of developing depression compared to those whose diets were comprised of mostly “cheap” foods (refined sugars, high saturated fat content, etc.), and a similar link has been found between said foods and anxiety.
In addition to an adverse impact on mental health, a poor diet during college years has been found to impact heart health. Research suggests that many heart disease risk factors first surface in young adults, and it is estimated that more than one-half of young adults aged 18–24 years old have at least one risk factor for coronary heart disease. Although the risk is high, many young adults aren’t cognizant of the impacts their choices have for their health later down the road.
Although these findings may seem concerning, small, gradual improvements to diet can help alleviate many of the threats. The first, and arguably most crucial change needed is to limit the amount of cheap, processed foods consumed on a day-to-day basis. This is undeniably hard, as the busy schedules of many Northeastern students seem to incentivize consumption of quick, cheap, and easy foods. However, there are some not so tricky ways to improve food habits. Cutting back on the amount of simple carbohydrates and substituting chips and sweets for some healthier snack options is a great first step. Adding healthier and more filling proteins and complex carbohydrates to meals is another great way to decrease cravings for sugary foods. This isn’t to say that now is the time to denounce sugar and live a spartan life, void of Steast cookies and Rebecca’s, but establishing good habits early on can set a precedent for a healthier life.
Advances in Nutrition (2014). DOI:10.3945/an.113.005447
International Journal of Endocrinology (2013). DOI:10.1155/2013/701967
