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"I yanked at my favorite Gap, size-8 dark blue jeans as hard as I could, but they wouldn't move farther than my knees. Along with the weight I gained after a month at Miami University (Oxford, OH), I was feeling run-down all the time. I was having fun, but I learned that too much fun takes its toll on the body," says Sarah Dichristofano, who now attends community college in Westmont, IL.

It's easy to forget about exercising and eating right during your first year of freedom. Although Mom isn't nagging you to finish your vegetables or get enough sleep, that doesn't mean you should neglect your health. Even with all of your classes, there's always enough time to fit in a quick jog or a trip to the gym.

Feeling healthy is as simple as eating right at the cafeteria, exercising a few times a week, and getting seven to eight hours of sleep each night. You'll learn -- with a little prioritizing in your new lifestyle -- that good health means feeling, looking, and performing at your best. Discover what it takes to be healthy during freshman year now, and you will suffer less later.

Visible Consequences
The freshman 15 -- that popular saying referring to the weight gain for the average college freshman -- isn't just a myth! Many students gain weight during their first year of college because of stress and a lack of physical activity, says Nancy Amy, a professor of nutritional science at the University of California. In addition to the sedentary lifestyle, freshman year also often involves frequent partying, that includes drinking beer and hard alcohol (both high in calories) and eating lots of fast food.

"I gained about 12-15 pounds and a 'spare tire' formed around my waist," Sarah, a tall brunette with long legs and a slim physique, explains. "I never had a problem with my weight, so I felt lazy for the first time, since the pounds just crept up on me."

Cafeteria Concerns
To avoid weight gain, and the feelings that come along with it, learn how to eat healthy in the cafeteria. Sarah explains, "I was so careless in my eating habits. I wouldn't think twice about what I was eating in the cafeteria."

Some cafeterias post the nutritional content of their food to make it easy for you to make healthful choices. This information is worthless though, unless you know what nutrients to look for. "Before I looked at the nutritional content [of the food] at my cafeteria, I never knew how much sugar was in the things I loved," says Kate Weber, a junior at Lehigh University (Bethlehem, PA).

It's important to try to eat the right number of servings per food group per day and stray from excessive sugar and fried, greasy foods. But in college, the hardest part is cutting out the fats and oils associated with sweets. If you know that you crave sweets late at night, abstain from them during the day. And, don't overload on the convenient bagels and bulk cereal in the cafeteria. Dr. Andrew Weil, a well-known author and nutrition expert, discourages an overindulgence of any one food group, especially carb-packed breads and grains.

"Eating in the cafeterias is hard because all the food is out in one place, and you have access to it just a few times a day," says Beth Kutansky, a junior at Indiana University. "The trick is learning to eat in moderation."

Ailment Avoidance and Answers
Another trick isn't even a trick at all -- it's natural. Vitamins, even the ones from a bottle, can help prevent illness. Since there is no cure for pesky colds and flus, you should try to maintain a strong immune system. Good nutrition, hygiene, and rest strengthen the immune system. But, if you're not taking care of yourself, nothing will not save you from getting sick, especially during freshman year.

"I got sick more than any other year in my life," confesses Matt Hufford, a senior at the University of Iowa. "It seemed I constantly had a cold that I was trying to get rid of."

But, what happens when you unavoidably become ill for the first time? Take advantage of student health services on campus. "I probably made three trips to the student health center. They were fairly helpful in prescribing antibiotics," says Matt.

If you can't make it to the health center, you can opt for over-the-counter remedies. Just make sure, that you understand which are best for your ailment. Decongestants break down congestion, help drainage, and dry out mucus; anti-histamines reduce sneezing and promote rest; cough suppressants restrain coughs and calm prickly throats; expectorants help bring up mucus from the lungs; while analgesics reduce pain and fever. Cold and flu remedies such as these won't cure or shorten your illness, but most can ease your symptoms. Antibiotics, on the other hand, can only be prescribed by a doctor and are most effective in fighting bacteria, and making you feel better, faster.

Rise and Shine
Even though in high school you probably woke up around 7:00 a.m., in college it's much more difficult to rise bright and early.

"When I filled out my first schedule, I didn't think an 8:30 a.m. class was too early, but it's outrageous how early it feels in the college atmosphere," explains Matt. The college atmosphere that he's referring to usually includes late-night snacks, study sessions, and midnight gossip fests that won't allow you to rest until 2:00 or 3:00 a.m.

"After a long night, my eyelids felt glued to my eyes and I could only grunt, instead of talk, for the first hour I was awake," adds Adam. "I was a walking zombie most of the time."

Although you don't have to be the first one in bed on your floor, the American Sleep Research Institute recommends you to try to get at least 7-8 hours of Zs each night. If you absolutely cannot, set aside time for a power-nap of at least 20 minutes. Beth reaffirms, "I still take 20-30 minute 'cat-naps,' and I feel refreshed and ready to go afterwards."

And, if you're not a morning-person, schedule your classes later in the day. No one is forcing you to take 8:00 a.m. classes!

Move It
The most rapid decrease in fitness levels among young Americans occurs between the ages of 18-24, according to the President's Council on Physical Fitness and Sports. You don't have to be a couch potato statistic, though!

Freshman year is actually a perfect time to start exercising -- most colleges are home to recreational centers where you can work out for free. Unfortunately, a great number of freshmen often feel too overwhelmed to use such facilities.

According to Kathy Bayless, director of recreational sports at Indiana University (Bloomington, IN), fewer freshmen used the IU Student Recreational Sports Center during the 1998-99 school year than any other class of students. She attributes this to their unfamiliarity of the campus and intimidation of the facility.

To combat feelings of anxiety at school, familiarize yourself with the campus during the first week of class. "Of course I was intimidated by the gyms at first, but you get over it," explains Kenny Goldie, a freshman at Indiana University.

While playfully flexing his right bicep, Kenny adds, "But, I'd rather be a little intimidated than out of shape."

To look like an experienced gym-rat, and not just the occasional exerciser, follow this advice from the American College of Sports Medicine: "Work out three to five days a week for 20-60 minutes. You can split up the time on different machines at different points in the day, or do a continuous workout."

Jimmy Johnson, a program director at Bally Total Fitness in Countryside, IL, suggests walking or running around the track or on the treadmill; using the rowing machine, the stairmaster or stairclimber; or taking aerobics classes. Resistance or weight training of 10-15 reps is also recommended.

"There is a need to focus on cumulative and consistent activity, not regimented vigorous exercise," emphasizes Bayless.

And If You Still Won't Listen...
If you ignore your health at school, you will face serious consequences. "Being at Miami, I was exhausted and got sick all the time," explains Sarah. "I was stressed and worried too much about my grades and major, as well as trying to deal with life on my own."

Sarah eventually left the University of Miami after her first year and returned to Hinsdale, IL, to regain her health. Instead of learning how to be healthy the hard way -- as Sarah had to -- take care of yourself during freshman year.

"Coming out of high school, everyone is a little naive about their bodies," says Matt. "By sophomore year, I learned that if I eat better and get decent sleep, I feel more energized during the day. I only wish I knew that during freshman year."

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