Do you often replace meals with energy drinks or coffee? Do you regularly resort to fast food takeout? Do you frequently indulge in processed snacks? If you answered yes to any of those questions, you’re on the wrong track –– the track to an unhealthy future. Unfortunately, you’re not alone; research shows that most college students carry poor eating habits. However, you need to change tracks now for a shot at a healthy ––disease-free –– future; as reported by the World Health Organization, the adult disease burden is due to health risk behaviors –– like, unhealthy eating habits –– that start during adolescence.

Young adults and college students lead an active lifestyle, enjoy a high metabolism, and maintain a strong digestive system. These youthful privileges make them oblivious to the harmful effects of an unhealthy diet; short-term consequences of bad eating habits –– weightgain, indigestion, and break-outs –– don’t manifest. Little do they know that they’re setting their health up for failure.

As a college freshman 3 years ago, living away from home overwhelmed me; newfound freedom, new friendships, and the start of my career excited me but I also faced many challenges and found comfort in food. I adopted a multitude of unhealthy eating habits: endless snacking, overeating, and eating junk food. Being someone with a low metabolism, I gained weight. A lot of weight. Although the desire to fit into my old clothes initially motivated me to turn away from the terrible diet, I was quick to realize the power food holds over our health.

The switch to a cleaner diet –– regular nutrient-dense meals, adequate fruit and vegetable portions, and limited snacks –– improved my energy levels, cleared my skin, and eliminated bloating. I felt happier than ever. The journey inspired a pivotal lesson: take care of your body and your body will take care of you.

Pre-prepared and processed foods –– like, junk food and packaged snacks –– contain high sodium and sugar. High sodium intake causes water-retention. However, we fail to register that this affects our heart rate and blood pressure as well; the heart works harder by circulating more blood throughout the body to dilute the blood volume. Similarly, high sugar foods contribute to an increased risk of many diseases, including heart disease –– the number one cause of death worldwide. Moreover, according to a study published in 2018 by The BMJ (a weekly peerreviewed medical trade journal), every 10% increase in consumption of ultra-processed foods increases the risk of cancer by 12%. Hailing from a generation that emanates mental health activism, I count on my fellow Gen Zers to discard unhealthy foods; an unhealthy diet impacts an individual’s mental health and makes them more prone to depression and anxiety.

While the transition to a healthy diet does not happen overnight, we can implement small changes to steer us in the right direction. And for those on a budget, don’t worry, these changes ensure food cost cuts: substitute mid-day snack with fruit, drink more water, eat less sugar, and eat less saturated and trans-fat –– bad-cholesterol (LDL) elevating foods (processed foods). Not only the quality, but also the quantity of the food matters; according to Okinawa residents –– residents of a Japanese island with the most centenarians in the world –– we should check our portions by only eating till we’re about 80% full to live a long and healthy life.

Although we cannot reverse the damage of years of an unhealthy diet, we can certainly prevent it further. So, I implore my peers to act. Act now. Take charge of your health. Take the highway to a healthier future.

Written By- Muskan Rathi, Student of Computer Engineering & Economics at the Pennsylvania State University, USA