TAKING CARE OF OURSELVES
“It is not wise to wait until every ‘i’ is dotted and ‘t’ is crossed to decide how to live healthier. You should be basing your lifestyle on the best available medical knowledge, which says to eat a low fat diet and exercise daily. Avoid smoking and excessive alcohol use and you are likely to achieve your goal. Establish the philosophy of the Ancient Greeks: To die young as late in life as possible.”
— Jane E. Brody, College of Ag & Life Science ‘62
Every single day we are forced to make decisions that affect both our physical and emotional well-being. Some of these decisions involve serious thought and consideration, while others are practically unconscious. This chapter details some information that might assist us in making positive decisions regarding nutrition, exercise, substance use, and stress. Problems such as eating disorders, depression, drug and alcohol dependencies, and suicide are also discussed. While problems such as these may not have a direct effect on each individual, it is important to understand these problems so we may help others who are dealing with them. By taking good care of ourselves, we have the power to enhance our quality of life and, ultimately, to get the most out of our college experience.
Eating right at Cornell can be quite a challenge. Meals are always at odd times, or there may not be time at all. With the help of the Food Guide Pyramid published by the USDA, we can make our best daily food choices to keep us full of energy and in good health. The Pyramid translates the Dietary Guidelines for America into practical eating advice. It is a flexible guide, meant to suit any age, lifestyle, need, or preference.
The Food Guide Pyramid is made up of five food groups and the Pyramid tip.
The Bread, Cereal, Rice, and Pasta Group:
These foods are made from grains and add fiber, complex carbohydrates, and a variety of B vitamins to the diet. Many of these foods are naturally low in fat.
The Fruit and Vegetable Groups:
These characteristically low-fat foods contain Vitamin A and Vitamin C as well as numerous other nutrients.
The Milk, Yogurt, and Cheese Group:
Dairy products offer calcium, protein, and riboflavin. Some of these products are high in fat, while others can be bought in low-fat forms.
The Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group:
These foods are mostly of animal origin, but some plants can offer the same benefits. This group provides protein, iron, and zinc. Some of these items contain more fat than others.
The Pyramid Tip:
The tip contains fats, oils, and sweets. These foods should be eaten in very small amounts. Items such as salad dressing, margarine, and soft drinks are included in this group.
There are small circles and triangles scattered throughout the Pyramid that represent fat and sugars, respectively, that are either added to the foods or are naturally present. While each food group contains some sugars, fats, or both, the tip contains the most, which is why moderation is highly encouraged. It is also important to remember that while each group provides many nutrients, no one group provides them all. Each group is unique; one group cannot replace another.
The Food Guide Pyramid recommends the number of servings to be eaten from each category every day in order to maintain a healthy diet. The number of servings you consume depends on your sex and personal level of activity. Follow this chart to determine how much of each group you should consume:
Average Women Children Teenage boys
Older Adults Teenage Girls Active Men
Active Women
Average Men
Bread Group 6 9 11
Servings
Vegetable Group 3 4 5
Servings
Fruit Group 2 3 4
Servings
Milk Group 2-3 2-3 2-3
Servings
Meat Group 1 1 1
Now, you may ask, how big is a serving? Well, it depends on the type of food you are about to eat.
Food Group Serving Size
Bread, Cereal, Rice, 1 slice of bread
and Pasta 1/2 hamburger bun, bagel, or English muffin
1 ounce ready-to-eat cereal
1/2 cup cooked rice or pasta
1/2 cup cooked cereal
2-4 crackers
1 ounce pretzels
Vegetable 1 cup raw, leafy vegetables
1/2 cup cooked vegetables
1/2 cup chopped vegetables
3/4 cup vegetable juice
Fruit 1 medium piece of fruit
1/2 cup berries or sliced fruit
1/2 cup canned or cooked fruit
3/4 cup of fruit juice
Milk, Yogurt, and Cheese 1 cup milk
1 cup yogurt
1 1/2 ounces natural cheese
2 ounces processed cheese
Meat, Poultry, Fish, 5-7 ounces cooked lean meat or Dry Beans, Eggs, skinless poultry
and Nuts 1 egg
1/3 cup nuts
1/2 cup cooked dry beans
According to the Pyramid, there are three basic guidelines to follow in order to sustain a healthy diet:
1. Variety: Choose foods from all five food groups to get maximum nutrients.
2. Balance: Get enough servings from the five food groups to match your personal calorie and nutrient needs. Balance food choices over several meals, not just one meal.
3. Moderation: Make sure you get enough, but not too much, oils, fats, and sweets.
By understanding the basics of the Food Guide Pyramid, we’re on our way to healthy eating with lots of options. Whether at the dining hall, supermarket, or vending machine, we’re empowered to make the decisions that will treat our bodies best.
Elements of the Diet
Did you know that a woman’s bone mass peaks at age 35, after which she tends to lose about 1 percent of bone mass every year? Calcium, vitamins C and D, and exercise NOW can help you keep your bones in shape for later! (Our Bodies, Ourselves)
The scope of human nutrition extends far beyond the classical study of the physiological and biochemical processes involved in nourishment. Human nutrition has come to include all the effects that food has on human function and its relation to chronic disease, athletic performance, resistance to infection, and fetal health and development.
Carbohydrates
Carbohydrates are probably the most abundant and widespread organic substance in nature and are an essential constituent to all living things.
Functions:
• serves as body’s main source of energy and vital structural
components
• serves as part of the structure of nucleic acids which contain
genetic information
• necessary for the utilization of the other macronutrients
• provides necessary glucose for brain functions
Sources: cereals, grains, breads, fruits, vegetables, milk, honey, syrups
Proteins
Proteins are fundamental to life. Some serve as structural materials, acting as a major constituent of cellular membranes and the principal component of skin. Other proteins, such as antibodies, provide defense against invading destructive forces. Still others, the enzymes, are essential catalysts that accelerate thousands of complex chemical reactions that are necessary for sustaining life.
Functions:
• structural, fibrous proteins are involved in maintenance of either a rigid or flexible structure (collagen—>bone, tendons, ligaments, and skin)
• fibrinogen and fibrin are involved in the clotting process
• immunoglobins and antibodies combat foreign substances in
the body
• enzymes are catalytic proteins that accelerate reaction rates
Sources: meats, dairy, legumes, nuts, seeds, fish, poultry, eggs, grains, beans, tofu, vegetables
Fats
Fats are important because they give us long-time reserve energy stores. On a weight basis, fats contain more than twice as much energy (and twice as many calories) as carbohydrates and proteins. Lipids made by fat cells serve as an energy source but also form structural components.
Functions:
• growth, healthy skin
• normal functioning of all tissues
• immune functions
• adequate composition of biomembranes
• insulation and protection for organs and body structures
• facilitate the absorption of essential fat-soluble vitamins (A,
D, E, K)
Sources: dairy products, meats, oils, nuts
Water
Water is the most vital nutrient of any diet. Unfortunately, very few people realize the importance that water holds within the body’s system. Without water we would not be able to survive. Why is water so important? Fifty-five to sixty five percent of the female body is composed of water. Every single living cell in our bodies is composed of water, surrounded by water, and entirely dependent on water. The average adult body contains 45 to 50 quarts of water. That’s around 14 gallons!
Knowing this, it is easy to understand why we need to consume so much water. Experts recommend eight glasses (eight ounces each) of water a day. Many people will comment that they have remained healthy without drinking eight glasses of water a day. However, the water you need in your diet can come in many different forms. Many fruits and vegetables have a high water content, as do juices and other drinks. Water is gained from consuming these foods; however, these alone cannot provide the amount of water that your body needs.
Functions:
• carries out cell functions
• transports nutrients and oxygen to cells
• removes waste (essential to digestion, absorption, and elimi
nation)
• cools body though loss of water (perspiration)
• provides cushion for tissues
• protects growing fetus
• lubricates joints of the body
Food Choices
Along with the excitement of coming to Cornell, many people fear the “freshman fifteen.” However, we can modify or maintain our weight as we like by making healthy choices. Most new students opt to eat in dining halls, which can be quite overwhelming and tempting at first. Just keep in mind what your body needs are, and you’ll be able to make the right choices.
In addition to the dining halls, vending machines provide a quick place to pick up snacks. There are over 100 vending machines on campus! This makes it very convenient to grab chips, candy, or soda when in need of an energy boost; however, most snack foods from vending machines contain 35-40% calories from fat and lots of sugar and salt. Instead of using vending machines, you may want to take a piece of fruit from the dining halls for a snack. In general, try to limit the use of vending machines; when you do opt to use them, be sure to choose wisely. Being conscious of the foods you eat, eating a balanced diet, and choosing healthy alternatives for snacks are the first steps to a healthier lifestyle.
Vegetarianism
Being a vegetarian in Ithaca is very easy. Being a vegetarian at Cornell is a different story. The food selection for vegetarians at on-campus dining facilities has gotten quite better over the years, thankfully. Meals at Jansen’s my freshman year were somewhat of a challenge. Though a vegetarian option was available at most meals, the food selection became very repetitive. Cooking for myself posed another challenge, as I tried to maintain a balanced diet and cook healthy meals on limited time.
---Arts & Sciences, ‘02
Vegetarianism has become increasingly popular in the past decade and is one of the largest categories of alternative diets. People choose to become vegetarians for various reasons. Often, the reasons are related to ethics—respect for animals and concern for the environment—or health. Sometimes, the choice to become vegetarian is out of convenience, since meat is difficult to prepare. In other instances, a meatless diet is necessitated by financial restraints. Whatever the reason for becoming vegetarian, it is essential for all vegetarians, especially women, to be aware of the importance of maintaining a healthy balance of nutrients.
Some vegetarians only cut meat out of their diets and still continue to eat fish, eggs, and dairy products. Lacto-ovo vegetarians won’t eat fish and meat, but they will consume eggs and dairy products. Vegans stick to a strict diet of plant products: beans, legumes, and grains. The varying degrees of vegetarianism indicate that individuals must be aware of special considerations when following their chosen diet.
Vegetarians need to be especially conscious of including: protein, calcium, B12, iron, zinc, and riboflavin in their diet. Protein from animal sources provides the most complete and most varied amino acids, but plant sources of protein can also provide the amino acids that one needs, if consumed carefully. For example, combinations of certain protein-rich foods will effectively provide the required amino acids. Iron and zinc, calcium, B12, and riboflavin are slightly more difficult to obtain. Dairy products and soy products, like tempeh and miso, are rich in these nutrients and can serve to provide an adequate amount of nutrients that otherwise may be missed.
Some staple items for the vegetarian diet include:
1. fresh produce—especially green, leafy vegetables
2. legumes: peas, beans, lentils
3. grains, including rice and pasta
4. tofu and other soy products
5. nuts and seeds
6. (dairy products and eggs)
Fortunately, Ithaca is a wonderful place for vegetarians, and Cornell also does its share to accommodate. For example, the famous Moosewood Restaurant is located in Ithaca. There are also many restaurants located right in Collegetown, like the ABC Café, that offer a variety of vegetarian dishes. For co-op meal plan participants, Cornell dining halls all offer at least one vegetarian entree at each meal, plus usual staples: salad bars, pasta bars, and stir fry. Vegan entrees are also available upon request.
NINETY-EIGHT POUNDS
Kate Moss is 5’7" I’m 5’7" Kate Moss weighs ninety-eight
pounds NINETY-EIGHT POUNDS I’m fat fat FAT maybe if I starve myself just for a week my thighs will be thin
BEAUTIFUL I want to be beautiful and INVISIBLE I want
girls who have never met me to hate me at first sight I
want to puke at first bite I want to be so thin that guys
won’t want to fuck me— they’ll have to find in my bony
frame something they actually LIKE — something
that has NOTHING to do with sex I want to be SEXLESS
I’m not hungry I’m not hungry I’m not hungry.
—Lauren Wheeler, Arts & Sciences ‘98
Women who suffer from eating disorders can usually be characterized as high achievers or “model children” who tend to be intelligent and perfectionists. It is speculated that anorexic women may be struggling to gain control over their bodies and lifestyles, which is often hard in a culture which places unrealistic expectations on young women and their bodies. Women with eating disorders seem to exaggerate the common behavioral and psychological affects of our society’s contradictory messages. Although there are times when anorexia and bulimia affect the same individual, the disorders have important differing characteristics.
Last year I was in a support group for girls with eating disorders. The group consisted of eight women who were students at Cornell. I was shocked to learn that on the outside these women seemed perfect. They were smart; they were athletic; they were artists; they were beautiful. At first it was comforting to know that. I wasn’t alone. But then it made me extremely sad to realize that in our world, everyone is susceptible to this disease.
—Arts and Sciences ‘00
Anorexia Nervosa
Anorexia is an all-consuming and life-threatening disorder which is most prevalent among teenage women (and some men, especially athletes). The female to male ratio for eating disorders is 10:1; one out of every one hundred women are likely to become anorexic. Although anorexia may start from normal attempts at dieting, anorexic women become obsessed with losing weight and shaping their bodies to an image which can never really be attained. Most anorexics do not recognize their actual bodies in the mirror; this suggests that the figure they desire can never be embodied in their reflection. The anorexic woman is preoccupied with food and has an irrational fear of becoming fat. Although she starves herself, she will deny her hunger, that she may have a problem, and that she is too thin.
Behavioral Signs of Anorexia:
• Fluctuating body weight: usually 15 to 20% loss of normal body weight
• Preoccupation with food and/or dieting
• Distorted body image
• Unusual dining rituals which emphasize an attempt to control amount of food intake
• Compulsive exercise
• Use of laxatives and/or diuretics
• Depression
• Social isolation
• Amplified feelings of insecurity, loneliness, and helpless ness
It should be taken into consideration that some of these behaviors are normal for brief periods of time. For example, many of us have felt fat and uncomfortable with our bodies at one point or another. Perhaps during that time dieting and exercise were a very serious concern. However, there is a very definite distinction between a normal attitude of concern about body image and the characteristic obsession with weight control that is characteristic of eating disorders.
Physical Symptoms of Anorexia:
• Unusual thinness
• Loss of menstrual period
• Constipation
• Loss of hair on head
• Sensations of coldness, particularly in the extremities
• Low heart rate
• Low blood pressure
• Decreased metabolic rate
• Dizziness, weakness, and fainting spells
Bulimia
I used to walk home from classes and play this game with myself. I’d count how many girls that I passed were thinner than me. If no one was skinnier, then I wouldn’t have to puke my guts out that night. Funny how I always lost that game.
—Engineering ‘00
Bulimia is characterized by cycles of uncontrolled binge eating (eating large amounts of food in short periods of time) followed by purging through vomiting or the use of laxatives. About twenty out of one hundred college age women may become bulimic, which is a frighteningly high statistic. Although bulimics may begin a cycle of relatively infrequent purges, they become addicted to the pattern and it can begin to absorb nearly all of their time, energy, and money. The bulimic believes she will feel good about herself by purging, but she only succeeds in making herself feel worse and incurring serious health risks.
Behavioral Signs of Bulimia:
• Bingeing on high calorie food
• Secret eating
• Binges followed by stomach pains or vomiting
• Weight fluctuations
• Feeling out of control after eating
• Low self esteem
• Hypersensitivity to criticism
• Self isolation
• Lacking the language to express feelings of emptiness, worthlessness, and hopelessness
Again it should be noted that, as with anorexia, some of these behaviors and feelings are normal on occasion. It is considered a disorder if these characteristic signs become constant and consuming in the person’s everyday life.
Health Risks and Physical Symptoms of Bulimia:
• Chronically inflamed throat
• Salivary gland enlargement
• Tooth and gum decay
• Dehydration
• Irregular menstrual cycle
• Internal bleeding
• Intestinal infection
• Kidney damage
• Constipation
• Depression
• Swollen face, red eyes, and runny nose
• Raw knuckles
Treatment
Although friends and relatives may recognize that a person has a problem, only the person with the eating disorder can initiate treatment by first admitting to herself and then to a health care professional that she needs help. Medical and psychological help should be sought from clinicians experienced in eating disorders. Eating disorders appear to be a dieting or nutritional problem but more often reflect psychological conflicts. Therapy provides the immediate benefit of assuring the anorexic or bulimic woman that she is not alone and that her life does not need to be a secret. Nutritional education along with psychotherapy can be an effective path to recovery.
How to Help Someone Who Has an Eating Disorder:
The most important thing for friends to know is that food has nothing to do with eating disorders.
--- Human Ecology, ‘99
• Do not nag the person about eating habits and do not assume the role of monitor. People with eating disorders are already self-conscious about their eating habits and will only become more secretive and isolated by intrusive behavior.
• Be supportive and approach her gently. Be persistent, but try to listen to her. She is a person first, one with an eating disorder second.
• Encourage her to get help by giving her resources for medication, psychotherapy, and nutritional education.
• Do not let yourself be convinced that the person does not have a problem. The problem exists, and she can fully recover with help.
• Do not deal with it alone. Confide in a trusted friend, a member of her family, or health professionals at Gannett.
Take care of yourself! No one else will.
— Ag and Life Science ’97
A key component to optimal health is exercise. For an individual seeking good health, exercise is as important as nutrition and sleep. Exercise need not be formal; anything that gets our bodies up and moving is considered physical activity. For those of us looking to lose, maintain, or gain weight, exercise has a role in our daily lives.
People who engage in regular physical activity add many benefits to their lives, including improved mental outlook, improved self-image and self confidence, improved circulation, reduction or elimination of menstrual cramps, increased resistance to colds and infections, sound sleep, and a feeling of vigor — all the necessities for life at Cornell! Although not everyone attains all the benefits listed, every active individual reaps at least some of them. Exercise can help us meet the demands of Cornell life.
Exercise need not be a structured activity. All that is recommended is a minimum of 20 minutes of sustained aerobic activity three to five times per week. Exercise can be built into class schedules, too. Consider saving the dollar it costs to ride the bus and put on a comfortable pair of walking shoes. It may seem unbelievable that this could compare with a set exercise program, but it can be just as beneficial. For example, a twenty-five minute walk from North Campus to the Veterinary School is the same as a structured walk after classes, yet saves time and gets you where you’re going. Another easy exercise adjustment is to take the stairs instead of the elevator.
In addition to these easy substitutions in your daily life, there are always the structured activities available both on and off campus (see On Campus and Off Campus activity sections). The following is a list of activities that you might enjoy doing to get exercise and feel good. You are encouraged to add your own activities to this list.
•Aerobic Dance •Basketball •Bicycling
•Canoeing •Cross Country Skiing
•Field Hockey •Football •Golf •Handball •Horseback Riding •Jump Rope •Paddleboating •Ping-Pong •Raquetball
•Rowing •Running •Soccer
•Softball •Swimming •Tennis
•Volleyball •Walking
The activities mentioned above are beneficial for anyone regardless of exercise goals. For people who are looking to lose weight, exercise is a great way to burn calories. We burn calories while exercising and consequently burn more calories during sedentary activities as well. With an increase in lean tissue, metabolism increases since muscle burns more calories than fat. The increase in metabolism means it will be easier to lose weight, should you choose to do so. (Note that not everyone wants to lose or gain weight for self-image purposes.) For each pound of weight you plan to lose, you must burn off 3500 more calories than you consume. A reasonable weight loss goal is one to two pounds each week. For those who are interested in weight maintenance, exercise, in addition to a balanced diet, is a method of warding off those excess pounds.
Even though exercise is usually thought of as a method for losing weight, it is also a good idea for those looking to gain weight. The type of exercises profitable to complement an increased caloric intake include resistance training or weight lifting. These activities will aid in gaining muscle weight instead of fat.
No matter what goal you have in mind, everyone can benefit from exercise and physical activity. By choosing an activity that suits your personality, you will be on your way to achieving better health and a more positive outlook on life. Exercise is something that every Cornell student should not go without, since it helps us meet the everyday demands of college life.
Exercise Opportunities on Campus
One of the motivating factors for joining the gym freshman year was the convenience - the gym for West Campus was located in my dorm. I worked out freshman year more than I did subsequent years. Finding the time to exercise when you’ve got school, work, and extracurriculars can sometimes be aggravating, but exercise can be such a release from the stresses of life that it’s worth it to find the time.
---Arts & Sciences, ‘02
Without ever stepping foot off campus, we can access an amazing array of athletic facilities and classes. Everyone is required to take two semesters of physical education or the equivalent. Fulfilling this obligation is rarely a chore when we have such a wide variety of activities. In fact, many students who have already fulfilled their requirements continue to take phys ed classes non-credit.
Most people agree that the phys ed opportunities here are incredible. Classes include :
• Personal Growth • Dance • Aerobics
-massage -country line -low impact
-body-mind -African -high impact
-expanding intuition -Indian -water
-meditation -ballet -step
stress management -ballroom
-yoga -modern • Archery
-jazz • Equitation
• Martial Arts/Self defense • Racquet Sports • Team Sports
-self-defense for women -badminton -lacrosse
-boxing -tennis -basketball
-judo -squash -ice hockey
-karate -racquetball -soccer
-kung fu -team handball
-Pa Tuan Chin •First Aid -volleyball
-Taekwondo -life guarding
-Tai Chi Chuan -water safety
-CPR
• Ice Skating • Swimming • Diving
• Fencing • Firearms • Rock Climbing
• Fitness • Skiing • Conditioning
• Nautilus • Sailing • Fly Fishing
• Golf • Olympic weight training
• Gymnastics • Universal weight training
• Scuba
The physical education department is located in Teagle Hall (255-4286). Stop by for a complete, up-to-date listing of classes and schedules.
Cornell also has a wonderful Outdoor Education Program. They offer classes such as caving, rock climbing, hiking, paddling, biking, and skiing. For more information, contact the Outdoor Ed. office (255-6415).
Taking a rock climbing class through Cornell Outdoor Education was not only fun, but a strengthening experience for me as well. It taught me that I could try something new and succeed at it; something that was for me alone. And I learned how great it feels to touch the ceiling.
—Arts & Sciences ‘98
Cornell Wellness program (255-3886), in Helen Newman Hall on North Campus, offers a variety of services (which require a semester fee), from stairmasters and treadmills to an excellent variety of aerobics classes. Different package deals are available.
Another popular, on-campus activity that involves new people and good workouts is the intramural program. There are many teams; students can sign up as a free agent and join another team. Sign-ups are at the beginning of the semester, so look for advertising or call 255-2315 for more information.
Here is an abbreviated list of the facilities on campus:
Teagle Hall (5-1318): two pools, weight-lifting rooms, steam room
Grumman Squash Courts (5-1318)
Helen Newman Hall (5-5133): pool, dance studio, bowling alleys, open gym, Universal weight room
Equestrian Center (5-3625): Pine Tree Road
Barton Hall (5-7775): indoor track, open gym
Lynah Rink (5-4171): skating
Schoelkopf (5-4713): Nautilus weight room
Reis Tennis Center (5-2932): indoor tennis
note: there are also open tennis courts next to Risley Hall, Helen Newman Hall,and in the woods behind the baseball field
Field House (5-4115): phys ed classes
*inside: Lindseth climbing wall (5-1807), known as one of the foremost facilities IN THE WORLD for rock climbing training and education.
Robert Trent Jones golf course (257-3661)
Exercise Opportunities: Off Campus
Skiing:
---Greek Peak (1-800-955-2SKI), near Cortland on Rt. 392
---Song Mountain (1-800-677-SONG), 45 min. away in Tully, NY
---Labrador Mountain (1-800-446-9559), 45 min. Rt. 13 to Rt. 91
Skating:
---Cass Park (273-9211) on the west side of Lake Cayuga: ice skating in the winter and roller skating in the summer
---The Rink (277-RINK (7465)), 1767 E.
Shore Drive, Ithaca, NY
Swimming:
---Cass Park (273-9211), outdoor Olympic size pool
Hiking:
---Taughannock Falls State Park: North Rt. 89, on the west side of Cayuga Lake
---Buttermilk Falls State Park: South of Ithaca on Rt. 13
Health Clubs:
---City Health Club (273-8300), 482 W. Green St., Ithaca
---Courtside Racquet and Fitness Club (277-0200), 16 Judd Falls Rd.
---Ithaca Fitness Center (272-8779), 119 Third St.
Horseback Riding:
---Far Country Ranch (898-3186), Locke, NY
Martial Arts:
---Agape Institute for Movement Studies (272-1458)
overall fitness, aerobic boxing to Kung Fu, self-defense
---Ithaca Harmony with Nature Karate (273-8980), 120 E. King Rd. Ithaca Karate also offers women’s self-defense
Rowing:
---Cascadilla Boat Club (273-1167), Stewart Park
Getting exercise will never be as easy as it is here in naturally beautiful Ithaca. There’s no excuse: sign up for something today, or grab a friend and try something new. Have fun!
Did you know that women make up 1/3 of the alcoholics in the US?
For many college students, alcohol has become an integral part of the social scene. Cornell is not excluded from this rule. A need to escape the rigorous academic demands of school, the desire to feel more relaxed in unfamiliar social situations, the freedom from parental monitoring, and alcohol’s easy accessibility all contribute to its prevalence in college. Small amounts of slowly consumed alcohol in social situations is fairly safe and may even lower the risk of heart attack, lessen the effects of circulatory problems, and control high blood pressure.
However, we need to avoid rapidly consuming large quantities of alcohol with the intention of getting drunk; a slew of serious physiological, sexual, and emotional issues accompany excessive drinking patterns. Even social drinking has its risks; it is dangerous to become dependent on alcohol to have a good time because we run the risk of forgetting how to enjoy ourselves and feel comfortable in social situations without it.
Moreover, women in particular, need to be prepared when entering situations involving alcohol, since many incidents of sexual assault resist our good judgment when we are intoxicated.
Physiological Issues
Due to our physiology, women in general are particularly affected by alcohol. When we’re intoxicated, our judgment and ability to protect ourselves in threatening situations may become impaired.
From the moment alcohol is ingested, the liver and a cohort of enzymes begin to break it down in an attempt to protect the body from its poisonous effects. The disposal process is a slow one. Black coffee, fresh air, and cold showers will do nothing to speed up the process; only time will work. In other words, the rate at which the body rids itself of alcohol cannot be altered. It takes about an hour to metabolize the alcohol in 1 oz. spirits (1 shot) = 1 beer = 1 glass of wine = 9 oz. wine cooler. However, the amount of alcohol and the rate at which it enters the bloodstream depends on a variety of physiological factors. The more alcohol in the bloodstream, the higher the blood alcohol concentration (BAC) and the more intoxicated we become.
An empty stomach allows alcohol to pass unrestricted from the stomach to the small intestine and then into the bloodstream. A full stomach is one of the best ways to slow down the rate at which alcohol is absorbed into the bloodstream. Proteins and fats are especially good for pre-alcohol meals; they take time to digest and therefore provide extensive protection.
When alcohol is consumed, it diffuses into body water, which dilutes the alcohol and helps reduce its potency. Muscle tissue contains more water than fat tissue. Therefore, women, who naturally have more fat tissue than do men, have a decreased water level. If a man and woman of comparable weight were to drink the same quantity of alcohol, the woman would have a higher BAC than the man, generally speaking.
When you drink too much, you lose your sense of good judgment. You may not care what you’re doing at the time, but you will regret it in the morning.
— Human Ecology ’97
The fluctuation of hormonal levels during the menstrual cycle also affects the rate at which women metabolize alcohol. Women who are ovulating, menstruating, or are on the Pill experience increased sensitivity to alcohol. This is because the rate at which alcohol is metabolized under these conditions is at a minimum. In addition, heavy regular drinking can lead to several menstrual and reproductive problems: painful menstruation, heavy menstrual flow, premenstrual discomfort, irregular or absent cycles, premature menopause, and infertility. Women who drink also have a high risk of still births, miscarriages, and giving birth to infants with fetal alcohol syndrome and birth defects.
Women who drink moderately have 40-100% greater risk of getting breast cancer than those who don’t drink. Alcohol increases the level of estrogen in the bloodstream by up to 32%. Increased levels of estrogen have been linked to increasing our risk for developing breast cancer.
Alcohol is a toxin. Therefore, when alcohol is in the body, the liver devotes most of its energy to clearing it out. This results in the liver temporarily abandoning its other important functions, such as maintaining stable blood levels of glucose in the brain. Women are more susceptible to liver damage due to alcohol consumption than men, due to their increased likelihood of having a higher BAC.
Alcohol causes an increase in the secretion of digestive acids. This tends to result in the irritation of the stomach lining which often leads to nausea and vomiting. Stomach irritation and ulcers are common among regular, heavy drinkers. Women have diminished levels of gastric alcohol dehydrogenase compared to men. Consequently, less alcohol is metabolized in the stomach, leaving more available to enter the bloodstream.
Alcohol is a Central Nervous System (CNS) depressant. Most people falsely classify alcohol as a stimulant because of the loss of inhibition that usually accompanies the drunken state. In reality, these features result because the alcohol depresses one’s self-control. Alcohol depresses virtually all brain activity. The final result is slurred speech, hazy thinking, slowed reaction time, dulled hearing, impaired vision, weakened muscles, and fogged memory.
From this description it becomes obvious why drinking and driving are seriously discouraged (and highly illegal). Anyone who has not given themselves the time necessary to metabolize the alcohol which they have consumed should not be driving. Individuals who drink often (i.e., every weekend) become numb to the physiological and other effects alcohol has on the body and begin to notice its effects less and less. This does not mean that the alcohol has not impaired and depressed activities controlled by your CNS. It just means women and men with high “tolerance” are not as in tune to these changes as they were initially. Therefore, ability to drive can only be determined by measuring the time between the last drink consumed and the time of departure, NOT by how capable we might feel. Since underage drinking (under the age of 21) is illegal in New York State, underage drinking plus driving under the influence are extremely serious offenses.
Alcohol depletes the store of vitamins already in the body and reduces the absorption of new ones. Long term depletion of B vitamins, vitamin A, and vitamin C can result in one or more of the following conditions: impairment of the heart, liver, and other organs, damage to muscles and nervous tissue, anemia, reduction of disease resistance, impairment of vision, over stimulation of the adrenal gland, and beriberi, a disease characterized by severe nerve degradation.
I came to Cornell as someone who wasn’t that much of a drinker, but I didn’t quite leave that way. I usually fit into the category of most Cornell students who drink 0-3 drinks, though not always. Ironically, I think I drank less after I turned 21 - I’m not sure if the novelty had worn out by then or what.
---Arts & Sciences, ‘02
Sexual Issues
Many drinkers do not realize that alcohol presents a paradox when it comes to sexual activity. On the one hand, alcohol reduces the inhibitions and some of the stress that accompanies making decisions about sex. In addition, for women, alcohol acts as an aphrodisiac by stimulating the production of sex hormones. On the other hand, alcohol decreases the ability for both men and women to have satisfying sex. Alcohol dehydrates the mucous membranes that lubricate the vagina, thereby making penetration more painful. In addition, women under the influence often have more difficulty reaching an orgasm, while men have difficulty achieving and maintaining an erection.
Alcohol impairs judgment and reduces one’s ability to make healthy choices. This impairment often adversely affects decisions regarding ‘safer sex’. This puts both partners at risk for HIV, other sexually transmitted infections (STIs), and unwanted pregnancy. Women and men who report a history of STIs are significantly more likely to have a history of problem drinking.
Alcohol greatly increases the chance that a rape will occur. It is estimated that 55% of women and 75% of men involved in acquaintance rape are under the influence of alcohol. The impaired judgment which results from alcohol consumption increases the likelihood that a woman will find herself in a potentially dangerous situation. In addition, communication is often impaired; the man might be too drunk to understand or to pay attention to the woman’s verbal and physical signals, while the woman might be too drunk to give these signals.
It is important to realize that, under New York State law, a woman who drank too much may be considered “unable to consent” to sexual activity because of the altered state alcohol leaves on mind and body.
Emotional/Dependency Issues
Persons who are suffering emotionally often use alcohol as a means to escape their painful reality. Depression and stress are commonly thought to be relieved or reduced by alcohol. However, alcohol is a central nervous system depressant and therefore can make the pain far worse. Resorting to alcohol also creates more problems in the long run and does nothing to solve the problem at hand.
Women are 50% more likely than men to be taking other prescription drugs, such as amphetamines, anti-depressants, and anxiety reducing drugs. Many of these drugs have adverse effects when combined with alcohol; they can either enhance or decrease the strength of the medication, increase the effects of alcohol, or produce toxic reactions.
Alcoholism
Although recent findings have found evidence for a genetic predisposition to alcoholism, no one is excluded from the effects of heavy regular drinking. It is therefore important to familiarize yourself with the signs and symptoms of the disease so that you will be able to diagnose yourself and those around you. Female alcoholics often conceal the disease longer than males. Therefore, be especially aware of the drinking patterns of women. The American College Health Association offers the following distinctions:
A Social Drinker
• Drinks slowly
• Knows when to stop drinking
• Eats before or while drinking
• Never drives after drinking
• Respects nondrinkers
• Knows and obeys laws related to drinking
A Problem Drinker
• Drinks to get drunk
• Tries to solve problems by drinking
• Experiences personality changes when under the influence
• Drinks when she or he should not- before driving or going to
class
• Causes harm to others or her/himself
An Alcoholic
• Drinks alone
• Denies drinking
• Frequently experiences “blackouts” (memory loss) and
hangovers
• Needs to drink before a stressful situation
• Has inability to drink in moderation
• Feels bored, upset, or tense if not drinking
Self Test: Questions for Women About Alcohol Use
If you or a friend are questioning your drinking patterns, Gannett recommends taking this quick test:
Do you drink when you feel depressed hoping that it will make you feel better?
Do you regularly use alcohol as medicine - to relieve menstrual cramps, help you sleep, or ca