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Evan Rusch
Mr. Scanlan
Senior Exit Project
18 Dec. 2015
Keys to Personal Success
Having success as a student or an athlete is an amazing achievement. Having success as a
student and an athlete is even more impressive. All of the variables that athletes, and particularly
student athletes, have to manage and balance play a vital role in not only their sporting activities,
but in their life as a whole. The inability to manage all of the stress, deadlines, and pressure can
have an extremely negative effect on the mind and body, but the proper moderation of each
aspect in a persons life may also result in wild success. The best way to maintain a healthy body
and state of mind is to eat right, but there are also countless other minor details that may affect a
person in one way or another. Healthy eating consists of being knowledgeable about the nutrients
that are in our food, as well as moderating physical activity in order to aid your bodys proper
digestion. People, and especially student athletes, will be more successful and lead healthier lives
if they know how to effectively balance good nutrition with physical and mental activity.
The first, and perhaps most important, key to a student athletes life is their nutrition.
Consuming the proper nutrients is the foundation for muscle growth, heart health, and a peaceful
state of mind. According to Dariush Mozaffarian, Dean of the Friedman School of Nutrition at
Tufts University, the food that you eat should be as close to its natural form as possible.
(Robinson, J. Segal, and R. Segal). Reading food labels and identifying the contents of your meal
is also an effective method for managing your bodys intake of specific nutrients (Robinson, J.
Segal, and R. Segal).

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The substance of your food is vital to maintaining proper health, but did you know that
when you eat may be just as important? In fact, if you eat during your periods of highest daily
activity, you are already automatically regulating your weight, since this consumed energy can be
burned and put to use, instead of being stored as fat. In most instances, the final meal of a
persons day is an early afternoon dinner. This should be the last meal eaten until breakfast, with
no late-night snacking. Snacking before going to sleep results in excess energy that cannot be put
to use. The recommended time between dinner and breakfast the next morning is about fourteen
or fifteen hours. (Robinson, J. Segal, and R. Segal). Physical activity is encouraged throughout
the day as well, because it helps the body process and distribute essential nutrients.
Essential nutrients are the vitamins and minerals that our bodies absorb through our food.
Calcium is a nutrient that builds strong teeth and bones, and it even aids in the regulation of the
heartbeat. Vitamins D and K are vital to heart and bone health because they help calcium do its
job. If the body takes on too much calcium, deposits may build up in the arteries. Unnatural
buildups of any kind in the arteries are a major cause for concern, because they may lead to heart
attacks and stroke. Vitamins D and K remove excess calcium from the bloodstream and distribute
it to the proper locations, like the bones and teeth (Champ). Another important vitamin is
Vitamin A, which protects against infection and promotes healthy eyes (Benzaia et. al 44).
Omega-3 fatty acids have an anti-clotting effect that keeps your blood flowing according to
Rachel Johnson, PhD, and Professor of Nutrition at the University of Vermont. This steady blood
flow helps a person maintain a low blood pressure, and promotes good heart health. An essential
mineral for the bodys proper functioning is iron, which maintains healthy blood (Benzaia et. al
45). In order to regulate the bodys fluid balance, proper amounts of sodium must be consumed,
which is no problem in the typical American diet (Benzaia et. al 45). Overconsumption of

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sodium, which is far too common in diets today, has been found to cause higher blood pressure,
kidney disease, and heart failure (Benzaia et. al 45).
Proper nutrients can be obtained by eating plenty of fruits and vegetables, as well as lean
meat and fish. The recommended daily dose of fruits and vegetables is five servings (Lawrence,
J. Segal, and R. Segal). An easy guideline to managing your fruit and vegetables intake is to
think about the rainbow. Eating a fruit or vegetable of every color of the rainbow over the course
of the day is very beneficial to the body. Fruits and vegetables that are of a darker, richer color
contain higher amounts of essential vitamins and minerals (Lawrence, J. Segal, and R. Segal).
Whole grains are similar to fruits and vegetables because, like the latter, they are high in fiber.
Fiber is a key nutrient for athletes, especially, because it provides more, long lasting energy to
the body for workouts and exercise (Lawrence, J. Segal, and R. Segal). Good carbohydrates are
abundant in whole grains as well, and fiber is actually one of the categories for carbohydrates. A
good way to obtain healthy nutrients while avoiding eating too many carbs is by eating salmon
(Jennings).
Salmon is a food that is rich in omega-3 fatty acids, which, as mentioned earlier, are
important to your heart while exercising and staying active. Working out is a great way to build
muscle, but proper hydration is not the only aspect to aid the body before and after the workout.
Protein is an extremely useful tool which can be obtained through supplementary consumption,
or through natural food, especially meat. In fact, twenty percent or less of a meals protein should
come from animal meat (Good Meats vs. Bad Meats). Protein of a higher nutritional value is
referred to as lean protein, and is more abundant in grass-fed meats than in grain-fed (Good
Meats). Another way of saying grass-fed is to call the meat organic, with no added chemicals
or hormones in the livestocks diet. Meat, poultry, and dairy that is grown and fed organically is

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the best source for animal protein, according to a health article on bodyecology.com (Good
Meats). The best sources for high-quality protein are fish and chicken (Lawrence, J. Segal, and
R. Segal). Protein can be consumed in many forms, and in proper balance with fruits, vegetables,
and grains, the benefits to your daily energy and workout intensity are numerous.
Knowing that all of these nutrients are working hard and protecting your body may make
healthy eating seem easy, but it is important to know about the harmful elements lurking amid
sugary and flavorful foods. Over the last century, people have become so accustomed to sugar in
their diets that any foods containing only natural, non-artificial sugars taste bland and disgusting.
Though the flavor may not be as sharp in foods containing only natural sugars, the health
benefits are bountiful. Too much added sugar as it reads on FDA food labels, has been linked
to depression, diabetes, and suicidal behavior (Lawrence, J. Segal, and R. Segal). Only eat foods
with added sugar in moderation, because the body already receives all the natural sugars it needs
from proper food sources. Clinical depression and suicide are high prices to pay for a little
artificially-added flavor. Sometimes proper nutrition alone is not enough to keep a healthy state
of mind, because physical exercise and staying fit play a key role in a persons attitude as well.
Physical fitness is important for any student or athlete in order for them to perform at
their best, but even more so for those that are overweight or obese. Obesity alone may lead to an
increased risk of stroke, cancer, and depression, but combined with the stress and pressure felt by
students athletes, the symptoms may become even worse (The Health Effects of Overweight and
Obesity). In many instances, obesity is attributed to a persons genetics (Dokken and Tsao).
Many people who have genetically inherited their obesity believe that there is no way to alter
their condition. These people actually can change their lives for the better, but it is, in fact,
remarkably difficult to do so.

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Thorough and lasting weight loss is no small feat for anyone, no matter your genetics. It
is important for everyone to know the facts about weight regulation, because false information
may lead to harmful effects on the body and mind. Many people that simply want to shed a few
pounds tend to rely on a short, strict diet, and find that the weight that they lose one week may
return in a surplus the next. This regaining of body weight is due to the bodys naturally
programmed survival instinct. Years before fast food restaurants and abundant grocery stores,
humans had to hunt and scavenge for food, which did not always work so well. Through
thousands of years of evolution, the human body has developed internal mechanisms to prevent
weight loss in times that food is sparse. Once food becomes plentiful again, the body stores even
more energy in preparation for its next period of famine. That is why to this day, once people
break strict diets, they tend to gain all of their lost weight back, and sometimes a little extra
(Dokken and Tsao).
The most effective way to lose weight permanently is to exercise as much as possible.
According to Betsy B. Dokken, PhD, and Tsu-Shuen Tsao, PhD, if you spend more energy than
you consume, weight loss is guaranteed. If a person creates the right balance between exercise
and food intake, they can shed body weight forever. This cycle of intake and expenditure must be
constant, though, because once the balance is lost, the body will again begin to rebuild to its
natural weight. Another way to regulate your weight and body composition is to build muscle.
The correlation between building muscle and weight regulation is interesting, because if
you replace your bodys fat with muscle, you may physically appear slimmer, but the scale will
tell you that youve actually put on weight. Working out and building muscle will cause you to
gain weight. This is due to the fact that muscle is 18 percent more dense than fat (Regan). This
means that a certain amount of muscle weight will occupy less physical space than that same

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amount of fat (Regan). So although scales may indicate weight gains after days or weeks of
workouts, people -- and especially athletes -- should welcome these gains because it means that
their body is building muscle, which is essential to sporting success and feeling good.
Muscle building enhances an athletes performance, but it is also of utmost importance to
the health of their body. Athletes, no matter the sport, are more likely to sustain an injury than
those that choose not to play sports. Injuries that affect athletes can have short term effects, and
lifelong consequences. It is important that athletes take special precautions in order to avoid
these injuries, and that they realize the consequences of ignorance. Muscle building and
conditioning in sport-specific activities is nearly the most effective way for athletes to reduce
their risk of injury (2015 Sports Injury Prevention). Another way to significantly lower the risk
of a sports related injury is to take breaks during practices and games. Without proper rest during
long periods of physical activity, an athlete is most susceptible to heat-induced illness, which can
lead to loss of consciousness and even brain damage (2015 Sports). Adequate, but not excess,
hydration is another effective form of injury prevention.
There is a reason dietitians and personal trainers emphasize the vitality of proper
hydration because 60 percent of the our bodies composition is water (Leech). Maintaining the
bodys water levels is important, because water helps to rid our system of toxins and wastes.
Drinking the right amount of water also helps to keep our energy levels higher, and prevents and
suppresses headaches (Robinson, J. Segal, and R. Segal). During exercise and rigorous physical
activity, athletes may see a six to ten percent decrease in their bodys water weight, which must
be regained in order to avoid fatigue and uncontrolled body temperature fluctuation (Leech).
When weight lifting, a person should remember that 80 percent of muscle tissue consists of
water, so good hydration will aid in its growth and development (Leech).

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Keeping a positive state of mind is important to a persons day to day function, as well as
to their physical health. A persons mental condition is determined by a plethora of minute
internal and external influences, but one of the leading causes of an abnormal mental state is
stress. Stress is a primarily a mental issue, yet has both psychological and physiological effects
(Thompson and Sherman 16). A lack of stimulation can result in boredom, which leaves people
feeling empty (Benzaia et. al 12). Most often, though, negative side effects result from an excess
or overbearing amount of stress. Managing personal stress day in and day out is a necessity to
avoid sleep deprivation, relationship problems, and to maintain strong academic and athletic
performance (Thompson and Sherman 16).
A significant amount of a persons daily stress comes from a hurried morning routine. All
this stress in the early stages of the day can lead to fatigue and loss of motivation later in the day.
By planning ahead and preparing your things before you go to sleep, you can easily and
effectively reduce stress the next day (Benzaia et. al 13). Relaxation throughout the day is also an
important element of stress reduction. Although midday drowsiness was formerly attributed to
the digestion of lunch, it is now believed to be a part of the bodys natural daily cycle (Benzaia
et. al 16). In order to counteract this afternoon slump, taking a short period of rest is
recommended. These afternoon breaks do not necessarily entail all out sleeping, but a simple
quiet, solitary space may be enough to regain energy (Benzaia et. al 16). Stress can be dealt with
fairly easily in light doses, but heavy stress tends to be much harder to control.
Stress is most detrimental to a persons health when it is piled on over time, and far too
often, this is the case with student athletes. As well as feeling the weight of everyday stress,
student athletes also feel pressure from the need to maintain adequate grades, nervousness about
upcoming events, and meeting expectations in performance (Thompson and Sherman 16). One of

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the consequences of this massive amount of stress is anxiety, which has a negative effect on a
persons attitude, concentration, and priorities (Thompson and Sherman 15). In order to reduce
this cumulative stress, student athletes must be even more proactive in taking the right steps to
return to a peaceful state of mind.
From eating right, maintaining physical form, and having a peaceful state of mind, there
is a myriad of factors that contribute to a persons overall health and success. The proper
moderation of these various aspects will allow a person to have a greater sense of control in their
life. Nutrition and healthy eating are great ways for a person to not only feel good, but also to
exhibit good health. Being in top physical form assists in the bodys digestion of essential
nutrients, and is essential to the performance of athletes. One of the easiest ways for a person to
achieve peak physical form is to exercise, hydrate, and rest properly. The latter will also aid in
the management of a persons stress, as long as thorough planning and positive action is taken as
well. Keeping all of these aspects of your life in balance is no easy feat, but students and athletes
manage all of them on a daily basis, and more. So the next time you see a student athlete having
a rough day, consider all of the tireless work that is required for them to get to where they are.

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Works Cited
2015 Sports Injury Prevention Tip Sheet. American Academy of Pediatrics. American
Academy of Pediatrics, 14 Apr. 2015. Web. 16 Dec. 2015.
Benzaia, Diana, et. al. Great Health Hints & Handy Tips. Readers Digest, Jan. 1996. Print. 17
Dec. 2015.
Champ, Colin. Which is Worse, Kool-Aid or Skim Milk? My Health Wire. Health Wire, 6
May 2014. Web. 11 Dec. 2015.
Dokken, Betsy and Tsu-Shuen Tsao. The Physiology of Body Weight Regulation: Are We Too
Efficient for Our Own Good? Diabetes Spectrum. American Diabetes Association, 2015.
Web. 16 Dec. 2015.
Good Meats vs. Bad Meats: Your Definitive Guide to How to Choose Healthiest Meat. Body
Ecology. Body Ecology, Inc., 2015. Web. 11 Dec. 2015.
The Health Effects of Overweight and Obesity. Division of Nutrition, Physical Activity, and
Obesity. Centers for Disease Control and Prevention, 5 June 2015. Web. 16 Dec. 2015.

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Jennings, Kerri-Ann. Top 11 Heart-Healthy Foods. WebMD. WebMD, LLC., 27 Apr. 2015.
Web. 11 Dec. 2015.
Leech, Joe. 7 Science-Based Health Benefits of Drinking Enough Water. Authority Nutrition.
Authority Nutrition, Feb. 2015. Web. 17 Dec. 2015.
Regan, Jennifer. One Pound of Fat vs. One Pound of Muscle: Clearing Up The
Misconceptions. Bamboo Core Fitness. Bamboo Core Fitness, 2015. Web. 17 Dec.
2015.

Robinson, Lawrence, Jeanne Segal and Robert Segal. Healthy Eating. Helpguide.org.
Helpguide, Oct. 2015. Web. 10 Dec. 2015.
Thompson, Ron and Roberta Trattner Sherman. Managing Student-Athletes Mental Health
Issues. NCAA. National Collegiate Athletic Association, 2007. Print. 16 Dec. 2015.