Food is the building block of everything in our bodies. It has a huge influence on how you look, feel and perform. Staying healthy and active can help you study better, relieve stress, and focus on your schoolwork.
Here are some tips to help you maintain good health:
- Make Your Brain Work Better:
To study effectively, you need to be well-fed and well-rested. Skipping meals can cause fatigue and sap concentration, while a healthy diet helps keep the mind sharp. Focus on food rich in Omega 3 fatty acids like salmon and other cold-water fish. Other good brain foods include dark leafy green vegetables, nuts and berries. Simple sugars found in fruit and milk should be eaten in moderation.
Eating a good night’s sleep is just as important to keep the brain healthy. If you find it hard to fall asleep at night, try eating high-protein foods. Shortly before turning in and keep the lights down low. It would help if you also allowed enough time to sleep. Experts recommend that teenagers get at least nine hours of sleep a night, while adults need seven or more.
- Exercise For Better Concentration:
Studies have found that aerobic exercise can enhance short- and long-term memory and help the brain work better and faster. You don’t have to spend hours in a gym to get the benefits of exercise. Studies show that even 10 minutes of moderate activity can improve cognition.
Even if you’re short on time, you can still get your daily dose of exercise. Try parking further away from school or work, so you get in a few extra minutes of walking daily. If you have a dog, take it for an extra walk or play ball with your kids in the yard. Any activity is good; just make sure to fit some into your daily routine!
- Get Enough Sleep:
School and work can keep you busy, but don’t use that as an excuse for staying late. The effects of sleep deprivation on the brain are similar to being under the influence of alcohol:
- Poor judgment, memory lapses, and difficulty concentrating.
- Try to go to bed at least seven hours before your early class or work shift starts.
- If you find it difficult to fall asleep, try drinking a cup of herbal tea, reading a book or listening to relaxing music.
- Practice Good Hygiene:
Teens and young adults are busy. Between school, work and socializing, It can be hard to remember to wash your face before bedtime or take a shower in the morning. Fortunately, good hygiene is essential for your brain too. Washing your face before bed helps remove the oil and dirt that can clog pores and irritate skin during the day. Make sure to cleanse twice daily with an all-natural soap or cleanser to keep your skin healthy. You also must shampoo your hair frequently to prevent it from becoming greasy.
Showering or bath in the morning is a great way to start your day feeling clean and refreshed. However, ensure not to spend too much time in the water – staying in one spot for too long can cause muscles to ache and skin to dry. Shampoo, conditioner and soap that are all-natural can prevent this. If you tend to get colds or the flu often, you must pay more attention to your hygiene habits. Wash your hands frequently, especially before eating and after using the bathroom. Keep an extra bottle of hand sanitiser in your bag to stay healthy while on the go!
- Get Moving:
Being active doesn’t just keep you physically fit – it can also help improve your memory, focus and self-control. Even if you have a busy schedule filled with schoolwork, sports or other activities, you can still find ways to get up and move your body.
Go for a brisk walk in the morning to help you feel energized and ready for the day, or take an evening stroll with your friends when possible. You can even incorporate exercise into your daily routine – try doing homework while riding a stationary bike or lifting weights while watching TV.
- Eat Healthily:
You can’t think or feel your best when you’re hungry. When it comes to good health and studying, eating a healthy diet has many benefits – from improved memory and an ability to concentrate to better moods and more energy. Start the day with a breakfast high in complex carbohydrates and protein. A bagel with peanut butter or a slice of toast will give you plenty of energy to tackle your assignments. Make sure you have a good mix of fruits and vegetables and lean proteins like chicken, fish or beans for lunch. Eating snacks throughout the day is okay as long as they’re healthy – granola bars, yoghurt, fruit, and vegetables are all good choices.
Stay away from junk food or fast food as much as possible – it can cause you to feel sluggish and may lead to unnecessary weight gain. Try cutting down on other household items like soda and candy, too – they contain lots of sugar, making you very tired. Keep healthy snacks like nuts, seeds and dried fruit in your bag to avoid getting hungry while studying or working.
- Get Some Fresh Air:
One of the best things you can do for your mind is to spend time outside. When surrounded by nature, thinking clearly and feeling calm is easier. If you’re having trouble sleeping, take a walk outside in the early morning or just before bedtime. Exercising during the day can be helpful too – it releases endorphins which boost moods and make it easier to relax.
If you can’t get outside, try opening a window in your room or sitting by a window that faces the sun. Sitting near a plant can help improve concentration and relax you!
- Stop Multi-Tasking:
It’s okay to study music occasionally but don’t do it all of the time. Multitasking makes it much harder to absorb information.
- Keep Things In Perspective:
When you feel overwhelmed by everything you have to do, take a step back and put things into perspective – chances are, there’s not as much work as it seems. Break your assignments down into smaller tasks so they don’t seem as intimidating. Taking regular breaks can also help you stay focused and less stressed. If you’re having a stressful day, take some time to yourself at the end to unwind. Try listening to music or taking a bath, whatever helps you feel good and relaxed.
10 . Talk It Out:
If you’re feeling overwhelmed by all the work in your schedule, don’t hesitate to ask for help. Talk to your family or friends about it – sometimes, asking for advice can help put things into perspective and provide good ideas for tackling the issue! A trusted teacher or tutor can give you tips on improving your study habits and managing your time more efficiently.
For any mental or physical health issue, don’t be afraid to ask for help from a trusted adult! School guidance counsellors are trained professionals who can provide great advice and listen to what you have to say.
· Before getting treatment, talk to your parents or teachers about what you’re dealing with and how you want to handle it. If they can’t help, ask them for suggestions on where to get support.
When students feel overwhelmed by everything they must do, they must take care of themselves. Start the day with breakfast, and ensure you’re eating healthy lunches throughout the week. Try not to multitask – focus on one task at a time instead! Stay away from junk food or fast food as much as possible – it can lead to weight gain, which will only cause more stress. Before you take any drastic measures, discuss what you need help with your parents.