It is crucial to prioritize your health as a student in order to perform at your best in school. However, with the busy schedules and demanding amounts of work that students all around the world face, it can be easy to neglect your health. That is why it is essential to make an effort to prioritize both your physical and mental well-being. By taking and being consistent with these small steps, you may see yourself become a better student and increasingly productive.
Don’t Skip Meals
With so much to do, it’s easy to forgo eating to run off to class or the library. Don’t skip meals. Plan foods you can eat on the run so that you’ll have the energy to keep going. Make it a habit to eat breakfast and then leave the house as it is the most important meal of your day. . Skipping meals causes your body to lower its metabolism and burn less energy which can lead to gaining weight when we eat our usual amount of food. It will also leave you with little energy since your body has run out of the fuel you get from food will leave you feeling sluggish. Going around with an empty stomach will impact your physical and mental energy negatively.
Students Should Drink Adequate Amounts of Water
Amidst all the school work and hectic schedules, drinking water may not be your priority. But carry a bottle of water wherever you go and drink it now and then. Drinking water will prevent dehydration, a condition that can cause unclear thinking, result in mood change, cause your body to overheat, or may cause you to feel lightheaded or faint if it gets extreme. Water is vital to our health. It plays a key role in many of our body’s functions, including bringing nutrients to cells, getting rid of wastes, protecting joints and organs, and maintaining body temperature, which is why it is vital that you make sure you are getting enough (around 8-10 cups or 2-3 liters a day) every day.
Maintain a Balanced Diet as a Student
When the cafeteria has your favorite foods daily it can be easy to return to those old favorites every day. Changing up your diet from day to day is an important part of good nutrition, so take advantage of the variety of selections available to you. Include a variety of foods in your diet to ensure that you are getting all the nutrients you need. Research has shown that students are able to learn better when they’re well nourished, and eating healthy meals has been linked to higher grades, better memory, and alertness. One reason for this is that foods that are rich in fiber, protein, and healthy fats, such as eggs, yogurt, apples, and oatmeal keep the body feeling full longer, providing enough energy to focus and stay alert throughout the entire day.
Limit Your Caffeine And Sugar Intake
Although drinking famous coffee from expensive outlets is very “in trend” these days, know that regularly consuming them is not good for your body. Because at the end of the day, those sugary drinks filled with caffeine are not good for your body. Not using caffeine to stay alert can be good for your blood pressure as coffee has been shown to raise blood pressure levels due to the stimulatory effect it has on the nervous system. Extremely high intake of caffeine, which is anything above 3-4 cups a day, has also been associated with an increased risk of cardiovascular disease. When paired together, a sugar and caffeine rush would seem to be the ultimate energy combo. Although the initial energy boost seems helpful, you may experience fatigue and even lower levels of energy afterward (also known as “the slump”).Despite their work as stimulants, sugar, and caffeine consumption may end up with you feeling even more tired.
Eat Foods Rich in Calcium
People in their early twenties need to be building up stores of calcium in their bodies to prevent osteoporosis later in life. If you don’t like milk, try to include ample amounts of low-fat yogurt, low-fat cheese, and green leafy vegetables in your diet. Eating foods rich in calcium is critical to the growth, and maintenance of strong bones, and is an important nutrient for healthy cell function. Your body needs calcium to support muscle and nerve function, regulate blood pressure and hormone levels, as well as allow communication between cells. Calcium is also important for learning and brain function because, in neurons, calcium prompts the growth of tiny projections called dendritic spines, the formation of which is associated with learning and memory.
Keep Healthy Snacks With You
This way, if hunger strikes during a late-night study session, you won’t be tempted by vending machine candy, chips, or ice cream. Possibilities include fresh or dried fruit, pretzels, unbuttered popcorn, rice cakes, or whole wheat crackers. If you have a refrigerator, consider raw vegetables with low-fat yogurt or cottage cheese dip.
Student Should Include Exercises in Your Daily Routine
Various kinds of exercises mean walking, bicycling, and playing outdoor games. You can easily include them in your schedule. Scientific studies show that regular exercise provides students with important cognitive benefits such as heightened focus, elevated mood, better memory, and less stress which could have positive effects on their studying. It also builds up their health and lowers their risk of health conditions such as obesity, heart conditions, and other serious diseases, which is why getting into the habit of exercising and working out regularly gets you in the habit and sets you up to live a healthier life.
Allow Yourself to Relax
It’s extremely easy to get stressed as a student, but being overly stressed can cause a variety of health issues. Make sure to give yourself plenty of breaks, maintain a healthy routine daily, and always have time to do low-stress activities like hobbies, hanging out with friends, and exercising. Short periods of stress are normal and can be resolved by completing simple tasks that cut down your workload, or by talking to others and taking time to relax. Work out what it is that’s making you feel stressed and see if you can change your circumstances to ease the pressure you’re under. Try to have a healthy lifestyle. Eat well, get enough sleep, be physically active, and take time to relax as well as work and study.
Get Enough Sleep Everyday
It can be difficult to ensure you’re getting enough sleep when you’ve got a huge load of classwork, piled on top of all your other commitments such as hanging out with your friends, part-time jobs, etc. But getting enough sleep can improve your overall health and wellness. For college students, experts recommend seven to nine hours nightly. Sleep keeps us healthy and functioning well as letting your body and brain repair and re-energize themselves. If you don’t get enough sleep, you might experience side effects like poor focus, weaker immunity, fatigue, and mood changes. Try to stick to a sleep schedule by making sure you get all of your activities done ahead of time so that you can stay well-rested throughout the day. So turn off the lights and all of your electronic devices, and try not to drink caffeinated beverages close to your bedtime so you can get a proper night of sleep.
Don’t Overwork Yourself
You can’t work all the time. Fun and relaxation have to be part of your routine as well. Limit the times when you will work to give yourself time to sleep and rest so you won’t get sick. Overworking may lead to consequences such as high stress, fatigue, burnout, not being able to concentrate, etc. Researchers have found that overworking yourself can lead to more mistakes. The stress and exhaustion caused by a packed schedule can make it even harder for someone to do their day-to-day work. In fact, an overworked schedule dramatically lowers the quality of work that can be produced.
In conclusion, the health tips discussed in this essay serve as a reminder that taking care of yourself should always be a priority, especially as a student. By following these tips and making an effort to prioritize your physical and mental health, you can set yourself up for success in both your personal and academic life. Remember, it is important to listen to your body and make self-care a priority. By doing so, you will be able to perform at your best and achieve all of your goals as a student.
Sources:
Why Do We Sleep, Anyway? – Healthy Sleep
10 Healthy Eating Tips for the Busy College Student – Clarke University
101 Health and Wellness Tips for College Students – Student Wellness Center