Diet and Exercise tips for students


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Exam season usually brings with itself exam fever, anxieties, pressure and stress. However, to succeed, you not only need rigorous preparation but also a positive attitude and calm and de-stressed mind.

Plan your studies

The best way to cope with exam is to perform according to a planned time-table. Planning helps in eliminating last minute panic. Ensure that you revise your complete syllabus, and everything is fresh in your mind before going for an exam. Never indulge in last minute studying as it is bound to confuse you, leading to stress. Study to your level’s best, and then hope for the best. Get out regularly into the fresh air for a break and have a balanced and healthy diet too.

Here are some simple tips for diet and exercise:

The Importance of Natural Diet

SMART people eat smart and live longer. Good nutrition boosts performance. We should learn to select and control our diet in such a manner that they supply all the need of our body, insuring health and strength without the use of medicines. A healthy diet provides the right balance of carbohydrates, fats, proteins, vitamins, minerals and water. It keeps the body running and to reduces the risk of chronic diseases.

A balanced diet consists of whole grain cereals, sprouts, fruits, vegetables and nuts, eggs and fish. These foods help to increase memory by releasing neurotransmitters i.e., chemicals responsible for transmission of signals in our mind, storing and accessing information when required.

Start your day with a heavy Breakfast:

Do you know that the right nutrition starts every morning with our breakfast?  Our body consists of 100 Billion cells that need 114 nutrients every day. Skipping our breakfast will decrease our blood sugar level under the normal level, as a result we are hungry, drop concentration and our energy is very low. Consequently we feel strong cravings for more carbohydrates during the day. The excess of carbohydrates makes the pancreas work at constant overload.
The ideal breakfast contains protein, fat, and carbohydrates. It could be:
A bowl of whole grain cereals with low fat milk and fruits added to it
or
Toast sandwiches with vegetables added and a glass of fresh fruit juice
or
Brown bread toast or oats, upama or poha, idli or dosas besides cereals, milk, fruits or juices
Eat whatever suits you, depending of course on your eating preferences.

Certain types of food promote sleep while others inhibit it.

Foods to Eat

Leafy, green vegetables, whole grains – whole wheat, brown rice, and oats that have soothing effect on the nervous system and the mind. Carbohydrates that boost serotonin and promote better sleep, mushrooms, fruit – especially mulberries and lemons that calm the mind.

Foods to Avoid

Coffee, Tea, Spicy foods, processed foods, Junk foods, Cola, Chocolate, Stimulant drugs, Alcohol, Refined carbohydrates (They drain the B vitamins.), Additives, Preservatives, Non-organic foods containing pesticides. These are best to avoid. They inhibit brain function and reason for deficiency in mental and physical alertness and activity.

Stimulants like tea and coffee causes sleep disturbances, tension, anxiety etc.

Proper diet and exercise are the mainstays for a healthy lifestyle. Lack of exercise can increase the risk of diabetes, heart disease, and stroke.

Drink up! Human body needs water in so many ways!

Drinking water is so important for good health.  Our body is estimated to be about 60 to 70 percent water.  Feeling low or tired are signs of dehydration. We lose water through urination, respiration, and by sweating. Thirst is an obvious sign of dehydration, and in fact, we need water long before we feel thirsty. Carry a bottle with you when you are working, traveling, or exercising and drink at regular intervals. You can add a bit of lemon with plain water for flavor. Consume at least 10-12 glasses of water per day.

Its significance: (a) Regulates body temperature (b) provides means for nutrients to travel to all our organs (c) transports oxygen to cells (d) removes waste (e) protects joints and organs.

The Benefits of Exercise :

Everyone knows that regular exercise is the key to a healthy lifestyle. Simple exercises like walking, Jogging/Running, skipping, swimming and cycling would certainly benefit our health. Regular physical activity can improve our mood and the way we feel about ourselves. It could keep us away from health disorders like Heart Disease, Stroke, Obesity, Back Pain, Osteoporosis etc.

Have Fun While Studying

If you find studying uninteresting and difficult, there are ways to change your mood.
(a) Don’t study continuously for hours at a stretch.
(b) Take short breaks after every one or two hours as it helps to increase efficiency.
(c) Listen to music without lyrics or words, however if you are diverted avoid it.
(d) Get some healthy snack without much calories to treat yourself.
(e) Create a study area with proper lighting, comfortable sitting arrangement, adequate ventilation and good temperature level.
(f) Take a walk and just observe the weather outside, talk to your friends and relatives for a while, turn newspapers, find what’s there in kitchen…,
It would work supremely for the relaxation of your mind. Simply deep breathing every 10 minutes is a good way to relax.

Avoid sitting on the computer for long hours as it strains your eyes.

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