STUDENT and DYING. Does that sound familiar? To many of us, student life is regarded as “slowly dying”, especially when exams are right around the corner. Hence, the word STUDYING.
Most of the time, we rise at the crack of dawn and hit the sack in the middle of the night. Sometimes, we go a few days without seeing the sun, more so during last minute cramming sessions. With early mornings, deadlines to meet, pulling all-nighters and exams, our health usually takes a back seat. Therefore, it is quite easy to forget how simple taking control of your health is with all the chaos that is going on.
Let us pen down a few pointers to help get the ball rolling for our journey towards healthier lifestyles. These pointers have been put together in hopes of boosting our metabolisms, increasing brain function and in helping feel empowered from the inside out.
Breakfast first
Have a good and wholesome breakfast. This is the most important part of the day where you fuel up for a long day’s work. Give your body the fuel it needs as breakfast will give you a head start to sustaining your energy levels throughout the day.
Eat something healthy, preferably a combination of the following:
- Carbohydrates (also known as carbs) – toast, oatmeal, cereal and fruits.
- Protein – Eggs, nuts, yogurt and soy milk (these keep you full for a relatively long time).
- Fibre – Bread, whole grain cereals (helps fill you up by creating bulk).
- Fats – nuts, flax seed oil, extra virgin olive oil.
I am a fan of cereal, yogurt and nuts. Combined, they taste amazing!
The daily caffeine fiesta is not a must
Are you one of those people who cannot seem to wake up or function without your daily caffeine boost? Does even the thought of not having your coffee scare you? Well, maybe it is time for you to lay back a little and cut down on the caffeine. Too much coffee can actually cause you to lose more water than you are drinking since it is a diuretic. It may leave you dehydrated and sluggish throughout the day, not to mention the energy level drops and crashes you experience once the caffeine wears off. Nevertheless, do not quit cold turkey, we would not want anyone going into caffeine withdrawal. Take it easy, reduce your consumption and find alternatives like green tea which actually help improve concentration.
Hydration
This is as easy as carrying your own water bottle around with you. If you think that cramps your style, just drop by a convenient store and get a bottle to go. Hydration will do wonders for your skin and can keep those hunger pangs at bay. Keep track of how many times you drink up. There are even apps available to help you with monitoring your liquid intake.
At least eight to twelve 250 ml glasses of water a day will keep your energy levels high, your hunger down, your digestion smooth and your concentration sharp. When we are dehydrated, our bodies often mistake this feeling for hunger. Also, try and drink room temperature water because cold water increases gastrointestinal contraction and slows digestion down.
Cut down on the processed goods and try to eat clean (have more fruits and vegetables)
Most processed goods are packed with sugar, excessive amounts of sodium, preservatives, artificial flavouring, colouring and the whole shebang. Here’s a rule of thumb to go by when buying goods, if you cannot pronounce the ingredients, do not buy the goods. Other than that, most of the time, less ingredients means less harm. Furthermore, we all know that eating organic can burn holes in our pockets. The prices of organic goods are through the roof which makes it tough for a student as most of us have tight budgets. Try to get your fruits and veggies from the local market, it will be more “wallet friendly” and having more servings of fresh fruits and vegetables can help to keep you going through the day.
Have emergency snacks handy
I always find this to be extremely helpful as I am always on the go. It is quite tough to stick to healthy eating when you are swamped and do not have anything prepared for your meals. I personally like to keep bananas and nuts in my bag just in case I need a snack or do not have time to get a proper meal. Why bananas? Simple. They are easy to store in the bag and do not require washing. Nuts on the other hand help give me that little energy boost I desperately need in the afternoons. A small snack every three to four hours will help keep your blood sugar level regulated.
YOU’VE GOT TO MOVE IT MOVE IT
How long has it been since you worked out? Many of us are guilty of having that extra piece of cake instead of sweating it out at the gym or track. Let us make it a point to get up and move about. Sweat it out, shake it off, relax those tense muscles and have a good time while you are at it. Try out some dancing, Zumba or you can even hit the gym with a few buddies. It helps to have a few friends around you when working out. For those who want a less impact sport but with the benefit of amazing calorie burning, try out swimming, it actually helps a lot.
Don’t stuff your self and avoid eating late
It can be tough to get time to eat when we have busy schedules, so it is easy to overeat when we actually have the time to have our meals. I speak for myself when I say I usually eat much more than necessary just in case I do not have time for the next meal. This actually slows me down and I usually end up sluggish after these binges. Moreover, when staying up late, it is easy to get carried away with the snacking and the munching. Do you realise that when u wake up in the morning after late meals, you actually end up feeling hungry and tired. This usually happens when energy is being used up to digest the food when we sleep instead of helping the body to relax. Therefore, try to have early dinners, preferably before 7pm.
Sleep hygiene
The way you end your day is also crucial to your wellbeing. Ensure proper sleep hygiene. Take a shower, clean up your room; this means no clothes, books and gadgets on your bed. Your bed is a place where you relax and rest. Do not lie down with the intention to sleep and end up browsing through your phone for the next hour. Try to go to bed on time even on the weekends. Creating a regular schedule for your body to adapt to will make it easier for you to fall asleep when your head hits the pillow. Do not count sheep when you are laying there trying to get some sleep. Get up instead, get yourself a tall warm glass of milk and browse through a book. (Medical textbooks or any academic relating things do wonders for me)
Before we treat others, we must make sure ourselves in great shape and of course, healthier lifestyle because we are somehow role models to the society. Hope these helps and LET’S GET HEALTHY!
Nurul Firdaus Binti Salahul Ahmed is a 4th year medical student in Cyberjaya University College of Medical Sciences (CUCMS). Learn more about the Young Columnists under the Team page.