Maintain a healthy lifestyle at university!
After successfully passing the entrance exams, renting accommodation, you also need to take care of your health. In the following article, you will find all the information to maintain a healthy lifestyle during university studies!
Undergraduate students arrive at school in good physical shape. But sitting for long periods of time is destructive and can quickly change your physical condition.
Due to the lack of concern for physical activity in the population of the western world, a new term has emerged - EDD (Exercise Deficit Disorder) - which reflects the very poor condition of the population, where lack of physical activity contributes to many diseases.
A sedentary lifestyle (as most undergraduates are expected to develop) is a very important health problem and therefore it is important to find ways to make them more active, not only by doing artificial physical activities, but also by increasing daily activities such as walking to university, cycling Take the stairs, park the car away from the classroom, and for those traveling by public transport - get off one stop before the final stop. All this is to walk at least 10,000 steps a day.
In addition to the great importance of physical activity, it is also important to maintain healthy eating habits, such as those that promote health and healthy body weight and contribute to improving cognitive abilities.
Principles of Nutrition for the Undergraduate Student:
Make sure to eat breakfast as part of a healthy lifestyle
Breakfast is the most important of the day. Studies have found that adults who skip breakfast are at greater risk of developing chronic diseases such as diabetes. Also, a relationship was found between skipping breakfast and low concentration, low educational attainment, lack of exercise, and poor nutrition. It also proved that people who skipped breakfast had a hard time making up for the deficiency in their bodies and eventually made up for it by increasing fat consumption.
A nutritious breakfast contains the main food groups which include, among others, quality grains (whole wheat bread and whole grains), lean proteins (milk, yogurt, and eggs), vegetables, and fruits.
Prepare in advance and avoid fasting during the school day
There is a tendency to buy time, either by skipping breakfast or by not preparing food for the whole day. Not preparing in advance leads to unpleasant scenarios, or fasting until returning home and then eating a very large meal, or eating in the cafeteria. Fasting for a few hours has many evils. Fasting causes a drop in blood sugar levels, after which we feel weak, tired, inability to focus, a decrease in the utilization of fatty acids as an energy source, an increase in stress hormones, and an increase in appetite. In this situation, it is very difficult to continue to perform optimally within the school day.
It is also not recommended to eat a large meal after a long fast because consuming an excessive amount of calories at once will burden the body's systems and contribute to the accumulation of fat in the fatty tissue. It is important to make sure to eat every 3-4 hours, digestion and absorption of food take about 3-4 hours, so after 3 hours of eating the sugar levels drop. To restore balance, it is recommended to eat every such period.
Consuming foods that are already nutritious
It is recommended to arrange food in advance according to the daily schedule. It is recommended that the food be of high nutritional value and rich in dietary fiber, which contributes to a feeling of satiety for a long time. Examples of foods to eat are a sandwich of wholemeal bread, vegetables, fruits, cold salads (Caesar salad, Greek salad, tabbouleh, etc.).
In the cafeteria: To maintain a healthy lifestyle, it is advised to reduce the purchase of food from the cafeteria, as the food served in the cafeteria is usually of low nutritional value, calories, and high fats, such as shawarma, processed meat, pastries, sweets, and sweetened drinks. If, however, you have already entered the cafeteria, it is recommended to buy salads, sandwiches, and yogurt.
Before the exam: To maintain focus for a long period of time during a long exam, it is recommended that the person is in a state of fullness, eat a nutritious meal about two hours before the exam, and near the start and during the exam, eat available carbohydrates that provide quick energy and help in maintaining Attention and focus, such as dried fruits, fresh fruits, and granola bars. In addition, coffee can be drunk half an hour before the exam to increase alertness.
The academic study period is important in shaping the future of the student, and maintaining a healthy lifestyle during this period will definitely benefit his performance and achievements.