Organising time around lectures, exams and social life demands a great deal of physical and mental energy of a student. By maintaining a healthy lifestyle and a well balanced diet, a student can cope easier with the exam pressures, time pressures to meet project deadlines, limited finances and late nights. Good health is not just about diet -
alcohol, cigarettes, drugs and lack of exercise, all take their toll on your health and alertness.
Some students may not rely on regular meals. Those who are tired to cook may rely on cheap, fast food outlets which will affect both their mental alertness and physical health. Fresh
fruits and juices are a great alternative to junk food. They are full of bioflavonoids. These
nutrients along with
Vitamin C (oranges, apples, grapefruits), beta carotene (dark colored fruits and green leafy vegetables) and Vitamin E (vegetable oils, wheat germ, nuts, seeds, margarine) help to fight disease and give extra energy. They are used by the body as antioxidants to destroy free radicals.
When exam pressure arrives, some students tend to skip their meals and increase their desire to snack. Chose healthy snacks that will give you energy to study and revise your notes. Dried fruits such as figs, raisings and dried apricot are good source of iron and fiber. A sandwich or a bowl of fortified breakfast cereal with semi-skimmed milk will give you a long lasting energy and save your time to study.
Get a good night sleep before the exam. Poor quality or insufficient sleep can lead to extreme fatigue, irritability and mental instability. A good night''s rest makes you feel rejuvenated and relaxed. To promote a better sleep, get a combination of carbohydrate foods (bread, noodles or pasta) and a small amount of low fat protein (fish, poultry or lean meat) for dinner. Before bedtime, drink a glass of hot milk.
You can enhance your memory by eating foods high in B vitamins. These vitamins can be obtained by eating a couple of slices of wholegrain bread and a glass of milk. If you have the time, do exercise. Physical exercise increases the supply of oxygenated blood and nutrients to the brain helping it to function efficiently. Mental exercises such as readings and other mind expanding activities such as quizzing and puzzling are excellent for stimulating the mind.
During the exam period, try to cut down on
caffeine and chocolate. While it helps to impose mental alertness, excessive amounts may induce tremors and palpitations, raise anxiety levels, and affect concentration. Medical advice - drink not more than six cups of tea or coffee a day.
Avoid alcohol and smoking. Both sap energy from the brain. People who consistently drink heavily are at risk from nutritional deficiencies. It is also damaging to their health and can be dangerous. Smokers used up Vitamin C at a faster rate. They should eat plenty of fresh fruits and vegetables to have an adequate intake of vitamins. Smokers with lower level of beta carotene have an increased risk of lung cancer.
If you are on diet, ditch the diet. This is not the time to try to lose
weight. You need energy to help you concentrate.
When your mind and body are healthy, you can avoid taking prescription drugs such as sleeping pills, tranquillizers, cough suppressants and pain relieves. They have been found to cause memory loss. Consult your doctor, if you keep on getting forgetful after taking these medications.
Eating the right food will provide your body with a powerful defense against stress. Don''t be tempted to skip a meal. Eat small frequent meals to reduce stress. It will help you maintain your energy levels right through the day and cope sucessfully with the physical and mental pressures.
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