Maintain a healthy lifestyle at the university!

Maintain a healthy lifestyle at the university!

After successfully passing the entrance exams, renting accommodation, you also have to take care of your health. In the following article you will find all the information to maintain a healthy lifestyle during college!

Undergraduate students reach the seats with good physical fitness. But sitting for long periods is devastating and can quickly change your physical condition. Due to the lack of physical activity in the population of the western world, a new term - Exercise Deficit Disorder (EDD) has emerged - reflecting the very poor state of the population where lack of physical activity contributes to many diseases.

A sitting and idle lifestyle (as most college students 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 Aerobic, climbing stairs, park the car away from the classroom, and anyone traveling by public transport - get off one stop before the final stop. All this for walking 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 the maintenance of health and healthy body weight and contribute to improving cognitive abilities.

Principles of Nutrition for University Students:
 Make sure to eat breakfast in a healthy lifestyle
Breakfast is the most important during the day. Studies have found that adults who skip breakfast are at a higher risk of developing chronic diseases such as diabetes. Likewise, there was a relationship between leaving breakfast and low concentration, low educational attainment, lack of exercise and malnutrition. It also proved that people who left breakfast were hard for them to make up for their body deficiencies and eventually compensated for this by increasing fat consumption.

The nutritious breakfast contains the main food groups which include, among others, specific grains (whole wheat bread and whole grains), low-fat proteins (milk, milk and eggs), vegetables and fruits. It is not recommended to eat cakes, pastries, sweetened cereals, sweetened beverages.This leads to a sharp rise in blood sugar, which then leads to a sharp decline which leads to an inability to concentrate and increase hunger.

 Prepare in advance and avoid fasting during the school day
There is a tendency to buy time, either by leaving breakfast or by not preparing food for the whole day. Failure to prepare in advance leads to unpleasant scenarios, or fasting until you go home and then eat a very large meal, or eat in the cafeteria. Fasting for a few hours has many evil. Fasting causes a decrease in blood sugar levels, after which we feel weak, tired, unable to concentrate, a decrease in the utilization of fatty acids as an energy source, an increase in stress hormones and increased appetite. In this mode 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 fasting because the consumption of excess calories at once will weigh on the body systems and contribute to the accumulation of fat in fat tissue. It is important to take care to eat every 3-4 hours, digestion and absorption of food takes about 3-4 hours, hence it after 3 hours of eating sugar levels drop. In order to restore balance it is recommended to eat every such period.

Consume already nutritious foods
It is recommended to arrange food in advance according to the daily program. It is recommended that the food be of high nutritional value and rich in dietary fiber, which contributes to a sense of satiety for a long time. Examples of foods that prefer to eat a sandwich of whole bread, vegetables, fruits, cold salads (Caesar salad, Greek salad, tabbouleh, etc.).

In the cafeteria: in order to maintain a healthy lifestyle, it is recommended to reduce the purchase of food from the cafeteria.The food served in the cafeteria is usually of low nutritional value and high calories and fats, such as: shawarma, processed meat, pastries, desserts, sweetened drinks. If you have already entered the cafeteria, it is recommended to buy salads, sandwiches and yogurt.

Before the exam: In order to maintain concentration for a long period of time during a long exam, it is recommended that the person is in a state of fullness, and eat a nutritious meal about two hours before the exam, and near the beginning and during the intake of available carbohydrates that provide fast energy that helps maintain Attention and focus, such as - dried fruits, fresh fruits and granola carvings. In addition, drinking coffee half an hour before the exam to increase alertness.

The academic study period is an important period in shaping the future of the student, and maintaining a healthy lifestyle during this period will certainly benefit his performance and achievements.

By Dr Mahad Shah-Monday, November 4, 2019
Ms Productions