As students, it’s easy to fall into unhealthy eating patterns, relying on fast food and energy drinks to fuel our busy lives. We often find ourselves caught up in the whirlwind of assignments, exams, and late-night study sessions. However, neglecting health in the process can have long-term consequences.
But what if we told you that you could achieve better academic performance and enhance your overall quality of life by adopting healthier habits? In this blog, we will explore the benefits of eating well and share insights on how to make healthier choices as students.
Here are 6 Healthy Habits to Start
Limit sugary beverages
Sugary beverages such as sodas, fruit juices, and sweetened teas constitute the predominant source of added sugar. The results of multiple studies indicate that sugar-sweetened beverages elevate the risk of cardiovascular disease and type 2 diabetes, even among individuals without surplus body fat.
Additionally, sugar-sweetened beverages are especially detrimental to children, as they can contribute to the development of conditions such as non-alcoholic fatty liver disease, type 2 diabetes, and hypertension, which typically manifest in maturity rather than merely obesity.
Eat almonds and grains
Due to their high lipid content, some people avoid nuts. Nonetheless, seeds and legumes are extraordinarily nutritious. In addition to a variety of vitamins and minerals, they are rich in protein and fibre.
Nuts may reduce the risk of developing type 2 diabetes and cardiovascular disease and aid in weight loss. Furthermore, a substantial observational study identified a potential correlation between a restricted consumption of nuts and seeds and an elevated mortality risk attributed to cardiovascular disease, stroke, or type 2 diabetes.
Eat fruits and veggies
Multiple prebiotic fibre, vitamin, mineral, and antioxidant compounds found in a lot of fruits and vegetables have potent health benefits.
A higher diet of fruits and vegetables is linked with a longer life span and a reduced risk of cardiovascular disease, obesity, and other ailments.
Avoid or limit junk food
UPFs are classified as ultra-processed foods because their constituent ingredients have undergone substantial alterations from their initial state. In addition, they frequently comprise additives such as added sugar, refined oil, sodium, preservatives, artificial sweeteners, colours, and flavours. Examples consist of- cakes, white bread, ready-to-eat breakfast cereals, bakery products, pizzas, French fries and potato chips, Low fat yoghurts, biscuits and snacks.
Because UPFs are exceptionally palatable, they stimulate reward-related regions of the brain, which can result in weight gain and excessive caloric intake. Diets high in ultra-processed foods have been linked to obesity, type 2 diabetes, cardiovascular disease, and other chronic conditions, according to studies.
They are typically deficient in fibre, protein, and micronutrients, in addition to refined oils, added sugar, and refined cereals, which are all low-quality ingredients. As a result, they primarily supply inert calories.
Staying hydrated is a key sign of health that is often ignored. Making sure you stay hydrated helps your body work at its best and makes sure your blood flow is right.
Water is the most effective method to maintain hydration because it contains no calories, sugar, or additives. There is no set amount that everyone needs to drink every day, but try to drink enough to quench your thirst.
Have vitamin D if you are deficient
In most cases, vitamin D consumption is insufficient. Although prevalent vitamin D deficiencies do not pose an immediate threat to one’s health, ensuring sufficient vitamin D intake can contribute to overall well-being through the promotion of healthy bones, mitigation of depressive symptoms, enhancement of the immune system, and reduction of cancer risk.
Your vitamin D levels may be reduced if you do not expose yourself to the sun for long enough. It is highly recommended, if possible, to have your vitamin D levels measured so that you can adjust them accordingly with supplementation, if necessary.
Living Well: A Holistic Approach
Combine healthy eating with regular physical activity. Whether it’s joining a sports club or incorporating a daily workout routine, exercise contributes to overall well-being and helps manage stress, a common aspect of student life.
Establish a consistent sleep routine. Sleep for seven to nine hours per night to support physical and mental recovery. Quality sleep is integral to academic success and general health.
You enhance your own health by following healthy behaviours. You will experience a boost in energy, consciousness, and a general sense of self-worth as a result of consuming nutritious foods and engaging in regular physical activity.