One major secret to feeling great is being healthy in mind, body and soul…
Here are just afew of the different elements in your life that once sorted can lead the way to feeling good!
5 A Day
5 A Day forms part of a healthy, balanced diet, and getting it is easier than you think with shops making it possible to see what your eating, and if it counts within your 5 A Day.
Almost all fruit and vegetables count towards your 5 A Day intake, even if they are dried or eaten with other things! Keeping a healthy balanced diet with regular exercise can really help with things such as stress, your appearance can benefit, and you feel more in control of the lifestyle decisions you will need to make as you get older. A few examples of one portion of your 5 a day includes, just seven strawberries, a banana, one slice of melon and three tablespoons of cooked carrots. Things such as fruit contain natural sugars which taste sweet but are good for you unlike a chocolate bar!
Regular exercise is a cracking way to look good, feel good, and keep you focused and health aware. If you’re not interested in doing heavy duty workouts at the local gym, then just making little changes can really benefit you, for example taking the stairs, walking to the shop. It is recommended that 30 minutes of exercise a day is an attainable goal, you could do some gardening, walking, housework, swimming, jogging, play on WiiFit, use a trampoline, football, rugby, surfing, hockey. There are numerous sports to participate in; it’s just finding the right one for you and your abilities. If you want to take part in any college activities then take a look at the Evolve page on our website. There, is a list of activities that you can take part in during college time to keep fit!
If you find that you are feeling down, or there are things that you need to talk about, the SAC is here to help with your emotional need. Talking about how you feel and being directed to the right place to help you all contribute to your happiness and living a healthy well balanced life, emotionally as well as physically.
Last year it was reported up to 1000 people per day throughout the nation were being treated for alcohol related illnesses. Being drink aware is not about telling people not to drink. It’s about helping people understand some of the negative factors associated with drinking, information which you can benefit from.
Daily Drinking Guidelines:
Women 2-3 units
Men 3-4 units
A 175ml glass of wine (12%) = 2.1 units
1 pint of standard beer (4%) = 2.3 units
25ml vodka (37.5%) = 0.9 units
Know your limits – Drink a glass of water between each drink when your out, as this will rehydrate the body as well as pacing the amount you drink – don’t leave your drink unattended – try not to drink when you feel down or upset, drink can lead to irrational behaviour especially when your feeling emotional already!
Did you know the recommended daily intake of water is around 2 Litres? It may seem like a bit of a task, but drinking more water can really benefit your skin, and energy levels. Give the water challenge a go. Aim to drink 2L a day, using small bottles and refilling them once empty to reach the 2L amount, drink them through the day, not all at once as it might leave you feeling bloated! If you give this challenge a week then you will see some differences in how you feel and how easy it is!
Maintaining a healthy diet
The memory boosting foods are foods that are high in vitamin E and this includes healthy vegetable oil-based salad dressings, seeds and nuts, peanut butter, and whole grains.
Eating food like this can help brain function quicker and more efficiently making it easier to absorb information for those last minute revision sessions.
Eating more fish such as salmon, tuna and reducing your intake of red meat is another way of increasing brain power. It also a food that helps fight fatigue and reduces depression and stress.
Dark green leafy vegetables such as kale, spinach and broccoli is another way of getting vitamin E into your diet but it also helps towards that balance diet which helps boost not only that feeling of being tired but stress which can lead into depression.
Avocado is an amazing source of vitamin E, studies also show that Vitamin E helps maintain healthy skin and eyes, and strengthen the body's natural defence against illness and infection (the immune system). Which is vital during exam season when you need to be at your best.
Studies show that eating berries are a good source of vitamin K. They also contain vitamin C, fibre, manganese and other antioxidants. Studies show that people who eat three or more portions of blueberries and strawberries a week have a 32% lower risk of a heart attack and it increases mental wellbeing.
There are loads of ways that berries can be incorporated into your diet without huge changes as well. Through low fat yoghurts, smoothies, on your cereal in the morning and as a snack instead of chocolate or crisps.
Young people tend to spend more time up awake than actually sleeping. They are more occupied on social media and online rather than thinking just how important sleep is. Young people need around 8-10 hours sleep per night in order for their brain to function properly. Getting enough sleep can improve memory, creativity grades and even sharpen your attention! Ensuring that you get enough sleep in exam period is essential especially when revising! More information will go in as you will have a better attention span.