Happy, Healthy Studying

It's that time of year again... and no, I'm not talking about the holidays just yet!  During exams, you may find yourself with unusual eating and sleeping patterns, and let's not forget STRESSED!  It's sort of a vicious cycle: studying causes stress and exhaustion, which causes eating to cope and stay awake, which causes more stress and more sleep deprivation... But why are eating, sleeping and stress maintanence so important?  Here are some ways that you can study happy this exam week:

Adequate sleep plays an important role in living a healthy lifestyle.  For energy and proper brain function, it's important to make sure you are getting at least 7-8 hours of sleep every night.

Sleep deprivation can cause drowsiness, fatigue, disorientation, a short-temper, mood swings, decreased reaction time, cognitive impairments, lack of performance; and more severely depression, hallucinations and paranoia.

Studies have also shown that inadequate sleep (less than 6 hours) can cause inadequate eating patterns and lead to obesity over time.  If you're up for more hours of the day, you're more likely to eat more times/meals throughout the day.  On the other hand, it's important to note that you also don't want to get too much sleep (over 10 hours), which can shut down your metabolism.

Sleep deprivation can also cause you to have impaired judgement and make bad choices, even when it comes to food.  Also, some people have the misconstrude logic that if you are tired, you should eat to give you more energy... when in reality, if you're tired, you should just SLEEP!  You should only eat when you're hungry, not bored or tired.

Speaking of eating, it's extremely important to eat healthy during exam week!  Here are some tips:

• Eat regularly, every 2-4 hours to keep you full and focused!
• High fiber foods will keep you full and focused, and will also help to slow digestion of sugar and regulate brain functions.
• Eat carbohydrates because carbs are your brain's main energy source which are required for proper brain functions.  Carbs also release tryptophan which can have a calming effect on the brain and help you sleep better (good before bed time).
• Eat proteins because they release tyrosine into the blood and brain which helps to promote alertness and activity (good in the morning or before studying).
• Eat foods high in antioxidants (fruits, vegetables, nuts and grains) to prevent cognitive decline.
• Eat food high in omega-3s (salmon, walnuts), which are essential for brain function and development, and may enhance memory.
• Avoid highly caffeinated beverages like energy drinks that can cause irritability and restlessness.  The recommended amount of caffeine per day is only 200mg which is about two cups of coffee.  If you get adequate sleep and eat well, your body really doesn't need the "extra boost".

Healthy Studying Tips:
When studying, it's important that you are taking adequate breaks.  Studies have shown that the human attention span only lasts for as short as 10 minutes so it's important to not overload your brain for hours and hours.  Chances are you're not processing any new information after the first hour.  Try studying in 20-30 minute segments and take 10-15 minute breaks in between.  Go for a walk, grab something to eat, watch your favorite show, listen to music... do something enjoyable and something that will give your brain a break from the books.  Exercise, listening to music, and sleep are all good stress relievers as well!  Just don't grab for that doughnut when you're trying to cope with your stress...

Good luck, happy holidays and this break, remember to eat healthy, be active and live well!