8 Healthy tips students should incorporate.

How often do you wake up thinking, “I will be healthy today” and walk into McDonald’s at 6 PM because you’re ravenous. Well, been there, done that. Healthy eating doesn’t mean sticking to a very strict diet, or following an extreme workout routine, it means having a balanced lifestyle. Hitting daily macros and some light exercise is what students need to not just feel their bodies, but also for their minds. 

A nutritious diet can improve your mood, your ability to handle stress, and your performance in the classroom.

Here are some small improvements you can make to your diet and lifestyle to fuel your mind and your body:

1.  Breakfast of champions
   You might’ve heard that breakfast is the most important meal of the day, but is it? All meals are important but breakfast is what helps you not binge at night. If you fuel your body at regular intervals, you won’t let your body and your mind go to that extreme hunger phase. we’ve often heard students complain about not having time for breakfast, in that case,  grab a fruit, some yoghurt or even a smoothie to prevent you from reaching out to a bag of chips later. 
   
   PS: It doesn't have to look this fancy, but if making your food look fancy helps you eat better, go for it!

2. Limit your sugar intake

   Sugar is not bad for you, studies show that 24g-36g of sugar per day (or about 100 calories) is considered normal. While it may occasionally offer you energy, it is not the right type of energy; over time, it will leave you sluggish and sleepy. We all need that sugar rush at 4 PM. So instead of pouring yourself another glass of soda or grabbing a coffee from Starbucks which is loaded with tons of syrups and unhealthy fats, grab a fruit, or some dark chocolate, some dates, or some other alternative that isn’t loaded with a ton of calories, but still gives you the sugar kick your body needs.

3. Follow the 40/30/30 rule

   The 40/30/30 rule is basically how you should prepare your plate. 40% protein, 30% fats and 30% carbs. This doesn’t mean you need to track each and everything you eat, just include protein and healthy fats on your plate and indulge in a light walk after meals to keep the juices flowing. 

4. Have a fibre-rich diet
   According to studies, eating enough fibre may improve your digestion and lower your chance of developing chronic diseases in the near future. It not only helps to keep the juices flowing but also helps you ‘go’ in the morning as it keeps the gut healthy. Consuming enough fibre can help your gut-friendly bacteria work at their best, which is crucial for maintaining overall health.
5. Don’t fall for fad diets
   We’ve often seen these healthy habits posts on social media, that just don’t work for everybody. Every body is different. What works for you may not work for someone else, which is why it’s so important to be consistent with what you follow and not to fall for whatever you see on social media. For eg: Diet soda is better than regular soda. Soda is soda. Diet soda does have lesser calories but it’s equally harmful. While diet soda doesn't have any calories or sugar, it does include several additives and artificial components, such as sweeteners. These components contain a lot of synthetic chemicals, which can make your body want more high-calorie, sugar-filled foods. 
6. Workout, not just for your body but also for your mental health: 
   The risk of obesity, heart disease, high blood pressure, and other life-altering diseases and conditions is reduced in students who establish a habit of physical activity while they are younger. It helps you focus better and improves your sleep quality.  Exercise encourages the release of endorphins, feel-good hormones that lessen stress and, in turn, lessen anxiety and depressive symptoms.
   
7. Get a good night’s sleep:
   Students have two phases, it’s either ‘sleep is for the week’ or ’sleep is for the weak, there is no in between. It’s tough to manage to juggle between, assignments, work, social life and have a good night’s sleep, but sleeping helps you concentrate and thus, makes you work better.  In fact, sleep promotes learning, memorisation, retention, recall, and helps boost metabolism. 
   Do you also wake up feeling tired like this little puppy? that's a sign from your body which means you need to sleep more! 
   The brain's ability interprets emotional information is facilitated by getting enough sleep. The brain works to analyse and retain thoughts and memories when we sleep, and it appears that lack of sleep is particularly detrimental to the consolidation of emotionally positive information. 
8. Having healthy snacks in your pantry
   We often get hungry in-between meals or at midnight, but it’s important to give in to your hunger rather than starving yourself and binging later on. Swapping takis and Cheetos with fruits, or hummus and crackers may seem boring but it’s a better and a much healthier alternative. most times we’re not hungry-hungry, we’re just bored and open the fridge hoping for some food to appear magically, but when that hunger hits, have a glass of water, and if you’re still hungry you should go grab a light snack to appreciate your hunger and pay attention to what signal your body is giving you. 
   

   It can be disastrous to completely change your diet all at once, and boring too! Healthy eating doesn’t mean having basic, boring food, it means feeling your body with the food it needs and to learn how to read the signals your body gives. 

   To improve the quality of your diet, try implementing some of the simple modifications mentioned above and spend some time savouring your meal. Eat mindfully by paying attention to your hunger and fullness cues.