Healthy life by Millie https://padlet.com/Mai_mai/ccufq2em9xme Pilgrims kids en-us 2018-03-19 11:41:44 UTC 2018-03-19 12:04:29 UTC hello@padlet.com Breakfast Mai_mai https://padlet.com/Mai_mai/ccufq2em9xme/wish/243417628 Embrace the cliché and make breakfast the most important meal of the day, filling up on energy-giving oats and also eggs, which contain a nutrient called choline , thought to help cognitive performance and improve memory as we age. For lunch, eat foods with a low glycemic index to keep you going until dinner. For your last meal of the day, make the most of oily fish, especially salmon . ]]> 2018-03-19 11:47:24 UTC https://padlet.com/Mai_mai/ccufq2em9xme/wish/243417628 Hydration Mai_mai https://padlet.com/Mai_mai/ccufq2em9xme/wish/243418185 Water allows many of the chemical reactions in our bodies to take place and therefore, the speed at which our brains can work and process all those notes will be affected if we become dehydrated . The NHS recommends we aim to drink around 1.2 litres of fluid a day - water being the liquid of choice to keep your body functioning on top form.
Choose your beverages well, though. Caffeine and sugar should be kept to a minimum. Since too much caffeine can make you jittery, try to drink moderate amounts: 400 to 450 mg per day, the equivalent of 2/2.5 cups, (16 to 20 ounces or 500 to 625 ml). Better choices include water, fruit juice, milk, and anti-oxidant-rich green tea.]]> 2018-03-19 11:48:39 UTC https://padlet.com/Mai_mai/ccufq2em9xme/wish/243418185 Food that gives energy Mai_mai https://padlet.com/Mai_mai/ccufq2em9xme/wish/243418871 Opt instead for healthy snacks, packed with wholefoods like dried fruit nuggets and melon bran pots or, if you can't close your books for long enough to cook, snack on blueberries, blackcurrants and other berries, all full of vitamin C, which is thought to help improve mental agility. Vitmain E and zinc are also thought to have a positive impact on the brain so have a helping of pumpkin seeds and walnuts on hand next time hunger strikes.]]> 2018-03-19 11:50:16 UTC https://padlet.com/Mai_mai/ccufq2em9xme/wish/243418871 Mai_mai https://padlet.com/Mai_mai/ccufq2em9xme/wish/243419876 Warm milk and herbal teas before bed have a sedative effect, while a carb-rich snack an hour or so before you head upstairs will clear the way for sleep-inducing amino acids to reach the brain. Read our sleep well feature for more suggestions to help you nod off.]]> 2018-03-19 11:52:41 UTC https://padlet.com/Mai_mai/ccufq2em9xme/wish/243419876 Power foods Mai_mai https://padlet.com/Mai_mai/ccufq2em9xme/wish/243420815 Meeting daily vitamin and mineral requirements will make doing your best much easier. Iron and B vitaminsare especially important to maintaining the physical and mental energy necessary to study well. Iron-containing foods include red meat, cereals and spinach; one good meal idea is chili because it contains ground beef and kidney beans. Foods that contain B vitamins include whole-grains, wheat germ, eggs and nuts. Fish and soy are other foods that are said to help boost your brain by providing the nutrients it needs.]]> 2018-03-19 11:54:54 UTC https://padlet.com/Mai_mai/ccufq2em9xme/wish/243420815 Recipes Mai_mai https://padlet.com/Mai_mai/ccufq2em9xme/wish/243421153 It’s easy to feed the brain well. No-fuss recipes let you eat to succeed, without taking too much time. Here are four ideas:
  • Combine scrambled eggs with toast, cheese or salsa 
  • Spend 15 minutes preparing chili and continue studying while it simmers for two hours
  • Go Tex Mex with quesadillas, adding whatever veggies you’ve got on hand
  • A little chopping is all it takes to construct a hearty Chef’s Salad
]]> 2018-03-19 11:55:45 UTC https://padlet.com/Mai_mai/ccufq2em9xme/wish/243421153 Fish Mai_mai https://padlet.com/Mai_mai/ccufq2em9xme/wish/243422174 Salmon, sardines and mackerel are among the healthiest types of fish, as they contain lots of protein and omega 3, which is essential to keeping a functioning brain working well. Herring and trout are other possible options, but the simplest (and cheapest) meal for students is probably sardines on toast. Choose whole-wheat bread and you'll have a healthy, long-lasting meal, combining complex carbohydrates, vitamins and protein.]]> 2018-03-19 11:58:10 UTC https://padlet.com/Mai_mai/ccufq2em9xme/wish/243422174 Eggs Mai_mai https://padlet.com/Mai_mai/ccufq2em9xme/wish/243422490 Let's face it: eggs are one of the most versatile foods on Earth. Fried, boiled or poached, eggs are healthy and good brain food. They're a great way to start the day, and are more likely to leave you feeling full than sugary cereals or pastries. Just one egg contains vital nutrients, 6g of protein, vitamin B12 (which helps convert glucose into energy) and less than 100 calories - depending on how you cook it.]]> 2018-03-19 11:58:43 UTC https://padlet.com/Mai_mai/ccufq2em9xme/wish/243422490 Dark leafy greens Mai_mai https://padlet.com/Mai_mai/ccufq2em9xme/wish/243423005 Kale, chard, spinach, broccoli: the list of healthy dark leafy greens is a long one, and they're a vital source of vitamins in the run-up to exams. All dark greens are packed with vitamin K, which helps build pathways in the brain, as well as naturally occurring nitrates and antioxidants. You'll also get a healthy amount of B6 and B12 from some of these vegetables, which are associated with improvements in alertness and memory.]]> 2018-03-19 11:59:45 UTC https://padlet.com/Mai_mai/ccufq2em9xme/wish/243423005 Peanut butter Mai_mai https://padlet.com/Mai_mai/ccufq2em9xme/wish/243423286 Go on, eat it out of the jar with a spoon. We won't judge you. Many people think peanut butter is an unhealthy food, but it actually contains healthy fats and lots of protein per serving. This means that as a brain food, just a little can keep you full for a long time. If you'd rather have porridge in the morning instead of eggs, try mixing some peanut butter into your morning bowl, a delicious way to start the day. Nuts, in general, are also an extremely good brain food, so stock up on snacking packs before your next trip to the library or study session in your dorm room. 


]]> 2018-03-19 12:00:26 UTC https://padlet.com/Mai_mai/ccufq2em9xme/wish/243423286 Green tea Mai_mai https://padlet.com/Mai_mai/ccufq2em9xme/wish/243423815 Caffeine, in the short-term, can provide a useful boost immediately before an exam, but don't be tempted by stomach-churning energy drinks. Coffee is a good alternative, but should be drunk with caution. Drinking too much could leave you unable to focus properly, while becoming dependent upon it will only make you more fatigued in the long-run. Green tea is a good alternative to high-caffeine options, as it provides antioxidants as well as boosting your concentration]]> 2018-03-19 12:01:29 UTC https://padlet.com/Mai_mai/ccufq2em9xme/wish/243423815 Mai_mai https://padlet.com/Mai_mai/ccufq2em9xme/wish/243424451 Having a consistent sleeping pattern is one of the most essential things for getting through the term. Under- and over-sleeping are as bad as each other, so aim for between eight and 10 hours. Working through the night and sacrificing sleep can be counterproductive.

Students are using new methods to keep themselves well rested, such as binaural beats, a type of sound that can affect the brain. Prajesh Patel, 20, an economics student at Queen Mary, University of London, takes power naps consistently and is a fan of this technique. 

“Binaural beats are particular frequencies that can be played through earphones to stimulate a particular brain state, such as studying or sleeping,” he says. “I take a 20-minute nap with the aid of a binaural beat soundtrack every day after lunch. I wake up refreshed and more focused to tackle the second half of my day.”

]]> 2018-03-19 12:02:54 UTC https://padlet.com/Mai_mai/ccufq2em9xme/wish/243424451 Mai_mai https://padlet.com/Mai_mai/ccufq2em9xme/wish/243425165 Exercising before an exam or before you start working has been shown to boost memory and brain power. Even 20 minutes of activity, such as walking, can be beneficial.

Amanda Bacon, 20, who studies medicine at the University of Oxford, regularly exercises and goes on runs during exam term. “I’ve found that exercising for about 20 minutes before I start revising helps me to absorb information slightly better and actually helps me to remain focused,” she says.

Take comfort in the fact that the term will probably fly by, and following these tips should make it slightly easier. Remember too: as important as it is to study and do as well as possible, it’s also essential you take frequent breaks and enjoy yourself. Having a good mindset and being relaxed will work wonders.

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