You have classes, labs, homework, sports, socializing, volunteering — maybe even a job. With all that, there’s not much time for feeling listless and unmotivated, and definitely no time for getting sick. Because high school and college students have to assume more responsibility for their own schedules and personal choices, it’s important to know which of those options are most likely to pay off in a more wide awake, stronger, and healthier you. Here are some you can count on.
1. Eat breakfast. They say it’s the most important meal of the day, so make it work for you. A breakfast of whole grains, fruit, and healthy fats revs up your metabolism, keeps you going, and helps you avoid cravings later for processed snacks from the vending machine.
2. Pack healthy snacks. Once you get your metabolism cranking at breakfast, keep it fired up with energy-sustaining snacks throughout the day. A piece of fruit, a bag of nuts or trail mix, or a sugar-free granola bar will satisfy hunger pangs between classes and give you lasting energy to help you stay focused during those long afternoon labs. No bag of chips will do that for you.
3. Grab a (reusable) water bottle. Instead of soft drinks, juices with added sugar, and energy drinks (which can disrupt sleep patterns), go with water and sip frequently. Even mild dehydration can make you feel sleepy and an easier target for germs.
4. If you pack a lunch, organize it the night before. That way, you’re more likely to end up with a meal that’s both nutritious and appealing. Include fruit, veggies, a healthy protein, and whole grains. If you buy your lunch, look for similar healthy options to keep your energy going. Slide your tray right past these top five cafeteria meals to avoid, according to the Physicians Committee for Responsible Medicine: beef and cheese nachos, meatloaf and potatoes, cheeseburgers, cheese sandwiches and quesadillas, and pepperoni pizza —all have excessive amounts of fat, salt, and cholesterol.
5. Take time for exercise. Cardio balances stress, gives you energy, and is just plain good for you, so find an activity you like and just do it for at least 20 minutes, three times a week. Include
a relaxing stretching routine, like yoga or tai chi, and you’ll get even more benefits.
6. Get enough sleep (really). Grab an afternoon nap to make up for sleep lost in late-night study groups.
7. Balance work and social life. Find a group of friends who will support you as you avoid bad habits (like drinking too much and smoking anything) and
make positive choices for a lifetime (like getting a flu shot and volunteering). Your campus AISES chapter is a great place to start finding friends who will listen.
