Hacking Your Brain for Student Wellness & Well-being - Part 1: Physical Health

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Are you feeling a bit swamped with all the schoolwork? Are those exams lurking like ghosts in the shadows? Or maybe you’re just wondering what the future holds for you? Don’t worry, you’re definitely not alone! These days, being a student can feel a bit like running a marathon without having trained for it, especially with all the changes we’ve had to adapt to lately. But just like you’re adjusting to the new school routine, it’s super important to find ways to make sure your personal life also stays in shape this year.

In this three-part series, we’re diving into some brain-boosting and productivity tips that’ll help you keep your mind and body ready to tackle whatever comes your way, school included! Let’s kick things off by focusing on the basic physical aspects of wellness. Here we go!

#1 - Move Your Body!

Guess what? Your body was made to move, and your brain loves it! Regular exercise gets your brain buzzing with energy, like a light switch flipping on. When you move, you get that precious blood and oxygen flowing to your brain.

On the flip side, sitting around for too long can put your brain in “rest mode,” leaving you feeling sleepy and unmotivated. Think about how you feel after a long class: tired? Yeah, we’ve all been there.

So, here are some quick tips to keep moving:

• Stretch it Out: Set a timer and get up every hour to stretch or walk around. Even a few quick moves can do wonders.

• Daily Exercise: Aim for 10-30 minutes of exercise every day. Feel free to dance, jog, or even do jumping jacks in your living room! The key is to keep it fun and enjoyable.

• Morning Energy: If you can manage some exercise in the morning, you’ll set your brain up for a day of success! I like to hop on my bike for a quick spin right after I roll out of bed.

#2 - Get Your Beauty Sleep

Sleep is your secret superpower, and getting good quality sleep is essential! Think about it: you spend a third of your life snoozing. That’s some serious time! When you sleep, your brain clears out junk from the day, kind of like taking out the trash so it doesn’t pile up. Neglect it over time and it could lead to some major issues later.

Quality sleep looks different for everyone, so track your sleep hours and see how it affects your daytime mood and focus. A few ways to improve your sleep:

• Consistent Bedtime: Try to go to bed at the same time each night. Your body thrives on routine!.

• Limit Screen Time Before Bed: Using screens right before bed can mess with your sleep. So maybe switch the Netflix binge session to an earlier time.

• Mindful Wind Down: If you find your mind racing, try counting sheep or something just as relaxing, breathing exercises, or listening to some chill music to help ease into sleep.

#3 - You Are What You Eat (Seriously!)

What you put into your body really does matter! When you eat, you’re basically recycling your body and its functioning. But don’t panic, I’m not saying you have to give up all your favorite snacks! It’s all about balance and making those healthy choices a habit.

Different foods can impact how you focus and feel. Here are some “brain foods” to think about:

• Blueberries (aka brainberries!): These have high levels of anti-oxidants to protect the brain from wear and tear.

• Walnuts: Packed with vitamins and minerals to boost your concentration.

• Salmon or fatty fish: These foods are rich in omega 3 fatty acids, which are great for memory and focus.

• Broccoli: This veggie is high in choline, which is also essential for brain function, and can help boost memory and focus.

• Avocado: The king of monounsaturated fats! It also provides folate and vitamin K, which can help concentration and memory.

• Dark chocolate (70% at least): Everything in moderation, right? This treat is high in flavonals and helps to increase blood flow to your brain.

• Turmeric: This spice contains potent anti-inflammatory and neuro-protective properties that help to keep the brain in shape.

• Pumpkin seeds: For such a small food, these are a great source of omega 3 and 6. They also provide zinc, which promotes higher cognitive functioning of the brain, including rational thinking and decision-making.

Don't Forget!

It’s the consistent actions you take that determine your overall wellness and well-being. Your current state NOW has already been determined days, weeks, months BEFORE, depending on what you’ve been doing consistently. So take a minute to reflect on – better yet write down –your current (1) exercise, (2) sleep, and (3) diet habits. Then, write down what you’d like your new habits to look like. This is the first step to reaching your desired state of wellness and well-being.

Stay tuned for part 2 of this series!