Sleep, eat and exercise. Three simple things, yet when life’s demands get in the way, it’s easy to push these things aside. But for me, these three things are non-negotiable. As someone who fusses over the smallest things, mulls over assignments and stresses about school work easily, I have learned to prioritize my health. I may not always be able to control my emotions or how I react to particular situations, but I can control my lifestyle. By controlling the physical aspects of my health, I am also helping keep myself mentally and emotionally sane. Now that I’m in college, it’s easy to fall into the temptations of social pressure and delicious food places that surround me. But, as my life has gotten more regular and stable, so have my habits. This is what I *normally* do to keep that up:
Sleep. I need at least 7 hours of sleep each night to function like a normal person – ideally 8-9, so I go to bed between 11pm-12:30am, and wake up around 7:30-8:30 every day. All my classes start in the morning and end early afternoon, so it’s crucial that I wake up feeling rested in order to be able to focus well.
I often find myself in need of a mid-afternoon nap. I combat this by letting myself take a nap, for ideally 30 minutes. Even though power naps can help you focus better, they can also be dangerous. Over-napping is a real thing, and it’s an awful feeling waking up from a nap and seeing that it’s already dark outside. So other times, I drink coffee during lunch if I have the stomach for it; however, it’s not always the most efficient option for me, and personally I would rather not grow ‘dependent’ on it.
So, the best way to combat this is by actually getting quality hours of sleep at night, and finding other activities to prevent me from falling prey of z’s, such as taking a walk after lunch before heading back home to do work, doing some light exercising to increase blood flow, or just pausing from whatever task I’m doing lest I grow even wearier.
Eat. I live in my college dorm, which comes with a meal plan, so I eat most of my meals at the school dining halls. The tricky thing about this is that all the dining halls are all-you-can-eat, so it’s easy to overindulge in foods when you’re really hungry or stressed about work. So this is what I’ve been doing:
- Breakfast: I make porridge with milk and granola (or just milk with cereal), paired with a fruit (usually a banana) that I eat later in between my classes. About once a week, I have a full meal at the dining hall with eggs, pastries, and bagels (and other yummy food).
- Lunch: I am hungriest at this time of the day, so I eat at the dining hall and get most of my nutrients of the day: veggies, eggs, some meat, sometimes a bagel (if I haven’t had it for breakfast) and coffee.
- Dinner: Sometimes I buy a wheat wrap with chicken and veggies from the school’s food cafe/market. If I’m not too hungry, I have milk with cereal, coupled with a fruit and/or a pastry that I brought home from the dining hall.
- Snacks: I have a big Kirkland Mixed Nuts jar sitting on my desk, and I snack on it every time I crave something. I also take small packs of nuts or granola bars in my backpack in case I get hungry in between classes. I also have chocolate, sometimes cookies and other not-so-good snacks lying around in my room. The way I control my intake of these snacks is by limiting myself from buying such snacks to 1-2 times a month.
One thing to note is that because I’m living in my college dorm, I can’t really cook. My meal plan allows me to have 10 meals a week, but because I’ve used part of the meal points to buy groceries (milk, cereal, and other foods), I have started to ration my meals so I have enough points till the end of the semester. I make my breakfast most days and don’t eat at the dining hall for dinner (when it’s the most expensive), but I always make sure I eat there for lunch to get my nutrients of the day.
Even though campus is surrounded by myriads of food places, I don’t eat out by myself that much. Lately I’ve been eating out about once a week, and if I eat out it’s usually with someone else or to treat myself. I spend money on groceries, because I believe that eating well is worth every penny, but I don’t think eating out is that worthwhile, especially as most restaurants (and even the dining halls themselves) don’t offer the healthiest food options.
Exercise. This is where I like to have the most fun in. I like to mix exercising with sports, so I joined my uni’s recreational figure skating team at the start of the year. Besides that, what I have been doing on my own is explore the exercise opportunities that I can do. As a student at my university, I get free access to the gym – including the myriads of cardio, strength-training and other group classes that it offers. Lately, I’ve been very into power yoga, which I do about 2-3 times a week. On other days, I like to combine nature with exercising, so I go hiking or for a run. I don’t exactly live in the safest neighborhood, so I can’t really go that far, but I can go far enough.
All these three things are bound together: if you sleep well, you will eat well, and you will exercise well. If you fail on sleep, you will need to compensate it with a nap during the day, depriving you of your exercise-time. If you don’t eat well, you will most likely not have the energy to do things as well, such as exercising. If you don’t exercise, I find that it makes it harder for me to sleep at a consistent time every day, thus disrupting my sleep cycle.
I was down with a cold for nearly 2 months since the start of the Fall semester, and it most definitely took a toll on my performance. There were some weeks in which my cough prevented me from falling asleep peacefully at night, or I coughed so much during class that I found myself not able to speak up when I had something to say, or not being able to breathe normally because my nose was so clogged up. I would come home from school tired and beat. This persistent told made me realize that I have a weak immune system, so it’s even more important that I take care of the aspects of my health that I do have control over. Stress, anxiety and other worries affect my immune system, but if I take control over my lifestyle, I will be able to manage my health much better.
This just comes to show that we each have different needs, strengths and weaknesses that are individual to each of us. I’m prone to getting cold (and getting a cold) easily, which means that I have to pay special attention to how I take care of myself accordingly. Understanding what your body needs and finding your own balance is the key to keeping you healthy.