News
December 7
Dashing through the snow, students cannot play - to the library they go, cursing all the way! Ha-ha ... ha. Actually, not so funny. When work begins to take priority, sometimes it's not just proper eating, exercising and sleep that fall by the wayside - our sanity may as well. When the body begins to fight the stress monster lurking within, the mind might insist, "Me want cookie!" Then, like a bear out of hibernation, you're able to trek the distance to Jumbo Express and load up a bagful of chocolate balls and fuzzy peaches. This is because when the body is under stress, it secretes the hormone cortisol, which makes sure there is enough energy in the body's system. While cortisol is just trying to regulate the use of proteins, carbohydrates, and fats, this unfortunately may mean an increase in appetite, too - usually for foods you know taste good, like those high in simple sugars and fat. Unfortunately, the stack of work on the furthermost part of your desk isn't magically going to disappear while you enjoy those savory mouthfuls. Sure, comfort foods like a box of Oreos, chips, or a can of soda might allow you to forget about the art history final on Wednesday for a moment, but they won't help you in studying for it. Consuming caffeine and sugars are two myths people believe will help them stay energized, but in reality, doing so can thwart the ability to study. Initially, the body might feel a sense of euphoria, because simple sugar glucose enters so quickly into the bloodstream - but it doesn't last for long. According to the American Dietetic Association (ADA), "caffeine and sugar can energize the fatigued, but the benefit is short-lived" - and sooner or later, the sugar and caffeine can lead to possible headaches, poor concentration, irritability and nervousness. It's therefore important not to let good eating patterns slip now that finals are approaching. Routines tend to get pushed to the side when work piles up, and it's easy to forfeit a workout or a good night's sleep in order to study all day/night in the library. But keeping a healthy stash of foods you enjoy during finals will be the key to avoiding frequent sugar and caffeine "quick fixes" - and will help you toughen your immune system when sickness becomes rampant during this stressful period. First of all, it is essential to adopt a regular pattern of eating. Start the day off with a little breakfast - the worst thing you can do is skip a meal. Not only will it lower your blood sugar levels, but you will also find yourself making up for the missed calories at breakfast by overeating throughout the rest of the day. Eating smaller meals spread throughout the day will help maintain a steady metabolism. According to the ADA, the best source of energy is complex carbohydrates, which provide slow, constant energy, so the stomach feels full longer, and the body does not experience the highs and lows of blood-sugar swings. Good sources of complex carbohydrates are legumes (beans, peas, chick peas, and lentils), nut butters (like peanut, cashew, or macadamia), oatmeal (without added sugar), whole-wheat pasta, sweet potatoes, and whole grains - whole wheat, brown rice and whole-grain cereals. If you know you're going to have a busy day on campus, take a healthy meal or snack with you. Jumbo Express has a bunch of great snacks for study breaks, like fruit, raw veggies with hummus, organic trail mix, and organic peanut butter (USDA approved, no trans fat). That's not to say that indulging in a piece of chocolate is bad. The body needs sugar to function, and the brain needs glucose to think. Just eat sweets in moderation, much like everything else. It's still better to have a serving of chocolate than it is to stuff your face at a mealtime to the point of discomfort. According to the ADA, a heavy meal might make a person feel lethargic, primarily because blood is being diverted from the brain to the stomach for digestion. So eating a massive dinner before hitting it off to Tisch might spoil plans of productivity. Also, drinking too much soda, regular or diet, can lead to bloating and discomfort - not a good feeling for study time. On the other extreme, people who don't take in enough calories because they skip meals or are on a restrictive diet may experience hunger pangs, which could also be distracting. Plus, the lack of glucose levels in the brain surely won't help in retaining information for exams. You can also maximize your concentration by getting plenty of sleep - about seven to eight hours is ideal. For mental and physical energy, eat protein and complex carbohydrate foods, and have at least five fruits and vegetables daily for vitamins, minerals, fiber and long-term health protection. We hear it so often that it hurts already - eat a balanced diet, exercise, drink plenty of water and sleep. Easier said than done. It might seem as though these are all very difficult to incorporate at once, let alone during hectic finals week. But these four simple things are the winning lotto tickets to help perform well on exams - and in life.
