Healthy habits are key to getting a hold on midterm stress

It is that time of year again. A cloud of midterm stress has

engulfed campus and panic is starting to set in. We all hope that

this year will be the year our professors choose not to give

midterms and instead compliment us on our work thus far and ask us

to take a well-deserved day off.

Unfortunately, this is another year where we are left

disappointed, sitting in the library trying to study several months

worth of material, pondering the ways we can possibly get out of

this. So, what drives us to think these kinds of thoughts?

The answer is stress.

As students, during times of stress we tend to focus first on

our studies and last on our health. We end up grabbing a candy bar

or soda as a quick pick-me-up during a grueling cram session.

However, what we do not realize is that what we are eating and how

we are treating our body directly impacts our studying abilities.

It is all too easy to skip a workout or pull an all-nighter in

order to squeeze in that last amount of study time, but it is very

important to take care of ourselves when we are facing stressful

situations.

According to research, feelings of stress and anxiety can be

reduced for up to six hours after an aerobic exercise session. This

could include walking, swimming, playing basketball, running, etc.

In general, any exercise is stress relieving. While exercising, the

brain releases endorphins, which both ease pain and produce a sense

of well being. Exercise also helps relieve pent-up emotions and

tension; therefore, you sleep better and concentration is enhanced.

Some experts believe that the rhythmic, repetitive motion of

aerobic activity offers a meditative quality to exercise that

results in greater mental receptivity, imagination and creativity

to apply to problem solving.

Hilary Horton-Brown, RD, LD, CPT and Boise State

University’s staff nutritionist suggests trying “to

find something you can do while studying, such as reading while

riding a stationary bike at the Rec Center or going for a walk with

a study-buddy and quizzing each other along the way. We know now

that small bouts of exercise spread throughout the day are very

beneficial to health, so if you can’t find bigger blocks of

time to exercise, grab small ten-minute walks every few hours. Walk

fast; get the heart rate up and breath deeply. It will be time well

spent as it will refresh you and clear your mind for more

information.”

Since stress and poor nutrition often go hand in hand, it is

important to make sure to eat healthy during times like midterms.

Variety is important, as well as making sure to eat at least three

meals during the day to include breakfast. A person’s

body/mind needs energy after more than 8-12 hours without food.

Skipping breakfast can make you tired and cause headaches.

Horton-Brown says, “Eating regularly throughout the day

can keep blood sugar nice and steady, which gives you the energy

you need to handle stress and study hard for tests. Ask yourself

about those food groups you learned about when you were a kid: Did

you have a few dairy servings today? At least two good protein

servings? A couple of fruits? At least a few vegetables? And

finally, at least 6 or so servings of starches, preferably whole

grain?”

Horton Brown also has these further words of advice:

• Maintain a diet high in antioxidants and energy when under

  stress. This means many fruits and vegetables that are rich and

  deep in color, plenty of lean dairy products and snacking

  throughout the day on mini-meals.

• Stay away from simple sugars such as pop and candy, because

  these things will trigger a cycle of high and low blood sugar and

  cause cravings for more sugar.

• Don’t rely on caffeine to “keep you going.”

  Get your energy from healthy food.

• Cook large batches of favorite foods and freeze leftovers in

  portion sizes to take for meals or re-heat easily for a dinner.

  Make healthy trail mix with nuts, seeds, dried fruits and a low fat

  cereal to snack on during the day. Bring string cheese, yogurt,

  fruit or sandwiches with you to study sessions. Bring your thermos

  full of leftovers.

• Don’t forget to drink plenty of water. Dehydration leads

  to mental and physical fatigue.

Under stress, the immune system functions less effectively and

you are more likely to get sick. In order to function your best and

triumph over those midterms, keep in mind these three healthy

habits:

1. Maintain healthy eating habits
2. Get plenty of sleep.
3. Continue to incorporate regular exercise into your daily

   routine.

Finally, try to decrease such foods as caffeine, saturated fat,

salt and sugar from your diet. Foods to increase to affect a

healthy diet are fresh fruits, dietary fiber, vegetables and

water.

Anjie Robsinson
Health, Wellness and Counseling Services
Special to The Arbiter

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