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Healthy Lifestyle & Exam Performance The Impact of Nutrition, Physical Activity, Sleep & Stress
What We’re Going to Cover Today Diet Exercise Sleep Stress
Optimal Food for Study & Performance Healthy Breakfast Healthy Snacks Avoid big heavy meals Plenty of fruit, veggies and protein Plenty of water: stay hydrated Avoid junk food
...What You’re Up Against!
Exercise For Health – avoid infections Improve Mood State Stress Relief Contribute to Exam Performance
Sleep for Performance...
Sleep Guidelines Top Tips to Maximise Performance ,[object Object]
When you are sleep deprived you learn slower, forget more, make bad judgements
You are not just slow and sleepy you are slower and sleepier than you think you are!,[object Object]
Getting a Good Night’s Sleep Routine: Pack Up, Chill Out, Stay Regular Warm bath or shower before bed Warm milky drinks Avoid caffeine Keep hydrated Stay cool! Dim lights Avoid TV & laptops Soothing music Avoid eating large meals just before bedtime
Exam Stress
Potential Stress Points Over-rigid study plan Unrealistic goals Nutrition Sleep Exercise No relaxation strategy (micro & macro)

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Healthy lifestyle & exam performance

  • 1. Healthy Lifestyle & Exam Performance The Impact of Nutrition, Physical Activity, Sleep & Stress
  • 2. What We’re Going to Cover Today Diet Exercise Sleep Stress
  • 3. Optimal Food for Study & Performance Healthy Breakfast Healthy Snacks Avoid big heavy meals Plenty of fruit, veggies and protein Plenty of water: stay hydrated Avoid junk food
  • 4.
  • 5.
  • 6.
  • 7.
  • 8.
  • 9.
  • 10.
  • 11.
  • 13.
  • 14.
  • 15.
  • 16. Exercise For Health – avoid infections Improve Mood State Stress Relief Contribute to Exam Performance
  • 17.
  • 18.
  • 19.
  • 20.
  • 21.
  • 22.
  • 24.
  • 25.
  • 26.
  • 27.
  • 28. When you are sleep deprived you learn slower, forget more, make bad judgements
  • 29.
  • 30. Getting a Good Night’s Sleep Routine: Pack Up, Chill Out, Stay Regular Warm bath or shower before bed Warm milky drinks Avoid caffeine Keep hydrated Stay cool! Dim lights Avoid TV & laptops Soothing music Avoid eating large meals just before bedtime
  • 32. Potential Stress Points Over-rigid study plan Unrealistic goals Nutrition Sleep Exercise No relaxation strategy (micro & macro)
  • 33. Healthy Lifestyle & Exam Performance David Egan: david@redbranch.ie

Editor's Notes

  1. Eat a healthy breakfastSnack on fruit, nuts and seeds while revisingTry to avoid big heavy mealsInstead of 3 large meals, go for 5 mini-mealsPlenty of fruit, veggies and proteinDon't skip meals to cram - eating is important and it's hard to concentrate when your stomach is rumblingNot too much tea and coffee - caffeine can affect you up to 6 hours after drinking it, terrible at bedtime Plenty of water: stay hydratedEating junk food and drinking fizzy drinks will just leave you feeing sluggish and tired
  2. Benefits of Exercise:A recent American study found that children who participate in vigorous physical activity tend to have higher academic grades than children who are less active. The most physically active students performed on average 10% better on core Maths, science and English tests than their sedentary counterparts. The study found that simply doing PE did not by itself raise grades, and that taking part in vigorous activity at least 3 times per week was associated with the best academic performance. Vigorous activity includes sports (like football, hurling, camogie, soccer & rugby) as well as non-standard activities like skateboarding and dance.Exercise can be used as a tool for managing stress. If children feel stressed, an exercise bout can be a great way of chilling out and getting some perspective. There is evidence to suggest that regular exercise breaks can help improve performance in children. This could be something as simple as a brief 5 minute active break (possibly a walk or some light stretching) every 15 minutes during study.
  3. Exercise for Health
  4. STRESS:Exercise can be used as a tool for managing stress. If children feel stressed, an exercise bout can be a great way of chilling out and getting some perspective. There is evidence to suggest that regular exercise breaks can help improve performance in children. This could be something as simple as a brief 5 minute active break (possibly a walk or some light stretching) every 15 minutes during study.
  5. Exercise & MOOD
  6. Benefits of Exercise:A recent American study found that children who participate in vigorous physical activity tend to have higher academic grades than children who are less active. The most physically active students performed on average 10% better on core Maths, science and English tests than their sedentary counterparts. The study found that simply doing PE did not by itself raise grades, and that taking part in vigorous activity at least 3 times per week was associated with the best academic performance. Vigorous activity includes sports (like football, hurling, camogie, soccer & rugby) as well as non-standard activities like skateboarding and dance.
  7. When people are functionally impaired, they often don’t realise it...This picture was taken on 28 Jan 1986...and you’re looking at the space shuttle “Challenger”...
  8. This is what happens when you take a group of high performing, highly intelligent individuals, deprive them of sleep and expect them to make important decisions...The mission, beset by problems from the start, had kept crews working around the clock to iron out problems.While the primary cause of the disaster was a fuel leak caused by a faulty o-ring, it's definitely possible that all those poor decisions were caused by a lack of sleep. The commission that investigated the incident not only found fault with the failed sealant ring but also with the officials at the National Aeronautics and Space Administration (NASA) who allowed the shuttle launch to take place despite concerns voiced by NASA engineers.
  9. Seventeen hours of sustained wakefulness leads to a decrease in performance equivalent to a blood alcohol-level of 0.05%.The 1989 Exxon Valdez oil spill off Alaska, the Challenger space shuttle disaster and the Chernobyl nuclear accident have all been attributed to human errors in which sleep-deprivation played a role.
  10. Sleeping on it is not just an old wives tale it is true.Sleep promotes more connections between the nerve cells. It allows the brain to organise information and embed it in to the memory.Therefore rather than cramming all night it may be more beneficial to review the notes,get a good nights sleep, wake up an hour earlier than usual and review the notes again. Don’t study right up till bedtime you need time to unwind, watch your favourite programme, go for a walk, chat to your friends and family.
  11. Routine: Pack Up, Chill Out, Stay RegularHave a warm bath or shower before you retireHave a warm milky drink before bedtimeAvoid caffeine from midday onwardsKeep hydratedKeep your room on the cool sideKeep the lights dim or off and avoid TV/laptopsIf listening to music, go for something soothingAvoid eating large meals just before bedtime Check that your bed is comfortable. Many teenagers could be sleeping on a mattress that they may have had since they were a toddler. The sleep council has information on making sure your bed is comfortable.It is principally blue light, around 460 to 480nm, that suppresses melatonin,[35] increasingly with increased light intensity and length of exposure. Until recent history, humans in temperate climates were exposed to few hours of (blue) daylight in the winter; their fires gave predominantly yellow light.