Saying that your health is
important is an understatement. Staying healthy is not only good for your
longevity and happiness, but it can also help your brain retain more
information - something very important for when you're at university. While
this may seem like it may be difficult, with good habits and a little willpower
it can be much easier than you may have originally thought.
In this blog, we take you
through a brief guide on how to live a healthier day-to-day life.
Eating Your 5 A Day
You've probably heard it
before, and you may even have tried it. As per the NHS website; almost all
fruit and vegetables count towards your 5 a Day. You can have fruit and
vegetables in almost any form, such as frozen, tinned or canned, cooked in
various dishes, dried, or inside convenience foods such as ready meals and
sauces.
Be aware though, that some
foods that you buy that count towards your 5 a Day can also be high in salt,
sugar and fat. Fruit and vegetables in drinks such as juices or smoothies can
also be high in sugar, which can damage your teeth. As with most things;
moderation is key!
Watch Your Calorie Intake
As a general rule of thumb;
consuming more calories than you use will lead to weight gain while consuming
less will lead to losing weight. Because of this, keeping a food diary and
monitoring your calorie intake can be very useful, even if you're aiming to
stay at the same weight. This may be something that you monitor and revisit
over some time to find what works best for you.
Every day, men will require
approximately 2500kcal, while women need around 2000kcal. These numbers can
depend on a variety of factors such as age, size, and activity level. The most
important thing to remember is that there's always time to change up your
dietary plan and try something new to achieve your goals.
The Benefits of Fish
It's easy to forget that we
need to eat a variety of different meals to get all the vitamins and minerals
we need to be healthy. One of the most easily overlooked foods which adds a lot
of benefit to us is fish. White oily fish (like salmon, trout, mackerel,
sardines, pilchards, fresh tuna and herring) provide omega-3 fats which are
important for preventing heart disease.
Most fish are also rich in
various other vitamins and minerals, as well as being high in protein. The NHS
recommends you eat a minimum of two fish portions every week, with an oily fish
being at least one of those portions. Don't forget that you can play around
with the meals you have fish in; a tuna sandwich, salmon and pasta, or even
sushi, there are plenty of options.
Stay Hydrated
Many of the times when we
feel hungry or otherwise out of sorts, can be attributed to being dehydrated.
The Eatwell Guide advises
that we should drink 6 to 8 cups/glasses of fluid a day. While water is perhaps
the healthiest choice, you can also get a benefit from low-fat milk and
sugar-free drinks such as tea and coffee.
While water may be the
healthiest option, many people do not like the taste of plain water. If you
fall into this category, why not try sparkling water or add a slice of lemon or
lime. As mentioned prior, while juices and smoothies can contribute to your 5 a
Day, they can contain either added sugars or "free sugars" which are
released in the juicing or blending process and can damage your teeth.
Exercise Regularly
Keeping active and fit
doesn't have to mean going to the gym. Exercising can be as simple as being
active wherever possible. This can mean walking more instead of driving or
taking public transport, or playing more sports with friends. The key is to
maintain a healthy balance of exercise, including aerobic and strength every
week.
NHS guidelines are that up to
the age of 18, everyone should be completing at least 60 minutes of moderate to
vigorous activity every day. This includes walking, cycling, running or sports
like tennis. Additionally, three days of the week should be spent exercising
bigger muscle groups or promoting healthier bones/joints. These exercises can
include push-ups, running and jumping.
For adults aged between 19
and 64, you should be aiming for 2.5 hours of moderate aerobic activity such as
cycling or brisk walking weekly. You should also be doing 2 days of strength
exercises a week which focus on the major muscle groups, including the legs,
hips, back, abdomen, chest, shoulders and arms.
Catch Some Z's
Sleep is a very important
part of staying healthy. A lack of sleep can cause you to become irritable, can
make you forgetful and unable to focus, as well as many other health problems.
The NHS recommends that 8 hours of good quality sleep is a general requirement
for most people, but you should work out how much you need as it can be
different between people.
For a student, the typical
causes of a poor night's sleep include late nights, going-out and studying. If
you notice that you're starting to feel the effects of a lack of sleep, try
establishing a bedtime routine that helps you feel relaxed and ready to sleep.
This can include not looking at a screen half an hour before sleeping, keeping
to your regular sleeping hours, and reducing your alcohol and caffeine consumption close to
bedtime.
What is Unihousing?
Unihousing is a student
accommodation provider near the University of Birmingham, operating since
1984. All of our accommodation in Selly Oak is owned by us, so we can
respond quickly to any requests using our qualified team of tradesmen. Our
property office is located on Bristol Road, only a short walk away from all of
our accommodation. This means we can deal directly with our tenants.
Unhousing was selected as the
Number 1 Student Letting Agent in Birmingham by the UK's biggest fresher
community, Unifresher.
Contact Unihousing today to find
out more!
