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Nutrition and healthy habits: Keys to maintaining academic performance

Adolescence is a key stage in the life of any person, marked by major physical, emotional and social changes. It is a period of growth, not only physical, but also intellectual, and therefore, maintaining good mental and physical health is essential.

Nutrition and healthy habits: Keys to maintaining academic performance Nutrition and healthy habits: Keys to maintaining academic performance

The importance of balanced nutrition and mental health in preparing for the Selectividad

For students preparing for the Selectividad exams, the challenges are even greater, as they must balance studying with managing stress and academic pressure.

The challenge of diet during adolescence

It's normal for teenagers to be concerned about their appearance, especially in an age where social media promotes unrealistic body ideals. This can often lead to unhealthy dietary choices, such as strict dieting or avoiding certain foods. However, during this stage, the body needs proper nutrition to support physical and intellectual growth, as well as to maintain a good hormonal balance.

Instead of resorting to restrictive diets or fads, it is important to adopt a balanced diet that supports both the body and the mind, especially when you are facing a challenge as big as the University Entrance Exam.

Why is nutrition crucial to your academic performance?

A balanced diet is essential to maintaining high levels of concentration and energy, especially during the months leading up to exams. Intensive studying can quickly drain your energy, and poor nutrition can negatively affect your memory and ability to concentrate. Additionally, during adolescence, your body is going through many hormonal changes, making maintaining good nutrition even more important.

Avoid strict diets:

While it's tempting to follow the latest diet trends to achieve a slim figure, it's crucial to avoid restrictive diets, which often eliminate important food groups such as carbohydrates, healthy fats or proteins. These diets can deprive you of essential nutrients and disrupt your hormonal balance, which can affect not only your physical well-being, but also your mood and energy level.

Instead of cutting foods out of your diet, focus on making healthy choices. For example, complex carbohydrates, such as brown rice, whole-wheat pasta, and oatmeal, are slow-release energy sources that will help you stay active and focused throughout the day.

Breakfast: Don't skip it

It's common to think that skipping breakfast can help you lose weight or save time, but the truth is that doing so can be detrimental to your academic performance. Breakfast is crucial because it provides the energy you need to start your day effectively. If you skip breakfast, you might experience cravings during the day, which can lead to disordered eating later and affect your concentration. A balanced breakfast, including protein (eggs, Greek yogurt, or oatmeal), is a great option to start your day with energy.

The role of proteins and essential nutrients

During adolescence, the body experiences accelerated growth, and proteins play a crucial role in this process. Proteins are not only necessary for tissue repair and growth, but are also essential for maintaining good brain function and improving your concentration.

While getting protein from natural sources is always the most advisable, you may also want to consider using vitamin supplements if you feel that your diet is not covering all of your nutritional needs. Some helpful supplements include:

  • Protein powder (whey or pea) : These supplements are a good way to ensure you are getting enough protein to support your energy levels and focus. You can add them to smoothies or soups for extra nutrition.

  • Vitamins B6 and B12 : These vitamins are key for hormonal regulation, especially during stress. B6, for example, helps with the production of neurotransmitters that affect mood and cognitive function. If you're feeling extra stressed or tired, a vitamin B6 supplement can help keep things in balance.

Invest in bone health: Calcium and vitamin D

Adolescence is a crucial period for bone development, so calcium and vitamin D are essential. Make sure your diet includes calcium-rich foods, such as dairy, sardines and tofu. Vitamin D is necessary for your body to absorb calcium effectively, so it's important to also get enough sunshine or consider a vitamin D supplement, especially in the winter months.

If your diet doesn't include enough calcium or vitamin D, supplements may be a great option. A combined calcium and vitamin D supplement is an effective way to ensure your bones are developing properly.

Iron and magnesium to combat fatigue

Iron is an essential mineral, especially for teenage girls, who may experience increased blood loss during menstruation. Iron deficiency can lead to anemia, causing fatigue, weakness, and concentration difficulties. Be sure to include iron-rich foods such as lean red meats, legumes, spinach, and nuts in your diet. If you have difficulty maintaining adequate iron levels, iron supplements may be helpful.

Magnesium , on the other hand, is important for reducing fatigue and maintaining emotional balance during intense study. A magnesium supplement can help you feel more relaxed and less anxious.

Controlling cravings and sugar

High amounts of sugar, present in sugary drinks and processed foods, not only affect your physical health, but also your academic performance. Excess sugar can lead to energy spikes followed by crashes, affecting your concentration and mood.

Opt for healthier snacks like nuts, Greek yogurt, or fresh fruit to satisfy your need for something sweet. Also, if you find that sugar cravings are constant, a chromium supplement could help keep blood sugar levels stable, reducing cravings.

Mental health and stress management

It's not just important to take care of your diet, but also your mental health, especially during a time as stressful as preparing for the Selectividad exams. Hormonal changes, academic stress, and social pressure can cause anxiety and affect your emotional state. Make sure to talk about what you're feeling with someone you trust and use tools like meditation, exercise, or journaling to reduce anxiety.

Omega-3 fatty acids (found in oily fish or fish oil supplements) are great for reducing stress and improving mood. They can also help you improve concentration, which is key during studies.

Conclusion:

As you prepare for your Selectividad exams, it is essential that you not only focus on studying, but also take care of your body and mind. Maintain a balanced diet, rich in essential nutrients such as proteins, vitamins, minerals and omega-3 fatty acids. If you need additional help, consider vitamin supplements as a support, but always consult a professional before starting any supplementation. Remember that your physical and mental health are the foundation for your academic success. Good luck at this important stage!


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