By Lydia BISTI (MAM-S1ENA)
Edited by Ana-Ilinca BORCOMAN (MAM-S5ENB)
It’s been four months in secondary and I feel exhausted…what about you?
I guess we are all in desperate need of a break!!!
In these super dark and long days, I keep reminding myself that having a healthy lifestyle is very important.
A healthy lifestyle is not so complicated to achieve, but many of us still do not fully manage it. It is all about having a balanced diet, exercising regularly and, most importantly, getting enough rest. If you just do one of these, you may have to put a bit more effort into it!
First of all, it is essential to eat healthily if you want to have strong antibodies that will protect you from all the winter bugs. Most foods you eat (not the unhealthy ones though!) give you many vitamins and nutrients that help your body. Most teenagers like junk food but if you eat too much of it, it can make you tired and you will probably find it harder to concentrate. You might also find yourself having regular toothaches and stomach-aches. Here are a few ideas of what you could do to have a balanced diet:
-Eat 5 fruits and vegetables per day.(fruits, salads, preferably seasonal)
-Eat 200 to 325 grams of carbs per day.( such as bread, rice, pasta, preferably wholegrain)
-Eat 800 to 1800 g of protein per day. (meats, plant proteins)
-Eat 1300 mg of calcium per day.(dairy products)
-Drink as much water as you can(1,5l a day, as a minimum).
A bit of sugar once in a while is ok…
Secondly, don’t forget to exercise! According to research we need 5-10 hours of exercise in a week. The more you exercise, the stronger your muscles and bones get. Research shows that your brain functions better if you exercise. You are also in a better mood most of the time and you have fewer chances of getting sick. Some people believe that if you exercise, you get better grades in school. Every sport helps you exercise. My suggestion is that if you do not do any sports, you should try to go on a run from time to time (I have to admit, this gloomy weather doesn’t help). I personally love swimming and Luxembourg has lots of indoor swimming pools!
Last but not least, make sure to get enough rest. When your parents tell you to go to bed, it probably annoys you. It happens to me too…but research shows that sleep helps you reduce stress and improves your mood. It also shows that you get sick less often and you think more clearly, so you might do even better in school. If you sleep well, you will have better memory and better athletic performance. On the other hand, if you don’t get enough sleep, you tend to be really cranky and unable to focus. Normally we as teenagers need 8-10 hours of sleep.
And don’t forget to laugh- by laughing 10 to 15 minutes a day , you burn 40 calories. What a great way to stay fit!
With any holidays ahead, I am sure we will all get the chance to rest, laugh, and stay active. So we can afford to indulge in some extra sweets and candy (but don’t go crazy)!