Derval O'Rourke: Top tips for staying healthy during exam season
This week I’m sharing my top tips for staying happy and healthy during exam season. And I’m all about salads this week.
There’s no denying it, exams are stressful.
Getting ready for the Leaving Cert will always stick out to me as one of the most stressful times I’ve been through but there are definitely strategies that can help.
Here are my top strategies for trying to keep yourself healthy and happy:
The energy demands of studying are huge, with the brain alone consuming 20% of the energy we need every day.
Remember, the basics of healthy eating aim to include a source of quality protein (eggs, nuts and seeds, fish, chicken), slow- releasing carbohydrates (oats, wholegrain rice), healthy fats (avocados, olive oil, nuts and seeds) and lots of fruit and vegetables at meal times.
Your food will help to keep concentration and energy levels stable so try to eat as little junk food as you can.
Keeping healthy snacks nearby when studying and taking them with you for an energy boost during long exams is a great help.
My favourite healthy snack options are oatcakes, nut butter and banana or fruit and nut based bars.
A mix of nuts and dried fruit is handy as are the innocent smoothie pouches.
Mild dehydration can affect concentration making it more difficult to study and perform to your best.
You should be aiming for at least 1.5 - 2 litres of water per day. If you struggle with water add a squeeze of lemon or lime too it or a small amount of cordial.
Take your water bottle into the exam.
I know it can be tempting to rely on things like tea, coffee, fizzy and energy drinks but in excess, they can interfere with your sleep, affect your ability to concentrate and leave you feeling anxious/jittery. Try to keep them to a minimum.
When it comes to effective studying taking short breaks is key and can help to relieve stress, clear your mind and lift your mood.
Even 15 minutes of getting up and moving will make you feel better. Leave the phone down and walk/jog for 15 minutes, you’ll be amazed at how much better you feel after it.
Exercise releases endorphins helping you to think clearly and learn more.
A good night’s sleep is important to enable you to study effectively, concentrate properly and maintain peak energy levels.
I know you want to cram more, I get it, I’ve been there but at some point getting a little sleep is just more beneficial. Try to go to bed!
Leave the phone downstairs when you are getting ready for bed. It will be way easier to go to sleep without the temptation of browsing social media.
Stress is a natural survival response that can enhance performance at optimal levels. Stress is a part of life and managing it is key.
Try and keep things in perspective. You are going to be fine.
You are starting at zero and can only gain something by sitting exams.
Take moments to just breathe and relax, everyone is feeling tense and you will get through this.
Fitspiration
I really enjoy the @BelievePHQ twitter account.
They send out tweets about sports psychology and they have lots of useful tips and strategies.
They are particularly great on tips for children in sport and their graphics are excellent.
They recently posted some great exam tip infographs which I think could be helpful for parents and students alike.
Moroccan chicken and butternut squash salad
This aromatic salad is ideal for dining ‘al desko’. It is delicious and is packed with goodness. Its high protein and fibre content will keep you feeling energized all day. A great time-saving tip is to use packets of quinoa cooked in advance.
For the seasoning:
Mix the ingredients for the Moroccan seasoning in a small bowl.
Place the quinoa and 160ml water in a saucepan over a high heat and bring to the boil, stirring occasionally.
Cover and reduce the heat to low. Simmer for 10-12 minutes until the liquid is absorbed and the quinoa is tender.
Set aside to cool. Place the butternut squash in a bowl with a teaspoon of Moroccan seasoning and toss.
Heat the olive oil in a non-stick frying pan over a medium heat.
Add the butternut squash and cook for 3-4 minutes or until all sides are lightly browned, turning occasionally.
Add the chicken and cook for 3-4 minutes until cooked through. Set aside to cool.
To serve, place the pumpkin, chicken, quinoa, chickpeas, pepper, coriander, lemon juice and zest in a serving bowl. Season with salt and pepper. Toss gently to combine.
Mexican rice salad
This salad is a great meat-free Monday option and perfect for taking on the go.
It’s healthy, filling and fresh. I love to change up the ingredients and make this salad my own, avocado, grated carrot or leftover roast chicken are great additions.
Place the rice and 125ml of water into a small saucepan over a high heat and bring to the boil, stirring occasionally.
Cover and reduce to a medium-low heat. Simmer for 20-25 minutes or until the liquid is absorbed and the rice is tender.
Remove from the heat and leave to stand, covered, for five minutes. Set aside to cool.
Place the rice, onion, tomatoes, corn, kidney beans, coriander, salt and pepper in a bowl and toss gently to combine.
To serve, place the shredded lettuce in a serving bowl and top with the rice salad. Squeeze over the fresh lime juice.
