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Healthy Exams

Healthy Exams

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Healthy Exams

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  1. Healthy Exams Submitted by Rita La Roux RA at UBC Okanagan

  2. Exams. • Coffee. • Staying up nights. • The three things are synonymous. We all know excess coffee is bad, and staying up through the night has adverse effects. But we still do it - 'cause we're stuck - and we have to push ourselves.

  3. Coffee, All Nighters, and Ways to Stay Healthy • First looking at the better side of things. Coffee does help.

  4. The Good News About Coffee… • It stimulates the nervous system. Coffee helps relieve mental as well as muscular fatigue. It increases alertness and also boosts energy levels. Coffee also gives you a mild positive 'high'. Yes, that's why the whole world goes the coffee way, once exams are on. • But of course all these great benefits are when you don't go overboard. • So how much is the right amount?

  5. Getting It Right Says dietician, Ritika Bhambri: • 20 to 200gms of caffeine per day, provides maximum benefit. • She elaborates 150 ml of brewed coffee has about 80 to 120 mg of caffeine. • Instant coffee has less, about 50 - 65 mg.

  6. Coffee Alternatives • So if you're going to be having lots of coffee - go for instant coffee. Or better still says Ritika, these days you can get decaffeinated coffee in the market. So if you are one of those ten cups a day types – substituting in some decaffeinated coffee is just what you need. • If you MUST have brewed coffee - then make milk coffee. Use just milk and no water - add your coffee to that, and brew - this will reduce caffeine content.

  7. Tea Break • Then of course we have tea - the perfect substitute to coffee. • Tea contains theopromine and theophyline, which helps relax your coronary artery and promotes blood circulation, says Ritika. • It is therefore a healthier option and a better stimulant.

  8. No good? • Still need coffee? Go for the perfect compromise…have a coffee break, then a tea break, and so on. • Consider rotating coffee and tea with some other healthy options, such hot chocolate, bournvita, or horlicks (malted beverages) or complan (an energy supplement). • If you hate milk try horlicks or hot chocolate with hot water.

  9. Water The Elixir • Don't forget the elixir of life – drink plenty of water during exam days. • Often fatigue and mild headaches are a sign that you are becoming dehydrated. • If you don't consume enough water, your output of energy will drop. • Carry a water bottle with you, and drink periodically throughout the day.

  10. Actually… • In fact you should try and drink a cup of water for every cup of coffee. (this is in addition to water you may take during meal-times). Water will somewhat decrease your desire for coffee.

  11. Staying Up If you plan to stay awake through the night • Eat a light meal at night. • Avoid oily or fried snacks - these will only make you sleepy. • If you are taking coffee through the night - eat something light along with it.

  12. Immunity Decreases • In one study of medical students that tested the immune system (before, during and after final exams), it was discovered that the immune system was at its lowest right before and during the final exam. • When your body is under stress, it releases hormones that suppress the immune system and you are less able to fight off viruses. • De-stressing is important for your physical as well as mental well-being.

  13. De-stress • Be sure to take out time for some fun everyday. Having a good laugh is a great way to de-stress and have fun. • Have a set hour of leisure time everyday to have fun. Do not use this time to watch TV or read other books/magazines. Avoid any activity which strains the eyes - as your eyes too need rest.

  14. Or…. • Go out and play, take a walk, go meet a friend in the neighborhood, do some yoga, meditation - anything you like - some outdoor activity is best. • If inside - listen to music, dance, or if nothing else, take a shower.

  15. Suffering from sleepless nights? • Some of you may face the opposite problem of not being able to fall asleep when you want to, because of stress or a “whirling” mind • Sometimes sleep can be facilitated by a warm shower or bath, glass of milk or warm non-caffeinated beverage, or listening to relaxing music. Reading something boring may also help.