Healthy eating, exercise and a good nights sleep are good for your health and overall wellbeing.
Eating a variety of healthy foods doesn't just give your body a boost, it also benefits your brain cells. Skipping meals will leave you hungry and unable to concentrate, so eat regularly and sensibly.
Brain food tips
- Eat breakfast within an hour of waking up. Never skip breakfast.
- Don't skip meals. Eat three meals a day with two healthy snacks between, eg. fruit, yoghurt, cereal bar.
- Try to have at least 5 portions of fruit and vegetables every day.
- Try to drink 6 to 8 glasses of water every day.
Everyone knows that exercise is good for your body but did you know that it is important for your mental health too?
You should aim to do at least 30 minutes of moderate exercise 5 days a week. Don't panic, this isn't as bad as it sounds. The key word is moderate. Chose something that you enjoy. If you hate it you won't stick to it. Find something that fits into your day and is right for you, eg. walking to and from school, swimming, football, even walking around school.
Your brain does a lot of important work while you are asleep. Did you know you actually need at least 9 hours sleep a night?
Follow these rules an hour before you go to bed:-
- Avoid the internet, computer games, phones and TV
- Avoid arguments
- Listen to calm music
- Read a book
- Gentle exercise, nothing too strenuous
- Take a warm bath
- Have a warm, milky drink. Avoid caffeine, tea coffee, coke etc.
- Don't spend more than 15 minutes trying to sleep. Get up and read until you are sleepy. Your brain will learn that bed = sleep