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7 healthy eating habits for better academic performance


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Have you ever wondered why you always feel tired and fatigued, even with little effort A feeling of constant fatigue and inability to resist disease, persistent headache, severe weakness and other symptoms are usually the main cause of unsatisfactory life, but the unhealthy lifestyle we all experience, whether in dietary or daily habits. If you feel your lifestyle is unhealthy and you need to change it, learn about the most important habits of health that will help you regain your energy and vitality.


Healthy habits for keeping healthy, doing better academic performance.

Everyone want to be professional in his job, achieve it during short time with idealistic form so we need to follow some habits to achieve our goals easily. There are several habits for keeping healthy and help you do better performance.


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For example:

1- getting enough sleep:

Did you know that lack of sleep increases the chances of diabetes, appetite disorders, hormone disorders, and reduced physical and mental functioning. Studies show that sleep deprivation causes many health problems, the most important of which are overweight, obesity and depression. Early sleep is deeper than day sleep, relaxes the body, reduces the chances of heart disease, and helps you regain your activity.

2- Eat plenty of water:

you shouldn’t forget to drink plenty, it is recommended to eat at least 12 cups of water in the summer, 8 cups in the winter, preferably before meals. Drinking water helps increase the rate at which calories are burned and the toxins are cleared from the body and the liver, which affect digestion, the performance of other body systems, and the clarity.

3- Regular training:

15-30 minutes per day; Choose a sport your favorite lifestyle, such as walking, running, swimming, or exercising with electrical or respiratory equipment at home. In addition to maintaining your weight, exercise will help you reactivate blood circulation and feel vital.

4- Eat Healthful:

Make sure you have a healthy and varied diet, eat more fruits and vegetables The fiber content will fill you, improve digestion, and contain a high proportion of vitamins.

Look at your eating habits so you can figure out what changes to make, and then make a plan for a month, during which time eat less white flour, use very little salt and sugar, and refrain from junk food. And you’ll notice, after the month, your mood changes for the better.

5- Substituting saturated and unsaturated fats:

Fats are important for good health and body functioning, however too much can negatively affect weight and cardiovascular health, so we should check food labels and make sure we eat what fat we have .

Nutritionists generally advise to limit the consumption of total and saturated fats (often from foods of animal origin), to completely avoid trans-fats such as hydrogenated oils, and to replace monounsaturated fats that do not cause high cholesterol, such as olive oil, avocados, peanut butter, canola oil, and vegetable oils. Eat fish two to three times a week, especially oily fish that have the healthy fat you need.

6- Meditation and Worship:

The practice of meditation and worship in general, or things that ease nerves, especially in the morning, is an important habit of making your day better and keeping you away from tension and nervousness.

7- Eat a rich breakfast and a light dinner: 

never neglect breakfast; breakfast is burned by the whole body and depends on it for energy most of the day. Do not eat coffee immediately after you wake up, preferably at least two hours after breakfast.

Make your breakfast varied and rich in proteins, vegetables, and whole grains, and, unlike breakfast, make your dinner light and eat fruits or vegetables with a glass of yoghurt or yogurt: ancient people said this famous sentence

“Eat the breakfast of the Kings, eat the lunch of the princes, and eat the dinner of the poor.

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8- Wake up half an hour early:

If you always pick the snooze button when the alarm wakes you up and then feel remorse and tired after the interrupted sleep. Try to wake up half an hour early, and do not respond to the temptation to fall asleep for an additional five minutes. Getting up early will give you an opportunity to prepare a healthy breakfast, eat it quietly, and perhaps exercise to refresh before going to work.

9- Avoid stimuli:

Although you may feel the energy that the stimuli can give you, it is a temporary feeling and you soon feel stressed again, in addition it increases the level of cortisol or stress hormone, so one cup of coffee a day or a cup of green tea is recommended.

10-Spend time in daylight:

Get as much daylight as possible, the bright daylight that enters our eyes stimulates the production of serotonin, or happiness hormone, and insufficient sunlight is one of the main causes of depression and distress. Try walking every morning and being exposed to the sun, and you can run for at least 15 minutes, or sit and eat your breakfast outdoors.

11- Vitamin D intake:

 Did you know that vitamin D deficiency in the body is associated with an increased chance of depression? If you are not exposed enough to the sun, you are at risk for vitamin D deficiency, with associated bone pain and depression. Take supplements containing vitamin D regularly to reduce depression symptoms, improve bone health, increase physical ability, and reduce the risk of cancer.

12Sleeping on the same date every night:

 this helps stabilize your biological clock, so you feel relaxed and drowsy on the same date every day, and you wake up actively on time.

13- Do some simple yoga.

 there are many beginner videos you can use, and yoga helps you relax, relieve stress, and help you sleep deep.


Not only do the benefits of healthy habits include maintaining your weight and energy, but many healthy habits greatly affect your mood and feel good and energetic.

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