How to Take Care of Yourself to Improve Learning: Difference between revisions
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** have regular meals and snacks to maintain blood glucose levels | ** have regular meals and snacks to maintain blood glucose levels | ||
* To help '''maintain energy levels and mood stability''' we should limit the intake of processed foods that are high in sugar and unhealthy fats | * To help '''maintain energy levels and mood stability''' we should limit the intake of processed foods that are high in sugar and unhealthy fats | ||
* Hydration has positive impact on '''cognitive abilities, including concentration and memory,''' so drink plenty of water. | |||
== Regular Exercises and Learning == | == Regular Exercises and Learning == | ||
<blockquote>"Taking regular breaks to include some form of exercise, may boost performance."<ref name=":2" />-- Michael Rowe</blockquote>Facts: | |||
* Regular physical activity improves blood flow to the brain, contributing to '''better cognitive function''' | |||
* Combination of aerobic and strengthening exercise helps to '''reduce stress''', '''enhance your mood, and enhance sleep quality'''. | |||
* Exercise may improve [[neuroplasticity]], leading to '''improved memory''' and '''fosters mental resilience''' | |||
* Regular exercise stimulates the release of hormones that '''boost focus, memory, and learning capacity'''. | |||
* Light exercise can '''counteract the fatigue and mental fog''' associated with long periods of study | |||
* Exercising helps the brain to transition to the diffuse mode | |||
== Sleep and Learning == | == Sleep and Learning == | ||
Revision as of 17:35, 9 December 2023
Original Editor - Michael Rowe
Top Contributors - Ewa Jaraczewska, Jess Bell, Tarina van der Stockt and Kim Jackson
Introduction[edit | edit source]
Students who are beginning their college education must adapt to a new environment and engage in newfound responsibilities. [1] To endure this transition, students may develop unhealthy behaviours that include bad dietary habits, sedentary life style, and sleep deprivation.[1] Research shows that healthy diet and good lifestyle behaviours possitively affect cognitive functioning, where fast food consumption lead to poorer executive functioning and poorer visual memory performance in students. [2] Habits around self-care, including diet, exercise, sleep, and social relationships, can have a significant impact on one's ability to learn effectively.[3]
Social skills are the type of behaviours that are socially acceptable and enable an individual to effectively communicate with others. [4] Social relationships can be defined as a "sum of the social interactions between people in the process of joint activities"[5], and they are influenced by the family, teachers, peers, and individuals themselves. Student's academic performance can therefore be influenced by both family and school contexts.[5]
This article offers a general approach to how diet, exercise, sleep, and social relationships impact students' learning.
Balanced Diet and Learning[edit | edit source]
Pollan's principles of balanced diet:[6]
- Eat food
"Food is what you buy in the bakery, butcher, and deli sections in supermarkets."[3]-- Michael Rowe
- Not too much
"Portion you dish up should be about the size of a medium-sized bowl."[3]-- Michael Rowe
- Mostly plants
" A diet should be made up mostly of fruit and vegetables."[3]-- Michael Rowe
Diet and Cognitive Function[edit | edit source]
Facts:
- The brain needs up to 25% of your daily energy output
- The brain needs a steady supply of glucose from complex carbohydrates for sustained mental clarity and focus
- To nourish and protect neural tissue, we need foods rich in fatty acids, antioxidants, vitamins, and minerals
- Consuming a variety of foods like fruits, vegetables, lean protein, and whole grains can have significant impacts on mental acuity
- To supply adequate energy for the brain we must:
- eat nutrient-dense foods
- have regular meals and snacks to maintain blood glucose levels
- To help maintain energy levels and mood stability we should limit the intake of processed foods that are high in sugar and unhealthy fats
- Hydration has positive impact on cognitive abilities, including concentration and memory, so drink plenty of water.
Regular Exercises and Learning[edit | edit source]
"Taking regular breaks to include some form of exercise, may boost performance."[3]-- Michael Rowe
Facts:
- Regular physical activity improves blood flow to the brain, contributing to better cognitive function
- Combination of aerobic and strengthening exercise helps to reduce stress, enhance your mood, and enhance sleep quality.
- Exercise may improve neuroplasticity, leading to improved memory and fosters mental resilience
- Regular exercise stimulates the release of hormones that boost focus, memory, and learning capacity.
- Light exercise can counteract the fatigue and mental fog associated with long periods of study
- Exercising helps the brain to transition to the diffuse mode
Sleep and Learning[edit | edit source]
Social Relationships and Learning[edit | edit source]
Life Changing Practical Solutions[edit | edit source]
Conclusions[edit | edit source]
Resources[edit | edit source]
- bulleted list
- x
or
- numbered list
- x
References[edit | edit source]
- ↑ 1.0 1.1 Al-Haifi AR, Al-Awadhi BA, Bumaryoum NY, Alajmi FA, Ashkanani RH, Al-Hazzaa HM. The association between academic performance indicators and lifestyle behaviors among Kuwaiti college students. J Health Popul Nutr. 2023 Apr 4;42(1):27.
- ↑ Pilato IB, Beezhold B, Radnitz C. Diet and lifestyle factors associated with cognitive performance in college students. Journal of American College Health 2022; 70(7): 2230-2236.
- ↑ 3.0 3.1 3.2 3.3 3.4 Rowe M. How to Take Care of Yourself to Improve Learning. Plus Course, 2023.
- ↑ Zhu Z, Tanaka E, Tomisaki E, Watanabe T, Sawada Y, Li X, Jiao D, Ajmal A, Matsumoto M, Zhu Y, Anme T. Do it yourself: The role of early self-care ability in social skills in Japanese preschool settings. School Psychology International, 2022; 43(1), 71-87.
- ↑ 5.0 5.1 Li Y, Qiu L, Sun B. School engagement as a mediator in students’ social relationships and academic performance: a survey based on CiteSpace. International Journal of Crowd Science 2021; 5 (1):17-30.
- ↑ 'In Defense of Food' Author Offers Advice For Health. Available from https://www.npr.org/2008/01/01/17725932/in-defense-of-food-author-offers-advice-for-health [last access 9.12.2023]
