Surviving Midterms the Healthy Way

Assistant Professor
Nutrition Science and Health Promotion Wellness

The midterm season is upon us. A time where the demands of your classes seem to overwhelm your limited supply of energy and attention. Well, below are 10 suggestions to help you maintain your health during your midterms with a healthy five-minute meal alternative to that bag of chips you have your eye on:

Five-minute meal: Smash an avocado on 2 (brown) rice cakes. Top each with an egg and a handful of microgreens. Two handfuls of berries and a cup of green tea will complete this brain building breakfast.

1) Prioritize your tasks – Establish the order in which you want to complete tasks, ensuring organization and an efficient workflow. Write out a to-do list and, as you cross off an item, enjoy the feeling of accomplishment!

2) Get your Omega 3s – these healthy fats increase learning, memory, cognitive well-being, and blood flow in the brain. Try incorporating salmon at least twice this week. Vegetarian? Grab some walnuts or flaxseeds (ground).

3) Exercise – studies show aerobic activity increases circulation, delivering oxygen-rich blood to the brain to help sustain your study session. No time? You benefit from exercise whether done at once or throughout the day. Try taking the stairs instead of the elevator, walk instead of drive – it all adds up.

4) Breathe – deep breathing can reduce anxiety, help calm the mind, and increase focus. Try box breathing: 4-seconds inhale, 4-second hold, 4-seconds exhale, 4-seconds pause. Repeat for 1 minute.

5) Soak up some sun – The vitamin D we make from exposure to the sun may support better concentration, reasoning, and decision-making abilities.

6) Get your ZZZs – 7 to 8 hours of quality sleep a night fosters attention and concentration. Prioritize your tasks so that you are not cramming the night before and can get a good night’s sleep.

7) Stick with your initial answer – often, your first choice will be the correct one. Don’t change your answer unless you are positive you selected the wrong thing.

8) Take a break – they contribute to your mental well-being and physical health. After sitting for extended periods, give your body and eyes a well-deserved break. Keep the 20-20-20 rule in mind: take breaks every 20 minutes and focus your gaze on an object approximately 20 feet away for a minimum of 20 seconds.

9) Eat berries – nutrients in berries increase blood flow to the brain, and improve memory and attention to required tasks.

11) Drink water – staying hydrated is linked to better concentration and enhanced short-term memory. Keep a reusable water bottle with you throughout the day, take a sip every time you take a break.