Tips to Consider as you Study for Finals

Keep in mind that during finals, it is so very important to get enough sleep, fit in some form of physical activity, and make healthy food choices most of the time.

Many people find that when they are stressed they eat more than planned. Well there might be a reason for that- based on a study from the University of Michigan- when levels of cortisol (the stress hormone) increase, people tend to eat more snack foods (specifically carbohydrate based foods).

Something to consider: A healthy lifestyle can improve your focus and concentration, which can help you to be more efficient and can actually result in you completing your work in less time.

Take breaks when you think you need them
Too much stress can disrupt your efforts of being organized. Take a break when you think you need one! Even if it is taking a 10-minute walk or making a quick phone call to a friend.

Avoid too much caffeine
Caffeine may give you a quick boost- but don’t overdo it! If you drink too many caffeinated beverages it may increase dehydration as these beverages may end up taking the place of water or other hydrating beverages.  Avoid caffeinated beverages in the late afternoon as this could disrupt your sleep at night.

Eat small frequent meals throughout the day
Avoid long stretches between meals and snacks. If you go longer than 4 hours without eating you will begin to feel fatigued, which may result in decreased concentration.

Pre-plan meals and snacks
When you plan ahead it can help you cut down on making impulsive less healthy choices.

Limit consumption of high-fat and high sugar snacks
These foods can zap your energy level. It is important to keep your energy level up by choosing healthy snacks as often as possible.

High-energy snack options

• Peanut butter and jelly sandwich
• Apple or banana with peanut butter
• Low-fat yogurt with fruit or whole grain crackers
• Carrots and hummus
• Low-fat pudding
• Vegetable soup
• A handful of trail mix 
• A handful of nuts
• A bowl of cereal
• Oatmeal made with milk
• A piece of fruit and a cheese stick
• Tortilla chips and guacamole

Resources:

1. Stress Management: Stress Basics. Accessed April 18, 2017. http://www.mayoclinic.org/healthy-lifestyle/stress-management/basics/stress-basics/hlv-20049495
2. Learn to Manage Stress.  Accessed April 18, 2017 https://medlineplus.gov/ency/article/001942.htm
3. Emotional vs. Mindful Eating. Accessed April 17, 2017. https://helpguide.org/articles/diet-weight-loss/emotional-eating.htm#hunger
4. Cortisol: The Stress Hormone. Accessed April 17, 2017
5. http://msue.anr.msu.edu/news/cortisol_the_stress_hormone