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Heather Turnbach ‹ EF Academy Blog

<p>New classes, friendships, goals – the start of the school year brings plenty of possibilities. It’s also the perfect opportunity to start fresh with a positive routine centered around health and wellbeing. Here are our top ways to stay healthy and set yourself up for a successful school year.</p>
<h3>Feed your body with nourishment</h3>
<p>A powerful brain and body are fueled by powerful foods. While it’s easy to reach for the pizza and cookies, these unwholesome foods only offer short-termed satisfaction. “Eating the rainbow” with naturally colorful fruits and vegetables like blueberries, broccoli, red bell peppers that contain antioxidants, vitamins, fiber, and many other nutrients can support students’ growth. This leads to better grades, memory, alertness and energy.</p>
<p><strong>Pro-tip:</strong> Start your day with a solid breakfast (fruit, oatmeal, eggs are great go-to’s), aim for balance on your plate throughout the day and try to avoid snacking right before bed.</p>
<h3>Find ways to move</h3>
<p>Coming out of an active summer, it can be a shock to the body to sit in a classroom for the majority of the day. Studies suggest that <a href="https://www.ef.com/wwen/blog/efacademyblog/athletics-vital-part-high-school-experience/" rel="noopener noreferrer" target="_blank">regular physical activity</a> supports students’ development by improving memory, concentration, and positive outlook. The outcome? Better performance in school. We can already see those A’s adding up!</p>
<p><strong>Pro tip</strong>: Join a sport or health-focused club! Whether it’s soccer, track, or yoga, you can incorporate regular movement at the end of a long school day through these kinds of activities. Plus, it’s a great way to make friends and have fun outside of the books!</p>
<h3>Hydrate, hydrate, hydrate</h3>
<p>With the hustle and bustle of classes, clubs, sports study sessions and everything in between, it’s easy to forget to stay hydrated. The body depends on water to prevent illness, increase energy levels and give your brainpower a boost. For students studying abroad, water is also the number one way to beat the infamous jetlag.</p>
<p><strong>Pro tip</strong>: keep a water bottle with you throughout the day and aim to drink at least two liters each day. Plan to drink around your schedule, before or after each class, during sports practice, and throughout homework.</p>
<h3>Make sleep #1</h3>
<p>An all-nighter or to sleep? That is a tough question that high school students wrestle with on a regular basis, especially when the pressure is on during <a href="https://www.ef.com/wwen/blog/efacademyblog/5-tips-that-take-the-stress-out-of-exam-season/" rel="noopener noreferrer" target="_blank">exams</a>. While it’s tempting to choose more time in the books, you’ll be at your best with the right amount of rest, ideally 8-10 hours of sleep each night.</p>
<p><strong>Pro-tip</strong>: create a sleep ritual that you look forward to. Choose a time that you’ll commit to sleeping and the activities you’d like to do leading up to it, whether that’s reading a favorite book, taking a bath, sipping tea or listening to calming music.</p>
<h3>Practice gratitude</h3>
<p>Studies show that people who regularly practice gratitude experience fewer physical aches and pains. Gratitude also increases happiness, reduces depression, improves self-esteem and helps you sleep better (see tip #4).</p>
<p><strong>Pro-tip</strong>: take a moment each day either after you wake up or before you go to sleep to write down one thing you are grateful for. It only takes a minute, but the positive effects can last a lifetime.</p>
<hr>
<p>At EF Academy, we promote positive wellbeing and give our students the tools they need to take care of their mind and body so they are set up for success.</p>

Health is an important part of academic success. From staying active to nourishing your body and mind, here's how to stay healthy this school year.

5 healthy habits to embrace this school year - EF Academy Blog

5 healthy habits to embrace this school year ‹ EF Academy Blog

5 healthy habits to embrace this school year

Healthy habits students

<p><em>“We can only transform our lives if we sincerely want to. Small changes transform our lives.” Marie Kondo</em></p>
<p>Bestselling author and Netflix star Marie Kondo has become an international household name for her “KonMari Method” a popular, new approach to tidying up living spaces. This method aims to help people create a house of items that “spark joy” or add value to their lives.</p>
<p>But the idea of sparking joy isn’t limited to tidying up our spaces. It can actually extend into a mindset for life and the things that we can do to create happiness. Here are five ways you can spark joy in your life, as a student and beyond.</p>
<h3>Be proud of the small wins</h3>
<p>It’s important to think big and create long-term goals for yourself – maybe that’s getting your dream job, being captain of a sports team or owning your own business someday. To get there, it takes chipping away at smaller goals and keeping a positive attitude, even when it gets challenging. Keeping track of your progress, whether through a journal, list or planner can help you stay focused, especially if you take time to look back and appreciate the milestones.</p>
<h3>Be grateful for growth</h3>
<p>Learning is a student’s main focus. With the mix of classes, clubs and activities, it’s easy to miss all of the incredible growth made along the way. Practice a moment of gratitude each day for your own personal growth. This not only helps you reframe negative thoughts, but also reassures you that actually learned and grew a lot along the way.</p>
<h3>Build offline connections</h3>
<p>As much as we all love Instagram Stories and YouTube videos, it’s important to reserve space for real human connections. Learning is a human interaction and making real social interactions will set you up with lifelong people skills you’ll need for the future. Set social media boundaries and make time to share a meal with friends or call your family.</p>
<h3>Learn to let go</h3>
<p>Books, paperwork, clothes, stationary – these things can all start to pile up and make your space – and energy – feel cluttered and unorganized. At the end of each season, take time to go through your things and ask yourself if it sparks happiness. If not, thank it and say goodbye. You’ll feel relieved and centered.</p>
<h3>Remember to say “thank you”</h3>
<p>One of the keys to the KonMari Method is remembering to say “thank you”. While Kondo’s method generally refers to thanking objects before letting them go, this can certainly translate to a practice for life. Say “thank you” to your family, teachers, friends, mentors and anyone who’s helping you reach your goals. You’ll probably make their day and you’ll feel positive energy from the exchange.</p>
<p>Learning small ways to spark joy is a great way to de-stress, stay focused and remember what’s important through life’s journey.</p>

“We can only transform our lives if we sincerely want to. Small changes transform our lives.” Marie Kondo Bestselling author and Netflix star Marie Kondo has become an international household name for her “KonMari Method” a popular, new approach to tidying up living spaces. This method aims to help people create a house of items …

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Heather Turnbach

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