Post date: Sep 12, 2011 8:52:57 PM
3 Ways to Make the Transition Back to School Easier on Your Body
Sage Robinson-Miller, MS, ATC, CSCS, NSCA-CPT
Most people have experienced that dreaded moment where our computer or cell phone screen lock up and we have to either force it to shut down or take out the battery and put it back in. Then we hold our breath and pray that everything is going to be back to normal when we turn it back on! We don’t often acknowledge it, but our bodies go through the same "lock up" experience every once in a while. A good example of this is when we return to school in the fall.
For many of us, summer is the perfect opportunity to let loose, relax, have fun, and get away from that restrictive schedule that we had during the school year. Our bed times can vary by several hours each night and our daily agendas are rarely the same. It is truly healthy to break away from our "normal" schedules every now and then. It helps to lower our stress levels and to get us out of ruts. The only scary part is when the new school year rolls around and we hit that "power button" and pray that everything is going to be back to normal when we turn ourselves "back on!" It is crucial that we take more care with our bodies than we do with our cell phones and follow a few easy steps to ensure a healthy "lifestyle reboot." The following three steps can make a world of difference during this transition.
First, getting plenty of sleep is vital. Sleep is our bodies’ way of repairing and rebooting from the damage that stress and overuse cause to our brain, muscles, organs, and immune system throughout the day. The amount of sleep that each individual needs varies greatly, but 7-9 hours are recommended by most health professionals. The best way to determine if you are getting enough sleep is to ask yourself how you feel in the morning. If you are dragging yourself out of bed and you are cranky, irritated, clumsy, and exhausted, you probably didn’t get enough sleep! When you are transitioning to a new schedule it is even more important to make sure that you get MORE THAN ENOUGH sleep to maintain your body’s health. Don’t be afraid to plan a couple nights in the week to get a 9+ hours of sleep. Your body will thank you and you will be much less likely to get sick!
Second, consuming 3-5 meals per day is very important. When we change our schedules, we often skip meals, which is the worst thing we can do! Skipping meals lowers our metabolism, which makes our energy level even lower and can cause other bad side effects, such as making us grumpy or causing headaches/migraines. Another negative side effect is one that most people don’t know: skipping meals actually makes you gain weight! Your body is automatically placed in "survival mode," which causes it to store extra calories! To ensure good health and a healthy metabolism, experts suggest that we eat about every three hours. This doesn’t mean we need to sit down and consume full-blown meals; even a piece of fruit and a granola bar make a great "mini-meal." You wouldn’t try and talk on your cell phone when the battery is dead, so don’t try to function during the day without any fuel in your body!
Third, reminding ourselves to stay hydrated is always a good thing! An important back-to-school supply is a good water bottle. Most teachers allow you to bring a water bottle to class, and most of us have learned by now how important staying hydrated is, so bringing one to class – is ALMOST as important as a pencil! Dehydration can cause a decrease in memory, headaches, fatigue, and a lowered immune system. We certainly don’t want any of those side effects when we are trying to transition back to school! So, as you are out shopping for supplies, get a good water bottle to use to stay hydrated!
Hopefully, these three tips help to make your lifestyle reboot a little easier as you return to school and then maybe you won’t have to do any "forced shut-downs!" Remember to put your health first and you will start the school year out on the right foot this year – best of luck!