Lack of sleep and stress may not be the only things making you feel depleted. Nutrition plays a huge role as well. I don’t think people realize just how impactful their diets can be.
I have slight anemia, but I manage to keep it under control. In fact, I often forget that I’m anemic. Usually I get a reality shock when I’m overseas. While I was in Brazil, I didn’t realize how my new diet was affecting my body. The influx of Brazilian fruits and smoothies gave me glowing skin and my hair grew faster. The water, free of fluoride, kept me hydrated and loose. However, I wasn’t getting enough iron in my diet. After a week or so, I began to feel extremely tired and lightheaded.
It’s hard to keep a balanced diet all of the time, however you should put forth your best effort to do so. The nutrients and minerals in your diet are directly absorbed into your body and have visible effects. The skin is the largest organ you have and while lotions and other topical solutions do help, the key to healthy skin really lies in your diet. How often do we pour conditioners, shampoos, oils, and other substances onto our hair and scalp? These are great aids, but your diet affects your hair health starting from within. Energy drinks are quick solutions for a weary Hopkins soul, but a diet rich in antioxidants can keep you energized without experiencing an insane sugar crash later.
With that said, let’s go over the basics for healthy eating. According to the healthy plate method, half of your plate should consist of vegetables, one fourth of your plate should consist of meats (or some protein substitute), and the other fourth of your plate should consist of carbs. Add one bowl of fruit, one glass or bottle of water, and one glass of fruit juice or milk and you are good to go.
I’m sure most of you have heard about the whole “five servings of fruits and vegetables” saying. When I first heard that, I thought to myself, “How in the world am I going to eat five servings of fruits and vegetables a day?” I put my Hopkins education to work and figured out a way to make it less daunting. Two servings of fruit at breakfast (e.g. one banana and one cup of grapes) + two servings of vegetables at lunch (e.g. salad) + one serving of fruit at lunch (e.g. one orange) + two servings of vegetables at dinner (e.g. one cup of carrots and one cup of green beans) = seven servings of fruits and vegetables! That gives you plenty of wiggle room. One shortcut is to pick your favorite fruits and blend them into a smoothie. One glass could count for around three servings.
Drinking liquids with calcium is extremely beneficial. It’s important to build up your calcium levels now, so that as you age your bones don’t become as brittle. Think of all of this as an investment in becoming a healthy individual. We’re all going to get old one day, so we might as well be fit and awesome old people. As far as water intake, you’re safe with consuming approximately half of your body weight in ounces. A helpful tip is to carry around a large water bottle, that way you don’t have to refill it as often, and after drinking about three “servings” you’re done with your water intake.
