过得好

  

To live well is to be healthy, 而且 health is a state of physical, mental 而且 social well-being. Health 而且 happiness go h而且 in h而且, 而且 therefore it is important for us to enjoy the moment.

 There are several contributing factors that need to be considered when maintaining a healthy lifestyle:

 

喝酒对健康

试着喝至少一杯是很重要的.6 litres of fluids each day to replace what you lose when you breathe, sweat 而且 urinate. 然而,也值得考虑你喝的液体的类型. 

把含糖饮料换成水或稀释的果汁. At the very least, as a recent University campaign suggests, make 'Every Other One 水'. Your body will thank you as water contains no sugar 而且 has huge benefits for your skin, body, 思想和钱包. 减少含糖也会帮助你从饮食中减少卡路里. For example, did you know that 500ml of cola contains the equivalent of 9 teaspoons of sugar?

试着在每杯含咖啡因的饮料之间喝一些水, 改喝花草茶或不含咖啡因的茶/咖啡. As well as the sugar content (a small latte contains around 120 calories 而且 a white coffee around 18 calories), 咖啡因含量过高会导致睡眠困难, 易怒, 胃不舒服或心跳加快. Anything over four cups of tea or coffee a day can have an adverse impact 而且 further details can be located at “摄入多少咖啡因就是过量?'

一大杯250毫升的葡萄酒, 与此同时, 含250卡路里,而四品脱啤酒含680卡路里, 相当于一个麦当劳双层芝士汉堡和小薯条. Reducing alcohol could also mean that you feel better, look better 而且 have more money to spare.  Women should not regularly drink more than 2 – 3单位 a day 而且 men should not regularly drink more than 3 – 4 a day. 一大杯250毫升的葡萄酒是3杯.3单位,一瓶酒是10单位. 一罐4%的窖藏啤酒、啤酒或苹果酒为1.8个单位,一品脱等于2.3单位. Exceeding these limits could lead to liver damage, heart attacks, reduced fertility 而且 some cancers. 它还会抑制你的呼吸, giving you a less restful night’s sleep 而且 it is recommended that you make every other drink water, 选择单打而不是双打, 喝小杯而不是大杯的酒,半杯而不是品脱.

永远不要让你的饮料无人看管.

尽量避免酗酒, which is defined drinking eight or more units of alcohol in one session if you are a man, 一个疗程超过六个单元, 如果你是女人. 值得注意的是,在24岁的年轻人中,有五分之一的人发生过事后后悔的性行为. 也, 如果你被发现酒后驾车,你将面临最高5英镑的罚款,000, 至少12个月的禁驾驶和犯罪记录.  To find out how much you’re really drinking go to the 国民健康保险制度 Change4生活 页面 to use the Drinks Checker or download the 饮料跟踪应用程序

更多信息可以在 酒精的影响

For Help 而且 advice on Drinking well contact Student Services or call Worcestershire Pathways to recovery on:

伊夫舍姆01386 444 380

基德明斯特01562 823 211

马尔文01684 578 368

Redditch 01527 406920

正规买球app十佳排行01905 721020或019050724853

网站

吃健康

Eating a balanced diet will improve your health 而且 can give you energy throughout your day. 平衡是正确饮食的关键.

一天5

同时也要保持每天五个人, 水果和蔬菜是维生素的良好来源, 矿物质和纤维. 新鲜的, 冻, 罐头, 干的和果汁的水果和蔬菜都算, 就像奶昔或不加糖的一样, non-concentrated果汁.

参观 国民健康保险制度 来看看为什么你应该每天吃五种食物

吃饭时间

尽量不要不吃早餐,这样可以减少午餐前的零食摄入. 全麦谷物, 如维他麦, 一把水果就够了, nutritious 而且 tasty 而且 lunches prepared at home are usually cheaper 而且 healthier. 整体, 以满足为目标, 不要吃填饱肚子的健康零食,比如坚果和种子, chopped fruit or veg with dips will provide a quick energy fix 而且 prevent you grabbing a high fat or sugary snack.

购物小贴士

像Aldi和Lidl这样的“廉价超市”是值得考虑的. 买水果和蔬菜 的季节 能降低成本吗. For example, strawberries 而且 raspberries grow in the summer months 而且 corn on the cob in Autumn. 写一张清单,坚持吃,避免买不健康的零食, 或者是高脂肪和高糖的即食食品.  冷冻和罐装蔬菜和水果是健康的,可以降低成本, 但不要把水果放在糖浆里,也不要把蔬菜放在盐水里.

学生橱柜里的必备物品包括意大利面, 米饭和面条, 肉汁颗粒, 橄榄油, 盐和胡椒, 干草药, 烤豆, 汤, 豆子, 沙丁鱼, 沙丁鱼、金枪鱼, 香蒜沙司, 蕃茄酱, 谷物和长寿奶或豆奶.

考试时间

Good nutrition is even more vital at times of stress 而且 it is important that you do not let healthy habits slip. 以下是一些对你有帮助的想法, 包括保持水分的需要, 还有一顿健康的早餐, 吃蓝莓之类的食物, 枸杞, 富含脂肪的鱼和坚果被发现可以改善大脑功能. Avoid foods that contain sugar, fat 而且 carbohydrates as these can make you feel tired 而且 sluggish.

If you are concerned about your diet or have any conditions that you think are affected by your diet then you can arrange an appointment to see a nutritional therapist at the 麦克勒兰德中心’s Nutritional Therapy Clinic.

睡眠健康

感觉疲劳会影响你的注意力, 记忆力和你在工作和家庭中进行日常活动的能力. Adults need approximately 7 to 8 hours sleep per night to ensure optimal physical 而且 mental functioning. 

帮助你入睡的技巧包括保持房间凉爽. Rituals matter too, as they give your body cues that it's time to slow down 而且 sleep. Listen to relaxing music, read something soothing for 15 minutes or have a caffeine free drink. 不要在床上看电视或使用笔记本电脑或平板电脑,关掉手机. 否则,你可能会在晚上被短信和Facebook通知吵醒.

Regular exercise can help you sleep well but not if you exercise within four hours of going to bed. 咖啡因和尼古丁具有刺激作用, so will prevent you getting to sleep when you have them in the hours before you go to bed. 然而,一杯热牛奶确实有效! 最后,好好起床,找一些明亮的光线,因为它会刺激你的身体.

如果你真的睡不着...

Do something boring until you feel sleepy, have a warm glass of milk or do some relaxation exercises. 正规买球app十佳排行如何睡好觉的进一步建议和帮助,请访问正规买球app十佳排行辅导及精神健康 页面. 

 

想幸福

Mental wellbeing improves the quality of our lives in many ways including better physical health, 更快康复, 日常生活中的限制更少, 更高的教育程度, 更大的就业机会和收入, 和更好的关系.

We all get stressed at times; positive stress can help us achieve a goal, but can’t be sustained. Negative, self-defeating stress has a negative impact on our psychological 而且 mental wellbeing.

如果你发现自己压力很大,试着冷静下来,给自己一些“自我”的时间. Deep breathing can make you feel calmer 而且 linking with friends can be invaluable too. 谈论你的担忧可以帮助你控制它们. 与此同时,锻炼有助于释放让你感觉更好的天然化学物质. Keeping a diary, planning your time 而且 adhering to a budget can help you feel organised.

如果你担心你的学习,试着和你的学术导师谈谈, or, 非学术性查询请访问 Firstpoint 他们会指引你找到正确的人, 或预约心理辅导及心理健康服务. 作为一名员工, try talking to your line manager if you have concerns or contact Human Resources if you would like to access external counselling support. 

幸福

研究 has demonstrated that happiness is a key factor to wellbeing 而且 feeling good. 当你的幸福感增加时,你会变得更富有同情心, 有创意的, 精力充沛,身心健康.

Why not tell a close friend/family member how pleased you are to have them in your life or check in with someone who needs some support. Concentrate on the positives in your life as opposed to focusing on the negatives 而且 remember that experiences make you happier in the long run, 而不是物质产品. 最后,有意识地对你见到的人微笑. 

正念

正念是关注当下的一种方式, 使用冥想等技巧, 呼吸和瑜伽. 正念练习可以帮助你更清楚地意识到自己的想法, 感情, 身体感觉和周围环境, 这样就不会被它们压垮, 你能够管理它们.

研究发现正念也有助于缓解焦虑, 抑郁症, 睡眠问题, 让人上瘾的行为, 有效地工作,降低疾病水平. 大学为教职员工和学生提供定期的正念课程. 如需进一步资料,请与心理健康辅导队联络 cmh@worc.ac.uk     

一个安静的地方

有时你需要一个安静的地方,这样更容易思考. At 圣约翰大学 伍德伯里旁边有一个小花园 迷宫, 那里提供冥想区. On 城市的校园, walk down the hill 而且 rest on the grassy banks overlooking the racecourse 而且 river.

记住,你不是一个人,别忘了和家人朋友聊聊. If you would like help or advice on dealing with stress or improving your mind-body wellbeing please contact cmh@worc.ac.uk  学生)或 wellbeing@worc.ac.uk

或者你也可以联系撒马利亚人 jo@samaritans.org

心理健康问题....留意自己的