Exercise and Fitness

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Exercise and Fitness
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• Feed Your Brain.
• If you eat well your concentration and learning
  goes up by 3 times
• Fish Such as mackerel, salmon and sardines
  contain Omega 3 oils which help brain development
• Fruit Particularly kiwi fruit and bananas which
  have plenty of vitamin C which helps the blood
  carry more oxygen to the brain
• Green vegetables rich in vitamin B which help
  memory and energy levels
• Carbohydrates such as pasta and potatoes release
  a steady supply of energy throughout the day.
• Easy digestible lunch such as pasta, salad, fruit
  will help keep you alert during the afternoon
• Lean red meat or beans if you are a vegetarian
  will also help keep you alert.

• Danger Foods
• Some foods can make learning more difficult by
  affecting your concentration and making work take
  a lot longer than it should.
• Sugary snacks give you a quick burst of high
  energy but then leave you tired and sluggish
• Dont skip meals especially not breakfast
  your brain uses 2/3 of your glucose intake.

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• Exercise
• Your brain uses up to 40 of your oxygen and
  blood supply
• Playing sport, walking, swimming or any other
  exercise where you get out of breath will not
  only keep your body fitter, but it will keep your
  brain fitter as well.
• It increases the flow of blood to the brain
• It develops the number of connections between
  brain cells
• It helps with connecting the left and right brain
• It works off tension and relieves stress
• Controlled breathing brings more oxygen to the
  brain and faster thinking

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Feed Your Brain
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Exercise Your Brain
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Sleep Relax before you go to sleep . Dont
become too over tired by forcing yourself to work
late. Your optimum sleep time is about 8 hours a
night. About 20 of our sleep time is when our
brain sifts and sorts out information gained
during the day. It is the time when your brain
tries to make sense of problems and puzzles. The
rest of the time is down time for your brain. The
quality of your sleep is as important as the
quantity Exercise will help you sleep well but
not too close to bed time. Do not eat a heavy
meal or sugary processed foods before sleep Try
some deep breathing to regulate blood flow to the
brain and slow down heart rate The early part of
the night is the most important research has
shown that one hour before midnight is worth two
after
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• The brain needs exercise
• The more you use the brain the more efficient it
  is for learning.- Remember use it or lose it!!
• Here are some tips you could try
• Exercising the brain is anything that makes you
  think get into the habit of spending a couple
  of minutes each day thinking about what you have
  learned that day thats all the time it will
  take you will find that you will remember it
  all better in the long term.
• Avoid using the calculator until you absolutely
  have to
• Play games that involve memory such as quizzes
  or thinking such as chess
• Swap TV for a couple of hours a week for mind
  games or a book
• Try new things as often as possible.

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Sleep is important
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Limit Stress
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• Pure water is vital for the brain.
• It can increase your learning capacity by up to
  30
• Water is a conductor of electricity and your
  brain functions with electrical impulses
• Headaches are often caused by de-hydration
• One glass of water for every 10 kilos heightens
  energy , improves concentration and helps your
  learning by up to 15

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• Stress and how to handle it!
• Exercise, diet and sleep as explained in other
  cards will all help
• Divide your work into chunks dont take on
  large pieces of work all at once
• Plan rewards and fun times
• Control your time remember its not the hours
  you put in but what you put in to the hours
• Practise relaxation techniques such as the ones
  we have covered in our learning to learn course.
• Act happy!
• Talk to people who are positive
• Talk problems through with someone it may help
  you see them from a different angle
• Talk positively to yourself
• Set targets that are achievable and go for it!
• Count successes and learn from failures - not the
  other way around!

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Water Your Brain often!