Thirsty for a Strong Instructional Practice?

Feeling drained and tired as we head into the last stretch of the school year? The lurking feeling of Covid-19 and the hard work of returning to campus has been tough. Faculty members and students may need that push to finish the school year strong. Here are a few healthy ideas for that conversation.

Take a SIP of This: Finish the School Year Strong 

Talk about energy drinks: Take a look around your classroom and see the variety of drinks your students are consuming. When feeling low-energy or listless, students often reach for an energy drink. Did you know that energy drinks are the most popular dietary supplement consumed by American teens and young adults?  We are bombarded by advertisements for energy drinks as products that increase energy and enhance mental alertness and physical performance. In reality, energy drinks have high caffeine amounts that create anxiety, sleep problems, digestive problems and dehydration.  

There are two kinds of energy drink products. One is sold in containers similar in size to those of ordinary soft drinks, such as a 16-oz. bottle. The other kind, called “energy shots,” are sold in small containers holding 2 to 2½ oz. of concentrated liquid. Caffeine is a major ingredient in both types of energy drink products—at levels of 70 to 240 mg in a 16-oz. drink and 113 to 200 mg in an energy shot. (For comparison, a 12-oz. can of cola contains about 35 mg of caffeine, and an 8-oz. cup of coffee contains about 100 mg.) The amount of caffeine in energy drinks varies widely, and the actual caffeine content may not be identified easily. Some energy drinks are marketed as beverages and others as dietary supplements. There is no requirement to declare the amount of caffeine on the label of either type of product. So, a vicious cycle is perpetuated by consuming the energy drink or shot (https://www.nccih.nih.gov/health/energy-drinks).

Perhaps a quick conversation with students on how to “finish the school year strong” can include the discussion about eliminating energy drinks. Going over the concerns of caffeine as well as the vicious cycle may have them think twice before picking up an energy drink. Instead, encourage them to look at their diet to get them over the hump, including getting enough water and protein in their diets instead.  

Talk about water: Also consider providing a quick reminder about the importance of water for proper brain function and normal neurotransmission. Water enhances circulation and aids in removing waste. Lack of water can lead to dehydration. Even mild dehydration can drain your energy and make you tired. When was the last time you had your class take a deliberate water break and you strongly encouraged students to get a drink of water? On average, the Institute of Medicine recommends women consume nine cups and men 13 cups of water each day.   

www.mayoclinic.org 

https://www.webmd.com/diet/how-much-water-to-drink 

Talk about a good diet: A brief conversation about the importance of how diet affects our body and brain development is another finish strong tip to use. Remind them of the importance of 5 to 6 ounces of lean protein a day which is found in eggs, peanut butter, lean ham, turkey, chicken, beans, lean beef, and nuts provides the brain with amino acids used to form neurotransmitters and support structures in neurons. Encourage them also of the 2-3 cups of vegetables and 1 ½ -2 cups of fruit per day.  

Customize and enjoy nutrient-dense food and beverage choices to reflect personal preferences, cultural traditions and budgetary considerations. This may also be a good time to remind them of the Roadrunner Food Pantry https://www.msudenver.edu/student-care-center/roadrunner-food-pantry.

Create small breaks: Allow students to have a class break to encourage healthy snacking of nutrient-dense snacks or to take a 5-minute walk to reset their energy levels. Packing whole or dried fruit, nuts proportioned in snack size packages, trail mix, part-skim mozzarella cheese stick, or a whole grain sandwich with lean meat. Choose options made primarily from whole foods, pair foods that include protein, fiber, and fat, and limit added sugar and salt to stay energized between meals while also reaching your wellness goals. 

Finishing Strong Discussion: Spending a few minutes to remind students about a healthy diet and reminding them of the importance of drinking enough water may be just the nudge they need to finish the semester strong.  

Visit The Well at http://sites.msudenver.edu/sips/ for more great ideas and resources for Strong Instructional Practices in your higher education classroom!