Distance learning is becoming more and more popular learning format in the 21st century and it is a basic kind of study in the future. Distance learning has a lot of positive qualities - these are convenience, flexibility, stress reduction and fatigue, individual pace of work and the most important qualities for students in our time is the possibility of combining work and study.
Distance learning is an advantage for students in the 21st century but this «coin» has two sides and the second side concerns healthy lifestyle. There are decreased physical activity, increased time spent on computers and pressure on the psyche.
From the mentioned above it becomes clear that it is necessary to find solutions for the problems. There are the basic tips which are considered to allow to enjoy the benefits of distance learning and get rid of its negative aspects.
There are some pieces of advice for healthy lifestyle during the distance learning:
1. Workspace organization – organic arrangement of furniture and good lighting.
2. Regular rest break and elementary workout.
3. Balance between study, relax and physical activity.
4. Qualities sleep of at least 7-8 hours a day.
5. Proper nutrition and water balance.
It is essential to focus attention on proper nutrition.
Proper nutrition is healthy balanced micro- and macronutrients food without prohibition and aimed at maintaining a healthy body, losing/gaining/maintaining weight, and building a healthy relationship with food.
When we think or hear about proper nutrition the first thing that comes to mind is proteins, fats and carbohydrates. Proteins, fats and carbohydrates are basic macronutrients for people, it`s on them that we will look and feel, what our mood will be, depends. But in addition to be balance of PFC, for good health, it`s necessary to take into account the balance of vitamins in our body. It`s the qualitative and quantitative composition of vitamins that determines our immunity, attention, cognitive abilities, and overall well-being. So next I will look at the importance of vitamin balance during distance learning.
Vitamins are low-molecular organic compounds of various chemical nature, necessary for the implementation of the most important processes occurring in the living organism and are irreplaceable.
Vitamins are classified into water-soluble and fat-soluble.
Water-soluble: B1, B2, B3, B6, PP, C, B5, B9, B12;
Fat-soluble: A, D, E, K;
Thus, having dealt with the classification, the following vitamins have a positive effect on the cognitive abilities of the brain, help in learning and work, and improve attention and memory.
B vitamins:
• B1 (thiamine) – improves the transmission of nerve impulses, in case of deficiency leads to apathy, memory impairment, fatigue and depression;
• B2 (riboflavin) – participates in the production of energy for the brain and improves the protection of nerve cells;
• B3 (niacin) – improves cognitive abilities;
• B5 (pantothenic acid) is necessary for the synthesis of acetylcholine, which is an important neurotransmitter of memory;
• B6 (pyridoxine) is involved in the synthesis of serotonin and dopamine neurotransmitters, which affect mood and memory;
• B9 (folic acid) – helps in the formation of new neurons, improves memory and helps in learning;
• B12 (cobalamin) – prevents cognitive impairment and improves concerning.
Vitamin D: improves cognitive abilities, prevents Alzheimer`s disease and depression; in case of deficiency – depression, deterioration of memory and thinking.
Vitamin C: a powerful antioxidant that protects the brain from inflammation, supports serotonin production, improves mood and concentration, and helps with learning.
Vitamin E: protects brain cells from damage, improves long-term memory and participates in the regulation of blood circulation in the brain.
Finally, drawing conclusions from all of the above, it becomes clear that our lifestyle, physical activity, amount and quality sleep, water balance, nutrition and the qualitative and quantitative composition of vitamins are the «key» to successful learning in a distance format, and more importantly to health and, as a result, a happy, carefree and long-term life in healthy body.
References
1. Pettifor JM. Nutritional rickets. In: Glorieux F, Juepper H, Pettifor JM, eds. Pediatric Bone - Biology and Diseases. San Diego, CA:Elsevier Sciece; 2003
2. Carmel R. Efficacy and safety of fortification and supplementation with vitamin B12: biochemical and physiological effects. Food Nutr Bull. 2008;29(V2):S177-S187
3. Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and minerals for energy, fatigue and cognition: a narrative review of the biochemical and clinical evidence. Nutrients. 2020;12(1):228. DOI: 10.3390/nu12010228
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