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How Can Small Habits Build A Better Future?

  • Sajia Uddin
  • Dec 18, 2024
  • 3 min read

By Sajia Uddin How does regular exercising affect your mood and focus?

Studies have shown that when comparing two different sample groups with exercising and not exercising and how their brain is affected by these habits, it has shown that the former showed the best results. A survey that has gotten 2430 valid responses, conducted using Questionnaire Star software, analyzed factors like physical activity levels, self-efficacy, and emotional management. It found "significant differences are found in the situational motivation dimension between different genders.” It highlights how exercising can impact the emotional regulations and motivation of an individual. Not only does exercising boost emotional states but affects the hippocampus, a part of the brain that is mostly associated with long-term memory. The study also shows that individuals who exercise tend to report back higher management of their emotional states. 


Do you think exercising only helps with mood? Well, think otherwise, while I was in a summer Einstein program, I had an amazing biology professor, he showed us enthusiasm like no other person. He explained how he was the only individual in his family without diabetes at a very old age. For example, exercising can help reduce the chances of future development of Alzheimer's Disease which happens when the hippocampus is negatively affected, and the chances of developing dementia, diabetes, strokes, and heart disease.

If you're feeling “too lazy,” just do an at-home exercise, you can find one online, I use YouTube for a 25-minute workout when I am done with my homework. Stressed from doing exams or work? Instead of taking the bus, maybe go for a walk from one stop to another if the bus is late. Workouts don’t have to be stressful; you can just do yoga which combines both the mind and the body, another great way to improve your mental and physical health. I am usually stressed during midterm and finals week so I would go around my block three times in a circle or even explore my neighborhood, I found a small library in front of someone’s porch! Running for 30 minutes or even just jogging a mile could improve both mood and cognitive function as the survey suggests that ‘physical activity is strongly correlated with emotional management skills”. 

Weird but Healthy food that helps boost brain function:


  1. Avocados

Avocado toast: Just spread some mashed-up avocado on whole-grain toast and just add an egg and tomatoes on top. Bam! Easy and healthy breakfast! I actually just make guacamole on toast! (Weird but we don’t judge each other's palate). 


Guacamole: Just make this real quick by mashing the avocado with lime juice, garlic, and cilantro. My brother likes to eat guacamole without anything, but we are different, so we eat with chips or crackers. 

  1. Nuts (Go for the Walnuts)

I learned how walnuts are filled with omega-3 and are good for the hippocampus. The next day my family and I went to Walmart, and I made my mom buy walnuts and convinced her somehow to eat it often too! 


Nut butter Spread:  just spread some walnut butter or almond butter on toast. 

Nuts in Salads: Just toss some walnuts, cashews, or almonds on your salad and make it more crunchy! Just trust me, it's really good. 

Energy Bites: In Bangladesh, you can roll rice puff in honey and it's like a sticky kind of cracker, and it's sweet too! But me and my mom used walnuts, oats, chia seeds, and honey to create a homemade energy bite! 


  1. Chia Seeds   

Chia Pudding: You can make the most delicious chia pudding by mixing chia seeds with any milk of your choice, honey, and vanilla. Let it sit in your fridge overnight and have it for breakfast. You can add fruits as well! There are a lot of recipes online, have fun with it. 


Chia-in-Water: My mom would always stir a spoonful of chia seeds in the water and let it sit for a while. Then she would make iced tea or add it to lemonade. The drink is both nutrient-rich and healthy! 


Benefits of staying mentally active

Keeping your brain with these small habits like exercising and eating healthy and nutrition-filled foods will help you lead to a healthier and better future! Start small, and set the best and strong foundation for long-term health. 

BIBLIOGRAPHY:

"Healthy brain, healthy life: a review of diet and exercise interventions to promote brain health and reduce Alzheimer’s disease risk"

"How breaking a sweat affects mood: The mediating role of self-efficacy between physical exercise and emotion regulation ability"




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