Hello guys in this video I wish to elaborate on the topic of physical and mental health as a student. And as an individual in general, one of the biggest factor that determines your success as a student and in your life is the way you take care of your body and your mind. As a society we are at an all time high when it comes to rates of depression, anxiety, obesity, and other mental health issues among young adults. Prescription drugs such as Adderall are used at a frightening rate among student population. long term effects of such drugs are yet unknown, they might cause long term dependencies, which can cause serious damage to health. On the other hand, there is more than enough evidence suggesting the positive effects of mental and physical exercise on both in class performance and general well being.

Furthermore, people practicing mental and physical exercises such as yoga, along with intermittent fasting, have shown higher levels of energy and productivity. In their day to day life, they also report better relationships and lower rates of mental health issues. Today I wish to share with you three scientifically proven practices which will help you maintain your health in your university and throughout your life by doing them on a day to day basis. You have probably seen the craze on YouTube which is going on about intermittent fasting when it comes to health in the fitness industry. Intermittent fasting in its form is very useful, but this is not a new phenomena. Cultures across the world have been practicing fasting in some of the other form.

Throughout centuries, it has withstood the test of time. In the last 20 years science has also backed fasting in different forms, like five to fasting 16 eight fasting and the list goes on. Today I wish to share with you a very simple method of intermittent fasting which I practice on a regular basis, which is the 16 eight fasting. What you're trying to do is fast for 16 hours a day and eat only for eight hours. So all your calories are consumed within this eight hour window. My typical day will start by having no breakfast, I will have a black coffee or black tea with no calories in it and have my first meal around 12 noon, I will consume all my food between 12 noon, and 8pm and I'll stop at 8pm.

So you will be fasting from 8pm on this day till 12 noon The next day, which gives you a 16 hour window of fasting. Of course, you have to make sure that you have enough calories in this eight hour window. But please don't forget to eat your micronutrients in the form of vegetables and fruits as well. Nutrition is complicated the science way too much I feel if you practice these two things, having a diverse diet with lots of vegetables and fruits in your diet. Only in this eight hour window, you will see tremendous benefits both mentally and physically. Moving on to strategy number two is 12 minutes of yoga every day.

That said just 12 minutes of yoga is enough. To make you mentally and physically healthy, as a beginner, you can start with sun salutations. I will add a link to a description video where I show how to perform these properly. The fun part of this is 12 minutes of yoga, that's all you need. You can also search on YouTube and find your favorite 10 to 12 minute yoga practice. There is no harm in doing so at least at the beginning.

Strategy number three, meditation. There is an amazing app. I have no affiliations with it called headspace, which guides you through meditation, ranging from five minutes to 20 minutes. I have used it myself and it is an exceptional tool for working on your mindfulness. The beauty about just five minutes of meditation is that it's cumulative. And you will see that your monkey brain is quieter.

As you build up your practice. You will also see improvements in your focus. And if you are a person who suffers from a DD or ADHD, meditation retreat mindlessly help you in your studies. The three strategies I have described above are just an overview of the absolute minimum you should be doing to take care of your body and your mind. Of course, there is a lot more you can do and there are plenty of resources, which you can go to for doing more stuff. And I would suggest you start with these three things, and then move on from there.

I cannot emphasize how important it is to take care of your body and your mind. All the people you look up to let that be athletes, entrepreneurs or movie stars take care of their body and their mind. It is one common denominator in all successful people across professions. Thanks a lot, and I will see you in the next video.