Stress is something we all suffer from because of the lives we live and the different pressures we experience. Most people try beat it in their own strength which makes people feel tired and drained. Stephanie Wills is a nutritional writer in the Ballito area who works at Lifestyle Health which is in the Lifestyle Centre in Ballito. The shop is focused on one-on-one relationships with the customers to ensure that the customer gets the correct advice and buys the correct items to improve their life. Stephanie writes many articles that target aspects that everyone can relate to so please check out the rest of her articles and shop information on http://www.lifestylehealth.co.za/.
Written by: Stephanie Wills
Stress is a natural part of a student’s life. During the dreaded exam season however, stress levels go through the roof and both the student’s body and brain cry out for help! Unfortunately, this often comes in the form of coffee, sugar, energy drinks, smoking, drugs, alcohol etc. And while these may offer temporary assistance or relief, after prolonged use these so-called ‘quick fixes’ only make the situation worse on both a physical and a mental level.
So what do I do instead?
The secret to handling exam stress well is to take care of your health. It really is so simple. A healthy body will naturally house a healthy mind and a healthy mind means better concentration, greater memory recall, improved emotional stability and better exam results.
And here is how you do it:
• Eat protein & fats: Protein-rich foods such as eggs, beans, meat, nuts & seeds etc contain valuable amino acids. Amino acids are essential in the manufacture of specialized brain cells, called neurotransmitters, which improve and maintain mental acuity and motivation. In the fat department, certain fatty acids, such as omega-3, are crucial to brain health. Eat a diet rich in omega-3 fats found in fish such as salmon, trout and tuna, as well as omega-3 rich eggs, walnuts and chia seeds. Organic extra-virgin coconut oil is another highly beneficial fat for your brain. It contains medium-chain triglycerides (MCT’s) which provide an excellent fuel source to boost brain cell signaling and mental function. Eat about a tablespoon before you start studying.
• Eat blueberries & broccoli: Blueberries contain a nutrient called pterostilbene which helps improve physical and mental energy; supports cognitive function and improves memory and concentration. Broccoli contains a powerful anti-inflammatory antioxidant called sulphoraphane which also improves cognitive function.
• Drink: Green tea to boost brain function and improve concentration; water to stay properly hydrated and ensure that all bodily systems are functioning correctly; home-made iced teas sweetened with xylitol for a refreshing treat; herbal teas like Rooibos or chamomile to calm and reduce stress; and coconut water for an energy boost or as an electrolyte-replacer after exercise. In fact, swap all energy or sports drinks with coconut water – it does the exact same thing (if not better) and is far healthier for you!
• Eat every 3-4 hours: Even though the brain is relatively small in comparison to the whole body it uses up a large amount of energy. This is why regular, nutritious meals are important during exam time. Eating every 3-4 hours will also help keep your blood sugar levels stable thereby preventing the associated mood swings and/or cravings associated with an imbalance. Avoid skipping meals at all costs and go easy on the carbohydrates.
• Avoid: Caffeine, sugar (cakes, sweets, milk chocolates etc), refined carbohydrates (white rice, bread, potatoes, flour and pasta), processed junk foods, hydrogenated fats, alcohol, nicotine and drugs – this is a no-brainer (excuse the pun)!
• Physical activity: even if it’s the last thing you feel like, exercise is a great stress reliever when you are studying hard. It releases endorphins in the brain and helps you to relax. Even a few minutes of daily activity such as walking, running, swimming, trampoline, playing sport, gym etc will make a huge difference (and even more so if done outside).
• Relax: Now you’re probably thinking “during exams - are you kidding me?” but implementing relaxation techniques into your daily routine can be very helpful. Even if it is ten minutes a day (like when you need a study break) practice deep breathing exercises, listen to music, do yoga or pilates, paint – whatever relaxes you (and no, television does not count!). Not only will you be able to sleep better at night but when you relax you are able to concentrate longer and retain more information (no more last minute cramming needed!).
• Sleep: It is essential to make sleep a priority when studying, especially the hours of sleep before midnight as these are thought to be the most beneficial. If you’re still not convinced and think that sleep is a waste of valuable study time, studies have indicated a significant decrease in brain function when a person is sleep deprived. This includes lack of concentration, memory loss, mood changes, depression, anxiety, ADHD, lack of motivation etc – none of which you want when you’re trying to learn!
• Supplements: How well your brain operates depends on the efficiency with which the signaling cells, called neurons, communicate with each other. Each and every brain message needs three specific B vitamins to function: B6, B12 and folic acid. They are best taken together in a high-strength B vitamin complex (which also helps reduce stress levels) alongside a good omega-3 fish oil supplement high in the active components, EPA and DHA. Omega 3 helps maintain brain cell membrane integrity: A healthy membrane equals a healthy cell. And DHA, in particular, has shown to radically improve cognitive functions such learning, mood and memory.
• L-Theanine: deserves a special mention for its ability to cross the blood brain barrier and positively influence brain wave activity. It also seems to influence certain neurotransmitters such as dopamine and serotonin, both of which are important for relaxation, stress reduction, learning, memory and mood stabilization. Interestingly, L-theanine has shown to help individuals achieve a relaxed, yet alert state of mind, without sedation – perfect for an anxious or stressed-out student that needs to stay alert in order to focus on their studies or perform well in exams.
• Dark Chocolate: Hooray, finally something yummy! Not only is dark chocolate an excellent source of antioxidants and magnesium, it is also rich in flavanols which increase blood flow to the brain, thus improving concentration and memory. Snacking on a little dark chocolate before an exam or during a study break can also boost your mood and keep you calm. Don’t overdo it though and choose an organic dark chocolate with more than 70% cocoa solids; even better is a raw dark chocolate.
To sum up, just as consistent study habits produce the best test results; consistent healthy lifestyle habits ensure optimal mental well-being and will help any student feel ready to face the challenges of exams with determination and plenty of energy.
Good luck! :)
So what do I do instead?The secret to handling exam stress well is to take care of your health. It really is so simple. A healthy body will naturally house a healthy mind and a healthy mind means better concentration, greater memory recall, improved emotional stability and better exam results.
And here is how you do it:
• Eat protein & fats: Protein-rich foods such as eggs, beans, meat, nuts & seeds etc contain valuable amino acids. Amino acids are essential in the manufacture of specialized brain cells, called neurotransmitters, which improve and maintain mental acuity and motivation. In the fat department, certain fatty acids, such as omega-3, are crucial to brain health. Eat a diet rich in omega-3 fats found in fish such as salmon, trout and tuna, as well as omega-3 rich eggs, walnuts and chia seeds. Organic extra-virgin coconut oil is another highly beneficial fat for your brain. It contains medium-chain triglycerides (MCT’s) which provide an excellent fuel source to boost brain cell signaling and mental function. Eat about a tablespoon before you start studying.
• Eat blueberries & broccoli: Blueberries contain a nutrient called pterostilbene which helps improve physical and mental energy; supports cognitive function and improves memory and concentration. Broccoli contains a powerful anti-inflammatory antioxidant called sulphoraphane which also improves cognitive function.
• Drink: Green tea to boost brain function and improve concentration; water to stay properly hydrated and ensure that all bodily systems are functioning correctly; home-made iced teas sweetened with xylitol for a refreshing treat; herbal teas like Rooibos or chamomile to calm and reduce stress; and coconut water for an energy boost or as an electrolyte-replacer after exercise. In fact, swap all energy or sports drinks with coconut water – it does the exact same thing (if not better) and is far healthier for you! • Eat every 3-4 hours: Even though the brain is relatively small in comparison to the whole body it uses up a large amount of energy. This is why regular, nutritious meals are important during exam time. Eating every 3-4 hours will also help keep your blood sugar levels stable thereby preventing the associated mood swings and/or cravings associated with an imbalance. Avoid skipping meals at all costs and go easy on the carbohydrates.
• Avoid: Caffeine, sugar (cakes, sweets, milk chocolates etc), refined carbohydrates (white rice, bread, potatoes, flour and pasta), processed junk foods, hydrogenated fats, alcohol, nicotine and drugs – this is a no-brainer (excuse the pun)!
• Physical activity: even if it’s the last thing you feel like, exercise is a great stress reliever when you are studying hard. It releases endorphins in the brain and helps you to relax. Even a few minutes of daily activity such as walking, running, swimming, trampoline, playing sport, gym etc will make a huge difference (and even more so if done outside).• Relax: Now you’re probably thinking “during exams - are you kidding me?” but implementing relaxation techniques into your daily routine can be very helpful. Even if it is ten minutes a day (like when you need a study break) practice deep breathing exercises, listen to music, do yoga or pilates, paint – whatever relaxes you (and no, television does not count!). Not only will you be able to sleep better at night but when you relax you are able to concentrate longer and retain more information (no more last minute cramming needed!).
• Sleep: It is essential to make sleep a priority when studying, especially the hours of sleep before midnight as these are thought to be the most beneficial. If you’re still not convinced and think that sleep is a waste of valuable study time, studies have indicated a significant decrease in brain function when a person is sleep deprived. This includes lack of concentration, memory loss, mood changes, depression, anxiety, ADHD, lack of motivation etc – none of which you want when you’re trying to learn!
• Supplements: How well your brain operates depends on the efficiency with which the signaling cells, called neurons, communicate with each other. Each and every brain message needs three specific B vitamins to function: B6, B12 and folic acid. They are best taken together in a high-strength B vitamin complex (which also helps reduce stress levels) alongside a good omega-3 fish oil supplement high in the active components, EPA and DHA. Omega 3 helps maintain brain cell membrane integrity: A healthy membrane equals a healthy cell. And DHA, in particular, has shown to radically improve cognitive functions such learning, mood and memory. • L-Theanine: deserves a special mention for its ability to cross the blood brain barrier and positively influence brain wave activity. It also seems to influence certain neurotransmitters such as dopamine and serotonin, both of which are important for relaxation, stress reduction, learning, memory and mood stabilization. Interestingly, L-theanine has shown to help individuals achieve a relaxed, yet alert state of mind, without sedation – perfect for an anxious or stressed-out student that needs to stay alert in order to focus on their studies or perform well in exams.
• Dark Chocolate: Hooray, finally something yummy! Not only is dark chocolate an excellent source of antioxidants and magnesium, it is also rich in flavanols which increase blood flow to the brain, thus improving concentration and memory. Snacking on a little dark chocolate before an exam or during a study break can also boost your mood and keep you calm. Don’t overdo it though and choose an organic dark chocolate with more than 70% cocoa solids; even better is a raw dark chocolate.
To sum up, just as consistent study habits produce the best test results; consistent healthy lifestyle habits ensure optimal mental well-being and will help any student feel ready to face the challenges of exams with determination and plenty of energy.
Good luck! :)
No comments:
Post a Comment