Studying for exams can be an intensely stressful and exhausting period. Nutrition is particularly important during this time to support energy levels and concentration and yet many University students are under such pressure that they simply don’t have time to prepare nutritious meals. Grabbing fast food on the run or skipping meals can lead to fatigue, difficulty concentrating and emotional ups and downs. Many students also succumb to illnesses during the exam period as the immune system is weakened by lack of sleep, stress and nutritional depletion.
If this sounds familiar read on…… I will make it quick as I know you don’t have much time!
Supplements:
This is a selection of high quality supplements that I often recommend for students:
Bee Prepared Maximum Strength Immune Formula
This supplement is a powerful synergy of immune supporting nutrients! It contains extracts from propolis, olive leaf, elderberry, acerola cherry and astaxanthin as well as reishi mushroom and beta glucans.
The dose is 1-4 capsules daily
https://naturaldispensary.co.uk/products/BEE_Prepared_MAX_Strength_Immune_Formula_20_s-7910-0.html
To take advantage of 15% off use code TA015
Note: Bee Prepared is not recommended if you have an allergy to bee products or mushrooms.
Terranova Living Multinutrient Immune Complex
This high quality multinutrient is packed full of vitamins, minerals and phytonutrients to support your immune system, cognitive function and energy levels. It’s super natural and free from binders and fillers.
The ideal dose is 3 capsules daily
https://naturaldispensary.co.uk/products/Living_Multinutrient_Complex_50_s-7832-0.html
To take advantage of 15% off use code TA015
Better You Magnesium Oil
Magnesium is well absored via the skin so it’s a really easy way to top up your magnesium levels without taking additional tablets. Magnesium helps us to relax, physically, emotionally and mentally and is required for over 300 physiological proccess in the body. However, sub optimal magnesium levels are extremely common. Signs and symptoms of inadequate magnesium include insomnia, cramps, migraines, irritability, anxiety and painful periods.
Use 8 sprays on the skin twice daily (only use it on non sensitive areas)
https://naturaldispensary.co.uk/products/Magnesium_Oil_Sensitive_Spray_100ml-14465-0.html
To take advantage of 15% off use code TA015
Rich sources of magnesium: pumpkin seeds, sunflower seeds, black beans, spinach, cashews, almonds, Brazil’s, pecans, buckwheat, brown rice
Rosemary
There is a growing body of evidence supporting the beneficial effects of rosemary on cognitive function and mood.
One really easy way to take advantage of rosemary’s beneficial effects is to inhale the essential oil Rosmarinus Officinalis. Several studies have documented positive effects on alertness, mood and memory when rosemary essential oil is inhaled.
Rosemary can also be taken as a whole herb or extract.
A 2018 study found that University students taking 500mg of Rosemarinus Officinalis L. twice daily experienced improved memory and sleep quality as well as reduced levels of anxiety and depression.
Another study in which 250ml of rosemary water was consumed, also showed small but statistically significant beneficial effects on cognition.
I would recommend sourcing rosemary supplements or extracts from a qualified herbalist who will also be able to advise if they are suitable for you.
Homeopathy
Homeopathic remedies can really help alleviate exam anxiety. I have taken Arg-Nit myself when I have felt nervous before giving a talk and it significantly calmed my nerves. There are a couple of remedies which may help and its best to choose the one that most closely resembles how you feel:
Argent Nit 200c
This is a great remely for anticipatory anxiety so it can be really calming if you start to feel nervous in the weeks before the exams. Often people needing Arg Nit feel restless and hurried with the anxiety making it very difficult to relax. Other indications include weakness of memory from overstudying, thoughts of failing and imagining all the “What If ” scenarios.
Argent Nit is also a soothing remedy for gastrointestinal upsets from nerves with diarrhoea, loud burping and bloating.
Lycopodium 30c
This remedy can really help if you feel anxiety with fear of failure. Usually people needing this remedy actually do really well in exams but even with a history of good results there is still the niggling fear of failure. Other indications incude fear of breaking down under stress; irritability, sadness or anxiety on waking in the morning, confused thoughts and mental weakness from over studying.
Lycopodium may also help with irritable bowel syndrome resulting from anxiety when symptoms include alternation of constipation and diarrhoea; burping; painful trapped wind or noisy wind; bloating with a sensation of fermentation in the abdomen which is aggravated by beer, bread, onions and beans.
Dose:
Dosage in Homeopathy is personalised so it depends how quickly you respond to the remedy. However, a typical dose would be 1 pillule twice daily for 3 days. If you feel better after just one or two doses you don’t need to continue for three days, just take another dose if and when you feel the symptoms return.
Balance blood sugar levels for increased energy and focus
Hypoglycaemia can result in energy dips, loss of concentration and mood swings. I know this from personal experience! If I inadvertently let my blood sugar levels drop too low I become agitated, tearful , suddenly tired and find it impossible to concentrate.
5 Simple Ways to keep blood sugar levels balanced and stay nourished
- Eat regular meals or at least have a snack if skipping a meal is unavoidable.
- Inlcude some protein or healthy fat with each meal e.g meat, fish, avocado, eggs, nuts, seeds, chickpeas, beans, lentils
- Choose complex carbohydrates including brown rice, quinoa, oats, wholewheat bread or pasta (if you eat gluten)
- Snack on nuts, seeds, fruit, hummus with veggie sticks and oat cakes
- Smoothies and soups are a great way to pack in nutrients when you don’t have much time to prepare meals.
