It is that time of year again when students find themselves locked up for hours in bedrooms surrounded by countless and seemingly endless pages of study notes. I know I hated this time of year and I never wish I were a student again when it comes to May and June! Many students may become desperate around this time for help – the ability to remain calm, keep a clear mind, maintain concentration and to hold on to a half decent nights sleep is all a challenge in itself, never mind the studying and exams as well!
So what help has natural health got to offer? Thankfully quite a lot.
(A) Useful herbs
AVENA SATIVA – Avena Sativa restores good mental balance without causing drowsiness or a morning after hangover. It acts to strengthen the nervous system. It supports a tired and overused brain and will relax and calm an anxious mind. Taken while studying it aids concentration and clarity of thought. Taken at bedtime it is very useful for clearing the mind of thought and worry, enabling sleep to come more easily.
RHODIOLA-This is a useful herb for those who find themselves completely stressed out (as opposed to depressed) by exam fever. Rhodiola is an adaptogen, which helps restore balance to stress. Rhodiola increases the bodies'resistance to stress by regulating the bodies' hormonal response to it. It acts on the hypothalamus gland in the brain and exerts a balancing effect on both mental and physical stress. Rhodiola has been shown to be useful in boosting physical energy, improving mental alertness, improving concentration and memory, improving sleep patterns and in helping to alleviate depression
Rhodiola is a stronger acting herb than Avena Sativa and is not recommended for use in children. There are no known side effects or contra-indications with Rhodiola and it can be a useful alternative to St. John's Wort for treating depression and insomnia. Rhodiola should not be taken alongside prescription antidepressants or tranquillisers or alongside hormone medication such as steroids, hormone replacement therapy and oral contraceptives.
ST. JOHN'S WORT -This herb is suitable for those who find that the pressure of forthcoming exams has got to them- to the point of darkening their mood. . Serotonin is a naturally occurring chemical in the brain, which makes us feel bright and cheerful. St johns Wort works to elevate the amount of serotonin present in the brain. The antidepressant or mood elevation effect of St. John's Wort will help lift the despairing mind. St. John's Wort cannot be taken alongside a number of specific prescription drugs so remember to check this when you are purchasing it.
GINKGO BILOBA-A herb well recognised for its ability to boost circulation to the peripheral parts of the body. This applies to the brain as much as to the hands and feet. Ginkgo Biloba opens the arterial blood flow to the brain so delivering more oxygen and sugar to the brain. This has proven to have a very direct positive effect on both memory and concentration. This is a useful herb for students who find it difficult to maintain long vigils of study or to retain vast quantities of information. Research has shown that a single dose of Ginkgo Biloba can increase brain function, concentration and memory for up to 6 hours. (B) Useful supplements
HIGH POTENCY VITAMIN B COMPLEX - This is almost an essential for all students. A strong vitamin B complex ensures good energy release from food, strengthens the function of both the nervous and immune systems, helps both body and mind cope with stress and encourages a healthy sleep pattern. Moreover a well-formulated strong multi-vitamin and mineral complex that incorporates the B vitamins in good quantity would probably be of even more use as this ensures that all the essential nutrients required for healthy body function are obtained. This applies in particular when the diet is allowed to suffer because of the demands of study.VITAMINS B5 AND C-These are two very useful vitamins for treating the physical symptoms of stress in the body. They also provide a useful alternative for those who prefer taking vitamins to herbs .The adrenal glands are very much involved in helping the body cope with stress. When the body is exposed to a prolonged period of stress, as is often the case with exams, the adrenal glands utilise much more vitamin B5 (panthenoic acid), and vitamin C than when the body is relaxed.
ACETYL- L – CARNITINE – Over the past ten years much scientific research has been conducted on Acetyl- L- Carnitine (ALC) in relation to the enhancement of cognitive function. ALC is a form of the amino acid L-Carnitine. Unlike L-Carnitine it has the ability to cross the blood brain barrier and has been shown to regenerate nerve cells in the brain. As a result studies on ALC have demonstrated improved memory, alertness and enhanced learning skills. While often recommended as a supplement for helping to prevent aging of the brain ALC has potential benefits for anyone, young or old, who is interested in improving their brain power. This may prove an ideal supplement for the mature student.
(C) Rescue Remedy
The Bach Flower remedies are a sequence of thirty-eight plant and flower remedies that help deal with emotional health. Each remedy aids a specific emotion. They can be taken individually or mixed together to help deal with mixed emotions.
Rescue Remedy is a blend of five flower essences combined for their ability to help relax and settle the mind when under pressure to perform. It can be used safely throughout the time preparing for exams and while taking the exams themselves.
(D) Aromatherapy oils
LAVENDER -An all time favourite for encouraging mental relaxation and sleep. Use it in the bath before bedtime to help you switch off or alternatively sprinkle a few drops on the pillow to promote quality sleep.
ROSEMARY –useful oil for helping clear the mind and encouraging clarity of thought. Use it in a burner while studying or just sprinkle a few drops on a tissue at your desk.
(E) Dietary issues
Try to remember the importance of a well balanced diet. Eating well really will make a difference to your ability to study and concentrate. While food preparation time may often be limited do not fall into the habit of nourishing your body on a regular basis with high sugar containing snacks and caffeine kicks. Aim to eat wholesome food for the most part – porridge, wholemeal bread, pasta, wholegrain brown rice, baked potatoes and homemade soup all represent good sources of energy for your body and mind. Incorporate more fruit (fresh or dried), nuts and seeds into your snacks rather than opting for the high sugar option. Limit your intake of caffeine, which is not that much higher in coffee than tea. Caffeine contributes to nervousness and can disrupt sleep patterns. Always try to have a substantial breakfast and evening meal. If you are a student cooking for yourself then make one-pot dishes such as soups, stews, casseroles, chilli, etc.
