At this time of year, many students find themselves struggling with stress. What with the vast amounts of information to retain, the hours spent concentrating, lack of sleep and exams, it can be difficult to cope with fatigue, anxiety and stress. What can we do to avoid this vicious circle and not succumb to stress?
A few tips to beat stress and exhaustion
The first thing to do is to give yourself regular breaks throughout the day in order to get some fresh air, release accumulated tension and relax. Anyone practising sophrology or yoga knows how important breathing can be in managing stress. Physical activity is also an excellent way to rid yourself of nervous exhaustion. It helps both, to regain energy, and to make sure you get a good night’s sleep. Don’t hesitate to set some time aside for running, for a bicycle ride, to go to the gym or the swimming pool – relaxation is guaranteed!
The second thing to do is to pace your days with regular and well-balanced meals in order to ensure optimal nutrition to the brain throughout the study period. It is best to spread your food intake into 4 regular meals (breakfast, lunch, tea and dinner), avoiding snacks, which produce peaks in blood sugar levels and will make you feel peckish! Opt for ‘slow carbs’ (known as complex carbohydrates, such as wholemeal breads, pasta and rice or even lentils); protein (animal and vegetable); fibre (fresh fruit and vegetables); and dried fruit, which are chockfull of vitamins and minerals. Finally, make sure to drink plenty of water and limit your intake of stimulants (coffee, energy drinks, etc.).
What about anti-stress plants?
Food supplements based on Ashwagandha (Withania somnifera L.), also known as Indian ginseng, are another good way to relieve stress. Known for its relaxing properties, this plant is one of the so-called adaptogenic plants, i.e. plants that adapt to the body’s needs. It can be taken by itself or in combination with other antioxidant or anti-fatigue ingredients.
Which are the best vitamins against fatigue?
The B group vitamins – B1, B2, B3, B5, B6, B8, B9, B12 – are the best known, because they are important in the production of energy, and contribute to maintaining optimal nerve function. Vitamin B5, for example, also stimulates intellectual performance and is therefore perfectly suited for periods of intense studying or exams. They are naturally in food (cereals, poultry, seeds, fruit and vegetables, etc.), but to ensure optimal intake during periods of intense fatigue, it is best to take regular and well-dosed supplements.
How to tackle exhaustion
Go for magnesium, the natural anti-fatigue mineral! Magnesium is essential for nervous and muscular balance. Necessary for many bodily functions, it is unique in relieving stress symptoms such as irritability, nervousness, muscle cramps, fatigue, etc.
When a balanced diet and a healthy lifestyle are no longer enough to meet your nutritional needs during times of stress, dietary supplements such as Mentalis Stress*, which contain vitamins, magnesium and Ashwagandha, can be very useful.
* Whithania somnifera L. extract helps the body to manage stress and to maintain physical and mental capacities in case of fatigue.