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With exams around the corner it is easy to feel overwhelmed. There is no doubt that exam time can be a very stressful and daunting time for students (and sometimes parents).

Whether your studying for your junior cert, leaving cert, or college exams, it is important to look after yourself at this stressful period. I have teamed up with Eskimo Omegas to bring you our best Exams Tips to help you get through exam time smoothly.

During exam time you rely on one brain function above all others; Memory.

Relax, breathe, and remember you got this!

  1. Organization is key!

exam stress, exam tips, study, tips, eskimo omegas, eskimo 3.6.9, balanced diet, food ,nutrition, alison canavan, becomplete, exam time, study tipsHaving an organised approach to your studies really is half the battle!

Ensure you have a place to study and you have all your necessary subject books, test papers, stationary before you start your study session.

Don’t know where to start? Don’t worry. Break it down to simpler tasks.

Daily plan – This is what you can do day-to-day

  • Make a to-do list
  • Keep track of your assignments
  • What areas of study you need to focus on

Weekly Plan – overall plan for the week.

  • Dates of tests coming up
  • Tasks to be achieved this week

It is important to set a realistic timetable. If it is too demanding it will only end up stressing you out. Keep it simple.

 

  1. Eat a balanced diet

exam stress, exam tips, study, tips, eskimo omegas, eskimo 3.6.9, balanced diet, food ,nutrition, alison canavan, becomplete, exam time, study tipsEating healthily during the exam period is a great way of letting everything else take care of itself!

Good nutrition is essential at any time of the year, but especially during an exam year when your brain and body are under great stress.

Plenty of fruits, vegetables, seeds, protein and good fats are vital!

 

  1. Drink plenty of water

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Stay hydrated. Try to minimize sugary drinks and caffeine and aim for 2L of water per day! When dehydrated the body and mind becomes dazed and restless so getting that much needed H20 will help you keep your mind clear and your energy levels up!

 

  1. Take regular breaks – exercise!

exam stress, exam tips, study, tips, eskimo omegas, eskimo 3.6.9, balanced diet, food ,nutrition, alison canavan, becomplete, exam time, study tipsGet some fresh air and exercise for at least 30 minutes per day. This stimulates the brain and helps to de-stress and focus the mind.

Plan your revision so you can take breaks and revise what you’ve just learned before moving on to anything new. Plus, it makes for a nice respite from studying – win, win.

 

  1. Talk through what you learnt

Sometimes saying it out loud and saying it back to yourself in your own words can help you memorize what you just have just learnt.

 

  1. Past Papers

Practice make perfect! Look at previous exam papers and make note of what type of questions come up in what years. Look up sample answers and revision notes.

[bctt tweet=”During exam time you rely on one brain function above all others; Memory. Relax, breathe, and remember you got this!” username=”alicanavan”]

  1. Avoid distractions

exam stress, exam tips, study, tips, eskimo omegas, eskimo 3.6.9, balanced diet, food ,nutrition, alison canavan, becomplete, exam time, study tipsDevote your full attention to the task at hand. Yes, we know this sometimes can be a struggle – considering that the urge to procrastinate is at an all-time high. Ensure that you smartphone is turned off, on silent or left outside your study space. You can check your snapchats, Instagram and Facebook later at breaks!

 

  1. Get those much needed Zzzz’s

exam stress, exam tips, study, tips, eskimo omegas, eskimo 3.6.9, balanced diet, food ,nutrition, alison canavan, becomplete, exam time, study tipsSleep plays a critical role in memory and helps you retain information better.

Think of is as if your smartphone updating – the same way it needs the updates to keep functioning at top speed – so too you need your sleep to retain information.

Try to avoid all-nighters to avoid burn out. Go to bed and get up early to study that morning if needs be.

 

  1. Flashcards

exam stress, exam tips, study, tips, eskimo omegas, eskimo 3.6.9, balanced diet, food ,nutrition, alison canavan, becomplete, exam time, study tipsSmall, portable and one of the best ways to best to learn.

These cards are great for writing out short notes, keywords, and questions. Write out a question or a term on one side of the flashcard and the answer on the other side.

They are a great way to test yourself. Do a speed round – see how many you can get right in 10 minutes. Keep your flashcards subject divided and place all the ones your get right in one pile and the ones you get incorrect in another and then go over again.

ACRONYMS

Acronyms are words formed from the first letter of the first work of each point/ fact you want to remember.

Keep notes clear, simple and organised. Use colour.

 

Omega-3 – A Vital Part of Exam Preparation

 Omega-3, is a vital part of exam preparation. Our bodies can’t produce omega-3, so we need to get it through our diet.  Omega-3, the main beneficial fatty acid in fish oil, has been shown to

 

  • Reduce anxiety during exams by 20%
  • Improve memory and cognitive ability
  • Improved concentration – one study showed increased concentration within 2 hours of taking omega-3 proving that its never too late to start taking your omega-3s.
  • Helps improve learning and balance moods
  • Aids sleep which results in greater performance during the day.
  • Strengthens the immune system so that you don’t get run down.

 

Increasing your level of omega-3, either through diet or supplementation can lead to improved concentration, a sharper memory, less anxiety, overall making it easier to study.

It’s no surprise that omega-3 is so beneficial to brain health. The importance of these fatty acids becomes most obvious when they’re lacking. People who don’t get enough omega-3s in their diet can become demotivated, disinterested, forgetful and may experience low mood, while serious deficiency can lead to an increased risk of developing conditions such as ADD, dyslexia and depression.

DHA – A True Brain Food

 Just as calcium is essential for building strong bones, DHA is essential for good brain health. Studies show that you need 250mg DHA daily to support brain health. DHA helps to improve learning, mood, memory and concentration. To obtain omega-3, you can either eat 2 portions of oily fish per week (salmon, sardines, anchovies, mackerel, fresh tuna) or supplement with a high quality fish oil such as Eskimo Brain 3.6.9.

Get Focused with Eskimo Brain 369

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Whether you’re doing exams or just looking to increase brain power, Eskimo Brain 369 is the food supplement for you. With high levels of omega-3 DHA along with seed oils, vitamin D, E and CoQ10, your brain power will surge in no time.

Consumer Feedback

“I have used Eskimo-3 fish oils over the past few years and have found them unbelievably beneficial. Within 1-2 days I felt sharper and more focused. After a few weeks, my skin was smooth and clear, which I also attribute to the product. It is a natural, affordable and an amazing product, which I have recommended to friends.” Claire Breen, Galway

#collaboration #TherapyThursday

Sleep, bumps and cuts, caroline jackman, essential oils for kids, essential health, calm child, parenting, holistic parenting, alison canavan, be complete, lavender, wild orange

Like most parents, I go to great lengths to look after my child’s health and work hard to support her physical and emotional well-being. The world is an exciting place for any growing child but also full of its own challenges for immature immune systems and developing emotions. Essential oils provide a wonderful way to help support a child’s health and in my own home have become a first line of defence for the majority of typical childhood concerns. There are of course occasions where medical attention is needed but for minor injuries and illnesses, essential oils can provide effective relief. Children are very responsive to aromas and essential oils can also be a wonderful way to support children dealing with emotional upset. Here are some tips for beginning to use essential oils with children.

Bumps & Cuts

Cuts & scrapes can sometimes be an everyday occurrence for parents of adventurous kids. Using natural remedies can effectively help with healing and at the same time the aroma of the oils helps to calm emotions. Melaleuca essential oil is a great natural disinfectant which helps healing when applied to cuts & scrapes. I like to mix Melaleuca, Lavender & Frankincense together and spray on cut knees. Lavender is comforting & soothing and Frankincense supports skin regeneration.

Sickness

When a child is suffering with any minor illness, it is difficult for a parent to deal with, especially if it interferes with the child’s appetite and sleep. Once a child attends crèche or starts socialising with other children, illnesses like coughs & colds can become a common occurrence. Eucalyptus, Melaleuca and lemon used topically and aromatically can help with coughs and congestion. Diffusing these types of supportive oils in a child’s room at night is a helpful way to open airways for a more restful sleep. Lavender used topically can provide relief to rashes, earaches, headaches and can also help soothe a teething baby. Diffusing or exposing a child to essential oils like wild orange, clove, cinnamon & rosemary can all help to boost a their immune system in a safe and natural way.

Emotional health

Lavender and citrus oils like lemon, bergamot and wild orange can help manage anger or stress for little ones. Rubbing oils between the palms of your hands, cupping them over a child’s face (without touching skin) and letting them inhale the aroma is a really effective way for them to benefit from the positive effects. Choosing oils like spruce, vetiver and Frankincense can help children deal with mood swings or new social environments like the first day of school.

Study

Create a positive and happy learning atmosphere for a child doing homework or study by diffusing or inhaling an essential oil like rosemary, which helps to balance emotions and combat mental fatigue. Lemon essential oil can help concentration, reduces stress and is a refreshing scent that will elevate a child’s mood.

Sleep

Whether you have an infant who hates nap time or an older child scared of the dark, essential oils with calming and sedative properties can help everyone in the family get a good night’s sleep. Diffusing essential oils is an easy and effective way to help balance children’s emotions and create a more peaceful space for sleeping. Lavender, roman chamomile and vetiver are some of the many oils which can help children to wind down and sleep soundly.

When using essential oils on children, it is important to first apply a small amount of oil to test for skin or other sensitivity. Avoid using essential oil on a child’s hand as they may easily transfer it to their eyes or mouth. Always use 100% pure therapeutic grade oils.

 

‘Calm Child Blend’

Diffuser Recipe

3 drops lavender

3 drops wild orange

 

Essential oils can be used aromatically to affect mood and open airways; topically for quick absorption into the body through the skin, and internally for immune & digestive support. It is important to select therapeutic grade oils free from synthetics.

Essential oils are a great way to improve your health easily and quickly. Drop me a line if you’d like to learn more about using essential oils or where to purchase 100% pure oils.…

 

caroline@honestabouthealth.com