Mind-Body Secrets for College Success - Six Key Secrets

Embrace the secrets of the body-mind connection and tap into an inexhaustible supply of power and energy leading to your college success. College is a demanding challenge. The role of the physical body is key to peak performance. This secret tool allows us to summon the full measure of our brainpower and talent on demand without hesitation. Strong study habits and academic discipline are most productive when performed by a brain and a body well fueled and precisely tuned. Six key secrets of mind-body performance are nutrition (do's and don'ts), hydration, exercise, sleep and true relaxation.

Secret #1?Focused Nutrition_____ Superior brainpower requires high quality fuel. The brain is fueled by oxygenation, hydration and proper nutrition, namely carbohydrates. Carbohydrates are transformed into glycogen within the body, fueling the muscles and the brain. The brain uses 50% of the body's available glycogen and even more when under stress (like during exams). Despite protein's reputation as "brain food", complex carbohydrates are a far superior fuel. Aim for a mix of 2/3 complex carbohydrates and 1/3 protein in your meals and snacks. The best strategy to fuel the brain is to begin the day with a complex carbohydrate rich breakfast and then eat lightly and nutritiously; 'grazing' throughout the day. Be sure to keep the brain well supplied with another 'nutrient': water.

Secret #2?Diet Downfalls_____ Despite the popularity of low- carb weight-loss plans, one of the largest contributors to poor mental performance is a diet low in complex carbohydrates. Yet, avoiding certain types of food supports high-level brain functioning. Sugary, fatty, and many protein heavy foods are poor quality brain fuel. Sugar increases anxiety while providing a jittery, scattered rush of energy, followed by a dramatic crash in energy, thinking ability and sometimes mood. Fats and protein slow the brain and create foggy thinking. It is much better to save the cheeseburger or steak until after the exam or power-study session.

Secret #3?Ample Hydration_____ Proper hydration is another secret component to boosting brainpower. Brain tissue itself is 85% water, and the brain is quite sensitive to dehydration. Ample hydration allows the brain to function most efficiently, much like grease on gears. Conversely, dehydration slows the brain and is a major factor in fatigue. Reach for a tall glass of spring water rather than a caffeinated beverage, as it will serve you better as a student needing energy and focus. Conservative and judicious use of caffeine can be a useful study aid, but more often it is overused or abused and has an overall negative effect on performance. Be aware that coffee is especially dehydrating. For maximum benefit drink 48-64 ounces of water per day. The benefits extend far beyond boosting your brainpower to support the health of your entire being.

Secret #4?Essential Exercise_____ Exercise nourishes the brain with oxygen while cleansing the body of performance damaging chemicals. Exercise relieves the body of stress and it's by-products to create clearer, more creative thinking. Exercise trains the body to handle stress as well as aiding in recovering from stress. Stress itself is not bad. Stress creates growth (mental, physical and emotional), yet the growth occurs during a recovery period. Exercise addresses both sides of this equation; it can relax as well as increase stress capacity. This is especially true when the form of exercise is carefully chosen to create a specific effect. For example, a kickbox-aerobics class or long run may be the best choice when you feel dull and sluggish or frustrated and irritable. Yoga, Chi Gung or a nature walk help soothe nerves and re- focus the mind when you feel pressured or anxious. There is a physiology to our emotions and it is well established that we learn and perform better when we feel good. Exercise is a major key to peak performance that powerfully supports academic and personal success both in college and in life.

Secret #5?Quality Sleep_____ We underestimate the importance of quality sleep and true relaxation on our success. However, it is essential. We need at least seven hours sleep for peak performance. Naps are great, but not as a substitute for regular sleep. Studies actually show that "early to bed, early to rise" really does create success. This may be quite a challenge at school, but keep it in mind.

Secret #6?Deep Relaxation_____ College success can be derailed by the wrong kind of relaxation. While socializing and 'partying' has it's traditional place in college life, they do not fulfill the requirements of "deep relaxation." Highly personal, develop your own repertoire of spirit-feeding, body-soothing activities like nature walks, playing an instrument, inspirational reading, deep breathing exercises, star-gazing, meditating or yoga practice. Eventually you will be able to precisely read your body's signals and take meaningful action to enhance your talents and abilities despite any outer stress or circumstance.

Most advice about achieving college success is centered on developing excellent study habits. While academic discipline and strong study habits are indisputably key factors in college success, there is a powerful 'secret tool' at work at the very foundation of all our efforts. Achieving meaningful success at college, both academically and personally, requires a holistic approach. All mental and emotional strategies we may employ are deeply affected by our core foundation: the physical body.

Copyright 2005 Karen B. Cohen

Karen B. Cohen is a performance and wellness coach living in a college town in rural Virginia. She works frequently with the faculty and students at Washington and Lee University. Most recently Karen presented "New Paradigms in Modern Leadership" as part of the "Lessons in Leadership" seminar series at W&L. She is available for seminars, workshops and individual coaching, and can be reached through her latest project http://www.RockbridgeMag.com (Karen@RockbridgeMag.com).

---

How to Survive First Year Engineering

So you just got accepted in your engineering program?joy, but... Read More

Surviving School

Well, I finally finished my 1st semester of college and... Read More

Whats behind the Explosive Growth in Distance Learning?

There is a ground swell of support globally to support... Read More

College Bound: The Organized Dorm

I can still remember my shopping list for my first... Read More

Medical Assistant - Medical Assistant Distance Education

Considerations in Distance Education for the Medical Assistant InstructorMedical Assistant... Read More

Five Steps To Choosing A College

My name is Debbie Ross. The information I have about... Read More

Saving For College ? Your Number Two Priority

In today's highly competitive college admissions process, families must never... Read More

Online Degree Education - Advantages

Distance education has been getting a lot of attention lately,... Read More

Writing The All-Important College Application Essay

The application essay is the most crucial piece of writing... Read More

Why are Some Online Degree Colleges Better than Others?

Any student who is on the lookout for online degree... Read More

The Pros and Cons of an Online College Degree

Getting a college degree online seemingly appears to be a... Read More

The Freshman 15, or 20, or 25

Now I remember being a freshman in college, and let... Read More

What to Look For When Choosing an Online University

A college degree gives a person a guarantee of higher... Read More

The Family University Network: Unplugging Institutional Higher Education

Why not build a Christian family enterprise with the energy,... Read More

What You Should Know About Scholarships

When it's time to go to college, the word "scholarship"... Read More

CRI Releases Its 2003-2004 College Graduate Survey

Upper Saddle River, N.J. - May 2004 - Compensation Resources,... Read More

College Roommates: Threes A Crowd

It's hard enough sharing a dorm room the size of... Read More

Limperts Academy of Design Opens Interior Design Education / US and Canada

You may be bursting at the seams with natural talent,... Read More

Why Pursue Your Degree Online?

Distance education has been around longer than people may realise.... Read More

Student Moans and the Quarterlife Crisis

It's that time of year again when global issues take... Read More

The Key to Online College Classes - Have It Your Way

Never before has online education been more esteemed than today.... Read More

Online Education: 57 Leading Institutions

Getting a college degree today is easier than ever before... Read More

5 Leading Online Schools

The internet has revolutionized many parts of our economy. You... Read More

Online Education and Digital Divide

Digital Education is really coming along thanks to the US... Read More

Acupuncture and Oriental Medicine

There are over 50 Acupuncture Schools in the United States.... Read More

7 Tips To Avoid the College Low Expectations Game

Many public universities play the "Low Expectation Game" (see article... Read More

Why You Should Choose an Accredited Online Degree

An accredited online degree is a college degree that is... Read More

How to Give Yourself a Raise with an Online College Degree

There are many people today from all walks of life... Read More

Outstanding Business Professors at WVU, Part 2

Stratford Douglas enrolled at the University of North Carolina in... Read More

Revolt of the Scholars

Scindex's Instant Publishing Service is about empowerment. The price of... Read More

An Education in Saving on Textbooks

Every year students flock to the college bookstore to purchase... Read More

Creating the Acceptable College Applicant

America's colleges and universities no longer have enough room to... Read More

Who Should Earn an Online Associate Degree?

An online associate degree is a two-year general studies degree... Read More