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).
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