Mastering Student Life: 5 Tips from a Lifelong Student Written by Dr. Nicole Michaud, Naturopathic Doctor

With over a decade in post secondary education, and 13 years before that for K-12, I am not saying I’m an expert but I am saying I have a lot of experience as a student!  I have tried almost every way, including a lot of ways that didn’t work, to be a successful student. Here are my top 5 tips for how to student right. 

1. Don’t sacrifice (too much) sleep for studying. There is a very real need for sleep when your brain is trying to turn short term information into long term. When we cram into the wee hours of the night we not only wake up with less to offer, but if you haven’t had enough hours to set that information in, you won’t be able to recall it when you need it.

2. Eat good food. I don’t mean good like just tastes good, but foods that are nutritious and fuel the brain and body. Studying is very demanding for your body. You wouldn’t put muddy water into your cars gas tank, so why would you think your body can run off the food equivalent? Schools meal plans generally have a lot of less than nutritious options, so be very mindful of that when you pre-pay, and save some bucks for cooking at home or foods that you may have to go to the grocery store for. As a side note, you will appreciate home cooked meals SO much more after a few months at school. Soak those moments in, and pack some leftovers back with you whenever possible.

3. Move your body. Exercise, it any of its many forms, is key for blood flow to your brain. I had some classmates that would do the stairs in their apartment building between every lecture package they were reviewing. Some would run every morning, some would do yoga every night. I played hockey 2-3 times per week. Whatever it is that gets you out of your chair is great! If you feel like between classes, sleeping, eating, and movement you have no time for studying try combining movement and studying— record yourself reading your notes and listen to them during a walk (admittedly easier for some classes than others). This also worked well for a classmate of mine during her long commutes to school. She would record the lecture in class and have the prof teach it to her twice! The other thing about exercise is how AMAZING it is as a stress release and believe me, stress is a normal part of school.

4. Don’t Procrastinate. Start your assignment within 48 hours of getting it. This would have saved me SO much stress and more sleep not to mention better grades had I just done this in my undergrad! If you at least get something on the page right away HOPEFULLY by the night before its due you have had time to review, fix, ask for help—so you have an assignment you can be proud to hand in. This brings me to my last tip.

5. Ask for help! This is a sign of strength, not weakness. There will be things you are good at, and things you are not as good at. Whether you’re teaming up with a classmate for study sessions, asking a T.A or prof for help, or paying a tutor, find a way to build on your weaknesses and you may even help others by sharing your strengths.

 Spotlight on Magnesium 

Magnesium is an essential mineral in the human body.  It is required to make energy, in the form of a molecule called ATP, in our cells. It is also required for hundreds of other processes (over 300 in total). With this information it is not surprising that a vast majority of us are lacking adequate amounts of magnesium in our day to day lives.  Mild to moderate deficiency can present as fatigue, depression, anxiety, insomnia, muscle cramps and twitches, and insomnia. This mineral is also kept in balance with calcium, which in turn can affect bone formation and, if deficient—breakdown. 

There are many forms of magnesium and choosing the right one for your body might seem a bit overwhelming.  Here is a basic overview of the most commonly available forms. 

Magnesium (Bis)glycinate: Think muscles and vessels.  This formula is well absorbed into the cells and can be helpful for cramps, muscle twitches, restless legs, post exercise soreness, and to relax the body before bed. High blood pressure and migraines can have some benefit if these symptoms are caused by contracting vessels.  Additionally, if you find yourself craving chocolate or sweets this can be a sign of needing a boost in this mineral. 

Magnesium Citrate: Constipation relief! Having a bowel movement daily is extremely important for removing toxins in your body. Without this toxin removal we can end up with excess weight, fatigue, brain fog, irritability, hormone imbalances, and many more. If a daily BM isn’t the norm for you, magnesium citrate for a few days might be just the ticket. This formula works by drawing water into the bowels, rather than being easily absorbed into the body. After a few nights of the right dose you should have some regularity.  On the flip side, if loose stools are the norm for you, this is likely not the best formula to try. 

Magnesium Carbonate:  This is often used as an antacid for heartburn and is best absorbed with some citric acid vitamin C. In the body this formulation is altered into magnesium citrate. This can cause digestive disruption if you’re already regular and might not be the best way to address the root cause of your heartburn. 

Magnesium Oxide:  This is the main component in milk of magnesia which was a popular constipation relief in the past but is rarely used now because of its poor absorption past the digestive tract. Like its carbonate cousin, it has been used for heartburn. Again, supplementing with this won’t be addressing the cause and is just a short term band-aid. 

Magnesium Malate: Malic acid, often sourced from fruit and wine, is added to magnesium and used in food preparation to increase the acidity and preservation of foods. It will act in a similar fashion to magnesium citrate with similar benefits and side effects.

Magnesium Sulfide/ Sulphate:  Epsom salt baths!  This form is great for soaking in some magnesium in a nice warm bath.  Adding 1-2 cups in your bath water can absorb through the skin and help with muscle cramps, migraines, sleep onset, restless legs, and after a tough workout. Caution: Epsom salts should not be ingested. 

Magnesium Taurate: When added to the amino acid Taurine, this formula of magnesium is gaining credibility in cardiovascular and diabetic health. It is possibly useful for increasing insulin sensitivity, showing possible benefit for type 2 diabetics.  Another area of research for this mineral compound is preeclampsia by which is is proposed to both have preventative and therapeutic effects. 

While supplementation is needed for some people, increasing magnesium in your diet is beneficial as well. Magnesium is highest in our dark leafy greens (cooked), avocados, nuts and seeds, legumes and whole grains like quinoa. Sources like potato and rice tend to be depleted because of our agriculture practices and the depletion of the soil these are grown in. 

Disclosure: This article is intended for information purposes only and is not medical advice. For a health plan tailored to you, please reach out to me or your local naturopathic doctor for a full naturopathic intake appointment.  If you are outside British Columbia please feel free to ask who I would recommend in your area. 

Sources:

Gaby, A. (2017). Nutritional medicine, second edition. Fritz Perlberg Publishing. 

Clinical applications of magnesium: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637834/

Magnesium absorption: https://pubmed.ncbi.nlm.nih.gov/32098378/

Soil Depletion: https://pubmed.ncbi.nlm.nih.gov/14653505/

Magnesium Taurate: https://pubmed.ncbi.nlm.nih.gov/8692051/

Preeclampsia: https://pubmed.ncbi.nlm.nih.gov/8910874/