Study Tips

Here are a few proven tips for getting the most out of studying

  1. Pick a place and time. Everyone has their own idea about the best place and time to study. …
  2. Study every day. …
  3. Plan your time. …
  4. Discover your learning style. …
  5. Review and revise. …
  6. Take breaks. …
  7. Ask for help. …
  8. Stay motivated.

Studying a little bit every day you’ll be continually reviewing things in your mind. This helps you understand things. It also helps you avoid the stress of last-minute cramming.

Early in the year an hour or two a night might be enough to stay on top of things. Later in the year, you might need to study more each day.

If you’re finding it hard to find time to study, cut back on some of your other activities. Prioritizing study might mean spending less time online, or it might mean cutting back on shifts at work, or giving the weekend sport a miss for a while.

Time Planner

Making plans will help to get your studying in motion, so you can make the most of your study time.

  • Set alarms – Set alarms to remind you about your study plans. A regular reminder will help you and the goals you set for your self.
  • Using a planner – a Wall calendar or planner can help in keeping everything organized whenever you’re studying. Mark it up with important dates, like exams and assignment due dates. Use it to block out your regular study timetable too.
  • Make to-do lists – Lists break tasks down into the manageable block. At the start of the week, make a list of the things that you need to have done by the end of the week. Make a to-do list at the start of each study session too, so that you’re clear about what you need to be doing with your time. 
  • Set time limits – Before you start your study session, have a look at your to-do list, and do your planing. If you don’t get something done in the set time, consider whether it’s the best use of your time to keep going with it, or to start working on something else.

To discover your learning style is very IMPORTANT

Discover your learning style

We all preferred a way of learning. Get to know the learning style you’re most comfortable with and study in the ways you learn best.

These styles are just a way to think about different studying techniques. They’re not hard and fast rules that say you should only study in one way. Try each of these out and see which ways you prefer.

  • Auditory learners prefer to learn by listening. Try reading your notes aloud and discussing them with other people. To record key points and play them back can be very helpful.
  • Visual learners prefer to learn by seeing. Try using colours in your notes and draw diagrams to help represent key points. You could try to remember some ideas as images.
  • Tactile/kinesthetic learners prefer to learn by doing. Try using techniques like role-playing or building models to revise key points.

Review and revise

At least once a week you should go back over the things you’ve studied in class. Thinking things over and making sure you understand the work and he study material can help you to remember when you need them the most.

  • Quiz – Getting help to quiz you on key concepts can help. Offer to help your friends with their work as well. Quizzes are great ways to get confident about what you know and find out what you still need to learn. Flashcards can be helpful as well.

VITAMINS AND SUPPLEMENTS

11 Vitamins and Supplements that Boost Energy

1: Ashwagandha
2: Rhodiola Rosea
3: Creatine
4: Tyrosine
5: Beetroot Powder
6:Caffeine with L-Theanine
7: Citrulline
8: Vitamin B12
9: Melatonin
10: CoQ10
11: Melatonin

1: ASHWAGANDHA

Ashwagandha is one of the most important medicinal herbs in Indian Ayurveda, one of the world’s oldest medicinal systems.

Ashwagandha is thought to increase energy by enhancing your body’s resilience to physical and mental stress.

In one study, people given Ashwagandha showed significant improvements in several measures of stress and anxiety, compared to those given a placebo. They also had 28% lower levels of cortisol, a hormone that increases in response to stress.

Strengthening these findings was a review of five studies examining the effects of Ashwagandha on anxiety and stress.

All of the studies showed that those who took Ashwagandha extract scored better on tests measuring stress, anxiety and fatigue.

In addition to improving mental fatigue and stress, research also suggests Ashwagandha can alleviate fatique associated with exercise.

A study of elite cyclists found that those who took Ashwagandha were able to cycle 7% longer than those given a placebo.

What’s more, research suggests that Ashwagandha supplements are safe and have a low risk of side effects.

*Ashwagandha is thought to reduce mental and physical fatigue, thereby increasing energy levels.

1.ASHWAGANDHA

Ashwagandha is a plant. The root and berry are used to make medicine.

Ashwagandha has a lot of uses. But so far, there isn’t enough information to judge whether it is effective for any of them.

Ashwagandha is used for arthritis, anxiety, bipolar disorder, attention deficit hyperactivity disorder (ADHD), balance, obsessive-compulsive disorder (OCD), trouble sleeping (insomnia), tumors, tuberculosis, asthma, a skin condition marked by white patchiness (leukoderma), bronchitis, backache, fibromyalgia, menstrual problems, hiccups, Parkinson’s disease, under-active thyroid (hypothyroidism), and chronic liver disease. It is also used to reduce side effects of medications used to treat cancer and schizophrenia. Ashwagandha is used to reduce levels of fat and sugar in the blood.

Ashwagandha is also used as an “adaptogen” to help the body cope with daily stress and as a general tonic.

Some people also use Ashwagandha for improving thinking ability, decreasing pain and swelling (inflammation), and preventing the effects of aging. It is also used for fertility problems in men and women and also to increase sexual desire.

Ashwagandha is applied to the skin for treating wounds, backache, and one-sided paralysis (hemiplegia).

The name Ashwagandha is from the Sanskrit language and is a combination of the word ashva, meaning horse, and gandha, meaning smell. The root has a strong aroma that is described as “horse-like.”

In Ayurvedic, Indian, and Unani medicine, ashwagandha is described as “Indian ginseng.” Ashwagandha is also used in traditional African medicine for a variety of ailments.

Don’t confuse Ashwagandha with Physalis alkekengi. Both are known as winter cherry.

How does it work?
Ashwagandha contains chemicals that might help calm the brain, reduce swelling (inflammation), lower blood pressure, and alter the immune system.

What does Ashwagandha do for the body?

Ashwagandha is an ancient medicinal herb with multiple health benefits. It can reduce anxiety and stress, help fight depression, boost fertility and testosterone in men, and even boost brain function

How long does it take Ashwagandha to work?

Similar effects were observed with 750–1,250 mg of Ashwagandha per day taken for 30 days. Summary Daily doses of 500 mg of ashwagandha may provide small increases in muscle mass and strength in as little as eight weeks.

What are the side effects of Ashwagandha?

Although ashwagandha supplements (typically taken for anxiety or stress) are generally well-tolerated when taken short-term (weeks to a few months) in typical dosages, mild to moderate side effects such as headache, sleepiness, and stomach upset have been reported in clinical studies

Does Ashwagandha make you sleepy?

Ashwagandha might cause sleepiness and drowsiness. Drugs that cause sleepiness and drowsiness are called sedatives. Taking ashwagandha along with sedative medications might cause too much sleepiness

(PDM)

2: RHODIOLA ROSEA

Rhodiola rosea is an herb that grows in certain cold, mountainous regions. It’s widely used as an adaptogen, a natural substance that enhances your body’s ability to cope with stress.

In one study, researchers combined and analyzed the results of 11 studies that examined the effects of rhodiola on physical and mental fatigue in more than 500 people.

Of the 11 studies, 8 found evidence that rhodiola can enhance physical performance and ease mental fatigue. There were also no major safety risks associated with rhodiola supplements.

Another review concluded that rhodiola carries a low risk for side effects and may be helpful for alleviating physical and mental fatique.

Rhodiola has been suggested to help with depression as well, which is commonly linked to fatigue.

A 12-week study compared the antidepressant effect of rhodiola to the commonly prescribed antidepressant sertraline, or Zoloft.

Rhodiola was found to reduce symptoms of depression, but not as effectively as sertraline.

However, the Rhodiola produced fewer side effects and was better tolerated than sertraline.

3: CREATINE

Creatine is a chemical that is found in the body. It is found mostly in muscles but also in the brain. As well as in foods such as seafood and red meat. Creatine can also be made in the laboratory.

Creatine is most commonly used for improving exercise performance and increasing muscle mass in athletes and older adults. There is some science supporting the use of creatine in improving the athletic performance of young, healthy people during a brief high-intensity activity such as sprinting. Creatine is often used as a dietary supplement to improve muscle strength and athletic performance. As well as improve brain function among those with low creatine levels, those who took the supplement scored significantly higher on both memory and intelligence tests than those who did not.

In addition to improving athletic performance and muscle strength, creatine is taken by mouth for muscle cramps, multiple sclerosis (MS), depression, and many other conditions, but there is no good scientific evidence to support these uses.

How does it work?

Creatine is involved in making the energy muscles need to work.

Vegetarians and other people who have lower total creatine levels when they start taking creatine supplements seem to get more benefits than people who start with a higher level of creatine. Skeletal muscle will only hold a certain amount of creatine; adding more won’t raise levels any more. This “saturation point” is usually reached within the first few days of taking it.

When taken by mouth: Creatine is LIKELY SAFE when taken by mouth, short-term. Doses up to 25 grams daily for up to 14 days have been safely used. Lower doses up to 4-5 grams taken daily for up to 18 months have also been safely used. Creatine is POSSIBLY SAFE when taken by mouth, long-term. Doses up to 10 grams daily for up to 5 years have been safely used in research.

Creatine can cause stomach pain, nausea, diarrhea, and muscle cramping.

Creatine causes muscles to draw water from the rest of your body. Be sure to drink extra water to make up for this. Also, if you are taking creatine, don’t exercise in the heat. It might cause you to become dehydrated.

Many people who use creatine gain weight. This is because creatine causes the muscles to hold water, not because it actually builds muscle.

There is concern that creatine might cause irregular heartbeat in some people. But more information is needed to know if creatine can cause this problem.

Side Effects & Safety

Special Precautions & Warnings:

Pregnancy and breast-feeding: There is not enough reliable information about the safety of taking creatine if you are pregnant or breast feeding. Stay on the safe side and avoid use.

Children: Creatine is POSSIBLY SAFE in children when taken by mouth, short-term. Creatine 3-5 grams daily for 2-6 months has been taken safely in children 5-18 years of age. Creatine 2 grams daily for 6 months has been taken safely in children 2-5 years of age. Additionally, creatine 0.1-0.4 grams/kg daily for up to 6 months has been taken safely in both infants and children.

Bipolar disorder: There have been cases of manic episodes in people with bipolar disorder who took creatine daily for 4 weeks. Creatine might make mania worse in people with bipolar disorder.

Kidney disease or diabetes: Do not use creatine if you have kidney disease or a disease such as diabetes that increases your chance of developing kidney disease. There is some concern that creatine might make kidney disease worse.

Parkinson’s disease: Caffeine and creatine taken together may make Parkinson’s disease get worse faster. If you have Parkinson’s disease and take creatine, use caffeine with caution.

4: TYROSINE

Tyrosine is an amino acid. Amino acids are the building blocks of protein. The body makes tyrosine from another amino acid called phenylalanine. Tyrosine can also be found in dairy products, fish, meats eggs, nuts, beans, oats, and wheat.

Tyrosine is also commonly used to improve learning, memory, and alertness, especially during a stressful situation and focus,

The body uses tyrosine to make chemical messengers that are involved in conditions involving the brain such as mental alertness.

Tyrosine is a popular dietary supplement used to improve alertness, attention, and focus. It produces important brain chemicals that help nerve cells communicate and may even regulate mood. Despite these benefits, supplementing with tyrosine can have side effects and interact with medications (please keep that in mind, and do diligent research)

Stress can negatively affect your reasoning, memory, attention and knowledge by decreasing neurotransmitters.

Side Effects & Safety

  • Adrenaline and noradrenaline: These hormones are responsible for the fight-or-flight response to stressful situations. They prepare the body to “fight” or “flee” from a perceived attack or harm.
  • Thyroid hormones: Thyroid hormones are produced by the thyroid gland and primarily responsible for regulating metabolism
  • Dopamine: Dopamine regulates your reward and pleasure centers. This important brain chemical is also important for memory and motor skills.

Tyrosine seems to be safe when taken by mouth in doses up to 150 mg/kg per day for up to 3 months. (Short-term) Some people experience side effects such as nauseaheadachefatigue, and heartburn. There isn’t enough information available to know if tyrosine is safe for children to use in medicinal amounts.

SPECIAL PRECAUTIONS & WARNINGS:

Pregnancy and breast-feeding: There isn’t enough information available to know if tyrosine is safe to use during pregnancy and breast-feeding. Stay on the safe side and only use in food amounts.

Overactive thyroid (hyperthyroidism) or Graves’ disease: The body uses tyrosine to make thyroxine, a thyroid hormone. Taking extra tyrosine might increase thyroxine levels too much, making hyperthyroidism and Graves disease worse. If you have one of these conditions, don’t take tyrosine supplements.

5: BEETROOT POWDER

Beetroot is a natural detoxer

BEETROOT CONTAINS:

Vitamins, minerals & antioxidants

Following minerals

  • Zinc
  • Selenium
  • Iron
  • Manganese
  • Copper
  • Sodium
  • Magnesium

Good source of the vitamin B Folate (it prevent neural tube defects-spinal bifida & anencephaly)

Beetroot is a good source of potassium (a mineral & electrolyte)

Antioxidant like betaine helps to protect your liver from toxins

The main power of beetroot is that it dilates blood vessels, this allows for increased blood flow.

Beetroot also contains low calories.

Beetroot poweders works better than beetroot ( because you have to consume a few to produce enough nitric oxide).

BEETROOT JUICE

6 medium size beetroot

1 Tbsp of ginger

1 lemon

The juice is best consumed fresh for effectiveness

BENEFITS OF BEETROOT:

  • Helps with power boost through exercise workouts
  • Increases exercise endurance
  • Helps with recovery time
  • The vitamin C helps with your skin & hair
  • Heart health
  • Boost brain function & brain health
  • It gives you a sugar surge
  • It helps to lower your blood pressure
  • It can help improve muscle power in people with heart problems
  • Studies have shown that it can help with slowing down the progression of dementia

Caffeine with L-Theanine

The L-theanine and caffeine combination helps with improving accuracy and speed when studying or doing tasks. It helps with attention-switching as well as distracting information.

L-theanine have health benefits as well

Better level of sleep

Improves mental focus (as described previously)

L-theanine occurs naturally in black tea as well as green tea.

4 VITAMINS THAT HELPS WITH BRAIN HEALTH AND MEMORY

1: Vitamin C

Vitamin C, also known as ascorbic acid and ascorbate, is a vitamin found in various foods and sold as a dietary supplement. It is used to prevent and treat scurvy. Vitamin C is an essential nutrient involved in the repair of tissue and the enzymatic production of certain neurotransmitters.

Vitamin C Foods

Acerola Cherries

Chili Peppers

Guavas

Sweet Yellow Peppers

2: Vitamin K

Vitamin K is a group of structurally similar, fat-soluble vitamins found in foods and in dietary supplements. The human body requires vitamin K for complete synthesis of certain proteins that are needed for blood coagulation or for controlling binding of calcium in bones and other tissues.

Vitamin K Foods

Swiss Chard Brussels Sprouts

Soybean Oil Kale

Hard Cheeses Kiwi

Pork Chops Soft Cheese

Spinach Chicken

Green Beans Broccoli

Avocado Green Peas

Beef Liver Prunes

3: Vitamin E

Vitamin E is a group of eight fat soluble compounds that include four tocopherols and four tocotrienols. Vitamin E deficiency, which is rare and usually due to an underlying problem with digesting dietary fat rather than from a diet low in vitamin E, can cause nerve problems.

Vitamin E Foods

Sunflower Seeds Hazelnut Oil

Wheat Germ Oil Almonds

Pine Nuts Peanuts

Avocado Atlantic Salmon

Red Sweet Pepper  Brazil Nuts

Kiwifruit Mango

4: Vitamin B

B vitamins are a class of water-soluble vitamins that play important roles in cell metabolism. Though these vitamins share similar names, they are chemically distinct compounds that often coexist in the same foods. In general, dietary supplements containing all eight are referred to as a vitamin B complex.

Meat  Legumes

Whole grains Dark, leafy vegetables

Bananas Eggs and dairy products

Broccoli Citrus fruits

Avocados Fish

(PDM)