Health store help

Looking for advice on natural health and wellbeing? Your local independent health stores can offer a wealth of knowledge and expertise. This issue we speak to Rob Whinnett, owner–manager of Blásta Wholefoods in Dungarvan, Co Waterford

A small amount of work and exam-related is perfectly normal. In fact, a certain level of nervous energy can sharpen focus and help you stay motivated. However, when stress becomes overwhelming, it can feel debilitating and may negatively impact concentration, memory and overall performance. Learning how to manage stress effectively in the run-up to exams and during busy work periods can make a significant difference.

Staff in your local independent health store will have a great deal of experience in supporting people through stressful periods, whether it’s job interviews, driving tests, bereavement or exams. They understand that stress affects everyone differently and can offer tailored advice based on your individual needs, lifestyle and any existing health concerns.

Prioritise a healthy sleep routine
One of the most common challenges during exam season is disrupted sleep. Late-night revision sessions, screen time and worry can all interfere with a healthy sleep routine. Lack of sleep can worsen stress levels, increase irritability and make concentration far more difficult. Prioritising a consistent bedtime routine can help to regulate your body clock. Avoid stimulants such as coffee, alcohol and energy drinks in the evening, as these can interfere with sleep quality. Instead, consider winding down with a calming herbal tea, such as chamomile or lemon balm, or a magnesium supplement to help relax the muscles and support a restful night’s sleep.

Practise good nutrition
Nutrition also plays a crucial role in maintaining steady energy and focus. A balanced, nourishing diet helps to keep blood sugar levels stable, preventing the spikes and crashes that can leave you feeling anxious or fatigued. Aim for regular meals built around slow-release carbohydrates such as wholegrains, alongside protein, healthy fats and plenty of fruit and vegetables. Swapping high-sugar snack bars for nuts, seeds or oat-based snacks can help maintain steady energy throughout revision sessions.

Staying hydrated is equally important, as even mild dehydration can affect focus. Herbal teas such as chamomile, peppermint or specially blended calming infusions can provide hydration while also encouraging relaxation.

Take regular breaks
It’s equally important to take regular study breaks. Gentle exercise, even a brisk walk in fresh air, can clear the mind, ease tension and boost natural energy levels. Physical movement encourages circulation and supports the body’s stress response, helping you return to study feeling refreshed rather than depleted.

Stress can also temporarily suppress the immune system, making you more vulnerable to colds and minor infections at the worst possible time. Supporting your immune health during busy periods can be helpful. Traditional herbal options such as echinacea or elderberry extract are often chosen to provide additional support.

For those who feel particularly anxious, your local health store can advise on calming herbs suited to your needs. Options such as ashwagandha or passiflora are commonly used during periods of stress. A good quality B complex may also help to calm the nerves and give you an energy boost. With the right support, exam season can feel more manageable. Good sleep, balanced nutrition, regular breaks and appropriate supplementation can all work together to help you stay calm, focused and prepared.