During exams, it’s important to feed your brain
Don’t you wish that all that course material would just flow straight into your brain and stay there? We all know a magic potion would be needed for that, but wouldn’t it be great if we could learn those chapters easier and more effectively?
Well, through our diet, we can.
The brain, like every other part of the body, requires nutrients, but without a proper balance, its functioning declines. The majority of foods contain nutrients that the brain needs, but some foods contain higher levels of substances that diminish stress, and improve memory and concentration.
During stressful times such as exams, the most influential and significant start to doing well and staying healthy is feeding your brain properly.
Skip the two-o’clock chocolate bar
Neurons in the brain don’t store glucose like other cells, yet they need a constant supply to keep operating. The best way to get that glucose to the brain is through eating carbohydrates (fruits, vegetables, whole grains), not sugary junk food. Glucose is the basic building block of carbohydrates. As the body digests the carbohydrates, glucose is released at a steady pace. Drinking pop or eating that Mars bar causes an immediate influx of a large amount of glucose into the body, raising blood sugar levels quickly. The pancreas reacts by going into overdrive and injecting large amounts of insulin into the body to try and balance the blood sugar levels. This is what causes the grand “crash” afterwards. Blood sugar levels fall on the low side due to the pancreas’ emergency reaction. During the “crash,” your neurons are literally starving and memory and concentration will suffer. Repeating this roller coaster will eventually cause damage to your brain cells, so stick with carbohydrates instead of refined sugary snacks, and your brain will thank you.
Eating carbohydrates also stimulates the production of serotonin, a neurotransmitter that helps people focus in stressful times. If you eat carbs with low-fat protein (soy milk, low-fat yogurt, legumes) and fiber, tryptophan, a neurotransmitter famous for making us sleepy, is prevented from being released. Avoid high fat protein foods such as cheese and peanut butter, as digestion of these foods slows the production of dopamine and norepinephrine, which can leave your brain foggy. Norepinephrine and dopamine are known for helping with clarity of thought, attention, and concentration.
Fats
Did you know that 60 per cent of your brain is made up of fat, and that your brain needs fat to function? Well, it’s true! But that doesn’t mean eating a Big Mac is a good idea. Research has linked diets full of saturated fat with having a sluggish brain. The brain, however, loves healthy fats. Stick to a diet full of omega-3 and omega-6 essential fatty acids (EFAs) by eating nuts, coconut, avocados, fish, and seeds. They have been shown to enhance brain function, mood, and memory.
Tea and Coffee
In moderate amounts – two to four cups per day – the caffeine in these beverages acts as a stimulant improving alertness and concentration making memories more likely to form. However, limit the amount of added sugar, as this will diminish the effects of the caffeine drastically. Also, too much caffeine will make you jittery and unable to relax and concentrate, so stick with it in moderation.
Dr. Simon Gadbois, professor of neuroscience at Dalhousie University, urges students not to put their diet on the back burner during exams. It may take time away from studying to go grocery shopping and to make a good meal, but the payback your brain will provide when you return to studying will be totally worth it.