Are you in the midst of a revision frenzy, surrounded by notes, revision plans, mock exam papers and random post it notes and beginning to panic?
Unfortunately, little tweaks to your diet isn’t going to make you smarter but on the flip side making sure you are eating healthily in the coming weeks may improve your concentration levels, your ability to stay at your studies and hopefully make your brain more receptive to hold onto the knowledge that you are throwing at it! So what foods can banish the brain fog and keep you focussed?
• Carbohydrates - the only fuel your brain uses is glucose, and it needs it as a steady stream of energy throughout the day. Glucose is the fuel produced by the breakdown of carbohydrates – and they are not all equal! Sugary snack, glucose drinks, refined carbohydrates do contain glucose however these are realised very quickly into your system in large amounts. Sure your brain will use up some of this supply but the excess will be taken away and if not used will be mostly stored as fat. On the other hand more complex carbohydrates such as wholegrain and oat based cereals, fruit and vegetables also contain glucose but it takes a while for these to be broken down and release - this forms a great steady fuel source for your brain.
• Protein - this also works well with carbohydrates as it works to stabilize blood glucose levels. Getting enough protein just means having milk in your cereal, yoghurt at lunch, some lean meat at dinner or in your sandwich. Another neat effect of protein is that it keeps you fuller for longer – so you are less likely to nibble on sugary/fatty snack!
• Fruit - as already mentioned these are slowly releasing carbohydrate foods, but also berries such as blueberries, blackberries and strawberries have been linked to an improved memory, thinking and learning – all great study buddies!
• Oily fish - you might have heard that fish is brain food, well turns out that this is true. It is because it contains DHAs, a type of omega-3 fat that is essential for brain development and good functioning. These DHAs must be gotten from oily fish, as vegetables sources of omega-3 fats don’t contain enough DHAs. Why not use salmon, sardines or mackerel as a sandwich filler.
Studying for exams is tough, really tough, But late nights, stress, missed meals and quick food fixes will all play havoc with your preparation. By keeping your diet healthy you are also keeping your brain in tip top performance ready to store all that knowledge so that it is there when you need iT.
For more information on any of the issues discussed above or for more information on diet and nutrition, please contact Maria at The Community Nutrition and Dietetic Service, HSE CHO 8 (Midlands ) on (044 ) 9395518 or email [email protected].
