Healthy Fuel for the Brain: Nutritional Tips & 5 Brain Foods for Focused Study Sessions by 30Seconds Health
In the world of elite sports, athletes may work within an inch of their lives to achieve just a one-percent improvement in their performance. This can involve tiny adjustments in their technique, mindfulness exercises or even trialing different pillows to optimize sleep. And there is, of course, adjusting their diet to maximize performance.
Preparing yourself for a focused study session should fall into the same realm as these professional athletes. While they work to prime their mind and body, an effective study session should involve priming the brain.
There are a multitude of studies that demonstrate a statistically significant positive association between nutritional intake and academic achievement. Being able to improve your focus and memory can be a massive benefit to a range of academic situations, including increased retention of information from tutorials or lectures, performing well in exams or increasing your attention span while studying remote courses such as online NP programs in Texas.
But what foods are going to provide you with the best nutritional value and act as the most effective "brain fuel" possible? Research shows the brain uses up to 20 percent of your body's calories – fairly impressive given it only accounts for approximately 2 percent of one's total body weight. So you must consume the right foods that will give you the biggest boost.
Here are some of the best nutritional tips for a focused study session.
1. Avoiding Poor Health Habits
Before diving into the good stuff, it's important to touch on some of the health habits it's best to avoid when wanting an effective study session or focus time. It goes without saying, but there are a few obvious culprits – excessive alcohol use, illicit drugs, a lack of sleep and unchecked mental health. All may be contributing factors to poor academic achievement.
Alcohol consumption in particular can significantly affect your sleep patterns, which in turn may inhibit your ability to study. Research in the Journal of Studies on Alcohol and Drugs clearly demonstrated the negative effect alcohol had on the duration of sleep, the timing of sleep, oversleeping and bedtime delay, which resulted in higher reports of daytime sleepiness. That is highly counterproductive to a productive study session!
As the saying goes, though, everything in moderation. Throw in a little bit of forward thinking and good timing (no big nights before an exam or a planned study day, for example!) and you can still enjoy a night out, guilt-free!
2. Starting Right: The Importance of Breakfast
Breakfast is often touted as the most important meal of the day, and for good reason. Proper breakfast consumption is associated with positive diet quality and weight control. It replenishes your glucose supply from overnight fasting, boosts your energy levels, increases alertness and provides other essential nutrients required for the day and overall good health. More frequent breakfast consumption of higher nutritional quality is also positively associated with academic achievement.
Micronutrients such as folate, iron and omega-3 all have essential roles in brain development and functioning. As it so happens, these three nutrients are often found in typical western breakfast foods.
Omega-3 can be found in various seeds and nuts including flax, hemp, chia and walnuts. These are all often found in grain-based cereals.
Folate is predominant in eggs and citrus fruits such as oranges, grapefruit, lemons and limes. Incorporate this into breakfast for an instant boost!
Iron and folate are often found in fortified grains, breads and cereals. Look for packaging that includes the words "fortified" or "whole grains."
Nuts are an easy, versatile and filling snack that is a perfect brain fuel.
3. Snacks to Keep Energy Levels High
Starting your day right with a nutrient-rich breakfast is one thing, yet the brain cannot store energy so it needs a constant and steady supply of of its favorite food – glucose – to perform optimally. Whole-grain breakfasts contain complex carbohydrates that release a slow, steady supply of glucose to the bloodstream, but supplementing this with rich "brain fuel" foods may help keep you going throughout the day.
- Berries: Berries, including strawberries, blueberries and blackberries, are high in anthocyanins that can help improve vision and neurological health. They are believed to improve mental performance by increasing blood flow to the brain and improving signaling pathways that promote nerve cell production. Pop them in a smoothie, sprinkle them on top of your cereal or add them to yogurt for a healthy boost to your food.
- Nuts: Nuts are a great source of healthy fats, protein, fiber, vitamin E and zinc – all beneficial to brain health. They are also a very portable and versatile snack that is very filling, perfect for a long study session! Switch them out for potato chips as a healthy alternative.
- Avocado: Avocados are an excellent source of lutein, a carotenoid that accumulates in the brain and eyes and can improve brain function. They are also a very versatile fruit. Mash into a guacamole, top with salt or chili flakes or spread on whole-grain bread for a double dose of brain power!
- Fish: Another great source of omega-3 can be found in fatty fish like salmon or tuna. Diets full of omega-3 have been linked to better memory performance, perfect for those study sessions before an exam. Tuna is a particularly easy snack. Spread it on toast, create a rice and tuna snack or eat it straight from the can!
- Caffeine: The last on this list is a controversial one. A recent study published in National Library of Medicine determined that consuming caffeinated coffee resulted in significantly higher memory recall during suboptimal conditions (i.e. if consumed early in the morning while participants were sleepy or tired, they performed better on the test and recorded higher levels of awakeness). When the same test was completed in the afternoon, the study found there was no difference between the caffeine consumers or the control group as they were already in optimal conditions (i.e. not sleepy and in a state of wakefulness). Based on this research, moderate consumption of caffeine could provide some benefit to students with a morning exam or study session.
Although adding the listed foods above may help provide the brain fuel you need to optimize your study time, the best practice is to follow a healthy and varied diet consistently for overall improved mental performance and health. Incorporate the above into your everyday meal planning for best results, and reap the benefits of improved concentration and academic achievement!
Note: The content on 30Seconds.com is for informational and entertainment purposes only, and should not be considered medical advice. The information on this site should not be used to diagnose or treat a health problem or disease, and is not a substitute for professional care. Always consult your personal healthcare provider. The opinions or views expressed on 30Seconds.com do not necessarily represent those of 30Seconds or any of its employees, corporate partners or affiliates.
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