Eat better, study harder

Debate’s resident health guru Majdi Khamis explains why being healthy helps us study.

Feeling sleepy during lectures? Can’t focus or concentrate during study? Feeling overwhelmed or stressed during exams? Well, what you’re eating may be having an impact.

Here’s how to have a smarter, healthier brain so you can study like a boss.

Generally speaking, people who havefive to six small meals during theday gain sustainable energy levelsand a better mood. This is basedon the fact that regular eaters getfrequent glucose out of food, which isessential for providing the body andthe brain with energy while leadingto a stable blood sugar levels.

Sugary, processed and refined foodsare low in nutritional values and highin calories. Obvious, I know, but stillimportant. Also, several studies haveshown that people who consumerefined carbs and sugar are moreprone to depression than peoplewho consume wholegrain, fruits andvegetables, so eating well is crucial.

There are 20 amino acids thatmake up protein. Some of theseare essential for our brain function.Proteins are responsible forneurotransmitters and making upenzymes and hormones. People wholack some amino acids are proneto low energy levels, anxiety anddepression as they have unstableblood sugar levels. Get your proteingame on, people!

Eating a variety of food from eachfood group will ensure that you aresupplying your body and brain withas many nutrients as possible. Eatinga variety of food, including carbs (yes,some carbs are fine), protein, healthyfats, vitamins and minerals will boostyour body’s energy levels.

Healthy snacks between lectures,exams or meal times may improveyour mood and boost yourperformance, concentration, andenergy levels. According to theAmerican Dietetic Association,adults who eat a small snack inthe afternoon are likely to getthrough their tasks more quickly andefficiently.

Fish oil is essential for maintaininga healthy brain. Omega-3 has anincredible effect in helping withdepression and anxiety, as well asother mental disorders. Severalstudies have found that people whoconsume omega-3 on a regular basishave significantly improved levels ofmental health.

Water is vital for our body and brainto function. A general rule of thumbis eight glasses of water a day, or two liters to stay hydrated. I know it’stough to maintain, but researchershave found that dehydration couldlead to poor concentration, anxietyand other mental and physicaldisorders.

Binge drinking, or excessiveconsumption of alcohol, has severeconsequences on the mental health.Alcohol interferes with our brain’scommunication pathways and itaffects the way it looks and works.These disruptions change our moodand behaviour and make it harderfor us to think clearly and move withcoordination. General rule: don’t getsloshed unless you want to pay thecost!

No one can ignore the vital benefitsof exercise on our mental healthand wellbeing. This is all thanksto the endorphins and serotoninthat is released by our brains whenexercising. As you probably know,these two little critters are known asthe happy hormones. Regular exerciseacts as a great help for elevatingsymptoms of depression, stress andanxiety. It can also boost your brainpower, increase your self-confidence,improve memory and help withrelaxation and sleeping patterns.