The Commerce Times

The exam diet

With exams right around the corner, it’s time to prepare yourself for endless hours of studying and late night cramming sessions. And while we all wish there was some kind of magical solution for acing exams, there are some natural—and healthy—ways of preparing our bodies to study more effectively.

Fish

Cold-water fatty fishes, such as salmon, contain omega-3 fatty acids. These are essential nutrients that our bodies do not produce, so they must be consumed from food sources. Salmon contains omega-3 fatty acids DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), which have anti-inflammatory properties and help keep arteries clear, thereby improving blood flow to the brain. They also help people cope with stress.

Elaine Lo, a registered dietitian at Humber River Regional Hospital said, “Our brains are 60 per cent fat. Omega-3 fatty acids help to feed the brain and keep it healthy.” Improved blood flow to the brain means better thinking capabilities.

Other cold-water fatty fishes include tuna, mackerel, sardines, herring, and mahi-mahi.

For vegetarians, the omega-3 fatty acid alpha-linolenic acid (ALA) can be found in flax seed oil released from freshly ground flax seeds.

Recommend servings: 2-3 servings a week.

Spinach

Leafy green vegetables are a good source of iron and folic acid. An iron deficiency can cause slower cognitive function, affecting the brain’s ability to pay attention, learn and memorize. Folic acid is associated with memory recall and faster information processing. Lo explained, “Consuming vegetables rich in phytochemicals can decrease memory loss by 35 per cent.” Boost your memorizing abilities and keep your brain functioning at peak condition—eat your greens!

Other leafy green veggies: Swiss chard, kale, romaine lettuce, arugula, dandelion greens, collard greens and mustard greens.

Recommended servings: 2 or more servings a day.

Quick Fixes:

Coffee

Not only does coffee keep you alert, it also has a positive affect on short-term memory. A recent study showed that areas of the prefrontal lobe that are involved with attention, concentration, planning and monitoring, were more activated in subjects who consumed 100 mg of caffeine, usually found in 1 cup of coffee, than those who were on a placebo. While coffee might be great for short-term memory recall (and help you stay awake for those late-night cram sessions), too much caffeine will do more harm than good. The brain still needs sleep to process and soak in all that information.

Recommended servings: 1-2 cups a day.

Peppermint Tea

The smell of peppermint has been found to aid with mental alertness and concentration. Peppermint tea has shown to have a calming affect on the body and is a common herbal remedy to soothe upset stomachs, nerves, nausea, headaches, cramps and sore throats. Peppermint leaves are rich in B vitamins, such as niacin, riboflavin and folic acid, which help improve the brain’s performance and concentration.

Recommended servings: 1-3 cups a day.

Bananas

Bananas are a great pre-exam snack. High in good carbs—fibre and natural sugars (fructose, sucrose and glucose)—and rich in potassium (an ion that oxygenates the brain), bananas provide a much needed energy boost and mental alertness to help you get through an exam in top form. They also contain tryptophan (an amino acid) that the body can convert into serotonin (a neurotransmitter that influences our moods) to reduce anxiety and help you feel relaxed.

Recommended servings: 1 a day.

In addition to a healthy diet rich in fruits, vegetables, whole grains and lean proteins, Lo offers the following suggestions to keep your brain in peak condition:

1. Get enough sleep. Research shows that sleep deprivation can interfere with memory.
2. Exercise regularly. Regular physical activity has been shown to decrease the risk of dementia and Alzheimer’s disease by about half. Aim for 30-60 minutes a day.
3. Challenge your brain. Keep your mind active.
4. Don’t smoke. Just as smoking increases your risk of heart disease, it can also decrease blood flow to the brain and cause serious damage.
5. Give yourself a break. Seek out ways to de-stress your life.