Natremed

Eating well for healthy brain function

As is evident in clinical research an important relationship exists between good nutrition and brain function. What we put in our mouth has a direct effect on our thought process – how we think and act and can even regulate our mood. This is because the brain requires food to function, and as the most important organ in the human body the brain gets first priority of available nutrients. To function to its full potential the brain needs a readily available source of nutrients, fatty acids, amino acids (protein) and glucose.

Brain food is especially important during adolescence with many teenagers being exposed to poor eating habits, rapid periods of growth and increasing pressures/stress - all of which deplete the brain of vital nutrients thus reducing our ability to focus, concentrate, learn and be happy!

If you notice you or your child is feeling cranky, unable to concentrate, has a “fuzzy’ head, or just can’t remember where the car keys are, the following diet and lifestyle advice may be beneficial.

1. Hydration: Water is essential for every cell in your body. Low water intake leads to fatigue, headaches, poor concentration, muscle tension and cramps. So don’t wait until you feel thirsty – drink 1.5-2 liters of water each day and prioritize water over coffee or soft drink.

2. Eat regularly and include snacks: the brain relies on glucose for energy. When your intake of glucose is down the brain, like the rest of your body gets tired. When the brain is deprived of nutrients you will find your self feeling sleepy and fuzzy headed. This is due to a blood sugar drop. To maintain healthy blood sugar levels choose foods from the list below and ensure you eat a small meal every few hours.

Reduce: sugar, saturated fats, caffeine, artificial sweeteners/colors, soft drink, alcohol, white flour (bread, pasta), nicotine, corn syrup.

Other tips for improving study and focus at work or school:

1. Exercise/stretching – reduce tension: Apart from food the brain requires oxygen for fuel and regular exercise will increase the oxygen and blood flow to the brain. Exercise is also an excellent way to clear your head and distress either before or after study. Including a stretch session at the end of your exercise will increase the benefits and reduce muscle tension.

2. Posture and ergonomics: ensure your chair and desks are the right size, allowing you to sit up straight and feel comfortable. This will make work/study much easier. You will be able to sit for longer without getting sore back/shoulders, feel much more relaxed and hence learn a whole lot more!

3. Take a break: for most people concentration wanes after about half an hour. This means that we can absorb most information during the first half hour and then we need a break from the subject matter. Create a study plan that not only covers all the material you need to absorb but that also sets aside time for breaks. A break maybe a 10min stretch session (every half hour) or a 20min walk (when changing subjects –this allows for consolidation).

4. Sleep: if you feel yourself getting tired when studying, take a break or go to bed! Try not to rely on coffee and energy drinks as these deplete your brain of vital nutrients and overall reduce performance. Sleep is one way to replenish your energy and also to consolidate and process any information you have learnt during the day.

By: Sophie Atkin