10 Nutritional Tips for Better Studying

Many students have difficulty focusing and have difficulty retaining information. I’m here to tell you that this is not your fault. Nutritional deficiencies are very common today. And some of these nutritional deficiencies can have a direct effect on how your brain works in processing information. It can also affect your brain’s ability to focus. Being a Pre-Med student is not easy. Being a medical student is even harder. And to properly succeed, your diet plays a key role. A proper diet does not only give you the ability to focus and retain information, but it helps you to increase your stamina and have more energy every day you go to school and study chemistry, biology and physics. I am going to give you a list of foods that not only wake you up and make you feel energetic without coffee, but these are BRAIN foods that will literally help you retain memory, help you focus, wake up your brain and make you smarter. The following foods are things you should eat every day during your premedical journey.

Wild Blueberries or Blueberries

Wild blueberries are loaded with antioxidants. These antioxidants fight free radicals in your body and inflammation in the brain. Not only that, but wild blue berries help to remove toxins and heavy metals from the brain. They also help to retain memory and regain focus. Here is a list of benefits wild blueberries have on your brain health.

1. They Enhance Cognitive Function and Improve Speed of Processing: Studies have shown that consuming wild blueberries can improve the speed at which the brain processes information, which is a fundamental aspect of cognitive abilities like memory recall and decision-making.

2. Better Memory: Wild blueberries have been linked to improved memory function, especially in older adults, potentially slowing age-related memory decline.

3. Enhanced Learning: Research suggests that wild blueberries can improve learning and reasoning skills.

4. They Protect Brain Cells with their antioxidant power. Wild blueberries are rich in antioxidants, including anthocyanins, which help neutralize harmful free radicals in the brain. Free radicals can damage brain cells, contributing to cognitive decline and neurodegenerative diseases.

5. They Reduce Inflammation: Blueberries can help reduce inflammation in the brain, which is another factor that can contribute to cognitive impairment.

6. They Improve Neuron Communication: Flavonoids in blueberries interact with proteins in brain cells, potentially boosting connections between neurons and improving overall brain function.

7. They have Potential Protection Against Neurodegenerative Diseases: Alzheimer's and Parkinson's: Some studies suggest that flavonoids in blueberries may help protect against disorders like Alzheimer's and Parkinson's disease, although more research is needed.

Wild vs. Cultivated Blueberries:

Wild blueberries, found in Maine and Eastern Canada, are often considered to have a higher concentration of antioxidants and flavonoids than cultivated blueberries.

Now how can you Incorporate Wild Blueberries into your diet?

Studies suggest that regular, daily consumption of wild blueberries, even in small amounts, can be beneficial. Wild blueberries can be enjoyed fresh, frozen, in smoothies, or as part of other recipes. It's never too early to start incorporating blueberries into your diet to potentially boost brain health.

Walnuts

Did you ever notice that whole Walnuts literally put together in their shell resemble a brain? Because walnuts are the ultimate brain food. They are loaded with healthy fats that help build neural pathways in the brain

Here is a list of the potential benefits Walnuts can have on your brain.

1. Walnuts are rich in brain-boosting nutrients:

Walnuts are a good source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid, and contain polyphenols, which are antioxidants.

2. Combats oxidative stress and inflammation:

Omega-3s and polyphenols in walnuts may help counteract oxidative stress and inflammation, both of which are linked to cognitive decline.

3. Supports cognitive function:

Studies suggest walnuts may improve memory, cognitive flexibility, processing speed, and overall cognitive function.

4. May reduce the risk of neurodegenerative diseases:

Research indicates that walnuts may help reduce the risk of developing neurodegenerative diseases like Alzheimer's disease, as they can inhibit amyloid fibrillization and reduce oxidative damage.

5. May improve mental health:

Walnuts may improve symptoms of depression and sleep quality.

It's believed that the various compounds in walnuts may work together to provide these benefits, and that a walnut-enriched diet may have additive or synergistic effects for brain health.

6. May improve brain function with breakfast:

Some research suggests that adding walnuts to your breakfast may lead to improved memory and cognitive flexibility throughout the day.

Wild Salmon

Here's why salmon is good for your brain.

1. Omega-3s are essential:

The brain is largely composed of fatty acids, and omega-3s, especially DHA, are vital for its structure and function.

2. Improved cognitive function:

Studies suggest that regular consumption of salmon and other omega-3-rich fish can enhance cognitive abilities, including memory and focus, and may even protect brain structure in midlife.

3. Reduced risk of cognitive decline:

Research indicates that omega-3s, found abundantly in salmon, may play a role in lowering the risk of cognitive decline, dementia, and Alzheimer's disease according to a study published in Healthline.

4. Antioxidant properties:

Salmon also contains antioxidant carotenoids, which may further protect against neurodegenerative conditions.

5. Mercury considerations:

While some fish are high in mercury, salmon is considered a good choice for brain-healthy omega-3s, with the FDA recommending it as a top choice for minimizing mercury exposure, according to an article published on Yahoo.

Enjoy it regularly:

Aim for at least two servings of fatty fish, like salmon, per week to reap its brain-boosting benefits recommends the Academy of Nutrition and Dietetics.

Dark Chocolate

YES! You can even indulge in some dark chocolate to boost brain health 😊

How?

1. Improved Blood Flow

Flavonoids in dark chocolate can help increase blood flow to the brain, which is crucial for delivering oxygen and nutrients to brain cells.

2. Neuroprotection:

These compounds may protect brain cells from damage and degeneration, potentially reducing the risk of neurodegenerative diseases.

3. Enhanced Cognitive Function:

Studies suggest that dark chocolate consumption can improve cognitive functions like memory, attention, and reaction time.

4. Mood Enhancement:

Dark chocolate can also positively affect mood due to its ability to trigger the release of serotonin, a neurotransmitter associated with feelings of happiness and well-being.

5. Increased BDNF:

Dark chocolate consumption may boost levels of BDNF, a protein that plays a vital role in brain plasticity and learning.

Green Tea

1. Antioxidant and Anti-inflammatory Effects:

Green tea is rich in catechins, particularly EGCG, which are powerful antioxidants.

These antioxidants can help protect brain cells from damage caused by free radicals, which contribute to inflammation and cellular damage.

EGCG may also help reduce inflammation in the brain, which is implicated in various neurological disorders.

2. Neuroprotective Effects:

Studies suggest that green tea may have neuroprotective effects, potentially reducing the risk of Alzheimer's disease and other neurodegenerative disorders.

EGCG may help inhibit the aggregation of amyloid β, a protein implicated in Alzheimer's disease.

Green tea may also promote the survival and growth of nerve cells.

3. Improved Cognitive Function:

Research suggests that green tea consumption may be associated with better memory, executive function, and overall cognitive performance.

The combination of caffeine and l-theanine in green tea may contribute to these cognitive benefits.

L-theanine, in particular, may help reduce stress and improve focus.

4. Other Potential Benefits:

Green tea may help reduce anxiety and improve mood.

It may also have a positive impact on sleep quality.

Some studies suggest that green tea may help prevent dementia and cognitive decline.

5. Mechanisms of Action:

Green tea compounds, like EGCG and l-theanine, can cross the blood-brain barrier, allowing them to exert their effects on brain function.

EGCG may activate nerve cells and promote the differentiation of nerve cells.

Green tea may also influence brain connectivity and brain activity.

Ashwagandha

Ashwagandha is an adaptogenic herb that helps balance the adrenals and reduce stress. How can it affect the brain?

1.      Potential Cognitive Benefits:

Improved Memory and Cognition.

Studies suggest ashwagandha can enhance memory, information processing speed, and executive function, particularly in individuals experiencing stress or with conditions like bipolar disorder.

2.      Enhanced Attention and Reaction Time:

Research indicates ashwagandha may improve attention span and reaction time, potentially benefiting individuals with cognitive impairments or those seeking improved cognitive performance.

3.      Neuroprotective Properties:

Ashwagandha has shown potential in laboratory studies to protect brain cells from damage and oxidative stress, which are implicated in neurodegenerative diseases.

4.       Neurogenesis:

Some research suggests ashwagandha may stimulate nerve cell regeneration and dendrite growth, potentially aiding in brain repair and function.

5.      Stress and Anxiety Reduction:

Cortisol Reduction:

Ashwagandha has demonstrated the ability to lower cortisol levels, the hormone released during stress, which may lead to reduced stress and anxiety symptoms.

6.      GABA Mimicking Effects:

It may influence GABA activity, an inhibitory neurotransmitter that plays a role in regulating anxiety and stress, potentially leading to a calming effect.

7.      Improved Sleep Quality:

By reducing stress and anxiety, ashwagandha may also indirectly improve sleep quality, which is crucial for cognitive function and overall well-being.

Other Potential Brain Benefits:

8.      Neurodegenerative Disease Support:

Ashwagandha's neuroprotective and anti-inflammatory properties may be beneficial in managing neurological disorders like Alzheimer's and Parkinson's disease.

9.      Emotional Balance:

Some research suggests ashwagandha may influence serotonin levels, a neurotransmitter associated with mood regulation, potentially contributing to a more balanced emotional state.

Important Considerations:

Dosage:

While some studies suggest dosages between 500-600 mg daily, the most effective dosage can vary, and some individuals may see benefits from lower doses.

Safety:

Ashwagandha is generally considered safe for short-term use (up to 3 months), but long-term effects are not yet fully understood. It is contraindicated for anyone who suffers from Hyper-thyroidism.

Individual Variability:

The effects of ashwagandha can vary from person to person, and it may take time to experience noticeable benefits.

Holy Basil

1.       Reduces Stress and Anxiety:

Holy basil is an adaptogen, meaning it can help the body adapt to stress. It may help lower levels of corticosterone, a stress hormone, and positively impact neurotransmitter levels in the brain. Studies suggest it can reduce anxiety and improve mood.

2.      Protects Brain Cells:

Holy basil may protect neurons from damage caused by stress and environmental factors. It may also increase the activity of glutathione peroxidase, an enzyme that protects cells from oxidative damage.

3.      Enhances Cognitive Function:

Some research suggests that holy basil can improve cognitive functions like memory and learning. It may do this by inhibiting the enzyme acetylcholinesterase, which helps maintain levels of acetylcholine, a neurotransmitter important for memory and learning.

4.      May Improve Mood:

Studies have shown that holy basil can positively affect mood and reduce symptoms of anxiety and depression, which can indirectly benefit brain health.

5.      Supports Overall Brain Health:

By reducing stress and protecting brain cells, holy basil may contribute to overall brain health and potentially help prevent age-related cognitive decline.

Note: While research suggests potential benefits, it's important to consult with a healthcare professional before using holy basil, especially if you have any underlying health conditions or are taking medications.

Cumin

Cumin is a middle eastern spice used in many cuisines today. But its more than just a spice.

Here's a more detailed look at the potential brain-boosting benefits:

1.      Improved Memory:

Cumin is believed to enhance memory function by stimulating the central nervous system and nourishing brain cells, according to Netmeds.

2.      Reduced Oxidative Stress:

Cumin's antioxidant properties help combat free radicals, which can damage brain cells and contribute to cognitive decline.

3.      Potential Neuroprotection:

Some studies suggest that cumin may protect brain cells from damage and degeneration, potentially offering benefits for neurodegenerative conditions.

4.      May Aid in Parkinson's Disease:

Healthline says cumin may help with Parkinson's disease due to its positive impact on the central nervous system's function.

5.      May Improve Cognitive Function:

Cumin's antioxidant and anti-inflammatory properties may contribute to improved cognitive function and overall brain health.

Electrolytes

What are electrolytes? They are mineral like sodium, potassium, magnesium and calcium. They are crucial to the bodies and nervous system functioning.

Here's a more detailed breakdown:

The brain relies on electrical signals for nearly all its functions, including thinking, remembering, and controlling movement. Electrolytes, particularly sodium, are vital for transmitting these signals.

Electrolytes facilitate the movement of ions across nerve cell membranes, creating electrical charges that propagate nerve impulses. These impulses travel along nerve cells (neurons), allowing the brain to communicate with the rest of the body.

1.      Neurotransmitter Release:

Electrolytes like calcium are involved in the release of neurotransmitters, which are chemical messengers that transmit signals between neurons. This process affects various brain functions, including mood, cognition, and muscle control.

2.      Hydration and Fluid Balance:

Electrolytes help regulate the balance of fluids inside and outside of cells, preventing dehydration and ensuring proper cell function. Hydration is crucial for optimal brain function, as it supports neurotransmitter balance and synaptic plasticity (the brain's ability to adapt and form new connections).

3.      Cognitive Function:

Imbalances in electrolytes can disrupt neuronal communication, potentially leading to cognitive issues such as brain fog, memory problems, and difficulty concentrating.

Examples of Electrolytes:

Important electrolytes for brain health include sodium, potassium, calcium, and magnesium.

Consequences of Imbalance:

Electrolyte imbalances, such as hyponatremia (low sodium), can cause confusion, weakness, seizures, and other neurological symptoms.

Sweet dark cherries

Here's a more detailed look at how cherries may benefit the brain:

1.      Antioxidants and Inflammation:

Cherries are rich in antioxidants, including anthocyanins, which can combat free radicals and reduce inflammation in the brain.

2.      Neuroprotective Effects:

Anthocyanins may help protect nerve cells (neurons) and improve connections between them, especially in areas like the hippocampus, which is crucial for learning and memory.

3.      Gut-Brain Connection:

Anthocyanins may influence gut bacteria, which can affect brain function. Some studies suggest this connection can even improve symptoms in neurodegenerative diseases.

4.      Memory and Cognition:

Studies have shown that consuming tart cherry juice may improve memory, verbal fluency, and overall cognitive function, particularly in older adults.

5.      Sustained Attention and Alertness:

Research indicates that tart cherries can improve sustained attention, feelings of alertness, and reduce mental fatigue.

6.      Blood Pressure and Cerebral Blood Flow:

Cherries may help lower blood pressure, which can indirectly improve blood flow to the brain, potentially enhancing cognitive function.

So as you can see, good nutrition can make a HUGE difference in your current and future studies and your success. Happy Studying!

The Sciences Tutor

Copyright The Sciences Tutor LLC