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Eating healthy key to keeping stress low
It’s that time of year again. The end of the semester. Final research papers, group projects and those dreaded final exams all hang over students’ heads. It seems many students are scrambling to make the most of each hour in their day and trying to cram as much information as possible into their brains.
Besides good study habits, is there anything else students can do to improve memory, concentration and energy level? Many experts say yes, although the opinion varies on exactly how one can achieve this. A slight change in diet, activity and supplements may give your brain that edge and your body the energy it needs.
Vitamins and minerals are the core building blocks that cells, tissues and organs use to perform their functions, and a good multivitamin can put you on the right track.
New evidence suggests that Vitamin A affects brain cell activity in the hippocampus, the area of the brain linked to learning and memory, while zinc is involved in regulating the communication among nerve cells. According to Ray Sahelian, M.D., author of “A Guide to Natural Supplements that Enhance Your Mind, Memory, and Mood,” there are supplements out there that improve brain function. His list of suggestions: Phoshpatidylserine, Acetyl-L-Carnitine, ginkgo biloba, and B vitamins.
According to Sahelian, B vitamins are essential for mental acuity and memory. B6, B12, folic acid and choline help the body keep levels of homocysterine (a derivative of the amino acid methionine that can be toxic to the brain) under control. Ginkgo biloba is said to enhance concentration and memory by dilating blood vessels and increasing blood flow to the brain.
Phoshpatidylserine (PS) is a natural fat that gives brain cells elasticity and may help neurotransmitters get the signals that tell them where they need to go. Some studies have found that Acetyl-L-Carnitine may act as a neurotransmitter, and Sahelian believes it increases mental sharpness, concentration, and a general increase in energy.
Allan Spreen, M.D., of Good Health, tends to agree on these recommendations, but also includes L-glutamine. This amine nutrient converts to glutei acid in the brain, which is directly usable as fuel, along with glucose.
He also believes Ginseng is an herb that can give a non-stimulant uplift to the body. A few extras additionally recommended by vitamin and mineral advocates for memory, mood and brain efficiency are Vitamin E, Vitamin C, Selenium, Folic acid, Lipoic acid, and CoQ 10.
However, there is much controversy over the effects of supplements, particularly herbal supplements. For example, ginkgo biloba manufacturers claim that their products enhance mental performance, especially memory and concentration.
“The evidence on that is extremely scanty, just a few small studies that seemed to indicate some improvement,” Varro E. Tyler, a professor emeritus of pharmacy at Purdue University, said.
Tyler has reviewed studies of ginkgo biloba and mental performance, and he is not convinced. One of the patterns he noticed in the studies was the small number of people involved. He claims decades of drug research has shown that positive results from small studies frequently evaporate when the drugs are tested in large and diverse populations of people. He has also noticed that the majority of ginkgo biloba studies have been tested on older people experiencing age-related impairments, as well as people with Alzheimer’s disease.
According to Tyler, even if ginkgo does help ease mental impairments due to aging or disease, that does not mean it will enhance the performance of a brain already functioning normally.
The Dietary Supplement Health and Education Act of 1994 allows supplement manufacturers to make general statements about the health-promoting properties of ginkgo biloba and other dietary supplements. They just can’t make specific health claims. So, don’t believe everything you read.
If you are interested in incorporating supplements into your life, Sahelian has a few suggestions:
Variety is the key.
“One supplement is not going to do the trick,” Sahelian said. “We need small doses of many versus large doses of one supplement.”Also start with low dosages and increase gradually to minimize potential side effects.
Be patient. It will take time for each person to find out which supplements work best for them.
Rotate your regimen. Your brain can build up a tolerance to supplements over time, so once in a while take a break from a supplement or group of supplements for a few weeks, or alternate their combinations periodically.
Want to boost your brain and body the old-fashioned way? A good diet plays a significant role in your brain and your body’s overall health. University of Toronto researchers have discovered that fat-rich diets are not only bad for your heart, but they may impair essential brain functions like memory and concentration. After three months, rats on the high-fat diet showed severe impairment on a wide range of learning and memory tasks compared to those animals that consumed the lower fat diet.
For vitamin B, eat more foods like eggs, liver, beef, peanuts, green leafy vegetables and soy. Colorful produce are rich in antioxidants and help slow the brain’s aging process. Fruits and veggies of deep color are also full of antioxidants. Blueberries, raspberries, and blackberries contain anthocyanins, one of the most powerful antioxidants.
On days when prolonged periods of study are in order, (think papers and exams) consider cutting back on refined carbohydrates. Carbohydrate metabolism causes variations in blood sugar levels that can boost you up then drag you down.
You can increase your alertness with protein, according to Richard Wurtman of MIT, who is involved in numerous studies on nutrition and the brain. Protein foods are broken down into amino acid building blocks during digestion. Tyrosine is an amino acid that increases the production of dopamine, norepinephrine and epinephrine. These neurotransmitters are known for their ability to increase levels of alertness and energy. High protein foods include fish, poultry, eggs, legumes, cheese, milk, or tofu. One of the best foods you can eat for brain power is fish. Fish contains omega-3-fats that include DHA that helps build membranes around nerve cells.
Other things you can do to keep your brain in full-functioning potential: Don’t go into the mental stress hungry. Eat a good breakfast. Get a good night’s sleep.
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