Exam Stress? Some Memory Boosting Foods For You

By : Godoctr Team    Posted : 28-02-2016    3160    3    Like
Exam Stress? Some Memory Boosting Foods For You

As exams approach we start taking stress and become restless, this affects our mind and we start losing concentration. During this time, the brain needs active de-stressing to calm down. Exams disturb our routine a lot- sleep time becomes study time, studying time becomes our internet time, and hang-out time becomes sleeping time. Moreover, there is overdose of caffeine and snacks throughout the day. Many children also put on weight while cooped up at home. Apart from 6-7 hours of sleep to consolidate memory, the brain also requires fresh air and nutrition to help boost memory and control exam anxiety. The brain is a greedy organ which takes upto 20% of the calorie and oxygen intake. It amounts for 2% of the body weight. If you stay indoors hooked into books and laptop, your body posture will reduce the lung capacity and lower the blood oxygen level, which will make you confused and forgetful.

FEEDING THE MIND

Temporary nutrition deficits can damage brain cells and therefore affect the transmitters which carry messages to the brain. Most students prefer eating comfort food loaded with unhealthy oils and calories during exams coupled up with little or no physical activity which hurts their body and mind.

  • Eat rich sources of vitamins A, E and C that reduce cell damage.
  • Fresh sources of Vitamin A are carrots, nuts, roasted seeds and gram
  • Vitamin C is found in citrus fruits such as oranges, lime and lemon
  • Vitamin E is found in peanuts, seeds and vegetable oil
  • Include iron rich food in your diet such as leafy vegetables, poultry, fish and beans
  • Spinach is an excellent powerhouse with vitamin C and folic acids, all of which help transport nerve impulses in the brain more effectively

MEMORY BOOST

  • Omega-3 fatty acids found in fish, salmon, kiwi and walnuts improve brain functions
  • Cocoa, green tea, citrus fruits, dark chocolate
  • Eat foods rich in vitamin B6 and B12
  • Folate foods like whole grains, chicken, eggs, soya beans, peanuts, milk and potatoes help prevent brain-cell death
  • Yoga and deep breathing
  • At least 45 minutes of aerobic exercise to improve heart rate

WHAT NOT TO DO

  • Avoid large meals, eating small frequent meals keeps your weight in check and lowers digestive stress which makes you lazy and sleepy
  • Avoid saturated fats found in coconut oil, butter, ghee, cream, cheese and meats as they form radicals that injure brain cells
  • Do not go on a diet during such time, nutritional deficiency can lead to  anxiety and depression
  • Do not shun the things that you like to do. For most students, the simplest way to burst stress is hanging out, watching movies, music and playing.




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