Each year, around exam time, around 20% of students use stimulants to facilitate learning. What to eat as a blockade to boost your performance naturally?
Memory problems affect us all. They are generally considered inevitable, yet there are natural ways to maintain and even optimize it.
It is generally when we are tired or stressed that our memory can begin to fail: forgetfulness, reduced concentration, reduced performance, etc. Nutrition, the sleep And physical activity will then be essential in maintaining and improving this function.
Discover all the good advice from Alexandra Goemaere, passionate naturopath.
FOOD
To think and memorize, the brain needs all the nutrients. If each brings something in particular, it is their association in interactions which contributes to better general functioning of neurons… and the entire metabolism of the body.
Brain fuel: carbohydrates
To function, the brain first needs carbohydrates. It is the organ that needs sugar the most and for good reason its metabolism is the highest in the human body.
Favor foods with a low glycemic index, such as whole grains, oilseeds and legumes. They allow you to “last” longer between meals by providing energy in a longer and slower manner.
Proteins: for the synthesis of neurotransmitters
Proteins provide amino acids to the brain which will use them to synthesize neurotransmitters. They are also necessary for the general functioning of the brain.
Proteins are present in meats, fish, eggs, dairy products, but also algae or by combining cereals and legumes. Vary your choice of protein sources as much as possible.
Foods rich in omega-3, B vitamins and iron
We have around 100 billion neurons. These can connect to each other thanks to a sheath that surrounds them, called myelin and which is composed mainly of fat. It is recommended to consume omega-3 fatty acids to strengthen the structure of neurons. Favor fatty fish, nuts, linseed or rapeseed oil…
THE B vitamins (especially B1, B6, B9 and B12) have a vital role in memorization. They are involved in the production process of acetylcholine, a neurotransmitter essential for learning.
Choose salmon, liver, spinach, eggs, pistachios, whole grains, green leafy vegetables, wheat germ, fresh pollen, etc.
The deficiency in iron harms intellectual performance. Its role is notably to transport oxygen to the brain. Red meats, green vegetables, quinoa, spirulina and shellfish are excellent sources of iron.
PHYTOTHERAPY
THE ginkgo biloba is one of the oldest trees in the world. It is particularly resistant and is even the only one to have survived after the bombings of Hiroshima. Rich in flavonoids, it contributes to good nervous balance. It stimulates intellectual activity and strengthens memory. Ginkgo biloba acts on cerebral microcirculation, improves memory and concentration. It relieves intellectual fatigue and strengthens attention skills. It is therefore particularly recommended for seniors and students.
THE bacopa monnieri has been used for 3000 years in Ayurvedic medicine to strengthen the cognitive system. It stimulates intellectual activity and strengthens memory and concentration. It promotes relaxation, is soothing, relaxing and helps combat stress.
SLEEP TO REMEMBER BETTER
It is during our sleep that the “consolidation” of memory takes place. So, a lack of sleep will inhibit the learning process. We therefore avoid a sleepless night to study more the day before an exam and we favor a good night’s sleep of 6 to 8 hours to benefit from all its benefits.
Furthermore, attention, alertness, concentration and vigilance can be seriously disrupted by lack of sleep.
It should also be noted that a short nap (20 minutes) is also beneficial for memory. According to the latest studies, it increases intellectual performance and frees creativity.
REGULAR PHYSICAL ACTIVITY
Studies have shown that practicing regular and appropriate physical activity improves cardiovascular capacity but can also develop neurocognitive performance. Aerobic and strength training exercises are therefore strongly recommended.
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