What should you eat to improve your memory and concentration before exams?

The academic year is approaching its final phase and exams are piling up on the horizon. In this case, nerves and haste can work against you, but there is a factor in your favor: diet. “Proper nutrition is the key to learning, concentration and cognitive performance”confirm Fiorella PalmasMember of the Nutrition Steering Committee of the Spanish Society of Endocrinology and Nutrition (SEEN).

The million dollar question: What should you eat to improve your cognitive performance? Miracles don’t happen, but “balanced and nutritious nutritionno shortage vitamins B and Cfrom minerals such as ironfrom fats such as Omega-3, DHA and EPAbut also omega-6like arachidonic, polyphenols and substances antioxidantsfrom the point of view of our brain, it is necessary for its proper functioning,” he says. Alma Palaunutritionist nutritionist and leader of the General Council of Official Colleges of Dietitians and Nutritionists (Cgcodn), which warns that “This is something that cannot be improvised and cannot be achieved with supplements and in a few days.”

The brain uses glucose as a fundamental substrate for its functioning, “therefore a constant minimum supply of nutrients is necessary. Complex carbohydrates, such as grains and fruits, will provide a source of constant energy that will help maintain concentration and attention for a long time. Additionally, fruits are typically an excellent source of antioxidants and vitamins, which have been shown to reduce inflammation and improve neurodegenerative abilities,” Palmas elaborates.

In this sense, Palau emphasizes that “Vitamin C plays an important role due to its antioxidant capacity and participation in the production of neurotransmitters.. It is recommended to take it with food because it is very rich in fresh fruits and vegetables, and also because this vitamin is as important as soluble fiber, water and other vitamins These foods ensure a healthy digestive system, which is fundamental and necessary for full brain function. In addition to fruits and vegetablesAs a SEEN representative reminds us of the importance of omega-3s, “present in fatty fish such as salmon or walnuts as they improve memory and learning, although these effects are usually not immediate, but rather associated with long-term consumption,” he explains.

Adequate hydration

Hydration is as important as diet because “The brain is very rich in water. Additionally, dehydration reduces blood flow, lowers blood pressure, slows circulation, and makes it difficult to function normally.Palau notes. But not all is true for hydration, as so-called energy drinks are very harmful, as “their consumption is associated with irritability, insomnia, reduced sleep duration, headaches, anxiety, lack of concentration, as well as metabolic and cardiovascular pathologies,” Palau warns . . Therefore, we must give priority to water,” advises Palmas, who recommends “minimum consumption from two to two and a half litersor,” although you can also choose coffee, “whose stimulant effects make it a functional food that improves cognitive and physical performance,” Palau notes. Due to these characteristics, coffee is added to “energy” drinks used in sports or consumed as a supplement during sports activities that require quick response. “The European Food Safety Authority (EFSA) considers that Up to 400 milligrams of caffeine per day is safe for most adults, but moderate caffeine intake is considered to be 90-200 mg/day. However, sensitivity to caffeine varies from person to person. If you suffer from headaches, agitation or anxiety, you may want to reconsider your caffeine intake,” advises Palau.

Another mistake is that fast due to lack of time or desire, well “It is important to maintain an adequate balance between meals to ensure a constant supply of energy and nutrients to the brain, which can use other substrates such as ketones instead of glucose. in situations of prolonged fasting, and although its long-term benefits are being studied, in the short term it can cause symptoms of fatigue, nausea or headache, decreased cognitive function and poor mood,” says Palmas. And we must not forget the importance of dormir, because “the nervous system and brain, like the digestive system, are very dependent on the circadian cycleor, therefore, a sleep pattern and a meal schedule are necessary, avoiding both prolonged fasting and overeating or very large meals.