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Examinations are all about anxiety and hard work. A healthy and balanced diet can help in boosting concentration
Low nutrient intake, environmental toxins, stress, overwork, stimulants like alcohol, tobacco and junk foods affect our mental functions. And it is the brain that has to be in tiptop condition while one prepares for examinations. You may have noticed that some people, who normally handle a stressed situation with ease, over react to a similar situation at times. Such overreaction becomes a part of a vicious cycle. You may feel that such a reaction is a part of your personality whereas in reality it may be due to a lack of nutrients that throws you into a stress response that further damages the health of your brain.
Memory loss occurs due to many reasons. Although it primarily happens due to ageing, stress too can lead to forgetfulness. Remember those horror stories of people going blank while taking an examination? Activity in the brain is essentially chemical in nature. Which means that signals received from the various senses cause chemical reactions in the brain that then trigger off action. Neurotransmitters are chemical messengers responsible for the transfer of information, memory and mood. If your telephone lines don't work you cannot talk to your friend. Similarly if there is a problem with the function of neurotransmitters, information cannot be transferred and retained. Apart from adequate protein in your daily food plan, there are key vitamins and minerals that supply the raw material for the making of 'no-fun' words like dopamine, nor epinephrine, acetyl-choline, serotonin all of which are neurotransmitters with varied functions. Key vitamins
Vitamin B12: A deficiency of this vitamin affects memory, concentration, mood, causes disorientation, burning of feet and problems in the nervous system. B12 is found in animal foods such as milk, chicken, fish, and eggs. If you have a good digestive system, B12 deficiency is rare, as it can be provided by the food that you eat. Vegetarians can get this vitamin from dairy products like curd, cheese and milk. B-complex: Even a mild deficiency of the B-vitamins like thiamine, riboflavin, niacin will have an impact on memory and thinking capabilities. Lecithin & Choline: These play an important part in maintaining a healthy nervous system. Lecithin keeps cholesterol in liquid form and prevents formation of gallstones. It helps improve memory and protects the brain against damage due to stress. It is an effective liver cleanser. It provides 'choline' which is a non-B vitamin which in turn is used in making of acetyl choline, an important neurotransmitter needed for memory. Lecithin is available naturally in egg yolks, nuts like almonds, sesame seeds, soyabeans, whole wheat and wheat germ. Vitamins C, E and beta-carotene: Include vitamin C, vitamin E and beta-carotene in your diet. Lack of these nutrients can also hasten the ageing process. Add carrots, citrus fruits, fresh fruits and vegetables to your diet. If need be, consult a doctor for vitamin supplements. Battle stress levels by correcting your lifestyle, adopting a regular exercise regimen and practicing meditation techniques. Adequate sleep will help you recharge your brain. Studies reveal that ginseng, too, can increase memory, learning ability and mental functioning. Another nutrient, which has been proved to be remarkably effective, is acetyl-L-carnitine (ALC). It helps people who have loss of memory and declining mental alertness due to age. It is known to improve mood, improve logic and reasoning. Presently L-carnitine is being used for patients with cardiac problems as L-carnitine helps improve circulation to the heart and brain. It helps lower blood pressure, increase HDL levels and lowers triglycerides. But apart from promoting the health of the heart, acetyl-L-carnitine plays an important role in protecting the brain from the effects of everyday stress and pollutants. These supplements definitely help your brain to think and function better. But they have to be used in addition to a healthy eating pattern and lifestyle. Exercising regularly helps to increase circulation to the brain and protects it from stress. Teenagers should avoid alcohol, tobacco and such other stimulants, which damage the brain 'tissue'. Above all, cultivating a spiritual life and awareness within oneself is crucial for longevity, inner peace, destressing and good mental health. — The writer is a
nutritionist. She treats
obesity and related health disorders online.
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Examinations
not only put to test our ability to understand a subject but also our
ability to retain what we study and be able to recall and put it down
again. Examinations are all about tension, anxiety and grueling hard
work. They are also about concentration, focus and good health. The
intense mental activity that you go through when preparing for and
taking an examination requires a high level of mental fitness. The
human brain is remarkably responsive to what we eat. The food that we
eat has an enormous influence over our health and brain functions and
consequently on our level of fitness and alertness during an
examination.
We
must remember that the brain is the master controller of all the
metabolism functions, your thoughts, emotion and physical state. Most
of us tend to ignore the brain's biological needs. And as a result as
we grow older we face difficulties in remembering names and dates. Our
level of mental alertness dips down. Little tasks are often forgotten.
The brain is the largest consumer of the energy that our body
produces. To process information efficiently, to access important
data, to store necessary information, the brain needs oxygen, glucose
and other nutrients. Lack of these leads to short-term memory loss and
mental fatigue. Sometimes it can have serious repercussions in the
form of mental diseases that involve wide scale, permanent memory loss
e.g. Alzheimer's disease, senile dementia, etc.
Vitamin B6: It protects
the brain from stress and helps in the making of neurotransmitters,
which boost brain function. About 2 mg per day is sufficient to keep
your brain in good condition. Vitamin B6, when taken along with other
B-vitamins as in a B-complex supplement and vitamin C, has been proved
to be beneficial in improving mood, clear thinking and control of
emotions.