Fear of forgetting, anxiety and a sense of inadequacy. It is the discomfort caused by report card stress that can minimize performance.
It seems to remember nothing of the lesson and the assignment in class causes anxiety attacks that lead to skyrocketing nervousness and tension.
These are the signs of report card stress, the malaise that manifests itself when you feel overwhelmed by study commitments and it seems that memory and concentration give forfeit.
Sometimes, then, headache or migraine, colic, gastritis and other gastrointestinal disorders also appear. We find ourselves listless and impatient, the feeling of not making it grows and the desire to study diminishes.
A critical moment that, fortunately, can be overcome by providing the brain with the right “fuel” to increase intellectual performance.
Who starts well…
One of the secrets of good academic performance lies in the most important meal of the day: breakfast. When balanced, it not only improves the level of overall health, but also increases memory efficiency and the ability to concentrate.
To achieve such benefits, breakfast should always include fruits and vegetables. Their beneficial effect is scientifically proven by numerous studies, the latest being conducted at Heinrich-Heine University in Duesseldorf.
Rich in antioxidants, these foods slow down or even eliminate the production of free radicals produced by the body, which attack brain cells, altering their functionality.
Green light, therefore, to seasonal fruits and vegetables, able to increase memory and improve thinking skills.
The real source of energy for the brain, then, are carbohydrates. It is better to consume those with a low glycemic index, such as whole grain rice and pasta: they release sugars slowly and keep their level stable in the blood.
No, however, to snacks, sweets and refined cereals: they cause a sharp increase in blood glucose, followed by a sudden drop. A swing that does not help concentration and can even cause fatigue.
If you want to know more, read also the article Vitamins to overcome the “pain from return” at school.
In view of a “tour de force”
The best strategy is to take a nice “cocktail” of vitamins and minerals, omega-3 fatty acids, tyrosine and choline, expertly dosed, during five meals: breakfast, lunch, dinner and two snacks, the first mid-morning, the second during the afternoon.
A precaution to make the brain always efficient and able to face school fatigue. Here are the ingredients D.O.C.
| Features | Where is he | |
|---|---|---|
| B vitamins (B1, B2, B3 or vitamin PP, B5, B6, B8 or vitamin H, B9 and B12) |
Each of them has specific characteristics, but overall they convert carbohydrates and fats into energy for the brain and participate in the synthesis of neurotransmitters, improving attention span |
Milk and dairy products, eggs, meat, legumes, oilseeds, potatoes, peas |
| Vitamin C | Antioxidant par excellence, it counteracts excess free radicals and reduces the risk of cognitive deficits, such as memory loss | Citrus fruits and green leafy vegetables |
| Iron | It carries oxygen, essential for the brain. Its shortcoming is frequently associated with low academic performance and affects negative on mental activity. Its absorption is improved by association with foods rich in vitamin C | Liver, eggs, meat, soy, fish, chicory |
| Omega-3 | Sometimes included in vitamin F, they are essential fatty acids for the body capable of improving reading and writing and the ability to concentration | Fish, especially salmon, walnuts, hazelnuts, almonds, rocket and pumpkin seeds |
| Magnesium | Contributes to the normal functioning of the nervous system | Walnuts, pistachios, brown rice, whole wheat and white flour, soy |
| Zinc | Increases both memory and concentration level | Meats, eggs, milk, aged cheeses, fish, whole grains |
| Tyrosine | It is an amino acid that promotes resistance to stress | Meat, eggs, avocado and almonds |
| Choline | It is useful to cell membranes for the transmission of impulses nervous and is essential for brain development in adolescents | Eggs and liver |
In order not to exhaust the reserves
If you are about to face a flurry of questions and to study all the subjects you would need four extra hours at 24 on the clock, do not let yourself be assailed by anxiety. Prepare a study plan that allows you to face and overcome the obstacle of exams / questions in all serenity.
- Study one subject at a time: do not jump from mathematics to literature but proceed in order. You will avoid overloading your memory with a messy set of data.
- Immerse yourself in silence: distractions do not help concentration. Turn off mobile phones, iPods, Playstations and televisions and dedicate yourself to studying.
- Do not linger: the best hours to study are in the afternoon, immediately after lunch (preferably light): recharged by carbohydrates, proteins and vitamins, you can face every subject with great mental clarity.
And, if after hours of head bent over the books you feel tired, interrupt the study for a break: eat a fruit, drink a cup of tea (perfect the green one), listen to some music.
- Drink plenty of water: dehydration stimulates the production of stress hormones, which are harmful to the brain. The ideal amount is one and a half liters per day.
- Go to bed early: while you rest, your brain reviews the information acquired during the day.
- Train memory: stimulating short-term memory increases the number of dopamine receptors in the brain, a neurotransmitter crucial in learning processes. Green light to sudoku, anagrams, rebuses, puzzles. And the game of chess, of course.
When supplements are needed
Don’t concentration and memory benefit from a varied diet and a healthy, balanced lifestyle? It’s time to supplement with some extra help.
Pollen is useful to stimulate concentration, capable of improving brain activity, intellectual work and memory. It contains vitamins A, C, D, E, and is a source of B vitamins.
Or royal jelly: rich in protein, it also contains acetylcholine, an important chemical that participates in many brain processes, including memory.
But it is also useful to take advantage of the benefits offered by mulivitamins because they contain a balanced mix of mineral hexal vitamins.
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.