The approach of summer rhymes for some with holidays. For others, it rhymes more with exams, competitions, partials…
This period can be particularly stressful for some people, especially those who have difficulty managing their stress. In this article, we will try to give various tips to manage stress and improve memory. Because yes, you heard it right. It is quite possible to train your memory and improve it and this with a trick that is actually inexpensive. Forget the various dietary supplements that are sold to you as “miraculous” and likely to improve your memory. The main thing for the latter is in managing your stress and especially in your plate! (And stress also goes through food).
As you will have understood, food is the basis.
The importance of food for your memory
You spend endless hours in front of your books, your PC working on study projects or revising… Not only can this be stressful, but you have a sedentary lifestyle (which affects your memory). It is therefore necessary to take the bull by the horns and take care of your diet. Remember, the brain is muscle and muscle needs fuel.
Where to start ?
So, reading these few lines can make you feel lost and not know where to start… Especially when your knowledge of nutrition is limited. But do not panic. In this article, we will guide you step by step towards a diet that will aim to soothe your stress but also to solidify your memory so that you pass your exams with flying colors.
The first meal is the most important of the day
You’ve heard it since childhood… Breakfast is indeed the most important meal of the day. So what should you eat for breakfast to be fit and nourish your gray matter?
Specialists advise having a hearty breakfast with protein. You can opt for cheese, eggs, almonds, cooked ham, chicken breast, salmon… There is a whole list of protein foods that you can incorporate into your morning menu. The foods mentioned above are protein foods which have the virtue of facilitating the synthesis of dopamine, an essential neurotransmitter for concentration and attention. This type of menu also avoids slumps and cravings at the end of the morning. Indeed, many of us end up at 11 a.m. with empty stomachs and uncontrollable hunger. This is explained by the fact that in France, we prefer very sweet and low-protein breakfasts (industrial cereals, fruit juices, toast, jams, pastries, spreads, etc.). Sugar causes spikes in blood sugar and makes you feel hungry quickly… Not only have we not had the necessary intake for our memory, but what could be worse than trying to keep your attention when you’re hungry?
Do you want to have a faultless day? We therefore advise you for the midday meal (as for the evening meal) to eat a healthy and balanced meal composed of carbohydrates, proteins and lipids. Do not hesitate to decorate your plates with a good quantity of vegetables, for their fibers, vitamins and minerals.
Have you often been told that fish is good for the memory? Well, that’s not entirely wrong! Provided you take oily fish like sardines and mackerel. Rich in omega-3, they will be very beneficial for our memory and the proper functioning of the brain. Definitely, our grandmothers were right to give us cod liver oil.
Avoid fast foods and other processed foods at all costs. They are poor in micronutrients and often have intakes that are too rich in sugars.
What about the snack?
The snack is also part of an important meal. We advise you to eat seasonal fruits, dried fruits (almonds, walnuts, hazelnuts etc…), dark chocolate. Researchers have shown that combining fruit with dried fruit is good for your health. The mixture would allow a better assimilation. For example, chocolate and bananas help secrete serotonin, a hormone that is particularly beneficial in times of stress!
The final word
In short, have a balanced diet by following the advice mentioned above. This can only have positive impacts on your health in general and therefore on your memory. Get enough sleep and do not hesitate to stretch your legs between two revisions.
With all these tips, you will be sure to pass your exams with flying colors.
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