It's important to stay healthy whilst studying so here are our health tips that will help boost your studying.
It’s what we’re at Uni for but sometimes we all find it hard to study. Did you know there are healthy memory boosting tips that can help get us into a good study groove. Lets be honest - we all want to get our brains working well - without having pull all nighters or your blood pressure going through the roof.
Step away from the sugar
We all know that eating too much added sugar can cause health issues. But research has also shown that a sugar heavy diet can lead to poor memory and reduced brain volume, particularly in the area of the brain that stores short term memory. Not good when you have that end of term paper to revise for!
Check out the NHS advice on cutting down on sugar
Sounds a bit fishy….
Fish oil is rich in the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fats have been shown to lower the risk of heart disease, reduce inflammation, relieve stress and anxiety, and slow mental decline. There have been countless studies showing that by consuming fish or fish oil supplements, your memory may improve. So whether you want to add more fish into your diet or take a fish oil supplement, its up to you!
Take a look at 30 of the best fish recipes here https://www.olivemagazine.com/...ecipes/
Or buy Fish Oil tablets from most supermarkets, chemists or health food shops https://www.boots.com/wellness..
Meditation and Mindfulness - a match made in heaven
Meditation is relaxing and soothing, and has been found to reduce stress and pain, lower blood pressure and even improve short term memory. And a study of Taiwanese college students whom regularly engaged in meditation practices like mindfulness, showed them to have significantly better spatial working memory than students who did not practice meditation. First time meditator? Visit Headspace for more info: https://www.headspace.com/medi...
Exercise is super important for overall physical and mental health. Even moderate exercise for short periods has been shown to improve cognitive performance across all age groups. But regular exercise is by far the best. Check out our recent blog post on exercising indoors.
An obvious one perhaps - and my personal favourite - but sleep plays a hugely important role in memory consolidation, whereby short term memories are strengthened and transformed into long- lasting memories. So remembering your course notes over the year becomes easier, right?! Research shows that if you’re sleep deprived, you could be negatively impacting your memory. A study looked at the effects of sleep in 40 children between the ages of 10 and 14. One group was trained for memory tests in the evening, then tested the following morning after a night’s sleep. The other group was trained and tested on the same day, with no sleep in between. The group that slept between training and testing performed a whopping 20% better on the memory tests. Experts recommend adults get between seven and nine hours of sleep every night.
Drink less alcohol
That old chestnut - we know it already but no harm in reminding ourselves. Consuming too much booze can be detrimental to your health in many ways, and can negatively impact your memory. While having a drink now and again is perfectly fine, avoiding excessive alcohol intake is a smart way to protect your memory and ensure you get up for lectures in good time! There’s plenty of alternatives to alcohol out there - from alcohol free beer and even non-non-alcoholic gin. Have you tried Seedlip? You might not even notice the difference! https://seedlipdrinks.com
A licence to eat (dark) chocolate
Cocoa is not only delicious but also nutritious, providing a powerful dose of antioxidants called flavonoids. Research suggests flavonoids help stimulate the growth of blood vessels and neurons and increase blood flow in parts of the brain involved with memory. A study of 30 healthy people found those who ate dark chocolate demonstrated better memory compared to those who consumed white chocolate. So Green and Blacks is in but get rid of those unhelpful Milky Bar Buttons!
So it seems there are many fun, simple and even delicious ways to improve your memory. Exercising your mind and body, enjoying a quality piece of chocolate and reducing the amount of alcohol and added sugar in your diet are all excellent techniques. Try adding just a few of these tips to your daily routine to boost your brain health and keep your memory in tip top condition ready for exam season.