Give your body the energy and brain power it needs to survive finals week. These five tips will increase your energy, brain function and overall health, while making you feel, look and perform better during finals week.
- Drink Green Tea
The secret of green tea is its rich anti-oxidant supply for supporting the immune system and fighting illness. No student has time to be sick during finals, so a strong immune system is top priority. Green tea also naturally contains approximately thirty to 60 milligrams of caffeine in six to eight ounces. This adds an energy boost to the beverage’s positive list.
- Consume B-Complex
Ignite metabolism with B-Complex (a combination of all the B vitamins). A well-balanced diet should give most people all they need; however, if intake at Saga is not sufficient, supplements may be beneficial.
B vitamins are essential for turning food into energy. Cells in the brain, nervous system, heart, liver and kidneys require particularly high levels to maintain functional and healthy tissue. B-complex helps alleviate symptoms of anxiety and depression, as well as supports cardiovascular and immune health. Vitamin B depletion occurs when one experiences extra stress, fights an illness or finishes intense exercise. During such times, your body requires extra energy for optimal function and health.
- Eat Carbohydrates and Protein
Carbohydrates and protein make a powerful duo. Eat them together for optimal benefits. Complex carbohydrates, including grains such as bread, pasta, oatmeal and rice, as well as most vegetables, support energy production.
They are good sources of glucose, a form of sugar that travels through your bloodstream to provide energy and fuel brain function. Lean meats, eggs and yogurt, provide the brain with amino acids, creating neurotransmitters that carry signals between neurons (brain cells). Protein certainly affects the brain’s overall peak performance, but it requires carbohydrates for ideal absorption.
“Really, the best way to have more energy is to have a more active lifestyle,” said Roger Clemens, spokesman for the Institute of Food Technologists.
One review compared 70 different studies on exercise and energy level effects, and 90 percent of them showed people who exercised had less fatigue and more energy. Although it seems counter-intuitive, exercising will increase, not decrease, energy. Exercise augments blood flow, stimulating the body both physically and mentally.
All-nighters actually hurt final performance. The body needs sleep to function. No popular energy drink can serve as substitutes. Sleep is essential to memory’s cognitive processes. A lack of sleep decreases alertness and attention span, thus information is not readily absorbed in the brain. This limits a person’s ability to reason and solve problems, resulting in a weakened memory.
Skills attained through the day are converted into memories at night. Even if a student learns a significant amount during the day, they will not be able to remember it without sleep. Information transfers into the neocortex and hippocampus, creating long-term memories most effectively during the sleep cycle’s deepest point. Consequently, sleep deprivation often hurts long term memory, kills brain cells and leads to excessive forgetfulness, potentially causing you to not recall what you studied the night before during your actual exam.
Achieve your most successful semester of finals by fueling your mind and body with what it needs. Your final grades will thank you.